1 00:00:00,567 --> 00:00:02,102 - What's up, gorgeous guys and gals? 2 00:00:02,102 --> 00:00:03,971 Welcome to your Yoga Revolution. 3 00:00:03,971 --> 00:00:05,739 It's day 11, 4 00:00:05,739 --> 00:00:08,976 and today's practice is about aligning or realigning 5 00:00:08,976 --> 00:00:10,777 with what matters most. 6 00:00:10,777 --> 00:00:13,480 So hop into something comfy and let's get started. 7 00:00:13,480 --> 00:00:16,315 (light music) 8 00:00:22,422 --> 00:00:26,627 Alright, my friends, let's begin on our backs today. 9 00:00:26,627 --> 00:00:27,461 Hooray. 10 00:00:28,495 --> 00:00:29,563 Come on down. 11 00:00:30,831 --> 00:00:33,923 Feel your back, your spine 12 00:00:33,923 --> 00:00:36,437 supported on the earth. 13 00:00:37,971 --> 00:00:39,339 Go ahead and keep the knees bent, 14 00:00:39,339 --> 00:00:40,774 bring your feet to the ground, 15 00:00:40,774 --> 00:00:43,510 and just take a second to feel 16 00:00:43,510 --> 00:00:46,880 the earth move. (laughs) 17 00:00:46,880 --> 00:00:48,048 I did that yesterday, too. 18 00:00:48,048 --> 00:00:49,716 I must need to listen to that song. 19 00:00:49,716 --> 00:00:52,619 Okay, press your feet into the earth. 20 00:00:52,619 --> 00:00:54,755 I want to take a quick moment to say, 21 00:00:54,755 --> 00:00:57,991 thank you so much for being here 22 00:00:57,991 --> 00:01:00,694 and for sticking with this. 23 00:01:00,694 --> 00:01:05,327 Today is a great practice to align or realign with 24 00:01:06,166 --> 00:01:08,568 why you started this journey. 25 00:01:09,503 --> 00:01:11,939 So, let's take a big inhale, 26 00:01:11,939 --> 00:01:15,175 nice, fresh breath in through the nose. 27 00:01:16,543 --> 00:01:19,079 And as you exhale, just relax your shoulders 28 00:01:19,079 --> 00:01:22,516 and feel your back melt into your yoga mat 29 00:01:22,516 --> 00:01:24,515 or into the ground. 30 00:01:26,086 --> 00:01:27,554 You can rest your hands gently wherever, 31 00:01:27,554 --> 00:01:30,857 just really thoughtful with where you place your hands. 32 00:01:30,857 --> 00:01:32,468 Inhale deeply. 33 00:01:34,494 --> 00:01:36,129 And then, again, just use a big exhale 34 00:01:36,129 --> 00:01:39,132 to let go of the day thus far, relax your shoulders 35 00:01:39,132 --> 00:01:43,266 and feel your spine melting into the earth. 36 00:01:45,706 --> 00:01:47,507 One more time, big breath in, 37 00:01:47,507 --> 00:01:50,844 activating a bigger, fuller breath here. 38 00:01:53,814 --> 00:01:57,651 And relaxing the shoulders as you breathe out. 39 00:01:59,753 --> 00:02:00,787 Awesome. 40 00:02:00,787 --> 00:02:02,456 We're gonna lift the right toes up, 41 00:02:02,456 --> 00:02:03,857 then the left toes up, 42 00:02:03,857 --> 00:02:06,893 and we're actually gonna grab the inner arches of the feet, 43 00:02:06,893 --> 00:02:08,929 so take your thumbs to the inner arches, 44 00:02:08,929 --> 00:02:10,896 the knees will open wide. 45 00:02:10,896 --> 00:02:11,999 If this is tricky for you, 46 00:02:11,999 --> 00:02:13,367 you'll just do one leg at a time. 47 00:02:13,367 --> 00:02:14,868 We're gonna take the thumbs to the arches 48 00:02:14,868 --> 00:02:18,138 and just give yourself a little massage, 49 00:02:18,138 --> 00:02:20,507 but thoughtfully, mindfully so we know we're 50 00:02:20,507 --> 00:02:22,309 not just focusing on the arch of the foot here, 51 00:02:22,309 --> 00:02:25,612 but we're starting to open up through the hips, 52 00:02:25,612 --> 00:02:27,647 keeping the shoulders relaxed. 53 00:02:27,647 --> 00:02:29,483 So if you have to reach here, that's okay, 54 00:02:29,483 --> 00:02:32,419 maybe you do one foot at a time so you can keep 55 00:02:32,419 --> 00:02:36,990 awareness, a little bit of relaxation in the shoulders. 56 00:02:36,990 --> 00:02:39,726 So today is an alignment-based practice, 57 00:02:39,726 --> 00:02:41,495 but it's a metaphor, y'all. 58 00:02:41,495 --> 00:02:44,998 This whole, you know, Yoga Revolution is not 59 00:02:44,998 --> 00:02:48,835 about the poses, it's about using the poses, the tools 60 00:02:48,835 --> 00:02:52,673 of yoga to access, 61 00:02:52,673 --> 00:02:55,008 to tap into something deeper 62 00:02:55,942 --> 00:02:59,846 that we can use, not only within our yoga practice, 63 00:02:59,846 --> 00:03:02,318 but off the mat. 64 00:03:02,318 --> 00:03:03,817 So, a holistic approach. 65 00:03:03,817 --> 00:03:05,852 So we'll focus on alignment today, 66 00:03:05,852 --> 00:03:08,555 only as a means of discovering 67 00:03:08,555 --> 00:03:10,824 kind of where we're at and 68 00:03:10,824 --> 00:03:13,693 hopefully to use this opportunity to align 69 00:03:13,693 --> 00:03:18,464 or realign with why you started this 31 day yoga journey. 70 00:03:19,266 --> 00:03:23,303 So, starting with the feet, little massage, 71 00:03:23,303 --> 00:03:27,207 opening up through the hips, feeling supported by the earth. 72 00:03:27,207 --> 00:03:29,910 Throughout today's practice, I want you to continue the nice 73 00:03:29,910 --> 00:03:33,280 long, deep breaths that we worked on yesterday, 74 00:03:33,280 --> 00:03:37,017 in through the nose and out through the nose. 75 00:03:38,085 --> 00:03:39,853 Then when you're ready, we're gonna 76 00:03:39,853 --> 00:03:43,657 take the hands down to the outer edges of the feet 77 00:03:43,657 --> 00:03:46,860 and, slowly, we're gonna kick the legs up, 78 00:03:46,860 --> 00:03:49,896 elbows will come in, and we come to Happy Baby. 79 00:03:49,896 --> 00:03:52,365 Now, if Happy Baby is a little intense for you 80 00:03:52,365 --> 00:03:54,935 first thing in the practice, maybe it's early morning, 81 00:03:54,935 --> 00:03:57,070 you'll just do one leg at a time. 82 00:03:57,070 --> 00:03:59,720 Okay, a couple breaths here. 83 00:04:02,375 --> 00:04:05,523 Maybe you open the knees out. 84 00:04:05,523 --> 00:04:08,682 Maybe find soft movement with the foot. 85 00:04:12,419 --> 00:04:14,562 And then remember the thoughtfulness, 86 00:04:14,562 --> 00:04:16,255 the mindfulness here, 87 00:04:16,255 --> 00:04:19,259 considering the body as one moving part. 88 00:04:19,259 --> 00:04:20,694 And this is particularly important 89 00:04:20,694 --> 00:04:23,296 when you go to public classes, right? 90 00:04:23,296 --> 00:04:27,770 So your teacher, the instructor is there to guide you. 91 00:04:28,969 --> 00:04:31,071 It's not the end-all be-all, you have to really be present 92 00:04:31,071 --> 00:04:33,540 in your body to get the benefits of this practice, 93 00:04:33,540 --> 00:04:36,109 the holistic approach. 94 00:04:36,109 --> 00:04:37,878 Plus, I think it feels better. 95 00:04:37,878 --> 00:04:40,780 So here we are, you'll find some soft, easy movement. 96 00:04:40,780 --> 00:04:42,482 Hopefully, if you're working one leg at a time, 97 00:04:42,482 --> 00:04:46,453 you've switched to the other leg by now. 98 00:04:46,453 --> 00:04:48,822 And if you're pretty flexible, work on the 99 00:04:48,822 --> 00:04:51,691 opposition of kicking the feet up to the sky 100 00:04:51,691 --> 00:04:54,528 and drawing the shoulders down to the earth. 101 00:04:54,528 --> 00:04:58,665 We'll take one more full, loving breath wherever you are. 102 00:04:59,533 --> 00:05:01,501 And then use an exhale to release. 103 00:05:01,501 --> 00:05:03,537 Bring the hands to the backs of the thighs 104 00:05:03,537 --> 00:05:05,539 and let's rock and roll. 105 00:05:07,140 --> 00:05:10,777 Rocking all the way up and down the spine. 106 00:05:10,777 --> 00:05:14,948 And see if you can move with your breath even here. 107 00:05:17,651 --> 00:05:19,853 And then when you're ready, 108 00:05:19,853 --> 00:05:24,591 really thoughtfully place yourself in tabletop position, 109 00:05:24,591 --> 00:05:28,061 find your alignment, stacking the bones, 110 00:05:28,061 --> 00:05:32,232 really building strong foundation from the ground up. 111 00:05:33,700 --> 00:05:36,269 Lifting up between the shoulder blades. 112 00:05:36,269 --> 00:05:39,606 Engage, find places to lift and lengthen, 113 00:05:39,606 --> 00:05:41,841 places to press and ground. 114 00:05:42,809 --> 00:05:45,378 And then find a soft and easiness with your breath 115 00:05:45,378 --> 00:05:47,480 as you breathe in deeply. 116 00:05:48,748 --> 00:05:52,152 And really empty out through that exhale. 117 00:05:54,554 --> 00:05:58,525 Slow and mindful inhale, drop the belly, open the chest. 118 00:05:58,525 --> 00:06:00,760 Start to warm up through the spine. 119 00:06:00,760 --> 00:06:03,363 Exhale, rounding through, chin to chest, 120 00:06:03,363 --> 00:06:06,600 press in your foundation, press into your feet. 121 00:06:06,600 --> 00:06:08,802 Notice if the toes have come in or gone out here, 122 00:06:08,802 --> 00:06:13,158 keep your alignment, shins parallel. 123 00:06:13,158 --> 00:06:15,160 Inhale, open your heart. 124 00:06:16,109 --> 00:06:18,175 Exhale, round through. 125 00:06:20,146 --> 00:06:23,650 One more time, big inhale, drop the belly. 126 00:06:25,151 --> 00:06:28,818 And big exhale, navel draws up. 127 00:06:30,857 --> 00:06:33,326 Wonderful, curl the toes under. 128 00:06:33,326 --> 00:06:35,149 Make your way to Downward Dog, 129 00:06:35,149 --> 00:06:38,765 strong in your foundation, so press into your palms, 130 00:06:38,765 --> 00:06:40,200 lift the tail up. 131 00:06:41,167 --> 00:06:44,537 Take your dog for a little walk, find what feels good here. 132 00:06:44,537 --> 00:06:47,073 Upper arm bones rotate out. 133 00:06:47,073 --> 00:06:49,009 Inner thighs rotate in. 134 00:06:54,281 --> 00:06:57,183 And then take a big breath in here. 135 00:06:58,251 --> 00:07:00,153 Then a long breath out. 136 00:07:02,856 --> 00:07:06,626 And then slowly walk it up all the way. 137 00:07:06,626 --> 00:07:09,162 Forward Fold at the top of your mat. 138 00:07:09,162 --> 00:07:10,263 Keep breathing here, 139 00:07:10,263 --> 00:07:13,166 nice long, smooth, deep breaths. 140 00:07:13,166 --> 00:07:15,468 Feet hip width apart or flush together, 141 00:07:15,468 --> 00:07:18,638 yogi's choice, just nice, mindful footing. 142 00:07:18,638 --> 00:07:22,208 Bend the knees, take a couple breaths here. 143 00:07:27,247 --> 00:07:30,250 And slowly tuck in the chin into the chest. 144 00:07:30,250 --> 00:07:31,818 Stacking up through the spine, 145 00:07:31,818 --> 00:07:34,888 we'll meet in Mountain Pose, roll up. 146 00:07:40,093 --> 00:07:41,928 Stacking the spine so there's 147 00:07:41,928 --> 00:07:46,099 a really strong mindfulness in the feet as you roll up. 148 00:07:47,133 --> 00:07:49,402 Maybe lift the knee caps, draw energy up 149 00:07:49,402 --> 00:07:53,006 through the midline, then we come into Mountain Pose. 150 00:07:53,006 --> 00:07:55,634 Hands at the heart. 151 00:07:55,642 --> 00:07:58,545 You, again, get to decide where 152 00:07:58,545 --> 00:08:01,614 to place your energy and in what way. 153 00:08:03,316 --> 00:08:06,052 So really embodying the movement. 154 00:08:07,420 --> 00:08:09,089 And this will be good as we grow our practice 155 00:08:09,089 --> 00:08:10,924 in the next few days, but staying present with today, 156 00:08:10,924 --> 00:08:14,060 loop the shoulders, draw energy up from the midline. 157 00:08:14,060 --> 00:08:15,995 Maybe you lift from the arches of the feet, 158 00:08:15,995 --> 00:08:17,767 the inseam of your pants, 159 00:08:17,767 --> 00:08:20,767 lifting up from the pelvic floor. 160 00:08:20,767 --> 00:08:21,968 Then take a deep breath in. 161 00:08:21,968 --> 00:08:24,337 As you exhale, relax the shoulders down, 162 00:08:24,337 --> 00:08:26,906 tag a little weight in the elbows. 163 00:08:26,906 --> 00:08:30,110 Here we go, big inhale to reach the finger tips up high. 164 00:08:30,110 --> 00:08:32,010 Big stretch, really lengthen. 165 00:08:32,010 --> 00:08:33,746 So make the most out of this stretch here. 166 00:08:33,746 --> 00:08:36,249 Lift, lift, lift, lift the crown of the head, 167 00:08:36,249 --> 00:08:38,284 press into your heels, 168 00:08:38,284 --> 00:08:39,818 and then exhale, down we go, 169 00:08:39,818 --> 00:08:41,388 nice and slow through the midline. 170 00:08:41,388 --> 00:08:42,722 So, really slow. 171 00:08:45,558 --> 00:08:46,693 Wonderful. 172 00:08:46,693 --> 00:08:48,027 Bring the finger tips to the earth, 173 00:08:48,027 --> 00:08:49,496 so bend your knees if you need to 174 00:08:49,496 --> 00:08:52,232 and walk the feet together. 175 00:08:52,232 --> 00:08:54,467 And we're gonna step the left foot back first this time, 176 00:08:54,467 --> 00:08:56,636 so stepping the left foot all the way back, 177 00:08:56,636 --> 00:08:58,938 lowering the left knee down, 178 00:08:58,938 --> 00:09:01,474 keeping that front knee over front ankle. 179 00:09:01,474 --> 00:09:02,609 Interlace the finger tips, 180 00:09:02,609 --> 00:09:04,744 bring them to the top of the right thigh, 181 00:09:04,744 --> 00:09:07,313 and then press all the way up 'til your head, 182 00:09:07,313 --> 00:09:10,517 and your heart, and your center, or your pelvis, is stacked. 183 00:09:10,517 --> 00:09:13,653 Gonna feel a nice big stretch in the left quad here. 184 00:09:13,653 --> 00:09:16,790 And then we're gonna keep the left toes curled for now 185 00:09:16,790 --> 00:09:20,994 as we tug the right hip crease back, finding that 186 00:09:20,994 --> 00:09:23,263 connection, that alignment. 187 00:09:24,764 --> 00:09:27,066 Cultivating stability by squeezing 188 00:09:27,066 --> 00:09:29,869 the inner thighs to the midline. 189 00:09:29,869 --> 00:09:34,007 Alright, so we are here, breathing deep. 190 00:09:34,007 --> 00:09:35,775 Lifting up from the pelvic floor as if you were 191 00:09:35,775 --> 00:09:38,244 to lift your left knee cap up and off the ground. 192 00:09:38,244 --> 00:09:41,114 We're lifting from our center. 193 00:09:41,114 --> 00:09:43,283 Front knee is over front ankle here. 194 00:09:43,283 --> 00:09:44,551 Toes are pointing forward. 195 00:09:44,551 --> 00:09:48,154 Now, mindfully, don't look back, so just feel it out. 196 00:09:48,154 --> 00:09:50,123 We're gonna come onto the top of the left foot 197 00:09:50,123 --> 00:09:52,926 and really press firmly and gain more length 198 00:09:52,926 --> 00:09:54,627 as you lengthen the tailbone down. 199 00:09:54,627 --> 00:09:56,696 So here's my tailbone going out. 200 00:09:56,696 --> 00:09:58,331 What's up, world? 201 00:09:58,331 --> 00:09:59,766 And then here's the tailbone connecting 202 00:09:59,766 --> 00:10:02,402 as I press into the back foot, lengthening down. 203 00:10:02,402 --> 00:10:04,604 So I use this as a way 204 00:10:04,604 --> 00:10:07,841 to find length through the spine. 205 00:10:07,841 --> 00:10:11,150 So, a bit of opposition there. 206 00:10:12,245 --> 00:10:14,814 So press that down and lift up. 207 00:10:14,814 --> 00:10:16,683 Beautiful, engaging the glutes, 208 00:10:16,683 --> 00:10:19,786 lifting up so we're engaging and finding support 209 00:10:19,786 --> 00:10:21,154 from within, but we're not creating tension 210 00:10:21,154 --> 00:10:22,622 or tightening muscle. 211 00:10:22,622 --> 00:10:26,292 So, again, working in a more holistic way. 212 00:10:26,292 --> 00:10:27,393 And then when you're ready, inhale, 213 00:10:27,393 --> 00:10:29,662 reach the arms all the way up. 214 00:10:29,662 --> 00:10:31,364 Thumbs back, pinkies forward. 215 00:10:31,364 --> 00:10:33,967 So we're dropping the shoulders down into socket. 216 00:10:33,967 --> 00:10:35,735 Big breath in. 217 00:10:35,735 --> 00:10:37,871 Then you might inch your toe up, front toes a little more, 218 00:10:37,871 --> 00:10:41,674 big breath out, sink a little bit deeper into the pose. 219 00:10:41,674 --> 00:10:43,759 Beautiful. Keep squeezing and lifting, 220 00:10:43,759 --> 00:10:46,179 pressing into the top of that back foot. 221 00:10:46,179 --> 00:10:48,481 Inhale in, maybe look up, 222 00:10:48,481 --> 00:10:51,651 and then exhale thoughtfully, release. 223 00:10:52,852 --> 00:10:54,254 Beautiful. 224 00:10:54,254 --> 00:10:56,422 Plant the palms, curl the back toes under, 225 00:10:56,422 --> 00:10:57,891 lift the back knee. 226 00:10:57,891 --> 00:11:00,493 Inhale, right finger tips reach towards the sky, 227 00:11:00,493 --> 00:11:02,295 squeezing your thighs to the midline, 228 00:11:02,295 --> 00:11:06,032 big twist here, and then exhale to release down. 229 00:11:06,032 --> 00:11:07,000 Gorgeous. 230 00:11:07,000 --> 00:11:09,536 Plant both palms, step the right toes back. 231 00:11:09,536 --> 00:11:12,472 We're here in plank for five, breathe deep. 232 00:11:12,472 --> 00:11:13,306 Four. 233 00:11:13,306 --> 00:11:15,108 Strong and steady. 234 00:11:15,108 --> 00:11:15,942 Three. 235 00:11:16,876 --> 00:11:17,710 Two. 236 00:11:17,710 --> 00:11:19,812 And on the one, we send the hips up high 237 00:11:19,812 --> 00:11:21,981 and back, Downward Facing Dog. 238 00:11:21,981 --> 00:11:23,543 Deep breath in. 239 00:11:24,517 --> 00:11:25,351 Long breath out. 240 00:11:25,351 --> 00:11:26,853 Turn the two big toes in. 241 00:11:26,853 --> 00:11:29,923 Inner thighs rotate towards the back edge of your mat. 242 00:11:29,923 --> 00:11:31,824 Then open up a little bit so that your 243 00:11:31,824 --> 00:11:34,093 index fingers are pointing towards the front edge of the 244 00:11:34,093 --> 00:11:37,263 mat for today, open up the shoulders. 245 00:11:37,263 --> 00:11:38,097 Yes. 246 00:11:39,098 --> 00:11:41,167 Beautiful, then inhale, look forward. 247 00:11:41,167 --> 00:11:45,371 And exhale, make your way to the top of your mat. 248 00:11:45,371 --> 00:11:47,941 Bring the feet together, really together, 249 00:11:47,941 --> 00:11:49,375 and Forward Fold. 250 00:11:52,111 --> 00:11:53,947 Bend the knees, tuck the chin into the chest, 251 00:11:53,947 --> 00:11:55,882 slowly roll it up. 252 00:11:55,882 --> 00:11:57,050 Mountain Pose. 253 00:11:57,917 --> 00:11:58,918 Draw energy up. 254 00:11:58,918 --> 00:12:02,188 Lift, lift, lift up through the center. 255 00:12:05,191 --> 00:12:07,251 And exhale. 256 00:12:08,194 --> 00:12:09,495 We ground, great. 257 00:12:09,495 --> 00:12:10,663 Palms come together. 258 00:12:10,663 --> 00:12:13,433 One more time, deep breath in here. 259 00:12:13,433 --> 00:12:14,767 Long breath out. 260 00:12:15,902 --> 00:12:18,071 Inhale, reach for the sky. 261 00:12:19,205 --> 00:12:21,307 Maximize the stretch here, press into your heels, 262 00:12:21,307 --> 00:12:23,643 lift, lift, lift, and then exhale, 263 00:12:23,643 --> 00:12:24,877 down through the midline. 264 00:12:24,877 --> 00:12:26,512 If feet are not already together, 265 00:12:26,512 --> 00:12:28,114 bring them together here. 266 00:12:28,114 --> 00:12:29,182 Forward Fold. 267 00:12:30,249 --> 00:12:32,285 Bend the knees, finger tips come to the mat. 268 00:12:32,285 --> 00:12:34,120 And this time, we'll step the right toes back 269 00:12:34,120 --> 00:12:35,288 nice and slow. 270 00:12:36,456 --> 00:12:37,557 Then lower the back knee. 271 00:12:37,557 --> 00:12:40,259 Keep the back toes curled under. 272 00:12:40,259 --> 00:12:42,962 Interlace the finger tips, front knee over front ankle, 273 00:12:42,962 --> 00:12:45,598 and we press up, getting head, heart, 274 00:12:45,598 --> 00:12:47,834 and center in alignment. 275 00:12:47,834 --> 00:12:49,602 So, if you're on too much of a tight rope, 276 00:12:49,602 --> 00:12:51,638 you're gonna kind of close yourself off here 277 00:12:51,638 --> 00:12:53,239 in the pelvis. 278 00:12:53,239 --> 00:12:56,843 Open it up, give yourself some space to work. (laughs) 279 00:12:56,843 --> 00:12:59,379 Tug the left hip crease back. 280 00:12:59,379 --> 00:13:01,114 And we're here. 281 00:13:01,114 --> 00:13:03,116 First, finding length through the front body, 282 00:13:03,116 --> 00:13:05,018 grounding through the back body. 283 00:13:05,018 --> 00:13:09,455 Relaxing the shoulders and tapping into the breath. 284 00:13:09,455 --> 00:13:11,524 And when you're ready, without looking back, 285 00:13:11,524 --> 00:13:12,892 so don't look at your right foot, 286 00:13:12,892 --> 00:13:14,494 keep your gaze forward. 287 00:13:14,494 --> 00:13:17,330 Again, like my mentor says, "See feelingly." 288 00:13:17,330 --> 00:13:21,434 Feel it out, see it as you slowly uncurl the right toes. 289 00:13:21,434 --> 00:13:23,169 Press into the top of your right foot 290 00:13:23,169 --> 00:13:26,673 and use that action point to lengthen the tailbone down, 291 00:13:26,673 --> 00:13:30,076 find that lift up through the belly. 292 00:13:30,076 --> 00:13:32,345 It's as if you're wanting to lift your right knee 293 00:13:32,345 --> 00:13:33,913 but you're not going to. 294 00:13:33,913 --> 00:13:36,516 Big stretch through the right quad. 295 00:13:36,516 --> 00:13:38,217 We're lifting, we're squeezing 296 00:13:38,217 --> 00:13:40,753 the inner thighs for stability. 297 00:13:40,753 --> 00:13:41,587 And then here we go, 298 00:13:41,587 --> 00:13:45,525 big breath as you reach the finger tips all the way up. 299 00:13:45,525 --> 00:13:46,993 Stretch and then exhale, 300 00:13:46,993 --> 00:13:49,862 opening, finding space in the shoulders, 301 00:13:49,862 --> 00:13:52,265 thumbs back, pinkies forward. 302 00:13:56,302 --> 00:13:57,770 And then you might walk the front toes out. 303 00:13:57,770 --> 00:14:00,139 Take one more deep breath in. 304 00:14:00,139 --> 00:14:02,175 And then exhale, maybe sink a little deeper. 305 00:14:02,175 --> 00:14:03,876 Front knee over front ankle here. 306 00:14:03,876 --> 00:14:05,978 Press into your back foot firmly. 307 00:14:05,978 --> 00:14:08,047 Squeeze the inner thighs together. 308 00:14:08,047 --> 00:14:09,949 Spread the finger tips. 309 00:14:09,949 --> 00:14:12,351 Maybe on your last breath, you lift the heart. 310 00:14:12,351 --> 00:14:14,721 Take your gaze up and back, 311 00:14:14,721 --> 00:14:17,790 and then exhale, soften, and release. 312 00:14:18,858 --> 00:14:22,061 Curl the back toes under, lift the back knee. 313 00:14:22,061 --> 00:14:23,830 Right hand comes to the ground, 314 00:14:23,830 --> 00:14:26,265 and big inhale as you lift the left finger tips up 315 00:14:26,265 --> 00:14:28,668 towards the sky, pull that left hip crease back. 316 00:14:28,668 --> 00:14:32,605 Full body experience here as you inhale and smile, 317 00:14:32,605 --> 00:14:35,541 and then exhale, all the way back down. 318 00:14:35,541 --> 00:14:36,375 Awesome work. 319 00:14:36,375 --> 00:14:38,544 Plant the palms, step the left toes back. 320 00:14:38,544 --> 00:14:39,479 Plank Pose. 321 00:14:41,647 --> 00:14:44,050 So, one strong line here. 322 00:14:44,050 --> 00:14:47,120 Crown of the head reaching towards the front. 323 00:14:47,120 --> 00:14:49,922 Heels and tail reaching towards the back. 324 00:14:49,922 --> 00:14:53,493 Hips are not up or lowered, but right in the middle here. 325 00:14:53,493 --> 00:14:55,762 We're here for five more. 326 00:14:55,762 --> 00:14:57,797 Three, breathe. 327 00:14:57,797 --> 00:14:58,631 Two. 328 00:14:59,599 --> 00:15:01,234 And one, Downward Facing Dog. 329 00:15:01,234 --> 00:15:02,301 Awesome work. 330 00:15:02,301 --> 00:15:04,070 Take a big inhale in, 331 00:15:05,271 --> 00:15:07,106 and a long exhale out. 332 00:15:10,076 --> 00:15:10,910 Wonderful. 333 00:15:10,910 --> 00:15:14,213 Walk your feet right to the middle of your mat. 334 00:15:14,213 --> 00:15:18,117 Finger tips meet your toes, Forward Fold. 335 00:15:18,117 --> 00:15:19,852 And bring the feet together, arch to arch, 336 00:15:19,852 --> 00:15:21,721 nice and mindful. 337 00:15:21,721 --> 00:15:24,624 Bend the knees and slowly roll it up. 338 00:15:24,624 --> 00:15:25,525 Take your time. 339 00:15:25,525 --> 00:15:29,662 Feel your feet out, grounding into all four corners. 340 00:15:33,299 --> 00:15:36,469 And we'll roll up to Mountain. 341 00:15:36,469 --> 00:15:41,233 So, working on a balancing posture here, thoughtfully, 342 00:15:42,008 --> 00:15:43,676 and then paying attention to this alignment. 343 00:15:43,676 --> 00:15:45,378 So, a lot of times we get stuck on alignment 344 00:15:45,378 --> 00:15:47,480 as like this is the way to do things. 345 00:15:47,480 --> 00:15:51,951 But, really, it's about aligning with your body, 346 00:15:51,951 --> 00:15:53,920 aligning with your biomechanics, right? 347 00:15:53,920 --> 00:15:56,155 Which is a little bit different for everyone. 348 00:15:56,155 --> 00:15:59,025 So we take the yogasana as a guide, 349 00:15:59,025 --> 00:16:00,860 and then we work within that. 350 00:16:00,860 --> 00:16:03,830 So bring your awareness, shift your weight to your left foot 351 00:16:03,830 --> 00:16:07,333 and slowly pull your right leg up. 352 00:16:07,333 --> 00:16:09,769 Now, before you clasp it, see if you can just work 353 00:16:09,769 --> 00:16:11,737 to lift the right leg, and if you're new to the practice, 354 00:16:11,737 --> 00:16:15,107 we're gonna take our time building strength there. 355 00:16:15,107 --> 00:16:17,276 If it's tough, no worries. 356 00:16:19,078 --> 00:16:22,081 So, it took me a long time to be able to, you know, 357 00:16:22,081 --> 00:16:25,017 to even lift my knee with ease. 358 00:16:25,017 --> 00:16:26,319 So play here for a couple minutes, 359 00:16:26,319 --> 00:16:28,020 just noticing where you're at. 360 00:16:28,020 --> 00:16:32,024 And then, when you're ready, we'll catch it 361 00:16:32,024 --> 00:16:35,394 and squeeze and lift from the midline. 362 00:16:35,394 --> 00:16:37,163 So we're lifting up from the pelvic floor, 363 00:16:37,163 --> 00:16:40,333 we're pressing into the standing foot. 364 00:16:41,534 --> 00:16:42,368 Fabulous. 365 00:16:42,368 --> 00:16:44,270 And then just taking a couple moments here to notice, 366 00:16:44,270 --> 00:16:46,505 are you gripping in the toes? 367 00:16:46,505 --> 00:16:47,773 Can you release the toes? 368 00:16:47,773 --> 00:16:50,276 Can you press into all four corners of the feet? 369 00:16:50,276 --> 00:16:53,846 If you fall, no worries, we just come back. 370 00:16:58,251 --> 00:17:01,320 And so, yesterday, we talked about hugging the lower ribs in 371 00:17:01,320 --> 00:17:03,556 and engaging the upper abs. 372 00:17:04,589 --> 00:17:07,993 So find that thoughtfulness of finding support from within, 373 00:17:07,993 --> 00:17:10,829 but then see if you can align, lengthen the tailbone down, 374 00:17:10,829 --> 00:17:13,266 align the spine, lengthen the crown of the head. 375 00:17:13,266 --> 00:17:15,902 So really make the neck long. 376 00:17:15,902 --> 00:17:19,105 And so we do all these things to find balance, 377 00:17:19,105 --> 00:17:22,708 not just because, ah, that's yoga. 378 00:17:22,708 --> 00:17:26,579 There's the purpose here to kind of unite you 379 00:17:26,579 --> 00:17:30,069 with your awesome, true self 380 00:17:30,069 --> 00:17:33,119 that comes out when we feel balanced. 381 00:17:34,520 --> 00:17:37,857 So we're here for a couple more breaths. 382 00:17:39,592 --> 00:17:41,928 Also building strength in our standing legs 383 00:17:41,928 --> 00:17:43,863 is really great for that left foot. 384 00:17:43,863 --> 00:17:46,532 So if you have issues with your feet, 385 00:17:46,532 --> 00:17:48,501 we often think we can't do balancing poses, 386 00:17:48,501 --> 00:17:50,436 but they're actually really great for you, 387 00:17:50,436 --> 00:17:53,072 really great for flat feet. 388 00:17:53,072 --> 00:17:56,108 And then we'll release. (laughs) 389 00:17:56,108 --> 00:17:57,476 And shake it off if you need to, 390 00:17:57,476 --> 00:17:59,345 and then we'll move to the other side. 391 00:17:59,345 --> 00:18:01,881 So, spreading awareness now through the whole right foot, 392 00:18:01,881 --> 00:18:03,282 all four corners. 393 00:18:04,250 --> 00:18:08,821 Squeezing in, lifting up through that center channel. 394 00:18:08,821 --> 00:18:11,290 And then, again, see if you can start to lift up 395 00:18:11,290 --> 00:18:13,259 through that leg. 396 00:18:13,259 --> 00:18:16,028 And I just want to say, again, if it's tough, 397 00:18:16,028 --> 00:18:19,265 way to be human, way to be here now, and, 398 00:18:19,265 --> 00:18:21,818 in a couple weeks, or this time next year, 399 00:18:21,818 --> 00:18:24,070 or this time next month, you might just lift that leg 400 00:18:24,070 --> 00:18:26,864 no problem. So just stay present. 401 00:18:26,864 --> 00:18:30,042 Honor and accept where you are today. 402 00:18:31,610 --> 00:18:34,880 Eventually, we will catch that left knee and play here, 403 00:18:34,880 --> 00:18:38,951 squeezing into the midline, finding balance 404 00:18:38,951 --> 00:18:43,122 between the two opposing forces of pressing and lifting, 405 00:18:43,956 --> 00:18:45,558 stability and ease. 406 00:18:47,693 --> 00:18:50,796 Relax your shoulders, keep breathing. 407 00:18:53,199 --> 00:18:54,634 And like we just did in the lunges, 408 00:18:54,634 --> 00:18:57,803 lengthen the tailbone down, engage by 409 00:18:57,803 --> 00:18:59,972 hugging the lower ribs in. 410 00:19:07,413 --> 00:19:09,415 This is why I say, no yoga robots, right? 411 00:19:09,415 --> 00:19:11,884 Is we have an opportunity to really be present 412 00:19:11,884 --> 00:19:16,022 and thoughtful as we align with what our practice is, 413 00:19:16,022 --> 00:19:17,189 and it's very individual. 414 00:19:17,189 --> 00:19:21,127 So you use the tools, you definitely do your homework, 415 00:19:21,127 --> 00:19:24,964 gain the knowledge, and then make it your own. 416 00:19:26,399 --> 00:19:28,200 Alright, one more breath here, you got this. 417 00:19:28,200 --> 00:19:30,669 See if you can reach the crown of your head 418 00:19:30,669 --> 00:19:31,737 a little bit higher. 419 00:19:31,737 --> 00:19:33,339 Grow longer in the neck. 420 00:19:33,339 --> 00:19:35,975 Press away from your standing leg. 421 00:19:35,975 --> 00:19:37,610 Yes, you got it. 422 00:19:37,610 --> 00:19:38,544 And then release. 423 00:19:38,544 --> 00:19:40,546 Beautiful, shake it off. 424 00:19:41,781 --> 00:19:44,083 Now let's do a little hip circles. 425 00:19:44,083 --> 00:19:44,917 One way. 426 00:19:48,020 --> 00:19:51,691 Creaky old floor, you're here at this house. 427 00:19:53,092 --> 00:19:56,295 Oh my god, this is perfect for align day. 428 00:19:56,295 --> 00:19:58,898 This is like in alignment. 429 00:19:58,898 --> 00:20:00,499 If you don't know what I'm talking about, 430 00:20:00,499 --> 00:20:02,468 we'll have to talk about it in the comments down below 431 00:20:02,468 --> 00:20:05,171 because I don't want to waste time now, but 432 00:20:05,171 --> 00:20:07,306 things are aligning. 433 00:20:07,306 --> 00:20:10,776 Okay, I'm gonna regret that. (laughs) 434 00:20:10,776 --> 00:20:13,279 Okay, bring the feet together. 435 00:20:13,279 --> 00:20:14,580 Here we go. 436 00:20:14,580 --> 00:20:16,348 Lifting, sternum up. 437 00:20:16,348 --> 00:20:17,583 So bring your hands to your heart so you can 438 00:20:17,583 --> 00:20:18,651 lift the sternum up to your thumbs 439 00:20:18,651 --> 00:20:19,985 just as a little reminder, I love that, 440 00:20:19,985 --> 00:20:23,055 and then shift your weight to your left foot again. 441 00:20:23,055 --> 00:20:25,224 And then we'll catch the right knee. 442 00:20:25,224 --> 00:20:27,293 So not as holding on for dear life, 443 00:20:27,293 --> 00:20:29,095 but we're gonna work, actually, mindfully, 444 00:20:29,095 --> 00:20:32,364 really present with what's going on. 445 00:20:32,364 --> 00:20:33,332 This is a great practice. 446 00:20:33,332 --> 00:20:34,767 We're dealing with emotions, too, it's like 447 00:20:34,767 --> 00:20:38,415 we don't shy away, we take on what is, 448 00:20:39,305 --> 00:20:41,674 and then we catch it. 449 00:20:41,674 --> 00:20:43,809 Alright, we can stay working here. 450 00:20:43,809 --> 00:20:45,778 You can work on straightening the leg. 451 00:20:45,778 --> 00:20:48,314 Excuse me, straightening the arms 452 00:20:48,314 --> 00:20:49,648 is what they're called, sorry. 453 00:20:49,648 --> 00:20:52,551 Or we'll squeeze and lift. 454 00:20:52,551 --> 00:20:56,789 We're gonna reach to the inside, you can grab your ankle. 455 00:20:56,789 --> 00:20:57,890 Left finger tips are gonna go 456 00:20:57,890 --> 00:20:59,759 all the way out to counterbalance, 457 00:20:59,759 --> 00:21:01,026 and we begin to open up, 458 00:21:01,026 --> 00:21:03,596 just like we did on our backs earlier in Happy Baby. 459 00:21:03,596 --> 00:21:06,065 Another option is to take the index finger, 460 00:21:06,065 --> 00:21:08,400 the middle finger, and the thumb to that big toe, 461 00:21:08,400 --> 00:21:11,103 wrap it around, loop the shoulders, keep your lift, 462 00:21:11,103 --> 00:21:13,672 and open up to the side. 463 00:21:13,672 --> 00:21:16,882 So use your left hand as if it were in Warrior Two 464 00:21:16,882 --> 00:21:21,580 to pull the pinky back, relax the shoulders down. 465 00:21:21,580 --> 00:21:23,816 So we're opening up through the right hip. 466 00:21:23,816 --> 00:21:27,263 We're working to find a balance within, 467 00:21:27,263 --> 00:21:30,322 lifting in places where we need support, 468 00:21:30,322 --> 00:21:33,659 that inner lift, and grounding in places 469 00:21:33,659 --> 00:21:36,274 where we need support, 470 00:21:36,996 --> 00:21:39,231 finding that opposition. 471 00:21:39,231 --> 00:21:42,635 So, the reason I say it that way is it's individual. 472 00:21:42,635 --> 00:21:44,003 So you can lift it from the pelvic floor, 473 00:21:44,003 --> 00:21:45,137 draw the navel in, 474 00:21:45,137 --> 00:21:47,640 find long neck, crown. 475 00:21:47,640 --> 00:21:49,208 But your body knows. 476 00:21:49,208 --> 00:21:52,044 Align with what your body is telling you here. 477 00:21:52,044 --> 00:21:53,946 And if you've fallen five times now, great, 478 00:21:53,946 --> 00:21:56,048 awesome, that's part of the practice. 479 00:21:56,048 --> 00:21:57,349 If you like, last but not least, 480 00:21:57,349 --> 00:21:58,517 if you're not already there, you can begin 481 00:21:58,517 --> 00:22:00,819 to extend the leg, working towards 482 00:22:00,819 --> 00:22:02,955 straightening the leg in time, 483 00:22:02,955 --> 00:22:04,790 really pressing the left inner thigh 484 00:22:04,790 --> 00:22:06,458 in towards the center line 485 00:22:06,458 --> 00:22:08,627 as you draw the right shoulder down and lift up 486 00:22:08,627 --> 00:22:09,461 through the midline. 487 00:22:09,461 --> 00:22:10,963 Take one more breath wherever you are. 488 00:22:10,963 --> 00:22:12,298 This could just be, 489 00:22:12,298 --> 00:22:15,501 you know, another day, another dollar. 490 00:22:15,501 --> 00:22:17,937 I mean, the extended leg could just be something 491 00:22:17,937 --> 00:22:19,638 far off in the future. 492 00:22:19,638 --> 00:22:21,707 Wherever you are, take one more breath 493 00:22:21,707 --> 00:22:25,144 and then let's all release and shake it off. 494 00:22:25,144 --> 00:22:27,880 Sorry, it's hard to talk and do that, 495 00:22:27,880 --> 00:22:29,567 and stay mindful. 496 00:22:30,849 --> 00:22:33,018 So, that may never happen, that may be 497 00:22:33,018 --> 00:22:34,587 tomorrow, that may be 498 00:22:34,587 --> 00:22:36,222 next week, it may be seven years from now. 499 00:22:36,222 --> 00:22:38,090 Just work on the sensations, 500 00:22:38,090 --> 00:22:42,261 aligning with who you are and where you are today. 501 00:22:43,495 --> 00:22:44,730 That's the way to be. 502 00:22:44,730 --> 00:22:46,999 And if we can do this here together, 503 00:22:46,999 --> 00:22:48,767 then we're more likely to do it off the mat 504 00:22:48,767 --> 00:22:50,536 and kind of motivate one another to do that, 505 00:22:50,536 --> 00:22:54,273 because Lord knows I'm not always in alignment. 506 00:22:54,273 --> 00:22:56,742 Okay, let's bring the sternum to the thumbs, 507 00:22:56,742 --> 00:22:59,979 and inhale, lift the left knee up high. 508 00:23:01,680 --> 00:23:03,949 Reconnect with your breath. 509 00:23:05,317 --> 00:23:07,820 And, again, you can work here, working on balance. 510 00:23:07,820 --> 00:23:10,289 You can even use a hand on a chair 511 00:23:10,289 --> 00:23:11,624 if you're getting frustrated, 512 00:23:11,624 --> 00:23:14,793 or a hand on a wall, or on your buddy. 513 00:23:17,596 --> 00:23:18,931 Working here. 514 00:23:18,931 --> 00:23:21,333 So, a great way to play with the opposition is 515 00:23:21,333 --> 00:23:23,135 straightening the arms so that you can find places 516 00:23:23,135 --> 00:23:24,603 to lift and lengthen. 517 00:23:24,603 --> 00:23:26,138 tailbone's gonna want to come out here, 518 00:23:26,138 --> 00:23:27,773 the same goes for tree poses. 519 00:23:27,773 --> 00:23:31,176 We're gonna lengthen it down and lift up. 520 00:23:33,178 --> 00:23:36,315 To continue a little bit of play, 521 00:23:36,315 --> 00:23:40,753 you might reach to the inner side of your leg 522 00:23:40,753 --> 00:23:42,888 and grab the ankle, the inseam here. 523 00:23:42,888 --> 00:23:46,492 Opening up, send the right finger tips out. 524 00:23:47,426 --> 00:23:49,161 Pull the right pinky. 525 00:23:50,129 --> 00:23:53,399 So, focus on the sensation over the shape. 526 00:23:53,399 --> 00:23:57,770 Don't rush to the shape, you miss all the good stuff. 527 00:23:57,770 --> 00:23:59,412 Playing here. 528 00:24:00,839 --> 00:24:04,777 Notice if you're gripping onto your right toes. 529 00:24:04,777 --> 00:24:07,980 And then maybe you take the fingers to the big toe, 530 00:24:07,980 --> 00:24:09,982 but also honor that each side is different. 531 00:24:09,982 --> 00:24:11,450 So maybe if you did that on one side, 532 00:24:11,450 --> 00:24:13,218 you don't do it on this side. 533 00:24:13,218 --> 00:24:14,887 But you work slowly. 534 00:24:17,523 --> 00:24:20,592 To get there, and maybe you extend the leg, 535 00:24:20,592 --> 00:24:21,727 or maybe not. 536 00:24:21,727 --> 00:24:24,263 Opening the hips, lengthening the tailbone down. 537 00:24:24,263 --> 00:24:28,167 Lift your heart, lengthen through the crown. 538 00:24:28,167 --> 00:24:29,835 Breathing deep here. 539 00:24:31,203 --> 00:24:34,640 Finding that lift through the front body. 540 00:24:34,640 --> 00:24:35,841 And that grounding through the back body. 541 00:24:35,841 --> 00:24:37,276 So, if your heart collapses, 542 00:24:37,276 --> 00:24:41,180 maybe you don't extend the leg today. 543 00:24:41,180 --> 00:24:44,683 So, working one full body experience here. 544 00:24:46,318 --> 00:24:48,420 Wherever you are, take one more breath, you got this. 545 00:24:48,420 --> 00:24:49,288 Big breath in. 546 00:24:49,288 --> 00:24:52,558 We're also toning the right glute, yes! 547 00:24:52,558 --> 00:24:56,729 And then exhale, slowly release, and shake it off. 548 00:25:00,699 --> 00:25:01,967 Fabulous work. 549 00:25:01,967 --> 00:25:04,403 Inhale, reach for the sky. 550 00:25:04,403 --> 00:25:07,639 Full body stretch, give it all you got. 551 00:25:07,639 --> 00:25:09,375 Exhale, Forward Fold. 552 00:25:11,744 --> 00:25:13,946 Go ahead and turn to the side. 553 00:25:13,946 --> 00:25:15,714 We're gonna inhale, halfway lift. 554 00:25:15,714 --> 00:25:18,183 If you're in the center of your mat, it's great. 555 00:25:18,183 --> 00:25:20,285 And then exhale, release. 556 00:25:22,121 --> 00:25:24,623 And then bend the knees even more. 557 00:25:24,623 --> 00:25:26,091 We'll bring the finger tips to the mat. 558 00:25:26,091 --> 00:25:29,261 We're just gonna slowly take the feet wide. 559 00:25:29,261 --> 00:25:34,133 Finger tips on the earth, toes spilling off your mat. 560 00:25:34,133 --> 00:25:37,002 Then keep the knees tracking over the toes. 561 00:25:37,002 --> 00:25:39,038 Press in all four corners of the feet evenly 562 00:25:39,038 --> 00:25:42,508 as you slowly drop your bum, drop your center. 563 00:25:42,508 --> 00:25:45,944 And inhale, open the chest, look forward. 564 00:25:46,945 --> 00:25:48,614 Stay here, finger tips on the mat, 565 00:25:48,614 --> 00:25:49,782 or bring the palms together. 566 00:25:49,782 --> 00:25:52,184 Now the trick today is we're not sinking all the way 567 00:25:52,184 --> 00:25:55,087 down into the pose, but we're building a little strength 568 00:25:55,087 --> 00:25:56,989 by pressing into all four corners of the feet 569 00:25:56,989 --> 00:25:59,391 and hovering here for five. 570 00:25:59,391 --> 00:26:04,080 Toning the legs, the glutes, your core. 571 00:26:04,080 --> 00:26:05,497 Four. 572 00:26:05,497 --> 00:26:07,566 Slow count today. 573 00:26:07,566 --> 00:26:08,834 Three, open the chest. 574 00:26:08,834 --> 00:26:11,570 Be thoughtful with the way you bring your palms together. 575 00:26:11,570 --> 00:26:12,404 Two. 576 00:26:13,772 --> 00:26:14,673 And one, release. 577 00:26:14,673 --> 00:26:17,209 Finger tips come back nice and slow. 578 00:26:17,209 --> 00:26:19,285 Keep a mindfulness in the knees, 579 00:26:19,285 --> 00:26:21,413 so active in the feet, 580 00:26:21,413 --> 00:26:25,150 and we'll slowly come all the way down to our backs. 581 00:26:25,150 --> 00:26:25,984 Awesome work. 582 00:26:25,984 --> 00:26:29,655 When you get there, windshield wiper the legs. 583 00:26:29,655 --> 00:26:33,926 Feel your spine, your back, again, supported by the earth. 584 00:26:33,926 --> 00:26:38,096 We'll just rock the knees to one side and then the other. 585 00:26:38,096 --> 00:26:41,900 Hands can rest gently on the ribs or the belly. 586 00:26:41,900 --> 00:26:43,635 Relax your shoulders. 587 00:26:46,638 --> 00:26:47,739 Life is good. 588 00:26:50,909 --> 00:26:54,913 And then we'll take just a quiet moment here to, 589 00:26:56,181 --> 00:26:59,516 again, align with something 590 00:27:00,853 --> 00:27:03,689 that serves you in the present moment. 591 00:27:03,689 --> 00:27:07,326 So you might consider why you started this journey, 592 00:27:07,326 --> 00:27:11,430 or maybe you just take a moment to align with your breath, 593 00:27:11,430 --> 00:27:12,764 align with love. 594 00:27:16,034 --> 00:27:18,103 Really relishing in the last few moments 595 00:27:18,103 --> 00:27:21,874 of this time for yourself, it's so important. 596 00:27:23,909 --> 00:27:25,911 We'll bring the feet all the way back in 597 00:27:25,911 --> 00:27:29,815 when you're ready and extend the legs out long. 598 00:27:31,049 --> 00:27:34,453 Take the arms out at your sides, palms face up or down, 599 00:27:34,453 --> 00:27:36,455 yogi's choice. 600 00:27:36,455 --> 00:27:39,892 Then take the deepest breath in. 601 00:27:39,892 --> 00:27:42,227 Align with something that feels good here. 602 00:27:42,227 --> 00:27:44,062 Take a deep breath in, 603 00:27:46,031 --> 00:27:48,934 and then exhale, let everything go. 604 00:27:50,769 --> 00:27:52,104 Close your eyes. 605 00:27:53,071 --> 00:27:55,274 Take a moment to rest. 606 00:27:55,274 --> 00:27:56,917 Shavasana. 607 00:28:03,048 --> 00:28:06,618 If time allows, you can pause the video 608 00:28:06,618 --> 00:28:09,688 and return here for a couple minutes. 609 00:28:14,059 --> 00:28:18,597 Thank you so much for sharing your practice with me 610 00:28:18,597 --> 00:28:22,000 and with the rest of this amazing community. 611 00:28:22,000 --> 00:28:24,236 I'll see you tomorrow, it's a great one. 612 00:28:24,236 --> 00:28:25,938 Nice work today. 613 00:28:25,938 --> 00:28:26,772 Namaste. 614 00:28:31,143 --> 00:28:33,812 Aligning with what matters most. 615 00:28:35,380 --> 00:28:36,582 So good. 616 00:28:36,582 --> 00:28:39,418 (light music)