1 00:00:00,400 --> 00:00:01,234 - What's up, everyone. 2 00:00:01,234 --> 00:00:02,803 Welcome to your Yoga Revolution. 3 00:00:02,803 --> 00:00:05,806 It's day three and today's practice is really important 4 00:00:05,806 --> 00:00:08,175 because it's about really honoring this time 5 00:00:08,175 --> 00:00:10,277 and space that you create for yourself each time 6 00:00:10,277 --> 00:00:11,745 you show up on the yoga mat. 7 00:00:11,745 --> 00:00:14,381 So we wanna feel good and look good, 8 00:00:14,381 --> 00:00:16,033 but we also want to make sure we're tending 9 00:00:16,033 --> 00:00:18,118 to that inner space too by honoring 10 00:00:18,118 --> 00:00:21,622 exactly who we are each time we show up on the mat. 11 00:00:21,622 --> 00:00:23,590 So, hop onto something comfy and let's get started. 12 00:00:23,590 --> 00:00:26,426 (light music) 13 00:00:32,766 --> 00:00:33,600 All right, my friends. 14 00:00:33,600 --> 00:00:38,472 Let's begin in a nice comfortable seat of your choice. 15 00:00:38,472 --> 00:00:41,041 Sit up nice and tall. 16 00:00:41,041 --> 00:00:45,746 And as you take a moment to get settled in today, 17 00:00:45,746 --> 00:00:48,582 consider the focus of our practice 18 00:00:49,883 --> 00:00:51,385 which is to honor. 19 00:00:53,287 --> 00:00:56,255 Honor exactly who you are 20 00:00:56,256 --> 00:00:58,838 and where you're at 21 00:00:58,838 --> 00:01:00,195 today. 22 00:01:02,062 --> 00:01:05,666 So we spent day one and day two kind of easing in 23 00:01:05,666 --> 00:01:08,168 and setting ourself up for greatness. 24 00:01:08,168 --> 00:01:11,438 Moving from a place of honesty, a place of connect 25 00:01:11,438 --> 00:01:13,686 and with ease. 26 00:01:13,686 --> 00:01:18,145 And today we put our foot down, our hand down, 27 00:01:18,145 --> 00:01:20,714 fists up whatever it... 28 00:01:20,714 --> 00:01:22,482 Whatever it feels like for you today, 29 00:01:22,482 --> 00:01:24,051 whatever it feels like, 30 00:01:24,051 --> 00:01:28,221 whatever it is (laughing). 31 00:01:28,221 --> 00:01:30,837 We say you know what? 32 00:01:30,837 --> 00:01:32,392 I'm gonna show up to my mat 33 00:01:32,392 --> 00:01:35,395 and honor who I am and where I'm at. 34 00:01:37,030 --> 00:01:39,266 The reason why this practice is important 35 00:01:39,266 --> 00:01:41,835 is as you keep showing up on your yoga mat 36 00:01:41,835 --> 00:01:44,371 just as you keep waking up each morning, 37 00:01:44,371 --> 00:01:48,008 it's important to realize and to embrace 38 00:01:48,008 --> 00:01:49,843 that it's going to be different every time 39 00:01:49,843 --> 00:01:52,346 because we are constantly changing. 40 00:01:52,346 --> 00:01:54,247 We are constantly 41 00:01:54,247 --> 00:01:56,416 ever changing beings so... 42 00:01:57,451 --> 00:01:59,953 Make a commitment here and now 43 00:02:02,089 --> 00:02:05,425 to always honor exactly where you're at. 44 00:02:06,526 --> 00:02:08,662 You have to honor the fact that some days 45 00:02:08,662 --> 00:02:10,931 you will feel stronger 46 00:02:10,931 --> 00:02:14,067 and some days you will have better balance 47 00:02:14,067 --> 00:02:16,403 and some days not. 48 00:02:16,403 --> 00:02:18,905 So, today we commit to the practice of honoring 49 00:02:18,905 --> 00:02:21,742 who we are and where we are 50 00:02:21,742 --> 00:02:24,211 each time we hit the yoga mat. 51 00:02:25,812 --> 00:02:27,647 Take a deep breath in. 52 00:02:29,383 --> 00:02:34,287 Use your exhale to relax your shoulders, settle in. 53 00:02:34,287 --> 00:02:36,189 Another deep breath in. 54 00:02:38,492 --> 00:02:41,728 Exhale. (breathing) 55 00:02:41,728 --> 00:02:42,596 Beautiful. 56 00:02:42,596 --> 00:02:44,231 So, we're gonna take the left heel in 57 00:02:44,231 --> 00:02:45,799 and the right heel out. 58 00:02:45,799 --> 00:02:47,968 So, uncross the legs or if you're in another 59 00:02:47,968 --> 00:02:49,136 seated position, 60 00:02:49,136 --> 00:02:51,038 come to Sadasana. 61 00:02:51,038 --> 00:02:53,334 We draw the left heel in towards the center line 62 00:02:53,334 --> 00:02:56,243 and then the right foot comes in. 63 00:02:56,243 --> 00:02:58,412 And right away honoring where we're at today 64 00:02:58,412 --> 00:03:02,249 take a second to use your breath to find length 65 00:03:02,249 --> 00:03:04,418 and then exhale, a great way to start today's 66 00:03:04,418 --> 00:03:06,887 honor practice by checking in with the hips. 67 00:03:06,887 --> 00:03:10,157 As you breathe out, walk the finger tips forward. 68 00:03:10,157 --> 00:03:12,492 Just feel it out, feel it out what's going on 69 00:03:12,492 --> 00:03:13,760 in that right hip space. 70 00:03:13,760 --> 00:03:16,430 You might find soft easy movement here 71 00:03:16,430 --> 00:03:19,099 or you might find stillness allowing the head 72 00:03:19,099 --> 00:03:19,933 to bow. 73 00:03:21,568 --> 00:03:24,838 Then using the power of your big 74 00:03:24,838 --> 00:03:26,792 inhalation 75 00:03:26,792 --> 00:03:29,810 to move you and the power of your long exhalation 76 00:03:29,810 --> 00:03:31,645 to move you. 77 00:03:31,645 --> 00:03:32,579 Whatever feels good today. 78 00:03:32,579 --> 00:03:34,214 Soft easy movement. 79 00:03:34,214 --> 00:03:36,116 Maybe swaying side to side 80 00:03:36,116 --> 00:03:38,285 or stillness allowing the breath 81 00:03:38,285 --> 00:03:39,786 to be the power in the movement. 82 00:03:39,786 --> 00:03:42,122 (breathing) 83 00:03:47,260 --> 00:03:50,163 Send lots of love and awareness to that right hip. 84 00:03:50,163 --> 00:03:52,599 Inhale (breathing). 85 00:03:52,599 --> 00:03:56,169 Then exhale, walk the hands all the way up 86 00:03:56,169 --> 00:03:57,604 and switch. 87 00:03:57,604 --> 00:03:59,106 Right heel comes in, 88 00:03:59,106 --> 00:04:01,451 left leg snuggles up. 89 00:04:02,509 --> 00:04:05,078 Inhale in to find length (breathing). 90 00:04:05,078 --> 00:04:07,814 And then exhale to crawl forward. 91 00:04:09,449 --> 00:04:12,819 I honor exactly who I am and where I'm at today. 92 00:04:12,819 --> 00:04:15,155 (breathing) 93 00:04:17,324 --> 00:04:19,259 Again find soft easy movements 94 00:04:19,259 --> 00:04:21,461 swaying side to side. 95 00:04:21,461 --> 00:04:23,864 Maybe you relax the weight of the head all the way over. 96 00:04:23,864 --> 00:04:26,900 Everyone, try to keep awareness of your sits bones 97 00:04:26,900 --> 00:04:29,803 coming up off the ground and really reach 98 00:04:29,803 --> 00:04:32,205 them down towards the core earth, 99 00:04:32,205 --> 00:04:34,107 send your hips back. 100 00:04:35,509 --> 00:04:37,844 (breathing) 101 00:04:44,084 --> 00:04:45,663 Then inhale 102 00:04:46,453 --> 00:04:48,688 and use your exhale to walk your hands 103 00:04:48,688 --> 00:04:50,891 all the way back up. 104 00:04:50,891 --> 00:04:51,792 Fabulous. 105 00:04:51,792 --> 00:04:53,433 We'll slowly bring the hands around to the 106 00:04:53,433 --> 00:04:57,330 outer edges of the legs and come to a boat variation. 107 00:04:57,330 --> 00:05:00,000 Just lighting up a little fire in our belly. 108 00:05:00,000 --> 00:05:01,768 You can hold onto the backs of the thighs here 109 00:05:01,768 --> 00:05:05,272 or lift the chest, open the palms forward. (breathing) 110 00:05:05,272 --> 00:05:07,007 Soft and easy through the ankles, 111 00:05:07,007 --> 00:05:10,644 breathing deep here (breathing). 112 00:05:10,644 --> 00:05:11,545 And check it out. 113 00:05:11,545 --> 00:05:13,580 I'm gonna take my right hand all the way up and over 114 00:05:13,580 --> 00:05:14,748 bring it to the left. 115 00:05:14,748 --> 00:05:16,449 Namaste on the left. 116 00:05:16,449 --> 00:05:18,318 Then I'm gonna reach my right fingertips forward 117 00:05:18,318 --> 00:05:22,155 and slowly draw left fingertips across the chest. 118 00:05:22,155 --> 00:05:23,924 Come to the center of my mat here. 119 00:05:23,924 --> 00:05:24,925 And open up. 120 00:05:24,925 --> 00:05:25,759 Doesn't have to come all the way, 121 00:05:25,759 --> 00:05:28,061 it can come half way. (breathing) 122 00:05:28,061 --> 00:05:30,831 Breathing here, find length. (breathing) 123 00:05:30,831 --> 00:05:32,432 And then exhale, release, stick with me. 124 00:05:32,432 --> 00:05:33,600 Come back to center. 125 00:05:33,600 --> 00:05:35,936 You could just be here, holding, breathing deep. 126 00:05:35,936 --> 00:05:36,803 (breathing) 127 00:05:36,803 --> 00:05:38,471 Otherwise, sending left fingertips up and over, 128 00:05:38,471 --> 00:05:40,574 palms come together, Namaste. 129 00:05:40,574 --> 00:05:42,008 Inhale, lift through the chest 130 00:05:42,008 --> 00:05:45,779 and then exhale, fingertips cross all the way, open, 131 00:05:45,779 --> 00:05:48,048 big twist here as you lift, lift, lift. 132 00:05:48,048 --> 00:05:49,749 Now, hopefully your body starts to shake 133 00:05:49,749 --> 00:05:51,284 and tremble a little bit here. 134 00:05:51,284 --> 00:05:52,619 Ah, to be alive today. 135 00:05:52,619 --> 00:05:54,955 Honor where you are, inhale, (breathing) 136 00:05:54,955 --> 00:05:56,389 and then exhale, catch yourself. 137 00:05:56,389 --> 00:05:58,291 We're gonna rock all the way front to back. 138 00:05:58,291 --> 00:06:01,595 So, give yourself a little massage (laughing). 139 00:06:01,595 --> 00:06:02,996 A little massage. 140 00:06:04,030 --> 00:06:05,865 Up and down the spine. 141 00:06:07,057 --> 00:06:09,336 And then eventually we'll rock all the way 142 00:06:09,336 --> 00:06:11,571 forward and onto all fours. 143 00:06:12,699 --> 00:06:15,609 Table top position right away. 144 00:06:15,609 --> 00:06:18,011 Pressing away from your foundation here. 145 00:06:18,011 --> 00:06:20,013 Super important that each time we come here 146 00:06:20,013 --> 00:06:21,982 we set ourselves up for greatness. 147 00:06:21,982 --> 00:06:25,502 Finding our alignment 148 00:06:25,502 --> 00:06:27,053 and foundation 149 00:06:27,053 --> 00:06:30,023 so that then we can find freedom within that. 150 00:06:30,023 --> 00:06:31,191 (breathing) 151 00:06:31,191 --> 00:06:33,393 So, stack your bones, press into the tops of the feet. 152 00:06:33,393 --> 00:06:34,728 Careful not to collapse here, 153 00:06:34,728 --> 00:06:37,097 but press away from the yoga mat. 154 00:06:37,097 --> 00:06:39,232 Lift your heart up between your shoulder blades, 155 00:06:39,232 --> 00:06:41,234 lengthen the crown of the head forward. 156 00:06:41,234 --> 00:06:44,137 Reach tailbone towards the back edge of your mat. 157 00:06:44,137 --> 00:06:48,174 One more breath here. (breathing) 158 00:06:48,174 --> 00:06:50,243 Then stay here or curl the toes under, 159 00:06:50,243 --> 00:06:52,245 soft bend in the elbows, inhale in, 160 00:06:52,245 --> 00:06:55,382 exhale lift the knees, and we hover for five. 161 00:06:55,382 --> 00:06:57,117 Four, breathe deep here. 162 00:06:57,117 --> 00:06:58,551 Three. 163 00:06:58,551 --> 00:06:59,486 Two. 164 00:06:59,486 --> 00:07:00,320 And one. 165 00:07:00,320 --> 00:07:04,024 Downward Facing Dog, hips up high (breathing). 166 00:07:04,024 --> 00:07:07,594 You can adjust your stance on your mat, (breathing). 167 00:07:07,594 --> 00:07:09,896 Start to deepen your breath. 168 00:07:11,197 --> 00:07:14,367 Upper arm bones rotate out away from the ears. 169 00:07:14,367 --> 00:07:16,202 We root down through the index finger and thumb. 170 00:07:16,202 --> 00:07:18,038 Take your dog for a little walk here. 171 00:07:18,038 --> 00:07:20,373 (breathing) 172 00:07:23,276 --> 00:07:24,878 Then we're gonna walk the big toes together 173 00:07:24,878 --> 00:07:27,314 and inhale lift the right leg up high. 174 00:07:27,314 --> 00:07:29,049 Turn the right toes down, try to lift from 175 00:07:29,049 --> 00:07:32,052 your right inner thigh and press away from your yoga mat. 176 00:07:32,052 --> 00:07:34,888 Deep breath in, exhale, knee to nose. 177 00:07:34,888 --> 00:07:38,258 Shifting forward, try to touch your nose to your knee, 178 00:07:38,258 --> 00:07:40,727 and then step it up, nice, low lunge. 179 00:07:40,727 --> 00:07:42,462 Lower the back knee, 180 00:07:42,462 --> 00:07:44,264 loop the shoulders, 181 00:07:44,264 --> 00:07:47,634 inhale, open the chest, look forward. 182 00:07:47,634 --> 00:07:49,536 So, you wanna make sure front knee's over front ankle here 183 00:07:49,536 --> 00:07:52,305 and you wanna stay connected to the back toes. 184 00:07:52,305 --> 00:07:55,175 Creating a full body experience here. 185 00:07:55,175 --> 00:07:57,210 Moving from a place of connect, 186 00:07:57,210 --> 00:07:59,546 we inhale in, exhale, send the hips back. 187 00:07:59,546 --> 00:08:01,848 Stay connected, try to move from your center. 188 00:08:01,848 --> 00:08:04,184 (breathing) 189 00:08:05,218 --> 00:08:07,520 Runners stretch, again, you can walk the finger tips 190 00:08:07,520 --> 00:08:09,389 forward if you liked that. 191 00:08:09,389 --> 00:08:11,157 Deepening the stretch, otherwise, keep them nice 192 00:08:11,157 --> 00:08:14,294 and underneath the shoulders. 193 00:08:14,294 --> 00:08:16,229 Rolling through, beautiful, 194 00:08:16,229 --> 00:08:19,833 loop the shoulders, inhale, let your heart radiate forward. 195 00:08:19,833 --> 00:08:21,034 Then, exhale, 196 00:08:21,034 --> 00:08:23,136 plant the palms, curl the back toes under 197 00:08:23,136 --> 00:08:25,094 come to plank. 198 00:08:25,094 --> 00:08:27,340 From here, we're gonna press away from the yoga mat, 199 00:08:27,340 --> 00:08:30,643 tap the right toes off the mat, and then back the center. 200 00:08:30,643 --> 00:08:34,179 Building strength mindfully, tap the left toes off the mat 201 00:08:34,179 --> 00:08:35,615 and then back to center. 202 00:08:35,615 --> 00:08:37,951 Two more times on each side, right toes tap 203 00:08:37,951 --> 00:08:40,453 lifting up between your shoulder blades. 204 00:08:40,453 --> 00:08:42,889 Left toes tap (breathing). 205 00:08:42,889 --> 00:08:45,525 One more time, right. (breathing) 206 00:08:45,525 --> 00:08:47,093 And then left, (breathing). 207 00:08:47,093 --> 00:08:48,595 Awesome, Downward Facing Dog. 208 00:08:48,595 --> 00:08:50,630 Move from a place of connect. 209 00:08:50,630 --> 00:08:52,732 Press into that index finger and thumb, 210 00:08:52,732 --> 00:08:54,901 deep breath in (breathing). 211 00:08:54,901 --> 00:08:58,004 Long breath out (breathing). 212 00:08:58,004 --> 00:08:59,839 Walk the big toes to the mid line 213 00:08:59,839 --> 00:09:00,673 and here we go. 214 00:09:00,673 --> 00:09:02,776 Inhale, lift the left leg up high. 215 00:09:02,776 --> 00:09:05,845 So, keep the left pinky toe turned down 216 00:09:05,845 --> 00:09:09,115 and lift from your left inner thigh. 217 00:09:09,115 --> 00:09:10,350 Claw into your finger prints, 218 00:09:10,350 --> 00:09:13,019 take one more deep breath in here (breathing). 219 00:09:13,019 --> 00:09:14,587 Then exhale, knee to nose. 220 00:09:14,587 --> 00:09:16,623 Rounding through. 221 00:09:16,623 --> 00:09:18,758 Beautiful, step it up, nice, low lunge here 222 00:09:18,758 --> 00:09:21,494 as you lower on to the back knee 223 00:09:21,494 --> 00:09:23,296 and then find your footing. 224 00:09:23,296 --> 00:09:26,466 Then let that information, that awareness, from your footing 225 00:09:26,466 --> 00:09:28,168 travel all the way up through the spine 226 00:09:28,168 --> 00:09:30,170 and to the crown of the head. 227 00:09:30,170 --> 00:09:33,973 Open the chest, inhale, shoulders draw down and away 228 00:09:33,973 --> 00:09:36,376 and then exhale, send the hips back, 229 00:09:36,376 --> 00:09:39,446 flex the left toes towards the sky. 230 00:09:39,446 --> 00:09:42,916 Breathe deep. (breathing) 231 00:09:47,220 --> 00:09:49,756 Here we go, rolling through that left foot. 232 00:09:49,756 --> 00:09:51,858 Inhale, open the chest, 233 00:09:51,858 --> 00:09:53,827 exhale, plant the palms. 234 00:09:53,827 --> 00:09:55,995 Curl the back toes under, we're gonna step it to plank. 235 00:09:55,995 --> 00:09:58,131 Again, tapping the right toes off the mat. 236 00:09:58,131 --> 00:09:59,666 Whenever you're ready, lifting up 237 00:09:59,666 --> 00:10:00,967 between your shoulder blades. 238 00:10:00,967 --> 00:10:02,535 Right toes tap off 239 00:10:02,535 --> 00:10:03,903 and then left. 240 00:10:03,903 --> 00:10:05,638 You keep going here breathing deep. 241 00:10:05,638 --> 00:10:08,007 If you want to turn it into toe jacks 242 00:10:08,007 --> 00:10:12,178 you can, but just soft easy movement here. (breathing) 243 00:10:14,848 --> 00:10:15,815 Nice and in control. 244 00:10:15,815 --> 00:10:18,151 (breathing) 245 00:10:21,855 --> 00:10:24,457 Beautiful, do one more on each side, you got this. 246 00:10:24,457 --> 00:10:26,793 (breathing) 247 00:10:28,561 --> 00:10:30,597 Inhale in, hug the elbows into the side body, 248 00:10:30,597 --> 00:10:32,565 exhale, you can lower the knees here. 249 00:10:32,565 --> 00:10:34,434 If you like and slowly lower down 250 00:10:34,434 --> 00:10:37,971 all the way to the belly and with control. 251 00:10:37,971 --> 00:10:39,305 Come on to the tops of the feet. 252 00:10:39,305 --> 00:10:40,640 Press the pubic bone into the earth, 253 00:10:40,640 --> 00:10:42,175 hug the elbows into the side body 254 00:10:42,175 --> 00:10:44,811 and inhale Cobra, Bhujangasana. 255 00:10:44,811 --> 00:10:47,080 Try to maintain that length in the neck here 256 00:10:47,080 --> 00:10:49,082 breathe deep. (breathing) 257 00:10:49,082 --> 00:10:52,185 And on an exhale, release it back down. 258 00:10:52,185 --> 00:10:55,688 Curl the toes under, lift the knee caps, tone the quads, 259 00:10:55,688 --> 00:10:57,724 come into your power here as you inhale. 260 00:10:57,724 --> 00:10:59,058 Press up to plank 261 00:10:59,058 --> 00:11:00,627 and then exhale. 262 00:11:00,627 --> 00:11:02,295 Downward Facing Dog. 263 00:11:02,295 --> 00:11:04,397 (breathing) 264 00:11:04,397 --> 00:11:07,133 Deep breath in. (breathing) 265 00:11:07,133 --> 00:11:09,502 Long breath out. (breathing) 266 00:11:09,502 --> 00:11:11,137 Turn the two big toes in slightly. 267 00:11:11,137 --> 00:11:13,806 Lift up from your hip creases. 268 00:11:13,806 --> 00:11:15,341 Shake the head loose. 269 00:11:15,341 --> 00:11:18,311 (breathing) 270 00:11:18,311 --> 00:11:21,325 Beautiful. Bend the knees, inhale look forward, 271 00:11:21,325 --> 00:11:24,684 exhale step the feet up, ragdoll, to the top of your mat. 272 00:11:24,684 --> 00:11:26,686 (breathing) 273 00:11:26,686 --> 00:11:28,655 Toes are pointing forward, 274 00:11:28,655 --> 00:11:31,558 take a couple moments to really stretch it out 275 00:11:31,558 --> 00:11:33,927 bend the knees, clasp the elbows, 276 00:11:33,927 --> 00:11:36,329 rock a little side to side. (breathing) 277 00:11:36,329 --> 00:11:38,264 Find what feels good. 278 00:11:38,264 --> 00:11:39,866 (breathing) 279 00:11:39,866 --> 00:11:41,234 Notice what comes up here, 280 00:11:41,234 --> 00:11:43,703 pay attention in a way that you can really honor 281 00:11:43,703 --> 00:11:45,371 where you're at today. 282 00:11:45,371 --> 00:11:47,640 (breathing) 283 00:11:47,640 --> 00:11:49,075 What's coming up? 284 00:11:50,243 --> 00:11:52,712 Then notice it and then come back to the breath. 285 00:11:52,712 --> 00:11:55,048 (breathing) 286 00:11:58,952 --> 00:12:01,231 Awesome, release the arms and slowly tuck the chin 287 00:12:01,231 --> 00:12:02,689 into the chest. 288 00:12:02,689 --> 00:12:04,896 Nice and slow, 289 00:12:04,896 --> 00:12:06,670 roll it up. 290 00:12:14,023 --> 00:12:15,554 Feeling it out. 291 00:12:17,136 --> 00:12:18,415 And as you 292 00:12:19,205 --> 00:12:20,284 rise up 293 00:12:21,641 --> 00:12:24,510 stacking through the spine, looping the shoulders, 294 00:12:24,510 --> 00:12:27,580 finding that lift up through your heart, 295 00:12:27,580 --> 00:12:30,416 take a deep breath in (breathing) 296 00:12:30,416 --> 00:12:33,453 and exhale pressing through all four corners of the feet. 297 00:12:33,453 --> 00:12:38,188 Give your thinking mind permission here to take a break. 298 00:12:38,188 --> 00:12:40,159 Give the thinking mind permission to take a break, 299 00:12:40,159 --> 00:12:42,142 anything that's been on your plate or in your head 300 00:12:42,142 --> 00:12:44,897 or bothering you, give it a rest. 301 00:12:44,897 --> 00:12:47,066 We can always pick it back up at the end of this practice. 302 00:12:47,066 --> 00:12:49,636 Begin to allow the breath to take over 303 00:12:49,636 --> 00:12:53,172 as you come into your best and most beautiful Mountain. 304 00:12:53,172 --> 00:12:55,575 (breathing) 305 00:12:55,575 --> 00:12:58,411 Listen to the sound of your breath 306 00:12:59,345 --> 00:13:00,847 and really take responsibility 307 00:13:00,847 --> 00:13:03,349 for this part of the practice. 308 00:13:05,852 --> 00:13:07,654 Honoring not just the physical practice, 309 00:13:07,654 --> 00:13:12,470 but the Pranayama practice and the mental aspect. 310 00:13:13,526 --> 00:13:15,395 So, give the thinking mind a break 311 00:13:15,395 --> 00:13:18,498 by listening to the sound of your breath. 312 00:13:18,498 --> 00:13:20,600 Inhale, reach for the sky. 313 00:13:20,600 --> 00:13:22,368 Thumbs back, pinkies forward, 314 00:13:22,368 --> 00:13:24,737 so really keep that rotation in the shoulder here 315 00:13:24,737 --> 00:13:26,339 as if you're holding a big beach ball 316 00:13:26,339 --> 00:13:27,640 up and over head. 317 00:13:27,640 --> 00:13:29,475 Then exhale, float the hands down, 318 00:13:29,475 --> 00:13:32,111 bring your big beach ball down. 319 00:13:32,111 --> 00:13:33,846 Synchronizing with the breath, inhale, 320 00:13:33,846 --> 00:13:36,916 reach for the sky, press in all four corners of the feet. 321 00:13:36,916 --> 00:13:39,085 Really maximize the stretch here, reach. 322 00:13:39,085 --> 00:13:41,287 Then, exhale, release. 323 00:13:41,287 --> 00:13:42,889 So, there's energy in the fingertips here 324 00:13:42,889 --> 00:13:44,123 as if you're holding a ball. 325 00:13:44,123 --> 00:13:45,958 Inhale, reach all the way up, 326 00:13:45,958 --> 00:13:47,827 thumbs back, pinkies forward. (breathing) 327 00:13:47,827 --> 00:13:50,296 And this time, exhale, send the left fingertips back, 328 00:13:50,296 --> 00:13:52,398 right fingertips forward, soft knees, 329 00:13:52,398 --> 00:13:54,500 so don't lock out through the legs. 330 00:13:54,500 --> 00:13:55,635 Beautiful, now check it out. 331 00:13:55,635 --> 00:13:58,204 Fingertips are gonna come down to come up 332 00:13:58,204 --> 00:14:00,707 and then we inhale, reach for the sky. 333 00:14:00,707 --> 00:14:01,541 (breathing) 334 00:14:01,541 --> 00:14:03,209 And exhale, right fingertips back, 335 00:14:03,209 --> 00:14:05,778 left fingertips forward, opening up through the chest, 336 00:14:05,778 --> 00:14:06,646 opening up through the shoulders, 337 00:14:06,646 --> 00:14:09,215 fingertips come down to come up 338 00:14:10,249 --> 00:14:11,918 and then inhale, we reach, 339 00:14:11,918 --> 00:14:13,052 big full body stretch, 340 00:14:13,052 --> 00:14:14,520 exhale, one more time to each side. 341 00:14:14,520 --> 00:14:16,889 Left fingertips back, right fingertips forward. 342 00:14:16,889 --> 00:14:19,672 Maintain length through the neck 343 00:14:19,672 --> 00:14:21,561 and fingertips go down 344 00:14:21,561 --> 00:14:24,430 to come up, soft easy movement here as you exhale, 345 00:14:24,430 --> 00:14:27,567 right fingertips go back, left fingertips go forward, 346 00:14:27,567 --> 00:14:29,802 soft bend in the knees. 347 00:14:29,802 --> 00:14:32,038 Gorgeous, fingertips go down to come up, 348 00:14:32,038 --> 00:14:34,841 inhale, lift that big beach ball up and overhead, 349 00:14:34,841 --> 00:14:38,077 maybe lift your toes here, feel that full body connect, 350 00:14:38,077 --> 00:14:40,313 and then exhale down you go. 351 00:14:40,313 --> 00:14:43,182 Forward Fold. (breathing) 352 00:14:43,182 --> 00:14:46,486 Moving with the breath, inhale lifts you up half way, 353 00:14:46,486 --> 00:14:48,287 find length here. 354 00:14:48,287 --> 00:14:51,591 Crown of the head reaches forward, not down. 355 00:14:51,591 --> 00:14:54,026 And then exhale Forward Fold. 356 00:14:55,428 --> 00:14:56,329 Fabulous. 357 00:14:56,329 --> 00:14:57,697 Fingertips come to the mat here. 358 00:14:57,697 --> 00:15:01,033 We're gonna walk the feet together, really together, 359 00:15:01,033 --> 00:15:02,869 bend the knees, send the hips back, 360 00:15:02,869 --> 00:15:05,972 take that big beach ball up and overhead for chair pose. 361 00:15:05,972 --> 00:15:08,141 Squeeze the inner thighs together. 362 00:15:08,141 --> 00:15:09,141 So, lots of space here and 363 00:15:09,141 --> 00:15:11,244 the rotation of the shoulders opening 364 00:15:11,244 --> 00:15:14,580 so that your heart can be radiant (breathing) 365 00:15:14,580 --> 00:15:16,649 and not closed off. 366 00:15:16,649 --> 00:15:18,807 Send the hips back. 367 00:15:18,807 --> 00:15:20,753 Maybe bend a little deeper, 368 00:15:20,753 --> 00:15:22,355 draw the navel in and upward, 369 00:15:22,355 --> 00:15:24,457 take one more deep breath in here, you got this, 370 00:15:24,457 --> 00:15:26,826 maybe lift the toes. 371 00:15:26,826 --> 00:15:29,061 Then, exhale, Forward Fold. 372 00:15:30,229 --> 00:15:33,199 Inhale half way lift again. 373 00:15:33,199 --> 00:15:35,401 Exhale, bend the knees, plant the palms, 374 00:15:35,401 --> 00:15:37,670 step or hop it back to plank. 375 00:15:37,670 --> 00:15:40,139 Nice strong plank here. 376 00:15:40,139 --> 00:15:43,409 Inhale to come forward onto the toes 377 00:15:43,409 --> 00:15:45,511 and then exhale to either come belly to Cobra 378 00:15:45,511 --> 00:15:48,514 or now, chaturanga to Upward Facing Dog. 379 00:15:48,514 --> 00:15:50,917 So, use an inhale to open your heart 380 00:15:50,917 --> 00:15:52,318 in Up-dog or Cobra 381 00:15:53,452 --> 00:15:56,923 and then exhale to travel back to Downward Facing Dog. 382 00:15:56,923 --> 00:15:59,225 (breathing) 383 00:15:59,225 --> 00:16:03,563 Moving with the breath. (breathing) 384 00:16:03,563 --> 00:16:05,565 Great, walk your feet into the midline 385 00:16:05,565 --> 00:16:08,000 and inhale lift the right leg up high (breathing), 386 00:16:08,000 --> 00:16:11,838 exhale knee to nose, navel draws up. 387 00:16:11,838 --> 00:16:13,773 Then, step it up, nice, low lunge, 388 00:16:13,773 --> 00:16:15,808 lower the back knee, and inhale. 389 00:16:15,808 --> 00:16:20,012 Lift that big beach ball all the way up and overhead. 390 00:16:20,012 --> 00:16:23,282 Then exhale left fingertips back, right fingertips forward, 391 00:16:23,282 --> 00:16:25,051 head over heart, heart over pelvis. 392 00:16:25,051 --> 00:16:25,885 (breathing) 393 00:16:25,885 --> 00:16:29,155 Imagine your in two panes of glass here. 394 00:16:29,155 --> 00:16:30,957 So press in your foundation. 395 00:16:30,957 --> 00:16:33,092 Then, inhale, fingertips come up, 396 00:16:33,092 --> 00:16:35,995 then exhale, right fingertips back, left fingertips forward. 397 00:16:35,995 --> 00:16:37,530 (breathing) 398 00:16:37,530 --> 00:16:40,399 Inhale, lift up from the pelvic floor. 399 00:16:40,399 --> 00:16:42,201 Exhale relax your shoulders. 400 00:16:42,201 --> 00:16:44,203 Gorgeous, inhale, reach for the sky, 401 00:16:44,203 --> 00:16:46,339 and exhale all the way down. 402 00:16:46,339 --> 00:16:48,641 Plant the palms, curl the back toes under, 403 00:16:48,641 --> 00:16:51,110 send it straight to Downward Facing Dog 404 00:16:51,110 --> 00:16:53,012 or you'll go belly to Cobra 405 00:16:53,012 --> 00:16:54,680 or chaturanga to Up-dog. 406 00:16:54,680 --> 00:16:57,516 So, a little flow here is optional 407 00:16:59,151 --> 00:16:59,986 and then your Downward Dog. 408 00:16:59,986 --> 00:17:01,888 Take a deep breath in (breathing) 409 00:17:01,888 --> 00:17:04,190 and let it go. (breathing) 410 00:17:04,190 --> 00:17:06,224 Walk the feet to the midline. 411 00:17:06,224 --> 00:17:07,859 Anchor the right heel down this time 412 00:17:07,859 --> 00:17:10,229 and inhale lift the left leg up high. 413 00:17:10,229 --> 00:17:13,665 Exhale, knee to nose, rounding through the spine, 414 00:17:13,665 --> 00:17:15,268 and then step it up. 415 00:17:15,268 --> 00:17:17,502 Lower the back knee down, 416 00:17:17,502 --> 00:17:19,171 find your footing and then big beach ball 417 00:17:19,171 --> 00:17:22,407 up and overhead as you inhale, rise up. 418 00:17:22,407 --> 00:17:23,742 Exhale nice and steady. 419 00:17:23,742 --> 00:17:26,244 So, keep the inner thigh squeezing to the midline 420 00:17:26,244 --> 00:17:27,380 as you reach to the right fingertips back 421 00:17:27,380 --> 00:17:29,315 and left fingertips forward. 422 00:17:29,315 --> 00:17:31,684 Inhale find length (breathing) 423 00:17:31,684 --> 00:17:33,816 and exhale relax the shoulders. (breathing) 424 00:17:33,816 --> 00:17:36,088 Inhale reach for the sky, twist, 425 00:17:36,088 --> 00:17:40,426 exhale, left fingertips back, right fingertips forward. 426 00:17:40,426 --> 00:17:42,228 Focus on the sensation over the shapes 427 00:17:42,228 --> 00:17:44,330 you might even just be here. 428 00:17:44,330 --> 00:17:45,932 Inhale. (breathing) 429 00:17:45,932 --> 00:17:47,934 Exhale, relax the shoulders. 430 00:17:47,934 --> 00:17:50,736 Then, big inhale to reach all the way up 431 00:17:50,736 --> 00:17:53,239 and exhale all the way down. 432 00:17:53,239 --> 00:17:54,607 Again, optional vinaysa here. 433 00:17:54,607 --> 00:17:56,709 Plant the palms, step it back. 434 00:17:56,709 --> 00:17:58,544 You move through a little flow here 435 00:17:58,544 --> 00:18:00,746 or you go straight to your Downward Facing Dog. 436 00:18:00,746 --> 00:18:02,949 (breathing) 437 00:18:02,949 --> 00:18:05,117 Inhale to open your heart 438 00:18:05,117 --> 00:18:08,154 and exhale, Downward Facing Dog. 439 00:18:08,154 --> 00:18:10,323 (breathing) 440 00:18:10,323 --> 00:18:13,459 Inhaling deeply here, press away from your yoga mat. 441 00:18:13,459 --> 00:18:14,961 (breathing) 442 00:18:14,961 --> 00:18:19,265 And exhale, sigh it out (breathing). 443 00:18:19,265 --> 00:18:20,166 Awesome. 444 00:18:20,166 --> 00:18:22,702 Slowly look forward, inhale, 445 00:18:22,702 --> 00:18:26,205 exhale ragdoll to the top of your mat. 446 00:18:26,205 --> 00:18:28,140 Forward Fold, uttanasana. 447 00:18:28,140 --> 00:18:29,675 (breathing) 448 00:18:29,675 --> 00:18:33,679 Big inhale lifts you up halfway, find length. (breathing) 449 00:18:33,679 --> 00:18:36,916 Exhale to soften and bow. (breathing) 450 00:18:36,916 --> 00:18:38,718 Inhale root to rise your inhale. 451 00:18:38,718 --> 00:18:42,054 Reach for the sky big stretch, big breath. 452 00:18:42,054 --> 00:18:43,322 And exhale hands to heart. 453 00:18:43,322 --> 00:18:45,091 (breathing) 454 00:18:45,091 --> 00:18:46,092 Great work. 455 00:18:46,092 --> 00:18:47,460 Bring the feet really together. 456 00:18:47,460 --> 00:18:48,661 Try not to look down at your feet 457 00:18:48,661 --> 00:18:50,529 when you bring the feet together, it's hard, I know. 458 00:18:50,529 --> 00:18:52,732 (breathing) 459 00:18:52,732 --> 00:18:54,533 Inhale (breathing) 460 00:18:54,533 --> 00:18:59,105 and exhale to relax the shoulders. (breathing) 461 00:18:59,105 --> 00:19:01,440 Soft knees, inhale, reach for the sky. 462 00:19:01,440 --> 00:19:03,242 (breathing) 463 00:19:03,242 --> 00:19:07,079 Exhale, Forward Fold. (breathing) 464 00:19:07,079 --> 00:19:10,216 Inhale lifts you up halfway. (breathing) 465 00:19:10,216 --> 00:19:12,284 Exhale to soften and bow. 466 00:19:14,053 --> 00:19:15,354 Plant the palms, bend the knees, 467 00:19:15,354 --> 00:19:18,090 we're gonna step the right foot back followed by the left. 468 00:19:18,090 --> 00:19:19,825 Last plank, you got this. 469 00:19:19,825 --> 00:19:21,327 Press away from your yoga mat, 470 00:19:21,327 --> 00:19:24,263 tug the shoulders away from the ears. 471 00:19:24,263 --> 00:19:25,998 Take a deep breath in (breathing) 472 00:19:25,998 --> 00:19:29,935 and exhale, Downward Facing Dog. (breathing) 473 00:19:29,935 --> 00:19:32,505 Beautiful, from here, we're gonna walk the 474 00:19:32,505 --> 00:19:34,507 big toes to the midline one last time 475 00:19:34,507 --> 00:19:38,210 and inhale, reach the right foot up high. 476 00:19:38,210 --> 00:19:42,014 Exhale, knee to nose (breathing), 477 00:19:42,014 --> 00:19:44,417 and slowly step it all the way up, nice, low lunge. 478 00:19:44,417 --> 00:19:45,651 This time, 479 00:19:45,651 --> 00:19:48,320 keep the back knee lifted. 480 00:19:48,320 --> 00:19:51,657 Inhale, open the chest (breathing) 481 00:19:51,657 --> 00:19:54,560 and exhale, relax the shoulders. (breathing) 482 00:19:54,560 --> 00:19:55,394 Now, check it out. 483 00:19:55,394 --> 00:19:57,563 I'm bringing my right hand 484 00:19:58,664 --> 00:19:59,965 next to my right foot 485 00:19:59,965 --> 00:20:01,367 and walk my right foot out. 486 00:20:01,367 --> 00:20:03,369 So, I'm coming into a lizard here. 487 00:20:03,369 --> 00:20:04,737 Now, open through the chest, 488 00:20:04,737 --> 00:20:06,287 breathe in, now exhale, 489 00:20:06,287 --> 00:20:08,674 lower the back knee if you like. 490 00:20:08,674 --> 00:20:09,508 But you've already been here, 491 00:20:09,508 --> 00:20:10,876 so you might just keep it up. 492 00:20:10,876 --> 00:20:13,846 Breathing deep here, one more full breath. 493 00:20:13,846 --> 00:20:16,182 (breathing) 494 00:20:17,249 --> 00:20:18,350 Wonderful. 495 00:20:18,350 --> 00:20:20,419 Now, soft bend in both knees here, guys. 496 00:20:20,419 --> 00:20:22,088 Keep it soft and playful. 497 00:20:22,088 --> 00:20:24,290 I'm gonna slowly walk through, 498 00:20:24,290 --> 00:20:29,195 take my hands with me guiding my way all the way back 499 00:20:29,195 --> 00:20:32,765 to my nice, low lunge now at the back of my mat. 500 00:20:32,765 --> 00:20:35,701 Loop the shoulders, keep the back knee lifted. 501 00:20:35,701 --> 00:20:37,369 Inhale, look forward 502 00:20:37,369 --> 00:20:42,108 and then exhale, slowly bringing the left hand (breathing) 503 00:20:42,108 --> 00:20:44,543 to the inside, maybe walking the left foot out. 504 00:20:44,543 --> 00:20:45,878 Nice lizard variation here, 505 00:20:45,878 --> 00:20:48,314 you can lower the back knee here if you like 506 00:20:48,314 --> 00:20:50,449 but it's already lifted, so let's see what happens if we 507 00:20:50,449 --> 00:20:51,884 really reach that right heel back 508 00:20:51,884 --> 00:20:53,719 and take one more deep breath in here. 509 00:20:53,719 --> 00:20:55,254 (breathing) 510 00:20:55,254 --> 00:20:56,088 Fabulous. 511 00:20:56,088 --> 00:20:57,890 Then, slowly using the hands, 512 00:20:57,890 --> 00:20:59,191 soft bend in both knees 513 00:20:59,191 --> 00:21:01,193 to come all the way through 514 00:21:01,193 --> 00:21:04,897 to a nice, wide-legged Forward Fold. 515 00:21:04,897 --> 00:21:07,066 Turn the toes in slightly. 516 00:21:08,431 --> 00:21:11,303 Loop the shoulders, find your breath again. 517 00:21:11,303 --> 00:21:12,304 (breathing) 518 00:21:12,304 --> 00:21:14,840 And inhale, lengthen through the crown, 519 00:21:14,840 --> 00:21:16,609 long, beautiful neck. 520 00:21:16,609 --> 00:21:18,844 And when you feel like you found your footing, 521 00:21:18,844 --> 00:21:20,346 exhale to fold in. 522 00:21:22,148 --> 00:21:23,883 Wide-legged Forward Fold. 523 00:21:23,883 --> 00:21:27,186 So, you might just be here on the fists. 524 00:21:29,588 --> 00:21:32,057 Such a wonderful, therapeutic posture. 525 00:21:32,057 --> 00:21:34,293 In time, we're walking the hands in line 526 00:21:34,293 --> 00:21:35,628 with the arches of the feet. 527 00:21:35,628 --> 00:21:37,663 Take one more deep breath here. 528 00:21:37,663 --> 00:21:39,331 Just coming to this pose so you can really see 529 00:21:39,331 --> 00:21:40,699 where you're at today. 530 00:21:40,699 --> 00:21:44,136 Practice honoring where you are at today. 531 00:21:44,136 --> 00:21:46,438 We'll be coming to this pose again and again 532 00:21:46,438 --> 00:21:48,741 and it's fun and just wanted to see how it 533 00:21:48,741 --> 00:21:50,409 evolves and changes. 534 00:21:52,608 --> 00:21:54,413 If your crown of the head is reaching towards the ground 535 00:21:54,413 --> 00:21:55,481 come back up. 536 00:21:57,216 --> 00:21:59,919 And slowly, we'll soften the bend of the knees 537 00:21:59,919 --> 00:22:02,121 and heel, toe, heel, toe the feet in. 538 00:22:02,121 --> 00:22:05,491 So, just slowly inch your feet all the way back in 539 00:22:05,491 --> 00:22:07,393 so that you're at a nice Forward Fold 540 00:22:07,393 --> 00:22:08,627 in the center of your mat. 541 00:22:08,627 --> 00:22:09,662 Toes pointing forward. 542 00:22:09,662 --> 00:22:10,896 (breathing) 543 00:22:10,896 --> 00:22:12,498 Big inhale lifts you up halfway, 544 00:22:12,498 --> 00:22:15,134 pull the shoulders back, find length, 545 00:22:15,134 --> 00:22:18,137 and exhale to soften and bow. 546 00:22:18,137 --> 00:22:18,971 Bend the knees generously, 547 00:22:18,971 --> 00:22:21,106 fingertips come out to the sides 548 00:22:21,106 --> 00:22:23,679 and we lift the heels feeling that big stretch 549 00:22:23,679 --> 00:22:26,946 through the feet as you come all the way up. 550 00:22:26,946 --> 00:22:29,248 (breathing) 551 00:22:29,248 --> 00:22:31,283 Feel the blood flow opposite direction. 552 00:22:31,283 --> 00:22:33,552 You can stay here with finger tips on the mat 553 00:22:33,552 --> 00:22:35,287 or loop the shoulders 554 00:22:35,287 --> 00:22:39,124 and bring the palms together. (breathing) 555 00:22:39,124 --> 00:22:40,793 And if you feel good here, 556 00:22:40,793 --> 00:22:43,495 you might practice bringing the feet together, 557 00:22:43,495 --> 00:22:44,530 knees together. 558 00:22:44,530 --> 00:22:46,866 (breathing) 559 00:22:48,601 --> 00:22:50,436 Just feeling it out. 560 00:22:50,436 --> 00:22:51,637 Nice stretch in the feet. 561 00:22:51,637 --> 00:22:53,772 So, we're either here, 562 00:22:53,772 --> 00:22:56,709 here or in a nice little toe stand. 563 00:22:58,654 --> 00:23:00,946 All right and take one more deep breath in 564 00:23:00,946 --> 00:23:03,616 lifting up through that center plumb line, 565 00:23:03,616 --> 00:23:05,784 give it your all, and then exhale release. 566 00:23:05,784 --> 00:23:07,119 Everyone, use your fingers 567 00:23:07,119 --> 00:23:08,821 to be really mindful of the knees 568 00:23:08,821 --> 00:23:10,789 to come all the way onto your bum. 569 00:23:10,789 --> 00:23:12,291 So, you'll turn 570 00:23:12,291 --> 00:23:14,059 and come onto your bum. 571 00:23:14,059 --> 00:23:16,662 Open the knees out wide, grab the ankles. 572 00:23:16,662 --> 00:23:18,964 Soles of the feet come together, loop the shoulders, 573 00:23:18,964 --> 00:23:21,119 inhale, lift up, 574 00:23:21,119 --> 00:23:24,670 and then exhale, slowly chin to chest 575 00:23:24,670 --> 00:23:27,006 rounding through the spine. 576 00:23:27,006 --> 00:23:28,274 Inhale lift up, 577 00:23:29,642 --> 00:23:31,410 nice little booty massage on this one too. 578 00:23:31,410 --> 00:23:34,914 And then exhale, chin to chest (breathing). 579 00:23:34,914 --> 00:23:35,748 And one more time. 580 00:23:35,748 --> 00:23:36,882 Inhale, lift up, 581 00:23:36,882 --> 00:23:38,317 really lifting up 582 00:23:39,952 --> 00:23:40,786 from the center. 583 00:23:40,786 --> 00:23:42,521 So, draw the navel inward and upward. 584 00:23:42,521 --> 00:23:43,856 Lift, lift, lift, lift. 585 00:23:43,856 --> 00:23:45,691 Engage the intercostal muscles 586 00:23:45,691 --> 00:23:48,727 those transverse abdominis there. 587 00:23:48,727 --> 00:23:50,129 Even if you're not familiar with the muscles 588 00:23:50,129 --> 00:23:52,164 of your core, just see if you can connect. 589 00:23:52,164 --> 00:23:54,033 Again, move from a place you connect 590 00:23:54,033 --> 00:23:55,267 as you lift up. 591 00:23:56,468 --> 00:23:57,870 And then release, awesome. 592 00:23:57,870 --> 00:23:59,305 Send the legs out long 593 00:23:59,305 --> 00:24:01,573 and slowly come to lie flat on your back. 594 00:24:01,573 --> 00:24:03,876 (breathing) 595 00:24:05,010 --> 00:24:07,279 Get centered on the mat. 596 00:24:07,279 --> 00:24:09,081 And then when you're ready, lift the knees up, 597 00:24:09,081 --> 00:24:10,716 soles of the feet are gonna come 598 00:24:10,716 --> 00:24:13,085 right down to the mat. 599 00:24:13,085 --> 00:24:14,420 Lower back becomes flush with the mat 600 00:24:14,420 --> 00:24:16,889 so scoop the tailbone up. 601 00:24:16,889 --> 00:24:18,223 And then, whenever you're ready, 602 00:24:18,223 --> 00:24:19,658 send the right leg up high. 603 00:24:19,658 --> 00:24:21,563 Point and flex. 604 00:24:24,043 --> 00:24:27,933 Maybe rotate the ankle one way and then the other. 605 00:24:27,933 --> 00:24:29,234 Just finding length. 606 00:24:29,234 --> 00:24:31,971 Really try reach your right toes towards your face 607 00:24:31,971 --> 00:24:33,739 when your flex. 608 00:24:33,739 --> 00:24:35,074 And then feel how that's connected 609 00:24:35,074 --> 00:24:37,309 to the muscles of the lower back. 610 00:24:37,309 --> 00:24:39,645 (breathing) 611 00:24:41,714 --> 00:24:42,981 Keep breathing. 612 00:24:44,049 --> 00:24:45,317 And then, awesome. 613 00:24:45,317 --> 00:24:47,086 Now, we'll cross the right ankle over the top 614 00:24:47,086 --> 00:24:49,855 of the left thigh, press up off the left toes, 615 00:24:49,855 --> 00:24:53,492 left shin is parallel to the ceiling here, 616 00:24:53,492 --> 00:24:54,960 and then we're gonna reach through, 617 00:24:54,960 --> 00:24:57,663 interlace the fingertips behind the left thigh. 618 00:24:57,663 --> 00:25:01,700 Use your right elbow to press your right inner thigh out 619 00:25:01,700 --> 00:25:04,837 and then we squeeze the legs up towards the chest. 620 00:25:04,837 --> 00:25:07,406 Stay active in the toes here breathing deep. 621 00:25:07,406 --> 00:25:09,708 (breathing) 622 00:25:24,710 --> 00:25:25,858 Beautiful. 623 00:25:25,858 --> 00:25:28,260 Then, slowly lower the left foot down. 624 00:25:28,260 --> 00:25:31,063 Right foot comes all the way up towards the sky 625 00:25:31,063 --> 00:25:32,297 and then we release. 626 00:25:32,297 --> 00:25:33,365 Second side. 627 00:25:33,365 --> 00:25:35,634 So, start by just bringing the left foot up 628 00:25:35,634 --> 00:25:38,971 and allowing the blood to flow opposite direction. 629 00:25:38,971 --> 00:25:40,706 Finding length through the leg 630 00:25:40,706 --> 00:25:42,975 even if the knee is bent. 631 00:25:42,975 --> 00:25:45,673 Really finding that 632 00:25:45,673 --> 00:25:49,214 connection between the toes and the heel (breathing) 633 00:25:50,682 --> 00:25:53,352 by pointing and flexing or rotating the ankle 634 00:25:53,352 --> 00:25:55,087 and then noticing how that's connected 635 00:25:55,087 --> 00:25:56,188 to the muscles of the back body. 636 00:25:56,188 --> 00:25:58,090 You can even feel it on the ground. 637 00:25:58,090 --> 00:26:00,559 (breathing) 638 00:26:00,559 --> 00:26:02,394 Feel supported by the earth 639 00:26:02,394 --> 00:26:04,229 and make sure you're not adding any tension here 640 00:26:04,229 --> 00:26:05,497 so relax your shoulders. 641 00:26:05,497 --> 00:26:07,833 (breathing) 642 00:26:10,235 --> 00:26:12,221 Fabulous. Then inhale in 643 00:26:12,221 --> 00:26:13,872 and exhale, cross the left ankle 644 00:26:13,872 --> 00:26:15,641 over the top of the right thigh. 645 00:26:15,641 --> 00:26:18,077 When you're ready, press up off the right toes 646 00:26:18,077 --> 00:26:19,445 and we'll throw the needle here. 647 00:26:19,445 --> 00:26:21,113 Right shin is parallel to the ceiling 648 00:26:21,113 --> 00:26:23,415 and so rather than just letting this go, 649 00:26:23,415 --> 00:26:24,550 bright the right shin parallel 650 00:26:24,550 --> 00:26:26,318 and imagine pressing your right foot 651 00:26:26,318 --> 00:26:28,887 into an imaginary wall so it's nice and active. 652 00:26:28,887 --> 00:26:30,189 Then use your left elbow 653 00:26:30,189 --> 00:26:32,024 to press the left inner thigh out 654 00:26:32,024 --> 00:26:34,359 and squeeze the legs up towards the chest. 655 00:26:34,359 --> 00:26:36,695 (breathing) 656 00:26:38,163 --> 00:26:39,898 And stay present for yourself here. 657 00:26:39,898 --> 00:26:41,867 Keep noticing, ah, what do I feel? 658 00:26:41,867 --> 00:26:42,868 What's going on? 659 00:26:42,868 --> 00:26:45,204 (breathing) 660 00:27:01,587 --> 00:27:03,422 Awesome, take one more breath here. 661 00:27:03,422 --> 00:27:04,890 (breathing) 662 00:27:04,890 --> 00:27:06,992 Then use your exhale to release 663 00:27:06,992 --> 00:27:08,794 and unravel. 664 00:27:08,794 --> 00:27:10,195 Gorgeous. 665 00:27:10,195 --> 00:27:11,497 Now take the base of the palms 666 00:27:11,497 --> 00:27:12,931 to the front of the hip creases 667 00:27:12,931 --> 00:27:15,767 and just give it a little massage. 668 00:27:16,668 --> 00:27:18,770 And then slowly, 669 00:27:18,770 --> 00:27:20,305 connecting the lower back to the earth 670 00:27:20,305 --> 00:27:22,808 press into your feet, and slowly 671 00:27:22,808 --> 00:27:24,977 you're gonna walk your palms all the way up 672 00:27:24,977 --> 00:27:26,278 towards your knees 673 00:27:26,278 --> 00:27:29,615 and then all the way back down. 674 00:27:29,615 --> 00:27:31,116 And then all the way back up 675 00:27:31,116 --> 00:27:33,418 peeling up through the spine. 676 00:27:33,418 --> 00:27:35,220 And all the way back down. 677 00:27:35,220 --> 00:27:37,489 So you want to stay in control on your way down. 678 00:27:37,489 --> 00:27:39,992 This is what helps build muscle in the abdominal wall. 679 00:27:39,992 --> 00:27:41,793 Nice controlled movement. 680 00:27:41,793 --> 00:27:44,727 It's also really good for the spine. 681 00:27:44,727 --> 00:27:46,899 Let's do a couple more. 682 00:27:51,834 --> 00:27:54,927 Keeping the head and the neck integrated, 683 00:27:54,927 --> 00:27:56,174 not crunched. 684 00:27:58,143 --> 00:28:00,145 Awesome and then the next time that you reach up 685 00:28:00,145 --> 00:28:02,548 toward the knees, stay there. 686 00:28:03,582 --> 00:28:04,583 And then we'll open the palms 687 00:28:04,583 --> 00:28:06,418 find the rotation that we've been playing with 688 00:28:06,418 --> 00:28:07,452 in the shoulder. 689 00:28:07,452 --> 00:28:09,388 Lift the toes here 690 00:28:09,388 --> 00:28:12,190 and then baby pulses as you look up towards the sky. 691 00:28:12,190 --> 00:28:14,826 (breathing) 692 00:28:14,826 --> 00:28:16,094 Find an exhale. 693 00:28:18,630 --> 00:28:19,898 Spread your toes. 694 00:28:19,898 --> 00:28:23,001 (breathing) 695 00:28:23,001 --> 00:28:25,571 Pinkies up towards the ceiling. 696 00:28:28,974 --> 00:28:31,777 And release with control. 697 00:28:31,777 --> 00:28:33,612 (sighing) 698 00:28:33,612 --> 00:28:35,280 Extending the legs out long. 699 00:28:35,280 --> 00:28:38,083 Arms come to your sides. 700 00:28:38,083 --> 00:28:39,551 Windshield wiper the toes. 701 00:28:39,551 --> 00:28:41,787 Back and forth, back and forth, back and forth, 702 00:28:41,787 --> 00:28:43,055 and snuggle the shoulder blades 703 00:28:43,055 --> 00:28:45,157 underneath your heart space. 704 00:28:45,157 --> 00:28:46,658 Take a deep breath in, inhale, 705 00:28:46,658 --> 00:28:47,859 lots of love in, 706 00:28:47,859 --> 00:28:49,328 (breathing) 707 00:28:49,328 --> 00:28:52,731 and exhale, lots of love out. (breathing) 708 00:28:52,731 --> 00:28:54,266 Again, lots of love in, 709 00:28:54,266 --> 00:28:58,403 I honor exactly who I am (breathing) 710 00:28:58,403 --> 00:29:02,574 and where I'm at today. (breathing) 711 00:29:04,910 --> 00:29:09,348 So each practice is intended to build upon the next. 712 00:29:09,348 --> 00:29:11,049 So don't forget 713 00:29:11,049 --> 00:29:14,019 this practice of honoring exactly where you are 714 00:29:14,019 --> 00:29:17,108 each time you show up for 715 00:29:17,789 --> 00:29:19,157 yourself on your yoga mat. (light music) 716 00:29:19,157 --> 00:29:21,526 I think it's a really powerful practice 717 00:29:21,526 --> 00:29:23,795 and I don't think it's necessarily an easy one. 718 00:29:23,795 --> 00:29:25,364 So, hats off to you for being here. 719 00:29:25,364 --> 00:29:26,732 Thank you so much for sharing your time 720 00:29:26,732 --> 00:29:28,133 and your energy with me. 721 00:29:28,133 --> 00:29:29,835 I'll see you tomorrow. 722 00:29:29,835 --> 00:29:31,203 Take good care. 723 00:29:31,203 --> 00:29:32,604 Namaste. 724 00:29:32,604 --> 00:29:35,407 (light music)