1 00:00:00,472 --> 00:00:02,213 - Hey everyone and welcome to TRUE, 2 00:00:02,213 --> 00:00:06,581 Your 30 Day Yoga Journey, I'm Adriene and today is day five. 3 00:00:06,581 --> 00:00:08,344 That's right, you did it. 4 00:00:08,344 --> 00:00:10,504 You're here, I'm here, let's do it. 5 00:00:10,504 --> 00:00:12,136 Let's get high. 6 00:00:12,136 --> 00:00:13,925 Natural high. 7 00:00:13,925 --> 00:00:15,338 Let's get started. 8 00:00:15,338 --> 00:00:18,505 (gentle upbeat music) 9 00:00:25,360 --> 00:00:26,193 All right my friends, 10 00:00:26,193 --> 00:00:29,596 let's begin in a nice comfortable seat. 11 00:00:29,596 --> 00:00:31,346 Sit up nice and tall. 12 00:00:32,631 --> 00:00:35,561 And today let's allow the hands to rest gently on the knees, 13 00:00:35,561 --> 00:00:38,894 or the tops of the thighs here to start. 14 00:00:40,718 --> 00:00:43,301 Take a moment to get settled in 15 00:00:45,087 --> 00:00:48,631 then just take a nice big breath of gratitude, 16 00:00:48,631 --> 00:00:51,150 appreciation, the hardest part is showing up. 17 00:00:51,150 --> 00:00:54,715 Day 5, you've done it, you're here. 18 00:00:54,715 --> 00:00:55,831 So let's do it. 19 00:00:55,831 --> 00:00:57,595 Find what feels good. 20 00:00:57,595 --> 00:00:59,563 Drop the chin to the chest, 21 00:00:59,563 --> 00:01:02,910 start to feel that stretch through the back of the neck. 22 00:01:02,910 --> 00:01:06,493 Activate the upper back body, gaze is down. 23 00:01:08,215 --> 00:01:09,965 Take a deep breath in 24 00:01:11,692 --> 00:01:13,525 and a long breath out. 25 00:01:15,772 --> 00:01:19,663 Then slowly rock your left ear over your left shoulder. 26 00:01:19,663 --> 00:01:21,351 Lengthen through the crown, 27 00:01:21,351 --> 00:01:24,738 draw the shoulders away from the ears here. 28 00:01:24,738 --> 00:01:27,859 Sit up nice and tall and here as you begin 29 00:01:27,859 --> 00:01:29,681 to gently deepen your breath, 30 00:01:29,681 --> 00:01:31,420 see if you can just cultivate a little bit 31 00:01:31,420 --> 00:01:33,439 of energy perhaps, from the pelvic floor 32 00:01:33,439 --> 00:01:36,439 from yesterday's practice and study. 33 00:01:39,343 --> 00:01:41,510 It's all a big self-study. 34 00:01:42,738 --> 00:01:45,560 Then slowly, draw a line with your nose to center 35 00:01:45,560 --> 00:01:47,514 and look up, then you're going to lean back, 36 00:01:47,514 --> 00:01:48,623 way back, having your hands 37 00:01:48,623 --> 00:01:51,023 on the knees can help out a bit here. 38 00:01:51,023 --> 00:01:52,738 You're gonna lean back and lift the chest, 39 00:01:52,738 --> 00:01:55,260 so notice we're not doing the head back, 40 00:01:55,260 --> 00:01:57,343 kind of 80's style thang. 41 00:01:59,484 --> 00:02:02,401 That's so out, so not in right now. 42 00:02:03,778 --> 00:02:05,592 But we're creating length and it can feel a little awkward, 43 00:02:05,592 --> 00:02:07,065 but if you close your eyes 44 00:02:07,065 --> 00:02:09,311 and think of your neck as an extension of the spine, 45 00:02:09,311 --> 00:02:10,332 it's not as awkward. 46 00:02:10,332 --> 00:02:11,183 Makes a lot of sense. 47 00:02:11,183 --> 00:02:12,706 To me anyway. 48 00:02:12,706 --> 00:02:13,775 Okay, take one more breath, 49 00:02:13,775 --> 00:02:17,580 also opening up through that throat chakra here, 50 00:02:17,580 --> 00:02:21,747 finding your voice, what do you want to say this year? 51 00:02:22,736 --> 00:02:24,792 And then slowly bring the nose back to center. 52 00:02:24,792 --> 00:02:28,959 And now take your right ear over the right shoulder. 53 00:02:29,860 --> 00:02:32,358 Start to notice your breath a little more. 54 00:02:32,358 --> 00:02:33,654 And just by bringing your awareness, 55 00:02:33,654 --> 00:02:35,127 your attention to your breath, 56 00:02:35,127 --> 00:02:37,421 that you can see how it starts to soften 57 00:02:37,421 --> 00:02:39,588 and deepen just naturally. 58 00:02:42,928 --> 00:02:44,918 And we begin to soften and deepen the breath 59 00:02:44,918 --> 00:02:48,085 that starts to change the way we feel, 60 00:02:49,014 --> 00:02:52,269 it has an effect, bring to the chin to the chest slowly, 61 00:02:52,269 --> 00:02:55,341 back to center, chin to chest, 62 00:02:55,341 --> 00:02:58,258 start to affect our nervous system. 63 00:03:02,432 --> 00:03:04,771 Great then one more breath here. 64 00:03:04,771 --> 00:03:08,466 Chin to chest, I'll take the hands to the heart, 65 00:03:08,466 --> 00:03:09,906 bowing the heads to hands, 66 00:03:09,906 --> 00:03:14,551 the mind intelligence to the body intelligence. 67 00:03:14,551 --> 00:03:16,801 And slowly release back up. 68 00:03:17,972 --> 00:03:19,638 All right, synchronizing breath 69 00:03:19,638 --> 00:03:22,353 with movement is key, key, key today. 70 00:03:22,353 --> 00:03:23,778 So we're going to start off nice and low 71 00:03:23,778 --> 00:03:25,195 and then we'll work out way up. 72 00:03:25,195 --> 00:03:27,057 Fingertips are gonna go out, 73 00:03:27,057 --> 00:03:29,467 inhale to reach for the sky, 74 00:03:29,467 --> 00:03:31,796 big breath, nice slow breath. 75 00:03:31,796 --> 00:03:34,699 Fingertips kiss up and overhead 76 00:03:34,699 --> 00:03:37,949 and then slow exhale as you lower down. 77 00:03:41,778 --> 00:03:43,611 Inhale to reach it up, 78 00:03:48,290 --> 00:03:49,707 and exhale lower. 79 00:03:53,645 --> 00:03:55,396 Now see if you can really synchronize your movement 80 00:03:55,396 --> 00:03:56,439 with the breath. 81 00:03:56,439 --> 00:03:58,439 Inhale to reach up high. 82 00:04:01,757 --> 00:04:04,424 Nice long exhale, slow movement. 83 00:04:09,149 --> 00:04:10,649 And one more time. 84 00:04:18,965 --> 00:04:19,889 Awesome. 85 00:04:19,889 --> 00:04:22,671 We're going to slowly move forward into all fours, 86 00:04:22,671 --> 00:04:25,818 right into your cat-cow again same concept, 87 00:04:25,818 --> 00:04:28,651 synchronizing movement and breath. 88 00:04:29,870 --> 00:04:31,156 Right away, if you'd like, 89 00:04:31,156 --> 00:04:33,508 you can start to extend your exhalation, 90 00:04:33,508 --> 00:04:35,476 see if you can make your exhale a little bit longer 91 00:04:35,476 --> 00:04:36,906 than your inhale. 92 00:04:36,906 --> 00:04:39,832 Your movement will follow suit. 93 00:04:39,832 --> 00:04:43,217 So as you're ready, dropping the belly, 94 00:04:43,217 --> 00:04:45,550 inhaling, opening the chest. 95 00:04:46,395 --> 00:04:50,562 Exhaling, rounding through, make it nice and slow and long. 96 00:04:52,662 --> 00:04:56,329 Hey you, listen to the sound of your breath. 97 00:04:59,946 --> 00:05:04,433 Maybe activating that ujjayi breath, that ocean sound, 98 00:05:04,433 --> 00:05:06,600 (purring) 99 00:05:07,610 --> 00:05:10,009 And I can link to that video down below if you like, 100 00:05:10,009 --> 00:05:14,880 if you want to check out the Foundations of Ujjayi Breath. 101 00:05:14,880 --> 00:05:17,630 (deep breathing) 102 00:05:19,394 --> 00:05:22,061 Do one more cycle nice and slow. 103 00:05:25,464 --> 00:05:26,381 And exhale. 104 00:05:29,939 --> 00:05:30,806 All right, check it out, 105 00:05:30,806 --> 00:05:33,266 drop the elbows where the hands are. 106 00:05:33,266 --> 00:05:35,161 Same movement, keep the knees where they are, 107 00:05:35,161 --> 00:05:36,818 we inhale but elbows are down. 108 00:05:36,818 --> 00:05:39,506 Drop the belly, just like in cow pose, 109 00:05:39,506 --> 00:05:43,673 tailbone goes way up towards the sky and then exhale round. 110 00:05:45,881 --> 00:05:47,028 Chin to chest, 111 00:05:47,028 --> 00:05:51,026 keep pressing into the tops of the feet, inhale. 112 00:05:51,026 --> 00:05:54,859 Drag the elbows back, open your heart, exhale. 113 00:05:57,899 --> 00:06:02,066 Then catch the waves of your breath here, inhaling. 114 00:06:03,948 --> 00:06:07,531 And see if you can make that exhale slower, 115 00:06:08,700 --> 00:06:11,533 see if there's anything out there. 116 00:06:18,408 --> 00:06:20,281 Great, then even it out. 117 00:06:20,281 --> 00:06:22,466 And from here you're gonna walk into your puppy posture, 118 00:06:22,466 --> 00:06:23,820 so keep the hands where they are, 119 00:06:23,820 --> 00:06:27,986 you're gonna walk the knees back, (center myself on that), 120 00:06:27,986 --> 00:06:29,522 and then melt your heart to the earth, 121 00:06:29,522 --> 00:06:31,533 open the shoulders, forehead comes to the mat, 122 00:06:31,533 --> 00:06:33,008 and you're here for three breaths, 123 00:06:33,008 --> 00:06:33,931 listen to them, 124 00:06:33,931 --> 00:06:38,098 see if you can begin now to really extend that exhale. 125 00:06:54,440 --> 00:06:57,200 Then draw your navel up slowly walk it back in, 126 00:06:57,200 --> 00:07:00,080 come to the neutral spine table top position, 127 00:07:00,080 --> 00:07:02,467 press away from your yoga mat, 128 00:07:02,467 --> 00:07:04,184 inhale in, exhale, 129 00:07:04,184 --> 00:07:05,565 curl the toes under, 130 00:07:05,565 --> 00:07:08,301 lift up from your center of gravity. 131 00:07:08,301 --> 00:07:09,610 So your center of gravity lifts up 132 00:07:09,610 --> 00:07:12,704 and we let the knees hover above the ground, 133 00:07:12,704 --> 00:07:14,349 press away from your yoga mat, 134 00:07:14,349 --> 00:07:16,090 look forward just slightly, 135 00:07:16,090 --> 00:07:20,720 we're here for five, breath deep, four, three, two, 136 00:07:20,720 --> 00:07:23,954 downward dog on the one, lift the hips up high. 137 00:07:23,954 --> 00:07:24,954 Walk it out. 138 00:07:26,195 --> 00:07:27,945 Find your foundation. 139 00:07:29,939 --> 00:07:34,106 Bring your attention back to the sound of your breath. 140 00:07:43,178 --> 00:07:45,709 Now bend the knees, lift your heels, 141 00:07:45,709 --> 00:07:47,498 look forward, breathe in, 142 00:07:47,498 --> 00:07:49,909 exhale, step the right foot, 143 00:07:49,909 --> 00:07:52,909 then the left foot forward, ragdoll. 144 00:07:53,837 --> 00:07:57,670 Clasp the elbows, gently shake the head loose. 145 00:07:59,632 --> 00:08:02,215 Continue to deepen your breath. 146 00:08:08,871 --> 00:08:13,038 Then release the arms and slowly roll up to stand. 147 00:08:22,887 --> 00:08:25,059 Align head over heart. 148 00:08:25,059 --> 00:08:27,424 Heart over pelvis and just take a couple moments here 149 00:08:27,424 --> 00:08:29,319 to loop the shoulders forward. 150 00:08:29,319 --> 00:08:30,319 Up and back. 151 00:08:38,163 --> 00:08:40,972 And then nice conscious footing, Yogi's choice. 152 00:08:40,972 --> 00:08:43,188 Feet hip width apart or flushed together, 153 00:08:43,188 --> 00:08:47,837 just really conscious footing and toes pointing forward. 154 00:08:47,837 --> 00:08:50,139 Then leading with the thumbs, we'll inhale, 155 00:08:50,139 --> 00:08:53,639 reach the fingertips up high, big stretch. 156 00:08:54,605 --> 00:08:57,155 And then exhale palms facedown. 157 00:08:57,155 --> 00:09:01,107 Just lowering the fingertips down at your side. 158 00:09:01,107 --> 00:09:02,320 Syncing up with your breath. 159 00:09:02,320 --> 00:09:03,485 Let's see if we can really do it, 160 00:09:03,485 --> 00:09:05,619 marry the action to the movement 161 00:09:05,619 --> 00:09:07,297 and the movement to the action. 162 00:09:07,297 --> 00:09:08,214 Big breath. 163 00:09:09,747 --> 00:09:11,997 And exhale palms face down. 164 00:09:15,027 --> 00:09:17,571 Now to try to extend your exhale, make it longer, 165 00:09:17,571 --> 00:09:21,654 big inhale then reach all the way up, and exhale. 166 00:09:29,007 --> 00:09:32,285 Empty, empty, empty, inhale reach, 167 00:09:32,285 --> 00:09:35,340 it's harder than you think. 168 00:09:35,340 --> 00:09:36,257 And exhale. 169 00:09:41,657 --> 00:09:43,732 And you're likely just catching it now, 170 00:09:43,732 --> 00:09:47,065 so here we go, three more times, inhale. 171 00:09:50,635 --> 00:09:51,468 Exhale. 172 00:09:58,062 --> 00:10:00,979 Empty, empty, empty, inhale, reach. 173 00:10:03,953 --> 00:10:06,870 Exhale, down you go, nice and slow. 174 00:10:12,763 --> 00:10:14,356 And last time, on your own, 175 00:10:14,356 --> 00:10:18,023 be true to your breath, experiment, explore. 176 00:10:30,052 --> 00:10:32,586 Beautiful and when you're emptied out, 177 00:10:32,586 --> 00:10:35,502 inhale, reach for the sky. 178 00:10:35,502 --> 00:10:38,465 Hook the thumbs, spread your fingertips, 179 00:10:38,465 --> 00:10:40,911 hold the backs of the hands back, 180 00:10:40,911 --> 00:10:43,950 catch up whenever you're ready. 181 00:10:43,950 --> 00:10:47,419 Lengthen the tailbone down, draw the navel in, 182 00:10:47,419 --> 00:10:49,771 inner thighs spiral out as we do this, 183 00:10:49,771 --> 00:10:51,233 hug the lower ribs in, 184 00:10:51,233 --> 00:10:55,348 so we're kind of connecting to that center plumb line here. 185 00:10:55,348 --> 00:10:58,987 And slowly take it to the left, nice and easy. 186 00:10:58,987 --> 00:11:00,750 Now bring it back up to center, 187 00:11:00,750 --> 00:11:01,583 you wanna take it to the right. 188 00:11:01,583 --> 00:11:05,246 Nice and easy, inhale to reach up, 189 00:11:05,246 --> 00:11:06,928 exhale, palms come together 190 00:11:06,928 --> 00:11:10,120 and we're going to go all the way down the midline. 191 00:11:10,120 --> 00:11:11,870 Inhale, halfway lift. 192 00:11:13,862 --> 00:11:15,445 And exhale to fold. 193 00:11:16,860 --> 00:11:19,193 Inhale to reach for the sky. 194 00:11:21,202 --> 00:11:22,786 And exhale, palms come together 195 00:11:22,786 --> 00:11:26,684 and we go back down through the midline. 196 00:11:26,684 --> 00:11:28,351 Inhale halfway lift. 197 00:11:29,263 --> 00:11:31,087 Exhale fold. 198 00:11:31,087 --> 00:11:33,500 Plant the palms, step the right toes back, 199 00:11:33,500 --> 00:11:36,750 then the left toes back, inhale, look forward, 200 00:11:36,750 --> 00:11:40,197 exhale, lower down to your belly. 201 00:11:40,197 --> 00:11:42,211 Press into the tops of the feet, inhale. 202 00:11:42,211 --> 00:11:45,932 Catch a wave, Cobra, big breath to lift you up, 203 00:11:45,932 --> 00:11:47,645 exhale to release. 204 00:11:47,645 --> 00:11:49,902 Twice more like that, try to move with your breath. 205 00:11:49,902 --> 00:11:53,569 Inhale, controlled exhale as you lower down. 206 00:11:56,533 --> 00:11:58,082 One more time, just like we've been doing. 207 00:11:58,082 --> 00:12:02,249 Inhale, rise up, catch a wave, exhale with control 208 00:12:03,599 --> 00:12:05,256 So often we'll pay attention to that inhale 209 00:12:05,256 --> 00:12:06,770 but not the exhalation here. 210 00:12:06,770 --> 00:12:10,380 Curl the toes under, press up to plank, big breath. 211 00:12:10,380 --> 00:12:12,168 And exhale to your downward dog. 212 00:12:12,168 --> 00:12:16,335 Beautiful work, take a deep breath in, long breath out. 213 00:12:18,012 --> 00:12:19,874 Inhale to look forward. 214 00:12:19,874 --> 00:12:23,400 Exhale to step or hop to the top. 215 00:12:23,400 --> 00:12:26,233 Inhale halfway lift, catch a wave, 216 00:12:27,078 --> 00:12:28,328 exhale to fold. 217 00:12:29,186 --> 00:12:33,779 Inhale to rise, reach the fingertips all the way up 218 00:12:33,779 --> 00:12:36,320 and exhale, hands to heart. 219 00:12:36,320 --> 00:12:40,085 Here we go again, big inhale, reach for the sky. 220 00:12:40,085 --> 00:12:44,056 Hook the thumbs, send it to the left, breathe out. 221 00:12:44,056 --> 00:12:46,147 Inhale, lift it up. 222 00:12:46,147 --> 00:12:49,072 Exhale, send it to the right. 223 00:12:49,072 --> 00:12:50,988 Inhale, lift it up. 224 00:12:50,988 --> 00:12:55,020 Exhale, palms come together and back down you go. 225 00:12:55,020 --> 00:12:58,040 Inhale, halfway lift, move with your breath. 226 00:12:58,040 --> 00:12:59,123 Exhale, fold. 227 00:13:00,152 --> 00:13:02,827 Root to rise here, inhale reach for the sky, 228 00:13:02,827 --> 00:13:03,887 reach, reach, reach. 229 00:13:03,887 --> 00:13:07,970 Exhale, palms come together and back down you go. 230 00:13:08,914 --> 00:13:10,581 Inhale halfway lift. 231 00:13:11,712 --> 00:13:12,795 Exhale, fold. 232 00:13:14,554 --> 00:13:16,640 Plant the palms, take a deep breath in, 233 00:13:16,640 --> 00:13:19,194 step or hop back to plank. 234 00:13:19,194 --> 00:13:23,810 Inhale to shift forward, exhale lower to the belly. 235 00:13:23,810 --> 00:13:27,711 With your breath, inhale lift up Cobra, catch a wave. 236 00:13:27,711 --> 00:13:32,248 And then with controlled exhale sync it up, release. 237 00:13:32,248 --> 00:13:33,796 Twice more, hug the elbows in, 238 00:13:33,796 --> 00:13:35,129 inhale, rise up. 239 00:13:36,603 --> 00:13:38,603 And exhale to flow down. 240 00:13:40,757 --> 00:13:41,590 Once more. 241 00:13:46,517 --> 00:13:48,015 Beautiful, curl the toes under, 242 00:13:48,015 --> 00:13:50,344 lift the kneecaps, press up, 243 00:13:50,344 --> 00:13:53,272 plank pose, take a deep breath in here, you got it. 244 00:13:53,272 --> 00:13:56,008 Then exhale to your down dog. 245 00:13:56,008 --> 00:13:56,841 Inhale in. 246 00:13:58,310 --> 00:13:59,393 Empty it out. 247 00:14:00,616 --> 00:14:03,903 Bend the knees, life the heels look forward, inhale. 248 00:14:03,903 --> 00:14:06,486 Exhale, step or hop to the top. 249 00:14:07,501 --> 00:14:11,679 Inhale, lifts you up halfway, catch a wave, find length. 250 00:14:11,679 --> 00:14:14,437 And then exhale to fold. 251 00:14:14,437 --> 00:14:16,520 Inhale, reach for the sky 252 00:14:17,791 --> 00:14:19,958 and exhale hands to heart. 253 00:14:22,027 --> 00:14:25,205 Beautiful pause, close your eyes here 254 00:14:25,205 --> 00:14:26,955 observe your breath. 255 00:14:28,114 --> 00:14:30,281 Nice controlled breathing. 256 00:14:49,691 --> 00:14:53,277 Beautiful, then bring the feet together. 257 00:14:53,277 --> 00:14:55,005 You're gonna shift your weight to your right foot 258 00:14:55,005 --> 00:14:57,432 and your gonna lift your left heel. 259 00:14:57,432 --> 00:14:59,880 Now, considering yesterday's floor practice, 260 00:14:59,880 --> 00:15:01,871 press away from the earth, 261 00:15:01,871 --> 00:15:04,405 find places to rebound from the earth, 262 00:15:04,405 --> 00:15:07,499 so an example of that, if I were sinking into my right hip here, 263 00:15:07,499 --> 00:15:08,388 it would be out here, 264 00:15:08,388 --> 00:15:11,160 but since I'm pressing away from my right foot, 265 00:15:11,160 --> 00:15:14,232 there's a length, I'm not crashing into my joints 266 00:15:14,232 --> 00:15:18,383 but rather the opposite, I'm lifting up out. 267 00:15:18,383 --> 00:15:20,651 Now lift the sternum to the thumbs, 268 00:15:20,651 --> 00:15:25,026 same thing and do you think we're going into a bouncy foot? 269 00:15:25,026 --> 00:15:26,479 Well it's a little bit of a bounce foot, 270 00:15:26,479 --> 00:15:27,312 we're not going to lift up here, 271 00:15:27,312 --> 00:15:29,119 we're actually gonna slide the left toes back, 272 00:15:29,119 --> 00:15:32,912 so nice and slow, slide your left toes back. 273 00:15:32,912 --> 00:15:34,246 And then you're gonna pivot on the back foot. 274 00:15:34,246 --> 00:15:37,469 And come back to your Warrior I here, 275 00:15:37,469 --> 00:15:38,950 hello old friend. 276 00:15:38,950 --> 00:15:41,950 Lift the sternum up, feel that connection, 277 00:15:41,950 --> 00:15:45,430 strong connection through the back foot. 278 00:15:45,430 --> 00:15:48,096 Now really make sure your left toes are turning in here, 279 00:15:48,096 --> 00:15:50,351 we're gonna inhale, reach for the sky, 280 00:15:50,351 --> 00:15:52,351 exhale, palms face down. 281 00:15:55,094 --> 00:15:56,177 Inhale, lift. 282 00:15:58,080 --> 00:15:59,968 Strong legs as you exhale, 283 00:15:59,968 --> 00:16:03,374 create a little something here that you're pressing down on, 284 00:16:03,374 --> 00:16:04,467 a little resistance. 285 00:16:04,467 --> 00:16:06,553 You can feel that connection to your core, 286 00:16:06,553 --> 00:16:10,720 lower belly and upper abdominals drawing into the center. 287 00:16:17,281 --> 00:16:21,890 Then, there's the invitation to really extend the exhale, 288 00:16:21,890 --> 00:16:23,619 as you breathe out press the palms down, 289 00:16:23,619 --> 00:16:27,786 scoop the tailbone in, feel that power in the back leg. 290 00:16:28,720 --> 00:16:30,137 One more, inhale. 291 00:16:31,910 --> 00:16:32,827 And exhale. 292 00:16:35,558 --> 00:16:36,391 Beautiful. 293 00:16:36,391 --> 00:16:37,971 Interlace the fingertips behind here, 294 00:16:37,971 --> 00:16:40,070 you're gonna draw the knuckles down and away, 295 00:16:40,070 --> 00:16:42,016 open up through the chest. 296 00:16:42,016 --> 00:16:44,630 Lift and lengthen and then exhale, 297 00:16:44,630 --> 00:16:45,974 pull the right hip crease back 298 00:16:45,974 --> 00:16:47,786 and we'll send the heart forward. 299 00:16:47,786 --> 00:16:49,513 You might pause here. 300 00:16:49,513 --> 00:16:52,390 Breathing, holding on to your beautiful focus, 301 00:16:52,390 --> 00:16:55,657 or you might take the crown of the head down to the earth, 302 00:16:55,657 --> 00:16:58,579 knuckles to the sky, Humble Warrior. 303 00:16:58,579 --> 00:17:00,176 Feel that flash of energy. 304 00:17:00,176 --> 00:17:02,259 All the way to the crown, 305 00:17:04,256 --> 00:17:07,593 and keep a strong firm connection to the outer edge 306 00:17:07,593 --> 00:17:09,294 of your back foot as the knuckles reach 307 00:17:09,294 --> 00:17:11,294 all the way up and over. 308 00:17:14,562 --> 00:17:15,597 Then connect to your center, 309 00:17:15,597 --> 00:17:19,347 your core and slowly begin to rise up strong. 310 00:17:20,246 --> 00:17:22,419 With control, release the fingertips, 311 00:17:22,419 --> 00:17:24,832 inhale, reach for the sky 312 00:17:24,832 --> 00:17:27,520 and exhale, hands to heart. 313 00:17:27,520 --> 00:17:30,905 Nice and slow, from your center, pivot on the back foot. 314 00:17:30,905 --> 00:17:31,822 High lunge. 315 00:17:32,861 --> 00:17:35,955 Feel that stretch through the left hip crease, 316 00:17:35,955 --> 00:17:37,337 lift your sternum up high, 317 00:17:37,337 --> 00:17:40,253 squeezing your thighs together for balance. 318 00:17:40,253 --> 00:17:43,345 Then here we go, inhale in, find a little bounce, 319 00:17:43,345 --> 00:17:47,642 exhale, step the back foot up, to meet the front. 320 00:17:47,642 --> 00:17:49,757 Close your eyes and observe, notice the difference 321 00:17:49,757 --> 00:17:54,064 between the left side and the right side of your body. 322 00:17:54,064 --> 00:17:55,960 And then gently shift your weight to your left foot, 323 00:17:55,960 --> 00:17:57,627 lift the right heel, 324 00:18:00,041 --> 00:18:02,035 now in time this becomes second nature, 325 00:18:02,035 --> 00:18:06,227 but really today, press away from the earth, 326 00:18:06,227 --> 00:18:08,413 lift the sternum to the thumbs. 327 00:18:08,413 --> 00:18:10,669 Draw the navel in and up, 328 00:18:10,669 --> 00:18:14,855 then slide the right toes back all the way back. 329 00:18:14,855 --> 00:18:18,688 Pivot on the back foot, then aha, here we are. 330 00:18:20,233 --> 00:18:21,650 Strong legs here. 331 00:18:23,363 --> 00:18:26,780 Strong awareness through the whole spine. 332 00:18:31,440 --> 00:18:33,197 Then when you're ready, leading with the thumbs, 333 00:18:33,197 --> 00:18:35,478 inhale, moving with the breath, 334 00:18:35,478 --> 00:18:37,302 so we're not just moving the arms, disconnecting, 335 00:18:37,302 --> 00:18:39,722 we're really creating a full body experience 336 00:18:39,722 --> 00:18:41,115 as we reach up, we're pressing 337 00:18:41,115 --> 00:18:43,782 into the heel on the right foot. 338 00:18:44,764 --> 00:18:47,440 Feeling everything open and stretch as we reach up, 339 00:18:47,440 --> 00:18:49,533 and then exhale, palms down. 340 00:18:49,533 --> 00:18:52,688 Lengthening tailbone down and in, 341 00:18:52,688 --> 00:18:56,624 feel that connection to your abdominals, 342 00:18:56,624 --> 00:18:58,457 then here we go again. 343 00:19:00,957 --> 00:19:03,945 Catch a rhythm that feels awesome here. 344 00:19:03,945 --> 00:19:08,112 Challenge yourself to really slow down that exhale. 345 00:19:10,303 --> 00:19:12,643 And if the breath feels shallow, 346 00:19:12,643 --> 00:19:14,095 it's all good, this is a practice, 347 00:19:14,095 --> 00:19:18,178 we call it breath practice, right, yoga practice. 348 00:19:43,197 --> 00:19:47,030 And do one more big inhale, reach for the sky. 349 00:19:48,681 --> 00:19:52,734 And slow exhale as you lower down and this time, 350 00:19:52,734 --> 00:19:56,273 interlace the fingertips with the opposite thumb on top. 351 00:19:56,273 --> 00:19:58,329 So the one feels a bit funky. 352 00:19:58,329 --> 00:19:59,162 So we're definitely playing 353 00:19:59,162 --> 00:20:01,257 with the right brain and left brain today 354 00:20:01,257 --> 00:20:03,033 as we draw the knuckles down and away, 355 00:20:03,033 --> 00:20:06,051 we lift the heart, big inhale 356 00:20:06,051 --> 00:20:07,155 and then with your exhale, 357 00:20:07,155 --> 00:20:09,674 as we've been doing, pull that hip crease in, 358 00:20:09,674 --> 00:20:12,091 lead with your heart forward. 359 00:20:13,466 --> 00:20:15,901 Strong focus on the exhale, 360 00:20:15,901 --> 00:20:18,877 stay here, or continue the journey all the way down, 361 00:20:18,877 --> 00:20:23,363 Humble Warrior, crown of the head reached towards the earth, 362 00:20:23,363 --> 00:20:25,959 knuckles lift up and keep track 363 00:20:25,959 --> 00:20:30,126 of that nice buoyant, beautiful, controlled breath. 364 00:20:38,088 --> 00:20:39,495 Then engage the back leg, 365 00:20:39,495 --> 00:20:41,127 draw your center up and in 366 00:20:41,127 --> 00:20:44,941 and slowly begin to make your way back up. 367 00:20:44,941 --> 00:20:46,296 Release with control, 368 00:20:46,296 --> 00:20:49,117 reach the fingertips to the sky, inhale, 369 00:20:49,117 --> 00:20:51,850 and exhale, hands to heart. 370 00:20:51,850 --> 00:20:53,594 Great, from that pelvic floor, 371 00:20:53,594 --> 00:20:55,441 lift up, lift the back heel, 372 00:20:55,441 --> 00:20:58,272 we'll pivot on the back foot come to a nice high lunge. 373 00:20:58,272 --> 00:21:01,522 Inhale in, exhale, relax your shoulders 374 00:21:02,449 --> 00:21:04,104 and find a little bounce here we go, 375 00:21:04,104 --> 00:21:05,354 inhale, exhale. 376 00:21:06,385 --> 00:21:09,748 Lifting back foot up to meet the front. 377 00:21:09,748 --> 00:21:11,831 Tadasana, Deep breath in, 378 00:21:13,796 --> 00:21:15,129 long breath out. 379 00:21:16,954 --> 00:21:19,003 Last one, inhale, reach for the sky. 380 00:21:19,003 --> 00:21:21,836 Big stretch, exhale, forward fold, 381 00:21:25,487 --> 00:21:26,989 bend the knees, plant the palms, 382 00:21:26,989 --> 00:21:30,243 step or hop it back to plank, nice and easy. 383 00:21:30,243 --> 00:21:33,939 Inhale to look forward, exhale, lower to your belly. 384 00:21:33,939 --> 00:21:35,446 Just one of these inhale Cobra, 385 00:21:35,446 --> 00:21:37,676 lift your chest, open your heart. 386 00:21:37,676 --> 00:21:41,843 Slow controlled exhale as you lower down, bring it down. 387 00:21:42,906 --> 00:21:46,281 Beautiful, from here, press up on to all fours. 388 00:21:46,281 --> 00:21:48,969 You're gonna swing your legs around, 389 00:21:48,969 --> 00:21:52,886 and come back through, to your nice comfy seat. 390 00:22:06,022 --> 00:22:09,522 Bring one hand and the other to the belly. 391 00:22:10,582 --> 00:22:11,999 Feel your breath. 392 00:22:14,735 --> 00:22:16,306 So we're gonna finish today's practice 393 00:22:16,306 --> 00:22:18,719 with a little Kapalabhati breath. 394 00:22:18,719 --> 00:22:20,469 An energizing breath, 395 00:22:21,750 --> 00:22:23,788 inhale, fill the belly with air, 396 00:22:23,788 --> 00:22:26,069 and on the exhale, draw the navel in sharply, 397 00:22:26,069 --> 00:22:27,222 nice audible breath out. 398 00:22:27,222 --> 00:22:28,935 Here to start. 399 00:22:28,935 --> 00:22:30,435 Inhale, try again. 400 00:22:31,372 --> 00:22:32,205 Exhale. 401 00:22:33,339 --> 00:22:34,172 Inhale. 402 00:22:35,228 --> 00:22:36,620 Exhale. 403 00:22:36,620 --> 00:22:37,942 And now we'll pick up the pace. 404 00:22:37,942 --> 00:22:42,646 Inhaling in, exhaling to sharply bring the naval, 405 00:22:42,646 --> 00:22:46,124 the inhale is passive, the focus is on the exhale. 406 00:22:46,124 --> 00:22:49,041 (sharply exhaling) 407 00:22:51,417 --> 00:22:53,590 Catch a rhythm that feels awesome for you, 408 00:22:53,590 --> 00:22:55,558 see if you can keep your shoulders relaxed, 409 00:22:55,558 --> 00:22:57,174 and if you want to up the ante a little bit, 410 00:22:57,174 --> 00:22:59,589 you can take the fingertips up towards the sky, 411 00:22:59,589 --> 00:23:02,506 thumbs up, draw the shoulders down, 412 00:23:03,480 --> 00:23:05,806 and connect to your breath of fire. 413 00:23:05,806 --> 00:23:08,723 (sharply exhaling) 414 00:23:26,447 --> 00:23:27,614 Keep it going. 415 00:23:32,316 --> 00:23:34,233 Sit up a little taller. 416 00:23:43,139 --> 00:23:45,867 Then take a deep breath in if you're arms are up in the sky, 417 00:23:45,867 --> 00:23:49,515 use an exhale to lower them down, everyone open your palms, 418 00:23:49,515 --> 00:23:53,682 bring them to rest gently on top of the knees or the thighs. 419 00:23:56,004 --> 00:23:58,107 Close your eyes and observe, 420 00:23:58,107 --> 00:24:01,940 allow your breath to just be natural and easy. 421 00:24:06,434 --> 00:24:09,351 Notice how your energy has shifted. 422 00:24:10,424 --> 00:24:12,199 Just take a moment to appreciate this time 423 00:24:12,199 --> 00:24:14,782 that you've taken for yourself. 424 00:24:16,566 --> 00:24:20,733 Bringing so much amazing fresh oxygen to the body. 425 00:24:26,522 --> 00:24:27,441 Nice work. 426 00:24:27,441 --> 00:24:28,749 Bring the palms together, 427 00:24:28,749 --> 00:24:30,513 thumbs right up to the third eye. 428 00:24:30,513 --> 00:24:32,913 The awesome in me bows to the awesome in you. 429 00:24:32,913 --> 00:24:34,593 High fives all around. 430 00:24:34,593 --> 00:24:36,321 I'll see you tomorrow. 431 00:24:36,321 --> 00:24:37,154 Namaste. 432 00:24:39,155 --> 00:24:42,322 (gentle upbeat music)