WEBVTT 00:00:00.033 --> 00:00:01.920 - Hello my sweetheart, darling friends. 00:00:01.920 --> 00:00:05.160 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:05.160 --> 00:00:08.954 It's Day 17, Rinse. 00:00:08.954 --> 00:00:11.198 (mimicks dream sequence) 00:00:13.400 --> 00:00:18.125 (light rhythmic music) 00:00:32.650 --> 00:00:36.400 Okay, come on down to the ground. 00:00:36.400 --> 00:00:41.880 Benji's here to meet you and greet you as am I. 00:00:41.880 --> 00:00:44.840 Sit up nice and tall. 00:00:44.840 --> 00:00:46.560 Take a deep breath in. 00:00:46.560 --> 00:00:49.316 Take your time here. Just get settled. 00:00:51.520 --> 00:00:56.589 As you're ready, close your eyes or soften your gaze. 00:00:59.040 --> 00:01:01.200 Relax the shoulders and start 00:01:01.200 --> 00:01:05.020 to lift and lengthen up 00:01:05.020 --> 00:01:08.840 through the crown of the head. 00:01:08.840 --> 00:01:12.040 We're starting to get into the 00:01:12.040 --> 00:01:16.760 phase of this journey where we really remember, 00:01:16.760 --> 00:01:21.880 reconsider the spine. 00:01:24.280 --> 00:01:29.200 Think of it as a energetic highway. 00:01:29.200 --> 00:01:30.786 Say what? 00:01:32.440 --> 00:01:34.506 Take a deep breath in. 00:01:35.480 --> 00:01:37.680 And exhale, slow and steady 00:01:37.680 --> 00:01:41.560 we're gonna start some soft, easy movement left to right. 00:01:41.560 --> 00:01:44.000 So almost like you're swaying. 00:01:44.000 --> 00:01:45.400 Not almost like you're swaying, sorry. 00:01:45.400 --> 00:01:49.977 Almost like you're a branch (laughs) swaying in the wind. 00:01:55.440 --> 00:01:57.880 Left to right. 00:01:57.880 --> 00:02:00.760 And just notice, do you feel a little stiff? 00:02:00.760 --> 00:02:02.560 Do you feel a little tight? 00:02:02.560 --> 00:02:04.957 Is the side body sore? 00:02:07.400 --> 00:02:10.480 And the next time you're over to the right, 00:02:10.480 --> 00:02:12.203 allow the right hand to come down 00:02:12.203 --> 00:02:13.720 and the left arm to reach up and over. 00:02:13.720 --> 00:02:14.640 We've been here before. 00:02:14.640 --> 00:02:16.410 So just a different 00:02:16.410 --> 00:02:20.240 how of entry, 00:02:20.240 --> 00:02:22.931 a different way of entry. A different how. 00:02:24.400 --> 00:02:28.360 Remembering how we move matters here. 00:02:28.360 --> 00:02:31.440 Slowly sway it up through center. 00:02:31.440 --> 00:02:33.936 Take it to the other side. 00:02:36.280 --> 00:02:41.520 And repeat back and forth in your own time with your breath. 00:02:41.520 --> 00:02:45.339 Smoothing out the hard edges here. 00:02:52.960 --> 00:02:56.038 Staying heavy in the hips. 00:03:00.480 --> 00:03:01.600 And then come up to center. 00:03:01.600 --> 00:03:03.360 Head over heart, heart over pelvis. 00:03:03.360 --> 00:03:05.240 Inhale, lift and lengthen. 00:03:05.240 --> 00:03:07.400 Lift the chest, lift the crown. 00:03:07.400 --> 00:03:09.280 Exhale, left hand to the right knee, 00:03:09.280 --> 00:03:10.440 right fingertips behind. 00:03:10.440 --> 00:03:12.680 Try to keep the length in the spine. 00:03:12.680 --> 00:03:17.120 Be disciplined about that as you slowly move into a twist. 00:03:17.120 --> 00:03:20.840 Inhale to lift and lengthen. 00:03:20.840 --> 00:03:22.720 Exhale to stabilize the twist. 00:03:22.720 --> 00:03:25.240 Draw the navel in and up. 00:03:25.240 --> 00:03:28.170 Again, inhale to lift and lengthen. 00:03:29.190 --> 00:03:32.857 Exhale, hug the low ribs in. 00:03:34.920 --> 00:03:35.960 Slowly release. 00:03:35.960 --> 00:03:38.240 Come back to center, same thing. 00:03:38.240 --> 00:03:39.680 Really tall in the spine. 00:03:39.680 --> 00:03:42.680 Inhale, exhale to twist. 00:03:42.680 --> 00:03:47.227 Try to maintain that lift, that integrity. 00:03:48.640 --> 00:03:51.000 And you can see I'm sitting up on a little blankey today, 00:03:51.000 --> 00:03:54.480 you might take a moment to pause and sit up on something 00:03:54.480 --> 00:03:59.680 too if you're struggling to find that length in the spine. 00:04:02.360 --> 00:04:05.310 Using your breath here. 00:04:12.080 --> 00:04:13.720 Nice, then slowly release. 00:04:13.720 --> 00:04:15.560 Let's come forward onto all fours. 00:04:15.560 --> 00:04:17.059 Pardon me, sweetheart. 00:04:17.059 --> 00:04:20.720 (Benji groans) Oh, I'm sorry. 00:04:20.720 --> 00:04:22.480 Excuse me, let's come forward onto all fours. 00:04:22.480 --> 00:04:26.960 Pardon me, mi amor. 00:04:26.960 --> 00:04:29.080 Cat-Cow. 00:04:29.080 --> 00:04:32.611 Press into the tops of the feet, spread the fingertips. (laughs) 00:04:33.866 --> 00:04:38.520 Oh, drop the belly, open your heart, look forward. 00:04:38.520 --> 00:04:40.840 Exhale, round through, chin to chest. 00:04:40.840 --> 00:04:42.976 Navel draws up. 00:04:44.720 --> 00:04:49.760 Inhale, drop the belly, open the chest. 00:04:49.760 --> 00:04:51.560 Exhale, round through. 00:04:51.560 --> 00:04:53.680 Now continue with the sound of your breath. 00:04:53.680 --> 00:04:56.040 See if you can bring a little texture to your breath. 00:04:56.040 --> 00:05:00.908 Maybe bringing that Ujjayi breath back. 00:05:02.360 --> 00:05:05.070 Finding a little audible 00:05:05.070 --> 00:05:08.270 breath in any way you can. 00:05:10.000 --> 00:05:13.494 Maybe closing the eyes and imagining 00:05:13.494 --> 00:05:15.880 your spinal cord here. 00:05:15.880 --> 00:05:19.120 Finding a little more articulation through these 00:05:19.120 --> 00:05:24.418 movements as we continue to show up and practice together. 00:05:31.520 --> 00:05:34.000 Cool, then inhale, Tabletop Position. 00:05:34.000 --> 00:05:36.000 Spread the fingertips wide. 00:05:36.000 --> 00:05:38.240 You're gonna kick just the right leg out, 00:05:38.240 --> 00:05:39.360 just the right leg. 00:05:39.360 --> 00:05:40.440 Inhale in here. 00:05:40.440 --> 00:05:42.608 Exhale, cross the right knee 00:05:42.608 --> 00:05:46.160 over towards the left elbow. 00:05:46.160 --> 00:05:49.320 That's it. Inhale, extend back out. 00:05:49.320 --> 00:05:50.840 Press into both palms evenly. 00:05:50.840 --> 00:05:53.240 Level the hips. Draw the low abs in. 00:05:53.240 --> 00:05:56.435 Exhale, right knee to left elbow. 00:05:57.440 --> 00:06:00.280 Now as that right knee comes up and in, 00:06:00.280 --> 00:06:04.764 gather your abdominal wall all the way up towards the spine. 00:06:06.550 --> 00:06:09.760 Inhale to extend. 00:06:09.760 --> 00:06:13.388 Exhale to contract in the abs, squeeze. 00:06:14.920 --> 00:06:16.000 Inhale, extend. 00:06:16.000 --> 00:06:18.800 Pay attention to your foundation here. 00:06:18.800 --> 00:06:21.920 Exhale, squeeze. 00:06:21.920 --> 00:06:23.960 And then we'll release. 00:06:23.960 --> 00:06:26.760 Drop the elbows where the hands are 00:06:26.760 --> 00:06:31.760 and walk the knees back for Puppy's Pose. 00:06:31.760 --> 00:06:34.320 Open your heart, melt it to the ground. 00:06:34.320 --> 00:06:36.160 Soften the skin of the forehead. 00:06:36.160 --> 00:06:38.040 Relax your jaw. 00:06:38.040 --> 00:06:40.960 Big breath here, big stretch as you lift the 00:06:40.960 --> 00:06:45.000 hip points up towards the sky a little more. 00:06:45.000 --> 00:06:48.005 And then exhale, bring it back to Tabletop. 00:06:49.440 --> 00:06:51.849 Set yourself up for greatness. 00:06:53.000 --> 00:06:54.360 And when you're ready, we'll inhale, 00:06:54.360 --> 00:06:56.240 send the left leg out. 00:06:56.240 --> 00:06:57.960 Hi, buddy. 00:06:57.960 --> 00:07:02.240 Exhale, left knee over towards the right elbow. 00:07:02.240 --> 00:07:05.040 Squeeze and lift. 00:07:05.040 --> 00:07:07.176 Inhale to extend. 00:07:08.360 --> 00:07:10.120 Exhale, squeeze and lift. 00:07:10.120 --> 00:07:11.960 So try to move slowly here so 00:07:11.960 --> 00:07:15.960 you can really maintain that length in the spine. 00:07:15.960 --> 00:07:17.840 But also you kind of defy 00:07:17.840 --> 00:07:21.645 gravity here by drawing the abs up on the exhale. 00:07:25.560 --> 00:07:27.600 I find this so much more 00:07:27.600 --> 00:07:30.655 effective than a million crunches. 00:07:30.655 --> 00:07:33.320 (chuckles) 00:07:33.320 --> 00:07:35.260 This type of work. 00:07:38.720 --> 00:07:40.600 Inhale to extend. 00:07:40.600 --> 00:07:42.200 You can use this connection of 00:07:42.200 --> 00:07:45.400 the top of the right foot for stability. 00:07:45.400 --> 00:07:48.560 And best you can, try to keep the neck long and 00:07:48.560 --> 00:07:53.160 your weight distributed through both palms evenly. 00:07:53.160 --> 00:07:54.670 Excellent. 00:07:55.640 --> 00:07:58.233 One more squeeze. 00:07:59.520 --> 00:08:02.240 And then we'll release Puppy's Pose. 00:08:02.240 --> 00:08:04.974 Drop the elbows, walk the knees back. 00:08:06.440 --> 00:08:08.255 Breathe in. 00:08:09.560 --> 00:08:11.476 Breathe out. 00:08:11.476 --> 00:08:14.560 Mmm, my mat smells like a homemade mat spray. 00:08:14.560 --> 00:08:16.240 It's the little things. 00:08:16.240 --> 00:08:18.760 Breathe in. 00:08:18.760 --> 00:08:20.781 Breathe out. 00:08:22.520 --> 00:08:23.320 Nice. 00:08:23.320 --> 00:08:24.800 Curl the toes under. 00:08:24.800 --> 00:08:26.960 Walk the hands all the way up and back. 00:08:26.960 --> 00:08:28.893 Come into your little squat. 00:08:28.893 --> 00:08:34.000 I actually have my homemade mat spray recipe available for you. 00:08:34.000 --> 00:08:37.122 Just search for it. It's available. 00:08:38.360 --> 00:08:40.063 It's pretty simple. 00:08:41.960 --> 00:08:43.720 Breathe. 00:08:43.720 --> 00:08:47.845 Maybe we start to come a little bit lighter on the fingertips. 00:08:51.040 --> 00:08:51.840 And then as we're ready, 00:08:51.840 --> 00:08:55.240 walk the hands all the way out to your Plank Pose. 00:08:55.240 --> 00:08:58.280 Stretch the heels back. 00:08:58.280 --> 00:09:00.360 Draw the abs up and in. 00:09:00.360 --> 00:09:02.440 Press up through the upper back body, 00:09:02.440 --> 00:09:04.000 lengthen through the crown of the head. 00:09:04.000 --> 00:09:06.160 Deep breath in. 00:09:06.160 --> 00:09:09.200 Long breath out. Navel draws up. 00:09:09.200 --> 00:09:11.000 Inhale in. 00:09:11.000 --> 00:09:14.760 Exhale, hips up high and back, Downward Facing Dog. 00:09:14.760 --> 00:09:17.040 Bend your knees. 00:09:17.040 --> 00:09:22.120 Take some long, smooth, textured breaths here. 00:09:22.120 --> 00:09:24.914 Listen to the sound. 00:09:27.800 --> 00:09:32.400 Getting long through all four sides of the torso here as you 00:09:32.400 --> 00:09:35.120 peel the hip creases up towards the sky and stay 00:09:35.120 --> 00:09:38.879 rooted through your knuckles and your fingerprints. 00:09:41.720 --> 00:09:43.400 Turn your head to one side. 00:09:43.400 --> 00:09:45.360 Smell your armpit. 00:09:45.360 --> 00:09:46.160 Life's too short. 00:09:46.160 --> 00:09:47.560 Turn your head to the other side. 00:09:47.560 --> 00:09:49.720 Smell your other armpit. 00:09:49.720 --> 00:09:51.040 (chuckles) 00:09:51.040 --> 00:09:54.800 And then let's walk it all the way up to the top of the mat. 00:09:54.800 --> 00:09:57.520 We'll meet there, feet hip width apart. 00:09:57.520 --> 00:09:59.600 Hi, Benji, I love you. 00:09:59.600 --> 00:10:01.160 That's a good spot for you. 00:10:01.160 --> 00:10:04.120 Shake the head a little, yes. 00:10:04.120 --> 00:10:06.352 A little no. 00:10:09.720 --> 00:10:14.240 Interlace the fingertips behind the thighs or behind the calves. 00:10:14.240 --> 00:10:15.480 Inhale in. 00:10:15.480 --> 00:10:17.760 Exhale, bend your knees, bend your elbows. 00:10:17.760 --> 00:10:20.054 Draw your chin to your chest. 00:10:21.760 --> 00:10:22.920 Release the bind. 00:10:22.920 --> 00:10:24.120 As you're ready, 00:10:24.120 --> 00:10:25.640 bend your knees generously to 00:10:25.640 --> 00:10:29.359 support the low back and let's roll it up to Mountain. 00:10:30.760 --> 00:10:35.840 Maybe your fingertips trace the fronts of your legs here. 00:10:35.840 --> 00:10:39.487 We ground through the feet, stack up through the spine. 00:10:40.600 --> 00:10:43.160 And we rise up into our best 00:10:43.160 --> 00:10:45.440 and most beautiful Mountain Pose today. 00:10:45.440 --> 00:10:48.360 Lengthen through the crown. 00:10:48.360 --> 00:10:50.960 Close your eyes and embody this posture. 00:10:50.960 --> 00:10:53.080 Drawing the shoulder blades together. 00:10:53.080 --> 00:10:56.551 Finding that lift in the heart. 00:10:58.480 --> 00:11:01.320 Take a deep breath in. 00:11:01.320 --> 00:11:03.080 Long breath out. 00:11:03.080 --> 00:11:05.880 On your next inhale, reach for the sky. 00:11:05.880 --> 00:11:10.480 Exhale, bend the knees, float the fingertips all the way down. 00:11:10.480 --> 00:11:13.160 Slide the hands as you inhale, 00:11:13.160 --> 00:11:15.400 past the shins, past the knees, 00:11:15.400 --> 00:11:17.640 all the way to the tops of the thighs. 00:11:17.640 --> 00:11:18.840 Loop the shoulders, 00:11:18.840 --> 00:11:23.040 pull the elbows back and find your halfway lift. 00:11:23.040 --> 00:11:27.280 Stay here for a breath as you pull the hip creases back and 00:11:27.280 --> 00:11:32.051 think about creating maybe like a number seven shape here. 00:11:33.400 --> 00:11:35.040 Good, inhale in. 00:11:35.040 --> 00:11:37.200 Exhale, let that go. 00:11:37.200 --> 00:11:38.400 Bend the knees. 00:11:38.400 --> 00:11:42.400 Step one foot back then the other, Plank Pose. 00:11:42.400 --> 00:11:45.160 Inhale in to look forward, shift forward. 00:11:45.160 --> 00:11:48.360 Exhale to slowly lower to the belly. 00:11:48.360 --> 00:11:50.840 Inhale, press into the tops of the feet. 00:11:50.840 --> 00:11:54.960 Slowly lift up Cobra, big breath. 00:11:54.960 --> 00:11:58.440 Exhale, soften and release it all the way down. 00:11:58.440 --> 00:12:03.440 Curl the toes, press up to all fours or Plank. 00:12:03.440 --> 00:12:04.960 Inhale in here. 00:12:04.960 --> 00:12:08.037 Exhale, Downward Facing Dog. 00:12:10.280 --> 00:12:11.931 Breathe in. 00:12:13.160 --> 00:12:14.814 Breathe out. 00:12:16.800 --> 00:12:20.440 Inhale, slide your right leg up high. 00:12:20.440 --> 00:12:23.640 Exhale, right knee to left elbow, shift it forward. 00:12:23.640 --> 00:12:25.960 Keep your upper body in Plank. 00:12:25.960 --> 00:12:28.520 Inhale to kick it up. 00:12:28.520 --> 00:12:31.360 Exhale, navel draws in. 00:12:31.360 --> 00:12:34.120 Slowly shifting forward. 00:12:34.120 --> 00:12:36.620 Inhale to kick it up. 00:12:36.620 --> 00:12:38.948 Exhale. 00:12:40.640 --> 00:12:42.040 Continue, now we know we can 00:12:42.040 --> 00:12:46.550 always do this on our knees just as we warmed up with. 00:12:48.840 --> 00:12:52.525 Otherwise, we're shifting 00:12:52.525 --> 00:12:56.209 back and forth on the left foot. 00:12:58.000 --> 00:12:59.640 Next time you're in Three-Legged Dog, 00:12:59.640 --> 00:13:03.120 slowly lower the right foot down. 00:13:03.120 --> 00:13:04.560 Navel draws all the way up. 00:13:04.560 --> 00:13:08.680 Imagine you're going up and over a hurdle back to Plank Pose. 00:13:08.680 --> 00:13:11.120 Slowly lower to the belly. 00:13:11.120 --> 00:13:15.160 Inhale, slowly rise up to Cobra. 00:13:15.160 --> 00:13:17.040 Big breath here. 00:13:17.040 --> 00:13:21.160 Exhale, slow cascading down. 00:13:21.160 --> 00:13:24.760 Inhale, press up to all fours or Plank. 00:13:24.760 --> 00:13:27.920 Exhale, Downward Facing Dog, nice. 00:13:27.920 --> 00:13:30.200 Take a deep breath in. 00:13:30.200 --> 00:13:32.664 And a long breath out. 00:13:34.920 --> 00:13:37.320 Inhale, slide the left leg up high. 00:13:37.320 --> 00:13:38.240 Here we go. 00:13:38.240 --> 00:13:39.480 Little conditioning here. 00:13:39.480 --> 00:13:41.240 Exhale, left knee to right elbow. 00:13:41.240 --> 00:13:42.960 You got this. 00:13:42.960 --> 00:13:44.160 With your breath, inhale, 00:13:44.160 --> 00:13:46.800 anchor down through the right heel. 00:13:46.800 --> 00:13:48.999 Exhale, shift it forward. 00:13:50.200 --> 00:13:51.943 Inhale, kick it up. 00:13:53.000 --> 00:13:54.200 Exhale, shift it forward. 00:13:54.200 --> 00:13:55.444 Twist. 00:13:56.280 --> 00:13:57.725 Inhale. 00:13:59.120 --> 00:14:00.666 Exhale. 00:14:02.440 --> 00:14:04.909 Moving with your breath. 00:14:12.520 --> 00:14:14.800 The next time your left leg is lifted, 00:14:14.800 --> 00:14:16.520 take a deep breath in. 00:14:16.520 --> 00:14:20.240 And exhale, slowly lower both feet now to the mat. 00:14:20.240 --> 00:14:22.200 Downward Dog, stay here if you can. 00:14:22.200 --> 00:14:23.996 One more breath. 00:14:25.160 --> 00:14:27.400 And exhale, bend the knees. 00:14:27.400 --> 00:14:29.040 Walk the hands all the way back. 00:14:29.040 --> 00:14:31.584 We're coming into that low squat. 00:14:32.840 --> 00:14:37.030 Nice, right fingertips stay on the earth or on a block. 00:14:38.200 --> 00:14:41.040 Left fingertips open like a 00:14:41.040 --> 00:14:45.440 beautiful wing all the way up towards the sky here. 00:14:45.440 --> 00:14:48.520 Open up through your left chest, left pec. 00:14:48.520 --> 00:14:51.800 Wiggle the left fingertips. 00:14:51.800 --> 00:14:53.440 And then bring it down and switch. 00:14:53.440 --> 00:14:56.720 Left fingertips come to the mat or a block. 00:14:56.720 --> 00:15:01.400 Right fingertips open up slowly on an inhale. 00:15:01.400 --> 00:15:03.520 We're stretching through the feet here. 00:15:03.520 --> 00:15:05.880 If you want to drop the heels, you can. 00:15:05.880 --> 00:15:08.127 Lengthen through the crown. 00:15:09.520 --> 00:15:11.640 Wiggle the right fingertips. 00:15:11.640 --> 00:15:14.270 And (chuckles) when you're ready, 00:15:14.270 --> 00:15:17.320 slowly bring it back down to your mat. 00:15:17.320 --> 00:15:21.840 From here, slowly drop your heels and come to a standing 00:15:21.840 --> 00:15:26.120 Forward Fold at the back of the mat. 00:15:26.120 --> 00:15:28.920 Inhale, slide the hands past the tops of the feet, 00:15:28.920 --> 00:15:30.680 the shins, the kneecaps lift. 00:15:30.680 --> 00:15:31.880 As you do so, 00:15:31.880 --> 00:15:35.800 palms to the thighs as we find that figure seven here. 00:15:35.800 --> 00:15:40.520 Lift and lengthen through the crown, lift the chest. 00:15:40.520 --> 00:15:42.560 And then exhale, release everything. 00:15:42.560 --> 00:15:43.480 Root to rise here. 00:15:43.480 --> 00:15:45.840 So root through the feet, bend the knees. 00:15:45.840 --> 00:15:48.400 Protect the low back as you spread the fingertips. 00:15:48.400 --> 00:15:50.720 Strong legs, we rise all the way up. 00:15:50.720 --> 00:15:53.280 Reach for the sky. 00:15:53.280 --> 00:15:55.520 And this time, palms come together and 00:15:55.520 --> 00:15:59.087 slide to the heart space as you breathe out. 00:16:00.200 --> 00:16:01.680 Inhale in deeply here. 00:16:01.680 --> 00:16:03.614 Just notice how you feel. 00:16:04.630 --> 00:16:07.680 Exhale completely. 00:16:07.680 --> 00:16:11.840 Now, without looking down, best you can, we're gonna walk 00:16:11.840 --> 00:16:15.360 to the center of the mat because you know it's there. 00:16:15.360 --> 00:16:20.240 You can put your eyeballs on the soles of your feet here. 00:16:20.240 --> 00:16:25.080 See feelingly and walk your feet out wide. 00:16:25.080 --> 00:16:27.480 Alright, feet are parallel here. 00:16:27.480 --> 00:16:29.320 Standing in a nice wide-legged position. 00:16:29.320 --> 00:16:31.760 We're gonna inhale, send the fingertips out. 00:16:31.760 --> 00:16:33.960 So you're in Star Pose. 00:16:33.960 --> 00:16:36.080 Take a deep breath in. 00:16:36.080 --> 00:16:39.391 As you exhale, draw the shoulder blades together. 00:16:40.600 --> 00:16:42.720 Good, inhale in again. 00:16:42.720 --> 00:16:44.640 Exhale, bend both knees. 00:16:44.640 --> 00:16:46.340 You're gonna take your right hand 00:16:46.340 --> 00:16:49.160 all the way down towards your left knee, 00:16:49.160 --> 00:16:52.960 left shin, or left toes, or maybe a block. 00:16:52.960 --> 00:16:55.720 Good, inhale, rise back up. 00:16:55.720 --> 00:16:57.880 Strong Star Pose. 00:16:57.880 --> 00:17:00.000 And exhale, with bent knees, 00:17:00.000 --> 00:17:04.360 just a soft bend over to the other side, twist. 00:17:04.360 --> 00:17:05.560 Now repeat the pattern. 00:17:05.560 --> 00:17:08.520 Inhale, open, take up space. 00:17:08.520 --> 00:17:13.800 Exhale, navel draws in for stability as we twist and reach. 00:17:13.800 --> 00:17:16.640 Inhale to center. 00:17:16.640 --> 00:17:19.596 Exhale, twist and reach. 00:17:29.080 --> 00:17:32.243 Find that textured breath. 00:17:36.880 --> 00:17:40.807 Stay grounded through all four corners of the feet. 00:17:43.270 --> 00:17:45.524 Even it out. 00:17:47.200 --> 00:17:49.640 And the next time you're in Star Pose, 00:17:49.640 --> 00:17:52.080 inhale in, spread the fingertips. 00:17:52.080 --> 00:17:53.840 Exhale, press the palms down as 00:17:53.840 --> 00:17:55.760 if you were pressing into hot air. 00:17:55.760 --> 00:17:59.800 Interlace the fingertips behind your back. 00:17:59.800 --> 00:18:01.560 Draw the shoulder blades together. 00:18:01.560 --> 00:18:03.320 Once again, maybe you walk the 00:18:03.320 --> 00:18:06.840 feet back a little bit on your mat so you have some space for 00:18:06.840 --> 00:18:10.320 a standing wide-legged Forward Fold. 00:18:10.320 --> 00:18:12.200 Say that five times fast. 00:18:12.200 --> 00:18:15.040 Here we go, inhale in, grounded through the feet. 00:18:15.040 --> 00:18:18.200 Slow and steady, we lead with the heart space. 00:18:18.200 --> 00:18:20.280 Come to flat back position. 00:18:20.280 --> 00:18:25.000 Then soft bend in the knees as we continue the journey down. 00:18:25.000 --> 00:18:27.920 Your choice, you can hold the bind here, 00:18:27.920 --> 00:18:31.200 excuse me, or release the bind, 00:18:31.200 --> 00:18:33.740 maybe bring the hands to the mat 00:18:33.740 --> 00:18:38.726 or to your blocks or just something supportive. 00:18:40.320 --> 00:18:45.120 Even a little rolled up blanket here can be nice. 00:18:45.120 --> 00:18:47.440 If you've been playing in this posture for a bit, 00:18:47.440 --> 00:18:49.160 you might work to draw the 00:18:49.160 --> 00:18:51.720 hands back in line with the arches of the feet. 00:18:51.720 --> 00:18:56.000 Keep the elbows square and slow and steady, 00:18:56.000 --> 00:18:58.798 maybe crown of the head comes to the earth. 00:19:00.240 --> 00:19:02.880 Breathe wherever you are today. 00:19:02.880 --> 00:19:05.979 Meet it and greet it with a kindness. 00:19:07.320 --> 00:19:12.084 Nice full cycles of breath. 00:19:18.120 --> 00:19:22.720 To come out of the posture, your version, slow and steady. 00:19:22.720 --> 00:19:25.880 Inhale in, find that length in the crown of the head, 00:19:25.880 --> 00:19:30.160 bring the hands to the waistline and use that sharp exhale, 00:19:30.160 --> 00:19:31.880 that contraction of the navel in, 00:19:31.880 --> 00:19:33.600 to slowly rise back up. 00:19:33.600 --> 00:19:38.471 So we're coming up all the way from the center of the body. 00:19:39.680 --> 00:19:41.680 Notice how you feel? 00:19:41.680 --> 00:19:43.600 Without looking down, bring your feet together. 00:19:43.600 --> 00:19:45.840 You can walk them together, you can dance them together, 00:19:45.840 --> 00:19:48.596 you can hop them together. 00:19:51.520 --> 00:19:54.097 Mountain Pose. 00:19:55.960 --> 00:19:58.240 If you can, close your eyes here 00:19:58.240 --> 00:20:01.063 or look down gently past your nose. 00:20:02.162 --> 00:20:06.520 And just take a moment to notice how you feel. 00:20:14.240 --> 00:20:15.160 Beautiful. 00:20:15.160 --> 00:20:17.760 Inhale, reach for the sky. 00:20:17.760 --> 00:20:20.388 Exhale, Forward Fold. 00:20:21.880 --> 00:20:23.080 If you have a blanket, 00:20:23.080 --> 00:20:26.400 you might slide it behind the heels here. 00:20:26.400 --> 00:20:28.553 Inhale, halfway lift. 00:20:29.680 --> 00:20:33.560 Exhale, slow and steady, turn the toes out left to right. 00:20:33.560 --> 00:20:35.840 Fingertips come to the earth 00:20:35.840 --> 00:20:39.160 and we're gonna come down into our Yogi Squat. 00:20:39.160 --> 00:20:40.720 Now this time we're going to 00:20:40.720 --> 00:20:45.240 play with bringing the palms together and pressing the 00:20:45.240 --> 00:20:50.040 outer edges of the arms into the legs and maybe finding a 00:20:50.040 --> 00:20:52.400 little squeeze of the legs into the arms. 00:20:52.400 --> 00:20:56.360 So you have an active situation going on here. 00:20:56.360 --> 00:20:58.120 Breathe. 00:20:59.880 --> 00:21:03.588 Lift your chest, lengthen through the crown. 00:21:04.760 --> 00:21:07.560 Nice. Now stay active, just energy in the toes as you 00:21:07.560 --> 00:21:12.040 slowly release the hands behind you and come to a seat. 00:21:12.040 --> 00:21:17.440 Move that blanket to the side or maybe behind you for a pillow. 00:21:17.440 --> 00:21:22.200 Send the legs out long, zip the legs up tight. 00:21:22.200 --> 00:21:26.280 Dundasana, find that length, crown to tail. 00:21:26.280 --> 00:21:27.640 Inhale in here. 00:21:27.640 --> 00:21:32.080 Exhale, bend your right knee, turn past your right shoulder. 00:21:32.080 --> 00:21:34.480 Left elbow can come to the left, 00:21:34.480 --> 00:21:37.658 excuse me, left elbow can come to the right knee here. 00:21:39.120 --> 00:21:40.960 Keep it soft and easy and then 00:21:40.960 --> 00:21:44.243 slowly come back to center 00:21:44.243 --> 00:21:46.820 and take it to the other side. 00:21:50.240 --> 00:21:52.081 Breathe. 00:21:55.320 --> 00:21:56.760 Lovely. 00:21:56.760 --> 00:21:59.920 Kick both legs out, inhale in, exhale, 00:21:59.920 --> 00:22:02.966 slowly come to lie on your back. 00:22:04.360 --> 00:22:07.347 Extend the legs out long. 00:22:08.760 --> 00:22:11.328 Relax your shoulders. 00:22:12.640 --> 00:22:15.920 Take the deepest belly breath you've taken all day, 00:22:15.920 --> 00:22:19.392 maybe all month, all year. 00:22:20.600 --> 00:22:24.916 And exhale, allow everything to soften. 00:22:27.120 --> 00:22:31.299 Now let your breath just be easy here. 00:22:35.680 --> 00:22:38.800 Give yourself permission just 00:22:38.800 --> 00:22:44.004 for about a moment to do absolutely nothing. 00:22:59.600 --> 00:23:02.440 Beautiful. 00:23:02.440 --> 00:23:05.400 Slowly bring the fingertips together, 00:23:05.400 --> 00:23:09.584 palms kiss, thumbs to third eye. 00:23:11.040 --> 00:23:13.720 Start to wiggle the toes. 00:23:13.720 --> 00:23:17.160 Maybe move the tongue around in the mouth. 00:23:17.160 --> 00:23:19.640 Great work, my darlings. 00:23:19.640 --> 00:23:21.920 Look forward to seeing you tomorrow. 00:23:21.920 --> 00:23:24.040 Have a beautiful rest of the day. 00:23:24.040 --> 00:23:26.731 Take a final breath in together. 00:23:28.160 --> 00:23:30.431 And out together. 00:23:32.240 --> 00:23:33.834 Namaste. 00:23:34.734 --> 00:23:39.615 (upbeat rhythmic music)