- Hello everyone, 
welcome to Day 5.

This practice is
literally a big ol' hug.

Hop into something
comfy and let's get started.

(light music)

Alright my sweet friends,

let's begin in 
a comfortable seat.

Maybe sit up on 
a blanket or a block

to find a little 
length in the spine.

Thank you so much for coming
back and practicing with me

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

(chuckles) Roll with it.

We're gonna sit
up nice and tall.

You can close your eyes 
or soften your gaze.

And we're gonna drop right in,

allowing the
shoulders to relax.

Reaching the
fingertips forward.

Cross your right arm 
over your left

and then just keep 
that movement going.

You're gonna wrap your
arms around yourself

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

So as you quite literally
wrap your arms around yourself,

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

to feel a lengthening
in the back of the neck.

And in this shape,

start to deepen your breath.

And if you're open to it,

you know, 
we kind of agreed to come

here with an open mind, 
at least I think.

If you're open to it,

consider what it 
feels like here to

feel your own embrace.

What is that sensation to

try to feel your own embrace?

This journey is 
really about absorbing

your own care for yourself.

And acknowledging
how powerful that can be.

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

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

to feel the breath move us.

So you can start to
breathe a little deeper.

Maybe inhaling more deeply

and exhaling more 
completely nice and slow.

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

So here we go.

Big inhale in through the nose.

Feel that expansion, 
the chest lifts.

And as you exhale,
you can release the embrace.

Send the fingertips 
and the arms out wide

and just open 
your heart space here.

Spread the fingertips.

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

the other side so
fingertips go forward.

This time left arm 
crosses over the top

and we find this hug.

You can really try to inch your
fingertips towards the center

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

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

And close your eyes again and
continue to gently deepen your

breath and just feel your own

care for yourself here of this

symbolic beginning
to our Day 5 practice.

Feeling the rise and
the fall of your breath.

And then let's
inhale once again together.

So inhaling in
through the nostrils.

Then slowly exhaling out
through the mouth or the nose,

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

the fingertips all 
the way to the earth

but palms facing forward.

Great, loop one
shoulder then the other.

Drawing the shoulder blades
together and allowing them to

just kind of imagine them
melting down towards your hips.

So we're creating more
spaciousness between

the ear and the shoulder.

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

gonna take a big stretch
reaching fingertips

all the way up towards 
the sky, palms forward.

And see if you 
can really lengthen up

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

Front body lifted, 
back body's grounded,

the shoulder blades 
melting down.

Then say one kind
thing to yourself.

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

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

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

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

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

and space to find one thing,

one nice thing to 
say to yourself.

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

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

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

And then exhale,

release everything down.

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

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

It's just all a
part of the practice.

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

Spread the fingertips wide.

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

Maybe taking a Cat-Cow or

bumping the hips 
a little side to side.

Or, new vocabulary item,

we can take the ribcage 
in a few circles here,

bending the elbows 
to drop the ribcage

and then coming up
through that Cat Pose.

So just a
little variation today.

Warming up through the spine.

Engaging the core muscles

and continuing to honor your

heart's song by
deepening the breath.

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

Maybe reverse the circle.

And then bring it back to
neutral Tabletop Position.

Walk the hands forward.

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

rotating the upper arm bones
and then the forearms kind of

hug in so there's 
a spiral going on.

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

today, nice and slow, 
Downward Facing Dog.

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

Relax through
the neck, breathe.

Press firmly
through your knuckles.

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

that core connection, 
abs turn on here.

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

Maybe take a couple moments

to pedal the feet 
if that feels good.

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

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

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

Really stretching
through the fascia the foot.

Maybe crisscrossing the
legs if that feels good.

Getting a nice little 
stretch through the calf

and the IT band.

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

feet together or 
hip width apart, so your choice.

Nice conscious footing
is all that matters here.

Let's get the
toes pointing forward.

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

And a long breath out.

Draw the hands
to the waistline.

Shoulder blades together.

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

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

let's breathe in together.

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

spine and let's rise up strong

to standing.

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

Lift the chest.

Draw the elbows back.

Lengthen through
the crown of the head.

Inhale in.

Exhale, bend the knees,
send the fingertips forward.

Hug those low ribs in here,
Chair Pose.

Stay here,
inhale, look forward.

Exhale, send the
fingertips back, airplane arms.

Sink a little lower.

Think about hugging muscle
to bone here to find that

support, to root down 
through the floor

and hug the low ribs in

drawing energy
up from the earth.

Inhale, reach the
fingertips forward.

Exhale, airplane arms.

Reinforce that core connection.

Inhale, reach forward.

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

Exhale, navel draws up and in,
fingertips back.

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

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

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

Feel nice opening
through the left side waist.

And then over to the right.
Knees stay bent.

Feel a nice stretch
in the left side waist.

Lovely and then come
all the way back to center.

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

the other for Plank Pose.

Feel free to lower
the knees here to start.

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

engage the muscles of the core.

So you can be with the
knees lifted or lowered.

We're gonna hug 
those low ribs in,

dome through 
the upper back body.

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

the tip of the tailbone.

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

bit to engage the low abs,
your transverse abdominis.

Feel that core
connection here for three.

Breathe deep.

Two. Press away 
from the yoga mat.

Reach the heels back.

And one.

Everyone lower the knees, 
bend the elbows,

keep them hugging into the body

as you slowly 
lower down to the earth.

Keep squeezing the
legs together here.

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

Hug the elbows
into the side body.

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

Think about keeping a
nice extension, again,

from the crown to the tail.

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

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

Keep squeezing 
the legs together,

pressing down 
through the pubic bone.

And then if you've been
practicing a while,

a little grace note is

think about even 
hugging the low ribs in here.

It's hard, I know.

Sweet, and then
let's slowly release.

Press up to all fours, 
just all fours.

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

send them high and back,
Downward Facing Dog.

Take a deep breath in here.

Notice if those low ribs
are just splaying forward

or if you can 
hug them in slightly.

So when you draw 
the lower rib cage in,

you can feel this 
drawing in of the low abs.

Everything's kind of 
cinching in towards

the center of the body.

Lovely, anchor the left heel,

inhale, lift the 
right leg up high.

Exhale, slowly shift forward.

Hug that right knee
in towards your chest.

Good, kick it back out.

Three-Legged Dog.

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

shift forward.

Inhale, press into the palms,
reach it back,

Three-Legged Dog.

Exhale, right knee 
to left elbow.

Hug it in.

Good, inhale, 
Three-Legged Dog.

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

Pull the right hip crease back,
loop the shoulders,

find an openness 
in the chest here.

Open up through the throat.

Always an option to
lower that back knee.

Breathe deep.
Inhale in.

Exhale, plant the left palm.

Inhale, reach the right
fingertips up towards the sky.

The hugging here is 
of the right knee in

so it's gonna 
want to splay out.

In order to really 
hug that right knee in,

press into the ball joint 
of the right big toe.

Yeah, then wiggle the 
right fingertips, breathe in,

open your heart 
towards the sky.

And then exhale, 
let's bring it all the way back.

Plant the palms,
step the right toes back.

Plank or Half Plank.

Breathe deep here, 
three breaths.

Each cycle of breath you
have an opportunity to kind of

adapt or play,

stay curious
about your position,

your shape and the sensation

that comes 
from each adjustment.

So trying to find that
stability and build that

strength from within.

Alright, lower the knees,
squeeze the elbows in

and slowly lower down.

Keep squeezing
the legs together.

Inhale, we lift up.

Send the fingertips back a
little Salabhasan variation.

Finding extension
from the crown to the tail.

Tuck the chin slightly 
maybe to find that.

Draw the 
shoulder blades together.

Inhale in here.

Listen carefully, exhale,

option to lift the 
legs just for a breath.

Just an option.

And then release everything,
forehead kisses the mat.

Press up just to all fours.

Inhale in, curl the toes under

and exhale peeling 
the hips up and back,

Downward Facing Dog.

Reset, inhale in deeply.

Exhale, completely finding
that drawing in of the low abs,

that hugging of
the rib cage in.

And here we go.
Right heel anchors down.

We press in to both
palms evenly to start.

Then keep pressing 
into your left palm.

As you inhale, 
lift the left leg up high.

Good, exhale, shift it forward.

Hug the left knee
in towards the chest.

Upper body's in Plank.

Good, send it
back with the breath.

Inhale.

Exhale, left knee
hugs to left elbow.

Upper body's in Plank.
Squeeze and lift.

Good, inhale, send it back.

Drop through the right heel.

Last one, 
cross it over, here we go,

left knee to right elbow.

Squeeze and lift.

Good, inhale, send it back.

On your exhale, 
nice and slow and with control,

step that left foot up.

If the foot never makes 
it to the top, you know,

you can just enjoy your 
own care of bringing it up

with an extra hand.

Alright, nice low lunge.

Back knee is lifted 
unless you intentionally

choose to lower it.

Pull the left hip crease back.

Open up through the chest.

Breathe in.

Breathe out, plant the 
right hand to the earth,

pull the left hip crease back 
and there's this hugging,

this lifting up 
of the pelvic floor

as we open into this twist.

Left fingertips to the sky,

hugging that 
left knee into center.

So everything's kind of hugging
into the midline in the

lower body as the upper body
spirals towards the sky.

Good, reach the
right heel back.

Inhale, wiggle the fingertips,

lengthen through 
the crown of the head.

And exhale, take it back down.

Plant the palms,
step the left toes back.

Press away from your yoga mat,
now let's try, everyone,

lifting the knees here.

Sending the heels back.

Inhale to press away from
the yoga mat so we're working

really strong to build
strength in the midline here.

And we're gonna
hug the right knee in.

And then send it back.

Claw through the fingertips,
left knee in.

And send it back.

Right knee to
left elbow, hug it in.

Send it back.
Breathe.

Left knee to
right elbow, hug it in.

Send it back.

That's it, send the 
hips up high and back,

Downward Facing Dog.

Inhale in deeply.

And on your exhale, 
sigh it out.

(sighs)

Shake the head a little yes,
a little no.

Then bend the knees, 
look forward and

we're gonna walk slowly 
back up to the top of the mat.

Maybe crossing the feet again.

Stretching as 
we stroll to the top,

feet together, really together.

Squeeze the arches together,
squeeze the legs.

Back to that Chair.
We got this.

Bend the knees, inhale, 
send the fingertips forward,

sit back, way back.

Exhale, send
the fingertips back.

Good, inhale, reach forward.
Sink a little lower.

Exhale, reach back.

Last time, inhale, reach.

And exhale, airplane arms.

Option here to maybe lift
the heels for just a moment.

Flying here.

And we'll do more of that later.

Drop the heels,
inhale, reach for the sky.

And exhale, Forward Fold
all the way back down,

nice and slow.

Lovely, from here, bend the
knees, plant the palms,

step one foot back 
then the other.

One final Plank but
only for a breath, I promise.

As we then lower the knees

and come into a yogic squat.

So you're gonna walk the
knees as wide as your yoga mat.

Big toes together and then 
we're gonna walk the hands

back so we're starting in
this little froggy shape

so the toes are together.

You can work here, playing,

or you can walk 
the feet out, playing.

Or we'll work to drop the
heels onto a blanket

or to the earth, 
bring the palms together,

toes turned out.

And this is where we'll 
practice hugging the knees into

the arms and pressing
the arms into the legs.

So there is this opposition
here that can be really

powerful as we 
build strength and,

of course, 
increase our flexibility.

Any variation that you're
playing with right now think

about lifting up
from the pelvic floor.

And again, 
we're either toes together,

knees wide, heels lifted.

Toes wide, heels lifted

or we can drop the heels,

toes turned out, play in
this Malasana variation.

Just want to give you a second
to play and notice like the

hugging really is kind
of an uplifting sensation.

Again, this idea that we
get the opportunity to

defy gravity in yoga, 
I mean, come on. I'll take it.

Some people are
at work right now.

We're like defying
gravity in a squat.

It's like, okay, 
the primal taste is over.

We're gonna release that

and we're gonna slowly, we have
options here, you can come on

to your knees and then swing
the legs around to one side or

you can come through to a seat.

This really kind of
depends on your bod.

We'll all meet
here with the knees up.

Alright, loop the shoulders.

We're gonna send the left leg
out and here comes another hug.

You're gonna bring your right
knee in towards the chest,

your left hand is gonna come
to the arch of your right foot.

This is the place to start.

Now notice how it's
very natural that we want to

collapse here, so let's put
our tools to practice lifting

up here through the spine.

Again, sitting on 
a blanket or a block here

could be really awesome.

Flex your left foot.

You're gonna hug 
your right leg in here,

bring your right elbow 
to cradle your right knee.

So I call this "the leg baby"
and so you have your baby here

and you're gonna rock it
a little bit side to side.

So this is option one.

Sitting up tall, ooh,

really feeling the 
sensation in that hip joint.

Another option is 
to bring the right foot

to the left elbow crease.

Now, if you're not 
able to sit up tall here,

I would recommend 
sitting on a prop

or maybe just saving that for

another rainy day and staying 
here for now. Lifting up.

It helps to engage 
the muscles of the core here

so drawing the navel in and up.

You can rock it a little
side to side or very mindfully

front to back.

And I always feel very
tempted to sing to the tune of

"Broadway Baby" here
but I'll spare you today.

You'll have to comb 
through the library (laughs)

for that number.

Okay, and then we're
just gonna gently release.

Extend the right leg out long.

Let's come through to
just a moment of stabilization

through Dundasana.

Fingertips or 
palms to the earth,

flex the feet towards your face,

sit up nice and tall,
Stick Pose or Staff Pose.

Sweet, and then let's
take it to the other side.

Bend the left knee,

capture your left arch 
with your right hand,

hug that elbow around
the knee and then let's take

this one for a little rock.

Again, option to bring the
right elbow to the left arch

instead and play here.

Left to right, front to back.

Really mindful, really slow.

Hopefully really juicy.

And then we'll slowly release,
point the toes, maybe inch

towards the front
of your mat a bit.

Point the toes, 
squeeze the legs together,

send the fingertips forward.

Let's take steeple grip today,
so it's that Charlie's Angels.

(Benji shakes)
Hey, buddy.

Point the toes, point the
fingers, the index fingers and

let's slowly, imagine you
have a sandbag on your shins,

slowly roll down
one vertebra at a time.

Draw the navel in, in, in.

So engage the muscles of the
low abs as slow as you can go

all the way down.

And then when you release the
weight of your head and your

shoulders to the mat,

hug the right knee 
into the chest.

Take it across the
body for a little twist.

Breathe in.

And breathe out.

Release it,
come back to center.

Shift the hips, hug the
left knee into the chest.

And take it on over to
the right for a little twist.

Oh, yeah.

I wonder if the mic is picking
up Benji's panting right now.

(laughs)

It's a little interesting
soundscape for our practice

but that is kind of what

the home yoga practice 
is all about.

Embracing the 
sights and the sounds

of your 
present day surroundings.

Okay, unravel if
you haven't already.

Let's hug both
knees into the chest.

Massage the low back by
rocking a little side to side.

Our final hug 
so close your eyes.

Take a deep breath in.

Truly, you are my
hero for being here Day 5.

Tomorrow is a 
short and fiery practice,

a 30 Day Yoga 
tradition on Day 6.

If you're new to the journey,

you'll discover what it's
all about tomorrow.

To release, I'm gonna invite us
all to allow the soles of the

feet to drop to the mat with
a little bit of force, a thud,

just allow them to
fall with their weight.

And then extend one
leg and then the other.

Good, close your eyes, 
relax your shoulders.

Inhale in.

And exhale, ah, perfectly
in sync with Benji's sigh.

I'll take it.

Slowly remembering
that how you move matters.

How you move 
has everything to do with

how you end up feeling, right?

In the movement, in the process,
on the journey so

just pay attention to how
you bring the palms together.

Maybe it's with love or with
reverence or there's just more

awareness and then bring
the hands to the forehead.

Let's close this baby
up with a final breath in.

And out.

Thanks everyone.

Love you so much.

Hasta manaña.

(light music)