WEBVTT 00:00:00.270 --> 00:00:01.103 - Hello, everyone. 00:00:01.103 --> 00:00:03.940 Welcome to BREATH, your 30 day yoga journey. 00:00:03.940 --> 00:00:07.559 We're back with Day 17, 00:00:07.559 --> 00:00:09.156 Explore. 00:00:11.553 --> 00:00:12.989 Let's get started. 00:00:13.889 --> 00:00:17.900 (bright upbeat piano music) 00:00:31.430 --> 00:00:35.290 Alright, let's start today with a little Cat-Cow. 00:00:35.290 --> 00:00:38.870 So we're gonna jump right into some spinal flexion. 00:00:38.870 --> 00:00:41.560 As always, remember, you can use 00:00:41.560 --> 00:00:43.926 your blanket to pad the knees. 00:00:48.830 --> 00:00:52.097 Fingertips spread wide. 00:00:52.097 --> 00:00:54.590 Rooted down into the ground, let's go. 00:00:54.590 --> 00:00:56.670 When you're ready, using the inhale 00:00:56.670 --> 00:00:58.580 to drop the belly, open the chest, 00:00:58.580 --> 00:01:02.170 and really lift and lengthen from the top of the head today. 00:01:02.170 --> 00:01:04.640 So try to really exaggerate that. 00:01:04.640 --> 00:01:07.580 And then exhale, chin to chest. 00:01:07.580 --> 00:01:11.433 Navel draws up, up, up towards the spine. 00:01:12.700 --> 00:01:16.403 We hug the lower ribs in, and now keep it going. 00:01:17.580 --> 00:01:21.350 Starting to sync up with your breath. 00:01:21.350 --> 00:01:24.370 Taking a second to soften your gaze here 00:01:24.370 --> 00:01:27.250 as we start to slowly move 00:01:27.250 --> 00:01:31.273 and slowly breathe with more consciousness. 00:01:32.840 --> 00:01:36.587 Noticing how you feel. 00:01:38.610 --> 00:01:42.119 And ultimately, today, 00:01:44.388 --> 00:01:49.270 really giving yourself permission to explore. 00:01:49.270 --> 00:01:52.270 So you can start to veer off the railroad tracks 00:01:52.270 --> 00:01:54.376 here at any time. 00:01:54.376 --> 00:01:58.005 Exploring the space. 00:01:58.730 --> 00:01:59.840 Okay. 00:01:59.840 --> 00:02:03.537 Exploring the space, exploring the sensation. 00:02:08.290 --> 00:02:10.410 Exploring the body, exploring the breath. 00:02:10.410 --> 00:02:12.060 Alright, so from here, 00:02:12.060 --> 00:02:15.250 you're veering off the railroad tracks. 00:02:15.250 --> 00:02:18.530 Benji's looking out into the distance at birds 00:02:18.530 --> 00:02:22.484 and squirrels and deer. 00:02:26.230 --> 00:02:30.570 I'm hoping some magical creature also comes by 00:02:30.570 --> 00:02:32.140 and we all can witness it together. 00:02:32.140 --> 00:02:34.950 So we're veering off the railroad tracks here. 00:02:34.950 --> 00:02:36.160 Don't decide where it ends. 00:02:36.160 --> 00:02:37.010 We've said this before, 00:02:37.010 --> 00:02:38.980 so you might take it all the way back 00:02:38.980 --> 00:02:41.580 into an Extended Child's Pose. 00:02:41.580 --> 00:02:46.255 You might take it all the way forward into Cobra. 00:02:48.160 --> 00:02:52.880 You might turn the fingertips in for some wrist rotations, 00:02:52.880 --> 00:02:54.620 either one hand at a time, 00:02:54.620 --> 00:02:58.730 or maybe today we try both hands. 00:02:58.730 --> 00:03:02.032 Finding that gentle circular motion. 00:03:06.970 --> 00:03:11.530 Maybe you curl the toes under, reset the hands, 00:03:11.530 --> 00:03:14.150 and send the hips back towards the feet. 00:03:14.150 --> 00:03:18.710 So I'd like to invite you to just explore the space 00:03:18.710 --> 00:03:19.840 a little bit on your mat. 00:03:19.840 --> 00:03:22.750 And if you're feeling pretty tired and sedentary, 00:03:22.750 --> 00:03:25.940 it's totally okay to maybe take a moment here 00:03:25.940 --> 00:03:29.590 and milk this exploration warmup with a little stillness. 00:03:29.590 --> 00:03:31.490 Just kind of grounding 00:03:31.490 --> 00:03:34.280 and down with the sound of your breath. 00:03:36.210 --> 00:03:37.412 So 00:03:39.533 --> 00:03:42.988 the invitation is yours to explore. 00:03:48.520 --> 00:03:52.870 And we'll use this same exploration eventually 00:03:52.870 --> 00:03:55.600 to come all the way down to the belly. 00:03:55.600 --> 00:03:56.620 If you padded the knees, 00:03:56.620 --> 00:03:59.423 you might move your blanket to the side. 00:04:01.040 --> 00:04:03.826 And that's where we'll meet. Take your time. 00:04:07.770 --> 00:04:09.430 And press into the tops of the feet, 00:04:09.430 --> 00:04:11.380 drag the hands in line with the rib cage, 00:04:11.380 --> 00:04:13.220 tuck the chin into the chest, 00:04:13.220 --> 00:04:15.131 and inhale, rise up. 00:04:16.234 --> 00:04:19.250 Exhale to slowly release. 00:04:19.250 --> 00:04:21.454 Good, inhale to rise up. 00:04:22.765 --> 00:04:25.619 And exhale to slowly release. 00:04:26.590 --> 00:04:28.320 And inhale to rise up. 00:04:29.416 --> 00:04:30.970 And this time when you're up, 00:04:30.970 --> 00:04:33.290 press into the tops of the feet, press into the pubic bone. 00:04:33.290 --> 00:04:35.510 We're gonna flip the palms face up. 00:04:35.510 --> 00:04:37.260 We're gonna take the weight off the hands 00:04:37.260 --> 00:04:40.150 just to see how much we're muscling in the hands. 00:04:40.150 --> 00:04:44.660 And if we can slowly start to integrate things in a way 00:04:44.660 --> 00:04:46.850 so we really build strength in the low back 00:04:46.850 --> 00:04:49.040 without hurting yourselves 00:04:49.040 --> 00:04:51.960 or tugging the shoulders down away from the ears. 00:04:51.960 --> 00:04:53.913 We're using our foundation here. 00:04:54.830 --> 00:04:57.014 Exploring the sensation 00:04:58.800 --> 00:05:02.680 as we build strength with integrity and awareness. 00:05:02.680 --> 00:05:03.670 Take one more breath. 00:05:03.670 --> 00:05:05.630 Maybe you feel it lift you. 00:05:05.630 --> 00:05:08.130 Catch a little wave. 00:05:08.130 --> 00:05:10.150 And exhale, release the hands, 00:05:10.150 --> 00:05:11.970 release the forehead to the earth. 00:05:11.970 --> 00:05:14.556 And let's press back up to all fours. 00:05:16.070 --> 00:05:21.200 Great, curl the right toes under, send the right toes out. 00:05:21.200 --> 00:05:24.046 Inhale, send the left fingertips forward, 00:05:24.046 --> 00:05:26.010 left thumb up. 00:05:26.010 --> 00:05:28.770 Exhale, draw the navel up to the spine. 00:05:28.770 --> 00:05:30.940 Good, inhale. Lift the right leg up. 00:05:30.940 --> 00:05:32.940 Exhale. Bring everything in. 00:05:32.940 --> 00:05:35.000 Knee to nose. 00:05:35.000 --> 00:05:37.565 Inhale, extend. 00:05:37.565 --> 00:05:39.260 Exhale, bring it in. 00:05:39.260 --> 00:05:40.510 Listen carefully. 00:05:40.510 --> 00:05:42.384 Inhale, extend. 00:05:42.384 --> 00:05:45.460 Exhale, we're gonna explore space left to right 00:05:45.460 --> 00:05:48.410 by bending the left elbow, bringing it to the side, 00:05:48.410 --> 00:05:50.110 bending the right knee, bringing it to the side 00:05:50.110 --> 00:05:53.160 as if you were at a hydrant. 00:05:53.160 --> 00:05:54.910 That's such a dumb thing to say, I know, 00:05:54.910 --> 00:05:55.760 but it's a good image. 00:05:55.760 --> 00:05:57.850 Okay, inhale, extend. 00:05:57.850 --> 00:06:00.920 Left fingertips forward, right toes back. 00:06:00.920 --> 00:06:02.423 And then bring it back down. 00:06:03.300 --> 00:06:05.560 Hair toss and switch. Here we go. 00:06:05.560 --> 00:06:08.970 Inhale in, curl the left toes. Send that left heel back. 00:06:08.970 --> 00:06:10.183 Nice stretch there. 00:06:11.030 --> 00:06:14.150 Good, reach the right fingertips forward. 00:06:14.150 --> 00:06:18.260 Exhale, draw the right shoulder in, navel to spine. 00:06:18.260 --> 00:06:20.703 Inhale, left leg goes up. 00:06:21.750 --> 00:06:24.520 Exhale, navel to spine, hug the lower ribs in. 00:06:24.520 --> 00:06:27.540 Okay, next inhale, spread the fingers, spread the toes. 00:06:27.540 --> 00:06:29.550 Root down through your foundation. 00:06:29.550 --> 00:06:31.665 Exhale, bring it in. 00:06:32.650 --> 00:06:34.762 Inhale to extend. 00:06:35.900 --> 00:06:37.465 Exhale to bring it in. 00:06:39.650 --> 00:06:41.435 Inhale to extend. 00:06:42.290 --> 00:06:44.716 Let's do one more. Exhale, bring it in. 00:06:46.049 --> 00:06:47.380 Inhale to extend. 00:06:47.380 --> 00:06:49.730 Explore the space left to right 00:06:49.730 --> 00:06:52.120 by bending the right elbow, taking it to the right, 00:06:52.120 --> 00:06:54.720 bending the left knee, taking it to the left. 00:06:54.720 --> 00:06:56.090 Try to lift, lift, lift. 00:06:56.090 --> 00:06:58.550 You're here for one more breath, inhale. 00:06:58.550 --> 00:07:00.180 Good, and then exhale, 00:07:00.180 --> 00:07:03.193 slowly making your way all the way back. 00:07:04.180 --> 00:07:05.840 Bring the knees as wide as the mat, 00:07:05.840 --> 00:07:08.780 so widen the knees, bring the toes together, 00:07:08.780 --> 00:07:11.300 send the hips back, fingertips forward. 00:07:11.300 --> 00:07:12.880 Active, active stretch. 00:07:12.880 --> 00:07:15.750 Reach, inhale, look forward. 00:07:15.750 --> 00:07:20.110 Exhale, really pull back through your hip creases. 00:07:20.110 --> 00:07:23.780 So we want to feel the hips getting heavy here. 00:07:23.780 --> 00:07:26.800 And I realize your shape may not look like mine. 00:07:26.800 --> 00:07:28.100 So just work on the intention 00:07:28.100 --> 00:07:31.823 of pulling the hip creases back, getting heavy in the bum, 00:07:33.040 --> 00:07:37.010 and then eventually we'll relax the weight of the head down. 00:07:37.010 --> 00:07:40.200 You can use your block or your blanket or pillow 00:07:40.200 --> 00:07:41.970 to lift the earth up to your head 00:07:41.970 --> 00:07:43.500 if the head doesn't come down all the way. 00:07:43.500 --> 00:07:44.660 We won't be here too long. 00:07:44.660 --> 00:07:46.731 So breathing deep. 00:07:51.340 --> 00:07:54.640 And here in our little private love cave, 00:07:54.640 --> 00:07:56.910 we'll start to seal the lips if you haven't already, 00:07:56.910 --> 00:07:59.710 and just start to play with breathing in and out 00:07:59.710 --> 00:08:01.466 through the nose. 00:08:03.370 --> 00:08:05.410 And while we're not doing ratio today, 00:08:05.410 --> 00:08:07.545 see if you can 00:08:07.545 --> 00:08:11.210 just have this in the back of your mind, 00:08:11.210 --> 00:08:14.405 this idea of slowing down the breath. 00:08:15.950 --> 00:08:19.230 So we're actually taking less breaths 00:08:19.230 --> 00:08:21.490 throughout this practice 00:08:21.490 --> 00:08:22.970 than we maybe would have 00:08:22.970 --> 00:08:24.750 if we weren't bringing our awareness 00:08:24.750 --> 00:08:29.819 to the breath and to slowing it down. 00:08:35.460 --> 00:08:39.800 So to put it simply, can we take less breaths 00:08:39.800 --> 00:08:42.350 for the duration of this practice 00:08:42.350 --> 00:08:46.320 by bringing our awareness to 00:08:46.320 --> 00:08:48.380 breathing slowly 00:08:48.380 --> 00:08:52.282 instead of lots of quick breaths? 00:08:53.760 --> 00:08:55.713 Alright, inhale to look forward. 00:08:57.520 --> 00:09:00.393 Exhale to come all the way back up to all fours. 00:09:01.530 --> 00:09:03.020 Spread the fingertips wide, 00:09:03.020 --> 00:09:05.660 curl the toes under, inhale in again. 00:09:05.660 --> 00:09:10.900 And yes, exhale, hips up high and back, Downward Facing Dog. 00:09:10.900 --> 00:09:13.830 So keep that in mind here 00:09:13.830 --> 00:09:17.440 as we bring the head underneath the heart. 00:09:17.440 --> 00:09:21.333 Can we take slow breaths 00:09:22.643 --> 00:09:26.920 and fewer here on the mat? 00:09:26.920 --> 00:09:29.780 And the answer might be no for you today. 00:09:29.780 --> 00:09:32.633 So it's just something to explore. 00:09:32.633 --> 00:09:34.799 It's just something to chew on. 00:09:36.510 --> 00:09:38.090 After a couple of moments here, 00:09:38.090 --> 00:09:42.030 to stretch out through the feet and find your foundation 00:09:42.030 --> 00:09:45.180 and your alignment and your action, 00:09:45.180 --> 00:09:48.022 then let's come into a moment of stillness 00:09:50.520 --> 00:09:52.753 in Downward Facing Dog. 00:09:54.450 --> 00:09:55.990 Listen to the sound of your breath, 00:09:55.990 --> 00:09:58.559 in through the nose, out through the nose. 00:10:02.210 --> 00:10:06.540 Lovely, then bend your knees, inhale to look forward. 00:10:06.540 --> 00:10:10.600 And exhale, we're gonna cross the right foot over the left. 00:10:10.600 --> 00:10:12.280 Good, then left foot over the right, 00:10:12.280 --> 00:10:13.890 but try to really take up space. 00:10:13.890 --> 00:10:15.360 Explore the space on your mat. 00:10:15.360 --> 00:10:17.393 So big criss-cross steps today. 00:10:18.330 --> 00:10:21.393 Yes, one and then the other. 00:10:21.393 --> 00:10:24.175 Nice and slow all the way up 00:10:25.070 --> 00:10:28.003 to the tippy-tip-top. Feet together today. 00:10:29.340 --> 00:10:33.570 Really together, legs squeezing, bend your knees generously 00:10:33.570 --> 00:10:35.973 and allow your upper body to drape 00:10:35.973 --> 00:10:39.000 down past the legs 00:10:39.000 --> 00:10:40.880 and listen to your breath here. 00:10:40.880 --> 00:10:43.731 In through the nose, out through the nose. 00:10:49.000 --> 00:10:50.580 Check in with the head and the neck, 00:10:50.580 --> 00:10:52.120 see if you're gripping here. 00:10:52.120 --> 00:10:54.730 And then just notice if your weight is shifting 00:10:54.730 --> 00:10:57.560 more forward into the toes or back into the heels. 00:10:57.560 --> 00:11:01.400 Let's see if we can spread our awareness evenly 00:11:01.400 --> 00:11:03.871 throughout all four corners of the feet. 00:11:07.840 --> 00:11:09.370 So nice, all right. 00:11:09.370 --> 00:11:11.180 Let's roll it up nice and slow. 00:11:11.180 --> 00:11:12.640 Bend your knees generously. 00:11:12.640 --> 00:11:15.090 Send your hips back, tuck your chin, 00:11:15.090 --> 00:11:19.075 soft fingertips as you slowly roll up to Mountain Pose. 00:11:22.230 --> 00:11:24.330 Squeeze the legs together 00:11:24.330 --> 00:11:26.600 and see if you can find a little power 00:11:26.600 --> 00:11:28.730 from really squeezing the legs, 00:11:28.730 --> 00:11:30.610 lifting up from the pelvic floor 00:11:30.610 --> 00:11:32.950 as, of course, the heart lifts, 00:11:32.950 --> 00:11:35.743 the head lifts, shoulders drop. 00:11:36.710 --> 00:11:39.870 Keep soft fingertips here, nice and easy. 00:11:39.870 --> 00:11:43.220 Take a second to check in with the head to neck, 00:11:43.220 --> 00:11:47.392 exploring the sensation there. 00:11:51.490 --> 00:11:53.810 And then when you're ready, big inhale, 00:11:53.810 --> 00:11:55.600 soft fingertips are gonna take us 00:11:55.600 --> 00:11:57.530 all the way up towards the sky. 00:11:57.530 --> 00:11:58.890 Squeeze the legs together. 00:11:58.890 --> 00:12:00.020 Really squeeze, squeeze, squeeze. 00:12:00.020 --> 00:12:02.480 You should feel nice and strong in your base. 00:12:02.480 --> 00:12:03.640 Good, and then exhale, 00:12:03.640 --> 00:12:06.350 soft fingertips take us all the way down. 00:12:06.350 --> 00:12:09.730 I'll reach over and give Benji a little head scratch 00:12:09.730 --> 00:12:11.960 from all of us. 00:12:11.960 --> 00:12:13.540 What a sweet boy. 00:12:13.540 --> 00:12:16.300 Good, and then take a second to hang here. 00:12:16.300 --> 00:12:17.660 Fingertips on the earth. 00:12:17.660 --> 00:12:20.363 Shake the head, a little yes, a little no. 00:12:22.450 --> 00:12:24.030 Oh yeah, and I'm going right into it. 00:12:24.030 --> 00:12:26.460 So drop the hips. 00:12:26.460 --> 00:12:27.500 So we've been squeezing. 00:12:27.500 --> 00:12:28.800 So we have this nice space. 00:12:28.800 --> 00:12:32.080 So keep that, drop the hips back. 00:12:32.080 --> 00:12:34.640 You got this, send fingertips forward. 00:12:34.640 --> 00:12:36.900 Now opposite of soft fingertips, 00:12:36.900 --> 00:12:39.690 nice active fingertips reaching energy forward 00:12:39.690 --> 00:12:41.870 as you send the hips back in space. 00:12:41.870 --> 00:12:44.180 So now we're exploring the space behind us, 00:12:44.180 --> 00:12:46.970 pressing into both feet evenly, 00:12:46.970 --> 00:12:49.110 big beach ball in front of you. 00:12:49.110 --> 00:12:53.710 And maybe just up a little bit past your eyebrows. 00:12:53.710 --> 00:12:56.170 So we're counterbalancing the weight of the hips going back 00:12:56.170 --> 00:12:57.870 by reaching the fingertips forward. 00:12:57.870 --> 00:12:58.830 If it's in your practice 00:12:58.830 --> 00:13:01.210 to take the fingertips up to the sky, go ahead. 00:13:01.210 --> 00:13:03.010 But I'd like this variation 00:13:03.010 --> 00:13:07.380 as we begin to help us learn how to drop our center 00:13:07.380 --> 00:13:09.560 and manage the weight distribution. 00:13:09.560 --> 00:13:12.830 We're here for three, drop a little lower, two, 00:13:12.830 --> 00:13:15.390 drop a little lower, and one, great. 00:13:15.390 --> 00:13:18.600 Root to rise here, inhale, reach for the sky. 00:13:18.600 --> 00:13:20.313 And exhale, soft fingertips as you 00:13:20.313 --> 00:13:22.550 bring it all the way back down. 00:13:22.550 --> 00:13:23.670 Good. 00:13:23.670 --> 00:13:26.320 Take a second. On your next inhale, 00:13:26.320 --> 00:13:29.940 lift up halfway, find a nice flat back position. 00:13:29.940 --> 00:13:32.490 Micro-bend in the knees here, not locked. 00:13:32.490 --> 00:13:36.020 And then exhale, let it go, Forward Fold. 00:13:36.020 --> 00:13:37.430 Good, fingertips on the mat. 00:13:37.430 --> 00:13:39.750 Inhale, step the left toes back. 00:13:39.750 --> 00:13:43.042 Exhale, lower the left knee to the earth. 00:13:43.042 --> 00:13:45.860 Inhale, active fingers now as you explore 00:13:45.860 --> 00:13:48.880 the space forward, up, and back, lifting your chest. 00:13:48.880 --> 00:13:50.420 Slight back bend here maybe 00:13:50.420 --> 00:13:52.798 as you lift the chest to the sky. 00:13:54.150 --> 00:13:56.993 Good, and then slowly release it back down. 00:13:57.840 --> 00:14:00.080 Great, pull the right hip crease back. 00:14:00.080 --> 00:14:02.070 Flex your right toes towards your face. 00:14:02.070 --> 00:14:03.670 Stretch it out. 00:14:03.670 --> 00:14:05.390 Inhale, look forward. 00:14:05.390 --> 00:14:07.540 Exhale, roll it through. 00:14:07.540 --> 00:14:10.080 Lift that back knee up. Left hand to the earth. 00:14:10.080 --> 00:14:12.430 No weight in that left wrist here 00:14:12.430 --> 00:14:15.010 as we reach the right fingertips to the sky. 00:14:15.010 --> 00:14:17.530 Now today, try to really reach your left heel 00:14:17.530 --> 00:14:19.440 towards the back edge of your mat. 00:14:19.440 --> 00:14:21.790 Keep that front knee over the front ankle. 00:14:21.790 --> 00:14:25.640 And as you reach, soft or active fingertips, your choice, 00:14:25.640 --> 00:14:29.370 in the right finger, right hand, excuse me, so your choice. 00:14:29.370 --> 00:14:31.940 As you reach up, squeeze the inner thighs together, 00:14:31.940 --> 00:14:36.960 maybe lifting up in the pelvis, half an inch. 00:14:36.960 --> 00:14:39.940 Oh yeah, so we're exploring a little more in the poses now. 00:14:39.940 --> 00:14:41.310 Inhaling again. 00:14:41.310 --> 00:14:43.270 Exhale, bring it all the way back. 00:14:43.270 --> 00:14:44.370 Check it out. 00:14:44.370 --> 00:14:45.500 Step the back foot up. 00:14:45.500 --> 00:14:48.070 You can keep the back heel lifted today 00:14:48.070 --> 00:14:49.750 as you pull the right hip crease back, 00:14:49.750 --> 00:14:51.393 a little Pyramid variation. 00:14:52.680 --> 00:14:54.720 Good, inhale in. 00:14:54.720 --> 00:14:56.840 Exhale, kick the left toes back, 00:14:56.840 --> 00:15:01.100 come to your nice low lunge, back knee's lifted. 00:15:01.100 --> 00:15:03.290 And then we'll step the right toes back. 00:15:03.290 --> 00:15:06.453 Follow your breath all the way down, belly to Cobra. 00:15:07.650 --> 00:15:10.730 Using your inhale, of course, to lift the heart. 00:15:10.730 --> 00:15:14.384 And the exhale to follow it down. 00:15:14.384 --> 00:15:17.730 Then inhale to all fours or Plank. 00:15:17.730 --> 00:15:20.970 Notice how you feel today in Plank. 00:15:20.970 --> 00:15:23.930 And then exhale to your Downward Facing Dog. 00:15:23.930 --> 00:15:27.093 Take a deep breath in here, in through the nose. 00:15:28.490 --> 00:15:30.593 And exhale out through the nose. 00:15:32.049 --> 00:15:33.610 Bend the knees. 00:15:33.610 --> 00:15:34.850 Inhale, look forward. 00:15:34.850 --> 00:15:38.880 Exhale, cross your left foot over your right. 00:15:38.880 --> 00:15:40.500 Then cross your right foot over your left. 00:15:40.500 --> 00:15:43.230 Again, big criss-cross steps today. 00:15:43.230 --> 00:15:45.890 So taking up the full space of the mat, 00:15:45.890 --> 00:15:47.700 stretching through the fascia of the foot, 00:15:47.700 --> 00:15:52.450 the ankle, the calf, that IT band, 00:15:52.450 --> 00:15:56.870 on that outer hip, all the way to the top. 00:15:56.870 --> 00:15:58.904 Feet together, really together. 00:16:00.290 --> 00:16:02.131 Nice, inhale, halfway lift. 00:16:03.300 --> 00:16:05.630 Exhale to soften and bow. 00:16:05.630 --> 00:16:07.100 Root to rise, inhale, 00:16:07.100 --> 00:16:09.770 energy in the fingertips as you reach all the way up. 00:16:09.770 --> 00:16:12.740 Stand tall, reach for the sky. 00:16:12.740 --> 00:16:15.026 And then exhale, wiggle the fingertips as 00:16:15.026 --> 00:16:17.740 you take it all the way down. 00:16:17.740 --> 00:16:20.430 Alright, bend the knees, send the hips back in space, 00:16:20.430 --> 00:16:22.840 spread awareness through all four corners of the feet. 00:16:22.840 --> 00:16:24.850 Find that four-part equal standing 00:16:24.850 --> 00:16:28.310 as you drop the hips down, send the fingertips forward. 00:16:28.310 --> 00:16:30.120 Imagine you're holding a big beach ball 00:16:30.120 --> 00:16:33.030 or one of those big physio balls (laughs) in your hands. 00:16:33.030 --> 00:16:34.580 So there's lots of energy here. 00:16:34.580 --> 00:16:37.618 Sending it back, squeezing the legs together. 00:16:39.050 --> 00:16:41.150 Pressing into all four corners of the feet. 00:16:41.150 --> 00:16:43.320 Squeezing, squeezing legs together, 00:16:43.320 --> 00:16:47.383 but soft in the face, relaxed in the shoulders. 00:16:48.820 --> 00:16:50.610 Alright, inhale in. 00:16:50.610 --> 00:16:54.290 Exhale, drop it half an inch for three. 00:16:54.290 --> 00:16:56.823 Drop a little more for two. You got this. 00:16:56.823 --> 00:16:58.570 Drop a little more for one. Awesome. 00:16:58.570 --> 00:17:00.360 Root to rise here. Squeeze the legs together. 00:17:00.360 --> 00:17:01.710 Feel the power in your base. 00:17:01.710 --> 00:17:03.640 As you inhale, reach all the way up. 00:17:03.640 --> 00:17:05.400 And exhale, let it go. 00:17:05.400 --> 00:17:08.790 Soft fingers, wiggle them as you bring it all the way down. 00:17:08.790 --> 00:17:13.210 Inhale, halfway lift, draw the shoulder blades together. 00:17:13.210 --> 00:17:17.390 Good, exhale, soften and fold. 00:17:17.390 --> 00:17:20.990 Take a second, then fingertips come to the mat. 00:17:20.990 --> 00:17:25.150 Step the right foot back, lower the right knee. 00:17:25.150 --> 00:17:26.120 Good, inhale. 00:17:26.120 --> 00:17:28.563 Fingertips reach forward, up and back. 00:17:29.720 --> 00:17:31.308 Lift the chest all the way up. 00:17:31.308 --> 00:17:35.090 As you exhale, drop the shoulders down. 00:17:35.090 --> 00:17:37.080 Inhale in again. 00:17:37.080 --> 00:17:39.410 Exhale all the way back down to your lunge. 00:17:39.410 --> 00:17:41.160 Keep the back knee on the ground. 00:17:41.160 --> 00:17:42.610 Pull the left hip crease back, 00:17:42.610 --> 00:17:44.490 straighten through the left leg. 00:17:44.490 --> 00:17:46.990 So you're breathing in and out through your nose. 00:17:46.990 --> 00:17:48.700 I'm talking while I'm doing this. 00:17:48.700 --> 00:17:51.860 So I'm obviously breathing out of my mouth, 00:17:51.860 --> 00:17:54.750 but try to explore 00:17:54.750 --> 00:17:56.440 in through the nose, out through the nose. 00:17:56.440 --> 00:17:57.490 Knowing, of course, 00:17:57.490 --> 00:18:00.940 if you want to take a nice intentional sigh, 00:18:00.940 --> 00:18:03.180 or letting go of some heat, 00:18:03.180 --> 00:18:04.630 you can do so throughout the mouth. 00:18:04.630 --> 00:18:06.920 We're just trying to bring more awareness. 00:18:06.920 --> 00:18:08.950 Inhale to look forward. 00:18:08.950 --> 00:18:12.220 Exhale, rolling through, front knee over front ankle, 00:18:12.220 --> 00:18:13.530 back to your lunge. 00:18:13.530 --> 00:18:14.820 Right hand comes to the earth. 00:18:14.820 --> 00:18:16.820 We curl the left toes under, lift the back knee. 00:18:16.820 --> 00:18:18.883 Here we go. Lots to explore here. 00:18:18.883 --> 00:18:21.820 We'll start to explore a little more in these shapes. 00:18:21.820 --> 00:18:24.800 As the left fingertips come up, 00:18:24.800 --> 00:18:26.190 draw the right shoulder back, 00:18:26.190 --> 00:18:27.620 front knee over front ankle. 00:18:27.620 --> 00:18:30.890 Again, squeezing the inner thighs in towards the midline. 00:18:30.890 --> 00:18:33.900 Feel your pelvis lift half an inch. 00:18:33.900 --> 00:18:35.840 Should feel nice in the sacrum. 00:18:35.840 --> 00:18:38.100 We're reaching the right heel back. 00:18:38.100 --> 00:18:40.670 Reach up, wiggle the fingertips 00:18:40.670 --> 00:18:43.873 as if you were trying to tickle a cloud. 00:18:43.873 --> 00:18:46.230 (muffled laughter) You can quote me on that later. 00:18:46.230 --> 00:18:49.490 And then slowly bring it back. Beautiful. 00:18:49.490 --> 00:18:51.720 Frame your right foot with your hands. 00:18:51.720 --> 00:18:54.030 Keep the back knee lifted. 00:18:54.030 --> 00:18:55.360 Step the left toes back. 00:18:55.360 --> 00:18:57.640 Everyone give this Plank a try. 00:18:57.640 --> 00:18:59.120 Press away from your yoga mat, 00:18:59.120 --> 00:19:01.040 even if it's just for two seconds. 00:19:01.040 --> 00:19:03.860 Just check in with where you're at with it. 00:19:03.860 --> 00:19:07.110 And then slowly lower all the way to the belly. 00:19:07.110 --> 00:19:09.440 Good, inhale, ride the wave of the breath. 00:19:09.440 --> 00:19:11.273 Lift your heart up, Cobra. 00:19:12.260 --> 00:19:14.070 Exhale to release. 00:19:14.070 --> 00:19:15.370 Curl the toes under again. 00:19:15.370 --> 00:19:16.340 Give it a try. 00:19:16.340 --> 00:19:18.110 Navel draws up to the spine. 00:19:18.110 --> 00:19:20.100 Upper back body domes. 00:19:20.100 --> 00:19:21.640 Just listen to your body. 00:19:21.640 --> 00:19:23.130 Crown of the head reaching forward, 00:19:23.130 --> 00:19:26.020 heels reaching back if you have to lower the knees, 00:19:26.020 --> 00:19:27.940 of course, honor your body, 00:19:27.940 --> 00:19:30.193 build strength mindfully and with integrity. 00:19:31.060 --> 00:19:32.990 But we're here for three, two, 00:19:32.990 --> 00:19:35.620 on the one, send the hips up high and back. 00:19:35.620 --> 00:19:37.983 Downward Facing Dog. Beautiful. 00:19:39.460 --> 00:19:42.676 Breathing here. 00:19:42.676 --> 00:19:44.617 Close your eyes. 00:19:50.900 --> 00:19:53.470 Alright, take pressure out of the wrists 00:19:53.470 --> 00:19:55.910 by really pressing into the fingertips. 00:19:55.910 --> 00:19:57.130 I know it's challenging, 00:19:57.130 --> 00:20:00.160 but really give some love exploration 00:20:00.160 --> 00:20:01.750 to this hand to earth connection. 00:20:01.750 --> 00:20:04.320 Particularly when we have a lot of weight on the hands, 00:20:04.320 --> 00:20:06.860 we're pressing through the knuckles. 00:20:06.860 --> 00:20:09.090 We're taking pressure out of the wrists 00:20:09.090 --> 00:20:12.720 by keeping this action as we anchor through the left heel. 00:20:12.720 --> 00:20:15.290 And inhale, lift the right leg all the way up. 00:20:15.290 --> 00:20:16.990 Exhale, bring it all the way through, 00:20:16.990 --> 00:20:19.430 step it into your lunge. 00:20:19.430 --> 00:20:21.300 Pivot on the back foot, inhale. 00:20:21.300 --> 00:20:25.533 We rise up, Warrior I, heart lifts. 00:20:26.490 --> 00:20:31.250 Good, and then exhale, turn it to the side, Warrior II. 00:20:31.250 --> 00:20:33.954 Heart keeps lifting. 00:20:35.150 --> 00:20:37.910 And let's explore some space overhead. 00:20:37.910 --> 00:20:39.300 Front knee stays bent today. 00:20:39.300 --> 00:20:43.780 As we inhale, reach forward, up and back, Peaceful Warrior. 00:20:43.780 --> 00:20:46.470 Then slowly bring your heart forward, 00:20:46.470 --> 00:20:49.020 right elbow to the top of the right knee, 00:20:49.020 --> 00:20:51.350 left fingertips up towards the sky. 00:20:54.200 --> 00:20:57.850 Good, stay here or extend the right fingertips down. 00:20:57.850 --> 00:21:00.280 So right arm is straight, left arm is straight. 00:21:00.280 --> 00:21:02.270 We're working to stack the shoulders here. 00:21:02.270 --> 00:21:05.740 Hugging the low ribs in, left toes are turned in. 00:21:05.740 --> 00:21:08.350 We breathe in, wiggle the left fingertips. 00:21:08.350 --> 00:21:12.330 Breathe out to bring it all the way back down to your lunge. 00:21:12.330 --> 00:21:14.560 Plant the palm, step the right toes back. 00:21:14.560 --> 00:21:17.900 Belly to Cobra or Chaturanga to Upward Facing Dog. 00:21:17.900 --> 00:21:19.710 Moving with your breath. 00:21:19.710 --> 00:21:21.803 Benji looks so cute right now. 00:21:22.900 --> 00:21:25.213 Meet me in Downward Facing Dog. 00:21:30.370 --> 00:21:33.990 So upper arm bones are externally rotating, 00:21:33.990 --> 00:21:35.950 so away from the ears. 00:21:35.950 --> 00:21:38.410 We have our hand to earth connection. 00:21:38.410 --> 00:21:40.870 We're gonna root the right heel down firmly, 00:21:40.870 --> 00:21:43.840 and inhale, slide the left leg up. 00:21:43.840 --> 00:21:45.640 Exhale, shift it forward. 00:21:45.640 --> 00:21:47.587 Step it all the way up. 00:21:47.587 --> 00:21:49.380 Pivot on the back foot. 00:21:49.380 --> 00:21:52.300 Once you feel like you have your foundation, 00:21:52.300 --> 00:21:56.901 inhale, rise up, Warrior I, strong legs. 00:22:00.700 --> 00:22:03.220 And exhale, opening up to Warrior II. 00:22:03.220 --> 00:22:05.420 Nice wide stance. 00:22:05.420 --> 00:22:08.330 Head over heart, heart over pelvis. 00:22:08.330 --> 00:22:10.800 Taking up space, reaching. 00:22:10.800 --> 00:22:13.900 And here we go, front knee stays bent, so reinforce that. 00:22:13.900 --> 00:22:15.690 Strong leg. You got it. 00:22:15.690 --> 00:22:18.500 Left fingertips reach all the way up and back. 00:22:18.500 --> 00:22:21.220 Peaceful Warrior. 00:22:21.220 --> 00:22:22.220 Beautiful. 00:22:22.220 --> 00:22:24.580 Pressing into all four corners of the feet. 00:22:24.580 --> 00:22:26.450 Keep that front knee bent 00:22:26.450 --> 00:22:29.170 as we slowly come back through. 00:22:29.170 --> 00:22:31.010 Left elbow to the top of the left thigh, 00:22:31.010 --> 00:22:33.630 right fingertips to the sky. 00:22:33.630 --> 00:22:36.229 All the way, reaching up, reach, reach, reach. 00:22:37.710 --> 00:22:38.560 Good, tuck your chin, 00:22:38.560 --> 00:22:40.770 slightly lengthen through back of the neck. 00:22:40.770 --> 00:22:42.020 Hug those low ribs in 00:22:42.020 --> 00:22:44.800 to start to feel your abs a little more. 00:22:44.800 --> 00:22:46.760 An option to open it up, 00:22:46.760 --> 00:22:48.920 sending left fingertips down to the sky, 00:22:48.920 --> 00:22:52.260 right fingertips all the way up. 00:22:52.260 --> 00:22:54.230 Working to stack the shoulders in space. 00:22:54.230 --> 00:22:56.490 Right inner thigh is engaged. 00:22:56.490 --> 00:22:59.610 Inhale, wiggle the right fingertips. 00:22:59.610 --> 00:23:03.360 Exhale slowly, bring it back down, frame your left foot. 00:23:03.360 --> 00:23:06.510 Last time here, plant the palms, step the left toes back. 00:23:06.510 --> 00:23:08.560 Inhale to look forward, shift forward. 00:23:08.560 --> 00:23:12.763 Exhale, belly to Cobra or Chaturanga to Upward Facing Dog. 00:23:14.070 --> 00:23:15.944 Inhale in deeply here. 00:23:15.944 --> 00:23:19.016 And exhale, make your way to Downward Dog. 00:23:22.610 --> 00:23:25.890 Alright, now we're gonna breathe out through the mouth. 00:23:25.890 --> 00:23:28.664 So inhale in through the nose. 00:23:29.590 --> 00:23:31.240 Exhale, Lion's Breath. 00:23:31.240 --> 00:23:33.729 Stick your tongue out, cleansing breath. 00:23:35.530 --> 00:23:37.893 Inhale in again. Let's try that one more time. 00:23:38.990 --> 00:23:42.613 And exhale, Lion's Breath, cleansing breath, tongue out. 00:23:44.220 --> 00:23:48.000 Slowly lower to the knees. Nice work. 00:23:48.000 --> 00:23:50.795 Swing the legs to one side 00:23:51.813 --> 00:23:55.044 and come on down to the ground. 00:24:00.060 --> 00:24:02.773 When you get there, hug the knees up to the chest. 00:24:04.140 --> 00:24:06.240 Rock a little side to side and close your eyes. 00:24:06.240 --> 00:24:10.550 And honestly, I know it's hard to be told to relax, 00:24:10.550 --> 00:24:15.250 but I want you to see if you can surrender 00:24:15.250 --> 00:24:19.050 to a little chill moment here on the ground right away. 00:24:19.050 --> 00:24:21.250 Just cut right to the chase 00:24:21.250 --> 00:24:22.983 as you massage the low back. 00:24:24.370 --> 00:24:26.740 By squeezing the knees all the way up towards the chest, 00:24:26.740 --> 00:24:29.270 you can lift the head towards the knees if you like, 00:24:29.270 --> 00:24:34.200 or you can just explore the space here. 00:24:34.200 --> 00:24:36.450 Start maybe bringing the palms to the knees. 00:24:36.450 --> 00:24:38.680 Start with some circles, 00:24:38.680 --> 00:24:41.100 or you can keep the hands on the shins 00:24:41.100 --> 00:24:44.410 as you just teeter-totter left to right. 00:24:44.410 --> 00:24:46.651 Another fancy term. 00:24:48.040 --> 00:24:49.270 And if you feel comfortable, 00:24:49.270 --> 00:24:54.370 close your eyes and just play around here. 00:24:54.370 --> 00:24:58.780 See if you can find (chuckles) any sore spots 00:24:58.780 --> 00:25:01.120 or a place that feels really good. 00:25:01.120 --> 00:25:05.790 Sometimes it may not be soft, easy movement that feels good, 00:25:05.790 --> 00:25:08.670 but rather a steady hold or stillness 00:25:08.670 --> 00:25:10.103 where the breath moves you. 00:25:10.990 --> 00:25:14.034 So take a couple moments just to be here 00:25:16.460 --> 00:25:19.439 to play and explore. 00:25:30.920 --> 00:25:34.350 Alright, then we'll lower the feet down to the ground. 00:25:34.350 --> 00:25:35.810 Press the palms into the earth. 00:25:35.810 --> 00:25:38.230 Walk the heels up towards your hips. 00:25:38.230 --> 00:25:41.150 Imagine you're squeezing an imaginary block here. 00:25:41.150 --> 00:25:42.700 Walk the shoulder blades in 00:25:42.700 --> 00:25:44.540 and slowly start to lift off, 00:25:44.540 --> 00:25:46.460 hip points up towards the sky. 00:25:46.460 --> 00:25:49.710 Send your gaze straight up towards the ceiling or the sky 00:25:49.710 --> 00:25:51.623 and keep it there just allow the sound 00:25:51.623 --> 00:25:54.050 of my voice to guide you. 00:25:54.050 --> 00:25:58.080 Shins forward, as we press up, we engage the glutes. 00:25:58.080 --> 00:25:59.940 Use the palms pressing into the earth 00:25:59.940 --> 00:26:03.310 to curl the shoulder blades in. 00:26:03.310 --> 00:26:05.790 And then when you're ready, explore, 00:26:05.790 --> 00:26:08.720 just play with lifting the right heel, just the right heel, 00:26:08.720 --> 00:26:10.580 and notice if you can really find 00:26:10.580 --> 00:26:14.580 that left sit bone to knee connection. 00:26:14.580 --> 00:26:16.946 So that femur kind of connecting there, 00:26:16.946 --> 00:26:18.397 joint to joint. 00:26:20.100 --> 00:26:22.430 And then lower the right heel down, and same thing. 00:26:22.430 --> 00:26:26.250 Lift the left heel, and see if you can feel a connection, 00:26:26.250 --> 00:26:29.583 maybe your right glute coming in, 00:26:29.583 --> 00:26:31.920 snugly in the hip socket. 00:26:32.660 --> 00:26:34.410 Hmm, hmmm, hmmm. 00:26:34.410 --> 00:26:35.980 Alright, lower that heel. 00:26:35.980 --> 00:26:37.180 And then, yep, you guessed it. 00:26:37.180 --> 00:26:39.260 See what happens if you lift both heels. 00:26:39.260 --> 00:26:40.480 Squeeze the glutes here. 00:26:40.480 --> 00:26:42.300 Shins forward. 00:26:43.782 --> 00:26:47.690 Gazing up towards the sky, soften the jaw. 00:26:48.900 --> 00:26:51.570 Press into all of your toes. 00:26:51.570 --> 00:26:53.780 Try to evenly. 00:26:53.780 --> 00:26:58.830 And we're here for three, two, slow count, and one. 00:26:58.830 --> 00:27:03.533 Great, lower the heels, slowly come all the way back down. 00:27:04.410 --> 00:27:07.130 Walk the feet together, open the knees wide, 00:27:07.130 --> 00:27:08.370 Reclined Cobbler's Pose, 00:27:08.370 --> 00:27:11.150 and allow your hands to come to your belly. 00:27:11.150 --> 00:27:14.210 Inhaling through your nose, close your eyes. 00:27:14.210 --> 00:27:18.223 And exhale out slowly through the nose or the mouth. 00:27:29.730 --> 00:27:33.820 Then when you feel like you're ready 00:27:33.820 --> 00:27:36.720 to kind of drop that deep, deep breath, 00:27:36.720 --> 00:27:39.300 let your breath return to its natural rhythm. 00:27:39.300 --> 00:27:43.727 As you can close the eyes, soften the jaw, 00:27:45.790 --> 00:27:48.320 and just giving it a couple beats here 00:27:48.320 --> 00:27:52.320 as we open up through the hips in this posture to really, 00:27:52.320 --> 00:27:54.013 we've been doing a lot of active breathing, 00:27:54.013 --> 00:27:58.050 just see if you can allow yourself to be breathed here. 00:27:58.050 --> 00:28:00.215 Just a surrender. 00:28:12.185 --> 00:28:14.770 And if you feel like letting go of something, 00:28:14.770 --> 00:28:18.300 even if you can't name it, say yes. 00:28:18.300 --> 00:28:19.580 If you think it will serve you, 00:28:19.580 --> 00:28:23.503 yes to letting go of that which no longer serves. 00:28:24.680 --> 00:28:26.420 I love the exploration practice 00:28:26.420 --> 00:28:30.893 because it reminds me that there is so much possibility. 00:28:33.000 --> 00:28:36.160 And there's even a bit of magic 00:28:36.160 --> 00:28:39.510 to the art of really showing up 00:28:39.510 --> 00:28:44.210 with a willingness to simply explore what is. 00:28:46.250 --> 00:28:50.100 And we're not trying to manipulate everything 00:28:50.100 --> 00:28:53.380 or schedule or control everything. 00:28:53.380 --> 00:28:56.443 We're staying open to all possibilities. 00:28:59.230 --> 00:29:00.910 Yeah, okay, bring the fingertips 00:29:00.910 --> 00:29:03.010 to the outer edges of the legs. 00:29:03.010 --> 00:29:05.020 Ooh, mine feel heavy. 00:29:05.020 --> 00:29:06.380 Bring 'em together. 00:29:06.380 --> 00:29:08.910 Walk the feet as wide as the yoga mat, 00:29:08.910 --> 00:29:11.330 and then allow the knees to come in to kiss. 00:29:11.330 --> 00:29:14.230 If you want to windshield wiper the legs a little bit here, 00:29:14.230 --> 00:29:15.451 please do. 00:29:20.610 --> 00:29:23.390 And then extend one leg out, 00:29:24.618 --> 00:29:27.186 and then the other. 00:29:28.897 --> 00:29:31.967 And inhale, reach all the way up towards the sky, 00:29:33.460 --> 00:29:34.770 and then continue the journey 00:29:34.770 --> 00:29:36.030 all the way behind you, 00:29:36.030 --> 00:29:39.440 exploring the space in front of you 00:29:39.440 --> 00:29:42.350 with the toes pointing and flexing, 00:29:42.350 --> 00:29:43.470 and then behind you, 00:29:43.470 --> 00:29:46.811 wiggling the fingertips, rotating the ankles. 00:29:50.900 --> 00:29:52.610 Now inhale in, check it out. 00:29:52.610 --> 00:29:56.170 Exhale, core strength, navel draws down. 00:29:56.170 --> 00:29:57.940 You have it. Find your center, 00:29:57.940 --> 00:30:00.670 and you can do one leg at a time or both legs at a time. 00:30:00.670 --> 00:30:03.520 You're gonna squeeze the legs in as you draw your arms 00:30:03.520 --> 00:30:05.203 all the way back to your shins. 00:30:06.120 --> 00:30:09.070 Yep, inhale, extend the legs out all the way. 00:30:09.070 --> 00:30:11.260 Fingertips reach behind. 00:30:11.260 --> 00:30:14.030 Only doing three of these. And then exhale, bring it in. 00:30:15.400 --> 00:30:17.763 Last one, inhale, extend. 00:30:19.010 --> 00:30:20.862 Exhale, bring it in. 00:30:22.480 --> 00:30:24.700 Inhale in again, send the arms out. 00:30:24.700 --> 00:30:27.870 Cactus arms or football goalpost arms. 00:30:27.870 --> 00:30:30.410 I realize that's American football, goalpost arms, 00:30:30.410 --> 00:30:33.210 and then send the legs to the right. 00:30:33.210 --> 00:30:35.180 Just a little twist too. 00:30:36.540 --> 00:30:39.458 And today bring it back to center. 00:30:39.458 --> 00:30:41.369 Twist to the left. 00:30:44.170 --> 00:30:45.540 Good. Bring it back to center. 00:30:45.540 --> 00:30:46.600 Grab your blanket. 00:30:46.600 --> 00:30:49.030 You can bring it behind the head, behind the knees, 00:30:49.030 --> 00:30:52.710 or I'm bringing mine to the tops of my hips today 00:30:52.710 --> 00:30:54.900 for a little comfort. 00:30:54.900 --> 00:30:57.550 So explore all your options. 00:30:57.550 --> 00:31:01.070 Benji's already relaxed fully. 00:31:01.070 --> 00:31:02.540 Benji? Okay, he's breathing. 00:31:02.540 --> 00:31:05.110 Okay, and then (laughs) let's relax. 00:31:05.110 --> 00:31:08.500 Just take a second, let your arms rest gently at your sides. 00:31:08.500 --> 00:31:11.610 Palm face up, walk the heels nice and wide. 00:31:13.040 --> 00:31:14.649 Inhale in deeply. 00:31:16.171 --> 00:31:20.035 And exhale completely, notice how you feel. 00:31:22.840 --> 00:31:26.236 How do you feel today? 00:31:34.844 --> 00:31:38.480 And how do you really know how you feel 00:31:38.480 --> 00:31:42.880 on any given day, any new day, 00:31:42.880 --> 00:31:47.663 unless you take the time to kind of explore and listen? 00:31:49.890 --> 00:31:51.363 Pay attention? 00:31:54.770 --> 00:31:56.900 Love you guys. Let's bring the palms together. 00:31:56.900 --> 00:31:58.850 Thumbs up to the third eye. 00:31:58.850 --> 00:32:01.673 Stay here for a little bit longer if you have the time. 00:32:02.780 --> 00:32:05.980 I look forward to seeing you tomorrow. 00:32:05.980 --> 00:32:07.993 In the meantime, take good care. 00:32:08.890 --> 00:32:10.290 Happy exploring. 00:32:10.290 --> 00:32:12.913 Inhale in deeply, one last breath together. 00:32:14.310 --> 00:32:17.874 And exhale to close our practice and whisper 00:32:18.959 --> 00:32:20.657 Namaste. 00:32:22.977 --> 00:32:28.000 (bright upbeat piano music)