1 00:00:00,260 --> 00:00:01,130 - What's up everyone? 2 00:00:01,130 --> 00:00:03,930 Welcome to BREATH, your 30 day yoga journey. 3 00:00:03,930 --> 00:00:06,040 It's Day 10, baby. 4 00:00:06,040 --> 00:00:09,190 And today we connect. 5 00:00:09,190 --> 00:00:11,375 Let's get started. 6 00:00:11,375 --> 00:00:15,994 (bright upbeat piano music) 7 00:00:29,060 --> 00:00:31,760 Okey doke, let's begin today's practice 8 00:00:31,760 --> 00:00:34,310 in Extended Child's Pose. 9 00:00:34,310 --> 00:00:35,340 If that's not your jam 10 00:00:35,340 --> 00:00:37,350 then you can just start today's practice 11 00:00:37,350 --> 00:00:40,223 in a nice comfortable seat of your choice. 12 00:00:45,210 --> 00:00:48,080 As you get settled in, 13 00:00:48,080 --> 00:00:51,330 we'll begin by taking opportunity 14 00:00:51,330 --> 00:00:55,100 to soften the gaze or close your eyes. 15 00:00:55,100 --> 00:00:57,850 And if you're in this Extended Child's Pose shape, 16 00:00:57,850 --> 00:01:01,750 you can really hunker down in your own 17 00:01:04,100 --> 00:01:06,205 little cave here (chuckles) 18 00:01:07,300 --> 00:01:10,660 and begin to connect to 19 00:01:10,660 --> 00:01:12,400 your breath. 20 00:01:17,870 --> 00:01:19,660 Whatever that means to you today, 21 00:01:19,660 --> 00:01:22,453 connecting to the sound of your breath, 22 00:01:23,410 --> 00:01:26,511 connecting to the quality of your breath. 23 00:01:27,430 --> 00:01:29,030 Maybe it was particularly hard for you 24 00:01:29,030 --> 00:01:31,080 to get to the practice today but phew, 25 00:01:31,080 --> 00:01:35,670 you made it, a sigh, a nice long exhale, 26 00:01:35,670 --> 00:01:37,556 if it feels good. 27 00:01:40,030 --> 00:01:44,474 Connecting to your breath could also mean connecting to 28 00:01:46,330 --> 00:01:49,510 something greater than yourself. 29 00:01:49,510 --> 00:01:52,070 Something such as a spirit, 30 00:01:52,070 --> 00:01:53,480 or the spirit within, 31 00:01:53,480 --> 00:01:56,101 which is of course a reflection of 32 00:01:56,101 --> 00:01:58,630 a greater spirit perhaps. 33 00:01:58,630 --> 00:02:03,350 Whatever it means for you today, this is how we begin. 34 00:02:03,350 --> 00:02:05,233 Connecting to the breath. 35 00:02:10,490 --> 00:02:13,020 And in a moment, we'll try to take this connection 36 00:02:13,020 --> 00:02:14,960 with us into the next moment 37 00:02:14,960 --> 00:02:17,803 and into the next moment and into the next moment. 38 00:02:19,740 --> 00:02:21,775 Connecting the dots 39 00:02:25,130 --> 00:02:29,325 with each present moment. 40 00:02:31,130 --> 00:02:32,480 Soften through the jaw. 41 00:02:32,480 --> 00:02:34,000 If you're seated, 42 00:02:34,000 --> 00:02:36,300 maybe draw small circles with the nose 43 00:02:36,300 --> 00:02:37,510 one way, and then the other. 44 00:02:37,510 --> 00:02:39,320 If you're an Extended Child's Pose, 45 00:02:39,320 --> 00:02:42,530 maybe begin to rock on the forehead, 46 00:02:42,530 --> 00:02:44,926 massaging the brow bone here. 47 00:02:46,370 --> 00:02:48,890 Maybe turning to look to the left 48 00:02:48,890 --> 00:02:50,992 and turning to look to the right. 49 00:02:53,850 --> 00:02:55,900 And then bring it back to center. 50 00:02:55,900 --> 00:02:59,610 Press firmly through the palms, press into the tops of the feet, 51 00:02:59,610 --> 00:03:01,810 lift your heart to bring it up. 52 00:03:01,810 --> 00:03:05,500 Walk the knees underneath the hips, curl the toes under, 53 00:03:05,500 --> 00:03:09,040 and slowly peel the hips up high 54 00:03:09,040 --> 00:03:12,628 and send them back for Downward Facing Dog. 55 00:03:15,040 --> 00:03:20,313 Stretch it out here, but stay connected to your breath. 56 00:03:26,500 --> 00:03:29,370 Then when you're ready, inhale to look forward. 57 00:03:29,370 --> 00:03:31,130 Exhale to make your way to the top, 58 00:03:31,130 --> 00:03:34,441 baby steps or ragdoll or maybe a hop. 59 00:03:34,441 --> 00:03:39,600 At the top of your mat find your Forward Fold, bend your knees. 60 00:03:39,600 --> 00:03:42,130 And I'm going to invite you to interlace your fingertips 61 00:03:42,130 --> 00:03:45,200 behind the calves and ankles today. 62 00:03:45,200 --> 00:03:47,802 Again, bend your knees generously. 63 00:03:49,830 --> 00:03:51,800 Letting the head hang, 64 00:03:51,800 --> 00:03:53,930 shifting your weight a little front and back 65 00:03:53,930 --> 00:03:57,132 until you can center your weight. 66 00:03:59,600 --> 00:04:03,037 Connecting to all four corners of the foot. 67 00:04:05,460 --> 00:04:08,190 Excellent, now release the fingers 68 00:04:08,190 --> 00:04:11,360 and we'll slowly begin to roll it up. 69 00:04:11,360 --> 00:04:13,460 Letting the arms hang heavy 70 00:04:13,460 --> 00:04:16,337 like a rag doll connecting to the feet. 71 00:04:21,910 --> 00:04:25,050 Inhale in here. Use your exhale 72 00:04:25,050 --> 00:04:28,850 to drop the shoulders down away from the ears. 73 00:04:28,850 --> 00:04:31,803 And inhale in again, let's send the fingertips up. 74 00:04:32,670 --> 00:04:35,350 Big stretch as you reach for the sky. 75 00:04:35,350 --> 00:04:37,560 And then exhale, bend the knees 76 00:04:37,560 --> 00:04:40,610 nice and slow, Forward Fold. 77 00:04:40,610 --> 00:04:43,130 Inhale, lifts up halfway, 78 00:04:43,130 --> 00:04:45,780 nice long, beautiful neck here. 79 00:04:45,780 --> 00:04:49,320 And exhale Forward Fold back down. 80 00:04:49,320 --> 00:04:50,270 Beautiful. 81 00:04:50,270 --> 00:04:52,900 Back up the way we came here, inhale, reach for the sky. 82 00:04:52,900 --> 00:04:55,350 Big breath in, wiggle the fingertips. 83 00:04:55,350 --> 00:04:57,870 Exhale, hands to heart center. 84 00:04:57,870 --> 00:05:00,068 Inhale in here. 85 00:05:00,068 --> 00:05:02,520 Exhale to relax the shoulders. 86 00:05:02,520 --> 00:05:06,000 Good, again, inhale, fingertips go down to come up. 87 00:05:06,000 --> 00:05:09,910 Reach for the sky, full body stretch, strong legs. 88 00:05:09,910 --> 00:05:14,260 Exhale, wiggle the fingertips, Forward Fold all the way down. 89 00:05:14,260 --> 00:05:17,210 Stay connected to the breath as you inhale. 90 00:05:17,210 --> 00:05:20,720 Nice flat back position. Long, beautiful neck here. 91 00:05:20,720 --> 00:05:23,210 Exhale, fold. 92 00:05:23,210 --> 00:05:25,830 Inhale, step just the left toes back. 93 00:05:25,830 --> 00:05:27,420 Stay up on the fingertips here. 94 00:05:27,420 --> 00:05:30,080 Careful not to crash down into the fingertips. 95 00:05:30,080 --> 00:05:32,830 Then inhale to look forward. 96 00:05:32,830 --> 00:05:36,720 Beautiful, exhale slowly, lower the left knee to the earth. 97 00:05:36,720 --> 00:05:39,060 Inhale, you're gonna take your left foot, 98 00:05:39,060 --> 00:05:42,100 swing it over to the right side of your mat 99 00:05:42,100 --> 00:05:43,520 and then use your fingertips 100 00:05:43,520 --> 00:05:46,570 to lightly crawl your way all the way to the back, 101 00:05:46,570 --> 00:05:48,010 left hand to the mat. 102 00:05:48,010 --> 00:05:51,810 We're going to turn the right toes in and then inhale, 103 00:05:51,810 --> 00:05:54,230 slide your right fingertips across the chest 104 00:05:54,230 --> 00:05:56,480 and then all the way up towards the sky. 105 00:05:56,480 --> 00:05:58,500 Little Gate Pose variation. 106 00:05:58,500 --> 00:06:01,680 Now connect to your center here by hugging the low ribs in. 107 00:06:01,680 --> 00:06:03,740 Careful not to collapse in the neck here. 108 00:06:03,740 --> 00:06:05,340 Really lengthen through the crowns. 109 00:06:05,340 --> 00:06:08,060 So remember the neck is an extension of the spine. 110 00:06:08,060 --> 00:06:10,220 Now press away from your yoga mat. 111 00:06:10,220 --> 00:06:11,860 So you grow a little bit taller here, 112 00:06:11,860 --> 00:06:14,140 reaching towards the sky, inhale. 113 00:06:14,140 --> 00:06:15,830 Exhale, back down the way you came, 114 00:06:15,830 --> 00:06:18,640 right fingertips come all the way down. 115 00:06:18,640 --> 00:06:22,890 Then we use the fingertips to slowly crawl it to the front, 116 00:06:22,890 --> 00:06:25,770 bending the front knee, bringing the left foot back. 117 00:06:25,770 --> 00:06:28,920 Curl the left toes under, left hand comes down. 118 00:06:28,920 --> 00:06:31,250 Inhale, stay connected to your breath 119 00:06:31,250 --> 00:06:33,700 as you open up into your twist, 120 00:06:33,700 --> 00:06:35,840 right fingertips up towards the sky, 121 00:06:35,840 --> 00:06:38,120 right hip crease peeling back. 122 00:06:38,120 --> 00:06:41,120 Left heel really reaching towards the back edge of your mat. 123 00:06:42,270 --> 00:06:45,510 Spiral your heart open, open up towards the sky. 124 00:06:45,510 --> 00:06:49,140 And then when you're ready, slowly follow an exhale. 125 00:06:49,140 --> 00:06:51,000 Bring it all the way back down. 126 00:06:51,000 --> 00:06:54,110 Both hands on the mat now, we'll step the right toes back. 127 00:06:54,110 --> 00:06:56,640 Inhale in. Exhale straight to Down Dog. 128 00:06:56,640 --> 00:06:58,770 Or if you want a little vinyasa here, 129 00:06:58,770 --> 00:06:59,970 go ahead and take it. 130 00:06:59,970 --> 00:07:03,963 Opening the heart in Cobra or Upward Facing Dog. 131 00:07:05,440 --> 00:07:08,283 And together we will meet in Downward Facing Dog. 132 00:07:10,260 --> 00:07:11,678 Inhale in. 133 00:07:11,678 --> 00:07:14,673 Exhale, anchor, anchor in the breath. 134 00:07:15,880 --> 00:07:18,380 Good, inhale in again to bend the knees. 135 00:07:18,380 --> 00:07:20,993 And exhale to make your way up to the top. 136 00:07:22,150 --> 00:07:25,240 Beautiful, inhale to lift halfway. 137 00:07:25,240 --> 00:07:27,329 Exhale to soften and fold. 138 00:07:28,160 --> 00:07:30,640 Root to rise here, inhale, reach for the sky. 139 00:07:30,640 --> 00:07:32,140 Big breath, big stretch. 140 00:07:32,140 --> 00:07:34,560 Listen carefully, exhale, wiggle the fingertips, 141 00:07:34,560 --> 00:07:36,399 take it all the way back down. 142 00:07:37,470 --> 00:07:39,013 Inhale halfway lift. 143 00:07:40,310 --> 00:07:42,294 Exhale, soften and fold. 144 00:07:43,410 --> 00:07:44,570 Fingertips on the mat. 145 00:07:44,570 --> 00:07:48,100 We're gonna step the right foot back now. 146 00:07:48,100 --> 00:07:50,200 Stay light on the fingertips. 147 00:07:50,200 --> 00:07:53,860 And then slowly lowering to the right knee. 148 00:07:53,860 --> 00:07:56,170 Beautiful, inhale, open the chest, look forward. 149 00:07:56,170 --> 00:07:59,850 So neck is an extension of the spine here, nice and long. 150 00:07:59,850 --> 00:08:01,660 And then exhale, we'll bring the right toes 151 00:08:01,660 --> 00:08:04,520 over towards the left side of the mat. 152 00:08:04,520 --> 00:08:06,370 Bring your left fingertips around, 153 00:08:06,370 --> 00:08:10,560 crawl on the right edge of your mat all the way back 154 00:08:10,560 --> 00:08:12,890 until the right hand comes to the earth. 155 00:08:12,890 --> 00:08:14,840 We turn the left toes in. 156 00:08:14,840 --> 00:08:18,080 We press that hand away to create space, 157 00:08:18,080 --> 00:08:19,670 stay connected to your center 158 00:08:19,670 --> 00:08:22,750 as you slowly hug the low ribs in 159 00:08:22,750 --> 00:08:25,580 and take the left fingertips across the chest 160 00:08:25,580 --> 00:08:26,710 and up towards the sky. 161 00:08:26,710 --> 00:08:29,890 I'm not collapsing in the neck here. 162 00:08:29,890 --> 00:08:33,973 Crown of the head is reaching forward. 163 00:08:35,610 --> 00:08:38,670 Good, inhale in here. 164 00:08:38,670 --> 00:08:40,460 Press away from the mat a little more. 165 00:08:40,460 --> 00:08:42,040 See if you can reach a little higher, 166 00:08:42,040 --> 00:08:44,513 press into the outer edge of your left foot. 167 00:08:45,440 --> 00:08:48,420 Good, then slowly bring it back down nice and easy. 168 00:08:48,420 --> 00:08:51,630 Back the way you came, nice and slow. 169 00:08:51,630 --> 00:08:54,920 Seeing if you can stay connected to your center, 170 00:08:54,920 --> 00:08:57,740 your core, as you transition. 171 00:08:57,740 --> 00:08:58,990 And we'll curl the toes under, 172 00:08:58,990 --> 00:09:02,270 plant the right palm, big breath here for our twist 173 00:09:02,270 --> 00:09:05,370 as we reach the left fingertips up towards the sky. 174 00:09:05,370 --> 00:09:08,060 Start to find some nuance here 175 00:09:08,060 --> 00:09:11,172 as we play with repetition. 176 00:09:11,172 --> 00:09:13,190 Reaching that right heel back, 177 00:09:13,190 --> 00:09:15,932 spiraling the heart up towards the sky. 178 00:09:17,180 --> 00:09:19,700 Beautiful, then slowly bring it back down. 179 00:09:19,700 --> 00:09:22,030 And again, you get to decide, connect to your body. 180 00:09:22,030 --> 00:09:25,080 Connect to the level of energy you have today. 181 00:09:25,080 --> 00:09:26,580 Maybe you can take it to Plank 182 00:09:26,580 --> 00:09:28,250 and then straight to Downward Dog. 183 00:09:29,133 --> 00:09:33,090 Or maybe a little vinyasa, 184 00:09:33,090 --> 00:09:35,723 Cobra, Upward Facing Dog. 185 00:09:36,670 --> 00:09:38,570 We'll meet in Downward Facing Dog. 186 00:09:38,570 --> 00:09:40,950 Reconnect with the sound of your breath here. 187 00:09:40,950 --> 00:09:42,842 Maybe close your eyes. 188 00:09:47,660 --> 00:09:50,480 Then bend the knees, inhale to look forward. 189 00:09:50,480 --> 00:09:52,486 And exhale to make your way to the top. 190 00:09:53,540 --> 00:09:57,780 Inhale, flat back position, your version, long neck. 191 00:09:57,780 --> 00:10:00,180 Exhale to soften and fold. 192 00:10:00,180 --> 00:10:03,060 Root to rise here, inhale, reach for the sky. 193 00:10:03,060 --> 00:10:04,868 Ground through your feet. 194 00:10:04,868 --> 00:10:07,790 And exhale, hands to heart. 195 00:10:07,790 --> 00:10:11,460 Pause here, maybe close your eyes again. 196 00:10:11,460 --> 00:10:13,860 Listen to the sound of your breath. 197 00:10:15,740 --> 00:10:19,260 This practice, particularly the daily practice, 198 00:10:19,260 --> 00:10:21,370 is such a beautiful opportunity, right, 199 00:10:21,370 --> 00:10:24,430 for us to connect, right? 200 00:10:24,430 --> 00:10:27,070 Just unplug all the other stuff 201 00:10:27,070 --> 00:10:31,552 and plug in inward, plug into ourselves. 202 00:10:33,260 --> 00:10:37,208 Continuing to make the effort 203 00:10:37,208 --> 00:10:40,062 to get to know ourselves and 204 00:10:42,930 --> 00:10:46,600 staying curious about that 205 00:10:48,590 --> 00:10:51,626 truth that is 206 00:10:51,626 --> 00:10:53,810 uniquely yours. 207 00:10:57,750 --> 00:11:00,520 Excellent, from here, we'll release the fingertips. 208 00:11:00,520 --> 00:11:03,200 We're gonna step the feet nice and wide. 209 00:11:03,200 --> 00:11:05,040 So you'll turn on your mat. 210 00:11:05,040 --> 00:11:07,035 Step the feet nice and wide. 211 00:11:08,680 --> 00:11:10,120 And give yourself a little space, 212 00:11:10,120 --> 00:11:11,830 so maybe back up a little bit 213 00:11:11,830 --> 00:11:15,163 so you have some room in front of you, 214 00:11:16,130 --> 00:11:18,523 then we'll turn the toes in. 215 00:11:19,430 --> 00:11:21,950 We'll press into the outer edges of the feet 216 00:11:21,950 --> 00:11:24,240 and lift up from the arches like we know. 217 00:11:24,240 --> 00:11:26,940 Drawing energy all the way up through the inseam, 218 00:11:26,940 --> 00:11:28,720 lifting up from the pelvic floor. 219 00:11:28,720 --> 00:11:31,370 And then when you're ready, send your fingertips out. 220 00:11:31,370 --> 00:11:34,070 Nice Texas T, pull. 221 00:11:34,070 --> 00:11:35,210 Well, it's not really a Texas T 222 00:11:35,210 --> 00:11:36,840 if our feet are wide, but you get it. 223 00:11:36,840 --> 00:11:38,660 Okay, pull the pinkies back. 224 00:11:38,660 --> 00:11:41,370 So we're opening up here, inhale in. 225 00:11:41,370 --> 00:11:44,330 Exhale, interlace the fingertips behind the back. 226 00:11:44,330 --> 00:11:46,075 The knuckles draw down and away. 227 00:11:46,075 --> 00:11:47,760 Keep the chest open. 228 00:11:47,760 --> 00:11:49,440 Maybe the arms are a little sore 229 00:11:49,440 --> 00:11:53,060 from previous practices, maybe not. 230 00:11:53,060 --> 00:11:54,570 And as the knuckles draw down here, 231 00:11:54,570 --> 00:11:58,197 you can just find soft, easy movement with the neck. 232 00:12:00,950 --> 00:12:04,880 Nodding yes, no, maybe small circles one way 233 00:12:04,880 --> 00:12:06,403 and then the other. 234 00:12:10,230 --> 00:12:13,640 Good, then inhale in. Exhale, feel that connection, 235 00:12:13,640 --> 00:12:15,630 almost like we felt in that breath of fire, 236 00:12:15,630 --> 00:12:20,800 that sharp connection in the core of the navel drawing in. 237 00:12:20,800 --> 00:12:22,940 So we'll try to recreate that, 238 00:12:22,940 --> 00:12:24,760 and from that place of connect 239 00:12:24,760 --> 00:12:26,770 that's what we'll try to maintain 240 00:12:26,770 --> 00:12:29,670 as we slowly send the hip points back, 241 00:12:29,670 --> 00:12:30,970 send the gaze forward. 242 00:12:30,970 --> 00:12:33,700 And you're only coming into a flat back position here, 243 00:12:33,700 --> 00:12:34,890 best you can. 244 00:12:34,890 --> 00:12:37,260 If this is too much on the arms, you can release the bind 245 00:12:37,260 --> 00:12:39,060 and bring the hands to the waistline. 246 00:12:40,060 --> 00:12:42,489 But draw your shoulder blades together. 247 00:12:44,310 --> 00:12:47,040 And we're maintaining this core connection 248 00:12:47,040 --> 00:12:50,440 as we hugged the lower ribs up and in, really hug, hug, hug. 249 00:12:50,440 --> 00:12:53,180 We're looking down into an imaginary pond. 250 00:12:53,180 --> 00:12:54,660 We're not locking out through the knees here 251 00:12:54,660 --> 00:12:56,320 so there's a micro bend there. 252 00:12:56,320 --> 00:12:58,770 We're looking at our reflection and we're looking, 253 00:12:58,770 --> 00:12:59,940 and we're like, "Who am I?" 254 00:12:59,940 --> 00:13:01,730 And then we're grounding through the feet 255 00:13:01,730 --> 00:13:03,523 to come back up, lift your heart. 256 00:13:05,360 --> 00:13:08,340 Lift your head and release the bind, beautiful. 257 00:13:08,340 --> 00:13:10,460 Walk the feet in just a little bit wider 258 00:13:10,460 --> 00:13:11,720 than hip width apart. 259 00:13:11,720 --> 00:13:13,680 And we're going to start to swing the arms 260 00:13:13,680 --> 00:13:15,250 to one side and then the other. 261 00:13:15,250 --> 00:13:18,583 Soft knees here, knocking on heaven's door. 262 00:13:19,720 --> 00:13:23,174 Connecting to the energy. 263 00:13:25,800 --> 00:13:29,240 The energetic side of our being. 264 00:13:29,240 --> 00:13:30,990 Just roll with me. 265 00:13:30,990 --> 00:13:32,226 Right? 266 00:13:34,950 --> 00:13:37,193 So a lot of times when I feel drained, 267 00:13:38,200 --> 00:13:40,660 I do need to rest, but sometimes when I feel drained, 268 00:13:40,660 --> 00:13:45,550 it's that I just have been so disconnected. 269 00:13:45,550 --> 00:13:47,810 I really just kind of need to connect to my breath, 270 00:13:47,810 --> 00:13:48,890 connect to my body. 271 00:13:48,890 --> 00:13:51,907 And then that energy just starts to come alive. 272 00:13:53,490 --> 00:13:56,650 So pick up the pace a little bit here and see what happens. 273 00:13:56,650 --> 00:14:00,780 You might start to discover there's an opportunity 274 00:14:00,780 --> 00:14:03,030 to slap your own booty here. 275 00:14:03,030 --> 00:14:06,400 If so, embrace it, I say. 276 00:14:06,400 --> 00:14:08,490 Again, soft bend in the knees. 277 00:14:08,490 --> 00:14:10,009 We're here for ten, 278 00:14:10,920 --> 00:14:13,580 nine, maybe syncing up with the breath. 279 00:14:13,580 --> 00:14:15,090 Eight, 280 00:14:15,090 --> 00:14:16,352 seven, 281 00:14:17,230 --> 00:14:18,350 six. 282 00:14:18,350 --> 00:14:20,910 It's okay if you feel goofy, five, 283 00:14:20,910 --> 00:14:22,660 four. 284 00:14:22,660 --> 00:14:25,570 Three, I'd be worried if you didn't feel goofy. (chuckles) 285 00:14:25,570 --> 00:14:26,470 Two. 286 00:14:26,470 --> 00:14:31,090 And on the one, just let it slow down and release. 287 00:14:31,090 --> 00:14:33,550 Good, let's walk the feet back out, same thing. 288 00:14:33,550 --> 00:14:37,190 Turn the toes in, press into the knife edge of the feet. 289 00:14:37,190 --> 00:14:39,960 And when I say that, I just mean that sharp outer edge, 290 00:14:39,960 --> 00:14:42,680 press it down, draw energy up. 291 00:14:42,680 --> 00:14:44,020 Interlace the fingertips. 292 00:14:44,020 --> 00:14:45,120 We'll send the fingertips out 293 00:14:45,120 --> 00:14:46,540 just so we have this space here. 294 00:14:46,540 --> 00:14:48,330 So send of the fingertips out left to right first, 295 00:14:48,330 --> 00:14:49,940 breath in. Good. 296 00:14:49,940 --> 00:14:52,940 Exhale, interlace again, this time opposites on top. 297 00:14:52,940 --> 00:14:55,590 So the one that feels a little funky, a little weird. 298 00:14:56,650 --> 00:14:58,974 Then draw the knuckles down and away. 299 00:15:00,770 --> 00:15:02,750 So go through your checklist, you have it. 300 00:15:02,750 --> 00:15:04,690 There's lots of integrity here. 301 00:15:04,690 --> 00:15:06,190 We're strong in the legs. 302 00:15:06,190 --> 00:15:08,400 We're lifting up from the pelvic floor. 303 00:15:08,400 --> 00:15:10,290 Navel draws in and up. 304 00:15:10,290 --> 00:15:13,150 And let's go for a little ride again. Inhale. 305 00:15:13,150 --> 00:15:15,470 Exhale, send the hips back. 306 00:15:15,470 --> 00:15:17,096 Strong feet. 307 00:15:19,030 --> 00:15:20,332 Hug the low ribs in. 308 00:15:20,332 --> 00:15:23,460 Keep the back nice and flat. 309 00:15:23,460 --> 00:15:24,780 Tuck the chin. 310 00:15:24,780 --> 00:15:28,252 Imagine placing a little tea cup on the back of the neck here. 311 00:15:30,470 --> 00:15:34,320 Good, staying nice and open through the chest. 312 00:15:34,320 --> 00:15:35,430 Core is engaged. 313 00:15:35,430 --> 00:15:37,260 So we're drawing the navel up and in, 314 00:15:37,260 --> 00:15:39,770 defying gravity here, building a nice strong back. 315 00:15:39,770 --> 00:15:42,220 Look into your imaginary pond. 316 00:15:42,220 --> 00:15:43,990 Look at your reflection and oh my gosh, 317 00:15:43,990 --> 00:15:45,900 notice how beautiful you are. 318 00:15:45,900 --> 00:15:47,770 Gorgeous, amazing. 319 00:15:47,770 --> 00:15:49,580 Soft bend in the knees, ground through the feet. 320 00:15:49,580 --> 00:15:51,750 Let's rise up, take a deep breath in. 321 00:15:53,060 --> 00:15:55,528 And exhale, release the bind. 322 00:15:56,710 --> 00:15:58,323 Hands come together at the heart. 323 00:15:58,323 --> 00:16:01,540 Bend the knees, option to hop the feet together 324 00:16:01,540 --> 00:16:06,500 or fancy yoga term, heel-toe, heel-toe the feet together. 325 00:16:06,500 --> 00:16:07,603 I always want to say 326 00:16:07,603 --> 00:16:09,132 Heel, toe, do-si-do 327 00:16:09,132 --> 00:16:10,795 Come on, baby, let's go 328 00:16:10,795 --> 00:16:12,810 Boot scoot 329 00:16:12,810 --> 00:16:14,775 Cadillac, blackjack 330 00:16:14,775 --> 00:16:16,495 (laughing) Just kidding. 331 00:16:17,539 --> 00:16:21,286 Baby let's go out back, I wanna boot scoot 332 00:16:23,700 --> 00:16:27,463 Well, get down, go to town, turn around 333 00:16:27,463 --> 00:16:29,140 Boot scoot boogie 334 00:16:29,140 --> 00:16:30,120 I don't even know if those are the words 335 00:16:30,120 --> 00:16:31,463 but those are my words. 336 00:16:32,840 --> 00:16:34,380 Okay. 337 00:16:34,380 --> 00:16:37,210 Take a deep breath in, close your eyes. 338 00:16:37,210 --> 00:16:38,413 And 339 00:16:39,418 --> 00:16:43,090 as I just did, (laughs) connect to your roots. 340 00:16:43,090 --> 00:16:45,210 Feel your feet on the ground. 341 00:16:45,210 --> 00:16:47,470 Zip up tight through the legs. 342 00:16:47,470 --> 00:16:51,610 And if you feel off-balance here, 343 00:16:51,610 --> 00:16:53,570 you can open your eyes and again, 344 00:16:53,570 --> 00:16:56,920 just find that soft gaze down past your nose. 345 00:16:56,920 --> 00:16:58,472 Help with the stability. 346 00:17:00,530 --> 00:17:03,550 Alright, inhale, lift your heart to your thumb, 347 00:17:03,550 --> 00:17:06,230 sternum to thumb, shift your weight to your left foot. 348 00:17:06,230 --> 00:17:07,610 We've been here before, we got this. 349 00:17:07,610 --> 00:17:08,920 Slowly lift the right knee 350 00:17:08,920 --> 00:17:12,400 as if there was a marionette string pulling it up. 351 00:17:12,400 --> 00:17:13,850 Good, take the right hand 352 00:17:13,850 --> 00:17:15,510 to the right shin or the right ankle. 353 00:17:15,510 --> 00:17:17,900 We're going to open up through that right hip 354 00:17:17,900 --> 00:17:21,560 and maybe bring the right foot either above the left knee 355 00:17:21,560 --> 00:17:24,350 or below, even with right toes on the ground. 356 00:17:24,350 --> 00:17:27,010 Super awesome Tree Pose. 357 00:17:27,010 --> 00:17:29,250 Now, in this Tree, I want to see if you can connect 358 00:17:29,250 --> 00:17:32,560 to this upward current of energy through the front body 359 00:17:32,560 --> 00:17:35,270 and then connect to this grounding current of energy 360 00:17:35,270 --> 00:17:36,350 through the back body. 361 00:17:36,350 --> 00:17:38,210 So it's through this balance 362 00:17:38,210 --> 00:17:41,830 of opposing intentional energy waves 363 00:17:41,830 --> 00:17:45,343 up and down that we can find our midline. 364 00:17:47,060 --> 00:17:49,850 In addition, right, we have the alignment 365 00:17:49,850 --> 00:17:52,790 of our body and the action of maybe pressing 366 00:17:52,790 --> 00:17:55,750 the left thigh in to meet the right, 367 00:17:55,750 --> 00:17:57,500 not collapsing into that left foot 368 00:17:57,500 --> 00:18:00,287 but really pressing up and out of the ground. 369 00:18:01,100 --> 00:18:03,690 Palms can be together here at the heart 370 00:18:03,690 --> 00:18:06,680 or maybe we send the fingertips high towards the sky 371 00:18:06,680 --> 00:18:09,320 or even use the right hand at a wall or a chair, 372 00:18:09,320 --> 00:18:13,220 a piece of furniture to work on this shape 373 00:18:13,220 --> 00:18:16,903 while breathing consciously. 374 00:18:20,360 --> 00:18:24,440 Wherever you are, inhale, spread the fingertips. 375 00:18:24,440 --> 00:18:27,423 Embody it fully, even if you've fallen down. 376 00:18:29,200 --> 00:18:31,230 And then exhale, slowly release. 377 00:18:31,230 --> 00:18:32,680 We fall, right? 378 00:18:32,680 --> 00:18:34,280 I think the practice is a great place 379 00:18:34,280 --> 00:18:38,250 to practice falling with grace, with acceptance. 380 00:18:38,250 --> 00:18:39,800 Let's shift and take it to the other side. 381 00:18:39,800 --> 00:18:41,620 Whenever you're ready, palms come together again. 382 00:18:41,620 --> 00:18:43,280 We shift to the right foot, 383 00:18:43,280 --> 00:18:46,670 and inhale, a little Vrksasana play, 384 00:18:46,670 --> 00:18:51,320 Tree Pose, we lift the left knee and we take our time here 385 00:18:51,320 --> 00:18:55,310 so that we're really connecting to the muscles 386 00:18:55,310 --> 00:18:58,030 that are going to help us maintain here, right? 387 00:18:58,030 --> 00:18:59,637 We're not just kind of on a wing and a prayer like, 388 00:18:59,637 --> 00:19:01,400 "Oh," holding ourselves. 389 00:19:01,400 --> 00:19:04,940 So feel free to take your time. 390 00:19:04,940 --> 00:19:07,370 Find your focus. 391 00:19:07,370 --> 00:19:09,191 Connect to the good stuff. 392 00:19:20,820 --> 00:19:24,280 Nice, smooth breaths in and out. 393 00:19:24,280 --> 00:19:27,920 Maybe we take the fingertips up here again. 394 00:19:27,920 --> 00:19:31,890 Thumbs back, pinkies forward, navel's drawing in and up. 395 00:19:31,890 --> 00:19:34,100 Strong connection to center. 396 00:19:34,100 --> 00:19:36,250 Strong connection to who we are. 397 00:19:36,250 --> 00:19:39,230 So some days we have perfect balance, right? 398 00:19:39,230 --> 00:19:42,069 And some days, not so much. 399 00:19:44,630 --> 00:19:48,300 We ride the wave with the breath, inhale. 400 00:19:48,300 --> 00:19:50,900 If you'd like to challenge yourself, you can look up. 401 00:19:51,940 --> 00:19:56,555 And exhale, let's bring it all back to Mountain Pose, Tadasana. 402 00:19:56,555 --> 00:19:58,813 Palms together at the heart center. 403 00:19:59,780 --> 00:20:01,363 Inhale in deeply. 404 00:20:02,440 --> 00:20:04,083 Exhale completely. 405 00:20:05,050 --> 00:20:07,163 Then walk to feet hip width apart. 406 00:20:08,040 --> 00:20:10,160 And we're going to close here today 407 00:20:10,160 --> 00:20:13,560 so you can walk up off your mat and into the rest of your day. 408 00:20:13,560 --> 00:20:16,080 Or if you're needing a little meditation, 409 00:20:16,080 --> 00:20:18,480 you can come to a seat after the video's over 410 00:20:18,480 --> 00:20:20,877 or even lie down in Shavasana. 411 00:20:22,060 --> 00:20:23,773 Inhale, take a deep breath in. 412 00:20:24,750 --> 00:20:27,010 Exhale, relax the shoulders down. 413 00:20:27,990 --> 00:20:29,916 And then inhale in again. 414 00:20:31,040 --> 00:20:34,152 And exhale to bow the head to the heart. 415 00:20:36,815 --> 00:20:41,815 And maybe you open your eyes here and see your sweet feet. 416 00:20:41,815 --> 00:20:45,559 Maybe you close your eyes and feel your sweet soul. 417 00:20:47,450 --> 00:20:50,133 Good on you for showing up here today. 418 00:20:51,370 --> 00:20:53,950 I can't wait to see you again tomorrow. 419 00:20:53,950 --> 00:20:56,197 Until then, take good care. 420 00:20:57,430 --> 00:21:00,740 Let's do one final conscious breath in together, 421 00:21:00,740 --> 00:21:01,979 breathe in. 422 00:21:03,670 --> 00:21:06,003 And exhale lots of love out. 423 00:21:07,270 --> 00:21:09,360 And we whisper 424 00:21:09,360 --> 00:21:11,177 Namaste. 425 00:21:12,911 --> 00:21:17,434 (bright upbeat piano music)