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- Hi, everyone and welcome to
your 31 Day Yoga Revolution.

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It's day 30!

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And today we hone 
in on deep listening

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with an intuition practice.

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Let's get started.

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(lively orchestral music)

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Alrighty my friends,

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let's begin in a nice
comfortable seat of your choice.

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Take a moment to tune 
into what's going on today.

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The theme of our 
practice, intuition,

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using the tools of yoga 
to develop this relationship

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with our inner teacher,

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your intuition.

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As I say all the time, a lot
of you heard me say this,

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connecting to that gut instinct.

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That deep listening, 
or as my friend Kim says,

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"Ya gotta listen to your guts."

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And so this helps us in life

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to move with 
grace and with ease,

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just having a relationship 
with our inner teacher

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or that inner wisdom.

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But it's also really great

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if you find that you're 
a really indecisive person

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to develop this relationship
with your intuition is fabulous

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and I feel like 
in this day and age

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with what's 
going on in the world

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it's important that we 
take the time to not only,

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(kissing)

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(mimics gunfire)

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tend to our bodies but to
really develop a relationship

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with our inner teacher, 
with our inner wisdom.

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Like what does your heart say?

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What does your gut say

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about the things that 
you come in contact with

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on any given day?

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Alright, let's 
start with the breath.

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(inhaling)

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So you know what to do here.

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Start to listen.

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(inhaling)

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Allow the breath 
to deepen and unfold.

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You don't have 
to force anything,

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you don't have to create this
master gold star yogic breath.

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Just breathe deep, 
full and see what happens.

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(deep breathing)

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Begin to come upright 
in the spine best you can

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and maybe soften your 
gaze or close your eyes.

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Trust.

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And align your 
head over your heart

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and your heart over your pelvis.

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Relax your shoulders down

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and as you begin to listen
to the sound of your breath

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see if you can also 
take in any other sounds

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that are going around you.

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They might be pleasant like
the birds outside the window

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or they might be not so pleasant

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but can you take them all in
with the same amount of love,

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with the same inner smile?

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(exhaling softly)

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Then when you're ready inhale,

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lift everything up 
from the base of the spine,

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reach up through the crown.

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And then exhale, come forward.

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We're gonna bring the 
knees as wide as the yoga mat,

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big toes to touch 
and send the hips back.

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Extended Child's Pose.

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Now start to find soft, 
easy movement here

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rocking side to side.

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Fingertips really 
reach towards the front edge.

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And then forehead is 
gonna come to the earth today

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and we're gonna rock 
the forehead side to side.

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Starting to open up 
through the shoulders.

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Continuing to listen to 
the sound of your breath.

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You get a little massage 
on the brow bone here

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but we're also stimulating, 
I said that weird,

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stimulating the area 
between your eyebrows.

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Sending some awareness 
to that third eye center.

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Bowing to that inner teacher

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and your inner guru.

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So awesome.

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And if that doesn't 
resonate with you, no prob,

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just stay open to it.

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You never know when you 
might surprise yourself by

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listening to that voice within

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and then saying yes.

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Alright, let's say yes

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as we press into 
the tops of the feet.

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Inhale, come forward, slide
all the way onto the belly.

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Bring the knees in 
line with the hips,

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press into the tops 
of the feet, and inhale.

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Let's start to open up 
through the heart, the chest.

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Third eye point lifts up

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and if you want 
you can close your eyes

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and look towards 
that third eye point.

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As you inhale lift up

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and exhale, release.

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Slide the hands in 
line with the ribcage.

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Again, inhale.
Look up.

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Maybe you close the eyes and
look towards that third eye.

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And then exhale, release.

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One more time.

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This doesn't have to 
be a big move so be kind.

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Inhale.

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And exhale.

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(exhaling)

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Fabulous.

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Press to all fours.

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Round the spine, walk the
wrists underneath the shoulders.

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Knees directly 
underneath the hip points.

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(inhaling)

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Then inhale, carve 
a line with the nose,

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look forward, drop the belly.

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Again, you can close your eyes

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and send your gaze up towards
that third eye point here.

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As you stretch the front body

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press into the 
tops of the feet firmly,

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press into your hands

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and release back 
to Tabletop position.

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Beautiful.

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We're gonna curl 
the right toes under,

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send the right toes out.

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You can keep it nice 
and low to the earth here

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or inhale, 
lift the right leg high.

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Breathe.

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Lengthen through 
the back of the neck.

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Then inhale, send the 
left fingertips forward.

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Exhale, knee to nose.

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Just three of 
these, nice and slow.

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Inhale, find length, stretch.

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Spinal balance.
Exhale, knee to nose.

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Draw the navel in and up.

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Last time, inhale.

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Radiate through 
the fingers and toes,

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so lots of energy 
so what I mean,

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and then exhale, knee to nose.

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And then release, switch.

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Curl the left toes 
under, send it out.

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You can keep it nice 
and low here if you like

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or lift that back leg up
from the left inner thigh,

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spiraling up towards the sky

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and when you're ready 
right fingertips reach forward.

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Inhale, spread energy 
through the fingertips and toes

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and then exhale, 
round it through.

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(exhaling)

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Inhale to expand.

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And exhale, round it through.

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(exhaling)

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Inhale to expand, last one.

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Exhale, round it through.

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(exhaling)

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Great, Tabletop position.

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We're gonna bring the 
two big toes together,

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knees as wide.

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This time spiral the hands,

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upper arm bones 
around left to right.

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And you're gonna 
press into your palms.

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Slowly look forward.

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Lion's Breath.

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So as you breathe out, 
tongue goes out

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and you look up 
towards that third eye.

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Big breath in.

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Actually, let's 
walk the fingers back

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so you set your hips back.

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Big breath in, here we go.

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(inhaling)

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And exhale, don't be shy.

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(exhaling loudly)

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Awesome, let's do one more.
Really empty out.

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Inhale.
(inhaling)

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Looking up between the brows,
your third eye, let it go.

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(exhaling loudly)

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Lovely.

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Slowly coming back, 
Downward Facing Dog.

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Take your time, walk the 
knees underneath the hips.

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I'll meet you there.

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(deep breathing)

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So make the most of 
your practice here today.

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We are toward the end 
of the road of our journey

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but as know in every 
end is a new beginning

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as Shavasana teaches us.

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So make the most 
of your time here.

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You made it, the 
hardest part is over.

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You made it to your mat 
so start to walk it out.

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Find what feels 
good, stay present.

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I believe in miracles.

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Breathe deep.

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(deep breathing)

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Then walk your feet 
up towards your hands

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or Rag Doll or hop it up.

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Find what feels good 
in your Forward Fold.

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Shake the head loose.

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Start to breathe 
a little deeper.

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(deep breathing)

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Then tuck the chin into the
chest and slowly roll it up.

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And really enjoy this,

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feel your fingertips trace
lines on the tops of the legs.

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Feel your feet 
press into the earth.

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Feel your body 
connect as you breathe in.

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Heart lifts up.

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Take any movement 
here that feels good.

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Maybe it's stillness, 
letting the breath move you.

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Maybe it's some 
Seaweed movement.

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Classic yoga terms 
coming out here left and right.

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Maybe it's some 
Seaweed movement,

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maybe you loop the shoulders.

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Maybe lift the toes.

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Maybe fix your pantaloons.

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Maybe you lick your lips.

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Then when you feel centered
in Mountain Pose or Tadasana

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find a new breath, 
whatever that means to you.

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A fuller breath, a 
more audible breath,

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a more conscious breath.

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Then on your next 
inhale reach the fingertips up,

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let the breath move you.

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Inhale, reach for the sky

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and exhale, Forward Fold.

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Inhale, Halfway Lift, 
find length.

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Let your heart be light.

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Lift it up.

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Exhale, soften and bow.

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Reach for the sky, 
press into the feet.

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Inhale, spread the fingertips.

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Exhale, hands to heart.

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Head over heart, heart over
pelvis, lengthen tailbone down.

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So we've been connecting 
all the way from the root,

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lower belly, navel, 
just above the navel,

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heart, our throat and 
now we're riding the wave

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all the way up here 
to the crown of the head.

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Keep that in mind as you move.

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Try to integrate the spine,

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not just anatomically 
but energetically,

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today and let's 
see what happens.

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We'll move from 
a place of connect.

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Let's see what happens.

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Okay, inhale, reach for the sky.

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This time clap 
the palms together,

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Jai, just kinda clear the slate.

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(hands clapping)

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And then Forward Fold.

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Inhale, Halfway Lift.

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Nice, exhale, soften and bow.

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Inhale, reach for the sky.

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Press into your 
feet, root to rise.

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And exhale, hands to heart.

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Soft knees, 
inhale, reach and lift.

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Exhale, fold, soft knees.

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(exhaling)

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Move with your breath.

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Inhale, Halfway Lift.

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Exhale, soften and bow.

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Root to rise.

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Inhale, reach for the sky.

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Give your thinking mind a break.

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Let your breath take over.

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Exhale, hands to heart.

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Namaste.

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Soft knees, inhale, 
reach for the stars.

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Exhale, float it down.

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Inhale, lengthen 
through the crown.

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Halfway Lift.

261
00:11:47,674 --> 00:11:50,510
And exhale, soften and fold.

262
00:11:50,510 --> 00:11:51,344
Brilliant.

263
00:11:51,344 --> 00:11:53,947
Bring the feet together, 
step the right foot back.

264
00:11:53,947 --> 00:11:55,682
Lower the right knee.

265
00:11:55,682 --> 00:11:57,817
Start to stretch it out, 
loop the shoulders.

266
00:11:57,817 --> 00:11:59,652
Inhale, open the chest.

267
00:11:59,652 --> 00:12:01,721
Maybe fingertips 
come out, maybe not.

268
00:12:01,721 --> 00:12:05,091
Inhale and then exhale, release.

269
00:12:05,091 --> 00:12:09,442
Pull the left hip crease back.

270
00:12:09,442 --> 00:12:11,464
Shout out to 
anyone named Chris there.

271
00:12:11,464 --> 00:12:12,298
(laughing)

272
00:12:12,298 --> 00:12:14,334
Pull the left hip crease back.

273
00:12:14,334 --> 00:12:15,335
Half Splits.

274
00:12:15,335 --> 00:12:20,206
Feel big, buoyant breaths
stretching your back muscles

275
00:12:20,206 --> 00:12:22,175
and then roll it through.

276
00:12:22,175 --> 00:12:25,511
Back to your Low Lunge, 
lift the back knee, inhale.

277
00:12:25,511 --> 00:12:26,980
Exhale, plant the palms.

278
00:12:26,980 --> 00:12:30,583
Strong Plank here so 
let your body talk, breathe.

279
00:12:30,583 --> 00:12:31,851
Give the thinking mind a break.

280
00:12:31,851 --> 00:12:34,354
Your mind is so powerful, 
especially in these Planks,

281
00:12:34,354 --> 00:12:35,822
top of a push-up.

282
00:12:35,822 --> 00:12:36,956
Listen to your body.

283
00:12:36,956 --> 00:12:40,353
It wants to talk.

284
00:12:40,353 --> 00:12:41,728
Let your body talk.

285
00:12:41,728 --> 00:12:43,896
Alright, inhale, shift forward.

286
00:12:43,896 --> 00:12:46,032
Exhale, navel stays 
drawing up to the spine

287
00:12:46,032 --> 00:12:48,968
as you lower all the way down.

288
00:12:48,968 --> 00:12:50,136
Inhale, Cobra.

289
00:12:51,604 --> 00:12:53,606
Exhale to release.

290
00:12:53,606 --> 00:12:56,843
Press up to all 
fours or to Plank

291
00:12:56,843 --> 00:12:59,445
and then make your 
way to Downward Dog.

292
00:12:59,445 --> 00:13:00,747
Inhale in, you got this.

293
00:13:00,747 --> 00:13:01,814
Stay present.

294
00:13:03,116 --> 00:13:04,117
Exhale out.

295
00:13:04,117 --> 00:13:05,118
(exhaling)

296
00:13:05,118 --> 00:13:07,587
Step the right 
foot all the way up.

297
00:13:07,587 --> 00:13:09,255
Lower the back knee.

298
00:13:10,423 --> 00:13:12,125
Front knee over front ankle.

299
00:13:12,125 --> 00:13:14,494
Press into your 
foundation and inhale.

300
00:13:14,494 --> 00:13:17,830
Lift the fingertips 
maybe, open your chest.

301
00:13:17,830 --> 00:13:19,666
Exhale to release.

302
00:13:19,666 --> 00:13:21,367
Pull the right hip crease back.

303
00:13:21,367 --> 00:13:25,471
Shout out to Chris, 
again, if your name's Chris.

304
00:13:25,471 --> 00:13:27,640
Breathe here, Half Splits.

305
00:13:27,640 --> 00:13:29,342
(exhaling)

306
00:13:29,342 --> 00:13:31,477
And then rolling 
through that right foot,

307
00:13:31,477 --> 00:13:34,280
inhale, open your heart, smile.

308
00:13:34,280 --> 00:13:36,249
Then plant the 
palms, step it back.

309
00:13:36,249 --> 00:13:38,184
Nice strong Plank here.

310
00:13:39,118 --> 00:13:40,119
Beautiful.

311
00:13:40,119 --> 00:13:41,521
Inhale in.

312
00:13:41,521 --> 00:13:44,991
Exhale, lower down with control.

313
00:13:44,991 --> 00:13:47,427
Inhale, open your heart.

314
00:13:47,427 --> 00:13:50,530
Exhale, become absorbed with
the sound of your breath.

315
00:13:50,530 --> 00:13:53,399
Inhale, press up 
to all fours or Plank

316
00:13:53,399 --> 00:13:55,001
then make your 
way to Downward Dog.

317
00:13:55,001 --> 00:13:56,002
Breathe out.

318
00:13:56,002 --> 00:13:57,537
(exhaling)

319
00:13:57,537 --> 00:13:58,438
Breathe in.

320
00:13:59,405 --> 00:14:02,108
As you exhale shake 
the head loose here.

321
00:14:02,108 --> 00:14:03,142
(exhaling)

322
00:14:03,142 --> 00:14:04,143
Breathe out.

323
00:14:05,044 --> 00:14:08,514
Drop the left heel, inhale,
lift the right leg up high.

324
00:14:08,514 --> 00:14:10,750
Exhale, knee to nose.

325
00:14:10,750 --> 00:14:11,851
(exhaling)

326
00:14:11,851 --> 00:14:14,020
Inhale, lift the 
right leg up high.

327
00:14:14,020 --> 00:14:15,788
Exhale, right 
knee to right tricep.

328
00:14:15,788 --> 00:14:18,224
Think up and over, really 
opening up through the hip.

329
00:14:18,224 --> 00:14:20,026
Gaze is straight down.

330
00:14:20,026 --> 00:14:22,161
Inhale, lift it up.

331
00:14:22,161 --> 00:14:23,329
Exhale, cross it over.

332
00:14:23,329 --> 00:14:26,332
Right knee to left tricep.

333
00:14:26,332 --> 00:14:28,201
Inhale, lift it up.

334
00:14:28,201 --> 00:14:32,038
And exhale all the 
way up to your lunge.

335
00:14:32,038 --> 00:14:32,872
Beautiful.

336
00:14:32,872 --> 00:14:34,307
Lower the back knee.

337
00:14:34,307 --> 00:14:37,043
Inhale, sweep the 
arms all the way up.

338
00:14:37,043 --> 00:14:39,045
Move with your breath.

339
00:14:39,045 --> 00:14:42,381
Then exhale, float 
'em all the way down.

340
00:14:43,449 --> 00:14:44,283
Beautiful.

341
00:14:44,283 --> 00:14:45,551
Send the right hip crease back.

342
00:14:45,551 --> 00:14:48,454
Take a deep 
breath in, Half Splits.

343
00:14:49,355 --> 00:14:53,092
Then curl the back toes under,
Warrior Two here we come.

344
00:14:53,092 --> 00:14:56,562
Rolling through that front
foot, pivot on the back knee.

345
00:14:56,562 --> 00:15:00,733
Stay nice and low here 
as you open up Warrior Two.

346
00:15:03,703 --> 00:15:04,537
Awesome.

347
00:15:04,537 --> 00:15:05,571
Pull the pinkies back,

348
00:15:05,571 --> 00:15:08,307
lengthen through 
the crown of the head.

349
00:15:08,307 --> 00:15:09,952
Nice.
Then Peaceful Warrior.

350
00:15:09,952 --> 00:15:12,278
Right fingertips 
reach forward, up and back.

351
00:15:12,278 --> 00:15:13,713
Big stretch here.

352
00:15:13,713 --> 00:15:15,782
Inhale, enjoy this next move

353
00:15:15,782 --> 00:15:19,752
as you cartwheel all the 
way back down to your lunge.

354
00:15:19,752 --> 00:15:21,087
Gorgeous.

355
00:15:21,087 --> 00:15:22,955
Inhale, look forward.

356
00:15:22,955 --> 00:15:25,525
Exhale, right fingertips 
reach towards the sky.

357
00:15:25,525 --> 00:15:28,361
Find that 
scissor effect, lift up.

358
00:15:29,228 --> 00:15:31,831
Then exhale, float it down.

359
00:15:31,831 --> 00:15:32,665
Awesome.

360
00:15:32,665 --> 00:15:35,568
Plant the palms, step the
right toes back with control.

361
00:15:35,568 --> 00:15:39,906
Look forward, slowly lower
all the way onto the belly.

362
00:15:39,906 --> 00:15:41,073
Inhale, Cobra.

363
00:15:42,475 --> 00:15:43,810
Exhale, release.

364
00:15:44,710 --> 00:15:46,279
Press to Plank or all fours.

365
00:15:46,279 --> 00:15:49,515
Big inhale and 
then exhale to your Dog.

366
00:15:51,317 --> 00:15:56,256
Breathe in and listen to your
breath as you breathe out.

367
00:15:56,256 --> 00:15:58,624
(exhaling)

368
00:15:58,624 --> 00:16:01,194
Inhale, lift the 
left leg up high.

369
00:16:01,194 --> 00:16:02,795
Exhale, knee to nose.

370
00:16:02,795 --> 00:16:05,031
Cultivate strength.

371
00:16:05,031 --> 00:16:07,834
Inhale, Three-Legged Dog.

372
00:16:07,834 --> 00:16:10,436
Exhale, left knee 
draws up and over

373
00:16:10,436 --> 00:16:13,105
to touch, or kiss, left tricep.

374
00:16:13,105 --> 00:16:14,607
Straight down.

375
00:16:14,607 --> 00:16:16,108
Inhale, Three-Legged Dog.

376
00:16:16,108 --> 00:16:18,156
Move nice and slow.
Last one, you got this.

377
00:16:18,156 --> 00:16:19,178
Cross it over.

378
00:16:19,178 --> 00:16:20,613
Left knee to right tricep.

379
00:16:20,613 --> 00:16:22,515
Upper body is in Plank.

380
00:16:22,515 --> 00:16:27,486
Inhale, reach it up and exhale
all the way to your lunge.

381
00:16:28,076 --> 00:16:31,388
Nice work.
Lower the back knee.

382
00:16:31,388 --> 00:16:35,695
Find a big inhale to reach
the fingertips all the way up.

383
00:16:35,695 --> 00:16:39,065
Tap into a little joy 
here, that inner smile.

384
00:16:39,065 --> 00:16:43,269
Let your breath move you as
you exhale, bring it down.

385
00:16:43,269 --> 00:16:44,737
Send the hips back.

386
00:16:44,737 --> 00:16:46,239
Flex the left foot.

387
00:16:46,239 --> 00:16:47,874
Breathe in.

388
00:16:47,874 --> 00:16:50,776
And then curl the right toes
under, connect to your center.

389
00:16:50,776 --> 00:16:52,812
Move from a 
place of connect here.

390
00:16:52,812 --> 00:16:56,616
As you roll through the front
foot pivot on the back foot.

391
00:16:56,616 --> 00:16:58,017
Keep it nice and low.

392
00:16:58,017 --> 00:17:02,154
Strong, strong foundation 
as you open up Warrior Two.

393
00:17:03,456 --> 00:17:04,891
Beautiful.

394
00:17:04,891 --> 00:17:07,527
Take a deep breath in.

395
00:17:07,527 --> 00:17:09,561
Sink a little lower, 
long breath out.

396
00:17:09,561 --> 00:17:10,997
(exhaling)

397
00:17:10,997 --> 00:17:12,064
Peaceful Warrior.

398
00:17:12,064 --> 00:17:14,300
As you inhale reach the 
left fingertips this time

399
00:17:14,300 --> 00:17:16,102
forward, up, and back.

400
00:17:16,102 --> 00:17:19,839
Big, buoyant breath here and
then enjoy this next move

401
00:17:19,839 --> 00:17:22,675
as you cartwheel 
all the way down.

402
00:17:23,809 --> 00:17:26,646
Inhale to look 
forward, find length.

403
00:17:26,646 --> 00:17:28,814
Then exhale, 
plant the right palm

404
00:17:28,814 --> 00:17:31,517
and reach the left 
fingertips towards the sky.

405
00:17:31,517 --> 00:17:36,188
Find that scissor effect here
as you breathe in, big twist.

406
00:17:36,188 --> 00:17:38,791
And release as you breathe out.

407
00:17:39,792 --> 00:17:42,662
Plant the palms, 
step the left toes back.

408
00:17:42,662 --> 00:17:46,832
Inhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

409
00:17:46,832 --> 00:17:48,100
Take your time.

410
00:17:48,100 --> 00:17:51,337
Inhale to open 
your heart, your chest

411
00:17:51,337 --> 00:17:54,607
and exhale to 
send it up and back.

412
00:17:54,607 --> 00:17:56,342
Downward Facing Dog.

413
00:17:56,342 --> 00:17:57,877
Big breath in.

414
00:17:57,877 --> 00:17:59,111
(inhaling)

415
00:17:59,111 --> 00:18:00,446
Big breath out.

416
00:18:00,446 --> 00:18:02,148
(exhaling)

417
00:18:02,148 --> 00:18:05,251
Inhale, gather energy 
up from the lower belly.

418
00:18:05,251 --> 00:18:09,027
Bend the knees 
and slowly lower down.

419
00:18:09,027 --> 00:18:10,222
Bring the two big toes together.

420
00:18:10,222 --> 00:18:12,058
Walk the hands between the legs.

421
00:18:12,058 --> 00:18:14,060
You're gonna come 
up onto the toes here

422
00:18:14,060 --> 00:18:16,395
for a little froggy posture.

423
00:18:17,997 --> 00:18:19,865
So if you're doing 
this one with your kiddos

424
00:18:19,865 --> 00:18:23,469
I suggest you hop 
around off your lily pad.

425
00:18:24,503 --> 00:18:28,240
More kids yoga to 
come this year, can't wait.

426
00:18:29,342 --> 00:18:30,776
For me all yoga's kids yoga

427
00:18:30,776 --> 00:18:35,470
but my roots actually 
come from kids yoga.

428
00:18:35,470 --> 00:18:39,552
My first business was 
called Love Kids Yoga, LKY.

429
00:18:41,020 --> 00:18:43,723
Alright, so we're here 
working in froggy pose.

430
00:18:43,723 --> 00:18:45,658
You can bring it 
up to a toe balance

431
00:18:45,658 --> 00:18:49,061
by opening these wide and
bringing the hands to the heart.

432
00:18:49,061 --> 00:18:50,029
Finding that lift.

433
00:18:50,029 --> 00:18:51,364
Again, you're trying to slide

434
00:18:51,364 --> 00:18:55,101
a papers thin worth of space
between your bum and your heels

435
00:18:55,101 --> 00:18:57,303
if you really wanna work.

436
00:18:57,303 --> 00:19:00,206
Work, W-E-R-K that is.

437
00:19:00,206 --> 00:19:02,074
If you're ready 
for a little Crow play

438
00:19:02,074 --> 00:19:05,111
bring the palms to the 
earth, loop the shoulders.

439
00:19:05,111 --> 00:19:07,680
Send your awareness 
towards that third eye point

440
00:19:07,680 --> 00:19:10,850
and gaze forward as you 
work to cultivate energy

441
00:19:10,850 --> 00:19:14,153
from the lower belly 
and lift up, up, up, up.

442
00:19:14,153 --> 00:19:15,554
Knees come to the armpit-chest

443
00:19:15,554 --> 00:19:17,757
and maybe we rock a 
little front to back

444
00:19:17,757 --> 00:19:20,559
without even lifting the toes.

445
00:19:20,559 --> 00:19:23,462
Then maybe one toe lifts up.

446
00:19:23,462 --> 00:19:24,930
We keep breathing here.

447
00:19:24,930 --> 00:19:26,032
Maybe both toes lift up.

448
00:19:26,032 --> 00:19:28,768
So play a little bit here.

449
00:19:28,768 --> 00:19:31,604
We can also work 
in the Toe Stand.

450
00:19:33,606 --> 00:19:37,616
Maybe take a 
different variation, too.

451
00:19:39,278 --> 00:19:41,647
So to each his own 
here, a little play time.

452
00:19:41,647 --> 00:19:45,317
Again, if you're working in
Bakasana send that gaze forward

453
00:19:45,317 --> 00:19:48,020
and you have to everyone really

454
00:19:48,020 --> 00:19:51,824
pay attention to 
where your focus is.

455
00:19:51,824 --> 00:19:57,128
Listen to that inner wisdom
going through your checklist.

456
00:19:57,496 --> 00:20:00,166
So it's not just arbitrary, 
the alignment, right?

457
00:20:00,166 --> 00:20:02,601
It's about 
cultivating a relationship

458
00:20:02,601 --> 00:20:04,303
with your inner teacher.

459
00:20:04,303 --> 00:20:07,039
(deep breathing)

460
00:20:12,178 --> 00:20:13,913
Then, wherever you 
are, take your time.

461
00:20:13,913 --> 00:20:17,850
We're gonna come 
to a nice, low squat.

462
00:20:17,850 --> 00:20:18,818
Palms together.

463
00:20:18,818 --> 00:20:20,286
We'll take a 
deep breath in here.

464
00:20:20,286 --> 00:20:22,488
Everyone lift your heart.

465
00:20:22,488 --> 00:20:25,024
Then swim your 
fingertips around to release.

466
00:20:25,024 --> 00:20:29,128
Stay active in the toes 
as you come to Dandasana.

467
00:20:31,764 --> 00:20:34,533
Send the legs out long 
as you press into the heels.

468
00:20:34,533 --> 00:20:37,303
Lift up through your heart.

469
00:20:37,303 --> 00:20:38,270
(exhaling)

470
00:20:38,270 --> 00:20:39,772
Dandasana.

471
00:20:39,772 --> 00:20:41,407
We'll take the right knee in.

472
00:20:41,407 --> 00:20:42,908
Find your leg baby.

473
00:20:42,908 --> 00:20:46,331
Give it a rock front 
to back, left to right.

474
00:20:46,331 --> 00:20:49,548
You can catch it in your left
hand or the left hip crease.

475
00:20:49,548 --> 00:20:50,382
Breathe.

476
00:20:51,317 --> 00:20:53,752
(deep breathing)

477
00:20:53,752 --> 00:20:55,421
And then a 
little play time here.

478
00:20:55,421 --> 00:20:58,924
You can take your 
right foot, pull it back.

479
00:20:58,924 --> 00:21:04,151
Maybe you're working 
in a way that feels good

480
00:21:04,151 --> 00:21:07,466
to slowly bring that 
right knee over the shoulder.

481
00:21:07,466 --> 00:21:10,769
If it doesn't feel 
good today don't do it.

482
00:21:10,769 --> 00:21:11,704
Listen.

483
00:21:11,704 --> 00:21:13,839
(exhaling)

484
00:21:13,839 --> 00:21:16,275
So we're here, or we're here,

485
00:21:16,275 --> 00:21:20,913
or we're maybe working
towards here, Eight-Angle.

486
00:21:20,913 --> 00:21:22,148
Breathing deep.

487
00:21:23,349 --> 00:21:27,419
Maybe you send your gaze out
and work on the arm balance.

488
00:21:27,419 --> 00:21:29,688
(exhaling)

489
00:21:30,823 --> 00:21:32,825
And then if you're 
working in the arm balance

490
00:21:32,825 --> 00:21:36,162
slowly make your way back and
let's switch to the left leg.

491
00:21:36,162 --> 00:21:38,564
Sit up nice and tall.

492
00:21:38,564 --> 00:21:41,400
Find your leg baby, 
opening the hip here.

493
00:21:41,400 --> 00:21:43,302
Keeping that lift 
up through the heart,

494
00:21:43,302 --> 00:21:46,071
that awareness 
through the crown.

495
00:21:46,071 --> 00:21:49,475
Rock front, rock back,

496
00:21:49,475 --> 00:21:52,475
rock side to side.

497
00:21:54,513 --> 00:21:57,283
(deep breathing)

498
00:21:59,185 --> 00:22:02,688
Then maybe you take that leg
back behind that lift here

499
00:22:02,688 --> 00:22:03,822
and then maybe we're working

500
00:22:03,822 --> 00:22:06,826
to get this left 
leg over the right.

501
00:22:08,194 --> 00:22:11,797
Then maybe you're playing here
but just listen to your body.

502
00:22:11,797 --> 00:22:13,699
Listen, listen, listen.

503
00:22:19,638 --> 00:22:22,608
And then if you're working
in the arm balance, fabulous.

504
00:22:22,608 --> 00:22:23,876
Take a deep breath in

505
00:22:23,876 --> 00:22:28,047
and use an exhale to slowly,
and with control, unravel.

506
00:22:28,047 --> 00:22:30,316
(exhaling)

507
00:22:31,917 --> 00:22:35,855
And then we're all gonna 
extend both legs out long.

508
00:22:35,855 --> 00:22:37,223
Interlace the fingertips,

509
00:22:37,223 --> 00:22:39,892
keep the index 
finger pointing forward.

510
00:22:39,892 --> 00:22:41,126
Point the toes.

511
00:22:42,428 --> 00:22:46,265
Connect to this energy 
from the base of the spine

512
00:22:46,265 --> 00:22:48,100
all the way up to 
the crown of the head.

513
00:22:48,100 --> 00:22:53,009
That includes your abdominals.

514
00:22:53,009 --> 00:22:54,273
Then we'll slowly, 
starting with the tail,

515
00:22:54,273 --> 00:22:56,108
start to rock it back.

516
00:22:57,209 --> 00:23:00,879
Trying to be as articulate as
possible with the spine here.

517
00:23:00,879 --> 00:23:02,748
(exhaling)

518
00:23:02,748 --> 00:23:06,118
Slowly lowering down 
all the way, take your time.

519
00:23:06,118 --> 00:23:08,754
And then eventually 
you'll hit the ground

520
00:23:08,754 --> 00:23:11,190
and we'll reach the arms 
all the way up and overhead

521
00:23:11,190 --> 00:23:13,359
for a big full body stretch.

522
00:23:13,359 --> 00:23:16,762
(deep breathing)

523
00:23:16,762 --> 00:23:20,899
Great, interlace the fingertips,
bring them behind the head

524
00:23:21,834 --> 00:23:24,069
and elbows super wide here.

525
00:23:25,638 --> 00:23:26,472
Fabulous.

526
00:23:26,472 --> 00:23:29,275
Slowly hug the knees 
up towards the chest.

527
00:23:29,275 --> 00:23:32,778
Scoop the tailbone up so your
lower back is really flat.

528
00:23:32,778 --> 00:23:34,914
Shins parallel to the earth.

529
00:23:34,914 --> 00:23:35,748
Inhale in.

530
00:23:35,748 --> 00:23:39,251
As you exhale, right shoulder
to the center of your chest

531
00:23:39,251 --> 00:23:43,722
and you're gonna 
extend the right leg out long.

532
00:23:43,722 --> 00:23:44,923
Inhale, come back.

533
00:23:44,923 --> 00:23:46,725
Keep the neck long, lengthen.

534
00:23:46,725 --> 00:23:48,983
Exhale, twist.

535
00:23:49,828 --> 00:23:51,363
Inhale, lift everything.

536
00:23:51,363 --> 00:23:53,565
Scoop the tailbone, 
lift your heart.

537
00:23:53,565 --> 00:23:55,067
And exhale, cross.

538
00:23:56,302 --> 00:23:57,369
Inhale, lift.

539
00:23:58,504 --> 00:23:59,738
Exhale, cross.

540
00:23:59,738 --> 00:24:01,006
Just three more.

541
00:24:01,006 --> 00:24:03,114
Inhale.
(inhaling)

542
00:24:03,114 --> 00:24:05,843
Exhale.
(exhaling)

543
00:24:05,843 --> 00:24:07,413
Inhale.

544
00:24:07,413 --> 00:24:08,914
And exhale.

545
00:24:08,914 --> 00:24:10,349
Two more, inhale.

546
00:24:11,383 --> 00:24:12,217
And twist.

547
00:24:12,217 --> 00:24:13,652
(exhaling)

548
00:24:13,652 --> 00:24:14,653
Inhale.

549
00:24:14,653 --> 00:24:15,721
(inhaling)

550
00:24:15,721 --> 00:24:16,555
And twist.

551
00:24:16,555 --> 00:24:17,389
(exhaling)

552
00:24:17,389 --> 00:24:18,924
Last one, inhale.

553
00:24:18,924 --> 00:24:20,059
(inhaling)

554
00:24:20,059 --> 00:24:21,026
And twist.

555
00:24:21,026 --> 00:24:22,861
(exhaling)

556
00:24:22,861 --> 00:24:24,930
Inhale, look up.

557
00:24:24,930 --> 00:24:26,165
And twist.

558
00:24:26,165 --> 00:24:27,266
Fabulous.

559
00:24:27,266 --> 00:24:30,636
Hug the knees into the 
chest, neck nice and long.

560
00:24:30,636 --> 00:24:31,470
Release.

561
00:24:32,771 --> 00:24:35,541
(deep breathing)

562
00:24:36,775 --> 00:24:38,143
Listen to the 
sound of your breath.

563
00:24:38,143 --> 00:24:40,779
Send the 
fingertips out left to right.

564
00:24:40,779 --> 00:24:42,848
Inhale, scoop the tailbone up.

565
00:24:42,848 --> 00:24:46,018
Exhale, let your 
legs go heavy to the left.

566
00:24:46,018 --> 00:24:48,087
Turn your gaze to the right.

567
00:24:48,087 --> 00:24:49,254
Big breath in.

568
00:24:50,189 --> 00:24:51,690
Exhale, come back to center.

569
00:24:51,690 --> 00:24:53,759
Maybe knees nice and wide.

570
00:24:53,759 --> 00:24:57,763
Inhale and then use 
your exhale ah, twist again.

571
00:24:58,797 --> 00:25:01,734
Heavy in the legs, I got 
relaxed there, to the right

572
00:25:01,734 --> 00:25:04,036
and then take 
your gaze to the left.

573
00:25:04,036 --> 00:25:08,207
Maybe close your eyes, look
up at that third eye point.

574
00:25:09,908 --> 00:25:14,079
Inhale and use your 
exhale to come back to center.

575
00:25:15,347 --> 00:25:16,181
Gorgeous.

576
00:25:17,316 --> 00:25:18,784
So as the feet come to the mat

577
00:25:18,784 --> 00:25:23,255
I'll bring the hands right to
the base of the thigh here,

578
00:25:23,255 --> 00:25:25,057
the hip crease, 
sorry (chuckling)

579
00:25:25,057 --> 00:25:26,325
And then toes 
are pointing forward.

580
00:25:26,325 --> 00:25:27,726
We're just gonna take the palms

581
00:25:27,726 --> 00:25:30,095
and travel all the 
way up to the knees

582
00:25:30,095 --> 00:25:32,631
and then travel 
all the way down.

583
00:25:32,631 --> 00:25:35,634
Try not to create any 
extra added tension in the face

584
00:25:35,634 --> 00:25:37,469
or the throat or the neck.

585
00:25:37,469 --> 00:25:40,105
Lift your third eye point all
the way up towards the heaven

586
00:25:40,105 --> 00:25:42,641
as you crawl the hands 
all the way up to the knees

587
00:25:42,641 --> 00:25:45,511
and then all the way down.

588
00:25:45,511 --> 00:25:48,847
All the way up 
and all the way down.

589
00:25:48,847 --> 00:25:50,983
Getting a nice massage.

590
00:25:50,983 --> 00:25:54,520
All the way up 
and all the way down.

591
00:25:54,520 --> 00:25:55,554
Great, one more.

592
00:25:55,554 --> 00:25:58,557
All the way up 
and all the way down.

593
00:25:59,425 --> 00:26:00,492
Yes!

594
00:26:00,492 --> 00:26:02,728
Inch the toes all the way out.

595
00:26:02,728 --> 00:26:05,731
Extend the legs long, bring
your arms gently at your sides.

596
00:26:05,731 --> 00:26:08,367
Take a deep 
breath in, life is good.

597
00:26:08,367 --> 00:26:09,535
(inhaling)

598
00:26:09,535 --> 00:26:11,336
And exhale to relax.

599
00:26:11,336 --> 00:26:13,572
(exhaling)

600
00:26:16,341 --> 00:26:17,818
So nice.

601
00:26:20,879 --> 00:26:23,749
Soften the area 
between your two eyebrows.

602
00:26:23,749 --> 00:26:26,518
(deep breathing)

603
00:26:32,825 --> 00:26:36,061
The teacher in me 
honors and recognizes

604
00:26:37,162 --> 00:26:40,165
the teacher, 
the wisdom, within you.

605
00:26:43,769 --> 00:26:47,940
I'll bring the palms up 
to the third eye point today.

606
00:26:49,208 --> 00:26:50,409
(dog barking)

607
00:26:50,409 --> 00:26:52,511
Thank you, Benji.

608
00:26:52,511 --> 00:26:54,179
Thank you Benji-roo.

609
00:26:56,381 --> 00:26:58,484
Way to keep it real.

610
00:26:58,484 --> 00:27:01,487
Let's not edit this, 
let's keep this.

611
00:27:01,487 --> 00:27:05,808
Yep, he's saying, 
"Om shanti shanti om."

612
00:27:07,459 --> 00:27:08,293
Oh, no.

613
00:27:08,293 --> 00:27:10,162
It was, Om namo guru dev namo.

614
00:27:10,162 --> 00:27:11,830
That's what he said.

615
00:27:14,967 --> 00:27:18,370
The teacher in me 
bows to the teacher in you.

616
00:27:18,370 --> 00:27:20,439
Tomorrow's our final day.

617
00:27:22,641 --> 00:27:23,475
Namaste.

618
00:27:25,244 --> 00:27:28,080
(deep breathing)

619
00:27:29,615 --> 00:27:33,118
(lively orchestral music)