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- Hi everyone and
welcome to Dedicate,

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your 30 day yoga journey.

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I'm Adriene and this
is Benji and welcome back.

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It's Day 2 and today
we're focusing on Foundation.

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So hop into something
comfy and let's get started.

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(bright music)

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Alrighty my friends,
welcome back.

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Let's begin in a
nice comfortable seat.

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Take your time
getting down to the ground.

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When you land
sit up nice and tall.

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Remembering that you can always
lift the hips if you need a

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little boost to help you
find length in the spine.

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And right away we're
going to align head over heart,

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heart over pelvis today and
allow the hands to just rest

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gently on the
thighs or the knees,

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whatever feels good.

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And then I'd like for you to
just notice where your heels are

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if they're really crunching
close in to your body or if you

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perhaps would benefit
from a little more space.

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So to each his own, just wanting
you to pay attention because

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today Day 2 we are remembering

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that or learning that

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after the breath,
foundation first.

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So always, always, always,
as we introduced in yesterday's

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session breath comes first so
you can always be playing with

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that expansion of the inhale.

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Really imagining it moving out
through all four sides of the

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torso so we tend
to kind of breathe here

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a lot without just
consciousness.

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Totally normal. 

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And in our
yoga practice we have a great

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opportunity to drop the breath
down and you can even hear my

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voice change when I bring
the breath down here,

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that awareness into my diaphragm
and feel that expansion and then

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yes, of course, the relaxing
of the shoulders down

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as you breathe out.

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So after that little dance which
you can do at any point during

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this journey if you need
to take a break you can just

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return back to your breath.

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After that we always want
to come to the foundation.

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And if you've been practicing
yoga for 20 years I think this

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session is still going to
be amazing for you because

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I always find myself kind of
exploring off on a trail which

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is great and then having this
moment where I remember

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(sighs) how's my foundation?

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How is the soil?

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How is that which
I'm building upon?

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Is it steady?
Is it cracked?

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Am I ignoring it entirely?

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Is it like a fire and
does it need tending to?

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That fire about to go out so
there are a lot of rich metaphor

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there of course but ultimately
this is really important because

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it's going to keep you safe
and it's going to set you up for

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greatness in the asana practice.

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So, right away just notice does
it feel better to have my heels

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in here or would I benefit
from giving myself more space?

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By now I hope
that you've settled in.

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And if you're having
trouble kind of feeling out

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head over heart,
heart over pelvis,

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go ahead and close your eyes

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and let's all actually just
place a little awareness

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at the base of the spine.

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The pelvic floor.

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And if you're
a creative intelligence type,

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if you are a visual person you
might even place a little

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soft light right
there at the bottom

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of your spine,
the base of the pelvis.

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And then try to keep an open
mind as we slowly travel all the

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way up from the
base of the pelvis,

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just with your mind's eye,
to your center.

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And you're going to identify

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with your center
different every day

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and everybody you have to
also remember this journey is

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designed for so many types of
people, so many different moods

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energy levels so try to keep
that in mind as you find your

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center and know that it's going
to be different for everyone and

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it's gonna be
different every day.

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Sometimes your center
is going to be up here.

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Sometimes it's
going to be right here.

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Sometimes it's
gonna be right here.

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So place a little soft
light or just awareness

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now in your center.

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Maybe it's just
above the navel today.

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Maybe it's right
there in the belly

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and then continue all
the way up to your heart.

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And see if you can align
those three things you might be

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leaning forward a bit.

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You might be maybe hanging back.

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I always like to
call this the Mr. Burns.

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This kind of you know, so
energetically we're drawing up

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from the base of the spine
through the center and then the

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heart center and now all the way
up to the crown of your head,

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So foundation isn't always

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physical though we're gonna be

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focusing a lot on
the physical today.

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It's also how you regard
your energetic state.

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And a lot of times I find you

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don't really have
to do anything.

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You just have to kind of bring
awareness to your energy and it

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will start to support you
rather than work against you.

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And then it's so great because
in yoga when we use asana

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practice and then the energetic
hygiene of regular daily

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practice together we start to
really move in a way off the mat

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where we feel like
okay, yeah, things are

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moving with more ease.

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You feel like you're working
for yourself instead of against.

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When you're ready bring the
hands together at the heart

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so we have this awareness.

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Just to reiterate, pulling up
little energy from the base of

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the pelvis all the way up
through the center it continues

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all the way up through the
midline to the heart and all the

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way up to your crown.

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And so this is your inspiration
to sit up nice and tall.

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Not really muscling or forcing
yourself right because that's

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not sustainable and
it's not going to feel good.

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Okay and any of
this that resonates,

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great, and any of it
that doesn't no worries.

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Remember we are practicing with
people all over the world

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and take what you need

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and leave what you don't.

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Take a deep breath in and on
your exhale bow your head to

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your heart mind intelligence
to the body intelligence.

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Take a moment and
just connect the two.

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Uniting.

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Mind and body as we set
out on our journey today.

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Great, then inhale in.

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Exhale to release the
fingertips to the earth.

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Flutter your eyelashes open.

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Lift the corners of your
mouth and let's rock and roll.

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We're gonna inhale, send the
fingertips out left to right.

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Big stretch.

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Draw the
shoulder blades together.

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Lift your heart
space up, up, up.

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Great, then on your next
exhale bring the palms together,

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Anjuli Mudra at the heart.
A little prayer position.

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Beautiful now chin to chest,

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reach behind
palms kiss together.

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And then on
your next inhale,

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reach all the way
up towards the sky.

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Big stretch, feel that
length in the side body.

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Exhale, float the fingertips
down wiggle the fingertips.

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Notice what it feels
like to be alive today.

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So really present.
Here we go, inhale halfway.

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With the breath,
exhale palms together.

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Great, chin to chest.
Slowly reach behind.

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Inhale, lift all the way up.

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Now lift through
the front and backside.

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Reach, reach, reach.

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Exhale, empty out the breath as
you float the fingertips down.

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We're gonna do this one more
time and we're gonna really try

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to sync up the
breath with the movement.

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Here we go, inhale halfway.

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Exhale, hands to heart.

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Chin to chest reach behind.

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Inhale, reach for the sky.

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Exhale float it
all the way down.

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You got it.

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Beautiful, left
hand to the earth.

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Inhale reach up with the
right hand and then over.

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Big side body stretch.

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Then from your navel,
from your center, draw in.

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You're gonna take your
right fingertips to the ground.

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Keep the hips heavy here
and you're gonna slowly

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sweep the fingertips
all the way around.

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Should feel good
in the back body.

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And then come all the
way up through center.

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Take your left
fingertips up and then over.

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Breathe, feel the stretch.

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Nice and then
left fingertips come all

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the way down to the earth.

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We sweep all the way through.

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And come all the way back up.

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Right fingertips
reach up to the sky.

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And then take it over.

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Side body stretch and then
right fingertips to the ground.

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Sweep it all the way through.

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Around, around,
around and over to the right.

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And then take your
left arm all the way up,

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right arm all the way up.

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Imagine you're holding a big
beach ball up and overhead.

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You're gonna
pull the thumbs back,

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keep the pinkies forward

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and then just check in
with the shoulders here.

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Use the tools that we've
already learned together.

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Inhale, fill all four
sides of the torso up.

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Find expansion and then exhale.

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You know what to do,
exhale drop the shoulders down.

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Once more like that, inhale.

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Exhale, drop the
shoulders down, create space.

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Beautiful, inhale
palms kiss up and overhead.

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And exhale hands
to heart, Namaste.

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Okay, diving
forward onto all fours.

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Come to that Tabletop Position.

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So finding your
foundation right away here

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spread the
fingertips super wide.

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Wrists underneath the shoulders,

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knees directly
underneath the hip points.

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Inhale, drop the belly
open the chest Cow Pose.

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Exhale, round through,
chin to chest.

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Close your eyes, visualize.

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Really stretching through
the skin of the back body.

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Now on your own
moving with your breath,

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see if you can synchronize the
movement to the breath

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and the breath to the movement.

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And as you're ready you're
going to begin to veer off the

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railroad tracks just a
bit while still keeping this

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awareness of your foundation.

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So you might bump the
hips a little left to right.

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You might check
in with the neck.

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You might notice you're
collapsing in the shoulders.

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Find that pressing away
that yielding from the earth.

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Great, then come
back to Tabletop Position.

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Hold on to your foundation
here and nice and easy,

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you're going to find that hollow
body by hugging the low ribs in,

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drawing the navel up and in.

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We call this Uddiyana Bandha and
then once again checking in with

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the length of your neck.
Giving awareness in your neck.

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Alright, here we go, hold onto
this awareness of the midline.

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This is so important
when remembering foundation,

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building foundation, returning
to the power of your foundation.

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It's not just about that which
is touching the earth but again

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your awareness of
your energetic body.

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So bring your awareness
to this center channel,

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we call this this is
the Shashona or the midline.

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And you're going
to try to hold on to that

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as you kick the right leg out.

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So if you're not holding onto it
you're just gonna shift all the

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way over into your left side.

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But if you work to maintain
that awareness of the midline,

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the Shashona, as soon as you
dial your right toes down.

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You're gonna
feel your abs turn on.

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You're going to feel your

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energetic center
just start to brighten 

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and you're gonna start
to breathe a little deeper.

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A more supportive
and conscious breath.

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Okay, check it out,
you're gonna inhale in here.

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Exhale, slowly
bring the knee in.

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Nose toward the knee
rounding through just like Cat.

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Then inhale, send
the right leg out

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and look towards
the front of your mat.

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Careful not to
crunch back of the neck.

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So like a one legged Cat-Cow.

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Here we go, exhale bring it in.

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Claw through the fingertips.

245
00:13:29,500 --> 00:13:31,250
Inhale, send it out.

246
00:13:32,959 --> 00:13:35,667
One more time, exhale bring it
in and really draw the navel

247
00:13:35,667 --> 00:13:37,959
up and in, up and in, up and in.

248
00:13:37,959 --> 00:13:39,708
And then release.

249
00:13:39,708 --> 00:13:42,166
Great, switch it to
the other side right away.

250
00:13:42,166 --> 00:13:43,291
Find that connection.

251
00:13:43,291 --> 00:13:45,625
Lift the front body
up to meet the back body.

252
00:13:45,625 --> 00:13:47,375
Maybe lifting the
lower ribs up and in.

253
00:13:47,375 --> 00:13:49,041
Finding that hollow body.

254
00:13:49,041 --> 00:13:50,750
Claw through the fingertips.

255
00:13:50,750 --> 00:13:53,083
Shoulders are
still working here.

256
00:13:53,083 --> 00:13:55,792
Externally rotating so your
elbow creases are

257
00:13:55,792 --> 00:13:57,625
towards the front of your mat.

258
00:13:57,625 --> 00:14:00,250
So we're working to build
stability in the shoulders here

259
00:14:01,625 --> 00:14:04,000
and then when you feel like
you have that connection to your

260
00:14:04,000 --> 00:14:07,250
midline, to your center,
send that left leg out long.

261
00:14:09,667 --> 00:14:12,000
Dial the left toes down.

262
00:14:12,000 --> 00:14:13,458
And just pay attention.

263
00:14:15,041 --> 00:14:18,875
These practices build on one
another so taking your theme of

264
00:14:18,875 --> 00:14:22,041
yesterday and building on it
today with your foundation.

265
00:14:23,458 --> 00:14:25,291
Take one more
breath here to really lift

266
00:14:25,291 --> 00:14:27,000
from your left inner thigh.

267
00:14:28,125 --> 00:14:31,041
If you start shaking
here that's to be expected.

268
00:14:31,041 --> 00:14:33,500
We're working with
so much integrity here.

269
00:14:33,500 --> 00:14:35,708
So beautiful,
here we go, inhale.

270
00:14:35,708 --> 00:14:38,625
Exhale, bring the knee in,
nose toward the knee.

271
00:14:39,875 --> 00:14:41,583
Inhale just look to
the front edge of your mat.

272
00:14:41,583 --> 00:14:43,959
Don't crunch the neck.
Kick it out.

273
00:14:45,834 --> 00:14:48,500
And exhale, reel it in.

274
00:14:48,500 --> 00:14:49,542
Cat.

275
00:14:50,708 --> 00:14:52,625
Inhale, send it out.

276
00:14:54,125 --> 00:14:56,834
With your breath, exhale,
reel it in.

277
00:14:58,333 --> 00:15:00,708
Last one, inhale nice and slow.
Don't rush.

278
00:15:02,959 --> 00:15:04,917
And exhale, reel it in.

279
00:15:06,708 --> 00:15:09,959
Awesome, from here you can
release the left knee to the

280
00:15:09,959 --> 00:15:13,000
earth bring the toes together
knees as wide as the mat.

281
00:15:13,000 --> 00:15:15,333
You're going to
send her hips back.

282
00:15:15,333 --> 00:15:17,875
Walk the fingertips
forward as much as you can.

283
00:15:17,875 --> 00:15:21,125
Breathe, breathe, breathe and
melt your heart to the earth and

284
00:15:21,125 --> 00:15:24,208
slowly take the
palms together up and

285
00:15:24,208 --> 00:15:27,792
over behind the
back of your head.

286
00:15:29,000 --> 00:15:32,875
This is incredible
ancient yoga posture

287
00:15:32,875 --> 00:15:36,708
called Namaste Shark Fin.

288
00:15:37,500 --> 00:15:41,583
It's a very old
traditional Mudra.

289
00:15:41,583 --> 00:15:44,417
No, just kidding but you can
imagine the shark fin up right

290
00:15:44,417 --> 00:15:46,375
behind you, palms
pressing together.

291
00:15:46,375 --> 00:15:50,125
Fingertips pressing together
and then from here

292
00:15:50,125 --> 00:15:51,667
we walk the elbows just a bit.

293
00:15:51,667 --> 00:15:54,166
Feeling that nice stretch
through the shoulder girdle.

294
00:15:55,667 --> 00:15:57,458
Triceps.

295
00:15:57,458 --> 00:15:58,625
Keep breathing.

296
00:16:01,625 --> 00:16:05,291
And if you need to here, you
can bring the fingertips in to

297
00:16:05,291 --> 00:16:08,417
knuckles and rotate the wrists
one way and then the other.

298
00:16:11,208 --> 00:16:13,250
And take one more
loving breath here.

299
00:16:15,125 --> 00:16:18,125
And then slowly release
the palms back to the earth.

300
00:16:18,125 --> 00:16:21,333
Carve a line with your nose to
look forward and bring it on up.

301
00:16:21,333 --> 00:16:22,792
Lead with your heart.

302
00:16:22,792 --> 00:16:25,500
Remember how you move matters
the transitions here matter as

303
00:16:25,500 --> 00:16:27,250
you walk the knees in.

304
00:16:27,250 --> 00:16:29,625
Curl the toes under.

305
00:16:29,625 --> 00:16:33,750
Take a deep breath in and on
an exhale Downward Facing Dog.

306
00:16:33,750 --> 00:16:35,041
Take your time.

307
00:16:40,208 --> 00:16:42,750
So here we want to make sure
that the hands are not too

308
00:16:42,750 --> 00:16:45,291
narrowed but
that you really take up

309
00:16:45,291 --> 00:16:47,000
a lot of space on your mat.

310
00:16:47,000 --> 00:16:48,125
This is gonna help us bring

311
00:16:48,125 --> 00:16:50,542
that external rotation
in the shoulder.

312
00:16:52,291 --> 00:16:56,583
And then you can play with how
wide or how short your dog is

313
00:16:56,583 --> 00:16:58,834
and I encourage you to
change it up from time to time.

314
00:17:04,208 --> 00:17:06,708
Then make sure you're breathing.

315
00:17:06,708 --> 00:17:09,458
Claw through the fingertips.

316
00:17:09,458 --> 00:17:12,417
And then slow and steady,
bend the knees.

317
00:17:12,417 --> 00:17:14,917
Belly comes towards
the tops of the thighs.

318
00:17:14,917 --> 00:17:17,750
Carve a line with your nose to
look forward and we're gonna

319
00:17:17,750 --> 00:17:19,333
step one foot up then the other.

320
00:17:19,333 --> 00:17:22,208
You can do as
many steps as you like.

321
00:17:22,208 --> 00:17:25,333
Maybe you do a ragdoll one step
and then the other or maybe it's

322
00:17:25,333 --> 00:17:28,000
baby steps to
the top of your mat.

323
00:17:28,000 --> 00:17:30,667
Take that
Forward Fold at the top.

324
00:17:30,667 --> 00:17:31,959
Now immediately today,

325
00:17:31,959 --> 00:17:34,417
ground through all
four corners of the feet.

326
00:17:34,417 --> 00:17:39,917
Tuck your chin and slowly from
the ground begin to rise up.

327
00:17:50,792 --> 00:17:54,875
And slowly once again
stacking head over heart,

328
00:17:55,667 --> 00:17:58,375
heart over pelvis.
Take a second here.

329
00:17:58,375 --> 00:18:00,041
Feet fully grounded.

330
00:18:00,041 --> 00:18:03,291
Energy drawing up from the earth
to just find what feels good.

331
00:18:03,291 --> 00:18:06,458
So it could be looping the
shoulders a couple of times.

332
00:18:06,458 --> 00:18:07,875
It could be noticing that maybe

333
00:18:07,875 --> 00:18:10,917
your clenching or
holding in the jaw.

334
00:18:10,917 --> 00:18:13,542
Maybe you're just furrowed in
the brow and it's time to soften

335
00:18:13,542 --> 00:18:18,458
and remember ah, yes this is
time that I've dedicated for me.

336
00:18:24,041 --> 00:18:26,542
And then we'll bend the knees.

337
00:18:26,542 --> 00:18:29,250
And when you're ready spread the
fingertips wide you're going to

338
00:18:29,250 --> 00:18:31,959
lead with the thumbs ground
through the feet as you reach

339
00:18:31,959 --> 00:18:35,208
the fingertips all the way up,
big Beach ball up and overhead.

340
00:18:36,375 --> 00:18:38,542
Then hold that big
beach ball up and overhead,

341
00:18:38,542 --> 00:18:40,667
again thumbs back,
pinkies forward.

342
00:18:42,125 --> 00:18:45,083
And then hold onto your center
of gravity as you slowly take

343
00:18:45,083 --> 00:18:48,041
that beach ball all the way over
towards the left side body as

344
00:18:48,041 --> 00:18:49,625
far as you can go with

345
00:18:49,625 --> 00:18:51,667
maintaining integrity
in the neck.

346
00:18:52,917 --> 00:18:53,708
Then in front you're going to

347
00:18:53,708 --> 00:18:55,917
feel this firmly
in the low body.

348
00:18:55,917 --> 00:18:58,458
Use that connection to your
center as well to bring you all

349
00:18:58,458 --> 00:19:00,083
the way back up

350
00:19:00,083 --> 00:19:03,125
and then slowly
over to the right.

351
00:19:03,125 --> 00:19:05,542
So you will know here even
though this seems like such a

352
00:19:05,542 --> 00:19:09,583
simple gesture you will know if
you're muscling or like kind of

353
00:19:09,583 --> 00:19:11,250
hanging on by a thread.

354
00:19:11,250 --> 00:19:13,750
So ground through all
four corners of the feet.

355
00:19:13,750 --> 00:19:16,834
Lengthen down through the
tailbone turn on through your

356
00:19:16,834 --> 00:19:21,208
abdominals and then
slowly bring it back to center.

357
00:19:21,208 --> 00:19:22,917
Awesome, inhale,
reach for the sky.

358
00:19:22,917 --> 00:19:25,667
Wiggle the fingertips just
to create a little energy

359
00:19:25,667 --> 00:19:28,542
and exhale rain
it down all the way.

360
00:19:29,750 --> 00:19:33,333
Inhale, halfway lift your
version so you can bring palms

361
00:19:33,333 --> 00:19:37,291
to the thighs now, palms to the
shins or fingertips to the earth

362
00:19:37,291 --> 00:19:39,542
just use an
inhale to find length.

363
00:19:39,542 --> 00:19:42,291
You can mix and
match these as well.

364
00:19:42,291 --> 00:19:45,208
I encourage it.
And exhale to fold.

365
00:19:45,208 --> 00:19:47,500
Okay rewind
ground through the feet.

366
00:19:47,500 --> 00:19:50,041
Reach back up towards
the sky as you breathe in.

367
00:19:50,041 --> 00:19:52,208
Big breath, big stretch.

368
00:19:52,208 --> 00:19:53,708
Capture something
up and overhead,

369
00:19:53,708 --> 00:19:57,375
strong legs as you bring
the hands back to the heart.

370
00:19:57,375 --> 00:19:59,750
Awesome work, here we go.
Soft knees.

371
00:19:59,750 --> 00:20:02,959
Fingertips are going to go
down to come up so inhale

372
00:20:02,959 --> 00:20:05,500
big beach ball up and overhead.

373
00:20:05,500 --> 00:20:08,083
Exhale, take it over
to the left, strong legs.

374
00:20:09,041 --> 00:20:10,291
Inhale, rise up.

375
00:20:11,458 --> 00:20:13,083
Exhale, over to the right.

376
00:20:14,500 --> 00:20:16,250
Inhale, rise up.

377
00:20:16,250 --> 00:20:18,959
Wiggle the fingertips, exhale,
rain it all the way down.

378
00:20:20,458 --> 00:20:22,208
Inhale to find length.

379
00:20:23,375 --> 00:20:25,959
Exhale to soften
and Forward Fold.

380
00:20:27,208 --> 00:20:30,041
Beautiful, plant
the palms from here,

381
00:20:30,041 --> 00:20:32,041
step the right foot back.

382
00:20:32,041 --> 00:20:33,750
Just the right foot.

383
00:20:33,750 --> 00:20:37,417
Then loop the shoulders and
slowly begin to open up the

384
00:20:37,417 --> 00:20:39,125
chest towards the
front of your mat.

385
00:20:39,125 --> 00:20:41,792
Bring your front knee
over your front ankle.

386
00:20:41,792 --> 00:20:44,208
So all four corners of
the foot are rooted here.

387
00:20:44,208 --> 00:20:46,291
And then you're gonna take
your left thumb to your left hip

388
00:20:46,291 --> 00:20:48,500
crease and just pull it back.

389
00:20:48,500 --> 00:20:49,875
Just a bit.

390
00:20:49,875 --> 00:20:52,959
Whoa, now squeeze the inner
thighs towards the midline.

391
00:20:52,959 --> 00:20:54,917
Reconnect as you inhale,

392
00:20:54,917 --> 00:20:57,291
radiate your heart forward.

393
00:20:57,291 --> 00:20:59,917
Big stretch, you can
always lower the back knee here.

394
00:20:59,917 --> 00:21:01,333
Listen to your body.

395
00:21:01,333 --> 00:21:04,583
And then on an exhale, plant the
palms we're gonna step in back

396
00:21:04,583 --> 00:21:06,792
to Plank or Half Plank.
You're doing great.

397
00:21:08,333 --> 00:21:10,208
Find that hollow body here.

398
00:21:10,208 --> 00:21:12,083
Again, you can lower the knees.

399
00:21:13,208 --> 00:21:15,125
Find that length
through the neck

400
00:21:15,125 --> 00:21:16,667
all the way
up through the crown.

401
00:21:18,125 --> 00:21:21,917
And if your knees are lifted go
ahead and widen your toes about

402
00:21:21,917 --> 00:21:23,750
hip width apart.

403
00:21:23,750 --> 00:21:25,708
So you have a
nice strong base here.

404
00:21:25,708 --> 00:21:28,166
So you're always
wanting to create a strong base.

405
00:21:28,166 --> 00:21:31,041
Thinking about stacking the
bones so that your muscle can

406
00:21:31,041 --> 00:21:33,625
hug to the bone
and not be strained.

407
00:21:35,250 --> 00:21:36,708
Cool. Soft bend in the knees.

408
00:21:36,708 --> 00:21:38,417
Now you're just going
to step the right foot up.

409
00:21:39,458 --> 00:21:41,208
Front knee over front ankle.

410
00:21:41,208 --> 00:21:42,917
Slowly grow the pose.

411
00:21:42,917 --> 00:21:45,959
Loop the shoulders back, begin
to open up through the chest.

412
00:21:47,333 --> 00:21:51,000
Let your heart energy radiate
forward again going beyond just

413
00:21:51,000 --> 00:21:54,458
the physical thinking about
your powerful energetic body.

414
00:21:55,208 --> 00:21:57,166
And if you need to lower
that back knee, please do.

415
00:21:57,959 --> 00:22:00,000
Maybe everyone
might check it out.

416
00:22:03,875 --> 00:22:06,542
Now as we begin to
layer on your breath's going

417
00:22:06,542 --> 00:22:07,375
to want to disappear.

418
00:22:07,375 --> 00:22:09,041
That nice beautiful,
conscious breath

419
00:22:09,041 --> 00:22:10,917
so keep remembering
to bring it back.

420
00:22:11,875 --> 00:22:13,583
Bring it on home.

421
00:22:13,583 --> 00:22:17,375
Inhale, lift the chin,
send your heart forward.

422
00:22:17,375 --> 00:22:19,166
Exhale, plant the palms.

423
00:22:19,166 --> 00:22:22,250
We're already connecting to the
abdominals here to your center

424
00:22:22,250 --> 00:22:23,834
as you send the right foot back.

425
00:22:25,041 --> 00:22:28,417
Okay, so the attitude you
bring to this is everything.

426
00:22:28,417 --> 00:22:29,417
You can lower the knees,

427
00:22:29,417 --> 00:22:31,708
you're going to find
that hollow body here.

428
00:22:31,708 --> 00:22:34,500
Your shoulder blades are going
to move left to right instead of

429
00:22:34,500 --> 00:22:36,417
collapsing into the center.

430
00:22:36,417 --> 00:22:37,792
You're reaching the heels back.

431
00:22:37,792 --> 00:22:39,708
You have a nice
strong wide base.

432
00:22:39,708 --> 00:22:42,291
You're here for
three, two, one,

433
00:22:42,291 --> 00:22:43,959
Downward Dog.
Awesome work.

434
00:22:43,959 --> 00:22:47,583
Send the hips up high,
melt your heart back.

435
00:22:47,583 --> 00:22:49,583
Start to go
through your checklist.

436
00:22:49,583 --> 00:22:51,834
Upper arm bones rotate out.

437
00:22:51,834 --> 00:22:53,417
Inner thighs rotate in.

438
00:22:54,750 --> 00:22:59,500
And if Downward Dog is too much,
you can always insert the

439
00:22:59,500 --> 00:23:02,333
Puppy Posture that we
learned yesterday instead.

440
00:23:02,333 --> 00:23:05,333
It's a beautiful modification,
you get the same benefits.

441
00:23:05,333 --> 00:23:08,583
It's just a little less
weight bearing

442
00:23:10,166 --> 00:23:12,125
and a little less heating.

443
00:23:13,792 --> 00:23:15,875
Shake their head loose in your
Downward Dog and when you're

444
00:23:15,875 --> 00:23:19,250
ready, you're going to anchor
through the left heel and slowly

445
00:23:19,250 --> 00:23:21,291
inhale, lift the
right leg up high.

446
00:23:22,417 --> 00:23:25,959
Keep the right toes dialed down
just like we did on all fours in

447
00:23:25,959 --> 00:23:28,333
that One-Legged Cat-Cow.

448
00:23:28,333 --> 00:23:30,333
And then here we go,
you're gonna shift forward,

449
00:23:30,333 --> 00:23:33,291
roll through your left foot as
you squeeze your right knee all

450
00:23:33,291 --> 00:23:35,792
the way up and in and
then gently place it up.

451
00:23:35,792 --> 00:23:38,208
And if it doesn't come up all
the way you'll just do whatever

452
00:23:38,208 --> 00:23:40,708
you need to with love to
mindfully move that

453
00:23:40,708 --> 00:23:41,834
foot all the way up.

454
00:23:42,834 --> 00:23:45,333
Great, then back
knee lowered or lifted,

455
00:23:45,333 --> 00:23:48,083
yogi's choice, inhale.
Open the chest.

456
00:23:48,083 --> 00:23:50,083
Let your heart radiate forward.

457
00:23:51,375 --> 00:23:52,208
And then exhale.

458
00:23:52,208 --> 00:23:53,917
You're going to soften
through that back knee,

459
00:23:53,917 --> 00:23:57,959
pivot on that back foot
and slowly roll up

460
00:23:57,959 --> 00:23:59,375
keeping that
front knee bent.

461
00:23:59,375 --> 00:24:01,708
Roll up just like
we do in Mountain.

462
00:24:01,708 --> 00:24:03,458
Rolling all the way up.

463
00:24:04,875 --> 00:24:06,125
Beautiful.

464
00:24:06,125 --> 00:24:07,583
Okay, here we go.

465
00:24:07,583 --> 00:24:09,000
Thumbs back pinkies forward.

466
00:24:09,000 --> 00:24:11,000
I'm gonna inhale,
take that big beach ball

467
00:24:11,000 --> 00:24:13,375
all the way
forward, up and back.

468
00:24:13,375 --> 00:24:15,000
Front knee is bent.

469
00:24:15,000 --> 00:24:16,542
Back leg is straight.

470
00:24:16,542 --> 00:24:19,583
I'm engaging, I'm lifting up
from the arches of my feet.

471
00:24:19,583 --> 00:24:22,291
Breathing deep,
finding that expansive breath.

472
00:24:24,959 --> 00:24:27,250
Beautiful, beautiful.
Strong legs.

473
00:24:27,250 --> 00:24:30,834
Front knee over front ankle.
Warrior I.

474
00:24:30,834 --> 00:24:33,375
Inhale, carve a
line with the nose, look up.

475
00:24:33,375 --> 00:24:35,583
Exhale, open it
out to Warrior II.

476
00:24:35,583 --> 00:24:37,708
You might widen your stance.

477
00:24:37,708 --> 00:24:41,500
The main thing here is remember
to turn those back toes in

478
00:24:41,500 --> 00:24:44,291
because this
translates to the shin bone,

479
00:24:44,291 --> 00:24:46,333
the knee, the thigh
bone all the way up,

480
00:24:46,333 --> 00:24:49,834
femur to the hip so if this is
turned out it's gonna be really

481
00:24:49,834 --> 00:24:52,125
hard to get your
hip to square forward.

482
00:24:52,125 --> 00:24:55,041
So you want to turn
it in from foundation

483
00:24:55,041 --> 00:24:57,166
and then work your
way up from there.

484
00:24:58,834 --> 00:25:01,083
Make sure you're not on
a tight rope so you can widen

485
00:25:01,083 --> 00:25:03,166
the feet a little bit here.

486
00:25:03,166 --> 00:25:04,625
Take one, oh we're here, sorry.

487
00:25:04,625 --> 00:25:06,375
One more breath, Warrior II.

488
00:25:06,375 --> 00:25:07,458
Pull the pinkies back.

489
00:25:08,625 --> 00:25:10,500
Got tied up in my
foundation and then here we go,

490
00:25:10,500 --> 00:25:11,583
we're gonna flip the script.

491
00:25:11,583 --> 00:25:14,000
You're going to take
your right fingertips forward,

492
00:25:14,000 --> 00:25:16,000
draw a line all
the way up and back,

493
00:25:16,000 --> 00:25:19,250
Reverse Warrior
or Peaceful Warrior.

494
00:25:19,250 --> 00:25:20,625
Take a deep breath in.

495
00:25:20,625 --> 00:25:24,208
Then from center,
from your core cartwheel it

496
00:25:24,208 --> 00:25:26,375
all the way back to
your nice low lunge.

497
00:25:26,375 --> 00:25:28,250
Take your time.

498
00:25:28,250 --> 00:25:29,917
Awesome, beautiful work.

499
00:25:29,917 --> 00:25:31,583
Inhale in here.

500
00:25:31,583 --> 00:25:34,166
Exhale to reset.
Find your foundation.

501
00:25:34,166 --> 00:25:36,417
Squeeze inner
thighs in the midline.

502
00:25:36,417 --> 00:25:38,417
Then left hand
presses into the earth

503
00:25:38,417 --> 00:25:41,208
and nice and easy big
open twist to your right.

504
00:25:41,208 --> 00:25:42,917
You're gonna reach your
right fingertips up high.

505
00:25:42,917 --> 00:25:45,417
Back knee can
lower here, totally.

506
00:25:45,417 --> 00:25:47,000
Inhale in.

507
00:25:47,000 --> 00:25:49,417
Exhale bring it
all the way down.

508
00:25:49,417 --> 00:25:52,291
Beautiful, plant the palms,
step the right toes back.

509
00:25:52,291 --> 00:25:54,583
Plank Pose or Half Plank.

510
00:25:54,583 --> 00:25:56,500
Breathe here.

511
00:25:57,583 --> 00:26:00,250
Lower belly and
upper abdominals coming in

512
00:26:00,250 --> 00:26:02,000
to kiss towards the middle.

513
00:26:02,000 --> 00:26:03,750
You're here for three.
You're doing awesome.

514
00:26:03,750 --> 00:26:05,750
Find your breath, two.

515
00:26:05,750 --> 00:26:08,333
And Downward
Facing Dog on the one,

516
00:26:08,333 --> 00:26:09,542
here we come.

517
00:26:10,959 --> 00:26:13,625
Bend your knees.
Start to lean in.

518
00:26:15,250 --> 00:26:16,750
Feel that warmth.

519
00:26:19,458 --> 00:26:21,834
Send awareness to your hands.

520
00:26:22,959 --> 00:26:25,000
How we come back
to that narrow stance

521
00:26:25,000 --> 00:26:27,834
or can we get a
nice wide base going?

522
00:26:28,834 --> 00:26:30,750
Can we claw
through the fingertips?

523
00:26:31,625 --> 00:26:33,208
Fingers spread wide.

524
00:26:34,542 --> 00:26:36,875
Then when you're ready anchor
through the right heel and

525
00:26:36,875 --> 00:26:38,542
inhale lift the
left leg up high.

526
00:26:39,917 --> 00:26:42,583
Dial the left toes down.

527
00:26:42,583 --> 00:26:44,125
Breathe.

528
00:26:44,125 --> 00:26:45,667
Here we go. Inhale in,

529
00:26:45,667 --> 00:26:49,125
exhale, squeeze as you
roll through your right foot.

530
00:26:49,125 --> 00:26:50,750
Left knee up
towards your chest,

531
00:26:50,750 --> 00:26:52,834
squeeze, squeeze, squeeze
and then step it all up.

532
00:26:54,291 --> 00:26:55,917
Come into a
nice slow lunge here.

533
00:26:55,917 --> 00:26:56,959
Just breathe.

534
00:26:56,959 --> 00:26:59,458
Checking out what's
going on with the hips.

535
00:27:00,458 --> 00:27:02,583
You can always
lower that back knee.

536
00:27:06,792 --> 00:27:10,000
Nice, and then
here we go inhale in.

537
00:27:10,000 --> 00:27:12,125
Exhale, you're gonna
soften the back knee,

538
00:27:12,125 --> 00:27:15,000
pivot on the back
foot and nice and slow.

539
00:27:15,000 --> 00:27:17,750
Keep that front
knee bent as you roll up

540
00:27:17,750 --> 00:27:19,625
stacking through the spine.

541
00:27:21,291 --> 00:27:25,125
Good, find that strong
connection to your back leg by

542
00:27:25,125 --> 00:27:26,834
turning the right toes in and

543
00:27:26,834 --> 00:27:29,166
pressing into the
knife edge of that foot.

544
00:27:30,333 --> 00:27:33,667
And here we go,
big beach ball up in overhead.

545
00:27:33,667 --> 00:27:34,834
Lots of space.

546
00:27:35,959 --> 00:27:37,542
Strong legs.

547
00:27:39,250 --> 00:27:40,458
Breathing deep.

548
00:27:41,542 --> 00:27:43,375
Carve a line with
your nose forward,

549
00:27:43,375 --> 00:27:46,458
up and back, integrating
the neck as you look up.

550
00:27:46,458 --> 00:27:49,291
Inhale, exhale Warrior II.

551
00:27:50,083 --> 00:27:53,458
So left fingertips forward,
right fingertips back.

552
00:27:53,458 --> 00:27:55,625
Pull the pinkies back and
lift up through the chest.

553
00:27:56,917 --> 00:27:58,375
And just take stock here.

554
00:28:00,500 --> 00:28:01,667
Breathing deep.

555
00:28:03,083 --> 00:28:05,125
Head over heart,
heart over pelvis.

556
00:28:06,333 --> 00:28:09,166
Back toes turned in.
You're doing great.

557
00:28:09,166 --> 00:28:12,375
Let's flip the script by sending
the left fingertips forward

558
00:28:12,375 --> 00:28:15,834
then reaching up and back,
Peaceful Warrior.

559
00:28:18,125 --> 00:28:20,000
Lots of integrity
in the neck here.

560
00:28:20,000 --> 00:28:22,375
Breathe, breathe,
breathe, inhale.

561
00:28:22,375 --> 00:28:25,625
Then from center draw your navel
in cartwheel all the way down.

562
00:28:25,625 --> 00:28:27,208
Have some fun.

563
00:28:27,208 --> 00:28:29,625
Back to your nice slow lunge.

564
00:28:29,625 --> 00:28:31,667
Back knee lowered
or lifted, inhale,

565
00:28:31,667 --> 00:28:33,458
open up through the chest.

566
00:28:33,458 --> 00:28:36,250
And exhale, plant your
right palm to the earth.

567
00:28:36,250 --> 00:28:40,291
Big inhale, nice open twist
all the way towards your left.

568
00:28:40,291 --> 00:28:42,500
Opening up, breathing,
breathing into your belly.

569
00:28:44,625 --> 00:28:47,041
And then using your exhale
to take it all the way down.

570
00:28:47,041 --> 00:28:48,041
Awesome work.

571
00:28:48,041 --> 00:28:50,208
Way to move with intention.

572
00:28:50,208 --> 00:28:51,583
Plant the palms.

573
00:28:51,583 --> 00:28:53,417
Step the left toes back.

574
00:28:53,417 --> 00:28:55,000
Here we go, Plank Pose.

575
00:28:55,000 --> 00:28:57,458
Nice wide base
or knees together.

576
00:28:57,458 --> 00:28:59,041
Neck nice and long.

577
00:29:00,333 --> 00:29:03,875
Slow building of core
throughout this journey.

578
00:29:03,875 --> 00:29:05,208
You won't regret it.

579
00:29:05,208 --> 00:29:07,583
Stick with it,
find your breath for three,

580
00:29:08,834 --> 00:29:11,834
two, and on the one
we're going to gaze forward,

581
00:29:11,834 --> 00:29:13,375
shift forward on the toes.

582
00:29:13,375 --> 00:29:15,125
Squeeze the elbows
into the side body.

583
00:29:15,125 --> 00:29:17,959
Find that nice hollow front body
as you lower all the way down

584
00:29:17,959 --> 00:29:20,667
your belly and belly flops
are totally welcome, right?

585
00:29:21,667 --> 00:29:23,458
Press into the tops of the feet.

586
00:29:23,458 --> 00:29:25,792
Drag your hands in
line with the rib cage.

587
00:29:25,792 --> 00:29:28,750
Suck the elbows into your side
body and then here we go find a

588
00:29:28,750 --> 00:29:31,166
softness and an ease
as you slowly inhale,

589
00:29:31,166 --> 00:29:33,291
Baby Cobra, just a baby.

590
00:29:33,291 --> 00:29:34,750
Nice, low Baby Cobra.

591
00:29:35,792 --> 00:29:38,291
Find your breath here.

592
00:29:38,291 --> 00:29:40,166
Listen.

593
00:29:40,166 --> 00:29:42,375
And then release
forehead kisses the mat.

594
00:29:43,792 --> 00:29:45,792
Twice more, inhale, lift it up.

595
00:29:45,792 --> 00:29:47,667
Just a nice easy Baby Cobra.

596
00:29:47,667 --> 00:29:50,708
Waking up muscles of the back
body that maybe haven't been

597
00:29:51,542 --> 00:29:53,208
woken up in a while

598
00:29:55,542 --> 00:29:57,708
and releasing down.

599
00:29:58,792 --> 00:30:00,917
Then one more time,
with your breath.

600
00:30:09,333 --> 00:30:11,375
And then forehead
comes back to the mat.

601
00:30:11,375 --> 00:30:13,625
We'll curl the toes under,
lift the kneecaps,

602
00:30:13,625 --> 00:30:16,250
tone the quads,
and yogi's choice,

603
00:30:16,250 --> 00:30:18,834
you can come to all
fours or through Plank.

604
00:30:18,834 --> 00:30:21,000
Here we go with the breath.
We'll inhale in.

605
00:30:22,041 --> 00:30:24,375
On an exhale
make your transition.

606
00:30:26,458 --> 00:30:29,875
All fours or Plank and then
straight to Downward Facing Dog.

607
00:30:31,333 --> 00:30:33,166
Shake the head lose.

608
00:30:33,166 --> 00:30:35,166
Check in with
your foundation here.

609
00:30:39,083 --> 00:30:40,375
Awesome work.

610
00:30:40,375 --> 00:30:42,125
Here we go, bend
the knees generously,

611
00:30:42,125 --> 00:30:45,500
belly comes towards
the tops of the thighs.

612
00:30:45,500 --> 00:30:48,208
Carve a line with
your nose and look forward.

613
00:30:48,208 --> 00:30:50,834
Inhale in and then exhale,
make your way to the top.

614
00:30:50,834 --> 00:30:53,417
You can baby step,
you can ragdoll

615
00:30:53,417 --> 00:30:55,083
or you can hop or float.

616
00:30:56,458 --> 00:30:58,291
Forward Fold at
the top of the mat.

617
00:30:59,708 --> 00:31:01,875
Here we go.
Inhale, halfway lift.

618
00:31:02,917 --> 00:31:04,875
Exhale, soften and bow.

619
00:31:04,875 --> 00:31:07,250
Bend your knees.
Plant your palms.

620
00:31:07,250 --> 00:31:11,250
Step your right foot back,
step your left foot back.

621
00:31:11,250 --> 00:31:13,375
Here we go, inhale in.

622
00:31:13,375 --> 00:31:15,333
Exhale lower the
knees to the earth.

623
00:31:16,375 --> 00:31:18,333
You're going to swing
your legs to one side.

624
00:31:18,333 --> 00:31:22,208
Move mindfully any side and
come all the way through

625
00:31:22,208 --> 00:31:24,375
to a seat, legs out in front.

626
00:31:26,166 --> 00:31:29,083
So for Foundation day,
Dundasana.

627
00:31:29,083 --> 00:31:32,708
Dunda, Sanskrit
for stick or staff.

628
00:31:33,750 --> 00:31:37,750
So you can imagine the stick
(clicks tongue) as the spine.

629
00:31:37,750 --> 00:31:40,417
And if you're rounding here
you might grab a blanket or

630
00:31:40,417 --> 00:31:42,625
something help lift the hips up.

631
00:31:42,625 --> 00:31:44,875
Or if you don't have that
available and you want to just

632
00:31:44,875 --> 00:31:47,125
find that length,
bend your knees.

633
00:31:47,125 --> 00:31:49,291
Bend your knees
and lift the heart.

634
00:31:51,041 --> 00:31:53,792
So and traditionally too it's
kind of fun you can take the

635
00:31:53,792 --> 00:31:56,542
fleshy part of your buttocks
aside just kind of feel those

636
00:31:56,542 --> 00:31:58,041
sits bones really
root to the ground

637
00:31:58,041 --> 00:32:00,083
like two little push pins.

638
00:32:00,083 --> 00:32:02,625
And then you have to do
the work you have to

639
00:32:02,625 --> 00:32:04,166
find that lift.

640
00:32:04,166 --> 00:32:05,542
Lifting, lifting, lifting

641
00:32:05,542 --> 00:32:08,208
energetically from
the pelvic floor.

642
00:32:08,208 --> 00:32:10,250
All the way up
through your center line,

643
00:32:10,250 --> 00:32:13,583
all the way up through the crown
and then fingertips can either

644
00:32:13,583 --> 00:32:15,875
come to the earth
or palms to the earth.

645
00:32:15,875 --> 00:32:19,208
This is truly depending on
just the length of your arms,

646
00:32:19,208 --> 00:32:21,583
just anatomy.
So honor your body.

647
00:32:21,583 --> 00:32:24,083
Find a place for your
hands so that you can

648
00:32:24,083 --> 00:32:27,291
lift, lift, lift and
then flex the feet,

649
00:32:27,291 --> 00:32:30,125
toes towards the face,
engaging the legs.

650
00:32:31,375 --> 00:32:32,250
Breathing deep here.

651
00:32:32,250 --> 00:32:35,917
Your heels might even hover
off the earth just a bit here.

652
00:32:35,917 --> 00:32:39,041
You're breathing into your belly
and you're trying to draw your

653
00:32:39,041 --> 00:32:42,333
elbows together shoulder blades
together as you lengthen through

654
00:32:42,333 --> 00:32:43,708
the crown for three,

655
00:32:45,542 --> 00:32:47,834
two, find your breath.

656
00:32:47,834 --> 00:32:49,000
And one.

657
00:32:49,000 --> 00:32:50,583
Beautiful, release.

658
00:32:50,583 --> 00:32:51,625
You're going to
bend the right knee.

659
00:32:51,625 --> 00:32:53,875
Lift that right
leg all the way up.

660
00:32:53,875 --> 00:32:55,667
Give it a nice little snuggle,
a little hug.

661
00:32:55,667 --> 00:32:57,708
You can kiss it if you want.

662
00:32:57,708 --> 00:32:58,583
Or not.

663
00:32:58,583 --> 00:32:59,708
And then here we go,

664
00:32:59,708 --> 00:33:02,625
we're going to inhale,
reach the right arm up first.

665
00:33:02,625 --> 00:33:05,333
Exhale bend the right elbow,
just bring it down.

666
00:33:05,333 --> 00:33:07,500
So shoulder
blades kind of coming up,

667
00:33:07,500 --> 00:33:09,458
around and into socket.

668
00:33:09,458 --> 00:33:12,708
And then I keep the lift
as I turn to my right side.

669
00:33:12,708 --> 00:33:14,708
Great, now hold onto your base.

670
00:33:14,708 --> 00:33:16,041
Hold onto your foundation.

671
00:33:16,041 --> 00:33:17,834
So this left leg is important.

672
00:33:17,834 --> 00:33:18,583
Everything's important.

673
00:33:18,583 --> 00:33:20,458
You're going to work from
the ground up as you hug

674
00:33:20,458 --> 00:33:23,333
your right knee in
with the left elbow.

675
00:33:23,333 --> 00:33:26,625
And then from the base of
the spine begin to turn slowly

676
00:33:26,625 --> 00:33:29,708
traveling all the way
up through the low back.

677
00:33:29,708 --> 00:33:32,125
The lumbar, through the midline.

678
00:33:32,125 --> 00:33:35,500
The thoracic and then all
the way slowly up drawing the

679
00:33:35,500 --> 00:33:37,333
shoulders down as
you lift your heart,

680
00:33:37,333 --> 00:33:40,583
your chest and then in time
you can work with the neck,

681
00:33:40,583 --> 00:33:41,583
the cervical spine.

682
00:33:41,583 --> 00:33:43,875
Breathing deep holding onto that

683
00:33:43,875 --> 00:33:46,708
nice strong foundation
in the left leg.

684
00:33:46,708 --> 00:33:47,875
Breathe into your belly.

685
00:33:47,875 --> 00:33:50,125
Massage your internal organs,
you're doing awesome.

686
00:33:51,250 --> 00:33:52,750
And then slowly release.

687
00:33:54,166 --> 00:33:55,750
Thank you right leg.

688
00:33:55,750 --> 00:33:58,750
Go ahead and extend it out and
we'll bring the left knee in.

689
00:33:58,750 --> 00:33:59,750
Give it a little hug.

690
00:33:59,750 --> 00:34:02,667
You know, obviously I'm being
silly when I say kiss the knee

691
00:34:02,667 --> 00:34:04,291
but when I'm
trying to get you to do,

692
00:34:04,291 --> 00:34:08,083
get us to do, me too,
is connect to the body.

693
00:34:08,083 --> 00:34:11,500
Not just kind of
take the orders, right?

694
00:34:11,500 --> 00:34:13,458
Check off the guidelines.

695
00:34:13,458 --> 00:34:15,583
And when we do these sort of
things we kind of connect our

696
00:34:15,583 --> 00:34:18,208
brain and our heart as well.

697
00:34:19,250 --> 00:34:20,917
So here we go.

698
00:34:20,917 --> 00:34:22,834
(chuckles) Inhale send
the left fingertips up.

699
00:34:22,834 --> 00:34:24,583
Find that length here.

700
00:34:24,583 --> 00:34:27,959
Think head over heart, heart
over pelvis as you slowly bend

701
00:34:27,959 --> 00:34:31,375
the left elbow, squeeze
that left scap all the way in.

702
00:34:32,291 --> 00:34:33,959
Pay attention.

703
00:34:33,959 --> 00:34:35,917
Just notice what's
happening and then

704
00:34:35,917 --> 00:34:38,125
best you can you're
going to find your position of

705
00:34:38,125 --> 00:34:41,208
your left fingertips
without collapsing.

706
00:34:41,208 --> 00:34:43,291
Although this
looks pretty cool. Okay?

707
00:34:43,291 --> 00:34:46,250
So finding that lift and
lengthen through the heart.

708
00:34:48,166 --> 00:34:49,917
Squeezing into the midline here.

709
00:34:51,250 --> 00:34:53,083
Maintaining foundation
in the right leg.

710
00:34:53,083 --> 00:34:54,625
And then we're
going to hook them here.

711
00:34:54,625 --> 00:34:56,500
Hook the right
elbow on the left knee.

712
00:34:57,667 --> 00:35:01,041
And begin at the base of
the spine slowly turning.

713
00:35:01,041 --> 00:35:02,917
Breathing all the while.

714
00:35:03,875 --> 00:35:06,625
Mindfully finding a
lift as you breathe in.

715
00:35:08,041 --> 00:35:10,583
And then continuing to travel

716
00:35:10,583 --> 00:35:12,250
up the spine as you breathe out.

717
00:35:15,041 --> 00:35:17,291
Soften your jaw.
Breathe, breathe, breathe.

718
00:35:17,291 --> 00:35:19,834
You're gonna feel awesome
after this practice. Breathing.

719
00:35:24,542 --> 00:35:25,834
Hold on to your base.

720
00:35:25,834 --> 00:35:27,792
Remember foundation first.

721
00:35:29,083 --> 00:35:31,041
And then notice how
my right hand is soft.

722
00:35:31,041 --> 00:35:34,333
I'm not gripping or
pressing or pushing.

723
00:35:34,333 --> 00:35:39,250
Soft and easy so we're really,
really cultivating the energetic

724
00:35:39,250 --> 00:35:42,125
foundation too that's going to
help us sustain a regular home

725
00:35:42,125 --> 00:35:43,917
practice in a way
that feels awesome.

726
00:35:45,583 --> 00:35:47,166
Alright, take one more breath.

727
00:35:48,792 --> 00:35:52,208
And then slowly melt it back.

728
00:35:52,208 --> 00:35:54,375
Thank your left leg.
Send it out.

729
00:35:55,542 --> 00:35:57,208
Then we're gonna bend the knees.

730
00:35:57,208 --> 00:35:58,875
Bring the feet to the ground.

731
00:35:58,875 --> 00:36:00,792
Hands are gonna come to the
backs of the thighs today.

732
00:36:00,792 --> 00:36:02,166
And when you're
ready we're going

733
00:36:02,166 --> 00:36:04,959
to roll it all the way down.
Nice and slow.

734
00:36:09,667 --> 00:36:12,083
Send your legs out
long if you have the space.

735
00:36:12,083 --> 00:36:14,291
Inhale, reach the
arms all the way up

736
00:36:14,291 --> 00:36:16,375
and overhead big beach ball.

737
00:36:17,750 --> 00:36:21,542
Take a big breath in
and a long breath out

738
00:36:21,542 --> 00:36:23,083
as you relax the feet.

739
00:36:24,667 --> 00:36:26,000
And inhale in.

740
00:36:27,208 --> 00:36:30,792
Exhale, hug both knees
into the chest, nice and slow.

741
00:36:30,792 --> 00:36:32,708
Just one final little hug here.

742
00:36:32,708 --> 00:36:34,917
You can lift
your head up or not.

743
00:36:34,917 --> 00:36:36,375
Just an option.

744
00:36:36,375 --> 00:36:39,708
Breathing all the while,
slow loving breaths.

745
00:36:42,041 --> 00:36:45,917
Close your eyes feel
your yoga mat rising up

746
00:36:45,917 --> 00:36:47,166
to meet your back body here.

747
00:36:47,166 --> 00:36:49,542
If the head's lifted
go ahead and lower it now.

748
00:36:51,291 --> 00:36:53,000
Beautiful.

749
00:36:53,000 --> 00:36:56,000
And then we'll
release the feet to the earth.

750
00:36:56,959 --> 00:37:00,500
Extend one leg, then the other.

751
00:37:02,708 --> 00:37:07,625
And today allowing
everything to relax.

752
00:37:07,625 --> 00:37:10,208
Fingers, toes, breath.

753
00:37:11,250 --> 00:37:15,583
Even faster than you
could have ever imagined.

754
00:37:15,583 --> 00:37:19,083
So this unraveling takes time
but what if you were to just

755
00:37:19,083 --> 00:37:21,959
give yourself
permission here to let go?

756
00:37:21,959 --> 00:37:23,542
To surrender?

757
00:37:23,542 --> 00:37:27,458
And for 30 seconds
practice exquisite stillness.

758
00:37:29,959 --> 00:37:31,959
Take a deep breath in.

759
00:37:34,667 --> 00:37:36,500
And exhale.

760
00:37:47,917 --> 00:37:50,834
Notice where you might
be gripping or holding here.

761
00:37:53,875 --> 00:37:56,375
And see if you can soften.

762
00:38:02,750 --> 00:38:04,291
I love the image of

763
00:38:07,000 --> 00:38:10,458
a parent or
a caregiver holding a baby

764
00:38:11,417 --> 00:38:14,500
and that surrender,
that trust that the baby

765
00:38:15,667 --> 00:38:18,417
participates in to just let go

766
00:38:20,125 --> 00:38:21,291
and be held.

767
00:38:28,125 --> 00:38:31,417
This is an important
part of the foundation

768
00:38:33,000 --> 00:38:35,667
 of yoga to me.

769
00:38:38,291 --> 00:38:40,959
So thank you so
much for participating.

770
00:38:43,250 --> 00:38:46,417
As you're ready, we'll slowly
bring the hands together

771
00:38:46,417 --> 00:38:48,583
and the thumbs
up towards a third eye.

772
00:38:52,208 --> 00:38:54,417
Day two in the books.

773
00:38:57,875 --> 00:38:59,166
You're incredible.

774
00:38:59,792 --> 00:39:02,041
I'll see you tomorrow.
Take a deep breath in.

775
00:39:03,667 --> 00:39:05,125
And a long breath out.

776
00:39:07,333 --> 00:39:10,750
And we close the
practice by saying

777
00:39:12,000 --> 00:39:14,583
Namaste.

778
00:39:14,583 --> 00:39:18,333
(bright music)