1
00:00:00,270 --> 00:00:02,510
- Hello, everyone
and welcome to Move,

2
00:00:02,510 --> 00:00:05,470
your 30 Day Yoga Journey.

3
00:00:05,470 --> 00:00:07,800
It's Day 8,

4
00:00:07,800 --> 00:00:11,170
a treasure amongst the 30 days,

5
00:00:11,170 --> 00:00:14,264
a time where we can rest,

6
00:00:14,264 --> 00:00:18,510
get still, relax, restore,

7
00:00:18,510 --> 00:00:20,180
maybe rejuvenate a little,

8
00:00:20,180 --> 00:00:25,400
let things kind of come
together and ultimately rest.

9
00:00:25,400 --> 00:00:29,410
So if you have a
blanket and a pillow,

10
00:00:29,410 --> 00:00:31,270
you might want
to bring it today.

11
00:00:31,270 --> 00:00:33,550
Blue Heeler, not required.

12
00:00:33,550 --> 00:00:37,651
Hop into something extra
comfy and let's get started.

13
00:00:37,651 --> 00:00:42,102
(soft upbeat music)

14
00:00:53,220 --> 00:00:57,083
Alright, so let's begin
nice and low to the ground.

15
00:00:58,060 --> 00:00:59,640
Come into a comfortable seat.

16
00:00:59,640 --> 00:01:02,300
You can sit on
your pillow or blanket.

17
00:01:02,300 --> 00:01:04,360
I have mine kind of laid out

18
00:01:04,360 --> 00:01:06,460
which I encourage to start

19
00:01:06,460 --> 00:01:11,325
just creating this 
little landscape for

20
00:01:14,309 --> 00:01:18,507
rest and stillness.

21
00:01:18,507 --> 00:01:21,840
So, for many,
this will be a gift,

22
00:01:21,840 --> 00:01:23,923
a real gift of relaxation.

23
00:01:24,840 --> 00:01:28,540
For some, this will be
really challenging to be still,

24
00:01:28,540 --> 00:01:30,217
to be quiet.

25
00:01:31,160 --> 00:01:32,300
And then there's many of us

26
00:01:32,300 --> 00:01:33,930
who will be kind of
captured in-between.

27
00:01:33,930 --> 00:01:38,070
So just remember, the
most important thing,

28
00:01:38,070 --> 00:01:41,083
we're here in this moment.

29
00:01:42,490 --> 00:01:45,580
Come into a nice tall spine,
relax your shoulders,

30
00:01:45,580 --> 00:01:47,430
allow your knees, excuse me,

31
00:01:47,430 --> 00:01:49,430
your hands to rest
gently on your knees.

32
00:01:50,800 --> 00:01:54,493
Lift the chest a little,
tuck the chin a little.

33
00:01:55,890 --> 00:01:59,826
Close your eyes
and breathe in deeply.

34
00:02:02,330 --> 00:02:04,507
And exhale out through the nose.

35
00:02:06,370 --> 00:02:08,798
And inhale in
through the nostrils.

36
00:02:11,410 --> 00:02:13,947
And exhale out
through the nostrils.

37
00:02:16,490 --> 00:02:18,692
Inhale in through the nose.

38
00:02:20,500 --> 00:02:22,370
And exhale out through the nose.

39
00:02:24,050 --> 00:02:25,560
Good, keep breathing here.

40
00:02:25,560 --> 00:02:27,264
We're gonna drop the chin

41
00:02:28,810 --> 00:02:31,590
all the way down to the chest.

42
00:02:31,590 --> 00:02:32,706
Breathe.

43
00:02:33,810 --> 00:02:35,680
Draw your
shoulder blades together,

44
00:02:35,680 --> 00:02:38,799
so you're gonna pull your
shoulders back a bit in space.

45
00:02:41,240 --> 00:02:44,033
And keep breathing as 
then you rock your left ear

46
00:02:44,033 --> 00:02:46,150
over your left shoulder.

47
00:02:46,150 --> 00:02:49,347
Let the shoulders
and the elbows get heavy.

48
00:02:52,300 --> 00:02:55,460
And then drop your chin
down through your chest again

49
00:02:55,460 --> 00:02:58,353
and take the right ear
over the right shoulder.

50
00:02:59,730 --> 00:03:02,900
Soften through
the skin of the face.

51
00:03:02,900 --> 00:03:07,290
Enjoy this time for yourself,
this soft easy movement here.

52
00:03:07,290 --> 00:03:10,180
Now we're gonna go
in just small circles.

53
00:03:10,180 --> 00:03:14,768
So gently drawing
circles with the nose.

54
00:03:18,740 --> 00:03:21,752
And then
reversing the direction.

55
00:03:28,240 --> 00:03:31,040
Whew, and then head over heart,
heart over pelvis.

56
00:03:31,040 --> 00:03:33,840
Send the fingertips out wide.

57
00:03:33,840 --> 00:03:37,100
Pull the palms back,
open the chest.

58
00:03:37,100 --> 00:03:39,655
This is definitely like

59
00:03:39,655 --> 00:03:43,020
Kate Winslet at 
the top of the boat,

60
00:03:43,020 --> 00:03:45,260
Rose, excuse me, in "Titanic."

61
00:03:45,260 --> 00:03:48,820
Just really opening, lifting
up through the armpit chest,

62
00:03:48,820 --> 00:03:51,230
lengthening through
the crown of the head.

63
00:03:51,230 --> 00:03:53,930
Expand, breathe in,
breathe in, breathe in

64
00:03:53,930 --> 00:03:55,623
and then exhale,
give yourself a big hug,

65
00:03:55,623 --> 00:03:57,640
right arm over the left.

66
00:03:57,640 --> 00:04:00,040
You can draw the
chin into the chest,

67
00:04:00,040 --> 00:04:02,360
close your eyes and
feel your own embrace here

68
00:04:02,360 --> 00:04:05,230
as you feel the rise
and fall of your breath,

69
00:04:05,230 --> 00:04:07,422
your breath moving you here.

70
00:04:12,360 --> 00:04:13,450
And then one more time.

71
00:04:13,450 --> 00:04:16,290
This time really
spread the fingertips,

72
00:04:16,290 --> 00:04:17,770
lift up from the pelvic floor.

73
00:04:17,770 --> 00:04:20,020
So instead of sinking
into the seated posture,

74
00:04:20,020 --> 00:04:22,170
we're really
lifting up and out of it.

75
00:04:22,170 --> 00:04:25,850
You might draw the backs of
your palms a little further,

76
00:04:25,850 --> 00:04:27,357
closer to together here.

77
00:04:27,357 --> 00:04:30,647
Breathe in, 
breathe in, breathe in.

78
00:04:30,647 --> 00:04:33,820
And then exhale opposite arm,
left arm on top this time,

79
00:04:33,820 --> 00:04:38,380
as you exhale, wrap your 
arms around yourself,

80
00:04:38,380 --> 00:04:40,390
give yourself a big hug.

81
00:04:40,390 --> 00:04:42,770
Drop your chin to your chest,
close your eyes and

82
00:04:42,770 --> 00:04:45,369
feel your breath move you here.

83
00:04:49,010 --> 00:04:51,660
Soften through the
skin of the forehead.

84
00:04:54,520 --> 00:04:56,100
And really feel
your own embrace,

85
00:04:56,100 --> 00:04:58,741
whatever that means
to you, just stay open.

86
00:05:00,700 --> 00:05:01,533
Mmm.

87
00:05:02,940 --> 00:05:04,900
And then slowly release. 
Awesome.

88
00:05:04,900 --> 00:05:07,090
Left hand comes to the mat,

89
00:05:07,090 --> 00:05:08,790
right fingertips 
gently reach up.

90
00:05:08,790 --> 00:05:13,130
Keep soft fingers here and over.
Nice side body stretch.

91
00:05:13,130 --> 00:05:16,693
You can look up towards the
sky or send your gaze down.

92
00:05:18,230 --> 00:05:22,740
And then reach the
right arm all the way up.

93
00:05:22,740 --> 00:05:24,507
I'm getting relaxed.

94
00:05:24,507 --> 00:05:26,670
And through center and 
then send the left fingertips

95
00:05:26,670 --> 00:05:29,926
up towards the sky.
And same thing.

96
00:05:31,368 --> 00:05:33,883
Sending the gaze down and up.

97
00:05:35,100 --> 00:05:37,721
Stay nice and
heavy in that left hip.

98
00:05:43,070 --> 00:05:45,890
And then release.
Come all the way up.

99
00:05:45,890 --> 00:05:49,020
This time, bring the hands to
the knees, but palms face up.

100
00:05:49,020 --> 00:05:51,850
Close your eyes, 
tuck the chin to your chest.

101
00:05:51,850 --> 00:05:53,570
Inhale in deeply here.

102
00:05:55,380 --> 00:05:57,560
And exhale to
relax the shoulders.

103
00:05:57,560 --> 00:06:00,196
Just come into
some stillness here.

104
00:06:03,840 --> 00:06:06,103
Notice what thoughts come up.

105
00:06:08,450 --> 00:06:13,450
Notice if you're craving
just these little movements,

106
00:06:14,990 --> 00:06:16,639
fidgeting.

107
00:06:18,930 --> 00:06:20,520
They're not bad,
they're not wrong.

108
00:06:20,520 --> 00:06:23,536
Just kind of
noticing those patterns.

109
00:06:26,240 --> 00:06:30,780
Expanding our awareness
here with the invitation,

110
00:06:30,780 --> 00:06:33,697
maybe the
challenge of stillness.

111
00:06:45,960 --> 00:06:47,410
And take a deep breath in.

112
00:06:47,410 --> 00:06:52,330
Feel that breath
going down into your belly.

113
00:06:52,330 --> 00:06:55,210
And as you exhale,
bat the eyelashes open.

114
00:06:55,210 --> 00:06:57,010
We're gonna take the hands now

115
00:06:57,010 --> 00:07:00,200
and you're gonna either bring
your index finger and thumb,

116
00:07:00,200 --> 00:07:04,210
or you can split 
index finger, middle finger,

117
00:07:04,210 --> 00:07:05,830
ring finger, pinky finger.

118
00:07:05,830 --> 00:07:07,860
Or depending on your fingers,

119
00:07:07,860 --> 00:07:11,480
just create a
combination that you can take

120
00:07:11,480 --> 00:07:13,910
to just
underneath the ears here.

121
00:07:13,910 --> 00:07:17,010
And you're just gonna
rub gently back and forth,

122
00:07:17,010 --> 00:07:18,770
up and down.

123
00:07:18,770 --> 00:07:20,253
Massaging here.

124
00:07:21,470 --> 00:07:22,958
Breathing.

125
00:07:28,480 --> 00:07:31,000
And then take this movement

126
00:07:31,000 --> 00:07:33,340
and just let it travel
all the way down the neck

127
00:07:33,340 --> 00:07:34,173
very gently,

128
00:07:34,173 --> 00:07:36,350
you don't have to press hard,
to the collarbone.

129
00:07:36,350 --> 00:07:38,270
And then repeat.

130
00:07:38,270 --> 00:07:41,623
Dragging the fingertips
down to the collarbone.

131
00:07:42,600 --> 00:07:44,650
Just a couple of times here.

132
00:07:50,140 --> 00:07:51,740
And then release. (claps)

133
00:07:51,740 --> 00:07:55,610
Okay, so we're gonna go
into a pranayama, a breath.

134
00:07:55,610 --> 00:08:00,330
This is a technique to
help us kind of down-regulate

135
00:08:00,330 --> 00:08:01,430
to find the rest.

136
00:08:01,430 --> 00:08:03,370
We're gonna come onto
our backs after this.

137
00:08:03,370 --> 00:08:05,210
So go ahead and
sit up nice and tall.

138
00:08:05,210 --> 00:08:07,670
If your back's
getting tired, lift the hips.

139
00:08:07,670 --> 00:08:12,288
In fact, I want to
sit up on my pillow.

140
00:08:14,390 --> 00:08:15,609
Pilla.

141
00:08:17,130 --> 00:08:19,703
We'll take your right hand.

142
00:08:20,870 --> 00:08:24,270
And we're gonna just
seal the right nostril

143
00:08:24,270 --> 00:08:25,720
with the right thumb.

144
00:08:25,720 --> 00:08:28,426
You're gonna inhale in
through the left nostril.

145
00:08:30,160 --> 00:08:31,500
And when you get to
the top of the breath,

146
00:08:31,500 --> 00:08:32,480
you're gonna pause.

147
00:08:32,480 --> 00:08:34,980
You actually hold
and retain the breath

148
00:08:34,980 --> 00:08:37,580
as you switch and
seal the left nostril

149
00:08:37,580 --> 00:08:38,983
with the ring finger.

150
00:08:39,840 --> 00:08:42,319
Then we breathe out
through the right nostril.

151
00:08:43,530 --> 00:08:44,700
If this is new, don't worry.

152
00:08:44,700 --> 00:08:46,210
I'll guide you
nice and slow here.

153
00:08:46,210 --> 00:08:48,634
Inhale in through
the right nostril.

154
00:08:50,840 --> 00:08:53,550
That's it, pause at
the top, hold the breath.

155
00:08:53,550 --> 00:08:57,110
You're gonna seal
the right nostril

156
00:08:57,110 --> 00:08:59,503
and then exhale
out through the left.

157
00:09:02,410 --> 00:09:04,784
Inhale in through
the left nostril.

158
00:09:07,690 --> 00:09:09,910
After the inhale,
we always pause.

159
00:09:09,910 --> 00:09:13,786
We switch and seal and then
exhale out through the right.

160
00:09:16,500 --> 00:09:18,614
Inhale in through the right.

161
00:09:21,670 --> 00:09:23,760
Nice long breath.
There, you got it.

162
00:09:23,760 --> 00:09:28,202
At the top, we switch and seal
and exhale through the left.

163
00:09:30,840 --> 00:09:33,309
Here we go,
inhale through the left.

164
00:09:37,000 --> 00:09:38,540
Pause, retain the breath.

165
00:09:38,540 --> 00:09:42,190
Keep the shoulders
relaxed as you switch and seal.

166
00:09:42,190 --> 00:09:44,217
Exhale through the right.

167
00:09:46,550 --> 00:09:48,515
Inhale through the right.

168
00:09:51,810 --> 00:09:54,930
Pause, the rest of
the body's relaxed here,

169
00:09:54,930 --> 00:09:58,984
switch and seal and slow
exhale through the left.

170
00:10:01,820 --> 00:10:03,871
Inhale through the left.

171
00:10:06,840 --> 00:10:11,468
Pause, switch, seal.
Exhale through the right.

172
00:10:14,680 --> 00:10:15,856
Inhale.

173
00:10:20,510 --> 00:10:24,535
Retain the breath, switch. 
Exhale.

174
00:10:28,860 --> 00:10:31,010
Now close your eyes
if you haven't already.

175
00:10:31,010 --> 00:10:32,841
Inhale through the left.

176
00:10:37,490 --> 00:10:42,019
Retain the breath,
switch and slow exhale.

177
00:10:46,240 --> 00:10:48,260
Stick with it, inhale.

178
00:10:54,720 --> 00:10:58,596
Pause, switch, slow long exhale.

179
00:11:00,560 --> 00:11:03,400
Empty it out, 
empty it out, empty it out.

180
00:11:03,400 --> 00:11:04,790
Inhale.

181
00:11:09,020 --> 00:11:12,245
Switch, exhale.

182
00:11:20,096 --> 00:11:22,247
Stick with it, inhale.

183
00:11:25,780 --> 00:11:29,208
Switch, slow exhale.

184
00:11:33,460 --> 00:11:35,678
Nice, slow inhale.

185
00:11:40,100 --> 00:11:43,597
Switch, slow exhale.

186
00:11:46,730 --> 00:11:50,240
Lengthen through the spine.
Slow inhale.

187
00:11:54,330 --> 00:11:55,780
Switch.

188
00:11:56,820 --> 00:11:58,594
Slow exhale.

189
00:12:00,040 --> 00:12:03,902
Now a couple rounds
here to finish on your own.

190
00:12:47,513 --> 00:12:49,791
And release your right hand.

191
00:12:49,791 --> 00:12:54,979
When you're ready, 
inhale in through both nostrils.

192
00:12:58,000 --> 00:12:59,610
Pay attention to
how you feel here

193
00:12:59,610 --> 00:13:02,633
as you exhale
through both nostrils.

194
00:13:05,300 --> 00:13:06,993
Again, inhale.

195
00:13:10,130 --> 00:13:11,287
And exhale.

196
00:13:13,160 --> 00:13:18,280
Eyes closed, jaw soft,
shoulders relaxed,

197
00:13:18,280 --> 00:13:21,330
lengthening through the spine,
soft in the forehead.

198
00:13:21,330 --> 00:13:23,801
Just take a moment
to notice how you feel.

199
00:13:29,110 --> 00:13:32,600
And then gently bat
the eyelashes open.

200
00:13:32,600 --> 00:13:36,003
Soft, easy movement
in the head, the neck.

201
00:13:39,550 --> 00:13:42,860
Breath technique is amazing.

202
00:13:42,860 --> 00:13:45,335
Cross the right
arm across the body.

203
00:13:46,920 --> 00:13:48,888
Look past your right shoulder.

204
00:13:50,290 --> 00:13:53,343
Release, cross the
left arm across the body.

205
00:13:54,500 --> 00:13:56,260
Look past your left shoulder.

206
00:13:58,790 --> 00:14:01,320
Beautiful, release
just the right leg.

207
00:14:01,320 --> 00:14:03,340
Extend the right leg out long.

208
00:14:03,340 --> 00:14:06,295
Keep the left heel

209
00:14:06,295 --> 00:14:08,192
in towards center.

210
00:14:09,090 --> 00:14:11,870
Right arm comes to the
top of the left thigh,

211
00:14:11,870 --> 00:14:14,430
left fingertips
reach up and over.

212
00:14:14,430 --> 00:14:16,270
There's that side
body stretch again.

213
00:14:16,270 --> 00:14:18,890
Inhale, lengthen
through the neck.

214
00:14:18,890 --> 00:14:22,826
Exhale, bring your left
arm towards your right shin.

215
00:14:24,370 --> 00:14:28,148
Breathe into your belly.
Feel that inhale move you.

216
00:14:30,300 --> 00:14:34,980
And then bring your right
arm over to your right shin.

217
00:14:34,980 --> 00:14:38,210
You're gonna hug your
left knee in just a bit.

218
00:14:38,210 --> 00:14:40,950
So you can
really send your chest,

219
00:14:40,950 --> 00:14:43,010
your torso over your right leg.

220
00:14:43,010 --> 00:14:45,080
Inhale and exhale,

221
00:14:45,080 --> 00:14:47,966
folding in, 
head towards the knee.

222
00:14:55,930 --> 00:15:00,090
Good, then we'll slowly
rise back up and switch.

223
00:15:00,090 --> 00:15:02,410
Right heel comes in,
left leg comes out long.

224
00:15:02,410 --> 00:15:03,777
Nice and gentle.

225
00:15:04,540 --> 00:15:07,640
Left hand comes to the
top of the right thigh.

226
00:15:07,640 --> 00:15:10,220
Right fingertips
sweep up and over.

227
00:15:11,500 --> 00:15:14,450
Big breath in. 
Big breath out.

228
00:15:14,450 --> 00:15:18,690
Right hand comes all the
way down towards the left shin.

229
00:15:18,690 --> 00:15:20,440
If you feel like you're in
a little bit of a pretzel,

230
00:15:20,440 --> 00:15:22,430
you're not alone.

231
00:15:22,430 --> 00:15:26,250
And then left hand
comes over to meet the right.

232
00:15:26,250 --> 00:15:27,900
We hug the right knee in a bit.

233
00:15:27,900 --> 00:15:30,350
Situate so that
your chest, your heart

234
00:15:30,350 --> 00:15:31,950
is over your left leg.

235
00:15:31,950 --> 00:15:35,680
Inhale in to find extension,
lengthen through the spine.

236
00:15:35,680 --> 00:15:38,630
And exhale to melt it down,
head toward the knee.

237
00:15:38,630 --> 00:15:41,850
Doesn't really matter how close
you get to the knee or not.

238
00:15:41,850 --> 00:15:44,065
Just focus on the sensation.

239
00:15:49,040 --> 00:15:51,740
And then slowly release.

240
00:15:51,740 --> 00:15:53,470
We're gonna come
onto our backs now.

241
00:15:53,470 --> 00:15:57,793
You can use your
pillow for the head.

242
00:15:59,430 --> 00:16:02,494
Slowly roll on
down to the ground.

243
00:16:04,600 --> 00:16:07,937
And then when you're ready,
hug the knees into the chest.

244
00:16:13,761 --> 00:16:15,074
Mmm.

245
00:16:15,840 --> 00:16:17,440
And then keep your
right knee hugging in

246
00:16:17,440 --> 00:16:19,440
as you extend the
left leg out long.

247
00:16:19,440 --> 00:16:21,055
Take a deep breath in.

248
00:16:22,300 --> 00:16:24,910
On your breath out, shift
the hips over to the right

249
00:16:24,910 --> 00:16:26,110
and then send your right knee

250
00:16:26,110 --> 00:16:28,550
over towards the
left side of your mat.

251
00:16:28,550 --> 00:16:30,080
Open up through your right arm.

252
00:16:30,080 --> 00:16:32,510
You can bend that right elbow

253
00:16:32,510 --> 00:16:34,270
or keep that right arm straight.

254
00:16:34,270 --> 00:16:36,200
Just try to keep
your right shoulder

255
00:16:37,250 --> 00:16:39,130
moving towards the ground.

256
00:16:39,130 --> 00:16:41,530
Close your eyes,
breathe into your belly here.

257
00:16:41,530 --> 00:16:43,540
Feel this sweet release.

258
00:16:44,810 --> 00:16:45,927
Mmm.

259
00:16:49,610 --> 00:16:52,900
And then slowly
bring it back to center.

260
00:16:52,900 --> 00:16:55,150
Extend the right leg out.

261
00:16:55,150 --> 00:16:57,012
Hug the left knee in.

262
00:16:59,000 --> 00:17:00,372
Big breath.

263
00:17:02,130 --> 00:17:05,080
And on your exhale,
shift the hips to the left.

264
00:17:05,080 --> 00:17:07,890
Guide the left knee
over towards the right

265
00:17:07,890 --> 00:17:11,480
and open up through
your left wing here.

266
00:17:15,700 --> 00:17:17,908
Feel your breath move you.

267
00:17:32,210 --> 00:17:34,420
Beautiful, inhale in.

268
00:17:34,420 --> 00:17:37,939
Use your exhale to
guide it all back to center.

269
00:17:39,670 --> 00:17:41,300
Great, then we'll
cross the right ankle

270
00:17:41,300 --> 00:17:43,010
over the top of the left thigh.

271
00:17:43,010 --> 00:17:45,000
Thread the needle here,

272
00:17:45,000 --> 00:17:47,930
using that right elbow to
press into the right thigh,

273
00:17:47,930 --> 00:17:51,263
maybe soft gentle
movement if it feels good.

274
00:18:01,780 --> 00:18:04,210
And then release the
left foot to the ground.

275
00:18:04,210 --> 00:18:07,420
You're gonna keep
the cross here going.

276
00:18:07,420 --> 00:18:10,010
You're gonna cross the
right leg over the top

277
00:18:10,010 --> 00:18:12,120
and we're gonna come
into another twist here.

278
00:18:12,120 --> 00:18:13,450
Cactus arms this time.

279
00:18:13,450 --> 00:18:15,440
So bend the elbows

280
00:18:15,440 --> 00:18:20,020
as you allow the weight of
the legs to melt to the left.

281
00:18:20,020 --> 00:18:22,400
And then we'll turn
onto our right ear here.

282
00:18:22,400 --> 00:18:23,737
Breathe deep.

283
00:18:25,380 --> 00:18:26,213
If you want a little more,

284
00:18:26,213 --> 00:18:28,511
you can reach the
arms up and overhead.

285
00:18:33,955 --> 00:18:36,429
And then bring
the arms back down,

286
00:18:37,640 --> 00:18:40,030
uncross the legs and
take it to the other side.

287
00:18:40,030 --> 00:18:42,310
Crossing the left
ankle over the right,

288
00:18:42,310 --> 00:18:44,283
thread the needle here.

289
00:18:55,360 --> 00:18:57,480
And then release
the right foot down.

290
00:18:57,480 --> 00:18:59,790
Continue that
cross of the left leg.

291
00:18:59,790 --> 00:19:01,380
Cactus arms here.

292
00:19:01,380 --> 00:19:03,130
Send the hips to the left,

293
00:19:03,130 --> 00:19:06,150
melt the legs to
the right, big breath.

294
00:19:06,150 --> 00:19:08,624
So you turn onto 
your left here. (sighs)

295
00:19:22,970 --> 00:19:26,042
Nice, and then slowly
coming back to center.

296
00:19:27,370 --> 00:19:29,750
We'll bring the soles
of the feet together.

297
00:19:29,750 --> 00:19:31,777
Open the knees, nice and wide.

298
00:19:33,670 --> 00:19:36,432
Let's bring the arms
back to cactus here.

299
00:19:36,432 --> 00:19:37,912
(soft light music)

300
00:19:39,370 --> 00:19:40,960
Take a deep breath in,

301
00:19:40,960 --> 00:19:45,420
close your eyes and relax
the weight of your body here.

302
00:19:45,420 --> 00:19:50,416
Reclined Cobbler's Pose,
reclined Baddha Konasana,

303
00:19:50,416 --> 00:19:52,614
Supta Baddha Konasana.

304
00:19:54,430 --> 00:19:57,667
Soften through the jaw,
soften through the forehead.

305
00:20:00,520 --> 00:20:04,429
Soften through the
fingertips and toes.

306
00:20:16,040 --> 00:20:19,810
Now, these next cues,

307
00:20:19,810 --> 00:20:22,880
I'd like for you to just
listen really carefully.

308
00:20:22,880 --> 00:20:24,290
You can keep your eyes closed

309
00:20:24,290 --> 00:20:26,915
and allow the sound of
my voice to guide you.

310
00:20:30,760 --> 00:20:31,720
A lot of times,

311
00:20:31,720 --> 00:20:34,392
we pay attention to

312
00:20:35,239 --> 00:20:37,920
what we're doing or what 
we're being asked to do

313
00:20:37,920 --> 00:20:38,930
or what we want to do.

314
00:20:38,930 --> 00:20:42,298
But when we release,
kind of skip over the how.

315
00:20:46,390 --> 00:20:48,370
And how you do something,

316
00:20:48,370 --> 00:20:52,300
how you engage in something

317
00:20:54,310 --> 00:20:58,222
really influences the
outcome of that gesture.

318
00:20:59,950 --> 00:21:03,302
It informs how you
feel while you're doing it.

319
00:21:05,230 --> 00:21:06,940
So I'm going to invite all of us

320
00:21:06,940 --> 00:21:08,550
to take the right
hand to the belly,

321
00:21:08,550 --> 00:21:10,330
but instead of just doing
it and if you already did it,

322
00:21:10,330 --> 00:21:12,523
it's okay, bring the
hand back to cactus.

323
00:21:13,620 --> 00:21:15,070
Just think about the how.

324
00:21:15,070 --> 00:21:17,390
So start by
maybe slowing it down,

325
00:21:17,390 --> 00:21:19,180
maybe keeping
the fingertips soft.

326
00:21:19,180 --> 00:21:20,350
You can keep your eyes closed.

327
00:21:20,350 --> 00:21:22,950
You can really
just feel this out,

328
00:21:22,950 --> 00:21:24,640
focusing on how.

329
00:21:24,640 --> 00:21:27,948
And how you bring your
hand to your sweet belly.

330
00:21:29,150 --> 00:21:34,077
If there are 
thoughts of judgment or

331
00:21:34,077 --> 00:21:36,280
unworthiness, just notice that.

332
00:21:36,280 --> 00:21:38,650
And then how you
bring your left hand,

333
00:21:38,650 --> 00:21:41,100
maybe you change it up

334
00:21:41,100 --> 00:21:45,417
and bring your left hand 
to the belly with a little

335
00:21:46,444 --> 00:21:50,270
love or a little gentleness.

336
00:21:50,270 --> 00:21:53,800
And then same thing, as you 
extend the right leg long,

337
00:21:53,800 --> 00:21:57,343
think about how you're
moving into extension.

338
00:21:58,210 --> 00:22:02,025
And then left leg extends.

339
00:22:03,050 --> 00:22:06,369
And turn the toes in and out,

340
00:22:07,840 --> 00:22:08,920
in and out.

341
00:22:08,920 --> 00:22:11,997
Just kind of
meditating on this idea

342
00:22:14,320 --> 00:22:18,573
or this invitation to
focus on how you move.

343
00:22:24,680 --> 00:22:29,370
And then allow the feet
to just turn out naturally.

344
00:22:29,370 --> 00:22:31,230
You could keep the
hands on the belly

345
00:22:31,230 --> 00:22:33,890
or bring your arms
gently to your sides.

346
00:22:33,890 --> 00:22:34,960
Take a deep breath in

347
00:22:34,960 --> 00:22:38,140
and as you exhale, 
relax, rest your body,

348
00:22:38,140 --> 00:22:41,303
rest your heart and
rest your mind here

349
00:22:41,303 --> 00:22:43,638
with a soft, easy breath.

350
00:22:51,660 --> 00:22:53,888
Invite your body to soften,

351
00:22:55,160 --> 00:22:56,902
the heart to soften

352
00:23:02,870 --> 00:23:05,916
and the mental
chatter to soften too.

353
00:23:11,710 --> 00:23:14,157
Take a rest here as you
soften through the toes

354
00:23:14,157 --> 00:23:16,479
and the feet and the ankles.

355
00:23:18,960 --> 00:23:20,560
Let the legs get heavier

356
00:23:20,560 --> 00:23:24,149
as you soften through
the shins and the calves.

357
00:23:29,560 --> 00:23:32,590
Releasing any grip,

358
00:23:34,160 --> 00:23:37,363
softening through the knees,
the backs of the knees,

359
00:23:38,860 --> 00:23:41,517
the sides of the
legs and the inseam.

360
00:23:45,720 --> 00:23:49,020
Allow your eyelids to get
heavy and the forehead to soften

361
00:23:49,020 --> 00:23:51,090
as you continue to relax

362
00:23:51,090 --> 00:23:55,830
through your
strong thighs,

363
00:23:55,830 --> 00:23:58,234
the quadriceps.

364
00:23:58,234 --> 00:24:00,806
Soften through the hamstrings.

365
00:24:04,510 --> 00:24:09,617
The front of the hip,
the outer hip, the glutes.

366
00:24:13,090 --> 00:24:16,433
Really soften
through the pelvis.

367
00:24:18,920 --> 00:24:21,473
Soften through the low belly,

368
00:24:24,410 --> 00:24:26,088
the waistline.

369
00:24:31,040 --> 00:24:34,222
Rest the torso as you
soften all the way up

370
00:24:35,450 --> 00:24:38,517
through the abdominal
wall and the low back,

371
00:24:40,590 --> 00:24:42,438
the side body.

372
00:24:48,340 --> 00:24:51,490
Now gently inhale,
fill the lungs.

373
00:24:51,490 --> 00:24:54,468
Feel the rib cage
expand as you breathe in.

374
00:24:55,920 --> 00:24:59,574
And then allow it to all
soften as you breathe out.

375
00:25:01,770 --> 00:25:05,911
Rest your sweet heart as
you soften through the chest.

376
00:25:08,090 --> 00:25:10,060
Relax your shoulders,

377
00:25:10,060 --> 00:25:12,858
the muscles, trapezius.

378
00:25:16,930 --> 00:25:19,299
Upper back body, the neck,

379
00:25:20,520 --> 00:25:21,953
the throat.

380
00:25:25,390 --> 00:25:28,470
Keep softening through
your fingertips and the hands,

381
00:25:28,470 --> 00:25:29,818
the wrists.

382
00:25:31,080 --> 00:25:32,840
Allow your arms to get heavier

383
00:25:32,840 --> 00:25:35,060
as you soften
through the forearm,

384
00:25:37,220 --> 00:25:38,727
the elbow,

385
00:25:41,680 --> 00:25:46,237
your amazing
upper arms, shoulders.

386
00:25:49,700 --> 00:25:52,670
Now part your lips as you relax

387
00:25:52,670 --> 00:25:56,240
and soften through the jaw,

388
00:25:56,240 --> 00:25:58,330
the skin on the face.

389
00:26:04,140 --> 00:26:06,400
We'll come into
exquisite stillness

390
00:26:06,400 --> 00:26:10,550
as you allow your head,
your skull to just be heavy,

391
00:26:10,550 --> 00:26:12,156
to rest.

392
00:26:19,090 --> 00:26:21,411
Nowhere to go just yet.

393
00:26:23,581 --> 00:26:25,369
Nothing to do.

394
00:26:28,150 --> 00:26:32,490
A golden opportunity
to just practice being.

395
00:26:46,238 --> 00:26:48,338
Let everything go.

396
00:27:37,017 --> 00:27:38,690
Now bring your attention,

397
00:27:38,690 --> 00:27:41,375
your awareness
back to your breath.

398
00:27:53,170 --> 00:27:56,534
And gently begin
to wiggle the toes.

399
00:28:01,130 --> 00:28:02,882
Move your fingers.

400
00:28:13,640 --> 00:28:16,444
And we'll slowly bend
one knee and then the other.

401
00:28:18,150 --> 00:28:21,600
And turn on to one side,
come into a fetal position.

402
00:28:21,600 --> 00:28:22,433
And if you want,

403
00:28:22,433 --> 00:28:24,280
you can pull your blanket now

404
00:28:25,500 --> 00:28:28,210
up to warm your
legs or your feet,

405
00:28:28,210 --> 00:28:31,503
or you can wrap yourself in
your blanket like a burrito.

406
00:28:32,810 --> 00:28:35,070
We're gonna rest
the bottom, excuse me,

407
00:28:35,070 --> 00:28:37,830
rest the head on
the bottom arm here.

408
00:28:37,830 --> 00:28:39,540
So bend that arm,

409
00:28:39,540 --> 00:28:43,390
and then just allow
your top arm to rest gently

410
00:28:43,390 --> 00:28:47,578
hand on the earth
or maybe on your side.

411
00:28:51,760 --> 00:28:53,410
And again, close your eyes,

412
00:28:53,410 --> 00:28:57,020
take a deep breath in and
just surrender everything,

413
00:28:57,020 --> 00:28:59,230
relaxing here in this shape.

414
00:28:59,230 --> 00:29:01,790
You might really hug
the knees up to the chest

415
00:29:01,790 --> 00:29:03,461
to feel a nice

416
00:29:05,709 --> 00:29:08,244
coziness in the low back.

417
00:29:15,170 --> 00:29:20,393
So meditation can look
like many different things.

418
00:29:21,720 --> 00:29:24,370
Often we feel like we
have to have the perfect setup

419
00:29:24,370 --> 00:29:28,159
to pause and meditate.

420
00:29:30,850 --> 00:29:32,982
So we've done many,

421
00:29:35,099 --> 00:29:37,540
many meditations 
in this session.

422
00:29:37,540 --> 00:29:40,363
You can come to a seat,
you can lie on your back,

423
00:29:41,660 --> 00:29:43,620
can take a Forward
Fold over one leg,

424
00:29:43,620 --> 00:29:46,273
or even this
fetal position here,

425
00:29:47,320 --> 00:29:49,120
coming into a mindful setup,

426
00:29:49,120 --> 00:29:51,694
just to practice stillness.

427
00:29:53,140 --> 00:29:56,510
Giving the mind an
opportunity to rest

428
00:29:59,260 --> 00:30:03,530
and allowing yourself to be here

429
00:30:03,530 --> 00:30:07,865
and be fully present 
with whatever comes

430
00:30:07,865 --> 00:30:09,951
across your desk.

431
00:30:38,360 --> 00:30:41,443
For me, yoga is

432
00:30:41,443 --> 00:30:46,370
a practice for daily living.

433
00:30:48,380 --> 00:30:51,353
And that must, 
must, must include

434
00:30:52,645 --> 00:30:54,557
taking time to pause

435
00:30:54,557 --> 00:30:58,925
and be still, to rest.

436
00:31:02,310 --> 00:31:04,805
Thank you for joining me today.

437
00:31:06,300 --> 00:31:10,352
And each day, I look forward
to seeing you again tomorrow.

438
00:31:13,140 --> 00:31:16,550
Move nice and slow out of this.

439
00:31:16,550 --> 00:31:18,510
If you have a little extra time,

440
00:31:18,510 --> 00:31:20,223
maybe you stay
here a little longer

441
00:31:20,223 --> 00:31:23,444
and just notice.

442
00:31:26,145 --> 00:31:28,285
I hope you enjoyed 
today's practice.

443
00:31:29,350 --> 00:31:32,280
I love you. Take good care.
See you tomorrow.

444
00:31:32,280 --> 00:31:33,854
Namaste.

445
00:31:40,980 --> 00:31:45,350
(soft upbeat music)