- What's up party people?

Welcome to Day 15.

I'm here with Benji

and today's practice 
is all about balance.

Let's get started.

(light rhythmic music)

Okie doke, let's begin seated.

Tall in the spine.

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

And as you're ready,

you can relax 
the shoulders down.

Take a deep breath in.

And use your
exhale to land here now.

Starting to really play

with the reality 
that this journey

is about meeting ourselves and

that through that
honesty and that willingness,

we start to find our flow.

And of course,
it's always shifting and

changing and
throwing us off balance.

So we use this time to really

nurture what really is.

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

like from the very start
which is really cool.

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

about yourself and experience
your body and your breath.

Let's begin this
lesson with some pranayama,

one of my favorites
called Nadi Shodhana,

alternate nostril breathing.

Benji, feel free to participate.

We'll take the thumb.

And you can do
your index finger,

or I like to do my ring finger.

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

and inhale in deeply
through your left nostril.

Follow along best you can.

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

retain the breath,

and then seal your left nostril

as you breathe out
through your right.

And then we stay here,
inhale through the right.

Pause at the top,
we switch, we alternate,

and exhale through the left.

Again, inhale
through the left fully.

The top of the breath,
we seal and switch,

and exhale fully
through the right.

Inhale through the right.

At the top of 
that inhale, pause,

seal and switch and
exhale through the left.

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

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

(chuckles) It's already working.

Exhale through the right.

Inhale, smooth deep
breath through the right.

After the inhale, we pause,

seal and switch and
exhale through the left.

Couple more times on your own.

You can close the eyes here.

Slowing down your breath.

Relaxing the skin of the face.

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

even it out.

And after your final exhale,
just release the hand,

keep the eyes closed, pause,

notice how you feel as you

breathe in
through both nostrils.

And breathe out
through both nostrils.

Keep the lips sealed here.

And slowly bat
the eyelashes open.

Mhmmm, (snaps) mhmmm.

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

Such a powerful breath for

balancing the left and the
right side of the body and

for coming into the
current present moment,

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

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

with the sound of your breath.

And then bringing it
back to Tabletop Position.

And now we'll keep the length

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

left fingertips forward.

Inhale in here.

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

bend the elbow.

Inhale, extend.

Exhale, contract,
round everything in.

Inhale, extend, neck stays long

as you bend the knee 
and the elbow.

Waking up through the core,
center of the body.

Inhale, extend.

Exhale, round.

With the breath,
one more time, inhale.

Exhale, really
accentuate with the exhale.

Inhale.

Exhale to round.

Let's switch
right to the other side.

Inhale, extend.

Lengthen through
the crown of the head.

Neck is nice and long.

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

Inhale, extend.

Exhale, round everything in.

Lift up through your belly.

Inhale, extend.

Spread the fingertips,
spread the toes.

Exhale, bend.

Inhale, extend.

Slowly exhale,
round everything in.

Inhale, extend.
Last round.

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

Good, inhale, extend.

Exhale, draw the belly up.

Beautiful.

Walk the palms forward,
curl the toes under,

send the hips back so we're in

an Extended Child's Pose

with the toes curled under.

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

Exhale, send the
hips back to the heels.

Inhale, rise up.

Exhale, send it back.

Find a little flow here.

Inhale, rise up.

Exhale, hips back.

Inhale, rise up.

Exhale, hips back.

Let's pick up the
pace a little bit.

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

Inhale, lift.

Exhale, back.

Inhale.

Exhale.

Inhale.

Exhale.

From here, walk the hands back.

Let's come into
our little squat.

Hi Benji.
Hey, bud.

And then let's
slowly drop the heels.

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

Shake the head a little, yes.

A little no.

Walk the fingertips to
the left side of your mat.

Dig into your right heel.

Stay grounded through the
feet as you come through center.

Walk the fingertips to
the right side of your mat.

Dig into your left heel.

Lovely, slowly draw 
it back to center.

Walk the palms all
the way out to a Plank.

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

Breathe deep,
hug the low ribs in.

Crown of the
head reaches forward.

Inhale in.

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

Rise up on a breath to Cobra.

Good, exhale, soften
and release to the mat.

Press up to all fours or Plank.

Take a deep breath in.

Exhale, hips high and back,
Downward Facing Dog.

Here, inhale, lots of love in.

Exhale, lots of love out.

Inhale, lots of love in.

Exhale, lots of love out.

Nice, inhale, bend the knees.

Carve a line with the nose,
look forward.

Exhale, make
your way to the top.

Feet together, really together.

From here, interlace the

fingertips behind your thighs

or behind your calves.

Inhale in again, exhale,

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

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

Stay with it and try to
distribute your weight evenly

between both feet,
all four corners of the feet.

Inhale lots of love in.

Exhale to release the bind.

Bend your knees even more,

protect your low back by
hugging the navel in and up

and let's roll up
to Mountain together.

Stack the spine,

lift the chest,

lengthen through
the crown of the head,

allow the arms to fall with

some energy down
gently at your side.

Now we're gonna
come up onto the toes,

but think about it as though,

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

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

center of the body in
a double fist like this.

Think about it as your

center is moving up in space.

And so your heels have to lift,

but we're initiating 
the move from here.

So let's just practice.

Slow and steady,
hands are on the belly here.

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

And then they lower.

Let's try again.

Center lifts, heels lift.

And lower.

And one more time,
center lifts, heels lift.

And maybe we stay
here for a moment.

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

And then the heels lower,
we bend the knees,

and we dive into the fold.

Inhale, halfway lift.

Long, beautiful neck.

Exhale, soften and fold.

Plant the palms,

step one foot back 
then the other, Plank Pose.

Inhale to look forward here,
shift forward.

Exhale all the way to the belly.

Inhale, rise up, Cobra.

Lift the chest,
relax the shoulders.

Exhale to soften and release.

Curl the toes under,

straight to Down Dog,

or you can take that
Plank Pose in between.

Downward Facing Dog.

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

Exhale, squeeze the right
knee in towards the chest.

Stay here,
pause for a moment, hover.

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

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

Inhale, high lunge.

Back knee stays lifted as we

reach the fingertips all
the way up towards the sky.

Exhale, send the
fingertips back, airplane arms.

We look into
that imaginary pond.

See your reflection.
Say hello.

You're looking gorgeous today.

High lunge again,
inhale, reach up.

Exhale, open it up, Warrior II.

Inhale, Peaceful Warrior.

Keep the front knee bent.

Exhale, Extended Side Angle,
your version.

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

Step the right toes back,

belly to Cobra or
Chaturanga to Upward Facing Dog.

Move with your breath.

Meeting spot is
Downward Facing Dog.

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

Exhale, strong core,

shift forward, squeeze
the left knee up and in.

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

Good, then step
it all the way up.

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

Breathe.

Inhale in again.

Exhale, send the heart forward,

reach the fingertips back,
airplane arms.

Take a look into your
beautiful reflexion here.

Neck is nice and long.

High lunge again,
fingertips go down to come up.

We inhale, reach for the sky.

Exhale, open it up, Warrior II.

Breathe in, spine nice and long.

Breathe out.

Inhale, 
Peaceful Warrior, lengthen.

Reach, exhale,
Extended Side Angle.

Breathe in.

Exhale, bring it
back to your lunge.

Plant the palms,
step it back, Plank Pose.

Inhale to look forward,
shift forward.

Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

Meeting spot,
Downward Facing Dog.

Breathe in.

Breathe out.

Bend the knees.

Inhale to look forward.

Exhale to make your way
to the top, feet together.

Inhale to lift up halfway.

Exhale to soften and fold.

Root to rise here,
spread the fingertips.

Inhale, reach for the sky.

Exhale, hands come
down to your sides.

Pause, notice how you feel.

Inhale in, try not to look
down, just lift from center.

Slowly begin to lift
from center, heels come up.

Then they lower.

Reach, lift.

Then lower.

Last time,
center lifts, heels lift,

maybe arms reach up,
inhale.

Exhale, they lower and we
dive back down into the fold.

Inhale, halfway lift.

Exhale to soften and bow.

Bend the knees,
plant the palms,

step or hop 
the feet back to Plank.

Inhale to look forward,
shift forward.

Exhale, lower to the belly or
Chaturanga to Upward Facing Dog.

Inhale for Cobra or Up Dog.

Exhale, meeting spot,
Downward Facing Dog.

You got this.

Inhale, lift the
right leg up high.

It's a repetition.

Exhale, squeeze and lift,
shift it forward,

try to touch the
right heel to the right glute.

Then step it all the way up.

Squeeze the inner thighs together,
inhale, we rise up.

High lunge.

Exhale, shift it forward.

Airplane arms,

reaching the crown of
the head towards the front.

Inhale, high lunge again, 
deep breath in.

Exhale, Warrior II.

Inhale, Peaceful Warrior.

Exhale, Extended Side Angle.

Now this time from
Extended Side Angle,

we might use our block here.

We might just use the
fingertips on the earth.

We're gonna bring the 
top hand to the left waist

and we're gonna 
step the back foot in.

Preparing for Half Moon.

So use that
connection to center.

Navel draws in and up.

We're gonna lift up
through that back leg.

Left inner thigh is engaged.

I'm pressing my left foot
into an imaginary wall here.

And I could just stay here.

I might reach the
left fingertips forward.

All that extension,
spinal extension,

will pay off here.

Spiraling the heart
up towards the sky.

Inhale in.

Exhale, you're gonna come
right back to your low lunge,

take your time.

And then inhale,
heart radiates forward.

Exhale, we plant,
you can take it straight

to Downward Facing Dog or move
through a little vinyasa here.

You know the meeting spot.

Breathe.

Reconnect with your breath.

Second side.

Left heel slides up that

imaginary wall
as you breathe in.

On the exhale,
we find those core muscles.

Squeeze and lift,
shift it forward.

Step it up.

Inhale, high lunge.

Beautiful.

Inhale in again, exhale,
send the fingertips back,

heart forward,
airplane arms, long neck.

Inhale, high lunge.

Exhale, Warrior II.

Inhale, Peaceful Warrior.

Exhale, Extended Side Angle,
your version.

And then here we go,

right hand comes
to the right waist,

left fingertips in
front of the left toes.

Step that back
foot up a little bit.

We might use a block here or

a book or some prop
that we have handy.

And then think of this gesture,

my friends,
as coming from center,

not from your right heel.

Think of it as coming 
from the center of your body

as you slowly 
lift that right foot up.

Navel draws in and up.

Maybe open up through
the right fingertips.

Finding that extension
through the crown of the head.

And then slowly bringing
it back down to your lunge.

Inhaling to let your
heart radiate forward.

And exhale, bringing
that left foot back to Plank.

Last call for vinyasa.

Find it with your breath.

Take it or leave it.
(chuckles)

One last
Downward Facing Dog.

Pressing into both palms evenly.

Feeling connected
to your breath.

Cultivating a balanced

relationship, conversation

between your mind and your body.

Stay here for one more breath.

Inhale, lots of love in.

Exhale, lots of love out.

Slow descend with
so much love and care.

Slow descend of the
knees to the earth.

Then we'll cross one ankle over

the other and slide
back into Sukhasana.

Pause here and
capture the moment.

Capture the magic.

Can we suspend
ourselves in ease

and balance,

even if it's just for a second?

Beautiful.

Inhale in deeply.

Exhale to draw
the hands together.

Rub the hands together.

To close our practice,

of course,
after the video ends,

you can lie down in Shavasana

takes some extra
time for yourself.

Let's bring the 
thumbs up to the third eye

and take one 
final breath in together.

And exhaling today,

we can bow forward all
the way to seal our practice.

Great work.

Namaste.

(upbeat rhythmic music)