WEBVTT 00:00:00.471 --> 00:00:02.240 - Hola, my darling friends. 00:00:02.240 --> 00:00:05.200 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:05.200 --> 00:00:06.840 It's Day 20. 00:00:06.840 --> 00:00:08.140 Can you believe it? 00:00:08.140 --> 00:00:08.840 (chuckles) 00:00:08.840 --> 00:00:13.640 It's incredible and the journey inward continues. 00:00:13.640 --> 00:00:15.148 Let's get started. 00:00:17.127 --> 00:00:21.706 (light rhythmic music) 00:00:36.320 --> 00:00:38.760 Alright, come into a comfortable seat and 00:00:38.760 --> 00:00:43.403 let's bring the palms together and start rubbing them. 00:00:44.600 --> 00:00:46.120 Nice and slow to start, 00:00:46.120 --> 00:00:48.080 just allowing your shoulders to drop, 00:00:48.080 --> 00:00:53.040 allowing your attention to draw inward. 00:00:53.040 --> 00:00:54.640 Thank you so much for being here. 00:00:54.640 --> 00:00:58.165 I know as the days continue on this journey, 00:00:58.165 --> 00:01:01.760 it gets challenging to show up for yourself. 00:01:01.760 --> 00:01:04.260 Most important thing you can do 00:01:04.260 --> 00:01:09.000 sometimes gets further and further down on the list so 00:01:09.000 --> 00:01:10.960 thank you so much for being here. 00:01:10.960 --> 00:01:13.600 Start to pick up the speed of the hands. 00:01:13.600 --> 00:01:18.040 Start to feel the warmth of your own touch. 00:01:18.040 --> 00:01:20.760 Sit up nice and tall. 00:01:20.760 --> 00:01:23.560 Inhale in deeply. 00:01:23.560 --> 00:01:29.060 And exhale, bring the hands to the chest, to the heart center. 00:01:30.600 --> 00:01:33.600 Again, feel the warmth of your own touch here. 00:01:33.600 --> 00:01:35.720 You can tuck the chin, close your eyes, 00:01:35.720 --> 00:01:38.862 lengthen through the crown of the head. 00:01:41.360 --> 00:01:45.047 Start to gently deepen your breath. 00:01:47.130 --> 00:01:49.480 And as we continue to add more 00:01:49.480 --> 00:01:53.225 vocabulary to the physical practice, 00:01:54.680 --> 00:01:58.920 just a sweet, sweet, friendly reminder that this is 00:01:58.920 --> 00:02:02.424 time for you to go inward 00:02:03.659 --> 00:02:06.480 to connect with your spirit, 00:02:06.480 --> 00:02:09.386 your heart's song. 00:02:14.840 --> 00:02:16.520 And through that process, 00:02:16.520 --> 00:02:19.760 we just get to be who we really are. 00:02:19.760 --> 00:02:24.568 We get to practice listening 00:02:26.063 --> 00:02:29.507 and loving who we really are. 00:02:31.400 --> 00:02:36.240 Just a little reminder that that's there for you as we 00:02:36.240 --> 00:02:40.594 continue to move and groove and flow together. 00:02:42.640 --> 00:02:43.720 Cool. 00:02:43.720 --> 00:02:47.480 Bat the eyelashes open, release the fingertips to the earth. 00:02:47.480 --> 00:02:49.040 Inhale in. 00:02:49.040 --> 00:02:50.860 Exhale, draw the chin to the chest. 00:02:50.860 --> 00:02:54.190 I'm just gonna take some slow circles 00:02:54.190 --> 00:02:57.520 with the nose one way. 00:02:57.520 --> 00:03:00.120 Continuing to gently deepen your breath, 00:03:00.120 --> 00:03:03.680 maybe finding an audible breath 00:03:03.680 --> 00:03:06.160 or a little textured breath here today, 00:03:06.160 --> 00:03:10.012 something that feels good and supportive 00:03:10.012 --> 00:03:13.975 for where you are in this moment. 00:03:16.520 --> 00:03:20.736 Reverse the circle, find what feels good here. 00:03:33.440 --> 00:03:35.360 Then bring it back to center. 00:03:35.360 --> 00:03:38.240 Draw your left heel in to your body. 00:03:38.240 --> 00:03:42.640 Uncross your legs and then draw your right heel into your body. 00:03:42.640 --> 00:03:47.480 So we're in pose or asana called Siddhasan. 00:03:48.360 --> 00:03:49.720 One foot in front of the other. 00:03:49.720 --> 00:03:52.400 Feel free to sit up on a blanket, of course, as always. 00:03:52.400 --> 00:03:54.040 Sit up nice and tall here. 00:03:54.040 --> 00:03:56.480 Inhale in, lift the chest. 00:03:56.480 --> 00:03:58.920 Exhale, round through the spine, chin to chest. 00:03:58.920 --> 00:04:02.920 You're gonna catch the weight of your palms on your front leg. 00:04:02.920 --> 00:04:04.920 Breathe. 00:04:04.920 --> 00:04:08.680 Inhale, lift and lengthen through the crown. 00:04:08.680 --> 00:04:13.160 Shoulders actively draw down, and then exhale, chin to chest. 00:04:13.160 --> 00:04:15.409 Hang for a moment. 00:04:16.800 --> 00:04:20.640 Last time, inhale, lift and lengthen. 00:04:20.640 --> 00:04:25.680 Exhale, navel draws back and we round through the spine. 00:04:25.680 --> 00:04:29.720 From here, fingertips are gonna crawl forward, forward, 00:04:29.720 --> 00:04:31.240 forward until we find length 00:04:31.240 --> 00:04:33.040 through the crown of the head again. 00:04:33.040 --> 00:04:35.040 Forehead come, sorry, not forehead, 00:04:35.040 --> 00:04:37.400 forearms (chuckles) come to the mat, 00:04:37.400 --> 00:04:39.040 maybe the forehead. 00:04:39.040 --> 00:04:40.480 No need to push it. 00:04:40.480 --> 00:04:42.160 And then we're just gonna find a nice, 00:04:42.160 --> 00:04:43.720 soft, easy stretch here. 00:04:43.720 --> 00:04:47.440 Think about pulling your right hip crease actively back. 00:04:47.440 --> 00:04:48.240 Of course, you're always 00:04:48.240 --> 00:04:50.840 welcome to grab a prop here to support you. 00:04:50.840 --> 00:04:54.863 A blanket, a towel, a block could be nice. 00:04:56.080 --> 00:04:57.480 Breathe. 00:04:57.480 --> 00:05:01.160 The sit bones are gonna want to lift up. 00:05:01.160 --> 00:05:03.200 So actively reach them down 00:05:03.200 --> 00:05:08.680 so you feel that nice opening in the left hip, 00:05:08.680 --> 00:05:11.161 outer left hip. 00:05:14.680 --> 00:05:15.520 Breathe deep. 00:05:15.520 --> 00:05:17.880 Notice how with every breath 00:05:17.880 --> 00:05:22.980 your experience in this hip stretch 00:05:24.353 --> 00:05:26.155 evolves. 00:05:28.080 --> 00:05:31.240 Another way to say that is 00:05:31.240 --> 00:05:34.673 notice if you're just kind of waiting 00:05:34.673 --> 00:05:37.120 for the stretch to end. 00:05:37.120 --> 00:05:41.630 Can you instead enter into the experience with your breath 00:05:43.800 --> 00:05:48.519 and let that shape how you feel in the pose? 00:05:50.720 --> 00:05:52.280 So that's a lot easier to do 00:05:52.280 --> 00:05:57.160 when you're flowing to a fast pace in vinyasa. 00:05:57.160 --> 00:05:59.560 Can we also find that flow with 00:05:59.560 --> 00:06:03.950 the breath here as we spend some time 00:06:05.108 --> 00:06:06.360 with our hips today? 00:06:06.360 --> 00:06:10.360 Okay, slowly press it back up. 00:06:10.360 --> 00:06:12.080 Nice. 00:06:12.080 --> 00:06:13.800 Soles of the feet come together. 00:06:13.800 --> 00:06:16.840 Hands come to the arches of the feet or the ankles, 00:06:16.840 --> 00:06:19.240 Baddha Konasana, Cobbler's Pose. 00:06:19.240 --> 00:06:21.120 Lift up through the chest. 00:06:21.120 --> 00:06:22.640 Draw down through the shoulders. 00:06:22.640 --> 00:06:24.880 Breathe in. 00:06:24.880 --> 00:06:26.600 Breathe out. 00:06:26.600 --> 00:06:28.040 Send the heels out. 00:06:28.040 --> 00:06:31.440 Toes flexed towards your face, Dundasana. 00:06:31.440 --> 00:06:33.010 Breathe in. 00:06:34.120 --> 00:06:35.930 Breathe out. 00:06:37.160 --> 00:06:38.480 Now bend the knees. 00:06:38.480 --> 00:06:39.760 Lean it back. 00:06:39.760 --> 00:06:41.080 Quick little Boat ride. 00:06:41.080 --> 00:06:42.440 Just a little mini Boat ride. 00:06:42.440 --> 00:06:44.080 Lift the shins. 00:06:44.080 --> 00:06:46.219 Lift the heart. 00:06:47.880 --> 00:06:51.440 And then slowly come back to center. 00:06:51.440 --> 00:06:53.520 Right heel in first this time. 00:06:53.520 --> 00:06:55.608 Left leg to follow. 00:06:57.200 --> 00:06:58.880 Inhale, lift the chest. 00:06:58.880 --> 00:07:01.160 Think Cow Pose here. 00:07:01.160 --> 00:07:03.240 Lengthen. 00:07:03.240 --> 00:07:04.800 Extend. Exhale. 00:07:04.800 --> 00:07:06.200 Round through the spine. 00:07:06.200 --> 00:07:07.840 Cat Pose, chin to chest. 00:07:07.840 --> 00:07:11.200 You can catch a little weight in the palms here. 00:07:11.200 --> 00:07:14.110 Feel that deep stretch 00:07:14.110 --> 00:07:16.720 in the cervical spine. 00:07:16.720 --> 00:07:20.150 In the whole spine but feel that nice stretch of the neck. 00:07:20.150 --> 00:07:22.760 Okay, inhale. We roll through. 00:07:22.760 --> 00:07:24.960 Root down through the sits bones, lift the chest, 00:07:24.960 --> 00:07:27.200 look up. 00:07:27.200 --> 00:07:29.515 Exhale, round. 00:07:33.330 --> 00:07:35.988 Inhale, lift. 00:07:39.360 --> 00:07:41.528 Exhale, round. 00:07:44.080 --> 00:07:47.680 And again, I love that idea of 00:07:47.680 --> 00:07:50.386 the spine as the 00:07:51.900 --> 00:07:56.120 super highway for our energetic body. 00:07:56.120 --> 00:07:58.560 Just a wonderful way to check in. 00:07:58.560 --> 00:08:01.240 Not to mention your posture too. 00:08:01.240 --> 00:08:03.600 Everything. 00:08:03.600 --> 00:08:05.520 Inhale, lift the heart. 00:08:05.520 --> 00:08:09.680 Exhale, next time you're rounded forward, stay there. 00:08:09.680 --> 00:08:12.520 Then we'll release the hands. 00:08:12.520 --> 00:08:14.680 Fingertips crawl forward. 00:08:14.680 --> 00:08:19.640 And we slowly slide through to extension in the crown. 00:08:19.640 --> 00:08:23.610 Finding forearms on the earth 00:08:23.610 --> 00:08:25.580 or maybe elbows or hands on a block 00:08:25.580 --> 00:08:27.720 or maybe reaching all the way forward. 00:08:27.720 --> 00:08:29.600 Breathe in here. 00:08:29.600 --> 00:08:32.000 Actively reach the hip creases back. 00:08:32.000 --> 00:08:35.200 Keep those sits bones rooted best you can. 00:08:35.200 --> 00:08:39.538 Soften the skin of the forehead, relax your jaw, breathe. 00:08:48.600 --> 00:08:52.840 And again, just as your friend, as your humble guide, 00:08:52.840 --> 00:08:58.000 can this be an opportunity today to really practice using 00:08:58.000 --> 00:09:00.820 the breath to 00:09:00.820 --> 00:09:04.760 embody the experience in the posture? 00:09:04.760 --> 00:09:09.280 So notice if you're kind of waiting for it to end. 00:09:09.280 --> 00:09:13.812 Thoughts are wandering, feeling that time and space. 00:09:16.000 --> 00:09:18.682 Can we use the breath 00:09:19.984 --> 00:09:23.526 and continue to practice being present 00:09:26.349 --> 00:09:29.120 with our experience? 00:09:39.520 --> 00:09:42.577 Audible textured breath 00:09:44.394 --> 00:09:48.534 to assist you in that journey. 00:09:51.480 --> 00:09:53.360 Alright, tip your hat to the 00:09:53.360 --> 00:09:57.960 left hip, our left hip, one last breath. 00:09:57.960 --> 00:10:01.800 And then slowly root down 00:10:01.800 --> 00:10:05.200 through the base of the spine to lift back up. 00:10:05.200 --> 00:10:06.680 We'll come to Cobbler's Pose. 00:10:06.680 --> 00:10:09.360 Once again, soles of the feet come together. 00:10:09.360 --> 00:10:14.139 Inhale, lift the heart, lift the chest. 00:10:17.720 --> 00:10:19.680 And then send the legs out long. 00:10:19.680 --> 00:10:21.600 Heels, press out. 00:10:21.600 --> 00:10:23.520 Toes flex up towards the face. 00:10:23.520 --> 00:10:26.408 Lift the heart, lift the chest. 00:10:28.120 --> 00:10:31.120 Good, and then little short, tiny little Boat ride. 00:10:31.120 --> 00:10:33.880 Here we go. Lean back, lift the heart, lift the shins. 00:10:33.880 --> 00:10:38.400 Maybe this time the fingertips reach forward, palms face up. 00:10:38.400 --> 00:10:41.800 Breathe in, breathe out. 00:10:41.800 --> 00:10:43.880 Cross the ankles here and then 00:10:43.880 --> 00:10:48.897 take your center through all the way to all fours. 00:10:50.360 --> 00:10:51.478 Nice. 00:10:52.480 --> 00:10:54.560 From here, center yourself on the mat. 00:10:54.560 --> 00:10:56.000 Press into the tops of the feet. 00:10:56.000 --> 00:10:58.360 Press away from your yoga mat. 00:10:58.360 --> 00:11:01.200 So find that length from crown 00:11:01.200 --> 00:11:05.640 to tail and be really disciplined about that here. 00:11:05.640 --> 00:11:06.240 Nice. 00:11:06.240 --> 00:11:10.200 Curl the right toes under, just the right toes. 00:11:10.200 --> 00:11:12.320 And send the right heel back. 00:11:12.320 --> 00:11:16.800 Now slide the right toes back towards the back left corner 00:11:16.800 --> 00:11:21.040 of your mat and then turn to look towards your right toes. 00:11:21.040 --> 00:11:22.650 Breathe. 00:11:24.240 --> 00:11:24.880 Beautiful. 00:11:24.880 --> 00:11:28.640 Slide it back to Tabletop Position. 00:11:28.640 --> 00:11:32.616 Left toes curl under, send the left heel back. 00:11:33.750 --> 00:11:35.000 And then when you're ready, 00:11:35.000 --> 00:11:38.840 slide the left toes towards the back right corner of your mat. 00:11:38.840 --> 00:11:41.360 Turn to look past your 00:11:41.360 --> 00:11:44.000 right shoulder at your left toes. 00:11:44.000 --> 00:11:47.920 Should feel nice opening in the left oblique, 00:11:47.920 --> 00:11:52.230 left waistline, left hip crease. 00:11:53.480 --> 00:11:56.680 And then slide it back to center. 00:11:56.680 --> 00:11:59.360 From here, we're gonna walk the palms forward, 00:11:59.360 --> 00:12:01.360 curl the toes under and peel, 00:12:01.360 --> 00:12:04.880 think about a peeling today of the tailbone up. 00:12:04.880 --> 00:12:06.800 So the knees may stay bent as 00:12:06.800 --> 00:12:09.960 you slowly lift the hips up high, 00:12:09.960 --> 00:12:12.760 Downward Facing Dog. 00:12:12.760 --> 00:12:14.657 Breathe in. 00:12:15.760 --> 00:12:18.080 Breathe out. 00:12:18.080 --> 00:12:21.725 Find that wave of the breath, breathe in. 00:12:23.040 --> 00:12:25.167 And breathe out. 00:12:26.400 --> 00:12:30.280 On your next inhale, slowly shift it forward. 00:12:30.280 --> 00:12:34.320 Step your right foot all the way up to a nice low lunge. 00:12:34.320 --> 00:12:37.320 Bring your right hand to the left side of your mat and then 00:12:37.320 --> 00:12:40.800 you can lower your left knee to the earth. 00:12:40.800 --> 00:12:41.920 Breathe here. 00:12:41.920 --> 00:12:44.960 Turn your right toes towards the outer edge of your mat, 00:12:44.960 --> 00:12:46.920 outer right edge of your mat. 00:12:46.920 --> 00:12:48.160 And breathe, breathe, breathe. 00:12:48.160 --> 00:12:51.280 Recruit a prop if you like it to, 00:12:51.280 --> 00:12:54.120 if you need to, if you desire. 00:12:54.120 --> 00:12:56.620 Forearms can come down to the earth here 00:12:56.620 --> 00:13:00.600 or fingertips or palms stay to support us. 00:13:00.600 --> 00:13:02.920 We soften through the jaw. 00:13:02.920 --> 00:13:04.520 We actively pull the right hip 00:13:04.520 --> 00:13:09.040 crease back here in external rotation. 00:13:09.040 --> 00:13:11.480 Left knee can stay on the ground. 00:13:11.480 --> 00:13:13.880 Or if you like, you can lift it up. 00:13:13.880 --> 00:13:17.310 Breathe, Lizard Pose. 00:13:19.000 --> 00:13:21.600 Now this is a good shape to 00:13:21.600 --> 00:13:23.160 notice if you're holding your breath, 00:13:23.160 --> 00:13:26.120 if you're waiting for it to end. 00:13:26.120 --> 00:13:30.208 Use your breath to 00:13:30.208 --> 00:13:32.920 help shape your experience here. 00:13:32.920 --> 00:13:35.013 Conscious breath. 00:13:37.120 --> 00:13:40.160 Focus on the sensations of your body. 00:13:40.160 --> 00:13:41.320 Where can I soften? 00:13:41.320 --> 00:13:44.579 Where can I add stability or support? 00:13:51.240 --> 00:13:53.990 Drawing the attention inward 00:13:55.140 --> 00:13:58.240 by paying attention to the details. 00:13:58.240 --> 00:14:00.676 Listening and responding 00:14:02.040 --> 00:14:03.988 with your breath. 00:14:06.200 --> 00:14:09.640 If back knee is lifted, go ahead and lower it. 00:14:09.640 --> 00:14:13.320 Then we'll slowly walk the right foot back to center. 00:14:13.320 --> 00:14:15.120 Frame the right foot with your hands. 00:14:15.120 --> 00:14:16.920 Inhale to look forward. 00:14:16.920 --> 00:14:18.960 Exhale just to all fours. 00:14:18.960 --> 00:14:22.080 Take that right knee back. 00:14:22.080 --> 00:14:23.960 Spread the fingertips. 00:14:23.960 --> 00:14:25.280 Curl the toes under. 00:14:25.280 --> 00:14:28.280 Once again, think about peeling from the tailbone, 00:14:28.280 --> 00:14:30.120 lifting the hip creases up high. 00:14:30.120 --> 00:14:34.200 So just a different way of entering Downward Dog, 00:14:34.200 --> 00:14:37.080 focusing on the how. 00:14:37.080 --> 00:14:39.480 Breathe in here. 00:14:39.480 --> 00:14:41.007 Breathe out. 00:14:42.400 --> 00:14:43.880 Then when you're ready, nice and slow, 00:14:43.880 --> 00:14:45.000 begin to shift forward. 00:14:45.000 --> 00:14:48.120 We're gonna step the left foot all the way up into the lunge. 00:14:48.120 --> 00:14:52.480 Bring the left hand around to meet the right. 00:14:52.480 --> 00:14:54.800 Lower your right knee. 00:14:54.800 --> 00:14:56.460 And then we'll dial the left toes 00:14:56.460 --> 00:14:57.800 towards the left edge of the mat. 00:14:57.800 --> 00:14:58.610 Breathe. 00:14:58.610 --> 00:15:01.320 Notice if you're crashing down into your wrists here, 00:15:01.320 --> 00:15:04.120 engage the abdominal wall. 00:15:04.120 --> 00:15:06.582 It's there to support you. 00:15:09.040 --> 00:15:10.960 And we'll just check out this side. 00:15:10.960 --> 00:15:13.585 Maybe forearms come down. 00:15:16.080 --> 00:15:17.480 Maybe back knee lifts. 00:15:17.480 --> 00:15:19.006 Maybe not. 00:15:22.040 --> 00:15:25.527 Relax the skin of the forehead. 00:15:27.320 --> 00:15:31.450 Waking up the whole body with your breath. 00:15:33.720 --> 00:15:35.880 Paying attention to the sensation, 00:15:35.880 --> 00:15:38.840 noticing, oh, am I kind of pushing it here? 00:15:39.720 --> 00:15:42.040 What would it be like if I kind of backed up a little, 00:15:42.040 --> 00:15:44.998 eased back a little? 00:16:02.720 --> 00:16:05.440 Take one more breath. 00:16:05.440 --> 00:16:07.240 And if the back knee is lifted, 00:16:07.240 --> 00:16:11.040 go ahead and slowly lower it to the ground. 00:16:11.040 --> 00:16:13.160 And we'll walk the left foot back to center. 00:16:13.160 --> 00:16:16.160 Frame the left foot with your hands. 00:16:16.160 --> 00:16:19.440 Inhale to look forward. 00:16:19.440 --> 00:16:23.840 And then exhale to Tabletop Position. 00:16:23.840 --> 00:16:27.160 Nice. In Tabletop, walk the knees together, 00:16:27.160 --> 00:16:29.520 really together, zip the legs up tight. 00:16:29.520 --> 00:16:30.960 Then shift your weight forward 00:16:30.960 --> 00:16:33.720 so that your shoulders are directly over your wrists and 00:16:33.720 --> 00:16:36.640 now you're in a little Half Plank position. 00:16:36.640 --> 00:16:37.880 Good, inhale in here. 00:16:37.880 --> 00:16:40.190 Exhale, bend the elbows just halfway, 00:16:40.190 --> 00:16:42.600 look forward, little grasshopper arms. 00:16:42.600 --> 00:16:44.040 Good, then press back up. 00:16:44.040 --> 00:16:45.640 Two more just like that. 00:16:45.640 --> 00:16:47.320 Squeeze the elbows into the side body. 00:16:47.320 --> 00:16:49.080 Look forward. 00:16:49.080 --> 00:16:50.320 Press back up. 00:16:50.320 --> 00:16:51.870 One more. 00:16:54.760 --> 00:16:58.160 And then slowly lower all the way to your belly. 00:16:58.160 --> 00:17:00.360 Press the tops of the feet down. 00:17:00.360 --> 00:17:02.535 Inhale for Cobra. 00:17:04.150 --> 00:17:07.480 Exhale to release. 00:17:07.480 --> 00:17:08.360 Nice. 00:17:08.360 --> 00:17:11.160 Shift your weight over towards the left side of your mat. 00:17:11.160 --> 00:17:14.600 And slowly turn on your right ear, right shoulder. 00:17:14.600 --> 00:17:18.320 And have fun as you slowly open up. 00:17:18.320 --> 00:17:20.920 Lying on your back here. 00:17:20.920 --> 00:17:22.120 We'll cross the right ankle 00:17:22.120 --> 00:17:25.668 over the top of the left thigh for a little figure four. 00:17:26.640 --> 00:17:28.560 Breathe. 00:17:28.560 --> 00:17:30.431 Relax. 00:17:32.480 --> 00:17:35.612 Maybe close the eyes. 00:17:37.720 --> 00:17:41.516 Time well spent with yourself. 00:17:46.160 --> 00:17:48.360 And then we'll switch. 00:17:48.360 --> 00:17:51.320 Left ankle crosses the top of the right thigh. 00:17:51.320 --> 00:17:56.005 Same thing, relax, breathe. 00:17:59.760 --> 00:18:02.040 Enjoy these last couple minutes 00:18:02.040 --> 00:18:06.028 of this devoted time to go inward. 00:18:07.320 --> 00:18:10.720 Cultivating a beautiful 00:18:10.720 --> 00:18:13.800 conversation with your mind and body. 00:18:13.800 --> 00:18:17.031 A conscious conversation. 00:18:19.840 --> 00:18:21.560 A conversation at all, right? 00:18:21.560 --> 00:18:24.040 When the mind and body are not in conversation, 00:18:24.040 --> 00:18:27.920 we can definitely feel out of our groove, 00:18:27.920 --> 00:18:29.716 out of the flow. 00:18:30.890 --> 00:18:32.760 Alright, let's sneak in a Happy Baby. 00:18:32.760 --> 00:18:34.600 Grab the outer edges of the feet. 00:18:34.600 --> 00:18:38.680 Lengthen your tailbone towards the front edge of your mat. 00:18:38.680 --> 00:18:41.160 The new front edge of your mat. 00:18:41.160 --> 00:18:42.898 Breathe in. 00:18:44.130 --> 00:18:46.920 Breathe out, release everything. 00:18:46.920 --> 00:18:48.840 Extend the legs out long or you 00:18:48.840 --> 00:18:52.400 can bring the feet to the outer edges of your mat and 00:18:52.400 --> 00:18:54.360 allow the knees to fall together if that feels better 00:18:54.360 --> 00:18:58.727 in your low back today after the work we just did. 00:19:00.680 --> 00:19:04.590 Find a posture to end in. 00:19:05.800 --> 00:19:07.640 And now relax everything. 00:19:07.640 --> 00:19:08.880 A flash of surrender. 00:19:08.880 --> 00:19:14.074 How fast can you surrender, let go? 00:19:25.400 --> 00:19:27.160 Thank you so much for showing up. 00:19:27.160 --> 00:19:30.640 You truly are my hero. 00:19:30.640 --> 00:19:32.320 It's so beautiful and important 00:19:32.320 --> 00:19:36.545 that we take this time to connect to ourselves. 00:19:38.200 --> 00:19:41.040 And it's an honor to connect to each other here. 00:19:41.040 --> 00:19:42.080 So thank you again. 00:19:42.080 --> 00:19:43.480 We'll bring the palms together. 00:19:43.480 --> 00:19:46.240 Thumbs to third eye. 00:19:46.240 --> 00:19:49.609 Let's inhale lots of love in together. 00:19:51.240 --> 00:19:55.990 And exhale lots of love out to close. 00:19:57.400 --> 00:19:58.680 See you tomorrow. 00:19:58.680 --> 00:20:00.592 Namaste. 00:20:01.546 --> 00:20:06.447 (upbeat rhythmic music)