1 00:00:00,471 --> 00:00:02,240 - Hola, my darling friends. 2 00:00:02,240 --> 00:00:05,200 Welcome back to Flow, your 30 Day Yoga Journey. 3 00:00:05,200 --> 00:00:06,840 It's Day 20. 4 00:00:06,840 --> 00:00:08,140 Can you believe it? 5 00:00:08,140 --> 00:00:08,840 (chuckles) 6 00:00:08,840 --> 00:00:13,640 It's incredible and the journey inward continues. 7 00:00:13,640 --> 00:00:15,148 Let's get started. 8 00:00:17,127 --> 00:00:21,706 (light rhythmic music) 9 00:00:36,320 --> 00:00:38,760 Alright, come into a comfortable seat and 10 00:00:38,760 --> 00:00:43,403 let's bring the palms together and start rubbing them. 11 00:00:44,600 --> 00:00:46,120 Nice and slow to start, 12 00:00:46,120 --> 00:00:48,080 just allowing your shoulders to drop, 13 00:00:48,080 --> 00:00:53,040 allowing your attention to draw inward. 14 00:00:53,040 --> 00:00:54,640 Thank you so much for being here. 15 00:00:54,640 --> 00:00:58,165 I know as the days continue on this journey, 16 00:00:58,165 --> 00:01:01,760 it gets challenging to show up for yourself. 17 00:01:01,760 --> 00:01:04,260 Most important thing you can do 18 00:01:04,260 --> 00:01:09,000 sometimes gets further and further down on the list so 19 00:01:09,000 --> 00:01:10,960 thank you so much for being here. 20 00:01:10,960 --> 00:01:13,600 Start to pick up the speed of the hands. 21 00:01:13,600 --> 00:01:18,040 Start to feel the warmth of your own touch. 22 00:01:18,040 --> 00:01:20,760 Sit up nice and tall. 23 00:01:20,760 --> 00:01:23,560 Inhale in deeply. 24 00:01:23,560 --> 00:01:29,060 And exhale, bring the hands to the chest, to the heart center. 25 00:01:30,600 --> 00:01:33,600 Again, feel the warmth of your own touch here. 26 00:01:33,600 --> 00:01:35,720 You can tuck the chin, close your eyes, 27 00:01:35,720 --> 00:01:38,862 lengthen through the crown of the head. 28 00:01:41,360 --> 00:01:45,047 Start to gently deepen your breath. 29 00:01:47,130 --> 00:01:49,480 And as we continue to add more 30 00:01:49,480 --> 00:01:53,225 vocabulary to the physical practice, 31 00:01:54,680 --> 00:01:58,920 just a sweet, sweet, friendly reminder that this is 32 00:01:58,920 --> 00:02:02,424 time for you to go inward 33 00:02:03,659 --> 00:02:06,480 to connect with your spirit, 34 00:02:06,480 --> 00:02:09,386 your heart's song. 35 00:02:14,840 --> 00:02:16,520 And through that process, 36 00:02:16,520 --> 00:02:19,760 we just get to be who we really are. 37 00:02:19,760 --> 00:02:24,568 We get to practice listening 38 00:02:26,063 --> 00:02:29,507 and loving who we really are. 39 00:02:31,400 --> 00:02:36,240 Just a little reminder that that's there for you as we 40 00:02:36,240 --> 00:02:40,594 continue to move and groove and flow together. 41 00:02:42,640 --> 00:02:43,720 Cool. 42 00:02:43,720 --> 00:02:47,480 Bat the eyelashes open, release the fingertips to the earth. 43 00:02:47,480 --> 00:02:49,040 Inhale in. 44 00:02:49,040 --> 00:02:50,860 Exhale, draw the chin to the chest. 45 00:02:50,860 --> 00:02:54,190 I'm just gonna take some slow circles 46 00:02:54,190 --> 00:02:57,520 with the nose one way. 47 00:02:57,520 --> 00:03:00,120 Continuing to gently deepen your breath, 48 00:03:00,120 --> 00:03:03,680 maybe finding an audible breath 49 00:03:03,680 --> 00:03:06,160 or a little textured breath here today, 50 00:03:06,160 --> 00:03:10,012 something that feels good and supportive 51 00:03:10,012 --> 00:03:13,975 for where you are in this moment. 52 00:03:16,520 --> 00:03:20,736 Reverse the circle, find what feels good here. 53 00:03:33,440 --> 00:03:35,360 Then bring it back to center. 54 00:03:35,360 --> 00:03:38,240 Draw your left heel in to your body. 55 00:03:38,240 --> 00:03:42,640 Uncross your legs and then draw your right heel into your body. 56 00:03:42,640 --> 00:03:47,480 So we're in pose or asana called Siddhasan. 57 00:03:48,360 --> 00:03:49,720 One foot in front of the other. 58 00:03:49,720 --> 00:03:52,400 Feel free to sit up on a blanket, of course, as always. 59 00:03:52,400 --> 00:03:54,040 Sit up nice and tall here. 60 00:03:54,040 --> 00:03:56,480 Inhale in, lift the chest. 61 00:03:56,480 --> 00:03:58,920 Exhale, round through the spine, chin to chest. 62 00:03:58,920 --> 00:04:02,920 You're gonna catch the weight of your palms on your front leg. 63 00:04:02,920 --> 00:04:04,920 Breathe. 64 00:04:04,920 --> 00:04:08,680 Inhale, lift and lengthen through the crown. 65 00:04:08,680 --> 00:04:13,160 Shoulders actively draw down, and then exhale, chin to chest. 66 00:04:13,160 --> 00:04:15,409 Hang for a moment. 67 00:04:16,800 --> 00:04:20,640 Last time, inhale, lift and lengthen. 68 00:04:20,640 --> 00:04:25,680 Exhale, navel draws back and we round through the spine. 69 00:04:25,680 --> 00:04:29,720 From here, fingertips are gonna crawl forward, forward, 70 00:04:29,720 --> 00:04:31,240 forward until we find length 71 00:04:31,240 --> 00:04:33,040 through the crown of the head again. 72 00:04:33,040 --> 00:04:35,040 Forehead come, sorry, not forehead, 73 00:04:35,040 --> 00:04:37,400 forearms (chuckles) come to the mat, 74 00:04:37,400 --> 00:04:39,040 maybe the forehead. 75 00:04:39,040 --> 00:04:40,480 No need to push it. 76 00:04:40,480 --> 00:04:42,160 And then we're just gonna find a nice, 77 00:04:42,160 --> 00:04:43,720 soft, easy stretch here. 78 00:04:43,720 --> 00:04:47,440 Think about pulling your right hip crease actively back. 79 00:04:47,440 --> 00:04:48,240 Of course, you're always 80 00:04:48,240 --> 00:04:50,840 welcome to grab a prop here to support you. 81 00:04:50,840 --> 00:04:54,863 A blanket, a towel, a block could be nice. 82 00:04:56,080 --> 00:04:57,480 Breathe. 83 00:04:57,480 --> 00:05:01,160 The sit bones are gonna want to lift up. 84 00:05:01,160 --> 00:05:03,200 So actively reach them down 85 00:05:03,200 --> 00:05:08,680 so you feel that nice opening in the left hip, 86 00:05:08,680 --> 00:05:11,161 outer left hip. 87 00:05:14,680 --> 00:05:15,520 Breathe deep. 88 00:05:15,520 --> 00:05:17,880 Notice how with every breath 89 00:05:17,880 --> 00:05:22,980 your experience in this hip stretch 90 00:05:24,353 --> 00:05:26,155 evolves. 91 00:05:28,080 --> 00:05:31,240 Another way to say that is 92 00:05:31,240 --> 00:05:34,673 notice if you're just kind of waiting 93 00:05:34,673 --> 00:05:37,120 for the stretch to end. 94 00:05:37,120 --> 00:05:41,630 Can you instead enter into the experience with your breath 95 00:05:43,800 --> 00:05:48,519 and let that shape how you feel in the pose? 96 00:05:50,720 --> 00:05:52,280 So that's a lot easier to do 97 00:05:52,280 --> 00:05:57,160 when you're flowing to a fast pace in vinyasa. 98 00:05:57,160 --> 00:05:59,560 Can we also find that flow with 99 00:05:59,560 --> 00:06:03,950 the breath here as we spend some time 100 00:06:05,108 --> 00:06:06,360 with our hips today? 101 00:06:06,360 --> 00:06:10,360 Okay, slowly press it back up. 102 00:06:10,360 --> 00:06:12,080 Nice. 103 00:06:12,080 --> 00:06:13,800 Soles of the feet come together. 104 00:06:13,800 --> 00:06:16,840 Hands come to the arches of the feet or the ankles, 105 00:06:16,840 --> 00:06:19,240 Baddha Konasana, Cobbler's Pose. 106 00:06:19,240 --> 00:06:21,120 Lift up through the chest. 107 00:06:21,120 --> 00:06:22,640 Draw down through the shoulders. 108 00:06:22,640 --> 00:06:24,880 Breathe in. 109 00:06:24,880 --> 00:06:26,600 Breathe out. 110 00:06:26,600 --> 00:06:28,040 Send the heels out. 111 00:06:28,040 --> 00:06:31,440 Toes flexed towards your face, Dundasana. 112 00:06:31,440 --> 00:06:33,010 Breathe in. 113 00:06:34,120 --> 00:06:35,930 Breathe out. 114 00:06:37,160 --> 00:06:38,480 Now bend the knees. 115 00:06:38,480 --> 00:06:39,760 Lean it back. 116 00:06:39,760 --> 00:06:41,080 Quick little Boat ride. 117 00:06:41,080 --> 00:06:42,440 Just a little mini Boat ride. 118 00:06:42,440 --> 00:06:44,080 Lift the shins. 119 00:06:44,080 --> 00:06:46,219 Lift the heart. 120 00:06:47,880 --> 00:06:51,440 And then slowly come back to center. 121 00:06:51,440 --> 00:06:53,520 Right heel in first this time. 122 00:06:53,520 --> 00:06:55,608 Left leg to follow. 123 00:06:57,200 --> 00:06:58,880 Inhale, lift the chest. 124 00:06:58,880 --> 00:07:01,160 Think Cow Pose here. 125 00:07:01,160 --> 00:07:03,240 Lengthen. 126 00:07:03,240 --> 00:07:04,800 Extend. Exhale. 127 00:07:04,800 --> 00:07:06,200 Round through the spine. 128 00:07:06,200 --> 00:07:07,840 Cat Pose, chin to chest. 129 00:07:07,840 --> 00:07:11,200 You can catch a little weight in the palms here. 130 00:07:11,200 --> 00:07:14,110 Feel that deep stretch 131 00:07:14,110 --> 00:07:16,720 in the cervical spine. 132 00:07:16,720 --> 00:07:20,150 In the whole spine but feel that nice stretch of the neck. 133 00:07:20,150 --> 00:07:22,760 Okay, inhale. We roll through. 134 00:07:22,760 --> 00:07:24,960 Root down through the sits bones, lift the chest, 135 00:07:24,960 --> 00:07:27,200 look up. 136 00:07:27,200 --> 00:07:29,515 Exhale, round. 137 00:07:33,330 --> 00:07:35,988 Inhale, lift. 138 00:07:39,360 --> 00:07:41,528 Exhale, round. 139 00:07:44,080 --> 00:07:47,680 And again, I love that idea of 140 00:07:47,680 --> 00:07:50,386 the spine as the 141 00:07:51,900 --> 00:07:56,120 super highway for our energetic body. 142 00:07:56,120 --> 00:07:58,560 Just a wonderful way to check in. 143 00:07:58,560 --> 00:08:01,240 Not to mention your posture too. 144 00:08:01,240 --> 00:08:03,600 Everything. 145 00:08:03,600 --> 00:08:05,520 Inhale, lift the heart. 146 00:08:05,520 --> 00:08:09,680 Exhale, next time you're rounded forward, stay there. 147 00:08:09,680 --> 00:08:12,520 Then we'll release the hands. 148 00:08:12,520 --> 00:08:14,680 Fingertips crawl forward. 149 00:08:14,680 --> 00:08:19,640 And we slowly slide through to extension in the crown. 150 00:08:19,640 --> 00:08:23,610 Finding forearms on the earth 151 00:08:23,610 --> 00:08:25,580 or maybe elbows or hands on a block 152 00:08:25,580 --> 00:08:27,720 or maybe reaching all the way forward. 153 00:08:27,720 --> 00:08:29,600 Breathe in here. 154 00:08:29,600 --> 00:08:32,000 Actively reach the hip creases back. 155 00:08:32,000 --> 00:08:35,200 Keep those sits bones rooted best you can. 156 00:08:35,200 --> 00:08:39,538 Soften the skin of the forehead, relax your jaw, breathe. 157 00:08:48,600 --> 00:08:52,840 And again, just as your friend, as your humble guide, 158 00:08:52,840 --> 00:08:58,000 can this be an opportunity today to really practice using 159 00:08:58,000 --> 00:09:00,820 the breath to 160 00:09:00,820 --> 00:09:04,760 embody the experience in the posture? 161 00:09:04,760 --> 00:09:09,280 So notice if you're kind of waiting for it to end. 162 00:09:09,280 --> 00:09:13,812 Thoughts are wandering, feeling that time and space. 163 00:09:16,000 --> 00:09:18,682 Can we use the breath 164 00:09:19,984 --> 00:09:23,526 and continue to practice being present 165 00:09:26,349 --> 00:09:29,120 with our experience? 166 00:09:39,520 --> 00:09:42,577 Audible textured breath 167 00:09:44,394 --> 00:09:48,534 to assist you in that journey. 168 00:09:51,480 --> 00:09:53,360 Alright, tip your hat to the 169 00:09:53,360 --> 00:09:57,960 left hip, our left hip, one last breath. 170 00:09:57,960 --> 00:10:01,800 And then slowly root down 171 00:10:01,800 --> 00:10:05,200 through the base of the spine to lift back up. 172 00:10:05,200 --> 00:10:06,680 We'll come to Cobbler's Pose. 173 00:10:06,680 --> 00:10:09,360 Once again, soles of the feet come together. 174 00:10:09,360 --> 00:10:14,139 Inhale, lift the heart, lift the chest. 175 00:10:17,720 --> 00:10:19,680 And then send the legs out long. 176 00:10:19,680 --> 00:10:21,600 Heels, press out. 177 00:10:21,600 --> 00:10:23,520 Toes flex up towards the face. 178 00:10:23,520 --> 00:10:26,408 Lift the heart, lift the chest. 179 00:10:28,120 --> 00:10:31,120 Good, and then little short, tiny little Boat ride. 180 00:10:31,120 --> 00:10:33,880 Here we go. Lean back, lift the heart, lift the shins. 181 00:10:33,880 --> 00:10:38,400 Maybe this time the fingertips reach forward, palms face up. 182 00:10:38,400 --> 00:10:41,800 Breathe in, breathe out. 183 00:10:41,800 --> 00:10:43,880 Cross the ankles here and then 184 00:10:43,880 --> 00:10:48,897 take your center through all the way to all fours. 185 00:10:50,360 --> 00:10:51,478 Nice. 186 00:10:52,480 --> 00:10:54,560 From here, center yourself on the mat. 187 00:10:54,560 --> 00:10:56,000 Press into the tops of the feet. 188 00:10:56,000 --> 00:10:58,360 Press away from your yoga mat. 189 00:10:58,360 --> 00:11:01,200 So find that length from crown 190 00:11:01,200 --> 00:11:05,640 to tail and be really disciplined about that here. 191 00:11:05,640 --> 00:11:06,240 Nice. 192 00:11:06,240 --> 00:11:10,200 Curl the right toes under, just the right toes. 193 00:11:10,200 --> 00:11:12,320 And send the right heel back. 194 00:11:12,320 --> 00:11:16,800 Now slide the right toes back towards the back left corner 195 00:11:16,800 --> 00:11:21,040 of your mat and then turn to look towards your right toes. 196 00:11:21,040 --> 00:11:22,650 Breathe. 197 00:11:24,240 --> 00:11:24,880 Beautiful. 198 00:11:24,880 --> 00:11:28,640 Slide it back to Tabletop Position. 199 00:11:28,640 --> 00:11:32,616 Left toes curl under, send the left heel back. 200 00:11:33,750 --> 00:11:35,000 And then when you're ready, 201 00:11:35,000 --> 00:11:38,840 slide the left toes towards the back right corner of your mat. 202 00:11:38,840 --> 00:11:41,360 Turn to look past your 203 00:11:41,360 --> 00:11:44,000 right shoulder at your left toes. 204 00:11:44,000 --> 00:11:47,920 Should feel nice opening in the left oblique, 205 00:11:47,920 --> 00:11:52,230 left waistline, left hip crease. 206 00:11:53,480 --> 00:11:56,680 And then slide it back to center. 207 00:11:56,680 --> 00:11:59,360 From here, we're gonna walk the palms forward, 208 00:11:59,360 --> 00:12:01,360 curl the toes under and peel, 209 00:12:01,360 --> 00:12:04,880 think about a peeling today of the tailbone up. 210 00:12:04,880 --> 00:12:06,800 So the knees may stay bent as 211 00:12:06,800 --> 00:12:09,960 you slowly lift the hips up high, 212 00:12:09,960 --> 00:12:12,760 Downward Facing Dog. 213 00:12:12,760 --> 00:12:14,657 Breathe in. 214 00:12:15,760 --> 00:12:18,080 Breathe out. 215 00:12:18,080 --> 00:12:21,725 Find that wave of the breath, breathe in. 216 00:12:23,040 --> 00:12:25,167 And breathe out. 217 00:12:26,400 --> 00:12:30,280 On your next inhale, slowly shift it forward. 218 00:12:30,280 --> 00:12:34,320 Step your right foot all the way up to a nice low lunge. 219 00:12:34,320 --> 00:12:37,320 Bring your right hand to the left side of your mat and then 220 00:12:37,320 --> 00:12:40,800 you can lower your left knee to the earth. 221 00:12:40,800 --> 00:12:41,920 Breathe here. 222 00:12:41,920 --> 00:12:44,960 Turn your right toes towards the outer edge of your mat, 223 00:12:44,960 --> 00:12:46,920 outer right edge of your mat. 224 00:12:46,920 --> 00:12:48,160 And breathe, breathe, breathe. 225 00:12:48,160 --> 00:12:51,280 Recruit a prop if you like it to, 226 00:12:51,280 --> 00:12:54,120 if you need to, if you desire. 227 00:12:54,120 --> 00:12:56,620 Forearms can come down to the earth here 228 00:12:56,620 --> 00:13:00,600 or fingertips or palms stay to support us. 229 00:13:00,600 --> 00:13:02,920 We soften through the jaw. 230 00:13:02,920 --> 00:13:04,520 We actively pull the right hip 231 00:13:04,520 --> 00:13:09,040 crease back here in external rotation. 232 00:13:09,040 --> 00:13:11,480 Left knee can stay on the ground. 233 00:13:11,480 --> 00:13:13,880 Or if you like, you can lift it up. 234 00:13:13,880 --> 00:13:17,310 Breathe, Lizard Pose. 235 00:13:19,000 --> 00:13:21,600 Now this is a good shape to 236 00:13:21,600 --> 00:13:23,160 notice if you're holding your breath, 237 00:13:23,160 --> 00:13:26,120 if you're waiting for it to end. 238 00:13:26,120 --> 00:13:30,208 Use your breath to 239 00:13:30,208 --> 00:13:32,920 help shape your experience here. 240 00:13:32,920 --> 00:13:35,013 Conscious breath. 241 00:13:37,120 --> 00:13:40,160 Focus on the sensations of your body. 242 00:13:40,160 --> 00:13:41,320 Where can I soften? 243 00:13:41,320 --> 00:13:44,579 Where can I add stability or support? 244 00:13:51,240 --> 00:13:53,990 Drawing the attention inward 245 00:13:55,140 --> 00:13:58,240 by paying attention to the details. 246 00:13:58,240 --> 00:14:00,676 Listening and responding 247 00:14:02,040 --> 00:14:03,988 with your breath. 248 00:14:06,200 --> 00:14:09,640 If back knee is lifted, go ahead and lower it. 249 00:14:09,640 --> 00:14:13,320 Then we'll slowly walk the right foot back to center. 250 00:14:13,320 --> 00:14:15,120 Frame the right foot with your hands. 251 00:14:15,120 --> 00:14:16,920 Inhale to look forward. 252 00:14:16,920 --> 00:14:18,960 Exhale just to all fours. 253 00:14:18,960 --> 00:14:22,080 Take that right knee back. 254 00:14:22,080 --> 00:14:23,960 Spread the fingertips. 255 00:14:23,960 --> 00:14:25,280 Curl the toes under. 256 00:14:25,280 --> 00:14:28,280 Once again, think about peeling from the tailbone, 257 00:14:28,280 --> 00:14:30,120 lifting the hip creases up high. 258 00:14:30,120 --> 00:14:34,200 So just a different way of entering Downward Dog, 259 00:14:34,200 --> 00:14:37,080 focusing on the how. 260 00:14:37,080 --> 00:14:39,480 Breathe in here. 261 00:14:39,480 --> 00:14:41,007 Breathe out. 262 00:14:42,400 --> 00:14:43,880 Then when you're ready, nice and slow, 263 00:14:43,880 --> 00:14:45,000 begin to shift forward. 264 00:14:45,000 --> 00:14:48,120 We're gonna step the left foot all the way up into the lunge. 265 00:14:48,120 --> 00:14:52,480 Bring the left hand around to meet the right. 266 00:14:52,480 --> 00:14:54,800 Lower your right knee. 267 00:14:54,800 --> 00:14:56,460 And then we'll dial the left toes 268 00:14:56,460 --> 00:14:57,800 towards the left edge of the mat. 269 00:14:57,800 --> 00:14:58,610 Breathe. 270 00:14:58,610 --> 00:15:01,320 Notice if you're crashing down into your wrists here, 271 00:15:01,320 --> 00:15:04,120 engage the abdominal wall. 272 00:15:04,120 --> 00:15:06,582 It's there to support you. 273 00:15:09,040 --> 00:15:10,960 And we'll just check out this side. 274 00:15:10,960 --> 00:15:13,585 Maybe forearms come down. 275 00:15:16,080 --> 00:15:17,480 Maybe back knee lifts. 276 00:15:17,480 --> 00:15:19,006 Maybe not. 277 00:15:22,040 --> 00:15:25,527 Relax the skin of the forehead. 278 00:15:27,320 --> 00:15:31,450 Waking up the whole body with your breath. 279 00:15:33,720 --> 00:15:35,880 Paying attention to the sensation, 280 00:15:35,880 --> 00:15:38,840 noticing, oh, am I kind of pushing it here? 281 00:15:39,720 --> 00:15:42,040 What would it be like if I kind of backed up a little, 282 00:15:42,040 --> 00:15:44,998 eased back a little? 283 00:16:02,720 --> 00:16:05,440 Take one more breath. 284 00:16:05,440 --> 00:16:07,240 And if the back knee is lifted, 285 00:16:07,240 --> 00:16:11,040 go ahead and slowly lower it to the ground. 286 00:16:11,040 --> 00:16:13,160 And we'll walk the left foot back to center. 287 00:16:13,160 --> 00:16:16,160 Frame the left foot with your hands. 288 00:16:16,160 --> 00:16:19,440 Inhale to look forward. 289 00:16:19,440 --> 00:16:23,840 And then exhale to Tabletop Position. 290 00:16:23,840 --> 00:16:27,160 Nice. In Tabletop, walk the knees together, 291 00:16:27,160 --> 00:16:29,520 really together, zip the legs up tight. 292 00:16:29,520 --> 00:16:30,960 Then shift your weight forward 293 00:16:30,960 --> 00:16:33,720 so that your shoulders are directly over your wrists and 294 00:16:33,720 --> 00:16:36,640 now you're in a little Half Plank position. 295 00:16:36,640 --> 00:16:37,880 Good, inhale in here. 296 00:16:37,880 --> 00:16:40,190 Exhale, bend the elbows just halfway, 297 00:16:40,190 --> 00:16:42,600 look forward, little grasshopper arms. 298 00:16:42,600 --> 00:16:44,040 Good, then press back up. 299 00:16:44,040 --> 00:16:45,640 Two more just like that. 300 00:16:45,640 --> 00:16:47,320 Squeeze the elbows into the side body. 301 00:16:47,320 --> 00:16:49,080 Look forward. 302 00:16:49,080 --> 00:16:50,320 Press back up. 303 00:16:50,320 --> 00:16:51,870 One more. 304 00:16:54,760 --> 00:16:58,160 And then slowly lower all the way to your belly. 305 00:16:58,160 --> 00:17:00,360 Press the tops of the feet down. 306 00:17:00,360 --> 00:17:02,535 Inhale for Cobra. 307 00:17:04,150 --> 00:17:07,480 Exhale to release. 308 00:17:07,480 --> 00:17:08,360 Nice. 309 00:17:08,360 --> 00:17:11,160 Shift your weight over towards the left side of your mat. 310 00:17:11,160 --> 00:17:14,600 And slowly turn on your right ear, right shoulder. 311 00:17:14,600 --> 00:17:18,320 And have fun as you slowly open up. 312 00:17:18,320 --> 00:17:20,920 Lying on your back here. 313 00:17:20,920 --> 00:17:22,120 We'll cross the right ankle 314 00:17:22,120 --> 00:17:25,668 over the top of the left thigh for a little figure four. 315 00:17:26,640 --> 00:17:28,560 Breathe. 316 00:17:28,560 --> 00:17:30,431 Relax. 317 00:17:32,480 --> 00:17:35,612 Maybe close the eyes. 318 00:17:37,720 --> 00:17:41,516 Time well spent with yourself. 319 00:17:46,160 --> 00:17:48,360 And then we'll switch. 320 00:17:48,360 --> 00:17:51,320 Left ankle crosses the top of the right thigh. 321 00:17:51,320 --> 00:17:56,005 Same thing, relax, breathe. 322 00:17:59,760 --> 00:18:02,040 Enjoy these last couple minutes 323 00:18:02,040 --> 00:18:06,028 of this devoted time to go inward. 324 00:18:07,320 --> 00:18:10,720 Cultivating a beautiful 325 00:18:10,720 --> 00:18:13,800 conversation with your mind and body. 326 00:18:13,800 --> 00:18:17,031 A conscious conversation. 327 00:18:19,840 --> 00:18:21,560 A conversation at all, right? 328 00:18:21,560 --> 00:18:24,040 When the mind and body are not in conversation, 329 00:18:24,040 --> 00:18:27,920 we can definitely feel out of our groove, 330 00:18:27,920 --> 00:18:29,716 out of the flow. 331 00:18:30,890 --> 00:18:32,760 Alright, let's sneak in a Happy Baby. 332 00:18:32,760 --> 00:18:34,600 Grab the outer edges of the feet. 333 00:18:34,600 --> 00:18:38,680 Lengthen your tailbone towards the front edge of your mat. 334 00:18:38,680 --> 00:18:41,160 The new front edge of your mat. 335 00:18:41,160 --> 00:18:42,898 Breathe in. 336 00:18:44,130 --> 00:18:46,920 Breathe out, release everything. 337 00:18:46,920 --> 00:18:48,840 Extend the legs out long or you 338 00:18:48,840 --> 00:18:52,400 can bring the feet to the outer edges of your mat and 339 00:18:52,400 --> 00:18:54,360 allow the knees to fall together if that feels better 340 00:18:54,360 --> 00:18:58,727 in your low back today after the work we just did. 341 00:19:00,680 --> 00:19:04,590 Find a posture to end in. 342 00:19:05,800 --> 00:19:07,640 And now relax everything. 343 00:19:07,640 --> 00:19:08,880 A flash of surrender. 344 00:19:08,880 --> 00:19:14,074 How fast can you surrender, let go? 345 00:19:25,400 --> 00:19:27,160 Thank you so much for showing up. 346 00:19:27,160 --> 00:19:30,640 You truly are my hero. 347 00:19:30,640 --> 00:19:32,320 It's so beautiful and important 348 00:19:32,320 --> 00:19:36,545 that we take this time to connect to ourselves. 349 00:19:38,200 --> 00:19:41,040 And it's an honor to connect to each other here. 350 00:19:41,040 --> 00:19:42,080 So thank you again. 351 00:19:42,080 --> 00:19:43,480 We'll bring the palms together. 352 00:19:43,480 --> 00:19:46,240 Thumbs to third eye. 353 00:19:46,240 --> 00:19:49,609 Let's inhale lots of love in together. 354 00:19:51,240 --> 00:19:55,990 And exhale lots of love out to close. 355 00:19:57,400 --> 00:19:58,680 See you tomorrow. 356 00:19:58,680 --> 00:20:00,592 Namaste. 357 00:20:01,546 --> 00:20:06,447 (upbeat rhythmic music)