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- Hello, my darling friends
and welcome to True,

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your 30-day yoga journey.

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Today is day three.

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Get ready to stretch.

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(upbeat music)

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All righty, partners, let's
begin lying flat on the back.

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Yay.

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Take your time getting there.

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Come on down to yoga town.

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And, you're gonna extend the legs out long

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and then when you're ready
take a deep breath in

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and reach the fingertips all
the way up and over your head.

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So, you're taking a nice
big, full body stretch.

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Now, we're coming off
yesterday's practice.

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We're gonna close the eyes.

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So, trust me, trust
yourself, trust the video.

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And, you're gonna hook the
thumbs here, little Wu Tang

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and then you're just gonna
flex through the feet.

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So, press into your heels, let the weight

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of your hands draw down.

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A big stretch through the shoulders.

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Take one more big inhale.

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Then slowly release.

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(exhaling deeply)

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Relax the hands down gently at your sides.

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You can soften through
the toes and the feet.

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Now, make sure that you're
not holding on in your legs.

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Sometimes you don't realize

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that you're actually holding, gripping,

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so relax from the waist down.

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And, then press into your
head physically, literally

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press into your head
and lift your chest up

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and then snuggle your
shoulder blades underneath you

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and that might allow
you to open the palms.

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And, just feel a broader
opening through the chest.

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All righty, nice and easy, here we go.

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Dropping the left ear over
to the Earth, pause here.

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Reach your right fingertips
out a little bit further.

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Feel that stretch to the
right side of your neck.

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And, then slowly bring you back to center.

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And, rock your right ear to the Earth

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and reach out through
your left fingertips,

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just a little more, maybe
just a little adjustment.

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Then breathe deep as you feel that stretch

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through the left side
of your neck, the trap.

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And, then slowly come back to center.

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Take a deep breath in.

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(inhaling deeply)

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And, a long breath out.

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Arrive here now.

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(exhaling strongly)

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Awesome.

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Now, you're gonna press
the palms into the Earth,

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hug your navel down so you're connecting

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to your center, kind of engaging
that transverse abdominis.

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Not kind of, you're engaging
the transverse abdominis

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by scooping the tailbone
up, zipping upper abdominals

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and lower belly in towards the middle.

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Inhale (inhaling deeply).

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Exhale, slowly begin
to lift your right knee

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up towards your chest.

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You're gonna give your
right shin a big hug.

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And, try to keep this engaging
quality in your center.

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So, try to keep your transverse
abdominis turned on here.

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As you scoop the tailbone
up, hug the lower ribs down

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and then squeeze that
right knee into the chest.

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Now, if it feels better in your body,

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if your body's kind of telling
you to lift the left knee

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and place it on the Earth, go for it.

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Otherwise, we might begin to activate

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through the left toes and firm down

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through the left thighbone.

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So, the reason today
is stretch, day three,

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is so many people think that
they have to be flexible

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to do yoga.

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That is the number one thing
I hear everywhere I go.

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I talk about what I do or if people ask me

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about my life, their first response,

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their initial response is,
"Well, I'm not flexible.

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"I can't do yoga."

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And, sometimes people know that,

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you know, they say, "I should do yoga

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"because I'm not flexible."

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But you don't have to
be flexible to do yoga.

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Today, we'll introduce some movements

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and some synchronization with breath

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that invite more flexibility.

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But, see if you can
also stretch your mind.

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We don't have to be flexible to do yoga.

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We're creating flexibility
in the mind, the body,

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and the spirit.

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Okay, release that.

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Nice compression in the lower
abdomen and in the stomach,

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really great for digestion.

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Now, let's squeeze that left
knee all the way up and in.

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Again you can bend the
right knee if you like.

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Lower back is nice and supported here.

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Squeeze and lift (exhaling strongly).

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Nice and active in your right leg.

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(inhaling deeply)

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(exhaling strongly)

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Breathing into your lower belly.

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And, just chewing on those ideas.

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It's not just flexibility in your body,

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but what are some things
that you could maybe

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open your mind to, or your perception?

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Stretching in more ways than one here

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on the yoga mat.

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Take one more breath
here (inhaling deeply).

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And, then exhale to release
it all the way down.

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Once again, we'll hug the
right knee all the way back up.

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Inhale (inhaling deeply).

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And, then exhale, take it
over towards the left side

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of your mat and open your
right fingertips out.

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Feel that nice opening
through the right pec.

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We come into a supine twist.

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Turn onto your right
ear, feel that stretch

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in the left side of your neck.

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Then close your eyes or soften your gaze

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and pay attention to the
sound of your breath.

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(inhaling deeply)

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(exhaling strongly)

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Beautiful.

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From your navel, draw it down.

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Come back through center.

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You're gonna squeeze the
right knee into the chest.

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You guessed it, inhale
in, exhale, peel the nose

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up towards the knee.

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If you want a little more,
you can let the left heel

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hover here, again, turning
on those abdominals.

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(inhaling deeply)

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Inhale and exhale to
release everything down.

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Awesome work.

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With control, gently
release the right leg down.

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Inhale (inhaling deeply).

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Exhale, connect to your
center, your abdominals

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turn on and from there
we pull the left knee in.

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So, we're working on functional movement

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for our flexibility practice.

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This is gonna help us throughout
the whole journey here.

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We'll squeeze (exhaling strongly).

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Inhale (inhaling deeply).

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Exhale, find your twist,
guiding the left knee

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over towards the right,

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opening up through your left arm.

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Feeling that nice stretch
through the pec, the shoulder.

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And, then turning onto the left ear.

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Inhale in.

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And, exhale to release
(exhaling strongly).

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Slowly bring it back to center.

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Hug the left knee into the chest,

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firm through the right leg.

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Inhale, then exhale, navel draws down

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as you peel the nose up towards your knee.

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Squeeze and lift (exhaling strongly).

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(inhaling deeply)

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(exhaling strongly)

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Then if you want, you can let
your right heel hover here,

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just to turn on your
core (exhaling strongly).

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(chuckles)

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Big inhale (inhaling deeply).

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Then exhale, just slowly
lower everything down.

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Awesome.

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Extend the left leg out long.

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Inhale, reach the
fingertips all the way up

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towards the sky.

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Nice full body stretch once again.

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(inhaling deeply)

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And, then exhale to float the hands down.

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(exhaling strongly)

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From your center, from your navel,

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drawing down to the Earth.

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Activate, you're gonna
bring knees up to the chest.

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And, now hug both shins.

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Feel that length in the lower back body.

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And, you can just take a
couple cycles of breath here

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to find what feels good.

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So maybe you draw circles
with the knees one way

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and then the other.

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Or perhaps, rocking gently side to side.

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Relax any tension or stress
that you might be carrying

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in the neck, the shoulders,
the upper back here.

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And then after you take a couple moments,

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just get a nice little
massage on the lower back.

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We're gonna slide the hands
to the backs of the thighs.

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And, we're gonna begin to
rock and roll up and down

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the length of the spine.

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So, you can rock as many times.

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Excuse me, bud.

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I'm gonna come here for a second.

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Oh, sorry.

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And, you rock as many
times as it feels awesome

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in your back.

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If this is new for you, it's fun,

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it's a little wake up call for
your core and for your back.

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I remember when I first
started doing this.

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Nice one.

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It was impossible.

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I felt like such a goof
and now it's just part

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of my daily routine, feels really good.

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So, rock and roll once or twice more.

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And, then we're gonna
come all the way through

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to tabletop position.

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So, maybe cross the ankles,
plant the palms mindfully.

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And, when you get there,
bring the big toes to touch

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and the knees as wide as
wide as your yoga mat.

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And, then the right hand's
gonna come to the center

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of the mat and the left
hand's gonna slowly peel

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across the arm, across
the chest, and reach

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up towards the sky.

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Big stretch.

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Press into the tops of the feet here.

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For the right arm, the upper arm bone

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kinda rotates back here.

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It'll give you a little space.

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And, then just make sure
that you're not collapsed

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in the neck.

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So, lengthen through the crown.

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One more breath here, you got it, inhale.

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Then exhale, come back
to center nice and easy.

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Left hand replaces the right.

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Feet and legs stay the same.

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(inhaling deeply)

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And, we're gonna begin to
open up through the chest.

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Once again, right
fingertips cross the heart,

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we press away from the
mat with our left hand

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and right fingertips
reach up towards the sky.

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(chuckles)

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Now again, careful not
to collapse in the neck.

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Keep it nice and long.

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Big inhale, breathe into
all four sides of the torso.

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(inhaling deeply)

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And, exhale to release it down.

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Fabulous.

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Walk the knees now back
underneath the hip points.

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Press firmly into the tops of the feet.

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Drop your elbows exactly
where your hands are.

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And, then just pay
attention to this stacking

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of the bones of elbow right
underneath the shoulder.

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Then wrist comes in line with the elbows

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so, we have two parallel lines here.

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What's up, dog?

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And then, I'm gonna keep
that, maintain that.

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So, we have this strong foundation here.

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As I slowly claw through the fingertips

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and begin to peel my tail
up and walk my knees back.

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For heart to Earth pose or puppy posture.

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You can think of this kind
of as a half downward dog.

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So, it's the same action, it's
just a little more cooling.

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Big heart opener here.

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Slowly begin to release heart to Earth,

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forehead to mat.

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If it doesn't come all the
way to the mat it's okay.

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And, then just take a
moment to look up and notice

255
00:11:33,832 --> 00:11:36,664
have your wrists come in
or your elbows go out?

256
00:11:36,664 --> 00:11:39,678
If they have, it's pretty
standard, it's all good.

257
00:11:39,678 --> 00:11:42,572
We'll just come back up,
reset, two parallel lines

258
00:11:42,572 --> 00:11:43,716
with the forearms.

259
00:11:43,716 --> 00:11:48,158
Inhale to look forward and
exhale, find that stretch.

260
00:11:48,158 --> 00:11:49,574
So, sometimes we come to yoga

261
00:11:49,574 --> 00:11:52,580
and we stretch the same
muscles over and over,

262
00:11:52,580 --> 00:11:54,413
both in mind and body.

263
00:11:56,264 --> 00:12:00,431
So, with True, we're really
challenging ourselves lovingly

264
00:12:01,419 --> 00:12:02,912
(exhaling strongly)

265
00:12:02,912 --> 00:12:05,995
to see if we can stretch new muscles,

266
00:12:07,226 --> 00:12:08,976
find new connections.

267
00:12:11,617 --> 00:12:13,022
Now, if the toes are not curled under,

268
00:12:13,022 --> 00:12:14,901
go ahead and curl them under here.

269
00:12:14,901 --> 00:12:18,356
Draw the navel in and up
and begin to shift forward.

270
00:12:18,356 --> 00:12:20,622
Shift all the way
forward, gaze goes forward

271
00:12:20,622 --> 00:12:23,699
and we begin to lift
the knees one by one up

272
00:12:23,699 --> 00:12:26,317
and come into a strong forearm plank.

273
00:12:26,317 --> 00:12:27,985
(exhaling strongly)

274
00:12:27,985 --> 00:12:29,853
Now, my bones are stacked here.

275
00:12:29,853 --> 00:12:32,197
So, my shoulders are supported.

276
00:12:32,197 --> 00:12:34,694
I'm gonna imagine my sitz
bones really reaching

277
00:12:34,694 --> 00:12:36,313
towards my heels here.

278
00:12:36,313 --> 00:12:38,138
I'm gonna scoop my tailbone
in just a hair here,

279
00:12:38,138 --> 00:12:40,530
turn on those transverse
abdominis once again.

280
00:12:40,530 --> 00:12:42,644
Inhale to look forward
just with your gaze.

281
00:12:42,644 --> 00:12:44,186
Keep the neck nice and long.

282
00:12:44,186 --> 00:12:45,019
(inhaling deeply)

283
00:12:45,019 --> 00:12:47,661
And, then exhale, tug the
shoulders away from the ears.

284
00:12:47,661 --> 00:12:50,383
Now, feel that shake,
that tremble, that prana,

285
00:12:50,383 --> 00:12:52,334
notice what it feels
like to be alive today.

286
00:12:52,334 --> 00:12:53,846
Inhale.

287
00:12:53,846 --> 00:12:56,701
And, then exhale, slowly lower
the hips down to the Earth.

288
00:12:56,701 --> 00:12:57,878
Beautiful.

289
00:12:57,878 --> 00:12:59,808
Flip to the tops of the feet now.

290
00:12:59,808 --> 00:13:02,605
And, we're gonna tuck
the chin into the chest.

291
00:13:02,605 --> 00:13:04,640
Now, we're coming into a sphinx pose.

292
00:13:04,640 --> 00:13:06,561
But, notice again if
your wrists have come in

293
00:13:06,561 --> 00:13:08,443
or elbows go out.

294
00:13:08,443 --> 00:13:10,310
Tuck the chin, press into your pubic bone

295
00:13:10,310 --> 00:13:12,143
and slowly roll it up.

296
00:13:13,752 --> 00:13:15,717
So, activate the upper body here.

297
00:13:15,717 --> 00:13:17,481
(exhaling strongly)

298
00:13:17,481 --> 00:13:19,731
Reconnect with your breath.

299
00:13:20,967 --> 00:13:23,258
And, then I've in time been able to unlock

300
00:13:23,258 --> 00:13:25,134
a good amount of space in my shoulders.

301
00:13:25,134 --> 00:13:27,122
Still have a long ways to go (chuckles).

302
00:13:27,122 --> 00:13:30,289
But, if you like, maybe come out of it

303
00:13:31,483 --> 00:13:32,316
just a hair.

304
00:13:32,316 --> 00:13:35,935
You don't have to be pushing so hard.

305
00:13:35,935 --> 00:13:37,817
And, then everyone, for
the last cycle of breath

306
00:13:37,817 --> 00:13:38,984
tuck your chin

307
00:13:40,356 --> 00:13:43,434
so that you feel that length
through the back of your neck.

308
00:13:43,434 --> 00:13:45,029
(wind chimes tinkling)

309
00:13:45,029 --> 00:13:47,779
Cue wind chimes outside my house.

310
00:13:50,380 --> 00:13:52,704
Pay attention to all the things.

311
00:13:52,704 --> 00:13:53,682
(inhaling deeply)

312
00:13:53,682 --> 00:13:55,025
I started leaving Benji in the videos

313
00:13:55,025 --> 00:13:57,490
because I just love this idea of embracing

314
00:13:57,490 --> 00:14:00,421
at-home yoga practice as is.

315
00:14:00,421 --> 00:14:03,098
Okay, your biceps are
working a little bit here.

316
00:14:03,098 --> 00:14:04,379
Draw your navel in.

317
00:14:04,379 --> 00:14:05,220
(exhaling strongly)

318
00:14:05,220 --> 00:14:06,595
Take one more big breath.

319
00:14:06,595 --> 00:14:07,542
(inhaling deeply)

320
00:14:07,542 --> 00:14:10,902
And, then exhale, slowly
release and enjoy this release.

321
00:14:10,902 --> 00:14:14,354
You're gonna come onto the
belly, release the arms.

322
00:14:14,354 --> 00:14:17,370
You're already on the belly,
but come onto your ribcage.

323
00:14:17,370 --> 00:14:21,578
You're gonna send the
fingertips out left to right.

324
00:14:21,578 --> 00:14:23,068
Now, listen carefully.

325
00:14:23,068 --> 00:14:25,872
Inhale, lift the right
toes up towards the sky,

326
00:14:25,872 --> 00:14:27,576
bend your right knee.

327
00:14:27,576 --> 00:14:31,550
Exhale, press into your
palms, continuing to open up

328
00:14:31,550 --> 00:14:33,259
through the chest and that left pec.

329
00:14:33,259 --> 00:14:37,165
You're gonna slowly come
to rest on your left ear.

330
00:14:37,165 --> 00:14:39,443
Maybe the right foot comes around.

331
00:14:39,443 --> 00:14:41,211
Place it on the ground.

332
00:14:41,211 --> 00:14:42,840
Maybe right fingertips to the Earth,

333
00:14:42,840 --> 00:14:44,757
right elbow to the sky.

334
00:14:46,631 --> 00:14:51,019
So, breathe here, keep
the fingertips active.

335
00:14:51,019 --> 00:14:52,889
Big stretch through the chest.

336
00:14:52,889 --> 00:14:56,364
Left pec, inhale (inhaling deeply).

337
00:14:56,364 --> 00:14:59,199
Exhale, slowly melt it back through center

338
00:14:59,199 --> 00:15:01,457
(exhaling strongly) with control.

339
00:15:01,457 --> 00:15:02,697
Then we'll take it to the other side

340
00:15:02,697 --> 00:15:04,912
by pressing through the right hand.

341
00:15:04,912 --> 00:15:07,849
And, slowly peeling the left toes up,

342
00:15:07,849 --> 00:15:09,479
bend the left knee.

343
00:15:09,479 --> 00:15:12,651
And, here we go, coming
onto the right ear.

344
00:15:12,651 --> 00:15:16,756
Continue the journey (exhaling strongly).

345
00:15:16,756 --> 00:15:18,213
So, it's nice in time.

346
00:15:18,213 --> 00:15:20,872
So, if this is brand new for you, be kind.

347
00:15:20,872 --> 00:15:23,140
But, it's nice in time
to press into the Earth

348
00:15:23,140 --> 00:15:27,068
with the left palm to give
it a little resistance.

349
00:15:27,068 --> 00:15:28,275
And, we'll get there but eventually

350
00:15:28,275 --> 00:15:32,349
maybe we'll even grab that
top foot, kick it back.

351
00:15:32,349 --> 00:15:34,889
Just take it nice and slow,
establishing connection

352
00:15:34,889 --> 00:15:38,153
to your breath over and over again.

353
00:15:38,153 --> 00:15:41,153
(exhaling strongly)

354
00:15:42,300 --> 00:15:43,133
Great.

355
00:15:43,133 --> 00:15:46,260
Slowly unravel, bring it back to center.

356
00:15:46,260 --> 00:15:48,648
(exhaling strongly)

357
00:15:48,648 --> 00:15:49,488
(inhaling deeply)

358
00:15:49,488 --> 00:15:52,184
Now, this time we'll bring the hands down,

359
00:15:52,184 --> 00:15:55,032
slide them in line with the ribcage.

360
00:15:55,032 --> 00:15:58,339
Then snuggle your shoulder
blades in towards your body.

361
00:15:58,339 --> 00:15:59,504
So, really suck 'em in.

362
00:15:59,504 --> 00:16:01,646
Press into your pubic bone.

363
00:16:01,646 --> 00:16:02,479
And, here we go.

364
00:16:02,479 --> 00:16:06,442
Inhale, cobra, roll it up,
just a little hair toss, okay?

365
00:16:06,442 --> 00:16:07,640
Big breath.

366
00:16:07,640 --> 00:16:09,140
Exhale to release.

367
00:16:10,409 --> 00:16:12,139
Curl the toes under.

368
00:16:12,139 --> 00:16:14,124
Press up to all fours.

369
00:16:14,124 --> 00:16:15,720
(exhaling strongly)

370
00:16:15,720 --> 00:16:17,263
And, then take a deep breath in.

371
00:16:17,263 --> 00:16:18,491
(inhaling deeply)

372
00:16:18,491 --> 00:16:22,658
And, from your tail, begin to
peel up, downward facing dog.

373
00:16:26,376 --> 00:16:28,836
Claw through your fingertips
and begin to take your dog

374
00:16:28,836 --> 00:16:29,669
for a little walk.

375
00:16:29,669 --> 00:16:31,367
So, peddle through the feet.

376
00:16:31,367 --> 00:16:32,955
(inhaling deeply)

377
00:16:32,955 --> 00:16:36,038
(exhaling strongly)

378
00:16:37,586 --> 00:16:39,488
Start to listen to the
sound of your breath.

379
00:16:39,488 --> 00:16:41,462
(exhaling strongly)

380
00:16:41,462 --> 00:16:45,629
Maybe connecting to that Ujjayi
breath or that ocean sound.

381
00:16:46,762 --> 00:16:49,514
Then on your next inhale,
lift the right leg up high.

382
00:16:49,514 --> 00:16:51,140
(inhaling deeply)

383
00:16:51,140 --> 00:16:54,535
And then exhale, slowly
bring it all the way up

384
00:16:54,535 --> 00:16:55,882
to the top edge of your mat.

385
00:16:55,882 --> 00:16:57,383
(exhaling strongly)

386
00:16:57,383 --> 00:17:01,050
Inhale, lower the back
knee, open the chest.

387
00:17:02,602 --> 00:17:05,025
And, then exhale, plant the palms,

388
00:17:05,025 --> 00:17:07,858
step it back, downward facing dog.

389
00:17:09,322 --> 00:17:13,669
Second side, inhale, lift
the left leg up high.

390
00:17:13,669 --> 00:17:17,586
Exhale, step it all the
way up and in, squeeze.

391
00:17:19,413 --> 00:17:23,496
Then lower the back knee,
inhale, open the chest.

392
00:17:24,421 --> 00:17:26,889
Then exhale, plant the
palms, step it back,

393
00:17:26,889 --> 00:17:28,452
downward facing dog.

394
00:17:28,452 --> 00:17:30,227
(exhaling strongly)

395
00:17:30,227 --> 00:17:31,246
Awesome.

396
00:17:31,246 --> 00:17:33,598
Deep breath in through
the nose (inhaling deeply)

397
00:17:33,598 --> 00:17:35,163
and exhale out through your mouth

398
00:17:35,163 --> 00:17:37,798
(exhaling strongly) nice cleansing breath.

399
00:17:37,798 --> 00:17:39,666
Now, bend your knees, lift the heels,

400
00:17:39,666 --> 00:17:41,355
come onto your toes.

401
00:17:41,355 --> 00:17:43,236
Melt your belly towards
the tops of your thighs.

402
00:17:43,236 --> 00:17:44,546
Claw through the fingertips.

403
00:17:44,546 --> 00:17:48,015
Inhale to look forward and
exhale to make your way

404
00:17:48,015 --> 00:17:52,182
to the top, stepping one foot
and then the other, rag doll.

405
00:17:53,979 --> 00:17:55,825
Now, relax everything here.

406
00:17:55,825 --> 00:17:57,608
Let the weight of your head go.

407
00:17:57,608 --> 00:18:00,444
Soften through the fingertips.

408
00:18:00,444 --> 00:18:04,850
Breathe deep (exhaling strongly).

409
00:18:04,850 --> 00:18:05,966
(inhaling deeply)

410
00:18:05,966 --> 00:18:07,466
Find your footing.

411
00:18:10,239 --> 00:18:14,156
And, then when you're
ready, slowly roll it up.

412
00:18:22,262 --> 00:18:25,579
Rooting down through the feet.

413
00:18:25,579 --> 00:18:28,357
Lift and lengthen all the way up

414
00:18:28,357 --> 00:18:29,360
from the crown of your head.

415
00:18:29,360 --> 00:18:33,655
Stand up nice and tall
here, mountain pose.

416
00:18:33,655 --> 00:18:34,488
Inhale.

417
00:18:35,699 --> 00:18:38,080
And exhale to relax your shoulders down.

418
00:18:38,080 --> 00:18:39,919
(exhaling strongly)

419
00:18:39,919 --> 00:18:41,472
Now, inhale, you're
gonna shift your weight

420
00:18:41,472 --> 00:18:44,626
to your left foot, bring
the palms together.

421
00:18:44,626 --> 00:18:47,177
Then slowly activate your core,

422
00:18:47,177 --> 00:18:49,467
you're gonna bring the
right knee all the way up.

423
00:18:49,467 --> 00:18:51,009
Squeeze, just like we did on our backs.

424
00:18:51,009 --> 00:18:53,049
And, then we're gonna
interlace the fingertips

425
00:18:53,049 --> 00:18:54,371
and capture, not the top of the knee,

426
00:18:54,371 --> 00:18:57,143
but just below the knee
and squeeze and lift.

427
00:18:57,143 --> 00:18:58,949
So, a little balancing here.

428
00:18:58,949 --> 00:18:59,782
(inhaling deeply)

429
00:18:59,782 --> 00:19:01,736
Big breath in.

430
00:19:01,736 --> 00:19:04,225
Long breath out to release
(exhaling strongly).

431
00:19:04,225 --> 00:19:05,306
And, switch.

432
00:19:05,306 --> 00:19:06,882
Shifting weight to the right foot now,

433
00:19:06,882 --> 00:19:07,715
here we go.

434
00:19:07,715 --> 00:19:10,859
Inhale, squeeze the left knee up and in.

435
00:19:10,859 --> 00:19:12,835
Press into your right heel firmly.

436
00:19:12,835 --> 00:19:15,756
Then capture the left
shin just below the knee.

437
00:19:15,756 --> 00:19:17,738
Squeeze and lift, squeeze and lift.

438
00:19:17,738 --> 00:19:19,345
Inhale, grow taller.

439
00:19:19,345 --> 00:19:20,178
(inhaling deeply)

440
00:19:20,178 --> 00:19:23,041
And, then exhale to release.

441
00:19:23,041 --> 00:19:23,874
Beautiful.

442
00:19:23,874 --> 00:19:26,222
Inhale to reach for
the sky, lots of energy

443
00:19:26,222 --> 00:19:27,661
in the fingertips here.

444
00:19:27,661 --> 00:19:29,236
(inhaling deeply)

445
00:19:29,236 --> 00:19:31,061
And, then exhale to grab the left wrist

446
00:19:31,061 --> 00:19:33,393
with your right hand.

447
00:19:33,393 --> 00:19:35,946
(exhaling strongly)

448
00:19:35,946 --> 00:19:38,633
Then lengthen the
tailbone down and inhale.

449
00:19:38,633 --> 00:19:40,421
Exhale, side body stretch.

450
00:19:40,421 --> 00:19:41,975
You're gonna tilt to the right

451
00:19:41,975 --> 00:19:43,949
and bump the hips to the left.

452
00:19:43,949 --> 00:19:46,426
Now, pull your hands back in space.

453
00:19:46,426 --> 00:19:48,924
Spiral your heart up towards the sky.

454
00:19:48,924 --> 00:19:51,257
Press into your feet evenly.

455
00:19:52,990 --> 00:19:53,914
Inhale.

456
00:19:53,914 --> 00:19:57,450
Exhale, from your center draw it back.

457
00:19:57,450 --> 00:19:59,844
Inhale to reach for the
sky (inhaling deeply).

458
00:19:59,844 --> 00:20:03,498
Exhale, lengthen tailbone
(exhaling strongly).

459
00:20:03,498 --> 00:20:04,800
Get situated.

460
00:20:04,800 --> 00:20:06,072
The we'll grab the right wrist

461
00:20:06,072 --> 00:20:09,829
and here we go, big inhale
to reach up and over.

462
00:20:09,829 --> 00:20:13,618
And, exhale to the left,
bump the hips to the right.

463
00:20:13,618 --> 00:20:16,384
Pull the hands back in space.

464
00:20:16,384 --> 00:20:19,449
Spiral your heart to the sky.

465
00:20:19,449 --> 00:20:22,604
(clears throat) Excuse me, sky (chuckles).

466
00:20:22,604 --> 00:20:24,778
And, then inhale in here, smile.

467
00:20:24,778 --> 00:20:27,687
Exhale, from your center,
your core, come back.

468
00:20:27,687 --> 00:20:30,698
Break free, inhale, lift everything.

469
00:20:30,698 --> 00:20:32,744
And exhale, should feel really awesome

470
00:20:32,744 --> 00:20:36,904
to rain it all the way down to the ground.

471
00:20:36,904 --> 00:20:38,151
Forward fold.

472
00:20:38,151 --> 00:20:41,491
Clasp the elbows here, bend the knees.

473
00:20:41,491 --> 00:20:43,246
Make sure you're not gripping in the toes,

474
00:20:43,246 --> 00:20:45,797
so soften through your toes.

475
00:20:45,797 --> 00:20:47,804
And, then you're gonna rock the elbows

476
00:20:47,804 --> 00:20:48,887
to the right.

477
00:20:49,924 --> 00:20:52,464
And, through center and to the left.

478
00:20:52,464 --> 00:20:54,334
And, then keep it going
and as you do this,

479
00:20:54,334 --> 00:20:57,339
keep pressing into your heels firmly.

480
00:20:57,339 --> 00:20:59,691
Right and then left.

481
00:20:59,691 --> 00:21:01,978
And, then close your eyes
and then try to really focus

482
00:21:01,978 --> 00:21:03,983
on the nuance of this.

483
00:21:03,983 --> 00:21:05,483
Find that stretch.

484
00:21:06,904 --> 00:21:09,518
And, if you hit a point of frustration,

485
00:21:09,518 --> 00:21:10,913
can you be flexible in your mind,

486
00:21:10,913 --> 00:21:12,414
can you use your breath?

487
00:21:12,414 --> 00:21:14,097
(inhaling deeply)

488
00:21:14,097 --> 00:21:17,175
To spretch, to stretch, sorry
guys, and out (chuckles).

489
00:21:17,175 --> 00:21:18,804
To stretch beyond that moment.

490
00:21:18,804 --> 00:21:19,758
(inhaling deeply)

491
00:21:19,758 --> 00:21:20,675
And, trust.

492
00:21:21,838 --> 00:21:23,171
Just keep going.

493
00:21:25,112 --> 00:21:27,097
All right, all right,
bring it back to center.

494
00:21:27,097 --> 00:21:28,326
I only did two, all right.

495
00:21:28,326 --> 00:21:30,632
So, I was not doing what
you think (laughing).

496
00:21:30,632 --> 00:21:32,374
Release your hands.

497
00:21:32,374 --> 00:21:34,645
You're gonna step the
right foot all the way back

498
00:21:34,645 --> 00:21:36,985
and then the left foot all the way back.

499
00:21:36,985 --> 00:21:38,366
Now, you're gonna inhale to look forward.

500
00:21:38,366 --> 00:21:41,085
Shift forward, hug the
elbows into the side body.

501
00:21:41,085 --> 00:21:42,472
Fire it up.

502
00:21:42,472 --> 00:21:44,404
And, then you're gonna
slowly bend the elbows.

503
00:21:44,404 --> 00:21:47,171
Lower all the way to the
belly or catch chaturanga.

504
00:21:47,171 --> 00:21:48,663
Inhale to upward dog.

505
00:21:48,663 --> 00:21:51,126
So, you're gonna come
to cobra or up dog here.

506
00:21:51,126 --> 00:21:54,036
As you breathe in, it's
a big heart opener.

507
00:21:54,036 --> 00:21:56,323
And, as you breathe out, we make our way

508
00:21:56,323 --> 00:21:57,858
to downward facing dog.

509
00:21:57,858 --> 00:21:59,548
Beautiful (exhaling strongly).

510
00:21:59,548 --> 00:22:00,924
Inhale lots of love in.

511
00:22:00,924 --> 00:22:02,559
(inhaling deeply)

512
00:22:02,559 --> 00:22:05,418
Exhale lots of love out
(exhaling strongly).

513
00:22:05,418 --> 00:22:08,430
Inhale to lift the right leg up high.

514
00:22:08,430 --> 00:22:10,973
Exhale to shift forward, squeeze.

515
00:22:10,973 --> 00:22:12,852
Knee to nose.

516
00:22:12,852 --> 00:22:14,448
Now, step it up.

517
00:22:14,448 --> 00:22:16,494
Pivot on the back foot.

518
00:22:16,494 --> 00:22:20,171
And, inhale, reach for
the sky, warrior one,

519
00:22:20,171 --> 00:22:22,588
arms reaching all the way up.

520
00:22:23,730 --> 00:22:25,411
Inhale (inhaling deeply).

521
00:22:25,411 --> 00:22:29,151
Exhale, warrior two (exhaling strongly).

522
00:22:29,151 --> 00:22:32,480
Inhale, reach forward, up and then exhale,

523
00:22:32,480 --> 00:22:36,647
take it all the way back,
big bend in that front knee.

524
00:22:38,223 --> 00:22:40,384
Now, from here, we'll
wiggle the right fingertips.

525
00:22:40,384 --> 00:22:42,568
Take a deep breath in and then exhale.

526
00:22:42,568 --> 00:22:44,534
Slowly shift to bring your right elbow

527
00:22:44,534 --> 00:22:47,032
to the top of your right thigh.

528
00:22:47,032 --> 00:22:49,006
Then inhale just like we did before.

529
00:22:49,006 --> 00:22:52,682
Left fingertips cross
over and along the chest

530
00:22:52,682 --> 00:22:54,464
and then reach up towards the sky.

531
00:22:54,464 --> 00:22:56,679
(exhaling strongly)

532
00:22:56,679 --> 00:22:59,380
Option here to send the
right fingertips down.

533
00:22:59,380 --> 00:23:00,229
(inhaling deeply)

534
00:23:00,229 --> 00:23:01,911
Inhale to find expansion.

535
00:23:01,911 --> 00:23:04,462
You got this, more space, more length.

536
00:23:04,462 --> 00:23:06,928
And then exhale to slowly
bring it all the way

537
00:23:06,928 --> 00:23:09,061
back down to your lunge, nice and slow.

538
00:23:09,061 --> 00:23:10,563
Pivot on the back foot.

539
00:23:10,563 --> 00:23:12,610
Inhale, drop that back knee.

540
00:23:12,610 --> 00:23:13,576
(inhaling deeply)

541
00:23:13,576 --> 00:23:16,443
Open the chest to look forward.

542
00:23:16,443 --> 00:23:19,341
And, then release it back down.

543
00:23:19,341 --> 00:23:20,788
Plant the palms.

544
00:23:20,788 --> 00:23:21,871
Step it back.

545
00:23:22,711 --> 00:23:25,382
Look forward, inhale, bend the elbows.

546
00:23:25,382 --> 00:23:27,418
Exhale, slowly lower all the way

547
00:23:27,418 --> 00:23:29,308
to the belly or chaturanga.

548
00:23:29,308 --> 00:23:32,908
Inhale, cobra or upward facing dog.

549
00:23:32,908 --> 00:23:34,408
Exhale to release.

550
00:23:35,806 --> 00:23:37,948
Curl the toes under, press up to plank.

551
00:23:37,948 --> 00:23:39,724
Big breath in (inhaling deeply),

552
00:23:39,724 --> 00:23:42,064
then exhale, downward facing dog.

553
00:23:42,064 --> 00:23:45,424
Oh, starting to find a little
warmth (exhaling strongly)

554
00:23:45,424 --> 00:23:49,081
as you stretch and wake up the body.

555
00:23:49,081 --> 00:23:50,693
From your downward dog, here we go.

556
00:23:50,693 --> 00:23:53,499
Inhale, lift the left leg up high.

557
00:23:53,499 --> 00:23:54,820
Exhale, shift forward.

558
00:23:54,820 --> 00:23:57,466
Claw through the fingertips
(exhaling strongly).

559
00:23:57,466 --> 00:23:59,463
Then step the left foot up.

560
00:23:59,463 --> 00:24:00,850
Pivot on the back foot.

561
00:24:00,850 --> 00:24:03,043
Here we go, virabhadrasana one.

562
00:24:03,043 --> 00:24:04,513
(exhaling strongly)

563
00:24:04,513 --> 00:24:07,661
Inhale to reach for the sky.

564
00:24:07,661 --> 00:24:10,907
Strong legs (exhaling strongly).

565
00:24:10,907 --> 00:24:11,740
Beautiful.

566
00:24:11,740 --> 00:24:14,383
Inhale, lift the sternum,
bend that front knee.

567
00:24:14,383 --> 00:24:17,050
Exhale, warrior two, open it up.

568
00:24:19,036 --> 00:24:21,052
Strong focus, strong breath.

569
00:24:21,052 --> 00:24:22,060
If you're restricting your breath

570
00:24:22,060 --> 00:24:24,505
or holding your breath, assess.

571
00:24:24,505 --> 00:24:27,777
Find a big inhale (inhaling deeply).

572
00:24:27,777 --> 00:24:31,594
And, then inhale to reach forward and up.

573
00:24:31,594 --> 00:24:33,506
And, then exhale, just sink back.

574
00:24:33,506 --> 00:24:35,934
(exhaling strongly)

575
00:24:35,934 --> 00:24:36,767
Beautiful.

576
00:24:36,767 --> 00:24:39,535
Keep that front knee bent, inhale.

577
00:24:39,535 --> 00:24:42,282
Exhale, from your center
your core, navel draws in,

578
00:24:42,282 --> 00:24:44,552
abdominals fire up and
we bring the left elbow

579
00:24:44,552 --> 00:24:47,431
to the top of the left thigh.

580
00:24:47,431 --> 00:24:48,439
Bones are stacked here.

581
00:24:48,439 --> 00:24:50,697
Here we go, inhale, right
fingertips trace a line

582
00:24:50,697 --> 00:24:53,751
across the heart all the
way up towards the sky.

583
00:24:53,751 --> 00:24:56,607
Right toes are turned in.

584
00:24:56,607 --> 00:25:00,169
Inhale to find expansion
and maybe left fingertips

585
00:25:00,169 --> 00:25:01,419
come down here.

586
00:25:03,067 --> 00:25:06,782
Exhale to release everything
back to your lunge.

587
00:25:06,782 --> 00:25:07,615
Awesome.

588
00:25:07,615 --> 00:25:09,650
Soft landing, right
knee comes to the Earth.

589
00:25:09,650 --> 00:25:12,002
Inhale, open the chest, open your heart,

590
00:25:12,002 --> 00:25:14,866
big stretch, big opening.

591
00:25:14,866 --> 00:25:17,353
And then exhale to release.

592
00:25:17,353 --> 00:25:19,337
Plant the palms.

593
00:25:19,337 --> 00:25:23,002
You're gonna step the left
knee back to meet the right.

594
00:25:23,002 --> 00:25:26,004
And, we're gonna slowly
send the hips back.

595
00:25:26,004 --> 00:25:27,221
Child's pose.

596
00:25:27,221 --> 00:25:29,187
Keep the fingertips reaching forward.

597
00:25:29,187 --> 00:25:32,841
(exhaling strongly)

598
00:25:32,841 --> 00:25:37,008
Close your eyes and listen
to the rhythm of your breath.

599
00:25:39,046 --> 00:25:40,768
Claw through the fingertips and gently

600
00:25:40,768 --> 00:25:42,685
tug the shoulders back.

601
00:25:45,556 --> 00:25:47,835
Inhale (inhaling deeply).

602
00:25:47,835 --> 00:25:50,186
Exhale, press into the tops of the feet.

603
00:25:50,186 --> 00:25:52,603
Slowly begin to rise back up.

604
00:25:53,872 --> 00:25:54,705
Awesome.

605
00:25:54,705 --> 00:25:56,843
From here, just walk the
knees hip-width apart

606
00:25:56,843 --> 00:25:57,956
for a little stability.

607
00:25:57,956 --> 00:26:01,242
So, you're back in your neutral
spine tabletop position.

608
00:26:01,242 --> 00:26:02,628
And, we're gonna slowly inhale,

609
00:26:02,628 --> 00:26:05,672
curl the right toes under,
send the right leg out.

610
00:26:05,672 --> 00:26:09,129
Exhale, bring the right
knee all the way up.

611
00:26:09,129 --> 00:26:11,070
Step the right foot up.

612
00:26:11,070 --> 00:26:13,517
And, from here, we're
gonna loop the shoulders

613
00:26:13,517 --> 00:26:17,684
and slowly straighten the
right leg (exhaling strongly).

614
00:26:19,229 --> 00:26:20,847
It's a bit of a runners' stretch here.

615
00:26:20,847 --> 00:26:23,051
Keep a nice micro-bend in that front knee,

616
00:26:23,051 --> 00:26:24,963
maybe even a generous bend.

617
00:26:24,963 --> 00:26:27,912
And then really actively
draw your right toes

618
00:26:27,912 --> 00:26:29,751
towards your face or your third eye.

619
00:26:29,751 --> 00:26:31,714
(exhaling strongly)

620
00:26:31,714 --> 00:26:35,512
Breathing deep here,
inhale (inhaling deeply).

621
00:26:35,512 --> 00:26:39,411
And, exhale (exhaling strongly).

622
00:26:39,411 --> 00:26:40,377
Beautiful.

623
00:26:40,377 --> 00:26:42,466
From here, dig into your right heel.

624
00:26:42,466 --> 00:26:46,024
You're gonna slowly roll
forward onto your right foot.

625
00:26:46,024 --> 00:26:48,178
Inhale, open the chest.

626
00:26:48,178 --> 00:26:50,793
Lift your heart, big stretch.

627
00:26:50,793 --> 00:26:52,798
And, then exhale to release.

628
00:26:52,798 --> 00:26:56,116
Come back to tabletop position.

629
00:26:56,116 --> 00:26:56,949
Reset.

630
00:26:58,132 --> 00:26:59,728
Then inhale, curl the left toes under.

631
00:26:59,728 --> 00:27:01,574
Extend that left leg out, stretching

632
00:27:01,574 --> 00:27:03,435
through the back of the leg.

633
00:27:03,435 --> 00:27:05,205
And, then here we go, fire up your core.

634
00:27:05,205 --> 00:27:07,005
Lift that left knee all the way up.

635
00:27:07,005 --> 00:27:10,205
Step the left foot all the way.

636
00:27:10,205 --> 00:27:12,683
And, then when you're
ready, we'll slowly begin

637
00:27:12,683 --> 00:27:15,268
to straighten through the left leg.

638
00:27:15,268 --> 00:27:17,133
Flex the left toes towards the face.

639
00:27:17,133 --> 00:27:19,362
Now, find a little lift
here (exhaling strongly),

640
00:27:19,362 --> 00:27:20,266
find your breath.

641
00:27:20,266 --> 00:27:22,538
(inhaling deeply)

642
00:27:22,538 --> 00:27:24,353
So, when I say find a
little lift, I just mean

643
00:27:24,353 --> 00:27:26,999
if you're kind of
collapsing your energy down

644
00:27:26,999 --> 00:27:29,037
into the Earth, you're
getting a good stretch,

645
00:27:29,037 --> 00:27:30,328
but it's just not the same.

646
00:27:30,328 --> 00:27:31,672
So, pay attention to the nuance

647
00:27:31,672 --> 00:27:34,864
of maybe lifting your heart
space up (inhaling deeply),

648
00:27:34,864 --> 00:27:37,992
being in control of your movement.

649
00:27:37,992 --> 00:27:42,159
(inhaling deeply) Your energetic
body kind of supporting

650
00:27:44,090 --> 00:27:45,673
your physical body,

651
00:27:46,990 --> 00:27:48,921
and vice versa.

652
00:27:48,921 --> 00:27:52,349
It's that feeling of like, working

653
00:27:52,349 --> 00:27:55,478
for yourself, with yourself,

654
00:27:55,478 --> 00:27:57,728
rather than against, right?

655
00:27:58,692 --> 00:27:59,636
Dig into your left heel.

656
00:27:59,636 --> 00:28:01,540
Slowly roll through the left foot.

657
00:28:01,540 --> 00:28:03,418
Last time, here we go, inhale.

658
00:28:03,418 --> 00:28:06,496
Slowly open the chest (exhaling strongly).

659
00:28:06,496 --> 00:28:07,829
Lift your heart.

660
00:28:09,257 --> 00:28:11,795
Exhale to release (exhaling strongly).

661
00:28:11,795 --> 00:28:15,305
Plant the palms, come back to both knees.

662
00:28:15,305 --> 00:28:17,394
From here you're gonna
swing the toes around,

663
00:28:17,394 --> 00:28:18,850
all the way around and
we're gonna come through

664
00:28:18,850 --> 00:28:19,683
to a seat.

665
00:28:20,898 --> 00:28:24,888
Now, bring the soles of
the feet together here.

666
00:28:24,888 --> 00:28:26,555
Knees nice and wide.

667
00:28:31,656 --> 00:28:32,989
Grab the ankles.

668
00:28:33,946 --> 00:28:37,107
Allow the tops of the thighs
to be really heavy here.

669
00:28:37,107 --> 00:28:38,692
Then sit up nice and tall.

670
00:28:38,692 --> 00:28:40,601
Inhale (inhaling deeply).

671
00:28:40,601 --> 00:28:44,098
And, exhale to relax the
shoulders down, down, down.

672
00:28:44,098 --> 00:28:46,599
(exhaling strongly)

673
00:28:46,599 --> 00:28:47,668
Now, I think I mentioned this before,

674
00:28:47,668 --> 00:28:49,836
but if the knees are all the way up here,

675
00:28:49,836 --> 00:28:52,003
been there, it's all good.

676
00:28:52,991 --> 00:28:57,057
So, you don't have to be
flexible to show up to yoga.

677
00:28:57,057 --> 00:29:00,604
And, some days I feel more
flexible than others, you know,

678
00:29:00,604 --> 00:29:02,771
in my mind and in my body.

679
00:29:04,846 --> 00:29:06,316
So, show up with what you got.

680
00:29:06,316 --> 00:29:08,290
Here we go, big inhale (inhaling deeply).

681
00:29:08,290 --> 00:29:10,696
And, as you exhale, bend
your elbows left to right

682
00:29:10,696 --> 00:29:14,196
and send your heart forward, gaze forward.

683
00:29:15,442 --> 00:29:16,671
And, then use your imagination here.

684
00:29:16,671 --> 00:29:20,281
I kinda like imagining
looking down into a pond

685
00:29:20,281 --> 00:29:21,114
or something here.

686
00:29:21,114 --> 00:29:24,514
And, you can use your elbows
to open the knees wide.

687
00:29:24,514 --> 00:29:26,807
And, look into the pond.

688
00:29:26,807 --> 00:29:28,455
And, what is it you see?

689
00:29:28,455 --> 00:29:31,376
I'm just kidding, but kinda
not kidding (laughing).

690
00:29:31,376 --> 00:29:35,461
Listen to the sound of your
breath (inhaling deeply).

691
00:29:35,461 --> 00:29:39,512
And, one more big inhale
in here (inhaling deeply).

692
00:29:39,512 --> 00:29:41,797
And, then on the exhale,
just relax the weight

693
00:29:41,797 --> 00:29:43,857
of your head over a big
stretch to the back.

694
00:29:43,857 --> 00:29:45,774
Body, through the hips.

695
00:29:47,992 --> 00:29:51,159
And then tuck the chin into the chest.

696
00:29:52,257 --> 00:29:56,782
And, then slowly press down
through your sitz bones

697
00:29:56,782 --> 00:30:00,949
connect to your root to
roll it all the way back up.

698
00:30:02,272 --> 00:30:04,855
Chin is the last thing to lift.

699
00:30:06,159 --> 00:30:07,870
This ponytail's out of control.

700
00:30:07,870 --> 00:30:09,782
And, then slowly release the hands.

701
00:30:09,782 --> 00:30:13,615
With control, walk the
knees back into center.

702
00:30:15,175 --> 00:30:19,072
Then extend one leg and then the other.

703
00:30:19,072 --> 00:30:22,028
Inhale to reach for the sky.

704
00:30:22,028 --> 00:30:25,187
Exhale to capture your big beach ball.

705
00:30:25,187 --> 00:30:26,794
Inhale in again.

706
00:30:26,794 --> 00:30:29,462
Exhale, bend the knees as
generously as you need to.

707
00:30:29,462 --> 00:30:32,945
Take your big beach ball
all the way forward.

708
00:30:32,945 --> 00:30:36,862
And, find paschimottanasana
here, forward fold.

709
00:30:38,864 --> 00:30:42,614
Three cycles of breath
here, inhaling deeply.

710
00:30:43,809 --> 00:30:46,892
Closing the eyes as you exhale fully.

711
00:30:49,216 --> 00:30:52,808
(inhaling deeply)

712
00:30:52,808 --> 00:30:55,808
As you breathe in, feel the stretch.

713
00:30:57,260 --> 00:30:59,486
As you breathe out, feel
the nuance of the softening

714
00:30:59,486 --> 00:31:00,569
in your body.

715
00:31:01,606 --> 00:31:04,935
And, at the very least, you're
stretching your muscles.

716
00:31:04,935 --> 00:31:06,162
(inhaling deeply)

717
00:31:06,162 --> 00:31:09,596
(exhaling strongly)

718
00:31:09,596 --> 00:31:11,846
And, maybe a little deeper.

719
00:31:13,094 --> 00:31:15,709
You're unraveling some of the things

720
00:31:15,709 --> 00:31:18,209
that might be good to tend to.

721
00:31:19,802 --> 00:31:23,969
Just kind of creating space
in some bound up areas.

722
00:31:25,264 --> 00:31:28,264
(exhaling strongly)

723
00:31:29,120 --> 00:31:31,072
Now, stretch through the backs of the legs

724
00:31:31,072 --> 00:31:33,466
by slowly kicking the heels
out, releasing the hands

725
00:31:33,466 --> 00:31:34,716
and rolling up.

726
00:31:37,109 --> 00:31:38,391
Inhale in.

727
00:31:38,391 --> 00:31:40,941
Exhale, come all the way to your back

728
00:31:40,941 --> 00:31:44,930
(exhaling strongly) (chuckles).

729
00:31:44,930 --> 00:31:48,376
Benji, you are a funny bunny today.

730
00:31:48,376 --> 00:31:49,718
As you come to your back, go ahead

731
00:31:49,718 --> 00:31:53,051
and squeeze the knees up into the chest.

732
00:31:55,127 --> 00:31:56,336
And, then we're gonna reach the hands

733
00:31:56,336 --> 00:31:58,498
to grab the outer edges of the feet.

734
00:31:58,498 --> 00:31:59,990
And, here you go, happy baby.

735
00:31:59,990 --> 00:32:02,267
Lengthen the tailbone towards
the frontage of your mat.

736
00:32:02,267 --> 00:32:06,226
Kick the soles of the
feet up towards the sky.

737
00:32:06,226 --> 00:32:07,059
This is a big one.

738
00:32:07,059 --> 00:32:08,554
If you want some extra movement here,

739
00:32:08,554 --> 00:32:11,693
you can straighten one
leg and then the other.

740
00:32:11,693 --> 00:32:13,727
(exhaling strongly)

741
00:32:13,727 --> 00:32:15,190
(inhaling deeply)

742
00:32:15,190 --> 00:32:17,447
Really drag your hands down to the Earth,

743
00:32:17,447 --> 00:32:19,684
shoulders down to the Earth and activate

744
00:32:19,684 --> 00:32:22,613
by sending the soles of the
feet up towards the sky.

745
00:32:22,613 --> 00:32:24,732
Again, lengthen your
tailbone towards the frontage

746
00:32:24,732 --> 00:32:25,565
of your mat.

747
00:32:25,565 --> 00:32:28,062
Take a deep breath in,
neck is nice and long.

748
00:32:28,062 --> 00:32:30,551
(inhaling deeply)

749
00:32:30,551 --> 00:32:34,218
And, then when you're
ready, slowly release.

750
00:32:35,272 --> 00:32:37,176
Bring the feet to the Earth.

751
00:32:37,176 --> 00:32:40,264
Interlace the fingertips,
bring them behind the head.

752
00:32:40,264 --> 00:32:42,426
Elbows nice and wide here.

753
00:32:42,426 --> 00:32:43,716
Take a deep breath in.

754
00:32:43,716 --> 00:32:45,018
(inhaling deeply)

755
00:32:45,018 --> 00:32:46,920
And, then as you breathe
out, just allow your knees

756
00:32:46,920 --> 00:32:51,087
to fall to the left (exhaling strongly).

757
00:32:53,511 --> 00:32:55,174
Inhale in.

758
00:32:55,174 --> 00:32:57,507
Exhale, come back to center.

759
00:32:58,576 --> 00:32:59,909
Inhale in again.

760
00:33:00,779 --> 00:33:04,946
And, exhale, allow your
knees to fall to the right.

761
00:33:09,664 --> 00:33:12,268
Inhale (inhaling deeply).

762
00:33:12,268 --> 00:33:13,390
And exhale.

763
00:33:13,390 --> 00:33:15,057
Come back to center.

764
00:33:16,079 --> 00:33:19,732
Begin to find extension through the legs.

765
00:33:19,732 --> 00:33:21,642
(exhaling strongly)

766
00:33:21,642 --> 00:33:25,014
And, then release the arms,
let them come to rest gently,

767
00:33:25,014 --> 00:33:27,347
palms face up at your sides.

768
00:33:29,656 --> 00:33:32,073
Allow the body to relax here.

769
00:33:33,215 --> 00:33:36,298
Notice how you feel, close your eyes.

770
00:33:41,237 --> 00:33:42,906
And, now begin to notice the cool air

771
00:33:42,906 --> 00:33:45,906
as you breathe in through your nose.

772
00:33:47,220 --> 00:33:49,637
And, the warm air as you breathe out.

773
00:33:49,637 --> 00:33:52,804
(gentle upbeat music)

774
00:33:55,979 --> 00:34:00,630
And, when you're ready, slowly
bring the palms together.

775
00:34:00,630 --> 00:34:04,978
Then we'll lift the thumbs
right up to the third eye,

776
00:34:04,978 --> 00:34:07,895
to the true self, the highest self.

777
00:34:11,340 --> 00:34:12,173
Namaste.

778
00:34:14,267 --> 00:34:16,934
(lively music)