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- Hi, everyone.

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Welcome back to Move,
your 30 Day Yoga Journey.

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Today is Day 12.

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(snaps) Focus.

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(soft upbeat music)

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Alright, let's begin
today on our bellies.

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Come on down to all fours,

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gently melt to your belly.

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You're gonna just place
one hand on top of the other,

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please, thank you
so much for allowing

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the sound of my
voice to guide you.

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Just please use the
sound of my voice here

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so you don't have
to look at the screen.

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You're just gonna
come onto your belly.

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I know it takes a lot
getting down here sometimes

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and then rock.

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Excuse me, not rock.

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place your head on your hands

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and then gently rock the
hips a little side to side,

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just to create a little length.

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Should feel good.
Just a small movement.

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If you just ate a pasta dinner,

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I sincerely apologize.

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You might modify.

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Alright, and then
after you've rocked the hips

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a little side to side,
you come to stillness,

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relax your shoulders.

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Feel your belly on the earth.

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Yes, there is
some compression there

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and we're going to accentuate
that as we breathe in.

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So close your eyes
and inhale in deeply

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and just see if you

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can feel your belly
press against the earth.

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And then exhale,
of course it retreats

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and we soften.

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Keep it going.

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Inhale, belly expands.

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You can feel it
press against the earth.

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And on the exhale, it softens.

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Now keep this going
just a couple more times.

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We're not going to be here long,

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but I love this crocodile breath

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for going a little bit deeper

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and really focusing on
this directional breath.

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The inhale traveling down

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and the exhale traveling up.

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So keep that focus if
you can throughout the day,

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throughout the practice,

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throughout life.

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Okay, let's do one
more crocodile breath here.

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And then exhale, slowly release.

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We're gonna come
up onto the elbows here.

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Just take a second
to look left to right.

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Oh my gosh.

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I turned to my right and boom,

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sweet Benji's there.

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So you might be taking
in your surroundings too.

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We often think, 
"Oh, I can't focus

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"because this is
going on, this noise.

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"There's so much
going on in my house."

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So this practice is really

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one to remind us that
yoga is a discipline, okay?

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Sometimes we find
a joy in movement.

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Sometimes it is about
focusing or refocusing

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on what matters most.

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So

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just taking in
your surroundings here

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and then bringing the
chin down to the chest.

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Lovely, and then
bring that head up.

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Bring that right elbow
to the center of your mat.

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You're gonna reach behind

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and just bend your
left knee to start.

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And you might reach
behind and grab the left toes

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for a stretch.
If you can't reach there,

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do not worry.

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Focus on the breath
and just bending the knee.

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Maybe sending left fingertips

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towards the back
corner of your mat.

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And then release

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and take it to the other side.

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Don't push it.

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Just notice where you are.

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Be honest

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about it.

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And then release, okay,

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here we go.

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We're gonna come up
to all fours nice and slow.

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Cat-Cow.

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This time, starting with cat.

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So drop the chin to the chest,

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lift the navel.

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And then reverse.
Breathe in.

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Breathe out.

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Breathe in.

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And breathe out.

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Really focusing on the
sound of your breath here

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and the sensation of the body.

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Pay attention

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to what you're
focusing on, right?

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I've said it before,
but where attention goes,

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energy flows.

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Where attention goes,

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energy flows.
And trust me, that can

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be beautiful,
but it can,

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it can also have consequences.

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So the awareness is key.

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Okay, bring it back
to a nice neutral spine.

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Walk the knees in
towards the center of the mat.

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Curl the toes under,

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sit back on the heels.

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Just lift up from
the pelvic floor.

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Lift up from the crown.

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Press into your pinky toes.

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Think about pressing your
pinky toes down to the ground.

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Just opening up
through the feet here,

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getting ready for
some balancing today.

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Have no fear.

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Then back to all fours.

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Walk the knees as
wide as your yoga mat.

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Uncurl the toes.

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Right hand comes
to the center line,

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left fingertips open all
the way up towards the sky.

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Nice open chest.

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Inhale in here.

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Exhale, thread the needle,

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left fingertips
go in and underneath

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the bridge of the right arm.

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Right fingertips reach forward.

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Or you can send the right
fingertips up towards the sky

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or right hand to
the small of the back.

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Last option.

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Take a little bind by
bringing the right fingertips

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to the front of
the left hip crease.

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We have lots of options here.

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Play.

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Focus on the sensation.

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And then slowly unravel.

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Come back to center,
left hand in the middle,

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right hand across the chest.

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As you inhale,
reach up towards the sky.

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Good, lengthen through the neck.

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Breathe in.

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Exhale, thread the needle.

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Left fingertips reach forward,

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or up,

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or behind the back.

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Breathe.

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Opening up through
the neck, the shoulders,

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getting that
beautiful twist in the spine,

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that rotation in the mid
back and thoracic spine.

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And when you're ready,
slowly unravel.

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Spread the
fingertips super wide.

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Walk the knees in
underneath the hips,

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curl the toes under and
send the hips up high and back,

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Downward Facing Dog.

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Inhale, lift the
right leg up high.

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Exhale, shift it
forward knee to nose.

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Inhale, focus on
the breath, lift up.

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Exhale, shift it forward,
knee to nose.

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Inhale, lift up.

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Exhale, knee to nose.

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Now listen carefully.

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Draw the right
knee to the right elbow

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then to the left elbow,

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right elbow, left elbow,

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right elbow, left elbow.

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Last one, right elbow,

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left elbow then
step it all the way up.

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Beautiful.

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Pivot on the back foot.

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Send the fingertips forward.

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Front knee stays bent,
Warrior I, reach up high.

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Strong like a warrior here.

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Strong legs.

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Focus forward.

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Lift your chin, 
draw your navel in and up.

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Lengthen through the neck.

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Inhale, breathe.

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Exhale, Warrior II.

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Send your gaze straight
past your right fingertips.

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Look beyond.

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Good, keep the front knee bent,

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Peaceful Warrior, reach
fingertips up and back.

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Right fingertips
reaching all the way back here.

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Inhale in.

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Exhale, right elbow to
the top of the right thigh.

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We open up through the chest.

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Once again, left fingertips 
up towards the sky.

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Extended Side Angle.

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Neck is nice and long here.

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Inhale in.

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Exhale, option to
bring the right fingertips

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down towards the earth
or keep it nice and lifted.

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So you can play
here a little bit.

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Good, inhale in.

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Exhale, left fingertips 
come all the way down.

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We frame the right foot again,

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come into our nice low lunge.

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Inhale to look forward.

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Send your focus forward.

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Exhale to step it back,
Downward Facing Dog.

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Breathe in.

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Empty it out.

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Inhale, lift the
left leg up high.

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Claw through the fingertips.

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Exhale, shift it forward,
knee to nose.

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Inhale, lift it up.

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Engage the muscles of
the front body, the core.

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Exhale, shift it forward.

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Inhale, lift it up.

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Exhale, shift it forward,
squeeze.

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Now left knee to left elbow

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then right elbow.

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Left.

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Right.

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Left, lift your
left heel, right,

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left.

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Right, last one.
Left, right.

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Good, step it all the way up.

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Pivot on the back foot,

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we rise up strong, Warrior I.

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Send your focus out.

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Stay disciplined.
Stay in the moment.

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You got this.

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Press into the back foot.

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Good, inhale,
reach a little higher.

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Exhale, Warrior II,
nice wide stance.

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Head over heart,
heart over pelvis.

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Send your focus forward.

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Good, deep bend
in that front knee.

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As you inhale, send the left
fingertips up high and back.

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Neck nice and long,
Peaceful Warrior.

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Inhale in, tuck the chin.

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Exhale, send it forward,
extended side angle,

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left elbow on the top of
the left thigh to start,

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right fingertips all
the way up towards the sky.

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Back toes are turned in.

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Good, stay here, breathing,

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hugging those low ribs in,

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feeling the low belly,

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the muscles of the
low belly turn on,

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or maybe extend the left
fingertips to the earth.

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Breathe in.

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Nice and long in the neck,
tuck the chin, breathe out.

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Good, then right
fingertips come down.

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We frame the left foot.

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Come back to our lunge.

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Good, inhale, open
up through the chest.

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And exhale, step it back,
Downward Facing Dog.

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Amazing, beautiful.

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Inhale lots of love in here.

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Exhale lots of love out.

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Alright my friends,
bend the knees.

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Walk the hands
back towards the toes.

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Inhale, halfway lift here.

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Exhale, bend the knees.

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Walk the hands all
the way out to Plank.

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Good. From here,
tick-tock the feet right

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then left.

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Right and left.

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When the going gets tough,

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where does your focus go?

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Where can you send it?

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To the breath?

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To activating
muscles of the body

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for more stability, for support?

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Does your attention move towards

268
00:10:57,320 --> 00:11:01,893
unkind thoughts or can we
guide our thoughts to be kinder?

269
00:11:03,320 --> 00:11:05,610
And then slow and steady,
come back to center,

270
00:11:05,610 --> 00:11:07,114
lower to the belly.

271
00:11:08,220 --> 00:11:09,330
Inhale, Cobra.

272
00:11:09,330 --> 00:11:11,130
Open up through the chest.

273
00:11:11,130 --> 00:11:12,730
And exhale to release.

274
00:11:12,730 --> 00:11:15,910
Press to all fours
or Downward Facing Dog.

275
00:11:15,910 --> 00:11:18,597
So all fours or
Downward Facing Dog.

276
00:11:20,110 --> 00:11:22,490
And then if
you're in Downward Dog,

277
00:11:22,490 --> 00:11:24,960
slowly lower to all fours.

278
00:11:24,960 --> 00:11:27,680
Great, walk the wrists
underneath the shoulders.

279
00:11:27,680 --> 00:11:28,640
Here we go.

280
00:11:28,640 --> 00:11:31,440
Inhale, we're gonna lift
the right knee all the way up.

281
00:11:31,440 --> 00:11:33,630
Draw a big circle out to hydrant

282
00:11:33,630 --> 00:11:35,450
and then bring it back in.

283
00:11:35,450 --> 00:11:37,290
Lift it all the way up.

284
00:11:37,290 --> 00:11:39,000
Take it to the right hydrant.

285
00:11:39,000 --> 00:11:40,530
And then all the way back in.

286
00:11:40,530 --> 00:11:42,850
Now notice if
you're starting to lean

287
00:11:42,850 --> 00:11:44,600
more toward the left side,

288
00:11:44,600 --> 00:11:47,210
press into your right palm.

289
00:11:47,210 --> 00:11:49,220
Press into both palms evenly.

290
00:11:49,220 --> 00:11:51,351
So shoulders are
nice and stable.

291
00:11:52,520 --> 00:11:54,710
Good, reverse the circle,
you got this.

292
00:11:54,710 --> 00:11:56,460
One way.

293
00:11:56,460 --> 00:11:59,179
And then the other,
neck is nice and long.

294
00:12:01,520 --> 00:12:02,676
Spine

295
00:12:03,410 --> 00:12:04,920
nice and long.

296
00:12:04,920 --> 00:12:06,480
And release, 
switch it to the other side.

297
00:12:06,480 --> 00:12:07,950
Lift the left knee up,

298
00:12:07,950 --> 00:12:09,000
take it to the left,

299
00:12:09,000 --> 00:12:10,840
hydrant around and down.

300
00:12:10,840 --> 00:12:12,400
Keep it going.

301
00:12:12,400 --> 00:12:13,503
Breathe.

302
00:12:16,700 --> 00:12:18,544
Focus straight down.

303
00:12:20,010 --> 00:12:21,990
Lots of energy here in the body.

304
00:12:21,990 --> 00:12:23,610
So the crown of the head

305
00:12:23,610 --> 00:12:25,320
is like reaching forward.

306
00:12:25,320 --> 00:12:26,860
The tail reaching back again

307
00:12:26,860 --> 00:12:30,613
using the power of
our visualization,

308
00:12:31,670 --> 00:12:33,094
imagination

309
00:12:34,520 --> 00:12:37,000
to move the practice,
to inform the practice

310
00:12:37,000 --> 00:12:39,280
and our
experience in the practice.

311
00:12:39,280 --> 00:12:40,749
Reverse the circle.

312
00:12:41,730 --> 00:12:43,480
Again, pressing.

313
00:12:43,480 --> 00:12:46,936
We're working to press
into both palms evenly.

314
00:12:51,760 --> 00:12:54,410
Lovely, then we're
gonna open the knees wide,

315
00:12:54,410 --> 00:12:55,350
bring the toes together,

316
00:12:55,350 --> 00:12:57,020
but curl the toes under,

317
00:12:57,020 --> 00:12:58,860
walk the hands back, back, back.

318
00:12:58,860 --> 00:13:01,120
And we're gonna
lift the knees here,

319
00:13:02,770 --> 00:13:07,079
opening the knees here in
a little froggy variation.

320
00:13:08,650 --> 00:13:10,580
Great, then walk
the hands forward.

321
00:13:10,580 --> 00:13:12,120
Make sure they're nice and wide.

322
00:13:12,120 --> 00:13:13,150
Spread the fingertips,

323
00:13:13,150 --> 00:13:17,283
upper arm bones are 
gonna externally rotate out.

324
00:13:19,670 --> 00:13:21,550
Then we'll send the gaze out,

325
00:13:21,550 --> 00:13:22,780
open up through the chest,

326
00:13:22,780 --> 00:13:26,070
lift the hips and
walk the knees, the toes

327
00:13:26,070 --> 00:13:27,960
all the way up
so that your knees

328
00:13:27,960 --> 00:13:31,070
are maybe coming in
towards your armpit chest here.

329
00:13:31,070 --> 00:13:32,590
So we don't have to
take off in flight today.

330
00:13:32,590 --> 00:13:36,100
We're just doing some
rocking back and forth.

331
00:13:36,100 --> 00:13:37,990
Moving towards a Crow Pose.

332
00:13:37,990 --> 00:13:39,600
You might lift one toe

333
00:13:39,600 --> 00:13:41,169
and then the other.

334
00:13:45,010 --> 00:13:48,480
And then after a
little bit of play time here,

335
00:13:48,480 --> 00:13:50,078
gaze forward,

336
00:13:52,380 --> 00:13:53,213
we release.

337
00:13:53,213 --> 00:13:55,080
Drop the heels,
straighten the legs.

338
00:13:55,080 --> 00:13:57,050
Standing Forward Fold.

339
00:13:57,050 --> 00:13:58,520
Take a breath in.

340
00:13:59,470 --> 00:14:00,827
Take a breath out.

341
00:14:00,827 --> 00:14:02,793
On your next inhale,
halfway lift.

342
00:14:03,670 --> 00:14:04,780
And exhale, fold.

343
00:14:04,780 --> 00:14:07,185
Bend the knees, 
walk it all the way to Plank.

344
00:14:08,620 --> 00:14:09,987
Lower to the belly.

345
00:14:11,290 --> 00:14:13,063
You got this, inhale for Cobra.

346
00:14:14,150 --> 00:14:16,180
Exhale to soften and fold.

347
00:14:16,180 --> 00:14:19,600
Good, press up to
Plank or all fours.

348
00:14:19,600 --> 00:14:22,040
And then everyone make your
way to Downward Facing Dog.

349
00:14:22,040 --> 00:14:23,183
Deep breath in.

350
00:14:23,960 --> 00:14:24,833
Long breath out.

351
00:14:25,930 --> 00:14:28,210
Inhale, lift the
right leg up high.

352
00:14:28,210 --> 00:14:29,850
Exhale, step it all the way up.

353
00:14:29,850 --> 00:14:31,404
Nice low lunge.

354
00:14:32,740 --> 00:14:36,140
From here, we're gonna step
the back foot up just halfway,

355
00:14:36,140 --> 00:14:38,110
back foot up halfway.

356
00:14:38,110 --> 00:14:39,240
Good, inhale in.

357
00:14:39,240 --> 00:14:42,520
Exhale, lift the left
foot up off the ground

358
00:14:42,520 --> 00:14:45,000
and then slowly lower
it back down to the earth.

359
00:14:45,000 --> 00:14:46,750
Inhale, lift it up.

360
00:14:46,750 --> 00:14:49,530
Standing split and lower.

361
00:14:49,530 --> 00:14:50,790
Last time, inhale, lift it up.

362
00:14:50,790 --> 00:14:52,140
This time, let it,

363
00:14:52,140 --> 00:14:53,610
let's see if it can stay up.

364
00:14:53,610 --> 00:14:55,910
We can use our blocks here,
bringing the earth up to us

365
00:14:55,910 --> 00:14:57,700
or fingertips on the ground.

366
00:14:57,700 --> 00:15:00,690
We're gonna dial
the left toes down.

367
00:15:00,690 --> 00:15:02,550
So your right inner thigh is

368
00:15:02,550 --> 00:15:05,093
working to rotate
up towards the sky.

369
00:15:06,570 --> 00:15:08,030
Good, then from here, inhale.

370
00:15:08,030 --> 00:15:09,440
Check it out, exhale.

371
00:15:09,440 --> 00:15:12,280
Bend your standing leg,
your right knee

372
00:15:12,280 --> 00:15:13,490
as you bend your left knee

373
00:15:13,490 --> 00:15:18,520
and hug it in to kiss
behind the right calf.

374
00:15:18,520 --> 00:15:20,970
Good inhale, kick it out.

375
00:15:20,970 --> 00:15:22,880
Standing split.

376
00:15:22,880 --> 00:15:24,140
Exhale, bring it in,

377
00:15:24,140 --> 00:15:25,689
bend, bend, bend.

378
00:15:26,430 --> 00:15:29,080
Inhale, kick it out,
you got this.

379
00:15:29,080 --> 00:15:30,719
Exhale, bend, bend, bend.

380
00:15:31,990 --> 00:15:33,610
Good, next time you kick it out,

381
00:15:33,610 --> 00:15:35,890
go ahead and step it all
the way back to your lunge.

382
00:15:35,890 --> 00:15:37,270
Inhale, open the chest,
the heart.

383
00:15:37,270 --> 00:15:38,520
Look forward.

384
00:15:38,520 --> 00:15:40,843
Exhale, send it back,
Downward Facing Dog.

385
00:15:41,760 --> 00:15:43,870
Inhale lift the
left leg up high.

386
00:15:43,870 --> 00:15:46,650
Exhale, step the left
foot up into your lunge.

387
00:15:46,650 --> 00:15:49,740
Here we go, when you're ready
step the right foot halfway.

388
00:15:49,740 --> 00:15:51,370
And again, we're just 
gonna experiment,

389
00:15:51,370 --> 00:15:53,620
lifting and lowering.

390
00:15:53,620 --> 00:15:56,250
Ooh, pressing into all
four corners of the left foot.

391
00:15:56,250 --> 00:15:58,410
Lifting and lowering.

392
00:15:58,410 --> 00:16:02,053
Dialing the right
toes down as you lift.

393
00:16:03,950 --> 00:16:05,770
Lower, and the next
time you're lifted,

394
00:16:05,770 --> 00:16:08,340
stay lifted here,
standing split.

395
00:16:08,340 --> 00:16:09,860
So again, hands can be on blocks

396
00:16:09,860 --> 00:16:12,250
or you can challenge
yourself by bringing your hands

397
00:16:12,250 --> 00:16:14,050
behind your left calf.

398
00:16:16,560 --> 00:16:19,010
And then here is a
little Shiva squat.

399
00:16:19,010 --> 00:16:21,500
So bending that standing leg,

400
00:16:21,500 --> 00:16:24,100
bending the right knee,
hugging it in,

401
00:16:24,100 --> 00:16:26,973
pressing into your left
heel to kick it back out.

402
00:16:28,110 --> 00:16:30,006
Slow and in control.

403
00:16:34,760 --> 00:16:37,300
Good, and after your third one,

404
00:16:37,300 --> 00:16:38,440
kick the right foot out.

405
00:16:38,440 --> 00:16:40,610
Step it all the way
back to your lunge.

406
00:16:40,610 --> 00:16:42,630
Open the chest, look forward,
listen carefully.

407
00:16:42,630 --> 00:16:45,500
You're gonna walk that
back foot up to meet the front.

408
00:16:45,500 --> 00:16:48,000
Forward Fold at the top
of the mat, feet together.

409
00:16:49,030 --> 00:16:51,220
Inhale, lift up halfway.

410
00:16:51,220 --> 00:16:52,585
Exhale, fold.

411
00:16:52,585 --> 00:16:53,920
Draw the hands to the waistline.

412
00:16:53,920 --> 00:16:55,470
Bend the knees generously,

413
00:16:55,470 --> 00:16:56,600
open up the chest.

414
00:16:56,600 --> 00:16:59,310
Pause for breath here in Chair.
Look forward.

415
00:16:59,310 --> 00:17:01,670
Send your weight
into your heels.

416
00:17:01,670 --> 00:17:04,210
Good, and then rise up strong,

417
00:17:04,210 --> 00:17:06,230
super strong focus forward.

418
00:17:06,230 --> 00:17:09,190
Like bring, like bring a
little attitude. Why not?

419
00:17:09,190 --> 00:17:11,919
Just a little
attitude to this Mountain.

420
00:17:16,670 --> 00:17:19,123
Avoiding stepping on
Benji's paws here, okay.

421
00:17:20,090 --> 00:17:22,850
Alright, you can step
back to the center of your mat

422
00:17:22,850 --> 00:17:25,640
if you like here, just give 
yourself a little space.

423
00:17:31,890 --> 00:17:33,200
Find a lift
through the front body,

424
00:17:33,200 --> 00:17:34,470
a grounding
through the back body.

425
00:17:34,470 --> 00:17:37,639
Feet together, really together.
Lengthening through the head.

426
00:17:39,210 --> 00:17:40,200
Good, inhale in.

427
00:17:40,200 --> 00:17:42,170
Exhale, bend your knees.

428
00:17:42,170 --> 00:17:43,960
You're gonna
lift your right heel.

429
00:17:43,960 --> 00:17:46,180
And as if you
were lifting like a,

430
00:17:46,180 --> 00:17:48,310
from a marionette
string from your core,

431
00:17:48,310 --> 00:17:52,283
we're gonna lift, cross the 
right leg over the left.

432
00:17:53,500 --> 00:17:55,800
Maybe the right toes
wrap around, maybe not,

433
00:17:55,800 --> 00:17:58,913
but everyone sink
deeper than you think you can.

434
00:17:58,913 --> 00:18:01,800
So go a little
deeper in your bend.

435
00:18:03,880 --> 00:18:05,970
Good, then
fingertips go forward.

436
00:18:05,970 --> 00:18:09,010
Then plug the shoulders into
socket here, lift your chest.

437
00:18:09,010 --> 00:18:11,710
Right arm underneath
the left here as we wrap,

438
00:18:11,710 --> 00:18:13,970
Eagle arms
lifting the elbows up.

439
00:18:13,970 --> 00:18:15,170
Breathe in.

440
00:18:15,170 --> 00:18:17,293
Exhale, sink lower.

441
00:18:18,120 --> 00:18:19,720
Inhale, lift the elbows.

442
00:18:19,720 --> 00:18:22,075
Exhale bend, bend, bend.

443
00:18:24,300 --> 00:18:28,380
Find your Drishti,
your point of focus.

444
00:18:28,380 --> 00:18:32,384
This focal point in your
balancing pose to bring stability,

445
00:18:37,560 --> 00:18:39,065
to help you

446
00:18:40,660 --> 00:18:44,650
build strength, 
integrity, resilience,

447
00:18:44,650 --> 00:18:46,201
willpower even.

448
00:18:49,120 --> 00:18:51,770
Inhale in, exhale to lift off

449
00:18:51,770 --> 00:18:54,000
and release, Mountain Pose.

450
00:18:54,000 --> 00:18:55,300
Notice how you feel.

451
00:18:55,300 --> 00:18:57,670
Maybe close your eyes
and just pay attention.

452
00:18:59,130 --> 00:19:02,126
Notice if there is
any difference between

453
00:19:04,190 --> 00:19:08,240
your right leg
and your left leg,

454
00:19:08,240 --> 00:19:10,303
right arm and your left arm.

455
00:19:12,110 --> 00:19:13,560
Inhale in again.

456
00:19:13,560 --> 00:19:14,810
Exhale, bend the knees.

457
00:19:14,810 --> 00:19:17,160
Hands come to the waistline,
sit down really low.

458
00:19:18,240 --> 00:19:21,030
Left leg lifts up from center,
cross it over.

459
00:19:21,030 --> 00:19:22,940
We can use the left
toes on the ground here

460
00:19:22,940 --> 00:19:24,080
for a little kickstand

461
00:19:24,950 --> 00:19:26,601
or we can keep it lifted

462
00:19:28,430 --> 00:19:29,935
or we can wrap.

463
00:19:31,360 --> 00:19:32,900
So we've been doing
all of this core work,

464
00:19:32,900 --> 00:19:34,210
all of this core engagement,

465
00:19:34,210 --> 00:19:36,403
use it here, find it here.

466
00:19:37,400 --> 00:19:39,750
No need to just hang on
with a wing and a prayer.

467
00:19:39,750 --> 00:19:40,943
We got this.

468
00:19:41,830 --> 00:19:45,320
We're moving from a
place of connection

469
00:19:46,250 --> 00:19:48,530
and we're making that
a new habit, a pattern.

470
00:19:48,530 --> 00:19:50,120
Send the fingertips forward.

471
00:19:50,120 --> 00:19:51,480
Plug the shoulders 
back into socket

472
00:19:51,480 --> 00:19:52,330
as you lift your heart.

473
00:19:52,330 --> 00:19:54,070
Left arm underneath
the right this time

474
00:19:54,070 --> 00:19:55,600
as we wrap the arms.

475
00:19:55,600 --> 00:19:57,063
Take it nice and slow.

476
00:19:58,080 --> 00:19:59,850
Finding an inhale
as you lift the elbows

477
00:19:59,850 --> 00:20:01,400
and an exhale as you

478
00:20:01,400 --> 00:20:04,027
pull the hip creases
back and drop your center,

479
00:20:04,027 --> 00:20:05,180
bending a little deeper.

480
00:20:05,180 --> 00:20:06,630
Inhale, lift the elbows.

481
00:20:08,020 --> 00:20:10,444
And exhale to sink.

482
00:20:11,940 --> 00:20:15,900
Think about lifting your hip
points up towards your ears.

483
00:20:15,900 --> 00:20:16,990
What?

484
00:20:16,990 --> 00:20:18,178
Breathe.

485
00:20:19,990 --> 00:20:21,183
Inhale in.

486
00:20:21,900 --> 00:20:23,794
Exhale, sink a little deeper.

487
00:20:26,930 --> 00:20:28,630
Good, inhale in again,

488
00:20:28,630 --> 00:20:30,920
lift and exhale,
come to Mountain.

489
00:20:30,920 --> 00:20:32,380
Pause, observe the breath,

490
00:20:32,380 --> 00:20:34,100
observe your body.

491
00:20:34,100 --> 00:20:35,180
Close your eyes.

492
00:20:35,180 --> 00:20:37,842
Bring your focus,
your attention inward.

493
00:20:46,570 --> 00:20:47,930
Then without looking down,

494
00:20:47,930 --> 00:20:49,100
you know that ground is there.

495
00:20:49,100 --> 00:20:51,350
I even know a dog
is there in my case.

496
00:20:51,350 --> 00:20:53,230
We're gonna walk
to the top of the mat.

497
00:20:53,230 --> 00:20:54,830
Just take a step or two up,

498
00:20:54,830 --> 00:20:56,618
whatever, whatever you need.

499
00:20:57,710 --> 00:21:00,500
And then with the chin lifted,

500
00:21:00,500 --> 00:21:01,460
gaze out,

501
00:21:01,460 --> 00:21:05,100
just out, you know, looking
beyond the walls of your room

502
00:21:05,100 --> 00:21:06,600
or wherever you're practicing.

503
00:21:07,530 --> 00:21:09,930
Inhale, reach for the sky.

504
00:21:09,930 --> 00:21:11,480
Exhale, send the
fingertips back,

505
00:21:11,480 --> 00:21:12,313
lead with your heart,

506
00:21:12,313 --> 00:21:15,410
bend your knees
generously as you dive forward.

507
00:21:15,410 --> 00:21:17,490
Inhale, halfway lift.

508
00:21:17,490 --> 00:21:19,580
Exhale to soften and fold.

509
00:21:19,580 --> 00:21:23,050
Step one foot
back then the other.

510
00:21:23,050 --> 00:21:24,240
Inhale in.

511
00:21:24,240 --> 00:21:26,220
Exhale, lower to your knees.

512
00:21:26,220 --> 00:21:28,000
Swing the legs to one side

513
00:21:28,000 --> 00:21:30,968
and come through to a seat.

514
00:21:34,160 --> 00:21:35,441
Cross-legged seat.

515
00:21:36,340 --> 00:21:38,550
Sit up nice and tall here.

516
00:21:38,550 --> 00:21:42,215
Let your hands rest gently
on your palms or the thighs.

517
00:21:47,100 --> 00:21:49,710
Lift the chest.
Relax your shoulders.

518
00:21:49,710 --> 00:21:51,050
Drop the chin slightly.

519
00:21:51,050 --> 00:21:55,062
Find a little reverent
bow coming into Sukhasana.

520
00:21:58,950 --> 00:22:01,963
Coming into a seat,
finding stillness here.

521
00:22:02,800 --> 00:22:06,870
So take any little movements
that you might need here

522
00:22:06,870 --> 00:22:11,146
and then find
your way to stillness.

523
00:22:13,970 --> 00:22:15,420
Just notice your energy.

524
00:22:15,420 --> 00:22:17,160
Notice how you feel.

525
00:22:22,140 --> 00:22:24,180
Remember there's no
right or wrong here.

526
00:22:24,180 --> 00:22:28,030
Simply our willingness
to focus our attention

527
00:22:29,280 --> 00:22:30,992
with awareness.

528
00:22:32,300 --> 00:22:35,764
And that, my friends,
is a discipline.

529
00:22:37,250 --> 00:22:39,840
Clearly a discipline that 
I'm willing to get behind

530
00:22:41,400 --> 00:22:44,180
as you see me here
guiding this practice.

531
00:22:44,180 --> 00:22:46,040
It is such an honor

532
00:22:46,040 --> 00:22:47,563
to do so by the way.

533
00:22:48,430 --> 00:22:50,026
Take a deep breath in.

534
00:22:51,503 --> 00:22:53,651
And a long breath out.

535
00:22:59,100 --> 00:23:02,450
Remember for
this next invitation,

536
00:23:02,450 --> 00:23:03,700
how you move matters.

537
00:23:03,700 --> 00:23:05,850
So I invite you to bring your
hands together at your heart,

538
00:23:05,850 --> 00:23:07,823
but pay attention
to how you do it.

539
00:23:08,700 --> 00:23:10,150
The meaning,

540
00:23:10,150 --> 00:23:11,856
the focus behind it.

541
00:23:17,270 --> 00:23:18,461
And inhale

542
00:23:19,490 --> 00:23:22,075
one last time
here together with me.

543
00:23:23,220 --> 00:23:25,510
And exhale, bow the 
head to the heart.

544
00:23:25,510 --> 00:23:27,180
Feel a nice stretch
in the back of the neck.

545
00:23:27,180 --> 00:23:30,400
You can stay here for a
moment or two in meditation,

546
00:23:30,400 --> 00:23:31,233
or if you have time,

547
00:23:31,233 --> 00:23:34,750
lie down for some
Shavasana action.

548
00:23:34,750 --> 00:23:36,057
Otherwise,

549
00:23:37,870 --> 00:23:38,703
off you go.

550
00:23:38,703 --> 00:23:40,540
Have a beautiful rest
of the day or evening.

551
00:23:40,540 --> 00:23:41,470
I'll see you tomorrow.

552
00:23:41,470 --> 00:23:42,940
Do not miss it.

553
00:23:42,940 --> 00:23:44,277
I'll see you there.

554
00:23:45,230 --> 00:23:46,692
Namaste.

555
00:23:48,886 --> 00:23:52,733
(soft upbeat music)