WEBVTT 00:00:00.157 --> 00:00:01.420 - Hello, my darling friends. 00:00:01.420 --> 00:00:04.480 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:04.480 --> 00:00:07.360 It's Day 26. 00:00:07.360 --> 00:00:10.600 Open your heart. 00:00:10.600 --> 00:00:12.234 Let's get started. 00:00:14.095 --> 00:00:18.899 (light rhythmic music) 00:00:33.330 --> 00:00:36.720 And we have begun. 00:00:36.720 --> 00:00:39.040 Come on down to the ground. 00:00:39.040 --> 00:00:40.160 Take your time. 00:00:40.160 --> 00:00:42.120 Let's find a lift in the heart 00:00:42.120 --> 00:00:47.115 though as soon as we get down to the earth. 00:00:48.760 --> 00:00:50.400 And then just take a little 00:00:50.400 --> 00:00:54.440 free-spirited entry into this practice today. 00:00:54.440 --> 00:00:55.320 Lift your heart, 00:00:55.320 --> 00:00:58.360 maybe close your eyes and start to find some soft easy 00:00:58.360 --> 00:01:02.240 movement in the head and the neck. 00:01:02.240 --> 00:01:05.320 Maybe the shoulders. 00:01:05.320 --> 00:01:07.789 Maybe the side body. 00:01:07.789 --> 00:01:11.990 You can use all the vocabulary 00:01:11.990 --> 00:01:13.920 we've learned together thus far. 00:01:13.920 --> 00:01:16.240 You can bring in your own vocabulary. 00:01:16.240 --> 00:01:20.030 Just finding some soft easy movement. 00:01:21.520 --> 00:01:24.955 Dropping in energetically here 00:01:26.550 --> 00:01:28.987 with whatever you've got. 00:01:35.720 --> 00:01:37.000 And then as you're ready, 00:01:37.000 --> 00:01:39.480 bring the head back over the heart, 00:01:39.480 --> 00:01:42.840 heart over the pelvis and draw the palms together, 00:01:42.840 --> 00:01:44.916 Anjuli Mudra. 00:01:46.520 --> 00:01:50.880 Lift your sternum towards your thumbs. 00:01:50.880 --> 00:01:54.520 Take a deep inhale in through the nose. 00:01:56.160 --> 00:01:59.061 And out through the nose slowly. 00:02:00.480 --> 00:02:02.240 Relax the skin of the face. 00:02:02.240 --> 00:02:04.903 Again, in through the nose. 00:02:06.600 --> 00:02:10.159 And out through the nose slowly. 00:02:12.120 --> 00:02:15.120 Shift your torso a little bit forward and back. 00:02:15.120 --> 00:02:18.560 Try to find that alignment, that feeling of alignment, 00:02:18.560 --> 00:02:22.240 head over heart, heart over pelvis. 00:02:22.240 --> 00:02:26.669 Continuing to gently deepen your breath. 00:02:32.770 --> 00:02:35.320 Inhale in deeply. 00:02:35.320 --> 00:02:38.880 Exhale, bow the head to the heart. 00:02:38.880 --> 00:02:42.160 Feel this deep stretch in the back of the neck. 00:02:42.160 --> 00:02:44.080 Start to activate through the palms. 00:02:44.080 --> 00:02:46.040 So press into the palms so much 00:02:46.040 --> 00:02:49.920 that your elbows are going left to right. 00:02:49.920 --> 00:02:54.160 Chin to chest, heart stays lifted here. 00:02:54.160 --> 00:02:56.155 Breathe. 00:02:58.440 --> 00:03:01.280 Lovely. Interlace the fingertips now. 00:03:01.280 --> 00:03:04.160 Slowly lift the head so the chin is parallel. 00:03:04.160 --> 00:03:07.018 Press the palms forward. 00:03:08.880 --> 00:03:10.880 Inhale in here. 00:03:10.880 --> 00:03:13.360 Exhale, come forward onto all fours. 00:03:13.360 --> 00:03:17.640 Release the bind. Come to Tabletop Position. 00:03:17.640 --> 00:03:21.920 Drop the belly, slow sip of air as you look forward. 00:03:21.920 --> 00:03:25.018 Heart energy radiates forward. 00:03:26.320 --> 00:03:28.680 Exhale, round through the spine. 00:03:28.680 --> 00:03:33.520 Find that detailed articulation through the vertebra that 00:03:33.520 --> 00:03:36.506 we've been playing with all week. 00:03:39.080 --> 00:03:41.240 And continue to flow with your breath. 00:03:41.240 --> 00:03:45.240 Inhale in, dropping the belly, opening the heart. 00:03:45.240 --> 00:03:48.200 Exhaling, rounding through the spine. 00:03:48.200 --> 00:03:50.090 And again, feel free to 00:03:50.090 --> 00:03:54.520 find some moments of freestyle. 00:03:54.520 --> 00:03:57.080 Listening and responding to 00:03:57.080 --> 00:04:00.240 what the body is sharing with you today. 00:04:00.240 --> 00:04:04.320 Maybe bumping the hips a little left to right. 00:04:04.320 --> 00:04:06.640 Checking in with the shoulders. 00:04:06.640 --> 00:04:10.960 So you have the structure of Cat-Cow but allowing yourself 00:04:10.960 --> 00:04:15.040 to veer off the railroad tracks a little bit here, 00:04:15.040 --> 00:04:18.311 mindfully and with your breath. 00:04:30.200 --> 00:04:32.880 Then slowly bring it back to Tabletop Position and 00:04:32.880 --> 00:04:36.480 let's drop those elbows right where the hands were. 00:04:36.480 --> 00:04:38.320 Spread the fingertips wide. 00:04:38.320 --> 00:04:39.960 Forearms are parallel. 00:04:39.960 --> 00:04:41.680 Walk the knees back. 00:04:41.680 --> 00:04:45.040 Hip creases up high for Puppy Pose. 00:04:45.040 --> 00:04:46.760 Big heart opener here. 00:04:46.760 --> 00:04:51.520 Melting the chest down, forehead to the mat. 00:04:51.520 --> 00:04:55.144 Active arms, active feet. 00:04:56.480 --> 00:04:58.367 Breathe. 00:05:01.280 --> 00:05:04.487 Letting go of the day thus far. 00:05:05.800 --> 00:05:10.041 Politely putting your to-do list on hold 00:05:11.161 --> 00:05:14.000 and allowing yourself the opportunity to be 00:05:14.000 --> 00:05:18.048 really present here with the energy of the body. 00:05:23.240 --> 00:05:26.000 Carve a line with the nose forward slowly. 00:05:26.000 --> 00:05:27.080 Press into the elbows, 00:05:27.080 --> 00:05:29.080 shift your heart all the way forward, 00:05:29.080 --> 00:05:30.960 slide into home, 00:05:30.960 --> 00:05:34.320 lift the chest up, Sphinx Pose. 00:05:34.320 --> 00:05:35.840 Press into the tops of the feet, 00:05:35.840 --> 00:05:38.040 hug the low ribs in, 00:05:38.040 --> 00:05:39.440 open your heart. 00:05:39.440 --> 00:05:41.440 Keep the neck nice and long here. 00:05:41.440 --> 00:05:44.440 In fact, it's nice to tuck the chin slightly to really find 00:05:44.440 --> 00:05:48.200 that length in the back of the neck. 00:05:48.200 --> 00:05:50.451 Breathe. 00:05:53.280 --> 00:05:55.040 Inhale in here again. 00:05:55.040 --> 00:05:59.774 Find extension from crown to toes. 00:06:00.840 --> 00:06:02.800 And then release on the exhale. 00:06:02.800 --> 00:06:04.080 Let it all go. 00:06:04.080 --> 00:06:06.000 Press back up to all fours. 00:06:06.000 --> 00:06:06.960 Curl the toes under. 00:06:06.960 --> 00:06:10.520 Walk the hands all the way back towards the center of your body. 00:06:10.520 --> 00:06:14.360 Come into your yogic squat. 00:06:14.360 --> 00:06:15.560 Heels can stay lifted here. 00:06:15.560 --> 00:06:17.600 We don't need to force it down 00:06:17.600 --> 00:06:20.320 here so you can even use this as a little opportunity to 00:06:20.320 --> 00:06:23.160 stretch through the fascia of the foot. 00:06:23.160 --> 00:06:25.880 If you're feeling particularly childlike or maybe you're 00:06:25.880 --> 00:06:28.440 practicing with someone younger than you, 00:06:28.440 --> 00:06:32.880 you might take this opportunity to do a little Froggy hop here. 00:06:32.880 --> 00:06:36.386 Maybe a little ribbit sound or two. 00:06:38.040 --> 00:06:40.062 Little playful. 00:06:41.440 --> 00:06:43.200 And then from this Froggy position, 00:06:43.200 --> 00:06:46.440 walk the hands all the way out to Plank Pose. 00:06:46.440 --> 00:06:47.920 You got this. 00:06:47.920 --> 00:06:49.920 So think of your heart center. 00:06:49.920 --> 00:06:53.020 We're bringing awareness 00:06:53.020 --> 00:06:56.120 to the heart center, the heart chakra. 00:06:56.120 --> 00:06:59.440 Think about lifting that area of the body up, 00:06:59.440 --> 00:07:00.920 way up high here. 00:07:00.920 --> 00:07:03.840 So you're really pressing away from your yoga mat. 00:07:03.840 --> 00:07:05.800 See if you can accentuate that today 00:07:05.800 --> 00:07:09.200 and peek at me if you need to. 00:07:09.200 --> 00:07:10.600 And then I start to say, 00:07:10.600 --> 00:07:14.400 holy abs, (laughs) when I start to lift there. 00:07:14.400 --> 00:07:17.160 Finding that core connection. 00:07:17.160 --> 00:07:19.991 Crown of the head extends. 00:07:21.460 --> 00:07:24.160 And then we'll send the hips up high and back, 00:07:24.160 --> 00:07:28.515 melting the heart towards the tops of the thighs. 00:07:29.920 --> 00:07:33.200 Take a couple breaths here to find what feels good. 00:07:33.200 --> 00:07:36.800 Pedal it out, deepen your breath. 00:07:36.800 --> 00:07:39.277 Let something go. 00:07:48.000 --> 00:07:50.760 Now claw through the fingertips, press in your knuckles, 00:07:50.760 --> 00:07:52.760 imagine there's a big golden hurdle 00:07:52.760 --> 00:07:54.240 in the center of your mat. 00:07:54.240 --> 00:07:55.640 We're gonna lift up, 00:07:55.640 --> 00:07:57.600 draw energy up from the pelvic floor, 00:07:57.600 --> 00:08:01.400 slowly roll through the spine, come back to that Plank Pose, 00:08:01.400 --> 00:08:05.240 lifting the heart center up, crown of the head extended. 00:08:05.240 --> 00:08:06.480 Excuse me. 00:08:06.480 --> 00:08:07.720 Breathe. 00:08:07.720 --> 00:08:11.200 Inhale in, go up and over that hurdle, 00:08:11.200 --> 00:08:13.280 back to Downward Facing Dog. 00:08:13.280 --> 00:08:14.400 Nice work. 00:08:14.400 --> 00:08:16.640 Bend the knees, inhale, look forward. 00:08:16.640 --> 00:08:20.200 Exhale, make your way to the top. 00:08:20.200 --> 00:08:22.000 Feet hip width apart. 00:08:22.000 --> 00:08:24.322 Let it all hang. 00:08:26.520 --> 00:08:29.840 Standing Forward Fold. 00:08:29.840 --> 00:08:31.477 Breathe. 00:08:33.000 --> 00:08:34.360 Now find some soft, 00:08:34.360 --> 00:08:38.520 easy movement here that you fancy today. 00:08:38.520 --> 00:08:43.440 Maybe it's rocking on the feet, swaying from side to side, 00:08:43.440 --> 00:08:47.402 shaking the head yes, no. 00:08:49.400 --> 00:08:53.543 Maybe it's a good day for some horsey lips. 00:09:04.320 --> 00:09:07.720 And then slowly draw the hands to the waist, 00:09:07.720 --> 00:09:09.080 ground through your feet. 00:09:09.080 --> 00:09:11.120 You got this, root to rise, 00:09:11.120 --> 00:09:13.967 standing tall in Mountain. 00:09:15.240 --> 00:09:19.520 Lead with your heart, draw the elbows back, 00:09:19.520 --> 00:09:22.760 lengthen through the crown of the head. 00:09:22.760 --> 00:09:26.233 Stand tall, observe your breath. 00:09:29.240 --> 00:09:30.240 Then release the hands, 00:09:30.240 --> 00:09:33.000 interlace the fingertips behind your back, 00:09:33.000 --> 00:09:34.480 draw the knuckles down and 00:09:34.480 --> 00:09:36.640 away and without looking down at your feet, 00:09:36.640 --> 00:09:39.760 walk the feet together, squeezing the legs, 00:09:39.760 --> 00:09:41.945 zipping them up tight. 00:09:43.960 --> 00:09:48.640 Inhale, carve a line with your nose, look up, lift the chest. 00:09:48.640 --> 00:09:52.120 Exhale, keep the bind in the hands and the fingers as you 00:09:52.120 --> 00:09:54.920 bend the knees and come into your fold. 00:09:54.920 --> 00:09:57.051 Breathe. 00:10:00.400 --> 00:10:03.560 Slow and with control, inhale, halfway lift, 00:10:03.560 --> 00:10:07.880 send the knuckles back, crown of the head forward. 00:10:07.880 --> 00:10:10.800 And then exhale, release everything, let it go. 00:10:10.800 --> 00:10:13.710 Nice. Step the right foot back, 00:10:13.710 --> 00:10:15.880 lower the right knee to the ground. 00:10:15.880 --> 00:10:19.490 Inhale sweep the arms all the way up and overhead. 00:10:19.490 --> 00:10:22.320 Exhale, bring them back down to your lunge. 00:10:22.320 --> 00:10:25.120 Lift the back knee, plant the palms, 00:10:25.120 --> 00:10:28.200 step the left toes back, Plank Pose. 00:10:28.200 --> 00:10:31.960 Inhale in here, exhale to Downward Facing Dog. 00:10:31.960 --> 00:10:34.065 Deep breath in, 00:10:34.065 --> 00:10:36.179 long breath out. 00:10:38.400 --> 00:10:43.320 Slowly, step the right foot all the way up, lower the left knee. 00:10:43.320 --> 00:10:45.800 Inhale sweep the arms up high. 00:10:45.800 --> 00:10:48.360 Big breath, big stretch. 00:10:48.360 --> 00:10:50.440 Exhale, bring it back. 00:10:50.440 --> 00:10:52.680 Lift the back knee, step the right toes back, 00:10:52.680 --> 00:10:54.240 Plank Pose. 00:10:54.240 --> 00:10:57.640 Inhale in here, shift forward, look forward. 00:10:57.640 --> 00:11:00.520 Exhale, slowly lower to the belly. 00:11:00.520 --> 00:11:03.520 Inhale rise up, Cobra. 00:11:03.520 --> 00:11:05.320 Follow your breath. 00:11:05.320 --> 00:11:08.800 Exhale brings you all the way down. 00:11:08.800 --> 00:11:10.360 Curl the toes under, 00:11:10.360 --> 00:11:12.800 press up to all fours or Plank 00:11:12.800 --> 00:11:15.440 and send the hips up and back. 00:11:15.440 --> 00:11:18.754 Heart melts, Downward Dog. 00:11:20.600 --> 00:11:23.200 Inhale in here deeply. 00:11:23.200 --> 00:11:25.280 Exhale completely. 00:11:25.280 --> 00:11:29.320 Bend the knees, walk the hands all the way back to the toes. 00:11:29.320 --> 00:11:31.600 Walk the hands all the way back to the toes. 00:11:31.600 --> 00:11:35.920 So you're in Forward Fold at the back edge of your mat. 00:11:35.920 --> 00:11:39.640 Nice, inhale, lift halfway here. 00:11:39.640 --> 00:11:43.320 Exhale to soften and bow. 00:11:43.320 --> 00:11:45.960 Hands come to the waistline, root to rise here. 00:11:45.960 --> 00:11:47.480 Stand up nice and tall. 00:11:47.480 --> 00:11:52.040 Big breath as you lift the chest, lift your heart. 00:11:52.040 --> 00:11:53.640 And then exhale, release. 00:11:53.640 --> 00:11:55.040 Interlace the fingertips, 00:11:55.040 --> 00:11:57.240 opposite thumb on top this time. 00:11:57.240 --> 00:12:00.280 Knuckles draw down and away as you open the chest, 00:12:00.280 --> 00:12:01.820 open your heart. 00:12:02.930 --> 00:12:06.400 Inhale in here, lift, lengthen. 00:12:06.400 --> 00:12:09.520 Exhale, bend the knees, knuckles draw a line, 00:12:09.520 --> 00:12:13.962 tracing all the way up as you bow into the fold. 00:12:15.360 --> 00:12:18.000 Inhale, halfway lift, find length. 00:12:18.000 --> 00:12:20.880 Knuckles back, crown of the head forward. 00:12:20.880 --> 00:12:22.560 Exhale, release the bind, 00:12:22.560 --> 00:12:26.160 release everything, come into the fold. 00:12:26.160 --> 00:12:30.465 From here, walk the palms slowly all the way out to Plank. 00:12:31.480 --> 00:12:34.840 Turn onto the outer edge of your right foot, 00:12:34.840 --> 00:12:36.240 inner edge of your left foot as 00:12:36.240 --> 00:12:39.720 you send the left fingertips all the way up high, Side Plank. 00:12:39.720 --> 00:12:41.400 Squeeze the right obliques, 00:12:41.400 --> 00:12:45.040 bring it all the way back down and take it to the other side. 00:12:45.040 --> 00:12:49.360 Right fingertips reach up, squeeze and lift, left obliques. 00:12:49.360 --> 00:12:51.720 Right hand comes down, we shift forward, 00:12:51.720 --> 00:12:53.400 look forward, inhale. 00:12:53.400 --> 00:12:56.280 Exhale, lower all the way to the belly. 00:12:56.280 --> 00:12:58.840 Inhale for Cobra, Bhujangasana. 00:12:58.840 --> 00:13:01.800 Follow your breath, ride the wave. 00:13:01.800 --> 00:13:05.240 Exhale to soften and fold. 00:13:05.240 --> 00:13:09.600 Inhale to press up to all floors or Plank. 00:13:09.600 --> 00:13:13.800 Exhale, Downward Facing Dog. 00:13:13.800 --> 00:13:15.080 From Down Dog, inhale, 00:13:15.080 --> 00:13:16.600 lift the right leg up high. 00:13:16.600 --> 00:13:18.440 Exhale, slowly shift that 00:13:18.440 --> 00:13:22.800 right foot forward and pivot on the back foot. 00:13:22.800 --> 00:13:24.720 Rise up, Warrior I. 00:13:24.720 --> 00:13:28.000 Inhale, reach for the sky, lift your heart. 00:13:28.000 --> 00:13:31.120 The sun is coming out here. 00:13:31.120 --> 00:13:33.160 And then from here, we're gonna rain the fingertips 00:13:33.160 --> 00:13:35.800 down to interlace behind the back once again. 00:13:35.800 --> 00:13:39.710 Feel the root, the power of that back leg strong. 00:13:40.960 --> 00:13:43.200 So all the way, 00:13:43.200 --> 00:13:46.960 moving up from the root chakra all the way to the heart, 00:13:46.960 --> 00:13:48.320 lift it here. 00:13:48.320 --> 00:13:52.160 Then find extension through the crown, maybe looking up. 00:13:52.160 --> 00:13:55.040 Inhale it, exhale, lead with your heart. 00:13:55.040 --> 00:13:57.000 Peel the right hip crease back, 00:13:57.000 --> 00:14:00.120 Humble Warrior as Benji yawns. (chuckles) 00:14:00.120 --> 00:14:02.640 Crown of the head comes towards the earth, 00:14:02.640 --> 00:14:05.360 knuckles reach for the sky. 00:14:05.360 --> 00:14:07.160 And we breathe here, 00:14:07.160 --> 00:14:11.400 right hamstring parallel to the earth. 00:14:11.400 --> 00:14:13.733 Back leg is strong. 00:14:15.240 --> 00:14:17.400 Press into the outer edge of that back foot. 00:14:17.400 --> 00:14:19.480 Engage your left inner thigh. 00:14:19.480 --> 00:14:23.680 Find center and slowly rise back up. 00:14:23.680 --> 00:14:27.740 Release the bind, open up, Warrior II. 00:14:27.740 --> 00:14:31.160 Inhale, Reverse Triangle, straighten your front leg, 00:14:31.160 --> 00:14:35.280 reach the right fingertips all the way up and back. 00:14:35.280 --> 00:14:40.280 Inhale in, exhale, cartwheel all the way back to your lunge. 00:14:40.280 --> 00:14:44.280 Plant the palms, step it back, Plank Pose. 00:14:44.280 --> 00:14:48.040 Inhale to shift forward, exhale to lower. 00:14:48.040 --> 00:14:51.000 Inhale for Cobra, your version. 00:14:51.000 --> 00:14:53.920 Exhale to soften and release. 00:14:53.920 --> 00:14:58.000 Inhale to press up to all fours or Plank. 00:14:58.000 --> 00:14:59.880 Exhale, Downward Facing Dog. 00:14:59.880 --> 00:15:02.475 Way to follow your breath. 00:15:06.040 --> 00:15:09.320 As you're ready, lift the left leg up high. 00:15:09.320 --> 00:15:12.040 Exhale, step it forward. 00:15:12.040 --> 00:15:14.080 Pivot on the back foot. 00:15:14.080 --> 00:15:16.800 Find your foundation, use your vocabulary, 00:15:16.800 --> 00:15:19.560 pull the left hip crease back. 00:15:19.560 --> 00:15:21.920 Draw that energy up from the pelvic floor. 00:15:21.920 --> 00:15:26.760 We slowly reach forward, up and back, Warrior I. 00:15:26.760 --> 00:15:29.383 Feel the power in that back leg. 00:15:31.640 --> 00:15:34.920 Integrate your tools, draw the navel in and up, 00:15:34.920 --> 00:15:36.623 lift the heart. 00:15:38.480 --> 00:15:41.760 And then we'll rain the fingertips down. 00:15:41.760 --> 00:15:43.440 Find the bind, 00:15:43.440 --> 00:15:47.440 knuckles draw down and away as we open up through the heart, 00:15:47.440 --> 00:15:50.120 open up through the chest. 00:15:50.120 --> 00:15:52.240 Humble Warrior, inhale in. 00:15:52.240 --> 00:15:55.380 Keep that back foot rooted strong 00:15:55.380 --> 00:15:57.800 as you guide the heart space forward. 00:15:57.800 --> 00:16:00.640 Peel the left hip crease back. 00:16:00.640 --> 00:16:04.248 Find the posture today. It'll be different every day. 00:16:05.960 --> 00:16:08.236 Stick with your breath. 00:16:16.200 --> 00:16:18.320 Stay focused. 00:16:20.200 --> 00:16:22.982 Right leg is strong. 00:16:25.640 --> 00:16:29.090 And then root down through the outer edge of that back foot. 00:16:29.090 --> 00:16:31.920 Draw energy from your right arch, 00:16:31.920 --> 00:16:33.640 right inner thigh's engaged 00:16:33.640 --> 00:16:38.520 as we slowly lift the heart back up. 00:16:38.520 --> 00:16:43.120 And release the bind, Warrior II. 00:16:43.120 --> 00:16:45.336 Heart-Led Warrior. 00:16:46.640 --> 00:16:49.160 Straighten the front leg, reach it back. 00:16:49.160 --> 00:16:51.581 Big full body moment here. 00:16:52.680 --> 00:16:55.080 Peaceful Warrior or Reverse Triangle rather, 00:16:55.080 --> 00:16:57.480 excuse me. 00:16:57.480 --> 00:17:00.020 What's in a name? Cartwheel all the way back, 00:17:00.020 --> 00:17:01.720 follow your breath. 00:17:01.720 --> 00:17:05.160 Let the palms step it to Plank. 00:17:05.160 --> 00:17:06.640 Inhale in here. 00:17:06.640 --> 00:17:10.378 Exhale to slowly lower to the belly. 00:17:11.840 --> 00:17:13.080 Stack the palms. 00:17:13.080 --> 00:17:17.760 Bring your forehead to rest on them like a pillow. 00:17:17.760 --> 00:17:21.560 And then just allow the hips to shake a little left to right. 00:17:21.560 --> 00:17:23.440 Breathe. 00:17:23.440 --> 00:17:25.245 Rest your heart. 00:17:29.480 --> 00:17:30.880 As you breathe, 00:17:30.880 --> 00:17:35.310 feel your belly protrude (laughs) 00:17:35.310 --> 00:17:36.640 into your mat space 00:17:36.640 --> 00:17:41.138 feel that deep belly breath as you inhale. 00:17:43.400 --> 00:17:44.880 And soften as you exhale. 00:17:44.880 --> 00:17:47.660 We call this alligator breathing. 00:17:53.560 --> 00:17:54.840 We'll slowly come up. 00:17:54.840 --> 00:17:58.040 We're gonna bring the palms underneath the shoulders. 00:17:58.040 --> 00:17:59.640 Bend the left knee. 00:17:59.640 --> 00:18:03.183 Reach around, grab the left ankle. 00:18:04.750 --> 00:18:07.920 Now, draw the navel in and up just a bit here. 00:18:07.920 --> 00:18:11.000 I know it seems impossible on the belly but give it a try. 00:18:11.000 --> 00:18:13.680 And then reach your right hand back to maybe, 00:18:13.680 --> 00:18:16.920 oops, sorry Benji, (chuckles) grab your right ankle. 00:18:16.920 --> 00:18:18.240 Maybe the top of the foot. 00:18:18.240 --> 00:18:19.840 And if this isn't available, 00:18:19.840 --> 00:18:22.990 maybe we come onto one elbow and we just do one at a time. 00:18:22.990 --> 00:18:25.360 It gives you a little more space. 00:18:25.360 --> 00:18:27.240 So you're getting your quad stretch here. 00:18:27.240 --> 00:18:29.080 Now press into the pubic bone 00:18:29.080 --> 00:18:32.680 best you can and relax the forehead down. 00:18:32.680 --> 00:18:35.320 Inhale in. We're gonna grow this. 00:18:35.320 --> 00:18:37.360 Pressing into the pubic bone. 00:18:37.360 --> 00:18:41.640 Slowly begin to kick the toes up and out. 00:18:41.640 --> 00:18:42.880 That's your action here. 00:18:42.880 --> 00:18:44.640 Up and out. So not just out. 00:18:44.640 --> 00:18:46.600 Up and out. 00:18:46.600 --> 00:18:48.280 Lengthen through the crown of the head. 00:18:48.280 --> 00:18:49.800 Don't crunch the back of the neck. 00:18:49.800 --> 00:18:52.023 Keep the neck long. 00:18:53.280 --> 00:18:55.000 Look at you. Breathe here. 00:18:55.000 --> 00:18:58.965 You might find a little rocking motion with your breath. 00:19:03.600 --> 00:19:06.466 Soften the skin of the face. 00:19:09.080 --> 00:19:13.240 And after a couple rocks, release. 00:19:13.240 --> 00:19:16.360 Come back to your pillow. 00:19:16.360 --> 00:19:18.160 Bring the two big toes to touch 00:19:18.160 --> 00:19:20.920 and allow the heels to splay left to right. 00:19:20.920 --> 00:19:24.840 You can rock the hips a little side to side. 00:19:24.840 --> 00:19:28.280 Take a deep breath in and exhale. 00:19:28.280 --> 00:19:29.756 Sigh it out. 00:19:31.320 --> 00:19:33.320 Nice work. 00:19:33.320 --> 00:19:34.440 Alright, from here we're gonna 00:19:34.440 --> 00:19:37.560 inch ourselves over towards the left side of the mat. 00:19:37.560 --> 00:19:40.550 Turn onto the left shoulder, left ear. 00:19:40.550 --> 00:19:45.480 And it's a whole new world. 00:19:45.480 --> 00:19:47.575 Come onto your back. 00:19:50.720 --> 00:19:53.899 Hug the knees into the chest. (laughs) 00:19:56.840 --> 00:20:01.400 Couple more moments here with the breath. 00:20:01.400 --> 00:20:02.920 Hug the right knee in. 00:20:02.920 --> 00:20:05.586 Extend the left leg out long. 00:20:07.560 --> 00:20:09.920 Find that Wind Relieving Pose again. 00:20:09.920 --> 00:20:10.800 Inhale in. 00:20:10.800 --> 00:20:11.800 Exhale. 00:20:11.800 --> 00:20:15.537 Peel the nose up towards the knee. 00:20:18.320 --> 00:20:19.680 Then release the weight of the head, 00:20:19.680 --> 00:20:22.200 the neck, the shoulders and find your twist. 00:20:22.200 --> 00:20:24.040 Bump the hips to the right. 00:20:24.040 --> 00:20:27.400 Send your right knee to the left side of your mat and 00:20:27.400 --> 00:20:31.040 allow your right shoulder to find the ground. 00:20:31.040 --> 00:20:32.640 Today I'll invite you to bring 00:20:32.640 --> 00:20:37.760 your left hand to the outer edge of your right thigh and 00:20:37.760 --> 00:20:41.240 guide it a little deeper into the twist. 00:20:41.240 --> 00:20:44.755 The power of touch here. 00:20:55.360 --> 00:20:58.360 And then slowly melt it back to center. 00:20:58.360 --> 00:21:00.440 Extend the right leg out long. 00:21:00.440 --> 00:21:02.920 Left knee in. 00:21:02.920 --> 00:21:04.200 Squeeze. 00:21:04.200 --> 00:21:05.000 Inhale. 00:21:05.000 --> 00:21:07.864 Exhale, navel draws down 00:21:07.864 --> 00:21:11.200 as we peel the head up, 00:21:11.200 --> 00:21:13.226 nose towards the knee. 00:21:16.880 --> 00:21:18.400 And then slowly release. 00:21:18.400 --> 00:21:21.640 Bump the hips to the left, if you can. 00:21:21.640 --> 00:21:24.313 And then find your twist. 00:21:26.400 --> 00:21:29.040 Guiding the left shoulder down to the earth, 00:21:29.040 --> 00:21:31.360 opening your heart towards the heavens 00:21:31.360 --> 00:21:35.560 and using the warmth of your right hand to gently 00:21:35.560 --> 00:21:39.220 guide the outer edge 00:21:39.220 --> 00:21:41.800 of that left thigh, 00:21:41.800 --> 00:21:45.529 that hip, the IT band 00:21:45.529 --> 00:21:47.812 into the twist. 00:21:59.080 --> 00:21:59.880 Delightful. 00:21:59.880 --> 00:22:02.920 Bring it back slowly. 00:22:02.920 --> 00:22:05.760 If there's any other movement your body's craving here, 00:22:05.760 --> 00:22:10.021 something that we've done safely together before, 00:22:11.680 --> 00:22:14.006 maybe explore that now. 00:22:15.480 --> 00:22:18.626 And I'll meet you with the legs extended. 00:22:20.040 --> 00:22:21.080 Let's take the left hand, 00:22:21.080 --> 00:22:24.760 bring it to the heart space, right hand to the belly. 00:22:24.760 --> 00:22:27.830 Make it so that your elbows can relax on the ground 00:22:27.830 --> 00:22:32.080 so you're not holding anywhere here. 00:22:32.080 --> 00:22:35.080 We can relax the weight of the body fully. 00:22:35.080 --> 00:22:39.360 Maybe close the eyes and 00:22:39.360 --> 00:22:43.356 a flash of surrender comes upon us. 00:22:45.680 --> 00:22:48.997 Some days it's easier than others. 00:22:50.800 --> 00:22:52.240 But I think the most beautiful 00:22:52.240 --> 00:22:55.920 thing is that we bring ourself to this moment, 00:22:55.920 --> 00:22:57.680 this opportunity where we even 00:22:57.680 --> 00:22:59.971 have a chance 00:22:59.971 --> 00:23:04.076 to practice stillness. 00:23:08.040 --> 00:23:11.560 To practice surrender. 00:23:28.320 --> 00:23:31.080 Gently begin to wiggle your toes. 00:23:31.080 --> 00:23:35.568 Bring the palms together slowly up to the third eye. 00:23:38.010 --> 00:23:41.400 Wonderful work today my darling friends. 00:23:41.400 --> 00:23:44.640 I look forward to seeing you tomorrow. 00:23:44.640 --> 00:23:45.920 We're nearing the end but 00:23:45.920 --> 00:23:48.240 fear not in every end is a new beginning. 00:23:48.240 --> 00:23:51.200 I'll have your back so just stay present with your 00:23:51.200 --> 00:23:55.960 practices and have a beautiful rest of the day. 00:23:55.960 --> 00:23:58.600 Inhale in deeply. 00:23:58.600 --> 00:24:03.760 And exhale to seal this one with a kiss. 00:24:03.760 --> 00:24:04.982 Namaste. 00:24:05.901 --> 00:24:10.723 (upbeat rhythmic music)