1 00:00:00,230 --> 00:00:01,680 - Why hello, dear friend. 2 00:00:01,680 --> 00:00:04,260 Welcome back. It's Day 28. 3 00:00:04,260 --> 00:00:05,160 Yes indeed. 4 00:00:05,160 --> 00:00:09,164 Here we are again, and this one is about 5 00:00:09,164 --> 00:00:10,694 Freedom. 6 00:00:10,694 --> 00:00:11,984 Let's get started. 7 00:00:11,984 --> 00:00:15,214 (light music) 8 00:00:33,070 --> 00:00:37,319 Let's begin today's practice on all fours. 9 00:00:37,319 --> 00:00:40,240 Take your time. Come into Tabletop Position. 10 00:00:44,399 --> 00:00:47,060 Drop the belly, dropping in right away. 11 00:00:47,060 --> 00:00:49,010 Inhale, look forward. 12 00:00:50,240 --> 00:00:53,528 Exhale, round through the spine. 13 00:00:55,119 --> 00:00:57,670 Inhale, drop the belly. 14 00:00:58,920 --> 00:01:01,687 Exhale, round through. 15 00:01:02,600 --> 00:01:03,479 One more time. 16 00:01:03,479 --> 00:01:05,870 Inhale, drop the belly. 17 00:01:06,640 --> 00:01:09,310 Exhale, round through. 18 00:01:11,760 --> 00:01:13,839 Send the hips back to the heels, 19 00:01:13,839 --> 00:01:16,789 reach the fingertips forward, 20 00:01:16,789 --> 00:01:19,100 melt the head and the heart down. 21 00:01:20,959 --> 00:01:22,620 Breathe. 22 00:01:26,050 --> 00:01:28,360 Take a moment here to drop in 23 00:01:28,360 --> 00:01:30,250 and notice 24 00:01:31,630 --> 00:01:32,640 where you are today. 25 00:01:32,640 --> 00:01:34,150 I almost said, “Who you are today”, 26 00:01:34,150 --> 00:01:37,750 and that's not (chuckles) 27 00:01:37,750 --> 00:01:39,360 really 28 00:01:39,360 --> 00:01:41,339 bad. 29 00:01:42,159 --> 00:01:43,719 Where you are today? 30 00:01:43,719 --> 00:01:46,359 What does it feel like? 31 00:01:48,319 --> 00:01:50,000 Who are you today? 32 00:01:50,000 --> 00:01:51,619 I'll take it. 33 00:01:54,719 --> 00:01:57,249 And all jokes aside, all Freudian slips aside, 34 00:01:57,249 --> 00:02:00,370 I feel like, when we come to the mat, we 35 00:02:01,710 --> 00:02:05,440 can experience a sense of 36 00:02:05,440 --> 00:02:08,609 freedom to be who we really are. 37 00:02:11,199 --> 00:02:15,199 And to arrive with whatever we've got, 38 00:02:15,199 --> 00:02:18,369 whatever we're carrying around today. 39 00:02:21,560 --> 00:02:25,039 And then somewhere along the journey, you get to choose: 40 00:02:25,039 --> 00:02:26,439 "Do I want to keep carrying that?" 41 00:02:26,439 --> 00:02:27,880 “Should I let this go?" 42 00:02:28,920 --> 00:02:32,760 “Am I comparing myself to others, or can I be present in 43 00:02:32,760 --> 00:02:36,780 "my own sensation, trust my own heart?" 44 00:02:42,469 --> 00:02:45,350 Give yourself permission today 45 00:02:46,990 --> 00:02:50,390 to continue the exploration. 46 00:02:55,439 --> 00:02:57,639 Free and curious. 47 00:03:01,260 --> 00:03:02,909 Inquisitive. 48 00:03:06,239 --> 00:03:08,879 Trusting you have everything you need here. 49 00:03:10,469 --> 00:03:13,400 Take a deep breath in. 50 00:03:13,400 --> 00:03:17,280 And as you exhale, let's rise back up to 51 00:03:17,280 --> 00:03:18,300 all fours. 52 00:03:18,300 --> 00:03:21,800 Spread the fingertips really wide, curl the toes under. 53 00:03:21,800 --> 00:03:25,020 And when you're ready, peel the tailbone up, 54 00:03:25,020 --> 00:03:29,230 sending the hips back in space, Downward Facing Dog. 55 00:03:31,379 --> 00:03:34,879 Take some deep breaths here. 56 00:03:34,879 --> 00:03:37,929 Allowing those deep breaths to inspire any movement 57 00:03:37,929 --> 00:03:40,619 that feels good in your body today. 58 00:03:47,719 --> 00:03:51,199 And then slowly, we're gonna anchor the left heel, 59 00:03:51,199 --> 00:03:53,319 bend the right knee in. 60 00:03:54,809 --> 00:03:57,559 Good. Then send your right toes all the way out, 61 00:03:57,559 --> 00:03:59,150 straighten that leg, lift it up, 62 00:03:59,150 --> 00:04:00,700 Three-Legged Dog. 63 00:04:00,700 --> 00:04:02,879 Press into both palms evenly. 64 00:04:02,879 --> 00:04:05,839 Now bend your right knee, and stack your right hip over 65 00:04:05,839 --> 00:04:08,369 your left for a big, big stretch here. 66 00:04:09,599 --> 00:04:12,650 Last bit. Draw your right shoulder down in space 67 00:04:12,650 --> 00:04:15,080 so your shoulders are in an even plane. 68 00:04:15,080 --> 00:04:16,630 Breathe. 69 00:04:18,120 --> 00:04:22,079 Lovely. Then slowly bring that right foot all the way up. 70 00:04:22,079 --> 00:04:24,800 Lower the left knee down and just loop the shoulders 71 00:04:24,800 --> 00:04:28,699 forward, up and back, as you send your gaze forward. 72 00:04:28,699 --> 00:04:31,639 Let your heart radiate forward. 73 00:04:31,639 --> 00:04:33,360 Inhale. 74 00:04:33,360 --> 00:04:34,560 Exhale. Plant the palms, 75 00:04:34,560 --> 00:04:37,059 step it back to Downward Facing Dog. 76 00:04:38,519 --> 00:04:41,620 Anchor the right heel, bend the left knee in generously. 77 00:04:42,800 --> 00:04:45,799 And slide the left toes out, point the left toes, 78 00:04:45,799 --> 00:04:49,600 straighten the left leg as you lift it up, Three-Legged Dog. 79 00:04:49,600 --> 00:04:52,759 Then bend that left knee, stack the hips, open it up. 80 00:04:52,759 --> 00:04:54,389 Take a deep breath in. 81 00:04:55,739 --> 00:04:57,589 And then drop the left shoulder 82 00:04:57,589 --> 00:04:59,379 in line with the right. 83 00:05:01,709 --> 00:05:04,930 Lovely. And then slowly step that left foot 84 00:05:04,930 --> 00:05:06,800 all the way up and in. 85 00:05:06,800 --> 00:05:10,150 Lower the right knee, loop the shoulders, 86 00:05:10,150 --> 00:05:14,639 and let your heart shine forward. 87 00:05:16,239 --> 00:05:17,900 Soft gaze. 88 00:05:21,050 --> 00:05:21,659 Beautiful. 89 00:05:21,659 --> 00:05:24,749 Fingertips come to the mat, lift the right knee, 90 00:05:24,749 --> 00:05:27,391 step the right foot up to meet the left, 91 00:05:27,391 --> 00:05:28,899 Forward Fold. 92 00:05:29,849 --> 00:05:32,860 Fold in, bend your knees deeply. 93 00:05:32,860 --> 00:05:34,616 Breathe in. 94 00:05:35,980 --> 00:05:37,869 Sigh it out. 95 00:05:38,959 --> 00:05:40,120 One more time. 96 00:05:40,120 --> 00:05:42,380 Inhale in deeply. 97 00:05:44,360 --> 00:05:46,639 Big sigh. 98 00:05:47,319 --> 00:05:49,240 Inhale in. 99 00:05:49,240 --> 00:05:50,519 Exhale. 100 00:05:50,519 --> 00:05:53,959 Root down through the feet, bend your knees. 101 00:05:53,959 --> 00:05:57,965 And roll up slowly, stacking through the spine. 102 00:06:02,300 --> 00:06:05,570 When you get there, 103 00:06:05,570 --> 00:06:08,250 stand up nice and tall, of course, 104 00:06:08,250 --> 00:06:09,850 but then I'd like you to choose 105 00:06:09,850 --> 00:06:13,240 a couple soft, easy movements here 106 00:06:13,240 --> 00:06:16,160 that feel good for you in your body. 107 00:06:16,160 --> 00:06:17,800 So you have lots of options. 108 00:06:17,800 --> 00:06:19,920 We've been learning vocabulary. 109 00:06:19,920 --> 00:06:22,759 You can move the head, the neck, can interlace 110 00:06:22,759 --> 00:06:24,650 the fingertips behind your back. 111 00:06:25,680 --> 00:06:28,369 You could loop the shoulders. 112 00:06:29,639 --> 00:06:33,189 You could do a Forward Fold on your own. 113 00:06:37,920 --> 00:06:40,620 You could rotate the wrists. 114 00:06:47,360 --> 00:06:50,079 And then when you're ready, inhale, reach the fingertips 115 00:06:50,079 --> 00:06:52,519 up and overhead. 116 00:06:52,519 --> 00:06:55,639 Exhale, Forward Fold, all the way down. 117 00:06:55,639 --> 00:06:58,800 Inhale, halfway lift, lengthen through the crown. 118 00:06:58,800 --> 00:07:01,119 Exhale, soften and bow. 119 00:07:01,119 --> 00:07:03,929 Step one foot back, then the other, Plank Pose. 120 00:07:03,929 --> 00:07:05,399 Hello, old friend. 121 00:07:05,399 --> 00:07:07,880 Reach the heels towards the back edge of your mat, 122 00:07:07,880 --> 00:07:10,720 and the crown of the head extends towards the front. 123 00:07:10,720 --> 00:07:13,410 Now press away from the earth, so you're not collapsed 124 00:07:13,410 --> 00:07:17,039 into the shoulders, but you feel this lift up through 125 00:07:17,039 --> 00:07:19,630 the mid-upper back body. 126 00:07:19,630 --> 00:07:20,399 Good. 127 00:07:20,399 --> 00:07:23,950 Cross the right knee over to kiss the left elbow, 128 00:07:23,950 --> 00:07:25,240 and then release. 129 00:07:25,240 --> 00:07:28,980 Cross the left knee over to kiss the right elbow, 130 00:07:28,980 --> 00:07:30,040 and release. 131 00:07:30,040 --> 00:07:32,399 Slowly lower down to the belly. 132 00:07:32,399 --> 00:07:35,319 Inhale, Cobra. 133 00:07:35,319 --> 00:07:37,850 Exhale, soften and release. 134 00:07:37,850 --> 00:07:41,220 Curl the toes under, press up to all fours 135 00:07:41,220 --> 00:07:42,970 or full Plank. 136 00:07:42,970 --> 00:07:45,020 And then send the hips up high and back, 137 00:07:45,020 --> 00:07:46,740 Downward Facing Dog. 138 00:07:46,740 --> 00:07:48,017 Anchor through the left heel. 139 00:07:48,017 --> 00:07:50,839 Inhale, lift the right leg up high. 140 00:07:50,839 --> 00:07:53,520 Exhale, shift it forward, knee to nose first. 141 00:07:53,520 --> 00:07:54,799 Squeeze. 142 00:07:54,799 --> 00:07:56,599 And then step it up, 143 00:07:56,599 --> 00:07:59,199 pivot on the back foot, and rise up, 144 00:07:59,199 --> 00:08:01,249 Warrior I. 145 00:08:01,959 --> 00:08:03,519 Take a deep breath in here. 146 00:08:03,519 --> 00:08:05,199 Strong legs. 147 00:08:05,199 --> 00:08:07,630 Then exhale, send the fingertips forward, 148 00:08:07,630 --> 00:08:09,799 plug the shoulders back in space. 149 00:08:09,799 --> 00:08:12,600 Keep your heart lifted. 150 00:08:12,600 --> 00:08:14,659 Right arm is gonna go over the left here, 151 00:08:14,659 --> 00:08:16,240 find those Eagle Arms. 152 00:08:16,240 --> 00:08:19,279 Inhale, lift the elbows up. 153 00:08:19,279 --> 00:08:22,640 And exhale, rounding through the spine. 154 00:08:23,850 --> 00:08:26,760 Good. Inhale, lift the elbows up. 155 00:08:26,760 --> 00:08:29,540 Exhale, you're gonna draw the navel in. 156 00:08:29,540 --> 00:08:32,389 You're gonna slowly pick up your left foot, 157 00:08:32,389 --> 00:08:36,159 maybe cross it over your right, and bend the knees. 158 00:08:36,999 --> 00:08:40,040 So we're coming into an Eagle, just an option here. 159 00:08:40,040 --> 00:08:41,879 Maybe the legs wrap. 160 00:08:43,709 --> 00:08:45,000 Lifting the heart. 161 00:08:45,000 --> 00:08:46,919 Maybe the left toes stay on the ground. 162 00:08:48,229 --> 00:08:49,619 Just play. 163 00:08:50,789 --> 00:08:52,179 And then we're gonna release, 164 00:08:52,179 --> 00:08:54,279 and take it right back to Warrior I. 165 00:08:54,279 --> 00:08:55,610 Right back to Warrior I. 166 00:08:56,260 --> 00:08:58,169 Good. Inhale, look up. 167 00:08:58,169 --> 00:09:00,639 Exhale, Warrior II. 168 00:09:01,439 --> 00:09:05,639 Inhale, right fingertips reach up, front knee stays bent. 169 00:09:06,419 --> 00:09:09,549 And then straighten it, and reach all the way back. 170 00:09:09,549 --> 00:09:12,950 And now navel draws back, round through the spine, 171 00:09:12,950 --> 00:09:14,960 coming through center. 172 00:09:14,960 --> 00:09:17,120 And then we're just gonna slowly bend the front knee, 173 00:09:17,120 --> 00:09:19,320 bring the hands to frame the right hand, 174 00:09:19,320 --> 00:09:21,410 and come back to your low lunge. 175 00:09:21,725 --> 00:09:22,470 Ta-Da! 176 00:09:22,470 --> 00:09:25,000 Plant the palms, step it back. 177 00:09:25,000 --> 00:09:28,620 Belly to Cobra or Chaturanga to Upward Facing Dog. 178 00:09:30,980 --> 00:09:33,475 Meet in Downward Facing Dog. 179 00:09:35,290 --> 00:09:37,140 When you get there, anchor through the right heel. 180 00:09:37,140 --> 00:09:39,739 Inhale, lift the left leg up high. 181 00:09:39,739 --> 00:09:43,720 Exhale, squeeze, shift it forward, knee to nose. 182 00:09:43,720 --> 00:09:45,419 Then step it up. 183 00:09:45,419 --> 00:09:48,734 Pivot on the back foot, rise up strong, Warrior I. 184 00:09:48,734 --> 00:09:50,289 Virabhadrasana I. 185 00:09:50,289 --> 00:09:52,644 Strong legs here. Inhale. 186 00:09:53,670 --> 00:09:54,929 Exhale. 187 00:09:55,919 --> 00:09:57,609 Inhale. 188 00:09:57,609 --> 00:10:01,700 Exhale, send the fingertips in front, plug the shoulders back. 189 00:10:01,700 --> 00:10:04,039 Left arm over the right here. 190 00:10:04,039 --> 00:10:06,919 Find Eagle Arms or your version, your variation. 191 00:10:08,159 --> 00:10:10,270 Inhale, lift the elbows. 192 00:10:10,270 --> 00:10:13,420 Exhale, draw navel to spine. 193 00:10:13,420 --> 00:10:15,869 Round it in, legs stay the same. 194 00:10:15,869 --> 00:10:17,060 Strong legs. 195 00:10:17,060 --> 00:10:20,100 Good. Then inhale, we rise up. 196 00:10:20,100 --> 00:10:22,480 And exhale, draw the navel to the spine. 197 00:10:22,480 --> 00:10:23,960 Find that connection. 198 00:10:23,960 --> 00:10:27,080 Maybe we shift the right leg all the way up and over, 199 00:10:27,080 --> 00:10:30,030 crossing it, keeping the right toes on the ground. 200 00:10:30,030 --> 00:10:32,319 Or we wrap the leg. 201 00:10:32,319 --> 00:10:35,240 Everyone, bend your knees, sink low. 202 00:10:36,090 --> 00:10:37,440 Breathe. 203 00:10:37,440 --> 00:10:39,952 Hold on to your focus. 204 00:10:41,829 --> 00:10:43,919 And then slowly release. 205 00:10:43,919 --> 00:10:45,989 Come back to Warrior I. 206 00:10:45,989 --> 00:10:48,320 Inhale. 207 00:10:48,320 --> 00:10:50,130 Exhale, Warrior II. 208 00:10:50,130 --> 00:10:51,630 Nice, wide stance. 209 00:10:52,840 --> 00:10:54,840 Inhale, reach the left arm up. 210 00:10:54,840 --> 00:10:56,599 Keep the front knee bent for now. 211 00:10:57,869 --> 00:10:59,300 Breathe. 212 00:11:00,300 --> 00:11:02,209 And then send the left fingertips back, 213 00:11:02,209 --> 00:11:03,879 straighten through the front leg. 214 00:11:03,879 --> 00:11:05,120 Breathe. 215 00:11:06,250 --> 00:11:09,360 And then hug the low ribs in, soften through that front knee 216 00:11:09,360 --> 00:11:12,490 as you bring the chest around, 217 00:11:12,490 --> 00:11:15,570 back to your nice, low lunge. 218 00:11:15,570 --> 00:11:16,779 Inhale in. 219 00:11:16,779 --> 00:11:18,319 Exhale, plant the palms. 220 00:11:18,319 --> 00:11:20,750 Step it back. 221 00:11:20,750 --> 00:11:23,940 Belly to Cobra, Chaturanga to Upward Facing Dog. 222 00:11:23,940 --> 00:11:26,840 You can always keep one leg lifted. 223 00:11:26,840 --> 00:11:28,320 Playing on your own. 224 00:11:28,320 --> 00:11:31,990 Finding a little freedom within the form. 225 00:11:31,990 --> 00:11:35,629 Meet me in Downward Dog whenever you're ready. 226 00:11:42,889 --> 00:11:46,189 Inhale, bend the knees, look forward. 227 00:11:46,189 --> 00:11:48,659 Exhale, make your way to the top. 228 00:11:50,159 --> 00:11:52,509 Inhale, halfway lift. 229 00:11:52,509 --> 00:11:55,610 Exhale to soften and fold. 230 00:11:55,610 --> 00:11:58,190 Root to rise, bend your knees, connect to your core. 231 00:11:58,190 --> 00:12:00,519 Inhale, reach for the sky. 232 00:12:00,519 --> 00:12:02,240 Right back down we go. 233 00:12:02,240 --> 00:12:04,249 Exhale, Forward Fold. 234 00:12:04,249 --> 00:12:06,690 Inhale, halfway lift. 235 00:12:06,690 --> 00:12:08,759 Exhale to soften and bow. 236 00:12:08,759 --> 00:12:11,060 Step or hop it back to Plank. 237 00:12:11,060 --> 00:12:14,639 Belly to Cobra or Chaturanga to Upward Facing Dog. 238 00:12:15,659 --> 00:12:18,106 Meet me in Downward Facing Dog. 239 00:12:19,599 --> 00:12:22,330 Anchor through the left heel, 240 00:12:22,330 --> 00:12:23,750 and when you're ready, inhale, 241 00:12:23,750 --> 00:12:25,800 lift the right leg up high. 242 00:12:25,800 --> 00:12:27,910 Exhale, shift it forward, knee to nose. 243 00:12:27,910 --> 00:12:30,440 Squeeze. We're repeating the sequence. 244 00:12:30,440 --> 00:12:34,639 Step it up, pivot on the back foot, rise up strong, 245 00:12:34,639 --> 00:12:36,210 Warrior I. 246 00:12:37,330 --> 00:12:38,760 Breathe in. 247 00:12:38,760 --> 00:12:39,599 Breathe out. 248 00:12:39,599 --> 00:12:42,879 Send the fingertips forward, plug the shoulders into socket. 249 00:12:42,879 --> 00:12:44,600 Right arm over the left. 250 00:12:44,600 --> 00:12:47,320 Find your wrap today. 251 00:12:47,320 --> 00:12:48,799 Inhale, lift the elbows. 252 00:12:48,799 --> 00:12:52,639 Strong back leg as you exhale, round through the spine. 253 00:12:52,639 --> 00:12:53,849 Draw the elbows in. 254 00:12:53,849 --> 00:12:56,230 Inhale to lift it back up. 255 00:12:56,230 --> 00:12:59,610 Exhale. From center, lift that left leg, 256 00:12:59,610 --> 00:13:01,120 bring it up and around. 257 00:13:01,120 --> 00:13:03,409 Find your Eagle Pose today. 258 00:13:05,139 --> 00:13:06,600 Breathe. 259 00:13:07,700 --> 00:13:10,320 Holding onto your focus. 260 00:13:10,320 --> 00:13:13,369 Finding your Drishti today. 261 00:13:15,659 --> 00:13:18,899 And then slowly release, step it back, Warrior I. 262 00:13:18,899 --> 00:13:20,559 You got this. 263 00:13:20,559 --> 00:13:23,320 Exhale, Warrior II. 264 00:13:23,320 --> 00:13:25,279 Inhale, reach up. 265 00:13:25,279 --> 00:13:27,929 And then send it all the way back 266 00:13:27,929 --> 00:13:29,230 as you straighten through the front leg. 267 00:13:29,230 --> 00:13:31,689 And then exhale, bring it all the way around 268 00:13:31,689 --> 00:13:34,079 and back down to your lunge. 269 00:13:34,079 --> 00:13:36,240 Again, always an option to step it back. 270 00:13:36,240 --> 00:13:38,639 Maybe keep one leg lifted. 271 00:13:38,639 --> 00:13:40,679 Find what feels good here. 272 00:13:40,679 --> 00:13:43,879 Belly to Cobra, Chaturanga to Up Dog. 273 00:13:45,180 --> 00:13:49,720 Let's join back together in Downward Facing Dog. 274 00:13:58,479 --> 00:14:00,779 In Down Dog, anchor through the right heel. 275 00:14:00,779 --> 00:14:03,529 Inhale, lift the left leg up high. 276 00:14:03,529 --> 00:14:05,500 Slow and steady, shift it forward. 277 00:14:05,500 --> 00:14:08,339 As you exhale, squeeze the nose towards the knee. 278 00:14:08,339 --> 00:14:10,120 Draw your navel up. 279 00:14:10,120 --> 00:14:13,799 Step the left foot up, pivot on the back foot, Warrior I. 280 00:14:13,799 --> 00:14:16,709 Rise up strong. Breathe in. 281 00:14:16,709 --> 00:14:17,470 Breathe out. 282 00:14:17,470 --> 00:14:21,639 Fingertips come forward, plug the shoulders back. 283 00:14:22,689 --> 00:14:25,999 Left elbow, left arm over the right. 284 00:14:25,999 --> 00:14:29,790 Find your wrap today, 285 00:14:29,790 --> 00:14:31,480 your Eagle Arms. 286 00:14:31,480 --> 00:14:34,120 And then inhale, lift the elbows up high. 287 00:14:34,120 --> 00:14:37,980 Exhale, keep that front knee bent as you round the spine, 288 00:14:37,980 --> 00:14:40,419 navel draws back. 289 00:14:40,419 --> 00:14:43,559 Good. Inhale to lift the elbows once again. 290 00:14:43,559 --> 00:14:45,930 Exhale to lift the right leg, 291 00:14:45,930 --> 00:14:48,480 bring it all the way up and around. 292 00:14:48,480 --> 00:14:51,639 Find your Eagle on this side. 293 00:14:52,339 --> 00:14:55,240 Soft focus. 294 00:14:55,240 --> 00:14:57,650 Finding something 295 00:15:00,330 --> 00:15:02,780 down 296 00:15:02,780 --> 00:15:05,320 past your nose to focus on. 297 00:15:05,320 --> 00:15:08,609 Perhaps, bend your knees a little deeper. 298 00:15:10,389 --> 00:15:13,919 And then release, free at last. 299 00:15:13,919 --> 00:15:15,359 Warrior I, reach up. 300 00:15:16,389 --> 00:15:18,649 Exhale, Warrior II. 301 00:15:20,399 --> 00:15:23,620 Inhale, first, left arm reaches up, 302 00:15:23,620 --> 00:15:25,210 and then straighten the front leg. 303 00:15:25,210 --> 00:15:28,130 Take it all the way back, reach, reach, reach. 304 00:15:28,130 --> 00:15:30,840 Hug the low ribs in, round through the spine. 305 00:15:30,840 --> 00:15:34,219 Slowly bring it all the way back to your nice low lunge. 306 00:15:34,219 --> 00:15:35,999 Inhale to look forward. 307 00:15:35,999 --> 00:15:38,320 Exhale to plant the palms. 308 00:15:38,320 --> 00:15:39,990 If you lifted the leg on one side, 309 00:15:39,990 --> 00:15:41,440 maybe you lift it on this side. 310 00:15:41,440 --> 00:15:44,120 Take one last little flow here. 311 00:15:44,800 --> 00:15:46,899 Find what feels good. 312 00:15:48,769 --> 00:15:51,929 And meet me in one 313 00:15:51,929 --> 00:15:55,017 last Downward Facing Dog for today. 314 00:15:55,960 --> 00:15:58,879 Or at least, our last one together for today. 315 00:15:58,879 --> 00:16:00,890 Take a deep breath in when you get there. 316 00:16:01,680 --> 00:16:05,699 And a cleansing breath as you breathe out. 317 00:16:05,699 --> 00:16:08,569 Again, inhale in deeply. 318 00:16:08,569 --> 00:16:09,840 And cleansing breath. 319 00:16:09,840 --> 00:16:11,399 Sigh it out. 320 00:16:11,399 --> 00:16:13,879 And one more time. Don't forget today's theme. 321 00:16:13,879 --> 00:16:16,399 Inhale in, let it go. 322 00:16:17,629 --> 00:16:20,630 And then slowly lower to your knees. 323 00:16:22,400 --> 00:16:25,240 Send your heels back, sit up nice and tall. 324 00:16:25,240 --> 00:16:28,240 If this isn't available to you, you can go Side Saddle, 325 00:16:28,240 --> 00:16:31,959 or you can come to seated with your legs out in front. 326 00:16:31,959 --> 00:16:33,639 Otherwise, we're kneeling here. 327 00:16:33,639 --> 00:16:36,840 We're all gonna inhale, reach the arms up and overhead 328 00:16:36,840 --> 00:16:41,152 wherever you are, and then a gentle twist to the left. 329 00:16:44,670 --> 00:16:47,720 Inhale, reach all the way up, come back to center, 330 00:16:47,720 --> 00:16:49,640 and a twist to the right. 331 00:16:51,129 --> 00:16:52,379 One more time to each side. 332 00:16:52,379 --> 00:16:54,469 Inhale, reach up. 333 00:16:54,469 --> 00:16:56,658 Exhale, to the left. 334 00:16:58,159 --> 00:17:02,287 Inhale, reach up, back to center, and to the right. 335 00:17:04,399 --> 00:17:07,430 We'll all join together now seated 336 00:17:07,430 --> 00:17:10,039 with the legs out in front. 337 00:17:11,029 --> 00:17:12,849 Point the toes. 338 00:17:12,849 --> 00:17:14,599 Squeeze the legs together. 339 00:17:14,599 --> 00:17:18,400 When you're ready, send the fingertips forward, 340 00:17:18,400 --> 00:17:20,159 palms together in prayer today, 341 00:17:20,159 --> 00:17:21,599 and you can just hook your thumbs. 342 00:17:21,599 --> 00:17:23,760 Just giving you some options. 343 00:17:23,760 --> 00:17:26,250 Great. Draw the shoulders back, lift your chest, 344 00:17:26,250 --> 00:17:27,729 draw the navel in and up again. 345 00:17:27,729 --> 00:17:31,449 Thinking about your two hip points drawing in towards 346 00:17:31,449 --> 00:17:35,450 each other as we slowly roll down. 347 00:17:35,450 --> 00:17:37,799 Point the toes, point the toes. 348 00:17:37,799 --> 00:17:39,499 Find that C-curve. 349 00:17:39,499 --> 00:17:42,089 Nice and slow. 350 00:17:42,089 --> 00:17:44,610 One vertebra at a time. 351 00:17:46,120 --> 00:17:49,820 And then slowly releasing to the mat. 352 00:17:49,820 --> 00:17:51,880 You can center yourself here. 353 00:17:53,150 --> 00:17:55,390 Hug the right knee into the chest. 354 00:17:57,360 --> 00:17:59,987 And then take it over to the left. 355 00:18:03,129 --> 00:18:05,549 Twist, breathe in. 356 00:18:07,860 --> 00:18:09,949 And breathe out. 357 00:18:11,630 --> 00:18:14,580 Inhale in again. 358 00:18:14,580 --> 00:18:16,379 And stay for the exhale. 359 00:18:18,619 --> 00:18:21,939 And then slowly melt it back to center, 360 00:18:21,939 --> 00:18:25,092 and just take the same thing to the other side. 361 00:18:30,099 --> 00:18:32,050 Breathing deep. 362 00:18:42,599 --> 00:18:46,439 Inhale, use an exhale to melt it back. 363 00:18:47,039 --> 00:18:51,350 And you're gonna choose your closing posture. 364 00:18:51,350 --> 00:18:54,079 So we can extend the legs out long. 365 00:18:54,079 --> 00:18:56,030 You can bring the feet as wide as the mat, 366 00:18:56,030 --> 00:18:57,590 draw the knees together. 367 00:18:57,590 --> 00:19:00,380 You can sneak in a Happy Baby Pose. 368 00:19:02,150 --> 00:19:05,160 Or a reclined Cobbler's Pose. 369 00:19:06,140 --> 00:19:09,220 Take a moment here to ask yourself what do I need, 370 00:19:09,220 --> 00:19:12,060 and then to respond 371 00:19:12,060 --> 00:19:16,211 with mindfulness with an awareness. 372 00:19:25,620 --> 00:19:28,514 Then we'll find stillness together. 373 00:19:32,400 --> 00:19:34,836 And inhale lots of love in. 374 00:19:37,110 --> 00:19:39,736 And exhale lots of love out. 375 00:19:45,750 --> 00:19:51,057 And just taking a second to observe how you feel. 376 00:20:08,010 --> 00:20:11,590 And slowly start to wiggle your fingertips, 377 00:20:11,590 --> 00:20:13,723 wiggle your toes. 378 00:20:16,079 --> 00:20:19,269 Gently draw the hands together, 379 00:20:19,269 --> 00:20:22,149 thumbs up to third eye point. 380 00:20:22,149 --> 00:20:24,706 Let's take a final breath in. 381 00:20:26,660 --> 00:20:28,730 And exhale, sigh it out. 382 00:20:28,730 --> 00:20:30,707 Don't be shy. 383 00:20:33,419 --> 00:20:36,080 Beautiful work, everyone. 384 00:20:36,080 --> 00:20:38,359 You are my heroes. 385 00:20:39,099 --> 00:20:41,240 This is amazing. 386 00:20:41,240 --> 00:20:43,099 I will see you tomorrow. 387 00:20:43,099 --> 00:20:44,380 I can't wait. 388 00:20:45,120 --> 00:20:47,410 'Till then, take good care. 389 00:20:49,652 --> 00:20:52,813 (light music)