WEBVTT 00:00:00.003 --> 00:00:02.360 - Hello my darling friends, welcome back to Flow, 00:00:02.360 --> 00:00:04.040 your 30 Day Yoga Journey. 00:00:04.040 --> 00:00:07.680 It's Day 25, Action. 00:00:07.680 --> 00:00:09.145 Let's get started. 00:00:11.200 --> 00:00:15.872 (light rhythmic music) 00:00:30.310 --> 00:00:33.600 Okay, let's begin today on all fours. 00:00:33.600 --> 00:00:37.343 Take your time, come on down to the ground. 00:00:38.720 --> 00:00:41.823 Start to deepen your breath. 00:00:43.080 --> 00:00:43.720 And when you're ready, 00:00:43.720 --> 00:00:48.486 we're gonna start with some movement in the rib cage. 00:00:50.400 --> 00:00:53.527 Slow circles. 00:00:55.800 --> 00:00:57.760 And then we've done this before on the journey, 00:00:57.760 --> 00:01:00.440 but as you're moving in this circular direction, 00:01:00.440 --> 00:01:04.960 see if you can start to find your spinal flexion moving in 00:01:04.960 --> 00:01:08.416 and out of Cat-Cow 00:01:08.416 --> 00:01:13.721 with these circles of the rib cage. 00:01:15.880 --> 00:01:19.520 And then start to land here by deepening your breath. 00:01:19.520 --> 00:01:22.536 Go ahead and reverse the circle. 00:01:27.680 --> 00:01:30.480 Checking in with the shoulders, the hips. 00:01:30.480 --> 00:01:32.920 You can start to improvise a little bit here. 00:01:32.920 --> 00:01:35.640 Finding movement that feels good. 00:01:35.640 --> 00:01:38.974 Maybe bumping the hips a little left to right. 00:01:40.360 --> 00:01:43.175 Finding soft easy stretches. 00:01:44.320 --> 00:01:47.996 Continuing to gently deepen your breath. 00:01:53.760 --> 00:01:54.760 And then when you're ready, 00:01:54.760 --> 00:01:59.840 curl the toes under and walk the hands back. 00:02:01.280 --> 00:02:02.800 Left fingertips to the ground. 00:02:02.800 --> 00:02:05.160 Right fingertips reach up in your squat here. 00:02:05.160 --> 00:02:07.440 Breathe in. 00:02:07.440 --> 00:02:09.200 And breathe out. 00:02:09.200 --> 00:02:11.200 Bring it back to center. 00:02:11.200 --> 00:02:14.120 Left elbow, left fingertips reach up as you open up 00:02:14.120 --> 00:02:15.960 through the chest in your squat here. 00:02:15.960 --> 00:02:17.720 Breathe in. 00:02:17.720 --> 00:02:18.720 And breathe out. 00:02:18.720 --> 00:02:21.120 Walk it through now to your Plank. 00:02:21.120 --> 00:02:23.000 Hug the low rib cage in. 00:02:23.000 --> 00:02:25.560 Feel the abs turn on. 00:02:25.560 --> 00:02:27.800 Breathe in. 00:02:27.800 --> 00:02:29.620 Breathe out. 00:02:29.620 --> 00:02:33.080 Lower all the way to the belly. 00:02:33.080 --> 00:02:35.560 Press the tops of the feet into the earth. 00:02:35.560 --> 00:02:37.440 Inhale to lift up. 00:02:37.440 --> 00:02:39.249 Breathe in. 00:02:40.130 --> 00:02:42.560 Exhale, release. 00:02:42.560 --> 00:02:45.480 Breathe out. Forehead to the mat. 00:02:45.480 --> 00:02:47.800 Curl the toes under, 00:02:47.800 --> 00:02:51.720 press up to all fours and then send it back to Child's Pose. 00:02:51.720 --> 00:02:55.960 You get to decide knees together or knees wide. 00:02:55.960 --> 00:02:57.739 Breathe in. 00:02:58.600 --> 00:03:00.159 Breathe out. 00:03:01.480 --> 00:03:04.240 Now the next time you breathe in, 00:03:04.240 --> 00:03:09.120 imagine breathing into all four sides of your torso. 00:03:09.120 --> 00:03:11.880 All around. 00:03:11.880 --> 00:03:16.200 Feeling that expansion as you breathe in. 00:03:16.200 --> 00:03:19.889 And that softening as you exhale. 00:03:25.840 --> 00:03:30.280 And on your next inhale, let's rise back up to all fours. 00:03:30.280 --> 00:03:35.280 Curl the toes under and peel the tailbone up for Downward Dog. 00:03:35.280 --> 00:03:36.560 Bend the knees here. 00:03:36.560 --> 00:03:40.160 Take a couple breaths to check in 00:03:40.160 --> 00:03:44.043 with where you are today. 00:03:49.720 --> 00:03:52.320 Letting go of the day thus far. 00:03:52.320 --> 00:03:56.320 Politely putting your to-do list on hold and 00:03:56.320 --> 00:04:01.488 giving yourself permission to be here in this moment. 00:04:03.440 --> 00:04:06.360 Tending to the energy centers of the body. 00:04:06.360 --> 00:04:09.591 Tending to the physical body. 00:04:12.760 --> 00:04:14.840 And then slowly we'll make our way to the top. 00:04:14.840 --> 00:04:17.440 So bend your knees, inhale to look forward. 00:04:17.440 --> 00:04:20.560 Exhale, come to the top of your space. 00:04:20.560 --> 00:04:22.800 You can baby step. 00:04:22.800 --> 00:04:25.080 You can hop. You can float. 00:04:25.080 --> 00:04:26.760 We'll bring the feet hip width apart, 00:04:26.760 --> 00:04:28.840 toes pointing forward. 00:04:28.840 --> 00:04:31.401 Standing Forward Fold. 00:04:32.840 --> 00:04:35.446 Relax the weight of your head. 00:04:37.240 --> 00:04:39.960 And find that nice wide breath. 00:04:39.960 --> 00:04:44.472 Breathing into all four sides of the torso. 00:04:48.880 --> 00:04:51.320 Slowly draw your hands to your waist now. 00:04:51.320 --> 00:04:53.320 Ground through the feet, bend your knees. 00:04:53.320 --> 00:04:54.200 Inhale in. 00:04:54.200 --> 00:04:56.120 And then draw the shoulder blades together, 00:04:56.120 --> 00:04:59.139 elbows back to rise up into 00:04:59.139 --> 00:05:02.260 Mountain with hands on waist. 00:05:07.840 --> 00:05:10.320 Boom. Power posture. 00:05:10.320 --> 00:05:11.320 Ground through the feet. 00:05:11.320 --> 00:05:14.310 Draw energy up through 00:05:14.310 --> 00:05:16.920 the arches of the legs. 00:05:16.920 --> 00:05:18.160 Sorry, the arches of the feet. 00:05:18.160 --> 00:05:19.600 The inseam of the legs. 00:05:19.600 --> 00:05:22.880 I was feeling it. (chuckles) 00:05:22.880 --> 00:05:27.036 Lifting and lengthening through all four sides of the torso. 00:05:28.400 --> 00:05:30.560 Really pull the shoulder blades together, 00:05:30.560 --> 00:05:35.160 elbows back, crown of the head reaches up. 00:05:35.160 --> 00:05:36.680 Now from here, 00:05:36.680 --> 00:05:42.130 slide your hands from your waist all the way to your ribcage. 00:05:42.130 --> 00:05:44.200 Breathe into your fingers here 00:05:44.200 --> 00:05:49.280 as you feel the inhale expand your ribcage. 00:05:49.280 --> 00:05:53.000 And soften as you exhale. 00:05:53.000 --> 00:05:55.209 Give it a try. Inhale. 00:05:57.210 --> 00:05:59.210 Exhale. 00:06:01.000 --> 00:06:02.761 Inhale. 00:06:04.050 --> 00:06:06.280 Exhale. 00:06:06.280 --> 00:06:08.840 Fingertips slide down to come up. 00:06:08.840 --> 00:06:09.640 Inhale. 00:06:09.640 --> 00:06:11.400 Lift your heart. Lift your gaze. 00:06:11.400 --> 00:06:12.560 Reach up. 00:06:12.560 --> 00:06:14.760 Exhale, fingertips wiggle as we bring 00:06:14.760 --> 00:06:19.040 it all the way down into our Forward Fold. 00:06:19.040 --> 00:06:20.400 Use a block if you like here. 00:06:20.400 --> 00:06:22.680 Our fingertips, left fingertips, excuse me, 00:06:22.680 --> 00:06:24.080 on the mat. 00:06:24.080 --> 00:06:26.160 Inhale, bend the left knee as 00:06:26.160 --> 00:06:28.280 you pull the right hip crease up. 00:06:28.280 --> 00:06:30.780 Reach the right fingertips across the chest 00:06:30.780 --> 00:06:33.640 and all the way up towards the sky. 00:06:33.640 --> 00:06:35.840 Lengthen through the crown of the head. 00:06:35.840 --> 00:06:40.040 Breathe into that nice wide ribcage. 00:06:40.040 --> 00:06:43.680 Yes. And then slowly bring it back down to center. 00:06:43.680 --> 00:06:45.240 Wow, the Texas sky is looking 00:06:45.240 --> 00:06:48.240 really beautiful in my neck of the woods today. 00:06:48.240 --> 00:06:49.440 And let's take it to the other side. 00:06:49.440 --> 00:06:50.560 Bend your right knee. 00:06:50.560 --> 00:06:53.040 Peel your left hip crease up. 00:06:53.040 --> 00:06:55.080 Open through your left wing. 00:06:55.080 --> 00:06:58.800 Lengthen through the crown of the head. 00:06:58.800 --> 00:06:59.840 Bring your breath. 00:06:59.840 --> 00:07:03.280 Bring that conscious breath to it. 00:07:03.280 --> 00:07:06.720 And slowly back down 00:07:06.720 --> 00:07:09.104 into the fold we go. 00:07:10.160 --> 00:07:11.200 Nice. 00:07:11.200 --> 00:07:12.320 Fingertips come to the mat. 00:07:12.320 --> 00:07:14.640 We'll step just the right foot back. 00:07:14.640 --> 00:07:16.160 Keep the right heel lifted. 00:07:16.160 --> 00:07:17.160 Right knee lifted. 00:07:17.160 --> 00:07:19.080 As you inhale, sweep the arms forward, 00:07:19.080 --> 00:07:21.080 up and back for a high lunge. 00:07:21.080 --> 00:07:23.640 Now it's always an option to bring that back knee down. 00:07:23.640 --> 00:07:26.440 Maybe you're feeling a little low in energy or maybe that's 00:07:26.440 --> 00:07:30.000 just better for your body so you can lower the right knee. 00:07:30.000 --> 00:07:31.080 Inhale in. 00:07:31.080 --> 00:07:32.680 Maybe send your gaze up. 00:07:32.680 --> 00:07:34.880 Lift the ribcage. Expand. 00:07:34.880 --> 00:07:37.800 Exhale. Float it down. 00:07:37.800 --> 00:07:40.080 Bring the right knee to the ground. 00:07:40.080 --> 00:07:41.880 Bring the left knee to meet 00:07:41.880 --> 00:07:45.480 the right knee and come into a Half Plank here. 00:07:45.480 --> 00:07:48.160 Walk the knees back, shoulders over the wrists. 00:07:48.160 --> 00:07:50.760 Crown of the head extends forward. 00:07:50.760 --> 00:07:52.440 Three baby push-ups here. 00:07:52.440 --> 00:07:53.200 Inhale in. 00:07:53.200 --> 00:07:57.090 Exhale, bend the elbows halfway. 00:07:57.090 --> 00:07:58.840 Press it up. 00:07:58.840 --> 00:08:01.880 Elbows stay hugging in. 00:08:01.880 --> 00:08:03.240 Halfway. 00:08:03.240 --> 00:08:04.480 Press it up last time. 00:08:04.480 --> 00:08:07.560 Neck stays long. 00:08:07.560 --> 00:08:08.960 And then curl the toes under, 00:08:08.960 --> 00:08:11.760 send the hips up high, Downward Facing Dog. 00:08:11.760 --> 00:08:13.240 Nice work. 00:08:13.240 --> 00:08:16.000 Inhale in here. 00:08:16.000 --> 00:08:18.273 Exhale. 00:08:21.320 --> 00:08:24.280 Inhale, step the right leg all the way up. 00:08:24.280 --> 00:08:26.600 Back knee lowered or lifted, your choice. 00:08:26.600 --> 00:08:29.000 Sweep the arms forward, up and back. 00:08:29.000 --> 00:08:30.760 Strong and steady. 00:08:30.760 --> 00:08:32.120 Right hip crease pulls back. 00:08:32.120 --> 00:08:33.200 We inhale. 00:08:33.200 --> 00:08:34.920 Lift the chest. 00:08:34.920 --> 00:08:37.440 Lift the chin. Gaze up. 00:08:37.440 --> 00:08:40.840 And exhale to slowly bring it back down. 00:08:40.840 --> 00:08:43.640 Step the back foot up to meet the front. 00:08:43.640 --> 00:08:46.880 Inhale, halfway lift here. 00:08:46.880 --> 00:08:50.000 Exhale to soften and release. 00:08:50.000 --> 00:08:51.480 Fingertips come to the mat. 00:08:51.480 --> 00:08:53.800 Step the left foot back. 00:08:53.800 --> 00:08:56.240 Sweep the arms forward, up and back, 00:08:56.240 --> 00:08:59.200 high lunge or back knee lowered. 00:08:59.200 --> 00:09:01.560 Release, come all the way back down. 00:09:01.560 --> 00:09:03.392 Lower the knees. 00:09:04.600 --> 00:09:06.080 Bring the knees together. 00:09:06.080 --> 00:09:10.480 Shift your weight forward into a Plank, Half Plank. 00:09:10.480 --> 00:09:11.360 Here we go. 00:09:11.360 --> 00:09:12.640 Three Chaturanga push-ups. 00:09:12.640 --> 00:09:15.320 Crown of the head forward, elbows bend. 00:09:15.320 --> 00:09:17.240 Maybe we go a little bit lower this time. 00:09:17.240 --> 00:09:20.200 Press it up. 00:09:20.200 --> 00:09:23.239 Lower and lift. 00:09:24.360 --> 00:09:27.920 Lower and lift. 00:09:27.920 --> 00:09:29.920 Toes come to the mat, we lift the knees, 00:09:29.920 --> 00:09:33.120 hips up high and back, Downward Facing Dog. 00:09:33.120 --> 00:09:36.320 Breathe in. 00:09:36.320 --> 00:09:38.809 Breathe out. 00:09:40.400 --> 00:09:42.331 Breathe in. 00:09:43.880 --> 00:09:46.070 Breathe out. 00:09:46.070 --> 00:09:50.000 Now on your next breath in, step your left foot forward. 00:09:50.000 --> 00:09:52.920 Sweep the arms all the way forward, up and back. 00:09:52.920 --> 00:09:54.640 Big breath, big stretch. 00:09:54.640 --> 00:09:56.440 Lift the chest. 00:09:56.440 --> 00:09:59.200 Reach from your waistline 00:09:59.200 --> 00:10:01.760 all the way up to your fingertips here. 00:10:01.760 --> 00:10:04.520 Maybe gaze looks up. 00:10:04.520 --> 00:10:07.840 And then slow and steady we release it back down. 00:10:07.840 --> 00:10:13.080 Step the right toes all the way up, forward into the fold. 00:10:13.080 --> 00:10:15.929 And relax the weight of the head over. 00:10:17.440 --> 00:10:21.120 Inhale lots of love in. 00:10:21.120 --> 00:10:24.350 Exhale lots of love out. 00:10:26.040 --> 00:10:27.200 Hands draw to the waistline. 00:10:27.200 --> 00:10:28.720 Bend the knees. Inhale in. 00:10:28.720 --> 00:10:30.320 Exhale, root to rise here. 00:10:30.320 --> 00:10:33.240 Come all the way up to standing. 00:10:33.240 --> 00:10:35.280 Deep breath in as you lift the chest. 00:10:35.280 --> 00:10:37.080 Lift your heart. 00:10:37.080 --> 00:10:42.360 Deep breath out as you release the fingertips to your sides. 00:10:42.360 --> 00:10:46.080 Take a step back on your mat and we're gonna turn to one side. 00:10:46.080 --> 00:10:47.360 Feet nice and wide. 00:10:47.360 --> 00:10:51.700 We're gonna swing the arms a little left to right here for 00:10:53.041 --> 00:10:54.640 Knocking on Heaven's Door. 00:10:54.640 --> 00:10:55.720 But as you do this, 00:10:55.720 --> 00:11:00.194 see if you can keep a little activation 00:11:00.194 --> 00:11:03.080 in your core. 00:11:03.080 --> 00:11:05.840 We call this Uddiyana Bandha in yoga, 00:11:05.840 --> 00:11:07.880 drawing the navel in and up, 00:11:07.880 --> 00:11:10.720 hugging the low ribs in. 00:11:10.720 --> 00:11:14.680 So as you sway here, can we play with the opposition 00:11:14.680 --> 00:11:18.685 and keep this connection in our core. 00:11:22.800 --> 00:11:27.240 Then slowly release the swaying of the noodle arms. 00:11:27.240 --> 00:11:29.480 You're gonna turn your toes out here, 00:11:29.480 --> 00:11:32.960 preparing for Goddess Pose, God Pose, 00:11:32.960 --> 00:11:34.160 or Horse Posture. 00:11:34.160 --> 00:11:36.120 Inhale first, send the fingertips out, 00:11:36.120 --> 00:11:39.280 Star Pose. Deep breath in. 00:11:39.280 --> 00:11:41.110 Then on an exhale, we're gonna bend the elbows, 00:11:41.110 --> 00:11:45.320 bend the knees, take your center straight down. 00:11:45.320 --> 00:11:48.680 So it's not going to go back or forward, 00:11:48.680 --> 00:11:53.560 but straight down as if you were sliding your spine down a wall. 00:11:53.560 --> 00:11:56.760 Great, then from here, bring the hands back to the rib cage. 00:11:56.760 --> 00:12:00.400 Back to this area of the solar plexus and inhale, 00:12:00.400 --> 00:12:03.570 feel the expansion. 00:12:03.570 --> 00:12:07.760 Exhale, hug the low ribs in. 00:12:07.760 --> 00:12:12.120 Inhale, feel the expansion get low. 00:12:12.120 --> 00:12:13.893 Exhale. 00:12:15.640 --> 00:12:18.200 Inhale, back to Goddess Pose. 00:12:18.200 --> 00:12:19.560 Bend the elbows. 00:12:19.560 --> 00:12:21.280 Pull the backs of the hands 00:12:21.280 --> 00:12:25.520 open and back so you feel that stretch in the armpit chest. 00:12:25.520 --> 00:12:27.177 Nice. Now interlace the fingertips 00:12:27.177 --> 00:12:29.560 behind your head, elbows wide. 00:12:29.560 --> 00:12:31.092 Inhale in, exhale, 00:12:31.092 --> 00:12:35.160 left elbow towards the outer left thigh. 00:12:35.160 --> 00:12:36.480 Good. Stay low here. 00:12:36.480 --> 00:12:38.040 Back to center. 00:12:38.040 --> 00:12:42.920 Hug the low ribs in as you take it to the other side. 00:12:42.920 --> 00:12:45.390 Nice, come back to center. 00:12:45.390 --> 00:12:47.453 And to the left. 00:12:48.800 --> 00:12:51.713 Back to center, to the right. 00:12:53.360 --> 00:12:56.115 Back to center, to the left. 00:12:57.360 --> 00:12:59.517 Back to center, to the right. 00:13:00.920 --> 00:13:02.240 Back to center. 00:13:02.240 --> 00:13:06.680 Straighten the legs, reach the arms out, Star Pose. 00:13:06.680 --> 00:13:09.480 Exhale, palms come together back to the heart space and 00:13:09.480 --> 00:13:12.560 we'll just turn to step back to the front of the mat. 00:13:12.560 --> 00:13:15.360 Inhale, reach for the sky here. 00:13:15.360 --> 00:13:18.520 Exhale, send the fingertips behind you. 00:13:18.520 --> 00:13:20.040 Lead with the heart. 00:13:20.040 --> 00:13:21.320 Lead with the sternum. 00:13:21.320 --> 00:13:25.687 Lead with the rib cage all the way down into a Forward Fold. 00:13:27.360 --> 00:13:30.040 Lovely. Inhale, halfway lift. 00:13:30.040 --> 00:13:33.640 Knit the ribs. Hug the low ribs up and in. 00:13:33.640 --> 00:13:35.960 Exhale, soften and fold. 00:13:35.960 --> 00:13:39.752 This time, step or hop it back to Plank. 00:13:43.640 --> 00:13:46.640 Lovely. In Plank, we're gonna press away from the yoga mat. 00:13:46.640 --> 00:13:49.600 Reach the heels back, crown of the head forward. 00:13:49.600 --> 00:13:50.880 Then we're gonna turn the heels 00:13:50.880 --> 00:13:52.200 towards the right side of the mat 00:13:52.200 --> 00:13:54.440 so you're in the inner arch of your left foot 00:13:54.440 --> 00:13:56.920 and the outer edge of your right foot. 00:13:56.920 --> 00:13:59.400 Slide the left hand to the waist. 00:13:59.400 --> 00:14:01.160 You can stack the feet here if you want. 00:14:01.160 --> 00:14:03.680 You can also bend your top leg 00:14:03.680 --> 00:14:07.840 to create a little kickstand for a little more support here. 00:14:07.840 --> 00:14:09.240 Now take your left hand and 00:14:09.240 --> 00:14:11.600 bring it to the bottom right rib 00:14:11.600 --> 00:14:14.440 and smear some imaginary honey, 00:14:14.440 --> 00:14:18.160 if you will, all the way across that low rib cage. 00:14:18.160 --> 00:14:20.400 Opening it up to the sky. 00:14:20.400 --> 00:14:22.720 Maybe left fingertips reach all the way up, 00:14:22.720 --> 00:14:25.040 crown of the head extends. 00:14:25.040 --> 00:14:27.280 Core is strong. Deep breath in. 00:14:27.280 --> 00:14:30.360 Lift the hips a little bit higher here. 00:14:30.360 --> 00:14:32.440 Excuse me, Benji. (chuckles) 00:14:32.440 --> 00:14:36.840 And then slowly or quickly, release back to center. 00:14:36.840 --> 00:14:39.640 Let's take it to the other side. 00:14:39.640 --> 00:14:41.480 Heels to the left. 00:14:41.480 --> 00:14:43.160 Left shoulder over that right wrist. 00:14:43.160 --> 00:14:45.600 Right fingertips come to the waistline. 00:14:45.600 --> 00:14:46.640 Lift the hips. 00:14:46.640 --> 00:14:47.720 Find center. 00:14:47.720 --> 00:14:50.520 Hug the low ribs in. 00:14:50.520 --> 00:14:54.920 Feel that connection of the low ribs to your hip points. 00:14:54.920 --> 00:14:56.160 Maybe you stack the feet. 00:14:56.160 --> 00:14:58.680 Maybe you bend the top leg. 00:15:00.440 --> 00:15:01.680 Maybe we smear that honey 00:15:01.680 --> 00:15:05.000 bringing the right hand to the left rib cage this time. 00:15:05.000 --> 00:15:10.115 Just using the power of our own touch to slowly guide and lift. 00:15:11.520 --> 00:15:12.787 Breathe. 00:15:13.920 --> 00:15:15.000 Inhale in. 00:15:15.000 --> 00:15:19.080 Exhale to slowly bring it back down. 00:15:19.080 --> 00:15:21.578 All the way to the belly we go. 00:15:22.840 --> 00:15:24.440 Press into the tops of the feet. 00:15:24.440 --> 00:15:27.728 Inhale for Cobra, Bhujangasan. 00:15:28.700 --> 00:15:31.200 Exhale to release. 00:15:31.200 --> 00:15:34.040 Curl the toes under, press it back up to Plank. 00:15:34.040 --> 00:15:35.840 Strong and steady. 00:15:35.840 --> 00:15:37.440 Right knee comes in towards the 00:15:37.440 --> 00:15:41.080 heart space here for a mindful mountain climber. 00:15:41.080 --> 00:15:43.360 And send it back. 00:15:43.360 --> 00:15:45.560 Left knee comes in. 00:15:45.560 --> 00:15:46.440 And send it back. 00:15:46.440 --> 00:15:48.920 With your breath, inhale. 00:15:48.920 --> 00:15:50.800 And exhale. 00:15:50.800 --> 00:15:52.440 Inhale. 00:15:52.440 --> 00:15:54.120 Exhale. 00:15:54.120 --> 00:15:55.720 Inhale. 00:15:55.720 --> 00:15:57.000 Exhale. 00:15:57.000 --> 00:15:58.640 Inhale. 00:15:58.640 --> 00:16:00.600 Exhale. Right knee to left elbow. 00:16:00.600 --> 00:16:02.000 Inhale. 00:16:02.000 --> 00:16:03.640 Exhale, switch. 00:16:03.640 --> 00:16:05.000 Inhale. 00:16:05.000 --> 00:16:05.920 Exhale. 00:16:05.920 --> 00:16:08.240 Keep it going. Inhale. 00:16:08.240 --> 00:16:09.758 Exhale. 00:16:16.160 --> 00:16:17.583 You got it. 00:16:18.920 --> 00:16:21.240 Even it out. 00:16:21.240 --> 00:16:25.880 And then send it back, Downward Facing Dog. 00:16:25.880 --> 00:16:27.690 Great work. 00:16:29.720 --> 00:16:33.120 Listen to the sound of your breath. 00:16:33.120 --> 00:16:35.495 Slow it down. 00:16:41.040 --> 00:16:44.517 From here, slowly lower to the knees. 00:16:45.800 --> 00:16:48.480 And slowly return back to your belly. 00:16:48.480 --> 00:16:50.563 Nice and slow. 00:16:53.080 --> 00:16:56.280 Stack the palms here. 00:16:56.280 --> 00:16:59.586 Rest your forehead on the palms. 00:17:02.400 --> 00:17:04.478 Take a rest. 00:17:06.440 --> 00:17:10.800 From here, lift one foot then the other, bending the knees. 00:17:10.800 --> 00:17:13.566 And you're just going to windshield wiper 00:17:13.566 --> 00:17:15.920 the legs a little bit here from one side 00:17:15.920 --> 00:17:19.080 to the other while the upper body relaxes. 00:17:19.080 --> 00:17:23.800 If it feels good to widen the knees here a little more, 00:17:23.800 --> 00:17:26.350 that could be nice. 00:17:28.680 --> 00:17:34.080 See if you can relax the shoulders, the traps, 00:17:34.080 --> 00:17:36.093 the neck. 00:17:40.160 --> 00:17:43.680 And then release the legs down. 00:17:43.680 --> 00:17:46.160 Press into the tops of the feet. 00:17:46.160 --> 00:17:48.040 Press into the pubic bone. 00:17:48.040 --> 00:17:50.560 And let's rise up for Sphinx Pose. 00:17:50.560 --> 00:17:52.680 So bring the elbows underneath the shoulders, 00:17:52.680 --> 00:17:54.800 forearms, parallel. 00:17:54.800 --> 00:17:57.200 Spread the fingertips. 00:17:57.200 --> 00:18:01.160 Inhale, lengthen through the crown. 00:18:01.160 --> 00:18:04.840 Exhale, your lower rib cage hugs in a bit here. 00:18:04.840 --> 00:18:07.410 And you should feel this nice connection 00:18:07.409 --> 00:18:09.860 through the front body here 00:18:09.860 --> 00:18:14.087 as you do that action. 00:18:16.920 --> 00:18:21.840 So all these beautiful series of listening and responding, 00:18:21.840 --> 00:18:25.320 coming into action based on what we're feeling, 00:18:25.320 --> 00:18:30.017 what we're experiencing from the inside out. 00:18:31.720 --> 00:18:32.560 Powerful stuff. 00:18:32.560 --> 00:18:34.520 Take one more breath here. 00:18:35.920 --> 00:18:37.920 Then exhale. 00:18:37.920 --> 00:18:41.880 Slow and steady transition through all fours. 00:18:41.880 --> 00:18:43.280 You can swing the legs to one side, 00:18:43.280 --> 00:18:45.200 any side, or cross the ankles, 00:18:45.200 --> 00:18:47.920 and come through to a seat. 00:18:47.920 --> 00:18:50.080 Oh, (chuckles) Benji. 00:18:50.080 --> 00:18:51.560 Bring the hands behind the thighs, 00:18:51.560 --> 00:18:53.960 loop the shoulders, lift the sternum, 00:18:53.960 --> 00:18:59.040 coming into little Navasana, Boat Pose, shins parallel. 00:18:59.040 --> 00:19:01.600 Maybe we reach the fingertips forward. 00:19:01.600 --> 00:19:04.564 Maybe we extend one leg. 00:19:04.564 --> 00:19:06.440 Then the other. 00:19:06.440 --> 00:19:09.720 Inhale, maybe we exhale, extend both legs, 00:19:09.720 --> 00:19:11.920 and take it into a low Boat today, 00:19:11.920 --> 00:19:14.440 hugging those low ribs in, 00:19:14.440 --> 00:19:17.920 keeping the skin of the face soft and relaxed. 00:19:17.920 --> 00:19:22.080 And maybe we bring it back up high Boat. 00:19:22.080 --> 00:19:24.160 And one more time, low Boat. 00:19:24.160 --> 00:19:26.720 Give it a try. 00:19:26.720 --> 00:19:28.523 And then we release. 00:19:29.696 --> 00:19:31.104 Ah. 00:19:33.440 --> 00:19:34.720 Bring the hands to the belly, 00:19:34.720 --> 00:19:37.600 allow the legs to get heavy here. 00:19:37.600 --> 00:19:40.890 Allow the shoulders to get heavy. 00:19:43.600 --> 00:19:46.200 Nice. And then interlace the fingertips, 00:19:46.200 --> 00:19:48.400 bring them behind the head, 00:19:48.400 --> 00:19:51.760 extend the thumbs. 00:19:51.760 --> 00:19:52.880 Bend your right knee, 00:19:52.880 --> 00:19:56.240 slide the sole the right foot to the ground. 00:19:56.240 --> 00:19:57.600 Bend your left knee, 00:19:57.600 --> 00:20:01.400 slide the sole on the left foot to the ground. 00:20:01.400 --> 00:20:03.080 Inhale in, as you exhale, 00:20:03.080 --> 00:20:06.600 press your low ribs down into the earth to lift the head, 00:20:06.600 --> 00:20:08.520 the neck, the shoulders. 00:20:08.520 --> 00:20:10.480 Then lift the right shin, 00:20:10.480 --> 00:20:14.040 lift the left shin and now your legs are in Tabletop. 00:20:14.040 --> 00:20:18.200 Take your left armpit chest across over to your left thigh, 00:20:18.200 --> 00:20:21.400 keep the pelvis heavy and steady. 00:20:21.400 --> 00:20:23.400 Then slowly bring it back into center, 00:20:23.400 --> 00:20:25.040 massage the spine, 00:20:25.040 --> 00:20:27.640 and take it to the right. 00:20:27.640 --> 00:20:29.880 Through center, 00:20:29.880 --> 00:20:33.800 left armpit chest to the top of the right thigh. 00:20:33.800 --> 00:20:35.680 Through center, 00:20:35.680 --> 00:20:38.400 right armpit chest to the top of the left thigh. 00:20:38.400 --> 00:20:40.640 So we're not doing elbow to knee here. 00:20:40.640 --> 00:20:44.860 Knees are staying over the hip points. 00:20:46.160 --> 00:20:47.960 I'm keeping the head, the neck, the shoulders 00:20:47.960 --> 00:20:51.006 lifted as I come through center. 00:20:53.360 --> 00:20:55.306 Even it out. 00:20:57.320 --> 00:21:00.120 And we relax everything to the earth. 00:21:00.120 --> 00:21:01.880 Bring the feet to the ground, 00:21:01.880 --> 00:21:04.200 allow the knees to fall to one side, 00:21:04.200 --> 00:21:05.997 any side, breathe in. 00:21:07.400 --> 00:21:09.440 Breathe out. 00:21:09.440 --> 00:21:11.560 Take it through center, 00:21:11.560 --> 00:21:15.081 allow the knees to fall to the opposite side as you breathe in. 00:21:16.640 --> 00:21:18.602 Breathe out. 00:21:19.840 --> 00:21:21.840 Knees come together feet wide, 00:21:21.840 --> 00:21:26.520 relax the body completely as you inhale in. 00:21:26.520 --> 00:21:29.880 And exhale, letting go. 00:21:29.880 --> 00:21:32.028 Finding stillness. 00:21:33.240 --> 00:21:35.040 Sliding the hands to that 00:21:35.040 --> 00:21:37.160 third chakra area and feeling the 00:21:37.160 --> 00:21:40.560 warmth of your hands here and the low rib cage, 00:21:40.560 --> 00:21:43.557 the solar plexus. 00:21:47.520 --> 00:21:52.521 You might even move the hands around a little bit here. 00:21:56.440 --> 00:22:00.022 And then finding that flash of surrender. 00:22:02.120 --> 00:22:05.759 Permission here to do absolutely nothing 00:22:07.934 --> 00:22:13.436 after a practice that is 00:22:13.436 --> 00:22:15.200 all about embodying action. 00:22:15.200 --> 00:22:18.520 Remembering to take this moment 00:22:18.520 --> 00:22:23.070 at the end, always, 00:22:23.070 --> 00:22:26.120 to give it up to something bigger than yourself, 00:22:26.120 --> 00:22:30.063 unite with something bigger than yourself. 00:22:33.320 --> 00:22:37.930 I love the humility that yoga 00:22:37.930 --> 00:22:42.500 has brought to my life and practice. 00:22:45.240 --> 00:22:46.880 It's always good when balancing 00:22:46.880 --> 00:22:51.083 that third chakra to keep that in mind. 00:22:54.610 --> 00:22:57.080 Yep, love you guys. So good. 00:22:57.080 --> 00:22:59.080 Bring the palms together. 00:22:59.080 --> 00:23:01.400 Thumbs up to the third eye slowly. 00:23:01.400 --> 00:23:03.313 Take your time. 00:23:05.240 --> 00:23:08.580 Deep breath in, lots of love in 00:23:08.580 --> 00:23:12.760 and lots of love out to close this practice. 00:23:12.760 --> 00:23:14.200 Amazing work. 00:23:14.200 --> 00:23:15.680 We're almost to the end of the 00:23:15.680 --> 00:23:20.760 journey but don't worry, in every end is a new beginning. 00:23:20.760 --> 00:23:23.440 For now, have a beautiful rest of the day. 00:23:23.440 --> 00:23:25.480 I'll see you tomorrow. 00:23:25.480 --> 00:23:26.760 Namaste. 00:23:27.710 --> 00:23:32.602 (upbeat rhythmic music)