1 00:00:00,220 --> 00:00:02,370 - Hello everyone, welcome back to Center. 2 00:00:02,370 --> 00:00:05,976 It's Day 18 and this is one of 3 00:00:05,976 --> 00:00:08,468 my favorite practices of the whole journey. 4 00:00:08,468 --> 00:00:10,359 I love this theme. 5 00:00:10,359 --> 00:00:15,240 Today we are focusing on our gaze. 6 00:00:15,240 --> 00:00:16,689 Let's get started. 7 00:00:17,689 --> 00:00:22,631 (light music) 8 00:00:37,152 --> 00:00:38,437 Alright, let's start in 9 00:00:38,437 --> 00:00:40,479 a comfortable seat of your choice. 10 00:00:40,479 --> 00:00:43,799 Today's practice is all about focus. 11 00:00:43,799 --> 00:00:47,880 This idea of having an awareness of where our 12 00:00:47,880 --> 00:00:52,519 attention is going and having an understanding 13 00:00:52,519 --> 00:00:57,240 that where our attention goes, energy flows. 14 00:00:57,240 --> 00:00:58,720 So we say that a lot here on the channel 15 00:00:58,720 --> 00:01:00,858 and in the community and 16 00:01:00,858 --> 00:01:04,740 you've likely already noticed that in practice, 17 00:01:04,740 --> 00:01:07,049 whether consciously or unconscious so we're just 18 00:01:07,049 --> 00:01:08,524 gonna build on that today by 19 00:01:08,524 --> 00:01:13,319 focusing on our Drishti or our gaze. 20 00:01:13,319 --> 00:01:17,920 So bring the palms together, lift the sternum to the thumbs 21 00:01:17,920 --> 00:01:22,159 and instead of closing your eyes today, just allow your 22 00:01:22,159 --> 00:01:25,359 gaze to soften down gently past your nose, which is, 23 00:01:25,359 --> 00:01:28,040 of course, an option I've been giving this whole time. 24 00:01:28,040 --> 00:01:29,067 So if you've been doing that, 25 00:01:29,067 --> 00:01:32,753 you're one step ahead of the game. 26 00:01:36,196 --> 00:01:41,154 And just start to notice how you're feeling today. 27 00:01:43,040 --> 00:01:45,584 Notice your breath. 28 00:01:46,737 --> 00:01:51,079 And inevitably you start to find a 29 00:01:51,079 --> 00:01:54,543 real point on the ground 30 00:01:54,543 --> 00:01:56,579 in your current space that 31 00:01:56,579 --> 00:02:01,136 you're in that you focus on. 32 00:02:04,799 --> 00:02:10,300 We call this focal point the Drishti, 33 00:02:10,300 --> 00:02:13,504 the point in which you gaze upon. 34 00:02:15,479 --> 00:02:17,665 It can be incredibly helpful as 35 00:02:17,665 --> 00:02:21,262 we move through postures 36 00:02:21,262 --> 00:02:24,446 that require more balance. 37 00:02:26,319 --> 00:02:27,672 But on a bigger, 38 00:02:27,672 --> 00:02:32,239 almost more philosophical plane, 39 00:02:32,239 --> 00:02:37,491 this practice can really serve, I believe, off the mat 40 00:02:39,972 --> 00:02:41,506 as we essentially 41 00:02:41,506 --> 00:02:45,750 train our gaze 42 00:02:45,750 --> 00:02:49,780 to serve us and our nervous system 43 00:02:49,780 --> 00:02:52,610 and our energy 44 00:02:54,318 --> 00:02:57,740 rather than work against us. 45 00:03:00,289 --> 00:03:01,876 So just notice what's coming up here. 46 00:03:01,876 --> 00:03:03,738 You might like notice that your eyes want 47 00:03:03,738 --> 00:03:05,324 to divert different places. 48 00:03:05,324 --> 00:03:08,159 You might notice that you're blinking (chuckles) 49 00:03:08,159 --> 00:03:11,439 10 times the normal rate. 50 00:03:11,439 --> 00:03:13,979 You might notice that your monkey mind is just kind of 51 00:03:13,979 --> 00:03:18,749 wanting to fidget and that's all part of the training and 52 00:03:18,749 --> 00:03:22,284 I am devoting a whole day 53 00:03:22,284 --> 00:03:27,120 to this practice because it feels 54 00:03:27,120 --> 00:03:30,840 more important now, to me, than ever. 55 00:03:30,840 --> 00:03:34,709 So we spend so much time 56 00:03:34,709 --> 00:03:36,499 looking at our screens, 57 00:03:36,499 --> 00:03:39,880 kind of getting sucked into algorithms, 58 00:03:39,880 --> 00:03:43,570 pointing our attention and focus every which way 59 00:03:43,570 --> 00:03:45,120 from one moment to the next. 60 00:03:45,120 --> 00:03:49,814 This is a practice that helps us recenter, 61 00:03:52,074 --> 00:03:55,183 gain back that power of 62 00:03:55,183 --> 00:04:00,512 awareness of our attention and energy. 63 00:04:02,800 --> 00:04:06,949 Alright, now you can relax your eyelids here just for one more 64 00:04:06,949 --> 00:04:10,630 breath and this is what we call 65 00:04:10,630 --> 00:04:13,759 or what we're aiming for is a soft gaze. 66 00:04:13,759 --> 00:04:18,516 So you're not focused intently (laughs) on the point in front 67 00:04:18,516 --> 00:04:23,470 of you but the eyelids can kind of get heavy and there's 68 00:04:23,470 --> 00:04:27,410 just a soft ease to it. 69 00:04:27,410 --> 00:04:30,860 And if you have ever played with your peripheral vision, 70 00:04:30,860 --> 00:04:35,639 you notice that the soft gaze helps that as well. 71 00:04:35,639 --> 00:04:37,886 And if this is all very weird and strange to you, 72 00:04:37,886 --> 00:04:41,639 don't worry we're gonna play with it and put it into practice 73 00:04:41,639 --> 00:04:45,759 through shapes a plenty. 74 00:04:45,759 --> 00:04:50,279 Alright, now slow and steady release your hands and come 75 00:04:50,279 --> 00:04:54,270 forward onto all fours and take your soft gaze with you. 76 00:04:54,270 --> 00:04:59,240 And a little tip for your gaze practice, 77 00:04:59,240 --> 00:05:03,980 for your focal training is to move your gaze 78 00:05:03,980 --> 00:05:06,024 slowly from one thing to the next. 79 00:05:06,024 --> 00:05:09,959 So as you move through transitions in your practice, 80 00:05:09,959 --> 00:05:14,120 allow your gaze to follow at a slow pace. 81 00:05:14,120 --> 00:05:16,520 Alright, let's take it with us in Cat-Cow. 82 00:05:16,520 --> 00:05:18,000 So we know this form. 83 00:05:18,000 --> 00:05:20,839 Just take your gaze forward. 84 00:05:20,839 --> 00:05:22,120 Eyes stay open today. 85 00:05:22,120 --> 00:05:25,000 As you exhale, take your gaze towards your navel. 86 00:05:25,000 --> 00:05:26,399 Be specific. 87 00:05:27,951 --> 00:05:31,645 Inhale, drop the belly, gaze goes forward, 88 00:05:31,645 --> 00:05:33,919 out and up. 89 00:05:33,919 --> 00:05:37,290 And then exhale 90 00:05:37,290 --> 00:05:39,020 drawing the chin to the chest, 91 00:05:39,020 --> 00:05:41,639 gaze goes to the navel. 92 00:05:41,639 --> 00:05:45,108 One more time, inhale, send the gaze out 93 00:05:45,108 --> 00:05:48,079 as you open your chest. 94 00:05:48,079 --> 00:05:51,199 And this time as you exhale, draw the muscles of the core 95 00:05:51,199 --> 00:05:53,644 up and in and send your gaze towards your navel 96 00:05:53,644 --> 00:05:54,810 and hang out here. 97 00:05:54,810 --> 00:05:58,639 Breathe deep, crown of the head towards the ground. 98 00:05:58,639 --> 00:06:01,160 Inhale in. 99 00:06:01,160 --> 00:06:03,279 Exhale out. 100 00:06:03,279 --> 00:06:05,432 Good. Inhale to neutral. 101 00:06:05,432 --> 00:06:08,159 Curl the toes under here, listen carefully, inhale in, 102 00:06:08,159 --> 00:06:11,590 gaze straight down. Gaze straight down. 103 00:06:11,590 --> 00:06:13,336 As you exhale, lift the knees 104 00:06:13,336 --> 00:06:15,399 and let them hover here in Table. 105 00:06:15,399 --> 00:06:20,682 Recruit the abs, keep the neck long, shoulders tugging back. 106 00:06:20,682 --> 00:06:24,759 So we're not collapsed in the shoulders or into the weight 107 00:06:24,759 --> 00:06:27,920 of the palms but we're pressing away from the earth. 108 00:06:27,920 --> 00:06:31,040 Gaze straight down for three, breathe deep. 109 00:06:32,560 --> 00:06:35,519 Two and one. 110 00:06:35,519 --> 00:06:37,639 Slowly lower the knees. 111 00:06:37,639 --> 00:06:42,510 Nice and steady we're gonna uncurl the toes. 112 00:06:42,510 --> 00:06:46,840 And here we go, inhale, send the right toes out, 113 00:06:46,840 --> 00:06:49,759 gaze forward as you reach the left fingertips forward as if 114 00:06:49,759 --> 00:06:50,990 you're trying to shake a hand 115 00:06:50,990 --> 00:06:53,770 so left thumb up, left pinky down. 116 00:06:53,770 --> 00:06:57,369 Then exhale, gaze traces a line down the midline 117 00:06:57,369 --> 00:07:01,383 towards the navel, squeeze the limbs up and in. 118 00:07:01,383 --> 00:07:04,100 Good. Inhale, extend. 119 00:07:05,606 --> 00:07:08,639 And exhale, draw it up and in. 120 00:07:08,639 --> 00:07:11,759 Now whether you're new to the practice or practicing 121 00:07:11,759 --> 00:07:15,030 for a while, you can start to see how your gaze and 122 00:07:15,030 --> 00:07:18,237 your center could be connected here. 123 00:07:20,800 --> 00:07:24,920 Release and let's take it to the other side right away. 124 00:07:29,150 --> 00:07:31,160 Move nice and slow. 125 00:07:33,404 --> 00:07:35,000 Soft gaze. 126 00:07:37,077 --> 00:07:40,401 Connected to the movement. 127 00:07:47,572 --> 00:07:51,810 And then release and send it back to Extended Child's Pose 128 00:07:51,810 --> 00:07:55,759 or Child's Pose or any posture where you can close your eyes 129 00:07:55,759 --> 00:08:00,752 and just kind of think about and feel what just happened. 130 00:08:00,752 --> 00:08:01,960 Was that hard? 131 00:08:01,960 --> 00:08:04,959 Was your focus kind of diverting? 132 00:08:10,041 --> 00:08:13,959 And I do consider this a really sweet and somewhat 133 00:08:13,959 --> 00:08:16,979 intermediate or advanced practice. 134 00:08:16,979 --> 00:08:21,499 So taking the concept of Drishti or gaze beyond 135 00:08:21,499 --> 00:08:24,516 just balancing on one leg. 136 00:08:24,516 --> 00:08:28,199 Really using it as a centering practice. 137 00:08:30,588 --> 00:08:33,670 Alright, inhale see if you can open the eyes 138 00:08:33,670 --> 00:08:36,320 and slowly with a soft gaze rise up. 139 00:08:36,320 --> 00:08:40,279 Keep your focus down on the mat, curl the toes under and 140 00:08:40,279 --> 00:08:43,879 then send the hips up high, Downward Facing Dog. 141 00:08:43,879 --> 00:08:47,840 Trace a line with your focus towards your navel once again. 142 00:08:47,840 --> 00:08:49,850 Turn the toes in slightly. 143 00:08:49,850 --> 00:08:55,160 Internal rotation through the tops of the thighs, the hips. 144 00:08:55,160 --> 00:08:58,039 And then opposite rotation, external rotation in the 145 00:08:58,039 --> 00:09:02,050 shoulders as you press into the index finger and thumb. 146 00:09:02,050 --> 00:09:04,399 Good. Hold on to your focus. 147 00:09:06,186 --> 00:09:08,399 Inhale deeply. 148 00:09:08,399 --> 00:09:13,507 Exhale, bend the knees, draw a line with your gaze forward 149 00:09:13,507 --> 00:09:15,419 and then make your way to the top. 150 00:09:17,032 --> 00:09:18,919 Forward Fold. 151 00:09:18,919 --> 00:09:22,980 Again, instead of closing the eyes here just keep a soft 152 00:09:22,980 --> 00:09:25,960 gaze down gently past the nose. 153 00:09:25,960 --> 00:09:27,861 Breathe deep. 154 00:09:32,284 --> 00:09:34,280 Inhale in again. 155 00:09:36,457 --> 00:09:38,559 And exhale. 156 00:09:40,797 --> 00:09:43,720 Great. Draw your hands to your waist, 157 00:09:43,720 --> 00:09:45,806 bend your knees deeply and 158 00:09:45,806 --> 00:09:48,240 trace a line with your nose forward. 159 00:09:48,240 --> 00:09:52,399 Sending your gaze all the way forward to rise up here 160 00:09:52,399 --> 00:09:56,812 leading with your focus out. 161 00:09:56,812 --> 00:10:01,159 Press into your feet, slowly stand up, keep your gaze 162 00:10:01,159 --> 00:10:05,799 all the way out and see if you can find that softness, 163 00:10:05,799 --> 00:10:10,080 that heaviness in the eyelids. 164 00:10:10,080 --> 00:10:11,520 And I just want to say here 165 00:10:11,520 --> 00:10:13,580 as you practice this Mountain Pose 166 00:10:13,580 --> 00:10:17,639 with a soft gaze out, thank you for trusting me, 167 00:10:17,639 --> 00:10:19,164 for allowing the sound of my voice to 168 00:10:19,164 --> 00:10:22,990 guide you through this practice 169 00:10:22,990 --> 00:10:26,423 because in order to keep practicing 170 00:10:26,423 --> 00:10:29,311 this type of focus in your training you 171 00:10:29,311 --> 00:10:31,200 can't really always look at the screen. 172 00:10:31,200 --> 00:10:32,729 So look when you need to. 173 00:10:32,729 --> 00:10:36,519 Always look when you need a demo. 174 00:10:37,654 --> 00:10:40,419 Keep the body safe but when you don't need to look, 175 00:10:40,419 --> 00:10:44,499 you can practice with this soft focus, 176 00:10:44,499 --> 00:10:48,260 with this Drishti. 177 00:10:49,817 --> 00:10:51,861 Alright, inhale, you're gonna 178 00:10:51,861 --> 00:10:53,720 send the fingertips all the way up. 179 00:10:53,720 --> 00:10:55,961 Send your gaze down past your nose and 180 00:10:55,961 --> 00:10:58,987 find a little focal point on the ground. 181 00:10:58,987 --> 00:11:01,284 Can be a little speck of something 182 00:11:01,284 --> 00:11:04,224 or a corner or a crack. 183 00:11:04,224 --> 00:11:07,196 Deep breath in. 184 00:11:07,196 --> 00:11:10,000 Exhale, draw the navel in and up and we're just gonna lift 185 00:11:10,000 --> 00:11:12,720 up onto the toes, hold on to your Drishti. 186 00:11:12,720 --> 00:11:14,600 Lift up as high as you can go. 187 00:11:14,600 --> 00:11:16,377 Engage the legs. 188 00:11:16,377 --> 00:11:18,210 Good, and then lower down. 189 00:11:18,210 --> 00:11:20,275 Repeat. Inhale in. 190 00:11:21,320 --> 00:11:25,320 Exhale, draw the navel in and lift up as if someone was 191 00:11:25,320 --> 00:11:27,600 gently pulling you up from the fingertips. 192 00:11:27,600 --> 00:11:29,620 Hold on to that focal point. 193 00:11:30,689 --> 00:11:33,900 Keep holding onto it as you release. 194 00:11:33,900 --> 00:11:36,668 And then one more time, inhale in. 195 00:11:36,668 --> 00:11:39,966 Exhale, contract the abs and slowly lift up, 196 00:11:39,966 --> 00:11:43,323 hold onto that Drishti. 197 00:11:45,012 --> 00:11:46,519 And then release. 198 00:11:46,519 --> 00:11:49,440 Interlace the fingertips, elbows come wide here 199 00:11:49,440 --> 00:11:52,229 and we're gonna take it for a slow circle, dropping the left 200 00:11:52,229 --> 00:11:57,156 elbow down and around and then repeating. 201 00:11:57,156 --> 00:11:59,440 And just notice where your eyes go here. 202 00:11:59,440 --> 00:12:03,199 See if you can bring it down gently past the nose. 203 00:12:06,847 --> 00:12:09,165 And then reverse the circle. 204 00:12:17,956 --> 00:12:21,650 Nice and then we'll release that nice and slow we're gonna 205 00:12:21,650 --> 00:12:24,586 come to the center of the mat, turn to one side, 206 00:12:24,586 --> 00:12:26,720 walk the feet out nice and wide. 207 00:12:26,720 --> 00:12:29,439 Toes are gonna turn out. 208 00:12:29,439 --> 00:12:34,108 Feet are gonna be a little bit wider than your hips. 209 00:12:35,140 --> 00:12:38,475 Alright, hands come back to the waistline to start. 210 00:12:38,475 --> 00:12:40,615 And we're gonna slowly bend the knees, 211 00:12:40,615 --> 00:12:43,260 drop the center down and then lift it up. 212 00:12:43,260 --> 00:12:45,639 Drop the center down, bend the knees. 213 00:12:45,639 --> 00:12:46,519 And then lift it up. 214 00:12:46,519 --> 00:12:49,759 Now send your gaze down gently past your nose, drop. 215 00:12:51,035 --> 00:12:52,229 And lift. 216 00:12:52,229 --> 00:12:54,445 And lower. 217 00:12:54,445 --> 00:12:55,440 And lift. 218 00:12:55,440 --> 00:12:57,840 And the next time you lower, stay there. 219 00:12:57,840 --> 00:13:00,783 Hold onto your Drishti. 220 00:13:00,783 --> 00:13:03,179 Use the sound of my voice to guide you so hold on to 221 00:13:03,179 --> 00:13:05,759 that focus down gently past the nose. 222 00:13:05,759 --> 00:13:07,011 Find something. 223 00:13:07,011 --> 00:13:08,864 And then you're gonna lift the right heel, 224 00:13:08,864 --> 00:13:10,509 just the right heel. 225 00:13:10,509 --> 00:13:13,864 And lower. Try to stay low in this deep bend here 226 00:13:13,864 --> 00:13:16,403 and then lift the left heel. 227 00:13:16,403 --> 00:13:18,590 And lower. Now as things get more challenging, 228 00:13:18,590 --> 00:13:20,480 just notice what happens with your eyes. 229 00:13:20,480 --> 00:13:22,457 See if you can hold on to that Drishti 230 00:13:22,457 --> 00:13:23,891 and keep the center low. 231 00:13:23,891 --> 00:13:26,129 Right heel lifts. 232 00:13:26,129 --> 00:13:29,427 Breathe. Left heel lifts. 233 00:13:29,427 --> 00:13:30,960 Breathe. Right heel lifts. 234 00:13:30,960 --> 00:13:33,260 Stay low. 235 00:13:33,260 --> 00:13:35,370 Left heel lifts. 236 00:13:36,497 --> 00:13:38,510 Great, now both heels lift, 237 00:13:38,510 --> 00:13:41,360 option to bring the palms together at the heart. 238 00:13:41,360 --> 00:13:44,039 Hold on to that focus. 239 00:13:44,039 --> 00:13:48,470 Soften your gaze, keep the center low, get a little lower. 240 00:13:48,470 --> 00:13:50,528 Again, when things get challenging 241 00:13:50,528 --> 00:13:52,279 keep that gaze soft. 242 00:13:52,279 --> 00:13:53,479 Relax the shoulders. 243 00:13:53,479 --> 00:13:57,115 Maybe get an inch or two lower for three. 244 00:13:57,115 --> 00:13:59,650 Two. And one, release, ah. 245 00:13:59,650 --> 00:14:00,770 You can look at the screen. 246 00:14:00,770 --> 00:14:02,410 Inhale, reach the fingertips up high 247 00:14:02,410 --> 00:14:04,639 or maybe you look up towards the sky. 248 00:14:04,639 --> 00:14:07,660 Exhale, you're gonna send your right toes towards 249 00:14:07,660 --> 00:14:10,639 the front right corner of the mat, fingertips out wide. 250 00:14:10,639 --> 00:14:13,652 Turn the left toes in towards the front left corner of the mat 251 00:14:13,652 --> 00:14:15,919 and here we are, Warrior II. 252 00:14:15,919 --> 00:14:19,471 Bend that front knee and send your focus out 253 00:14:19,471 --> 00:14:22,629 beyond the right fingertips. 254 00:14:24,788 --> 00:14:26,530 Nice. 255 00:14:26,530 --> 00:14:28,682 Inhale in. 256 00:14:28,682 --> 00:14:31,392 And exhale to release and we're gonna come back 257 00:14:31,392 --> 00:14:33,799 to that same shape we're in. 258 00:14:33,799 --> 00:14:37,469 So turn both toes out. 259 00:14:37,469 --> 00:14:38,879 Hands come to the heart right away. 260 00:14:38,879 --> 00:14:41,710 This time inhale in, lift the sternum to the thumbs. 261 00:14:41,710 --> 00:14:43,612 Exhale, sink low. 262 00:14:44,761 --> 00:14:47,883 Fire up those quads, 263 00:14:47,883 --> 00:14:50,000 hamstrings, glutes. 264 00:14:51,348 --> 00:14:53,119 Find your Drishti. 265 00:14:54,246 --> 00:14:55,953 Nice. Then this time we're gonna send 266 00:14:55,953 --> 00:14:59,559 the fingertips out in front, left elbow over the right. 267 00:14:59,559 --> 00:15:01,960 Inhale, lift the elbows up. 268 00:15:01,960 --> 00:15:05,639 Exhale, sink deep into this shape, 269 00:15:05,639 --> 00:15:06,879 bending the knees a little more. 270 00:15:06,879 --> 00:15:10,631 Dropping your center and just find a soft focus 271 00:15:10,631 --> 00:15:14,240 just past the bind of your elbows here on the left side. 272 00:15:15,459 --> 00:15:17,786 Eagle Arms. 273 00:15:17,786 --> 00:15:19,200 And sink a little lower. 274 00:15:19,200 --> 00:15:20,599 Option, you don't have to take it, 275 00:15:20,599 --> 00:15:23,820 just an option to lift one heel. 276 00:15:23,820 --> 00:15:27,039 And then release. And then the other. 277 00:15:27,039 --> 00:15:28,679 And then release. And then both heels. 278 00:15:28,679 --> 00:15:31,269 Sink low, again, this is just an option. 279 00:15:31,269 --> 00:15:33,659 Press into the ball joint of your pinky toe 280 00:15:33,659 --> 00:15:36,319 if the heels are lifted. 281 00:15:36,319 --> 00:15:38,129 Great. Everyone release everything, 282 00:15:38,129 --> 00:15:39,400 straighten the legs, 283 00:15:39,400 --> 00:15:43,642 bring the fingertips out, Star Pose. Take up space. 284 00:15:43,642 --> 00:15:44,600 Inhale in. 285 00:15:44,600 --> 00:15:47,860 And then exhale, Warrior II to the back. 286 00:15:47,860 --> 00:15:50,363 So bend the left knee, 287 00:15:50,363 --> 00:15:54,240 send your focus out beyond the left fingertips. 288 00:16:02,423 --> 00:16:04,669 Inhale in. 289 00:16:04,669 --> 00:16:07,738 And exhale to bring it back to center, 290 00:16:07,738 --> 00:16:10,960 toes turn out, heels in. 291 00:16:10,960 --> 00:16:13,879 Last time here in Goddess Pose or Horse Pose. 292 00:16:13,879 --> 00:16:15,840 Lift the chest, inhale in. 293 00:16:15,840 --> 00:16:18,903 Exhale, sternum to thumbs so palms come together 294 00:16:18,903 --> 00:16:21,401 and we sink down low. 295 00:16:21,401 --> 00:16:23,240 Good. Then send the fingertips out. 296 00:16:23,240 --> 00:16:26,480 This time right elbow on top or opposite elbow on top. 297 00:16:26,480 --> 00:16:30,519 We inhale to lift the elbows, shoulders down and back and 298 00:16:30,519 --> 00:16:32,039 your gaze follows. 299 00:16:32,039 --> 00:16:34,159 And then exhale to sink a little lower. 300 00:16:34,159 --> 00:16:37,199 Draw the elbows in line with your heart center, 301 00:16:37,199 --> 00:16:42,426 gaze down gently past the bind. 302 00:16:42,426 --> 00:16:47,240 Stay low in your Goddess Pose or your Horse Pose. 303 00:16:47,240 --> 00:16:51,040 Option to lift one heel. 304 00:16:51,040 --> 00:16:53,120 And lower. Keep that soft gaze. 305 00:16:53,120 --> 00:16:55,442 Lift the other heel. 306 00:16:55,442 --> 00:16:57,519 And lower. And last one, you got this. 307 00:16:57,519 --> 00:16:58,240 Inhale. 308 00:16:58,240 --> 00:17:03,000 Exhale, lift both heels and hover here for a breath. 309 00:17:05,080 --> 00:17:07,039 And then slowly release everything. 310 00:17:07,039 --> 00:17:09,660 Everyone straighten the legs, Star Pose. 311 00:17:09,660 --> 00:17:11,880 Take up space. Inhale in. 312 00:17:11,880 --> 00:17:14,730 Exhale, clap the palms together up and overhead. 313 00:17:14,730 --> 00:17:18,720 (claps) Beautiful, and then slowly slither 314 00:17:18,720 --> 00:17:21,279 the palms back down to the heart. 315 00:17:21,279 --> 00:17:24,990 Great. We're gonna bring the feet together nice and easy 316 00:17:26,362 --> 00:17:29,640 and we're gonna take the gaze down gently past the nose. 317 00:17:31,371 --> 00:17:32,929 Inhale in here. 318 00:17:34,209 --> 00:17:36,549 Exhale to relax the shoulders. 319 00:17:38,864 --> 00:17:40,500 Inhale in again. 320 00:17:41,940 --> 00:17:45,480 And exhale to bow the head to the hands. 321 00:17:45,480 --> 00:17:48,230 Now you can close your eyes here 322 00:17:48,230 --> 00:17:50,949 and with the eyes closed here 323 00:17:50,949 --> 00:17:56,119 just feel your footing, feel your feet on the ground. 324 00:17:58,159 --> 00:18:01,520 And just notice where you are. 325 00:18:03,689 --> 00:18:08,229 Observe your breath as we start to wind it down here. 326 00:18:15,620 --> 00:18:19,619 We'll continue to build on this practice tomorrow 327 00:18:19,619 --> 00:18:23,495 and in the coming days. 328 00:18:23,495 --> 00:18:26,840 And of course, if there's anything, any other movement 329 00:18:26,840 --> 00:18:29,333 or breath work your body is craving on the mat before you 330 00:18:29,333 --> 00:18:33,039 roll it up, listen to your body. 331 00:18:35,331 --> 00:18:38,119 We're gonna inhale, reach the fingertips all the way up, 332 00:18:38,119 --> 00:18:40,200 open your eyes. 333 00:18:40,200 --> 00:18:42,759 Exhale, Forward Fold. 334 00:18:46,127 --> 00:18:49,160 Then open your eyes, bring the hands to the waistline. 335 00:18:49,160 --> 00:18:52,360 Feel that big stretch in the low back as you bend your 336 00:18:52,360 --> 00:18:56,559 knees and one final time we're gonna follow the gaze 337 00:18:56,559 --> 00:19:01,521 all the way forward as we rise back to standing out. 338 00:19:01,521 --> 00:19:04,879 And this time maybe all the way up towards the sky, 339 00:19:04,879 --> 00:19:08,531 a little gentle back bend. 340 00:19:08,531 --> 00:19:10,293 And then we'll bring it back to center. 341 00:19:10,293 --> 00:19:12,920 Head over heart, heart over pelvis. 342 00:19:12,920 --> 00:19:16,039 Slowly bring the palms together, the thumbs up to 343 00:19:16,039 --> 00:19:19,239 third eye and let's close with one final breath. 344 00:19:19,239 --> 00:19:20,969 In together. 345 00:19:22,526 --> 00:19:24,626 And out together. 346 00:19:25,760 --> 00:19:26,871 Awesome work. 347 00:19:26,871 --> 00:19:28,728 I'll see you tomorrow. 348 00:19:29,601 --> 00:19:32,790 (light music)