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- Howdy everyone, 
welcome back to

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Center Your 
30 Day Yoga Journey.

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It's Day 3.
I'm Adriene, that's Benji

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and today we are 
welcoming a shift.

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Pay attention now.

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Let's get started.

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(light music)

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Alright, we're gonna begin
today's practice on our sides.

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So come on down
to your left side.

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You're gonna just come
onto your forearm here.

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Left palm down, 
left shoulder over the elbow.

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I'll just give you a
second to get settled in.

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Benji's gonna
hide behind me today.

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Shifting his perspective.

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So we're turning things
on their side today to start.

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And if your shoulder's a little
tired, you're still working on

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building that strength in the
shoulder, a good modification

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is to come here and
rest your hand in your hand.

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Alright, we're
gonna stack the hips.

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We're gonna lift up through the
left side body, so your left

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oblique is comin' into
action just a little bit.

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Take a deep breath in.

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And exhale out.

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And then on your next inhale,
we're just gonna do some

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gentle stirring
with the right knee.

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So your right hand can come
to the ground to support you.

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You can also bring your
right hand to the right hip.

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And if this is a little 
tender on your left hip,

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you can come to lay on 
your blanket or your towel.

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We're just doing some stirring.

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This isn't really,

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this shouldn't be 
you hitting your max.

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This should just be 
a little bit of exploring,

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turning on that right glute.

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And of course, mobilizing,
(clears throat) excuse me,

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that right hip.
Okay, reverse the circle.

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And continue to
gently deepen your breath.

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If you're on that elbow,

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notice if you're 
kind of collapsing into it.

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See if you can treat it the
same way as we do in Tabletop.

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And release.

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Okay, we're gonna
take the right foot now.

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You have two options.

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You're gonna keep it on the
outside of this left knee and

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we're gonna open up through
the right inner thigh this way

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or you're gonna take it across

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the left knee and work here.

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And we're gonna take a
couple of breaths here.

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You can gently move your torso
one way and then the other.

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You have shown up,
the hardest part's over.

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We're listening to our 
breath first, then the body.

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The movement that comes out of
the breath and today we're just

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remembering that, in particular,
this home practice

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is an opportunity 
for us to shift our energy,

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invite a perspective shift.

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And this isn't just like, 
oh, yoga, this is science.

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This is neuroscience.

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Our brain gets that opportunity
to shift our energy.

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So I'm putting this early on 
in the journey so we can

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remember that and build on that.

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Okay, and then we'll release.

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(chuckles) I'll hop off my
soapbox and we're just gonna

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switch to the other side.

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So come on down
to your right side.

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On the forearm 
or cradling the head,

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stack the hips, 
draw the navel up and in.

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So careful not to
collapse all the way down here.

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I want us to all kind of
think about engaging that

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right oblique a little bit here.

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And then let's stir it up,
stir the pot.

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And, of course, 
we're gonna be adding on

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each day, each week,

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creating a vocabulary, 
but especially now,

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especially if you feel like, 
oh, this is kind of slow.

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Listen, breathe.

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Take in any outside sounds,
airplanes, children playing,

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birds, bees.

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Soak it up.

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Focus on the
sensation, your form.

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Let's reverse the circle.

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And it's through the practice
of bringing our attention to

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these things that are present

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in the here and the now

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that we can start to kind of 
let the day thus far go

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and even plans for the future.

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Okay, we're gonna bring that
left foot now outside the knee

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is the modification.

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Inside the knee
is where we'll try.

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Both are amazing.

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Bring your left hand 
to your inner thigh.

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Never want to press the knee.

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It's kind of just a good
general move for all of us

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in these practices.

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You never want to put
pressure right on your knee.

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It's just not necessary.

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Breathing, finding some soft,
easy movement in the torso

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here if it feels good.

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Nice for that hip and low back.

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Nice, and then from here,

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we're gonna shift 
forward onto our belly.

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So you're gonna
extend both legs.

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You're going to
Martha Graham roll to the belly.

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It's okay to have fun

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and then we're gonna come into
Cobra or preparation for Cobra.

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So bring the hands
underneath the shoulders.

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Actually draw them in
line with your ribcage.

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Let's go there.

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Draw them in line
with your ribcage.

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Squeeze the elbows in gently.

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These are like little
grasshopper legs here.

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Press into the
base of your palm.

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Press into the
tops of the feet.

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Press into the pubic bone.

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And here we go, inhale, rise up,
Baby Cobra nice and low.

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Engaging the
muscles of the back.

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Finding extension
through the spine.

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And then slowly release.

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Nice. Press up to all fours.

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Take a couple Cat-Cows.

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Follow the
sound of your breath.

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So the movement and
the breath are married.

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They are wed together.

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The action and the
breath are synchronized.

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Keep your 
attention on just that

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as we walk 
the hands forward now.

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Send the hips up high and
back in Downward Facing Dog.

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Again, marrying the 
actions to the breaths

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and the breaths to the action.

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And then you just
might feel a shift.

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Shift you've been dreaming of

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or maybe one
that you haven't yet.

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One that's unknown.

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Bend the knees,
inhale, look forward.

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Exhale, make
your way to the top.

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Maybe try something new.

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Let it all hang
forward for breath or two.

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Now bend your 
knees a lot, generously.

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Send your hips back.

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Ground through your feet.

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Slow and steady,
draw your navel in.

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Connect to your deep, low
abs as you send your fingertips

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forward and sit
back into a Chair.

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I know, I know.

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Press into all four
corners of the feet.

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Feet are still hip width apart,

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but it's okay if they've 
come together here.

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Send the hips back,
draw the low belly in.

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Draw the low abs up and in.

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We're breathing here.

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We're just cultivating a little
heat for three, two, and then

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feel the empowerment, 
the love as you stand up tall,

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send the fingertips way up high.

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And then wiggle the fingertips
as you come into Mountain Pose.

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Standing tall.

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Breathing nice,
slow, deep breaths.

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Beautiful, then on 
your next inhale,

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we're gonna send the 
fingertips all the way back up.

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Right hand's gonna
grab the left wrist.

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Just take a side
body stretch here.

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One breath in.

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And out and then 
come back to center.

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Switch. 
Take it to the other side.

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One breath in.

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And out.

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Bring it back up to center.
Inhale in.

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Exhale, bend the knees, wiggle
the fingertips, Forward Fold.

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Inhale, halfway lift.

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So today you can 
choose palms on the shins

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or palms on the thighs.
Neck nice and long.

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So lengthen through
the crown of the head.

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And use your exhale to soften

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and fold it all the 
way back down.

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Fingertips come to the earth.

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We're gonna send just the left
foot back, just the left foot.

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Good, left knee
is gonna stay lifted.

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Squeeze the inner
thighs towards the midline,

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and inhale, 
we rise up, high lunge.

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Fingertips reach 
towards the sky.

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And we also know that hands on
the waistline is a good option

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as well as knee on the ground.

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So we have lots
of options here.

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We're creating a
full body experience here.

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We're bringing our attention
to our breath and to

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the alignment of both
our bones and our energy.

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This upward current of
energy through the front,

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this grounding
through the back.

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Inhale in.

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Exhale, open up, Warrior II.

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Strong focused out
beyond your right fingertips.

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Deep bend in your front knee.
Got excited.

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Great, then keep that
deep bend in your front knee,

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you're gonna 
bring the right elbow

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to the top of the right thigh

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and send your left fingertips

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forward, up, around and back.

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It's a circle.

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Down, forward,

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up, around and back.

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Back toes are turned in.

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Front knee is bent.

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We're drawing the low
abs in just a bit here.

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And the next time your left
fingertips come all the way

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down, let it bring you down to
your low lunge and we're gonna

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keep this spiral going as
we send the right fingertips up

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towards the sky for a twist.

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Breathe into your belly here.
Reach the left heel back.

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Lengthen through 
the crown of the head

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so the neck is nice and long.

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Beautiful, inhale,
find the expansion.

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And then exhale,

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slow and steady, 
bring it back in.

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Back foot is
gonna lift up halfway.

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This is a somewhat 
annoying posture but

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we're gonna play with it, 
Pyramid Pose.

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So the right toes are forward,
left toes are pointing towards

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the front left
corner of your mat.

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If you have blocks here, 
this is a great pose

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to maybe lift 
the earth up to you.

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You can also use books.

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Just careful not to
lock that right knee.

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Breathe deep here.

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Option to interlace the
fingertips behind the back

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or to grab opposite elbow.

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Breathe in deep.

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Inhale.

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Exhale, draw the
nose towards the knee.

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Just play.

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And if you fall, 
if you stumble, I'll catch ya.

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We're here to catch you.

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Sweet, then release the
fingertips right away,

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here we go, 
Day 3, lift the left heel.

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Let's just see what happens.

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We're gonna create a little
bit of bend in that left knee

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and then we're gonna shift 
the weight forward onto the

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right foot, lift the left toes up.

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You don't have to
lift them that high.

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They can just
lift up just a bit.

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Now everyone, 
draw your right hip crease up,

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your outer right hip up.

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Think about that Three-Legged
Dog that we did before.

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And then if you want to take
it a little bit higher into a

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standing split, you can.

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(chuckles) It's a little early in
the journey, but let's do it,

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maybe. Or we're here.

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We're just like
lifting toes up.

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Play for a little bit.

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And then we'll release.

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We're gonna bring the left foot

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all the way back 
into that low lunge.

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Inhale to look forward.

251
00:12:46,119 --> 00:12:49,480
And exhale to plant the palms,
step it back, Plank Pose.

252
00:12:49,480 --> 00:12:50,460
Inhale in.

253
00:12:50,460 --> 00:12:52,129
Exhale, lower the knees,

254
00:12:52,129 --> 00:12:54,639
lower the belly, 
lower the chest.

255
00:12:54,639 --> 00:12:57,159
Drag the hands in
line with the ribcage.

256
00:12:57,159 --> 00:12:59,840
Inhale, we rise up together,
Cobra.

257
00:12:59,840 --> 00:13:01,950
Big breath.

258
00:13:01,950 --> 00:13:05,524
And exhale we
soften and release.

259
00:13:05,524 --> 00:13:07,616
Good. Inhale.

260
00:13:07,616 --> 00:13:10,240
Exhale, press up, 
power up, Plank Pose.

261
00:13:10,240 --> 00:13:13,129
Quietly whisper to yourself,
"I am strong."

262
00:13:13,129 --> 00:13:14,379
I am strong.

263
00:13:14,379 --> 00:13:17,919
And then send the hips up high
and back, Downward Facing Dog.

264
00:13:18,784 --> 00:13:20,590
Good.
Deep breath in here.

265
00:13:22,490 --> 00:13:26,440
And a nice long
exhale to release.

266
00:13:28,166 --> 00:13:29,020
Beautiful.

267
00:13:29,020 --> 00:13:32,840
We're gonna bend the knees,
inhale, look forward.

268
00:13:32,840 --> 00:13:34,639
Exhale, make your
way back up to the top.

269
00:13:34,639 --> 00:13:37,759
This time feet together, 
really together.

270
00:13:37,759 --> 00:13:40,559
Let everything go here.

271
00:13:40,559 --> 00:13:42,503
Relax the weight of the head.

272
00:13:43,904 --> 00:13:46,960
And then bend your knees.
Send your hips back once again.

273
00:13:46,960 --> 00:13:50,159
Send the fingertips forward,
grounding through the feet,

274
00:13:50,159 --> 00:13:52,519
find your center here.
Navel draws in and up.

275
00:13:52,519 --> 00:13:53,800
Hug the low ribs in.

276
00:13:53,800 --> 00:13:57,320
And we rise up from that
Forward Fold to Utkatasan.

277
00:13:57,320 --> 00:13:59,790
I love coming into
Chair Pose from the ground up.

278
00:13:59,790 --> 00:14:04,965
I just feel like I can find 
my core, my center of gravity

279
00:14:04,965 --> 00:14:07,049
and push the limits.

280
00:14:07,049 --> 00:14:10,600
Kind of shift my belief
of like what I'm capable of

281
00:14:10,600 --> 00:14:15,120
and how I feel when 
I'm in a tough place,

282
00:14:15,120 --> 00:14:16,600
in a hard position.

283
00:14:20,242 --> 00:14:22,720
When I'm asked
to do hard things.

284
00:14:22,720 --> 00:14:25,200
We're gonna build on this 
Chair Pose on another day but

285
00:14:25,200 --> 00:14:26,682
for now, let's just 
see what happens

286
00:14:26,682 --> 00:14:28,310
if we get a little bit lower.

287
00:14:28,310 --> 00:14:30,717
Draw the navel in and up.
Breathe.

288
00:14:30,717 --> 00:14:32,440
Inhale in.

289
00:14:32,440 --> 00:14:34,634
Nice. Root to rise here,
ground through the feet,

290
00:14:34,634 --> 00:14:37,239
reach through the fingertips, 
stand up straight.

291
00:14:37,239 --> 00:14:38,919
Big breath in, big stretch.

292
00:14:38,919 --> 00:14:40,183
And then exhale, 
wiggle the fingertips,

293
00:14:40,183 --> 00:14:43,498
take it all the way back 
down into your Forward Fold.

294
00:14:43,498 --> 00:14:45,556
Inhale, halfway lift.

295
00:14:45,556 --> 00:14:47,240
Find your version today.

296
00:14:47,240 --> 00:14:49,751
Nice, long beautiful neck.

297
00:14:49,751 --> 00:14:51,799
And then exhale
to let it all go.

298
00:14:53,856 --> 00:14:55,061
Fingertips come to the mat.

299
00:14:55,061 --> 00:14:58,440
We're gonna step the right
foot back now, the right foot.

300
00:14:58,440 --> 00:15:01,039
Keep that back knee lifted.

301
00:15:02,496 --> 00:15:04,159
Reach the right heel back.

302
00:15:04,159 --> 00:15:07,000
And here we go, squeezing the
inner thighs to the midline.

303
00:15:07,000 --> 00:15:09,039
Sweeping the arms 
forward, up and back.

304
00:15:09,039 --> 00:15:11,360
Now if you get here and you
feel a little bit too wobbly

305
00:15:11,360 --> 00:15:13,974
for today, you can bring 
that knee to the ground

306
00:15:13,974 --> 00:15:16,600
or hands to the waistline.
Reach it up high

307
00:15:16,600 --> 00:15:18,149
if the fingertips
are towards the sky.

308
00:15:18,149 --> 00:15:22,159
So way beyond your 
actual body, right?

309
00:15:22,159 --> 00:15:24,570
Send energy beyond.

310
00:15:24,570 --> 00:15:26,559
It'll change your experience.

311
00:15:26,559 --> 00:15:28,000
It'll shift your experience.

312
00:15:29,208 --> 00:15:31,279
Breathe deep.
Maybe send your gaze up.

313
00:15:31,279 --> 00:15:32,914
Inhale.

314
00:15:32,914 --> 00:15:35,559
Nice. Exhale, Warrior II.

315
00:15:35,559 --> 00:15:38,959
Pinkies back, head over heart,
heart over pelvis.

316
00:15:38,959 --> 00:15:40,884
So stack the spine.

317
00:15:41,521 --> 00:15:44,240
Good. Breathe in here.
Get long in the spine.

318
00:15:44,240 --> 00:15:46,320
Press into the outer
edge of that back foot.

319
00:15:46,320 --> 00:15:48,440
Back toes are turned in.

320
00:15:48,440 --> 00:15:52,401
And then soften left elbow
to the top of the left thigh.

321
00:15:52,401 --> 00:15:54,060
So we're connecting 
here but we're not

322
00:15:54,060 --> 00:15:56,039
letting all of our weight go.

323
00:15:56,039 --> 00:15:57,966
So we're keeping, 
we're maintaining that

324
00:15:57,966 --> 00:15:59,440
integrity in the spine.

325
00:15:59,440 --> 00:16:02,999
Right fingertips 
go down, forward, up

326
00:16:02,999 --> 00:16:06,741
as you expand and around,

327
00:16:06,741 --> 00:16:10,755
down, forward and up, expand.

328
00:16:10,755 --> 00:16:12,559
Breathe with it.

329
00:16:16,577 --> 00:16:19,177
Can make adjustments as you go.

330
00:16:19,177 --> 00:16:20,559
You're in the driver's seat.

331
00:16:23,579 --> 00:16:25,930
Listening to the sensation.

332
00:16:29,311 --> 00:16:31,889
To make any
adjustments to the shape.

333
00:16:34,320 --> 00:16:36,939
Let's do one more big circle.

334
00:16:36,939 --> 00:16:39,511
And the next time your 
right fingertips come down,

335
00:16:39,511 --> 00:16:41,729
let that bring you 
through your lunge,

336
00:16:41,729 --> 00:16:44,240
and then we'll continue
the journey on into the twist.

337
00:16:44,240 --> 00:16:45,759
Left knee is
gonna stay hugging in.

338
00:16:45,759 --> 00:16:46,679
It's gonna want to come out.

339
00:16:46,679 --> 00:16:49,382
So press into the ball
joint of your left big toe.

340
00:16:49,382 --> 00:16:51,839
Left fingertips
reach up towards the sky.

341
00:16:51,839 --> 00:16:53,360
Breathe into your belly.

342
00:16:53,360 --> 00:16:55,549
Send your right heel back.

343
00:16:57,128 --> 00:16:59,759
Good, breathe in.
Wiggle the left fingertips.

344
00:16:59,759 --> 00:17:03,258
As you exhale,
bring it on down.

345
00:17:03,258 --> 00:17:04,739
Great. 
Fingertips come to the mat.

346
00:17:04,739 --> 00:17:06,649
We square off in our lunge.

347
00:17:06,649 --> 00:17:07,800
Here we go.

348
00:17:07,800 --> 00:17:10,490
Draw your navel up and 
in to help you bring

349
00:17:10,490 --> 00:17:13,009
that back foot up halfway.

350
00:17:13,009 --> 00:17:16,483
Right toes point towards the
front right corner of your mat.

351
00:17:16,483 --> 00:17:17,920
Just take a
couple breaths here.

352
00:17:17,920 --> 00:17:19,960
Pull that left hip crease back.

353
00:17:19,960 --> 00:17:22,613
Slight micro-bend, 
that's kind of redundant,

354
00:17:22,613 --> 00:17:23,799
slight micro-bend.

355
00:17:23,799 --> 00:17:27,240
Slight bend in
the knees, in the knee.

356
00:17:30,071 --> 00:17:31,790
And just breathe.

357
00:17:34,230 --> 00:17:38,473
Taking stock,
noticing, observing.

358
00:17:40,851 --> 00:17:43,390
Left hip pulling back.

359
00:17:44,270 --> 00:17:46,720
And then option to
maybe interlace the fingertips

360
00:17:46,720 --> 00:17:47,680
behind the back.

361
00:17:47,680 --> 00:17:50,420
If you do that, maybe you take
the opposite thumb on top this

362
00:17:50,420 --> 00:17:53,540
time or you can
grab opposite elbow.

363
00:17:58,650 --> 00:18:01,720
And then drawing the
nose in towards the knee.

364
00:18:01,720 --> 00:18:02,799
Breathing deep.

365
00:18:02,799 --> 00:18:04,279
Careful not to
grip in the toes.

366
00:18:04,279 --> 00:18:06,467
I just caught
myself doing that.

367
00:18:06,467 --> 00:18:08,200
Yeah.

368
00:18:10,510 --> 00:18:12,119
Nice, inhale in.

369
00:18:12,119 --> 00:18:15,749
Use your exhale to 
slowly release the arms

370
00:18:15,749 --> 00:18:17,060
if they were in a bind.

371
00:18:17,060 --> 00:18:20,200
We're gonna lift the right heel,
bend the right knee.

372
00:18:20,200 --> 00:18:22,379
Find a little groove.
Find a little movement.

373
00:18:22,379 --> 00:18:23,770
Inhale in.

374
00:18:23,770 --> 00:18:27,199
On the exhale, the navel 
draws in and up towards

375
00:18:27,199 --> 00:18:29,240
the spine here for a
little more stability

376
00:18:29,240 --> 00:18:32,200
and we work on
lifting that right leg.

377
00:18:32,200 --> 00:18:35,768
Now it may only come up
like an inch or two, right?

378
00:18:35,768 --> 00:18:40,264
And in time we might find
that it lifts a little more.

379
00:18:40,264 --> 00:18:43,079
And then maybe we come
into a standing split which is

380
00:18:43,079 --> 00:18:45,590
really, with the hips square.

381
00:18:47,044 --> 00:18:48,559
So breathing deep.

382
00:18:48,559 --> 00:18:52,640
Eventually we might take
the hands behind the calf.

383
00:18:53,889 --> 00:18:55,519
Just giving us options here.

384
00:18:55,519 --> 00:18:57,180
Breathing deep.

385
00:19:00,418 --> 00:19:03,564
Just playing.
If you fall, we'll catch you.

386
00:19:07,667 --> 00:19:09,839
Does not matter how
high you get that leg.

387
00:19:09,839 --> 00:19:13,079
It's the journey, the process
of you kind of playing with

388
00:19:13,079 --> 00:19:15,918
this with integrity and breath.

389
00:19:15,918 --> 00:19:17,480
That's gold. Pure gold.

390
00:19:17,480 --> 00:19:20,816
Alright. Wherever you are, 
let's release it.

391
00:19:20,816 --> 00:19:22,955
Let it go. Send that 
right foot all the way back

392
00:19:22,955 --> 00:19:24,440
to your nice low lunge.

393
00:19:24,440 --> 00:19:27,820
Inhale, shine
the heart forward.

394
00:19:27,820 --> 00:19:29,446
Exhale, plant the palms,

395
00:19:29,446 --> 00:19:31,640
step the left toes back 
to Plank but guess what?

396
00:19:31,640 --> 00:19:34,317
Right away, 
knees come to the ground.

397
00:19:34,317 --> 00:19:36,922
And we're gonna 
swing the legs to one side

398
00:19:36,922 --> 00:19:38,599
to come through to a seat.

399
00:19:40,551 --> 00:19:42,559
We are nearing the end.

400
00:19:42,559 --> 00:19:45,102
Send the legs out long.

401
00:19:45,102 --> 00:19:46,400
Point the toes.

402
00:19:47,446 --> 00:19:49,494
Alright, today 
let's like imagine

403
00:19:49,494 --> 00:19:52,400
we're holding something.

404
00:19:52,400 --> 00:19:53,829
So you get to choose.

405
00:19:53,829 --> 00:19:55,893
I'm gonna take it like old
school Yoga With Adriene and

406
00:19:55,893 --> 00:19:58,699
I'm gonna hold
Simba like over the cliff

407
00:19:58,699 --> 00:20:03,220
but you can hold a precious
stone or like a ball of

408
00:20:03,220 --> 00:20:07,169
colorful energy or why not?
Is this weird?

409
00:20:07,169 --> 00:20:11,480
How you can hold a child you
love (laughs) Benji as a puppy.

410
00:20:14,055 --> 00:20:17,080
Give it some meaning if
you want to or just some love,

411
00:20:17,080 --> 00:20:19,750
some playful energy because
really this is a core exercise

412
00:20:19,750 --> 00:20:23,559
so (laughs) point the toes,
send your arms forward.

413
00:20:23,559 --> 00:20:25,759
So we're coming
into the C-curve here.

414
00:20:25,759 --> 00:20:29,730
So we're slowly lowering
through the lower back.

415
00:20:29,730 --> 00:20:31,519
One vertebra at a time.

416
00:20:31,519 --> 00:20:35,396
Slow, slow, slow 
until we finally

417
00:20:35,396 --> 00:20:39,110
release everything.

418
00:20:39,110 --> 00:20:40,121
Nice.

419
00:20:40,121 --> 00:20:43,988
Bend the knees,
bring the feet to the mat.

420
00:20:43,988 --> 00:20:47,600
Palms press to the earth,
toes pointing forward.

421
00:20:47,600 --> 00:20:49,880
Inhale.
Slow and steady,

422
00:20:49,880 --> 00:20:51,079
draw the navel down.

423
00:20:51,079 --> 00:20:53,742
Start to peel up the spine,

424
00:20:53,742 --> 00:20:57,759
lifting the hip points 
up slowly. Nice and slow.

425
00:20:57,759 --> 00:21:02,140
Think about sending your shins
forward and your sits bones

426
00:21:02,140 --> 00:21:04,623
towards the
backs of your knees.

427
00:21:04,623 --> 00:21:07,186
Lift the chest to the chin

428
00:21:07,186 --> 00:21:09,920
and then gently 
lift the chin to the sky.

429
00:21:13,109 --> 00:21:16,079
Breathe in this Bridge posture.

430
00:21:17,804 --> 00:21:21,200
Nice, slow, full, deep breaths.

431
00:21:23,305 --> 00:21:28,279
Letting the breath
help you embody the pose.

432
00:21:31,389 --> 00:21:34,269
And when you're ready, 
slowly release,

433
00:21:34,269 --> 00:21:37,973
starting with the chest 
and the sternum softening

434
00:21:37,973 --> 00:21:40,372
and then slowly 
making your way down.

435
00:21:40,372 --> 00:21:42,370
We'll do a lot of 
this type of spinal work,

436
00:21:42,370 --> 00:21:45,000
but I like to close my eyes 
when I do this type of work.

437
00:21:45,000 --> 00:21:48,879
Just helps me move a little
more mindfully and get the

438
00:21:48,879 --> 00:21:52,409
most out of it, which is not
necessarily what we're trying

439
00:21:52,409 --> 00:21:57,036
(laughs) to do, but it helps
me find what feels good.

440
00:21:57,036 --> 00:22:00,100
Extend the left leg out,
hug the right knee in.

441
00:22:00,100 --> 00:22:02,079
Let's take the right knee
over towards the left.

442
00:22:02,079 --> 00:22:04,279
Just finish
with a little twist.

443
00:22:04,279 --> 00:22:06,769
Breathe in deep.

444
00:22:06,769 --> 00:22:09,161
And exhale.

445
00:22:11,392 --> 00:22:14,160
Bring it back through center.
Right leg out, left knee in.

446
00:22:15,727 --> 00:22:17,440
Biggest breath
you've taken all day.

447
00:22:18,661 --> 00:22:22,143
And exhale, 
shift the hips to the left.

448
00:22:22,143 --> 00:22:25,431
Guide your left knee
over towards the right.

449
00:22:25,431 --> 00:22:27,251
Nice twist.

450
00:22:34,283 --> 00:22:39,128
And bring it on
back home to center.

451
00:22:41,900 --> 00:22:45,319
So you can extend the legs
out long here, or you can bring

452
00:22:45,319 --> 00:22:48,799
the feet as wide as your mat
and allow the knees to touch

453
00:22:48,799 --> 00:22:53,684
for your closing posture,
both coming into a resting pose

454
00:22:53,684 --> 00:22:56,606
where you're not holding any

455
00:22:56,606 --> 00:23:00,059
parts of your body up in space.

456
00:23:00,059 --> 00:23:02,609
Alright, take a deep breath in.

457
00:23:04,058 --> 00:23:05,880
Exhale out 
through the mouth here,

458
00:23:05,880 --> 00:23:07,761
maybe with a little sigh today.

459
00:23:07,761 --> 00:23:08,761
(sighs)

460
00:23:10,091 --> 00:23:11,109
And let's do
one more like that.

461
00:23:11,109 --> 00:23:13,000
Inhale, close your eyes.

462
00:23:16,471 --> 00:23:18,180
And exhale, sigh it out.

463
00:23:18,180 --> 00:23:19,499
(sighs)

464
00:23:20,588 --> 00:23:23,569
So I'm gonna leave you
with a little question today.

465
00:23:23,569 --> 00:23:25,759
This is in lieu of a mantra.

466
00:23:28,458 --> 00:23:32,320
Where do I want to

467
00:23:32,320 --> 00:23:37,210
create a meaningful 
shift in my life?

468
00:23:38,107 --> 00:23:41,060
That's the question.

469
00:23:41,060 --> 00:23:43,640
And you don't have to
have any answers here.

470
00:23:43,640 --> 00:23:45,660
It's really just a question

471
00:23:45,660 --> 00:23:49,640
to carry with you and allow for

472
00:23:49,640 --> 00:23:52,550
contemplation as
it comes naturally.

473
00:23:54,587 --> 00:23:58,599
Where do I want to create a
meaningful shift in my life

474
00:23:58,599 --> 00:24:03,156
or where am I ready to create
a meaningful shift in my life?

475
00:24:08,546 --> 00:24:11,595
Et voila, 
draw the palms together.

476
00:24:11,595 --> 00:24:13,273
Thumbs up to third eye.

477
00:24:13,273 --> 00:24:15,203
Thank you so
much for being here.

478
00:24:15,203 --> 00:24:17,218
I look forward to
seeing you tomorrow.

479
00:24:17,218 --> 00:24:19,106
Take good care.

480
00:24:28,105 --> 00:24:31,447
(light music)