1 00:00:00,333 --> 00:00:02,125 - Hello everyone, and welcome to Dedicate, 2 00:00:02,125 --> 00:00:03,792 your 30 Day yoga journey. 3 00:00:03,792 --> 00:00:07,208 It's Day 16, sweet 16 4 00:00:07,208 --> 00:00:09,166 or your Dulce practice. 5 00:00:09,166 --> 00:00:11,708 So hop into something extra comfy today 6 00:00:11,708 --> 00:00:13,458 and let's get started. 7 00:00:13,458 --> 00:00:16,917 (bright music) 8 00:00:37,750 --> 00:00:38,875 Okie doke! 9 00:00:38,875 --> 00:00:40,125 Welcome, my friends. 10 00:00:40,125 --> 00:00:43,458 Let's begin seated. 11 00:00:43,458 --> 00:00:45,542 And today's practice is gonna start out 12 00:00:45,542 --> 00:00:48,041 with a little massage. 13 00:00:48,041 --> 00:00:49,417 Yay! 14 00:00:49,417 --> 00:00:54,083 So first, we'll take two fingers, any two fingers 15 00:00:54,083 --> 00:00:57,583 and you're just gonna bring them to the temples here 16 00:00:57,583 --> 00:01:00,208 and with soft, sweet touch, 17 00:01:00,208 --> 00:01:03,708 you're just gonna slowly start to sit up nice and tall, 18 00:01:03,708 --> 00:01:05,917 jumping right in, take a deep breath. 19 00:01:08,166 --> 00:01:10,083 As you exhale, relax your shoulders and begin 20 00:01:10,083 --> 00:01:12,959 to massage the temples one way very gently. 21 00:01:15,291 --> 00:01:17,750 I would like to acknowledge that it's not always easy 22 00:01:17,750 --> 00:01:19,333 to show up on the mat 23 00:01:20,667 --> 00:01:24,250 and to take out the time and to make it happen. 24 00:01:27,083 --> 00:01:31,250 So hopefully, today's sweet practice will 25 00:01:32,917 --> 00:01:35,708 give you a little boost, a little love, 26 00:01:36,208 --> 00:01:38,583 just a perfect hug 27 00:01:39,500 --> 00:01:43,250 as you continue with your commitment 28 00:01:44,917 --> 00:01:48,333 and stay dedicated to your practice. 29 00:01:49,250 --> 00:01:52,542 Reverse the direction that you've been moving in, 30 00:01:52,542 --> 00:01:54,208 nice and easy. 31 00:01:54,208 --> 00:01:55,458 And just nice and easy, 32 00:01:55,458 --> 00:01:57,333 continue to gently deepen your breath. 33 00:02:02,291 --> 00:02:04,208 Alright, then take a deep breath in. 34 00:02:05,000 --> 00:02:08,208 We'll move the fingers down, just the jaw, 35 00:02:09,625 --> 00:02:12,083 and start moving (giggles) one way. 36 00:02:15,083 --> 00:02:16,166 And then the other. 37 00:02:21,458 --> 00:02:22,875 Great, and you'll take your fingers, 38 00:02:22,875 --> 00:02:25,583 you're just gonna gently tug on the ears a bit. 39 00:02:26,917 --> 00:02:29,166 Continuing to gently deepen the breath. 40 00:02:30,333 --> 00:02:33,959 Mhmmm, mhmmm, mhmmm. 41 00:02:33,959 --> 00:02:35,458 Sound effects always welcomed. 42 00:02:38,208 --> 00:02:40,041 When I do a live classes 43 00:02:40,041 --> 00:02:42,417 or practice my friends I love to 44 00:02:44,667 --> 00:02:47,750 say that sound effects are really advanced yoga. 45 00:02:48,750 --> 00:02:52,250 When you're finally just (exhales) let yourself be free. 46 00:02:53,750 --> 00:02:57,583 Okay, and now one hand, any hand, to opposite shoulder. 47 00:02:57,583 --> 00:03:00,834 And you're just gonna lovingly and sweetly 48 00:03:00,834 --> 00:03:04,834 give a little, a massage to the neck, the side of the neck, 49 00:03:04,834 --> 00:03:09,875 and to the top of the shoulder, your trap, trapezius. 50 00:03:11,875 --> 00:03:12,708 Big muscle. 51 00:03:14,291 --> 00:03:16,583 And then play a little piano. 52 00:03:18,834 --> 00:03:20,708 Play a little piano here. 53 00:03:23,583 --> 00:03:25,000 What should we play today? 54 00:03:25,000 --> 00:03:27,291 What the kids, but we're all big kids, right? 55 00:03:27,291 --> 00:03:31,208 We pick a little song to play on the piano 56 00:03:31,208 --> 00:03:33,500 like Twinkle Twinkle Little Star. 57 00:03:33,500 --> 00:03:34,375 So you can do this too. 58 00:03:34,375 --> 00:03:36,792 You can pick like Philip Glass 59 00:03:38,375 --> 00:03:39,125 or 60 00:03:41,041 --> 00:03:43,959 another composer and you play a little ditty. Okay. 61 00:03:44,834 --> 00:03:46,917 Let's switch to the other side lovingly. 62 00:03:51,291 --> 00:03:55,834 And obviously, it feels good to practice a little self-love. 63 00:03:56,542 --> 00:03:58,125 And hopefully it's helpful 64 00:03:58,125 --> 00:04:00,708 to have somebody just guide you to do that. 65 00:04:02,208 --> 00:04:03,583 But you can also use this time 66 00:04:03,583 --> 00:04:07,125 to just check in with your mental state, your mental health 67 00:04:07,125 --> 00:04:07,959 using your breaths. 68 00:04:07,959 --> 00:04:10,417 So just land on the small mat and go, "You know what? 69 00:04:10,417 --> 00:04:13,500 "Even though it's a busy day or a busy night, 70 00:04:13,500 --> 00:04:15,208 "I know this time is valuable 71 00:04:16,041 --> 00:04:18,625 "and I can't really take care of others 72 00:04:18,625 --> 00:04:23,583 "or serve the world if I don't take care of myself." 73 00:04:25,583 --> 00:04:28,875 Just remembering why we're here, to be sweet 74 00:04:30,125 --> 00:04:35,125 to yourself so that you can be sweet and useful. 75 00:04:37,875 --> 00:04:38,708 Okay. 76 00:04:39,750 --> 00:04:43,000 Now, fingertips are gonna come to the shoulders. 77 00:04:43,000 --> 00:04:46,125 We're gonna loop the shoulders forward up and back 78 00:04:46,125 --> 00:04:47,917 by bringing the elbows to kiss 79 00:04:47,917 --> 00:04:49,333 and then reach it all the way up, 80 00:04:49,333 --> 00:04:51,917 start to get a lot of space in the side body and the torso 81 00:04:51,917 --> 00:04:53,667 and then take it all the way back. 82 00:04:53,667 --> 00:04:56,583 Now with breath, inhale forward, 83 00:04:56,583 --> 00:05:00,291 up, exhale back, and down. 84 00:05:00,291 --> 00:05:01,500 Inhale forward, 85 00:05:02,959 --> 00:05:05,500 and up, exhale back. 86 00:05:05,500 --> 00:05:08,542 And down one more time, inhale forward, 87 00:05:08,542 --> 00:05:11,959 and up, exhale back and down 88 00:05:11,959 --> 00:05:14,333 and release the fingertips to kiss the earth. 89 00:05:14,333 --> 00:05:17,708 Mwa, inhale send the fingertips halfway. 90 00:05:17,708 --> 00:05:19,125 Exhale, hands to heart. 91 00:05:20,500 --> 00:05:22,667 Chin to chest, inhale. 92 00:05:22,667 --> 00:05:24,417 Reach for the sky. 93 00:05:24,417 --> 00:05:27,000 Big breath, big stretch. 94 00:05:27,000 --> 00:05:29,834 Exhale, float it down. 95 00:05:29,834 --> 00:05:30,875 Beautiful. 96 00:05:30,875 --> 00:05:33,792 From here, we're gonna take the hands to the ankles 97 00:05:33,792 --> 00:05:35,417 and you're gonna uncross the feet. 98 00:05:35,417 --> 00:05:38,417 Bring the soles of the feet together. 99 00:05:38,417 --> 00:05:41,458 And as always, if you need to lift the hips up here 100 00:05:41,458 --> 00:05:43,542 so that you're not collapsed here 101 00:05:43,542 --> 00:05:47,166 and you're a little back on your sacrum, do it! 102 00:05:47,166 --> 00:05:48,583 Sit up nice and tall. 103 00:05:51,750 --> 00:05:55,667 And we come into Cobbler's Pose here or 104 00:05:56,834 --> 00:05:59,166 Baddha Konasana, imagining the tops of 105 00:05:59,166 --> 00:06:02,625 the thighs melting down to the earth here. 106 00:06:02,625 --> 00:06:05,250 So get really heavy in your quads. 107 00:06:06,875 --> 00:06:10,333 And then when you're ready, yep, you guessed it. 108 00:06:10,333 --> 00:06:12,291 You're gonna take your hands to your feet 109 00:06:12,291 --> 00:06:15,959 and you're gonna practice the ultimate act, in my opinion, 110 00:06:15,959 --> 00:06:20,959 of self-love which is massaging your own feet. 111 00:06:21,875 --> 00:06:24,583 And if this is silly to you, just lean in. 112 00:06:24,583 --> 00:06:28,041 And if this is vulnerable to you, I got you. 113 00:06:28,041 --> 00:06:29,750 I got your back. 114 00:06:29,750 --> 00:06:32,542 And everyone, try not to avoid this moment 115 00:06:32,542 --> 00:06:33,834 but really look down at your feet 116 00:06:33,834 --> 00:06:35,708 once you know what you're doing 117 00:06:35,708 --> 00:06:38,959 and do it with love. 118 00:06:38,959 --> 00:06:41,875 So get your thumbs right into the arches of the feet. 119 00:06:43,792 --> 00:06:45,917 Maybe you move on to the toes. 120 00:06:49,375 --> 00:06:50,792 And if you're like, "I don't know, 121 00:06:50,792 --> 00:06:52,792 "I kinda just wanna get sculpted arms." 122 00:06:52,792 --> 00:06:55,375 I promise you, you're gonna get sculpted arms too 123 00:06:55,375 --> 00:06:57,834 and a strong core but this is important. 124 00:06:57,834 --> 00:07:00,333 This is also important. 125 00:07:00,333 --> 00:07:01,667 What's up, Benji? 126 00:07:04,417 --> 00:07:06,375 So here, we're telling the brain 127 00:07:07,500 --> 00:07:11,667 and the psyche that although it's tempting to think, 128 00:07:11,667 --> 00:07:16,333 oh, we need other people to metaphorically rub 129 00:07:16,333 --> 00:07:21,166 our feet or take care of us, we also have the ability 130 00:07:21,166 --> 00:07:23,125 and through practice, 131 00:07:24,208 --> 00:07:26,291 the power to strengthen this relationship with ourself 132 00:07:26,291 --> 00:07:29,500 where we can kinda do these things for ourself as well. 133 00:07:31,000 --> 00:07:33,250 Take care of yourself. 134 00:07:36,542 --> 00:07:37,375 Okay. 135 00:07:38,542 --> 00:07:40,000 Very good. 136 00:07:40,000 --> 00:07:41,959 From here, we're gonna grab the ankles, inhale, 137 00:07:41,959 --> 00:07:44,166 loop the shoulders again forward, up and back, 138 00:07:44,166 --> 00:07:46,250 lift the chest, take a deep breath in, 139 00:07:46,250 --> 00:07:48,417 sweet sip of air, in through the nose. 140 00:07:50,125 --> 00:07:52,041 And exhale, blow it out through the mouth 141 00:07:52,041 --> 00:07:53,834 as if you were blowing out a birthday candle. 142 00:07:53,834 --> 00:07:54,959 Make a wish. 143 00:07:54,959 --> 00:07:56,333 It's your sweet 16! 144 00:07:58,208 --> 00:08:01,125 Alright, then you're gonna inhale in here, 145 00:08:01,125 --> 00:08:03,792 exhale, lead with your heart, come forward, 146 00:08:03,792 --> 00:08:05,959 bend the elbows left to right, 147 00:08:05,959 --> 00:08:08,166 then from here, you can keep the hands on the ankles 148 00:08:08,166 --> 00:08:09,500 or if it feels better, 149 00:08:09,500 --> 00:08:11,625 you might wrap the hands around the toes 150 00:08:11,625 --> 00:08:14,417 and come forward all the way. 151 00:08:14,417 --> 00:08:17,208 Lean, lean, lean, opening through the hips 152 00:08:17,208 --> 00:08:19,166 and then you can keep a nice, long neck here. 153 00:08:19,166 --> 00:08:21,792 If it feels awesome and you want to stretch, 154 00:08:21,792 --> 00:08:24,917 draw your chin to your chest and begin to round forward. 155 00:08:27,375 --> 00:08:28,375 Play with it. 156 00:08:30,125 --> 00:08:32,458 Keep coming back to the sound of your breath. 157 00:08:39,792 --> 00:08:41,959 Alright, dig into the sits bones. 158 00:08:41,959 --> 00:08:43,166 Quads get really heavy, 159 00:08:43,166 --> 00:08:47,875 tuck the chin if it's in a bow and start to roll it up. 160 00:08:47,875 --> 00:08:49,542 That's where we're all meet. 161 00:08:49,542 --> 00:08:51,250 Let's have a little fun. 162 00:08:51,250 --> 00:08:53,208 So from here, 163 00:08:54,125 --> 00:08:56,250 we're gonna connect to our core 164 00:08:56,917 --> 00:08:59,417 by very gently bringing the hands 165 00:08:59,417 --> 00:09:00,458 to the backs of the thighs. 166 00:09:00,458 --> 00:09:01,583 You're gonna lean back. 167 00:09:01,583 --> 00:09:04,291 The knees are gonna come in just a bit here, 168 00:09:04,291 --> 00:09:07,667 not glued in but just in line with the hip point, 169 00:09:07,667 --> 00:09:09,166 and then you're gonna begin to just play, 170 00:09:09,166 --> 00:09:11,166 lift your toes up. 171 00:09:11,166 --> 00:09:12,000 Now, check it out. 172 00:09:12,000 --> 00:09:15,166 Light, up that connection, navel draws in and up. 173 00:09:15,166 --> 00:09:16,041 We're not collapsing here 174 00:09:16,041 --> 00:09:18,458 but we're lifting up through the armpit chest. 175 00:09:19,750 --> 00:09:21,959 And then you're gonna take the fingertips. 176 00:09:21,959 --> 00:09:24,125 We're gonna go through the hole 177 00:09:24,125 --> 00:09:26,083 and we're gonna bring them underneath the calf 178 00:09:26,083 --> 00:09:29,291 and then the palms are gonna go up towards the sky here. 179 00:09:29,291 --> 00:09:30,208 Okay? 180 00:09:30,208 --> 00:09:32,000 So a little bit of playfulness required. 181 00:09:32,000 --> 00:09:34,708 If you keep toppling over, you're not alone. 182 00:09:34,708 --> 00:09:36,166 Breathe deep. 183 00:09:36,166 --> 00:09:39,458 And then if you want, you can take a little Lotus Mudra here 184 00:09:39,458 --> 00:09:42,208 by bringing the thumb and the pinky together. 185 00:09:43,208 --> 00:09:44,250 Mmm. 186 00:09:45,625 --> 00:09:46,959 Awesome. 187 00:09:46,959 --> 00:09:49,000 Take one more breath here 188 00:09:49,000 --> 00:09:51,875 Just a little bit of fun. 189 00:09:53,625 --> 00:09:54,458 Awesome. 190 00:09:54,458 --> 00:09:57,250 Then slowly, with control, I'll release the arms, 191 00:09:57,250 --> 00:10:01,250 release the legs, and come all the way to the back. 192 00:10:02,959 --> 00:10:04,625 Mhmmm, mhmmm. 193 00:10:07,792 --> 00:10:10,458 Awesome. When you get here, we'll take a second 194 00:10:10,458 --> 00:10:12,000 to just get situated on the mat. 195 00:10:12,000 --> 00:10:15,250 Take a deep breath in, a long breath out. 196 00:10:16,458 --> 00:10:18,375 Great, then slowly lift the knees up. 197 00:10:18,375 --> 00:10:21,041 We're going in to some hip bridges here. 198 00:10:21,041 --> 00:10:24,875 So you'll walk the heels up towards the sits bones. 199 00:10:25,917 --> 00:10:27,959 Ground your all four corners of the feet. 200 00:10:28,834 --> 00:10:32,000 Imagine you're squeezing an imaginary block. 201 00:10:32,000 --> 00:10:33,083 That's a little redundant. 202 00:10:33,083 --> 00:10:35,458 Imagine you're squeezing an imaginary block. 203 00:10:36,583 --> 00:10:37,583 Let's roll with it. 204 00:10:37,583 --> 00:10:39,583 Imagine you're squeezing an imaginary block 205 00:10:39,583 --> 00:10:40,542 between your inner thighs. 206 00:10:40,542 --> 00:10:43,917 Hands come to the earth and then you're just gonna literally 207 00:10:43,917 --> 00:10:47,208 literally, press into your head, lift your chest up, 208 00:10:47,208 --> 00:10:50,125 draw your shoulder blades underneath you. 209 00:10:51,333 --> 00:10:52,625 Okay. 210 00:10:52,625 --> 00:10:54,166 Nice and slow here. 211 00:10:54,166 --> 00:10:57,667 Inhale in. Exhale, lifting from the tail first 212 00:10:57,667 --> 00:10:59,291 and then sending the shins forward, 213 00:10:59,291 --> 00:11:02,000 begin to slowly lift the slips up high. 214 00:11:02,000 --> 00:11:03,417 Walk your shoulders underneath you. 215 00:11:03,417 --> 00:11:05,917 You can grab the outer edge of your mat here. 216 00:11:05,917 --> 00:11:08,750 Again, still squeezing that imaginary block 217 00:11:08,750 --> 00:11:11,000 between in your thighs. 218 00:11:11,000 --> 00:11:12,250 Breathing deep. 219 00:11:14,291 --> 00:11:15,834 Shins forward. 220 00:11:23,166 --> 00:11:26,625 Good, then slowly releasing, nice and slow. 221 00:11:28,875 --> 00:11:33,333 One vertebra at a time hitting the mat, kissing the mat. 222 00:11:33,333 --> 00:11:35,667 Take a deep breath in. 223 00:11:35,667 --> 00:11:37,583 Empty it out. 224 00:11:37,583 --> 00:11:38,792 Round two, here we go. 225 00:11:38,792 --> 00:11:42,125 Inhale, slowly lifting up, take your time. 226 00:11:42,125 --> 00:11:43,542 Nice and easy. 227 00:11:48,458 --> 00:11:51,750 So therapeutic but you have to bring the breath. 228 00:11:51,750 --> 00:11:54,208 Shins forward. You can imagine your sits bones 229 00:11:54,208 --> 00:11:56,500 reaching towards the backs of the knees here. 230 00:11:57,625 --> 00:12:00,083 Inner thighs coming together here. 231 00:12:00,083 --> 00:12:03,500 Glutes are engaged but not clenched, 232 00:12:03,500 --> 00:12:05,542 strengthening through the glutes. 233 00:12:05,542 --> 00:12:07,708 You're here for one more cycle of breath. 234 00:12:10,208 --> 00:12:12,750 And then slowly begin to make your way down 235 00:12:12,750 --> 00:12:17,375 nice and slow rolling through the spine. 236 00:12:18,625 --> 00:12:22,959 Try to find a soft and sweet landing. 237 00:12:24,792 --> 00:12:27,959 Then take a cycle of breath here, in and out. 238 00:12:32,125 --> 00:12:33,375 And once more. 239 00:12:33,375 --> 00:12:36,667 Seeing how articulate you can be with the spine here 240 00:12:36,667 --> 00:12:40,291 as we begin to make our way up, final round. 241 00:12:44,875 --> 00:12:46,583 And this time, perhaps interlacing 242 00:12:46,583 --> 00:12:48,917 the fingertips behind the tail, 243 00:12:50,417 --> 00:12:52,041 shins forward. 244 00:12:57,125 --> 00:12:58,250 Breathe into your belly. 245 00:12:58,250 --> 00:13:00,208 It can really make your belly bug, 246 00:13:00,208 --> 00:13:02,583 that big balloon breath here, 247 00:13:02,583 --> 00:13:06,250 lifting your chest to the chin, chin to the sky. 248 00:13:07,667 --> 00:13:10,166 Then if you want a little added challenge here, 249 00:13:10,166 --> 00:13:11,708 you'll hold on to your midline, 250 00:13:11,708 --> 00:13:13,333 you have everything you need, 251 00:13:13,333 --> 00:13:16,750 you can inhale in, exhale, release, palms to earth, 252 00:13:16,750 --> 00:13:21,333 and maybe lifting one heel up and then the other. 253 00:13:23,583 --> 00:13:26,250 If you feel like having more here, 254 00:13:26,250 --> 00:13:29,834 you might engage your care, and lift one leg all the way up, 255 00:13:29,834 --> 00:13:34,834 kicking foot to sky, and then lowering with control. 256 00:13:35,542 --> 00:13:37,000 Same thing on the other side. 257 00:13:37,834 --> 00:13:40,333 And you'll know if it's right on your body or not. 258 00:13:44,208 --> 00:13:47,583 Wherever you are, use an exhale to slowly release 259 00:13:47,583 --> 00:13:50,291 and make your way all the way to earth. 260 00:13:51,417 --> 00:13:55,750 Then we'll repeat the Cobbler's Pose 261 00:13:55,750 --> 00:13:57,458 by bringing the sole of the feet together, 262 00:13:57,458 --> 00:14:00,000 allowing the knees to go nice and wide. 263 00:14:00,000 --> 00:14:03,333 Hands are gonna come to the belly here or the rib cage. 264 00:14:04,208 --> 00:14:08,083 Reclined Baddha Konasana, Supta Baddha Konasan. 265 00:14:08,083 --> 00:14:11,500 And here, you just take three active breaths, 266 00:14:11,500 --> 00:14:14,667 allowing gravity to do the work, breathing deep. 267 00:14:19,875 --> 00:14:21,708 Close your eyes if you like. 268 00:14:24,542 --> 00:14:26,875 And maybe you showed up to class today 269 00:14:26,875 --> 00:14:28,708 kind of wanting more fire 270 00:14:28,708 --> 00:14:31,250 and can you just trust that this sweet session 271 00:14:31,250 --> 00:14:36,125 perhaps could be what you need instead. 272 00:14:37,291 --> 00:14:38,917 Staying open. 273 00:14:38,917 --> 00:14:43,458 Again, allowing the nutrients of your practice, 274 00:14:43,458 --> 00:14:48,000 the benefits, the transformation to reveal itself 275 00:14:49,041 --> 00:14:51,041 rather than putting too much strain 276 00:14:51,041 --> 00:14:53,000 on having certain expectations or goals. 277 00:14:56,000 --> 00:14:58,875 And if you're like, "What?" (chuckles) 278 00:14:58,875 --> 00:14:59,959 Just trust. 279 00:15:01,000 --> 00:15:05,542 It'll resonate later, maybe. 280 00:15:11,500 --> 00:15:12,542 Okay. 281 00:15:12,542 --> 00:15:14,834 So the mantra here is allow, 282 00:15:16,625 --> 00:15:17,708 release, 283 00:15:19,208 --> 00:15:20,250 and let go. 284 00:15:24,166 --> 00:15:27,208 Particularly for those who are practicing this 285 00:15:27,208 --> 00:15:29,708 as it's coming out live, at the top of the year, 286 00:15:31,250 --> 00:15:34,041 but perhaps every month out of the year, 287 00:15:34,041 --> 00:15:37,792 it's good to take these moments to be sweet with ourselves. 288 00:15:38,708 --> 00:15:42,667 Sometimes, the sweat is not necessarily what we need 289 00:15:44,083 --> 00:15:47,458 and it's good to have a practice 290 00:15:47,458 --> 00:15:49,333 in which we're training ourselves 291 00:15:49,333 --> 00:15:52,667 to really listen to what our needs are in the moment 292 00:15:52,667 --> 00:15:55,125 and not necessarily what we think we need. 293 00:15:55,125 --> 00:15:58,041 And I'm speaking from experience, guys. 294 00:16:01,417 --> 00:16:04,291 Sometimes, it's good to sleep in, right? 295 00:16:07,750 --> 00:16:08,583 Okay. 296 00:16:09,750 --> 00:16:11,750 From here, we'll bring the fingertips 297 00:16:11,750 --> 00:16:13,750 to the outer edges of the legs. 298 00:16:13,750 --> 00:16:15,792 Gently close the knees. 299 00:16:18,166 --> 00:16:20,792 Awesome, then you're gonna extend the legs out long. 300 00:16:22,375 --> 00:16:25,166 And we're gonna end with a yummy, yummy, 301 00:16:25,166 --> 00:16:27,458 awesome, sweet, passive stretch. 302 00:16:27,458 --> 00:16:29,667 So take your legs out long. 303 00:16:30,834 --> 00:16:32,542 And you're gonna walk your heels 304 00:16:32,542 --> 00:16:34,708 towards the bottom left corner of your mat. 305 00:16:36,875 --> 00:16:37,708 Cool. 306 00:16:37,708 --> 00:16:39,417 And then inhale, reach your arms up and over the head. 307 00:16:39,417 --> 00:16:41,417 Full body stretch. 308 00:16:41,417 --> 00:16:43,750 And then you're gonna head and your shoulder, 309 00:16:44,708 --> 00:16:46,917 no, not the shampoo, 310 00:16:46,917 --> 00:16:49,417 but you're gonna head and shoulder your way 311 00:16:49,417 --> 00:16:51,708 towards the top left corner of your mat. 312 00:16:54,166 --> 00:16:55,041 Then when you get here, 313 00:16:55,041 --> 00:16:57,917 grab your right wrist with your left hand 314 00:16:58,750 --> 00:17:00,333 and bring it all the way up and over. 315 00:17:00,333 --> 00:17:02,000 You're creating a little crescent moon 316 00:17:02,000 --> 00:17:04,250 with the right side of your body. 317 00:17:04,250 --> 00:17:06,458 It should feel really good, particularly after all 318 00:17:06,458 --> 00:17:08,792 of the awesome work you've been doing. 319 00:17:08,792 --> 00:17:11,625 All the great exploration on your mat. 320 00:17:11,625 --> 00:17:14,041 The final little invitation here 321 00:17:14,041 --> 00:17:17,250 is to cross your right ankle over your left. 322 00:17:17,250 --> 00:17:20,250 Just again, exaggerating the shape in the right side body. 323 00:17:21,333 --> 00:17:24,959 And then you can soften your gaze here or close your eyes 324 00:17:24,959 --> 00:17:26,834 and breathe, breathe, breathe. 325 00:17:34,750 --> 00:17:36,375 Try to relax. 326 00:17:38,583 --> 00:17:40,125 Listen to that ocean breath. 327 00:17:43,125 --> 00:17:44,959 Just getting a little uncrumpled. 328 00:17:44,959 --> 00:17:48,834 We spend a lot of time a bit collapsed in the torso 329 00:17:48,834 --> 00:17:51,667 so using these next few breaths 330 00:17:51,667 --> 00:17:52,667 to really 331 00:17:53,625 --> 00:17:57,625 enjoy the space, the stretch, the love. 332 00:18:07,792 --> 00:18:09,208 And start with the arms. 333 00:18:09,208 --> 00:18:12,375 You'll release the arms first. Walk the head back to center. 334 00:18:13,500 --> 00:18:15,875 Then slowly with the legs, unraveling, 335 00:18:15,875 --> 00:18:17,333 and we'll walk the heels now 336 00:18:17,333 --> 00:18:19,500 towards the bottom right corner of the mat. 337 00:18:21,291 --> 00:18:24,083 Send the fingertips up, feel that awesome stretch here first 338 00:18:24,083 --> 00:18:26,250 just as you reach all the way back, 339 00:18:26,250 --> 00:18:29,625 and then you can head and shoulder shimmy your way 340 00:18:29,625 --> 00:18:31,959 towards the top right corner of your mat. 341 00:18:34,333 --> 00:18:36,333 And then we'll grab the left wrist, 342 00:18:36,333 --> 00:18:37,875 just exaggerating the shape, 343 00:18:37,875 --> 00:18:39,750 opening, opening, opening. 344 00:18:41,166 --> 00:18:42,041 Benji! 345 00:18:42,041 --> 00:18:43,333 And then here we go, 346 00:18:43,333 --> 00:18:46,917 option to cross the left ankle over the right, 347 00:18:46,917 --> 00:18:50,208 smell your right armpit, soften your face. 348 00:18:50,208 --> 00:18:52,875 Breathe love in and out. 349 00:18:58,083 --> 00:18:59,834 Should feel really good here. 350 00:19:02,166 --> 00:19:03,792 If you feel a pinch at all, 351 00:19:03,792 --> 00:19:06,250 you'll just come out a little bit wherever you are. 352 00:19:06,250 --> 00:19:09,291 Just take an inch back off just a bit. 353 00:19:20,041 --> 00:19:21,291 Beautiful! 354 00:19:21,291 --> 00:19:23,000 Take one more breath here. 355 00:19:24,250 --> 00:19:26,500 Just relax and enjoy. 356 00:19:34,792 --> 00:19:37,083 And the arms will release first, 357 00:19:37,083 --> 00:19:39,417 then the head, and the shoulders, and the heart. 358 00:19:40,291 --> 00:19:43,291 Then we'll uncross, unravel the legs. 359 00:19:43,291 --> 00:19:46,208 Inhale, send the fingertips all the way up. 360 00:19:47,000 --> 00:19:49,208 And exhale, hug the knees into the chest. 361 00:19:49,208 --> 00:19:54,083 Give yourself one last beautiful sweet, loving hug gesture. 362 00:19:54,083 --> 00:19:57,141 You can peel your nose up towards your knee. 363 00:19:58,650 --> 00:19:59,824 Take one more breath. 364 00:20:01,073 --> 00:20:02,448 And then as you breathe out, 365 00:20:02,448 --> 00:20:06,365 send the legs out, send your arms gently to rest 366 00:20:06,365 --> 00:20:07,323 wherever feels good, 367 00:20:07,323 --> 00:20:09,281 whether it's on the rib cage or the belly 368 00:20:09,281 --> 00:20:11,949 or perhaps gently at your sides. 369 00:20:12,782 --> 00:20:14,448 And we'll inhale in, 370 00:20:15,532 --> 00:20:19,907 and exhale to relax everything. 371 00:20:19,907 --> 00:20:24,198 Quiet moment here as you find stillness. 372 00:20:26,115 --> 00:20:27,824 See if you can give yourself permission here 373 00:20:27,824 --> 00:20:30,615 to do absolutely nothing just for 30 seconds. 374 00:20:30,615 --> 00:20:32,073 Here we go. 375 00:20:44,949 --> 00:20:46,573 Relaxing the weight of the body 376 00:20:46,573 --> 00:20:48,990 completely and fully into the mat. 377 00:20:54,240 --> 00:20:57,198 Sweet surrender. 378 00:21:04,031 --> 00:21:08,615 Alright, so sometimes, it's not only about what we do 379 00:21:11,281 --> 00:21:13,573 but in my opinion, it's a little bit 380 00:21:16,240 --> 00:21:18,115 about how we do it. 381 00:21:18,115 --> 00:21:20,281 So it's not what we do always but how we do it. 382 00:21:20,281 --> 00:21:22,657 So I invite you to slowly bring, 383 00:21:22,657 --> 00:21:25,031 so move up back to your body and consider that. 384 00:21:27,907 --> 00:21:31,865 How you wiggle the fingers, how you wiggle the toes. 385 00:21:31,865 --> 00:21:32,657 Are you 386 00:21:34,407 --> 00:21:37,365 more in the habit of being hard on yourself 387 00:21:37,365 --> 00:21:38,698 or can you 388 00:21:41,865 --> 00:21:44,615 get more in the habit (giggles) 389 00:21:44,615 --> 00:21:47,949 find practices that help you, guide you, 390 00:21:47,949 --> 00:21:51,323 to be more in the habit of being sweet with yourself? 391 00:21:51,323 --> 00:21:54,490 Even when you mess up. (chuckles) 392 00:21:54,490 --> 00:21:55,323 You're human! 393 00:21:56,281 --> 00:21:57,698 Okay. 394 00:21:57,698 --> 00:21:59,198 Because it's the sweet practice, 395 00:21:59,198 --> 00:22:00,698 let's come into a fetal position. 396 00:22:00,698 --> 00:22:01,907 Hey, buddy. 397 00:22:03,698 --> 00:22:05,198 Just taking a moment here 398 00:22:07,240 --> 00:22:09,365 to rest your heart 399 00:22:09,365 --> 00:22:11,448 and maybe make a little commitment 400 00:22:11,448 --> 00:22:14,073 that you'll continue to be sweet to yourself 401 00:22:14,073 --> 00:22:15,532 as you get up off the mat 402 00:22:15,532 --> 00:22:18,782 and head on into the rest of your day or your evening. 403 00:22:23,323 --> 00:22:26,448 Cool. Then use your hands to press all the way up. 404 00:22:26,448 --> 00:22:29,573 Come into a nice, comfortable seat of your choice. 405 00:22:33,949 --> 00:22:35,865 We'll bring the hands together 406 00:22:35,865 --> 00:22:38,240 ever so sweetly at the heart. 407 00:22:39,323 --> 00:22:42,198 And again, remember, sometimes it's not what we do 408 00:22:42,198 --> 00:22:44,865 but how we do it, how we move matters. 409 00:22:44,865 --> 00:22:47,448 And the way you treat yourself inevitably is 410 00:22:50,240 --> 00:22:52,115 going to influence or even dictate 411 00:22:52,115 --> 00:22:53,490 the way you treat others. 412 00:22:54,532 --> 00:22:55,782 So be kind. 413 00:22:55,782 --> 00:22:56,865 Love you guys so much. 414 00:22:56,865 --> 00:22:59,698 Inhale, lift the sternum to the thumbs. 415 00:23:02,281 --> 00:23:03,657 Take one more final breath. 416 00:23:04,740 --> 00:23:05,990 Just notice how you feel. 417 00:23:09,365 --> 00:23:12,907 And we'll close it by bowing to ourselves 418 00:23:12,907 --> 00:23:14,782 and to one another. 419 00:23:14,782 --> 00:23:17,323 I'll see you tomorrow for Day 17. 420 00:23:17,323 --> 00:23:18,740 Nice work, everyone. 421 00:23:18,740 --> 00:23:20,198 Namaste. 422 00:23:21,407 --> 00:23:26,073 (bright music)