1 00:00:00,140 --> 00:00:02,929 - Hello, my darling friends and welcome back to Center. 2 00:00:02,929 --> 00:00:06,189 It's Day 16 and we have a sweet little ditty 3 00:00:06,189 --> 00:00:10,599 that I like to call your kindness reminder practice. 4 00:00:10,599 --> 00:00:13,672 So hop into something comfy and let's get started. 5 00:00:14,322 --> 00:00:19,656 (light music) 6 00:00:34,519 --> 00:00:39,799 Alright, let's begin on our tummies today. 7 00:00:40,775 --> 00:00:42,148 Come on down to the ground 8 00:00:42,148 --> 00:00:45,359 if you just had a meal, I apologize. 9 00:00:45,359 --> 00:00:47,660 You can actually start on your back if you 10 00:00:47,660 --> 00:00:49,599 for some reason just had a meal. 11 00:00:49,599 --> 00:00:51,999 It happens you're trying to fit in your daily yoga 12 00:00:51,999 --> 00:00:53,960 and that is okay for this journey. 13 00:00:53,960 --> 00:00:57,809 Alright, come on down to the ground. 14 00:00:57,809 --> 00:01:02,600 You're gonna stack one palm on top of the other hand. 15 00:01:02,600 --> 00:01:05,879 Create a little pillow for your forehead. 16 00:01:05,879 --> 00:01:09,239 Before you look down you might take a look at the screen. 17 00:01:09,239 --> 00:01:14,739 See Benji's here looking out that rainy day window. 18 00:01:15,920 --> 00:01:19,862 And then draw your head down to the ground 19 00:01:19,862 --> 00:01:23,329 and bring your big toes to touch, 20 00:01:23,329 --> 00:01:26,160 allowing your heels to splay out left to right. 21 00:01:26,160 --> 00:01:28,197 And then you're just gonna start rocking the hips 22 00:01:28,197 --> 00:01:32,079 a little left to right, very gently. 23 00:01:32,079 --> 00:01:34,239 And close your eyes. 24 00:01:34,239 --> 00:01:38,799 Soften through the jaw and then relax the rocking back and 25 00:01:38,799 --> 00:01:42,474 forth and relax everything. 26 00:01:45,609 --> 00:01:51,109 Alright, this is a sweet 16 practice. 27 00:01:54,799 --> 00:01:57,759 An opportunity to 28 00:01:57,759 --> 00:02:00,332 reconnect to 29 00:02:01,514 --> 00:02:04,809 loving kindness for yourself. 30 00:02:08,489 --> 00:02:10,100 What do you say? 31 00:02:10,100 --> 00:02:14,118 We're gonna start with a pretty fun breath 32 00:02:14,118 --> 00:02:15,800 called crocodile breath. 33 00:02:15,800 --> 00:02:18,225 You can stay in this position 34 00:02:18,225 --> 00:02:21,816 and just allow the sound of my voice to guide you. 35 00:02:21,816 --> 00:02:25,680 So your belly is on the ground and if you're on your back you 36 00:02:25,680 --> 00:02:30,000 can just breathe into your hands on your belly. 37 00:02:30,000 --> 00:02:31,607 But if you're like me, belly on the ground, 38 00:02:31,607 --> 00:02:35,969 you can imagine the front of your body, the belly, 39 00:02:35,969 --> 00:02:41,195 is like the alligator or the crocodile belly. 40 00:02:42,720 --> 00:02:47,914 Alright, hang with me and when you breathe in 41 00:02:47,914 --> 00:02:52,986 you'll feel that inhalation travel down into the belly 42 00:02:52,986 --> 00:02:55,613 and you'll feel the belly protrude 43 00:02:55,613 --> 00:02:57,505 and press against the earth 44 00:02:57,505 --> 00:03:01,555 and you feel the low back even the hips rise. 45 00:03:02,879 --> 00:03:03,905 And then on the exhale, 46 00:03:03,905 --> 00:03:07,360 of course, it all softens and it falls. 47 00:03:09,909 --> 00:03:12,139 And that's it. 48 00:03:12,139 --> 00:03:13,619 Let's keep it going. Try again. 49 00:03:13,619 --> 00:03:16,159 Big inhale, breathe. 50 00:03:16,159 --> 00:03:18,879 Directional breath it goes down into the belly. 51 00:03:18,879 --> 00:03:22,122 You can feel the belly protrude, 52 00:03:22,122 --> 00:03:25,101 press against the yoga mat, 53 00:03:25,101 --> 00:03:26,387 the low back expands, 54 00:03:26,387 --> 00:03:28,369 the hips even rise a little bit. 55 00:03:28,369 --> 00:03:33,830 And then exhale, it falls all the way down. 56 00:03:34,560 --> 00:03:37,829 If you're modifying this for any reason you can work on 57 00:03:37,829 --> 00:03:41,259 diaphragmatic breathing with the hands on the belly 58 00:03:41,259 --> 00:03:43,631 either seated, on your back or 59 00:03:43,631 --> 00:03:45,827 maybe if you're pregnant, on your side. 60 00:03:47,319 --> 00:03:50,500 Wherever you are, let's take three to four 61 00:03:50,500 --> 00:03:52,988 more full breaths like this. 62 00:03:55,120 --> 00:04:00,620 Feeling that inhalation travel down and expand. 63 00:04:02,560 --> 00:04:07,010 And on the exhale, it softens and releases up 64 00:04:07,010 --> 00:04:09,942 and out the nose or mouth. 65 00:04:30,888 --> 00:04:34,960 And take one more cycle of breath here. 66 00:04:39,742 --> 00:04:43,600 And then today's a great day to once again consider not just 67 00:04:43,600 --> 00:04:46,639 what we're doing here on the mat but how you're doing it. 68 00:04:46,639 --> 00:04:48,587 How you move. 69 00:04:48,587 --> 00:04:52,179 So imagine for this first transition you're moving 70 00:04:52,179 --> 00:04:54,560 like water, whatever that means to you. 71 00:04:54,560 --> 00:04:56,959 We're gonna lift the head. 72 00:04:56,959 --> 00:05:00,120 We're gonna draw the shoulders underneath, excuse me, 73 00:05:00,120 --> 00:05:01,720 the elbows underneath the shoulders. 74 00:05:01,720 --> 00:05:04,000 I got kind of into it. 75 00:05:04,000 --> 00:05:07,125 And then we'll bring the toes in line with the knees, 76 00:05:07,125 --> 00:05:10,439 knees in line with the hips and we're coming into a gentle 77 00:05:10,439 --> 00:05:12,959 Sphinx Pose here. Open up through the chest. 78 00:05:12,959 --> 00:05:15,319 Breathe in. 79 00:05:15,319 --> 00:05:16,860 Breathe out. 80 00:05:18,321 --> 00:05:20,510 Then slow and steady we'll lift the hips up, 81 00:05:20,510 --> 00:05:23,589 keep the arms where they are and you're gonna come into 82 00:05:23,589 --> 00:05:26,270 that heart-to-earth posture, Puppy Pose. 83 00:05:26,270 --> 00:05:28,629 Opening up through the shoulders. 84 00:05:28,629 --> 00:05:31,399 When you get there, breathe in deeply. 85 00:05:32,778 --> 00:05:35,519 And breathe out. 86 00:05:35,519 --> 00:05:39,360 Again, finding a little water-like motion today 87 00:05:39,360 --> 00:05:42,468 especially in the transitions but even in the postures. 88 00:05:42,468 --> 00:05:45,665 Allowing the breath to move you 89 00:05:46,994 --> 00:05:50,870 wherever you need to be moved today 90 00:05:50,870 --> 00:05:55,639 or however you need to be moved today. 91 00:05:55,639 --> 00:05:59,628 Alright, lift the elbows one at a time 92 00:05:59,628 --> 00:06:01,879 and walk the hands out, 93 00:06:01,879 --> 00:06:05,573 curl the toes under and let's send the hips up high and back, 94 00:06:05,573 --> 00:06:08,120 Downward Facing Dog. 95 00:06:08,120 --> 00:06:12,402 Now find a soft bend in the knees 96 00:06:12,402 --> 00:06:13,870 and find any movement 97 00:06:13,870 --> 00:06:15,665 that feels good here as you continue 98 00:06:15,665 --> 00:06:19,970 to breathe slowly and deeply. 99 00:06:25,480 --> 00:06:27,822 And then you're gonna step the right foot to the middle of 100 00:06:27,822 --> 00:06:31,160 the mat and then the left foot to the middle of the mat. 101 00:06:31,160 --> 00:06:33,900 So you're ragdoll in the middle of your mat 102 00:06:33,900 --> 00:06:36,970 and you're gonna take your hands and you're gonna bring them 103 00:06:36,970 --> 00:06:39,959 underneath the feet here, peek at me if you need to, 104 00:06:39,959 --> 00:06:43,319 toes up against the wrists here. 105 00:06:44,753 --> 00:06:47,282 Feet are hip width apart or a little wider if you need a 106 00:06:47,282 --> 00:06:49,639 wider base for more stability. 107 00:06:49,639 --> 00:06:52,471 And then draw your navel up and in, allow your head to relax 108 00:06:52,471 --> 00:06:57,369 over and you can shift your center a little forward 109 00:06:57,369 --> 00:07:02,199 and back here to stretch deeply through the forearms. 110 00:07:03,319 --> 00:07:06,899 Not everyone likes to do this but some may find a little 111 00:07:06,899 --> 00:07:10,160 wiggling of the toes to be nice, massaging the base of 112 00:07:10,160 --> 00:07:14,419 the palm, of course, stretching the wrist. 113 00:07:19,879 --> 00:07:22,000 Inhale in. 114 00:07:22,000 --> 00:07:24,639 Exhale to release the hands. 115 00:07:24,639 --> 00:07:28,109 You're gonna walk the palms forward, take one foot back 116 00:07:28,109 --> 00:07:29,680 into Plank and then the other. 117 00:07:29,680 --> 00:07:30,879 Inhale in here. 118 00:07:30,879 --> 00:07:33,199 Exhale, lower to the belly. 119 00:07:33,199 --> 00:07:36,639 Inhale for Cobra, rise up. 120 00:07:36,639 --> 00:07:39,285 And then just find a little fluid motion 121 00:07:39,285 --> 00:07:42,119 as you float it back down. 122 00:07:42,119 --> 00:07:44,920 So soft easy movement today all the way. 123 00:07:44,920 --> 00:07:49,024 Curl the toes under, press up to all fours, 124 00:07:49,024 --> 00:07:51,044 drop the belly. 125 00:07:51,044 --> 00:07:52,959 Let's walk, make sure you walk the hands underneath the 126 00:07:52,959 --> 00:07:56,610 shoulders then drop the belly, open the chest, look forward. 127 00:07:56,610 --> 00:08:00,549 And exhale, round through the spine, chin to chest. 128 00:08:00,549 --> 00:08:03,819 Now this is where you're gonna start Cat-Cow but, again, 129 00:08:03,819 --> 00:08:06,118 I'd like to invite you to start to explore on 130 00:08:06,118 --> 00:08:08,454 your own what feels good. 131 00:08:08,454 --> 00:08:10,827 Maybe bumping the hips left to right. 132 00:08:10,827 --> 00:08:12,145 Maybe you take the rib cage 133 00:08:12,145 --> 00:08:14,839 in those circular motions we've done before. 134 00:08:14,839 --> 00:08:17,634 Maybe you start drawing a figure eight 135 00:08:17,634 --> 00:08:19,279 with your heart center. 136 00:08:19,279 --> 00:08:22,360 Moving the hips back, side, front. 137 00:08:23,966 --> 00:08:28,110 Maybe it's just a fluidity here. 138 00:08:28,110 --> 00:08:30,800 Checking in with the areas of the body 139 00:08:31,906 --> 00:08:35,260 that are pulling your attention. 140 00:08:35,260 --> 00:08:38,154 Maybe the feet. 141 00:08:38,154 --> 00:08:40,009 The neck. 142 00:08:42,697 --> 00:08:46,480 If you're like, "I don't know what to do," trust. You do. 143 00:08:46,480 --> 00:08:48,259 Don't decide where it ends. 144 00:08:49,318 --> 00:08:50,960 That's a good pro tip. 145 00:08:50,960 --> 00:08:52,998 Just don't decide where it ends. 146 00:08:54,197 --> 00:08:57,139 And then take this kind of funky little dance that we've 147 00:08:57,139 --> 00:09:01,779 created, and again, with a fluid-like 148 00:09:02,900 --> 00:09:07,159 motion make your way to Downward Facing Dog once again. 149 00:09:12,460 --> 00:09:15,100 Great. Then step one foot then the other to center 150 00:09:15,100 --> 00:09:18,061 and then step one more time to the top. 151 00:09:18,061 --> 00:09:20,769 Feet together, really together. 152 00:09:20,769 --> 00:09:22,330 Forward Fold. 153 00:09:23,504 --> 00:09:26,759 Bend the knees, slowly roll up to stand. 154 00:09:29,458 --> 00:09:31,506 Maybe allow your fingertips 155 00:09:31,506 --> 00:09:34,904 to trace the tops of the legs. 156 00:09:34,904 --> 00:09:38,799 And we'll come to stand up nice and tall in Mountain Pose, 157 00:09:38,799 --> 00:09:40,669 Tadasana. 158 00:09:40,669 --> 00:09:44,670 Invitation to close your eyes here as you squeeze through 159 00:09:44,670 --> 00:09:50,106 the legs, feel your connection 160 00:09:50,106 --> 00:09:52,430 to the earth with your feet. 161 00:09:52,430 --> 00:09:54,399 Whatever that means to you. 162 00:09:55,786 --> 00:09:59,279 And kind of keeping up with our water theme, 163 00:09:59,279 --> 00:10:01,610 swim the fingertips out and around, 164 00:10:01,610 --> 00:10:03,559 you're gonna interlace them behind the back. 165 00:10:03,559 --> 00:10:07,370 Draw the knuckles down and open up through the chest 166 00:10:07,370 --> 00:10:12,159 and then take some small circles with the nose here one way. 167 00:10:14,101 --> 00:10:15,340 Breathe. 168 00:10:17,219 --> 00:10:18,969 And then the other. 169 00:10:21,802 --> 00:10:25,559 Nice, then release the bind, inhale, reach for the sky. 170 00:10:25,559 --> 00:10:28,593 Exhale, float the fingertips down 171 00:10:28,593 --> 00:10:30,990 as you come into your fold. 172 00:10:30,990 --> 00:10:32,469 Lovely. 173 00:10:32,469 --> 00:10:35,949 Step the left foot back, excuse me, right knee bends. 174 00:10:35,949 --> 00:10:38,580 You're gonna lower the back knee down and then you're 175 00:10:38,580 --> 00:10:41,944 gonna turn the left toes over towards the right side of your 176 00:10:41,944 --> 00:10:44,890 yoga mat so it looks like this. 177 00:10:44,890 --> 00:10:47,374 Nice, then we're gonna bring the right hand 178 00:10:47,374 --> 00:10:50,050 to the right arch of the foot. 179 00:10:50,050 --> 00:10:52,960 And then place it down on the ground and inhale open up 180 00:10:52,960 --> 00:10:55,930 through the left arm all the way up towards the sky. 181 00:10:55,930 --> 00:10:58,640 Deep breath in here. 182 00:10:58,640 --> 00:11:01,999 And as you exhale, hug the low ribs in, navel draws in and up 183 00:11:01,999 --> 00:11:06,039 and we come to a bit of a modified Warrior II. 184 00:11:06,039 --> 00:11:09,657 Pull the pinkies back, lift your chest. 185 00:11:09,657 --> 00:11:12,960 Nice. Then keep this front foot rooted, you're gonna take 186 00:11:12,960 --> 00:11:15,090 the left hand all the way down to the back, 187 00:11:15,090 --> 00:11:18,406 you can come onto the fingertips or the full palm 188 00:11:18,406 --> 00:11:21,470 or maybe a block and breathe here. 189 00:11:21,470 --> 00:11:23,740 When you're ready, right fingertips reach back 190 00:11:23,740 --> 00:11:26,380 and we're gonna turn the right toes in, 191 00:11:26,380 --> 00:11:28,245 straighten the right leg, 192 00:11:28,245 --> 00:11:30,240 root down through that right heel. 193 00:11:31,714 --> 00:11:34,837 Inhale in deeply. 194 00:11:34,837 --> 00:11:37,759 Softly, like water, we're gonna bend the front knee and we're 195 00:11:37,759 --> 00:11:42,679 gonna come all the way through back to that nice low lunge. 196 00:11:42,679 --> 00:11:45,600 Lift the back knee, inhale, look forward. 197 00:11:45,600 --> 00:11:48,915 Exhale, step that back foot up to meet the front. 198 00:11:48,915 --> 00:11:52,610 Good, inhale lift up halfway. From here, 199 00:11:52,610 --> 00:11:55,759 exhale to soften and fold. 200 00:11:57,086 --> 00:11:58,720 Good, take another breath here. 201 00:11:58,720 --> 00:12:00,969 Inhale in. 202 00:12:00,969 --> 00:12:03,000 And exhale out. 203 00:12:04,566 --> 00:12:06,509 Second side. 204 00:12:06,509 --> 00:12:07,970 Fingertips or palms to the earth, 205 00:12:07,970 --> 00:12:10,179 we're gonna step the right foot back, 206 00:12:10,179 --> 00:12:12,089 bend the left knee. 207 00:12:12,089 --> 00:12:14,499 Then lower the right knee and we're gonna take 208 00:12:14,499 --> 00:12:19,949 the right toes now behind to the left edge of the mat. 209 00:12:21,033 --> 00:12:23,550 Alright, left hand comes to the earth. 210 00:12:23,550 --> 00:12:28,130 Inside the left leg here, next to the left arch. 211 00:12:28,130 --> 00:12:29,199 And then nice and slow, 212 00:12:29,199 --> 00:12:31,039 as if you're pulling a bow and arrow, 213 00:12:31,039 --> 00:12:33,393 you're gonna open up right fingertips across the 214 00:12:33,393 --> 00:12:37,060 chest all the way up and you can kind of squeeze or 215 00:12:37,060 --> 00:12:39,870 hug your left knee in towards your right elbow 216 00:12:39,870 --> 00:12:42,989 and then press your right elbow into your left knee. 217 00:12:44,219 --> 00:12:46,089 Good. Inhale in deeply. 218 00:12:46,089 --> 00:12:47,720 Exhale, draw the navel in. 219 00:12:47,720 --> 00:12:51,360 From center, that's where we initiate the movement all the 220 00:12:51,360 --> 00:12:55,039 way up stacking the spine, a little modified Warrior II. 221 00:12:55,039 --> 00:12:56,639 Pull the pinkies back. 222 00:12:56,639 --> 00:12:58,440 Keep the deep bend in the front knee. 223 00:13:00,889 --> 00:13:02,200 Nice, inhale in. 224 00:13:02,200 --> 00:13:05,679 From center it begins to move as we tilt back 225 00:13:05,679 --> 00:13:08,130 bring the right hand or right fingertips to the earth, 226 00:13:08,130 --> 00:13:10,249 left fingertips to the sky. 227 00:13:10,249 --> 00:13:13,709 Now straighten that left leg, dial the left toes in, 228 00:13:13,709 --> 00:13:16,090 breathe deeply. 229 00:13:16,990 --> 00:13:19,140 And then exhale, left fingertips reach 230 00:13:19,140 --> 00:13:21,800 all the way to from the full expression. 231 00:13:21,800 --> 00:13:23,166 Neck is nice and long 232 00:13:23,166 --> 00:13:25,455 so we're not collapsed with the right ear down but 233 00:13:25,455 --> 00:13:28,080 we're lengthening through the crown of the head. 234 00:13:29,860 --> 00:13:31,350 Inhale in. 235 00:13:31,350 --> 00:13:34,779 Exhale, navel draws in and back as we bend the front knee, 236 00:13:34,779 --> 00:13:39,054 we soften and slowly sweep everything back 237 00:13:39,054 --> 00:13:41,280 to that nice low lunge. 238 00:13:41,280 --> 00:13:44,639 Lift the back knee, inhale, look forward. 239 00:13:44,639 --> 00:13:47,860 And exhale, feet together at the top of your mat. 240 00:13:47,860 --> 00:13:49,855 Nice. Interlace the fingertips 241 00:13:49,855 --> 00:13:53,670 behind the heels or the calves, 242 00:13:53,670 --> 00:13:56,375 bend both elbows left to right and 243 00:13:56,375 --> 00:14:00,200 draw the nose in towards the navel here for one breath. 244 00:14:00,200 --> 00:14:04,399 As you breathe deeply, bend the knees as much as you need here. 245 00:14:04,399 --> 00:14:06,331 Big stretch. 246 00:14:09,750 --> 00:14:11,230 And then slowly release. 247 00:14:11,230 --> 00:14:14,762 Inhale, lift up halfway. 248 00:14:14,762 --> 00:14:17,399 And exhale to soften and fold. 249 00:14:17,399 --> 00:14:19,970 Bend the knees again, spread the fingertips, 250 00:14:19,970 --> 00:14:21,480 root to rise here. 251 00:14:21,480 --> 00:14:24,910 Press into the earth as you slowly reach all the way up. 252 00:14:24,910 --> 00:14:26,720 Big breath, big stretch. 253 00:14:26,720 --> 00:14:30,639 Capture something above the head and bring it all the way 254 00:14:30,639 --> 00:14:34,040 back down to your heart, Mountain Pose. 255 00:14:34,040 --> 00:14:35,559 Take a deep breath here. 256 00:14:35,559 --> 00:14:37,139 Inhale in. 257 00:14:38,457 --> 00:14:40,909 And exhale, let it go. 258 00:14:40,909 --> 00:14:44,039 Alright, so we're gonna turn now to one side of your choice. 259 00:14:44,039 --> 00:14:46,489 We're gonna step the feet nice and wide. 260 00:14:46,489 --> 00:14:51,501 We're gonna end with the little standing wide-legged flow. 261 00:14:52,922 --> 00:14:55,289 You're like, "What may that be?" Well, let me show you. 262 00:14:55,289 --> 00:14:56,699 So we're gonna start in Star Pose. 263 00:14:56,699 --> 00:14:58,279 Send the fingertips out. 264 00:14:58,279 --> 00:15:02,833 You're creating a big like X marks the spot. 265 00:15:02,833 --> 00:15:05,950 Or I like to think of it as like the X on the map 266 00:15:05,950 --> 00:15:08,120 or the the star like, you are here. 267 00:15:10,458 --> 00:15:11,779 Alright, so take up space. 268 00:15:11,779 --> 00:15:16,159 If you feel brave or comfortable trying this with 269 00:15:16,159 --> 00:15:18,960 the eyes closed, go ahead and give it a try. 270 00:15:18,960 --> 00:15:21,933 Everyone breathe. 271 00:15:21,933 --> 00:15:24,120 And you might wiggle the fingertips. 272 00:15:25,586 --> 00:15:27,910 And just notice if you're collapsing into your feet here. 273 00:15:27,910 --> 00:15:30,879 See if you can draw some energy up from the arches, 274 00:15:30,879 --> 00:15:34,254 through the inseam of the leg. 275 00:15:34,254 --> 00:15:36,855 Alright, then bat the eyelashes open. 276 00:15:36,855 --> 00:15:38,879 We're gonna start with just a sway. 277 00:15:38,879 --> 00:15:40,360 We know how to sway. 278 00:15:40,360 --> 00:15:41,759 Imagine you're at a concert. 279 00:15:41,759 --> 00:15:44,120 Remember those? Just kidding. (laughs) 280 00:15:44,120 --> 00:15:45,529 Going back and forth. 281 00:15:45,529 --> 00:15:47,759 And the next time you sway to the left, you're gonna bend 282 00:15:47,759 --> 00:15:50,469 your knees softly and you're gonna take it all the way 283 00:15:50,469 --> 00:15:53,879 around, sweep towards the earth or maybe fingertips 284 00:15:53,879 --> 00:15:58,428 touch the earth and then up and repeat. 285 00:15:58,428 --> 00:16:00,233 Now, you find a breath pattern here 286 00:16:00,233 --> 00:16:01,879 that feels awesome for you. 287 00:16:01,879 --> 00:16:03,579 This is the last little dance 288 00:16:03,579 --> 00:16:06,846 we're gonna do before we close so please 289 00:16:06,846 --> 00:16:09,491 gift yourself 290 00:16:09,491 --> 00:16:13,539 with nice, sweet breath pattern here. 291 00:16:13,539 --> 00:16:16,800 You do not have to move at the same tempo as me. 292 00:16:21,609 --> 00:16:25,133 And then reversing it if you haven't already. 293 00:16:25,133 --> 00:16:26,602 I like to slow it down a bit so 294 00:16:26,602 --> 00:16:29,219 I can really feel what's goin' on. 295 00:16:30,265 --> 00:16:32,542 What's going on 296 00:16:34,031 --> 00:16:36,759 in my body, in my soul. 297 00:16:38,699 --> 00:16:42,039 The next time you're down let it all hang. 298 00:16:43,188 --> 00:16:46,030 Turn the toes in slightly 299 00:16:46,030 --> 00:16:48,399 and maybe relax the weight of the head. 300 00:16:51,024 --> 00:16:54,360 Close your eyes, inhale lots of love in. 301 00:16:55,922 --> 00:16:59,000 And exhale lots of love out. 302 00:17:00,782 --> 00:17:03,279 Alright, hands come to the waistline, bend your knees and 303 00:17:03,279 --> 00:17:08,519 slowly begin to bring the head back up over the heart. 304 00:17:09,812 --> 00:17:13,180 Option here to slowly walk the feet together 305 00:17:13,180 --> 00:17:15,179 or bend the knees and 306 00:17:15,179 --> 00:17:18,429 hop them together in one swift hippity hop. 307 00:17:20,649 --> 00:17:23,519 Whatever you chose, just trust, it's all good. 308 00:17:23,519 --> 00:17:25,009 These choices we make on our mat, 309 00:17:25,009 --> 00:17:26,980 they're all for exploration. 310 00:17:26,980 --> 00:17:30,880 I find that many of us, me included, we're just so 311 00:17:30,880 --> 00:17:34,799 incredibly unnecessarily hard on ourselves, period, but then 312 00:17:34,799 --> 00:17:37,319 we come to the mat for a centering practice and we're 313 00:17:37,319 --> 00:17:40,909 extremely and sometimes excruciatingly judgmental. 314 00:17:40,909 --> 00:17:44,519 So this is just a day to kind of help us remember that the 315 00:17:44,519 --> 00:17:47,519 more loving kindness we can implement into this time on 316 00:17:47,519 --> 00:17:50,459 the mat with ourselves, the better that starts 317 00:17:50,459 --> 00:17:53,564 to trickle out into all of our relationships 318 00:17:53,564 --> 00:17:56,597 and into the world. Right, Benji? 319 00:17:58,858 --> 00:18:02,400 Yeah. I'm gonna take that as a yes. 320 00:18:02,400 --> 00:18:04,369 Let's draw the palms together. 321 00:18:04,369 --> 00:18:06,359 Squeeze the shoulders up to the ears, inhale. 322 00:18:06,359 --> 00:18:08,350 Exhale, drop 'em. 323 00:18:08,350 --> 00:18:11,327 One more time, inhale, squeeze and lift. 324 00:18:11,327 --> 00:18:14,240 Exhale, drop 'em. Alright, that's it for today. 325 00:18:14,240 --> 00:18:18,720 Let's bring the thumbs up to the third eye nice and slow. 326 00:18:20,232 --> 00:18:23,720 Wishing you well, all the loving kindness 327 00:18:24,662 --> 00:18:27,340 that you are worthy of. You're so worthy. 328 00:18:27,340 --> 00:18:31,920 You deserve it all and the fact that you showed up here today 329 00:18:33,755 --> 00:18:36,846 just proves that to me. 330 00:18:36,846 --> 00:18:38,907 I look forward to seeing you tomorrow. 331 00:18:38,907 --> 00:18:41,638 Thank you. Take good care. 332 00:18:43,100 --> 00:18:46,460 (light music)