1 00:00:00,250 --> 00:00:01,936 - Hello everyone and welcome to 2 00:00:01,936 --> 00:00:04,519 Center Your 30 Day Yoga Journey. 3 00:00:04,519 --> 00:00:07,031 I'm Adriene and this is sweet Benji 4 00:00:07,031 --> 00:00:09,290 and we're so excited that you are here. 5 00:00:09,290 --> 00:00:13,800 It is Day 1 and the most important thing 6 00:00:13,800 --> 00:00:16,880 and potentially the hardest part of this whole journey 7 00:00:16,880 --> 00:00:18,630 is that you show up. 8 00:00:18,630 --> 00:00:20,683 Thank you so much for being here. 9 00:00:20,683 --> 00:00:22,172 (snaps) Let's get started. 10 00:00:22,889 --> 00:00:26,469 (light music) 11 00:00:43,569 --> 00:00:47,840 Alrighty, let's begin in a comfortable seat. 12 00:00:47,840 --> 00:00:49,759 Ta-da, we have already begun. 13 00:00:49,759 --> 00:00:52,159 Come on down to the ground. 14 00:00:52,159 --> 00:00:54,954 Take your time getting there. 15 00:00:56,679 --> 00:00:58,820 And this is kind of a great thing to 16 00:00:58,820 --> 00:01:01,920 start with each day that we begin. 17 00:01:01,920 --> 00:01:04,880 No matter how you're feeling or what you're coming to the 18 00:01:04,880 --> 00:01:07,599 practice with, it's all good. I mean that. 19 00:01:07,599 --> 00:01:10,295 I've been doing this a long time, it is all good. 20 00:01:10,295 --> 00:01:12,609 And that is really what we're celebrating today 21 00:01:12,609 --> 00:01:14,560 with our theme of showing up. 22 00:01:14,560 --> 00:01:18,319 So as long as you're showing up to the mat, you can sit here 23 00:01:18,319 --> 00:01:20,700 in a comfortable seat the whole time while the video 24 00:01:20,700 --> 00:01:24,200 rolls on. You can breathe with us instead of move. 25 00:01:24,200 --> 00:01:26,760 I'm gonna show you a lot of modifications, of course, 26 00:01:26,760 --> 00:01:30,227 but the most important thing is that you come with whatever 27 00:01:30,227 --> 00:01:33,452 you've got that day and show up. 28 00:01:33,452 --> 00:01:37,519 So hopefully by now you're in that comfortable seat. 29 00:01:37,519 --> 00:01:40,629 We're just gonna take the hands together, 30 00:01:40,629 --> 00:01:43,519 palms together, 31 00:01:43,519 --> 00:01:46,830 Anjali Mudra at the heart, relax your shoulders and 32 00:01:46,830 --> 00:01:49,925 if you feel comfortable, go ahead and close your eyes 33 00:01:49,925 --> 00:01:54,840 or allow your gaze to soften down gently past your nose. 34 00:01:56,940 --> 00:02:00,120 So we're gonna work with shape a lot. 35 00:02:00,120 --> 00:02:04,129 But again, the most important thing is 36 00:02:04,129 --> 00:02:07,005 the fact that you showed up. 37 00:02:08,021 --> 00:02:11,304 That is 38 00:02:11,304 --> 00:02:13,768 the most valuable part, 39 00:02:13,768 --> 00:02:18,058 in my opinion, of a centering practice. 40 00:02:21,479 --> 00:02:23,159 Begin to relax your shoulders. 41 00:02:23,159 --> 00:02:25,059 We're gonna really ease in. 42 00:02:26,808 --> 00:02:30,699 Tuck your chin slightly, lengthen the back of the neck. 43 00:02:31,599 --> 00:02:34,666 Just start to notice your breath. 44 00:02:37,840 --> 00:02:41,628 Again, showing up with your breath each day. 45 00:02:46,639 --> 00:02:50,969 Not worrying too much about nailing the postures 46 00:02:50,969 --> 00:02:55,560 or accomplishing the journey. 47 00:02:55,560 --> 00:03:00,246 Simply show up and allow the practice to unfold. 48 00:03:03,800 --> 00:03:07,684 Begin to gently deepen your breath. 49 00:03:09,199 --> 00:03:11,159 Whatever that means for you right now. 50 00:03:11,159 --> 00:03:13,368 It could be a couple deep inhalations 51 00:03:13,368 --> 00:03:16,199 and long cleansing exhales. 52 00:03:16,199 --> 00:03:18,859 It could just be 53 00:03:18,859 --> 00:03:23,100 a little more expansion as you breathe in, 54 00:03:23,100 --> 00:03:25,559 and a little more softening, a little awareness 55 00:03:25,559 --> 00:03:28,319 as you breathe out. 56 00:03:28,319 --> 00:03:30,354 So again, no right or wrong. 57 00:03:30,354 --> 00:03:35,801 Just showing up with your breath. 58 00:03:41,340 --> 00:03:46,648 Inviting in a new awareness every time 59 00:03:46,648 --> 00:03:48,871 you come to the mat. 60 00:03:51,914 --> 00:03:56,280 Continue to relax your shoulders down. 61 00:03:56,280 --> 00:03:58,199 Soften your gaze, close the eyes. 62 00:03:58,199 --> 00:04:01,516 Allow the skin of your face to soften. 63 00:04:03,719 --> 00:04:05,739 And as we continue to just tune in 64 00:04:05,739 --> 00:04:08,289 here for a moment or two more, 65 00:04:08,289 --> 00:04:11,354 see if you can sit up a little bit taller, 66 00:04:11,354 --> 00:04:14,039 lengthening through your spine. 67 00:04:15,342 --> 00:04:18,759 Perhaps finding a gentle lift in your heart center. 68 00:04:25,293 --> 00:04:29,017 Continuing to gently deepen the breath. 69 00:04:41,759 --> 00:04:44,399 Our mantra today is "I can." 70 00:04:44,399 --> 00:04:46,279 Take it or leave it. 71 00:04:46,279 --> 00:04:47,839 I can take it and run with it. 72 00:04:47,839 --> 00:04:49,600 "I can." 73 00:04:49,600 --> 00:04:52,519 Or you can just leave it on the shelf. 74 00:04:52,519 --> 00:04:54,611 No worries. 75 00:05:00,240 --> 00:05:03,439 I'm very honored to guide you through this practice. 76 00:05:03,439 --> 00:05:07,720 I'm very honored to practice alongside you. 77 00:05:07,720 --> 00:05:09,811 All of us together. 78 00:05:13,240 --> 00:05:15,808 Find your center. 79 00:05:15,808 --> 00:05:17,930 Let's take a deep breath in. 80 00:05:20,046 --> 00:05:21,040 All together. 81 00:05:21,040 --> 00:05:25,879 And as you exhale, bow the head towards the hands. 82 00:05:25,879 --> 00:05:28,199 Head to heart. Thank you so much for showing up. 83 00:05:28,199 --> 00:05:30,399 This is the hardest part. 84 00:05:30,399 --> 00:05:33,040 And then we can bat the eyelashes open. 85 00:05:33,040 --> 00:05:34,510 Open thyne eyes. 86 00:05:34,510 --> 00:05:38,399 And we're gonna come slowly forward onto all fours. 87 00:05:38,399 --> 00:05:40,070 Take your time. 88 00:05:40,070 --> 00:05:43,344 Move like you love yourself. 89 00:05:43,344 --> 00:05:45,639 Spread your fingertips. It's okay if you don't. 90 00:05:45,639 --> 00:05:46,660 That's why we're here. 91 00:05:46,660 --> 00:05:49,600 We're here to nurture that and nurture that experience 92 00:05:49,600 --> 00:05:53,680 but move as if, right, you love yourself. 93 00:05:53,680 --> 00:05:56,600 Spread the fingertips wide. 94 00:05:56,600 --> 00:05:57,759 Knees underneath the hips. 95 00:05:57,759 --> 00:06:01,779 You can always use a towel or blanket to cushion the knees 96 00:06:01,779 --> 00:06:05,560 in any of these postures where the knees are on the mat. 97 00:06:05,560 --> 00:06:09,120 And just take a second to press away from the yoga mat. 98 00:06:09,120 --> 00:06:10,480 We're gonna do this a lot. 99 00:06:10,480 --> 00:06:14,449 So really not surrendering to the gravity here but 100 00:06:14,449 --> 00:06:17,600 defying gravity on Day 1. What's up? 101 00:06:17,600 --> 00:06:19,800 So press away from the mat and 102 00:06:19,800 --> 00:06:24,639 feel that length in the armpit chest area. 103 00:06:24,639 --> 00:06:28,920 It's kind of a lifting up out of the shoulder. 104 00:06:28,920 --> 00:06:30,680 And feel the heart lift. 105 00:06:30,680 --> 00:06:33,089 And then check in with your ribcage. 106 00:06:33,089 --> 00:06:36,040 Is it also kind of falling towards the ground 107 00:06:36,040 --> 00:06:38,960 or can we again defy gravity? How cool? 108 00:06:38,960 --> 00:06:41,405 As we maybe hug the low ribs up 109 00:06:41,405 --> 00:06:44,480 to find the length in the spine. 110 00:06:44,480 --> 00:06:47,907 As you can see, Benji's perfectly (chuckles) 111 00:06:47,907 --> 00:06:50,360 in position for today's practice. 112 00:06:50,360 --> 00:06:51,959 It's a good omen. 113 00:06:51,959 --> 00:06:54,050 Now bring your awareness to your belly. 114 00:06:54,050 --> 00:06:56,080 Draw your navel up just a bit 115 00:06:56,080 --> 00:06:58,079 and feel this lengthening in the low back. 116 00:06:58,079 --> 00:06:59,160 So if you're like, what? 117 00:06:59,160 --> 00:07:01,240 You can peek at the video instead of allowing it to 118 00:07:01,240 --> 00:07:04,089 collapse here like we're about to intentionally do in 119 00:07:04,089 --> 00:07:07,719 Cow Pose, see if you can find a nice neutral spine. 120 00:07:07,719 --> 00:07:10,759 Drawing the navel up with the low ribs hugging in. 121 00:07:12,400 --> 00:07:13,854 Alright. 122 00:07:13,854 --> 00:07:17,680 Press into the tops of the feet to engage the legs just a bit. 123 00:07:17,680 --> 00:07:20,403 Then bring your gaze straight down. 124 00:07:20,403 --> 00:07:22,490 Neck nice and long. 125 00:07:23,391 --> 00:07:25,600 Bump the hips now just to the left. 126 00:07:25,600 --> 00:07:28,199 Turn your gaze to look past the right shoulder. 127 00:07:28,199 --> 00:07:31,279 Feel a little stretch in your left side waist. 128 00:07:31,279 --> 00:07:35,319 Try to keep your foundation firmly rooted as you press the 129 00:07:35,319 --> 00:07:38,266 hips a little more and send your gaze towards 130 00:07:38,266 --> 00:07:40,690 the back right corner of your mat. 131 00:07:40,690 --> 00:07:42,600 Breathe in. 132 00:07:42,600 --> 00:07:45,959 Nice, and then on the exhale, slow and steady, with control, 133 00:07:45,959 --> 00:07:48,089 come back to center. 134 00:07:48,089 --> 00:07:50,199 And now bumping the hips to the right. 135 00:07:50,199 --> 00:07:52,839 Turning to look past your left shoulder. 136 00:07:54,497 --> 00:07:55,690 So the trick here is 137 00:07:55,690 --> 00:07:58,000 really paying attention to your foundation. 138 00:07:58,000 --> 00:08:00,832 Noticing if the feet have kind of gone askew 139 00:08:00,832 --> 00:08:02,839 or if you're collapsing into your hands. 140 00:08:02,839 --> 00:08:05,469 Reinforce that connection. 141 00:08:05,469 --> 00:08:08,154 And take a deep breath in here as you look towards 142 00:08:08,154 --> 00:08:09,920 the bottom left corner of your mat. 143 00:08:12,218 --> 00:08:16,200 Good, and then exhale, bring it all the way back to center. 144 00:08:16,200 --> 00:08:19,681 Inhale, drop the belly nice and slow here. 145 00:08:19,681 --> 00:08:22,639 Send your heart forward. Gaze forward. 146 00:08:22,639 --> 00:08:24,439 Again, press into the tops of the feet. 147 00:08:24,439 --> 00:08:25,519 Press into the hands. 148 00:08:25,519 --> 00:08:28,683 Feel that stretch in the front body. 149 00:08:28,683 --> 00:08:30,482 And then on your next exhale, 150 00:08:30,482 --> 00:08:33,089 follow your breath, navel draws up. 151 00:08:35,049 --> 00:08:38,243 We tuck the tailbone and the crown of the head 152 00:08:38,243 --> 00:08:41,890 goes to the ground. Cat Pose. 153 00:08:43,535 --> 00:08:44,479 Now let's flow with the breath. 154 00:08:44,479 --> 00:08:47,399 Inhale, dropping the belly, open the chest. 155 00:08:47,399 --> 00:08:50,608 Nice and slow, press into the fingertips. 156 00:08:50,608 --> 00:08:54,080 And exhale, round through the spine, chin to chest. 157 00:08:54,080 --> 00:08:58,162 Really draw the muscles of the deep core up, up, up. 158 00:08:58,162 --> 00:09:00,734 Keep going with your breath. 159 00:09:23,233 --> 00:09:26,689 Good, then bring it back to neutral, Tabletop Position. 160 00:09:26,689 --> 00:09:29,240 We're gonna walk the hands forward from here. 161 00:09:29,240 --> 00:09:31,840 Create two slides with your arms. 162 00:09:31,840 --> 00:09:35,820 The elbow creases are turning towards the front edge 163 00:09:35,820 --> 00:09:37,489 of the mat, slightly in. 164 00:09:37,489 --> 00:09:40,542 So you want to externally rotate your shoulders 165 00:09:40,542 --> 00:09:43,320 so that happens. And then curl the toes under, 166 00:09:43,320 --> 00:09:47,671 inhale in, exhale, from center navel draws in and up, 167 00:09:47,671 --> 00:09:49,200 send the hips high and back. 168 00:09:49,200 --> 00:09:53,481 Our first Downward Dog together in this series. 169 00:09:53,481 --> 00:09:55,240 I have a Benji hair on my knee. 170 00:09:55,240 --> 00:09:57,359 I'll take that for good luck as well. 171 00:09:57,359 --> 00:09:59,669 Take a deep breath in here. 172 00:09:59,669 --> 00:10:03,919 And as you exhale, keep the palms, the knuckles grounded 173 00:10:03,919 --> 00:10:06,960 as you start to find some movement in the lower half of 174 00:10:06,960 --> 00:10:10,989 your body, bending the knees, of course, stretching through 175 00:10:10,989 --> 00:10:13,170 the feet, 176 00:10:14,853 --> 00:10:18,360 the ankles, the achilles, the calves. 177 00:10:19,568 --> 00:10:22,549 Now bend your elbows slightly, just slightly so they're not 178 00:10:22,549 --> 00:10:25,300 locked and continue to think about lifting up through the 179 00:10:25,300 --> 00:10:27,600 hip creases as you breathe in deeply. 180 00:10:30,021 --> 00:10:32,720 And exhale completely. 181 00:10:35,541 --> 00:10:38,441 Great. When you feel good or you feel satisfied, 182 00:10:38,441 --> 00:10:42,210 we'll say, let's find stillness for a breath or two here. 183 00:10:42,210 --> 00:10:45,679 Seeing if we can hug those low ribs in, draw the navel to the 184 00:10:45,679 --> 00:10:48,272 spine, and send the majority of our weight 185 00:10:48,272 --> 00:10:49,760 to the lower half of the body. 186 00:10:49,760 --> 00:10:52,677 Now we have 30 days to work on this together, 187 00:10:52,677 --> 00:10:54,739 so we're just taking stock. 188 00:10:57,865 --> 00:11:00,960 Nice, and then slowly lower to your knees. 189 00:11:00,960 --> 00:11:02,559 Bring the big toes together. 190 00:11:02,559 --> 00:11:04,722 Walk the knees as wide as you're mat, 191 00:11:04,722 --> 00:11:06,649 and send the hips back. 192 00:11:06,649 --> 00:11:08,880 Child's Pose, Extended Child's Pose. 193 00:11:08,880 --> 00:11:10,609 You can bring the palms together if you like, 194 00:11:10,609 --> 00:11:12,279 up and over the head here. 195 00:11:12,279 --> 00:11:15,283 You can stretch the arms out wide. 196 00:11:15,283 --> 00:11:19,940 Find what feels good for a breath cycle or two here. 197 00:11:24,270 --> 00:11:26,683 You can rock the head, the forehead, 198 00:11:26,683 --> 00:11:28,660 maybe gently on the earth. 199 00:11:33,168 --> 00:11:35,679 And then bring the hands back to the mat. 200 00:11:35,679 --> 00:11:37,894 Lift back up through Tabletop, 201 00:11:37,894 --> 00:11:40,240 walk your knees underneath your hips. 202 00:11:40,240 --> 00:11:43,639 Curl the toes under, take a deep breath in, and exhale, 203 00:11:43,639 --> 00:11:47,090 hips up high and back, Downward Facing Dog. 204 00:11:47,090 --> 00:11:49,823 Now anchor through your left heel here. 205 00:11:49,823 --> 00:11:51,317 Press into both palms evenly, 206 00:11:51,317 --> 00:11:53,919 and inhale, slowly lift the right leg up. 207 00:11:53,919 --> 00:11:56,089 See if you can keep your hips level. 208 00:11:56,089 --> 00:11:57,960 If you start to shake here, it's all good. 209 00:11:57,960 --> 00:12:00,503 We're building strength one day at a time. 210 00:12:00,503 --> 00:12:02,589 If you've been practicing a while, see if you can really 211 00:12:02,589 --> 00:12:06,840 work on your symmetry, keeping the hips level, keeping those 212 00:12:06,840 --> 00:12:11,440 low ribs hugging in, pressing away from your mat with your 213 00:12:11,440 --> 00:12:14,578 hands and anchoring through that left heel. 214 00:12:15,566 --> 00:12:16,723 Sweet, then bend the right knee, 215 00:12:16,723 --> 00:12:18,480 and we can open it up for a breath. 216 00:12:18,480 --> 00:12:22,529 Stretch, stacking the hips, breathe in. 217 00:12:22,529 --> 00:12:26,000 And breathe out to bring the right foot down. 218 00:12:26,000 --> 00:12:27,440 Let's take it to the other side. 219 00:12:27,440 --> 00:12:30,200 Take a little break anytime you need to by lowering the knees, 220 00:12:30,200 --> 00:12:33,739 of course, throughout the 30 Day Journey. 221 00:12:33,739 --> 00:12:35,440 Right heel anchors. 222 00:12:35,440 --> 00:12:36,960 When you're ready on an inhale, 223 00:12:36,960 --> 00:12:39,720 sliding that left foot up an imaginary wall. 224 00:12:42,005 --> 00:12:44,830 And then just, today's all about taking stock 225 00:12:44,830 --> 00:12:47,159 without any judgment. Breathe. 226 00:12:47,159 --> 00:12:48,759 Let's try to find some symmetry here, 227 00:12:48,759 --> 00:12:51,480 pressing into both palms evenly. 228 00:12:51,480 --> 00:12:54,279 Maybe pulling that right hip crease back if you've been 229 00:12:54,279 --> 00:12:59,159 practicing for a bit, finding level hips. 230 00:13:00,679 --> 00:13:04,080 And then we release that structure, that specificity by 231 00:13:04,080 --> 00:13:06,300 bending the knees, stacking the hips, 232 00:13:06,300 --> 00:13:07,950 taking a deep breath in. 233 00:13:09,439 --> 00:13:12,519 And an exhale to release it all the way back down. 234 00:13:12,519 --> 00:13:15,938 Sweet, bend the knees, look forward, inhale in, 235 00:13:15,938 --> 00:13:17,440 exhale, make your way to the top. 236 00:13:17,440 --> 00:13:20,019 I'm gonna do crisscross steps today. 237 00:13:20,019 --> 00:13:24,120 Walking slowly up to the mat, stretching as I go. 238 00:13:24,120 --> 00:13:28,120 You can hop, you can take two steps, four steps. 239 00:13:29,410 --> 00:13:32,489 I'll meet you at the top, feet hip width apart, 240 00:13:32,489 --> 00:13:35,310 standing Forward Fold. 241 00:13:35,310 --> 00:13:37,580 Take a couple deep breaths here. 242 00:13:40,304 --> 00:13:41,667 Bend your knees, 243 00:13:41,667 --> 00:13:45,529 feel that beautiful stretch in the low back. 244 00:13:46,937 --> 00:13:49,720 And then send your awareness to the soles of your feet. 245 00:13:49,720 --> 00:13:52,299 So grounding through all four corners of the feet, 246 00:13:52,299 --> 00:13:54,299 the back two corners of the heels, 247 00:13:54,299 --> 00:13:56,039 the ball joint of the big toe, 248 00:13:56,039 --> 00:13:58,930 and the ball joint of the pinky toe. 249 00:13:58,930 --> 00:14:01,669 Find your footing. 250 00:14:02,747 --> 00:14:05,279 And then when you're ready, we're gonna bend the knees so 251 00:14:05,279 --> 00:14:08,840 much that the belly comes towards the tops of the thighs 252 00:14:08,840 --> 00:14:10,260 and the strong muscles of the 253 00:14:10,260 --> 00:14:11,859 glutes and the legs start to engage. 254 00:14:11,859 --> 00:14:15,919 And it's from there that we'll slowly then begin to tuck the 255 00:14:15,919 --> 00:14:18,399 chin into the chest and roll it up. 256 00:14:18,399 --> 00:14:21,538 Hands on the waist, or if you feel comfortable, 257 00:14:21,538 --> 00:14:25,240 hands falling forward like a rag doll. 258 00:14:32,520 --> 00:14:36,644 Slowly as you rise up, stacking through the spine, 259 00:14:36,644 --> 00:14:40,668 reinforce that connection with your feet. 260 00:14:40,668 --> 00:14:44,440 It's just an awareness all four corners, grounding. 261 00:14:46,183 --> 00:14:49,240 And then think about this upward current of energy, 262 00:14:49,240 --> 00:14:50,840 lifting you through the front body. 263 00:14:50,840 --> 00:14:52,600 You can kind of use your imagination. 264 00:14:52,600 --> 00:14:55,270 There's this element of creativity to this practice 265 00:14:55,270 --> 00:14:58,720 that's gonna take us to Day 30 in a really beautiful way. 266 00:14:58,720 --> 00:15:00,323 So think of like, I always think of it 267 00:15:00,323 --> 00:15:04,001 as like Ariel on the rock or Kate at the front of the boat 268 00:15:04,001 --> 00:15:07,020 but we're lifting up through the front. 269 00:15:07,020 --> 00:15:09,729 And then just like in traditional yoga practice 270 00:15:09,729 --> 00:15:12,000 (chuckles) and science, what goes up 271 00:15:12,000 --> 00:15:12,960 must come down. 272 00:15:12,960 --> 00:15:16,039 We have the lift, lifting, and then the grounding. 273 00:15:16,039 --> 00:15:18,200 So think about this grounding energy in the back body. 274 00:15:18,200 --> 00:15:20,639 And that's kind of what's bringing into your natural, 275 00:15:20,639 --> 00:15:23,320 bringing you into your natural posture today. 276 00:15:23,320 --> 00:15:26,590 So you don't have to force these postures. 277 00:15:26,590 --> 00:15:28,563 I will guide you and help kind of 278 00:15:28,563 --> 00:15:30,350 carry us through an exploration. 279 00:15:30,350 --> 00:15:32,559 But think about the energy you're bringing each day and 280 00:15:32,559 --> 00:15:35,889 how you have the power to shift that just by coming 281 00:15:35,889 --> 00:15:38,080 to the mat and spending some time with yourself. 282 00:15:38,080 --> 00:15:40,391 So lifting up through the front body, 283 00:15:40,391 --> 00:15:42,793 grounding through the back body. 284 00:15:42,793 --> 00:15:46,039 Find your Mountain Pose today. 285 00:15:46,039 --> 00:15:48,058 That's what this shape is. 286 00:15:48,058 --> 00:15:49,983 You can imagine the crown of your head 287 00:15:49,983 --> 00:15:51,610 is the tip of the Mountain. 288 00:15:51,610 --> 00:15:54,405 I always used to do that in my kids' yoga classes, 289 00:15:54,405 --> 00:15:56,859 but I think it's great, I mean, I use it all the time too, 290 00:15:56,859 --> 00:16:00,620 just finding that length from the crown. 291 00:16:03,840 --> 00:16:07,440 That lengthening through the spine that we're gonna focus 292 00:16:07,440 --> 00:16:10,496 a lot on throughout this journey. 293 00:16:11,703 --> 00:16:14,320 Alright, take a deep breath in here and as you breathe in 294 00:16:14,320 --> 00:16:16,840 this time, think about sending that breath to your belly. 295 00:16:16,840 --> 00:16:18,960 So a nice full belly breath. 296 00:16:20,818 --> 00:16:23,299 And then let it go. 297 00:16:23,299 --> 00:16:25,050 And twice more like that. 298 00:16:25,050 --> 00:16:26,710 Actually, let's bring the hands to the belly. 299 00:16:26,710 --> 00:16:30,310 Big inhale here. Feel that expansion in your hands. 300 00:16:30,310 --> 00:16:33,259 And on the exhale, the navel draws in. 301 00:16:33,259 --> 00:16:34,879 And one more just like that. 302 00:16:34,879 --> 00:16:36,519 We're playing around, big inhale. 303 00:16:38,567 --> 00:16:41,039 And exhale, draw it in. 304 00:16:42,288 --> 00:16:46,288 Sweet. Interlace the fingertips, bring them behind your head. 305 00:16:46,288 --> 00:16:51,783 Thumbs can extend here to kind of cradle your neck with love. 306 00:16:51,783 --> 00:16:53,499 Soft bend in the knees. 307 00:16:53,499 --> 00:16:55,519 We're gonna inhale in, lift the chest 308 00:16:55,519 --> 00:16:56,480 just lean back a bit. 309 00:16:56,480 --> 00:16:58,399 You don't have to do a crazy back bend here. 310 00:16:58,399 --> 00:17:00,480 In fact, don't. Keep the knees bent. 311 00:17:00,480 --> 00:17:01,600 Navel draws in. 312 00:17:01,600 --> 00:17:05,359 You're just gonna take the left elbow down, right elbow up. 313 00:17:05,359 --> 00:17:07,370 Nice side body stretch here. 314 00:17:07,370 --> 00:17:11,400 Reinforce that connection with your right heel to the earth. 315 00:17:12,555 --> 00:17:14,909 Then navel draws in, knees stay bent. 316 00:17:14,909 --> 00:17:17,309 You're just going to accentuate the bend in the knees 317 00:17:17,309 --> 00:17:19,000 as the navel draws back. 318 00:17:19,000 --> 00:17:23,329 And you come through center, think Cat Pose. 319 00:17:23,329 --> 00:17:25,559 And then over to the right. 320 00:17:25,559 --> 00:17:27,759 Right elbow down, left elbow up. 321 00:17:27,759 --> 00:17:31,759 Lean your head back into your little neck cradle here that 322 00:17:31,759 --> 00:17:33,160 you've created with your thumbs. 323 00:17:33,160 --> 00:17:35,489 Feel that stretch in the left side waist. 324 00:17:35,489 --> 00:17:38,073 Dig into your left heel. 325 00:17:38,073 --> 00:17:40,440 And then we'll take it all the way up through center. 326 00:17:40,440 --> 00:17:43,204 Now let's keep this going a slow 327 00:17:43,204 --> 00:17:45,710 circular motion with your breath. 328 00:17:47,391 --> 00:17:50,450 There's no right or wrong with the breath. 329 00:17:50,450 --> 00:17:54,695 Just allowing it to have 330 00:17:54,695 --> 00:17:57,640 and try to maintain the spotlight. 331 00:17:59,185 --> 00:18:01,489 Breathing deeply. 332 00:18:02,894 --> 00:18:06,784 Keeping it moving now nice and slow, 333 00:18:06,784 --> 00:18:09,799 this circular motion with your breath. 334 00:18:11,290 --> 00:18:15,480 And there's no right or wrong with the breath here. 335 00:18:15,480 --> 00:18:20,280 Just making sure the breath is leading the way. 336 00:18:20,280 --> 00:18:23,540 Whatever that means to you. Benji just sighed (laughs). 337 00:18:25,550 --> 00:18:27,970 Listening to his breath. 338 00:18:27,970 --> 00:18:32,103 Okay and in your own time, so you decide when, 339 00:18:32,103 --> 00:18:34,310 be sure to reverse it. 340 00:18:35,308 --> 00:18:39,700 And try to keep the elbows nice and wide, the knees soft. 341 00:18:39,700 --> 00:18:42,079 We're massaging the internal organs here. 342 00:18:44,349 --> 00:18:49,006 Lengthening the side body, the side waist, the low back. 343 00:18:49,006 --> 00:18:53,500 Connecting to the glutes, the quads. 344 00:18:53,500 --> 00:18:57,000 And giving the spine lots of love. 345 00:18:57,000 --> 00:18:59,680 Alright, bring it back up to your Mountain Pose. 346 00:18:59,680 --> 00:19:01,939 We can release the fingertips down and now we're gonna 347 00:19:01,939 --> 00:19:04,900 interlace them, bind them behind the back. 348 00:19:04,900 --> 00:19:06,739 Draw the knuckles down and away, 349 00:19:06,739 --> 00:19:09,695 open the chest, stand up nice and tall. 350 00:19:09,695 --> 00:19:10,839 Take a deep breath in. 351 00:19:10,839 --> 00:19:14,220 Feel that stretch in the pectorals 352 00:19:14,220 --> 00:19:17,760 and a little opening in your heart space. 353 00:19:17,760 --> 00:19:21,160 Sweet and on your exhale, let's slowly take it forward. 354 00:19:21,160 --> 00:19:23,359 Diving forward into a Forward Fold. 355 00:19:23,359 --> 00:19:26,180 Keeping the bind. Bending the knees. 356 00:19:26,180 --> 00:19:29,649 Allowing the head, the neck, the shoulders to relax. 357 00:19:29,649 --> 00:19:33,240 So if there's any gripping there, holding any tension, 358 00:19:34,553 --> 00:19:36,319 try to soften it with some gentle movement. 359 00:19:36,319 --> 00:19:39,309 Maybe shaking the head yes. 360 00:19:39,309 --> 00:19:40,970 And no. 361 00:19:44,379 --> 00:19:47,240 And then nice and slow, with control, best you can, 362 00:19:47,240 --> 00:19:51,000 release the fingertips and with control wiggle the fingertips 363 00:19:51,000 --> 00:19:54,839 as you slowly release the arms all the way back down. 364 00:19:55,779 --> 00:19:57,569 Great, take a deep breath in. 365 00:19:57,569 --> 00:20:00,519 You're gonna slide the hands up to the tops of the shins and 366 00:20:00,519 --> 00:20:03,380 just find length in the spine as you breathe in. 367 00:20:03,380 --> 00:20:07,359 A little lift halfway and then exhale, soften and fold. 368 00:20:07,359 --> 00:20:10,189 Let everything come back down. 369 00:20:10,189 --> 00:20:12,391 Standing Forward Fold. 370 00:20:12,391 --> 00:20:13,960 Great, fingertips come to the mat. 371 00:20:13,960 --> 00:20:17,625 Step your left foot back, left foot. 372 00:20:17,625 --> 00:20:21,319 Bend the right knee and we're gonna, slow and steady, 373 00:20:21,319 --> 00:20:25,869 we're gonna roll up nice and slow to a standing lunge. 374 00:20:25,869 --> 00:20:28,250 Hands come to the waist. 375 00:20:28,250 --> 00:20:29,340 Breathe deep here. 376 00:20:29,340 --> 00:20:31,910 If this is much too much for you today, you can lower this 377 00:20:31,910 --> 00:20:33,990 knee down to the ground and work here. 378 00:20:33,990 --> 00:20:35,600 Perfect, awesome. 379 00:20:35,600 --> 00:20:38,519 Pull the right hip crease back. Draw the navel in and up. 380 00:20:38,519 --> 00:20:41,909 See if you can find this lift from the pelvic floor. 381 00:20:41,909 --> 00:20:45,700 Good, then stay here, breathe or fingertips can go down to 382 00:20:45,700 --> 00:20:50,030 come up as you inhale reaching all the way up towards the sky. 383 00:20:50,030 --> 00:20:52,210 Front knee over front ankle. 384 00:20:52,210 --> 00:20:55,400 Pulling that right hip crease back, hugging the low ribs in. 385 00:20:55,400 --> 00:20:57,764 Take a deep breath in. 386 00:20:57,764 --> 00:21:00,290 Relax the shoulders as you breathe out. 387 00:21:00,290 --> 00:21:04,599 On your next inhale, carve a line with your nose to slowly 388 00:21:04,599 --> 00:21:06,279 look all the way up towards your fingertips. 389 00:21:06,279 --> 00:21:08,770 Just check it out. Taking stock. 390 00:21:08,770 --> 00:21:11,770 Good and then exhale, pivot on the back foot, 391 00:21:11,770 --> 00:21:13,363 bring your left heel to the ground 392 00:21:13,363 --> 00:21:15,160 and we're gonna open up Warrior II. 393 00:21:15,160 --> 00:21:16,720 Just checking it out today. 394 00:21:16,720 --> 00:21:20,180 Pull the pinkies back, lift up through your heart 395 00:21:20,180 --> 00:21:23,220 and then send your gaze past your right fingertips. 396 00:21:23,220 --> 00:21:26,319 Owning this shape, feeling this sensation. 397 00:21:27,761 --> 00:21:29,230 Breathe. 398 00:21:32,426 --> 00:21:33,880 And then let's flip the script. 399 00:21:33,880 --> 00:21:35,793 You're gonna straighten the front leg now, 400 00:21:35,793 --> 00:21:38,279 send the right fingertips all the way up and back. 401 00:21:38,279 --> 00:21:40,400 A little Reverse Triangle here. 402 00:21:40,400 --> 00:21:43,669 Big stretch, big breath. Inhale in. 403 00:21:43,669 --> 00:21:44,960 Exhale, have a little fun here. 404 00:21:44,960 --> 00:21:47,192 We're gonna cartwheel it all the way back 405 00:21:47,192 --> 00:21:50,200 to a nice low lunge, fingertips on the ground. 406 00:21:50,200 --> 00:21:52,536 Good. In your lunge, you can 407 00:21:52,536 --> 00:21:54,680 keep the back knee lifted or lowered. 408 00:21:54,680 --> 00:21:56,559 As you inhale, look forward. 409 00:21:56,559 --> 00:21:58,790 Open up through the front body. 410 00:21:58,790 --> 00:22:02,079 And then exhale, plant the palms, step the right foot 411 00:22:02,079 --> 00:22:03,920 back to a Plank Pose. 412 00:22:03,920 --> 00:22:06,240 Mhmmm, on Day 1. We got this. 413 00:22:06,240 --> 00:22:08,915 Navel draws up, press away from your yoga mat, 414 00:22:08,915 --> 00:22:12,139 reach the heels back, crown of the head forward. 415 00:22:12,139 --> 00:22:15,319 Take a breath or two here to just take stock. 416 00:22:15,319 --> 00:22:17,387 You got this. 417 00:22:17,387 --> 00:22:19,320 Breathe. 418 00:22:24,792 --> 00:22:28,160 And after a couple breaths, you can lower the knees and slowly 419 00:22:28,160 --> 00:22:30,000 lower all the way to the belly. 420 00:22:30,000 --> 00:22:32,759 I wish you guys had the view I had, have. 421 00:22:32,759 --> 00:22:34,249 (kisses Benji) 422 00:22:34,249 --> 00:22:36,519 And then dragging the hands underneath the shoulders, 423 00:22:36,519 --> 00:22:39,480 we're gonna come into three Baby Cobras. 424 00:22:39,480 --> 00:22:43,533 So press into your foundation (laughs). 425 00:22:43,533 --> 00:22:44,691 Hi, buddy. 426 00:22:44,691 --> 00:22:45,990 Press into your foundation, 427 00:22:45,990 --> 00:22:49,179 that which is touching the earth. 428 00:22:49,179 --> 00:22:51,957 And when you're ready, inhale, lift up, Baby Cobra. 429 00:22:51,957 --> 00:22:54,240 Nice and easy. Careful not to crunch the back of the neck. 430 00:22:54,240 --> 00:22:56,580 Keep the chin tucked. 431 00:22:56,580 --> 00:22:58,640 On an exhale, slowly lower. 432 00:22:58,640 --> 00:23:02,220 Forehead kisses the earth or Benji. 433 00:23:02,220 --> 00:23:03,680 Inhale, rise up. 434 00:23:03,680 --> 00:23:06,170 Squeeze the elbows, each time find something new. 435 00:23:07,110 --> 00:23:09,119 Exhale, cascade it down. 436 00:23:10,501 --> 00:23:12,640 And one more inhale, lift up. 437 00:23:14,279 --> 00:23:17,430 And exhale, soften and release. 438 00:23:17,430 --> 00:23:20,680 Good, curl the toes under, lift the kneecaps, tone the quads. 439 00:23:20,680 --> 00:23:21,640 Inhale in. 440 00:23:21,640 --> 00:23:24,480 Exhale, press up, power up. 441 00:23:24,480 --> 00:23:27,240 Quietly whisper to yourself, "I am strong." 442 00:23:27,240 --> 00:23:28,569 I am strong. 443 00:23:28,569 --> 00:23:32,240 Then send the hips up high and back, Downward Facing Dog. 444 00:23:32,240 --> 00:23:34,599 And remember today's affirmation "I can." 445 00:23:39,761 --> 00:23:42,200 Then bend the knees, inhale, look forward. 446 00:23:42,200 --> 00:23:44,490 Exhale, make your way to the top. 447 00:23:44,490 --> 00:23:45,759 Baby steps, 448 00:23:45,759 --> 00:23:49,821 maybe rag doll, maybe a little hop. 449 00:23:49,821 --> 00:23:52,300 Then feet come together, really together here, 450 00:23:52,300 --> 00:23:54,379 Standing Forward Fold. 451 00:23:54,379 --> 00:23:57,650 Good, inhale, halfway lift. 452 00:23:57,650 --> 00:24:02,482 Exhale, slowly bending back into the fold. 453 00:24:02,482 --> 00:24:04,759 Good. Bend the knees, fingertips come to the mat. 454 00:24:04,759 --> 00:24:07,942 This time we step the right foot back. 455 00:24:07,942 --> 00:24:10,839 Bend through the left knee. 456 00:24:10,839 --> 00:24:13,719 Imagine you're squeezing your legs in 457 00:24:13,719 --> 00:24:15,439 towards the midline of your mat. 458 00:24:15,439 --> 00:24:19,599 So there's this kind of cinching, drawing inward 459 00:24:19,599 --> 00:24:21,969 energy as you slowly rise up, 460 00:24:21,969 --> 00:24:25,879 standing lunge, hands on hips. 461 00:24:25,879 --> 00:24:28,200 Front knee bent, right heel reaching back. 462 00:24:28,200 --> 00:24:31,519 We can always bring that back knee down, no problem. 463 00:24:34,665 --> 00:24:36,384 And breathe here. 464 00:24:36,384 --> 00:24:39,480 Relax the shoulders. Find your center. 465 00:24:39,480 --> 00:24:41,319 So draw that navel in and up. 466 00:24:41,319 --> 00:24:43,680 In yoga we call this Uddiyana Bandha 467 00:24:43,680 --> 00:24:47,720 but really you can also think about engaging the muscles of 468 00:24:47,720 --> 00:24:51,070 your deep core, your lower core, your guts. 469 00:24:53,786 --> 00:24:57,064 And then if you like, send the fingertips down to come up. 470 00:24:57,064 --> 00:24:59,720 Little expression here, high lunge. 471 00:25:02,571 --> 00:25:04,780 Breathe. 472 00:25:04,780 --> 00:25:08,215 And then maybe carving a line with the nose all the way up. 473 00:25:08,215 --> 00:25:11,079 Taking a deep breath in to look up towards the sky. 474 00:25:13,402 --> 00:25:17,090 Sweet, and then on an exhale we open up, Warrior II. 475 00:25:18,488 --> 00:25:20,480 Press into the outer edge of your back foot. 476 00:25:20,480 --> 00:25:25,220 Your right toes are turned in towards the center 477 00:25:25,220 --> 00:25:27,849 of your mat just a hair. 478 00:25:27,849 --> 00:25:29,039 Front knee's bent. 479 00:25:29,039 --> 00:25:30,890 Just taking stock today. 480 00:25:31,949 --> 00:25:33,274 I want to stack the head over the heart, 481 00:25:33,274 --> 00:25:35,505 the heart over pelvis 482 00:25:35,505 --> 00:25:38,039 in this Warrior posture. 483 00:25:38,039 --> 00:25:41,830 So just take note. 484 00:25:44,249 --> 00:25:45,877 Good, then straighten the front leg, 485 00:25:45,877 --> 00:25:48,319 send the left fingertips all the way up and back. 486 00:25:48,319 --> 00:25:51,329 Big breath, big stretch from the ball joint of your 487 00:25:51,329 --> 00:25:55,239 left big toe all the way through your left fingertips. 488 00:25:55,239 --> 00:25:58,319 Good, then exhale, cartwheel it all the way forward. 489 00:25:58,319 --> 00:26:00,199 Take up space. 490 00:26:00,199 --> 00:26:03,040 Slowly and with control, come all the way back down 491 00:26:03,040 --> 00:26:06,599 to your nice low runner's lunge. 492 00:26:06,599 --> 00:26:08,839 Good, back knee can stay lifted or lowered. 493 00:26:08,839 --> 00:26:12,416 We're gonna inhale, open the chest, look forward. 494 00:26:12,416 --> 00:26:14,990 Creating a whole body experience here. 495 00:26:14,990 --> 00:26:17,460 Good, then exhale, plant the palms, 496 00:26:17,460 --> 00:26:19,480 step it back, Plank Pose. 497 00:26:19,480 --> 00:26:20,960 Take a deep breath in here. 498 00:26:20,960 --> 00:26:22,149 Listen carefully. 499 00:26:22,149 --> 00:26:26,480 Exhale, hips up high and back, Downward Facing Dog. 500 00:26:28,090 --> 00:26:29,670 You can. 501 00:26:29,670 --> 00:26:32,880 The hardest part is showing up and we are here. 502 00:26:32,880 --> 00:26:34,959 You can and you will. 503 00:26:34,959 --> 00:26:36,720 Take one more deep breath in. 504 00:26:39,491 --> 00:26:43,839 And on your exhale, melt your heels down towards the earth. 505 00:26:43,839 --> 00:26:45,670 That's okay if they don't touch. 506 00:26:45,670 --> 00:26:47,871 Just the intention and press away 507 00:26:47,871 --> 00:26:50,240 from your mat with your palms. 508 00:26:51,731 --> 00:26:52,929 Sweet. 509 00:26:52,929 --> 00:26:57,599 And when you're ready, a slow descend of the knees to kiss 510 00:26:57,599 --> 00:27:01,828 the earth and we'll send the hips back to melt the heart, 511 00:27:01,828 --> 00:27:03,542 Child's Pose. 512 00:27:05,904 --> 00:27:09,819 Can keep the arms reaching forward or if it feels good, 513 00:27:09,819 --> 00:27:14,279 you can slide the palms on the mat and send the fingertips 514 00:27:14,279 --> 00:27:16,783 towards the back edge, towards your feet 515 00:27:16,783 --> 00:27:19,359 and allow the shoulders to round forward. 516 00:27:19,359 --> 00:27:22,759 Close your eyes, my darling friends. 517 00:27:22,759 --> 00:27:24,780 Make a wish. 518 00:27:24,780 --> 00:27:26,687 Sorry, it's too early in the series 519 00:27:26,687 --> 00:27:29,160 to start singing Boyz II Men. 520 00:27:29,160 --> 00:27:30,900 Is it though? 521 00:27:32,379 --> 00:27:35,359 Take a couple centering breaths here. 522 00:27:35,359 --> 00:27:40,240 Feeling the way your breath moves you. 523 00:27:42,279 --> 00:27:45,799 Feel that stretch in the skin of the back as you breathe in. 524 00:27:48,329 --> 00:27:52,259 And just that softening as you exhale. 525 00:27:55,265 --> 00:28:00,065 And if this shape is not so good for you, you can come 526 00:28:00,065 --> 00:28:01,781 to lie on your back a little early 527 00:28:01,781 --> 00:28:03,819 or you can come to a comfortable seat. 528 00:28:03,819 --> 00:28:07,277 We're just gonna take two more cycles of breath here. 529 00:28:18,624 --> 00:28:23,480 And then slowly lift the head and the heart. 530 00:28:23,480 --> 00:28:28,240 We'll come to shift our weight just to one side, any side, 531 00:28:28,240 --> 00:28:30,789 and then send the legs out in front. 532 00:28:30,789 --> 00:28:32,480 We're gonna point the toes. 533 00:28:32,480 --> 00:28:36,490 Sorry buddy. (chuckles) 534 00:28:36,490 --> 00:28:37,949 Okay, I'll adjust for you. 535 00:28:37,949 --> 00:28:40,680 We're gonna point the toes, send the fingertips forward. 536 00:28:40,680 --> 00:28:42,160 You can interlace them if you like. 537 00:28:42,160 --> 00:28:44,300 You can do like a Charlie's Angel, steeple grip 538 00:28:44,300 --> 00:28:45,740 or you can just reach them forward. 539 00:28:45,740 --> 00:28:48,279 But we want to send intention out through the arms 'cause 540 00:28:48,279 --> 00:28:50,720 it's gonna help you as you point the toes. 541 00:28:50,720 --> 00:28:53,720 And today, again, just taking stock, my friends, 542 00:28:53,720 --> 00:28:56,242 so we're gonna slowly roll it down. 543 00:28:56,242 --> 00:29:01,440 Working to engage the muscles of the core and working to 544 00:29:01,440 --> 00:29:04,519 really see if we can go one vertebra at a time. 545 00:29:04,519 --> 00:29:07,440 Now there may be a moment where your legs fly up. 546 00:29:07,440 --> 00:29:09,119 Very humbling moment. 547 00:29:09,119 --> 00:29:10,974 That's why we're here. 548 00:29:10,974 --> 00:29:14,440 Humility is a big part of this practice for me. 549 00:29:15,903 --> 00:29:18,640 And then eventually, you're probably, maybe already there 550 00:29:18,640 --> 00:29:21,738 (chuckles), we'll come down to the ground. 551 00:29:21,738 --> 00:29:24,479 And we will snuggle the shoulder blades 552 00:29:24,479 --> 00:29:26,485 underneath the heart space. 553 00:29:26,485 --> 00:29:27,960 Take a deep breath in. 554 00:29:29,841 --> 00:29:32,240 And on an exhale, we're just gonna give ourselves a little 555 00:29:32,240 --> 00:29:34,279 hug here to close. 556 00:29:34,279 --> 00:29:36,279 So hug the knees up to the chest. 557 00:29:36,279 --> 00:29:40,103 You can massage the lower back and the sacrum here by drawing 558 00:29:40,103 --> 00:29:43,599 slow circles, maybe one way, and then the other. 559 00:29:50,630 --> 00:29:54,135 Keep the breath nice and active here 560 00:29:54,135 --> 00:29:59,079 as we inch towards the end of this practice. 561 00:29:59,079 --> 00:30:01,799 For real, that's it. It flew by. 562 00:30:02,797 --> 00:30:05,920 Each day we'll be learning new vocabulary. 563 00:30:10,375 --> 00:30:15,599 And showing up for an experience that 564 00:30:15,599 --> 00:30:18,610 will have such an impact off the mat. 565 00:30:18,610 --> 00:30:21,480 One that we don't even know. 566 00:30:21,480 --> 00:30:24,720 One that we can't even see, but we'll be able to feel. 567 00:30:27,493 --> 00:30:30,440 Alright. Bring the feet to the ground. 568 00:30:30,440 --> 00:30:32,019 Extend one leg. 569 00:30:32,019 --> 00:30:35,220 And then the other. If there's any last little bits of 570 00:30:35,220 --> 00:30:40,329 movement, maybe you want to do before we wrap this baby, 571 00:30:40,329 --> 00:30:44,559 please feel free to mindfully do them now. 572 00:30:45,763 --> 00:30:49,591 Let's come into this shape of 573 00:30:49,591 --> 00:30:51,369 the Corpse Pose, a Shavasana, 574 00:30:51,369 --> 00:30:56,720 where we relax the full weight of the body into the earth. 575 00:30:56,720 --> 00:31:01,239 So now we completely surrender to gravity. 576 00:31:03,719 --> 00:31:06,359 And I would invite you to close your eyes. 577 00:31:08,498 --> 00:31:12,559 And just think about this shape every time we come to the end. 578 00:31:12,559 --> 00:31:15,240 This is for people who have been practicing a long time 579 00:31:15,240 --> 00:31:18,080 and for a beautiful beginner's mind. 580 00:31:18,080 --> 00:31:22,039 Think about this as a layered event. 581 00:31:23,661 --> 00:31:26,119 First exhale, you let go once. 582 00:31:26,119 --> 00:31:28,429 Second exhale, 583 00:31:28,429 --> 00:31:32,119 you might notice that you're holding in an area 584 00:31:32,119 --> 00:31:34,629 of the body that maybe you weren't aware of. 585 00:31:37,560 --> 00:31:42,400 And then there's the energetic offering here to really just 586 00:31:42,400 --> 00:31:47,900 allow your energy to soften, 587 00:31:47,900 --> 00:31:52,399 to recalibrate, to allow the nutrients of your practice, 588 00:31:53,287 --> 00:31:55,148 the breath work, 589 00:31:55,148 --> 00:31:58,200 the affirmation, the movement. 590 00:32:01,808 --> 00:32:04,712 Allow it to come together, 591 00:32:07,893 --> 00:32:10,851 so that it may serve you best. 592 00:32:17,475 --> 00:32:22,637 This journey is about coming back. 593 00:32:22,637 --> 00:32:27,217 It's about knowing and understanding who you are 594 00:32:28,223 --> 00:32:30,869 through daily practice. 595 00:32:30,869 --> 00:32:35,004 And I'm extremely honored 596 00:32:35,004 --> 00:32:38,697 to go on this journey with you. 597 00:32:38,697 --> 00:32:42,770 Bring the palms together, slowly bring the thumbs up to 598 00:32:42,770 --> 00:32:45,089 your forehead here, this third eye point, 599 00:32:45,089 --> 00:32:46,759 you can give it a little touch. 600 00:32:46,759 --> 00:32:48,850 The power of touch is good. 601 00:32:48,850 --> 00:32:51,505 Hey-oh, Day 1. Alright. 602 00:32:53,628 --> 00:32:55,300 Thank you again. 603 00:32:55,300 --> 00:33:00,359 Let's close with a deep inhale in, lots of love. 604 00:33:03,457 --> 00:33:06,880 And one final exhale out. 605 00:33:07,894 --> 00:33:09,378 Lots of love. 606 00:33:10,811 --> 00:33:14,532 Look forward to seeing you tomorrow for Day 2. 607 00:33:16,140 --> 00:33:19,979 Thank you for sharing this centering practice with me. 608 00:33:19,979 --> 00:33:21,811 Take care. 609 00:33:23,013 --> 00:33:27,013 (light music)