WEBVTT 00:00:00.123 --> 00:00:02.320 - Hello everyone, welcome back to Flow, 00:00:02.320 --> 00:00:04.040 your 30 Day Yoga Journey. 00:00:04.040 --> 00:00:07.600 It's Day 21, Curious. 00:00:07.600 --> 00:00:09.438 Let's get started. 00:00:11.216 --> 00:00:15.958 (light rhythmic music) 00:00:30.650 --> 00:00:31.840 Alright, my darling friends, 00:00:31.840 --> 00:00:34.680 we're gonna begin lying down on our backs today. 00:00:34.680 --> 00:00:39.480 So come on down to the ground, center yourself on the mat 00:00:39.480 --> 00:00:42.920 and right away keep the hips centered. 00:00:42.920 --> 00:00:44.480 You're gonna walk your feet, 00:00:44.480 --> 00:00:48.360 your heels towards the bottom left corner of your mat. 00:00:48.360 --> 00:00:49.880 Then we'll reach the arms up 00:00:49.880 --> 00:00:52.960 and overhead and you're gonna just kind of shimmy your head 00:00:52.960 --> 00:00:57.440 and shoulders towards the top left corner of your mat. 00:00:57.440 --> 00:01:02.337 Grab your right wrist with your left hand 00:01:02.337 --> 00:01:03.200 and boom, 00:01:03.200 --> 00:01:06.300 we're in a little side body stretch 00:01:06.300 --> 00:01:08.560 on our backs to begin. 00:01:08.560 --> 00:01:10.960 To accentuate this stretch, 00:01:10.960 --> 00:01:12.440 this crescent moon, 00:01:12.440 --> 00:01:15.880 there's an option to cross the right ankle over the left here. 00:01:15.880 --> 00:01:17.550 Just an option. 00:01:18.840 --> 00:01:22.813 And now let's start to gently deepen the breath. 00:01:25.450 --> 00:01:29.983 Big, nice full 00:01:29.983 --> 00:01:32.303 breaths here, 00:01:34.018 --> 00:01:36.286 in and out. 00:01:39.240 --> 00:01:40.760 And then slowly release, 00:01:40.760 --> 00:01:42.240 come back to center and we'll 00:01:42.240 --> 00:01:43.960 just take the same thing to the other side. 00:01:43.960 --> 00:01:47.080 So you walk the heels to the bottom right corner. 00:01:47.080 --> 00:01:50.760 Reach the arms up, shimmy the head and shoulders over. 00:01:50.760 --> 00:01:53.200 Feel this nice stretch through the left side body now. 00:01:53.200 --> 00:01:55.240 Grab your left wrist. 00:01:55.240 --> 00:01:59.320 And if you want you can cross the left ankle over the right. 00:01:59.320 --> 00:02:03.664 Big full, slow deep breaths here. 00:02:05.080 --> 00:02:08.347 Landing in your practice 00:02:09.575 --> 00:02:13.640 with the invitation to stay curious. 00:02:19.120 --> 00:02:20.400 The yoga practice, 00:02:20.400 --> 00:02:23.050 the regular yoga practice 00:02:23.050 --> 00:02:26.440 is such a wonderful opportunity 00:02:26.440 --> 00:02:31.058 to stay in this practice of being curious. 00:02:32.520 --> 00:02:36.190 When we get to do this on the mat 00:02:36.190 --> 00:02:39.467 more regularly it becomes 00:02:40.800 --> 00:02:44.240 something that we do off the mat with more ease. 00:02:44.240 --> 00:02:49.160 With less thought, just naturally curious about 00:02:49.160 --> 00:02:53.474 ourselves and understanding others. 00:02:55.210 --> 00:02:59.240 Okay, slowly walk it back to center. 00:02:59.240 --> 00:03:01.360 Tuck the chin into the chest. 00:03:01.360 --> 00:03:05.880 And slow and steady bend just your right knee all the way. 00:03:05.880 --> 00:03:07.440 Inhale in deeply here. 00:03:07.440 --> 00:03:10.800 Exhale, relax your shoulders underneath your heart space. 00:03:10.800 --> 00:03:13.160 And slowly bend your left knee. 00:03:13.160 --> 00:03:14.840 Inhale in again. 00:03:14.840 --> 00:03:18.600 This time exhale, walk your hands underneath your hips. 00:03:18.600 --> 00:03:20.604 Open up through the chest. 00:03:21.640 --> 00:03:24.880 Good. Then bend your right knee to Tabletop Position, 00:03:24.880 --> 00:03:27.200 shin parallel to the sky. 00:03:27.200 --> 00:03:30.040 And then bend your left knee to Tabletop Position, 00:03:30.040 --> 00:03:31.520 shin parallel to the sky. 00:03:31.520 --> 00:03:32.640 Now activate your abs and 00:03:32.640 --> 00:03:34.760 try to keep your shoulders relaxed here. 00:03:34.760 --> 00:03:36.800 Chin tucked. 00:03:36.800 --> 00:03:39.840 Good, now bring the knees together, really together. 00:03:39.840 --> 00:03:42.640 Slow and steady you're gonna slide your toes all the way 00:03:42.640 --> 00:03:45.120 out towards the front lip of your mat. 00:03:45.120 --> 00:03:46.972 And then bring it back in. 00:03:48.160 --> 00:03:51.415 Inhale, exhale to extend. 00:03:52.720 --> 00:03:55.080 Inhale, knees bent. 00:03:55.080 --> 00:03:56.240 Exhale to extend. 00:03:56.240 --> 00:03:59.400 If you want to release the hands underneath the hips, 00:03:59.400 --> 00:04:00.960 just to make it a little more challenging, 00:04:00.960 --> 00:04:04.561 you can do that but want to protect the low back here so 00:04:05.530 --> 00:04:10.002 I recommend keeping at least the thumbs underneath the hips. 00:04:12.120 --> 00:04:14.005 One more time. 00:04:15.650 --> 00:04:19.080 And then slowly bring the hands to the backs of the thighs. 00:04:19.080 --> 00:04:23.040 Let's massage up and down the length of the spine here. 00:04:23.040 --> 00:04:27.410 Rocking forward all the way to all fours 00:04:27.410 --> 00:04:29.160 whenever you're ready. 00:04:29.160 --> 00:04:33.400 Center yourself on the mat here and then drop your elbows down. 00:04:33.400 --> 00:04:35.680 Walk the knees back. 00:04:35.680 --> 00:04:39.467 Puppy Pose, Anahatasan. 00:04:40.840 --> 00:04:43.829 Opening up through the shoulders. 00:04:45.800 --> 00:04:48.960 Peeling the hip creases up actively. 00:04:48.960 --> 00:04:51.440 Staying curious about those low abs. 00:04:51.440 --> 00:04:52.960 Can we inhale in, 00:04:52.960 --> 00:04:55.840 feel the expansion in all four sides of the torso? 00:04:55.840 --> 00:04:57.480 Can we use that exhale to find 00:04:57.480 --> 00:05:02.984 a gentle lift up of the low abdominals? 00:05:05.960 --> 00:05:10.200 Nice. Carve a line with the nose as if 00:05:10.200 --> 00:05:12.200 you're pushing a little ball of yarn forward. 00:05:12.200 --> 00:05:13.520 Stay integrated in the neck as 00:05:13.520 --> 00:05:16.320 you slowly slide through to your belly. 00:05:16.320 --> 00:05:18.080 Lift up for Sphinx Pose. 00:05:18.080 --> 00:05:21.840 Press into the pubic bone. Press into the tops of the feet. 00:05:21.840 --> 00:05:24.400 Now from here, tuck the chin so you can really 00:05:24.400 --> 00:05:26.760 broaden through the back of the neck. 00:05:26.760 --> 00:05:28.640 Breathe in. 00:05:28.640 --> 00:05:29.819 Breathe out. 00:05:30.760 --> 00:05:33.400 Breathe in. Press into the elbows. 00:05:33.400 --> 00:05:34.640 Breathe out. 00:05:34.640 --> 00:05:36.080 Now interlace the fingertips, 00:05:36.080 --> 00:05:38.840 keep the elbows where they are, right underneath the shoulders. 00:05:38.840 --> 00:05:41.200 Breathe in. 00:05:41.200 --> 00:05:44.480 Exhale, hug the low ribs in, 00:05:44.480 --> 00:05:47.030 navel draws up, we lift the hips up high 00:05:47.030 --> 00:05:49.880 and the gaze goes straight down. 00:05:49.880 --> 00:05:53.076 Forearm Plank, breathe. 00:05:55.720 --> 00:05:57.880 Inhale in deeply. 00:05:57.880 --> 00:05:59.480 Exhale to stay. 00:06:00.200 --> 00:06:01.240 Good, stay here. 00:06:01.240 --> 00:06:02.640 Inhale in deeply. 00:06:02.640 --> 00:06:06.360 Exhale to lower the knees, walk the hands all the way back. 00:06:06.360 --> 00:06:08.280 Come into your squat. 00:06:08.280 --> 00:06:11.560 Inhale to find length in the spine here. 00:06:11.560 --> 00:06:14.960 Exhale to walk all the way out to Plank. 00:06:14.960 --> 00:06:18.040 Inhale in, full breath. 00:06:18.040 --> 00:06:21.160 Exhale, Downward Facing Dog. 00:06:21.160 --> 00:06:23.240 Nice. 00:06:23.240 --> 00:06:25.816 Take a couple breaths here. 00:06:27.160 --> 00:06:29.400 Stay curious. 00:06:31.840 --> 00:06:34.040 How's the neck doing? 00:06:35.440 --> 00:06:37.801 How are the hamstrings? 00:06:38.720 --> 00:06:41.810 The hips? Your heart? 00:06:41.810 --> 00:06:45.284 Continue to breathe deep. 00:06:49.800 --> 00:06:51.000 On your next inhale, 00:06:51.000 --> 00:06:54.440 slide the right foot all the way up to a nice low lunge. 00:06:54.440 --> 00:06:57.920 Lower the back knee, front knee over front ankle. 00:06:57.920 --> 00:06:59.560 Loop the shoulders forward, 00:06:59.560 --> 00:07:00.560 up and back and try to get 00:07:00.560 --> 00:07:02.760 light in the fingertips here if you can. 00:07:02.760 --> 00:07:05.554 Let your heart shine forward. 00:07:06.920 --> 00:07:08.200 Inhale in. Listen carefully. 00:07:08.200 --> 00:07:11.080 You're gonna bring the right hand over to the left. 00:07:11.080 --> 00:07:12.900 Then we're gonna take the left toes 00:07:12.900 --> 00:07:15.480 and bring them behind us. 00:07:15.480 --> 00:07:17.960 Slowly shifting our fingertips 00:07:17.960 --> 00:07:20.440 and walking them all the way back, 00:07:20.440 --> 00:07:23.280 preparing for a Gate Pose variation. 00:07:23.280 --> 00:07:25.360 So I'm walking my hands all the way to the back. 00:07:25.360 --> 00:07:28.120 I'm gonna turn my right toes in. 00:07:28.120 --> 00:07:31.760 Left hip is stacked over the left knee. 00:07:31.760 --> 00:07:37.080 Then I'm gonna slowly pull my bow and arrow across the chest. 00:07:37.080 --> 00:07:39.240 Reach it all the way up towards the sky. 00:07:39.240 --> 00:07:42.840 Right fingertips, reach, reach, reach. 00:07:42.840 --> 00:07:46.000 Nice, then draw a rainbow all the way up. 00:07:46.000 --> 00:07:47.960 And towards the back edge of your mat here, 00:07:47.960 --> 00:07:51.240 pull the right hip crease back. 00:07:51.240 --> 00:07:52.360 Breathe. 00:07:52.360 --> 00:07:54.400 Feel this beautiful line of 00:07:54.400 --> 00:07:57.920 energy from the outer edge of your right foot all the way 00:07:57.920 --> 00:08:00.440 through the fingertips and the crown of the head. 00:08:00.440 --> 00:08:03.876 Think about engaging your right inner thigh here. 00:08:05.080 --> 00:08:07.360 Nice, inhale in from center. 00:08:07.360 --> 00:08:09.040 Exhale, navel draws back. 00:08:09.040 --> 00:08:10.160 We bend the front knee. 00:08:10.160 --> 00:08:15.520 We slowly guide it all the way back to our nice low lunge. 00:08:15.520 --> 00:08:18.440 Maybe you inhale, lift the back knee. 00:08:18.440 --> 00:08:19.720 Look forward. 00:08:19.720 --> 00:08:22.480 Exhale, plant the palms, step into Plank. 00:08:22.480 --> 00:08:24.120 Inhale in here. 00:08:24.120 --> 00:08:27.080 Exhale to slowly lower to the belly. 00:08:27.080 --> 00:08:30.440 Inhale for Cobra, long neck. 00:08:30.440 --> 00:08:33.320 Exhale to soften and release. 00:08:33.320 --> 00:08:36.760 Inhale to press up to Plank or all fours. 00:08:36.760 --> 00:08:40.560 Exhale, Downward Facing Dog. 00:08:40.560 --> 00:08:43.520 Find something new here. 00:08:43.520 --> 00:08:46.091 Whatever that means to you. 00:08:53.760 --> 00:08:55.960 When you're ready, we'll slide the left foot 00:08:55.960 --> 00:08:57.320 all the way up to the top of the mat. 00:08:57.320 --> 00:08:59.440 Breathe in. 00:08:59.440 --> 00:09:00.720 Lower the right knee. 00:09:00.720 --> 00:09:01.960 Breathe out. 00:09:01.960 --> 00:09:03.720 Get light on the fingertips. 00:09:03.720 --> 00:09:06.320 Connect to your core. 00:09:06.320 --> 00:09:09.440 Then invite the left hand over to the right, 00:09:09.440 --> 00:09:12.080 slow and steady, with connection to center. 00:09:12.080 --> 00:09:13.920 So navel draws in. 00:09:13.920 --> 00:09:16.360 I'm gonna lift my right toes, 00:09:16.360 --> 00:09:19.960 send them behind me, shift the hips. 00:09:19.960 --> 00:09:23.360 Use the fingertips to walk it all the way back. 00:09:23.360 --> 00:09:25.400 Left toes turn in. 00:09:25.400 --> 00:09:28.040 Right hand comes down. 00:09:28.040 --> 00:09:32.000 Take a second to get set up and then pull that bow and arrow. 00:09:32.000 --> 00:09:35.880 Left arm traces a line across the chest, 00:09:35.880 --> 00:09:40.640 all the way up to the sky so the shoulders are stacked. 00:09:40.640 --> 00:09:42.760 Again, left toes are turned in. 00:09:42.760 --> 00:09:45.680 Engage your left inner thigh. 00:09:45.680 --> 00:09:48.880 And then maybe we take it all the way up, 00:09:48.880 --> 00:09:51.120 feeling that beautiful line of energy 00:09:51.120 --> 00:09:54.160 from the outer edge of your left foot, 00:09:54.160 --> 00:09:57.080 all the way through the left fingertips. 00:09:57.080 --> 00:09:59.389 Crown of the head extended. 00:10:00.520 --> 00:10:04.400 Inhale in here, full expression of the pose. 00:10:04.400 --> 00:10:06.960 And then exhale, navel draws in. 00:10:06.960 --> 00:10:08.600 We bend the front knee and 00:10:08.600 --> 00:10:13.160 we slowly guide it back to our lunge. 00:10:13.160 --> 00:10:15.760 When you get there, maybe that back knee lifts. 00:10:15.760 --> 00:10:18.120 As we inhale, look forward. 00:10:18.120 --> 00:10:22.320 Exhale, plant the palms, step it back to Plank. 00:10:22.320 --> 00:10:24.520 Inhale to look forward, shift forward. 00:10:24.520 --> 00:10:28.440 Exhale, belly to Cobra or Chaturanga to Upward Facing Dog. 00:10:28.440 --> 00:10:30.680 Move with your breath. 00:10:30.680 --> 00:10:35.870 Meeting spot, Downward Facing Dog. 00:10:38.000 --> 00:10:41.770 And find something new once again. 00:10:43.600 --> 00:10:48.920 Paying attention to the sensations of your body, 00:10:48.920 --> 00:10:53.054 physical body, but also to your heart space. 00:10:54.830 --> 00:10:58.458 Remembering it's all connected here. 00:11:03.000 --> 00:11:05.720 Then once again, we'll step the right foot all the way up. 00:11:05.720 --> 00:11:07.600 Take your time. 00:11:07.600 --> 00:11:11.280 Right hand comes around, left knee to the mat. 00:11:11.280 --> 00:11:15.200 Slowly swing the left heel to the right side of your mat as 00:11:15.200 --> 00:11:18.160 you walk the hands towards the back. 00:11:18.160 --> 00:11:20.560 Turn the right toes in. 00:11:20.560 --> 00:11:23.800 Reaching it all the way behind you. 00:11:23.800 --> 00:11:25.760 Our Gate Pose variation. 00:11:25.760 --> 00:11:29.400 Reaching the outer edge of that right foot to the earth. 00:11:29.400 --> 00:11:31.240 Inhale in. 00:11:31.240 --> 00:11:34.800 Exhale, sweeping it all the way back. 00:11:34.800 --> 00:11:36.640 Now adding a Crescent Lunge here. 00:11:36.640 --> 00:11:37.960 Walk the left knee back 00:11:37.960 --> 00:11:40.640 just a bit to deepen the stretch and inhale, 00:11:40.640 --> 00:11:43.360 sweep the arms all the way up. 00:11:43.360 --> 00:11:46.680 Lift your heart, lift your chest and exhale, 00:11:46.680 --> 00:11:49.360 cascade it all the way back down. 00:11:49.360 --> 00:11:51.880 Take a counter stretch here. Straighten the right leg. 00:11:51.880 --> 00:11:55.440 Flex your right toes towards your face. 00:11:55.440 --> 00:11:57.640 And then slowly come back to your lunge. 00:11:57.640 --> 00:11:58.960 Lift the back knee. 00:11:58.960 --> 00:12:00.040 Inhale, look forward. 00:12:00.040 --> 00:12:02.880 Get light on the fingertips best you can. 00:12:02.880 --> 00:12:06.080 And exhale, plant the palms, step it back, Plank. 00:12:06.080 --> 00:12:07.920 Inhale in here. 00:12:07.920 --> 00:12:10.600 Exhale to the belly or Chaturanga. 00:12:10.600 --> 00:12:13.880 Inhale for Cobra or Up Dog. 00:12:13.880 --> 00:12:16.280 Exhale to release. 00:12:16.280 --> 00:12:20.521 Inhale, press it up to all fours or Plank. 00:12:21.720 --> 00:12:23.560 And then send it back as you breathe out, 00:12:23.560 --> 00:12:24.880 Downward Facing Dog. 00:12:24.880 --> 00:12:27.240 Find something new. 00:12:27.240 --> 00:12:30.840 Maybe it's shortening your dog 00:12:30.840 --> 00:12:34.985 or walking it out to be a longer stance. 00:12:39.120 --> 00:12:43.600 As you're ready, slide the left toes all the way up. 00:12:43.600 --> 00:12:45.360 Left hand comes around to meet the right knee. 00:12:45.360 --> 00:12:47.600 Lower the back knee, 00:12:47.600 --> 00:12:49.320 swinging the right heel to the 00:12:49.320 --> 00:12:53.240 left side of the mat as we walk the hands all the way back. 00:12:53.240 --> 00:12:54.760 Dial the left toes in. 00:12:54.760 --> 00:12:57.840 Press into the outer edge of your left foot. 00:12:57.840 --> 00:13:01.160 And we reach the left fingertips all the way up, 00:13:01.160 --> 00:13:03.798 lengthening through the crown of the head. 00:13:05.160 --> 00:13:07.480 Starting to be some stormy 00:13:07.480 --> 00:13:10.320 weather outside here where I am at. 00:13:10.320 --> 00:13:11.240 So beautiful. 00:13:11.240 --> 00:13:12.920 Inhale in. 00:13:12.920 --> 00:13:14.200 Exhale from center. 00:13:14.200 --> 00:13:18.160 Slowly guide it all the way to the front of your mat. 00:13:18.160 --> 00:13:20.040 Follow your breath here. 00:13:20.040 --> 00:13:21.600 Walk the right knee back. 00:13:21.600 --> 00:13:23.480 Inhale, Crescent Lunge. 00:13:23.480 --> 00:13:25.000 Big breath, big stretch. 00:13:25.000 --> 00:13:28.370 Sweep the arms all the way up. 00:13:28.370 --> 00:13:31.880 Exhale all the way down. 00:13:31.880 --> 00:13:34.080 Pull the left hip crease back. 00:13:34.080 --> 00:13:36.240 Inhale, flex the left toes. 00:13:36.240 --> 00:13:39.400 So active in that left foot. 00:13:39.400 --> 00:13:42.000 And then slowly bring it back to your lunge. 00:13:42.000 --> 00:13:43.587 Breathe out. 00:13:44.840 --> 00:13:46.040 Lift the back knee. 00:13:46.040 --> 00:13:47.480 Step the left toes back. 00:13:47.480 --> 00:13:49.200 Big breath for Plank Pose here. 00:13:49.200 --> 00:13:50.200 Listen. 00:13:50.200 --> 00:13:52.560 Exhale, Downward Facing Dog. 00:13:52.560 --> 00:13:55.080 From here, press into your left palm. 00:13:55.080 --> 00:13:57.240 Bring your right hand to your heart space. 00:13:57.240 --> 00:13:59.281 Just try, see what happens. 00:14:00.720 --> 00:14:04.880 Then send the right hand down to the earth. 00:14:04.880 --> 00:14:09.014 Reset and bring your left hand to your heart space. 00:14:10.560 --> 00:14:12.960 Again, left hand down. 00:14:12.960 --> 00:14:16.079 Find that connection to the midline. 00:14:18.600 --> 00:14:20.880 And then switch. 00:14:20.880 --> 00:14:25.865 Trying to keep the hips stable. 00:14:26.920 --> 00:14:28.840 And then release. Beautiful. 00:14:28.840 --> 00:14:32.800 Slowly lower the knees to the mat, Child's Pose. 00:14:32.800 --> 00:14:35.720 You can take the knees wide or together, your choice. 00:14:35.720 --> 00:14:37.360 If Child's Pose is not for you, 00:14:37.360 --> 00:14:40.160 go ahead and flip on to your back right now and we'll meet 00:14:40.160 --> 00:14:43.903 you there with the knees hugging into the chest. 00:14:49.080 --> 00:14:51.466 Inhale in deeply. 00:14:52.460 --> 00:14:55.772 Exhale completely. 00:14:57.480 --> 00:15:01.160 Now there's an invitation here to finish a sentence, 00:15:01.160 --> 00:15:02.960 a little affirmation. 00:15:02.960 --> 00:15:05.680 Try not to think too hard. 00:15:05.680 --> 00:15:07.817 Just see what comes up. 00:15:08.960 --> 00:15:13.520 You are invited to finish the sentence, 00:15:13.520 --> 00:15:16.321 I choose… 00:15:18.280 --> 00:15:21.114 I choose… 00:15:24.640 --> 00:15:26.760 Try not to think too hard. 00:15:26.760 --> 00:15:28.120 Just notice what comes up. 00:15:28.120 --> 00:15:30.299 I choose… 00:15:33.600 --> 00:15:35.400 Curious. Very curious. 00:15:35.400 --> 00:15:38.160 If you're in Child's Pose, let's come up, 00:15:38.160 --> 00:15:40.800 swing our legs to one side and join our friends, 00:15:40.800 --> 00:15:42.640 anyone who might be on their backs, 00:15:42.640 --> 00:15:44.420 giving themselves a hug. 00:15:45.720 --> 00:15:47.660 I choose… 00:15:53.601 --> 00:15:58.080 Preparing for Bridge Pose, Setu Bandhasana. 00:15:58.080 --> 00:16:01.518 Slowly release the feet to the ground. 00:16:02.880 --> 00:16:04.240 It's so cool, you guys. 00:16:04.240 --> 00:16:08.299 There's a Texas thunderstorm a-brewing outside. 00:16:09.480 --> 00:16:12.240 Snuggle the shoulder blades under the heart space, 00:16:12.240 --> 00:16:13.920 plant the palms into the earth, 00:16:13.920 --> 00:16:16.440 ground through all four corners of the feet. 00:16:16.440 --> 00:16:18.560 And I really invite you to take 00:16:18.560 --> 00:16:23.520 this one really slow and maybe even close your eyes. 00:16:23.520 --> 00:16:25.840 Starting almost meticulously 00:16:25.840 --> 00:16:29.720 with the tailbone lifting up through the sternum, 00:16:29.720 --> 00:16:33.240 not the sternum, sorry, the sacrum. (laughs) 00:16:33.240 --> 00:16:37.240 One vertebra at a time, 00:16:37.240 --> 00:16:40.261 really feeling it out 00:16:41.414 --> 00:16:44.760 until we get to the sternum. 00:16:44.760 --> 00:16:48.280 Lift the chest, lift the chin. 00:16:48.280 --> 00:16:51.440 And then slowly cascading it down. 00:16:51.440 --> 00:16:54.702 Softening through the collarbone. 00:16:56.560 --> 00:17:00.925 One vertebra at a time, slowly releasing. 00:17:02.440 --> 00:17:05.866 And again, try to keep it slow. 00:17:09.480 --> 00:17:13.120 Finding that articulation in the spine, 00:17:13.120 --> 00:17:15.492 really staying curious 00:17:17.455 --> 00:17:19.978 and disciplined 00:17:25.880 --> 00:17:30.559 about the articulation of the spine in this series. 00:17:32.240 --> 00:17:34.590 Do one more round. 00:17:40.290 --> 00:17:45.120 And the next time your hips land, 00:17:45.120 --> 00:17:46.320 we're gonna end with something 00:17:46.320 --> 00:17:49.160 a little silly but just give it a try. 00:17:49.160 --> 00:17:52.200 We're gonna lift the feet, reach the arms up, 00:17:52.200 --> 00:17:54.640 kick the legs up and you're just gonna give it a shake. 00:17:54.640 --> 00:17:56.240 Some of you have done this with me before. 00:17:56.240 --> 00:18:00.400 We're just gonna shake here and breathe for 20 seconds. 00:18:00.400 --> 00:18:01.400 Shake, shake, shake. 00:18:01.400 --> 00:18:05.080 Please, please give it a try. 00:18:05.080 --> 00:18:09.249 Shake, don't think, relax, inner smile, welcome. 00:18:11.000 --> 00:18:12.880 Getting things moving, 00:18:12.880 --> 00:18:13.840 letting things go, 00:18:13.840 --> 00:18:17.973 making space for new experiences. 00:18:19.520 --> 00:18:22.530 It pays to stay curious 00:18:22.530 --> 00:18:25.497 and alive, present. 00:18:26.920 --> 00:18:29.280 You're here for five. 00:18:29.280 --> 00:18:31.120 Shake, four, 00:18:31.120 --> 00:18:32.400 three, 00:18:32.400 --> 00:18:34.010 two, shake, shake, shake, shake. 00:18:34.010 --> 00:18:36.440 And one, release everything. 00:18:36.440 --> 00:18:38.560 Extend the legs out long. 00:18:38.560 --> 00:18:41.320 Relax your arms gently at your side. 00:18:41.320 --> 00:18:43.600 Tuck the chin just slightly. 00:18:43.600 --> 00:18:46.560 Inhale lots of love in. 00:18:46.560 --> 00:18:49.612 Exhale to let everything go. 00:18:53.400 --> 00:18:56.655 Oh, to be alive today. 00:18:59.840 --> 00:19:00.760 Close your eyes. 00:19:00.760 --> 00:19:03.635 Just take a moment to notice. 00:19:06.720 --> 00:19:09.657 A flash of surrender. 00:19:17.240 --> 00:19:20.140 And then consider the how 00:19:21.684 --> 00:19:23.040 when we're curious, 00:19:23.040 --> 00:19:28.240 always kind of investigating how we're moving. 00:19:29.600 --> 00:19:30.720 So consider the how as you 00:19:30.720 --> 00:19:34.696 bring your left hand to your heart 00:19:34.696 --> 00:19:37.503 and your right hand to your belly. 00:19:39.600 --> 00:19:43.627 Breathe in, breathe out. 00:19:46.680 --> 00:19:51.054 Breathe in, breathe out. 00:19:52.760 --> 00:19:53.760 On your next breath, 00:19:53.760 --> 00:19:55.880 bring the palms slowly together, 00:19:55.880 --> 00:19:56.840 thumbs to third eye, 00:19:56.840 --> 00:19:59.677 and we'll take a final breath in together. 00:20:01.200 --> 00:20:02.560 Great work, everyone. 00:20:02.560 --> 00:20:05.319 Exhale out together. 00:20:06.720 --> 00:20:08.960 See you tomorrow. 00:20:08.960 --> 00:20:10.961 Namaste. 00:20:11.901 --> 00:20:16.704 (upbeat rhythmic music)