1 00:00:00,486 --> 00:00:02,405 - What's up everyone and welcome to True, 2 00:00:02,405 --> 00:00:03,863 your 30 Day Yoga Journey. 3 00:00:03,863 --> 00:00:06,696 I'm Adriene, and today is day four 4 00:00:07,607 --> 00:00:10,861 and we're going to connect to the floor 5 00:00:10,861 --> 00:00:13,528 so I'll see you there right now. 6 00:00:24,585 --> 00:00:25,711 Alrighty my friends, 7 00:00:25,711 --> 00:00:29,391 let's begin in a nice comfortable seat 8 00:00:29,391 --> 00:00:32,131 tuning in for today's floor practice. 9 00:00:32,131 --> 00:00:34,695 Bring the hands together. 10 00:00:34,695 --> 00:00:37,528 Sit up nice and tall now you hear? 11 00:00:40,284 --> 00:00:41,309 And just get settled in. 12 00:00:41,309 --> 00:00:43,059 Relax your shoulders. 13 00:00:47,241 --> 00:00:49,227 We'll close the eyes as you're ready. 14 00:00:49,227 --> 00:00:51,060 Take a deep breath in. 15 00:00:52,897 --> 00:00:54,730 And a long breath out. 16 00:00:58,682 --> 00:00:59,817 Now take a moment. 17 00:00:59,817 --> 00:01:01,142 It's nice to close the eyes 18 00:01:01,142 --> 00:01:03,563 or just kind of soften your gaze. 19 00:01:03,563 --> 00:01:06,896 This can happen with a little more ease. 20 00:01:10,484 --> 00:01:14,151 Take a moment to let go of the day thus far. 21 00:01:16,611 --> 00:01:19,694 Put your to do list politely on hold. 22 00:01:22,233 --> 00:01:25,063 And let's choose to really make the most of this time 23 00:01:25,063 --> 00:01:25,980 on our mat. 24 00:01:34,623 --> 00:01:38,123 Now, from the waist down get really heavy. 25 00:01:40,399 --> 00:01:41,765 Whatever that means to you. 26 00:01:41,765 --> 00:01:44,936 And then nice and easy we're going to bring our awareness 27 00:01:44,936 --> 00:01:46,603 to the pelvic floor. 28 00:01:48,918 --> 00:01:50,881 And then just draw up a little bit from there. 29 00:01:50,881 --> 00:01:55,003 This could be something that's just in your imagination. 30 00:01:55,003 --> 00:01:56,373 This could be Mula Bandha. 31 00:01:56,373 --> 00:01:58,623 A little bit of activation. 32 00:02:00,475 --> 00:02:02,363 This could be brand stinking new 33 00:02:02,363 --> 00:02:04,711 and juts bringing some awareness there could change the way 34 00:02:04,711 --> 00:02:07,570 you sit up nice and tall. 35 00:02:07,570 --> 00:02:09,185 If your back is starting to hurt here, 36 00:02:09,185 --> 00:02:12,631 you might pause the video and grab a little blanket 37 00:02:12,631 --> 00:02:16,548 or a towel sit on top of your blanket or towel. 38 00:02:21,335 --> 00:02:25,002 And then gently begin to deepen your breath. 39 00:02:26,089 --> 00:02:29,604 Drawing energy up from the base of the spine, 40 00:02:29,604 --> 00:02:31,021 the pelvic floor. 41 00:02:37,044 --> 00:02:40,488 Then inhale, lengthen through the crown of the head. 42 00:02:40,488 --> 00:02:41,905 Draw, up, up, up. 43 00:02:43,725 --> 00:02:46,466 And then exhale, to relax the pelvic floor. 44 00:02:46,466 --> 00:02:47,783 Relax your hands. 45 00:02:47,783 --> 00:02:49,302 Open your eyes. 46 00:02:49,302 --> 00:02:51,052 And come to lie down. 47 00:02:53,775 --> 00:02:54,907 Take your time getting there. 48 00:02:54,907 --> 00:02:57,420 Again, no jerking yourself around. 49 00:02:57,420 --> 00:02:58,357 So we're going to start to pick up the rhythm 50 00:02:58,357 --> 00:03:02,045 throughout the series and have a little fun. 51 00:03:02,045 --> 00:03:03,746 But don't forget the beautiful foundation you 52 00:03:03,746 --> 00:03:06,507 set of really listening to your body, 53 00:03:06,507 --> 00:03:08,340 moving with intention. 54 00:03:09,995 --> 00:03:11,259 So when you get to your back you're going to take 55 00:03:11,259 --> 00:03:12,725 your legs out long. 56 00:03:12,725 --> 00:03:15,058 Center yourself on your mat. 57 00:03:16,675 --> 00:03:17,775 And you're going to just notice, 58 00:03:17,775 --> 00:03:18,837 what's going on in the pelvis, 59 00:03:18,837 --> 00:03:22,122 and just see if you can find the best place so. 60 00:03:22,122 --> 00:03:24,120 Sometimes we just don't even have the awareness there. 61 00:03:24,120 --> 00:03:27,153 Maybe you move the fleshy part of the buttocks aside. 62 00:03:27,153 --> 00:03:31,515 Maybe you tilt the tailbone up and down a couple of times. 63 00:03:31,515 --> 00:03:33,965 Sometimes I'll notice where I'm like gripping 64 00:03:33,965 --> 00:03:37,860 in one weird place that I don't need to be gripping in. 65 00:03:37,860 --> 00:03:38,693 Metaphor. 66 00:03:40,934 --> 00:03:43,750 So often the way we act on our mat is the way we act 67 00:03:43,750 --> 00:03:44,796 off our mat. 68 00:03:44,796 --> 00:03:48,963 The things we struggle with and hold on tight to or 69 00:03:50,488 --> 00:03:54,168 push through on our mat is often pretty similar 70 00:03:54,168 --> 00:03:57,085 to the things that we struggle push 71 00:03:58,555 --> 00:04:00,752 or grip off the mat. 72 00:04:00,752 --> 00:04:03,880 It's just something to keep in mind. 73 00:04:03,880 --> 00:04:06,518 And then we'll bring the hands down. 74 00:04:06,518 --> 00:04:09,193 Just giving everyone a second to get settled in. 75 00:04:09,193 --> 00:04:11,776 And really notice how you feel. 76 00:04:13,964 --> 00:04:17,924 Actively press into your fingertips here. 77 00:04:17,924 --> 00:04:19,838 And then you're actually going to find stillness. 78 00:04:19,838 --> 00:04:21,923 But keep the fingertips and hands pressing 79 00:04:21,923 --> 00:04:23,840 firmly into the ground. 80 00:04:25,143 --> 00:04:27,800 So we're not in shavasana. 81 00:04:27,800 --> 00:04:29,133 Nice try, buster. 82 00:04:30,087 --> 00:04:32,372 But we're activating the hands 83 00:04:32,372 --> 00:04:35,789 and then just finding a little stillness. 84 00:04:36,998 --> 00:04:39,263 Now you have to bring the breath. 85 00:04:39,263 --> 00:04:42,902 Bring that layer of soul of spirit to your math-- 86 00:04:42,902 --> 00:04:44,435 Whoa, to your math? 87 00:04:44,435 --> 00:04:45,435 To your mat. 88 00:04:48,455 --> 00:04:49,538 No math here. 89 00:04:51,989 --> 00:04:53,401 Deepen your breath and not because 90 00:04:53,401 --> 00:04:54,544 I'm inviting you to, 91 00:04:54,544 --> 00:04:55,457 or because you know, 92 00:04:55,457 --> 00:04:59,692 that's what we do in yoga, but because this is your life, 93 00:04:59,692 --> 00:05:03,275 and your breath is essentially your spirit. 94 00:05:05,249 --> 00:05:06,504 The spirit of your life. 95 00:05:06,504 --> 00:05:08,168 So breath deep. 96 00:05:08,168 --> 00:05:10,709 So good for the mind and body. 97 00:05:10,709 --> 00:05:12,703 And then release the fingertips 98 00:05:12,703 --> 00:05:15,860 and now you're going to bring the palms face up. 99 00:05:15,860 --> 00:05:19,422 Now we're going to take the right foot 100 00:05:19,422 --> 00:05:23,099 and we're going to slowly walk it over to the left foot 101 00:05:23,099 --> 00:05:25,773 and then keep walking the feet off your mat 102 00:05:25,773 --> 00:05:27,501 and your body will tell you when to stop. 103 00:05:27,501 --> 00:05:29,600 When you're like oh yeah, baby. 104 00:05:29,600 --> 00:05:32,215 Feel that stretch through the outer right hip, 105 00:05:32,215 --> 00:05:33,752 even a little bit through the psoas here. 106 00:05:33,752 --> 00:05:34,904 The side body. 107 00:05:34,904 --> 00:05:37,349 And then if you like, you can cross the right ankle over 108 00:05:37,349 --> 00:05:38,516 the left here, 109 00:05:39,752 --> 00:05:42,327 for a deeper stretch. 110 00:05:42,327 --> 00:05:44,741 Now, inhale and reach the finger tips all the way 111 00:05:44,741 --> 00:05:46,418 up and overhead. 112 00:05:46,418 --> 00:05:49,355 Capture your right wrist with your left hand 113 00:05:49,355 --> 00:05:51,129 and you're going to use your head and shoulders, 114 00:05:51,129 --> 00:05:54,749 to inch your upper body towards the upper left corner 115 00:05:54,749 --> 00:05:55,855 of your mat. 116 00:05:55,855 --> 00:05:56,772 Peek at me. 117 00:05:57,675 --> 00:05:59,310 I need to stretch my mouth today. 118 00:05:59,310 --> 00:06:00,655 Peek at me if you need to. 119 00:06:00,655 --> 00:06:02,517 There is no rush. 120 00:06:02,517 --> 00:06:04,082 Want to make sure you feel really good here 121 00:06:04,082 --> 00:06:06,084 and we're going to use the earth 122 00:06:06,084 --> 00:06:08,753 to really breathe deep into this big stretch here 123 00:06:08,753 --> 00:06:10,520 creating a little crescent moon shape 124 00:06:10,520 --> 00:06:11,687 with the body. 125 00:06:14,243 --> 00:06:16,815 So, my pecks and shoulders are pretty tight right now 126 00:06:16,815 --> 00:06:19,368 from something I've been working on. 127 00:06:19,368 --> 00:06:21,752 So my hands are not even coming to the earth here. 128 00:06:21,752 --> 00:06:23,597 That's very humbling for me actually. 129 00:06:23,597 --> 00:06:26,430 So if yours are not either that's okay. 130 00:06:26,430 --> 00:06:28,013 Welcome to my club. 131 00:06:29,403 --> 00:06:32,964 You do want to consider the neck here, so it's not pinched. 132 00:06:32,964 --> 00:06:36,949 We're not isolating feel good stretching or yoga poses, 133 00:06:36,949 --> 00:06:40,366 we're creating a full body experience so. 134 00:06:41,281 --> 00:06:44,631 Pay attention to the nuance and the line that runs 135 00:06:44,631 --> 00:06:47,631 up and down the center of your body. 136 00:06:51,008 --> 00:06:54,858 Now notice how a big inhale will enhance 137 00:06:54,858 --> 00:06:58,452 and magnify the stretch, the opening, the lengthening. 138 00:06:58,452 --> 00:06:59,369 Breathe in. 139 00:07:02,482 --> 00:07:05,206 And then notice how the exhale is a softening, 140 00:07:05,206 --> 00:07:06,039 a release. 141 00:07:09,177 --> 00:07:11,594 Big inhale, feel the stretch. 142 00:07:14,801 --> 00:07:16,384 And exhales soften. 143 00:07:19,360 --> 00:07:21,062 These might feel like super small things, 144 00:07:21,062 --> 00:07:23,359 but to create this expansion in the body 145 00:07:23,359 --> 00:07:26,968 and also practice softening is kind of a big deal. 146 00:07:26,968 --> 00:07:29,278 Especially, today. 147 00:07:29,278 --> 00:07:32,015 So relish every breath. 148 00:07:32,015 --> 00:07:34,682 Give your thinking mind a break. 149 00:07:36,798 --> 00:07:38,214 And then we'll start with the upper body, 150 00:07:38,214 --> 00:07:39,735 first releasing the hands. 151 00:07:39,735 --> 00:07:41,170 Bring the arms to cactus arms, 152 00:07:41,170 --> 00:07:43,375 so you're going to bend the elbows. 153 00:07:43,375 --> 00:07:45,785 You're going to walk the head back to center. 154 00:07:45,785 --> 00:07:46,618 Pause. 155 00:07:46,618 --> 00:07:48,614 Take a deep breath in, 156 00:07:48,614 --> 00:07:49,447 and then exhale. 157 00:07:49,447 --> 00:07:51,891 Release the right foot first 158 00:07:51,891 --> 00:07:54,828 and then walk the heels back in line with the 159 00:07:54,828 --> 00:07:55,745 hip points. 160 00:07:56,790 --> 00:07:58,040 Deep breath in. 161 00:07:59,705 --> 00:08:01,038 Long breath out. 162 00:08:02,028 --> 00:08:03,091 Awesome. 163 00:08:03,091 --> 00:08:07,091 Walk the fingertips or draw the fingertips down, 164 00:08:08,350 --> 00:08:09,396 resting gently at your sides. 165 00:08:09,396 --> 00:08:10,456 You want to do the same thing on the other side, 166 00:08:10,456 --> 00:08:11,809 so we're not rushing this on purpose. 167 00:08:11,809 --> 00:08:14,601 So first just crawl your left heel over towards 168 00:08:14,601 --> 00:08:15,715 your right. 169 00:08:15,715 --> 00:08:17,655 Check in with your sacrum. 170 00:08:17,655 --> 00:08:18,988 Your lower back. 171 00:08:20,327 --> 00:08:21,706 The hips, etc. 172 00:08:21,706 --> 00:08:25,154 And then if you feel good here, keep walking. 173 00:08:25,154 --> 00:08:27,700 Heels towards the bottom right corner of your mat. 174 00:08:27,700 --> 00:08:28,588 Really use an ear. 175 00:08:28,588 --> 00:08:32,755 So pay attention to the sensation near your coccyx. 176 00:08:33,698 --> 00:08:35,991 And again the sacrum. 177 00:08:35,991 --> 00:08:37,891 And if you feel good here, 178 00:08:37,891 --> 00:08:39,396 lift the left leg up. 179 00:08:39,396 --> 00:08:42,063 Cross left ankle over the right. 180 00:08:44,009 --> 00:08:44,842 Subtle. 181 00:08:47,001 --> 00:08:48,810 And then reaching the arms all the way up. 182 00:08:48,810 --> 00:08:52,199 But as you do this don't bypass the sensation. 183 00:08:52,199 --> 00:08:53,359 Oh yeah. 184 00:08:53,359 --> 00:08:56,099 Then grab the left wrist. 185 00:08:56,099 --> 00:08:59,758 And start to shift head, neck, shoulders towards 186 00:08:59,758 --> 00:09:01,451 the upper right corner. 187 00:09:01,451 --> 00:09:03,075 Noticing how you feel on the way. 188 00:09:03,075 --> 00:09:07,716 So we're not waiting 'til we land to notice the sensation. 189 00:09:07,716 --> 00:09:09,220 I'm kind of keeping the consciousness 190 00:09:09,220 --> 00:09:10,933 and the awareness alive 191 00:09:10,933 --> 00:09:14,007 as we move in and out of things. 192 00:09:14,007 --> 00:09:15,097 Then use the floor here. 193 00:09:15,097 --> 00:09:17,165 This is great floor work 194 00:09:17,165 --> 00:09:19,962 in today's practice to really amp up the breath and notice. 195 00:09:19,962 --> 00:09:23,283 Kind of have that aha moment with brain and body. 196 00:09:23,283 --> 00:09:24,616 How each inhale, 197 00:09:25,979 --> 00:09:30,221 provides such a deeper expansion and sensation 198 00:09:30,221 --> 00:09:31,221 and stretch, 199 00:09:32,651 --> 00:09:35,484 when you breathe fully, deepfully, 200 00:09:36,820 --> 00:09:39,937 and how each exhale is an opportunity again, to relax 201 00:09:39,937 --> 00:09:42,354 and soften kind of surrender. 202 00:09:44,008 --> 00:09:46,890 And at the very least my friends, again nice stretch 203 00:09:46,890 --> 00:09:48,057 for your body. 204 00:09:50,071 --> 00:09:51,534 Just a physical body even. 205 00:09:51,534 --> 00:09:54,012 Really, really good. 206 00:09:54,012 --> 00:09:55,762 Take a deep breath in 207 00:09:57,037 --> 00:09:58,870 and a long breath out. 208 00:10:00,930 --> 00:10:01,860 Close your eyes. 209 00:10:01,860 --> 00:10:02,777 Big inhale. 210 00:10:05,842 --> 00:10:06,759 Big exhale. 211 00:10:10,672 --> 00:10:12,839 And once more on your own. 212 00:10:22,148 --> 00:10:24,204 Beautiful, release the hands first. 213 00:10:24,204 --> 00:10:26,663 Head and neck and shoulders, come back. 214 00:10:26,663 --> 00:10:28,251 Bend the elbows cactus arms. 215 00:10:28,251 --> 00:10:30,294 Feel that great opening though the chest, 216 00:10:30,294 --> 00:10:32,739 the shoulders and then more slowly 217 00:10:32,739 --> 00:10:34,639 uncross the left ankle. 218 00:10:34,639 --> 00:10:38,093 Bring the heels back to hip width apart. 219 00:10:38,093 --> 00:10:41,034 Take a moment here, and just relax the lower body. 220 00:10:41,034 --> 00:10:42,451 Relax your hands. 221 00:10:44,181 --> 00:10:45,431 Your shoulders. 222 00:10:46,390 --> 00:10:47,223 The ribs. 223 00:10:49,487 --> 00:10:53,070 The entire body is softening and releasing. 224 00:11:00,317 --> 00:11:04,484 Calming the nervous system with this conscious breathing 225 00:11:09,021 --> 00:11:11,688 and sliding the fingertips down. 226 00:11:12,525 --> 00:11:14,373 We'll bring the palms to the yoga mat. 227 00:11:14,373 --> 00:11:16,714 Press firmly through the finger tips, 228 00:11:16,714 --> 00:11:17,773 and here we go. 229 00:11:17,773 --> 00:11:19,636 We're going to lift the right knee up high, 230 00:11:19,636 --> 00:11:22,431 and then the left knee up high. 231 00:11:22,431 --> 00:11:23,826 Soles of the feet, 232 00:11:23,826 --> 00:11:25,267 come firmly to the yoga mat. 233 00:11:25,267 --> 00:11:26,710 And you're going to walk your heels in towards 234 00:11:26,710 --> 00:11:31,411 your bum, or your bum, your hips in towards your heels. 235 00:11:31,411 --> 00:11:32,797 Now snuggle the shoulder blades 236 00:11:32,797 --> 00:11:34,611 underneath your heart space. 237 00:11:34,611 --> 00:11:37,185 Again, pressing firmly through the fingertips. 238 00:11:37,185 --> 00:11:38,737 Find a nice strong foundation 239 00:11:38,737 --> 00:11:40,405 of all four corners of the feet. 240 00:11:40,405 --> 00:11:42,238 Toes pointing forward. 241 00:11:43,266 --> 00:11:44,858 And on a big inhale 242 00:11:44,858 --> 00:11:47,941 we'll slowly fill the belly with air. 243 00:11:49,346 --> 00:11:51,498 And on an exhale draw the navel in 244 00:11:51,498 --> 00:11:55,146 and begin to lift the tailbone up high. 245 00:11:55,146 --> 00:11:56,794 Now keep breathing just nice, natural 246 00:11:56,794 --> 00:12:00,377 fluid breath as you lift the hip points up. 247 00:12:01,429 --> 00:12:02,516 And pause here, 248 00:12:02,516 --> 00:12:03,917 find your foundation. 249 00:12:03,917 --> 00:12:07,249 Start to lengthen sit bones towards the backs of the knees. 250 00:12:07,249 --> 00:12:09,134 Shins forward. 251 00:12:09,134 --> 00:12:10,926 Now chest to chin. 252 00:12:10,926 --> 00:12:11,855 Chin to sky. 253 00:12:11,855 --> 00:12:14,197 Take a deep breath in. 254 00:12:14,197 --> 00:12:16,364 An then exhale lower down. 255 00:12:19,564 --> 00:12:21,567 And now we'll move in a little flow here. 256 00:12:21,567 --> 00:12:23,984 Inhale, lift the hips up high 257 00:12:27,445 --> 00:12:28,862 and exhale lower. 258 00:12:32,984 --> 00:12:36,125 Inhale to lift, press firmly through all four corners 259 00:12:36,125 --> 00:12:37,125 of the feet, 260 00:12:39,398 --> 00:12:41,065 and exhale to lower. 261 00:12:43,842 --> 00:12:46,509 Now this time inhale while lift. 262 00:12:47,969 --> 00:12:51,514 And now active strong, foundation here. 263 00:12:51,514 --> 00:12:52,452 We're going to reach the fingertips 264 00:12:52,452 --> 00:12:54,033 all the way up to the sky. 265 00:12:54,033 --> 00:12:57,653 And notice, this massage you feel in the upper spine. 266 00:12:57,653 --> 00:12:59,117 Take a deep breath in. 267 00:12:59,117 --> 00:13:01,053 Imagine you're squeezing an imaginary block here. 268 00:13:01,053 --> 00:13:03,033 So if your knees are going out wide 269 00:13:03,033 --> 00:13:06,819 squeeze them in and listen to the sound of my voice 270 00:13:06,819 --> 00:13:09,306 to guide you as you slowly lower down, 271 00:13:09,306 --> 00:13:11,335 you're going to keep reaching up towards the sky 272 00:13:11,335 --> 00:13:13,365 and you're going to feel this beautiful massage on your 273 00:13:13,365 --> 00:13:16,448 spine using the earth, the floor here 274 00:13:18,013 --> 00:13:18,846 to explore 275 00:13:20,234 --> 00:13:21,567 all the way down 276 00:13:23,659 --> 00:13:24,492 the spine. 277 00:13:25,691 --> 00:13:27,968 Fabulous, then when you land or at least the fingertips 278 00:13:27,968 --> 00:13:31,514 to the earth, take a deep breath in. 279 00:13:31,514 --> 00:13:33,393 A long breath out. 280 00:13:33,393 --> 00:13:34,226 And we'll go again. 281 00:13:34,226 --> 00:13:36,890 Big inhale this time sinking up hips and fingers. 282 00:13:36,890 --> 00:13:38,634 We reach for the sky. 283 00:13:38,634 --> 00:13:39,731 Big inhale. 284 00:13:39,731 --> 00:13:41,674 Nice and slow. 285 00:13:41,674 --> 00:13:42,507 And then exhale. 286 00:13:42,507 --> 00:13:45,256 It's almost as if the shoulder blades lift up off here. 287 00:13:45,256 --> 00:13:47,256 You reach toward the sky and slowly lower down 288 00:13:47,256 --> 00:13:49,012 the massaging through the spine, 289 00:13:49,012 --> 00:13:51,012 one vertebrae at a time. 290 00:13:54,716 --> 00:13:55,836 And when the hips land, 291 00:13:55,836 --> 00:13:57,862 the fingertips come to kiss the earth. 292 00:13:57,862 --> 00:13:59,533 Now, we're just probably likely 293 00:13:59,533 --> 00:14:00,497 just now picking up on this 294 00:14:00,497 --> 00:14:02,270 because it takes a little time to find this, 295 00:14:02,270 --> 00:14:04,009 we're going to go three more rounds. 296 00:14:04,009 --> 00:14:06,881 And that way you can keep your head and neck straight 297 00:14:06,881 --> 00:14:09,595 and really explore with full integrity. 298 00:14:09,595 --> 00:14:10,488 So here we go. 299 00:14:10,488 --> 00:14:12,155 Press into the feet. 300 00:14:14,357 --> 00:14:15,661 Now on your next inhale, 301 00:14:15,661 --> 00:14:19,244 we begin to lift up fingers and hip points. 302 00:14:22,130 --> 00:14:23,243 Hip points lift up. 303 00:14:23,243 --> 00:14:24,076 Shins forward. 304 00:14:24,076 --> 00:14:24,909 Chest to chin. 305 00:14:24,909 --> 00:14:25,850 Chin to sky. 306 00:14:25,850 --> 00:14:27,419 Reach up. 307 00:14:27,419 --> 00:14:29,195 Now really reach the fingertips. 308 00:14:29,195 --> 00:14:30,974 Shoulder blades begin to part here. 309 00:14:30,974 --> 00:14:32,694 Feel that connection in the upper spine. 310 00:14:32,694 --> 00:14:34,071 I don't know about you but it feels awesome for me 311 00:14:34,071 --> 00:14:37,488 and then slowly as you can go lower down. 312 00:14:44,317 --> 00:14:46,806 When the hips land, fingertips come down. 313 00:14:46,806 --> 00:14:47,639 Kiss the earth. 314 00:14:47,639 --> 00:14:49,389 And here we go again. 315 00:14:59,104 --> 00:15:03,271 And finding that articulation as you make your way down. 316 00:15:04,585 --> 00:15:05,852 And this can be challenging because 317 00:15:05,852 --> 00:15:07,362 you kind of just want to get it. 318 00:15:07,362 --> 00:15:11,147 But I want to offer you something more. 319 00:15:11,147 --> 00:15:12,445 So let's exploring this, 320 00:15:12,445 --> 00:15:14,786 we're going to go one more time. 321 00:15:14,786 --> 00:15:16,750 Inhaling to lift. 322 00:15:16,750 --> 00:15:18,000 Take your time. 323 00:15:20,073 --> 00:15:21,214 Shins forward. 324 00:15:21,214 --> 00:15:22,297 Hips up high. 325 00:15:26,968 --> 00:15:29,236 And so we're taking the looking glass and we're looking in. 326 00:15:29,236 --> 00:15:30,958 We could just be doing hip bridges 327 00:15:30,958 --> 00:15:33,594 but you already know how to do that. 328 00:15:33,594 --> 00:15:38,091 So we're tending to this energetic super highway. 329 00:15:38,091 --> 00:15:38,924 The spine. 330 00:15:40,741 --> 00:15:45,157 Using the floor and the earth to do that today. 331 00:15:45,157 --> 00:15:45,990 Uh yeah. 332 00:15:47,625 --> 00:15:49,179 When you're done, when you release 333 00:15:49,179 --> 00:15:50,154 you're going to go ahead and bring 334 00:15:50,154 --> 00:15:51,565 the soles and the feet together. 335 00:15:51,565 --> 00:15:52,651 And if you're not with my timing 336 00:15:52,651 --> 00:15:53,484 that's okay. 337 00:15:53,484 --> 00:15:54,689 I'm just going to guide the people who 338 00:15:54,689 --> 00:15:56,340 are ready. 339 00:15:56,340 --> 00:15:59,476 We're going to come to Supta Baddha Konasana. 340 00:15:59,476 --> 00:16:00,469 The knees go wide. 341 00:16:00,469 --> 00:16:01,540 The souls of the feet come together 342 00:16:01,540 --> 00:16:03,527 and you can rest your hands today gently 343 00:16:03,527 --> 00:16:07,694 on the belly or on the hip creases if it feels good. 344 00:16:09,459 --> 00:16:12,903 And we'll take a deep breath in, when you get here. 345 00:16:12,903 --> 00:16:14,821 And as you exhale, we're definitely going to allow 346 00:16:14,821 --> 00:16:17,411 gravity to do a bit of the work today again, 347 00:16:17,411 --> 00:16:18,550 floor practice. 348 00:16:18,550 --> 00:16:20,133 So close your eyes. 349 00:16:22,077 --> 00:16:23,953 And when your mind starts to wonder 350 00:16:23,953 --> 00:16:25,739 because it will, 351 00:16:25,739 --> 00:16:27,998 you're going to use your hands on your belly 352 00:16:27,998 --> 00:16:30,634 or even on the hip creases to imagine sending 353 00:16:30,634 --> 00:16:33,351 your breath down to that area. 354 00:16:33,351 --> 00:16:36,778 So down to the base of the spine. 355 00:16:36,778 --> 00:16:38,638 So we call this directional breath in yoga. 356 00:16:38,638 --> 00:16:39,836 We inhale and as we inhale 357 00:16:39,836 --> 00:16:44,104 instead of inhaling up like most people do. 358 00:16:44,104 --> 00:16:46,766 We inhale and send the breath downward. 359 00:16:46,766 --> 00:16:49,972 Down to the base of the spine. 360 00:16:49,972 --> 00:16:52,429 And then it comes up and out of course. 361 00:16:52,429 --> 00:16:53,595 It's the natural flow of things. 362 00:16:53,595 --> 00:16:54,595 Up and down. 363 00:16:59,555 --> 00:17:03,985 So a lot of subtle body energy stuff in this practice. 364 00:17:03,985 --> 00:17:07,279 But if it's not landing I invite you to just lean in 365 00:17:07,279 --> 00:17:10,016 and keep an open mind, and enjoy the stretch. 366 00:17:10,016 --> 00:17:12,460 Awesome for your body. 367 00:17:12,460 --> 00:17:13,717 We're also setting the tone 368 00:17:13,717 --> 00:17:15,178 and nice foundation. 369 00:17:15,178 --> 00:17:18,508 Waking up the body for a more rigorous practice 370 00:17:18,508 --> 00:17:19,552 that's coming. 371 00:17:19,552 --> 00:17:21,732 But don't be scared. 372 00:17:21,732 --> 00:17:23,065 Don't be scared. 373 00:17:25,283 --> 00:17:26,888 Alright I'm going to be quiet for a moment here 374 00:17:26,888 --> 00:17:29,730 and we're going to see if we can work on that 375 00:17:29,730 --> 00:17:31,880 directional breath. 376 00:17:31,880 --> 00:17:34,130 And allow the hips to open. 377 00:17:35,309 --> 00:17:36,892 Neck nice and long. 378 00:18:01,603 --> 00:18:04,853 And take one more cycle of breath here. 379 00:18:11,452 --> 00:18:13,506 And then you'll take your fingertips to the outer edges 380 00:18:13,506 --> 00:18:15,112 of your legs. 381 00:18:15,112 --> 00:18:16,927 Connect to your core, your center. 382 00:18:16,927 --> 00:18:19,459 Press into the outer edges of the feet and slowly 383 00:18:19,459 --> 00:18:21,788 bring the knees together. 384 00:18:21,788 --> 00:18:24,974 Walk the feet towards the right edge of your mat. 385 00:18:24,974 --> 00:18:27,042 You're going to shift the hips to the right, 386 00:18:27,042 --> 00:18:28,439 and then you're going to bring your knees 387 00:18:28,439 --> 00:18:30,151 over towards the left. 388 00:18:30,151 --> 00:18:32,736 Creating a zigzag, from the heels to the knees, 389 00:18:32,736 --> 00:18:36,903 to the hips, to the heart, to the head, to the side. 390 00:18:40,338 --> 00:18:41,761 And then, Yogi's choice. 391 00:18:41,761 --> 00:18:44,260 If you want a more restorative practice here on the floor, 392 00:18:44,260 --> 00:18:46,905 you'll take the left hand to the outer edge of 393 00:18:46,905 --> 00:18:49,621 the right thigh and then bring your right arm, 394 00:18:49,621 --> 00:18:51,256 back to that cactus arm. 395 00:18:51,256 --> 00:18:52,339 Oh yeah baby. 396 00:18:54,656 --> 00:18:57,627 If you'd like to work a little bit of energy, 397 00:18:57,627 --> 00:19:01,121 into the obliques then you'll interlace the fingertips 398 00:19:01,121 --> 00:19:04,323 and we'll use the floor here to create a little bit of a 399 00:19:04,323 --> 00:19:06,068 side connect. 400 00:19:06,068 --> 00:19:08,717 Now notice how I say side connect and not crunch 401 00:19:08,717 --> 00:19:10,652 because although we are going to think about centering 402 00:19:10,652 --> 00:19:12,184 those muscles together, 403 00:19:12,184 --> 00:19:14,684 crunch has this connotation of 404 00:19:16,581 --> 00:19:17,448 hard, 405 00:19:17,448 --> 00:19:19,216 and we want to try to keep it soft. 406 00:19:19,216 --> 00:19:21,231 So we're going to inhale in here. 407 00:19:21,231 --> 00:19:23,202 My chest and pecks are sore. 408 00:19:23,202 --> 00:19:24,459 This is-- 409 00:19:24,459 --> 00:19:25,292 lord. 410 00:19:26,558 --> 00:19:28,377 Extend the thumbs, 411 00:19:28,377 --> 00:19:29,577 as you cradle your head. 412 00:19:29,577 --> 00:19:32,384 And again, you can just be in a twist here. 413 00:19:32,384 --> 00:19:34,192 Inhale in here. 414 00:19:34,192 --> 00:19:35,123 And then exhale. 415 00:19:35,123 --> 00:19:37,534 Instead of thinking of the crunch. 416 00:19:37,534 --> 00:19:38,827 You're going to think of lifting your chin up 417 00:19:38,827 --> 00:19:40,160 towards the sky. 418 00:19:41,367 --> 00:19:42,534 Heels do lift. 419 00:19:43,547 --> 00:19:45,215 Take a deep breath in. 420 00:19:45,215 --> 00:19:46,320 Long breath out. 421 00:19:46,320 --> 00:19:48,497 Maybe lift a little higher. 422 00:19:48,497 --> 00:19:50,779 And then inhale to lower. 423 00:19:50,779 --> 00:19:52,731 Exhale to lift. 424 00:19:52,731 --> 00:19:54,577 Inhale to lower. 425 00:19:54,577 --> 00:19:56,541 Exhale to lift. 426 00:19:56,541 --> 00:19:58,544 Inhale to lower. 427 00:19:58,544 --> 00:20:00,442 Exhale to lift. 428 00:20:00,442 --> 00:20:02,106 Inhale to lower. 429 00:20:02,106 --> 00:20:02,939 Exhale to lift. 430 00:20:02,939 --> 00:20:04,551 Now you can keep it going here, 431 00:20:04,551 --> 00:20:06,551 or move into your twist. 432 00:20:10,939 --> 00:20:14,895 This creaky old floor is coming out to play. 433 00:20:14,895 --> 00:20:16,062 Keep it going. 434 00:20:25,044 --> 00:20:26,044 Do one more. 435 00:20:28,360 --> 00:20:29,260 And then release. 436 00:20:29,260 --> 00:20:31,197 Everyone will come to the twist. 437 00:20:31,197 --> 00:20:32,576 Take a deep breath in. 438 00:20:32,576 --> 00:20:35,576 Directional breath down, down, down. 439 00:20:38,765 --> 00:20:40,598 Take a deep breath in. 440 00:20:41,765 --> 00:20:45,932 Then use your exhale to slowly unravel back to center. 441 00:20:47,953 --> 00:20:51,192 Then walk your feet now to the left side of your mat. 442 00:20:51,192 --> 00:20:53,085 Move your hips over with it. 443 00:20:53,085 --> 00:20:55,542 And the we'll slowly take the knees over to the right. 444 00:20:55,542 --> 00:20:57,829 Find your zigzag on the other side. 445 00:20:57,829 --> 00:21:00,927 Feel that nice big stretch in the outer hip. 446 00:21:00,927 --> 00:21:04,594 And then relax the weight of your body down. 447 00:21:06,408 --> 00:21:08,583 Then you can take the twist here. 448 00:21:08,583 --> 00:21:11,426 Right hand comes to the outer edge of the left thigh 449 00:21:11,426 --> 00:21:13,999 and left arm is bent in cactus arms 450 00:21:13,999 --> 00:21:16,098 or football goal post arms, 451 00:21:16,098 --> 00:21:18,015 depending on your mood. 452 00:21:19,121 --> 00:21:20,906 And you can stay here breathing deep 453 00:21:20,906 --> 00:21:23,326 or we'll interlace the finger tips. 454 00:21:23,326 --> 00:21:24,679 Bring them behind the head. 455 00:21:24,679 --> 00:21:28,369 Now, again, keep this connection to your spine. 456 00:21:28,369 --> 00:21:30,364 This awareness of your spine rather than just isolating 457 00:21:30,364 --> 00:21:31,197 the obliques. 458 00:21:31,197 --> 00:21:32,030 We're going to work on the obliques 459 00:21:32,030 --> 00:21:33,250 plenty during this whole series 460 00:21:33,250 --> 00:21:35,989 but try to create a full body experience. 461 00:21:35,989 --> 00:21:38,185 So we're kind of training or retraining the mind 462 00:21:38,185 --> 00:21:39,403 to consider the body is one, 463 00:21:39,403 --> 00:21:42,096 which is what we do naturally when we're babies 464 00:21:42,096 --> 00:21:44,340 and we're developing. 465 00:21:44,340 --> 00:21:46,055 So getting back to that mindset, 466 00:21:46,055 --> 00:21:47,305 the body inhale 467 00:21:48,874 --> 00:21:49,707 and exhale 468 00:21:52,124 --> 00:21:52,957 inhale 469 00:21:54,034 --> 00:21:55,534 and exhale to lift 470 00:21:56,754 --> 00:21:57,754 inhale lower 471 00:21:58,726 --> 00:21:59,643 exhale lift 472 00:22:06,911 --> 00:22:08,897 keep it going. 473 00:22:08,897 --> 00:22:10,311 Inhale to lower 474 00:22:10,311 --> 00:22:11,561 exhale to lift. 475 00:22:16,033 --> 00:22:17,610 Then do one more. 476 00:22:17,610 --> 00:22:18,897 Inhale lower. 477 00:22:18,897 --> 00:22:21,728 Exhale, lift everything up. 478 00:22:21,728 --> 00:22:22,898 And then release. 479 00:22:22,898 --> 00:22:25,110 Come back to your twist. 480 00:22:25,110 --> 00:22:27,663 Take a deep breath in. 481 00:22:27,663 --> 00:22:29,163 A long breath out. 482 00:22:31,280 --> 00:22:35,440 Inhale and again some breath to the belly 483 00:22:35,440 --> 00:22:38,230 and then slowly bring it back to center. 484 00:22:38,230 --> 00:22:39,063 Oh yeah. 485 00:22:40,057 --> 00:22:42,717 We're going to bring the hands behind the thighs. 486 00:22:42,717 --> 00:22:45,084 And then squeeze the knees up towards the chest here. 487 00:22:45,084 --> 00:22:45,917 Scoop the tail on. 488 00:22:45,917 --> 00:22:46,797 Feel your lower back. 489 00:22:46,797 --> 00:22:49,630 Become nice and cozy with the mat. 490 00:22:52,849 --> 00:22:54,273 And take a deep breath in 491 00:22:54,273 --> 00:22:56,334 and really feel the earth rising up to meet your 492 00:22:56,334 --> 00:22:57,167 back body. 493 00:22:57,167 --> 00:22:58,914 That support. 494 00:22:58,914 --> 00:23:00,881 In the daily email today if you're following that 495 00:23:00,881 --> 00:23:05,255 we're talking about what surface are you treading on. 496 00:23:05,255 --> 00:23:08,315 Are you connected to the ground in which you walk? 497 00:23:08,315 --> 00:23:12,111 And how that awareness can actually help you. 498 00:23:12,111 --> 00:23:14,234 Just be really present in the moment, 499 00:23:14,234 --> 00:23:18,542 instead of getting too far ahead or too stuck in the past. 500 00:23:18,542 --> 00:23:21,363 Okay, squeeze the knees now into the chest. 501 00:23:21,363 --> 00:23:22,196 We're here. 502 00:23:22,196 --> 00:23:24,011 Hands behind the thighs. 503 00:23:24,011 --> 00:23:25,881 I'm going to take a deep breath in. 504 00:23:25,881 --> 00:23:28,858 And on the exhale draw your navel to your spine. 505 00:23:28,858 --> 00:23:31,013 And we're going to begin to rock and roll 506 00:23:31,013 --> 00:23:33,054 all the way up and down the length of the spine. 507 00:23:33,054 --> 00:23:36,456 Again using the earth to massage the spine. 508 00:23:36,456 --> 00:23:37,289 Hey Benji. 509 00:23:38,484 --> 00:23:39,911 Rock up and down. 510 00:23:39,911 --> 00:23:42,578 And then today as long as it's okay on your body 511 00:23:42,578 --> 00:23:47,478 I invite you to do three more rocks than you want to. 512 00:23:47,478 --> 00:23:49,242 So just when you're like, I'm done with this. 513 00:23:49,242 --> 00:23:51,000 Do three more. 514 00:23:51,000 --> 00:23:54,835 If it's physically good for your body. 515 00:23:54,835 --> 00:23:57,418 Most people are like, it's not. 516 00:23:58,360 --> 00:23:59,193 Okay. 517 00:23:59,193 --> 00:24:01,425 And then we'll rock all the way up. 518 00:24:01,425 --> 00:24:04,272 And we're going to come to a nice wide legged seat. 519 00:24:04,272 --> 00:24:06,444 So again, if you need to lift the hips up. 520 00:24:06,444 --> 00:24:07,607 I highly encourage that. 521 00:24:07,607 --> 00:24:11,340 I highly recommend lifting the hips up on a blanket or 522 00:24:11,340 --> 00:24:14,700 a block whenever you feel like it might assist you 523 00:24:14,700 --> 00:24:17,522 in sitting up a little bit taller. 524 00:24:17,522 --> 00:24:18,962 You're going to take the legs super wide and 525 00:24:18,962 --> 00:24:20,579 I always say this on, 526 00:24:20,579 --> 00:24:23,662 Yoga with Adriene channel here on YouTube. 527 00:24:24,615 --> 00:24:26,516 There is no competition here. 528 00:24:26,516 --> 00:24:27,599 It's all camaraderie. 529 00:24:27,599 --> 00:24:30,810 So, this kind of old school mentality, 530 00:24:30,810 --> 00:24:33,393 of like look how flexible I am. 531 00:24:34,635 --> 00:24:35,468 It's damaging. 532 00:24:35,468 --> 00:24:36,833 It's really not. 533 00:24:36,833 --> 00:24:38,583 It's not always true. 534 00:24:40,982 --> 00:24:44,562 So, go ahead and bring it in a little bit. 535 00:24:44,562 --> 00:24:45,895 Just find a nice 536 00:24:47,476 --> 00:24:49,309 firm wide legged seat. 537 00:24:50,238 --> 00:24:51,728 So something that you feel grounded in. 538 00:24:51,728 --> 00:24:54,477 And if you're like, I don't feel grounded Miss Mishler. 539 00:24:54,477 --> 00:24:55,954 That's okay I've got your back. 540 00:24:55,954 --> 00:24:56,904 So we're going to sit up nice and tall. 541 00:24:56,904 --> 00:24:58,492 Fingertips on the earth to start. 542 00:24:58,492 --> 00:24:59,948 Loop the shoulders inhale. 543 00:24:59,948 --> 00:25:02,791 Flex your toes towards your face. 544 00:25:02,791 --> 00:25:04,818 And just take a second here to really feel 545 00:25:04,818 --> 00:25:08,774 that connection of sit bone to the earth. 546 00:25:08,774 --> 00:25:10,286 Something we bypass a lot 547 00:25:10,286 --> 00:25:11,737 in these types of shapes. 548 00:25:11,737 --> 00:25:12,570 Whoa. 549 00:25:12,570 --> 00:25:14,591 And then notice where you're carrying your spine 550 00:25:14,591 --> 00:25:16,128 in relationship to that. 551 00:25:16,128 --> 00:25:17,210 And you might even rock a little front, 552 00:25:17,210 --> 00:25:19,181 a little back. 553 00:25:19,181 --> 00:25:21,852 And if you're starting to tremble here in your torso 554 00:25:21,852 --> 00:25:22,964 or in your legs, 555 00:25:22,964 --> 00:25:24,020 you are not alone. 556 00:25:24,020 --> 00:25:27,207 That is an exciting place to be in your yoga journey. 557 00:25:27,207 --> 00:25:28,134 So breathe deep. 558 00:25:28,134 --> 00:25:30,467 Use that directional breath. 559 00:25:31,653 --> 00:25:33,486 And trust the process. 560 00:25:35,496 --> 00:25:38,342 Alright take a deep breath in. 561 00:25:38,342 --> 00:25:40,738 And then see if you can bring your hands to the earth first 562 00:25:40,738 --> 00:25:41,760 while still keeping a little bit 563 00:25:41,760 --> 00:25:42,924 of length through the chest. 564 00:25:42,924 --> 00:25:44,037 If you're like, no I cannot. 565 00:25:44,037 --> 00:25:47,620 Then that's okay, you stay at this bus top. 566 00:25:48,581 --> 00:25:50,926 Then maybe to forearms. 567 00:25:50,926 --> 00:25:53,230 Toes stay active and alive. 568 00:25:53,230 --> 00:25:54,309 And if you come to that bus stop, 569 00:25:54,309 --> 00:25:56,149 and you realize no that's not for me today, 570 00:25:56,149 --> 00:25:57,504 then I'm going to stay here. 571 00:25:57,504 --> 00:25:58,883 But one thing we want to try to do, 572 00:25:58,883 --> 00:26:00,312 today in our floor practices. 573 00:26:00,312 --> 00:26:02,819 Keep that connection of the sit bone 574 00:26:02,819 --> 00:26:04,189 to the core of the earth. 575 00:26:04,189 --> 00:26:05,272 To the floor. 576 00:26:07,008 --> 00:26:08,341 What do you say? 577 00:26:10,835 --> 00:26:12,752 He says, floor is good. 578 00:26:14,014 --> 00:26:14,847 Om Shanti. 579 00:26:18,729 --> 00:26:21,747 Okay pull your hip creases up into the center of your body. 580 00:26:21,747 --> 00:26:22,585 Just do your best. 581 00:26:22,585 --> 00:26:24,953 Firm through the tops of the thighs. 582 00:26:24,953 --> 00:26:26,809 Now try to bring your toes. 583 00:26:26,809 --> 00:26:30,998 Your pinky toes or the outer edges of your feet out. 584 00:26:30,998 --> 00:26:33,671 And then wherever you are bow the head. 585 00:26:33,671 --> 00:26:34,504 So even if it's up here. 586 00:26:34,504 --> 00:26:36,412 Bow the head. 587 00:26:36,412 --> 00:26:38,912 Close your eyes and go inward. 588 00:26:40,198 --> 00:26:43,615 Just noticing what thoughts come up here. 589 00:27:00,656 --> 00:27:04,493 And then gently begin to come back to the hands. 590 00:27:04,493 --> 00:27:06,273 If you're not already there. 591 00:27:06,273 --> 00:27:09,116 And as we roll up here, we'll tuck the chin into the chest. 592 00:27:09,116 --> 00:27:11,169 And once again we're going to connect to that pelvic floor. 593 00:27:11,169 --> 00:27:13,140 So you'll draw the hands towards 594 00:27:13,140 --> 00:27:15,882 your heart again, Añjali Mudrā. 595 00:27:15,882 --> 00:27:17,547 And we're going to lift up from the pelvic floor 596 00:27:17,547 --> 00:27:21,075 and notice what happens in the outer hip if anything 597 00:27:21,075 --> 00:27:24,075 in the glutes as you lift up through 598 00:27:25,850 --> 00:27:27,523 the base of the spine energetically, 599 00:27:27,523 --> 00:27:30,356 actually activating those muscles. 600 00:27:33,403 --> 00:27:34,907 Yes, interesting. 601 00:27:34,907 --> 00:27:36,153 Beautiful. 602 00:27:36,153 --> 00:27:37,585 An then slowly release that. 603 00:27:37,585 --> 00:27:38,854 Release the pelvic floor. 604 00:27:38,854 --> 00:27:40,067 Release the fingertips. 605 00:27:40,067 --> 00:27:43,650 And we're going to walk the heels together. 606 00:27:46,169 --> 00:27:48,409 Then capture your left knee here. 607 00:27:48,409 --> 00:27:49,242 Bring it up. 608 00:27:49,242 --> 00:27:50,327 Hug it in. 609 00:27:50,327 --> 00:27:51,586 Give it a big squeeze. 610 00:27:51,586 --> 00:27:52,523 Love yourself. 611 00:27:52,523 --> 00:27:54,023 Life is too short. 612 00:27:55,579 --> 00:27:56,889 And then we're going to lift the right heel 613 00:27:56,889 --> 00:27:58,572 and cross it over the right leg. 614 00:27:58,572 --> 00:28:00,240 Feel that stretch in the outer hip again. 615 00:28:00,240 --> 00:28:01,887 Pull the right hip crease back. 616 00:28:01,887 --> 00:28:04,412 And then find a nice little strong foundation here 617 00:28:04,412 --> 00:28:06,374 of the sit bone again connecting to the earth 618 00:28:06,374 --> 00:28:08,891 as you hug your right knee up and in. 619 00:28:08,891 --> 00:28:11,014 And then we're going to send the left fingertips behind 620 00:28:11,014 --> 00:28:12,334 firm through the left toes. 621 00:28:12,334 --> 00:28:13,251 Excuse me-- 622 00:28:14,106 --> 00:28:14,939 That's your right heel. 623 00:28:14,939 --> 00:28:17,485 Firm through your right heel. 624 00:28:17,485 --> 00:28:19,402 And we'll find a twist. 625 00:28:23,689 --> 00:28:25,206 So if the spine, 626 00:28:25,206 --> 00:28:27,167 feels quite round here 627 00:28:27,167 --> 00:28:28,464 and you're leaning back. 628 00:28:28,464 --> 00:28:30,774 This would be good time to bring the blanket 629 00:28:30,774 --> 00:28:32,022 or the towel in. 630 00:28:32,022 --> 00:28:33,732 Just sit up on mat so that you can 631 00:28:33,732 --> 00:28:35,259 find length through the spine 632 00:28:35,259 --> 00:28:37,259 with a little more ease. 633 00:28:39,991 --> 00:28:41,208 And take one more breath here. 634 00:28:41,208 --> 00:28:43,380 Maybe turn to look past your left shoulder. 635 00:28:43,380 --> 00:28:44,213 Inhale. 636 00:28:45,532 --> 00:28:46,449 And exhale. 637 00:28:48,225 --> 00:28:50,766 And then we'll unravel. 638 00:28:50,766 --> 00:28:52,198 Kick the left heel up. 639 00:28:52,198 --> 00:28:54,115 Draw the right knee in. 640 00:28:55,651 --> 00:28:58,273 And then again, often times we do this type of shape 641 00:28:58,273 --> 00:29:00,140 we're isolating parts. 642 00:29:00,140 --> 00:29:02,493 See if you can stay connected to your sit bone. 643 00:29:02,493 --> 00:29:03,326 It's going to change your game. 644 00:29:03,326 --> 00:29:04,807 I know it's a little tedious but-- 645 00:29:04,807 --> 00:29:08,074 It's going to change the game. 646 00:29:08,074 --> 00:29:09,257 Press on that left heel. 647 00:29:09,257 --> 00:29:12,140 Cross right ankle, right foot over the left. 648 00:29:12,140 --> 00:29:13,225 Another thing is, 649 00:29:13,225 --> 00:29:14,058 a lot of times, 650 00:29:14,058 --> 00:29:14,891 we do this. 651 00:29:14,891 --> 00:29:16,210 We keep that foot there we squeeze in, 652 00:29:16,210 --> 00:29:17,804 we get into this shape. 653 00:29:17,804 --> 00:29:19,514 Go all the way to the finish line. 654 00:29:19,514 --> 00:29:20,680 See if you can work really work 655 00:29:20,680 --> 00:29:22,984 to press the full four corners 656 00:29:22,984 --> 00:29:25,992 of that right foot into the earth. 657 00:29:25,992 --> 00:29:27,096 And it's not about actually doing it. 658 00:29:27,096 --> 00:29:28,235 It's just about the intention. 659 00:29:28,235 --> 00:29:29,152 The energy. 660 00:29:30,700 --> 00:29:32,421 Oh we forgot to give this knee a hug. 661 00:29:32,421 --> 00:29:35,067 Squeeze your right knee and give it an extra big bear hug. 662 00:29:35,067 --> 00:29:38,567 Inhale and then exhale to find your twist. 663 00:29:45,042 --> 00:29:47,604 Sit up nice and tall. 664 00:29:47,604 --> 00:29:49,947 And practice that directional breath. 665 00:29:49,947 --> 00:29:51,197 Breathing down. 666 00:29:57,562 --> 00:29:58,861 One more cycle of breath here. 667 00:29:58,861 --> 00:30:00,231 Inhale to lift. 668 00:30:00,231 --> 00:30:02,363 Sit up nice and tall. 669 00:30:02,363 --> 00:30:06,705 Exhale to maybe look past the right shoulder. 670 00:30:06,705 --> 00:30:08,736 Out with the old, in with the new. 671 00:30:08,736 --> 00:30:10,997 What's going on today? 672 00:30:10,997 --> 00:30:13,223 Let's bring it back to center. 673 00:30:13,223 --> 00:30:15,306 Both legs out now. 674 00:30:15,306 --> 00:30:18,208 Inhale, reach for the sky, grab your big beach ball. 675 00:30:18,208 --> 00:30:19,326 Here we go. 676 00:30:19,326 --> 00:30:20,159 And then exhale. 677 00:30:20,159 --> 00:30:21,850 Bend the knees as much as you need to. 678 00:30:21,850 --> 00:30:24,003 Take your beach ball forward. 679 00:30:24,003 --> 00:30:25,670 And then down we go. 680 00:30:26,962 --> 00:30:29,467 Feel that length in the back, 681 00:30:29,467 --> 00:30:30,967 as you breathe in. 682 00:30:31,971 --> 00:30:34,122 That softness in the shoulders 683 00:30:34,122 --> 00:30:35,705 as you breathe out. 684 00:30:38,549 --> 00:30:39,805 Close your eyes. 685 00:30:39,805 --> 00:30:42,834 Feel that stretch through the rotator cuff. 686 00:30:42,834 --> 00:30:46,125 Draw the shoulders away from the ears. 687 00:30:46,125 --> 00:30:47,796 And three more cycles of breath here. 688 00:30:47,796 --> 00:30:48,987 We're nearing the end of our practice, 689 00:30:48,987 --> 00:30:53,466 so close your eyes and take this meditative time for you. 690 00:30:53,466 --> 00:30:55,383 Three cycles of breath. 691 00:31:12,927 --> 00:31:15,072 As you're ready, gently release. 692 00:31:15,072 --> 00:31:17,342 Tuck the chin into the chest. 693 00:31:17,342 --> 00:31:19,175 And slowly roll it up. 694 00:31:20,347 --> 00:31:21,656 Bend the knees. 695 00:31:21,656 --> 00:31:23,980 Draw up from the pelvic floor. 696 00:31:23,980 --> 00:31:25,459 Don't think, just give it a go. 697 00:31:25,459 --> 00:31:26,394 We're going to lift the shins, 698 00:31:26,394 --> 00:31:27,879 lift the toes, lift the shins. 699 00:31:27,879 --> 00:31:29,412 Come into a little boat variation here. 700 00:31:29,412 --> 00:31:31,429 Just checking in. 701 00:31:31,429 --> 00:31:33,141 You're going to draw the upper abdominals 702 00:31:33,141 --> 00:31:34,816 and lower belly together. 703 00:31:34,816 --> 00:31:36,785 Take the fingertips out wide. 704 00:31:36,785 --> 00:31:38,126 Lift the chest. 705 00:31:38,126 --> 00:31:40,641 So this is one of those shapes that you just cannot collapse 706 00:31:40,641 --> 00:31:41,474 into the earth. 707 00:31:41,474 --> 00:31:42,307 You cannot. 708 00:31:42,307 --> 00:31:44,473 So you have to use that connection 709 00:31:44,473 --> 00:31:45,868 that which is touching the earth 710 00:31:45,868 --> 00:31:47,779 to rise up from. 711 00:31:47,779 --> 00:31:49,552 There is a little rebounding. 712 00:31:49,552 --> 00:31:51,758 A pressing away from the earth. 713 00:31:51,758 --> 00:31:53,349 When you think about it this way, 714 00:31:53,349 --> 00:31:55,186 you're almost defying gravity in yoga 715 00:31:55,186 --> 00:31:57,186 which is pretty awesome. 716 00:31:58,406 --> 00:32:00,955 On your next breath, lift your chin just slightly. 717 00:32:00,955 --> 00:32:03,260 Lift your sternum up just a hair more. 718 00:32:03,260 --> 00:32:04,167 We're here for five. 719 00:32:04,167 --> 00:32:05,000 You've got this. 720 00:32:05,000 --> 00:32:05,833 Four, 721 00:32:05,833 --> 00:32:06,758 feel the shake, 722 00:32:06,758 --> 00:32:07,876 three, 723 00:32:07,876 --> 00:32:09,106 the prana, the energy, 724 00:32:09,106 --> 00:32:09,939 two, 725 00:32:09,939 --> 00:32:10,772 and one, 726 00:32:10,772 --> 00:32:11,605 cross the ankles 727 00:32:11,605 --> 00:32:12,845 hands come to your heart. 728 00:32:12,845 --> 00:32:15,268 Inhale, squeeze the shoulders up to the ears. 729 00:32:15,268 --> 00:32:17,018 And exhale let it go. 730 00:32:18,219 --> 00:32:21,896 Inhale, squeeze the shoulders up to the ears. 731 00:32:21,896 --> 00:32:24,095 And exhale let it go. 732 00:32:24,095 --> 00:32:25,281 Last one make it awesome 733 00:32:25,281 --> 00:32:26,198 big inhale. 734 00:32:28,007 --> 00:32:29,424 Exhale let it go. 735 00:32:30,921 --> 00:32:34,197 Thumbs come slowly up to the third eye. 736 00:32:34,197 --> 00:32:35,674 Take a deep breath in once again. 737 00:32:35,674 --> 00:32:36,924 This one quiet. 738 00:32:39,861 --> 00:32:41,361 A long breath out. 739 00:32:48,065 --> 00:32:50,690 Take a deep breath in. 740 00:32:50,690 --> 00:32:52,023 Long breath out. 741 00:32:53,532 --> 00:32:56,365 And we close today by inhaling in. 742 00:32:57,897 --> 00:33:00,064 And deep bow to the earth. 743 00:33:01,502 --> 00:33:02,335 Namaste.