1 00:00:00,167 --> 00:00:01,367 - What's up my friends? 2 00:00:01,367 --> 00:00:03,637 Welcome to Revolution, your 31 days of yoga. 3 00:00:03,637 --> 00:00:06,173 It's day five and I'm feeling alive, 4 00:00:06,173 --> 00:00:08,509 and today's practice is all about rhythm 5 00:00:08,509 --> 00:00:10,410 and cultivating a sense of listening 6 00:00:10,410 --> 00:00:13,513 so you can really be true to your own rhythm, 7 00:00:13,513 --> 00:00:15,415 to the beat of your own drum. 8 00:00:15,415 --> 00:00:16,550 (laughs) 9 00:00:16,550 --> 00:00:18,318 All jokes aside, I feel like this is really important, 10 00:00:18,318 --> 00:00:21,588 because if you practice cultivating a graceful rhythm 11 00:00:21,588 --> 00:00:24,157 on your yoga mat, you're gonna be able to have 12 00:00:24,157 --> 00:00:27,561 a graceful and more connected, amazing rhythm 13 00:00:27,561 --> 00:00:29,463 off your yoga mat. 14 00:00:29,463 --> 00:00:32,332 So hop into something comfy and let's get started. 15 00:00:32,332 --> 00:00:35,836 (light music) 16 00:00:40,974 --> 00:00:43,877 Alright my sweet friends, let's begin in extended 17 00:00:43,877 --> 00:00:46,246 Child's Pose today. 18 00:00:46,246 --> 00:00:49,349 So if extended Child's Pose is not your jam, 19 00:00:49,349 --> 00:00:51,385 then you can just start in cross-legged. 20 00:00:51,385 --> 00:00:54,054 Otherwise, we'll bring the knees as wide as the yoga mat 21 00:00:54,054 --> 00:00:56,423 and start to walk the fingertips on out. 22 00:00:56,423 --> 00:01:00,233 Now as you do this even here, can you start to connect 23 00:01:00,233 --> 00:01:05,200 to just this idea even, this sensibility 24 00:01:05,200 --> 00:01:08,077 of what is my rhythm today? 25 00:01:09,553 --> 00:01:12,472 And as you slowly bow the forehead to the mat, 26 00:01:12,472 --> 00:01:14,074 or if you're seated cross-legged 27 00:01:14,074 --> 00:01:17,844 you can just draw your chin to your chest, 28 00:01:17,844 --> 00:01:20,514 take a second to close your eyes and go inward 29 00:01:20,514 --> 00:01:22,490 and just feel it out. 30 00:01:23,850 --> 00:01:25,519 What's my energy level? 31 00:01:25,519 --> 00:01:28,555 What is occupying my thoughts? 32 00:01:28,555 --> 00:01:31,792 And then together, and know that you are not alone, 33 00:01:31,792 --> 00:01:36,463 we're gonna do this together and with a ton of other people 34 00:01:36,463 --> 00:01:39,569 across the globe, the planet. 35 00:01:40,300 --> 00:01:42,936 We're gonna take a deep breath in. 36 00:01:42,936 --> 00:01:45,772 And then hold the breath at the top of the inhale. 37 00:01:45,772 --> 00:01:48,158 Retain the breath here. 38 00:01:50,844 --> 00:01:53,246 And then exhale, empty it all out. 39 00:01:53,246 --> 00:01:55,716 (exhaling) 40 00:01:55,716 --> 00:01:56,950 Two more times. 41 00:01:56,950 --> 00:01:57,884 Big inhale. 42 00:02:01,788 --> 00:02:03,557 Pause, retain the breath. 43 00:02:03,557 --> 00:02:05,125 Hold it at the top. 44 00:02:07,961 --> 00:02:10,197 And then exhale, empty it all out. 45 00:02:10,197 --> 00:02:11,732 Let go of the day thus far. 46 00:02:11,732 --> 00:02:12,875 Let it go. 47 00:02:14,401 --> 00:02:16,903 And one more time, big inhale. 48 00:02:20,807 --> 00:02:23,243 Pause, hold at the top, retain the breath, 49 00:02:23,243 --> 00:02:25,746 relax the face, the shoulders. 50 00:02:25,746 --> 00:02:28,715 Start to drop in for your practice today. 51 00:02:28,715 --> 00:02:30,384 And exhale, let it go. 52 00:02:30,384 --> 00:02:32,219 Empty it out, awesome. 53 00:02:33,053 --> 00:02:33,887 Here we go. 54 00:02:33,887 --> 00:02:35,455 Pressing into the tops of the feet, 55 00:02:35,455 --> 00:02:38,125 I'm gonna slowly shift my heart space 56 00:02:38,125 --> 00:02:40,127 over towards the left side of the mat, 57 00:02:40,127 --> 00:02:43,363 and then begin to inhale as I come forward. 58 00:02:43,363 --> 00:02:44,798 Shine your heart forward. 59 00:02:44,798 --> 00:02:48,368 Stretch, and then exhale, rounding through. 60 00:02:49,369 --> 00:02:52,372 So if you're a long time YWA homie, 61 00:02:52,372 --> 00:02:57,364 you know that I often refer to this as drunk Cat-Cow. 62 00:02:57,978 --> 00:02:59,579 And the reason I originally said that 63 00:02:59,579 --> 00:03:02,382 is I want people to think of the spine dropping, 64 00:03:02,382 --> 00:03:06,453 the belly dropping and the spine curve of Cat and Cow 65 00:03:06,453 --> 00:03:08,955 as they do this, and so then the spine rounding 66 00:03:08,955 --> 00:03:10,023 as you come back. 67 00:03:10,023 --> 00:03:11,224 Let me articulate that better. 68 00:03:11,224 --> 00:03:13,593 As you inhale, drop the belly. 69 00:03:13,593 --> 00:03:15,996 And this is the Cow Pose here. 70 00:03:15,996 --> 00:03:18,031 And then as you exhale, rounding through, 71 00:03:18,031 --> 00:03:19,232 this is the Cat Pose. 72 00:03:19,232 --> 00:03:20,700 So we're not just going in the circle, 73 00:03:20,700 --> 00:03:24,838 but we're finding this loose articulation in the spine, 74 00:03:24,838 --> 00:03:27,040 and this is a situation or a scenario 75 00:03:27,040 --> 00:03:31,445 where you really do have to find your own cadence, 76 00:03:31,445 --> 00:03:33,547 and your own soft rhythm. 77 00:03:36,917 --> 00:03:41,761 Keeping up with the synchronization of the breath 78 00:03:42,820 --> 00:03:44,424 with the movement and the movement to the breath. 79 00:03:44,424 --> 00:03:46,526 So reverse your circle if you haven't already. 80 00:03:46,526 --> 00:03:48,595 And then just keep exploring your body in space here. 81 00:03:48,595 --> 00:03:52,766 So we're gettin' a little freaky, day five, feelin' alive. 82 00:03:54,334 --> 00:03:56,069 So really try to notice what it feels like 83 00:03:56,069 --> 00:03:58,905 to be alive today, roll around in the hips. 84 00:03:58,905 --> 00:04:01,708 Maybe it's your shoulders that are speaking to you today, 85 00:04:01,708 --> 00:04:04,211 so allow your rhythm to come forward 86 00:04:04,211 --> 00:04:06,246 and work out through the shoulders. 87 00:04:06,246 --> 00:04:10,417 Just a bit of a freestyle here as you move with your breath. 88 00:04:11,651 --> 00:04:14,921 Starting with that Cat-Cow articulation 89 00:04:14,921 --> 00:04:19,192 and then letting it veer wherever feels good. 90 00:04:19,192 --> 00:04:21,128 So, keep it soft and easy, 91 00:04:21,128 --> 00:04:24,664 especially if this whole relationship to yoga, 92 00:04:24,664 --> 00:04:26,800 and even just body awareness is new, 93 00:04:26,800 --> 00:04:30,871 you want to move soft and easy so you don't hurt yourself 94 00:04:30,871 --> 00:04:34,597 or confuse any parts. 95 00:04:37,544 --> 00:04:40,213 And then we're gonna take this same exploration, 96 00:04:40,213 --> 00:04:41,882 and I just want to point out that for a lot of people 97 00:04:41,882 --> 00:04:43,917 it's gonna be different or it's gonna be difficult 98 00:04:43,917 --> 00:04:45,585 and different, because this is different 99 00:04:45,585 --> 00:04:47,254 than just being told what to do. 100 00:04:47,254 --> 00:04:50,357 I'm telling you to try to find your rhythm today. 101 00:04:50,357 --> 00:04:51,825 And so if you repeat this practice ever, 102 00:04:51,825 --> 00:04:54,161 it'll be different every time. 103 00:04:54,161 --> 00:04:56,263 And it's much easier to be told what to do, 104 00:04:56,263 --> 00:04:59,299 so just know that if you're having a hard time with this, 105 00:04:59,299 --> 00:05:01,590 ♫ you are not alone. 106 00:05:01,590 --> 00:05:03,336 ♫ I am here with you 107 00:05:03,336 --> 00:05:05,805 Wonder how many times I've sang that on this channel? 108 00:05:05,805 --> 00:05:07,340 So you're gonna use the same exploration 109 00:05:07,340 --> 00:05:09,609 and hopefully you're still playing. 110 00:05:09,609 --> 00:05:12,212 If not, get back in there. 111 00:05:12,212 --> 00:05:15,015 Same exploration to make your way to Down Dog, 112 00:05:15,015 --> 00:05:16,616 so there's no rush. 113 00:05:18,618 --> 00:05:21,354 You're the choreographer here. 114 00:05:21,354 --> 00:05:24,324 And practice moving gracefully at a rhythm 115 00:05:24,324 --> 00:05:26,560 that is really true to yourself, 116 00:05:26,560 --> 00:05:30,096 and the more we practice doing that on the mat, 117 00:05:30,096 --> 00:05:33,604 the more we are able 118 00:05:33,604 --> 00:05:35,354 and most capable of doing 119 00:05:35,354 --> 00:05:39,139 that off the mat, moving gracefully, 120 00:05:39,139 --> 00:05:42,142 being really true to our own rhythm. 121 00:05:43,310 --> 00:05:46,179 When we practice doing that, it's really most helpful 122 00:05:46,179 --> 00:05:49,482 when we're trying to create healthy habits. 123 00:05:49,482 --> 00:05:51,818 So that's why diets don't really work for me 124 00:05:51,818 --> 00:05:54,688 or anything like that, because they're restricting, 125 00:05:54,688 --> 00:05:59,832 but this long and ongoing practice of listening 126 00:05:59,832 --> 00:06:04,763 to your own rhythm is, 127 00:06:05,659 --> 00:06:07,493 at least in my opinion, 128 00:06:07,493 --> 00:06:09,236 more fruitful, more beneficial. 129 00:06:09,236 --> 00:06:12,305 Okay, so hopefully by now we're all in Down Dog, 130 00:06:12,305 --> 00:06:16,610 pedaling it out, finding a cadence here with the breath, 131 00:06:16,610 --> 00:06:20,425 maybe a little motion in the ocean. 132 00:06:20,425 --> 00:06:22,349 (laughs) 133 00:06:22,349 --> 00:06:25,485 So no need to be rigid here basically. 134 00:06:26,786 --> 00:06:28,388 And then you're gonna take this and walk it 135 00:06:28,388 --> 00:06:29,556 all the way up. 136 00:06:29,556 --> 00:06:34,168 Again, see if you can have some fun and break your routine 137 00:06:34,794 --> 00:06:39,455 of floating to the top or slamming your legs 138 00:06:39,455 --> 00:06:41,131 up to the front and center. 139 00:06:41,131 --> 00:06:44,111 Just see if you can explore 140 00:06:44,111 --> 00:06:48,341 rhythm, tempo, cadence, pace. 141 00:06:48,341 --> 00:06:51,111 We'll meet in Forward Fold. 142 00:06:51,111 --> 00:06:54,114 If you're still with me, awesome work. 143 00:06:54,114 --> 00:06:56,916 Inhale, lots of love in. 144 00:06:56,916 --> 00:06:59,319 And exhale, lots of love out, forward fold. 145 00:06:59,319 --> 00:07:01,121 Same thing here, you might take the fingers 146 00:07:01,121 --> 00:07:05,392 to one side of the mat and then the other. 147 00:07:05,392 --> 00:07:08,461 And best you can, so we're exploring the space here 148 00:07:08,461 --> 00:07:11,231 with our body, but also we're allowing the breath 149 00:07:11,231 --> 00:07:12,899 to really take over. 150 00:07:13,933 --> 00:07:15,669 To lead the rhythm. 151 00:07:15,669 --> 00:07:18,438 (inhaling and exhaling) 152 00:07:18,438 --> 00:07:20,240 ♫ Rhythm is gonna get'cha 153 00:07:20,240 --> 00:07:22,142 ♫ Rhythm is gonna get'cha 154 00:07:22,142 --> 00:07:25,645 ♫ Rhythm is gonna get'cha 155 00:07:27,347 --> 00:07:28,181 ♫ Rhythm is 156 00:07:28,181 --> 00:07:30,383 I can't stop, sorry. 157 00:07:30,383 --> 00:07:31,518 ♫ Tonight 158 00:07:31,518 --> 00:07:33,920 Tuck the chin into the chest. 159 00:07:34,854 --> 00:07:36,623 And let's roll it up. 160 00:07:43,863 --> 00:07:47,667 And as you roll up, rather than just hitting your mark, 161 00:07:47,667 --> 00:07:50,437 not that any of you would do that, 162 00:07:50,437 --> 00:07:51,805 try to connect the dots. 163 00:07:51,805 --> 00:07:56,376 So as you rise up, allow one thing to bleed into the next, 164 00:07:56,376 --> 00:07:59,879 maybe taking one ear over one shoulder. 165 00:07:59,879 --> 00:08:01,981 Maybe looping the shoulders. 166 00:08:01,981 --> 00:08:04,250 Taking a moment to fix your pants or shirt, 167 00:08:04,250 --> 00:08:06,010 whatever you need. 168 00:08:07,721 --> 00:08:09,422 Benji's not here, but perhaps for you, 169 00:08:09,422 --> 00:08:12,192 it's pushing dogs away, children. 170 00:08:13,360 --> 00:08:15,362 Not that you would kick your child or your dog, 171 00:08:15,362 --> 00:08:17,197 but a friendly shove. 172 00:08:17,197 --> 00:08:18,598 So find a little movement that feels good here 173 00:08:18,598 --> 00:08:20,300 and then we're gonna get freaky, it's day five. 174 00:08:20,300 --> 00:08:21,267 Come on now. 175 00:08:21,267 --> 00:08:25,338 We're gonna just find soft, easy movement in the hips. 176 00:08:25,338 --> 00:08:27,340 So you have the neck, the shoulders to play with, 177 00:08:27,340 --> 00:08:31,244 the hips, and then the knees, and then the feet. 178 00:08:31,244 --> 00:08:35,815 And so now it's like you're feelin' alive, day five, 179 00:08:35,815 --> 00:08:38,485 finding your rhythm on the dance floor. 180 00:08:38,485 --> 00:08:40,587 So if you're a very shy, contained person, 181 00:08:40,587 --> 00:08:43,390 I know this can be a lot, so just start with your feet 182 00:08:43,390 --> 00:08:48,261 if that's you and just work with the feet and the ankles. 183 00:08:48,261 --> 00:08:50,597 And for some personalities and for some energy levels, 184 00:08:50,597 --> 00:08:55,468 today it'll be full on you know, Stella got her groove back. 185 00:08:55,468 --> 00:08:58,304 So, just figure out what it is for you today, 186 00:08:58,304 --> 00:09:00,840 and then my biggest suggestion 187 00:09:00,840 --> 00:09:03,410 is to not decide where it ends. 188 00:09:06,513 --> 00:09:08,148 And so it's really a big metaphor, right, 189 00:09:08,148 --> 00:09:10,517 the body is a big metaphor. 190 00:09:10,517 --> 00:09:12,819 All the great yoga teachers can kind of agree 191 00:09:12,819 --> 00:09:14,721 that the body is a metaphor here 192 00:09:14,721 --> 00:09:18,725 and so the theme rhythm is also a metaphor 193 00:09:18,725 --> 00:09:22,676 for you to just cultivate a 194 00:09:22,676 --> 00:09:25,936 listening, right, to your body, 195 00:09:25,936 --> 00:09:29,536 and the more you're able to do this here with me now 196 00:09:29,536 --> 00:09:32,305 on day five, the more likely you are to do this 197 00:09:32,305 --> 00:09:36,075 in line at the grocery store, have awareness or maybe 198 00:09:36,075 --> 00:09:37,143 get out of the shower. 199 00:09:37,143 --> 00:09:40,442 You do a little nude rhythm. 200 00:09:42,282 --> 00:09:44,270 Hey, you will do it. 201 00:09:46,152 --> 00:09:49,222 To be alive, this is what it means to feel alive to me 202 00:09:49,222 --> 00:09:52,358 is to really have this listening and this awareness of, 203 00:09:52,358 --> 00:09:53,493 oh what's my rhythm like today? 204 00:09:53,493 --> 00:09:56,830 What's my natural cadence like today? 205 00:09:56,830 --> 00:09:59,365 Okay, so enough of that. 206 00:09:59,365 --> 00:10:01,234 Let's bring the feet together, really together 207 00:10:01,234 --> 00:10:04,471 and create one strong base point here. 208 00:10:04,471 --> 00:10:06,606 Then loop the shoulders, and inhale, 209 00:10:06,606 --> 00:10:08,641 find lift up through the front body. 210 00:10:08,641 --> 00:10:10,210 Ground through the back body. 211 00:10:10,210 --> 00:10:12,011 So lengthen the tailbone down, 212 00:10:12,011 --> 00:10:13,847 and lift the hip points, think about them shining 213 00:10:13,847 --> 00:10:15,415 up towards the sky. 214 00:10:16,583 --> 00:10:18,785 And then imagine you're leaning against a wall here, 215 00:10:18,785 --> 00:10:20,987 so tuck your chin into your chest and find length 216 00:10:20,987 --> 00:10:23,490 through the back of the neck. 217 00:10:23,490 --> 00:10:25,658 And then slowly shift your weight to your left foot 218 00:10:25,658 --> 00:10:27,060 and we'll interlace the fingertips, 219 00:10:27,060 --> 00:10:29,696 and soft and easy, catch your right knee, 220 00:10:29,696 --> 00:10:31,965 squeeze and lift it up and in. 221 00:10:31,965 --> 00:10:34,801 You can rotate the right ankle one way and then the other. 222 00:10:34,801 --> 00:10:36,970 And just notice if you've lost that lift up 223 00:10:36,970 --> 00:10:40,006 through the sternum, and notice if your shoulders 224 00:10:40,006 --> 00:10:41,908 are creeping up towards your ears. 225 00:10:41,908 --> 00:10:44,677 So counter that by drawing the shoulder blades down 226 00:10:44,677 --> 00:10:46,746 the back body, and lifting up 227 00:10:46,746 --> 00:10:49,749 through that center plumb line. 228 00:10:49,749 --> 00:10:51,117 Cool. 229 00:10:51,117 --> 00:10:53,219 Inhale in, squeeze and lift. 230 00:10:53,219 --> 00:10:55,522 And exhale to release and switch. 231 00:10:55,522 --> 00:10:57,457 Shift your weight gently over to the right foot. 232 00:10:57,457 --> 00:11:00,126 Peel up through the left heel. 233 00:11:00,126 --> 00:11:02,762 Then when you're ready, we'll catch just below 234 00:11:02,762 --> 00:11:06,366 the left knee, and again, play with that energetic lift, 235 00:11:06,366 --> 00:11:08,535 taking in yesterday's theme of Prana, 236 00:11:08,535 --> 00:11:11,337 cultivating that energy from the base of the spine, 237 00:11:11,337 --> 00:11:13,239 finding that lift up through the chest, 238 00:11:13,239 --> 00:11:16,476 finding any movement in that left foot that feels good. 239 00:11:16,476 --> 00:11:20,346 And then remember to honor where you're at today, 240 00:11:20,346 --> 00:11:23,177 so if you're balance is off, 241 00:11:23,177 --> 00:11:25,577 cool, way to be human. 242 00:11:25,577 --> 00:11:27,053 Way to be alive. 243 00:11:29,188 --> 00:11:31,024 Way to not be a robot. 244 00:11:34,093 --> 00:11:36,563 And one more big breath in. 245 00:11:36,563 --> 00:11:38,765 And then release, whoa. 246 00:11:38,765 --> 00:11:40,733 Alright, feet come together, really together. 247 00:11:40,733 --> 00:11:42,302 Inhale, reach for the sky. 248 00:11:42,302 --> 00:11:43,836 Fingertips spread. 249 00:11:43,836 --> 00:11:45,872 Big full body stretch. 250 00:11:45,872 --> 00:11:48,341 And then exhale, Forward Fold. 251 00:11:50,043 --> 00:11:54,080 Inhale lifts you up halfway, moving with your breath. 252 00:11:54,080 --> 00:11:56,316 And exhale, soften and bow. 253 00:11:57,417 --> 00:11:59,485 Bend the knees, plant the palms, 254 00:11:59,485 --> 00:12:02,822 step the right toes back followed by the left, 255 00:12:02,822 --> 00:12:05,325 and then you're gonna move at your own pace. 256 00:12:05,325 --> 00:12:08,261 So this is yogi's choice, you can go belly to Cobra here 257 00:12:08,261 --> 00:12:11,264 or Chaturanga to Up Dog, but move at a rhythm 258 00:12:11,264 --> 00:12:13,507 that feels good. 259 00:12:13,507 --> 00:12:17,670 Mindful and with the breath, big inhale to open your heart, 260 00:12:17,670 --> 00:12:20,273 and then big exhale to make your way to Downward Dog. 261 00:12:20,273 --> 00:12:23,543 Maybe you consider moving through water today, 262 00:12:23,543 --> 00:12:26,112 just as a way of breaking your normal patterns. 263 00:12:26,112 --> 00:12:27,981 This is a great way to shine a little light 264 00:12:27,981 --> 00:12:32,285 in the dark places and wake up muscles of the body 265 00:12:32,285 --> 00:12:35,288 that we need to reach our goals physically, 266 00:12:35,288 --> 00:12:39,025 but that we often don't get to when we just keep 267 00:12:39,025 --> 00:12:42,095 working the same parts over and over. 268 00:12:42,095 --> 00:12:46,201 So moving as one moving part. 269 00:12:48,835 --> 00:12:51,004 One solid piece, hey-o! 270 00:12:51,004 --> 00:12:53,239 (laughs) Okay, inhale, look forward, 271 00:12:53,239 --> 00:12:55,541 and find your way all the way up to the top. 272 00:12:55,541 --> 00:12:56,776 Take your time. 273 00:13:00,380 --> 00:13:02,482 Uttanasana, Forward Fold. 274 00:13:03,549 --> 00:13:05,485 And then move with your breath. 275 00:13:05,485 --> 00:13:07,654 Inhale to lift up halfway. 276 00:13:09,155 --> 00:13:13,459 And then use your exhale to soften and bow. 277 00:13:13,459 --> 00:13:15,628 Use your inhale to reach for the sky, 278 00:13:15,628 --> 00:13:18,297 stand all the way up nice and tall. 279 00:13:18,297 --> 00:13:19,465 Take up space. 280 00:13:20,366 --> 00:13:22,068 And then exhale, hands to heart. 281 00:13:22,068 --> 00:13:26,406 Bring the feet together without looking down. 282 00:13:26,406 --> 00:13:27,240 Beautiful. 283 00:13:27,240 --> 00:13:28,641 Inhale, soft knees. 284 00:13:28,641 --> 00:13:30,143 Reach for the sky. 285 00:13:31,544 --> 00:13:33,694 Exhale, Forward Fold. 286 00:13:35,448 --> 00:13:38,217 Your inhale lifts you up halfway. 287 00:13:39,452 --> 00:13:42,689 And your exhale takes you back down. 288 00:13:42,689 --> 00:13:43,656 Plant the palms. 289 00:13:43,656 --> 00:13:47,026 Your inhale sends your toes back. 290 00:13:47,026 --> 00:13:48,795 Your exhale takes you all the way down. 291 00:13:48,795 --> 00:13:52,198 Belly to Cobra or Chaturanga to Up Dog. 292 00:13:52,198 --> 00:13:55,234 Your inhale opens your heart. 293 00:13:55,234 --> 00:13:59,238 And your exhale takes you back, Downward Dog. 294 00:13:59,238 --> 00:14:00,406 Big breath in. 295 00:14:01,708 --> 00:14:02,575 Big breath out. 296 00:14:02,575 --> 00:14:04,210 Bend your knees generously. 297 00:14:04,210 --> 00:14:06,946 Belly comes to the tops of thighs. 298 00:14:06,946 --> 00:14:08,014 Big breath in. 299 00:14:08,014 --> 00:14:09,916 As you inhale, look forward, 300 00:14:09,916 --> 00:14:12,051 and exhale, make your way to the top. 301 00:14:12,051 --> 00:14:15,221 Move from a place of connect. 302 00:14:15,221 --> 00:14:19,125 Beautiful, big inhale lifts you up halfway. 303 00:14:19,125 --> 00:14:21,227 Exhale to soften and bow. 304 00:14:22,462 --> 00:14:24,163 Inhale, root to rise here. 305 00:14:24,163 --> 00:14:26,165 Reach it up, breathe in. 306 00:14:27,800 --> 00:14:30,036 And exhale, hands to heart. 307 00:14:30,970 --> 00:14:32,538 Shift your weight to your left foot. 308 00:14:32,538 --> 00:14:34,140 Inhale, lift the right knee up. 309 00:14:34,140 --> 00:14:37,343 So we'll repeat what we did before, squeezing and lifting. 310 00:14:37,343 --> 00:14:40,046 You can stay here or this time, 311 00:14:40,046 --> 00:14:41,981 we'll draw the left thumb to the sternum 312 00:14:41,981 --> 00:14:43,616 just to give you a little reminder to lift up 313 00:14:43,616 --> 00:14:44,984 through the heart. 314 00:14:44,984 --> 00:14:47,086 And we'll slide the right hand down to the right ankle. 315 00:14:47,086 --> 00:14:49,055 Keep that right knee in towards the mid line 316 00:14:49,055 --> 00:14:51,524 as you come to a nice quad stretch. 317 00:14:51,524 --> 00:14:52,859 Flex the right foot. 318 00:14:52,859 --> 00:14:54,127 Open up through the right chest, 319 00:14:54,127 --> 00:14:56,262 and I'll open up so you can see here. 320 00:14:56,262 --> 00:14:59,198 Open up through the right shoulder, right chest. 321 00:14:59,198 --> 00:15:02,535 And maybe send your gaze all the way up. 322 00:15:05,338 --> 00:15:08,307 Beautiful, stay here working on nice stability. 323 00:15:08,307 --> 00:15:11,310 Strong quad stretch, or you'll play a little bit 324 00:15:11,310 --> 00:15:13,179 in Dancer by bringing your right hand 325 00:15:13,179 --> 00:15:17,216 to the arch of your right foot, so the inner arch. 326 00:15:17,216 --> 00:15:18,718 Keep that right knee squeezing in. 327 00:15:18,718 --> 00:15:20,419 Lifting up through the front body, 328 00:15:20,419 --> 00:15:22,588 and maybe you come forward. 329 00:15:22,588 --> 00:15:23,990 So I'm coming to this posture today, 330 00:15:23,990 --> 00:15:26,225 because this is a great one where you have to kind of find 331 00:15:26,225 --> 00:15:27,627 your own rhythm and your own cadence. 332 00:15:27,627 --> 00:15:29,796 Otherwise, you go kaplat, and if you fall, 333 00:15:29,796 --> 00:15:31,330 don't worry, we'll catch you. 334 00:15:31,330 --> 00:15:32,165 Shake it off. 335 00:15:32,165 --> 00:15:33,533 Keep soft bend in that standing leg 336 00:15:33,533 --> 00:15:37,861 for protection of the knee, and you play, 337 00:15:38,638 --> 00:15:41,527 kicking the foot into the hand and reaching 338 00:15:41,527 --> 00:15:44,277 the hand all the way towards the back edge of your mat, 339 00:15:44,277 --> 00:15:47,146 so your right arm is straight. 340 00:15:47,146 --> 00:15:51,932 And you might play a little here, breathing. 341 00:15:54,487 --> 00:15:56,055 And then slowly, wherever you are, 342 00:15:56,055 --> 00:15:58,090 bring it all the way back in and up. 343 00:15:58,090 --> 00:16:00,927 Squeeze the right knee into the chest. 344 00:16:00,927 --> 00:16:03,095 And then exhale, set it down with care. 345 00:16:03,095 --> 00:16:04,330 (exhaling breath) 346 00:16:04,330 --> 00:16:06,499 Inhale, reach for the sky. 347 00:16:07,500 --> 00:16:09,682 Exhale, Forward Fold. 348 00:16:11,037 --> 00:16:13,773 Big inhale lifts you up halfway. 349 00:16:13,773 --> 00:16:16,149 Exhale to soften and bow. 350 00:16:17,443 --> 00:16:21,280 Inhale, step or hop it back to plank. 351 00:16:21,280 --> 00:16:23,950 Belly to Cobra or Chaturanga to Up Dog, 352 00:16:23,950 --> 00:16:25,785 move with your breath. 353 00:16:25,785 --> 00:16:28,955 Enjoy being in the driver's seat here. 354 00:16:30,456 --> 00:16:33,626 We'll meet in Downward Facing Dog. 355 00:16:33,626 --> 00:16:37,296 Take a nice, cleansing breath in through the nose. 356 00:16:37,296 --> 00:16:40,132 And sigh it out through the mouth. 357 00:16:41,434 --> 00:16:44,270 Take it for a slow walk up towards the front edge. 358 00:16:44,270 --> 00:16:46,973 Make your way to the top. 359 00:16:46,973 --> 00:16:48,541 And just changing it up every time, 360 00:16:48,541 --> 00:16:51,611 and then bring the feet together and inhale, halfway lift. 361 00:16:51,611 --> 00:16:53,212 Find something new. 362 00:16:54,580 --> 00:16:57,497 And then exhale, soften and bow. 363 00:16:57,497 --> 00:17:01,287 Root to rise, big inhale, reach for the sky. 364 00:17:02,488 --> 00:17:05,391 And exhale, hands at the heart, Namaste. 365 00:17:05,391 --> 00:17:07,226 Shift your weight to the right foot. 366 00:17:07,226 --> 00:17:10,630 Slowly peel the left knee up moving from a place of connect. 367 00:17:10,630 --> 00:17:13,065 So we can work here, we can even use a wall 368 00:17:13,065 --> 00:17:17,002 or a chair to help us with our balance, 369 00:17:17,002 --> 00:17:20,106 engaging the muscles of the glutes, 370 00:17:20,106 --> 00:17:22,540 squeezing inner thighs to the midline. 371 00:17:22,540 --> 00:17:24,844 Finding that lift up through the chest. 372 00:17:24,844 --> 00:17:26,913 Stay here or right thumb to the sternum 373 00:17:26,913 --> 00:17:28,347 just as a little reminder, 374 00:17:28,347 --> 00:17:29,882 and we'll slide the left fingertips down 375 00:17:29,882 --> 00:17:31,150 to the left ankle. 376 00:17:31,150 --> 00:17:33,185 Keep the knee hugging into the midline, 377 00:17:33,185 --> 00:17:34,220 so move nice and slow. 378 00:17:34,220 --> 00:17:36,188 Soft bend in that standing leg. 379 00:17:36,188 --> 00:17:38,157 Hold on to your focal point 380 00:17:38,157 --> 00:17:41,060 and we come to the quad stretch here. 381 00:17:41,060 --> 00:17:45,131 So, left shoulder blade wraps around and draws down 382 00:17:45,131 --> 00:17:48,634 and we lift up through the heart. 383 00:17:48,634 --> 00:17:53,895 Fabulous little sequence for runners here 384 00:17:53,895 --> 00:17:56,055 by the way. 385 00:17:56,055 --> 00:17:58,411 And actually, rhythm, this is kind of a great point 386 00:17:58,411 --> 00:18:02,475 for runners, and you hear runners speak to this all the 387 00:18:02,475 --> 00:18:06,385 time too, so now playing in Dancer if you like, bringing 388 00:18:06,385 --> 00:18:09,956 the left hand to the arch of the left foot. 389 00:18:09,956 --> 00:18:12,224 But, a lot of runners will talk about how they have to 390 00:18:12,224 --> 00:18:16,262 basically establish their form and their rhythm. 391 00:18:16,262 --> 00:18:19,398 And then they just relax into that. 392 00:18:19,398 --> 00:18:23,736 But without establishing the form and the rhythm, 393 00:18:23,736 --> 00:18:25,338 it's very difficult. 394 00:18:25,338 --> 00:18:27,707 So remember day one, finding the ease, 395 00:18:27,707 --> 00:18:31,043 the Sukha here as you draw energy up from the pelvic floor, 396 00:18:31,043 --> 00:18:35,214 but then soften through the face and play here, Dancer Pose. 397 00:18:36,716 --> 00:18:38,178 Breathing. 398 00:18:41,120 --> 00:18:44,824 And then with control, best you can, come back. 399 00:18:44,824 --> 00:18:46,192 Squeeze the left knee in. 400 00:18:46,192 --> 00:18:47,526 We'll catch up with all our homies here, 401 00:18:47,526 --> 00:18:49,428 so even if you're standing, lift that left knee, 402 00:18:49,428 --> 00:18:51,764 inhale all together now. 403 00:18:51,764 --> 00:18:55,701 And then exhale, place it down with love and care. 404 00:18:55,701 --> 00:18:59,071 Fabulous, inhale, reach for the sky. 405 00:18:59,071 --> 00:19:00,940 And exhale, rain it down. 406 00:19:00,940 --> 00:19:03,709 (exhaling breath) 407 00:19:03,709 --> 00:19:06,102 Inhale, lift and lengthen. 408 00:19:07,246 --> 00:19:09,949 Exhale to soften and bow. 409 00:19:09,949 --> 00:19:12,184 Bend the knees, plant the palms. 410 00:19:12,184 --> 00:19:13,486 Step the right toes back. 411 00:19:13,486 --> 00:19:15,054 Step the left toes back. 412 00:19:15,054 --> 00:19:16,922 Move through a vinyasa, optional here, 413 00:19:16,922 --> 00:19:21,394 or you can also move straight to Downward Facing Dog. 414 00:19:21,394 --> 00:19:24,630 In Downward Dog, we'll take another deep breath in, 415 00:19:24,630 --> 00:19:28,601 and cleansing breath out through the mouth. 416 00:19:28,601 --> 00:19:30,469 Shake the head a little loose here. 417 00:19:30,469 --> 00:19:32,271 Press away from your yoga mat, 418 00:19:32,271 --> 00:19:35,174 so lift your hip creases up towards the sky. 419 00:19:35,174 --> 00:19:36,976 Deep breath in. 420 00:19:36,976 --> 00:19:41,013 And exhale, slowly lower to the knees, Child's Pose. 421 00:19:41,013 --> 00:19:41,847 Awesome work. 422 00:19:41,847 --> 00:19:43,783 Take your fingertips all the way down 423 00:19:43,783 --> 00:19:46,727 towards your toes, and relax. 424 00:19:48,354 --> 00:19:50,356 Soften through your jaw. 425 00:19:51,891 --> 00:19:56,062 And now really listen to the rhythm of your breath. 426 00:19:57,430 --> 00:19:59,832 Man, if you were to take anything away from today, 427 00:19:59,832 --> 00:20:04,003 it's just this relationship with the rhythm of your breath. 428 00:20:05,938 --> 00:20:10,109 When you get worked up or when somebody hurts you, 429 00:20:12,211 --> 00:20:14,480 a woman accidentally elbowed me the other day, 430 00:20:14,480 --> 00:20:17,850 or I say accidentally, but who knows. 431 00:20:17,850 --> 00:20:19,852 And it really got to me. 432 00:20:20,920 --> 00:20:23,856 I just took a deep breath in. 433 00:20:23,856 --> 00:20:27,860 Then focus on a nice, slow, and even exhale out, 434 00:20:28,794 --> 00:20:31,897 and then I continued on my merry way. 435 00:20:32,798 --> 00:20:35,734 So please my friends, close your eyes here, relax your jaw, 436 00:20:35,734 --> 00:20:39,371 and do not cheat yourself of this precious, precious 437 00:20:39,371 --> 00:20:41,874 conversation with your breath. 438 00:20:50,049 --> 00:20:53,085 Sweet, then press into the tops of the toes. 439 00:20:53,085 --> 00:20:55,921 And slowly come back to all fours. 440 00:20:56,856 --> 00:20:59,395 So the way in which you move in and out of things too 441 00:20:59,395 --> 00:21:01,861 has everything to do with how you're feeling that day, 442 00:21:01,861 --> 00:21:04,196 the rhythm, so pay attention as we come back 443 00:21:04,196 --> 00:21:05,965 to Tabletop position. 444 00:21:06,932 --> 00:21:09,468 And we'll inhale, send the right leg out. 445 00:21:09,468 --> 00:21:11,237 Turn the right toes down. 446 00:21:11,237 --> 00:21:13,072 And then exhale, draw that right knee 447 00:21:13,072 --> 00:21:14,473 all the way up and in. 448 00:21:14,473 --> 00:21:16,008 We come to a nice, low lunge again, 449 00:21:16,008 --> 00:21:19,645 walk that left knee back if it feels good. 450 00:21:19,645 --> 00:21:22,114 Loop the shoulders, inhale. 451 00:21:22,114 --> 00:21:24,483 And then exhale, bring the right hand around 452 00:21:24,483 --> 00:21:26,318 to meet the left. 453 00:21:26,318 --> 00:21:30,823 So today we're gonna open up the right toes, let them spill 454 00:21:30,823 --> 00:21:34,010 off the outer edge of your mat here. 455 00:21:37,630 --> 00:21:39,832 And then loop the shoulders and inhale, 456 00:21:39,832 --> 00:21:42,134 open your heart forward. 457 00:21:42,134 --> 00:21:43,903 So a lot of people tend to collapse here, 458 00:21:43,903 --> 00:21:46,071 so don't forget to allow, in fact, come onto the top 459 00:21:46,071 --> 00:21:49,775 of that back foot today, and let's play with that 460 00:21:49,775 --> 00:21:52,678 as a grounding point, as a rooting point. 461 00:21:52,678 --> 00:21:57,349 So connect your left toes to the crown of your head. 462 00:21:57,349 --> 00:22:00,152 Alright, now here we go. 463 00:22:00,152 --> 00:22:01,487 Stay strong in your foundation. 464 00:22:01,487 --> 00:22:04,089 I'm gonna slowly walk the hands off the left side 465 00:22:04,089 --> 00:22:08,099 of the mat, so left arm and right arm 466 00:22:08,099 --> 00:22:10,496 are straight but not locked, 467 00:22:10,496 --> 00:22:12,565 and I'm gonna inhale in here, and then exhale, 468 00:22:12,565 --> 00:22:15,447 think Downward Facing Dog here. 469 00:22:21,440 --> 00:22:22,341 Breathing deep. 470 00:22:22,341 --> 00:22:23,976 If you want a more fiery practice today, 471 00:22:23,976 --> 00:22:27,846 you can lift that back knee all the way up. 472 00:22:27,846 --> 00:22:32,192 So right hamstring is parallel to the earth. 473 00:22:33,752 --> 00:22:35,020 Front knee over front ankle. 474 00:22:35,020 --> 00:22:35,955 Reach that left heel back. 475 00:22:35,955 --> 00:22:39,225 If you lifted the back knee, take one more breath. 476 00:22:39,225 --> 00:22:41,493 Then everyone, slowly release. 477 00:22:41,493 --> 00:22:43,429 Bring the back knee to the ground. 478 00:22:43,429 --> 00:22:45,798 Walk it back in and we're gonna turn, 479 00:22:45,798 --> 00:22:48,434 left hand comes to the earth, we're gonna turn to twist, 480 00:22:48,434 --> 00:22:50,569 but take the right hand all the way up and back. 481 00:22:50,569 --> 00:22:54,807 See if you can grab the outer edge of your right foot. 482 00:22:54,807 --> 00:22:57,142 Big stretch here, breathing in deep. 483 00:22:57,142 --> 00:22:58,877 Now, last but not least, you're gonna bend, 484 00:22:58,877 --> 00:23:02,181 maybe bend the elbow so that you can loop the shoulder, 485 00:23:02,181 --> 00:23:05,050 really wrap that right shoulder around and down 486 00:23:05,050 --> 00:23:06,885 and open up towards the sky. 487 00:23:06,885 --> 00:23:09,288 Now kick your left foot into your right hand 488 00:23:09,288 --> 00:23:12,591 and inhale, find a big breath. 489 00:23:12,591 --> 00:23:13,959 Then exhale with control, 490 00:23:13,959 --> 00:23:15,928 so resist the slingshot effect here. 491 00:23:15,928 --> 00:23:18,597 With control, release everything back down. 492 00:23:18,597 --> 00:23:20,666 Walk the right foot back to center. 493 00:23:20,666 --> 00:23:22,001 Plant the palms. 494 00:23:22,001 --> 00:23:24,803 Curl the back toes under, Downward Facing Dog. 495 00:23:24,803 --> 00:23:27,139 Just for one breath, you got this, big breath in. 496 00:23:27,139 --> 00:23:28,974 Lift the hip creases. 497 00:23:28,974 --> 00:23:30,376 Big breath out as you lower 498 00:23:30,376 --> 00:23:32,778 the knees down, Tabletop position. 499 00:23:32,778 --> 00:23:34,880 (exhaling breath) 500 00:23:34,880 --> 00:23:35,714 Wonderful. 501 00:23:35,714 --> 00:23:39,551 Left leg goes out, inhale, left toes down. 502 00:23:39,551 --> 00:23:42,221 Exhale, draw it all the way up and in. 503 00:23:42,221 --> 00:23:44,156 Nice, low lunge. 504 00:23:44,156 --> 00:23:45,691 Take your time. 505 00:23:45,691 --> 00:23:47,660 Walk the right knee back if it feels good, 506 00:23:47,660 --> 00:23:50,029 and then again, allow the news from down below 507 00:23:50,029 --> 00:23:51,130 to travel all the way up, 508 00:23:51,130 --> 00:23:53,632 maybe pressing into the top of that back foot 509 00:23:53,632 --> 00:23:56,033 for a nice root. 510 00:23:59,004 --> 00:24:01,073 So find your breath here. 511 00:24:02,675 --> 00:24:04,543 And then when you're ready, left hand comes around 512 00:24:04,543 --> 00:24:07,246 to meet the right, and we slowly, 513 00:24:07,246 --> 00:24:09,615 being really mindful of what's going on in the hip, 514 00:24:09,615 --> 00:24:13,185 listen and send the left toes to spill off. 515 00:24:14,153 --> 00:24:15,587 Breathing deep here. 516 00:24:15,587 --> 00:24:18,924 Opening up through the heart, the chest. 517 00:24:20,025 --> 00:24:20,926 Then stay here. 518 00:24:20,926 --> 00:24:23,128 You can also come to fists. 519 00:24:23,128 --> 00:24:25,931 Or we'll walk the hands slowly, gently 520 00:24:25,931 --> 00:24:29,902 all the way off the right edge, walking the palms out. 521 00:24:29,902 --> 00:24:32,037 There's an option here to curl the back toes under 522 00:24:32,037 --> 00:24:33,772 and lift if you want something a little more fiery. 523 00:24:33,772 --> 00:24:38,240 Otherwise, keep that back knee nice and low. 524 00:24:39,812 --> 00:24:41,847 So keep the wrap of the shoulder blades here my friends, 525 00:24:41,847 --> 00:24:44,083 no matter what variation you're in. 526 00:24:44,083 --> 00:24:47,586 And keep that awareness through the crown. 527 00:24:49,188 --> 00:24:50,622 Inhale in deeply. 528 00:24:51,657 --> 00:24:53,525 And then use your exhale to with control, 529 00:24:53,525 --> 00:24:57,496 lower that back knee, come all the way back. 530 00:24:57,496 --> 00:24:59,665 Left foot stays where it's at, right hand comes 531 00:24:59,665 --> 00:25:02,034 to the earth, and we inhale, open up towards 532 00:25:02,034 --> 00:25:03,502 the left, twist. 533 00:25:03,502 --> 00:25:06,271 Bend the right knee and try to catch the outer edge 534 00:25:06,271 --> 00:25:08,607 of your right foot. 535 00:25:08,607 --> 00:25:11,243 So once you feel like you have it, loop the shoulder 536 00:25:11,243 --> 00:25:15,624 and find length as you open up through the chest. 537 00:25:15,624 --> 00:25:16,815 You can maybe come on to the outer edge 538 00:25:16,815 --> 00:25:19,685 of that left foot here if you like too. 539 00:25:19,685 --> 00:25:21,086 So stick with your rhythm. 540 00:25:21,086 --> 00:25:22,187 Stick with your breath. 541 00:25:22,187 --> 00:25:23,524 Stay present. 542 00:25:26,425 --> 00:25:29,194 And then try to kick your foot into your hand, 543 00:25:29,194 --> 00:25:33,399 and then straighten the arm, one more breath. 544 00:25:33,399 --> 00:25:35,768 And then resist the slingshot effect, it's hard here, 545 00:25:35,768 --> 00:25:38,203 but nice and in control, release. 546 00:25:38,203 --> 00:25:39,738 Walk the left foot back to center. 547 00:25:39,738 --> 00:25:42,582 We come to a nice, low lunge. 548 00:25:43,742 --> 00:25:45,110 Plant the palms. 549 00:25:45,110 --> 00:25:46,478 Inhale, look forward. 550 00:25:46,478 --> 00:25:50,215 Exhale, final Down Dog as you send the hips up high, 551 00:25:50,215 --> 00:25:54,019 step the left toes back, deep breath in. 552 00:25:54,019 --> 00:25:57,756 And exhale, step all the way up to your hands. 553 00:25:57,756 --> 00:25:59,391 Take your time, however you want to get there. 554 00:25:59,391 --> 00:26:02,761 Maybe you practice a little kick, a little hop. 555 00:26:02,761 --> 00:26:06,765 We'll come all the way down and through to a seat. 556 00:26:06,765 --> 00:26:08,534 And all the way on to your back. 557 00:26:08,534 --> 00:26:09,668 Really nice work everyone. 558 00:26:09,668 --> 00:26:12,504 So, again it's not what we do, but how we do it. 559 00:26:12,504 --> 00:26:16,675 So even as you transition to your back here, stay present. 560 00:26:18,177 --> 00:26:21,814 And when you get there, get centered on your yoga mat. 561 00:26:21,814 --> 00:26:24,716 And send the arms out to a Texas T. 562 00:26:27,352 --> 00:26:31,699 So we're gonna play in a reclined twist. 563 00:26:31,699 --> 00:26:34,159 So allow the shoulder blades to really come underneath 564 00:26:34,159 --> 00:26:37,229 your heart center, so this area of the body 565 00:26:37,229 --> 00:26:39,731 where we place that heart energy, 566 00:26:39,731 --> 00:26:42,201 and then plant the palms down firmly, 567 00:26:42,201 --> 00:26:45,137 and then press up off the toes to scoop the tailbone up. 568 00:26:45,137 --> 00:26:46,872 In fact, for me it helps to give it a little flip 569 00:26:46,872 --> 00:26:50,943 just to really feel lower back flush with the mat. 570 00:26:50,943 --> 00:26:53,645 Now rather than floating to one side and holding, 571 00:26:53,645 --> 00:26:54,580 you're gonna play here. 572 00:26:54,580 --> 00:26:56,281 Use your palms for stability. 573 00:26:56,281 --> 00:26:58,917 Try to keep your shoulder blades on the mat. 574 00:26:58,917 --> 00:27:00,152 That's the tricky part. 575 00:27:00,152 --> 00:27:01,887 Try to keep your shoulder blades on the mat 576 00:27:01,887 --> 00:27:03,489 at least for a couple go-rounds. 577 00:27:03,489 --> 00:27:05,591 And you're just gonna slowly go back and forth, 578 00:27:05,591 --> 00:27:06,425 back and forth. 579 00:27:06,425 --> 00:27:09,194 This is so great for the digestive organ, 580 00:27:09,194 --> 00:27:12,764 so great for your core muscles, so great for the spine, 581 00:27:12,764 --> 00:27:14,066 and then you just find a little rhythm. 582 00:27:14,066 --> 00:27:17,231 Maybe the top leg extends. 583 00:27:18,570 --> 00:27:21,406 I have to move my mic here. 584 00:27:21,406 --> 00:27:24,343 Can't play, okay, here we go, mmmm. 585 00:27:25,711 --> 00:27:28,313 And so you're exploring now here. 586 00:27:28,313 --> 00:27:30,249 Once you feel like you know what you're doing 587 00:27:30,249 --> 00:27:32,918 or you can at least trust the flow, 588 00:27:32,918 --> 00:27:35,988 close your eyes or soften your gaze. 589 00:27:35,988 --> 00:27:40,158 You can allow the legs to hover for more core work. 590 00:27:41,460 --> 00:27:44,296 You can allow both legs to extend. 591 00:27:46,231 --> 00:27:49,234 Please keep moving with your breath. 592 00:27:52,304 --> 00:27:54,973 Can start to integrate the neck. 593 00:27:55,874 --> 00:27:59,211 (exhaling and inhaling) 594 00:28:03,815 --> 00:28:07,986 And then when you're satisfied, bring it back to center. 595 00:28:09,054 --> 00:28:14,026 And we'll take a happy variation (laughs) 596 00:28:14,026 --> 00:28:18,430 of a Happy Baby, so reach in towards the inner arches, 597 00:28:18,430 --> 00:28:19,965 and again, I've said this before, 598 00:28:19,965 --> 00:28:21,466 but you can just do one leg at a time 599 00:28:21,466 --> 00:28:23,068 if that's better for you. 600 00:28:23,068 --> 00:28:25,103 Reach your tailbone towards the front edge of the mat. 601 00:28:25,103 --> 00:28:28,473 Kick the soles of your feet up towards the sky. 602 00:28:28,473 --> 00:28:32,744 Ground down through the shoulders and breathe in deep. 603 00:28:32,744 --> 00:28:35,514 Let your hamstrings get some sunshine here. 604 00:28:35,514 --> 00:28:39,770 Spread your toes like a crazy person, 605 00:28:39,770 --> 00:28:41,787 and then last but not least, kick your feet 606 00:28:41,787 --> 00:28:44,156 into your hands and gently with love, 607 00:28:44,156 --> 00:28:48,439 tug your hands down into your feet. 608 00:28:53,565 --> 00:28:57,603 Inhale, send awareness all the way to your bum, your coccyx, 609 00:28:57,603 --> 00:29:01,039 all the way down to that root chakra. 610 00:29:01,039 --> 00:29:02,608 And then release everything. 611 00:29:02,608 --> 00:29:03,675 (sighing breath) 612 00:29:03,675 --> 00:29:05,777 Awesome work today, my friends. 613 00:29:05,777 --> 00:29:08,146 Extend the legs out long. 614 00:29:08,146 --> 00:29:09,881 Inhale, big full body stretch, 615 00:29:09,881 --> 00:29:13,485 so sweep the fingertips all the way up, up, up. 616 00:29:13,485 --> 00:29:16,555 And then exhale, float 'em down. 617 00:29:16,555 --> 00:29:19,658 And two more times, inhale, reach up. 618 00:29:20,492 --> 00:29:22,127 And exhale, float it down. 619 00:29:22,127 --> 00:29:23,729 (sighing breath) 620 00:29:23,729 --> 00:29:26,898 And inhale, way to practice listening, 621 00:29:28,166 --> 00:29:31,069 ruling, empowering yourself. 622 00:29:31,069 --> 00:29:33,639 Exhale, float the hands down. 623 00:29:33,639 --> 00:29:37,732 To be present 624 00:29:37,732 --> 00:29:41,839 with what is goin' on today. 625 00:29:43,181 --> 00:29:45,283 And so by really having a solid relationship 626 00:29:45,283 --> 00:29:49,655 with your inner world, you're able to have more, 627 00:29:49,655 --> 00:29:54,259 I won't say control, but more grace, more malleability. 628 00:29:55,994 --> 00:29:59,624 And maybe a more open mind when 629 00:30:03,402 --> 00:30:06,405 rockin' out in the free world. 630 00:30:06,405 --> 00:30:09,241 (laughs) 631 00:30:09,241 --> 00:30:11,076 Take a deep breath in. 632 00:30:11,910 --> 00:30:15,013 Mmmmm, and exhale, let everything go. 633 00:30:16,481 --> 00:30:17,315 Rhythm. 634 00:30:20,152 --> 00:30:23,822 Lots of great songs with rhythm in it, so... 635 00:30:25,157 --> 00:30:27,526 Not to distract you as you go into your Shavasana, 636 00:30:27,526 --> 00:30:28,860 but you know what, this is a journey, 637 00:30:28,860 --> 00:30:31,096 this a fun thing. 638 00:30:31,096 --> 00:30:34,800 Share with us your favorite song that has rhythm in it. 639 00:30:34,800 --> 00:30:36,168 I already did the Gloria Estefan one 640 00:30:36,168 --> 00:30:39,671 so you can't do that one, that's cheating. 641 00:30:41,106 --> 00:30:45,544 I want to thank you for showing up here today, day five. 642 00:30:45,544 --> 00:30:47,279 We're almost through one week. 643 00:30:47,279 --> 00:30:48,279 It's going to become more 644 00:30:48,279 --> 00:30:50,382 difficult to show up for yourself, 645 00:30:50,382 --> 00:30:54,419 so I'm gonna show up and a lot of other people will too, 646 00:30:54,419 --> 00:30:55,821 and there's a place for you at the table, 647 00:30:55,821 --> 00:30:59,991 so please tell your loved ones, write it in your diary. 648 00:31:02,060 --> 00:31:04,563 I'll see you tomorrow. 649 00:31:04,563 --> 00:31:07,632 So tomorrow's day six, so some of you might know 650 00:31:07,632 --> 00:31:08,667 what that means. 651 00:31:08,667 --> 00:31:10,268 (laughs) 652 00:31:10,268 --> 00:31:11,436 It's tradition. 653 00:31:11,436 --> 00:31:13,505 Bring the palms together. 654 00:31:14,740 --> 00:31:16,641 From my heart to yours. 655 00:31:19,044 --> 00:31:19,878 Namaste. 656 00:31:19,878 --> 00:31:21,313 (exhales) 657 00:31:21,313 --> 00:31:25,484 (light music)