WEBVTT 00:00:00.199 --> 00:00:01.200 - What's up party people? 00:00:01.200 --> 00:00:03.110 Welcome to Day 15. 00:00:03.110 --> 00:00:07.075 I'm here with Benji 00:00:07.075 --> 00:00:10.160 and today's practice is all about balance. 00:00:10.160 --> 00:00:11.568 Let's get started. 00:00:13.658 --> 00:00:18.403 (light rhythmic music) 00:00:32.760 --> 00:00:36.600 Okie doke, let's begin seated. 00:00:36.600 --> 00:00:38.760 Tall in the spine. 00:00:38.760 --> 00:00:43.690 Maybe you sit up on a blanket or a block if that feels good. 00:00:43.690 --> 00:00:46.860 And as you're ready, 00:00:46.860 --> 00:00:51.040 you can relax the shoulders down. 00:00:51.040 --> 00:00:53.751 Take a deep breath in. 00:00:54.800 --> 00:00:59.920 And use your exhale to land here now. 00:01:03.560 --> 00:01:07.306 Starting to really play 00:01:07.306 --> 00:01:09.440 with the reality that this journey 00:01:09.440 --> 00:01:12.760 is about meeting ourselves and 00:01:12.760 --> 00:01:17.520 that through that honesty and that willingness, 00:01:17.520 --> 00:01:22.360 we start to find our flow. 00:01:22.360 --> 00:01:24.800 And of course, it's always shifting and 00:01:24.800 --> 00:01:28.000 changing and throwing us off balance. 00:01:28.000 --> 00:01:31.800 So we use this time to really 00:01:31.800 --> 00:01:34.554 nurture what really is. 00:01:35.920 --> 00:01:39.400 That takes the kind of doing the yoga poses out of it, 00:01:39.400 --> 00:01:41.680 like from the very start which is really cool. 00:01:41.680 --> 00:01:44.560 And instead you get to kind of use the poses to learn more 00:01:44.560 --> 00:01:49.832 about yourself and experience your body and your breath. 00:01:53.200 --> 00:01:57.240 Let's begin this lesson with some pranayama, 00:01:57.240 --> 00:01:59.480 one of my favorites called Nadi Shodhana, 00:01:59.480 --> 00:02:00.920 alternate nostril breathing. 00:02:00.920 --> 00:02:03.640 Benji, feel free to participate. 00:02:03.640 --> 00:02:07.640 We'll take the thumb. 00:02:07.640 --> 00:02:09.120 And you can do your index finger, 00:02:09.120 --> 00:02:11.840 or I like to do my ring finger. 00:02:11.840 --> 00:02:15.040 We're gonna bring the thumb to the right nostril, 00:02:15.040 --> 00:02:18.525 and inhale in deeply through your left nostril. 00:02:20.040 --> 00:02:22.360 Follow along best you can. 00:02:22.360 --> 00:02:24.520 At the top of your inhale, you're gonna pause, 00:02:24.520 --> 00:02:26.080 retain the breath, 00:02:26.080 --> 00:02:28.600 and then seal your left nostril 00:02:28.600 --> 00:02:31.880 as you breathe out through your right. 00:02:31.880 --> 00:02:35.609 And then we stay here, inhale through the right. 00:02:37.200 --> 00:02:40.680 Pause at the top, we switch, we alternate, 00:02:40.680 --> 00:02:43.840 and exhale through the left. 00:02:43.840 --> 00:02:47.235 Again, inhale through the left fully. 00:02:49.760 --> 00:02:53.120 The top of the breath, we seal and switch, 00:02:53.120 --> 00:02:56.580 and exhale fully through the right. 00:02:58.720 --> 00:03:01.083 Inhale through the right. 00:03:04.640 --> 00:03:07.000 At the top of that inhale, pause, 00:03:07.000 --> 00:03:11.960 seal and switch and exhale through the left. 00:03:11.960 --> 00:03:15.560 I'll guide one more round, inhale through the left. 00:03:17.800 --> 00:03:20.860 At the top, excuse me, you pause, seal and switch. 00:03:20.860 --> 00:03:22.240 (chuckles) It's already working. 00:03:22.240 --> 00:03:24.565 Exhale through the right. 00:03:27.040 --> 00:03:30.687 Inhale, smooth deep breath through the right. 00:03:32.960 --> 00:03:35.000 After the inhale, we pause, 00:03:35.000 --> 00:03:40.200 seal and switch and exhale through the left. 00:03:40.200 --> 00:03:41.840 Couple more times on your own. 00:03:41.840 --> 00:03:44.822 You can close the eyes here. 00:04:17.440 --> 00:04:20.683 Slowing down your breath. 00:04:25.080 --> 00:04:28.605 Relaxing the skin of the face. 00:04:40.280 --> 00:04:43.320 And go ahead and finish this last round wherever you are, 00:04:43.320 --> 00:04:45.533 even it out. 00:04:53.240 --> 00:04:56.920 And after your final exhale, just release the hand, 00:04:56.920 --> 00:04:59.160 keep the eyes closed, pause, 00:04:59.160 --> 00:05:01.760 notice how you feel as you 00:05:01.760 --> 00:05:04.227 breathe in through both nostrils. 00:05:05.760 --> 00:05:08.720 And breathe out through both nostrils. 00:05:08.720 --> 00:05:11.688 Keep the lips sealed here. 00:05:17.960 --> 00:05:21.495 And slowly bat the eyelashes open. 00:05:22.920 --> 00:05:24.600 Mhmmm, (snaps) mhmmm. 00:05:24.600 --> 00:05:27.303 Let's come forward on the all fours. (chuckles) 00:05:29.000 --> 00:05:31.160 Such a powerful breath for 00:05:31.160 --> 00:05:33.520 balancing the left and the right side of the body and 00:05:33.520 --> 00:05:36.560 for coming into the current present moment, 00:05:36.560 --> 00:05:41.400 letting go of the day thus far, calming the nervous system. 00:05:41.400 --> 00:05:43.290 As you're ready, let's take some Cat-Cows 00:05:43.290 --> 00:05:46.391 with the sound of your breath. 00:06:02.480 --> 00:06:06.520 And then bringing it back to Tabletop Position. 00:06:06.520 --> 00:06:08.400 And now we'll keep the length 00:06:08.400 --> 00:06:11.400 through the crown of the head and extend the right foot, 00:06:11.400 --> 00:06:13.360 left fingertips forward. 00:06:13.360 --> 00:06:14.880 Inhale in here. 00:06:14.880 --> 00:06:17.680 Exhale, keep the length in the neck as you bend the knee, 00:06:17.680 --> 00:06:19.178 bend the elbow. 00:06:20.360 --> 00:06:22.880 Inhale, extend. 00:06:22.880 --> 00:06:26.880 Exhale, contract, round everything in. 00:06:26.880 --> 00:06:28.960 Inhale, extend, neck stays long 00:06:28.960 --> 00:06:30.680 as you bend the knee and the elbow. 00:06:30.680 --> 00:06:33.800 Waking up through the core, center of the body. 00:06:33.800 --> 00:06:35.520 Inhale, extend. 00:06:35.520 --> 00:06:38.400 Exhale, round. 00:06:38.400 --> 00:06:41.600 With the breath, one more time, inhale. 00:06:41.600 --> 00:06:45.600 Exhale, really accentuate with the exhale. 00:06:45.600 --> 00:06:47.360 Inhale. 00:06:47.360 --> 00:06:49.960 Exhale to round. 00:06:49.960 --> 00:06:52.080 Let's switch right to the other side. 00:06:52.080 --> 00:06:53.840 Inhale, extend. 00:06:53.840 --> 00:06:55.840 Lengthen through the crown of the head. 00:06:55.840 --> 00:06:57.560 Neck is nice and long. 00:06:57.560 --> 00:07:02.040 Keep that length as you exhale, bend the knee, bend the elbow. 00:07:02.040 --> 00:07:04.160 Inhale, extend. 00:07:04.160 --> 00:07:05.720 Exhale, round everything in. 00:07:05.720 --> 00:07:08.640 Lift up through your belly. 00:07:08.640 --> 00:07:10.000 Inhale, extend. 00:07:10.000 --> 00:07:12.520 Spread the fingertips, spread the toes. 00:07:12.520 --> 00:07:15.600 Exhale, bend. 00:07:15.600 --> 00:07:17.640 Inhale, extend. 00:07:17.640 --> 00:07:20.984 Slowly exhale, round everything in. 00:07:22.200 --> 00:07:24.400 Inhale, extend. Last round. 00:07:24.400 --> 00:07:27.840 Exhale, bend the elbow, bend the knee, neck stays long. 00:07:27.840 --> 00:07:29.866 Good, inhale, extend. 00:07:30.880 --> 00:07:33.609 Exhale, draw the belly up. 00:07:35.120 --> 00:07:36.280 Beautiful. 00:07:36.280 --> 00:07:39.640 Walk the palms forward, curl the toes under, 00:07:39.640 --> 00:07:42.240 send the hips back so we're in 00:07:42.240 --> 00:07:44.220 an Extended Child's Pose 00:07:44.220 --> 00:07:47.840 with the toes curled under. 00:07:47.840 --> 00:07:51.600 Nice. Inhale, rise up to all fours, look forward. 00:07:51.600 --> 00:07:54.920 Exhale, send the hips back to the heels. 00:07:54.920 --> 00:07:56.818 Inhale, rise up. 00:07:57.760 --> 00:07:58.880 Exhale, send it back. 00:07:58.880 --> 00:08:00.560 Find a little flow here. 00:08:00.560 --> 00:08:02.960 Inhale, rise up. 00:08:02.960 --> 00:08:05.440 Exhale, hips back. 00:08:05.440 --> 00:08:07.800 Inhale, rise up. 00:08:07.800 --> 00:08:09.240 Exhale, hips back. 00:08:09.240 --> 00:08:11.160 Let's pick up the pace a little bit. 00:08:11.160 --> 00:08:13.680 Always know you can pad the knees here if you need to. 00:08:13.680 --> 00:08:15.520 Inhale, lift. 00:08:15.520 --> 00:08:17.440 Exhale, back. 00:08:17.440 --> 00:08:19.400 Inhale. 00:08:19.400 --> 00:08:21.640 Exhale. 00:08:21.640 --> 00:08:23.680 Inhale. 00:08:23.680 --> 00:08:24.480 Exhale. 00:08:24.480 --> 00:08:26.440 From here, walk the hands back. 00:08:26.440 --> 00:08:29.960 Let's come into our little squat. 00:08:29.960 --> 00:08:33.520 Hi Benji. Hey, bud. 00:08:33.520 --> 00:08:35.840 And then let's slowly drop the heels. 00:08:35.840 --> 00:08:39.280 Come into a Forward Fold at the back of your mat. 00:08:39.280 --> 00:08:42.400 Shake the head a little, yes. 00:08:42.400 --> 00:08:44.640 A little no. 00:08:44.640 --> 00:08:47.440 Walk the fingertips to the left side of your mat. 00:08:47.440 --> 00:08:49.488 Dig into your right heel. 00:08:51.040 --> 00:08:54.240 Stay grounded through the feet as you come through center. 00:08:54.240 --> 00:08:56.480 Walk the fingertips to the right side of your mat. 00:08:56.480 --> 00:08:58.651 Dig into your left heel. 00:09:01.360 --> 00:09:04.520 Lovely, slowly draw it back to center. 00:09:04.520 --> 00:09:06.960 Walk the palms all the way out to a Plank. 00:09:06.960 --> 00:09:09.840 You got this, lengthen through the crown of the head. 00:09:09.840 --> 00:09:12.708 Breathe deep, hug the low ribs in. 00:09:13.800 --> 00:09:17.200 Crown of the head reaches forward. 00:09:17.200 --> 00:09:18.880 Inhale in. 00:09:18.880 --> 00:09:21.960 Exhale, lower to the knees, lower to the belly. 00:09:21.960 --> 00:09:25.531 Rise up on a breath to Cobra. 00:09:27.480 --> 00:09:31.520 Good, exhale, soften and release to the mat. 00:09:31.520 --> 00:09:34.720 Press up to all fours or Plank. 00:09:34.720 --> 00:09:36.840 Take a deep breath in. 00:09:36.840 --> 00:09:40.320 Exhale, hips high and back, Downward Facing Dog. 00:09:40.320 --> 00:09:43.840 Here, inhale, lots of love in. 00:09:43.840 --> 00:09:47.400 Exhale, lots of love out. 00:09:47.400 --> 00:09:50.263 Inhale, lots of love in. 00:09:51.800 --> 00:09:54.187 Exhale, lots of love out. 00:09:55.280 --> 00:09:57.360 Nice, inhale, bend the knees. 00:09:57.360 --> 00:09:59.720 Carve a line with the nose, look forward. 00:09:59.720 --> 00:10:02.200 Exhale, make your way to the top. 00:10:02.200 --> 00:10:05.112 Feet together, really together. 00:10:06.720 --> 00:10:08.520 From here, interlace the 00:10:08.520 --> 00:10:11.440 fingertips behind your thighs 00:10:11.440 --> 00:10:14.360 or behind your calves. 00:10:14.360 --> 00:10:16.200 Inhale in again, exhale, 00:10:16.200 --> 00:10:19.240 draw your belly in as you bend your elbows left to right. 00:10:19.240 --> 00:10:23.864 Feel free to bend your knees as generously as you like here. 00:10:28.920 --> 00:10:33.680 Stay with it and try to distribute your weight evenly 00:10:33.680 --> 00:10:38.554 between both feet, all four corners of the feet. 00:10:41.840 --> 00:10:44.560 Inhale lots of love in. 00:10:44.560 --> 00:10:46.720 Exhale to release the bind. 00:10:46.720 --> 00:10:48.400 Bend your knees even more, 00:10:48.400 --> 00:10:51.880 protect your low back by hugging the navel in and up 00:10:51.880 --> 00:10:55.665 and let's roll up to Mountain together. 00:11:00.720 --> 00:11:03.120 Stack the spine, 00:11:03.120 --> 00:11:05.440 lift the chest, 00:11:05.440 --> 00:11:07.600 lengthen through the crown of the head, 00:11:07.600 --> 00:11:09.560 allow the arms to fall with 00:11:09.560 --> 00:11:13.858 some energy down gently at your side. 00:11:15.200 --> 00:11:17.360 Now we're gonna come up onto the toes, 00:11:17.360 --> 00:11:19.320 but think about it as though, 00:11:19.320 --> 00:11:22.120 instead of pressing into your toes to lift your heels up. 00:11:22.120 --> 00:11:24.560 Think about this, in fact, let's bring the hands to the 00:11:24.560 --> 00:11:28.440 center of the body in a double fist like this. 00:11:28.440 --> 00:11:30.947 Think about it as your 00:11:30.947 --> 00:11:34.040 center is moving up in space. 00:11:34.040 --> 00:11:35.440 And so your heels have to lift, 00:11:35.440 --> 00:11:38.640 but we're initiating the move from here. 00:11:38.640 --> 00:11:40.560 So let's just practice. 00:11:40.560 --> 00:11:43.960 Slow and steady, hands are on the belly here. 00:11:43.960 --> 00:11:49.053 We initiate the lift from center and the heels lift up. 00:11:51.080 --> 00:11:52.740 And then they lower. 00:11:52.740 --> 00:11:54.640 Let's try again. 00:11:54.640 --> 00:11:58.045 Center lifts, heels lift. 00:11:58.960 --> 00:12:00.320 And lower. 00:12:00.320 --> 00:12:05.360 And one more time, center lifts, heels lift. 00:12:05.360 --> 00:12:07.840 And maybe we stay here for a moment. 00:12:07.840 --> 00:12:11.549 Maybe we reach the arms all the way up and overhead. 00:12:12.840 --> 00:12:15.400 And then the heels lower, we bend the knees, 00:12:15.400 --> 00:12:18.280 and we dive into the fold. 00:12:18.280 --> 00:12:20.920 Inhale, halfway lift. 00:12:20.920 --> 00:12:23.080 Long, beautiful neck. 00:12:23.080 --> 00:12:26.200 Exhale, soften and fold. 00:12:26.200 --> 00:12:27.240 Plant the palms, 00:12:27.240 --> 00:12:30.120 step one foot back then the other, Plank Pose. 00:12:30.120 --> 00:12:33.000 Inhale to look forward here, shift forward. 00:12:33.000 --> 00:12:35.320 Exhale all the way to the belly. 00:12:35.320 --> 00:12:37.880 Inhale, rise up, Cobra. 00:12:37.880 --> 00:12:40.640 Lift the chest, relax the shoulders. 00:12:40.640 --> 00:12:43.040 Exhale to soften and release. 00:12:43.040 --> 00:12:44.640 Curl the toes under, 00:12:44.640 --> 00:12:45.960 straight to Down Dog, 00:12:45.960 --> 00:12:49.126 or you can take that Plank Pose in between. 00:12:51.120 --> 00:12:53.920 Downward Facing Dog. 00:12:53.920 --> 00:12:56.920 From Down Dog, inhale, lift the right leg up high. 00:12:56.920 --> 00:13:00.160 Exhale, squeeze the right knee in towards the chest. 00:13:00.160 --> 00:13:02.360 Stay here, pause for a moment, hover. 00:13:02.360 --> 00:13:06.280 Try to bring your right heel closer to your right glute. 00:13:06.280 --> 00:13:09.240 Nice, and then step it all the way up and forward. 00:13:09.240 --> 00:13:10.480 Inhale, high lunge. 00:13:10.480 --> 00:13:11.960 Back knee stays lifted as we 00:13:11.960 --> 00:13:15.880 reach the fingertips all the way up towards the sky. 00:13:15.880 --> 00:13:19.720 Exhale, send the fingertips back, airplane arms. 00:13:19.720 --> 00:13:22.000 We look into that imaginary pond. 00:13:22.000 --> 00:13:24.240 See your reflection. Say hello. 00:13:24.240 --> 00:13:26.120 You're looking gorgeous today. 00:13:26.120 --> 00:13:29.600 High lunge again, inhale, reach up. 00:13:29.600 --> 00:13:32.529 Exhale, open it up, Warrior II. 00:13:33.920 --> 00:13:35.400 Inhale, Peaceful Warrior. 00:13:35.400 --> 00:13:37.880 Keep the front knee bent. 00:13:37.880 --> 00:13:41.880 Exhale, Extended Side Angle, your version. 00:13:41.880 --> 00:13:46.840 Breathe in here, breathe out to come back to your lunge. 00:13:46.840 --> 00:13:48.120 Step the right toes back, 00:13:48.120 --> 00:13:51.680 belly to Cobra or Chaturanga to Upward Facing Dog. 00:13:51.680 --> 00:13:54.080 Move with your breath. 00:13:54.080 --> 00:13:58.760 Meeting spot is Downward Facing Dog. 00:14:02.600 --> 00:14:06.920 In Downward Dog, inhale, lift the left leg up high. 00:14:06.920 --> 00:14:08.320 Exhale, strong core, 00:14:08.320 --> 00:14:11.520 shift forward, squeeze the left knee up and in. 00:14:11.520 --> 00:14:15.080 Try to reach your left heel up towards your left glute. 00:14:15.080 --> 00:14:17.520 Good, then step it all the way up. 00:14:17.520 --> 00:14:22.200 Inhale, high lunge, sweep the arms forward, up and back. 00:14:22.200 --> 00:14:23.889 Breathe. 00:14:25.120 --> 00:14:26.960 Inhale in again. 00:14:26.960 --> 00:14:28.760 Exhale, send the heart forward, 00:14:28.760 --> 00:14:31.480 reach the fingertips back, airplane arms. 00:14:31.480 --> 00:14:33.880 Take a look into your beautiful reflexion here. 00:14:33.880 --> 00:14:36.160 Neck is nice and long. 00:14:36.160 --> 00:14:38.440 High lunge again, fingertips go down to come up. 00:14:38.440 --> 00:14:41.160 We inhale, reach for the sky. 00:14:41.160 --> 00:14:43.560 Exhale, open it up, Warrior II. 00:14:43.560 --> 00:14:46.960 Breathe in, spine nice and long. 00:14:46.960 --> 00:14:48.880 Breathe out. 00:14:48.880 --> 00:14:51.880 Inhale, Peaceful Warrior, lengthen. 00:14:51.880 --> 00:14:56.520 Reach, exhale, Extended Side Angle. 00:14:56.520 --> 00:14:58.360 Breathe in. 00:14:58.360 --> 00:15:00.800 Exhale, bring it back to your lunge. 00:15:00.800 --> 00:15:04.440 Plant the palms, step it back, Plank Pose. 00:15:04.440 --> 00:15:06.650 Inhale to look forward, shift forward. 00:15:06.650 --> 00:15:12.037 Exhale, belly to Cobra or Chaturanga to Upward Facing Dog. 00:15:13.480 --> 00:15:17.561 Meeting spot, Downward Facing Dog. 00:15:19.000 --> 00:15:21.640 Breathe in. 00:15:21.640 --> 00:15:24.080 Breathe out. 00:15:24.080 --> 00:15:25.400 Bend the knees. 00:15:25.400 --> 00:15:27.200 Inhale to look forward. 00:15:27.200 --> 00:15:30.267 Exhale to make your way to the top, feet together. 00:15:31.560 --> 00:15:34.360 Inhale to lift up halfway. 00:15:34.360 --> 00:15:36.990 Exhale to soften and fold. 00:15:38.360 --> 00:15:40.600 Root to rise here, spread the fingertips. 00:15:40.600 --> 00:15:43.120 Inhale, reach for the sky. 00:15:43.120 --> 00:15:46.538 Exhale, hands come down to your sides. 00:15:47.800 --> 00:15:51.080 Pause, notice how you feel. 00:15:51.080 --> 00:15:54.520 Inhale in, try not to look down, just lift from center. 00:15:54.520 --> 00:15:59.000 Slowly begin to lift from center, heels come up. 00:15:59.000 --> 00:16:00.540 Then they lower. 00:16:01.560 --> 00:16:04.120 Reach, lift. 00:16:04.120 --> 00:16:05.840 Then lower. 00:16:05.840 --> 00:16:08.080 Last time, center lifts, heels lift, 00:16:08.080 --> 00:16:11.400 maybe arms reach up, inhale. 00:16:11.400 --> 00:16:16.760 Exhale, they lower and we dive back down into the fold. 00:16:16.760 --> 00:16:19.880 Inhale, halfway lift. 00:16:19.880 --> 00:16:23.000 Exhale to soften and bow. 00:16:23.000 --> 00:16:24.880 Bend the knees, plant the palms, 00:16:24.880 --> 00:16:28.000 step or hop the feet back to Plank. 00:16:28.000 --> 00:16:30.240 Inhale to look forward, shift forward. 00:16:30.240 --> 00:16:34.789 Exhale, lower to the belly or Chaturanga to Upward Facing Dog. 00:16:36.000 --> 00:16:39.040 Inhale for Cobra or Up Dog. 00:16:39.040 --> 00:16:42.880 Exhale, meeting spot, Downward Facing Dog. 00:16:42.880 --> 00:16:44.633 You got this. 00:16:46.120 --> 00:16:48.800 Inhale, lift the right leg up high. 00:16:48.800 --> 00:16:49.840 It's a repetition. 00:16:49.840 --> 00:16:51.960 Exhale, squeeze and lift, shift it forward, 00:16:51.960 --> 00:16:54.720 try to touch the right heel to the right glute. 00:16:54.720 --> 00:16:56.840 Then step it all the way up. 00:16:56.840 --> 00:17:00.920 Squeeze the inner thighs together, inhale, we rise up. 00:17:00.920 --> 00:17:02.560 High lunge. 00:17:02.560 --> 00:17:04.840 Exhale, shift it forward. 00:17:04.840 --> 00:17:06.600 Airplane arms, 00:17:06.600 --> 00:17:10.480 reaching the crown of the head towards the front. 00:17:10.480 --> 00:17:14.160 Inhale, high lunge again, deep breath in. 00:17:14.160 --> 00:17:16.328 Exhale, Warrior II. 00:17:17.680 --> 00:17:20.680 Inhale, Peaceful Warrior. 00:17:20.680 --> 00:17:24.880 Exhale, Extended Side Angle. 00:17:24.880 --> 00:17:26.840 Now this time from Extended Side Angle, 00:17:26.840 --> 00:17:29.720 we might use our block here. 00:17:29.720 --> 00:17:31.760 We might just use the fingertips on the earth. 00:17:31.760 --> 00:17:35.170 We're gonna bring the top hand to the left waist 00:17:35.170 --> 00:17:38.440 and we're gonna step the back foot in. 00:17:38.440 --> 00:17:40.600 Preparing for Half Moon. 00:17:40.600 --> 00:17:42.640 So use that connection to center. 00:17:42.640 --> 00:17:43.960 Navel draws in and up. 00:17:43.960 --> 00:17:46.760 We're gonna lift up through that back leg. 00:17:46.760 --> 00:17:49.680 Left inner thigh is engaged. 00:17:49.680 --> 00:17:53.120 I'm pressing my left foot into an imaginary wall here. 00:17:53.120 --> 00:17:54.400 And I could just stay here. 00:17:54.400 --> 00:17:57.823 I might reach the left fingertips forward. 00:17:59.520 --> 00:18:02.520 All that extension, spinal extension, 00:18:02.520 --> 00:18:03.680 will pay off here. 00:18:03.680 --> 00:18:07.840 Spiraling the heart up towards the sky. 00:18:07.840 --> 00:18:08.880 Inhale in. 00:18:08.880 --> 00:18:11.920 Exhale, you're gonna come right back to your low lunge, 00:18:11.920 --> 00:18:13.712 take your time. 00:18:15.200 --> 00:18:18.280 And then inhale, heart radiates forward. 00:18:18.280 --> 00:18:20.400 Exhale, we plant, you can take it straight 00:18:20.400 --> 00:18:24.815 to Downward Facing Dog or move through a little vinyasa here. 00:18:26.040 --> 00:18:28.320 You know the meeting spot. 00:18:34.200 --> 00:18:35.880 Breathe. 00:18:35.880 --> 00:18:37.240 Reconnect with your breath. 00:18:37.240 --> 00:18:38.440 Second side. 00:18:38.440 --> 00:18:39.800 Left heel slides up that 00:18:39.800 --> 00:18:42.320 imaginary wall as you breathe in. 00:18:42.320 --> 00:18:44.560 On the exhale, we find those core muscles. 00:18:44.560 --> 00:18:47.480 Squeeze and lift, shift it forward. 00:18:47.480 --> 00:18:48.880 Step it up. 00:18:48.880 --> 00:18:51.211 Inhale, high lunge. 00:18:54.760 --> 00:18:55.760 Beautiful. 00:18:55.760 --> 00:18:58.840 Inhale in again, exhale, send the fingertips back, 00:18:58.840 --> 00:19:02.520 heart forward, airplane arms, long neck. 00:19:02.520 --> 00:19:05.520 Inhale, high lunge. 00:19:05.520 --> 00:19:07.992 Exhale, Warrior II. 00:19:09.600 --> 00:19:13.000 Inhale, Peaceful Warrior. 00:19:13.000 --> 00:19:16.596 Exhale, Extended Side Angle, your version. 00:19:20.760 --> 00:19:21.800 And then here we go, 00:19:21.800 --> 00:19:24.400 right hand comes to the right waist, 00:19:24.400 --> 00:19:27.600 left fingertips in front of the left toes. 00:19:27.600 --> 00:19:29.400 Step that back foot up a little bit. 00:19:29.400 --> 00:19:31.440 We might use a block here or 00:19:31.440 --> 00:19:35.560 a book or some prop that we have handy. 00:19:35.560 --> 00:19:37.400 And then think of this gesture, 00:19:37.400 --> 00:19:39.320 my friends, as coming from center, 00:19:39.320 --> 00:19:40.920 not from your right heel. 00:19:40.920 --> 00:19:43.320 Think of it as coming from the center of your body 00:19:43.320 --> 00:19:47.440 as you slowly lift that right foot up. 00:19:47.440 --> 00:19:49.901 Navel draws in and up. 00:19:52.440 --> 00:19:55.710 Maybe open up through the right fingertips. 00:19:59.000 --> 00:20:02.532 Finding that extension through the crown of the head. 00:20:05.000 --> 00:20:10.360 And then slowly bringing it back down to your lunge. 00:20:10.360 --> 00:20:15.040 Inhaling to let your heart radiate forward. 00:20:15.040 --> 00:20:20.000 And exhale, bringing that left foot back to Plank. 00:20:20.000 --> 00:20:22.960 Last call for vinyasa. 00:20:22.960 --> 00:20:24.800 Find it with your breath. 00:20:24.800 --> 00:20:27.158 Take it or leave it. (chuckles) 00:20:28.631 --> 00:20:33.200 One last Downward Facing Dog. 00:20:33.200 --> 00:20:36.073 Pressing into both palms evenly. 00:20:37.240 --> 00:20:40.553 Feeling connected to your breath. 00:20:41.880 --> 00:20:46.010 Cultivating a balanced 00:20:46.010 --> 00:20:50.560 relationship, conversation 00:20:50.560 --> 00:20:52.400 between your mind and your body. 00:20:52.400 --> 00:20:54.000 Stay here for one more breath. 00:20:54.000 --> 00:20:57.200 Inhale, lots of love in. 00:20:57.200 --> 00:20:58.960 Exhale, lots of love out. 00:20:58.960 --> 00:21:02.360 Slow descend with so much love and care. 00:21:02.360 --> 00:21:06.200 Slow descend of the knees to the earth. 00:21:06.200 --> 00:21:07.840 Then we'll cross one ankle over 00:21:07.840 --> 00:21:11.400 the other and slide back into Sukhasana. 00:21:11.400 --> 00:21:15.859 Pause here and capture the moment. 00:21:17.960 --> 00:21:21.600 Capture the magic. 00:21:21.600 --> 00:21:25.940 Can we suspend ourselves in ease 00:21:28.071 --> 00:21:29.720 and balance, 00:21:29.720 --> 00:21:32.498 even if it's just for a second? 00:21:38.960 --> 00:21:39.920 Beautiful. 00:21:39.920 --> 00:21:42.880 Inhale in deeply. 00:21:42.880 --> 00:21:45.960 Exhale to draw the hands together. 00:21:45.960 --> 00:21:47.960 Rub the hands together. 00:21:47.960 --> 00:21:49.240 To close our practice, 00:21:49.240 --> 00:21:51.760 of course, after the video ends, 00:21:51.760 --> 00:21:53.920 you can lie down in Shavasana 00:21:53.920 --> 00:21:56.745 takes some extra time for yourself. 00:21:58.120 --> 00:22:00.888 Let's bring the thumbs up to the third eye 00:22:00.888 --> 00:22:04.568 and take one final breath in together. 00:22:05.760 --> 00:22:07.400 And exhaling today, 00:22:07.400 --> 00:22:12.589 we can bow forward all the way to seal our practice. 00:22:14.080 --> 00:22:15.360 Great work. 00:22:15.360 --> 00:22:16.794 Namaste. 00:22:17.637 --> 00:22:21.640 (upbeat rhythmic music)