1 00:00:04,118 --> 00:00:06,799 - Oh, hello there. I didn't see you. 2 00:00:06,799 --> 00:00:09,434 Welcome back to Center Your 30 Day Yoga Journey. 3 00:00:09,434 --> 00:00:12,689 It's Day 14. It's time to stretch it out. 4 00:00:12,689 --> 00:00:14,742 Let's get started. 5 00:00:14,742 --> 00:00:20,180 (light music) 6 00:00:34,937 --> 00:00:37,250 Alright, welcome back. 7 00:00:37,250 --> 00:00:39,410 Let's begin seated. 8 00:00:39,410 --> 00:00:41,525 We're gonna start in Sadasana. 9 00:00:41,525 --> 00:00:43,650 We've done this once before in this journey 10 00:00:43,650 --> 00:00:47,270 but you're gonna bring your left heel in first, 11 00:00:47,270 --> 00:00:49,856 right heel in to follow. 12 00:00:51,307 --> 00:00:53,191 Benji, everybody. 13 00:00:54,590 --> 00:00:57,334 Feel free to lift those hips up high. 14 00:00:59,029 --> 00:01:02,499 And then we're gonna take, I mean, on a blanket or a block, 15 00:01:02,499 --> 00:01:04,930 sorry, if you're like, “Wait, what? What are we doing?" 16 00:01:04,930 --> 00:01:05,920 Focus, Adriene. 17 00:01:05,920 --> 00:01:08,719 We're gonna take the arms all the way up and overhead. 18 00:01:08,719 --> 00:01:11,840 Take a deep breath. 19 00:01:11,840 --> 00:01:16,319 And on your exhale, just slow and gentle twist to the left. 20 00:01:16,319 --> 00:01:19,480 Right fingertips or right palm on the left knee. 21 00:01:19,480 --> 00:01:23,359 You can close your eyes here. 22 00:01:23,359 --> 00:01:25,750 Think about stacking the head over the heart 23 00:01:25,750 --> 00:01:27,803 and the heart over the pelvis. 24 00:01:29,169 --> 00:01:33,354 Tuck the chin slightly to lengthen the back of the neck. 25 00:01:35,359 --> 00:01:39,991 And relax your shoulders as you begin to deepen the breath. 26 00:01:41,159 --> 00:01:44,430 Think about lengthening through 27 00:01:44,430 --> 00:01:47,938 the crown of the head as you breathe in. 28 00:01:49,629 --> 00:01:54,760 And think about moving your heart center and your navel, 29 00:01:54,760 --> 00:01:57,879 just a little more to the left, a little further into 30 00:01:57,879 --> 00:02:00,513 the twist as you breathe out. 31 00:02:02,519 --> 00:02:06,556 So that's the lift and a lengthen on the inhale. 32 00:02:08,120 --> 00:02:12,939 And a contraction of the navel as you see if you can journey 33 00:02:12,939 --> 00:02:16,956 a little more into the twist on the exhale. 34 00:02:19,639 --> 00:02:25,080 And you might notice it's a little hard to drop in today. 35 00:02:25,080 --> 00:02:27,930 Maybe your focus is elsewhere. 36 00:02:27,930 --> 00:02:31,170 Just a reminder, that's part of the game. 37 00:02:31,170 --> 00:02:34,210 That's completely expected. 38 00:02:34,210 --> 00:02:37,087 So just use 39 00:02:37,087 --> 00:02:40,552 the sound of my voice to guide you. 40 00:02:43,179 --> 00:02:45,994 And keep coming back to 41 00:02:47,373 --> 00:02:51,399 the sensations in your body and the sound of your breath. 42 00:02:55,319 --> 00:02:57,159 Slowly release that. 43 00:02:57,159 --> 00:02:58,779 Come back to center. 44 00:02:58,779 --> 00:03:00,680 Big inhale to spread the fingertips, 45 00:03:00,680 --> 00:03:02,439 reach up towards the sky. 46 00:03:02,439 --> 00:03:04,280 And then slowly exhale, 47 00:03:04,280 --> 00:03:07,820 floating into your twist on the right side. 48 00:03:07,820 --> 00:03:10,380 Don't have to push here or force. 49 00:03:10,380 --> 00:03:11,520 Tuck the chin. 50 00:03:11,520 --> 00:03:13,703 Sit up nice and tall. 51 00:03:17,400 --> 00:03:21,318 Lifting and lengthening as you inhale. 52 00:03:23,549 --> 00:03:29,049 And playing with that journey into the twist as you exhale. 53 00:03:42,319 --> 00:03:44,560 Relax your jaw. 54 00:03:44,560 --> 00:03:49,020 Soften through the skin of your face, your forehead, the brows. 55 00:03:51,960 --> 00:03:54,680 And then gently release it back to center. 56 00:03:54,680 --> 00:03:57,290 Bring the palms or the fingertips to the earth. 57 00:03:57,290 --> 00:04:00,520 And we're just gonna slow and steady, start to sway the 58 00:04:00,520 --> 00:04:03,620 shoulders and the heart center a little left to right 59 00:04:03,620 --> 00:04:08,159 as you gently walk the fingertips or the hands. 60 00:04:08,159 --> 00:04:11,280 Not or the hands, but and the hands (laughs) 61 00:04:11,280 --> 00:04:14,360 all the way out in front. 62 00:04:14,360 --> 00:04:16,760 Basically you can have your fingertips on the ground 63 00:04:16,760 --> 00:04:20,000 or feel free to find that hand to earth connection, 64 00:04:20,000 --> 00:04:21,869 whatever works best for you. 65 00:04:21,869 --> 00:04:24,560 So we're swaying a little left to right. 66 00:04:24,560 --> 00:04:28,040 Eventually, we may find that we come all the way forward. 67 00:04:28,040 --> 00:04:31,146 Relaxing the weight to the head down. 68 00:04:34,270 --> 00:04:36,919 And then find your breath again here. 69 00:04:36,919 --> 00:04:40,260 Inhaling deeply. 70 00:04:40,260 --> 00:04:44,527 Feeling that stretch as you breathe in. 71 00:04:46,820 --> 00:04:48,655 And as you breathe out. 72 00:04:49,929 --> 00:04:52,300 Softening. 73 00:04:56,470 --> 00:05:00,480 And then slowly press back up. 74 00:05:00,480 --> 00:05:03,319 We'll send both legs out. 75 00:05:03,319 --> 00:05:05,210 Flex the feet towards the face. 76 00:05:05,210 --> 00:05:09,199 Feet and ankles in line with the hip points. 77 00:05:10,349 --> 00:05:12,499 Great. Then lift one knee, then the other. 78 00:05:12,499 --> 00:05:14,800 Inhale, reach the fingertips up high again, 79 00:05:14,800 --> 00:05:15,760 spread the fingers. 80 00:05:15,760 --> 00:05:18,195 Exhale, think up and over as you reach 81 00:05:18,195 --> 00:05:22,240 towards the shins, the ankles, 82 00:05:22,240 --> 00:05:24,251 or the outer edges of the feet. 83 00:05:25,209 --> 00:05:27,480 Everyone, inhale. Find length. 84 00:05:27,480 --> 00:05:30,240 Think about that halfway lift that we do when we're in a 85 00:05:30,240 --> 00:05:35,160 standing Forward Fold, only we're seated here. 86 00:05:35,160 --> 00:05:38,639 And on your exhale, round the spine, tuck the chin. 87 00:05:38,639 --> 00:05:40,000 You might start to straighten your legs 88 00:05:40,000 --> 00:05:43,113 but you don't need to force or lock the knees. 89 00:05:44,750 --> 00:05:45,690 Breathe here. 90 00:05:45,690 --> 00:05:49,702 And once again, feel that inhale. 91 00:05:50,810 --> 00:05:53,783 Stretch the skin of the back. 92 00:05:55,480 --> 00:05:59,502 And soften everything on the exhale. 93 00:06:06,598 --> 00:06:10,299 Take one more breath here. 94 00:06:10,299 --> 00:06:12,959 And then slowly release. 95 00:06:12,959 --> 00:06:16,599 And we'll bring the right heel in, left foot to follow. 96 00:06:16,599 --> 00:06:20,279 And walking the hands slowly out in front. 97 00:06:20,279 --> 00:06:24,000 Finding that gentle sway. 98 00:06:24,000 --> 00:06:27,232 Eventually, maybe making your way 99 00:06:28,923 --> 00:06:30,625 down so that you can relax 100 00:06:30,625 --> 00:06:33,519 the weight of the head and the heart towards the earth. 101 00:06:33,519 --> 00:06:35,347 Breathe. 102 00:06:39,209 --> 00:06:42,057 Rock back a little bit in the pelvis 103 00:06:42,057 --> 00:06:47,120 so you can feel that deep stretch in the low back 104 00:06:47,120 --> 00:06:49,506 and the outer hip. 105 00:06:56,730 --> 00:06:59,730 Then from here, ground through the hands, 106 00:06:59,730 --> 00:07:01,759 draw your navel up and in 107 00:07:01,759 --> 00:07:04,399 and the first thing that's going to move is the center, 108 00:07:04,399 --> 00:07:05,540 your center of the body. 109 00:07:05,540 --> 00:07:09,789 So your core, this energy that we've been cultivating 110 00:07:09,789 --> 00:07:13,910 in the core muscles, initiate the movement from there. 111 00:07:13,910 --> 00:07:18,360 And that is going to be what allows the hips to follow 112 00:07:18,360 --> 00:07:23,569 and we're going to come forward all the way to all fours. 113 00:07:23,569 --> 00:07:25,720 Bring the knees as wide as your mat. 114 00:07:25,720 --> 00:07:26,920 Left hand to the earth. 115 00:07:26,920 --> 00:07:28,639 Right fingertips up towards the sky. 116 00:07:28,639 --> 00:07:30,150 Big stretch. 117 00:07:30,150 --> 00:07:33,040 And then on an exhale, thread the needle. 118 00:07:33,040 --> 00:07:35,639 Nice and easy, coming on to the outer edge of the 119 00:07:35,639 --> 00:07:37,120 right shoulder, right ear. 120 00:07:37,120 --> 00:07:40,249 So we're getting a nice stretch in the upper back body. 121 00:07:40,249 --> 00:07:42,800 Breathing deep here, you can bring the left hand 122 00:07:42,800 --> 00:07:45,800 to the small of the back or up to the sky. 123 00:07:45,800 --> 00:07:47,962 Or if you'd like to take a little bind here, 124 00:07:47,962 --> 00:07:50,499 you can reach the left fingertips 125 00:07:50,499 --> 00:07:53,189 to the top of the right thigh. 126 00:07:53,189 --> 00:07:57,003 Breathe in as you spiral your heart up towards the sky. 127 00:07:59,619 --> 00:08:01,849 Whew, then slowly release. 128 00:08:01,849 --> 00:08:04,439 Take it to the other side. Right hand to the earth. 129 00:08:04,439 --> 00:08:06,700 Left fingertips reach all the way up. 130 00:08:08,429 --> 00:08:11,010 On an exhale, threading the needle here. 131 00:08:11,010 --> 00:08:13,119 Find what feels good. 132 00:08:13,119 --> 00:08:17,082 Stretching out the muscles of the upper back body. 133 00:08:23,154 --> 00:08:25,879 Maybe bringing the right hand to the small of the back 134 00:08:25,879 --> 00:08:29,653 or finding that bind here on the other side. 135 00:08:37,658 --> 00:08:40,219 Lovely. Slowly release. 136 00:08:40,219 --> 00:08:42,080 Come back to all fours. 137 00:08:42,080 --> 00:08:43,609 Walk the knees together. 138 00:08:43,609 --> 00:08:46,660 And we're just gonna slowly melt to the belly from here. 139 00:08:46,660 --> 00:08:49,499 Come up onto the elbows here. 140 00:08:49,499 --> 00:08:50,728 And you're gonna bring the right elbow 141 00:08:50,728 --> 00:08:52,488 to the center of your mat. 142 00:08:52,488 --> 00:08:54,759 Then we're gonna bend the left knee. 143 00:08:54,759 --> 00:08:58,419 And just look back at it. (laughs) And then from here, 144 00:08:58,419 --> 00:09:01,479 we're gonna press out of that right forearm. 145 00:09:01,479 --> 00:09:04,179 So you can keep a fist in the right hand for stability 146 00:09:04,179 --> 00:09:05,789 or press into the right palm. 147 00:09:05,789 --> 00:09:07,450 We're just gonna reach back and maybe 148 00:09:07,450 --> 00:09:11,119 try to grab that inner arch of the left foot. 149 00:09:11,119 --> 00:09:13,759 If that doesn't happen, just give it a point. 150 00:09:13,759 --> 00:09:18,719 Reaching, reaching, drawing the left heel towards the glute. 151 00:09:18,719 --> 00:09:22,039 Option to take the hands, of course, to the top of the toes. 152 00:09:22,039 --> 00:09:23,300 If you've been practicing for a while 153 00:09:23,300 --> 00:09:26,129 or if that's in your body today. Breathe deep. 154 00:09:26,129 --> 00:09:28,739 We don't need to force it though. 155 00:09:28,739 --> 00:09:31,088 And then we'll release and take it to the other side. 156 00:09:31,088 --> 00:09:35,979 Left elbow comes to center. 157 00:09:35,979 --> 00:09:39,730 Reaching back with the right hand this time. 158 00:09:39,730 --> 00:09:41,159 Bend your right knee. 159 00:09:41,159 --> 00:09:42,799 Maybe we just point. 160 00:09:42,799 --> 00:09:44,909 Careful not to collapse into that left shoulder. 161 00:09:44,909 --> 00:09:48,399 So really strengthen that left shoulder, left arm 162 00:09:48,399 --> 00:09:50,540 by pressing away from your yoga mat. 163 00:09:51,680 --> 00:09:52,919 Big quad stretch here. 164 00:09:52,919 --> 00:09:57,104 Find what feels good on this side of the body today. 165 00:10:00,779 --> 00:10:02,210 Breathe. 166 00:10:03,460 --> 00:10:07,399 And slowly with control, release. 167 00:10:07,399 --> 00:10:08,390 Awesome. 168 00:10:08,390 --> 00:10:11,320 Draw the hands now back in line with the ribcage. 169 00:10:11,320 --> 00:10:12,519 Press into the tops of the feet. 170 00:10:12,519 --> 00:10:13,639 Press into the pubic bone. 171 00:10:13,639 --> 00:10:15,080 Let's find our back extension here. 172 00:10:15,080 --> 00:10:18,119 Inhale, lift and lengthen. Tuck the chin. 173 00:10:18,119 --> 00:10:20,600 So this is a little bit different than Cobra. 174 00:10:20,600 --> 00:10:22,879 We're finding extension from the crown of the head, 175 00:10:22,879 --> 00:10:25,030 squeezing the elbows in, 176 00:10:25,030 --> 00:10:26,530 hugging the low ribs in a hair 177 00:10:26,530 --> 00:10:29,519 to strengthen the muscles in the back. 178 00:10:29,519 --> 00:10:31,250 Beautiful. 179 00:10:31,250 --> 00:10:32,639 Inhale. 180 00:10:32,639 --> 00:10:34,639 Exhale to let it go. 181 00:10:34,639 --> 00:10:36,199 Forehead kisses the mat. 182 00:10:36,199 --> 00:10:38,874 We're gonna press up to all fours. 183 00:10:38,874 --> 00:10:40,789 Drop the hands now, excuse me. 184 00:10:40,789 --> 00:10:43,189 Drop the elbows now where the hands were, 185 00:10:43,189 --> 00:10:45,250 coming into that Puppy Posture. 186 00:10:45,250 --> 00:10:46,630 So plant the palms. 187 00:10:46,630 --> 00:10:48,240 Keep the elbows rooted. 188 00:10:48,240 --> 00:10:52,160 Draw the navel in and up as you walk the knees back, 189 00:10:52,160 --> 00:10:53,629 tailbone towards the sky. 190 00:10:53,629 --> 00:10:57,292 We're going to take five deep breaths here. 191 00:11:03,310 --> 00:11:08,280 Listening to your inhalations and your exhalations. 192 00:11:08,280 --> 00:11:13,181 Making them nice and slow and sweet. 193 00:11:29,638 --> 00:11:32,780 Then after about five breaths, you can rock the hips a little 194 00:11:32,780 --> 00:11:35,880 left to right if that feels good. 195 00:11:35,880 --> 00:11:38,047 Open and close the jaw. 196 00:11:39,417 --> 00:11:41,900 And then make your way slowly back up. 197 00:11:41,900 --> 00:11:43,328 Walk the knees up just a bit. 198 00:11:43,328 --> 00:11:44,879 And then we're gonna step the right foot, 199 00:11:44,879 --> 00:11:46,620 just the right foot, all the way up. 200 00:11:46,620 --> 00:11:49,600 Take a second here to walk your left knee back. 201 00:11:49,600 --> 00:11:51,780 We're really going for the stretch today. 202 00:11:51,780 --> 00:11:54,919 We've been working on the stability, so don't let that go. 203 00:11:54,919 --> 00:11:58,369 So that means maybe hug the inner thighs to the midline. 204 00:11:58,369 --> 00:12:01,569 Connect the muscles that are gonna help you 205 00:12:01,569 --> 00:12:05,640 lift the fingertips forward, up, and back, 206 00:12:05,640 --> 00:12:06,600 Crescent Lunge. 207 00:12:06,600 --> 00:12:09,680 Lift the heart. Lift your chest. 208 00:12:09,680 --> 00:12:14,210 Pinkies forward, thumbs back. Take a deep breath in. 209 00:12:14,210 --> 00:12:16,789 And a long breath out to bring it all the way 210 00:12:16,789 --> 00:12:18,940 back down to your lunge. 211 00:12:18,940 --> 00:12:20,120 Send the hips back, 212 00:12:20,120 --> 00:12:22,969 flex the right toes towards your face. 213 00:12:22,969 --> 00:12:24,709 Breathe in. 214 00:12:26,180 --> 00:12:29,039 Breathe out as you relax the weight of the head down. 215 00:12:29,039 --> 00:12:32,707 Take one more slow cycle of breath here. 216 00:12:40,940 --> 00:12:42,020 Now listen carefully, 217 00:12:42,020 --> 00:12:44,480 we're gonna slowly roll it forward. 218 00:12:44,480 --> 00:12:47,259 And nice and slow, very mindfully, 219 00:12:47,259 --> 00:12:49,540 so with our attention, we're gonna inch the 220 00:12:49,540 --> 00:12:52,229 right foot towards the left side of the mat. 221 00:12:52,229 --> 00:12:53,960 And we're gonna use the hands 222 00:12:53,960 --> 00:12:55,820 to draw the right heel in 223 00:12:55,820 --> 00:12:59,000 and sink the hips down into our Pigeon Posture. 224 00:12:59,000 --> 00:13:00,780 If this is not right for your body, 225 00:13:00,780 --> 00:13:02,919 we've been doing Reclined Pigeon. 226 00:13:02,919 --> 00:13:07,629 So you can flip on your back and do this stretch that way. 227 00:13:07,629 --> 00:13:12,309 With your back on the ground, threading the needle. 228 00:13:12,309 --> 00:13:15,570 Alright, activate both feet. 229 00:13:15,570 --> 00:13:17,909 Everyone, take a deep breath in. 230 00:13:17,909 --> 00:13:21,120 If you're with me in this posture, lift the chest up. 231 00:13:21,120 --> 00:13:24,350 Find that stretch through the front body first. 232 00:13:24,350 --> 00:13:25,289 And then on your exhale, 233 00:13:25,289 --> 00:13:28,720 you can journey down maybe to the forearms 234 00:13:28,720 --> 00:13:31,520 or even reaching the fingertips all the way out 235 00:13:31,520 --> 00:13:34,262 as we relax the weight of the head down. 236 00:13:36,199 --> 00:13:39,950 Keep the back foot active whether you're in the same 237 00:13:39,950 --> 00:13:42,444 shape as me or on your back. 238 00:13:44,760 --> 00:13:47,543 Both feet are active. 239 00:13:48,750 --> 00:13:50,067 Breathe. 240 00:13:54,031 --> 00:13:57,052 Letting go of any stress 241 00:13:59,637 --> 00:14:04,347 or tension that you might be holding in the body. 242 00:14:05,759 --> 00:14:10,851 You know, it collects, it stacks up on the growth path. 243 00:14:17,449 --> 00:14:22,950 Using your breath to inhale and find expansion. 244 00:14:26,035 --> 00:14:30,550 And using that exhale to release and let go. 245 00:14:34,400 --> 00:14:35,720 Lovely. 246 00:14:35,720 --> 00:14:38,399 Slow and steady, rock it back up. 247 00:14:38,399 --> 00:14:41,439 If you're on your back, come back to all fours slowly. 248 00:14:41,439 --> 00:14:42,619 If you're here with me, 249 00:14:42,619 --> 00:14:44,600 you're gonna look back at your left foot. 250 00:14:44,600 --> 00:14:48,559 And maybe capture the left ankle or the left inner arch. 251 00:14:48,559 --> 00:14:51,919 Coming into that deep psoas, 252 00:14:51,919 --> 00:14:55,279 quad, hip crease, stretch. 253 00:14:55,279 --> 00:14:59,600 See if you can dial your left hip down just a bit here. 254 00:14:59,600 --> 00:15:01,459 Inhale. 255 00:15:01,459 --> 00:15:04,799 And then exhale with control, we'll bring it back. 256 00:15:04,799 --> 00:15:10,040 And together, we'll all meet on all fours. 257 00:15:10,040 --> 00:15:14,500 Great, take the hips for a little circle one way 258 00:15:14,500 --> 00:15:16,480 and then the other. 259 00:15:18,780 --> 00:15:21,480 And then we'll step the left foot all the way up. 260 00:15:21,480 --> 00:15:24,580 Walk the right knee back for a little deeper stretch. 261 00:15:24,580 --> 00:15:27,220 When you're ready, engage the muscles 262 00:15:27,220 --> 00:15:28,700 to find that core connection 263 00:15:28,700 --> 00:15:31,840 and then sweep the fingertips forward, up and back, 264 00:15:31,840 --> 00:15:35,679 Crescent Lunge. Big breath here, big stretch. 265 00:15:35,679 --> 00:15:38,114 Inhale. 266 00:15:38,114 --> 00:15:41,263 Exhale to float the fingertips down. 267 00:15:41,263 --> 00:15:42,480 Send the hips back, 268 00:15:42,480 --> 00:15:44,960 left foot flexes towards the face. 269 00:15:44,960 --> 00:15:47,819 Inhale in, find length. 270 00:15:47,819 --> 00:15:50,799 And exhale to draw the chin to the chest. 271 00:15:50,799 --> 00:15:52,000 Relax the weight of the head. 272 00:15:52,000 --> 00:15:55,889 Take a full, slow breath cycle here. 273 00:16:04,839 --> 00:16:09,209 And then slowly rolling through the left foot. 274 00:16:09,209 --> 00:16:12,519 Mindfully, with your attention, bring that left foot over 275 00:16:12,519 --> 00:16:13,879 towards the right side of the mat. 276 00:16:13,879 --> 00:16:17,950 Use the palms to help guide that left hip down. 277 00:16:17,950 --> 00:16:21,030 Finding our Pigeon Pose on the other side. 278 00:16:21,030 --> 00:16:23,700 Inhale to lift and lengthen. 279 00:16:25,189 --> 00:16:29,471 And exhale to soften into the fold. 280 00:16:34,740 --> 00:16:36,939 Close your eyes. 281 00:16:38,675 --> 00:16:43,739 And feel how your breath can enhance the stretch. 282 00:16:50,919 --> 00:16:53,879 Bonus, I feel like in yoga because not only 283 00:16:53,879 --> 00:16:57,339 does your breath enhance the stretch, but for me, 284 00:16:57,339 --> 00:17:00,980 there's just another layer, right? 285 00:17:00,980 --> 00:17:03,369 The energetic body. 286 00:17:04,740 --> 00:17:07,679 Inhaling, sending awareness 287 00:17:07,679 --> 00:17:09,259 to maybe areas that 288 00:17:09,259 --> 00:17:13,137 you haven't sent awareness to in a while. 289 00:17:14,609 --> 00:17:19,369 And again, using that exhale as an opportunity to let go 290 00:17:19,369 --> 00:17:21,978 of what no longer serves. 291 00:17:38,580 --> 00:17:41,920 Gently use the palms to press back up. 292 00:17:41,920 --> 00:17:44,499 If you are on your back, you can stay there. 293 00:17:44,499 --> 00:17:46,039 Hug the knees into the chest 294 00:17:46,039 --> 00:17:48,659 and we will join you in just a moment. 295 00:17:48,659 --> 00:17:51,359 Lifting up in that Pigeon, you have the option to look back 296 00:17:51,359 --> 00:17:53,240 at the right toes now. 297 00:17:53,240 --> 00:17:57,930 Maybe bend that right knee and capture the ankle here. 298 00:17:57,930 --> 00:18:01,109 Think about dialing your right hip point down 299 00:18:01,109 --> 00:18:03,610 as you come into this shape. 300 00:18:03,610 --> 00:18:05,720 Breathing deep. Lifting the heart. 301 00:18:05,720 --> 00:18:09,650 Opening up through that pectoral. 302 00:18:09,650 --> 00:18:12,279 Nice. And then with control, slowly release. 303 00:18:12,279 --> 00:18:15,359 Listen carefully: you’re gonna rock onto your left hip. 304 00:18:15,359 --> 00:18:18,559 Swing ol’ right leg around. (laughs) 305 00:18:19,710 --> 00:18:21,839 And then send the legs out long, 306 00:18:21,839 --> 00:18:24,640 point the toes, interlace the fingertips 307 00:18:24,640 --> 00:18:26,630 and let's slowly roll it down. 308 00:18:26,630 --> 00:18:29,619 Massaging the glutes as we go down. 309 00:18:29,619 --> 00:18:31,869 Drawing the navel in. 310 00:18:31,869 --> 00:18:34,760 And then we'll release onto our backs. 311 00:18:34,760 --> 00:18:36,320 Let's all come together now, 312 00:18:36,320 --> 00:18:40,510 hugging the knees into the chest. 313 00:18:40,510 --> 00:18:46,005 Drawing circles with the knees one way and then the other. 314 00:18:51,740 --> 00:18:53,480 And then drop your left foot down, 315 00:18:53,480 --> 00:18:54,800 send your right foot up. 316 00:18:54,800 --> 00:18:58,539 Interlace the fingertips behind the back of the leg. 317 00:18:58,539 --> 00:19:02,710 Option to extend the left leg out long here. 318 00:19:02,710 --> 00:19:04,359 Third option to inhale in. 319 00:19:04,359 --> 00:19:06,460 And exhale, slowly lift the head, 320 00:19:06,460 --> 00:19:08,209 the neck, the shoulders up. 321 00:19:08,209 --> 00:19:10,720 You can flex the feet here or point 322 00:19:10,720 --> 00:19:14,060 or maybe a combination of both. 323 00:19:17,360 --> 00:19:18,319 And then we'll switch. 324 00:19:18,319 --> 00:19:21,349 Right foot down, left leg up high. 325 00:19:21,349 --> 00:19:22,942 Same thing. 326 00:19:34,727 --> 00:19:38,880 Alright, and when you feel satisfied, slowly release. 327 00:19:38,880 --> 00:19:41,319 If there's any other stretch you want to take before you 328 00:19:41,319 --> 00:19:44,640 extend the legs out long, be my guest. 329 00:19:44,640 --> 00:19:46,685 Be my guest. 330 00:19:46,685 --> 00:19:48,579 (chuckles) That's a first. 331 00:19:48,579 --> 00:19:50,846 Alright, and we're gonna come 332 00:19:50,846 --> 00:19:55,089 eventually to 333 00:19:55,089 --> 00:19:57,389 a position that feels good for you 334 00:19:57,389 --> 00:20:01,096 where we can take our final, 335 00:20:01,096 --> 00:20:03,474 connective breath together. 336 00:20:04,529 --> 00:20:06,690 You did it. You did it. 337 00:20:08,040 --> 00:20:11,010 And I'm so honored to guide this practice, 338 00:20:11,010 --> 00:20:13,846 and practice alongside with you. 339 00:20:16,836 --> 00:20:21,079 Way to stretch the possibilities. 340 00:20:22,382 --> 00:20:24,092 We are nearing the halfway mark, 341 00:20:24,092 --> 00:20:29,020 so let's keep up the great work. 342 00:20:29,020 --> 00:20:31,799 I will see you tomorrow for Day 15. 343 00:20:31,799 --> 00:20:34,119 Until then, bring the palms together, 344 00:20:34,119 --> 00:20:36,651 thumbs up to the third eye. 345 00:20:36,651 --> 00:20:38,894 Inhale lots of love in. 346 00:20:41,353 --> 00:20:45,806 And exhale to close, lots of love out. 347 00:20:48,138 --> 00:20:50,235 See you tomorrow. 348 00:20:51,495 --> 00:20:54,616 (light music)