1 00:00:00,261 --> 00:00:02,484 - Hello everyone, and welcome back to Center. 2 00:00:02,484 --> 00:00:05,172 It is Day 13. 3 00:00:05,172 --> 00:00:06,580 Trust. 4 00:00:06,580 --> 00:00:07,929 Let's giddyup. 5 00:00:08,760 --> 00:00:12,956 (light music) 6 00:00:28,935 --> 00:00:33,890 Alright, let's begin in Child's Pose today. 7 00:00:33,890 --> 00:00:39,359 If Child's Pose is not a yummy position for you to start in, 8 00:00:39,359 --> 00:00:42,039 just come to a nice comfortable seat. 9 00:00:42,039 --> 00:00:44,921 And everyone start to close your eyes, 10 00:00:44,921 --> 00:00:47,000 if you feel comfortable or soften your gaze. 11 00:00:47,000 --> 00:00:50,280 You can do Extended Child's Pose, comfortable seat, 12 00:00:50,280 --> 00:00:52,439 or Balasana with the knees together. 13 00:00:52,439 --> 00:00:55,444 So you have some options. 14 00:00:56,640 --> 00:00:58,430 Let's drop right in. 15 00:01:02,793 --> 00:01:06,640 Taking a moment to notice how you feel. 16 00:01:13,947 --> 00:01:15,966 Trust 17 00:01:17,323 --> 00:01:21,309 that everything is as it should be in this moment, 18 00:01:21,309 --> 00:01:24,200 just for this practice 19 00:01:24,200 --> 00:01:27,622 where we show up 20 00:01:27,622 --> 00:01:30,800 to be present with what is. 21 00:01:34,799 --> 00:01:37,430 Gently begin to deepen your breath. 22 00:01:37,430 --> 00:01:42,120 Seeing if you can elongate the inhalations. 23 00:01:42,120 --> 00:01:46,239 And then connect the dots, connect the exhales. 24 00:01:46,239 --> 00:01:50,478 So not holding or retaining the breath in between. 25 00:01:52,200 --> 00:01:56,010 And that's just something we can play with today 26 00:01:56,010 --> 00:02:00,079 in this Day 13 session. 27 00:02:00,079 --> 00:02:03,297 Connecting the inhalation 28 00:02:05,257 --> 00:02:07,269 with the exhalation. 29 00:02:09,330 --> 00:02:14,505 And the end of the exhalation with the next inhale. 30 00:02:29,812 --> 00:02:32,700 And then we're going to keep that breath pattern going 31 00:02:32,700 --> 00:02:36,685 as we slowly come forward onto all fours. 32 00:02:36,685 --> 00:02:39,269 If you're seated, come forward to all fours. 33 00:02:39,269 --> 00:02:41,930 And let's all bring the knees as wide as the yoga mat. 34 00:02:41,930 --> 00:02:44,199 As you inhale, come forward. 35 00:02:44,199 --> 00:02:48,080 Exhale, hips sit back towards the heels, chest stays open. 36 00:02:48,080 --> 00:02:51,159 Inhale, come forward. Press into the palms. 37 00:02:51,159 --> 00:02:53,400 Exhale, around and back. One more time. 38 00:02:53,400 --> 00:02:57,689 Inhale, forward, connecting the breath. 39 00:02:57,689 --> 00:03:00,550 And then reversing the circle. 40 00:03:00,550 --> 00:03:02,690 Inhale, forward. 41 00:03:02,690 --> 00:03:05,583 Exhale, around and back. 42 00:03:13,483 --> 00:03:15,220 And then inhale, come back to center. 43 00:03:15,220 --> 00:03:19,479 Walk the knees together, so all the way together. 44 00:03:19,479 --> 00:03:21,199 Curl the toes under, 45 00:03:21,199 --> 00:03:23,070 and just slide the hands back. 46 00:03:23,070 --> 00:03:25,680 Keep them on the earth here to start as we sit back towards 47 00:03:25,680 --> 00:03:27,520 the heels in this position. 48 00:03:27,520 --> 00:03:32,520 Try to press your pinky toe down to the earth. 49 00:03:32,520 --> 00:03:36,159 So stretching through the soles of the feet here. 50 00:03:36,159 --> 00:03:39,919 Breathing deep, keeping some awareness in the neck. 51 00:03:39,919 --> 00:03:43,239 Then you can stay here or you can walk the hands 52 00:03:43,239 --> 00:03:46,639 slowly up the tops of the thighs. 53 00:03:46,639 --> 00:03:48,450 Bringing your head over your heart 54 00:03:48,450 --> 00:03:51,439 and your heart over your pelvis here. 55 00:03:51,439 --> 00:03:55,360 Big stretch for the feet. Take a deep breath in. 56 00:03:55,360 --> 00:03:57,779 And a long breath out. 57 00:03:57,779 --> 00:04:02,360 And then slowly come all the way back to all fours. 58 00:04:02,360 --> 00:04:07,249 Walk the knees as wide as your hip points. 59 00:04:07,249 --> 00:04:08,680 And then nice and easy, 60 00:04:08,680 --> 00:04:10,919 press into the tops of the feet firmly. 61 00:04:10,919 --> 00:04:14,365 Come up onto the fingertips and walk them all the way back. 62 00:04:14,365 --> 00:04:17,886 Walk up the tops of the thighs until you're on your knees here. 63 00:04:17,886 --> 00:04:19,947 Of course, you can always grab the blanket 64 00:04:19,947 --> 00:04:22,874 to pad the knees at any time. 65 00:04:22,874 --> 00:04:26,671 Lift the head, the heart 66 00:04:26,671 --> 00:04:30,189 align it over the pelvis. Draw the shoulders back. 67 00:04:30,189 --> 00:04:31,639 Bring the palms together in prayer. 68 00:04:31,639 --> 00:04:33,600 You're gonna press into the tops of the feet 69 00:04:33,600 --> 00:04:36,219 and just see what happens if you lean back just a bit. 70 00:04:36,219 --> 00:04:38,286 Try to keep a nice straight line 71 00:04:38,286 --> 00:04:40,519 from the crown to the tail. 72 00:04:40,519 --> 00:04:43,240 And then bring it back to center. 73 00:04:43,240 --> 00:04:47,120 Lean back, crown and tail in the same line. 74 00:04:47,120 --> 00:04:49,079 And back to center. 75 00:04:49,079 --> 00:04:52,029 Just one more time, slow and with control, all the way back. 76 00:04:52,029 --> 00:04:55,199 Feel those glutes and abs turn on. 77 00:04:55,199 --> 00:04:57,800 And then all the way back to center. 78 00:04:57,800 --> 00:04:59,959 Release. Palms come to the earth, 79 00:04:59,959 --> 00:05:01,279 curl the toes under, 80 00:05:01,279 --> 00:05:06,040 hips go high and back, Downward Facing Dog. 81 00:05:06,040 --> 00:05:09,904 So from here, we're gonna turn both 82 00:05:09,904 --> 00:05:12,399 toes to the left, heels to the right. 83 00:05:12,399 --> 00:05:15,920 And then press away from your yoga mat, inhale in. 84 00:05:15,920 --> 00:05:18,639 Exhale, bend both knees here. 85 00:05:18,639 --> 00:05:20,720 And then straighten. 86 00:05:20,720 --> 00:05:22,600 Bend. 87 00:05:22,600 --> 00:05:26,560 And straighten. Last time, bend. 88 00:05:26,560 --> 00:05:28,000 And straighten. 89 00:05:28,000 --> 00:05:31,480 Bring the heels through center and take it to the other side. 90 00:05:32,708 --> 00:05:35,329 Press into the palms. 91 00:05:35,329 --> 00:05:37,859 And when you're ready, bend the knees. 92 00:05:37,859 --> 00:05:40,120 And straighten. 93 00:05:40,120 --> 00:05:42,040 Bend. 94 00:05:42,040 --> 00:05:44,480 And straight. 95 00:05:44,480 --> 00:05:46,540 And bend. 96 00:05:46,540 --> 00:05:47,879 And lengthen. Good. 97 00:05:47,879 --> 00:05:50,349 Bring the heels back to center, Down Dog. 98 00:05:50,349 --> 00:05:51,680 Inhale in. 99 00:05:51,680 --> 00:05:52,680 Exhale. 100 00:05:52,680 --> 00:05:57,070 Slowly, slowly shift your weight to Plank Pose. 101 00:05:57,070 --> 00:05:59,151 Crown of the head reaches forward, 102 00:05:59,151 --> 00:06:00,600 heels reach back. 103 00:06:00,600 --> 00:06:02,840 Press into all of your knuckles, 104 00:06:02,840 --> 00:06:05,866 especially the index finger and thumb. 105 00:06:05,866 --> 00:06:08,839 Upper arm bones rotate out. 106 00:06:08,839 --> 00:06:11,640 We lift the upper back body up. 107 00:06:11,640 --> 00:06:13,279 Reach the heels back. 108 00:06:13,279 --> 00:06:15,869 Take one more breath. 109 00:06:15,869 --> 00:06:18,600 Working on your alignment here. 110 00:06:20,357 --> 00:06:22,399 And then slowly lower to the knees. 111 00:06:22,399 --> 00:06:24,200 Come all the way on to the belly. 112 00:06:24,200 --> 00:06:26,390 Drag the hands in line with the ribcage. 113 00:06:26,390 --> 00:06:30,079 Inhale, find extension through the crown as you lift the chest. 114 00:06:31,328 --> 00:06:33,839 And exhale to soften and release. 115 00:06:33,839 --> 00:06:35,199 Curl the toes under. 116 00:06:35,199 --> 00:06:38,879 Press up to Plank or all fours, your choice. 117 00:06:38,879 --> 00:06:41,920 And then send the hips up high and back. 118 00:06:41,920 --> 00:06:44,999 Inhale, bend the knees, look forward. 119 00:06:44,999 --> 00:06:48,040 Exhale to make your way to the top, Forward Fold. 120 00:06:50,088 --> 00:06:51,519 Take a couple breaths here. 121 00:06:51,519 --> 00:06:55,250 Maybe today bringing your hands to the backs of your calves 122 00:06:55,250 --> 00:06:57,805 or the backs of the heels. 123 00:06:57,805 --> 00:07:00,550 Relaxing the weight to the head over. 124 00:07:00,550 --> 00:07:03,699 Maybe bending the elbows left to right. 125 00:07:03,699 --> 00:07:05,560 Nice bend in the knees. 126 00:07:07,726 --> 00:07:11,678 Return to connecting that inhalation 127 00:07:11,678 --> 00:07:13,240 with the exhalation. 128 00:07:13,240 --> 00:07:16,580 Just one present moment 129 00:07:16,580 --> 00:07:19,940 bleeding into the next. 130 00:07:22,228 --> 00:07:23,920 Trust practice. 131 00:07:25,489 --> 00:07:28,120 Alright, release the arms. 132 00:07:28,120 --> 00:07:29,759 Bend the knees even more. 133 00:07:29,759 --> 00:07:34,249 Engage the quads as you slowly roll up to standing. 134 00:07:39,577 --> 00:07:41,719 Lift the heart. 135 00:07:41,719 --> 00:07:44,769 Loop the shoulders forward, up and back. 136 00:07:45,970 --> 00:07:48,240 And then draw the hands together. 137 00:07:50,173 --> 00:07:53,556 Sternum to the thumbs, palms in prayer. 138 00:07:53,556 --> 00:07:57,526 Okay, soft bend in the knees. 139 00:07:57,526 --> 00:08:00,120 Lift the chin, lengthen through the crown. 140 00:08:00,120 --> 00:08:02,399 You know the ground is there behind you. 141 00:08:02,399 --> 00:08:06,360 You're gonna shift your weight to your right foot and trust. 142 00:08:06,360 --> 00:08:07,628 Draw the navel in and up, 143 00:08:07,628 --> 00:08:09,480 so I'm connecting to those low abs here. 144 00:08:09,480 --> 00:08:11,100 I'm just gonna step the left foot 145 00:08:11,100 --> 00:08:13,550 back into a high lunge. 146 00:08:13,550 --> 00:08:15,879 Front knee has a nice deep bend. 147 00:08:15,879 --> 00:08:18,540 Make sure you're on like two railroad tracks here, 148 00:08:18,540 --> 00:08:21,160 not a tightrope. No need for that here today. 149 00:08:21,160 --> 00:08:23,812 Keep the nice spaciousness in the hips. 150 00:08:23,812 --> 00:08:26,890 Alright, keep the sternum lifting to the thumbs. 151 00:08:26,890 --> 00:08:29,240 We're gonna keep the deep bend in the front knee as you 152 00:08:29,240 --> 00:08:31,590 bend the back knee a little, Elevator Lunge. 153 00:08:31,590 --> 00:08:33,279 Keep your center in the same plane. 154 00:08:33,279 --> 00:08:35,301 So you're just drawing it straight down. 155 00:08:35,301 --> 00:08:38,116 Back knee bends to 90 degrees. 156 00:08:38,116 --> 00:08:40,200 And then we rise back up. 157 00:08:40,200 --> 00:08:41,840 Lengthening through the back leg. 158 00:08:41,840 --> 00:08:43,660 Front knee stays bent the whole time. 159 00:08:43,660 --> 00:08:44,920 Let's give it a go. 160 00:08:44,920 --> 00:08:48,680 Slowly, bending on an exhale. 161 00:08:48,680 --> 00:08:51,429 And lengthening on an inhale. 162 00:08:51,429 --> 00:08:53,280 Bend. 163 00:08:53,280 --> 00:08:55,810 And lengthen. 164 00:08:55,810 --> 00:08:57,539 Bend. 165 00:08:57,539 --> 00:08:59,000 And lengthen. 166 00:08:59,000 --> 00:09:01,200 Then we're gonna bend both knees, 167 00:09:01,200 --> 00:09:04,990 step the back foot up to meet the front. 168 00:09:04,990 --> 00:09:06,650 Same thing on the other side. 169 00:09:06,650 --> 00:09:08,919 Chin up, heart lifted, step back. 170 00:09:08,919 --> 00:09:11,179 Trust the ground is there to catch you. 171 00:09:11,179 --> 00:09:13,720 Voilà. Here we go, inhale in. 172 00:09:13,720 --> 00:09:16,671 Exhale, dropping the center down in space 173 00:09:16,671 --> 00:09:18,699 as we bend the knee. 174 00:09:18,699 --> 00:09:20,558 Straighten. 175 00:09:20,558 --> 00:09:23,240 And deep bend, nice and slow and with control. 176 00:09:23,240 --> 00:09:25,520 Straighten. 177 00:09:25,520 --> 00:09:28,419 And bend. 178 00:09:28,419 --> 00:09:30,669 Lengthen. 179 00:09:30,669 --> 00:09:32,860 And bend. One more. 180 00:09:35,933 --> 00:09:37,600 And then we'll bend both knees, 181 00:09:37,600 --> 00:09:39,960 step the back foot up to meet the front. 182 00:09:39,960 --> 00:09:42,639 Beautiful. Inhale in here. 183 00:09:42,639 --> 00:09:45,310 Exhale to release the fingertips down. 184 00:09:45,310 --> 00:09:48,000 Inhale to reach the arms all the way up. 185 00:09:48,000 --> 00:09:51,470 And exhale, Forward Fold. 186 00:09:51,470 --> 00:09:53,519 Inhale, lift up halfway. 187 00:09:53,519 --> 00:09:55,519 Lengthen through the crown of the head. 188 00:09:55,519 --> 00:09:58,399 Exhale to soften and fold. 189 00:09:58,399 --> 00:10:02,360 Inhale to step one foot back, then the other, Plank Pose. 190 00:10:02,360 --> 00:10:05,299 Exhale to lower all the way to the belly. 191 00:10:05,299 --> 00:10:09,839 Inhale to rise up, Cobra or Upward Facing Dog. 192 00:10:09,839 --> 00:10:13,626 Exhale to soften and release everything. 193 00:10:13,626 --> 00:10:16,279 Inhale in to prepare for Plank. 194 00:10:16,279 --> 00:10:18,639 Exhale to press up to Plank. 195 00:10:18,639 --> 00:10:20,430 Inhale in again. 196 00:10:21,595 --> 00:10:23,879 And exhale, Downward Facing Dog. 197 00:10:23,879 --> 00:10:24,840 Nice. 198 00:10:29,665 --> 00:10:32,280 Bend the knees, inhale to look forward. 199 00:10:32,280 --> 00:10:35,604 Exhale to make your way to the trop. 200 00:10:35,604 --> 00:10:38,300 I said "trop" but I meant "top". Try something new. 201 00:10:38,300 --> 00:10:40,440 Was anticipating what I was about to say. 202 00:10:40,440 --> 00:10:42,728 Try something new. 203 00:10:42,728 --> 00:10:45,937 Trust the unknown. 204 00:10:47,379 --> 00:10:49,319 Then bend your knees, root to rise here. 205 00:10:49,319 --> 00:10:52,240 Inhale, spread the fingertips. Reach for the sky. 206 00:10:52,240 --> 00:10:54,239 Big breath as you lift your heart. 207 00:10:54,239 --> 00:10:56,799 And exhale, hands come together. 208 00:10:56,799 --> 00:10:59,139 And all the way back down. 209 00:10:59,139 --> 00:11:01,570 Relax your shoulders, lift your chest, 210 00:11:01,570 --> 00:11:03,461 send your gaze, your focus, 211 00:11:03,461 --> 00:11:07,080 way out beyond wherever you are practicing. 212 00:11:08,170 --> 00:11:10,319 And then step the left foot back. 213 00:11:10,319 --> 00:11:12,681 Beautiful. And bring it back up. 214 00:11:12,681 --> 00:11:14,849 Step the left foot back. 215 00:11:14,849 --> 00:11:17,639 Ooh, and bring it back up. Hold on to the midline. 216 00:11:17,639 --> 00:11:19,388 Step it back. 217 00:11:19,388 --> 00:11:21,296 And bring it back up. 218 00:11:21,296 --> 00:11:22,980 Step it back. 219 00:11:22,980 --> 00:11:24,460 And bring it back up. 220 00:11:24,460 --> 00:11:27,070 Next time you step it back, stay here. 221 00:11:27,070 --> 00:11:29,120 You're gonna send the fingertips forward, 222 00:11:29,120 --> 00:11:30,480 hinge forward. 223 00:11:30,480 --> 00:11:32,120 So you're looking straight down. 224 00:11:32,120 --> 00:11:33,609 Inhale in. Reach. 225 00:11:33,609 --> 00:11:36,679 Exhale, press the palms back, Airplane Arms. 226 00:11:36,679 --> 00:11:38,780 Inhale, reach. 227 00:11:38,780 --> 00:11:41,118 Exhale, press it back. 228 00:11:41,118 --> 00:11:42,739 Inhale, reach. 229 00:11:42,739 --> 00:11:45,039 Exhale, press it back. 230 00:11:45,039 --> 00:11:46,000 Inhale, reach. 231 00:11:46,000 --> 00:11:48,519 Listen carefully, this time palms come together. 232 00:11:48,519 --> 00:11:51,240 And slide back in towards the heart. 233 00:11:51,240 --> 00:11:54,010 Good. Step the back foot up to meet the front. 234 00:11:54,010 --> 00:11:55,759 Same thing on the other side. 235 00:11:55,759 --> 00:11:59,459 Send your focus out, Mountain Pose. 236 00:11:59,459 --> 00:12:02,109 And then step the right foot back. 237 00:12:02,109 --> 00:12:03,099 And forward. 238 00:12:03,099 --> 00:12:05,720 From center, back and forward. 239 00:12:05,720 --> 00:12:08,639 So we're trying to control this movement from the midline. 240 00:12:09,671 --> 00:12:11,049 And forward. 241 00:12:11,049 --> 00:12:12,456 Back. 242 00:12:12,456 --> 00:12:13,809 And forward. 243 00:12:13,809 --> 00:12:17,407 Press into the ball joint of your left big toe. 244 00:12:17,407 --> 00:12:18,477 Back. 245 00:12:18,477 --> 00:12:19,480 And forward. 246 00:12:19,480 --> 00:12:21,759 The next time you’re back, stay there. 247 00:12:21,759 --> 00:12:25,240 We're gonna hinge forward, send the fingertips forward, 248 00:12:25,240 --> 00:12:26,979 inhale in. 249 00:12:26,979 --> 00:12:29,700 Exhale, press the arms back. 250 00:12:29,700 --> 00:12:32,559 Inhale, keep that deep bend in the front knee. 251 00:12:32,559 --> 00:12:35,906 Exhale, press it back. Keep going. 252 00:12:46,763 --> 00:12:49,849 And the next time the fingertips are reaching forward, 253 00:12:49,849 --> 00:12:51,600 bring the palms together. 254 00:12:51,600 --> 00:12:54,919 And bring them back to your heart center. 255 00:12:54,919 --> 00:12:56,252 Good. Bend both knees, 256 00:12:56,252 --> 00:12:58,890 step the back foot up to meet the front. 257 00:12:58,890 --> 00:13:00,440 Shift your weight to your right foot, 258 00:13:00,440 --> 00:13:03,279 step the left foot back. 259 00:13:03,279 --> 00:13:05,120 Inhale in here. 260 00:13:05,120 --> 00:13:08,584 Exhale to draw the shoulder blades together. 261 00:13:08,584 --> 00:13:11,530 Inhale, reach for the sky. 262 00:13:11,530 --> 00:13:15,340 Listen carefully: keep the fingertips reaching, 263 00:13:15,340 --> 00:13:17,440 draw your navel in. 264 00:13:17,440 --> 00:13:20,799 And on an exhale, you're gonna slowly slide your left knee 265 00:13:20,799 --> 00:13:24,090 all the way up into standing One-Legged Tadasana. 266 00:13:24,090 --> 00:13:26,809 Now keep the arms reaching or modification, 267 00:13:26,809 --> 00:13:29,879 bring the hands together at the heart space, 268 00:13:29,879 --> 00:13:32,750 where we've been for a lot of this practice. 269 00:13:32,750 --> 00:13:34,810 So we're here or here. 270 00:13:34,810 --> 00:13:36,149 Inhale in. 271 00:13:36,149 --> 00:13:38,200 Exhale from center, 272 00:13:38,200 --> 00:13:40,486 we start to kick the left foot back, 273 00:13:40,486 --> 00:13:43,780 Warrior III or a Warrior III Variation. 274 00:13:43,780 --> 00:13:47,320 So you can do this with the toes sliding on the earth and 275 00:13:47,320 --> 00:13:48,969 be here. 276 00:13:48,969 --> 00:13:52,960 Or maybe we start to lift up from the left inner thigh. 277 00:13:54,671 --> 00:13:56,840 Then take a variation with the arms that feels good 278 00:13:56,840 --> 00:14:01,360 either reaching forward, hands at heart or Airplane Arms. 279 00:14:03,516 --> 00:14:04,969 Breathing deep. 280 00:14:04,969 --> 00:14:08,399 If you fall, don't worry, we'll catch you. 281 00:14:08,399 --> 00:14:10,418 Find center. 282 00:14:10,418 --> 00:14:12,699 That's why we're here. 283 00:14:12,699 --> 00:14:15,030 It's a process. 284 00:14:16,208 --> 00:14:19,840 Alright, now everyone, bring that left knee slowly back up 285 00:14:19,840 --> 00:14:22,679 through to that standing One-Legged Tadasana. 286 00:14:22,679 --> 00:14:23,919 Give it a try. 287 00:14:23,919 --> 00:14:27,119 We're gonna cross the left ankle over the right here. 288 00:14:27,119 --> 00:14:30,639 Palms come together at the heart. 289 00:14:30,639 --> 00:14:32,190 Inhale in. 290 00:14:32,190 --> 00:14:37,440 Slow and steady, with control, bend your standing leg. 291 00:14:37,440 --> 00:14:39,380 Send the hips back. 292 00:14:41,601 --> 00:14:43,602 Inhale in. 293 00:14:43,602 --> 00:14:46,269 Exhale to release 294 00:14:46,269 --> 00:14:50,826 and come back through, feet together, really together. 295 00:14:50,826 --> 00:14:52,080 Let's take it to the other side. 296 00:14:52,080 --> 00:14:53,890 Alright, shift your weight. 297 00:14:53,890 --> 00:14:56,290 Step the right foot back. 298 00:14:56,290 --> 00:14:57,789 Breathe in. 299 00:14:57,789 --> 00:15:01,849 Inhale, reach the fingertips all the way up towards the sky. 300 00:15:01,849 --> 00:15:03,480 Exhale, draw the navel in. 301 00:15:03,480 --> 00:15:06,863 From there, we slide the right knee all the way up, 302 00:15:06,863 --> 00:15:09,043 standing one-legged Tadasana. 303 00:15:09,043 --> 00:15:13,014 Press away from the mat with your left foot. 304 00:15:13,014 --> 00:15:18,406 Great. Option to bring the palms together here at the heart. 305 00:15:18,406 --> 00:15:19,759 Inhale in. 306 00:15:19,759 --> 00:15:23,039 Exhale, slow and steady, we send that right foot back. 307 00:15:23,039 --> 00:15:24,719 Again, toes can stay on the ground here 308 00:15:24,719 --> 00:15:26,965 and we can work here. 309 00:15:26,965 --> 00:15:29,294 Maybe little baby lifts. 310 00:15:30,402 --> 00:15:31,521 If the leg is lifting, 311 00:15:31,521 --> 00:15:34,237 try to level those hips by thinking 312 00:15:34,237 --> 00:15:38,010 of spiraling your right toes down. 313 00:15:41,081 --> 00:15:44,095 Finding a variation here with the arms. 314 00:15:44,095 --> 00:15:47,491 Keeping the neck nice and long. 315 00:15:52,752 --> 00:15:54,679 Trust the process. 316 00:15:54,679 --> 00:15:56,199 Breathe. 317 00:16:00,161 --> 00:16:02,480 And then slowly, we'll come back to that 318 00:16:02,480 --> 00:16:04,679 standing One-Legged Tadasana. 319 00:16:04,679 --> 00:16:06,066 Lift the right knee, 320 00:16:06,066 --> 00:16:09,639 cross the right ankle over the top of the left thigh. 321 00:16:09,639 --> 00:16:11,411 Bring your palms back to your heart space 322 00:16:11,411 --> 00:16:13,290 if you haven't already and we'll begin to 323 00:16:13,290 --> 00:16:16,791 sink back into the hips. 324 00:16:16,791 --> 00:16:19,610 Press the palms together for stability. 325 00:16:20,516 --> 00:16:22,750 Breathe in. 326 00:16:22,750 --> 00:16:25,240 Breathe out. 327 00:16:25,240 --> 00:16:27,480 And then slowly, release. 328 00:16:27,480 --> 00:16:29,399 Come back up. Bring the feet together. 329 00:16:29,399 --> 00:16:30,699 No need to look down. 330 00:16:30,699 --> 00:16:33,602 Inhale, reach the fingertips up high. 331 00:16:33,602 --> 00:16:35,828 And exhale, sigh it out as you 332 00:16:35,828 --> 00:16:40,493 Forward Fold for the final time of this practice. 333 00:16:40,493 --> 00:16:43,510 Let it hang here for a moment. 334 00:16:46,469 --> 00:16:49,975 Good. Then bend your knees, bring your hands to the mat. 335 00:16:49,975 --> 00:16:53,010 Step one foot back, then the other 336 00:16:53,010 --> 00:16:56,217 and slowly lower to your knees. 337 00:16:56,217 --> 00:16:58,134 Now swing the legs to the side 338 00:16:58,134 --> 00:17:00,269 that you don't normally swing them to. 339 00:17:00,269 --> 00:17:02,300 So I’m gonna go to my left 340 00:17:02,300 --> 00:17:07,125 and come through to a seat that way. 341 00:17:07,125 --> 00:17:09,955 Send the legs out long, point the toes, 342 00:17:09,955 --> 00:17:14,314 interlace the fingertips. Slow this down. 343 00:17:14,314 --> 00:17:17,629 Trust that with practice, this will shift. 344 00:17:19,245 --> 00:17:24,581 With observation, with connection to your center 345 00:17:25,995 --> 00:17:29,534 slowly lower all the way down 346 00:17:29,534 --> 00:17:32,404 until the head reaches the earth. 347 00:17:32,404 --> 00:17:36,048 Then we're gonna hug one knee into the chest, 348 00:17:36,048 --> 00:17:39,188 then the other and send the knees 349 00:17:39,188 --> 00:17:41,947 to the left side for a twist. 350 00:17:41,947 --> 00:17:46,621 Open up through your right arm, your right wing. 351 00:17:46,621 --> 00:17:49,365 Rest your right shoulder down on the ground. 352 00:17:49,365 --> 00:17:51,493 Breathe in. 353 00:17:51,493 --> 00:17:53,986 Close your eyes as you breathe out. 354 00:17:58,124 --> 00:18:00,323 Inhale in. 355 00:18:00,323 --> 00:18:04,270 Exhale. Slowly rock it back to center 356 00:18:04,270 --> 00:18:06,598 and take it to the other side. 357 00:18:07,621 --> 00:18:12,160 Working that left shoulder to soften down to the ground. 358 00:18:14,220 --> 00:18:16,779 Breathing into the twist. 359 00:18:28,981 --> 00:18:29,799 Inhale in. 360 00:18:29,799 --> 00:18:33,734 As you exhale, melt it back to center. 361 00:18:33,734 --> 00:18:36,039 And extend legs out long. 362 00:18:36,039 --> 00:18:40,499 Arms are gonna come either to rest gently at your sides 363 00:18:40,499 --> 00:18:43,973 or somewhere placed on the body. 364 00:18:46,633 --> 00:18:48,789 Maybe hands on the belly. 365 00:18:48,789 --> 00:18:51,559 One hand on the heart, one hand on the belly. 366 00:18:57,248 --> 00:19:00,519 Or palms face up at your side. 367 00:19:02,006 --> 00:19:06,954 Close your eyes. Take a deep, deep breath in. 368 00:19:09,650 --> 00:19:12,270 Connect the exhale as you breathe out. 369 00:19:12,270 --> 00:19:14,680 Relax everything. 370 00:19:16,453 --> 00:19:18,420 Surrender. 371 00:19:23,882 --> 00:19:27,511 What sensations 372 00:19:27,511 --> 00:19:31,839 can arise when we completely allow ourselves 373 00:19:31,839 --> 00:19:35,680 to surrender to trust. 374 00:19:52,461 --> 00:19:56,453 Let your breath flow easy now here. 375 00:20:01,142 --> 00:20:04,991 You can take this contemplation, 376 00:20:07,337 --> 00:20:08,969 this theme of trust, 377 00:20:08,969 --> 00:20:13,240 trusting the process with you off the mat, 378 00:20:13,240 --> 00:20:18,044 of course, and into your daily life. 379 00:20:19,827 --> 00:20:20,685 When you're ready, 380 00:20:20,685 --> 00:20:22,640 start to wiggle the fingers and the toes. 381 00:20:22,640 --> 00:20:25,079 Bring the palms together 382 00:20:25,079 --> 00:20:28,519 and slowly draw them up towards the forehead to close. 383 00:20:33,072 --> 00:20:35,550 Let's end this session 384 00:20:35,550 --> 00:20:39,130 by breathing one last time in together. 385 00:20:41,767 --> 00:20:45,424 And connecting that exhale as you breathe out. 386 00:20:45,424 --> 00:20:47,920 All of us in this together. 387 00:20:51,025 --> 00:20:53,069 Great work. 388 00:20:53,069 --> 00:20:55,586 You’re amazing. I’ll see you tomorrow. 389 00:20:57,307 --> 00:21:00,588 (light music)