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- Hello everyone and
welcome to Yoga With Adriene.

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I am Adriene and this is Benji

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and today we have
yoga for self discipline.

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A juicy one.

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So hop into something
comfy and let's get started.

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(upbeat music)

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Alright my friends, welcome.

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Let's begin in a nice
comfortable seat with the

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legs crossed, Sukhasana.

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Take your time getting in.

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This is our first video of the
new year that's not part of our

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TRUE series.

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So if you're new to the
Yoga With Adriene family,

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welcome.

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If you're not doing this in real
time and you're doing this in

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the future, welcome.

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Let's get started by
dropping our pin right here,

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right now, whoever you are,
wherever you are with

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whatever you're
coming to the mat with.

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So we're just
gonna take our time.

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Sitting up nice and
tall as you're ready

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and as you're willing beginning
to relax the shoulders.

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Maybe close the eyes,
starting to notice your breath.

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I'd like to acknowledge that
sometimes it really does take a

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lot kind of get to this point so
just take a moment here to have

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a little gratitude, (laughs)

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for yourself for
getting to this point.

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From here on out for the
duration of our practice we'll

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set an intention to really
choose to just be in the moment,

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best we can here,
and to lean in.

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Today's focus is
on self discipline.

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We often search elsewhere for
people to hold us accountable

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but what if we could cultivate
that accountability from within?

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And then the exterior can be
supportive of that but it's

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coming from a real place.

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We're gonna build a little
heat today and when you come up

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against something
that feels hot and heavy,

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(clicks tongue repeatedly)

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see if you can take a
deep breath in and lean in.

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Something becomes uncomfortable,
see if you can relax your

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shoulders, take a
deep breath and lean in.

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Remember that the invitation
is really just to show up

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whatever else happens
on the mat you're

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just gonna allow for it
to happen. Don't fight it.

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Then when you're ready
we'll draw the hands together,

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just kind of allowing the energy
to settle and the dust to fall.

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The glitter, the magic.

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And we'll come into this moment
together as we press the palms

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right at the heart center.

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So you're gonna bring your
thumbs right to your sternum and

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then lift your
sternum up to your thumbs.

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And this should allow
you to elongate up the spine,

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just lengthen through
the neck a little more.

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And then take a solid
inhale in, here we go.

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And a long breath out.

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Here we go again, big inhale.

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And a long exhale.

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Here we go all together, think
of how many people are breathing

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in sync at
this moment together.

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Big inhale.

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And long extended exhale.

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And on this last one go
ahead and close your eyes,

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breathe deep, big inhale.

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Empty it all out, long exhale.

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Great, continue to listen
to the sound of your breath.

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Slowly allowing your
breath to become longer,

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fuller, deeper
connection to that song.

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Then we'll take a moment here
before we really get moving to

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just invite ourselves and each
other to set a little intention

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for something particular
that you'd like to focus on.

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That you'd like to be
more disciplined about.

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This can be really specific

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or it can be a
broader idea or feeling.

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I'm going to suggest as your
humble yoga guide and friend

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that you go with
whatever comes up first.

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Go with your gut.

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What is something that you'd
like to be more disciplined

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about in the month to come?

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Tight, then bring the thumbs
up to your third eye point,

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your third eye center.

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Take a deep breath in,
confirm your intention.

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Consider it already done,
already so and then exhale,

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release the hands.

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You're gonna bring them gently
fingertips to the earth to the

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sides and we're just gonna take
our nose and we're gonna draw

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small circles with the nose.

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One way and then the other.

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One way and then the other.

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And see if you can keep your
heart lifted here and start to

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activate through
the upper back body.

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So draw the shoulder blades
together and lift your chest.

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Cool, take two
more breaths here,

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just work out any
kinks in the neck.

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Awesome, then we're gonna
come forward onto all fours.

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Find your Tabletop Position.

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Right away,
moving with the breath.

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Inhale, drop the belly,
open the chest.

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And then exhale, round through.

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Chin to chest,
naval draws up, up, up.

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Inhale, drop the belly,

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spread the fingertips
on the earth.

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Exhale, rounding through.

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Start with the
tailbone and round up.

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Drawing the navel
up towards the sky.

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Once more like this, inhale.

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Drop the belly, open the chest.

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Look forward or up
towards that third eye point.

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And exhale rounding through.

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Really press into
your fingertips here.

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Lift up from your armpit chest.

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Great, then inhale
come to Tabletop Position.

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You're gonna bump the hips to
the left and turn to look past

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your right shoulder.
Take a deep breath in.

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Feel that stretch in
the left side body and

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then exhale come
back through center.

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Bump the hips to the right.

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Take your gaze just
past your left shoulder.

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Take a deep breath in, feel the
stretch in the right side body.

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And then exhale,
come back to center.

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Bring the knees as
wide as your yoga mat.

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Big toes to touch.

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Inhale, look forward,
drop the belly.

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Feel that stretch
through the front body.

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Exhale, round through the spine.

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Chin to chest.

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Now continue the journey back
as you send the sits bones

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towards your heels and you're
gonna reach your fingertips

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forward, forward, forward,
Child's Pose.

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Melt your heart to the earth.

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Aw, Benji-tito,
forehead comes to the ground.

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And you're gonna
amp up your breath here.

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We're bringing a
focus inward today.

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Knowing that

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the exploration and
the work we do on our mat

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translates to the exploration

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and the work we
navigate off the mat.

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So again when the line
goes kind of monkey brain

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or when you want
to come out of something,

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see if you can lean in
and stick with it,

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stick with me,
stick with the practice.

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Honor where you're at today.

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We'll take three
quiet cycles of breath here.

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You got this.

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Listen to the
sound of your breath.

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Then slowly begin to rock your
forehead a little side to side.

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Massaging your third eye center
and just the brow bone also

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quite nice if you're
suffering from

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any allergies or congestion.

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And then take this
time that you tuned in.

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Take this beat with
you on into the next thing.

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So careful not to jerk your
body up and into Downward Dog.

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We're gonna slowly carve a line
with the nose to look forward.

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Draw the navel up.

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Mindful movement if you've
been doing 30 Days of TRUE,

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the 30 day journey, you can take
all of your new vocabulary into

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the practices we
share this year together.

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Integrating breath
with movement,

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finding the softness,
just trusting the yoga.

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Eventually you're
gonna peel your way up

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to Downward Facing Dog.

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Breathe a little deeper,
more fully.

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Lots of awareness and discipline
in how you place the hands.

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How you place the feet,
your foundation.

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And then a
moment to peddle it out.

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Find what feels good.

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Let go of the day thus far.

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Bring your focus inward.

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Use the breath as a
tool to do just that.

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Epic power tool of the breath so
when things start to spiral out

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of control or
you feel apathetic,

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can't move your
body off the mat,

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can always
start with the breath.

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As you're ready find a moment of
stillness in your Downward Dog,

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maybe slight bend in the knees
so you can lift your hip creases

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high up towards the sky.

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Upper arm bones rotate out.

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Inner thighs kind of rotate in

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and towards the
back edge of your mat.

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Then all that center
work we've been working on,

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hug the little ribs in.

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Claw through the fingertips to
take pressure out of the wrists.

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Now is the point where
I'd take you out of the pose.

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We're gonna stay here
for two cycles of breath.

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You got this, lean in.

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Practice building that tapas,
that heat and that focus,

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that discipline.

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Nice, then bend the knees.

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Bring your belly to
the tops of the thighs,

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look forward.

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And you're gonna step up
the right foot all the way up

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followed by the
left foot, ragdoll.

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Feet hip width apart, clasp the
elbows and you're gonna allow

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the weight of the head to drop
down as you gently shake the

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head a little bit yes.

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Then balance it out,
a little bit no.

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Nodding the head yes and no
here feeling that deep stretch

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through the backs of the legs,
notice how that's connected to

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the lower back
as the spine hangs.

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Does anybody ever,
oh that's too morbid.

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But sometimes because I've
had a dog pass away in my life

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sometimes I wonder,
"Is Benji breathing?"

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He's alive.
Alive and well.

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To all the loves we've lost,
we bow to you.

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Alright, take one
more breath in here

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letting the blood
flow opposite direction.

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Start to dig a little awareness
and weight into your heels and

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into the ball joint of your big
toes and then the ball joint of

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your pinky toes.

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So a lot of
awareness through the feet.

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That Bada Banda,
that foot to earth connection.

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Sweet, then release the
arms if you haven't already.

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Bend the knees.

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You're gonna drop your center
and your bum down in space as

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you tuck the chin and
slowly begin to roll it up.

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Take your time.

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Stack up through the spine and
for this first Mountain Pose,

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take what you need here.

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Fix your pantaloons,
lick you lips,

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fix your hair, shake it out.

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Work out anything
that feels a little tight.

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Maybe you interlace
the fingertips behind.

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Anything at all
because from here on out,

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just for the sake of our
exploration of this tapas today,

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we're gonna politely, lovingly,
invite ourselves and each other

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to drop the
fidgeting in Mountain Pose.

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So take what you need here and
then here on after we'll see do

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we really need this?
Can we leave that?

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That type of
extraneous movement behind.

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Not because that's the way we do
it in yoga and that's right or

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wrong but this is the
path to a higher awareness.

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Just this is the path
to awareness period. Right?

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Could be maybe the
path to your highest self, eh?

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More on that, I'll write
a little more about that.

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But let's stay
focused on the practice.

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So take what you need here.

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Play with your toes.

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Play with the connection
of your foot to the earth.

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So just lots of awareness and if
you're brand new to the practice

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and you're like, "What is
this woman talking about?"

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I got you, it's all good.

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Draw energy up from the earth,
whatever that means to you,

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by standing up nice and tall.

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Then, when you're ready,

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we'll bring the hands
together at the heart.

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And begin to focus or
re-focus rather on the breath.

246
00:14:08,708 --> 00:14:09,917
Listen to the
sound of your breath

247
00:14:09,917 --> 00:14:13,000
as you stand up nice and tall.

248
00:14:13,000 --> 00:14:15,708
Lift the kneecaps a little bit.

249
00:14:15,708 --> 00:14:18,083
Think about your hip points
shining up towards the sky.

250
00:14:18,083 --> 00:14:19,625
Changes your posture here in

251
00:14:19,625 --> 00:14:22,625
the way that
you're carrying yourself.

252
00:14:23,917 --> 00:14:25,667
And then here we go,
we're gonna bend the knees,

253
00:14:25,667 --> 00:14:28,000
drop the fingertips down.

254
00:14:28,000 --> 00:14:30,166
And then on a big inhale,
reach up towards the sky.

255
00:14:30,166 --> 00:14:32,834
Big stretch, big breath.

256
00:14:32,834 --> 00:14:35,041
Exhale, bend the elbows,
lift your chest.

257
00:14:35,041 --> 00:14:37,000
Open your heart.

258
00:14:37,000 --> 00:14:38,834
Great, then inhale,
reach for the sky.

259
00:14:38,834 --> 00:14:40,708
Nice, soft, easy movement.

260
00:14:40,708 --> 00:14:43,083
Then exhale, palms are gonna
come together and down through

261
00:14:43,083 --> 00:14:45,000
the midline today
for the whole practice.

262
00:14:45,000 --> 00:14:48,166
All the way down through
the midline with control.

263
00:14:48,166 --> 00:14:49,708
Great, Forward Fold.

264
00:14:49,708 --> 00:14:51,333
We've been here.
Beautiful.

265
00:14:51,333 --> 00:14:53,708
On your next inhale,
lift up halfway.

266
00:14:53,708 --> 00:14:57,500
Just create a nice
flat back sensation

267
00:14:57,500 --> 00:14:58,834
from the crown to the tail.

268
00:14:58,834 --> 00:15:00,458
So make sure the
head's not dipping down here.

269
00:15:00,458 --> 00:15:02,000
Find length.

270
00:15:02,000 --> 00:15:04,166
And then exhale to fold.

271
00:15:04,166 --> 00:15:05,417
And we'll bend the knees,

272
00:15:05,417 --> 00:15:07,000
fingertips are gonna
come to the earth.

273
00:15:07,000 --> 00:15:09,208
You're just gonna step
the left toes back first,

274
00:15:09,208 --> 00:15:11,458
left toes.

275
00:15:11,458 --> 00:15:14,000
Then yogi's choice, you can
lower the back knee here if that

276
00:15:14,000 --> 00:15:17,208
feels right for your
body or keep it lifted.

277
00:15:17,208 --> 00:15:19,792
You're gonna walk your
right foot out just a bit.

278
00:15:19,792 --> 00:15:21,959
Pull the right hip crease back.

279
00:15:21,959 --> 00:15:23,542
And then inhale, open the chest.

280
00:15:23,542 --> 00:15:24,875
Look forward.

281
00:15:24,875 --> 00:15:27,458
Exhale, bring your right
hand over towards your left.

282
00:15:27,458 --> 00:15:28,917
Now you're in a
little Lizard variation

283
00:15:28,917 --> 00:15:31,000
with the knee down or up.

284
00:15:31,000 --> 00:15:33,000
You can turn the
right toes out a bit.

285
00:15:33,000 --> 00:15:34,792
We're gonna pull the
right hip crease back.

286
00:15:34,792 --> 00:15:38,000
Inhale, open the chest,
look forward.

287
00:15:38,000 --> 00:15:41,000
Great, then exhale,
bring the right toes in.

288
00:15:41,000 --> 00:15:43,417
Freeing your right foot
with your hands once again.

289
00:15:43,417 --> 00:15:45,000
And we're gonna
step it back to Plank.

290
00:15:45,000 --> 00:15:47,583
Here we go.
Strong Plank.

291
00:15:47,583 --> 00:15:50,000
You can come down to
the knees here right away.

292
00:15:50,000 --> 00:15:52,375
We're gonna work on keeping
that nice straight line from the

293
00:15:52,375 --> 00:15:53,542
crown to the tail.

294
00:15:53,542 --> 00:15:57,000
So you don't have to
keep the knees lifted

295
00:15:57,000 --> 00:15:59,083
if it means you can keep
the integrity of the spine.

296
00:15:59,083 --> 00:16:02,917
You might lower the knees so
you can work on that alignment.

297
00:16:02,917 --> 00:16:04,959
Take a deep breath in here.
You got it.

298
00:16:04,959 --> 00:16:06,667
Then exhale,
lower all the way down.

299
00:16:06,667 --> 00:16:08,500
All the way down to the belly.

300
00:16:08,500 --> 00:16:12,000
Benji level, then
press into pubic bone.

301
00:16:12,000 --> 00:16:14,083
Press firmly into
the tops of the feet,

302
00:16:14,083 --> 00:16:17,291
hug the elbows in
and inhale Baby Cobra.

303
00:16:17,291 --> 00:16:19,000
Just a small, gentle Cobra.

304
00:16:19,000 --> 00:16:22,000
Now tug the shoulders away from
the ears and draw the shoulder

305
00:16:22,000 --> 00:16:25,000
blades together,
really together.

306
00:16:25,000 --> 00:16:27,542
Press into the tops
of the feet even more.

307
00:16:27,542 --> 00:16:30,291
Then, check it out,
inhale, tuck the chin.

308
00:16:30,291 --> 00:16:33,250
Lift the back of the neck
up just a bit as you inhale.

309
00:16:33,250 --> 00:16:36,083
And then exhale, slowly release.

310
00:16:36,083 --> 00:16:38,000
Curl the toes under,
lift the kneecaps.

311
00:16:38,000 --> 00:16:41,000
Tone your quads, claw through
the fingertips and inhale,

312
00:16:41,000 --> 00:16:43,125
press back up to Plank.

313
00:16:43,125 --> 00:16:45,625
Quietly whisper to yourself,
"I am strong."

314
00:16:48,000 --> 00:16:51,000
And then send it up and back,
Downward Facing Dog.

315
00:16:51,000 --> 00:16:55,458
Just two dog dogs over here in
the Yoga With Adriene house.

316
00:16:57,917 --> 00:16:59,417
Take a deep breath in.

317
00:17:00,708 --> 00:17:02,458
And a long breath out.

318
00:17:04,333 --> 00:17:06,959
Inhale to look forward,
bend your knees.

319
00:17:06,959 --> 00:17:09,040
Exhale, ragdoll,
step it to the top.

320
00:17:10,750 --> 00:17:13,583
Here we go, inhale,
halfway lift.

321
00:17:13,583 --> 00:17:15,040
Find length.

322
00:17:15,040 --> 00:17:18,040
And then exhale
to soften and fold.

323
00:17:18,040 --> 00:17:21,290
Bend the knees, inhale,
reach for the sky.

324
00:17:21,290 --> 00:17:26,000
Here we go, exhale, hands come
together and down to the heart.

325
00:17:26,000 --> 00:17:28,000
Mountain Pose, be still.

326
00:17:28,000 --> 00:17:29,792
Try, don't fidget.

327
00:17:29,792 --> 00:17:31,792
Lengthen tailbone down,
lift your heart up,

328
00:17:31,792 --> 00:17:33,792
smile just a bit.

329
00:17:38,750 --> 00:17:40,000
Nice work, bend the knees.

330
00:17:40,000 --> 00:17:43,000
Fingertips are gonna go down
and then you're gonna inhale to

331
00:17:43,000 --> 00:17:43,834
reach for the sky.

332
00:17:43,834 --> 00:17:46,166
Once again,
big breath, big stretch.

333
00:17:46,166 --> 00:17:47,708
Exhale, bend the elbows.

334
00:17:47,708 --> 00:17:50,000
You can kinda bring some energy
to the fingertips here as you

335
00:17:50,000 --> 00:17:51,792
lift your chest. Ah!

336
00:17:51,792 --> 00:17:54,375
And then inhale, reach back up.

337
00:17:54,375 --> 00:17:55,875
Exhale, palms
come back together.

338
00:17:55,875 --> 00:17:58,000
Bend the knees and
we take it all the way down

339
00:17:58,000 --> 00:18:00,333
through the midline. Namaste.

340
00:18:01,583 --> 00:18:03,000
Great, inhale, halfway lift.

341
00:18:03,000 --> 00:18:05,000
Just find length.
Play here.

342
00:18:05,000 --> 00:18:07,083
Tug the shoulders back.

343
00:18:07,083 --> 00:18:10,000
And then exhale to fold.

344
00:18:10,000 --> 00:18:11,000
Bend your knees.

345
00:18:11,000 --> 00:18:12,000
Fingertips come to the earth.

346
00:18:12,000 --> 00:18:15,959
This time we're gonna slide
the right toes all the way back.

347
00:18:15,959 --> 00:18:18,333
Now again, you can lower the
right knee here if it feels

348
00:18:18,333 --> 00:18:20,583
awesome, maybe even just
for a couple of breaths

349
00:18:20,583 --> 00:18:22,083
or keep it lifted.

350
00:18:22,083 --> 00:18:23,875
We're gonna walk
the left foot out,

351
00:18:23,875 --> 00:18:25,083
just a little bit.

352
00:18:25,083 --> 00:18:27,834
Feel that pulling back
of the left hip crease.

353
00:18:27,834 --> 00:18:30,000
That active pull
back of the hip crease.

354
00:18:30,000 --> 00:18:32,750
Then if you want, you can
turn the left toes out a bit.

355
00:18:32,750 --> 00:18:34,625
Take a deep breath in.

356
00:18:34,625 --> 00:18:36,083
As you exhale, with control,

357
00:18:36,083 --> 00:18:37,875
bring that left hand
over to the right.

358
00:18:37,875 --> 00:18:40,959
We come into a little
Lizard variation here.

359
00:18:40,959 --> 00:18:44,875
Great, lots of awareness
from the crown to the tail.

360
00:18:44,875 --> 00:18:46,667
Loop the shoulders, inhale.

361
00:18:46,667 --> 00:18:49,000
Open the chest, look forward.

362
00:18:49,000 --> 00:18:51,834
Pull that left hip crease back.

363
00:18:51,834 --> 00:18:53,708
Awesome, then bring
the left toes back in.

364
00:18:53,708 --> 00:18:56,250
We'll frame the
left foot with our hands.

365
00:18:56,250 --> 00:18:59,000
Take a deep breath in,
smile just a bit.

366
00:18:59,000 --> 00:19:00,917
And then exhale,
plant the palms,

367
00:19:00,917 --> 00:19:04,125
step the left toes back,
Plank Pose.

368
00:19:04,125 --> 00:19:05,583
Beautiful, inhale.

369
00:19:05,583 --> 00:19:07,542
Rock forward on to the toes.

370
00:19:07,542 --> 00:19:11,208
Exhale, bend the elbows and
lower all the way to your belly.

371
00:19:11,208 --> 00:19:12,792
Press into your foundation here.

372
00:19:12,792 --> 00:19:15,375
Here we go, inhale, Cobra.

373
00:19:15,375 --> 00:19:17,417
Exhale, release.

374
00:19:17,417 --> 00:19:19,792
Curl the toes under,
lift the kneecaps.

375
00:19:19,792 --> 00:19:22,041
Claw through the fingertips,
inhale in.

376
00:19:22,041 --> 00:19:23,291
Exhale, power up.

377
00:19:23,291 --> 00:19:24,750
Press up, Plank Pose.

378
00:19:24,750 --> 00:19:26,625
Quietly whisper to yourself,
"I am strong."

379
00:19:28,083 --> 00:19:31,250
And then with a dedicated
breath make your way

380
00:19:31,250 --> 00:19:33,125
to Downward Facing Dog.

381
00:19:36,625 --> 00:19:37,917
Find stillness here.

382
00:19:37,917 --> 00:19:39,291
Claw through the fingertips

383
00:19:39,291 --> 00:19:41,667
and listen to the
sound of your breath.

384
00:19:43,291 --> 00:19:44,083
Yeah, yeah.

385
00:19:44,083 --> 00:19:46,375
Bend the knees,
inhale, look forward.

386
00:19:46,375 --> 00:19:48,708
Exhale, ragdoll,
step to the top.

387
00:19:48,708 --> 00:19:50,000
Really nice.

388
00:19:50,000 --> 00:19:52,250
Inhale, halfway lift.
No rush.

389
00:19:54,083 --> 00:19:56,542
Then exhale, soften and bow.

390
00:19:56,542 --> 00:19:57,750
Ground through the feet.

391
00:19:57,750 --> 00:20:01,000
Inhale, spread the fingertips,
reach for the sky.

392
00:20:01,000 --> 00:20:02,708
Big breath, big stretch.

393
00:20:02,708 --> 00:20:04,667
Palms come
together and then exhale,

394
00:20:04,667 --> 00:20:05,792
hands to heart.

395
00:20:05,792 --> 00:20:08,875
Find stillness,
listen to your breath.

396
00:20:11,375 --> 00:20:13,125
Alright, bend the
knees and here we go,

397
00:20:13,125 --> 00:20:14,708
big inhale.

398
00:20:14,708 --> 00:20:16,083
Big stretch for the sky.

399
00:20:16,083 --> 00:20:18,333
This time we're gonna
bring the palms together,

400
00:20:18,333 --> 00:20:21,000
interlace the fingertips,
Steeple Grip.

401
00:20:21,000 --> 00:20:22,583
Bump the hips to the left.

402
00:20:22,583 --> 00:20:24,458
Slow tilt to the right.

403
00:20:24,458 --> 00:20:26,917
Spiral your heart
up towards the sky.

404
00:20:26,917 --> 00:20:29,000
Nice and
connected to your center,

405
00:20:29,000 --> 00:20:31,375
your core here.
So hug those lower ribs in.

406
00:20:31,375 --> 00:20:34,375
Then press into your heels,
bring it all the way back up and

407
00:20:34,375 --> 00:20:37,875
we'll take it to the other side.
Bump the hips to the right.

408
00:20:37,875 --> 00:20:41,792
Lean, spiral your
heart up towards the skies.

409
00:20:41,792 --> 00:20:43,000
Stay connected to your core.

410
00:20:43,000 --> 00:20:45,083
Navel draws in
and up just a hair.

411
00:20:45,083 --> 00:20:47,375
And then slowly
come all the way back up.

412
00:20:47,375 --> 00:20:50,834
Palms come together in prayer
as you look up towards the sky.

413
00:20:50,834 --> 00:20:51,834
Take a deep breath in.

414
00:20:51,834 --> 00:20:54,000
Pull the thumbs back,
lift your chest.

415
00:20:54,000 --> 00:20:58,000
And then exhale, here we go,
down through the midline.

416
00:20:58,000 --> 00:20:59,291
Stay focused on the breath.

417
00:20:59,291 --> 00:21:00,792
Inhale, halfway lift.

418
00:21:00,792 --> 00:21:03,750
Find that nice,
long beautiful neck.

419
00:21:03,750 --> 00:21:05,959
And then exhale to fold.

420
00:21:05,959 --> 00:21:07,917
Bend the knees,
plant the palms.

421
00:21:07,917 --> 00:21:11,166
Step the right toes back,
then step the left toes back.

422
00:21:11,166 --> 00:21:13,750
Now, lots of
awareness in the hands.

423
00:21:13,750 --> 00:21:15,375
Lots of awareness
from crown to tail.

424
00:21:15,375 --> 00:21:19,041
Rock front, rock back and then
the next time your rock front

425
00:21:19,041 --> 00:21:20,250
you're gonna hug the elbows in.

426
00:21:20,250 --> 00:21:22,250
Really lift the front
body up to meet the back body

427
00:21:22,250 --> 00:21:25,250
and lower all the way
to the belly for Cobra

428
00:21:25,250 --> 00:21:29,417
or lower down halfway and
lift up, Upward Facing Dog.

429
00:21:29,417 --> 00:21:31,125
Press into your
foundation either way.

430
00:21:31,125 --> 00:21:32,250
Lift your chest.

431
00:21:32,250 --> 00:21:33,250
Lift, lift, lift.

432
00:21:33,250 --> 00:21:35,333
Inhale, claw
through the fingertips.

433
00:21:35,333 --> 00:21:39,125
And then exhale, in your own
time moving with your breath,

434
00:21:39,125 --> 00:21:41,250
make your way to
Downward Facing Dog.

435
00:21:44,250 --> 00:21:46,333
Alright, once you
get to your Downward Dog

436
00:21:46,333 --> 00:21:47,875
get really
settled in the breath.

437
00:21:47,875 --> 00:21:50,542
Spread awareness
throughout the whole body.

438
00:21:50,542 --> 00:21:52,125
We're gonna bring
a little more tapas,

439
00:21:52,125 --> 00:21:53,125
a little heat on here.

440
00:21:53,125 --> 00:21:54,125
It's not gonna be long,

441
00:21:54,125 --> 00:21:56,250
so just one
little standing sequence.

442
00:21:56,250 --> 00:21:58,792
So again,
remember as you get tested

443
00:21:58,792 --> 00:21:59,917
see if you can stick with it.

444
00:21:59,917 --> 00:22:03,000
Breathe longer, fuller,
deeper breaths.

445
00:22:03,000 --> 00:22:03,792
Let's giddy up and go.

446
00:22:03,792 --> 00:22:06,250
Inhale, lift the
right leg up high.

447
00:22:06,250 --> 00:22:09,041
Exhale, shift
forward knee to nose.

448
00:22:09,041 --> 00:22:10,083
Upper body's in Plank.

449
00:22:10,083 --> 00:22:12,667
So your shoulders just
go over your wrists here.

450
00:22:12,667 --> 00:22:14,625
We draw the naval in and up,
squeeze and lift,

451
00:22:14,625 --> 00:22:15,417
squeeze and lift.

452
00:22:15,417 --> 00:22:18,125
And then inhale, kick it
back up, Three-Legged Dog.

453
00:22:18,125 --> 00:22:20,199
Nice. Exhale, 
this time cross it over.

454
00:22:20,199 --> 00:22:22,250
Right knee to left elbow,
shift forward.

455
00:22:22,250 --> 00:22:25,750
Upper body's in Plank, so make
your neck nice and long now.

456
00:22:25,750 --> 00:22:27,375
Beautiful, then
anchor through the left heel

457
00:22:27,375 --> 00:22:29,250
and inhale lift
the right leg up high.

458
00:22:29,250 --> 00:22:30,250
Last one, you got it.

459
00:22:30,250 --> 00:22:33,625
Right knee up and over
towards the right elbow.

460
00:22:33,625 --> 00:22:35,708
Look forward on this one,
lift your right heel

461
00:22:35,708 --> 00:22:37,752
up towards your right glute.
You got it.

462
00:22:37,752 --> 00:22:40,083
Great, inhale, kick it back up,
Three-Legged Dog.

463
00:22:40,083 --> 00:22:41,083
Amazing.

464
00:22:41,083 --> 00:22:44,250
Exhale, light step all
the way up into your lunge.

465
00:22:45,333 --> 00:22:47,374
Beautiful.
Inhale, open the chest.

466
00:22:47,374 --> 00:22:50,250
Keep that opening as
you pivot on the back foot.

467
00:22:51,250 --> 00:22:55,250
Then we're gonna
slowly rise up, Warrior I.

468
00:22:55,250 --> 00:22:57,917
So front knee is
bent over front ankle.

469
00:22:57,917 --> 00:23:00,208
Be really meticulous
about your alignment here today,

470
00:23:00,208 --> 00:23:01,898
lengthen tailbone down.

471
00:23:01,898 --> 00:23:04,250
And then as you're ready
reach the arms all the way up.

472
00:23:06,417 --> 00:23:08,250
So stay
connected to your center.

473
00:23:08,250 --> 00:23:12,125
You can always adjust by keeping
the hands on the waistline.

474
00:23:12,125 --> 00:23:14,250
I'd love for everyone
to check their back foot.

475
00:23:14,250 --> 00:23:16,417
We're gonna use this
throughout all the new practices

476
00:23:16,417 --> 00:23:20,250
in the month of February, and
really in all of my practices.

477
00:23:20,250 --> 00:23:22,667
So turn your back foot
in so you can really feel

478
00:23:22,667 --> 00:23:24,917
that inner thigh spiral.

479
00:23:24,917 --> 00:23:26,792
Tailbone lengthens down.

480
00:23:26,792 --> 00:23:29,625
Heart lifts up, center engaged,
core engaged

481
00:23:29,625 --> 00:23:31,291
as you reach towards the sky.

482
00:23:31,291 --> 00:23:33,375
Or hands on the waistline.

483
00:23:33,375 --> 00:23:35,458
Then everyone
walk your right foot out

484
00:23:35,458 --> 00:23:39,250
just a bit more so
you're on two wide tracks,

485
00:23:39,250 --> 00:23:43,333
rather than two narrows
ones or even one tightrope.

486
00:23:45,458 --> 00:23:48,166
And then keep breathing here
as you start to really press

487
00:23:48,166 --> 00:23:50,208
into the knife edge 
of your back foot

488
00:23:50,208 --> 00:23:52,917
to engage your left inner thigh.

489
00:23:52,917 --> 00:23:55,000
And then just like we did in
the beginning of this practice,

490
00:23:55,000 --> 00:23:56,667
pull your right hip crease back.

491
00:23:56,667 --> 00:24:00,250
So now you should feel this
connection between your two feet

492
00:24:01,250 --> 00:24:02,333
to the earth.

493
00:24:02,333 --> 00:24:03,917
And then we're just
gonna draw a little energy

494
00:24:03,917 --> 00:24:05,875
up from your center.

495
00:24:07,250 --> 00:24:09,250
Lean back, maybe
retract a little bit

496
00:24:09,250 --> 00:24:11,333
by tucking the
chin into the chest.

497
00:24:12,542 --> 00:24:14,083
Alright, take one
more deep breath in.

498
00:24:14,083 --> 00:24:15,000
Inhale.

499
00:24:15,875 --> 00:24:18,959
And then exhale with control
slowly release the arms down.

500
00:24:18,959 --> 00:24:19,834
We're gonna
come into Eagle Arms.

501
00:24:19,834 --> 00:24:21,667
Feel that flesh as you release.

502
00:24:21,667 --> 00:24:23,667
Right arm's gonna
go underneath the left.

503
00:24:23,667 --> 00:24:26,834
And if you don't come into the
double wrap here, no problem.

504
00:24:26,834 --> 00:24:29,250
It's actually kind of nice
to come into this single wrap,

505
00:24:29,250 --> 00:24:32,041
maybe hug your shoulders,
give yourself a little hug.

506
00:24:32,041 --> 00:24:33,000
Bend that front knee.

507
00:24:33,000 --> 00:24:35,500
Lift the elbows if
you're in this variation

508
00:24:35,500 --> 00:24:37,250
or the double wrap,
it's really the same thing.

509
00:24:37,250 --> 00:24:39,250
Just lift the elbows.

510
00:24:39,250 --> 00:24:42,250
Now press into the
knife edge of your back foot.

511
00:24:42,250 --> 00:24:44,000
Then slowly
press into the ball joint

512
00:24:44,000 --> 00:24:45,500
of your left big toe.

513
00:24:45,500 --> 00:24:47,583
We're gonna lift the left heel.

514
00:24:47,583 --> 00:24:49,542
So you're coming
into a high lunge here.

515
00:24:49,542 --> 00:24:53,250
Now feel free to peek
at me for this transition.

516
00:24:53,250 --> 00:24:54,250
You have two options.

517
00:24:54,250 --> 00:24:57,291
One is to bend the front knee
and slowly bring the left leg

518
00:24:57,291 --> 00:25:00,542
all the way up into that Eagle.

519
00:25:00,542 --> 00:25:03,250
If that seems too
far of a jump for today,

520
00:25:03,250 --> 00:25:05,917
you'll lift the back heel,
come halfway first,

521
00:25:05,917 --> 00:25:10,417
catch your breath and
then from there move slowly

522
00:25:10,417 --> 00:25:12,500
into your balancing posture.

523
00:25:12,500 --> 00:25:16,375
Now this is meant to throw
you off your game, so play.

524
00:25:16,375 --> 00:25:19,667
Stay focused, don't give up,
do your best.

525
00:25:19,667 --> 00:25:23,750
Lift the back heel,
slowly and with control

526
00:25:23,750 --> 00:25:26,500
wrap the top leg, 
now left leg, over the right.

527
00:25:26,500 --> 00:25:28,500
Maybe do a double bind here,
maybe not.

528
00:25:29,875 --> 00:25:32,375
And we continue to
now lift the elbows up.

529
00:25:32,375 --> 00:25:36,208
And once you come into your
version of this pose today,

530
00:25:36,208 --> 00:25:38,417
find a strong focus.

531
00:25:38,417 --> 00:25:40,542
Keep your knees
bent and drop your center

532
00:25:40,542 --> 00:25:41,708
a little lower in space

533
00:25:41,708 --> 00:25:44,417
as you squeeze the legs
together, really together.

534
00:25:44,417 --> 00:25:47,291
Notice, feel that heat
as it creeps all up and down

535
00:25:47,291 --> 00:25:48,500
your beautiful body.

536
00:25:49,708 --> 00:25:50,875
And then make sure your breath

537
00:25:50,875 --> 00:25:52,250
is strong and supportive here.

538
00:25:52,250 --> 00:25:54,250
You're not
gripping in your toes.

539
00:25:54,250 --> 00:25:55,792
Lift the elbows, lift the chest,

540
00:25:55,792 --> 00:25:56,917
drop the center a little more.

541
00:25:56,917 --> 00:25:57,959
Breathe in.

542
00:25:57,959 --> 00:26:01,250
And then exhale, unravel
the legs, unravel the arms

543
00:26:01,250 --> 00:26:03,417
and come all the way
to your Mountain Pose,

544
00:26:03,417 --> 00:26:07,041
this time with the fingertips
resting at your sides.

545
00:26:09,250 --> 00:26:11,333
Now close your eyes
and observe the breath.

546
00:26:16,291 --> 00:26:18,041
Try not to fidget here.

547
00:26:20,041 --> 00:26:23,041
Find places to lift
and then places to soften.

548
00:26:27,083 --> 00:26:27,875
Sweet!

549
00:26:27,875 --> 00:26:30,250
And then bend the knees,
inhale, reach for the sky.

550
00:26:31,166 --> 00:26:33,000
Bring the palms together,
Steeple Grip.

551
00:26:33,000 --> 00:26:36,125
Bump the hips to the left,
tilt to the right

552
00:26:36,125 --> 00:26:38,041
and then spiral your
heart up towards the sky.

553
00:26:38,041 --> 00:26:39,333
Take a deep breath in.

554
00:26:39,333 --> 00:26:41,250
Exhale, slowly
come back to center.

555
00:26:41,250 --> 00:26:42,834
Just with your breath,
take it to the other side.

556
00:26:42,834 --> 00:26:44,040
Keep breathing.

557
00:26:45,250 --> 00:26:46,417
Nice, long, beautiful neck.

558
00:26:46,417 --> 00:26:48,875
Strong connection to your core.

559
00:26:48,875 --> 00:26:50,667
When you're ready inhale.

560
00:26:50,667 --> 00:26:52,250
And then exhale, come
all the way back to center.

561
00:26:52,250 --> 00:26:54,750
Take a deep breath in,
pull the thumbs back

562
00:26:54,750 --> 00:26:58,917
and then exhale,
palms go down the midline

563
00:26:58,917 --> 00:27:00,458
all the way
down to Forward Fold.

564
00:27:01,708 --> 00:27:03,667
Great, inhale halfway

565
00:27:03,667 --> 00:27:06,834
lift your version, find length.

566
00:27:06,834 --> 00:27:09,166
And then exhale
to soften and bow.

567
00:27:09,166 --> 00:27:11,708
Plant the palms, step it back.

568
00:27:11,708 --> 00:27:13,208
Strong Plank Pose here.

569
00:27:13,208 --> 00:27:14,542
Press away from your yoga mat.

570
00:27:14,542 --> 00:27:17,417
Really reach your heels towards
the back edge of your mat.

571
00:27:19,250 --> 00:27:21,208
And then inhale to
look forward, shift forward.

572
00:27:21,208 --> 00:27:22,959
Hug the elbows
into the side body.

573
00:27:22,959 --> 00:27:25,750
Exhale, belly to Cobra
or Chaturanga to Up Dog.

574
00:27:25,750 --> 00:27:28,959
Find your heart opener 
here with your breath.

575
00:27:28,959 --> 00:27:31,333
And then use your
exhale to guide your way back

576
00:27:31,333 --> 00:27:32,875
to Downward Facing Dog.

577
00:27:33,750 --> 00:27:35,000
Inhale in.

578
00:27:35,792 --> 00:27:37,125
Exhale out.

579
00:27:44,667 --> 00:27:47,834
Alright, lean into this last
dance of structured movement,

580
00:27:47,834 --> 00:27:50,125
let the breath really
be alive inside of it.

581
00:27:50,125 --> 00:27:51,083
Here we go.

582
00:27:51,083 --> 00:27:54,041
Right heel goes down, inhale,
lift the left leg up high.

583
00:27:54,875 --> 00:27:56,542
Claw through the fingertips.

584
00:27:56,542 --> 00:28:00,083
Exhale, squeeze knee to nose,
shift forward.

585
00:28:00,083 --> 00:28:01,250
Upper body's in plank.

586
00:28:02,250 --> 00:28:04,695
Beautiful.
Inhale, Three-Legged Dog.

587
00:28:04,695 --> 00:28:07,250
Cross it over, 
left knee to right elbow.

588
00:28:07,250 --> 00:28:09,250
Shift forward and
this time look forward,

589
00:28:09,250 --> 00:28:10,250
long, beautiful neck.

590
00:28:10,250 --> 00:28:12,250
Really come onto the right toes.

591
00:28:12,250 --> 00:28:13,792
Great, then anchor
your right heel down,

592
00:28:13,792 --> 00:28:16,000
that's what sends the
left leg all the way back up.

593
00:28:16,000 --> 00:28:17,166
Last one.

594
00:28:17,166 --> 00:28:20,250
Think up and over with your
left knee as you shift forward.

595
00:28:20,250 --> 00:28:22,500
Claw through the fingertips,
look forward.

596
00:28:22,500 --> 00:28:25,667
Try to bring your left heel
up towards your left glute.

597
00:28:25,667 --> 00:28:26,458
Yes.

598
00:28:26,458 --> 00:28:28,917
And then kick it back up,
Three-Legged Dog.

599
00:28:28,917 --> 00:28:29,708
Nice.

600
00:28:29,708 --> 00:28:31,875
Slow and steady
step it all the way up

601
00:28:31,875 --> 00:28:33,792
into your nice low lunge.

602
00:28:33,792 --> 00:28:37,041
Find your breath, tug the
shoulders away from the ears.

603
00:28:37,041 --> 00:28:38,250
Way to stick with it.

604
00:28:38,250 --> 00:28:41,542
And then when you're ready
we'll pivot on the back foot

605
00:28:41,542 --> 00:28:43,166
and slowly rise up.

606
00:28:43,166 --> 00:28:48,166
Prepping for our strong
and aligned Warrior I.

607
00:28:50,041 --> 00:28:53,291
Lengthen tailbone down and
take a nice, wide stance today.

608
00:28:54,667 --> 00:28:56,250
Turn the right toes in.

609
00:28:58,250 --> 00:29:00,375
So a nice wide
stance is in the width.

610
00:29:00,375 --> 00:29:02,125
Give yourself two long tracks.

611
00:29:02,125 --> 00:29:04,083
Maybe even a
little more than usual.

612
00:29:04,083 --> 00:29:05,250
Pull the left hip crease back.

613
00:29:05,250 --> 00:29:07,125
Hands can stay on the waistline,

614
00:29:07,125 --> 00:29:08,875
or when you're ready
we'll reach all the way up

615
00:29:08,875 --> 00:29:09,934
towards the sky.

616
00:29:12,250 --> 00:29:14,792
So press into the
knife edge of that back foot

617
00:29:14,792 --> 00:29:18,041
so you can really feel
the right inner thigh engaged.

618
00:29:19,792 --> 00:29:21,250
Then pull the
left hip crease back.

619
00:29:21,250 --> 00:29:23,000
Pull the thumbs back in space.

620
00:29:23,000 --> 00:29:24,250
Lift your chest.

621
00:29:25,250 --> 00:29:26,811
And breathe.

622
00:29:26,811 --> 00:29:28,500
A little deeper and more fully.

623
00:29:33,708 --> 00:29:35,667
Then if you'd like
soften your gaze here.

624
00:29:35,667 --> 00:29:37,250
Close your eyes on this one.

625
00:29:38,208 --> 00:29:41,250
Breathing deep, Warrior I,
Virabhadrasana I.

626
00:29:51,250 --> 00:29:52,992
Great. Inhale, 
take one more breath.

627
00:29:52,992 --> 00:29:54,041
Reach up.

628
00:29:55,166 --> 00:29:57,583
And then exhale,
release the arms with control.

629
00:29:57,583 --> 00:29:59,625
Again, feel that flesh.

630
00:29:59,625 --> 00:30:00,458
Stay present.

631
00:30:00,458 --> 00:30:02,959
And then this time the left
arm's gonna come underneath

632
00:30:02,959 --> 00:30:06,542
the right as you
find your Garudasana arms.

633
00:30:06,542 --> 00:30:08,625
And again, you don't have
to do the double bind here,

634
00:30:08,625 --> 00:30:11,708
you can just cross at the
elbows and lift the chest.

635
00:30:11,708 --> 00:30:13,840
Lift the elbows.

636
00:30:17,100 --> 00:30:19,208
And when you're ready
connect to your center

637
00:30:19,208 --> 00:30:21,667
by drawing the navel in and up.

638
00:30:21,667 --> 00:30:24,250
We're gonna slowly
pivot on the back foot.

639
00:30:24,250 --> 00:30:27,708
Front knee stays bent,
lift your right heel up.

640
00:30:27,708 --> 00:30:29,083
Great, feel that deep stretch.

641
00:30:29,083 --> 00:30:30,250
Inhale.

642
00:30:30,250 --> 00:30:31,542
Connect to your center.

643
00:30:31,542 --> 00:30:33,959
And then exhale, 
test it out on the other side.

644
00:30:33,959 --> 00:30:38,291
We'll bend the front knee, 
and slowly bring that right leg

645
00:30:38,291 --> 00:30:41,834
to cross over the left,
Garudasana, Eagle Pose.

646
00:30:42,708 --> 00:30:45,860
So testing, testing you.

647
00:30:46,875 --> 00:30:51,000
Life is a series of tests as
one might argue or believe.

648
00:30:51,959 --> 00:30:54,208
So how do we handle
the tests or the battles?

649
00:30:54,208 --> 00:30:55,834
Can we do it with grace?

650
00:30:59,250 --> 00:31:00,667
With control.

651
00:31:01,708 --> 00:31:04,250
Versus being out of control.

652
00:31:04,250 --> 00:31:06,375
Control of our breath.

653
00:31:06,375 --> 00:31:08,417
Find a strong focus here.

654
00:31:08,417 --> 00:31:11,583
Lift the elbows up high bend
the knees a little deeper.

655
00:31:11,583 --> 00:31:12,375
You got it.

656
00:31:12,375 --> 00:31:15,583
Feel the warmth, the heat, 
that tapas, that burn.

657
00:31:16,625 --> 00:31:18,814
And take one more 
breath here. You got it.

658
00:31:19,625 --> 00:31:21,208
And then exhale, release.

659
00:31:21,208 --> 00:31:22,875
Unravel with control.

660
00:31:22,875 --> 00:31:26,000
Legs, arms, Mountain Pose.

661
00:31:26,000 --> 00:31:27,083
Find stillness here.

662
00:31:27,083 --> 00:31:28,250
Close your eyes if you like.

663
00:31:28,250 --> 00:31:29,625
If just fixed my shirt, so.

664
00:31:30,875 --> 00:31:32,250
Perfect, I need this practice.

665
00:31:32,250 --> 00:31:33,250
Try not to fidget.

666
00:31:34,708 --> 00:31:36,875
Lift up through the chest,

667
00:31:36,875 --> 00:31:39,250
ground down through
your feet to your heels.

668
00:31:42,125 --> 00:31:44,417
Notice where you might be
holding or clenching anything

669
00:31:44,417 --> 00:31:49,417
in the ankles, tops of the feet,
forehead, shoulders.

670
00:31:52,583 --> 00:31:54,548
Just take a moment to soften.

671
00:32:02,834 --> 00:32:04,284
Great.
Bend the knees, last time.

672
00:32:04,284 --> 00:32:06,208
Inhale, reach for the sky.

673
00:32:06,208 --> 00:32:08,250
Palms come together right away.

674
00:32:08,250 --> 00:32:11,000
And then exhale all the
way down through the midline.

675
00:32:12,041 --> 00:32:13,620
Great. Inhale, halfway lift.

676
00:32:14,834 --> 00:32:17,291
Exhale, soften and fold.

677
00:32:17,291 --> 00:32:19,166
Bend the knees, plant the palms.

678
00:32:19,166 --> 00:32:21,216
Step it back.
Plank Pose.

679
00:32:21,216 --> 00:32:23,667
Belly to Cobra or
Chaturanga to Up Dog.

680
00:32:23,667 --> 00:32:25,208
Move with your breath.

681
00:32:25,208 --> 00:32:27,250
Inhaling to open the chest.

682
00:32:28,291 --> 00:32:31,041
And then exhaling
we're gonna lower the knees

683
00:32:31,041 --> 00:32:33,667
and send it back, Child's Pose.

684
00:32:34,834 --> 00:32:37,959
Bring the knees together and
then walk the finger tips

685
00:32:37,959 --> 00:32:40,000
way back towards the toes.

686
00:32:40,000 --> 00:32:43,250
Allow your forehead
and heart to rest down.

687
00:32:43,250 --> 00:32:46,542
Shoulders round
and we start to let go.

688
00:32:48,500 --> 00:32:50,959
Right away take
a deep breath in.

689
00:32:50,959 --> 00:32:52,667
Inhale, lots of love in.

690
00:32:53,834 --> 00:32:57,613
And close your eyes as
you exhale lots of love out.

691
00:33:03,500 --> 00:33:06,041
Taking time to be
with yourself on your mat

692
00:33:06,041 --> 00:33:08,667
no matter what the topic is.

693
00:33:08,667 --> 00:33:13,959
No matter what's going on
in you brain, your mind,

694
00:33:13,959 --> 00:33:15,959
your heart or your body.

695
00:33:19,291 --> 00:33:22,125
Together, we're
committing to regular practice,

696
00:33:24,625 --> 00:33:29,583
and that is where the routine

697
00:33:29,583 --> 00:33:33,625
or the self discipline
really benefits us.

698
00:33:33,625 --> 00:33:38,000
So it's not about
limiting or conforming.

699
00:33:38,000 --> 00:33:40,792
It really is about showing up
for your daily practice

700
00:33:40,792 --> 00:33:42,126
for your sadhana.

701
00:33:47,917 --> 00:33:50,375
Press into the tops of the feet.

702
00:33:50,375 --> 00:33:53,375
Slowly tuck your chin 
and begin to rise up.

703
00:33:56,250 --> 00:33:58,875
We'll bring the
hands together in Namaste.

704
00:33:58,875 --> 00:33:59,708
(clears throat)

705
00:33:59,708 --> 00:34:02,458
Take a deep breath in,
sit up nice and tall,

706
00:34:02,458 --> 00:34:04,375
and then exhale,
come all the way back

707
00:34:04,375 --> 00:34:05,667
to Tabletop Position.

708
00:34:05,667 --> 00:34:10,208
We're gonna head into
a One-Legged King Pigeon.

709
00:34:10,208 --> 00:34:12,917
So to do that,
we'll curl the toes under,

710
00:34:12,917 --> 00:34:15,750
just to stretch the foot 
and the top of the foot,

711
00:34:15,750 --> 00:34:17,250
a little counter stretch,

712
00:34:17,250 --> 00:34:19,333
and then slide
your right toes out.

713
00:34:19,333 --> 00:34:21,417
You can create a little sawing
effect here if it feels good,

714
00:34:21,417 --> 00:34:23,958
and then when you're ready,
just slowly reel it in,

715
00:34:23,958 --> 00:34:25,250
all the way up and in.

716
00:34:26,833 --> 00:34:30,250
Pay a lot of attention 
to your back leg here,

717
00:34:30,250 --> 00:34:32,708
and then we'll slowly 
maybe walk that shin

718
00:34:32,708 --> 00:34:34,250
closer to the
front edge of the mat,

719
00:34:34,250 --> 00:34:35,708
but just be really mindful.

720
00:34:37,083 --> 00:34:38,417
Thank you buddy, thank you.

721
00:34:40,083 --> 00:34:41,917
(laughs)

722
00:34:41,917 --> 00:34:44,667
Then when you feel like
you've set your foundation,

723
00:34:44,667 --> 00:34:46,792
you're gonna lift up
through the chest, inhale,

724
00:34:46,792 --> 00:34:49,500
and then exhale, actually
look past your right shoulder.

725
00:34:49,500 --> 00:34:52,166
Press into the top of
your left foot firmly,

726
00:34:52,166 --> 00:34:54,250
and then slowly
we'll bring it back.

727
00:34:54,250 --> 00:34:57,333
From here, inhale, palms come
together just for a breath

728
00:34:57,333 --> 00:35:00,417
and then exhale,
release all the way down.

729
00:35:00,417 --> 00:35:02,458
Forehead comes to the earth,
toward the earth,

730
00:35:02,458 --> 00:35:04,333
not to the earth, sorry,
toward the earth.

731
00:35:04,333 --> 00:35:07,834
Maybe forearms, maybe
keep it nice and lifted.

732
00:35:07,834 --> 00:35:11,667
We're just gonna allow
your head to slowly drop down,

733
00:35:12,750 --> 00:35:15,750
and we take a moment to
bow here, closing the eyes.

734
00:35:17,458 --> 00:35:21,583
Stay active in your breath as
well as active in your toes.

735
00:35:22,917 --> 00:35:25,583
Then try to soften through
the shoulders and the neck.

736
00:35:26,834 --> 00:35:28,500
We're just gonna listen
to the sound of the breath

737
00:35:28,500 --> 00:35:33,458
here for a moment before we
switch sides and then move on,

738
00:35:33,458 --> 00:35:35,291
so use this time wisely.

739
00:35:37,375 --> 00:35:42,375
Just listen,
allow for it to unfold.

740
00:35:52,333 --> 00:35:55,083
(deep breathing)

741
00:35:57,959 --> 00:35:59,417
When you want to
come out of the pose,

742
00:35:59,417 --> 00:36:01,375
or when you want
to fidget or move,

743
00:36:01,375 --> 00:36:03,750
ask yourself do
I really need this

744
00:36:03,750 --> 00:36:05,917
or am I just uncomfortable.

745
00:36:06,917 --> 00:36:08,917
I'm not in the room with you
so it's hard for me to tell.

746
00:36:08,917 --> 00:36:10,583
I want to make sure
everyone is being really safe,

747
00:36:10,583 --> 00:36:12,708
but for the sake of
our exploration today,

748
00:36:12,708 --> 00:36:14,959
which is a quite deep
exploration by the way,

749
00:36:16,417 --> 00:36:19,041
just notice, do I
really need to do this

750
00:36:19,041 --> 00:36:20,917
or am I just uncomfortable?

751
00:36:26,125 --> 00:36:28,083
It's a delicate topic for sure,

752
00:36:28,083 --> 00:36:30,959
so I won't tell you what to do,

753
00:36:30,959 --> 00:36:33,417
but rather just to
really listen and to question.

754
00:36:45,458 --> 00:36:47,750
Great, root down
through your back foot,

755
00:36:47,750 --> 00:36:49,583
slowly press up onto the palms.

756
00:36:49,583 --> 00:36:51,083
Take your time as you unravel.

757
00:36:51,083 --> 00:36:53,333
Feel the flush of
energy as you lift your chest

758
00:36:53,333 --> 00:36:55,500
and your heart up,
and we'll come

759
00:36:55,500 --> 00:36:58,208
back to Tabletop
Position nice and slow.

760
00:36:58,208 --> 00:37:00,750
If you want here,
you can take a moment

761
00:37:00,750 --> 00:37:03,417
to take a fire
hydrant with your right leg

762
00:37:03,417 --> 00:37:05,417
or to draw circles
with the right knee.

763
00:37:11,041 --> 00:37:12,458
As you're ready,
we'll go ahead and move on

764
00:37:12,458 --> 00:37:13,875
to the other
side in your own time.

765
00:37:13,875 --> 00:37:15,834
So you'll curl the toes under,
take some time

766
00:37:15,834 --> 00:37:17,834
to stretch that left leg out,
and then when you're ready,

767
00:37:17,834 --> 00:37:20,458
reel it all the way up and in,
and find your

768
00:37:20,458 --> 00:37:23,458
One-Legged King Pigeon 
on the other side.

769
00:37:25,917 --> 00:37:30,917
Strong awareness in the
back foot, alive in the toes.

770
00:37:33,083 --> 00:37:34,542
Check in with how
this side is different,

771
00:37:34,542 --> 00:37:37,166
and then do go ahead and
look past your left shoulder,

772
00:37:37,166 --> 00:37:40,333
to pull that left hip
crease back one last time.

773
00:37:40,333 --> 00:37:41,583
Before you come to center,

774
00:37:41,583 --> 00:37:44,458
align head, heart, and
pelvis just internally.

775
00:37:44,458 --> 00:37:47,708
Bring the palms together,
Namaste, and then here we go.

776
00:37:48,708 --> 00:37:50,708
(sighs)

777
00:37:52,083 --> 00:37:53,417
Check in on the other side.

778
00:37:55,458 --> 00:37:58,250
(deep breathing)

779
00:38:01,834 --> 00:38:04,458
Keep returning to
the sound of your breath.

780
00:38:04,458 --> 00:38:05,875
Our practice is almost done,

781
00:38:05,875 --> 00:38:07,667
so whatever
you're thinking of now,

782
00:38:07,667 --> 00:38:11,625
it can probably wait
a couple more minutes.

783
00:38:12,500 --> 00:38:15,166
Give yourself this
time to see what you find

784
00:38:16,250 --> 00:38:20,125
when you stay here, stay awhile,

785
00:38:20,125 --> 00:38:22,083
and listen to the
sound of your breath.

786
00:38:24,500 --> 00:38:27,250
(deep breathing)

787
00:38:48,000 --> 00:38:49,625
Soften through the jaw.

788
00:39:01,792 --> 00:39:05,375
As you're ready, slowly
press into the back foot.

789
00:39:05,375 --> 00:39:07,750
Begin to rise back up,
press into your palms,

790
00:39:07,750 --> 00:39:09,417
feel that flush
of energy as you lift

791
00:39:09,417 --> 00:39:11,542
your chest and your heart.

792
00:39:11,542 --> 00:39:13,250
Then we'll press into the palms,

793
00:39:13,250 --> 00:39:15,041
come back to that
Tabletop Position.

794
00:39:15,041 --> 00:39:18,900
Same thing, you can
take a fire hydrant here

795
00:39:18,900 --> 00:39:21,917
or circles, find extension.

796
00:39:23,000 --> 00:39:24,635
Balance it out.

797
00:39:30,250 --> 00:39:32,250
Then when you're ready, 
we're gonna curl the toes under,

798
00:39:32,250 --> 00:39:33,917
walk the knees
as wide as the mat

799
00:39:33,917 --> 00:39:36,250
and actually bring
the hands all the way up

800
00:39:36,250 --> 00:39:38,750
coming into a
little Froggy Posture here.

801
00:39:40,625 --> 00:39:43,083
Now stay awhile here,
just noticing,

802
00:39:43,083 --> 00:39:45,667
maybe you can bring the
hands up towards the heart.

803
00:39:45,667 --> 00:39:47,250
Maybe they need to stay down.

804
00:39:47,250 --> 00:39:48,959
Just wherever you are,
stay a while.

805
00:39:48,959 --> 00:39:50,792
Don't think about
what's coming next.

806
00:39:52,625 --> 00:39:56,500
♪ Stay awhile let me hold you ♪

807
00:39:56,500 --> 00:39:58,792
♪ Stay awhile ♪

808
00:39:58,792 --> 00:40:00,917
(humming)

809
00:40:08,083 --> 00:40:10,708
If you know that song,
let me know in the comments

810
00:40:10,708 --> 00:40:13,417
down below because that
would be awesome if you did.

811
00:40:15,250 --> 00:40:16,959
Stay here.

812
00:40:16,959 --> 00:40:19,583
Oh, the feet are talking,
the dogs are talking.

813
00:40:23,417 --> 00:40:25,583
So right, we often
in the vinyasa classes,

814
00:40:25,583 --> 00:40:27,667
even as teachers, we want
to keep the students engaged

815
00:40:27,667 --> 00:40:29,250
so we're like, here we
go into the next thing,

816
00:40:29,250 --> 00:40:30,917
into the next thing, 
let me capture your attention,

817
00:40:30,917 --> 00:40:32,166
the next thing.

818
00:40:32,166 --> 00:40:34,583
So the idea is,
we kick off our month

819
00:40:34,583 --> 00:40:36,000
with this new practice.

820
00:40:36,000 --> 00:40:37,625
Oh my gosh, all the
practices after this

821
00:40:37,625 --> 00:40:39,375
are gonna be so easy breezy.

822
00:40:41,417 --> 00:40:44,000
Just stay here, one more breath.

823
00:40:46,917 --> 00:40:49,083
Great, then maybe we
bring the palms together,

824
00:40:49,083 --> 00:40:52,625
if they aren't already, for
one moment just to see, whoa.

825
00:40:52,625 --> 00:40:55,083
Then from here,
we're gonna slowly

826
00:40:55,083 --> 00:40:57,667
bring the palms
down to the earth.

827
00:40:57,667 --> 00:40:59,834
We're gonna turn
just a little bit,

828
00:40:59,834 --> 00:41:02,959
the pinky out just a
hair on the left side,

829
00:41:02,959 --> 00:41:05,583
and the pinky out on
the right side, just a hair.

830
00:41:05,583 --> 00:41:09,083
Then you're gonna drag
the hands all the way back,

831
00:41:09,083 --> 00:41:12,125
and then slowly, we're
gonna keep the knees wide,

832
00:41:12,125 --> 00:41:14,917
lift the hips up,
send the gaze forward,

833
00:41:14,917 --> 00:41:17,417
pull the shoulders
away from the ears.

834
00:41:17,417 --> 00:41:18,917
You're just gonna pause here,

835
00:41:18,917 --> 00:41:21,375
and I'm drawing everything
up in my center, my core.

836
00:41:21,375 --> 00:41:24,291
Naval draws in and up,
pelvic floor lifted.

837
00:41:24,291 --> 00:41:27,583
Then maybe from here, 
I keep my foundation strong,

838
00:41:27,583 --> 00:41:30,875
knees are squeezing, lifting
up towards my armpit chest.

839
00:41:30,875 --> 00:41:32,250
Maybe from here,
I'm gonna create

840
00:41:32,250 --> 00:41:35,375
a rainbow effect in my spine,
but gaze forward.

841
00:41:35,375 --> 00:41:38,041
Maybe I begin to
rock a little forward.

842
00:41:38,041 --> 00:41:40,583
Keep your toes on the
ground and then rock back.

843
00:41:40,583 --> 00:41:43,250
Then rock forward and rock back,

844
00:41:43,250 --> 00:41:46,500
and then maybe one day with
regular showing up on the mat,

845
00:41:46,500 --> 00:41:50,761
you might lift one
toe and bring it down.

846
00:41:50,761 --> 00:41:54,834
I meant one day when we keep
regularly showing up on the mat,

847
00:41:56,083 --> 00:41:58,500
maybe one day we lift
both toes from the ground,

848
00:41:58,500 --> 00:42:00,750
claw through the fingertips,
and we squeeze and lift

849
00:42:00,750 --> 00:42:03,500
up into this posture we
call Bakasana, Crow Pose.

850
00:42:05,792 --> 00:42:07,166
So here's a
little chance to play.

851
00:42:07,166 --> 00:42:09,166
If it's not your thing,
your can chill in Froggy

852
00:42:09,166 --> 00:42:11,542
or you can meet us in 
a nice, comfortable seat,

853
00:42:12,458 --> 00:42:16,959
but the poses are
fun in that they help us

854
00:42:16,959 --> 00:42:20,125
by offering us shapes
and structures and tools

855
00:42:20,125 --> 00:42:21,667
to play within.

856
00:42:21,667 --> 00:42:23,792
So while it's not
about coming into this shape

857
00:42:23,792 --> 00:42:25,417
or hitting this posture,

858
00:42:26,250 --> 00:42:27,708
I want to make
sure everyone knows

859
00:42:27,708 --> 00:42:30,443
that there is
wonderful things to gain

860
00:42:30,443 --> 00:42:34,291
from the discipline that it
takes to get to that shape.

861
00:42:35,625 --> 00:42:38,667
Regularly coming to 
the mat, showing up.

862
00:42:40,250 --> 00:42:43,750
Give it one more go if you're
playing here in Bakasana.

863
00:42:45,959 --> 00:42:47,834
Breathing deep, strong focus.

864
00:42:47,834 --> 00:42:49,792
Also, these
balancing postures don't lie.

865
00:42:49,792 --> 00:42:53,250
You have to kind of
be in the moment, right.

866
00:42:55,375 --> 00:42:57,959
Then, when you feel
like you've had your fill,

867
00:42:57,959 --> 00:43:01,041
go ahead and slowly
release and come to a nice,

868
00:43:01,041 --> 00:43:06,000
comfortable seat, cross-legged,

869
00:43:07,184 --> 00:43:09,160
sitting up nice and tall.

870
00:43:12,583 --> 00:43:14,500
(deep breathing)

871
00:43:14,500 --> 00:43:17,917
Close your eyes and find
stillness here in Sukhasana.

872
00:43:23,542 --> 00:43:25,583
Maybe lean back a little,
head over heart,

873
00:43:25,583 --> 00:43:26,917
heart over pelvis.

874
00:43:32,166 --> 00:43:34,458
Then bring your right
hand to your lower belly

875
00:43:35,333 --> 00:43:37,166
and your left hand
right to your heart center,

876
00:43:37,166 --> 00:43:38,556
your heart space.

877
00:43:40,250 --> 00:43:43,250
Breathe into your hands, feel
the warmth of your hands here.

878
00:43:44,500 --> 00:43:47,250
Then spiral back to that
thing that you thought of

879
00:43:47,250 --> 00:43:48,884
at the top of our practice.

880
00:43:51,500 --> 00:43:53,708
Whatever it is you
are hoping to get out of

881
00:43:53,708 --> 00:43:56,542
your yoga practice, whatever
it is you desire in life,

882
00:43:57,708 --> 00:43:59,750
this at home yoga practice tool

883
00:43:59,750 --> 00:44:03,667
really offers you a
place to land, to show up.

884
00:44:03,667 --> 00:44:08,125
You don't have to know
what to do or how to do it,

885
00:44:08,125 --> 00:44:11,792
or even be able to fly in Crow.

886
00:44:20,834 --> 00:44:22,026
Just show up.

887
00:44:34,083 --> 00:44:37,458
When you're ready, open you're
eyes and release your hands,

888
00:44:37,458 --> 00:44:38,750
we're gonna bring them together.

889
00:44:38,750 --> 00:44:42,708
Finishing off our tapas
practice with a little tapas.

890
00:44:42,708 --> 00:44:44,625
So, tapas has a couple
of different definitions,

891
00:44:44,625 --> 00:44:46,417
and I'll do a
little blog on those,

892
00:44:46,417 --> 00:44:49,500
I think I need a
little blog on tapas,

893
00:44:49,500 --> 00:44:51,458
but we're gonna end by
creating a little energy,

894
00:44:51,458 --> 00:44:54,708
a little heat, so don't 
be shy now, you hear?

895
00:44:54,708 --> 00:44:56,250
Bring your palms together.

896
00:44:56,250 --> 00:44:57,708
Please don't watch
me do this at home.

897
00:44:57,708 --> 00:44:59,250
Let's do it together,
come on now.

898
00:44:59,250 --> 00:45:02,375
We're gonna get nice and tall
and long through the spine.

899
00:45:02,375 --> 00:45:03,917
Sit up really tall,
whatever just happened,

900
00:45:03,917 --> 00:45:05,000
it could have been
really frustrating.

901
00:45:05,000 --> 00:45:07,417
This practice is probably
gonna stir up a lot of stuff,

902
00:45:07,417 --> 00:45:10,792
so let's go ahead
and rinse it away,

903
00:45:10,792 --> 00:45:15,667
burn it all away by
creating friction here.

904
00:45:15,667 --> 00:45:16,750
We're gonna burn everything down

905
00:45:16,750 --> 00:45:20,667
so that we can
plant new seeds and grow.

906
00:45:20,667 --> 00:45:22,417
'Tis life, 'tis the cycle.

907
00:45:22,417 --> 00:45:24,708
We learn so much
from just listening.

908
00:45:24,708 --> 00:45:26,959
Keep it going here for five,
go a little faster,

909
00:45:26,959 --> 00:45:27,959
a little harder,
a little stronger,

910
00:45:27,959 --> 00:45:32,333
three, two, and one, release.

911
00:45:32,333 --> 00:45:33,208
(breathes out)
Open the palms,

912
00:45:33,208 --> 00:45:35,375
lift your chest,
start to lift up

913
00:45:35,375 --> 00:45:36,583
through the
corners of the mouth.

914
00:45:36,583 --> 00:45:38,750
Notice how you feel,
take a deep breath in,

915
00:45:40,250 --> 00:45:42,333
then exhale,
relax your shoulders out.

916
00:45:44,083 --> 00:45:45,708
Down, relax your shoulders down.

917
00:45:45,708 --> 00:45:47,458
Let's do that one 
more time, inhale in.

918
00:45:47,458 --> 00:45:49,417
I was feeling it, and exhale,

919
00:45:49,417 --> 00:45:52,417
relax your shoulders
down as you breathe out.

920
00:45:52,417 --> 00:45:54,083
Good, beautiful,
bring the palms together.

921
00:45:54,083 --> 00:45:55,375
We're gonna bring them
right up to that third eye.

922
00:45:55,375 --> 00:45:56,708
Here we go.

923
00:45:56,708 --> 00:46:00,542
The light in me
honors the light in you.

924
00:46:03,208 --> 00:46:05,959
Thank you so much for sharing
your time and your energy.

925
00:46:07,166 --> 00:46:08,500
Have an awesome day.

926
00:46:08,500 --> 00:46:10,759
Namaste.

927
00:46:10,759 --> 00:46:13,908
(upbeat music)