1 00:00:00,210 --> 00:00:01,060 - Hello, everyone. 2 00:00:01,060 --> 00:00:04,550 Welcome back to Move, your 30 Day Yoga Journey. 3 00:00:04,550 --> 00:00:06,500 It's Day 10 4 00:00:06,500 --> 00:00:09,450 and we're so excited to have you back. 5 00:00:09,450 --> 00:00:14,080 Today, we are going to uplift. 6 00:00:14,080 --> 00:00:16,380 Hop into something comfy and let's get started. 7 00:00:16,380 --> 00:00:21,062 (soft upbeat music) 8 00:00:31,920 --> 00:00:34,240 Alright, let's begin 9 00:00:34,240 --> 00:00:35,860 in a seat. 10 00:00:35,860 --> 00:00:38,250 Draw the hands together here 11 00:00:38,250 --> 00:00:40,121 at the heart right away. 12 00:00:41,420 --> 00:00:44,120 Close your eyes, relax your shoulders 13 00:00:44,120 --> 00:00:45,743 and let's dive right in. 14 00:00:46,580 --> 00:00:49,697 Take a deep breath in through the nose. 15 00:00:51,780 --> 00:00:54,593 And exhale out through the nose or mouth, your choice. 16 00:00:56,560 --> 00:00:57,710 Tuck the chin slightly 17 00:00:57,710 --> 00:00:59,350 lengthen through the back of the neck. 18 00:00:59,350 --> 00:01:00,558 Breathe in. 19 00:01:02,810 --> 00:01:06,783 And exhale, release. 20 00:01:07,680 --> 00:01:10,950 Now, bow the head a little deeper, head to heart. 21 00:01:10,950 --> 00:01:13,300 Mind intelligence to the body intelligence. 22 00:01:13,300 --> 00:01:15,588 Deep breath in, deepest breath. 23 00:01:16,710 --> 00:01:19,427 Oh, have some allergies too, and exhale. 24 00:01:20,960 --> 00:01:22,535 Slowly release. 25 00:01:23,530 --> 00:01:25,810 Beautiful. Lift the head. Open your eyes. 26 00:01:25,810 --> 00:01:28,020 Come forward to all fours. You made it. 27 00:01:28,020 --> 00:01:29,500 Hardest part is over. 28 00:01:29,500 --> 00:01:31,290 I'm so glad you're here. 29 00:01:31,290 --> 00:01:33,670 Let's get to it. 30 00:01:33,670 --> 00:01:35,540 Spread the fingertips wide, 31 00:01:35,540 --> 00:01:37,710 mindfully place the palms on the earth. 32 00:01:37,710 --> 00:01:41,270 So lots of attention to detail here today 33 00:01:41,270 --> 00:01:43,457 and really moving forward. 34 00:01:45,240 --> 00:01:48,030 Knees underneath the hips. Press into the tops of the feet. 35 00:01:48,030 --> 00:01:50,580 So, we're gonna move slow in this spinal flexion today. 36 00:01:50,580 --> 00:01:53,290 So, drop the belly. As you inhale, look forward. 37 00:01:53,290 --> 00:01:55,610 Pause here. Keep breathing in this shape 38 00:01:55,610 --> 00:02:00,190 as you just work to experience something new, 39 00:02:00,190 --> 00:02:01,270 whatever that means to you. 40 00:02:01,270 --> 00:02:04,180 Maybe it's really rooting through index finger and thumb. 41 00:02:04,180 --> 00:02:07,390 Maybe it's spreading the sits bones wide. 42 00:02:07,390 --> 00:02:08,550 Maybe you find 43 00:02:08,550 --> 00:02:11,803 that you can engage the muscles of the back body here. 44 00:02:13,930 --> 00:02:16,464 Maybe it's relaxing the forehead. 45 00:02:17,980 --> 00:02:20,425 Broadening through the collarbone. 46 00:02:23,621 --> 00:02:24,987 Collarbones. 47 00:02:29,460 --> 00:02:31,310 And then, take one more deep breath in. 48 00:02:31,310 --> 00:02:35,283 Feel that inhale stretch the skin of the belly. 49 00:02:36,420 --> 00:02:37,670 Nice. And then, exhale. 50 00:02:37,670 --> 00:02:40,030 Round through the spine. 51 00:02:40,030 --> 00:02:41,360 Take it in the opposite direction. 52 00:02:41,360 --> 00:02:45,003 And same thing, we're gonna pause here and explore. 53 00:02:45,850 --> 00:02:48,320 Bring that curiosity from yesterday. 54 00:02:48,320 --> 00:02:51,090 Maybe engaging the muscles of the front body 55 00:02:51,090 --> 00:02:52,303 a little more here. 56 00:02:53,360 --> 00:02:56,960 Maybe you use your eyeballs to notice your toes have come in 57 00:02:56,960 --> 00:03:00,260 or splayed out. See if you can be specific. 58 00:03:00,260 --> 00:03:05,260 Find some specificity here today and moving forward 59 00:03:05,260 --> 00:03:07,110 in how we place the body, 60 00:03:07,110 --> 00:03:11,623 how we set ourselves up to move throughout the practice, 61 00:03:13,230 --> 00:03:15,391 and throughout our life. Okay. 62 00:03:16,650 --> 00:03:18,610 Now, let's flow the breath nice and slow. 63 00:03:18,610 --> 00:03:19,810 Inhale, drop the belly. 64 00:03:19,810 --> 00:03:21,683 Open the chest, look forward. 65 00:03:22,830 --> 00:03:24,660 Exhale, round through the spine. 66 00:03:24,660 --> 00:03:27,323 Chin to chest, engage the muscles in the front body. 67 00:03:28,480 --> 00:03:30,737 Inhale, drop the belly. 68 00:03:32,550 --> 00:03:34,736 Exhale, round the spine. 69 00:03:36,550 --> 00:03:38,979 One more with the sound of your breath. 70 00:03:46,653 --> 00:03:49,730 And then, inhale to a nice Tabletop Position. 71 00:03:49,730 --> 00:03:51,810 Walk the hands forward, curl the toes under, 72 00:03:51,810 --> 00:03:54,073 send the hips up high and back. 73 00:03:55,050 --> 00:03:56,290 Down Dog. 74 00:04:01,040 --> 00:04:02,770 Tune into the sound of your breath here 75 00:04:02,770 --> 00:04:04,430 as you pedal it out. 76 00:04:04,430 --> 00:04:06,476 Just notice how you feel today. 77 00:04:08,210 --> 00:04:11,030 If you're feeling a little tired, heavy, discouraged, 78 00:04:11,030 --> 00:04:11,863 it's all good. 79 00:04:11,863 --> 00:04:13,380 I promise you. Trust me. 80 00:04:13,380 --> 00:04:15,223 You are not alone in that feeling. 81 00:04:16,110 --> 00:04:19,800 So let's see if we can remove it today with our practice. 82 00:04:19,800 --> 00:04:21,673 Inhale, lift the right leg up high. 83 00:04:22,870 --> 00:04:24,980 Exhale, bring it all the way forward. 84 00:04:24,980 --> 00:04:26,683 Lower the left knee to the earth. 85 00:04:27,620 --> 00:04:29,730 Good. Take a couple breaths here. 86 00:04:29,730 --> 00:04:31,365 Fingertips on the mat. 87 00:04:32,170 --> 00:04:33,953 Front knee, over front ankle. 88 00:04:34,980 --> 00:04:37,190 Just getting a little more specific, 89 00:04:37,190 --> 00:04:38,500 whatever that means to you. 90 00:04:38,500 --> 00:04:43,621 Just fine tuning our awareness, our attention. 91 00:04:46,110 --> 00:04:47,110 Beautiful. Then, check it out. 92 00:04:47,110 --> 00:04:49,990 You're gonna take the left foot over to the right here. 93 00:04:49,990 --> 00:04:51,820 So, the right side of the mat. 94 00:04:51,820 --> 00:04:53,350 Left toes over towards the right side of the mat. 95 00:04:53,350 --> 00:04:54,600 Keep the front knee bent, 96 00:04:55,520 --> 00:04:57,260 and we're gonna, from our core, 97 00:04:57,260 --> 00:05:00,453 just pop up right elbow to the top of the right thigh. 98 00:05:02,610 --> 00:05:03,870 Good. Then, inhale. 99 00:05:03,870 --> 00:05:06,350 Send the left fingertips forward, 100 00:05:06,350 --> 00:05:08,590 up, around, and back. 101 00:05:08,590 --> 00:05:11,420 Again, inhale, reach forward, 102 00:05:11,420 --> 00:05:13,750 up, around, and back. 103 00:05:13,750 --> 00:05:16,070 And one more time. Inhale, forward, 104 00:05:16,070 --> 00:05:17,710 up, around, and back. 105 00:05:17,710 --> 00:05:18,700 The next time you're back, 106 00:05:18,700 --> 00:05:20,760 you're gonna reach the left fingertips back, 107 00:05:20,760 --> 00:05:22,000 send the right fingertips forward. 108 00:05:22,000 --> 00:05:25,783 So, you're in a bit of a Half Warrior here. Half Warrior. 109 00:05:27,410 --> 00:05:28,551 Beautiful, inhale in. 110 00:05:28,551 --> 00:05:29,637 (Adriene clears throat) Excuse me. 111 00:05:29,637 --> 00:05:32,480 Exhale, left fingertips come to the ground. 112 00:05:32,480 --> 00:05:34,160 Right fingertips to the sky. 113 00:05:34,160 --> 00:05:36,640 And then, we're gonna just inch the right toes forward. 114 00:05:36,640 --> 00:05:38,003 Straighten the right leg. 115 00:05:39,200 --> 00:05:41,566 Beautiful. Now, turn the right toes in. 116 00:05:42,450 --> 00:05:45,695 Press into the outer edge of your right foot. 117 00:05:47,570 --> 00:05:50,180 Good. Inhale, wiggle the right fingertips. 118 00:05:50,180 --> 00:05:52,640 Exhale, right fingertips go all the way up 119 00:05:52,640 --> 00:05:54,000 towards the back edge of your mat. 120 00:05:54,000 --> 00:05:55,810 And then, we're gonna bend the right knee. 121 00:05:55,810 --> 00:05:59,318 Right fingertips come through the left side here. 122 00:05:59,318 --> 00:06:01,160 And we're just gonna slowly shift our weight 123 00:06:01,160 --> 00:06:05,060 all the way back to that nice low lunge. 124 00:06:05,060 --> 00:06:06,510 Good. Inhale in. 125 00:06:06,510 --> 00:06:08,703 Exhale, lift the left knee. 126 00:06:10,100 --> 00:06:12,010 Then, plant the palms and step it back. 127 00:06:12,010 --> 00:06:13,090 Downward Facing Dog. 128 00:06:13,090 --> 00:06:14,622 Take a deep breath in. 129 00:06:15,830 --> 00:06:17,310 Empty it out. 130 00:06:17,310 --> 00:06:20,010 Nice. Inhale, lift the left leg up high. 131 00:06:20,010 --> 00:06:22,960 Exhale, step it all the way forward, nice and slow. 132 00:06:22,960 --> 00:06:25,240 Gently lower the right knee to the earth. 133 00:06:25,240 --> 00:06:26,073 Breathe here. 134 00:06:26,073 --> 00:06:27,710 You might walk your right knee back a little bit 135 00:06:27,710 --> 00:06:29,203 for a deeper stretch. 136 00:06:31,130 --> 00:06:32,693 Front knee over front ankle. 137 00:06:33,660 --> 00:06:35,850 Just getting into our bodies here right away. 138 00:06:35,850 --> 00:06:38,693 Breathing deep, sending that belly, excuse me, 139 00:06:38,693 --> 00:06:40,864 sending that breath down to the belly. 140 00:06:45,610 --> 00:06:48,120 Nice. Then nice and easy, take the right toes 141 00:06:48,120 --> 00:06:50,670 over towards the left side of the mat. 142 00:06:50,670 --> 00:06:52,220 Front knee over front ankle. 143 00:06:52,220 --> 00:06:54,780 Make any adjustments you might need. 144 00:06:54,780 --> 00:06:56,690 Then, from your center. 145 00:06:56,690 --> 00:06:57,950 That's where the movement comes from. 146 00:06:57,950 --> 00:06:59,460 So, we're not pushing ourselves around 147 00:06:59,460 --> 00:07:02,660 but we're kind of moving from the middle to begin with, 148 00:07:02,660 --> 00:07:03,690 we'll lift up. 149 00:07:03,690 --> 00:07:05,900 Left elbow to the top of the left thigh. 150 00:07:07,710 --> 00:07:11,370 And then here we go, reaching right fingertips forward. 151 00:07:11,370 --> 00:07:13,510 Big stretch. So, big gesture here. 152 00:07:13,510 --> 00:07:14,630 Big breath. 153 00:07:14,630 --> 00:07:16,193 Around and back. 154 00:07:17,300 --> 00:07:19,570 Inhale, reach it forward, 155 00:07:19,570 --> 00:07:22,780 up, around, and back. 156 00:07:22,780 --> 00:07:24,410 Feel the connection here 157 00:07:24,410 --> 00:07:27,560 as you move from the right fingertips to the right hip, 158 00:07:27,560 --> 00:07:28,593 to the right knee. 159 00:07:29,470 --> 00:07:30,820 Beautiful. And one more time. 160 00:07:30,820 --> 00:07:31,950 Reaching all the way up. 161 00:07:31,950 --> 00:07:33,010 And the next time you're back, 162 00:07:33,010 --> 00:07:35,690 go ahead and lift up a little Half Warrior II here. 163 00:07:35,690 --> 00:07:36,802 Breathe. 164 00:07:38,410 --> 00:07:41,090 And you can really kind of maybe get a sense 165 00:07:41,090 --> 00:07:43,950 of what's happening in the spine, in the midline. 166 00:07:43,950 --> 00:07:47,083 See if you can stack head over heart, heart of her pelvis. 167 00:07:48,960 --> 00:07:51,240 Pull the pinkies back. 168 00:07:51,240 --> 00:07:52,560 Good. Then, inhale in. 169 00:07:52,560 --> 00:07:53,550 Exhale. 170 00:07:53,550 --> 00:07:54,630 Hold on to your core 171 00:07:54,630 --> 00:07:56,900 as you send the right fingertips down to the earth 172 00:07:56,900 --> 00:07:58,290 or to a block. 173 00:07:58,290 --> 00:08:00,440 Left fingertips up towards the sky. 174 00:08:00,440 --> 00:08:02,860 We straighten through the left leg. 175 00:08:02,860 --> 00:08:05,260 And then finally, turn the left toes in. 176 00:08:05,260 --> 00:08:08,430 Press into the outer edge of that left foot. 177 00:08:08,430 --> 00:08:10,163 So, you feel the inseam, 178 00:08:11,050 --> 00:08:14,290 your left inner thigh, really engage. 179 00:08:14,290 --> 00:08:16,530 Neck is nice and long. 180 00:08:16,530 --> 00:08:18,331 Breathing deep here. 181 00:08:21,390 --> 00:08:23,056 Good. Then, look up at your left fingertips. 182 00:08:23,056 --> 00:08:24,420 Wiggle your left fingertips. 183 00:08:24,420 --> 00:08:26,990 Inhale, send the left arm all the way up and overhead. 184 00:08:26,990 --> 00:08:30,950 Big stretch from the left heel to the left fingertips. 185 00:08:30,950 --> 00:08:33,060 Good. And then, navel draws in. 186 00:08:33,060 --> 00:08:34,520 We bend through the front leg. 187 00:08:34,520 --> 00:08:35,840 We bring the left fingertips 188 00:08:35,840 --> 00:08:37,620 through the right side of the mat, 189 00:08:37,620 --> 00:08:41,200 and we come all the way back to our nice low lunge. 190 00:08:41,200 --> 00:08:42,372 Excuse me, Benji. 191 00:08:43,810 --> 00:08:45,286 Alright. Lift the right knee up. 192 00:08:45,286 --> 00:08:46,600 Take a deep breath in. 193 00:08:46,600 --> 00:08:48,350 Exhale. Plant the palms. 194 00:08:48,350 --> 00:08:50,482 Step it to Downward Facing Dog. 195 00:08:52,700 --> 00:08:54,255 Inhale in deeply. 196 00:08:55,520 --> 00:08:58,157 And exhale completely. 197 00:09:00,750 --> 00:09:03,280 Good. Bend your knees. Inhale to look forward. 198 00:09:03,280 --> 00:09:05,990 Exhale, make your way to the top of your mat. 199 00:09:05,990 --> 00:09:09,200 Criss-cross steps, maybe a rag doll. 200 00:09:09,200 --> 00:09:10,033 We'll meet there. 201 00:09:10,033 --> 00:09:12,770 Feet hip width apart, toes pointing forward. 202 00:09:12,770 --> 00:09:14,600 Inhale lots of love in here. 203 00:09:14,600 --> 00:09:16,400 As you exhale, bend your knees. 204 00:09:16,400 --> 00:09:19,228 Shake the head gently, yes and no. Lots of love out. 205 00:09:20,910 --> 00:09:23,050 Good, slowly roll it up. 206 00:09:23,050 --> 00:09:25,400 Grounding through all four corners of the feet. 207 00:09:26,740 --> 00:09:29,770 Really feeling this connection, 208 00:09:29,770 --> 00:09:31,850 whatever this means to you, from your feet 209 00:09:31,850 --> 00:09:34,236 to the muscles of the legs, 210 00:09:34,236 --> 00:09:36,516 all the way up through the torso. 211 00:09:39,450 --> 00:09:40,760 All the way up to the crown of the head. 212 00:09:40,760 --> 00:09:42,170 Mountain Pose, Tadasana. 213 00:09:42,170 --> 00:09:43,580 Bring the hands together. 214 00:09:43,580 --> 00:09:45,215 Take a deep breath in here. 215 00:09:46,332 --> 00:09:47,405 And as you exhale, 216 00:09:47,405 --> 00:09:50,663 find that downward energy through the back body. 217 00:09:51,510 --> 00:09:53,350 So, you can make some physical adjustments 218 00:09:53,350 --> 00:09:56,683 or you can just use the visualization. 219 00:09:58,520 --> 00:10:00,453 Move that downward energy through the back. 220 00:10:00,453 --> 00:10:02,917 This lift up through the front. 221 00:10:04,220 --> 00:10:06,799 Lifting the sternum to the thumbs. 222 00:10:08,400 --> 00:10:10,450 Then try to keep this lift in the heart 223 00:10:10,450 --> 00:10:11,530 as you inhale, 224 00:10:11,530 --> 00:10:14,203 reach the fingertips all the way up towards the sky. 225 00:10:15,500 --> 00:10:17,630 Then, right hand is gonna grab the left wrist. 226 00:10:17,630 --> 00:10:19,810 As you exhale slowly, 227 00:10:19,810 --> 00:10:22,390 tilt to the right, send the hips to the left. 228 00:10:22,390 --> 00:10:26,423 Big stretch here. Pressing into booth heels evenly. 229 00:10:28,190 --> 00:10:29,930 Good. Then, inhale, come all the way back up. 230 00:10:29,930 --> 00:10:31,270 We'll switch, exhale. 231 00:10:31,270 --> 00:10:32,600 Left hand to right wrist 232 00:10:32,600 --> 00:10:34,200 and we take it to the left, 233 00:10:34,200 --> 00:10:35,990 bumping the hips to the right, 234 00:10:35,990 --> 00:10:39,283 Neck is nice and long. Pressing into both feet evenly. 235 00:10:40,580 --> 00:10:44,720 And just notice if the core is kind of not engaged here. 236 00:10:44,720 --> 00:10:46,880 Maybe we hug the ribs in 237 00:10:46,880 --> 00:10:51,160 and gently bring the pelvis underneath us. 238 00:10:51,160 --> 00:10:52,520 Okay, inhale in. 239 00:10:52,520 --> 00:10:54,100 Exhale, release. 240 00:10:54,100 --> 00:10:57,300 We're gonna release the arms all the way back down. 241 00:10:57,300 --> 00:10:59,330 And this time, interlace. 242 00:10:59,330 --> 00:11:01,090 Just notice what thumb's on top here. 243 00:11:01,090 --> 00:11:02,910 Draw the knuckles down and away. 244 00:11:02,910 --> 00:11:04,190 Opening up through the chest. 245 00:11:04,190 --> 00:11:06,160 Drawing the chin down 246 00:11:06,160 --> 00:11:08,263 maybe for a deeper stretch here. 247 00:11:10,820 --> 00:11:13,530 You can use your eyeballs to just kind of look at your feet. 248 00:11:13,530 --> 00:11:16,380 Notice if the toes are turned in or turned out. 249 00:11:16,380 --> 00:11:17,360 Maybe one in, one out. 250 00:11:17,360 --> 00:11:21,020 See if you can just be a little more specific, 251 00:11:21,020 --> 00:11:24,781 aware with your foot placement. 252 00:11:29,150 --> 00:11:30,970 Great. Then, find soft bend in the knees. 253 00:11:30,970 --> 00:11:32,850 Take a deep breath in. 254 00:11:32,850 --> 00:11:35,620 As you exhale, keep your bind in the fingers 255 00:11:35,620 --> 00:11:37,370 as you slowly melt your heart forward. 256 00:11:37,370 --> 00:11:38,680 We are coming into a Forward Fold. 257 00:11:38,680 --> 00:11:40,980 Reaching the knuckles high up towards the sky. 258 00:11:42,200 --> 00:11:43,640 Now, bend your knees a little more. 259 00:11:43,640 --> 00:11:45,630 Belly comes towards the tops of the thighs 260 00:11:45,630 --> 00:11:49,070 as we reach the knuckles up and maybe over the head. 261 00:11:49,070 --> 00:11:51,775 Don't push it. Be mindful. Breathe deep. 262 00:11:52,900 --> 00:11:55,250 We're not holding in the head or neck here. 263 00:11:55,250 --> 00:11:57,720 We're not gripping in the toes. 264 00:11:57,720 --> 00:12:00,690 Think about all four corners of your foot 265 00:12:00,690 --> 00:12:04,093 rooting down here to help stabilize you. 266 00:12:05,650 --> 00:12:07,010 Now, check it out. Keep your bind. 267 00:12:07,010 --> 00:12:09,650 You're gonna keep the right knee generously bent 268 00:12:09,650 --> 00:12:11,690 as you work to straighten the left leg 269 00:12:11,690 --> 00:12:14,533 and open up to the left side. 270 00:12:16,350 --> 00:12:17,933 Knuckles reach away. 271 00:12:19,170 --> 00:12:20,836 Nice and then, come through center. 272 00:12:20,836 --> 00:12:22,190 You got this. 273 00:12:22,190 --> 00:12:24,130 Bend the left knee generously. 274 00:12:24,130 --> 00:12:25,770 Work to straighten through the right leg 275 00:12:25,770 --> 00:12:27,230 as you send the knuckles 276 00:12:27,230 --> 00:12:29,280 towards the back left corner of your mat. 277 00:12:31,490 --> 00:12:33,870 Remember the neck is an extension of the spine here. 278 00:12:33,870 --> 00:12:35,140 Lots of awareness in the neck. 279 00:12:35,140 --> 00:12:36,700 Bring it back to center. 280 00:12:36,700 --> 00:12:37,810 Inhale in. 281 00:12:37,810 --> 00:12:39,160 Exhale with control. 282 00:12:39,160 --> 00:12:41,050 Gently release the arms. Should feel good. 283 00:12:41,050 --> 00:12:42,247 Let everything hang. 284 00:12:43,290 --> 00:12:44,573 Inhale in deeply. 285 00:12:45,680 --> 00:12:47,279 Exhale, sigh it out. 286 00:12:48,610 --> 00:12:52,080 Nice. From here, fingertips come to the mat. 287 00:12:52,080 --> 00:12:55,550 We're gonna step the left foot back, just the left foot. 288 00:12:55,550 --> 00:12:57,020 This time knee stays lifted 289 00:12:57,020 --> 00:12:58,910 unless you choose to lower it here. 290 00:12:58,910 --> 00:13:00,410 Front knee, over front ankle. 291 00:13:00,410 --> 00:13:03,460 Inhale, sweep the arms forward, around, and back. 292 00:13:03,460 --> 00:13:04,830 We will interlace here. 293 00:13:04,830 --> 00:13:06,530 Opening up through the chest. 294 00:13:06,530 --> 00:13:09,203 Find that lift up from the pelvic floor. 295 00:13:10,350 --> 00:13:13,410 Good, then we're gonna pivot on the back foot. 296 00:13:13,410 --> 00:13:14,960 Strong legs. Inhale in. 297 00:13:14,960 --> 00:13:18,470 Exhale, slowly begin to pull the right hip crease back 298 00:13:18,470 --> 00:13:20,783 and melt your heart forward. 299 00:13:22,520 --> 00:13:23,987 Good. You can stay here, 300 00:13:23,987 --> 00:13:25,790 strong and steady in that back leg. 301 00:13:25,790 --> 00:13:28,690 Maybe we continue the journey down with breath. 302 00:13:28,690 --> 00:13:30,710 Crown of the head towards the earth. 303 00:13:30,710 --> 00:13:31,570 Humble Warrior. 304 00:13:31,570 --> 00:13:34,393 Don't push it here. Just nice and easy. 305 00:13:35,820 --> 00:13:37,810 Testing the limits. Engaging the muscles. 306 00:13:37,810 --> 00:13:39,580 Inhale, we rise up. 307 00:13:39,580 --> 00:13:41,460 We're gonna release the fingertips. 308 00:13:41,460 --> 00:13:43,220 Reach them all the way up towards the sky. 309 00:13:43,220 --> 00:13:46,400 Deep breath in, and then exhale, Warrior II. 310 00:13:46,400 --> 00:13:48,380 Front knee stays bent here for one more breath. 311 00:13:48,380 --> 00:13:49,933 You got this. Building strength. 312 00:13:50,980 --> 00:13:52,080 Good. Then, inhale. 313 00:13:52,080 --> 00:13:53,863 Reverse it. Straighten the legs, 314 00:13:53,863 --> 00:13:55,630 send the right fingertips all the way back. 315 00:13:55,630 --> 00:13:57,280 Reverse Triangle. 316 00:13:57,280 --> 00:14:00,820 And then, exhale, cartwheel all the way down. 317 00:14:00,820 --> 00:14:03,440 Inhale for your twist. Big breath, big stretch. 318 00:14:03,440 --> 00:14:05,440 Right fingertips to the sky. 319 00:14:05,440 --> 00:14:07,340 Exhale. 320 00:14:07,340 --> 00:14:09,870 Right hand back down to the earth. 321 00:14:09,870 --> 00:14:11,690 Here we go. Step the right toes back. 322 00:14:11,690 --> 00:14:12,950 Take a deep breath in here. 323 00:14:12,950 --> 00:14:15,730 Doming through the upper back body, Plank Pose. 324 00:14:15,730 --> 00:14:17,830 And then, exhale. 325 00:14:17,830 --> 00:14:20,651 Downward Facing Dog. Hips up high and back. 326 00:14:22,490 --> 00:14:23,323 Beautiful. 327 00:14:23,323 --> 00:14:24,713 Two more breaths here. 328 00:14:25,900 --> 00:14:27,825 Noticing how you feel. 329 00:14:33,730 --> 00:14:34,820 When you're ready, 330 00:14:34,820 --> 00:14:37,500 stepping the left foot now, all the way up. 331 00:14:37,500 --> 00:14:39,440 Keeping that back knee lifted if you choose. 332 00:14:39,440 --> 00:14:40,650 Otherwise, lowering down. 333 00:14:40,650 --> 00:14:44,220 We can do this whole bit with the knee down. 334 00:14:44,220 --> 00:14:46,210 When you're ready, take a deep breath in. 335 00:14:46,210 --> 00:14:48,770 Swim the fingertips forward, around, and back. 336 00:14:48,770 --> 00:14:49,990 Take the opposite bind. 337 00:14:49,990 --> 00:14:52,270 So, opposite thumb on top this time. 338 00:14:52,270 --> 00:14:54,370 Make sure you can see your front big toes. 339 00:14:55,270 --> 00:14:57,100 And we start to open up through the chest. 340 00:14:57,100 --> 00:15:00,374 Lift the heart, lengthen through the crown of the head. 341 00:15:01,077 --> 00:15:02,320 Inhale in. 342 00:15:02,320 --> 00:15:03,840 Exhale, pivot on the back foot. 343 00:15:03,840 --> 00:15:04,880 It's just a small move. 344 00:15:04,880 --> 00:15:07,170 Press in to the outer edge of that back foot. 345 00:15:07,170 --> 00:15:08,360 Lengthen tailbone down. 346 00:15:08,360 --> 00:15:10,490 Pull the left hip crease back. 347 00:15:10,490 --> 00:15:12,270 And here we go, slow and steady. 348 00:15:12,270 --> 00:15:16,180 Let the root of this movement really be in that back foot. 349 00:15:16,180 --> 00:15:18,720 So, grounding through that back foot. 350 00:15:18,720 --> 00:15:20,410 You don't need to come into a crazy shape here. 351 00:15:20,410 --> 00:15:22,270 Just feel it out. 352 00:15:22,270 --> 00:15:23,830 Maybe we stop here. 353 00:15:23,830 --> 00:15:26,010 Keeping the neck nice and long. 354 00:15:26,010 --> 00:15:27,850 Spine, nice and long. 355 00:15:27,850 --> 00:15:29,620 Or maybe we explore. 356 00:15:29,620 --> 00:15:30,790 Bringing the head down. 357 00:15:30,790 --> 00:15:33,940 Letting the knuckles come all the way up and overhead. 358 00:15:33,940 --> 00:15:35,119 Breathe deep. 359 00:15:36,130 --> 00:15:38,560 Press in to the outer edge of that back foot. 360 00:15:41,550 --> 00:15:42,850 Great, strong legs. 361 00:15:42,850 --> 00:15:44,950 Engage your core to come all the way up. 362 00:15:44,950 --> 00:15:46,330 Inhale in. 363 00:15:46,330 --> 00:15:48,520 Good, exhale, release. 364 00:15:48,520 --> 00:15:50,000 Send the the fingertips out long. 365 00:15:50,000 --> 00:15:51,340 Warrior II. 366 00:15:51,340 --> 00:15:54,243 Keep the front knee bent. Pull the pinkies back. 367 00:15:56,060 --> 00:15:57,726 Good. Now, we'll straighten through the front leg, 368 00:15:57,726 --> 00:15:59,460 send the left fingertips up high and back. 369 00:15:59,460 --> 00:16:01,290 Big breath, big stretch. 370 00:16:01,290 --> 00:16:03,230 Take up space here. 371 00:16:03,230 --> 00:16:04,570 And then, exhale. 372 00:16:04,570 --> 00:16:08,480 Cartwheel it all the way back to your lunge. 373 00:16:08,480 --> 00:16:12,050 Inhale for your twist. Big breath into your belly. 374 00:16:12,050 --> 00:16:13,440 Yes. And then, exhale. 375 00:16:13,440 --> 00:16:15,040 Bring it all the way down. Awesome. 376 00:16:15,040 --> 00:16:16,860 Plant the palm. Step it back. 377 00:16:16,860 --> 00:16:19,810 Plank Pose or lower the knees for Half Plank. 378 00:16:19,810 --> 00:16:22,270 Lift up through the upper back body. 379 00:16:22,270 --> 00:16:24,003 Engage your abdominals. 380 00:16:25,340 --> 00:16:27,470 Excellent and then right knee kisses right elbow. 381 00:16:27,470 --> 00:16:28,910 You got this. 382 00:16:28,910 --> 00:16:31,810 Left knee kisses left elbow. 383 00:16:31,810 --> 00:16:35,303 Right knee kisses right elbow. And left. 384 00:16:36,140 --> 00:16:40,313 Three more. Right. And left. 385 00:16:42,120 --> 00:16:45,090 You got it. Right and left. 386 00:16:45,090 --> 00:16:47,890 Press away from your mat for this last round. Right. 387 00:16:47,890 --> 00:16:49,420 You got it. 388 00:16:49,420 --> 00:16:50,740 And left. 389 00:16:50,740 --> 00:16:52,540 And Downward Facing Dog we go. 390 00:16:52,540 --> 00:16:54,980 Here we go. Inhale in deeply. 391 00:16:56,270 --> 00:16:59,075 And nice cleansing breath out through the mouth. 392 00:17:01,670 --> 00:17:02,920 Beautiful. Bend the knees. 393 00:17:02,920 --> 00:17:04,510 Inhale, look forward. 394 00:17:04,510 --> 00:17:06,010 Exhale, make your way to the top. 395 00:17:06,010 --> 00:17:07,001 Forward Fold. 396 00:17:07,926 --> 00:17:08,850 (Benji sighs) (Adriene laughing) 397 00:17:08,850 --> 00:17:10,790 Shake the head a little yes, a little no. 398 00:17:10,790 --> 00:17:12,572 Benji's getting cozy here. 399 00:17:14,470 --> 00:17:15,960 Then, bend your knees generously. 400 00:17:15,960 --> 00:17:17,580 Sweep the arms forward. 401 00:17:17,580 --> 00:17:19,620 Ground through all four corners of the feet and inhale, 402 00:17:19,620 --> 00:17:21,370 rise up all the way to standing. 403 00:17:21,370 --> 00:17:23,260 Big breath, big stretch here. 404 00:17:23,260 --> 00:17:24,770 Maybe a slight back bend. 405 00:17:24,770 --> 00:17:26,490 And then, exhale, 406 00:17:26,490 --> 00:17:29,160 bring it all into center, palms at your heart. 407 00:17:29,160 --> 00:17:31,410 Close your eyes and just observe. 408 00:17:31,410 --> 00:17:33,640 Keep a gentle lift in the heart. 409 00:17:38,280 --> 00:17:41,280 Good. Inhale. Reach the fingertips all the way up. 410 00:17:41,280 --> 00:17:42,940 Exhale, slow and steady, 411 00:17:42,940 --> 00:17:45,620 send the fingertips back as you lead with your heart now 412 00:17:45,620 --> 00:17:46,869 to Forward Fold. 413 00:17:47,810 --> 00:17:50,310 Inhale, halfway Lift, your version. 414 00:17:50,310 --> 00:17:52,410 Maybe now bringing fingertips to the mat 415 00:17:52,410 --> 00:17:54,313 to find an extension. 416 00:17:55,260 --> 00:17:57,002 And then, exhale to let it go. 417 00:17:58,000 --> 00:17:59,770 Great. From here, plant the palms. 418 00:17:59,770 --> 00:18:02,183 Step one foot back, then the other. 419 00:18:03,110 --> 00:18:04,330 Lower the knees. 420 00:18:04,330 --> 00:18:06,010 Draw the hands underneath the wrists. 421 00:18:06,010 --> 00:18:07,878 Press in to the tops of the feet. 422 00:18:08,810 --> 00:18:11,860 On your next inhale, lift the right toes up. 423 00:18:11,860 --> 00:18:12,820 Lift the right knee. 424 00:18:12,820 --> 00:18:16,330 We're gonna keep the toes pointed today here for this one. 425 00:18:16,330 --> 00:18:18,063 Inhale, drop the belly as you send 426 00:18:18,063 --> 00:18:20,600 the toes up towards the sky. Look forward. 427 00:18:20,600 --> 00:18:22,819 Exhale, knee to nose, round it in. 428 00:18:24,050 --> 00:18:25,800 Inhale, drop the belly. 429 00:18:25,800 --> 00:18:26,872 Look forward. 430 00:18:27,840 --> 00:18:29,150 Right toes towards the sky. 431 00:18:29,150 --> 00:18:32,060 Exhale, knee to nose, bring it in. 432 00:18:32,060 --> 00:18:33,857 One more time, inhale. 433 00:18:34,820 --> 00:18:37,130 And then this time, maybe we just stay here 434 00:18:37,130 --> 00:18:38,840 working on the connection, 435 00:18:38,840 --> 00:18:40,843 engaging the muscles of the back body. 436 00:18:41,760 --> 00:18:45,470 Pressing into our hands, into the top of the left foot. 437 00:18:45,470 --> 00:18:48,090 Or we reach the left fingertips forward, 438 00:18:48,090 --> 00:18:50,090 swim it around, take it around, 439 00:18:50,090 --> 00:18:53,523 and maybe grab the top of that right foot or the ankle. 440 00:18:55,560 --> 00:18:56,393 Let's check it out. 441 00:18:56,393 --> 00:18:58,240 If you are able to reach there today, 442 00:18:58,240 --> 00:19:01,130 then slowly open up through the left shoulder. 443 00:19:01,130 --> 00:19:05,670 Kick out with the right toes, breathing deep here. 444 00:19:05,670 --> 00:19:08,053 Everyone engaging the muscles of the back body. 445 00:19:09,450 --> 00:19:10,720 Inhale in. 446 00:19:10,720 --> 00:19:14,070 And then, exhale with control to slowly release. 447 00:19:14,070 --> 00:19:16,090 Alright, curl the toes under. 448 00:19:16,090 --> 00:19:17,600 Interlace the fingertips, 449 00:19:17,600 --> 00:19:20,953 and just take a second here to release the wrist. 450 00:19:23,620 --> 00:19:25,150 Alright, back to all fours. 451 00:19:25,150 --> 00:19:26,780 Press into the tops of the feet. 452 00:19:26,780 --> 00:19:28,510 When you're ready, lift the left knee. 453 00:19:28,510 --> 00:19:30,169 Left toes up towards the sky. 454 00:19:30,920 --> 00:19:34,020 Engage those muscles of the low belly. 455 00:19:34,020 --> 00:19:34,960 You got it. 456 00:19:34,960 --> 00:19:39,230 Press away from your yoga mat. Slight bend in the elbows. 457 00:19:39,230 --> 00:19:41,593 Inhale, drop the belly. Open the chest. 458 00:19:41,593 --> 00:19:43,180 Kick the left toes up a little higher. 459 00:19:43,180 --> 00:19:44,540 Feel the glute engage. 460 00:19:44,540 --> 00:19:47,600 Exhale, round through the spine. 461 00:19:47,600 --> 00:19:49,580 Muscles of the front body engage. 462 00:19:49,580 --> 00:19:51,353 Inhale, open. 463 00:19:52,690 --> 00:19:54,797 And exhale, round. 464 00:19:56,080 --> 00:19:57,670 Inhale, open. 465 00:19:58,900 --> 00:20:00,453 And exhale, round. 466 00:20:01,180 --> 00:20:02,650 Inhale, open. 467 00:20:02,650 --> 00:20:05,603 Maybe you stay here, pressing into your foundation. 468 00:20:07,030 --> 00:20:08,390 Shoulder blades coming together. 469 00:20:08,390 --> 00:20:10,490 We're really engaging the muscles of the back here. 470 00:20:10,490 --> 00:20:11,970 Pressing away from the fingertips, 471 00:20:11,970 --> 00:20:14,500 maybe right fingertips reach forward. 472 00:20:14,500 --> 00:20:16,420 Maybe we swim the right fingertips around, 473 00:20:16,420 --> 00:20:18,820 and maybe we grab the top of that left foot. 474 00:20:18,820 --> 00:20:21,750 If you are able to catch it, 475 00:20:21,750 --> 00:20:22,980 then kick out with the left foot, 476 00:20:22,980 --> 00:20:25,133 open up through the right shoulder. 477 00:20:26,790 --> 00:20:29,550 And everyone, no collapsing into the yoga mat here. 478 00:20:29,550 --> 00:20:32,790 So, really pressing away wherever you are here. 479 00:20:32,790 --> 00:20:35,594 Finding your breath. Letting it move you. 480 00:20:40,580 --> 00:20:43,590 Beautiful. Then, slowly release. 481 00:20:43,590 --> 00:20:46,400 Walk the knees as wide as the yoga mat. 482 00:20:46,400 --> 00:20:49,830 Send the hips back, Child's Pose. 483 00:20:49,830 --> 00:20:52,209 Deep breath in. Close your eyes. 484 00:20:53,910 --> 00:20:55,436 And a long breath out. 485 00:20:57,190 --> 00:20:58,508 Deep breath in. 486 00:21:00,110 --> 00:21:02,210 And a long breath out. 487 00:21:02,210 --> 00:21:05,480 On your next inhale, slowly guide the heart forward. 488 00:21:05,480 --> 00:21:08,730 Walk the knees together, all the way together. 489 00:21:08,730 --> 00:21:11,602 And then, melt down onto your belly here. 490 00:21:13,750 --> 00:21:18,073 Good. Swim the fingertips forward, around, and back. 491 00:21:18,700 --> 00:21:22,840 Knuckles drawing towards the heels. 492 00:21:22,840 --> 00:21:24,580 Interlace the fingertips, knuckles drawing towards the 493 00:21:24,580 --> 00:21:26,710 heels as you start to pull the shoulders away from the ears, 494 00:21:26,710 --> 00:21:28,430 keep it really low here. 495 00:21:28,430 --> 00:21:30,210 Nice and low. 496 00:21:30,210 --> 00:21:33,535 Gaze straight down. Tuck the chin to the chest. 497 00:21:34,870 --> 00:21:37,170 Great. Press into the tops of the feet firmly, 498 00:21:37,170 --> 00:21:39,357 you might find a little more extension. 499 00:21:40,550 --> 00:21:41,720 Inhale in deeply. 500 00:21:41,720 --> 00:21:42,553 And then, exhale. 501 00:21:42,553 --> 00:21:44,670 Maybe just maybe, we start to lift the legs 502 00:21:44,670 --> 00:21:47,630 just a bit. It doesn't have to be super high. 503 00:21:47,630 --> 00:21:49,670 Good. Breathe here. Tuck the chin. 504 00:21:49,670 --> 00:21:51,750 Back of the neck is nice and long. 505 00:21:51,750 --> 00:21:55,340 Here for three, lift, two, 506 00:21:55,340 --> 00:21:57,500 lift, one, and release. 507 00:21:57,500 --> 00:21:58,820 Awesome. Beautiful. 508 00:21:58,820 --> 00:22:00,350 Curl the toes under. 509 00:22:00,350 --> 00:22:03,840 Press up to Plank or all fours. 510 00:22:03,840 --> 00:22:05,700 And then, Downward Facing Dog. 511 00:22:05,700 --> 00:22:07,770 Beautiful work. 512 00:22:07,770 --> 00:22:10,495 Bend one knee then the other. 513 00:22:12,850 --> 00:22:14,780 And then, slowly lower to the knees. 514 00:22:14,780 --> 00:22:17,150 Cross one ankle in front of the other. 515 00:22:17,150 --> 00:22:18,460 We'll come through to a seat. 516 00:22:18,460 --> 00:22:20,460 Send the legs out long. 517 00:22:20,460 --> 00:22:22,800 Inhale, reach for the sky. 518 00:22:22,800 --> 00:22:24,640 Bend your knees and exhale. 519 00:22:24,640 --> 00:22:27,860 Think up. Really lift your heart up and over 520 00:22:27,860 --> 00:22:30,853 as you come into this seated Forward Fold today. 521 00:22:31,920 --> 00:22:34,474 In time, working to straighten the legs. 522 00:22:36,230 --> 00:22:38,750 Okay, three to five breaths here. 523 00:22:38,750 --> 00:22:41,343 Closing your eyes and paying attention. 524 00:22:46,060 --> 00:22:49,793 Notice the thoughts that start to trickle in. 525 00:22:50,690 --> 00:22:52,670 And you know what to do, but I'll just remind you. 526 00:22:52,670 --> 00:22:54,297 Just acknowledge them, 527 00:22:55,480 --> 00:22:57,320 and then come back to the sound of your breath. 528 00:22:57,320 --> 00:22:59,805 See if you can extend that inhalation. 529 00:23:01,240 --> 00:23:03,590 And then, really extend that exhale. 530 00:23:03,590 --> 00:23:05,751 Empty, empty, empty it out. 531 00:23:08,070 --> 00:23:12,687 Deepening this relationship with your breath. 532 00:23:15,400 --> 00:23:20,470 And allowing it to influence and shift, change, 533 00:23:20,470 --> 00:23:24,818 transform the way you move on your mat 534 00:23:27,880 --> 00:23:28,900 and in your life. 535 00:23:28,900 --> 00:23:31,680 Okay. Slowly release. 536 00:23:31,680 --> 00:23:35,063 Come back up and let's lie down on the back. 537 00:23:37,350 --> 00:23:41,130 Walk the hands underneath the bum her 538 00:23:41,130 --> 00:23:43,420 and straighten the legs. 539 00:23:43,420 --> 00:23:46,280 So, shoulder blades are kind of creeping down 540 00:23:46,280 --> 00:23:47,200 towards the hips. 541 00:23:47,200 --> 00:23:50,180 So, you really feel this nice opening through the chest 542 00:23:50,180 --> 00:23:52,430 as we've been doing throughout this practice. 543 00:23:53,470 --> 00:23:55,410 Inhale, lift one leg up, then the other. 544 00:23:55,410 --> 00:23:56,616 Just check it out. 545 00:23:57,760 --> 00:24:00,210 Hands are underneath to the hips. 546 00:24:00,210 --> 00:24:03,610 And then, slowly lower both legs down 547 00:24:03,610 --> 00:24:04,992 and lift them up. 548 00:24:05,860 --> 00:24:07,433 With control, lower. 549 00:24:08,830 --> 00:24:10,000 And lift. 550 00:24:11,210 --> 00:24:12,159 Lower. 551 00:24:12,940 --> 00:24:14,606 And lift. Breathe. 552 00:24:14,606 --> 00:24:16,753 Lower. And lift. 553 00:24:16,753 --> 00:24:19,370 If this is much too much, keep it really small. 554 00:24:19,370 --> 00:24:23,420 It can be very, very subtle. Lower and lift. 555 00:24:23,420 --> 00:24:26,089 Really emphasizing the lift here. 556 00:24:27,180 --> 00:24:29,810 The tailbone, you can start to feel 557 00:24:29,810 --> 00:24:32,443 that warmth in the low belly. 558 00:24:34,400 --> 00:24:35,770 Another option for modifying 559 00:24:35,770 --> 00:24:37,853 would be to just do one leg at a time. 560 00:24:38,740 --> 00:24:41,050 Lower and lift. 561 00:24:41,050 --> 00:24:42,460 Lower and lift. 562 00:24:42,460 --> 00:24:43,799 We're here for three. 563 00:24:45,370 --> 00:24:46,731 We're here for two. 564 00:24:48,540 --> 00:24:51,253 We're here for one last lift. 565 00:24:52,250 --> 00:24:55,220 And then slowly lower the legs all the way down. 566 00:24:55,220 --> 00:24:56,670 Keep the hands where they are. 567 00:24:56,670 --> 00:24:58,910 Draw the shoulder blades together, really together. 568 00:24:58,910 --> 00:25:02,050 And we're gonna lift up onto the elbows here. 569 00:25:02,050 --> 00:25:05,700 So peek at me if you're new to this posture, Fish Pose. 570 00:25:05,700 --> 00:25:07,510 I'm gonna squeeze the legs together. 571 00:25:07,510 --> 00:25:09,690 Point the toes. Press up onto the elbows. 572 00:25:09,690 --> 00:25:11,090 I'm not gonna jerk myself around here. 573 00:25:11,090 --> 00:25:13,890 I'm moving with control from my center, even here. 574 00:25:13,890 --> 00:25:15,680 So, I lift the chest 575 00:25:15,680 --> 00:25:18,580 and I may come to the top of the head here, 576 00:25:18,580 --> 00:25:22,820 breathing slowly, nice and easy. 577 00:25:22,820 --> 00:25:24,543 Strong foundation. 578 00:25:25,550 --> 00:25:27,404 Heart lifting up. 579 00:25:28,476 --> 00:25:32,303 And then slowly with control from center, releasing. 580 00:25:33,510 --> 00:25:35,293 Releasing my arms. 581 00:25:36,640 --> 00:25:38,210 And then, bending one knee 582 00:25:39,250 --> 00:25:40,430 and then the other. 583 00:25:41,480 --> 00:25:44,210 Good. Walk the feet as wide as the mat. 584 00:25:44,210 --> 00:25:46,950 It's coming to a nice constructive rest posture here. 585 00:25:46,950 --> 00:25:49,900 So, find internal rotation with the thighs 586 00:25:49,900 --> 00:25:52,350 by allowing the knees to kiss together. 587 00:25:52,350 --> 00:25:55,710 Let the palms be soft and heavy. 588 00:25:55,710 --> 00:25:59,516 Close your eyes and inhale in deeply. 589 00:26:02,030 --> 00:26:04,449 And exhale completely. 590 00:26:06,830 --> 00:26:07,860 And one more time. 591 00:26:07,860 --> 00:26:10,129 Inhale, lots of love in. 592 00:26:11,920 --> 00:26:14,180 And with intention this time as you exhale, 593 00:26:14,180 --> 00:26:15,851 just let everything go. 594 00:26:19,520 --> 00:26:21,093 A surrender. 595 00:26:33,190 --> 00:26:35,547 And just really present here 596 00:26:36,730 --> 00:26:39,268 with whatever you're feeling. 597 00:26:42,960 --> 00:26:44,909 Just observing. 598 00:26:52,430 --> 00:26:53,900 And also in some sense, 599 00:26:53,900 --> 00:26:56,300 I always feel like when I just allow myself 600 00:26:56,300 --> 00:27:00,910 to sit back at the end of practice 601 00:27:00,910 --> 00:27:04,210 and observe it also, somehow, always magically 602 00:27:04,210 --> 00:27:07,821 feels like a way of honoring. 603 00:27:12,960 --> 00:27:14,360 I just think that's so beautiful 604 00:27:14,360 --> 00:27:17,850 that when I reside in the role of the observer, 605 00:27:20,850 --> 00:27:25,020 I usually end up feeling like I'm just honoring myself 606 00:27:27,320 --> 00:27:29,202 and what is my neighbor, 607 00:27:29,202 --> 00:27:32,607 and all of our collective beliefs. 608 00:27:43,703 --> 00:27:49,133 And while you may not always feel uplifted after practice, 609 00:27:50,260 --> 00:27:52,340 we can definitely acknowledge 610 00:27:53,650 --> 00:27:57,920 how practice has the power to move us 611 00:27:59,000 --> 00:28:00,490 in new direction, 612 00:28:00,490 --> 00:28:02,716 or sometimes even in the opposite direction 613 00:28:02,716 --> 00:28:06,817 than how we were feeling when we stepped on the mat. 614 00:28:15,290 --> 00:28:17,720 Begin to move the fingers, taking your thumb 615 00:28:17,720 --> 00:28:20,990 maybe to the index finger, and the next finger, 616 00:28:20,990 --> 00:28:23,580 and the next finger. Just really slow. 617 00:28:27,380 --> 00:28:29,240 And then, find a little tenderness 618 00:28:29,240 --> 00:28:31,923 as you start to walk the feet together. 619 00:28:33,040 --> 00:28:36,326 Take a deep breath in. Hug the knees into the chest. 620 00:28:41,930 --> 00:28:44,260 And then, turn to one side 621 00:28:44,260 --> 00:28:46,980 and press your way up to the same seat 622 00:28:46,980 --> 00:28:50,648 that you began class in. 623 00:28:54,580 --> 00:28:55,980 Draw the hands to the heart, 624 00:28:55,980 --> 00:28:57,520 lifting the sternum to the thumbs. 625 00:28:57,520 --> 00:29:00,280 May you keep this uplifted heart, 626 00:29:00,280 --> 00:29:02,940 this gentle lift in the chest with you 627 00:29:04,260 --> 00:29:05,670 well beyond this practice. 628 00:29:05,670 --> 00:29:06,960 Thank you so much for sharing 629 00:29:06,960 --> 00:29:09,380 your valuable time and energy with me. 630 00:29:09,380 --> 00:29:10,950 You rock. 631 00:29:10,950 --> 00:29:12,840 Inhale in. 632 00:29:12,840 --> 00:29:14,970 Lift the heart a little more. 633 00:29:14,970 --> 00:29:17,223 And exhale to close. 634 00:29:18,100 --> 00:29:20,510 Take good care. See you tomorrow. 635 00:29:20,510 --> 00:29:21,560 Namaste. 636 00:29:23,367 --> 00:29:27,473 (soft upbeat music)