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- What's up party people?

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Welcome to Day 15.

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I'm here with Benji

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and today's practice 
is all about balance.

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Let's get started.

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(light rhythmic music)

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Okie doke, let's begin seated.

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Tall in the spine.

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Maybe you sit up on a blanket
or a block if that feels good.

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And as you're ready,

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you can relax 
the shoulders down.

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Take a deep breath in.

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And use your
exhale to land here now.

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Starting to really play

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with the reality 
that this journey

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is about meeting ourselves and

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that through that
honesty and that willingness,

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we start to find our flow.

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And of course,
it's always shifting and

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changing and
throwing us off balance.

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So we use this time to really

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nurture what really is.

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That takes the kind of
doing the yoga poses out of it,

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like from the very start
which is really cool.

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And instead you get to kind
of use the poses to learn more

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about yourself and experience
your body and your breath.

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Let's begin this
lesson with some pranayama,

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one of my favorites
called Nadi Shodhana,

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alternate nostril breathing.

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Benji, feel free to participate.

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We'll take the thumb.

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And you can do
your index finger,

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or I like to do my ring finger.

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We're gonna bring the
thumb to the right nostril,

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and inhale in deeply
through your left nostril.

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Follow along best you can.

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At the top of your inhale,
you're gonna pause,

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retain the breath,

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and then seal your left nostril

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as you breathe out
through your right.

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And then we stay here,
inhale through the right.

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Pause at the top,
we switch, we alternate,

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and exhale through the left.

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Again, inhale
through the left fully.

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The top of the breath,
we seal and switch,

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and exhale fully
through the right.

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Inhale through the right.

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At the top of 
that inhale, pause,

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seal and switch and
exhale through the left.

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I'll guide one more round,
inhale through the left.

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At the top, excuse me,
you pause, seal and switch.

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(chuckles) It's already working.

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Exhale through the right.

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Inhale, smooth deep
breath through the right.

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After the inhale, we pause,

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seal and switch and
exhale through the left.

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Couple more times on your own.

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You can close the eyes here.

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Slowing down your breath.

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Relaxing the skin of the face.

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And go ahead and finish
this last round wherever you are,

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even it out.

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And after your final exhale,
just release the hand,

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keep the eyes closed, pause,

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notice how you feel as you

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breathe in
through both nostrils.

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And breathe out
through both nostrils.

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Keep the lips sealed here.

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And slowly bat
the eyelashes open.

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Mhmmm, (snaps) mhmmm.

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Let's come forward 
on the all fours. (chuckles)

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Such a powerful breath for

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balancing the left and the
right side of the body and

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for coming into the
current present moment,

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letting go of the day thus far,
calming the nervous system.

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As you're ready,
let's take some Cat-Cows

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with the sound of your breath.

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And then bringing it
back to Tabletop Position.

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And now we'll keep the length

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through the crown of the
head and extend the right foot,

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left fingertips forward.

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Inhale in here.

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Exhale, keep the length in
the neck as you bend the knee,

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bend the elbow.

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Inhale, extend.

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Exhale, contract,
round everything in.

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Inhale, extend, neck stays long

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as you bend the knee 
and the elbow.

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Waking up through the core,
center of the body.

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Inhale, extend.

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Exhale, round.

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With the breath,
one more time, inhale.

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Exhale, really
accentuate with the exhale.

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Inhale.

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Exhale to round.

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Let's switch
right to the other side.

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Inhale, extend.

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Lengthen through
the crown of the head.

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Neck is nice and long.

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Keep that length as you exhale,
bend the knee, bend the elbow.

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Inhale, extend.

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Exhale, round everything in.

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Lift up through your belly.

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Inhale, extend.

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Spread the fingertips,
spread the toes.

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Exhale, bend.

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Inhale, extend.

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Slowly exhale,
round everything in.

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Inhale, extend.
Last round.

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Exhale, bend the elbow,
bend the knee, neck stays long.

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Good, inhale, extend.

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Exhale, draw the belly up.

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Beautiful.

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Walk the palms forward,
curl the toes under,

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send the hips back so we're in

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an Extended Child's Pose

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with the toes curled under.

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Nice. Inhale, rise up to
all fours, look forward.

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Exhale, send the
hips back to the heels.

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Inhale, rise up.

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Exhale, send it back.

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Find a little flow here.

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Inhale, rise up.

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Exhale, hips back.

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Inhale, rise up.

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Exhale, hips back.

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Let's pick up the
pace a little bit.

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Always know you can pad
the knees here if you need to.

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Inhale, lift.

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Exhale, back.

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Inhale.

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Exhale.

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Inhale.

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Exhale.

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From here, walk the hands back.

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Let's come into
our little squat.

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Hi Benji.
Hey, bud.

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And then let's
slowly drop the heels.

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Come into a Forward Fold
at the back of your mat.

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Shake the head a little, yes.

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A little no.

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Walk the fingertips to
the left side of your mat.

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Dig into your right heel.

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Stay grounded through the
feet as you come through center.

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Walk the fingertips to
the right side of your mat.

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Dig into your left heel.

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Lovely, slowly draw 
it back to center.

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Walk the palms all
the way out to a Plank.

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You got this, lengthen
through the crown of the head.

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Breathe deep,
hug the low ribs in.

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Crown of the
head reaches forward.

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Inhale in.

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Exhale, lower to the knees,
lower to the belly.

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Rise up on a breath to Cobra.

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Good, exhale, soften
and release to the mat.

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Press up to all fours or Plank.

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Take a deep breath in.

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Exhale, hips high and back,
Downward Facing Dog.

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Here, inhale, lots of love in.

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Exhale, lots of love out.

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Inhale, lots of love in.

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Exhale, lots of love out.

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Nice, inhale, bend the knees.

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Carve a line with the nose,
look forward.

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Exhale, make
your way to the top.

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Feet together, really together.

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From here, interlace the

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fingertips behind your thighs

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or behind your calves.

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Inhale in again, exhale,

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draw your belly in as you
bend your elbows left to right.

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Feel free to bend your knees
as generously as you like here.

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Stay with it and try to
distribute your weight evenly

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between both feet,
all four corners of the feet.

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Inhale lots of love in.

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Exhale to release the bind.

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Bend your knees even more,

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protect your low back by
hugging the navel in and up

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and let's roll up
to Mountain together.

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Stack the spine,

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lift the chest,

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lengthen through
the crown of the head,

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allow the arms to fall with

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some energy down
gently at your side.

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Now we're gonna
come up onto the toes,

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but think about it as though,

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instead of pressing into
your toes to lift your heels up.

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Think about this, in fact,
let's bring the hands to the

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center of the body in
a double fist like this.

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Think about it as your

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center is moving up in space.

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And so your heels have to lift,

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but we're initiating 
the move from here.

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So let's just practice.

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Slow and steady,
hands are on the belly here.

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We initiate the lift from
center and the heels lift up.

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And then they lower.

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Let's try again.

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Center lifts, heels lift.

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And lower.

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And one more time,
center lifts, heels lift.

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And maybe we stay
here for a moment.

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Maybe we reach the arms
all the way up and overhead.

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And then the heels lower,
we bend the knees,

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and we dive into the fold.

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Inhale, halfway lift.

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Long, beautiful neck.

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Exhale, soften and fold.

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Plant the palms,

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step one foot back 
then the other, Plank Pose.

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Inhale to look forward here,
shift forward.

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Exhale all the way to the belly.

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Inhale, rise up, Cobra.

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Lift the chest,
relax the shoulders.

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Exhale to soften and release.

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Curl the toes under,

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straight to Down Dog,

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or you can take that
Plank Pose in between.

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Downward Facing Dog.

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From Down Dog, inhale,
lift the right leg up high.

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Exhale, squeeze the right
knee in towards the chest.

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Stay here,
pause for a moment, hover.

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Try to bring your right heel 
closer to your right glute.

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Nice, and then step it
all the way up and forward.

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Inhale, high lunge.

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Back knee stays lifted as we

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reach the fingertips all
the way up towards the sky.

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Exhale, send the
fingertips back, airplane arms.

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We look into
that imaginary pond.

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See your reflection.
Say hello.

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You're looking gorgeous today.

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High lunge again,
inhale, reach up.

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Exhale, open it up, Warrior II.

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Inhale, Peaceful Warrior.

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Keep the front knee bent.

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Exhale, Extended Side Angle,
your version.

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Breathe in here, breathe
out to come back to your lunge.

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Step the right toes back,

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belly to Cobra or
Chaturanga to Upward Facing Dog.

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Move with your breath.

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Meeting spot is
Downward Facing Dog.

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In Downward Dog, inhale,
lift the left leg up high.

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Exhale, strong core,

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shift forward, squeeze
the left knee up and in.

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Try to reach your left heel
up towards your left glute.

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Good, then step
it all the way up.

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Inhale, high lunge, sweep
the arms forward, up and back.

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Breathe.

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Inhale in again.

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Exhale, send the heart forward,

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reach the fingertips back,
airplane arms.

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Take a look into your
beautiful reflexion here.

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Neck is nice and long.

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High lunge again,
fingertips go down to come up.

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We inhale, reach for the sky.

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Exhale, open it up, Warrior II.

257
00:14:43,560 --> 00:14:46,960
Breathe in, spine nice and long.

258
00:14:46,960 --> 00:14:48,880
Breathe out.

259
00:14:48,880 --> 00:14:51,880
Inhale, 
Peaceful Warrior, lengthen.

260
00:14:51,880 --> 00:14:56,520
Reach, exhale,
Extended Side Angle.

261
00:14:56,520 --> 00:14:58,360
Breathe in.

262
00:14:58,360 --> 00:15:00,800
Exhale, bring it
back to your lunge.

263
00:15:00,800 --> 00:15:04,440
Plant the palms,
step it back, Plank Pose.

264
00:15:04,440 --> 00:15:06,650
Inhale to look forward,
shift forward.

265
00:15:06,650 --> 00:15:12,037
Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

266
00:15:13,480 --> 00:15:17,561
Meeting spot,
Downward Facing Dog.

267
00:15:19,000 --> 00:15:21,640
Breathe in.

268
00:15:21,640 --> 00:15:24,080
Breathe out.

269
00:15:24,080 --> 00:15:25,400
Bend the knees.

270
00:15:25,400 --> 00:15:27,200
Inhale to look forward.

271
00:15:27,200 --> 00:15:30,267
Exhale to make your way
to the top, feet together.

272
00:15:31,560 --> 00:15:34,360
Inhale to lift up halfway.

273
00:15:34,360 --> 00:15:36,990
Exhale to soften and fold.

274
00:15:38,360 --> 00:15:40,600
Root to rise here,
spread the fingertips.

275
00:15:40,600 --> 00:15:43,120
Inhale, reach for the sky.

276
00:15:43,120 --> 00:15:46,538
Exhale, hands come
down to your sides.

277
00:15:47,800 --> 00:15:51,080
Pause, notice how you feel.

278
00:15:51,080 --> 00:15:54,520
Inhale in, try not to look
down, just lift from center.

279
00:15:54,520 --> 00:15:59,000
Slowly begin to lift
from center, heels come up.

280
00:15:59,000 --> 00:16:00,540
Then they lower.

281
00:16:01,560 --> 00:16:04,120
Reach, lift.

282
00:16:04,120 --> 00:16:05,840
Then lower.

283
00:16:05,840 --> 00:16:08,080
Last time,
center lifts, heels lift,

284
00:16:08,080 --> 00:16:11,400
maybe arms reach up,
inhale.

285
00:16:11,400 --> 00:16:16,760
Exhale, they lower and we
dive back down into the fold.

286
00:16:16,760 --> 00:16:19,880
Inhale, halfway lift.

287
00:16:19,880 --> 00:16:23,000
Exhale to soften and bow.

288
00:16:23,000 --> 00:16:24,880
Bend the knees,
plant the palms,

289
00:16:24,880 --> 00:16:28,000
step or hop 
the feet back to Plank.

290
00:16:28,000 --> 00:16:30,240
Inhale to look forward,
shift forward.

291
00:16:30,240 --> 00:16:34,789
Exhale, lower to the belly or
Chaturanga to Upward Facing Dog.

292
00:16:36,000 --> 00:16:39,040
Inhale for Cobra or Up Dog.

293
00:16:39,040 --> 00:16:42,880
Exhale, meeting spot,
Downward Facing Dog.

294
00:16:42,880 --> 00:16:44,633
You got this.

295
00:16:46,120 --> 00:16:48,800
Inhale, lift the
right leg up high.

296
00:16:48,800 --> 00:16:49,840
It's a repetition.

297
00:16:49,840 --> 00:16:51,960
Exhale, squeeze and lift,
shift it forward,

298
00:16:51,960 --> 00:16:54,720
try to touch the
right heel to the right glute.

299
00:16:54,720 --> 00:16:56,840
Then step it all the way up.

300
00:16:56,840 --> 00:17:00,920
Squeeze the inner thighs together,
inhale, we rise up.

301
00:17:00,920 --> 00:17:02,560
High lunge.

302
00:17:02,560 --> 00:17:04,840
Exhale, shift it forward.

303
00:17:04,840 --> 00:17:06,600
Airplane arms,

304
00:17:06,600 --> 00:17:10,480
reaching the crown of
the head towards the front.

305
00:17:10,480 --> 00:17:14,160
Inhale, high lunge again, 
deep breath in.

306
00:17:14,160 --> 00:17:16,328
Exhale, Warrior II.

307
00:17:17,680 --> 00:17:20,680
Inhale, Peaceful Warrior.

308
00:17:20,680 --> 00:17:24,880
Exhale, Extended Side Angle.

309
00:17:24,880 --> 00:17:26,840
Now this time from
Extended Side Angle,

310
00:17:26,840 --> 00:17:29,720
we might use our block here.

311
00:17:29,720 --> 00:17:31,760
We might just use the
fingertips on the earth.

312
00:17:31,760 --> 00:17:35,170
We're gonna bring the 
top hand to the left waist

313
00:17:35,170 --> 00:17:38,440
and we're gonna 
step the back foot in.

314
00:17:38,440 --> 00:17:40,600
Preparing for Half Moon.

315
00:17:40,600 --> 00:17:42,640
So use that
connection to center.

316
00:17:42,640 --> 00:17:43,960
Navel draws in and up.

317
00:17:43,960 --> 00:17:46,760
We're gonna lift up
through that back leg.

318
00:17:46,760 --> 00:17:49,680
Left inner thigh is engaged.

319
00:17:49,680 --> 00:17:53,120
I'm pressing my left foot
into an imaginary wall here.

320
00:17:53,120 --> 00:17:54,400
And I could just stay here.

321
00:17:54,400 --> 00:17:57,823
I might reach the
left fingertips forward.

322
00:17:59,520 --> 00:18:02,520
All that extension,
spinal extension,

323
00:18:02,520 --> 00:18:03,680
will pay off here.

324
00:18:03,680 --> 00:18:07,840
Spiraling the heart
up towards the sky.

325
00:18:07,840 --> 00:18:08,880
Inhale in.

326
00:18:08,880 --> 00:18:11,920
Exhale, you're gonna come
right back to your low lunge,

327
00:18:11,920 --> 00:18:13,712
take your time.

328
00:18:15,200 --> 00:18:18,280
And then inhale,
heart radiates forward.

329
00:18:18,280 --> 00:18:20,400
Exhale, we plant,
you can take it straight

330
00:18:20,400 --> 00:18:24,815
to Downward Facing Dog or move
through a little vinyasa here.

331
00:18:26,040 --> 00:18:28,320
You know the meeting spot.

332
00:18:34,200 --> 00:18:35,880
Breathe.

333
00:18:35,880 --> 00:18:37,240
Reconnect with your breath.

334
00:18:37,240 --> 00:18:38,440
Second side.

335
00:18:38,440 --> 00:18:39,800
Left heel slides up that

336
00:18:39,800 --> 00:18:42,320
imaginary wall
as you breathe in.

337
00:18:42,320 --> 00:18:44,560
On the exhale,
we find those core muscles.

338
00:18:44,560 --> 00:18:47,480
Squeeze and lift,
shift it forward.

339
00:18:47,480 --> 00:18:48,880
Step it up.

340
00:18:48,880 --> 00:18:51,211
Inhale, high lunge.

341
00:18:54,760 --> 00:18:55,760
Beautiful.

342
00:18:55,760 --> 00:18:58,840
Inhale in again, exhale,
send the fingertips back,

343
00:18:58,840 --> 00:19:02,520
heart forward,
airplane arms, long neck.

344
00:19:02,520 --> 00:19:05,520
Inhale, high lunge.

345
00:19:05,520 --> 00:19:07,992
Exhale, Warrior II.

346
00:19:09,600 --> 00:19:13,000
Inhale, Peaceful Warrior.

347
00:19:13,000 --> 00:19:16,596
Exhale, Extended Side Angle,
your version.

348
00:19:20,760 --> 00:19:21,800
And then here we go,

349
00:19:21,800 --> 00:19:24,400
right hand comes
to the right waist,

350
00:19:24,400 --> 00:19:27,600
left fingertips in
front of the left toes.

351
00:19:27,600 --> 00:19:29,400
Step that back
foot up a little bit.

352
00:19:29,400 --> 00:19:31,440
We might use a block here or

353
00:19:31,440 --> 00:19:35,560
a book or some prop
that we have handy.

354
00:19:35,560 --> 00:19:37,400
And then think of this gesture,

355
00:19:37,400 --> 00:19:39,320
my friends,
as coming from center,

356
00:19:39,320 --> 00:19:40,920
not from your right heel.

357
00:19:40,920 --> 00:19:43,320
Think of it as coming 
from the center of your body

358
00:19:43,320 --> 00:19:47,440
as you slowly 
lift that right foot up.

359
00:19:47,440 --> 00:19:49,901
Navel draws in and up.

360
00:19:52,440 --> 00:19:55,710
Maybe open up through
the right fingertips.

361
00:19:59,000 --> 00:20:02,532
Finding that extension
through the crown of the head.

362
00:20:05,000 --> 00:20:10,360
And then slowly bringing
it back down to your lunge.

363
00:20:10,360 --> 00:20:15,040
Inhaling to let your
heart radiate forward.

364
00:20:15,040 --> 00:20:20,000
And exhale, bringing
that left foot back to Plank.

365
00:20:20,000 --> 00:20:22,960
Last call for vinyasa.

366
00:20:22,960 --> 00:20:24,800
Find it with your breath.

367
00:20:24,800 --> 00:20:27,158
Take it or leave it.
(chuckles)

368
00:20:28,631 --> 00:20:33,200
One last
Downward Facing Dog.

369
00:20:33,200 --> 00:20:36,073
Pressing into both palms evenly.

370
00:20:37,240 --> 00:20:40,553
Feeling connected
to your breath.

371
00:20:41,880 --> 00:20:46,010
Cultivating a balanced

372
00:20:46,010 --> 00:20:50,560
relationship, conversation

373
00:20:50,560 --> 00:20:52,400
between your mind and your body.

374
00:20:52,400 --> 00:20:54,000
Stay here for one more breath.

375
00:20:54,000 --> 00:20:57,200
Inhale, lots of love in.

376
00:20:57,200 --> 00:20:58,960
Exhale, lots of love out.

377
00:20:58,960 --> 00:21:02,360
Slow descend with
so much love and care.

378
00:21:02,360 --> 00:21:06,200
Slow descend of the
knees to the earth.

379
00:21:06,200 --> 00:21:07,840
Then we'll cross one ankle over

380
00:21:07,840 --> 00:21:11,400
the other and slide
back into Sukhasana.

381
00:21:11,400 --> 00:21:15,859
Pause here and
capture the moment.

382
00:21:17,960 --> 00:21:21,600
Capture the magic.

383
00:21:21,600 --> 00:21:25,940
Can we suspend
ourselves in ease

384
00:21:28,071 --> 00:21:29,720
and balance,

385
00:21:29,720 --> 00:21:32,498
even if it's just for a second?

386
00:21:38,960 --> 00:21:39,920
Beautiful.

387
00:21:39,920 --> 00:21:42,880
Inhale in deeply.

388
00:21:42,880 --> 00:21:45,960
Exhale to draw
the hands together.

389
00:21:45,960 --> 00:21:47,960
Rub the hands together.

390
00:21:47,960 --> 00:21:49,240
To close our practice,

391
00:21:49,240 --> 00:21:51,760
of course,
after the video ends,

392
00:21:51,760 --> 00:21:53,920
you can lie down in Shavasana

393
00:21:53,920 --> 00:21:56,745
takes some extra
time for yourself.

394
00:21:58,120 --> 00:22:00,888
Let's bring the 
thumbs up to the third eye

395
00:22:00,888 --> 00:22:04,568
and take one 
final breath in together.

396
00:22:05,760 --> 00:22:07,400
And exhaling today,

397
00:22:07,400 --> 00:22:12,589
we can bow forward all
the way to seal our practice.

398
00:22:14,080 --> 00:22:15,360
Great work.

399
00:22:15,360 --> 00:22:16,794
Namaste.

400
00:22:17,637 --> 00:22:21,640
(upbeat rhythmic music)