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- Howdy, everyone.
Welcome to Flow,

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your 30 Day Yoga Journey.

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Welcome to Day 14.

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Let's get started.

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(light rhythmic music)

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Okie doke, come on
down to the ground.

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We're gonna start today's
practice lying on our backs.

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Yay.

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Benji can lie down as well,

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perfect harmony.

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And you can extend the legs 
out long when you get there.

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Tuck the chin,
lengthen through the neck and

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just allow your hands to
rest somewhere on your body.

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As you're ready,
close your eyes or

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soften your gaze and allow
your shoulders to relax.

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Allow your hips to get heavy.

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And we have begun.

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Start to gently 
deepen your breath

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and just
notice how you feel.

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Notice where you're at today.

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Continue to gently
deepen your breath.

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And again, just notice where 
you are physically today.

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Maybe some
tightness and soreness.

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Some aches.

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Take stock.
Notice your energy.

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How's the energetic
body feeling today?

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Maybe a little tender,

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perhaps a little tired.

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Or a little light, joyous.

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Pleased, happy, sad.

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Start to check in
with the emotional body.

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Feeling a little
anxiety, stressed.

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Maybe you're in love.

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And then just notice what
thoughts are forming here as we

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intend to check in
with how we're really feeling,

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really doing in this moment.

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Continue to deepen your breath,

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inhaling deeply

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and exhaling completely.

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Now start to shift your attention

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from the physical body,

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the current state of the
emotional and energetic body,

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and the mind, the thoughts
that are passing by.

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Let's acknowledge them
by starting to shift our

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attention to the
sound of the breath.

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And again, I like to think of

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shifting my attention to
the breath as a way of kind of

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acknowledging it
all versus escaping.

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Using the breath to
acknowledge all of it.

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And then the cool thing
is that's when the science

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of yoga starts to play
in with the spirit.

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By acknowledging the breath,
we start to deepen the breath,

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change the
quality of our breathing.

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And we can
literally shift our mindset,

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shift our body
through this process.

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It's very beautiful 
in my opinion.

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Let's start to breathe together.

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So as you're ready, 
on my cue, here we go.

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Big inhale in through the nose.

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And exhale out
through the nose or mouth.

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Inhale in deeply
through the nose.

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Start to rock the
head a little side to side,

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ear to ear,

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and exhale out
through the nose or mouth.

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And again, breathing in
together, deep inhalation.

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And exhale, long breath out.

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And bring the head
back to center stillness.

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Continue to breathe deep.

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We're gonna inhale in,

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reach the arms all
the way up and overhead.

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Walk the heels together,
really together,

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and reach the fingertips so
far out as you point the toes,

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big full body stretch.

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Nice, and then slow and steady,

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let's hug one knee into
the chest then the other.

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Continuing to breathe deep.

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And I love this way of entering

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our second week of
this journey together,

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welcoming

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every sensation,
every truth.

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Whatever we're coming
to the mat with each day,

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being honest and 
a good host

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to that sensation,

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to those thoughts,

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to our energy and

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then acknowledging it by always
coming back to the breath.

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So often I think it might get

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construed in yoga practice
that we're kind of dismissing

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the thoughts and then
coming back to the breath.

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I think we're actually
acknowledging everything that

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is by embodying
conscious breath.

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Just a little food for thought.

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Alright, let's start to rock

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and roll up and down
the length of the spine.

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If it feels great,
do it a couple times.

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If it feels awkward, maybe
still do it a couple times.

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See what happens and
then when you feel good,

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you feel satisfied,
we'll rock all the way forward.

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Back the truck up to
the center of the mat.

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Spread those fingertips,
sorry, buddy,

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super wide like starfish.

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Again, think of this
as like a hand exercise.

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So really stretch.

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And let's flow with the breath.

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Inhale, drop the belly.
Open the heart. Look forward.

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Exhale, round through
the spine, chin to chest.

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Close your eyes here.
Go inward.

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Inhale, drop the belly.
Open the heart.

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Let's breathe together here.

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And exhale, chin to chest.

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Round the spine.
Navel draws up.

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Continue. Inhale,

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drop the belly, 
open your heart.

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Exhale, round through
the spine, chin to chest.

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Inhale, drop the belly, 
open your heart.

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Breathing together here,

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exhale, round the spine,
chin to chest.

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Inhale, drop the belly.

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Soften the skin of the forehead.

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Exhale, round the spine.

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And one more time,
press into the tops of the feet.

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Inhale, drop the belly.

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Extend through the crown.

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Exhale, round,
press through the palms.

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Press into the tops of the feet,
chin to chest.

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Good, now send
the hips back here.

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Relax the weight of
your heart forward.

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The reminder here when
we are breathing together

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is you are not alone.

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So inhale in together.

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And exhale together.

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Reach the arms forward,
active arms, inhale.

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And exhale.

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Now we're gonna add
a little pattern here.

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So inhale, we rise up,
drop the belly, look forward.

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Exhale through Cat,

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round it back,

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hips go all the
way back to the heels,

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Child's Pose.

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Continue, inhale,
we scoop forward.

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Exhale, round the back,

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send the hips to the heels.

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Inhale, smooth it forward.

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Exhale, send it back.

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Inhale, we breathe in
together, heart comes forward.

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Exhale, send it back.

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Three more rounds,
smooth and steady.

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Nice, the next time the
hips are back, stay there.

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We're gonna walk the hands over
to the left side of the mat.

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Pull the right hip crease
back actively, breathe in.

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Breathe out.

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Walk the hands through center.

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Take it to the other side.

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Pull the left hip
crease back actively.

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Breathe in.

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Breathe out.

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Nice. Walk it back to center.

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Come up to all fours slowly.

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Walk the knees
underneath the hip points,

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curl the toes under.

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Now walk the hands back
to your Froggy Squat here.

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Okay, notice what comes up here.

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Acknowledge it with your breath.

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Welcome it in with
nice conscious breath.

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Stretching through the feet.

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Maybe some negotiating of the

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shapes of the body
here with your breath.

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And if you're like,

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what is negotiating with the 
shapes of your body mean?

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Well, I think that's another
loving way saying modifying,

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exploring,

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honoring your body 
and where you're at today.

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Okay, check it out.

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From here we're
gonna walk the palms

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all the way
forward to a Plank.

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Try to keep the knees
lifted if you can here.

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Reaching the heels back,
hugging the low ribs in,

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lengthening through the crown

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of the head so the
neck is nice and long.

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There's a slight
bend in the elbows here.

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And we're here to pause and

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welcome whatever comes
up and greet it with yes,

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you guessed it,
the sound of the breath.

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Stay with it for three.

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You got this, two.

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And on one, hips go high
and back Downward Facing Dog.

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Nice work.

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And if you didn't make
it through all of that,

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that's okay.

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Next time.

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And there will be a next time.
(laughs) Just kidding.

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Okay, slowly walk the feet up

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towards the
front edge of the mat.

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Forward Fold.

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Crown of the head towards 
the earth, bend the knees.

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Feel that stretch and low back.

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Breathe in.

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Breathe out.

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Breathe in.

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Relaxing the weight to
the head all the way down.

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Nice.

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Now bring your awareness to
all four corners of the feet.

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Find that strong connection,

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that distribution of the weight
to all four corners of the feet.

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The ball joint of the big toe,

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ball joint of the pinky toe,

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and the back two
corners of the heels.

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And then from there,

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bring the hands to the
waistline and slow and steady,

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we're gonna bend the
knees and lead with the heart,

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elbows draw back,

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rise up to stand.

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Mountain Pose with
the hands on the hips.

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Lift your heart,
lengthen through the crown.

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Feel the strength of your legs,

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the groundedness of
your feet on the earth.

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And if you can,

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maybe close your eyes
here for just a moment.

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Notice how you're feeling.

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See if you can get a
little bit longer in the spine.

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And then if you've practiced

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with me for a
while you'll know this.

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But if not, this could be a

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great moment to really imagine

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this giant wave of energy

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coming up from the feet and
whooshing up the front of your

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body all the way
up into the stars.

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And then in the back,

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we have this opposite
direction of energy going down.

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So we have this upward current

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of energy through the front
of the body and this downward

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current of energy
through the back of the body.

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Something to play with here.

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Finding that sense of balance

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in between two
opposing forces or opposites.

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And then bat the eyelashes open,
take a deep breath in.

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As you exhale,
release the arms

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and draw the
shoulders away from the ears.

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Start to lift the
chin all the way up

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towards the
sky as you breathe in.

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And exhale, 
chin to chest, look down.

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Inhale, look up.

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Exhale, look down.

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Nice, inhale to center,

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left ear over left shoulder,
inhale in.

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Heavy in the fingertips.

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Then drop the
chin through center

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and take it to the other side.

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Right ear over right shoulder.

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Heavy in the fingertips.

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One more time, chin to chest,
left ear, left shoulder.

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Draw the shoulder
blades together and down.

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And then through center.

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Then to the right.

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Lovely.

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Head comes back to center.

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Head over heart,
heart over pelvis.

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Spread the fingertips.

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Inhale, reach for the sky.

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00:15:33,640 --> 00:15:37,200
Exhale, fold it
down all the way.

261
00:15:37,200 --> 00:15:40,160
Standing Forward Fold.

262
00:15:40,160 --> 00:15:43,040
Inhale, lift up halfway,
your version.

263
00:15:43,040 --> 00:15:44,960
Nice long, beautiful neck.

264
00:15:44,960 --> 00:15:49,160
And then exhale to
soften and fold right back in.

265
00:15:49,160 --> 00:15:51,320
Root to rise here,
spread the fingertips.

266
00:15:51,320 --> 00:15:54,200
Take up space,
inhale, reach for the sky,

267
00:15:54,200 --> 00:15:55,400
strong legs.

268
00:15:55,400 --> 00:15:57,560
Exhale, take it right
back down into the fold,

269
00:15:57,560 --> 00:15:59,680
maybe wiggle the fingertips.

270
00:15:59,680 --> 00:16:02,080
Inhale, halfway lift, 
your version.

271
00:16:02,080 --> 00:16:04,360
Maybe find something new here.

272
00:16:04,360 --> 00:16:07,480
And then exhale,
soften and fold.

273
00:16:07,480 --> 00:16:08,720
Fingertips come to the mat.

274
00:16:08,720 --> 00:16:10,360
We'll step the right foot back.

275
00:16:10,360 --> 00:16:11,480
Just the right foot.

276
00:16:11,480 --> 00:16:16,560
Inhale, let your
heart space shine forward.

277
00:16:16,560 --> 00:16:19,520
Take a breath in here.

278
00:16:19,520 --> 00:16:20,503
And then on your exhale,

279
00:16:20,503 --> 00:16:23,400
lower the 
right knee to the ground.

280
00:16:23,400 --> 00:16:26,120
Pull the left hip crease back.

281
00:16:26,120 --> 00:16:29,320
Straighten the left leg.

282
00:16:29,320 --> 00:16:32,280
Then come right back through,
lift the right knee,

283
00:16:32,280 --> 00:16:33,800
and here we go, high lunge.

284
00:16:33,800 --> 00:16:38,064
Inhale, reach the fingertips
forward, up and back.

285
00:16:39,760 --> 00:16:41,240
Breathe.

286
00:16:41,240 --> 00:16:43,520
Inhale, look up.

287
00:16:43,520 --> 00:16:47,440
Exhale, release it all the
way back down to your lunge.

288
00:16:47,440 --> 00:16:49,280
Plant the left toes back.

289
00:16:49,280 --> 00:16:50,480
Inhale in here.

290
00:16:50,480 --> 00:16:52,520
Exhale to stay.
Plank Pose.

291
00:16:52,520 --> 00:16:54,120
You got this.

292
00:16:54,120 --> 00:16:55,850
Inhale in deeply.

293
00:16:56,920 --> 00:16:58,160
Exhale completely.

294
00:16:58,160 --> 00:17:00,280
Lift up through
the upper back body.

295
00:17:00,280 --> 00:17:01,840
Reach back with the heels.

296
00:17:01,840 --> 00:17:05,880
Crown of the head
extending forward.

297
00:17:05,880 --> 00:17:07,920
And then we're just gonna step
the right foot up from here.

298
00:17:07,920 --> 00:17:09,480
So step the right foot up.

299
00:17:09,480 --> 00:17:11,400
And now you're in your
lunge on the other side.

300
00:17:11,400 --> 00:17:12,760
Right hip crease pulls back.

301
00:17:12,760 --> 00:17:16,920
Shine your heart space forwards,
open up through your chest.

302
00:17:16,920 --> 00:17:20,840
Breathe, stretch it out.

303
00:17:20,840 --> 00:17:21,960
Inhale in.

304
00:17:21,960 --> 00:17:24,960
Exhale, lower your
left knee to the earth.

305
00:17:24,960 --> 00:17:26,880
Good, pull your
right hip crease back,

306
00:17:26,880 --> 00:17:28,000
straighten through
your right leg.

307
00:17:28,000 --> 00:17:29,286
Breathe.

308
00:17:31,400 --> 00:17:35,000
Then slowly roll it forward,
lift the back knee.

309
00:17:35,000 --> 00:17:35,680
When you're ready,

310
00:17:35,680 --> 00:17:37,200
squeeze the inner
thighs to the midline,

311
00:17:37,200 --> 00:17:38,240
so strong legs here,

312
00:17:38,240 --> 00:17:40,480
as you reach the fingertips
forward, up and back.

313
00:17:40,480 --> 00:17:42,093
High lunge.

314
00:17:43,320 --> 00:17:47,680
Inhale, carve a line with
the nose, lift your chin up.

315
00:17:47,680 --> 00:17:49,440
Exhale, slow and steady.

316
00:17:49,440 --> 00:17:50,800
Take it all the way back down.

317
00:17:50,800 --> 00:17:53,360
Step the right toes
back to Plank Pose.

318
00:17:53,360 --> 00:17:56,400
Reach the heels back, inhale.

319
00:17:56,400 --> 00:17:57,800
Shift forward on the toes.

320
00:17:57,800 --> 00:17:59,920
Exhale, lower all the
way down to your belly.

321
00:17:59,920 --> 00:18:01,400
Nice and slow.

322
00:18:01,400 --> 00:18:04,200
Press into the tops of the feet,
press into the pubic bone.

323
00:18:04,200 --> 00:18:07,160
Inhale, rise up, Cobra.

324
00:18:07,160 --> 00:18:09,280
Exhale to soften and release.

325
00:18:09,280 --> 00:18:11,640
Bring it all the way back down.

326
00:18:11,640 --> 00:18:13,160
Curl the toes under.

327
00:18:13,160 --> 00:18:16,120
Press up to Plank or all fours.

328
00:18:16,120 --> 00:18:18,920
Then send the hips up high
and back, Downward Facing Dog.

329
00:18:18,920 --> 00:18:21,449
Turn the toes in here.

330
00:18:22,440 --> 00:18:24,640
So the femurs,

331
00:18:24,640 --> 00:18:26,960
the tops of the
thighs or thigh bones,

332
00:18:26,960 --> 00:18:29,600
are internally rotating here.

333
00:18:29,600 --> 00:18:32,960
And the shoulders are
doing the opposite rotation.

334
00:18:32,960 --> 00:18:35,200
They're externally rotating.

335
00:18:35,200 --> 00:18:38,720
Now hug your low ribs in
and think about that long,

336
00:18:38,720 --> 00:18:40,960
beautiful line of energy from

337
00:18:40,960 --> 00:18:44,759
the crown of the head
to the tip of the tailbone.

338
00:18:46,680 --> 00:18:49,720
On your next inhale,
lift the left leg up high.

339
00:18:49,720 --> 00:18:53,400
Exhale to shift it forward,
step it all the way up.

340
00:18:53,400 --> 00:18:54,960
Back to that high lunge.

341
00:18:54,960 --> 00:18:57,640
Inhale, we rise up.

342
00:18:57,640 --> 00:19:00,880
Deep breath in as you
reach, reach, reach.

343
00:19:00,880 --> 00:19:04,426
And then exhale,
open up Warrior II.

344
00:19:06,760 --> 00:19:08,400
Find that alignment,

345
00:19:08,400 --> 00:19:09,960
lengthen through
the crown of the head,

346
00:19:09,960 --> 00:19:12,520
engage your left inner thigh,

347
00:19:12,520 --> 00:19:15,920
left toes are turned in.

348
00:19:15,920 --> 00:19:17,400
Then keep that front knee bent,

349
00:19:17,400 --> 00:19:19,400
right fingertips
reach up and back,

350
00:19:19,400 --> 00:19:21,320
Peaceful Warrior.

351
00:19:21,320 --> 00:19:23,440
Breathe in.

352
00:19:23,440 --> 00:19:25,600
Breathe out,
Extended Side Angle,

353
00:19:25,600 --> 00:19:27,466
your version.

354
00:19:29,600 --> 00:19:31,840
Spiraling the heart
up towards the sky.

355
00:19:31,840 --> 00:19:34,120
Take a deep breath in.

356
00:19:34,120 --> 00:19:38,080
And a long breath out to
bring it back to your lunge.

357
00:19:38,080 --> 00:19:42,160
Plant the palms,
step the right toes back, Plank.

358
00:19:42,160 --> 00:19:44,480
Inhale in,
shift forward, look forward.

359
00:19:44,480 --> 00:19:47,480
Exhale, lower all
the way to the belly.

360
00:19:47,480 --> 00:19:50,474
Inhale, rise up, Cobra.

361
00:19:51,920 --> 00:19:55,320
Exhale to soften and release.

362
00:19:55,320 --> 00:19:58,640
Curl the toes under,
press it up to Plank.

363
00:19:58,640 --> 00:20:00,000
Inhale in.

364
00:20:00,000 --> 00:20:02,040
Exhale, Downward Dog.

365
00:20:02,040 --> 00:20:06,560
Internal rotation
in the thigh bone,

366
00:20:06,560 --> 00:20:08,560
toes turned in slightly.

367
00:20:08,560 --> 00:20:12,021
External rotation
in the shoulders.

368
00:20:13,240 --> 00:20:16,320
On your next breath, inhale,
lift the left leg up high.

369
00:20:16,320 --> 00:20:19,640
Exhale, shift it forward,
step it up.

370
00:20:19,640 --> 00:20:21,400
High lunge, here we come.

371
00:20:21,400 --> 00:20:23,000
Squeeze the inner
thighs to the midline.

372
00:20:23,000 --> 00:20:28,000
Lift from the pelvic floor,
inhale, rise up strong.

373
00:20:28,000 --> 00:20:32,000
Exhale, open up, Warrior II.

374
00:20:32,000 --> 00:20:34,320
Again, back toes are
really turned in here,

375
00:20:34,320 --> 00:20:37,760
so you have that internal
rotation in that right hip.

376
00:20:37,760 --> 00:20:39,480
Engage your right inner thigh

377
00:20:39,480 --> 00:20:42,560
to support that to
find stability there.

378
00:20:42,560 --> 00:20:43,840
Good, keep the front knee bent

379
00:20:43,840 --> 00:20:46,680
as you send the left
fingertips up and back,

380
00:20:46,680 --> 00:20:47,760
Peaceful Warrior.

381
00:20:47,760 --> 00:20:50,080
Soften the skin of the face.

382
00:20:50,080 --> 00:20:52,010
Breathe in, reach, reach, reach.

383
00:20:52,010 --> 00:20:55,880
Exhale, Extended Side Angle,
your version.

384
00:20:55,880 --> 00:20:58,472
Spiral your heart
up towards the sky.

385
00:20:59,880 --> 00:21:01,320
Inhale in.

386
00:21:01,320 --> 00:21:05,000
Exhale, bring it all the
way back down to your lunge.

387
00:21:05,000 --> 00:21:07,720
Plant the palms,
step it back, Plank Pose.

388
00:21:07,720 --> 00:21:11,480
Last Plank of the day.

389
00:21:11,480 --> 00:21:12,800
Inhale in.

390
00:21:12,800 --> 00:21:16,080
Exhale, lower to
the belly or Chaturanga.

391
00:21:16,080 --> 00:21:19,561
On your inhale, Cobra or Up Dog.

392
00:21:20,480 --> 00:21:24,440
Take a deep breath
in to open your heart.

393
00:21:24,440 --> 00:21:28,040
And use an exhale to
slowly lower it down.

394
00:21:28,960 --> 00:21:29,840
Listen carefully.

395
00:21:29,840 --> 00:21:32,800
From here, press to all fours

396
00:21:32,800 --> 00:21:36,080
and back to that
Extended Child's Pose.

397
00:21:36,080 --> 00:21:37,708
Breathe.

398
00:21:39,240 --> 00:21:41,720
This time we'll walk the palms

399
00:21:41,720 --> 00:21:45,800
together here and bring
them up and over the head,

400
00:21:45,800 --> 00:21:48,535
maybe the back
of the head here.

401
00:21:52,200 --> 00:21:55,040
Then from here walk your elbows,
maybe half an inch forward,

402
00:21:55,040 --> 00:21:59,615
feel that stretch,
the tricep, the shoulder.

403
00:22:01,040 --> 00:22:03,199
Breathe.

404
00:22:10,560 --> 00:22:12,840
And then slowly
release the arms.

405
00:22:12,840 --> 00:22:15,320
You're gonna slide
through to your belly.

406
00:22:15,320 --> 00:22:19,280
I'm gonna mirror Benji
here for a slight second.

407
00:22:19,280 --> 00:22:20,280
And then nice and easy,

408
00:22:20,280 --> 00:22:23,280
we've done this
ancient transition before,

409
00:22:23,280 --> 00:22:24,760
just kidding,
but you're gonna inch over to

410
00:22:24,760 --> 00:22:27,000
the left side of your mat
(chuckles)

411
00:22:27,000 --> 00:22:29,320
and then turn onto
your right ear,

412
00:22:29,320 --> 00:22:30,360
right shoulder,

413
00:22:30,360 --> 00:22:33,594
and you come to
lie flat on your back.

414
00:22:38,560 --> 00:22:40,360
So you should be laying
the opposite direction

415
00:22:40,360 --> 00:22:43,160
of how you started,
your practice.

416
00:22:43,160 --> 00:22:44,640
If not, no worries.

417
00:22:44,640 --> 00:22:46,000
Allow your hands to rest gently

418
00:22:46,000 --> 00:22:50,121
on your belly and
take a deep breath in.

419
00:22:51,280 --> 00:22:53,463
And a long breath out.

420
00:22:54,760 --> 00:22:57,125
And let's breathe in together.

421
00:22:58,480 --> 00:23:01,320
And out together.

422
00:23:01,320 --> 00:23:03,520
And then hug one knee
(chuckles)

423
00:23:03,520 --> 00:23:06,440
to the chest
and then the other.

424
00:23:06,440 --> 00:23:09,560
And turn your gaze
to look at the video.

425
00:23:09,560 --> 00:23:14,040
This is what it's like
(chuckles) living with Benji.

426
00:23:14,040 --> 00:23:18,120
Always in my space,
sharing space with me,

427
00:23:18,120 --> 00:23:20,600
and I'm very grateful.

428
00:23:20,600 --> 00:23:23,960
Okay, you can bring the head
back up towards the ceiling,

429
00:23:23,960 --> 00:23:25,680
towards the heavens.

430
00:23:25,680 --> 00:23:27,130
And just rock 
a little side to side

431
00:23:27,130 --> 00:23:30,919
here if you are not
already massaging the low back.

432
00:23:32,360 --> 00:23:33,908
We're gonna close 
with the little twist

433
00:23:33,908 --> 00:23:37,640
so allow the
legs to fall to the left.

434
00:23:37,640 --> 00:23:40,800
You can rest your hands
out in a Texas T-shape,

435
00:23:40,800 --> 00:23:42,280
cactus arms or maybe they just

436
00:23:42,280 --> 00:23:46,279
rest gently on the
ribcage as you breathe in.

437
00:23:47,880 --> 00:23:49,583
And out.

438
00:23:52,800 --> 00:23:56,407
And slowly 
melting it back to center

439
00:23:56,407 --> 00:23:59,377
and allowing the
legs to fall to the right.

440
00:24:00,600 --> 00:24:02,597
Breathe in.

441
00:24:04,360 --> 00:24:06,382
Breathe out.

442
00:24:10,840 --> 00:24:13,640
And then slowly
bring it back to center.

443
00:24:13,640 --> 00:24:16,360
Allow the feet to be
as wide as your yoga mat,

444
00:24:16,360 --> 00:24:18,520
allow the knees to come in

445
00:24:18,520 --> 00:24:22,520
so thigh bones
rotate in once again.

446
00:24:22,520 --> 00:24:25,600
Soften through the belly,
the bowl of the pelvis.

447
00:24:25,600 --> 00:24:26,940
Interlace your fingertips.

448
00:24:26,940 --> 00:24:31,240
If Benji'll let me here, bring 
your hands behind your head.

449
00:24:31,240 --> 00:24:33,280
And this is our
closing shape today.

450
00:24:33,280 --> 00:24:37,680
Close your eyes and just

451
00:24:37,680 --> 00:24:41,455
imagine you're 
lying somewhere

452
00:24:41,455 --> 00:24:45,701
that feels good.

453
00:24:48,840 --> 00:24:51,200
See if you can find that place.

454
00:24:51,200 --> 00:24:52,960
Maybe it's
exactly where you are,

455
00:24:52,960 --> 00:24:54,280
depending on
where you're practicing,

456
00:24:54,280 --> 00:24:58,407
but just recognizing
the power of the mind here.

457
00:25:03,120 --> 00:25:07,809
I'm on the hill at
Barton Springs in my hometown.

458
00:25:13,880 --> 00:25:16,520
Way to show up today.

459
00:25:16,520 --> 00:25:17,920
Way to integrate some of the

460
00:25:17,920 --> 00:25:21,767
yoga philosophy 
into physical practice.

461
00:25:23,360 --> 00:25:25,952
Coming into the flow

462
00:25:27,254 --> 00:25:29,640
by being true to yourself,

463
00:25:29,640 --> 00:25:33,958
honoring who you are
and where you are today.

464
00:25:35,760 --> 00:25:40,904
No matter what is coming through
the window or showing up.

465
00:25:42,520 --> 00:25:44,440
Thank you for being here.

466
00:25:44,440 --> 00:25:48,480
I look forward to the next
week of practices with you.

467
00:25:48,480 --> 00:25:52,169
'Til then, inhale in deeply.

468
00:25:53,560 --> 00:25:57,320
And exhale to close.

469
00:25:57,320 --> 00:25:58,842
Namaste.

470
00:26:00,700 --> 00:26:04,896
(upbeat rhythmic music)