1
00:00:00,127 --> 00:00:02,150
- Hello everyone.
Welcome back to Flow,

2
00:00:02,150 --> 00:00:04,040
your 30 Day Yoga Journey.

3
00:00:04,040 --> 00:00:05,680
It's Day 5.

4
00:00:05,680 --> 00:00:08,040
High five.
You're amazing.

5
00:00:08,040 --> 00:00:09,440
Represent.

6
00:00:09,440 --> 00:00:10,709
Let's get started.

7
00:00:11,452 --> 00:00:16,354
(light rhythmic music)

8
00:00:32,120 --> 00:00:34,800
Okie doke, 
let's begin on the ground.

9
00:00:34,800 --> 00:00:37,160
Come on down to a
comfortable seat.

10
00:00:37,160 --> 00:00:38,880
When you get there,
bring your left hand to

11
00:00:38,880 --> 00:00:42,840
your heart center and
your right hand to your belly.

12
00:00:42,840 --> 00:00:43,640
As you're ready,

13
00:00:43,640 --> 00:00:46,200
start to lengthen
up through the spine,

14
00:00:46,200 --> 00:00:50,140
just bringing more awareness

15
00:00:50,140 --> 00:00:54,520
to this center 
channel of the body.

16
00:00:54,520 --> 00:00:55,760
And if you feel comfortable,

17
00:00:55,760 --> 00:01:00,360
close your eyes or soften your
gaze down gently past your nose.

18
00:01:00,360 --> 00:01:03,640
Maybe find a slight
tucking of the chin here,

19
00:01:03,640 --> 00:01:05,923
just a little reverent bow.

20
00:01:07,480 --> 00:01:10,800
Shoulders down and back.

21
00:01:10,800 --> 00:01:14,160
Feel the warmth of
your hands on your body.

22
00:01:14,160 --> 00:01:17,862
We'll start to
breathe in deeply. Inhale.

23
00:01:19,880 --> 00:01:22,187
And long exhale.

24
00:01:23,960 --> 00:01:26,470
Two more like that.

25
00:01:38,080 --> 00:01:39,640
Now on your next inhale,

26
00:01:39,640 --> 00:01:41,880
we're gonna
inhale for a four count.

27
00:01:41,880 --> 00:01:45,140
So inhale for four,

28
00:01:45,140 --> 00:01:46,720
three,

29
00:01:46,720 --> 00:01:48,180
two,

30
00:01:48,180 --> 00:01:48,920
one.

31
00:01:48,920 --> 00:01:51,680
After you've inhaled,
pause, hold.

32
00:01:51,680 --> 00:01:55,280
Retain the breath
for a moment here.

33
00:01:55,280 --> 00:01:58,200
Then we're gonna exhale for six,

34
00:01:58,200 --> 00:01:59,400
five,

35
00:01:59,400 --> 00:02:00,917
four,

36
00:02:00,917 --> 00:02:02,404
three,

37
00:02:02,404 --> 00:02:03,636
two,

38
00:02:03,636 --> 00:02:04,520
one.

39
00:02:04,520 --> 00:02:06,736
Hold the breath out here.

40
00:02:08,470 --> 00:02:11,600
Good, and inhale for four,

41
00:02:11,600 --> 00:02:12,960
three,

42
00:02:12,960 --> 00:02:14,280
two,

43
00:02:14,280 --> 00:02:16,400
one.
Relax the shoulders,

44
00:02:16,400 --> 00:02:20,520
relax the skin of the
face as you hold the breath.

45
00:02:20,520 --> 00:02:23,120
And exhale for six,

46
00:02:23,120 --> 00:02:24,280
five,

47
00:02:24,280 --> 00:02:25,600
four,

48
00:02:25,600 --> 00:02:26,800
three,

49
00:02:26,800 --> 00:02:27,640
two,

50
00:02:27,640 --> 00:02:30,294
empty it out, pause.

51
00:02:33,560 --> 00:02:35,840
Inhale for four,

52
00:02:35,840 --> 00:02:37,960
big breath, three,

53
00:02:37,960 --> 00:02:39,400
two,

54
00:02:39,400 --> 00:02:42,827
one, pause,
shoulders down.

55
00:02:45,360 --> 00:02:47,920
And exhale for six,

56
00:02:47,920 --> 00:02:49,160
five,

57
00:02:49,160 --> 00:02:50,560
four,

58
00:02:50,560 --> 00:02:51,880
three,

59
00:02:51,880 --> 00:02:53,360
two,

60
00:02:53,360 --> 00:02:55,120
one. Hold.

61
00:02:55,120 --> 00:02:57,400
One more round.

62
00:02:57,400 --> 00:02:59,790
Inhale for four,

63
00:02:59,790 --> 00:03:01,210
three,

64
00:03:01,210 --> 00:03:02,640
two,

65
00:03:02,640 --> 00:03:04,776
one. Pause.

66
00:03:08,430 --> 00:03:10,840
Exhale, six,

67
00:03:10,840 --> 00:03:11,960
five,

68
00:03:11,960 --> 00:03:13,320
four,

69
00:03:13,320 --> 00:03:14,560
three,

70
00:03:14,560 --> 00:03:17,080
two, and one.
Let it go.

71
00:03:17,080 --> 00:03:19,760
Release the hands to
the knees or the thighs.

72
00:03:19,760 --> 00:03:21,160
You can keep the eyes closed

73
00:03:21,160 --> 00:03:25,504
or the gaze soft here
and just breathe easy.

74
00:03:27,640 --> 00:03:30,388
Letting your
natural breath flow.

75
00:03:32,640 --> 00:03:36,733
Taking stock here,
noticing how you feel.

76
00:03:38,240 --> 00:03:42,560
And as we start to
layer in some movement here,

77
00:03:42,560 --> 00:03:46,320
there's opportunity to
think about how this practice,

78
00:03:46,320 --> 00:03:50,430
the physical practice
and the breath practice,

79
00:03:50,430 --> 00:03:55,300
offer us this opportunity
to allow the breath

80
00:03:55,300 --> 00:03:58,760
and the movement to
represent our innermost self.

81
00:03:58,760 --> 00:04:02,640
So I'm here
guiding and suggesting,

82
00:04:02,640 --> 00:04:04,760
but you really are
making it your own.

83
00:04:04,760 --> 00:04:09,440
It's more than just modifying
up or down because you have to.

84
00:04:09,440 --> 00:04:11,000
It really is intentional.

85
00:04:11,000 --> 00:04:13,100
Letting the movement

86
00:04:13,100 --> 00:04:15,920
represent your innermost self.

87
00:04:15,920 --> 00:04:18,032
This is how the 
physical practice helps us

88
00:04:18,032 --> 00:04:20,380
get to know ourselves better,

89
00:04:20,380 --> 00:04:24,000
understand ourselves better.

90
00:04:24,000 --> 00:04:24,760
And if you're like,

91
00:04:24,760 --> 00:04:26,480
"What is this lady
talking about?" Don't worry.

92
00:04:26,480 --> 00:04:30,600
We're gonna keep threading
this in throughout our practice.

93
00:04:30,600 --> 00:04:32,880
Just some food for thought.

94
00:04:32,880 --> 00:04:36,986
Let's slowly come
forward onto all fours.

95
00:04:39,160 --> 00:04:41,120
We're gonna start
with some hip circles.

96
00:04:41,120 --> 00:04:43,800
So spread the
fingertips really wide.

97
00:04:43,800 --> 00:04:45,960
Walk the knees
underneath the hips

98
00:04:45,960 --> 00:04:50,720
and then shift your
weight to your left side.

99
00:04:50,720 --> 00:04:53,400
Full left side to
lift your right knee up.

100
00:04:53,400 --> 00:04:56,000
Pause here, flex your foot.

101
00:04:56,000 --> 00:04:58,400
Now we've shifted
the weight to the left.

102
00:04:58,400 --> 00:05:01,080
We're gonna bring
it back now to center.

103
00:05:01,080 --> 00:05:03,000
So press into your right palm

104
00:05:03,000 --> 00:05:06,210
as much as you're
pressing into your left palm.

105
00:05:06,210 --> 00:05:08,060
Yes, and then 
once you have that,

106
00:05:08,060 --> 00:05:10,829
we'll take this
right knee for a little ride.

107
00:05:10,829 --> 00:05:13,040
(laughs)

108
00:05:13,040 --> 00:05:15,280
The things we say in practice,

109
00:05:15,280 --> 00:05:18,399
and we're gonna draw
some circles with the knees.

110
00:05:19,400 --> 00:05:22,880
So you might be tempted to
kind of hold the breath here.

111
00:05:22,880 --> 00:05:27,040
Come back to that long,
smooth breathing,

112
00:05:27,040 --> 00:05:29,480
the elongated inhale.

113
00:05:30,840 --> 00:05:33,437
The elongated exhale.

114
00:05:34,480 --> 00:05:37,502
We're working some low abs here.

115
00:05:39,160 --> 00:05:42,360
Nice and slow, and then 
take it the other direction,

116
00:05:42,360 --> 00:05:44,360
if you haven't already.

117
00:05:44,360 --> 00:05:47,480
Stirring with that right knee.

118
00:05:47,480 --> 00:05:50,475
Waking up that right glute.

119
00:05:53,720 --> 00:05:57,120
Lovely, then release, and
we'll switch to the other side.

120
00:05:57,120 --> 00:05:59,600
We're gonna take our
time here to start though.

121
00:05:59,600 --> 00:06:02,360
So this is gonna help
us later on in the journey.

122
00:06:02,360 --> 00:06:04,440
We're gonna lift the left knee

123
00:06:04,440 --> 00:06:08,040
and shift all the
way to the right side.

124
00:06:08,040 --> 00:06:10,840
Flex your left foot, now 
bring it back to the midline.

125
00:06:10,840 --> 00:06:13,920
And that's when your low abs
are gonna need to turn on here.

126
00:06:13,920 --> 00:06:17,800
So we're pressing
into both palms evenly.

127
00:06:17,800 --> 00:06:20,400
And then once you feel
like you have a sense of that,

128
00:06:20,400 --> 00:06:25,600
hug the low ribs up to your
back and then start to stir,

129
00:06:25,600 --> 00:06:27,633
breathe.

130
00:06:40,080 --> 00:06:43,760
Try to soften through 
the skin of the face.

131
00:06:45,698 --> 00:06:48,203
And reverse your circle.

132
00:06:51,360 --> 00:06:55,160
Bring the abs into the mix.

133
00:06:55,160 --> 00:06:57,573
Left hamstring,

134
00:06:58,654 --> 00:07:02,029
the obliques, glute.

135
00:07:05,470 --> 00:07:08,920
And then release,
bring it on down.

136
00:07:08,920 --> 00:07:10,760
Walk the hands forward,

137
00:07:10,760 --> 00:07:13,800
then you're gonna
slowly come onto your belly.

138
00:07:13,800 --> 00:07:16,360
Drag the hands in
line with your waist.

139
00:07:16,360 --> 00:07:18,640
Squeeze the
elbows to the side body.

140
00:07:18,640 --> 00:07:20,000
Press into the tops of the feet.

141
00:07:20,000 --> 00:07:21,440
Press into the pubic bone,

142
00:07:21,440 --> 00:07:24,280
and inhale,
rise up, Cobra.

143
00:07:24,280 --> 00:07:26,080
Exhale, soften and release.

144
00:07:26,080 --> 00:07:28,920
Stay here though,
forehead kisses the mat.

145
00:07:28,920 --> 00:07:33,040
And on an inhale,
we rise up again.

146
00:07:33,040 --> 00:07:34,800
Nice, exhale, release.

147
00:07:34,800 --> 00:07:36,720
Now walk the hands forward,

148
00:07:36,720 --> 00:07:38,480
more in line
with the shoulders.

149
00:07:38,480 --> 00:07:40,381
Inhale, rise up.

150
00:07:41,390 --> 00:07:43,040
Exhale, release.

151
00:07:43,040 --> 00:07:45,360
Again,
press into your foundation,

152
00:07:45,360 --> 00:07:47,243
protect that low back.

153
00:07:48,400 --> 00:07:52,000
Nice, now we're gonna
take the hands off the mat.

154
00:07:52,000 --> 00:07:55,800
Give it a try.
Inhale, we rise up.

155
00:07:55,800 --> 00:07:58,760
Find the wave of the
spine with the breath.

156
00:07:58,760 --> 00:08:00,440
Exhale to release one more time.

157
00:08:00,440 --> 00:08:02,356
Inhale, rise up.

158
00:08:03,880 --> 00:08:07,520
And exhale, soften and bow.

159
00:08:07,520 --> 00:08:11,240
Beautiful. Press slowly
back up to all fours.

160
00:08:11,240 --> 00:08:12,160
Widen the knees,

161
00:08:12,160 --> 00:08:15,000
bring your left hand to
the middle of your mat.

162
00:08:15,000 --> 00:08:16,440
Inhale, bring your right hand

163
00:08:16,440 --> 00:08:20,120
to the low back as you
spiral your gaze,

164
00:08:20,120 --> 00:08:25,240
your heart center towards
the right side of the room.

165
00:08:25,240 --> 00:08:29,020
Pull the right shoulder back,
inhale, look up.

166
00:08:29,020 --> 00:08:32,160
Exhale, slide your
right arm through

167
00:08:32,160 --> 00:08:34,480
underneath the
bridge of your left arm.

168
00:08:34,480 --> 00:08:36,600
Come to a little
thread the needle posture.

169
00:08:36,600 --> 00:08:40,200
Maybe left arm reaches forward.

170
00:08:40,200 --> 00:08:41,883
Breathe.

171
00:08:52,051 --> 00:08:54,040
And then slowly come out.

172
00:08:54,040 --> 00:08:55,840
Right hand comes to center.

173
00:08:55,840 --> 00:08:59,560
Left arm comes to the lower
back and we're gonna spiral

174
00:08:59,560 --> 00:09:02,400
the chest open
up towards the sky.

175
00:09:02,400 --> 00:09:05,240
Pull the left shoulder back,
breathe.

176
00:09:05,240 --> 00:09:08,040
Lengthen through
the crown of the head.

177
00:09:08,040 --> 00:09:09,600
And then on an exhale,

178
00:09:09,600 --> 00:09:13,050
left arm comes underneath
the bridge of the right arm.

179
00:09:13,050 --> 00:09:16,480
And we find this
twist on the other side,

180
00:09:16,480 --> 00:09:19,039
breathing into the belly.

181
00:09:29,560 --> 00:09:32,520
And then slowly rise back up,

182
00:09:32,520 --> 00:09:35,200
come back to Tabletop Position.

183
00:09:35,200 --> 00:09:38,680
So walk the knees back
underneath the hip points.

184
00:09:38,680 --> 00:09:40,440
We're gonna lift the
right knee up this time.

185
00:09:40,440 --> 00:09:44,360
We're gonna find that centering
of our weight distribution.

186
00:09:44,360 --> 00:09:45,570
And we're gonna 
take the right knee

187
00:09:45,570 --> 00:09:47,560
all the way out to a hydrant,

188
00:09:47,560 --> 00:09:49,120
breathe deep here.

189
00:09:49,120 --> 00:09:51,840
And then bring it back in.

190
00:09:51,840 --> 00:09:53,800
Good, inhale in.

191
00:09:53,800 --> 00:09:57,480
Exhale, lift, hydrant.

192
00:09:57,480 --> 00:09:59,560
Inhale, bring it back in.

193
00:09:59,560 --> 00:10:02,720
Exhale, lift, hydrant.

194
00:10:02,720 --> 00:10:04,800
And then slowly,
bring it back in,

195
00:10:04,800 --> 00:10:06,000
and we're gonna slowly,

196
00:10:06,000 --> 00:10:07,960
you can use your
hands to help you too,

197
00:10:07,960 --> 00:10:11,480
walk that right foot
all the way into our lunge.

198
00:10:11,480 --> 00:10:13,680
So now our back knee's lowered,

199
00:10:13,680 --> 00:10:15,520
front knee's bent
over front ankle,

200
00:10:15,520 --> 00:10:17,480
and we're in
this nice low lunge.

201
00:10:17,480 --> 00:10:19,400
If you're craving a little more,

202
00:10:19,400 --> 00:10:24,280
maybe, walk that left
knee back just a bit.

203
00:10:24,280 --> 00:10:25,520
Excellent, here we go.

204
00:10:25,520 --> 00:10:27,280
Sweeping the arms 
forward, up and back.

205
00:10:27,280 --> 00:10:30,200
Press into all four corners 
of that front foot firmly.

206
00:10:30,200 --> 00:10:33,330
Inhale,
lift the heart, reach up.

207
00:10:33,330 --> 00:10:36,560
Exhale, slow and steady,
bring it back down,

208
00:10:36,560 --> 00:10:37,720
fingertips kiss the mat.

209
00:10:37,720 --> 00:10:39,120
We're gonna do two more.

210
00:10:39,120 --> 00:10:41,480
Inhale, reach it all the way up.

211
00:10:41,480 --> 00:10:44,160
Squeeze the inner thighs,
lift from the pelvic floor.

212
00:10:44,160 --> 00:10:47,920
And exhale, come back down,
fingertips kiss the mat.

213
00:10:47,920 --> 00:10:51,081
Do the last one with
the sound of your breath.

214
00:10:55,240 --> 00:10:56,200
Beautiful.

215
00:10:56,200 --> 00:10:57,560
Pull the right hip crease back,

216
00:10:57,560 --> 00:11:00,720
flex your right toes 
towards your face.

217
00:11:00,720 --> 00:11:03,200
And then slowly roll through.

218
00:11:03,200 --> 00:11:06,636
We're gonna come back
to all fours nice and easy.

219
00:11:08,760 --> 00:11:10,880
Find your alignment.

220
00:11:10,880 --> 00:11:12,120
Wrists underneath the shoulders,

221
00:11:12,120 --> 00:11:14,640
knees directly
underneath the hips.

222
00:11:14,640 --> 00:11:16,680
And then we'll
lift the left knee,

223
00:11:16,680 --> 00:11:19,760
again, pressing into
both palms evenly.

224
00:11:19,760 --> 00:11:22,120
When you're already
opening up to that hydrant,

225
00:11:22,120 --> 00:11:24,160
squeeze and lift.

226
00:11:24,160 --> 00:11:25,775
And then lower.

227
00:11:27,440 --> 00:11:30,680
Open, squeeze and lift.

228
00:11:30,680 --> 00:11:33,040
And then lower.

229
00:11:33,040 --> 00:11:34,640
One more time.

230
00:11:34,640 --> 00:11:37,280
Squeeze and lift.

231
00:11:37,280 --> 00:11:41,520
And then draw it in and
all the way up to your lunge.

232
00:11:41,520 --> 00:11:42,960
Take a second to
get settled here.

233
00:11:42,960 --> 00:11:45,806
Maybe walk the right
knee back just a bit.

234
00:11:47,840 --> 00:11:49,640
Press into all four
corners of the left foot.

235
00:11:49,640 --> 00:11:51,080
Squeeze the inner
thighs to the midline.

236
00:11:51,080 --> 00:11:52,400
Lift up from the pelvic floor

237
00:11:52,400 --> 00:11:55,480
and we'll reach the
fingertips forward, up and back.

238
00:11:55,480 --> 00:11:57,520
Extending through
the crown of the head.

239
00:11:57,520 --> 00:12:01,600
Inhale in, exhale,
take it around and down,

240
00:12:01,600 --> 00:12:03,560
fingertips kiss the mat.

241
00:12:03,560 --> 00:12:06,586
Twice more with the
sound of your breath.

242
00:12:17,600 --> 00:12:20,960
And then slow and steady peeling
that left hip crease back,

243
00:12:20,960 --> 00:12:23,538
flexing the left
toes towards the face.

244
00:12:24,800 --> 00:12:26,400
Rolling through that left foot,

245
00:12:26,400 --> 00:12:28,640
bring it back to your lunge,

246
00:12:28,640 --> 00:12:30,160
back to all fours.

247
00:12:30,160 --> 00:12:32,040
Nice.

248
00:12:32,040 --> 00:12:34,360
Reset Tabletop Position.

249
00:12:34,360 --> 00:12:38,240
Now we're gonna drop the
ribcage down towards the mat,

250
00:12:38,240 --> 00:12:42,960
then take it to the left and
then bring it up through center.

251
00:12:42,960 --> 00:12:46,506
To the right, down,

252
00:12:46,506 --> 00:12:48,720
and in a circular motion you go

253
00:12:48,720 --> 00:12:52,080
now really
exaggerating with the ribs,

254
00:12:52,080 --> 00:12:55,074
noticing what 
happens in the tailbone

255
00:12:55,074 --> 00:12:59,945
as you move through this flow.

256
00:13:01,000 --> 00:13:03,143
And then reverse.

257
00:13:05,120 --> 00:13:08,440
Can start to really
find what feels good here.

258
00:13:08,440 --> 00:13:11,560
Think of the body
as one moving part.

259
00:13:11,560 --> 00:13:14,000
So we're initiating
with the rib cage,

260
00:13:14,000 --> 00:13:16,120
but really it's
one moving part.

261
00:13:16,120 --> 00:13:18,080
Everything's connected.

262
00:13:18,080 --> 00:13:21,800
If you find a little, you know,
sticky spot or sore spot,

263
00:13:21,800 --> 00:13:23,480
you might stay
there for a moment.

264
00:13:23,480 --> 00:13:25,980
Breathe.

265
00:13:28,353 --> 00:13:30,480
And then bring it back to
center when you're ready.

266
00:13:30,480 --> 00:13:34,640
Curl the toes under and we're
gonna walk it back to our squat.

267
00:13:34,640 --> 00:13:37,800
Now this time the heels may

268
00:13:37,800 --> 00:13:40,960
stay lifted or maybe we walk

269
00:13:40,960 --> 00:13:45,680
our stance out a little more
and come into a more

270
00:13:45,680 --> 00:13:49,600
traditional version
of Malasana, yogic squat.

271
00:13:49,600 --> 00:13:52,200
Palms come together,
elbows wide.

272
00:13:52,200 --> 00:13:53,800
We do not have
to hit this today.

273
00:13:53,800 --> 00:13:55,200
We don't have to hit this ever.

274
00:13:55,200 --> 00:13:57,054
Just checking in.

275
00:13:58,840 --> 00:14:00,738
And noticing

276
00:14:03,442 --> 00:14:06,763
our relationship
to all of these things.

277
00:14:08,240 --> 00:14:09,240
Cool, that's it.

278
00:14:09,240 --> 00:14:12,240
And then slowly
lift the heels first,

279
00:14:12,240 --> 00:14:16,000
then press down into the toes,
come back to all fours.

280
00:14:16,000 --> 00:14:17,400
Walk yourself to center,

281
00:14:17,400 --> 00:14:20,800
and then swing the
legs to one side, any side,

282
00:14:20,800 --> 00:14:23,812
and come to lie
down on your back.

283
00:14:25,600 --> 00:14:28,680
When you get there,
hug the knees into the chest.

284
00:14:29,920 --> 00:14:33,555
Maybe rock a
little side to side.

285
00:14:36,760 --> 00:14:39,520
Then from here,
open the knees wide.

286
00:14:39,520 --> 00:14:41,080
Reach your hands through to

287
00:14:41,080 --> 00:14:45,320
grab either the inner arches
or the outer edges of your feet.

288
00:14:45,320 --> 00:14:47,080
If you're like,
"Yeah, right, lady,"

289
00:14:47,080 --> 00:14:50,160
then come maybe to the tops 
of the kneecaps, excuse me,

290
00:14:50,160 --> 00:14:54,483
the front of the kneecaps
or the front of the shins.

291
00:14:56,120 --> 00:14:58,250
And then see what happens 
if you kick one leg up

292
00:14:58,250 --> 00:15:00,746
and then the other, Happy Baby.

293
00:15:02,080 --> 00:15:04,080
Lengthen your tailbone forward.

294
00:15:04,080 --> 00:15:06,800
So there's an active
lengthening of the tailbone

295
00:15:06,800 --> 00:15:09,480
and this
posture that is really,

296
00:15:09,480 --> 00:15:13,429
really therapeutic and lovely,

297
00:15:13,429 --> 00:15:16,040
in my opinion.

298
00:15:16,040 --> 00:15:18,680
Take a deep breath in.

299
00:15:18,680 --> 00:15:21,520
Long breath out.

300
00:15:21,520 --> 00:15:23,400
Then slowly release that,

301
00:15:23,400 --> 00:15:25,240
bring the soles of
the feet to the ground,

302
00:15:25,240 --> 00:15:28,200
palms come to the earth,
arms gently at your sides.

303
00:15:28,200 --> 00:15:30,200
Walk the shoulder blades 
in towards each other.

304
00:15:30,200 --> 00:15:32,440
Make sure your toes
are pointing forward.

305
00:15:32,440 --> 00:15:34,760
Inhale in,
slow and steady,

306
00:15:34,760 --> 00:15:37,880
as slow as you can go
with the tailbone initiating,

307
00:15:37,880 --> 00:15:39,760
we'll start to roll
up through the spine,

308
00:15:39,760 --> 00:15:41,440
coming into a Bridge.

309
00:15:41,440 --> 00:15:42,880
Doesn't have to be the
highest Bridge (chuckles)

310
00:15:42,880 --> 00:15:45,360
you've ever
embodied your whole life.

311
00:15:45,360 --> 00:15:47,720
Make it nice and slow
and more about the process,

312
00:15:47,720 --> 00:15:51,640
the journey of
massaging up the spine.

313
00:15:51,640 --> 00:15:54,931
And then slowly down the spine.

314
00:15:57,600 --> 00:16:00,520
And for these next two rounds,
maybe close your eyes so you

315
00:16:00,520 --> 00:16:04,330
can really feel that

316
00:16:04,330 --> 00:16:08,663
slow lift one 
vertebra at a time.

317
00:16:11,440 --> 00:16:15,265
Whole body moving together.

318
00:16:17,000 --> 00:16:19,446
One moving part.

319
00:16:25,760 --> 00:16:30,382
After your third Bridge,

320
00:16:30,382 --> 00:16:33,240
slowly release the spine,

321
00:16:33,240 --> 00:16:35,320
soften through 
the collarbone, the chest.

322
00:16:35,320 --> 00:16:37,948
We'll open the knees wide.

323
00:16:39,000 --> 00:16:41,430
Slowly bring the 
left hand to the heart

324
00:16:41,430 --> 00:16:43,658
and the
right hand to the belly.

325
00:16:45,360 --> 00:16:47,720
Inhale in deeply.

326
00:16:47,720 --> 00:16:51,682
As you exhale,
relax the weight of your body.

327
00:16:53,240 --> 00:16:55,584
Find stillness.

328
00:16:58,720 --> 00:17:01,490
The wisdom of the body is

329
00:17:01,490 --> 00:17:06,240
just impeccable.

330
00:17:06,240 --> 00:17:10,160
So what this time
does for us is it allows,

331
00:17:10,160 --> 00:17:12,981
it simply allows us

332
00:17:12,981 --> 00:17:17,279
to connect to that wisdom.

333
00:17:18,960 --> 00:17:23,440
Again, this idea that
the movement is really an

334
00:17:23,440 --> 00:17:25,520
expression of
your innermost self.

335
00:17:25,520 --> 00:17:28,400
So that's why we
focus on the how.

336
00:17:30,120 --> 00:17:35,428
That's why we train to reside
in the role of the observer.

337
00:17:38,440 --> 00:17:42,960
And all of this takes
practice and curiosity.

338
00:17:42,960 --> 00:17:47,229
So thank you once 
again for showing up here

339
00:17:47,229 --> 00:17:49,760
to do just that.

340
00:17:49,760 --> 00:17:53,480
Extend your right leg out long,
extend your left leg out long.

341
00:17:53,480 --> 00:17:55,620
And you can bring the toes
in and out a little bit here,

342
00:17:55,620 --> 00:17:57,040
a little windshield wiper.

343
00:17:57,040 --> 00:17:59,050
Should feel good.

344
00:18:02,771 --> 00:18:05,576
And let everything go.

345
00:18:08,480 --> 00:18:12,040
Slowly bring the palms together.

346
00:18:12,040 --> 00:18:14,520
Lift the thumbs
up to the third eye.

347
00:18:14,520 --> 00:18:17,591
Inhale, lots of love in.

348
00:18:19,720 --> 00:18:20,960
Great work today.

349
00:18:20,960 --> 00:18:23,494
Exhale, lots of love out.

350
00:18:25,080 --> 00:18:26,415
Namaste.

351
00:18:27,159 --> 00:18:31,263
(upbeat rhythmic music)