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- Hello everyone,

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welcome to Center 
Your 30 Day Yoga Journey.

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I'm Adriene, this is sweet
Benji itching his leg and it

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is Day 4, Root.

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Let's get started.

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(light music)

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Let's begin today's 
Day 4 practice on the floor.

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Come on down to your back.

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Take your time getting there.

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We're gonna start with the feet
as wide as the yoga mat and

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the knees falling
in toward one another.

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So a little internal
rotation of the hips.

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Can allow your hands to
rest wherever feels good.

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So you find a spot.

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Could be resting 
gently on the belly,

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maybe one hand on the heart, 
one hand on the belly.

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Maybe arms at your side, 
arms behind your head.

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And once you've found 
your starting position,

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close your eyes

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and let's just relax the

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weight of our body 
here into the mat.

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So notice where
you're gripping or holding.

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And then we'll start to gently

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notice our breath.

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And allow your 
attention to be rooted in

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just those two things here.

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Relaxing any parts of the body

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that you might be 
holding or clenching.

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Releasing the weight 
of the body into the earth

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and bringing your attention,

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rooting your awareness 
and your breath,

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and observing your breath.

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Now you may find that just
by bringing your attention and

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your awareness to your breath,

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it starts to shift.

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It starts to change.

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Building on our last practice,
really allowing ourselves to

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shift from the unconscious

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to the conscious.

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Let your 
next inhale be big,

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buoyant, full.

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And on your next long exhale,
you can bat the eyelashes open

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if you like or you
can keep the eyes closed.

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And we're just gonna
start slowly rocking the head a

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little side to side, 
ear to ear.

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Now notice if you've 
taken this invitation

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and have already
ran with it, (chuckles)

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you're moving quite fast here.
See if you can slow it down.

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Again, no right or wrong,
just trying to invite us to

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experiment with different
timing and pacing

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than maybe we're used to.

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So slow down a bit and you can
even get a little crazy here.

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I know I do in my practice.

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You can start to really
massage the back of the head

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in different ways and feel
where you might have tension.

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It's quite nice, quite nice.

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Alright, then bring 
the head back to center.

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Then we're gonna hug 
the knees into the chest.

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Alright, take it for a 
couple breaths here maybe

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rocking a little side to side
and just feel the yoga mat.

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You can kind of imagine it,

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use your mind's eye to imagine
the yoga mat just kind of

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rising up to 
support your back body

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and literally having your 
back in this moment.

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I'll take it.
Alright, how about you?

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Bring the hands to
the backs of the thighs.

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First, we're gonna draw
the navel in just a bit to

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find that core connection.

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So engaging a little
bit through the low abs.

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Then we're gonna start to
rock a little front to back.

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Rocking on the spine, just
a couple times and then you're

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gonna come all the way through,
cross at the ankles,

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sit up nice and tall.
Take a deep breath in.

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And a long breath out.

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Then we're gonna 
continue the journey forward,

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coming on to all fours.

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You can back the
truck up a little bit.

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Center in the mat.

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And then we'll drop the belly,
open the heart, look forward.

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And round through 
the spine, Cat Pose.

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Navel draws up.

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One more time.
Inhale, drop the belly.

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Hair toss.

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Open the chest, look forward.

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And exhale, rounding through,
drawing the muscles of the

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abdominal wall up and
the chin towards the chest.

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Then come back to neutral.

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Walk the hands forward,
curl the toes under,

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peel the tailbone up 
towards the sky.

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Breathe in.

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Breathe out.

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Breathe in.

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Breathe out.

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Slowly lower the
knees to the earth.

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Then we're gonna
come into a Half Plank.

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So you're gonna shift
your weight forward so

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your shoulders are 
over your hands.

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Then we're gonna lengthen
the tailbone down towards the

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backs of the knees.

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Imagine your hip points kind of
shining up towards your face.

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So we're really lengthening
through the low back here to

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turn on the abdominal wall.

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Alright, lengthen the
crown of the head forward.

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You can cross the ankles
here for fun if you like.

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You're like,
"Yeah, it's so much fun."

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(chuckles) Deep breath in.
Here we go.

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On an exhale, 
navel's gonna draw up

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as you bend the 
elbows just halfway.

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Good, inhale, press up.

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Exhale, bending the elbows.

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And they can just kind
of shave the side body.

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Also keeping a little diagonal.

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So, nice and slow.

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Elbows moving at a diagonal,

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kind of shaving 
the side body here.

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Can split the difference.
Let's do one more

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mini push-up.

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And then send it back, 
Child's Pose.

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Inhale deeply.

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And exhale completely.

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Good, inhale to
bring it back up. Tabletop.

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Walk the hands out, 
curl the toes under,

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exhale, send the hips up 
high and back, Down Dog.

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Inhale in.

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This time exhale, shift your
weight forward to Plank,

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full Plank, knees lifted.

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Press away from your yoga mat,

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reach the heels back, reach
the crown of the head forward.

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Engage the low abs by
drawing them in and up

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almost as if you 
were trying to draw

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your two hip points together.

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Feel the abs turn on.

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And then you're just
gonna bring the right knee in.

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And then send it out.

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And the left knee in.

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Send it out.

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Right knee.

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Left knee.

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One more round.
That's it.

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Just three times, 
you got this. Right knee.

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You totally have this. 
Left knee.

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Excellent, Downward Facing Dog.

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Inhale in, bend the knees,
look towards the top.

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And exhale, make your 
way to the top of your mat,

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feet hip width apart.

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When you get there, relax
the weight of the head over.

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Inhale, lots of love in.

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Then exhale, lots of love out.

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Draw your hands
to your waistline.

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Inhale, lots of love in.

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Exhale, root down through
all four corners of the feet as

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you rise up strong.

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Think about engaging the legs
from the feet all the way up

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so much that it's as if you
were trying to tear your yoga

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mat apart right
down the middle line.

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So we're strong.
Lower body's strong and rooted.

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A big gust of wind can come
through here and you would not

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falter because you're so
strongly rooted from the feet

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all the way up.

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Draw energy up from the pelvic
floor and now let that go all

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the way up through the spine

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to the crown of 
the head and beyond.

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And when you're ready, pull the
shoulder blades together and

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allow them to melt
down the back body.

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So once again, you can feel or
imagine this upward current of

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energy through the front body,
this grounding through the

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back and you're finding 
your posture, yourself,

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in-between those 
two opposing forces.

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That was a lot.
Alright, let's flow.

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Inhale, reach the
fingertips all the way up.

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Soft fingers, you can wiggle
'em here if it feels right.

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Forward Fold all the way down.

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Nice. Inhale, halfway lift.

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Find length in the neck.

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Draw the shoulder blades in and

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down the back body 
just like we did standing.

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Nice. Exhale, Forward Fold.

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Root to rise,
ground through the feet.

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This time spread
the fingertips wide.

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Again, you're trying 
to tear your yoga mat

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down the middle as you rise up.

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Big breath, big stretch.

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Reach for the sky 
and we're going

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right back down into the fold.
Here we go.

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Soft and sweet in the fingers.

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Yes.

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Inhale, halfway lift, 
long neck.

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Keep playing with this.

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And exhale to soften and fold.

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Fingertips come to the mat next

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and we slide the 
left foot out long.

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Good.
Lower the left knee down,

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press into the 
top of the back foot.

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So uncurl the toes.
Front knee is bent.

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We're gonna inhale reach
the fingertips all the way up,

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Crescent Lunge.

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And you can walk that knee
back just a bit if that feels

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alright in your body.

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Pull the right hip crease back.

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Inhale, look up.

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Exhale, rain it down.

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Fingertips to the earth
and then shift that

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right hip crease back 
for a little runner's stretch.

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Flex your right toes towards
your face, deep breath in.

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Long breath out as you roll
through that right foot

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and come back to
your nice low lunge.

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Curl the back toes under,
lift the back knee.

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Inhale, look forward.

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Exhale, plant the palms,
step the right foot back,

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Plank Pose.

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So lift up between your 
two shoulder blades so that

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it's not collapsed in 
the upper back body

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but you feel this doming effect.

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Then re-establish this 
reach through your heels

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and this length 
through your crown.

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Draw the low abs in.

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And breathe.

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Beautiful. Then you can 
slowly lower to the knees

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or keep the knees lifted

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as you slowly lower
all the way down to the belly.

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Inhale, we rise up,
Cobra or Upward Facing Dog.

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And exhale to soften.

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Forehead back
down to the earth.

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Good, curl the toes under,
inhale in.

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Exhale, press up, 
power up, Plank Pose.

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Quietly whisper to yourself,
"I am strong."

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I am strong.

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Then send the hips up
high and back, Downward Dog.

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Inhale in here, bend the knees.

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Exhale, look forward.
Make your way to the top.

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Feet hip width apart.
Let everything go.

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Maybe take some
horsey lips here.

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(audibly exhales)

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That woke Benji up.

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On your next inhale, 
lift halfway.

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Nice long beautiful neck.

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Good, then exhale
to soften and fold.

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This time step the
right foot back, right foot.

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Lower the right
knee to the ground.

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Left knee is over left ankle.

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Hug into the midline.

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Feel that connection as
you rise up, Crescent Lunge.

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Reaching the fingertips
all the way up towards the sky.

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Press into the
top of that back foot.

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Lift up from the pelvic floor.

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Breathe.

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On an exhale, 
soften everything back down

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and we'll send the 
hips back for our stretch.

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Flex the left toes 
towards your face,

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pull the left hip crease back.

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Breathe.

252
00:13:52,154 --> 00:13:53,660
Lovely. Now roll through,

253
00:13:53,660 --> 00:13:56,190
you're maybe not 
gonna actually roll through,

254
00:13:56,190 --> 00:14:00,287
but the idea is that 
we roll through this foot,

255
00:14:00,287 --> 00:14:03,279
just paying attention 
to how we move.

256
00:14:03,279 --> 00:14:04,879
We're gonna lift
that back knee up.

257
00:14:04,879 --> 00:14:06,570
Breathe in.

258
00:14:06,570 --> 00:14:09,080
Breathe out. Press the 
palms back to the earth.

259
00:14:09,080 --> 00:14:11,459
Step the left toes back.

260
00:14:11,459 --> 00:14:13,009
Right knee hugs in.

261
00:14:13,009 --> 00:14:15,440
Little mindful
mountain climber here.

262
00:14:15,440 --> 00:14:18,410
Try to hug your right
heel up towards your body.

263
00:14:18,410 --> 00:14:20,679
Good, then send it back.
Left knee hugs in.

264
00:14:20,679 --> 00:14:23,445
Try to hug your left
heel up towards your body.

265
00:14:23,445 --> 00:14:24,901
Hello, low abs.
Here we go.

266
00:14:24,901 --> 00:14:26,651
Right.

267
00:14:26,651 --> 00:14:28,298
And left.

268
00:14:29,310 --> 00:14:31,464
Right.

269
00:14:31,464 --> 00:14:32,759
And left.

270
00:14:33,621 --> 00:14:35,492
Right.

271
00:14:35,492 --> 00:14:37,289
And left.
Last one.

272
00:14:37,289 --> 00:14:39,276
Right.

273
00:14:39,276 --> 00:14:40,720
And left.

274
00:14:40,720 --> 00:14:44,080
Hips up high and back,
Downward Facing Dog.

275
00:14:44,080 --> 00:14:45,620
Beautiful.

276
00:14:45,620 --> 00:14:48,399
Bend your right knee,
keep your left leg straight.

277
00:14:48,399 --> 00:14:51,919
You're gonna turn to look
underneath your right shoulder.

278
00:14:54,252 --> 00:14:55,960
And then switch
with the breath.

279
00:14:55,960 --> 00:14:57,825
Right heel down, 
bend the left knee,

280
00:14:57,825 --> 00:15:00,360
turn to look underneath 
your left shoulder.

281
00:15:04,270 --> 00:15:08,120
Then bend both knees, inhale in,
exhale, drop the heels,

282
00:15:08,120 --> 00:15:09,279
straighten the legs.

283
00:15:09,279 --> 00:15:11,146
You're gonna walk your hands,

284
00:15:11,146 --> 00:15:14,320
listen carefully, all the way 
back towards your toes.

285
00:15:14,320 --> 00:15:17,919
So now you're in a Forward Fold
at the back edge of your mat.

286
00:15:17,919 --> 00:15:20,399
Shake the head 
a little yes, a little no.

287
00:15:22,137 --> 00:15:24,116
Soft bend in 
the knees as you clasp

288
00:15:24,116 --> 00:15:26,514
opposite elbow 
with opposite hand.

289
00:15:26,514 --> 00:15:28,410
And you're just gonna draw

290
00:15:28,410 --> 00:15:32,430
a little semi-circle 
left to right.

291
00:15:34,951 --> 00:15:37,639
Relaxing any
tension in the shoulders.

292
00:15:39,315 --> 00:15:42,986
Getting some healthy blood flow

293
00:15:42,986 --> 00:15:45,839
to the head, the neck.

294
00:15:47,065 --> 00:15:51,125
Soften through the jaw and come
back to center and release.

295
00:15:51,125 --> 00:15:53,440
Hands are gonna come
to the waistline again.

296
00:15:53,440 --> 00:15:54,600
Inhale in.

297
00:15:54,600 --> 00:15:57,919
Exhale, press up, root to rise.

298
00:15:57,919 --> 00:16:01,111
Once again, feeling that
connection with the feet on

299
00:16:01,111 --> 00:16:06,142
the earth as if you're trying
to tear your yoga mat

300
00:16:06,142 --> 00:16:08,921
in half right down the middle.

301
00:16:08,921 --> 00:16:11,523
Draw the 
shoulder blades together

302
00:16:11,523 --> 00:16:13,909
and allow them to 
melt down the body.

303
00:16:15,341 --> 00:16:17,160
Total power pose.

304
00:16:17,160 --> 00:16:19,770
So much power here rather than

305
00:16:19,770 --> 00:16:22,680
like some of these 
pretzel-y postures, right?

306
00:16:23,569 --> 00:16:27,376
It's all about the
energy we bring to it.

307
00:16:28,795 --> 00:16:31,924
And having said that, 
let's drop the fingertips now,

308
00:16:31,924 --> 00:16:34,581
and without looking down, 
so do not look at the ground,

309
00:16:34,581 --> 00:16:36,760
if you do, it's okay, 
but if you can,

310
00:16:36,760 --> 00:16:38,380
try to keep your chin up.

311
00:16:38,380 --> 00:16:40,200
Allow the sound of
my voice to guide you.

312
00:16:40,200 --> 00:16:42,669
We're gonna roll through
the right foot to walk

313
00:16:42,669 --> 00:16:46,090
to the center of the mat.
And then the left foot.

314
00:16:46,090 --> 00:16:47,070
And we're not gonna look down.

315
00:16:47,070 --> 00:16:49,210
We're gonna come 
bring the feet together

316
00:16:49,210 --> 00:16:52,159
at the center of your yoga mat.

317
00:16:52,159 --> 00:16:54,080
I'm gonna turn
just to face camera.

318
00:16:54,080 --> 00:16:56,759
But wherever you are in space,
just like own it.

319
00:16:57,755 --> 00:17:00,156
Root down through your feet.

320
00:17:00,156 --> 00:17:02,609
The ground is there.
You don't need to look down.

321
00:17:02,609 --> 00:17:04,701
Root down.
And nice and easy,

322
00:17:04,701 --> 00:17:06,034
hands are gonna 
come back to the waistline

323
00:17:06,034 --> 00:17:08,179
if they are not already.

324
00:17:08,179 --> 00:17:10,359
Nice and easy, you're
gonna think of that upward lift

325
00:17:10,359 --> 00:17:12,480
through the front, that
grounding through the back.

326
00:17:12,480 --> 00:17:14,359
You're gonna shift your
weight to your left foot.

327
00:17:14,359 --> 00:17:16,079
Peel your right heel up.

328
00:17:16,079 --> 00:17:18,310
Pause.

329
00:17:18,310 --> 00:17:21,359
Inhale in.
Exhale from your core.

330
00:17:21,359 --> 00:17:24,190
Imagine there's a marionette
string on your right knee

331
00:17:24,190 --> 00:17:28,585
and it's slowly lifting it up.
Yeah, we're balancing.

332
00:17:28,585 --> 00:17:31,240
Pressing into all four
corners of that left foot.

333
00:17:32,536 --> 00:17:35,529
Hugging everything
energetically and with

334
00:17:35,529 --> 00:17:38,860
muscle to bone into the midline.

335
00:17:38,860 --> 00:17:41,440
Sweet. You can pause here 
and just play with that action.

336
00:17:41,440 --> 00:17:44,020
It's gonna kind of change the
game rather than trying to get

337
00:17:44,020 --> 00:17:47,759
into Tree Pose by looking down
and finagling our way there,

338
00:17:47,759 --> 00:17:49,599
really trying to
do this from center.

339
00:17:49,599 --> 00:17:52,799
So shifting to the left.
You can just play here.

340
00:17:52,799 --> 00:17:56,079
Try and engage those low abs
that we've been playing with.

341
00:17:57,087 --> 00:17:59,680
You might even take
the fingertips up high.

342
00:17:59,680 --> 00:18:03,210
This is a
One-Legged Standing Tadasada.

343
00:18:04,237 --> 00:18:06,869
And if you're falling all
over the place, no judgment.

344
00:18:06,869 --> 00:18:09,759
Use this opportunity to
connect to that humility.

345
00:18:09,759 --> 00:18:13,339
I love to (chuckles) have
a good chuckle at myself and

346
00:18:13,339 --> 00:18:16,680
find a little levity. Right?

347
00:18:16,680 --> 00:18:18,779
It's only Day 4, too.

348
00:18:19,714 --> 00:18:21,285
If you'd like, 
we can take this now

349
00:18:21,285 --> 00:18:23,329
into a Vrksasana, Tree Pose.

350
00:18:23,329 --> 00:18:26,759
So you'll open up through the
hip and you can keep your toes

351
00:18:26,759 --> 00:18:28,845
on the ground as an option.

352
00:18:28,845 --> 00:18:31,400
We can bring the right
foot to the calf as an option.

353
00:18:31,400 --> 00:18:33,519
We're gonna skip pressing
against the knee and we're

354
00:18:33,519 --> 00:18:36,630
gonna maybe also offer
bringing the foot to the

355
00:18:36,630 --> 00:18:39,280
inner left thigh as an option.

356
00:18:39,280 --> 00:18:41,653
Think about opening 
your right hip,

357
00:18:41,653 --> 00:18:45,400
lengthening the tailbone down, 
finding that lift in the heart.

358
00:18:48,323 --> 00:18:50,279
Maybe reaching
the fingertips up.

359
00:18:52,143 --> 00:18:53,699
Inhale in.

360
00:18:54,764 --> 00:18:57,720
And exhale to let that go.

361
00:18:57,720 --> 00:19:01,279
And shifting this experiment,
this playtime to the other side.

362
00:19:01,279 --> 00:19:03,640
So especially if you've been
practicing for a long time,

363
00:19:03,640 --> 00:19:06,131
see if you can slow it down 
and really try to find

364
00:19:06,131 --> 00:19:09,440
this lift from the midline.

365
00:19:09,440 --> 00:19:12,039
So shifting your weight as 
you're ready to the right foot,

366
00:19:12,039 --> 00:19:15,279
peeling up with the left
and just left heel and just

367
00:19:15,279 --> 00:19:16,599
pausing here for a second.

368
00:19:16,599 --> 00:19:18,314
Just noticing what muscles can

369
00:19:18,314 --> 00:19:21,319
I recruit in the 
center of my body.

370
00:19:22,418 --> 00:19:23,432
And then imagine that

371
00:19:23,432 --> 00:19:25,240
marionette string 
lifting you up.

372
00:19:26,408 --> 00:19:28,229
Maybe going down.

373
00:19:28,229 --> 00:19:29,480
Take it up.

374
00:19:30,401 --> 00:19:32,850
Maybe you take the
arms all the way up.

375
00:19:35,448 --> 00:19:39,970
Maybe you're starting to get
a little warm around your head

376
00:19:39,970 --> 00:19:43,981
(chuckles), around your brow.

377
00:19:43,981 --> 00:19:47,409
And then maybe we take 
it into the Tree Pose today,

378
00:19:47,409 --> 00:19:49,970
opening up through the left hip.

379
00:19:49,970 --> 00:19:54,680
So in Tree we get this unique
opportunity to find the middle

380
00:19:54,680 --> 00:19:58,689
too where the left foot
may press into the right leg.

381
00:19:58,689 --> 00:20:02,079
We kind of want to press back,
finding that center line.

382
00:20:05,861 --> 00:20:08,599
And this really kind of makes
our balancing practice more

383
00:20:08,599 --> 00:20:13,470
sustainable, which yes, (laughs)
is a big metaphor as well.

384
00:20:13,470 --> 00:20:18,231
When we kind of find that 
dance between both sides,

385
00:20:19,504 --> 00:20:22,269
hugging to middle.

386
00:20:22,269 --> 00:20:23,960
Alright, however
that went for you,

387
00:20:23,960 --> 00:20:25,330
take a deep breath.

388
00:20:25,330 --> 00:20:27,039
Inhale lots of love in.

389
00:20:27,039 --> 00:20:30,359
As you exhale, release, bring
the hands behind the head.

390
00:20:30,359 --> 00:20:33,655
Fingertips to interlace,
feet hip width apart.

391
00:20:33,655 --> 00:20:35,519
Inhale, lift the chest.

392
00:20:35,519 --> 00:20:37,640
Exhale, take it to one side.

393
00:20:37,640 --> 00:20:40,680
Bend the knees,
rounding through.

394
00:20:40,680 --> 00:20:43,360
Little love for the spine.

395
00:20:43,360 --> 00:20:45,799
The same old diddy
that we've done before.

396
00:20:45,799 --> 00:20:47,586
See if you can
find something new.

397
00:20:47,586 --> 00:20:50,174
Maybe bending a little deeper.

398
00:20:51,157 --> 00:20:54,238
Maybe finding a
new breath pattern.

399
00:20:58,229 --> 00:21:02,541
And then sending it
the opposite direction.

400
00:21:09,891 --> 00:21:11,490
And then releasing.

401
00:21:11,490 --> 00:21:15,965
Without looking down, 
you got this,

402
00:21:15,965 --> 00:21:17,620
lengthen through the 
crown of the head,

403
00:21:17,620 --> 00:21:19,608
walk nice and tall to 
the top of your mat.

404
00:21:19,608 --> 00:21:21,039
You don't need to look down.
The ground is there.

405
00:21:21,039 --> 00:21:23,670
You know this.
It's got you.

406
00:21:23,670 --> 00:21:24,701
Alright, and then reach the

407
00:21:24,701 --> 00:21:26,880
fingertips up high 
towards the sky.

408
00:21:26,880 --> 00:21:30,680
Last time, 
Forward Fold all the way down.

409
00:21:40,923 --> 00:21:42,519
Alright, now listen carefully.

410
00:21:42,519 --> 00:21:45,580
You're gonna walk your 
feet as wide as the yoga mat

411
00:21:45,580 --> 00:21:47,920
here in your Forward Fold.

412
00:21:49,261 --> 00:21:52,759
Now take a couple moments to
clasp opposite elbow again and

413
00:21:52,759 --> 00:21:54,981
just sway a little side to side,

414
00:21:54,981 --> 00:21:57,200
pressing into all four
corners of the feet.

415
00:21:58,557 --> 00:22:00,359
Then continue
to bend your knees.

416
00:22:00,359 --> 00:22:03,920
Release the hands to support
you and we're gonna slowly

417
00:22:03,920 --> 00:22:06,599
work to drop our
center down in space.

418
00:22:06,599 --> 00:22:08,743
Now I know this 
is quite challenging,

419
00:22:08,743 --> 00:22:10,200
so we have lots of options here.

420
00:22:10,200 --> 00:22:11,599
First, lift the heels.

421
00:22:11,599 --> 00:22:13,880
Come into more of
a froggy position.

422
00:22:13,880 --> 00:22:15,200
We're not gonna be
here too long either.

423
00:22:15,200 --> 00:22:17,926
Just kind of
testing the waters.

424
00:22:17,926 --> 00:22:20,455
And you can keep 
a little sway going here

425
00:22:20,455 --> 00:22:22,319
with the heels lifted.

426
00:22:22,319 --> 00:22:24,960
Or we can already start
to ground through the feet.

427
00:22:26,100 --> 00:22:29,799
Kind of coming into
variation of Malasana.

428
00:22:30,775 --> 00:22:33,789
Palms either on the earth,
fingertips on the earth,

429
00:22:33,789 --> 00:22:35,962
or palms pressing together.

430
00:22:35,962 --> 00:22:39,630
If the palms are pressing
together and you're feeling

431
00:22:39,630 --> 00:22:44,621
pretty low to the ground here,
lift up a little bit.

432
00:22:44,621 --> 00:22:47,359
Find that lift up through
the pelvic floor and find this

433
00:22:47,359 --> 00:22:50,839
pressing out of the arms into
the legs and the squeezing of

434
00:22:50,839 --> 00:22:51,880
the legs into the arms.

435
00:22:51,880 --> 00:22:54,440
So we have lots of
different options here.

436
00:22:54,440 --> 00:22:59,381
Breathe everyone, 
all together now (chuckles).

437
00:22:59,381 --> 00:23:01,656
And then slowly,
listen carefully,

438
00:23:01,656 --> 00:23:04,000
you're gonna keep
the feet kind of active.

439
00:23:04,000 --> 00:23:06,938
So spread your toes, 
spread your fingertips,

440
00:23:06,938 --> 00:23:08,878
walk your hands behind you,

441
00:23:08,878 --> 00:23:11,599
and we're gonna 
slowly transition to a seat.

442
00:23:11,599 --> 00:23:14,118
Now if that transition 
is just not right for you,

443
00:23:14,118 --> 00:23:17,839
you can find your way 
to this Cobbler's Pose

444
00:23:17,839 --> 00:23:20,255
in a way that feels

445
00:23:21,658 --> 00:23:23,662
honorable (laughs).

446
00:23:23,662 --> 00:23:28,039
And then we're gonna grab the
ankles, draw the heels in just

447
00:23:28,039 --> 00:23:30,480
a bit and lift up
through the spine.

448
00:23:30,480 --> 00:23:33,359
This is a great posture 
to kind of check, do I,

449
00:23:33,359 --> 00:23:35,472
could I benefit 
from a little lift,

450
00:23:35,472 --> 00:23:37,839
like a little blanket or 
a block or a towel?

451
00:23:37,839 --> 00:23:40,759
And the way you can tell
is if your spine is tending to

452
00:23:40,759 --> 00:23:43,539
really collapse back here,
totally normal.

453
00:23:43,539 --> 00:23:47,399
This is kind of where
we are in the everyday.

454
00:23:47,399 --> 00:23:50,000
Then it could be nice to
lift the hips up a little bit

455
00:23:50,000 --> 00:23:53,520
higher so you can find
this length with more ease.

456
00:23:53,520 --> 00:23:56,980
So may not need in this moment,
but maybe for tomorrow.

457
00:23:56,980 --> 00:23:59,820
Alright, sit up nice and tall.

458
00:23:59,820 --> 00:24:02,880
Tops of the thigh bones,
the femur is gonna draw down.

459
00:24:02,880 --> 00:24:06,349
And it's not that we're
pressing it's more of like

460
00:24:06,349 --> 00:24:07,960
doing the work on the inside.

461
00:24:07,960 --> 00:24:11,160
So that intention of really
grounding down with the thighs

462
00:24:11,160 --> 00:24:14,300
and finding that lift
up through the center.

463
00:24:14,300 --> 00:24:18,590
This type of work translates
off the mat into our everyday

464
00:24:18,590 --> 00:24:20,119
more than you'll ever see.

465
00:24:20,119 --> 00:24:22,370
That impact, 
we just cannot name

466
00:24:22,370 --> 00:24:24,000
so that's why 
I continue to do this

467
00:24:24,000 --> 00:24:26,359
and I'm thankful
that you're here with me.

468
00:24:26,359 --> 00:24:29,139
Let's spend one
more deep breath in here.

469
00:24:31,270 --> 00:24:34,039
And then as you exhale,
you can release that bind.

470
00:24:34,039 --> 00:24:35,679
Actually, let's take 
it forward. You know what?

471
00:24:35,679 --> 00:24:36,720
Let's take it
forward for a breath.

472
00:24:36,720 --> 00:24:39,619
As you exhale,
let's take it forward.

473
00:24:39,619 --> 00:24:42,549
Let's improvise.

474
00:24:42,549 --> 00:24:44,680
Just felt like my
body wanted to do that

475
00:24:44,680 --> 00:24:46,899
so we'll insert that in.

476
00:24:49,353 --> 00:24:53,279
And then we'll release and
let's send the legs out long.

477
00:24:54,295 --> 00:24:58,223
Point thy toes, 
send the fingertips forward.

478
00:24:58,223 --> 00:25:03,000
And let's slowly begin to roll
it down, starting by engaging

479
00:25:03,000 --> 00:25:06,119
the muscles of the low, you
can tell my voice changes too

480
00:25:06,119 --> 00:25:09,279
when I engage those
muscles below low abs.

481
00:25:09,279 --> 00:25:12,269
So low abs
finding that C-curve.

482
00:25:12,269 --> 00:25:14,300
Again, I want to prep you guys.

483
00:25:14,300 --> 00:25:18,790
The legs may fly up and
you might fall, that's fine.

484
00:25:18,790 --> 00:25:23,495
We're just one day 
at a time, checking in,

485
00:25:23,495 --> 00:25:26,157
challenging ourselves.

486
00:25:26,157 --> 00:25:28,389
And then eventually you're
probably already there,

487
00:25:28,389 --> 00:25:31,459
but we can allow 
ourselves to relax

488
00:25:31,459 --> 00:25:35,670
the weight of the 
body fully into the mat.

489
00:25:35,670 --> 00:25:38,240
Alrighty, one last
stretch for the hips.

490
00:25:38,240 --> 00:25:39,949
Bend your left knee,

491
00:25:39,949 --> 00:25:42,666
cross your right ankle over 
the top of the left thigh.

492
00:25:42,666 --> 00:25:44,160
Reclined Pigeon.

493
00:25:44,160 --> 00:25:45,940
Lift the legs up,
thread the needle.

494
00:25:45,940 --> 00:25:49,808
You're gonna reach between
the legs here (chuckles).

495
00:25:49,808 --> 00:25:51,194
Flex the feet.

496
00:25:51,194 --> 00:25:54,720
Interlace the fingertips behind
your left hamstring and then

497
00:25:54,720 --> 00:25:58,340
squeeze those legs up
towards your chest, breathe.

498
00:25:58,340 --> 00:26:02,480
Any soft, easy movement here
that feels good, explore that.

499
00:26:04,204 --> 00:26:06,970
And return to the
sound of your breath.

500
00:26:16,505 --> 00:26:18,967
And then slowly release.

501
00:26:18,967 --> 00:26:21,349
Take it to the other side.

502
00:26:21,349 --> 00:26:22,799
One final stretch.

503
00:26:22,799 --> 00:26:26,180
And this one is just 
such a wonderful pose

504
00:26:26,180 --> 00:26:30,026
I feel like for rooting down, 
grounding down.

505
00:26:30,026 --> 00:26:33,360
You know, 
balancing postures, great.

506
00:26:33,360 --> 00:26:36,759
Nothing shows you the truth
more than a balancing posture.

507
00:26:38,350 --> 00:26:41,404
But this Reclined Pigeon is
one of my favorites for when

508
00:26:41,404 --> 00:26:44,578
I need to ground, to root,

509
00:26:44,578 --> 00:26:47,440
to feel the mat rising up 
to meet my back body.

510
00:26:49,141 --> 00:26:52,184
To open up the hips

511
00:26:52,184 --> 00:26:54,520
and relax my shoulders.

512
00:26:54,520 --> 00:26:57,059
Let gravity just
kind of draw them down.

513
00:27:00,289 --> 00:27:02,799
When you're ready, unravel.

514
00:27:02,799 --> 00:27:05,399
Can hug the
knees into the chest.

515
00:27:05,399 --> 00:27:07,079
Maybe take a Happy Baby.

516
00:27:07,079 --> 00:27:08,720
Any other
movement that feels good.

517
00:27:08,720 --> 00:27:13,039
Otherwise, we are ready
to extend the legs out long.

518
00:27:14,404 --> 00:27:19,349
Let's bring both hands
to the low belly today.

519
00:27:19,349 --> 00:27:20,920
Close your eyes.

520
00:27:22,526 --> 00:27:25,242
You can stay here 
after this video ends

521
00:27:25,242 --> 00:27:27,519
as long as time allows.

522
00:27:27,519 --> 00:27:29,870
Just breathing into your belly.

523
00:27:30,973 --> 00:27:33,360
Maybe breathing
in on a five count

524
00:27:33,360 --> 00:27:35,875
and exhaling on a five count.

525
00:27:37,968 --> 00:27:42,039
And if this is all 
that time allows for,

526
00:27:42,039 --> 00:27:46,619
you may notice it doesn't 
take too much

527
00:27:46,619 --> 00:27:50,006
to root down

528
00:27:50,006 --> 00:27:53,820
and to feel the support

529
00:27:53,820 --> 00:27:56,190
that is always there.

530
00:27:59,510 --> 00:28:02,040
Thank you as
always for being here.

531
00:28:02,040 --> 00:28:04,480
Look forward to
seeing you tomorrow.

532
00:28:06,861 --> 00:28:08,880
Let's take a final
breath in together.

533
00:28:12,171 --> 00:28:14,839
We'll close right here with
the hands on the belly

534
00:28:14,839 --> 00:28:16,930
as we breathe out together.

535
00:28:21,915 --> 00:28:25,560
Root in the good stuff.

536
00:28:25,560 --> 00:28:30,920
What do I want to root into?

537
00:28:30,920 --> 00:28:33,699
Just a little contemplation to

538
00:28:33,699 --> 00:28:37,061
take on into the 
rest of your day.

539
00:28:37,061 --> 00:28:39,534
Take care everyone.

540
00:28:39,534 --> 00:28:41,260
Namaste.

541
00:28:44,541 --> 00:28:47,662
(light music)