WEBVTT 00:00:00.089 --> 00:00:01.480 - Hello, my darling friends. 00:00:01.480 --> 00:00:04.360 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:04.360 --> 00:00:08.160 It's Day 23, Root. 00:00:08.160 --> 00:00:10.818 Let's get started. 00:00:12.720 --> 00:00:15.039 You ready to get started? 00:00:16.600 --> 00:00:19.390 Okay, let's go. 00:00:21.413 --> 00:00:25.974 (light rhythmic music) 00:00:40.270 --> 00:00:43.840 Alrighty, let's begin in a comfortable seat. 00:00:43.840 --> 00:00:46.200 Come on down to the ground. 00:00:46.200 --> 00:00:50.120 Let's drop right in today, pulling the shoulders back, 00:00:50.120 --> 00:00:52.440 softening your gaze or closing your eyes, 00:00:52.440 --> 00:00:55.626 allowing the sound of my voice to guide you. 00:00:57.040 --> 00:01:00.708 Thank you so much for continuing to show up here. 00:01:03.880 --> 00:01:07.372 Find length through the crown of the head 00:01:07.372 --> 00:01:09.829 and draw your attention all the way 00:01:09.829 --> 00:01:12.791 down to the base of the spine. 00:01:15.440 --> 00:01:17.800 Just allowing your attention, 00:01:17.800 --> 00:01:21.200 your awareness to reside there, 00:01:21.200 --> 00:01:23.522 base of the spine. 00:01:24.600 --> 00:01:27.041 The area of the body 00:01:28.551 --> 00:01:32.984 that coincides with the root chakra. 00:01:36.360 --> 00:01:38.720 You might start to draw some energy, 00:01:38.720 --> 00:01:41.000 little awareness up from the pelvic floor 00:01:41.000 --> 00:01:45.120 and allow that awareness of energy to just 00:01:45.120 --> 00:01:48.948 gently lift all the way up from the pelvic floor, 00:01:50.640 --> 00:01:55.512 traveling all the way up through the spine. 00:01:57.800 --> 00:02:02.160 Nothing really different from what we've been doing, 00:02:02.160 --> 00:02:03.920 lengthening through the crown of the head, 00:02:03.920 --> 00:02:05.360 just a different point of entry, 00:02:05.360 --> 00:02:10.377 a different flavor, a different rasa. 00:02:16.160 --> 00:02:19.400 Take a deep breath in. 00:02:19.400 --> 00:02:21.720 And a long breath out. 00:02:23.143 --> 00:02:27.920 And then your next inhale, can bat the eyelashes open. 00:02:27.920 --> 00:02:32.370 Benji's up and exhale, come forward onto all fours. 00:02:33.480 --> 00:02:35.520 Knees are gonna go wide here, 00:02:35.520 --> 00:02:38.240 hips are gonna go back, Extended Child's Pose. 00:02:38.240 --> 00:02:40.560 Reach the fingertips forward. 00:02:40.560 --> 00:02:41.920 Active arms here today, 00:02:41.920 --> 00:02:44.960 you might even lift the palms, 00:02:44.960 --> 00:02:46.840 tent the palms. And when we say that, 00:02:46.840 --> 00:02:50.320 we just imagine a tent pole in the middle of the palm here, 00:02:50.320 --> 00:02:53.360 pressing into the fingertips. 00:02:53.360 --> 00:02:56.740 And again, awareness to 00:02:57.987 --> 00:03:00.120 the root, 00:03:00.120 --> 00:03:03.680 maybe here, the pelvic floor, the tailbone, the coccyx, 00:03:03.680 --> 00:03:09.440 reaching back, activating the low abs, 00:03:09.440 --> 00:03:11.640 hip creases, pulling back. 00:03:11.640 --> 00:03:15.507 So you have an active pose here, breathe. 00:03:19.680 --> 00:03:21.480 Inhale in again. 00:03:21.480 --> 00:03:22.960 Exhale, soften it. 00:03:22.960 --> 00:03:25.600 Allow the heart to melt, the hands to relax, 00:03:25.600 --> 00:03:28.000 the arms to relax. 00:03:28.000 --> 00:03:32.840 We come into what I like to call lovingly, 00:03:32.840 --> 00:03:37.490 our own private little love cave. 00:03:38.880 --> 00:03:41.840 And in this shape, you can close your eyes 00:03:41.840 --> 00:03:46.320 and deepen the connection with your breath. 00:03:46.320 --> 00:03:50.010 Give thanks for this moment for your body 00:03:51.629 --> 00:03:54.920 and for the opportunity to connect or 00:03:54.920 --> 00:03:59.680 reconnect with what matters most. 00:04:06.220 --> 00:04:09.560 That's definitely in alignment with root chakra for me. 00:04:09.560 --> 00:04:12.200 So take one more deep breath in here, 00:04:12.200 --> 00:04:15.320 your own private little love cave. 00:04:15.320 --> 00:04:19.040 Feel the skin in the back stretch as you inhale. 00:04:19.040 --> 00:04:20.080 And then as you exhale, 00:04:20.080 --> 00:04:23.320 we'll slowly come up to all fours. 00:04:23.320 --> 00:04:25.480 Walk the knees underneath the hips, 00:04:25.480 --> 00:04:26.880 spread the fingertips wide, 00:04:26.880 --> 00:04:28.280 press into the tops of the feet. 00:04:28.280 --> 00:04:29.720 Here we go. Inhale, drop the belly, 00:04:29.720 --> 00:04:32.340 open the chest, look forward. 00:04:33.480 --> 00:04:36.840 Exhale, round the spine, chin to chest. 00:04:36.840 --> 00:04:40.400 Keep the awareness on the base of the spine today. 00:04:40.400 --> 00:04:43.580 So can we initiate this movement 00:04:43.580 --> 00:04:46.040 from the tailbone each time? 00:04:46.040 --> 00:04:51.080 Inhale, opening through the front body. 00:04:51.080 --> 00:04:54.070 Exhale, start at the tailbone. 00:04:54.070 --> 00:04:58.528 And we open through the back body, Cat Pose. 00:05:03.680 --> 00:05:06.520 Again, notice if you're just going through the motions here. 00:05:06.520 --> 00:05:08.472 It happens. 00:05:09.800 --> 00:05:13.640 And as your friend, as your humble guide, 00:05:13.640 --> 00:05:16.220 see if you can slow it down 00:05:16.220 --> 00:05:21.021 and initiate this movement today from the tailbone. 00:05:26.520 --> 00:05:28.920 Just notice if that changes anything. 00:05:28.920 --> 00:05:31.285 Quality of movement. 00:05:36.360 --> 00:05:37.520 Lovely, lovely. 00:05:37.520 --> 00:05:39.920 Bring it back to Tabletop Position. 00:05:39.920 --> 00:05:41.640 Then we'll curl the toes under 00:05:41.640 --> 00:05:45.160 and walk the hands all the way back coming into our squat. 00:05:45.160 --> 00:05:49.280 Heels lifted or lowered, totally up to you. 00:05:49.280 --> 00:05:53.120 Fingertips on a block or two or on the mat. 00:05:53.120 --> 00:05:55.360 Maybe if it feels alright in 00:05:55.360 --> 00:05:59.840 your body to come into Anjuli Mudra, 00:05:59.840 --> 00:06:01.560 prayer position here. 00:06:01.560 --> 00:06:03.837 Don't push it though. 00:06:07.240 --> 00:06:10.000 And then together we'll walk the hands out all the way. 00:06:10.000 --> 00:06:11.800 Come to Plank Posture. 00:06:11.800 --> 00:06:12.960 You got this. 00:06:12.960 --> 00:06:15.324 Reach the heels back. 00:06:16.480 --> 00:06:18.760 Reach the sits bones towards the heels. 00:06:18.760 --> 00:06:21.080 Crown of the head forward. 00:06:21.080 --> 00:06:23.120 Breathe, inhale in. 00:06:23.120 --> 00:06:28.080 Exhale, tailbone up high and back, Downward Facing Dog. 00:06:28.080 --> 00:06:31.120 Take three deep breaths in here. 00:06:31.120 --> 00:06:33.240 If you want to bring back the Lion's Breath, 00:06:33.240 --> 00:06:36.480 maybe you need a cleansing breath today. 00:06:36.480 --> 00:06:38.731 I say green light. 00:06:40.560 --> 00:06:42.880 I say go for it. 00:06:42.880 --> 00:06:45.599 Find what feels good. 00:06:56.263 --> 00:06:58.840 And then when you're ready, bend your knees, 00:06:58.840 --> 00:07:01.560 inhale to look forward and exhale. 00:07:01.560 --> 00:07:02.680 Make your way to the top. 00:07:02.680 --> 00:07:04.880 Feet hip width apart. 00:07:04.880 --> 00:07:08.240 To start, toes pointing forward. 00:07:08.240 --> 00:07:11.240 Let the weight of the head hang over. 00:07:11.240 --> 00:07:13.560 Find some soft, easy movement here. 00:07:13.560 --> 00:07:15.880 Fingertips to the left or to the right. 00:07:15.880 --> 00:07:19.532 Maybe you clasp opposite elbows and sway. 00:07:20.840 --> 00:07:24.215 Continue to gently deepen your breath. 00:07:32.040 --> 00:07:35.480 Then bend those knees generously. 00:07:35.480 --> 00:07:39.482 Slow and steady, roll up to stand. 00:07:42.480 --> 00:07:45.680 Now never was there a better day 00:07:45.680 --> 00:07:49.440 to refocus that connection 00:07:49.440 --> 00:07:53.200 of the feet to the earth. 00:07:53.200 --> 00:07:57.422 As you rise up, draw energy up from the feet. 00:07:59.120 --> 00:08:02.280 You can do so by actively 00:08:02.280 --> 00:08:04.680 imagining you're turning your feet out. 00:08:04.680 --> 00:08:05.600 They're not gonna move, 00:08:05.600 --> 00:08:08.240 but energetically we're turning them out. 00:08:08.240 --> 00:08:09.800 You can imagine tearing 00:08:09.800 --> 00:08:12.960 the yoga mat in half right down the middle. 00:08:12.960 --> 00:08:14.320 So the legs get strong. 00:08:14.320 --> 00:08:17.120 We draw energy up from the arches. 00:08:17.120 --> 00:08:18.960 We distribute the weight evenly 00:08:18.960 --> 00:08:20.960 through all four corners of the feet. 00:08:20.960 --> 00:08:24.520 Relax the gripping of the toes. 00:08:24.520 --> 00:08:28.920 Kneecaps lift, quadriceps tone. 00:08:28.920 --> 00:08:30.560 And we find a balance in the 00:08:30.560 --> 00:08:34.614 pelvis that feels centered for us. 00:08:36.640 --> 00:08:38.520 Lift up through the front body. 00:08:38.520 --> 00:08:40.280 Lift your chest. 00:08:40.280 --> 00:08:42.040 Ground through the back body. 00:08:42.040 --> 00:08:45.417 Imagine your shoulder blades melting down. 00:08:46.960 --> 00:08:50.960 Beautiful. Take a deep breath in here. 00:08:50.960 --> 00:08:53.640 Exhale to stay. 00:08:53.640 --> 00:08:56.560 Inhale, reach the fingertips all the way up. 00:08:56.560 --> 00:08:57.720 Imagine you're holding a big 00:08:57.720 --> 00:09:00.569 beach ball up and over your head. 00:09:00.569 --> 00:09:04.800 So take the palms wide, thumbs back, pinkies forward. 00:09:04.800 --> 00:09:05.960 Shoulders are relaxed. 00:09:05.960 --> 00:09:08.360 Legs are still super active. 00:09:08.360 --> 00:09:10.600 Inhale in. Exhale, you're gonna take that 00:09:10.600 --> 00:09:14.040 beach ball all the way over to the left. 00:09:14.040 --> 00:09:16.280 Legs stay active. 00:09:16.280 --> 00:09:18.409 Breathe. 00:09:21.240 --> 00:09:24.280 Then hug the low ribs in to come back to center. 00:09:24.280 --> 00:09:26.920 Inhale in again, grow taller. 00:09:26.920 --> 00:09:29.859 Exhale, take the beach ball over to the right. 00:09:31.760 --> 00:09:34.920 Strong legs working to create a full body experience here. 00:09:34.920 --> 00:09:39.080 So not just isolating for that left side body stretch, 00:09:39.080 --> 00:09:41.440 but finding the support. 00:09:41.440 --> 00:09:43.080 And then bring it back to center. 00:09:43.080 --> 00:09:46.280 Inhale, pull the thumbs back, lift the chest. 00:09:46.280 --> 00:09:48.400 Maybe a tiny back bend here. 00:09:48.400 --> 00:09:52.040 Exhale, palms come together and we'll slice it right down the 00:09:52.040 --> 00:09:56.189 middle to take it all the way back into the fold. 00:09:57.480 --> 00:10:00.280 Bend the knees, hang here. 00:10:00.280 --> 00:10:02.023 Three breaths. 00:10:03.880 --> 00:10:07.445 Standing Forward Fold. 00:10:14.160 --> 00:10:18.280 After three cycles of breath, walk the feet together, 00:10:18.280 --> 00:10:21.840 really together, and then just give a little, 00:10:21.840 --> 00:10:23.840 tiny bit of space between the heels. 00:10:23.840 --> 00:10:25.320 So first you zip them together 00:10:25.320 --> 00:10:28.120 and then just a little space between the heels. 00:10:28.120 --> 00:10:29.840 Bend the knees generously. 00:10:29.840 --> 00:10:33.160 Sweep the fingertips forward, send the hips back, 00:10:33.160 --> 00:10:36.680 Utkatasan, Chair Pose. 00:10:36.680 --> 00:10:38.354 So go ahead and send the fingertips 00:10:38.354 --> 00:10:40.120 forward instead of up. 00:10:40.120 --> 00:10:41.960 So you can really counter that weight. 00:10:41.960 --> 00:10:45.440 Get it way back into the heels. 00:10:45.440 --> 00:10:50.560 Think about aiming to get your knees over your ankles. 00:10:50.560 --> 00:10:54.160 It's okay if they don't come close, but that's the aim. 00:10:54.160 --> 00:10:56.080 Breathe. 00:10:56.080 --> 00:10:57.560 Maybe get a little bit lower. 00:10:57.560 --> 00:10:59.040 You got this. 00:11:00.160 --> 00:11:02.680 And then release. Forward Fold. 00:11:02.680 --> 00:11:03.560 Nice. 00:11:03.560 --> 00:11:06.400 Inhale, halfway lift here. 00:11:06.400 --> 00:11:09.200 Exhale to soften and fold. 00:11:09.200 --> 00:11:10.520 Fingertips come to the mat. 00:11:10.520 --> 00:11:12.920 We're gonna step just the right foot back. 00:11:12.920 --> 00:11:14.360 Just the right foot. 00:11:14.360 --> 00:11:16.160 Lower the right knee to the earth. 00:11:16.160 --> 00:11:18.200 And instead of coming up into Crescent, 00:11:18.200 --> 00:11:22.240 we're gonna slowly roll up, come into a kneeling lunge. 00:11:22.240 --> 00:11:24.640 Press into the top of your back foot 00:11:24.640 --> 00:11:28.007 and make sure the spine is tall. 00:11:29.040 --> 00:11:31.560 So front knee over front ankle here. 00:11:31.560 --> 00:11:33.440 Hands on the waistline. 00:11:33.440 --> 00:11:34.840 Good. Inhale in. 00:11:34.840 --> 00:11:35.880 Exhale. 00:11:35.880 --> 00:11:38.040 Curl your right toes under. 00:11:38.040 --> 00:11:39.160 And we're gonna lift that 00:11:39.160 --> 00:11:41.290 right knee just a couple of inches. 00:11:41.290 --> 00:11:42.320 What? 00:11:42.320 --> 00:11:44.400 Draw energy up from the pelvic floor. 00:11:44.400 --> 00:11:46.280 Draw the shoulders back. 00:11:46.280 --> 00:11:48.760 Inhale in. 00:11:48.760 --> 00:11:51.240 Exhale, Warrior I. 00:11:51.240 --> 00:11:53.560 Right heel comes down. 00:11:53.560 --> 00:11:55.360 Navel draws in and up. 00:11:55.360 --> 00:11:57.980 And we sweep the fingertips forward 00:11:57.980 --> 00:12:00.520 and all the way up and back. 00:12:00.520 --> 00:12:01.640 Virabhadrasana I. 00:12:01.640 --> 00:12:06.360 Now hopefully you can feel the power of that back leg here. 00:12:06.360 --> 00:12:10.960 If not, turn the right toes in more and take your right hand 00:12:10.960 --> 00:12:15.180 and slap your right inner thigh to engage it. 00:12:15.180 --> 00:12:17.440 Virabhadrasana I. 00:12:17.440 --> 00:12:20.120 Inhale in here. 00:12:20.120 --> 00:12:23.000 Exhale, lift the right heel, 00:12:23.000 --> 00:12:26.480 send the fingertips back, airplane arms. 00:12:26.480 --> 00:12:28.080 Send your heart forward, 00:12:28.080 --> 00:12:30.880 long line from the crown to the tail. 00:12:30.880 --> 00:12:32.760 Good. Inhale in again. 00:12:32.760 --> 00:12:36.320 Exhale, fingertips come to the mat and we slide the 00:12:36.320 --> 00:12:40.470 right toes all the way back up to Standing Forward Fold. 00:12:41.600 --> 00:12:43.680 Good, inhale in. 00:12:43.680 --> 00:12:44.880 Exhale, feet together. 00:12:44.880 --> 00:12:48.400 Maybe a little space between the heels. 00:12:48.400 --> 00:12:50.680 Round two. Bend the knees, send the hips back, 00:12:50.680 --> 00:12:52.320 swim the fingertips forward. 00:12:52.320 --> 00:12:55.520 Sweep the fingertips forward or swim. 00:12:55.520 --> 00:12:56.720 Alright, now again, 00:12:56.720 --> 00:13:00.920 instead of trying to come into the perfect Utkatasan shape, 00:13:00.920 --> 00:13:02.160 let's feel it out. 00:13:02.160 --> 00:13:03.120 Send the hips back. 00:13:03.120 --> 00:13:05.520 Send the fingertips forward to counter that weight. 00:13:05.520 --> 00:13:09.225 That leaning back of the hips. 00:13:11.000 --> 00:13:14.320 Navel draws in and up. 00:13:14.320 --> 00:13:17.046 Keep the neck long. 00:13:19.120 --> 00:13:19.960 Stay with it. 00:13:19.960 --> 00:13:24.390 Feeling all of those muscles join the conversation. 00:13:25.600 --> 00:13:29.480 Find that inner recruit, that support system. 00:13:29.480 --> 00:13:31.840 It's there. 00:13:31.840 --> 00:13:33.360 Last bit. Hug the low ribs in here. 00:13:33.360 --> 00:13:35.920 Feel your abs. 00:13:35.920 --> 00:13:37.200 Inhale in. 00:13:37.200 --> 00:13:38.880 Exhale, release. 00:13:38.880 --> 00:13:40.880 Forward Fold. Nice. 00:13:40.880 --> 00:13:43.440 Inhale, halfway lift. 00:13:43.440 --> 00:13:45.840 Exhale, soften and fold. 00:13:45.840 --> 00:13:47.600 Bend the knees, fingertips come to the mat. 00:13:47.600 --> 00:13:50.040 Step the left foot back, just the left foot, 00:13:50.040 --> 00:13:52.440 and then come onto the left knee. 00:13:52.440 --> 00:13:55.440 Roll it up, chin to chest. 00:13:55.440 --> 00:13:56.920 Long spine. 00:13:56.920 --> 00:13:59.240 Come onto the top of the back foot. 00:13:59.240 --> 00:14:01.680 Pull the right hip crease back. Peek at me if you need to. 00:14:01.680 --> 00:14:03.960 Again, we're not coming into this Crescent today 00:14:03.960 --> 00:14:07.280 but rather finding this connection from 00:14:07.280 --> 00:14:10.939 the pelvic floor all the way up to the crown of the head. 00:14:13.080 --> 00:14:16.960 Nice. Fingertips reach forward, up and back. 00:14:16.960 --> 00:14:18.240 Curl the back toes under. 00:14:18.240 --> 00:14:19.960 And when you're ready, inhale in. 00:14:19.960 --> 00:14:22.040 Squeeze the inner thighs to the midline, 00:14:22.040 --> 00:14:23.360 exhale, lift that left knee. 00:14:23.360 --> 00:14:25.000 Let it hover. You got this. 00:14:25.000 --> 00:14:28.120 Front knee stays over the front ankle. 00:14:28.120 --> 00:14:29.480 Lift up from the pelvic floor 00:14:29.480 --> 00:14:32.920 to feel the power in that back leg. 00:14:32.920 --> 00:14:35.560 Yep, there it is. (chuckles) Inhale in again. 00:14:35.560 --> 00:14:38.880 Exhale, pivot on the back foot for Warrior I. 00:14:38.880 --> 00:14:40.680 Back toes turn in. 00:14:40.680 --> 00:14:42.800 Left inner thigh stays engaged. 00:14:42.800 --> 00:14:45.440 And you feel the root of this posture really coming from 00:14:45.440 --> 00:14:47.320 that back leg here as you 00:14:47.320 --> 00:14:50.620 spiral the belly 00:14:50.620 --> 00:14:53.920 and the heart forward, Warrior I. 00:14:53.920 --> 00:14:56.360 Focus on the sensation here, not the shape. 00:14:56.360 --> 00:14:57.600 When we do it the other way around, 00:14:57.600 --> 00:14:59.080 we never really get to that 00:14:59.080 --> 00:15:02.560 place where we're feeling the strength in these postures. 00:15:02.560 --> 00:15:05.600 It's more like crossing your fingers. (chuckles) 00:15:05.600 --> 00:15:09.080 So here we are exploring. 00:15:09.080 --> 00:15:11.800 Pressing into the outer edge of your left foot. 00:15:11.800 --> 00:15:14.000 Again, feel the root of this posture 00:15:14.000 --> 00:15:18.200 in the back leg rising all the way up to the crown. 00:15:18.200 --> 00:15:19.440 Inhale in. 00:15:19.440 --> 00:15:22.080 Exhale, lift the back heel. 00:15:22.080 --> 00:15:23.680 Slow and steady. 00:15:23.680 --> 00:15:25.720 Shift the heart forward, crown of the head forward, 00:15:25.720 --> 00:15:27.240 fingertips back. 00:15:27.240 --> 00:15:28.080 Strong back leg. 00:15:28.080 --> 00:15:30.760 Draw the shoulder blades together. 00:15:30.760 --> 00:15:32.920 Inhale in. 00:15:32.920 --> 00:15:34.760 Exhale, fingertips come back to 00:15:34.760 --> 00:15:39.320 the mat and we slowly slide that left foot all the way up, 00:15:39.320 --> 00:15:41.180 Uttanasana. 00:15:42.769 --> 00:15:44.760 Relax the weight of the head over. 00:15:44.760 --> 00:15:47.130 Inhale in deeply. 00:15:47.130 --> 00:15:49.739 Exhale completely. 00:15:52.200 --> 00:15:53.880 Bend the knees, send the hips back, 00:15:53.880 --> 00:15:56.600 fingertips forward, Utkatasan. 00:15:56.600 --> 00:15:59.960 Take a deep breath in here as you get nice and low. 00:15:59.960 --> 00:16:02.240 Then exhale, straighten the legs, 00:16:02.240 --> 00:16:03.440 root to rise. 00:16:03.440 --> 00:16:05.440 Lift the arms up. 00:16:05.440 --> 00:16:08.640 And palms come together and slide right back down to the 00:16:08.640 --> 00:16:12.500 heart space where we'll take a deep breath in together. 00:16:13.600 --> 00:16:15.818 And out together. 00:16:17.160 --> 00:16:20.320 Fingertips go all the way down, inhale, reach up. 00:16:20.320 --> 00:16:22.680 Hold that big beach ball over your head. 00:16:22.680 --> 00:16:26.160 Then exhale, take it over to the left. 00:16:26.160 --> 00:16:28.120 Inhale up through center. 00:16:28.120 --> 00:16:31.360 Exhale, take it to the right. 00:16:31.360 --> 00:16:33.200 Inhale up to center. 00:16:33.200 --> 00:16:35.000 Maybe a back bend. 00:16:35.000 --> 00:16:36.680 And exhale, palms come together 00:16:36.680 --> 00:16:40.080 and we slide it all the way down, 00:16:40.080 --> 00:16:42.200 Forward Fold. 00:16:42.200 --> 00:16:44.920 Alrighty, this time fingertips come to the mat. 00:16:44.920 --> 00:16:47.600 We walk the feet wide. 00:16:47.600 --> 00:16:48.800 Turn the toes out. 00:16:48.800 --> 00:16:51.080 Maybe just off the edges of your mat. 00:16:51.080 --> 00:16:53.280 Use a block or two if you need to here. 00:16:53.280 --> 00:16:54.040 Inhale in. 00:16:54.040 --> 00:16:58.480 Exhale, slowly lower your center down. 00:16:58.480 --> 00:17:01.416 Coming into our Malasana variation. 00:17:02.640 --> 00:17:04.320 Feel free to keep the hands on 00:17:04.320 --> 00:17:08.680 the earth or your prop or we'll draw the palms together, 00:17:08.680 --> 00:17:10.240 Anjuli Mudra. 00:17:10.240 --> 00:17:12.880 Press the arms into the legs. 00:17:12.880 --> 00:17:15.880 Squeeze the legs into the arms. 00:17:15.880 --> 00:17:18.800 And whatever variation you're playing in, 00:17:18.800 --> 00:17:22.040 think about drawing energy up from the pelvic floor, 00:17:22.040 --> 00:17:25.640 from that root chakra center, 00:17:25.640 --> 00:17:27.560 all the way up through the crown of the head. 00:17:27.560 --> 00:17:30.309 So the neck is long in whatever variation. 00:17:31.640 --> 00:17:32.880 Breathe. 00:17:32.880 --> 00:17:35.080 Send that breath all the way down. 00:17:35.080 --> 00:17:36.280 That directional breathing. 00:17:36.280 --> 00:17:38.320 Inhale all the way down. 00:17:38.320 --> 00:17:40.331 Fill the belly with air. 00:17:41.260 --> 00:17:42.280 Exhale. 00:17:42.280 --> 00:17:44.600 It does a sweet little somersault down there and 00:17:44.600 --> 00:17:48.000 comes slowly up and out the nose. 00:17:48.000 --> 00:17:50.624 You got this. One more breath. 00:17:55.520 --> 00:17:57.680 Beautiful way to stay focused. 00:17:57.680 --> 00:17:59.440 From here, slow and steady. 00:17:59.440 --> 00:18:02.080 Fingertips come behind us and we release. 00:18:02.080 --> 00:18:04.840 We're gonna keep the external 00:18:04.840 --> 00:18:07.840 rotation by bringing the soles of the feet together. 00:18:07.840 --> 00:18:10.600 Hands come to the arches of the feet. 00:18:10.600 --> 00:18:12.630 Thumbs are gonna open the arches like a book as 00:18:12.630 --> 00:18:15.800 we sit up tall in Cobbler's Pose, 00:18:15.800 --> 00:18:17.200 Baddha Konasan. 00:18:17.200 --> 00:18:21.200 Lift this area of the armpit chest way high. 00:18:21.200 --> 00:18:24.400 Lengthen through the crown of the head. 00:18:24.400 --> 00:18:26.200 Now close your eyes if you can 00:18:26.200 --> 00:18:31.160 here to just imagine the tops of the thighs drawing down 00:18:31.160 --> 00:18:36.360 towards the earth while the pelvic floor and the belly lift. 00:18:36.360 --> 00:18:41.213 So here we find that opposition once again. 00:18:42.960 --> 00:18:44.680 We work with the opposition in 00:18:44.680 --> 00:18:48.560 yoga to create a healthy flow of energy. 00:18:48.560 --> 00:18:50.217 Breathe. 00:18:51.840 --> 00:18:54.400 And then release, Dundasana. 00:18:54.400 --> 00:18:55.480 Send the legs out. 00:18:55.480 --> 00:18:57.280 Flex the feet towards the face. 00:18:57.280 --> 00:18:59.640 Fingertips come to the mat. 00:18:59.640 --> 00:19:00.790 And if you can, maybe today 00:19:00.790 --> 00:19:05.450 we walk the fingertips back just a bit to find a more 00:19:05.450 --> 00:19:08.560 grand lift in the chest. 00:19:08.560 --> 00:19:10.360 Now draw your belly in and up. 00:19:10.360 --> 00:19:12.920 Lift it up out of the pelvic floor. 00:19:12.920 --> 00:19:15.120 Breathe. 00:19:15.120 --> 00:19:17.934 Send your awareness to the base of the spine. 00:19:19.200 --> 00:19:22.480 And draw a line from there 00:19:22.480 --> 00:19:25.800 all the way up through the crown of the head. 00:19:25.800 --> 00:19:27.640 Take one more breath. 00:19:27.640 --> 00:19:28.860 Inhale in. 00:19:28.860 --> 00:19:32.080 Exhale, point the toes, send the fingertips forward and 00:19:32.080 --> 00:19:36.880 slowly roll down one vertebra at a time. 00:19:36.880 --> 00:19:40.040 Eventually we'll get head on the mat. 00:19:40.040 --> 00:19:42.290 And when we do so, center yourself 00:19:42.290 --> 00:19:45.586 and then hug the right knee up into the chest. 00:19:47.600 --> 00:19:49.760 Inhale in deeply. 00:19:49.760 --> 00:19:51.520 Exhale, switch. 00:19:51.520 --> 00:19:52.680 Right leg goes out. 00:19:52.680 --> 00:19:54.749 Left knee comes in. 00:19:55.960 --> 00:19:57.589 Breathe. 00:20:01.320 --> 00:20:04.680 And then send the left leg out. 00:20:04.680 --> 00:20:07.000 Palms come to the earth. 00:20:07.000 --> 00:20:09.160 We're gonna use this connection to core here. 00:20:09.160 --> 00:20:10.560 Inhale in. 00:20:10.560 --> 00:20:14.440 Exhale, hug the low ribs down to the earth for support and 00:20:14.440 --> 00:20:17.735 hug both knees up into the chest. 00:20:17.735 --> 00:20:19.160 And then you can give yourself a hug. 00:20:19.160 --> 00:20:21.040 Wrap your arms around the shins, 00:20:21.040 --> 00:20:23.306 rock gently side to side. 00:20:25.200 --> 00:20:27.200 Massage the low back. 00:20:27.200 --> 00:20:30.120 Keep your shoulders relaxed. 00:20:30.120 --> 00:20:32.400 And then take your legs over to one side, 00:20:32.400 --> 00:20:37.280 any side for Reclined Twist. 00:20:37.280 --> 00:20:38.677 Breathe. 00:20:39.640 --> 00:20:41.880 Send breath down into your belly. 00:20:41.880 --> 00:20:44.358 Feel it expand. 00:20:45.560 --> 00:20:49.044 And then feel it soften as you breathe out. 00:20:51.000 --> 00:20:52.400 Melt it through center. 00:20:52.400 --> 00:20:55.080 Take it to the other side. 00:20:55.080 --> 00:20:58.360 And again, don't short change yourself on this breath. 00:20:58.360 --> 00:21:02.560 Send that directional breath down to the belly. 00:21:02.560 --> 00:21:06.971 Feel it expand in your body. 00:21:08.800 --> 00:21:12.414 And soften as you exhale. 00:21:18.160 --> 00:21:20.440 And then melt it back to center. 00:21:20.440 --> 00:21:24.320 Center your hips on the mat. 00:21:24.320 --> 00:21:26.640 Extend your legs out long. 00:21:26.640 --> 00:21:29.200 Inhale, full body stretch. 00:21:29.200 --> 00:21:30.240 The biggest stretch and 00:21:30.240 --> 00:21:33.201 the biggest breath you've taken all day. 00:21:34.450 --> 00:21:38.280 Exhale, hands rest gently at your sides. 00:21:38.280 --> 00:21:40.179 Close your eyes. 00:21:41.560 --> 00:21:43.360 And surrender. 00:21:43.360 --> 00:21:47.942 Finding stillness as you breathe easy here. 00:22:09.360 --> 00:22:14.221 And then gently wiggle the fingers and the toes. 00:22:15.920 --> 00:22:20.480 Rotate the ankles and the wrists. 00:22:20.480 --> 00:22:22.000 Bring the palms together. 00:22:22.000 --> 00:22:25.560 Thumbs all the way up to the forehead. 00:22:25.560 --> 00:22:31.000 And we'll seal this little ditty with an inhale in together. 00:22:31.000 --> 00:22:35.560 And exhale out together. 00:22:35.560 --> 00:22:36.920 I love these practices. 00:22:36.920 --> 00:22:41.360 It's a beautiful reminder that we are not alone. 00:22:41.360 --> 00:22:43.040 We have the security, 00:22:43.040 --> 00:22:44.080 the belonging, 00:22:44.080 --> 00:22:46.160 being in this community and practicing together 00:22:46.160 --> 00:22:48.520 and I thank you for that. 00:22:48.520 --> 00:22:52.080 Beautiful job. I'll see you tomorrow. 00:22:52.080 --> 00:22:53.471 Namaste. 00:22:54.587 --> 00:22:59.429 (upbeat rhythmic music)