WEBVTT 00:00:00.174 --> 00:00:02.400 - Hello everyone, welcome back to Flow, 00:00:02.400 --> 00:00:04.200 your 30 Day Yoga Journey. 00:00:04.200 --> 00:00:05.720 It's Day 19. 00:00:05.720 --> 00:00:07.080 Can you believe it? 00:00:07.080 --> 00:00:09.240 Get ready to go on a fantastic 00:00:09.240 --> 00:00:12.760 voyage in just about 20 minutes with Benji and I. 00:00:12.760 --> 00:00:14.640 We're so glad you're here. 00:00:14.640 --> 00:00:16.005 Let's ride. 00:00:17.868 --> 00:00:22.667 (light rhythmic music) 00:00:37.320 --> 00:00:40.000 Alrighty, come on down to the ground. 00:00:40.000 --> 00:00:43.640 Sit up on a little blankey if you like. 00:00:43.640 --> 00:00:46.036 Cross thy ankles. 00:00:47.000 --> 00:00:50.440 Lick thy heel if you want. 00:00:50.440 --> 00:00:52.880 And we have begun. 00:00:52.880 --> 00:00:54.520 Tuck the chin slightly. 00:00:54.520 --> 00:00:57.480 Lengthen through the crown of the head. 00:00:57.480 --> 00:00:59.920 Right away here, deep breath in. 00:01:00.760 --> 00:01:03.623 Long breath out, relax your shoulders. 00:01:04.960 --> 00:01:05.960 Way to show up. 00:01:05.960 --> 00:01:07.671 Deep breath in. 00:01:09.760 --> 00:01:11.040 Long breath out. 00:01:11.040 --> 00:01:13.383 Relax those shoulders. 00:01:14.480 --> 00:01:16.160 And one more time, just like that. 00:01:16.160 --> 00:01:18.880 Inhale lots of love in. 00:01:18.880 --> 00:01:20.960 Riding the wave of the breath today. 00:01:20.960 --> 00:01:24.360 Exhale lots of love out. 00:01:24.360 --> 00:01:27.188 Slowly come forward onto all fours. 00:01:28.240 --> 00:01:32.593 Inhale drop the belly, open the chest, look forward. 00:01:34.080 --> 00:01:35.680 Exhale, round the spine. 00:01:35.680 --> 00:01:39.360 Chin to chest, navel draws back. 00:01:39.360 --> 00:01:40.280 Now continue. 00:01:40.280 --> 00:01:44.240 Start to listen to the sound of your breath. 00:01:44.240 --> 00:01:47.683 Warming up through the spine. 00:01:50.000 --> 00:01:54.200 Dropping into today's practice with whatever you're feeling. 00:01:54.200 --> 00:01:56.320 Being honest about that. 00:01:56.320 --> 00:02:00.067 Acknowledging whatever's going on. 00:02:01.280 --> 00:02:04.650 Maybe just welcoming in a 00:02:04.650 --> 00:02:07.445 little gratitude 00:02:08.656 --> 00:02:10.240 for the breath, 00:02:10.240 --> 00:02:14.599 for this time together. 00:02:19.760 --> 00:02:23.240 Alright, when you feel satisfied bring it to Tabletop Position. 00:02:23.240 --> 00:02:26.120 Kick the right toes out, send the left fingertips forward. 00:02:26.120 --> 00:02:27.120 Inhale in. 00:02:27.120 --> 00:02:29.450 Exhale, keep the neck long as you bend the elbow, 00:02:29.450 --> 00:02:30.920 bend the knee. 00:02:30.920 --> 00:02:33.000 Connect to your abs. 00:02:33.000 --> 00:02:35.680 Nice. Inhale, extend. 00:02:35.680 --> 00:02:37.240 Exhale, round everything in. 00:02:37.240 --> 00:02:40.120 Press into the top of your left foot. 00:02:40.120 --> 00:02:42.000 Inhale, extend. 00:02:42.000 --> 00:02:44.540 Exhale, neck stays long. 00:02:45.800 --> 00:02:47.520 Inhale, extend. 00:02:47.520 --> 00:02:50.960 Round everything into center. 00:02:50.960 --> 00:02:53.440 Last time, inhale, extend. 00:02:53.440 --> 00:02:55.184 Exhale, bend. 00:02:56.440 --> 00:02:58.800 Inhale, extend with your breath. 00:02:58.800 --> 00:03:01.866 Exhale, round and squeeze, lift. 00:03:02.800 --> 00:03:04.600 Switch. 00:03:04.600 --> 00:03:07.360 Left fingertips out, excuse me, left toes out, 00:03:07.360 --> 00:03:09.440 right fingertips forward. 00:03:09.440 --> 00:03:10.800 Inhale with your breath. 00:03:10.800 --> 00:03:12.467 Exhale, bend. 00:03:13.760 --> 00:03:15.227 Inhale. 00:03:16.280 --> 00:03:18.629 Exhale, round it in. 00:03:20.280 --> 00:03:21.240 Inhale, extend. 00:03:21.240 --> 00:03:23.240 Here comes the warmth. I can feel it. 00:03:23.240 --> 00:03:25.939 Exhale, you got to bring the breath though. 00:03:27.080 --> 00:03:28.461 Inhale. 00:03:29.240 --> 00:03:30.980 Exhale, round. 00:03:32.400 --> 00:03:34.561 One more round. 00:03:43.080 --> 00:03:44.040 And release. 00:03:44.040 --> 00:03:46.160 Walk the knees as wide as the mat. 00:03:46.160 --> 00:03:49.320 Send the hips back, Extended Child's Pose. 00:03:51.000 --> 00:03:53.830 Forehead comes to the earth. 00:03:55.680 --> 00:03:58.534 Melting the heart. 00:03:59.510 --> 00:04:01.432 Inhale in deeply. 00:04:02.390 --> 00:04:07.273 Exhale recalling your intention, your why. 00:04:08.640 --> 00:04:11.080 On your next inhale, press into the fingertips, 00:04:11.080 --> 00:04:12.040 rise back up. 00:04:12.040 --> 00:04:13.320 Curl the toes under, 00:04:13.320 --> 00:04:18.483 then walk the hands all the way back to your Froggy Squat. 00:04:20.120 --> 00:04:21.320 Inhale in here. 00:04:21.320 --> 00:04:22.880 Exhale, walk the hands all the 00:04:22.880 --> 00:04:26.560 way out to our first Plank Pose of the day together. 00:04:26.560 --> 00:04:29.600 Reach the heels back, crown of the head forward, 00:04:29.600 --> 00:04:30.720 slight bend in the elbows. 00:04:30.720 --> 00:04:33.240 You got this. Inhale in. 00:04:33.240 --> 00:04:37.400 Exhale, hips up high and back, Downward Facing Dog. 00:04:37.400 --> 00:04:40.600 Take a couple moments here to breathe. 00:04:40.600 --> 00:04:43.056 Pedaling through the feet. 00:04:44.520 --> 00:04:48.080 Getting long through all four sides of the torso. 00:04:48.080 --> 00:04:51.558 Lots of awareness in the neck. 00:04:53.200 --> 00:04:55.560 Find that hand-to-earth connection. 00:04:55.560 --> 00:04:58.720 Really rooting through the knuckles. 00:04:58.720 --> 00:05:03.644 Pressing into the index finger and thumb firmly, evenly. 00:05:05.320 --> 00:05:06.440 And then take it for a little 00:05:06.440 --> 00:05:10.520 walk all the way towards the tippy-top of your mat. 00:05:10.520 --> 00:05:14.150 And we'll meet in a Standing Forward Fold, Uttanasana. 00:05:16.610 --> 00:05:19.720 Take three to five deep breaths here. 00:05:19.720 --> 00:05:22.240 Find some soft, easy movement that feels good. 00:05:22.240 --> 00:05:23.760 It can be really subtle, 00:05:23.760 --> 00:05:28.840 really subtle body or it can be larger gestures. 00:05:28.840 --> 00:05:31.889 Moving with your breath. 00:05:45.320 --> 00:05:46.360 And then when you're ready, 00:05:46.360 --> 00:05:49.640 left fingertips are gonna come to the center of the mat 00:05:49.640 --> 00:05:53.280 in front of you or maybe to a block. 00:05:53.280 --> 00:05:54.960 Bend both knees. 00:05:54.960 --> 00:05:56.680 Right fingertips draw a line. 00:05:56.680 --> 00:05:59.680 Pull that bow and arrow across the left arm, 00:05:59.680 --> 00:06:02.360 across the chest, the right knee straightens. 00:06:02.360 --> 00:06:05.080 As you lift up through the right hip crease, 00:06:05.080 --> 00:06:06.480 left knee stays bent. 00:06:06.480 --> 00:06:09.200 We reach towards the sky with the right fingertips. 00:06:09.200 --> 00:06:10.920 Now check in with your neck here. 00:06:10.920 --> 00:06:13.000 Keep extension through the crown. 00:06:13.000 --> 00:06:16.080 Breathe into your belly. 00:06:16.080 --> 00:06:19.840 Exhale, right fingertips slowly come down. 00:06:19.840 --> 00:06:22.960 Right hand replaces the left and we take it to the other side. 00:06:22.960 --> 00:06:25.240 Slow and steady. 00:06:25.240 --> 00:06:29.621 Bending that right knee, opening up through the chest. 00:06:32.840 --> 00:06:35.800 Pull that left hip crease up. 00:06:35.800 --> 00:06:38.400 Check in with the neck. 00:06:38.400 --> 00:06:39.640 Inhale. 00:06:39.640 --> 00:06:43.520 Exhale. Ride the wave of the breath down. 00:06:43.520 --> 00:06:45.728 Inhale, halfway lift. 00:06:47.000 --> 00:06:48.200 Follow the breath. 00:06:48.200 --> 00:06:50.080 Exhale to soften and bow. 00:06:50.080 --> 00:06:51.520 Let's do that two more times. 00:06:51.520 --> 00:06:54.210 Inhale, halfway lift. 00:06:54.210 --> 00:06:56.480 Exhale, soften and bow. 00:06:56.480 --> 00:06:58.080 One more time. 00:07:00.965 --> 00:07:02.760 And then tuck the chin into the chest, 00:07:02.760 --> 00:07:07.270 bend the knees and slowly roll it up to standing. 00:07:10.680 --> 00:07:14.120 Lift your heart and right away inhale. 00:07:14.120 --> 00:07:17.200 Squeeze the shoulders up towards the ears. 00:07:17.200 --> 00:07:19.840 Exhale, take them back and down. 00:07:19.840 --> 00:07:22.800 Continue. Inhale, squeeze and lift. 00:07:22.800 --> 00:07:24.160 Big circles. 00:07:24.160 --> 00:07:26.120 Exhale, back and down. 00:07:26.120 --> 00:07:28.521 Keep it going. 00:07:35.400 --> 00:07:38.440 Beautiful. Inhale, reach the arms all the way up. 00:07:38.440 --> 00:07:41.640 Interlace the fingertips find that steeple grip. 00:07:41.640 --> 00:07:43.680 Inhale to grow tall. 00:07:43.680 --> 00:07:45.680 Exhale, bump the hips to the left, 00:07:45.680 --> 00:07:48.640 send your fingertips to the right. 00:07:48.640 --> 00:07:51.680 Spiral your heart up towards the sky. 00:07:51.680 --> 00:07:53.360 Inhale in again here. 00:07:53.360 --> 00:07:56.440 Exhale, ground through the heels to come back to center. 00:07:56.440 --> 00:07:58.160 Inhale, grow tall. 00:07:58.160 --> 00:08:00.640 Exhale, think up and over as you bump the hips to the 00:08:00.640 --> 00:08:02.360 right, send the fingertips to the left. 00:08:02.360 --> 00:08:05.040 Open the chest. 00:08:05.040 --> 00:08:06.240 Good. Inhale in. 00:08:06.240 --> 00:08:07.760 Exhale, come back to center. 00:08:07.760 --> 00:08:09.680 Inhale in again. 00:08:09.680 --> 00:08:11.200 Exhale, release the bind, 00:08:11.200 --> 00:08:14.280 bend the elbows, cactus arms as you lift the chest. 00:08:14.280 --> 00:08:17.360 Navel draws in to support the low back. 00:08:17.360 --> 00:08:20.920 Inhale, reach for the sky and stand up tall. 00:08:20.920 --> 00:08:25.760 Exhale, follow the breath all the way down into the fold. 00:08:25.760 --> 00:08:26.840 Follow the breath. 00:08:26.840 --> 00:08:29.240 Inhale, halfway lift. 00:08:30.040 --> 00:08:33.720 Exhale, follow the breath, Forward Fold. 00:08:33.720 --> 00:08:38.200 Bend the knees, step or hop the feet back, inhale. 00:08:38.200 --> 00:08:40.640 Exhale, slowly lower to the belly. 00:08:40.640 --> 00:08:42.280 Riding the wave of the breath. 00:08:42.280 --> 00:08:45.800 Inhale, rise up Cobra. 00:08:45.800 --> 00:08:49.080 That's it. Exhale, soften and fold. 00:08:49.080 --> 00:08:52.480 Inhale, press up to Plank or all fours. 00:08:52.480 --> 00:08:56.480 Exhale, send it back, Downward Facing Dog. 00:08:56.480 --> 00:08:59.680 Beautiful. Inhale, lift the right leg up high. 00:08:59.680 --> 00:09:03.720 Exhale, step it up and forward. 00:09:03.720 --> 00:09:06.280 Inhale to lower the left knee. 00:09:06.280 --> 00:09:09.560 Reach the fingertips forward, up and back. 00:09:09.560 --> 00:09:13.480 Exhale, bend the elbows, cactus arms. 00:09:13.480 --> 00:09:16.440 Inhale reach the fingertips up. 00:09:16.440 --> 00:09:19.280 Exhale all the way back to your lunge. 00:09:19.280 --> 00:09:22.280 Inhale step the right foot back. 00:09:22.280 --> 00:09:25.360 Exhale, lower to the belly. 00:09:25.360 --> 00:09:28.520 Inhale, rise up, Cobra. 00:09:28.520 --> 00:09:31.200 Exhale to soften and release. 00:09:31.200 --> 00:09:32.680 Riding the wave of the breath. 00:09:32.680 --> 00:09:36.640 We inhale, press up to all fours or Plank. 00:09:36.640 --> 00:09:40.560 Exhale, Downward Facing Dog. 00:09:40.560 --> 00:09:42.600 Inhale, left leg up high. 00:09:42.600 --> 00:09:44.040 You got this. 00:09:44.040 --> 00:09:46.120 Exhale, step it forward. 00:09:46.120 --> 00:09:48.200 Lower the right knee. 00:09:48.200 --> 00:09:51.680 Inhale, sweep the arms all the way up. 00:09:51.680 --> 00:09:55.960 Exhale, lift the chest, bend the elbows. 00:09:55.960 --> 00:09:58.240 Inhale, reach it up. 00:09:58.240 --> 00:10:01.160 Exhale, all the way back to your lunge. 00:10:01.160 --> 00:10:03.640 Inhale to step it back. 00:10:03.640 --> 00:10:07.640 Exhale to slowly lower to the belly. 00:10:07.640 --> 00:10:10.920 Inhale to rise up, Cobra. 00:10:10.920 --> 00:10:13.680 Exhale to soften. 00:10:13.680 --> 00:10:19.160 Follow the inhale press up, Plank or Half Plank. 00:10:19.160 --> 00:10:22.480 Exhale, Downward Facing Dog. 00:10:22.480 --> 00:10:26.240 Really nice. Take a deep breath in here. 00:10:26.240 --> 00:10:28.400 And a long breath out. 00:10:28.400 --> 00:10:31.120 Maybe find a little wave in the spine here. 00:10:31.120 --> 00:10:33.360 Inhale. 00:10:33.360 --> 00:10:36.880 Exhale, melt the heart back. 00:10:36.880 --> 00:10:39.800 Inhale to bend the knees and look forward. 00:10:39.800 --> 00:10:42.160 Exhale to make your way to the top of the mat. 00:10:42.160 --> 00:10:45.160 Feet together, really together. 00:10:45.160 --> 00:10:48.720 Relax the weight of the head over. 00:10:48.720 --> 00:10:52.400 Inhale, halfway lift your version. 00:10:52.400 --> 00:10:54.800 Exhale, soften and fold. 00:10:56.080 --> 00:10:58.240 Bend the knees, root to rise, inhale, 00:10:58.240 --> 00:11:00.640 reach for the sky. 00:11:00.640 --> 00:11:03.600 Exhale, hands all the way to the heart space. 00:11:03.600 --> 00:11:05.243 Breathe in. 00:11:06.320 --> 00:11:08.472 Slow breath out. 00:11:10.440 --> 00:11:13.280 Inhale, fingertips go down to come up. 00:11:13.280 --> 00:11:14.840 Follow the breath. 00:11:14.840 --> 00:11:17.880 Exhale, interlace the fingertips. 00:11:17.880 --> 00:11:21.210 Inhale to grow really tall, steeple grip. 00:11:21.210 --> 00:11:24.880 Exhale, side body stretch. 00:11:24.880 --> 00:11:27.120 Inhale to center. 00:11:27.120 --> 00:11:29.288 Exhale, take it to the other side. 00:11:30.520 --> 00:11:32.440 Inhale to center. 00:11:32.440 --> 00:11:34.640 Exhale, bend the elbows, lift the chest. 00:11:34.640 --> 00:11:36.720 Navel draws in. 00:11:36.720 --> 00:11:38.520 Inhale to center. 00:11:38.520 --> 00:11:42.560 Exhale, wiggle the fingertips, rain it down. 00:11:42.560 --> 00:11:44.000 Follow your inhale. 00:11:44.000 --> 00:11:46.440 Lift it up halfway. 00:11:46.440 --> 00:11:49.824 Follow the exhale, fold and bow. 00:11:51.040 --> 00:11:55.480 Plant the palms, inhale, step or hop it back to Plank. 00:11:55.480 --> 00:11:58.360 Exhale, lower to the belly. 00:11:58.360 --> 00:12:01.120 Inhale for Cobra. 00:12:01.120 --> 00:12:04.440 Exhale to soften and release. 00:12:04.440 --> 00:12:07.520 Inhale to Plank or all fours. 00:12:07.520 --> 00:12:11.680 Exhale to Downward Facing Dog. 00:12:11.680 --> 00:12:13.800 Inhale to lift the right leg up high. 00:12:13.800 --> 00:12:16.200 You're doing great. Follow your breath. 00:12:16.200 --> 00:12:18.800 Exhale to step that right foot all the way up, 00:12:18.800 --> 00:12:21.320 lower the back knee. 00:12:21.320 --> 00:12:25.040 Inhale to sweep the arms all the way up and overhead. 00:12:25.040 --> 00:12:28.920 Exhale to bend the elbows, lift the chest, look up. 00:12:28.920 --> 00:12:31.360 Inhale, reach for the sky once again. 00:12:31.360 --> 00:12:34.480 Exhale, rain it down adding a twist. 00:12:34.480 --> 00:12:36.560 Lift or lower the back knee, it's up to you. 00:12:36.560 --> 00:12:40.520 Inhale, right fingertips reach up. 00:12:40.520 --> 00:12:43.240 Exhale, it comes all the way down, with your breath. 00:12:43.240 --> 00:12:44.640 Try to stay true to that breath. 00:12:44.640 --> 00:12:46.360 Step the right toes back. 00:12:46.360 --> 00:12:47.760 Inhale. 00:12:47.760 --> 00:12:49.957 Exhale, lower to the belly. 00:12:51.200 --> 00:12:52.080 Slow it down. 00:12:52.080 --> 00:12:55.680 Inhale, lift up, Cobra. 00:12:55.680 --> 00:12:59.360 Exhale, soften and release. 00:12:59.360 --> 00:13:03.840 With your inhale, press up to all fours or Plank. 00:13:03.840 --> 00:13:07.160 Exhale, Downward Facing Dog. 00:13:07.160 --> 00:13:07.960 Right into it. 00:13:07.960 --> 00:13:11.040 Inhale, lift the left leg up high. 00:13:11.040 --> 00:13:13.480 Exhale, shift it forward. 00:13:13.480 --> 00:13:15.720 Lower, the right knee. 00:13:15.720 --> 00:13:19.960 With your inhale, fingertips reach all the way up. 00:13:19.960 --> 00:13:22.040 Exhale, bend the elbows, lift the chest. 00:13:22.040 --> 00:13:24.120 Maybe look up. 00:13:24.120 --> 00:13:26.360 Inhale, reach again. 00:13:26.360 --> 00:13:28.840 Exhale, rain it down. 00:13:28.840 --> 00:13:30.040 Get ready for the twist. 00:13:30.040 --> 00:13:30.880 Big breath. 00:13:30.880 --> 00:13:34.760 Inhale, lift it up, left hip crease pulls back. 00:13:34.760 --> 00:13:38.680 Good, exhale, slow and steady left hand to the mat. 00:13:38.680 --> 00:13:41.280 Inhale, Plank Pose. 00:13:41.280 --> 00:13:44.520 Exhale, lower all the way to the belly. 00:13:44.520 --> 00:13:46.552 Inhale for Cobra. 00:13:47.600 --> 00:13:49.529 Exhale to soften. 00:13:50.680 --> 00:13:54.070 With your breath inhale press up to Plank. 00:13:55.320 --> 00:13:57.880 Exhale Downward Facing Dog. 00:13:57.880 --> 00:13:59.755 Breathe here. 00:14:01.960 --> 00:14:05.528 Maybe find a little wave in the spine. 00:14:11.280 --> 00:14:13.840 Then bend the knees, inhale, look forward. 00:14:13.840 --> 00:14:16.850 Exhale, make your way to the top. 00:14:18.200 --> 00:14:21.297 Relax the weight of the head down. 00:14:23.160 --> 00:14:25.636 Let go. 00:14:30.080 --> 00:14:34.400 Inhale, halfway lift, follow your breath. 00:14:34.400 --> 00:14:36.440 Exhale, soften and fold. 00:14:36.440 --> 00:14:38.680 Root to rise here, spread the fingertips. 00:14:38.680 --> 00:14:40.280 Inhale, reach for the sky. 00:14:40.280 --> 00:14:42.120 Reach, reach, reach. 00:14:42.120 --> 00:14:44.348 Exhale, palms come together 00:14:44.348 --> 00:14:48.360 and slide back into home base. 00:14:48.360 --> 00:14:49.520 The heart. 00:14:49.520 --> 00:14:50.640 Close your eyes. 00:14:50.640 --> 00:14:52.880 Capture the flag here. 00:14:52.880 --> 00:14:56.400 Just capture a little magic moment. 00:14:56.400 --> 00:15:01.080 The mystery of it all, maybe coming back to gratitude. 00:15:01.080 --> 00:15:04.103 Just noticing how you feel. 00:15:07.800 --> 00:15:09.360 Beautiful. 00:15:09.360 --> 00:15:13.271 From here we're gonna shift our weight to the left foot slowly. 00:15:14.640 --> 00:15:18.400 Continue to lift up and out of this standing leg. 00:15:18.400 --> 00:15:21.040 So continue that, all the gestures upward that 00:15:21.040 --> 00:15:23.480 we've cultivated so far in this practice. 00:15:23.480 --> 00:15:26.960 Keep that lift of the sternum, of the heart space. 00:15:26.960 --> 00:15:28.280 And then as if you had a little 00:15:28.280 --> 00:15:30.400 marionette string on your right knee, 00:15:30.400 --> 00:15:34.920 slowly peel the right knee all the way up so that you're 00:15:34.920 --> 00:15:38.720 standing in a One-Legged Tadasada. 00:15:38.720 --> 00:15:41.110 Feel free to use a little support, 00:15:41.110 --> 00:15:44.501 of course, anytime. 00:15:47.280 --> 00:15:51.680 Breathe, keep lifting the sternum to the thumbs. 00:15:51.680 --> 00:15:53.320 Stay here working in this 00:15:53.320 --> 00:15:56.520 balancing posture Standing One-Legged Tadasada 00:15:56.520 --> 00:15:59.440 or we're gonna continue by slow and 00:15:59.440 --> 00:16:02.680 steady bringing that right knee back, 00:16:02.680 --> 00:16:04.240 reaching the right hand to 00:16:04.240 --> 00:16:07.560 grab the inner arch of the right foot. 00:16:07.560 --> 00:16:10.560 Now squeeze that right knee in. 00:16:10.560 --> 00:16:14.040 Continue to lift up through the sternum and slow and steady, 00:16:14.040 --> 00:16:16.760 we're gonna take the left fingertips all the way out, 00:16:16.760 --> 00:16:19.480 palm face up. 00:16:19.480 --> 00:16:24.040 And kick the right toes up and back. 00:16:24.040 --> 00:16:26.640 Soft bend in the standing leg. 00:16:26.640 --> 00:16:28.640 I'm not collapsing into this hip crease here. 00:16:28.640 --> 00:16:29.920 I'm pressing, 00:16:29.920 --> 00:16:31.360 when I collapsed I lost it, 00:16:31.360 --> 00:16:34.800 when I'm pressing up and out of my foundation here. 00:16:35.925 --> 00:16:39.840 And you can find a little focal point on the ground. 00:16:39.840 --> 00:16:42.720 Just play here and if you fall it's part of the deal, right? 00:16:42.720 --> 00:16:45.071 We're here to catch you. 00:16:47.040 --> 00:16:50.054 Riding the wave together. 00:16:53.200 --> 00:16:55.595 Remember your breath. 00:16:57.240 --> 00:16:58.680 And then slowly to release, 00:16:58.680 --> 00:17:03.000 we're gonna come through that Standing One-Legged Tadasada. 00:17:03.000 --> 00:17:05.600 We're not gonna give up. We got this. 00:17:05.600 --> 00:17:08.120 Come back to it, come back to it. 00:17:08.120 --> 00:17:10.320 And then release it. Let it go. 00:17:10.320 --> 00:17:12.480 Just an experiment. 00:17:12.480 --> 00:17:13.760 Okay. Let's take it to the other side. 00:17:13.760 --> 00:17:15.680 Shifting our weight to the right. 00:17:15.680 --> 00:17:18.840 Finding that lift, sternum to thumbs. 00:17:18.840 --> 00:17:20.240 Imagine a marionette string 00:17:20.240 --> 00:17:22.680 slowly lifting your left knee up this time. 00:17:22.680 --> 00:17:23.920 Low abs turn on. 00:17:23.920 --> 00:17:26.440 We got this. 00:17:26.440 --> 00:17:31.416 Using a support system, as needed, always. 00:17:32.640 --> 00:17:34.080 We might just stay working here. 00:17:34.080 --> 00:17:36.800 Particularly if you feel a lot of tightness in this hip crease, 00:17:36.800 --> 00:17:39.160 draw your belly in and up. 00:17:39.160 --> 00:17:41.040 We call this Uddiyana Bandha. 00:17:41.040 --> 00:17:44.110 Find that lift and lock here 00:17:44.110 --> 00:17:47.560 to take it out of the hip crease. 00:17:47.560 --> 00:17:49.640 Maybe we're ready to take it all the way back. 00:17:49.640 --> 00:17:53.920 Left hand coming to the arch of the left foot. 00:17:53.920 --> 00:17:58.048 Right hand coming out in an offering. 00:17:59.120 --> 00:18:01.680 Slight bend in that right knee. 00:18:01.680 --> 00:18:04.560 Navel draws in and up. 00:18:04.560 --> 00:18:08.392 Left foot kicks up and out, 00:18:08.392 --> 00:18:11.200 up and out. 00:18:11.200 --> 00:18:15.080 Lengthen through the crown of the head. 00:18:15.080 --> 00:18:17.720 Soften the skin of the face. 00:18:17.720 --> 00:18:21.320 It's okay to smile, laugh, fall, fart. 00:18:21.320 --> 00:18:23.475 We got you. 00:18:26.120 --> 00:18:29.400 Wherever you are, take one more breath. 00:18:29.400 --> 00:18:32.160 And then let's all come back together in that 00:18:32.160 --> 00:18:35.800 Standing One-Legged Tadasana in any way you can. 00:18:35.800 --> 00:18:39.030 Even if it's just for a moment, one toe lifts. 00:18:40.440 --> 00:18:42.640 And then let it go. 00:18:42.640 --> 00:18:43.760 Awesome. 00:18:43.760 --> 00:18:46.120 Inhale, reach for the sky. 00:18:46.120 --> 00:18:49.395 Big wave of the breath as you bring it all the way down. 00:18:50.400 --> 00:18:51.920 Inhale, halfway lift. 00:18:51.920 --> 00:18:54.480 Ride the wave of the breath. 00:18:54.480 --> 00:18:57.337 Exhale, bring it all the way down. 00:18:58.320 --> 00:19:00.400 Fingertips come to the mat. 00:19:00.400 --> 00:19:01.960 We walk the heels out. 00:19:01.960 --> 00:19:03.000 Turn the toes out. 00:19:03.000 --> 00:19:04.840 Grab a prop if you need to. 00:19:04.840 --> 00:19:09.549 And slowly, with lots of love, drop your center down. 00:19:10.960 --> 00:19:12.040 Get low. 00:19:12.040 --> 00:19:13.800 Palms come together. 00:19:13.800 --> 00:19:17.480 Arms press into the legs, legs squeeze into the arms. 00:19:17.480 --> 00:19:19.766 Find length, inhale. 00:19:21.000 --> 00:19:23.080 Exhale. 00:19:23.080 --> 00:19:24.920 Inhale. Keep the feet active. 00:19:24.920 --> 00:19:27.360 Energize as you bring the fingertips behind. 00:19:27.360 --> 00:19:29.640 We're gonna end this practice with a little Boat ride. 00:19:29.640 --> 00:19:30.760 So slow and steady. 00:19:30.760 --> 00:19:33.160 Lift the shins parallel to the sky. 00:19:33.160 --> 00:19:37.400 You can interlace the fingertips behind the thighs. 00:19:37.400 --> 00:19:39.570 Elbows left to right here 00:19:39.570 --> 00:19:42.480 to create a little support system. 00:19:42.480 --> 00:19:45.000 Breathe. Think about lifting the front 00:19:45.000 --> 00:19:49.120 of your body up and grounding the back of your body down. 00:19:49.120 --> 00:19:52.434 Those two opposing forces working here. 00:19:53.960 --> 00:19:57.840 And, of course, maybe there's opportunity here to play. 00:19:57.840 --> 00:20:00.520 Maybe sending the fingertips out long. 00:20:00.520 --> 00:20:02.200 Keeping the heart lifted. 00:20:02.200 --> 00:20:03.840 Breathe. 00:20:03.840 --> 00:20:06.123 Maybe extending one leg. 00:20:07.280 --> 00:20:09.045 And then the other. 00:20:10.280 --> 00:20:12.320 Breathe. 00:20:12.320 --> 00:20:14.440 Maybe both legs lift. 00:20:14.440 --> 00:20:17.647 Breathing here, relaxing the shoulders. 00:20:19.760 --> 00:20:23.469 And then slowly, we'll release everything. 00:20:24.720 --> 00:20:27.200 Wonderful going on this journey with you. 00:20:27.200 --> 00:20:30.320 Relax the weight of your body completely into the earth. 00:20:30.320 --> 00:20:32.920 Point and flex the feet. 00:20:32.920 --> 00:20:35.974 Windshield wiper the toes. 00:20:37.680 --> 00:20:39.280 Hug both knees up to the chest. 00:20:39.280 --> 00:20:43.476 Whenever you're ready, give yourself a little massage. 00:20:47.320 --> 00:20:50.040 And then slide the hands to the outer edges of the feet. 00:20:50.040 --> 00:20:52.360 Kick the soles of the feet up towards the sky. 00:20:52.360 --> 00:20:55.540 Tuck the chin for Happy Baby. 00:20:56.680 --> 00:20:59.040 Actively reaching the tailbone 00:20:59.040 --> 00:21:03.083 towards the front lip of your mat here. 00:21:08.920 --> 00:21:13.440 And then slowly releasing feet to the ground. 00:21:13.440 --> 00:21:16.640 Allow the knees to fall to the right, 00:21:16.640 --> 00:21:21.089 cross the right ankle over the top of the left thigh. 00:21:21.089 --> 00:21:24.060 You can start to relax here. 00:21:27.120 --> 00:21:29.160 Maybe closing your eyes and 00:21:29.160 --> 00:21:33.604 just allowing the sound of my voice to guide you. 00:21:36.840 --> 00:21:38.080 Release the right foot. 00:21:38.080 --> 00:21:42.974 Keep the feet wide and just take it to the other side. 00:21:44.680 --> 00:21:47.720 Left ankle crosses over the top of the right thigh. 00:21:47.720 --> 00:21:50.320 Hands can rest gently on the belly or the rib cage. 00:21:50.320 --> 00:21:53.486 Close your eyes, relax your shoulders 00:21:55.006 --> 00:21:57.550 and breathe. 00:22:10.240 --> 00:22:12.840 Way to show up today. 00:22:12.840 --> 00:22:16.360 Thank you for being here. 00:22:16.360 --> 00:22:18.440 For bringing your willingness 00:22:18.440 --> 00:22:20.648 and your openness 00:22:21.630 --> 00:22:26.200 to get your energy flowing. 00:22:26.200 --> 00:22:28.080 We'll bring it back to center 00:22:28.080 --> 00:22:30.920 and you can extend the legs out long. 00:22:30.920 --> 00:22:34.880 Maybe rock the head a little gently side to side. 00:22:34.880 --> 00:22:39.320 Palms will come together, then thumbs to third eye. 00:22:39.320 --> 00:22:42.934 And we'll take one final breath in together. 00:22:45.080 --> 00:22:50.279 And exhale out together to close the practice. 00:22:52.280 --> 00:22:54.560 Great work. See you tomorrow. 00:22:54.560 --> 00:22:56.429 Namaste. 00:22:57.306 --> 00:23:02.174 (upbeat rhythmic music)