WEBVTT 00:00:00.042 --> 00:00:01.220 - Hello, my sweet friends. 00:00:01.220 --> 00:00:04.400 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:04.400 --> 00:00:06.240 It's Day 16, 00:00:06.240 --> 00:00:09.420 Sweet 16 and today 00:00:09.420 --> 00:00:12.600 we sprinkle on a little kindness. 00:00:12.600 --> 00:00:13.882 Let's get started. 00:00:16.110 --> 00:00:20.992 (light rhythmic music) 00:00:35.400 --> 00:00:39.840 Okie doke, my pals let's begin in a seat on the ground. 00:00:39.840 --> 00:00:41.671 To start interlace your fingertips 00:00:41.671 --> 00:00:44.880 bring them underneath your chiny-chin-chin. 00:00:44.880 --> 00:00:49.600 Dive right in today, inhale, lift the elbows. 00:00:49.600 --> 00:00:53.240 Sit up really tall, get long in the belly. 00:00:53.240 --> 00:00:56.820 As you breathe in, extend through the crown of the head 00:00:56.820 --> 00:01:00.320 and then exhale round through the spine. 00:01:00.320 --> 00:01:02.160 Elbows come together chin to chest. 00:01:02.160 --> 00:01:05.000 You come into a little Prayer Pose here. 00:01:05.000 --> 00:01:06.000 Repeat. 00:01:06.000 --> 00:01:08.320 Inhale, knuckles come underneath the chin. 00:01:08.320 --> 00:01:09.960 We lift the chiny-chin-chin. 00:01:09.960 --> 00:01:12.760 We lift the elbows, we find a spinal extension, 00:01:12.760 --> 00:01:14.800 draw your belly in. 00:01:14.800 --> 00:01:20.000 Exhale, round it in Prayer. 00:01:20.000 --> 00:01:23.573 One more time, inhale, extend and lift. 00:01:25.520 --> 00:01:29.840 Then exhale, pause with the chin to the chest, 00:01:30.640 --> 00:01:33.120 hands in prayer. 00:01:33.120 --> 00:01:36.411 Can say a little prayer if you'd like. 00:01:36.411 --> 00:01:39.560 You can relax your shoulders. 00:01:39.560 --> 00:01:43.080 This session is a little unwinding 00:01:45.096 --> 00:01:48.828 and an opportunity 00:01:48.828 --> 00:01:54.170 to reinstate Lovingkindness. 00:01:54.170 --> 00:01:56.520 Mhmmm. It's about this point on the 00:01:56.520 --> 00:01:59.840 journey where we start to veer off, 00:02:01.040 --> 00:02:04.680 get a little far from our intention and today is just a 00:02:04.680 --> 00:02:10.120 beautiful loving, kind reminder why you're here. 00:02:10.120 --> 00:02:13.560 Maybe remembering why you started. 00:02:13.560 --> 00:02:16.000 And knowing, believing that this time is 00:02:16.000 --> 00:02:18.558 valuable and you are worth it. 00:02:20.040 --> 00:02:21.400 How about it? 00:02:21.400 --> 00:02:22.960 Lift the head over the heart, 00:02:22.960 --> 00:02:24.000 heart over the chest, 00:02:24.000 --> 00:02:26.640 bring the fingertips gently to your side. 00:02:26.640 --> 00:02:29.080 Inhale lots of love in. 00:02:29.080 --> 00:02:32.480 Exhale, relax the shoulders as you breathe lots of love out. 00:02:32.480 --> 00:02:33.680 Left hand comes to the earth. 00:02:33.680 --> 00:02:35.880 Inhale, reach the right arm all the way up. 00:02:35.880 --> 00:02:38.920 Big breath, big stretch here. 00:02:38.920 --> 00:02:41.161 Heavy in the hips. 00:02:42.880 --> 00:02:43.800 And then come all the way 00:02:43.800 --> 00:02:45.520 through center and take it to the other side. 00:02:45.520 --> 00:02:49.769 Inhale, left fingertips reach up and exhale side body stretch. 00:02:49.769 --> 00:02:51.143 Hi-ya. 00:02:55.464 --> 00:02:56.440 (chuckles) 00:02:56.440 --> 00:02:58.080 Inhale come back to center. 00:02:58.080 --> 00:03:00.160 Exhale, relax the shoulders. 00:03:00.160 --> 00:03:02.240 Benji, you're so sweet. 00:03:02.240 --> 00:03:04.936 Come forward on to all fours. 00:03:07.000 --> 00:03:09.000 Knees go as wide as the mat. 00:03:09.000 --> 00:03:12.120 Hips go back, Extended Child's Pose, 00:03:12.120 --> 00:03:14.200 melt the heart back. 00:03:14.200 --> 00:03:16.440 Reach the fingertips forward. 00:03:16.440 --> 00:03:18.600 Inhale in. 00:03:18.600 --> 00:03:20.920 Exhale, hips get really heavy. 00:03:20.920 --> 00:03:23.364 Pull the hip creases back. 00:03:24.240 --> 00:03:26.351 Inhale in again. 00:03:27.500 --> 00:03:31.388 Actively pull the hip creases back. 00:03:34.760 --> 00:03:36.520 Nice then slowly draw your 00:03:36.520 --> 00:03:39.600 center back up, walk the knees underneath the hips, 00:03:39.600 --> 00:03:42.540 curl the toes under and walk the hands back 00:03:42.540 --> 00:03:46.277 so now we're in our Froggy Squat. 00:03:47.440 --> 00:03:48.962 Breathe. 00:03:52.960 --> 00:03:54.400 And then slow and steady draw 00:03:54.400 --> 00:03:56.040 your navel up towards your spine. 00:03:56.040 --> 00:03:59.880 So strong core as we walk the palms out to Plank. 00:03:59.880 --> 00:04:01.513 Inhale in here. 00:04:02.550 --> 00:04:04.380 Exhale. 00:04:04.380 --> 00:04:08.360 (laughs) Inhale in again. 00:04:08.360 --> 00:04:13.160 Exhale, lower the knees, lift the toes, cross the ankles. 00:04:13.160 --> 00:04:14.880 Inhale in again. 00:04:14.880 --> 00:04:18.040 Exhale, lower to the belly and release your mermaid tail. 00:04:18.040 --> 00:04:19.720 Always think of this is my mermaid tail. 00:04:19.720 --> 00:04:21.240 Release your tail down. 00:04:21.240 --> 00:04:22.280 That means press the tops of 00:04:22.280 --> 00:04:24.160 feet back into the earth and inhale, 00:04:24.160 --> 00:04:26.737 rise up, nice low Cobra. 00:04:28.800 --> 00:04:30.600 Great, release that. 00:04:30.600 --> 00:04:32.640 Press back up to all fours, 00:04:32.640 --> 00:04:36.240 curl the toes under and peel the hip creases up high and back, 00:04:36.240 --> 00:04:38.840 Downward Facing Dog. 00:04:38.840 --> 00:04:41.560 Bend your right knee in towards the center of your mat. 00:04:41.560 --> 00:04:43.600 Press into both palms evenly. 00:04:43.600 --> 00:04:45.240 Draw your navel in and up and 00:04:45.240 --> 00:04:49.526 then slowly turn to look underneath your left shoulder. 00:04:52.359 --> 00:04:54.440 And then slow and steady switch, 00:04:54.440 --> 00:04:57.960 bring the left knee bent towards center. 00:04:57.960 --> 00:04:59.720 Press into both palms evenly so 00:04:59.720 --> 00:05:03.280 you're pressing away from your yoga mat here as you turn to 00:05:03.280 --> 00:05:06.972 look underneath your right shoulder. 00:05:11.760 --> 00:05:15.200 And then slowly drop your left heel. 00:05:15.200 --> 00:05:18.240 Inhale, bend the knees. 00:05:18.240 --> 00:05:21.080 And then exhale, drop the heels. 00:05:21.080 --> 00:05:24.000 Inhale, bend the knees generously. 00:05:24.000 --> 00:05:25.720 Exhale, drop the heels. One more time. 00:05:25.720 --> 00:05:28.240 Inhale, bend the knees generously. 00:05:28.240 --> 00:05:30.240 Exhale, drop the heels. 00:05:30.240 --> 00:05:32.560 Slide your right toes all the way up, 00:05:32.560 --> 00:05:35.000 lower your left knee to the ground. 00:05:35.000 --> 00:05:37.920 So nice low lunge here. 00:05:37.920 --> 00:05:39.833 Breathe. 00:05:42.640 --> 00:05:44.533 Breathe. 00:05:47.000 --> 00:05:49.960 Pull the right hip crease back, straighten the front leg, 00:05:49.960 --> 00:05:52.556 inhale, look forward. 00:05:54.360 --> 00:05:56.280 And we're just gonna go back and forth. 00:05:56.280 --> 00:05:58.520 Gonna go forward, nice low lunge. 00:05:58.520 --> 00:06:00.560 Breathe in. 00:06:00.560 --> 00:06:05.680 Exhale pull hip crease back, breathe out. 00:06:05.680 --> 00:06:09.060 Inhale, forward, breathe in. 00:06:09.060 --> 00:06:11.324 Exhale, back, breathe out. 00:06:12.400 --> 00:06:14.920 Inhale, forward, breathe in. 00:06:14.920 --> 00:06:17.084 You're gonna turn the right toes 00:06:17.084 --> 00:06:19.800 towards the right edge of the mat, 00:06:19.800 --> 00:06:21.600 curl the left toes under 00:06:21.600 --> 00:06:23.520 but you're gonna keep the left knee down. 00:06:23.520 --> 00:06:25.520 Bye, buddy! 00:06:25.520 --> 00:06:28.800 Right fingertips are gonna slowly go up and over, 00:06:28.800 --> 00:06:30.320 Horizon Lunge. 00:06:30.320 --> 00:06:32.168 You're gonna take the right fingertips 00:06:32.168 --> 00:06:34.800 back and we're breathing here. 00:06:34.800 --> 00:06:37.720 There's a tendency to collapse into the left shoulder so 00:06:37.720 --> 00:06:40.120 press up and out of your left palm just a bit. 00:06:40.120 --> 00:06:42.600 You're on the outer edge of your right foot, 00:06:42.600 --> 00:06:45.250 outer edge of your left foot. 00:06:45.250 --> 00:06:50.640 Woo, and then slowly bring it back to center, Crescent Lunge. 00:06:50.640 --> 00:06:52.480 Press into the top of your back foot. 00:06:52.480 --> 00:06:54.160 Sweep the fingertips forward. 00:06:54.160 --> 00:06:57.240 Inhale, rise up. 00:06:57.240 --> 00:07:00.160 Exhale bring it down. 00:07:00.160 --> 00:07:02.360 Curl the toes under. 00:07:02.360 --> 00:07:03.960 Bring your right knee back 00:07:03.960 --> 00:07:05.920 underneath your right hip and 00:07:05.920 --> 00:07:09.360 then we're gonna peel back up to Downward Facing Dog, 00:07:09.360 --> 00:07:12.018 lifting the hip creases up high. 00:07:13.480 --> 00:07:16.594 Nice, inhale in here. 00:07:16.594 --> 00:07:20.435 And exhale, let something go. 00:07:23.560 --> 00:07:27.360 Slow and steady slide your left foot now all the way up. 00:07:27.360 --> 00:07:30.520 Lower your right knee down with care. 00:07:30.520 --> 00:07:32.519 Breathe. 00:07:39.760 --> 00:07:41.560 And then pull the left hip crease back, 00:07:41.560 --> 00:07:44.440 flex your left toes towards your face. 00:07:44.440 --> 00:07:48.515 Slight, ever so slight, bend in the left knee. 00:07:53.260 --> 00:07:58.270 And with breath, inhale, flow forward. 00:07:58.270 --> 00:08:01.201 Exhale, send it back. 00:08:02.720 --> 00:08:04.160 Inhale, forward. 00:08:04.160 --> 00:08:07.120 Light on the fingertips, best you can. 00:08:07.120 --> 00:08:10.240 Exhale, back. 00:08:10.240 --> 00:08:11.965 Inhale, forward. 00:08:13.720 --> 00:08:16.360 Exhale, back. 00:08:16.360 --> 00:08:21.000 Inhale, forward, turn your left toes towards the left edge 00:08:21.000 --> 00:08:23.840 of your mat, right hand comes to the earth. 00:08:23.840 --> 00:08:27.120 Left fingertips reach forward, up, around and back 00:08:27.120 --> 00:08:31.120 and we come to rest on the outer edge of that back foot. 00:08:31.120 --> 00:08:33.000 Hips are drawing down. 00:08:33.000 --> 00:08:35.400 I'm pressing out of my right 00:08:35.400 --> 00:08:38.120 hand to take care of that shoulder. 00:08:38.120 --> 00:08:41.560 A little Horizon Lunge warm up here. 00:08:41.560 --> 00:08:43.160 Inhale. 00:08:43.160 --> 00:08:45.760 Exhale, bring it all the way back. 00:08:45.760 --> 00:08:46.520 Find your footing, 00:08:46.520 --> 00:08:48.640 press into the top of that back foot, 00:08:48.640 --> 00:08:49.600 Crescent Lunge. 00:08:49.600 --> 00:08:54.160 Sweep the fingertips forward and lift your heart up. 00:08:54.160 --> 00:08:56.680 And then exhale, bring it all the way back down. 00:08:56.680 --> 00:08:58.600 Plant the palms. 00:08:58.600 --> 00:09:01.280 Come back to all fours. 00:09:01.280 --> 00:09:03.880 In all fours, walk the wrists underneath the shoulders, 00:09:03.880 --> 00:09:07.000 knees directly underneath the hips. 00:09:07.000 --> 00:09:09.480 Take your rib cage to the right, 00:09:09.480 --> 00:09:12.200 then bend the elbows to drop it down. 00:09:12.200 --> 00:09:13.720 Smooth it towards the earth 00:09:13.720 --> 00:09:16.320 and then then to the left and repeat. 00:09:16.320 --> 00:09:21.080 Moving in a circle with the rib cage. 00:09:21.080 --> 00:09:23.320 Stretching through the shoulders, 00:09:23.320 --> 00:09:26.520 pressing into the tops of the feet. 00:09:26.520 --> 00:09:28.558 Reverse it. 00:09:37.600 --> 00:09:39.160 And then come back to center, 00:09:39.160 --> 00:09:42.080 drop the elbows exactly where the hands were, 00:09:42.080 --> 00:09:43.560 walk the knees back, 00:09:43.560 --> 00:09:47.240 peel the hip creases up towards the sky, Puppy Pose. 00:09:47.240 --> 00:09:48.880 Three to five breaths here. 00:09:48.880 --> 00:09:52.909 Make them long and smooth. 00:09:57.840 --> 00:10:01.606 Heart melts towards the earth here, 00:10:02.947 --> 00:10:06.400 forearms are parallel. 00:10:06.400 --> 00:10:10.552 Try to press into the tops of your toes. 00:10:12.000 --> 00:10:16.553 Sending energy and awareness through the whole body. 00:10:27.160 --> 00:10:29.920 Carve a line with your nose slowly forward. 00:10:29.920 --> 00:10:31.520 Slide on into home. 00:10:31.520 --> 00:10:33.320 Come onto your belly. 00:10:33.320 --> 00:10:34.480 Sphinx Pose. 00:10:34.480 --> 00:10:36.440 Loop the shoulders back, 00:10:36.440 --> 00:10:39.480 find length in the crown of the head. 00:10:39.480 --> 00:10:41.240 Nice long beautiful neck here 00:10:41.240 --> 00:10:43.960 as you press into your palms and find that extension. 00:10:43.960 --> 00:10:46.960 Grace note here is to hug the low ribs in. 00:10:46.960 --> 00:10:48.880 So we're not just splaying out here with gravity, 00:10:48.880 --> 00:10:51.720 but we're finding that support 00:10:51.720 --> 00:10:54.432 in the spine that 00:10:54.432 --> 00:10:57.768 marriage of Sthira, 00:10:57.768 --> 00:11:00.114 the stability, 00:11:00.114 --> 00:11:02.906 and Sukha, the ease. 00:11:04.160 --> 00:11:06.200 Turn to look past your right shoulder. 00:11:06.200 --> 00:11:08.200 Imagine someone, maybe one of your angels, 00:11:08.200 --> 00:11:12.360 giving you a little kiss on the left side of your neck. 00:11:12.360 --> 00:11:13.920 And then bring it back through center. 00:11:13.920 --> 00:11:15.800 Press into the elbows, 00:11:15.800 --> 00:11:18.680 take your gaze past your left shoulder. 00:11:18.680 --> 00:11:20.400 Maybe imagine a loved one 00:11:20.400 --> 00:11:23.362 giving you a little smooch on the neck. 00:11:24.840 --> 00:11:26.360 And then bring it back to center, 00:11:26.360 --> 00:11:28.760 interlace the fingertips here. 00:11:28.760 --> 00:11:31.880 Keep the elbows underneath the shoulders and you're gonna 00:11:31.880 --> 00:11:34.160 practice hugging the low ribs in here. 00:11:34.160 --> 00:11:37.760 Start by hugging the low ribs in and then curl the toes under, 00:11:37.760 --> 00:11:40.080 lift the heels and send it back, Forearm Plank. 00:11:40.080 --> 00:11:41.760 There's only one of these. 00:11:41.760 --> 00:11:42.840 Be kind to yourself here. 00:11:42.840 --> 00:11:45.120 Breathe, you got this. 00:11:45.120 --> 00:11:47.040 Breathe. 00:11:47.040 --> 00:11:48.480 Stick with it. You got this. 00:11:48.480 --> 00:11:50.280 Navel draws in and up. 00:11:50.280 --> 00:11:51.640 Press away from your yoga mat. 00:11:51.640 --> 00:11:53.560 Lengthen through the crown of the head. 00:11:53.560 --> 00:11:54.600 Use your breath. 00:11:54.600 --> 00:11:56.120 Welcome it. Use your breath. 00:11:56.120 --> 00:11:58.560 You're here for five. 00:11:58.560 --> 00:12:00.240 Press into the pinkies. 00:12:00.240 --> 00:12:01.862 Four, 00:12:01.862 --> 00:12:03.248 three, 00:12:03.248 --> 00:12:04.300 two, 00:12:04.300 --> 00:12:04.880 one. 00:12:04.880 --> 00:12:07.520 Slow descend of the hips to the earth. 00:12:07.520 --> 00:12:08.480 Nice! 00:12:08.480 --> 00:12:11.080 You're gonna come to rest in a 00:12:11.080 --> 00:12:13.680 fetal position on the right side of your body, 00:12:13.680 --> 00:12:15.274 the right side. 00:12:16.370 --> 00:12:21.421 Oh, you can rest your head in your right arm. 00:12:22.360 --> 00:12:25.880 Left hand can rest wherever it feels good. 00:12:25.880 --> 00:12:28.481 Take a deep breath in. 00:12:29.720 --> 00:12:32.702 And a long breath out. 00:12:35.400 --> 00:12:38.612 Nice. You're not done yet, but very nice, beautiful. 00:12:40.040 --> 00:12:43.040 Alright, from here you're gonna stay on your right side. 00:12:43.040 --> 00:12:47.400 We're just gonna pop up now to the right hand. 00:12:47.400 --> 00:12:48.880 Side lying position. 00:12:48.880 --> 00:12:51.000 Hips are in line with the shoulders. 00:12:51.000 --> 00:12:52.960 We're gonna stack the knees and 00:12:52.960 --> 00:12:54.880 we're gonna stir with the left knee. 00:12:54.880 --> 00:12:58.840 So you're gonna open, take it around and close. 00:12:59.680 --> 00:13:02.425 Open, take it in a circle 00:13:02.425 --> 00:13:04.120 and close. 00:13:08.190 --> 00:13:09.800 And then reverse it. 00:13:09.800 --> 00:13:13.840 Breathe, soften the skin of the face. 00:13:13.840 --> 00:13:15.600 Now check in with your abs here. 00:13:15.600 --> 00:13:17.280 Hug the low ribs in. 00:13:17.280 --> 00:13:20.842 Find that support, the spine. 00:13:24.400 --> 00:13:26.880 Nice. Then we're gonna send the legs out long, 00:13:26.880 --> 00:13:29.160 point the toes, you're gonna roll through to 00:13:29.160 --> 00:13:32.720 center and take it to the other side. 00:13:32.720 --> 00:13:37.160 So you're gonna be on your left arm this time. 00:13:37.160 --> 00:13:38.880 Hips are stacked. 00:13:38.880 --> 00:13:41.040 I'm just flipping around to face camera but you can allow 00:13:41.040 --> 00:13:43.760 the sound of my voice to guide you and same thing. 00:13:43.760 --> 00:13:47.280 We're gonna stir with that right knee and we're gonna try 00:13:47.280 --> 00:13:50.746 to stay connected to the low abs the whole time. 00:13:51.840 --> 00:13:55.797 Nice slow circles one way. 00:13:57.840 --> 00:13:59.938 And then reverse it. 00:14:08.480 --> 00:14:13.102 Nice, then send both legs out long come back to your belly. 00:14:14.320 --> 00:14:16.040 Salabhasan. 00:14:16.040 --> 00:14:17.520 Press into the pubic bone, 00:14:17.520 --> 00:14:18.800 press into the tops of the feet, 00:14:18.800 --> 00:14:22.440 send your fingertips out towards your toes. 00:14:22.440 --> 00:14:23.360 Inhale in, 00:14:23.360 --> 00:14:25.800 exhale, lift the head, the neck, the shoulders, 00:14:25.800 --> 00:14:28.080 baby Cobra. Inhale in again, feel the 00:14:28.080 --> 00:14:30.720 expansion through all four sides of the torso. 00:14:30.720 --> 00:14:33.720 And then exhale, send the fingertips up and back, 00:14:33.720 --> 00:14:35.480 maybe lift the toes here. 00:14:35.480 --> 00:14:37.800 Draw the shoulder blades together, 00:14:37.800 --> 00:14:39.120 neck nice and long. 00:14:39.120 --> 00:14:40.662 Breathe. 00:14:47.520 --> 00:14:49.800 One more breath in this spinal extension, 00:14:49.800 --> 00:14:51.040 hug those low ribs in. 00:14:51.040 --> 00:14:53.560 Grace note, grace note. 00:14:53.560 --> 00:14:55.960 Nice and then slowly release. 00:14:55.960 --> 00:14:59.107 Elbows come back, Sphinx Pose. 00:15:00.800 --> 00:15:03.520 And then walk the right elbow in towards the center, 00:15:03.520 --> 00:15:06.920 look past your left shoulder at your left toes. 00:15:06.920 --> 00:15:09.800 We're gonna bend the left knee, we might reach around and 00:15:09.800 --> 00:15:13.040 grab the left heel or the left shin 00:15:13.040 --> 00:15:14.710 or the top of the foot. 00:15:14.710 --> 00:15:17.606 A little quad stretch here, breathe. 00:15:18.840 --> 00:15:23.080 And then slowly release that, be sweet. 00:15:23.080 --> 00:15:24.520 Left elbow replaces the right 00:15:24.520 --> 00:15:28.680 and we take a look past the right shoulder. 00:15:28.680 --> 00:15:32.120 And maybe we bend that knee, look back. 00:15:32.120 --> 00:15:35.524 Maybe we find a bind, maybe not. 00:15:41.525 --> 00:15:44.680 And wherever you are, let's release it. 00:15:44.680 --> 00:15:48.160 Shift our weight to the left side of our mat 00:15:48.160 --> 00:15:52.617 and slowly flip on to our back side. 00:15:57.680 --> 00:15:58.760 Great, bend your knees, 00:15:58.760 --> 00:16:00.640 bring the soles of the feet to the mat. 00:16:00.640 --> 00:16:02.120 Press into the palms. 00:16:02.120 --> 00:16:05.040 Slow and very sweetly lift your tailbone, 00:16:05.040 --> 00:16:06.160 shins forward, 00:16:06.160 --> 00:16:11.520 hip points rise up for a low Bridge. 00:16:11.520 --> 00:16:12.680 Inhale in here. 00:16:12.680 --> 00:16:14.705 Exhale to stay. 00:16:16.440 --> 00:16:18.471 Inhale in again. 00:16:19.760 --> 00:16:20.960 And on the exhale, 00:16:20.960 --> 00:16:24.480 so slow, soften through the chest, 00:16:24.480 --> 00:16:27.840 the collarbones, relax one vertebra at a time, 00:16:27.840 --> 00:16:32.160 we lower down so, so slow. 00:16:32.160 --> 00:16:34.478 Kind and gentle. 00:16:35.760 --> 00:16:38.000 When you land hug the right knee into the chest, 00:16:38.000 --> 00:16:39.800 send the left leg out long. 00:16:39.800 --> 00:16:42.440 Breathe in. 00:16:42.440 --> 00:16:45.384 Breathe out, take it over towards 00:16:45.384 --> 00:16:48.562 the left side into a twist. 00:16:49.720 --> 00:16:51.520 Right shoulder anchors down 00:16:51.520 --> 00:16:54.520 onto the earth and you can close your eyes here and 00:16:54.520 --> 00:16:58.480 soften through the fingertips and the toes. 00:17:00.840 --> 00:17:04.241 Breathe deeply into your belly. 00:17:10.520 --> 00:17:13.520 And then we'll melt it back to center. 00:17:13.520 --> 00:17:16.605 Hug the left knee up in towards the heart. 00:17:18.600 --> 00:17:21.080 Extend the right leg. 00:17:21.080 --> 00:17:23.240 Breathe in. 00:17:23.240 --> 00:17:25.080 Breathe out. 00:17:25.080 --> 00:17:28.220 And exhale, bring it over into your twist. 00:17:28.220 --> 00:17:32.280 Anchor the left shoulder down, left elbow down. 00:17:32.280 --> 00:17:35.530 Soften through the fingertips and toes. 00:17:37.480 --> 00:17:40.120 And you got to bring the breath, 00:17:40.120 --> 00:17:43.040 so bring a beautiful deep, 00:17:43.040 --> 00:17:46.590 full belly breath here. 00:17:54.400 --> 00:17:57.200 Then slowly melt it back to center. 00:17:57.200 --> 00:17:59.556 Extend the legs out long. 00:18:02.200 --> 00:18:05.040 Bring the hands to your belly, and again, 00:18:05.040 --> 00:18:09.479 let's breathe in together a big full belly breath. 00:18:11.320 --> 00:18:14.399 And exhale release. 00:18:16.800 --> 00:18:19.520 And two more just like that to close the practice. 00:18:19.520 --> 00:18:21.480 Inhale in. 00:18:21.480 --> 00:18:25.605 Lots of love and kindness. 00:18:27.640 --> 00:18:29.989 And exhale. 00:18:33.500 --> 00:18:35.432 Inhale. 00:18:38.280 --> 00:18:40.593 And exhale. 00:18:41.880 --> 00:18:46.440 May the rest of your day be filled with opportunities for 00:18:46.440 --> 00:18:49.750 you to bring more lovingkindness 00:18:49.750 --> 00:18:51.920 to your movement, to your gestures, 00:18:51.920 --> 00:18:54.600 to your breath and to your interactions. 00:18:54.600 --> 00:18:58.000 Let's bring the palms together, thumbs up to the third eye. 00:18:58.000 --> 00:18:59.440 Way to show up. 00:18:59.440 --> 00:19:02.600 I know it's hard to keep showin' up and you're doin' great. 00:19:02.600 --> 00:19:05.000 Thank you for being here. 00:19:05.000 --> 00:19:07.040 Take good care. 00:19:07.040 --> 00:19:08.679 Namaste. 00:19:09.580 --> 00:19:14.340 (upbeat rhythmic music)