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- Hello everyone, 
welcome to Day 5.

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This practice is
literally a big ol' hug.

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Hop into something
comfy and let's get started.

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(light music)

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Alright my sweet friends,

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let's begin in 
a comfortable seat.

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Maybe sit up on 
a blanket or a block

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to find a little 
length in the spine.

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Thank you so much for coming
back and practicing with me

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and with Benji who clearly
brought a toy to class today.

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(chuckles) Roll with it.

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We're gonna sit
up nice and tall.

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You can close your eyes 
or soften your gaze.

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And we're gonna drop right in,

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allowing the
shoulders to relax.

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Reaching the
fingertips forward.

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Cross your right arm 
over your left

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and then just keep 
that movement going.

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You're gonna wrap your
arms around yourself

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starting today's practice but, 
of course, with a hug.

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So as you quite literally
wrap your arms around yourself,

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close your eyes or soften that
gaze, tuck the chin slightly

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to feel a lengthening
in the back of the neck.

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And in this shape,

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start to deepen your breath.

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And if you're open to it,

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you know, 
we kind of agreed to come

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here with an open mind, 
at least I think.

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If you're open to it,

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consider what it 
feels like here to

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feel your own embrace.

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What is that sensation to

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try to feel your own embrace?

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This journey is 
really about absorbing

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your own care for yourself.

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And acknowledging
how powerful that can be.

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And at the very least, 
we're sitting up tall.

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We're in this shape using
this kind of bind, this hug,

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to feel the breath move us.

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So you can start to
breathe a little deeper.

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Maybe inhaling more deeply

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and exhaling more 
completely nice and slow.

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Now let's take a 
deep cycle of breath together.

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So here we go.

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Big inhale in through the nose.

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Feel that expansion, 
the chest lifts.

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And as you exhale,
you can release the embrace.

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Send the fingertips 
and the arms out wide

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and just open 
your heart space here.

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Spread the fingertips.

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Good, relax the shoulders and 
then we're just gonna take it to

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the other side so
fingertips go forward.

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This time left arm 
crosses over the top

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and we find this hug.

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You can really try to inch your
fingertips towards the center

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of your back and lift your
chest up chest up so we're not

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collapsed in the spine
here but we're nice and active.

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And close your eyes again and
continue to gently deepen your

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breath and just feel your own

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care for yourself here of this

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symbolic beginning
to our Day 5 practice.

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Feeling the rise and
the fall of your breath.

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And then let's
inhale once again together.

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So inhaling in
through the nostrils.

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Then slowly exhaling out
through the mouth or the nose,

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your choice, and releasing,
once again, this time bringing

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the fingertips all 
the way to the earth

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but palms facing forward.

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Great, loop one
shoulder then the other.

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Drawing the shoulder blades
together and allowing them to

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just kind of imagine them
melting down towards your hips.

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So we're creating more
spaciousness between

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the ear and the shoulder.

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Then keeping the palms forward,
nice and slow, we're just

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gonna take a big stretch
reaching fingertips

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all the way up towards 
the sky, palms forward.

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And see if you 
can really lengthen up

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and out of the waist.
So out of the side body.

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Front body lifted, 
back body's grounded,

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the shoulder blades 
melting down.

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Then say one kind
thing to yourself.

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Just a little caring thing like,
"You know what?

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"You're pretty awesome," 
or "You know what?

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"You're good at math," or
"You have an open heart," or

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"You're awesome for
doing this yoga practice."

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I'll stop giving examples and
just allow you a little time

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and space to find one thing,

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one nice thing to 
say to yourself.

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Then inhale, reach a little 
higher. Reach, reach, reach

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as if you're trying 
to tickle a cloud. (laughs)

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So dumb, I'm sorry
but wiggle the fingertips.

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And then exhale,

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release everything down.

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Now if it was challenging to
come up with something nice to

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say to yourself,
you're not alone. It's all good.

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It's just all a
part of the practice.

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Alright, let's boogie
on forward to all fours.

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Spread the fingertips wide.

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Take a second here to just
find some soft, easy movement.

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Maybe taking a Cat-Cow or

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bumping the hips 
a little side to side.

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Or, new vocabulary item,

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we can take the ribcage 
in a few circles here,

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bending the elbows 
to drop the ribcage

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and then coming up
through that Cat Pose.

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So just a
little variation today.

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Warming up through the spine.

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Engaging the core muscles

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and continuing to honor your

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heart's song by
deepening the breath.

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Take a couple more moments to
even out whatever you're doing.

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Maybe reverse the circle.

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And then bring it back to
neutral Tabletop Position.

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Walk the hands forward.

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Upper arm bones are gonna
rotate out, so we're kind of

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rotating the upper arm bones
and then the forearms kind of

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hug in so there's 
a spiral going on.

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We curl the toes under and
we peel up through the tailbone

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today, nice and slow, 
Downward Facing Dog.

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Now hug your low ribs in
here as you bend your knees.

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Relax through
the neck, breathe.

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Press firmly
through your knuckles.

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Continue to breathe deep as you
hug the low ribs in and feel

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that core connection, 
abs turn on here.

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Then you can start to
drop the heels a bit more.

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Maybe take a couple moments

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to pedal the feet 
if that feels good.

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And then we're gonna bend
the knees, inhale, look forward

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and we're all gonna take
baby steps today, baby steps,

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(clears throat) excuse me,
to the top of the mat.

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Really stretching
through the fascia the foot.

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Maybe crisscrossing the
legs if that feels good.

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Getting a nice little 
stretch through the calf

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and the IT band.

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And then we're gonna come
to the top of the mat,

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feet together or 
hip width apart, so your choice.

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Nice conscious footing
is all that matters here.

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Let's get the
toes pointing forward.

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Now bend your knees, let it
all hang here for a breath in.

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And a long breath out.

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Draw the hands
to the waistline.

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Shoulder blades together.

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Lift the kneecaps slightly to
kind of hug the muscles of the

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quads to the bone and we're
gonna rise up on an exhale so

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let's breathe in together.

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And exhale, root through
the feet, draw the navel to the

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spine and let's rise up strong

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to standing.

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Stand nice and tall.
Try not to fidget too much here.

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Lift the chest.

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Draw the elbows back.

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Lengthen through
the crown of the head.

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Inhale in.

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Exhale, bend the knees,
send the fingertips forward.

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Hug those low ribs in here,
Chair Pose.

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Stay here,
inhale, look forward.

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Exhale, send the
fingertips back, airplane arms.

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Sink a little lower.

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Think about hugging muscle
to bone here to find that

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support, to root down 
through the floor

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and hug the low ribs in

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drawing energy
up from the earth.

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Inhale, reach the
fingertips forward.

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Exhale, airplane arms.

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Reinforce that core connection.

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Inhale, reach forward.

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Maybe sink a little lower.
This is the last one.

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Exhale, navel draws up and in,
fingertips back.

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Sweet, then release it all,
Uttanasana, Forward Fold.

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Nice. Shake the head a
little yes and a little no.

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Great, bend your knees walk the
fingertips over to the left.

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Feel nice opening
through the left side waist.

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And then over to the right.
Knees stay bent.

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Feel a nice stretch
in the left side waist.

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Lovely and then come
all the way back to center.

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We're gonna plant the palms,
step one foot back and then

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the other for Plank Pose.

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Feel free to lower
the knees here to start.

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We're gonna focus on hugging
those low ribs in again to

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engage the muscles of the core.

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So you can be with the
knees lifted or lowered.

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We're gonna hug 
those low ribs in,

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dome through 
the upper back body.

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Try to create a straight line
from the crown of the head to

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the tip of the tailbone.

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Now think about hugging your
hip points in and up just a

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bit to engage the low abs,
your transverse abdominis.

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Feel that core
connection here for three.

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Breathe deep.

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Two. Press away 
from the yoga mat.

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Reach the heels back.

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And one.

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Everyone lower the knees, 
bend the elbows,

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keep them hugging into the body

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as you slowly 
lower down to the earth.

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Keep squeezing the
legs together here.

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We're gonna draw the hands
back in line with the rib cage.

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Hug the elbows
into the side body.

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Press into your pubic bone and
inhale, lift up, Baby Cobra.

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Think about keeping a
nice extension, again,

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from the crown to the tail.

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Good, then from here we're
gonna send the left fingertips

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back, airplane arms, and right
fingertips back, airplane arms.

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Keep squeezing 
the legs together,

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pressing down 
through the pubic bone.

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And then if you've been
practicing a while,

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a little grace note is

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think about even 
hugging the low ribs in here.

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It's hard, I know.

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Sweet, and then
let's slowly release.

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Press up to all fours, 
just all fours.

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Good, then curl the toes under
and peel the hips up,

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send them high and back,
Downward Facing Dog.

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Take a deep breath in here.

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Notice if those low ribs
are just splaying forward

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or if you can 
hug them in slightly.

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So when you draw 
the lower rib cage in,

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you can feel this 
drawing in of the low abs.

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Everything's kind of 
cinching in towards

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the center of the body.

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Lovely, anchor the left heel,

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inhale, lift the 
right leg up high.

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Exhale, slowly shift forward.

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Hug that right knee
in towards your chest.

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Good, kick it back out.

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Three-Legged Dog.

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Exhale, hug the right knee 
over towards the right elbow,

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shift forward.

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Inhale, press into the palms,
reach it back,

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Three-Legged Dog.

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Exhale, right knee 
to left elbow.

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Hug it in.

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Good, inhale, 
Three-Legged Dog.

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This time take it all the way
through to your nice low lunge.

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Pull the right hip crease back,
loop the shoulders,

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find an openness 
in the chest here.

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Open up through the throat.

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Always an option to
lower that back knee.

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Breathe deep.
Inhale in.

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Exhale, plant the left palm.

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Inhale, reach the right
fingertips up towards the sky.

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The hugging here is 
of the right knee in

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so it's gonna 
want to splay out.

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In order to really 
hug that right knee in,

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press into the ball joint 
of the right big toe.

246
00:14:08,927 --> 00:14:11,670
Yeah, then wiggle the 
right fingertips, breathe in,

247
00:14:11,670 --> 00:14:14,530
open your heart 
towards the sky.

248
00:14:14,530 --> 00:14:17,279
And then exhale, 
let's bring it all the way back.

249
00:14:17,279 --> 00:14:20,169
Plant the palms,
step the right toes back.

250
00:14:20,169 --> 00:14:22,249
Plank or Half Plank.

251
00:14:22,249 --> 00:14:25,219
Breathe deep here, 
three breaths.

252
00:14:25,219 --> 00:14:29,080
Each cycle of breath you
have an opportunity to kind of

253
00:14:29,080 --> 00:14:31,420
adapt or play,

254
00:14:31,420 --> 00:14:36,660
stay curious
about your position,

255
00:14:36,660 --> 00:14:39,685
your shape and the sensation

256
00:14:39,685 --> 00:14:41,560
that comes 
from each adjustment.

257
00:14:41,560 --> 00:14:44,710
So trying to find that
stability and build that

258
00:14:44,710 --> 00:14:46,690
strength from within.

259
00:14:46,690 --> 00:14:49,359
Alright, lower the knees,
squeeze the elbows in

260
00:14:49,359 --> 00:14:52,009
and slowly lower down.

261
00:14:52,009 --> 00:14:54,039
Keep squeezing
the legs together.

262
00:14:54,039 --> 00:14:55,679
Inhale, we lift up.

263
00:14:55,679 --> 00:15:01,117
Send the fingertips back a
little Salabhasan variation.

264
00:15:01,117 --> 00:15:06,619
Finding extension
from the crown to the tail.

265
00:15:06,619 --> 00:15:09,132
Tuck the chin slightly 
maybe to find that.

266
00:15:09,132 --> 00:15:11,066
Draw the 
shoulder blades together.

267
00:15:11,066 --> 00:15:12,440
Inhale in here.

268
00:15:12,440 --> 00:15:13,642
Listen carefully, exhale,

269
00:15:13,642 --> 00:15:16,360
option to lift the 
legs just for a breath.

270
00:15:16,360 --> 00:15:17,979
Just an option.

271
00:15:17,979 --> 00:15:21,759
And then release everything,
forehead kisses the mat.

272
00:15:21,759 --> 00:15:23,480
Press up just to all fours.

273
00:15:25,270 --> 00:15:27,195
Inhale in, curl the toes under

274
00:15:27,195 --> 00:15:31,985
and exhale peeling 
the hips up and back,

275
00:15:31,985 --> 00:15:34,250
Downward Facing Dog.

276
00:15:34,250 --> 00:15:36,630
Reset, inhale in deeply.

277
00:15:38,158 --> 00:15:42,729
Exhale, completely finding
that drawing in of the low abs,

278
00:15:42,729 --> 00:15:48,058
that hugging of
the rib cage in.

279
00:15:48,924 --> 00:15:51,500
And here we go.
Right heel anchors down.

280
00:15:51,500 --> 00:15:54,619
We press in to both
palms evenly to start.

281
00:15:54,619 --> 00:15:56,779
Then keep pressing 
into your left palm.

282
00:15:56,779 --> 00:16:00,350
As you inhale, 
lift the left leg up high.

283
00:16:00,350 --> 00:16:02,440
Good, exhale, shift it forward.

284
00:16:02,440 --> 00:16:04,519
Hug the left knee
in towards the chest.

285
00:16:04,519 --> 00:16:06,279
Upper body's in Plank.

286
00:16:06,279 --> 00:16:08,200
Good, send it
back with the breath.

287
00:16:08,200 --> 00:16:09,913
Inhale.

288
00:16:09,913 --> 00:16:13,039
Exhale, left knee
hugs to left elbow.

289
00:16:13,039 --> 00:16:15,786
Upper body's in Plank.
Squeeze and lift.

290
00:16:15,786 --> 00:16:17,639
Good, inhale, send it back.

291
00:16:17,639 --> 00:16:19,568
Drop through the right heel.

292
00:16:19,568 --> 00:16:21,423
Last one, 
cross it over, here we go,

293
00:16:21,423 --> 00:16:23,080
left knee to right elbow.

294
00:16:23,080 --> 00:16:25,256
Squeeze and lift.

295
00:16:25,256 --> 00:16:28,069
Good, inhale, send it back.

296
00:16:28,069 --> 00:16:30,672
On your exhale, 
nice and slow and with control,

297
00:16:30,672 --> 00:16:31,819
step that left foot up.

298
00:16:31,819 --> 00:16:34,268
If the foot never makes 
it to the top, you know,

299
00:16:34,268 --> 00:16:37,890
you can just enjoy your 
own care of bringing it up

300
00:16:37,890 --> 00:16:40,638
with an extra hand.

301
00:16:40,638 --> 00:16:42,200
Alright, nice low lunge.

302
00:16:42,200 --> 00:16:44,488
Back knee is lifted 
unless you intentionally

303
00:16:44,488 --> 00:16:46,080
choose to lower it.

304
00:16:46,080 --> 00:16:48,149
Pull the left hip crease back.

305
00:16:48,149 --> 00:16:50,419
Open up through the chest.

306
00:16:51,656 --> 00:16:53,187
Breathe in.

307
00:16:53,187 --> 00:16:55,900
Breathe out, plant the 
right hand to the earth,

308
00:16:55,900 --> 00:16:58,378
pull the left hip crease back 
and there's this hugging,

309
00:16:58,378 --> 00:17:00,065
this lifting up 
of the pelvic floor

310
00:17:00,065 --> 00:17:02,440
as we open into this twist.

311
00:17:02,440 --> 00:17:04,376
Left fingertips to the sky,

312
00:17:04,376 --> 00:17:06,519
hugging that 
left knee into center.

313
00:17:07,968 --> 00:17:11,199
So everything's kind of hugging
into the midline in the

314
00:17:11,199 --> 00:17:14,839
lower body as the upper body
spirals towards the sky.

315
00:17:16,500 --> 00:17:18,420
Good, reach the
right heel back.

316
00:17:18,420 --> 00:17:20,964
Inhale, wiggle the fingertips,

317
00:17:20,964 --> 00:17:23,119
lengthen through 
the crown of the head.

318
00:17:23,119 --> 00:17:25,440
And exhale, take it back down.

319
00:17:25,440 --> 00:17:28,599
Plant the palms,
step the left toes back.

320
00:17:29,999 --> 00:17:32,614
Press away from your yoga mat,
now let's try, everyone,

321
00:17:32,614 --> 00:17:34,640
lifting the knees here.

322
00:17:34,640 --> 00:17:36,559
Sending the heels back.

323
00:17:36,559 --> 00:17:40,240
Inhale to press away from
the yoga mat so we're working

324
00:17:40,240 --> 00:17:44,119
really strong to build
strength in the midline here.

325
00:17:44,119 --> 00:17:46,349
And we're gonna
hug the right knee in.

326
00:17:46,349 --> 00:17:47,860
And then send it back.

327
00:17:47,860 --> 00:17:50,119
Claw through the fingertips,
left knee in.

328
00:17:50,119 --> 00:17:50,799
And send it back.

329
00:17:50,799 --> 00:17:53,790
Right knee to
left elbow, hug it in.

330
00:17:53,790 --> 00:17:55,509
Send it back.
Breathe.

331
00:17:55,509 --> 00:17:57,840
Left knee to
right elbow, hug it in.

332
00:17:57,840 --> 00:17:58,599
Send it back.

333
00:17:58,599 --> 00:18:01,377
That's it, send the 
hips up high and back,

334
00:18:01,377 --> 00:18:03,240
Downward Facing Dog.

335
00:18:03,240 --> 00:18:05,330
Inhale in deeply.

336
00:18:05,330 --> 00:18:08,363
And on your exhale, 
sigh it out.

337
00:18:08,363 --> 00:18:10,240
(sighs)

338
00:18:11,563 --> 00:18:15,629
Shake the head a little yes,
a little no.

339
00:18:20,018 --> 00:18:22,559
Then bend the knees, 
look forward and

340
00:18:22,559 --> 00:18:25,949
we're gonna walk slowly 
back up to the top of the mat.

341
00:18:25,949 --> 00:18:28,019
Maybe crossing the feet again.

342
00:18:29,144 --> 00:18:33,374
Stretching as 
we stroll to the top,

343
00:18:33,374 --> 00:18:36,974
feet together, really together.

344
00:18:36,974 --> 00:18:41,480
Squeeze the arches together,
squeeze the legs.

345
00:18:42,465 --> 00:18:44,159
Back to that Chair.
We got this.

346
00:18:44,159 --> 00:18:47,350
Bend the knees, inhale, 
send the fingertips forward,

347
00:18:47,350 --> 00:18:49,529
sit back, way back.

348
00:18:49,529 --> 00:18:52,303
Exhale, send
the fingertips back.

349
00:18:52,303 --> 00:18:55,760
Good, inhale, reach forward.
Sink a little lower.

350
00:18:55,760 --> 00:18:57,570
Exhale, reach back.

351
00:18:57,570 --> 00:18:59,799
Last time, inhale, reach.

352
00:18:59,799 --> 00:19:02,440
And exhale, airplane arms.

353
00:19:02,440 --> 00:19:06,759
Option here to maybe lift
the heels for just a moment.

354
00:19:07,653 --> 00:19:09,029
Flying here.

355
00:19:09,854 --> 00:19:11,250
And we'll do more of that later.

356
00:19:11,250 --> 00:19:14,868
Drop the heels,
inhale, reach for the sky.

357
00:19:15,969 --> 00:19:20,149
And exhale, Forward Fold
all the way back down,

358
00:19:20,149 --> 00:19:22,238
nice and slow.

359
00:19:22,238 --> 00:19:25,860
Lovely, from here, bend the
knees, plant the palms,

360
00:19:25,860 --> 00:19:27,960
step one foot back 
then the other.

361
00:19:27,960 --> 00:19:32,009
One final Plank but
only for a breath, I promise.

362
00:19:32,009 --> 00:19:34,894
As we then lower the knees

363
00:19:34,894 --> 00:19:38,169
and come into a yogic squat.

364
00:19:38,169 --> 00:19:42,494
So you're gonna walk the
knees as wide as your yoga mat.

365
00:19:42,494 --> 00:19:44,920
Big toes together and then 
we're gonna walk the hands

366
00:19:44,920 --> 00:19:47,572
back so we're starting in
this little froggy shape

367
00:19:47,572 --> 00:19:49,219
so the toes are together.

368
00:19:49,219 --> 00:19:51,947
You can work here, playing,

369
00:19:51,947 --> 00:19:55,240
or you can walk 
the feet out, playing.

370
00:19:56,726 --> 00:19:59,940
Or we'll work to drop the
heels onto a blanket

371
00:19:59,940 --> 00:20:02,937
or to the earth, 
bring the palms together,

372
00:20:02,937 --> 00:20:04,403
toes turned out.

373
00:20:05,884 --> 00:20:10,218
And this is where we'll 
practice hugging the knees into

374
00:20:10,218 --> 00:20:13,720
the arms and pressing
the arms into the legs.

375
00:20:13,720 --> 00:20:18,160
So there is this opposition
here that can be really

376
00:20:18,160 --> 00:20:20,478
powerful as we 
build strength and,

377
00:20:20,478 --> 00:20:23,679
of course, 
increase our flexibility.

378
00:20:23,679 --> 00:20:26,240
Any variation that you're
playing with right now think

379
00:20:26,240 --> 00:20:28,696
about lifting up
from the pelvic floor.

380
00:20:29,924 --> 00:20:31,680
And again, 
we're either toes together,

381
00:20:31,680 --> 00:20:34,779
knees wide, heels lifted.

382
00:20:34,779 --> 00:20:38,126
Toes wide, heels lifted

383
00:20:38,126 --> 00:20:41,599
or we can drop the heels,

384
00:20:41,599 --> 00:20:46,369
toes turned out, play in
this Malasana variation.

385
00:20:46,369 --> 00:20:49,960
Just want to give you a second
to play and notice like the

386
00:20:49,960 --> 00:20:54,458
hugging really is kind
of an uplifting sensation.

387
00:20:54,458 --> 00:20:57,829
Again, this idea that we
get the opportunity to

388
00:20:57,829 --> 00:21:01,352
defy gravity in yoga, 
I mean, come on. I'll take it.

389
00:21:02,532 --> 00:21:03,539
Some people are
at work right now.

390
00:21:03,539 --> 00:21:07,498
We're like defying
gravity in a squat.

391
00:21:07,498 --> 00:21:12,720
It's like, okay, 
the primal taste is over.

392
00:21:12,720 --> 00:21:13,880
We're gonna release that

393
00:21:13,880 --> 00:21:16,340
and we're gonna slowly, we have
options here, you can come on

394
00:21:16,340 --> 00:21:20,849
to your knees and then swing
the legs around to one side or

395
00:21:20,849 --> 00:21:22,519
you can come through to a seat.

396
00:21:22,519 --> 00:21:25,880
This really kind of
depends on your bod.

397
00:21:27,232 --> 00:21:31,218
We'll all meet
here with the knees up.

398
00:21:31,218 --> 00:21:32,690
Alright, loop the shoulders.

399
00:21:32,690 --> 00:21:36,950
We're gonna send the left leg
out and here comes another hug.

400
00:21:36,950 --> 00:21:39,700
You're gonna bring your right
knee in towards the chest,

401
00:21:39,700 --> 00:21:43,039
your left hand is gonna come
to the arch of your right foot.

402
00:21:43,039 --> 00:21:44,599
This is the place to start.

403
00:21:44,599 --> 00:21:47,319
Now notice how it's
very natural that we want to

404
00:21:47,319 --> 00:21:51,599
collapse here, so let's put
our tools to practice lifting

405
00:21:51,599 --> 00:21:53,440
up here through the spine.

406
00:21:53,440 --> 00:21:55,544
Again, sitting on 
a blanket or a block here

407
00:21:55,544 --> 00:21:58,139
could be really awesome.

408
00:21:58,139 --> 00:21:59,250
Flex your left foot.

409
00:21:59,250 --> 00:22:01,653
You're gonna hug 
your right leg in here,

410
00:22:01,653 --> 00:22:05,048
bring your right elbow 
to cradle your right knee.

411
00:22:05,048 --> 00:22:10,200
So I call this "the leg baby"
and so you have your baby here

412
00:22:10,200 --> 00:22:12,720
and you're gonna rock it
a little bit side to side.

413
00:22:12,720 --> 00:22:13,839
So this is option one.

414
00:22:13,839 --> 00:22:15,890
Sitting up tall, ooh,

415
00:22:15,890 --> 00:22:21,224
really feeling the 
sensation in that hip joint.

416
00:22:21,224 --> 00:22:23,211
Another option is 
to bring the right foot

417
00:22:23,211 --> 00:22:25,920
to the left elbow crease.

418
00:22:25,920 --> 00:22:28,080
Now, if you're not 
able to sit up tall here,

419
00:22:28,080 --> 00:22:30,519
I would recommend 
sitting on a prop

420
00:22:30,519 --> 00:22:31,799
or maybe just saving that for

421
00:22:31,799 --> 00:22:35,270
another rainy day and staying 
here for now. Lifting up.

422
00:22:35,270 --> 00:22:37,593
It helps to engage 
the muscles of the core here

423
00:22:37,593 --> 00:22:40,239
so drawing the navel in and up.

424
00:22:40,239 --> 00:22:43,920
You can rock it a little
side to side or very mindfully

425
00:22:43,920 --> 00:22:45,720
front to back.

426
00:22:48,897 --> 00:22:52,000
And I always feel very
tempted to sing to the tune of

427
00:22:52,000 --> 00:22:56,860
"Broadway Baby" here
but I'll spare you today.

428
00:22:56,860 --> 00:22:59,680
You'll have to comb 
through the library (laughs)

429
00:22:59,680 --> 00:23:00,720
for that number.

430
00:23:00,720 --> 00:23:04,780
Okay, and then we're
just gonna gently release.

431
00:23:04,780 --> 00:23:06,279
Extend the right leg out long.

432
00:23:06,279 --> 00:23:09,799
Let's come through to
just a moment of stabilization

433
00:23:09,799 --> 00:23:11,630
through Dundasana.

434
00:23:11,630 --> 00:23:13,414
Fingertips or 
palms to the earth,

435
00:23:13,414 --> 00:23:14,919
flex the feet towards your face,

436
00:23:14,919 --> 00:23:18,376
sit up nice and tall,
Stick Pose or Staff Pose.

437
00:23:19,530 --> 00:23:21,440
Sweet, and then let's
take it to the other side.

438
00:23:21,440 --> 00:23:22,700
Bend the left knee,

439
00:23:22,700 --> 00:23:26,240
capture your left arch 
with your right hand,

440
00:23:26,240 --> 00:23:29,799
hug that elbow around
the knee and then let's take

441
00:23:29,799 --> 00:23:34,658
this one for a little rock.

442
00:23:34,658 --> 00:23:38,720
Again, option to bring the
right elbow to the left arch

443
00:23:38,720 --> 00:23:41,559
instead and play here.

444
00:23:41,559 --> 00:23:43,480
Left to right, front to back.

445
00:23:43,480 --> 00:23:46,789
Really mindful, really slow.

446
00:23:46,789 --> 00:23:48,650
Hopefully really juicy.

447
00:23:57,422 --> 00:24:01,169
And then we'll slowly release,
point the toes, maybe inch

448
00:24:01,169 --> 00:24:02,680
towards the front
of your mat a bit.

449
00:24:02,680 --> 00:24:05,220
Point the toes, 
squeeze the legs together,

450
00:24:05,220 --> 00:24:06,319
send the fingertips forward.

451
00:24:06,319 --> 00:24:09,240
Let's take steeple grip today,
so it's that Charlie's Angels.

452
00:24:09,240 --> 00:24:10,660
(Benji shakes)
Hey, buddy.

453
00:24:10,660 --> 00:24:14,039
Point the toes, point the
fingers, the index fingers and

454
00:24:14,039 --> 00:24:17,799
let's slowly, imagine you
have a sandbag on your shins,

455
00:24:17,799 --> 00:24:21,400
slowly roll down
one vertebra at a time.

456
00:24:21,400 --> 00:24:23,480
Draw the navel in, in, in.

457
00:24:23,480 --> 00:24:28,609
So engage the muscles of the
low abs as slow as you can go

458
00:24:28,609 --> 00:24:30,369
all the way down.

459
00:24:30,369 --> 00:24:33,880
And then when you release the
weight of your head and your

460
00:24:33,880 --> 00:24:36,725
shoulders to the mat,

461
00:24:36,725 --> 00:24:39,570
hug the right knee 
into the chest.

462
00:24:39,570 --> 00:24:42,568
Take it across the
body for a little twist.

463
00:24:42,568 --> 00:24:44,559
Breathe in.

464
00:24:44,559 --> 00:24:45,979
And breathe out.

465
00:24:47,650 --> 00:24:50,229
Release it,
come back to center.

466
00:24:50,229 --> 00:24:53,119
Shift the hips, hug the
left knee into the chest.

467
00:24:54,397 --> 00:24:57,570
And take it on over to
the right for a little twist.

468
00:24:57,570 --> 00:24:59,240
Oh, yeah.

469
00:24:59,240 --> 00:25:03,319
I wonder if the mic is picking
up Benji's panting right now.

470
00:25:03,319 --> 00:25:04,751
(laughs)

471
00:25:04,751 --> 00:25:09,960
It's a little interesting
soundscape for our practice

472
00:25:09,960 --> 00:25:12,745
but that is kind of what

473
00:25:12,745 --> 00:25:15,649
the home yoga practice 
is all about.

474
00:25:15,649 --> 00:25:19,863
Embracing the 
sights and the sounds

475
00:25:19,863 --> 00:25:22,000
of your 
present day surroundings.

476
00:25:22,000 --> 00:25:23,799
Okay, unravel if
you haven't already.

477
00:25:23,799 --> 00:25:27,759
Let's hug both
knees into the chest.

478
00:25:27,759 --> 00:25:31,000
Massage the low back by
rocking a little side to side.

479
00:25:31,000 --> 00:25:34,988
Our final hug 
so close your eyes.

480
00:25:36,269 --> 00:25:38,449
Take a deep breath in.

481
00:25:40,610 --> 00:25:45,160
Truly, you are my
hero for being here Day 5.

482
00:25:47,553 --> 00:25:50,756
Tomorrow is a 
short and fiery practice,

483
00:25:50,756 --> 00:25:56,185
a 30 Day Yoga 
tradition on Day 6.

484
00:25:56,185 --> 00:25:57,546
If you're new to the journey,

485
00:25:57,546 --> 00:26:01,039
you'll discover what it's
all about tomorrow.

486
00:26:03,245 --> 00:26:06,920
To release, I'm gonna invite us
all to allow the soles of the

487
00:26:06,920 --> 00:26:10,079
feet to drop to the mat with
a little bit of force, a thud,

488
00:26:10,079 --> 00:26:12,079
just allow them to
fall with their weight.

489
00:26:12,987 --> 00:26:15,400
And then extend one
leg and then the other.

490
00:26:16,946 --> 00:26:20,900
Good, close your eyes, 
relax your shoulders.

491
00:26:20,900 --> 00:26:22,419
Inhale in.

492
00:26:23,847 --> 00:26:28,519
And exhale, ah, perfectly
in sync with Benji's sigh.

493
00:26:29,808 --> 00:26:31,249
I'll take it.

494
00:26:35,401 --> 00:26:40,480
Slowly remembering
that how you move matters.

495
00:26:40,480 --> 00:26:42,537
How you move 
has everything to do with

496
00:26:42,537 --> 00:26:44,200
how you end up feeling, right?

497
00:26:44,200 --> 00:26:49,080
In the movement, in the process,
on the journey so

498
00:26:49,080 --> 00:26:53,279
just pay attention to how
you bring the palms together.

499
00:26:55,003 --> 00:26:57,920
Maybe it's with love or with
reverence or there's just more

500
00:26:57,920 --> 00:27:02,400
awareness and then bring
the hands to the forehead.

501
00:27:04,864 --> 00:27:07,930
Let's close this baby
up with a final breath in.

502
00:27:10,852 --> 00:27:13,150
And out.

503
00:27:13,150 --> 00:27:14,569
Thanks everyone.

504
00:27:14,569 --> 00:27:16,275
Love you so much.

505
00:27:16,275 --> 00:27:18,595
Hasta manaña.

506
00:27:20,125 --> 00:27:23,565
(light music)