WEBVTT 00:00:00.322 --> 00:00:04.676 - Hello everyone and welcome to True, it's day two, 00:00:04.676 --> 00:00:07.892 and we're talking about trust. 00:00:07.892 --> 00:00:10.493 Hop into something comfy and let's get started. 00:00:10.493 --> 00:00:13.910 (peaceful, serene music) 00:00:20.686 --> 00:00:21.592 Okay my friends, 00:00:21.592 --> 00:00:25.759 let's begin in a nice, comfortable seat today, Sukhasana. 00:00:27.478 --> 00:00:28.561 Welcome back. 00:00:31.263 --> 00:00:32.610 Let's sit up nice and tall. 00:00:32.610 --> 00:00:34.943 Take your time getting here. 00:00:38.647 --> 00:00:42.564 And welcome, Benji, thanks for joining us today. 00:00:43.988 --> 00:00:44.821 Here we go. 00:00:44.821 --> 00:00:48.404 Hands are gonna come together at the heart. 00:00:49.456 --> 00:00:52.068 Thank you so much for sharing your time and your energy 00:00:52.068 --> 00:00:56.235 with me and with all of the people practicing today. 00:00:59.568 --> 00:01:03.028 One of my favorite things about this practice, this journey, 00:01:03.028 --> 00:01:06.337 is that we take the time to really tend to 00:01:06.337 --> 00:01:10.540 what's going on here, not so much here, here, 00:01:10.540 --> 00:01:12.026 but right here. 00:01:12.026 --> 00:01:14.580 And really ask, "What feels true? 00:01:14.580 --> 00:01:15.845 "Am I being true to myself?" 00:01:15.845 --> 00:01:18.109 But at the same time there's this kind of zoom out, 00:01:18.109 --> 00:01:19.828 global connection of all the people 00:01:19.828 --> 00:01:22.718 doing this practice together, 00:01:22.718 --> 00:01:24.367 even at the same time now. 00:01:24.367 --> 00:01:27.850 So whatever that means to you, you can kind of feel that 00:01:27.850 --> 00:01:32.204 as you slowly lift the heart up to your thumbs. 00:01:32.204 --> 00:01:34.119 So nice and open through the chest. 00:01:34.119 --> 00:01:35.687 Open your heart if you will, 00:01:35.687 --> 00:01:38.437 and then relax the shoulders down 00:01:39.437 --> 00:01:41.104 and close your eyes. 00:01:45.335 --> 00:01:47.668 Today's practice invites you 00:01:48.748 --> 00:01:52.581 to quietly whisper the affirmation, "I trust." 00:01:54.541 --> 00:01:57.708 Or if affirmations are not your thing, 00:01:59.859 --> 00:02:03.109 just think about what trust feels like, 00:02:04.526 --> 00:02:06.609 if it's important to you. 00:02:15.254 --> 00:02:19.087 Residing in the power of trust, just trusting. 00:02:23.903 --> 00:02:25.772 Start to deepen your breath. 00:02:25.772 --> 00:02:28.022 And again, close your eyes. 00:02:29.313 --> 00:02:30.312 Trust me. 00:02:30.312 --> 00:02:33.888 Use the sound of my voice to guide you. 00:02:33.888 --> 00:02:35.555 Then trust yourself, 00:02:36.558 --> 00:02:40.668 thinking about yesterday's Motive practice. 00:02:40.668 --> 00:02:44.835 Trusting your intuitive self and listening to your body. 00:02:46.612 --> 00:02:50.029 And then trust the video, trust the yoga. 00:02:51.740 --> 00:02:52.990 Trust the yoga. 00:02:57.790 --> 00:03:01.790 So as we begin to grow our vocabulary on the mat 00:03:02.733 --> 00:03:05.150 and move in and out of Asana, 00:03:06.263 --> 00:03:07.346 or the poses, 00:03:08.457 --> 00:03:10.373 do your best and just trust the yoga. 00:03:10.373 --> 00:03:11.731 You don't have to get it, 00:03:11.731 --> 00:03:14.393 and you don't have to understand everything and, 00:03:14.393 --> 00:03:18.131 it's my series so I don't expect everyone to. (laughs) 00:03:18.131 --> 00:03:21.707 I know I can be a little bit weird. 00:03:21.707 --> 00:03:24.841 But the whole point is for you to bring yourself to this. 00:03:24.841 --> 00:03:27.082 So in order to bring yourself to this 00:03:27.082 --> 00:03:30.751 and to uncover and unveil and discover and re-discover, 00:03:30.751 --> 00:03:32.251 you have to trust. 00:03:33.584 --> 00:03:37.751 Trust me, trust yourself, trust the video, trust the yoga. 00:03:38.646 --> 00:03:41.513 So take a deep breath in. 00:03:41.513 --> 00:03:43.650 And as you exhale, bow chin to chest, 00:03:43.650 --> 00:03:46.970 start to get that big stretch through the back of the neck. 00:03:46.970 --> 00:03:48.038 And today I invite you 00:03:48.038 --> 00:03:51.092 to really activate the upper back body. 00:03:51.092 --> 00:03:53.205 So it might be kind of soft here, 00:03:53.205 --> 00:03:56.363 hence that kind of Mr. Burns rounding forward. 00:03:56.363 --> 00:04:00.436 So see if you can draw the shoulder blades together. 00:04:00.436 --> 00:04:04.519 Start to breath a little deeper, more fully here. 00:04:07.820 --> 00:04:11.570 And if you like, quietly whisper to yourself, 00:04:12.709 --> 00:04:13.542 "I trust." 00:04:15.402 --> 00:04:16.235 I trust. 00:04:25.166 --> 00:04:27.860 Then slowly open the eyes. 00:04:27.860 --> 00:04:30.449 Shift your heart over your pelvis 00:04:30.449 --> 00:04:34.083 and then lift your head over your heart. 00:04:34.083 --> 00:04:34.916 Ta da, and that's it. 00:04:34.916 --> 00:04:35.749 End of day two. 00:04:35.749 --> 00:04:36.834 Just kidding. (laughs) 00:04:36.834 --> 00:04:39.195 Inhale, reach the fingertips to the sky. 00:04:39.195 --> 00:04:40.028 (deep nasal inhalation) 00:04:40.028 --> 00:04:41.830 Big stretch. 00:04:41.830 --> 00:04:43.456 Notice what's going on in your body today, 00:04:43.456 --> 00:04:46.300 again connecting the dots, day one to day two. 00:04:46.300 --> 00:04:47.867 Careful not to just go through the motions. 00:04:47.867 --> 00:04:49.516 Wiggle the fingertips, inhale, 00:04:49.516 --> 00:04:51.490 lift all four sides of the torso, 00:04:51.490 --> 00:04:54.624 and then on your exhale, gentle twist to the left. 00:04:54.624 --> 00:04:56.877 (mouth exhalation). 00:04:56.877 --> 00:04:59.960 Now think of yesterday's uniting head 00:05:00.994 --> 00:05:03.545 and heart and center. 00:05:03.545 --> 00:05:05.832 So we're not just pushing the body into the pose, 00:05:05.832 --> 00:05:07.075 but see if you can work 00:05:07.075 --> 00:05:11.242 to bring your heart and your center along for the ride. 00:05:14.853 --> 00:05:17.396 So we're not isolating the spine and kind of maneuvering it, 00:05:17.396 --> 00:05:21.229 we're considering the body as one moving part. 00:05:22.435 --> 00:05:24.072 Sit up nice and tall, inhale. 00:05:24.072 --> 00:05:26.057 As you exhale draw your navel in, 00:05:26.057 --> 00:05:30.224 maybe look past your left shoulder or towards your dog. 00:05:34.683 --> 00:05:36.088 And then come back to center, 00:05:36.088 --> 00:05:37.980 bring the hands back to the heart. 00:05:37.980 --> 00:05:39.002 Namaste. 00:05:39.002 --> 00:05:41.010 And inhale, reach for the sky. 00:05:41.010 --> 00:05:44.006 Big stretch all four sides of the torso lift and expand, 00:05:44.006 --> 00:05:47.454 wiggle the fingertips, breathe in, breathe, breathe in. 00:05:47.454 --> 00:05:50.960 And then exhale, gentle twist to the right. 00:05:50.960 --> 00:05:53.805 Be kind. (deep nasal inhalation) 00:05:53.805 --> 00:05:54.838 Breathe deep. 00:05:54.838 --> 00:05:57.520 (mouth exhalation) 00:05:57.520 --> 00:06:00.770 (deep nasal breathing) 00:06:07.063 --> 00:06:08.538 Inhale. 00:06:08.538 --> 00:06:09.861 One last cycle of breath here. 00:06:09.861 --> 00:06:11.870 Sit up nice and tall. 00:06:11.870 --> 00:06:16.037 Exhale, maybe turn to look past your right shoulder. 00:06:17.187 --> 00:06:21.088 And slowly unravel, bring it back to center, 00:06:21.088 --> 00:06:23.619 bring the hands to the heart, inhale. 00:06:23.619 --> 00:06:25.105 (deep nasal inhalation) 00:06:25.105 --> 00:06:27.601 Exhale, relax the shoulders down the back body. 00:06:27.601 --> 00:06:29.459 (mouth exhalation). 00:06:29.459 --> 00:06:30.292 Twice more. 00:06:30.292 --> 00:06:31.769 Big, full breath in. 00:06:31.769 --> 00:06:33.998 (deep nasal inhalation). 00:06:33.998 --> 00:06:36.785 Exhale, relax the shoulders down, elbows down. 00:06:36.785 --> 00:06:38.341 (mouth exhalation). 00:06:38.341 --> 00:06:39.699 And one more time, inhale. 00:06:39.699 --> 00:06:42.160 (deep nasal inhalation). 00:06:42.160 --> 00:06:45.190 And exhale. (mouth exhalation). 00:06:45.190 --> 00:06:46.595 Beautiful. 00:06:46.595 --> 00:06:49.254 Begin to take if forward onto all fours. 00:06:49.254 --> 00:06:53.097 And we're gonna move right into Cat/Cow. 00:06:53.097 --> 00:06:54.514 Nice full breath. 00:06:55.500 --> 00:06:59.667 Inhaling as you drop the belly and open the chest. 00:07:01.259 --> 00:07:03.813 Exhaling as your round through, 00:07:03.813 --> 00:07:06.313 chin to chest, navel draws up. 00:07:08.596 --> 00:07:10.698 Now keep it going, moving with your breath. 00:07:10.698 --> 00:07:12.115 Inhaling to open. 00:07:13.960 --> 00:07:16.421 And exhaling to round. 00:07:16.421 --> 00:07:18.186 Warming up through the spine. 00:07:18.186 --> 00:07:21.436 (deep nasal breathing) 00:07:33.433 --> 00:07:37.218 Great, then inhale, come to a nice neutral spine. 00:07:37.218 --> 00:07:38.460 We're gonna curl the toes under. 00:07:38.460 --> 00:07:41.014 We're gonna light a little fire, 00:07:41.014 --> 00:07:43.568 connecting to your center, your core. 00:07:43.568 --> 00:07:45.670 Now elbow creases are gonna shine forward, 00:07:45.670 --> 00:07:47.806 so upper arm bones rotate out. 00:07:47.806 --> 00:07:48.874 You create lots of space 00:07:48.874 --> 00:07:51.936 between the ears and shoulders, then inhale. 00:07:51.936 --> 00:07:55.001 And as you exhale, lift the knees, let them hover, 00:07:55.001 --> 00:07:56.789 a hovering Table. 00:07:56.789 --> 00:07:59.134 Think about drawing your upper abdominals 00:07:59.134 --> 00:08:01.851 and your lower belly in towards your center. 00:08:01.851 --> 00:08:03.616 Lift your front body to your back body, 00:08:03.616 --> 00:08:05.543 and we're here for five, breathe deep. 00:08:05.543 --> 00:08:06.588 Four, 00:08:06.588 --> 00:08:07.900 three, 00:08:07.900 --> 00:08:10.733 two, trust the yoga, trust, trust, trust. 00:08:10.733 --> 00:08:12.997 And lower, beautiful. 00:08:12.997 --> 00:08:15.574 You're gonna bring the knees in to the center line, 00:08:15.574 --> 00:08:17.791 arches of the feet come together, 00:08:17.791 --> 00:08:19.777 and we're gonna slowly sink the hips back 00:08:19.777 --> 00:08:21.518 and then paint your yoga mat, 00:08:21.518 --> 00:08:24.421 paint two lines all the way back. 00:08:24.421 --> 00:08:25.872 Inhale to look forward. 00:08:25.872 --> 00:08:27.622 Exhale, Child's Pose. 00:08:32.234 --> 00:08:36.401 Now, close your eyes and listen to the sound of your breath. 00:08:39.502 --> 00:08:42.169 This is valuable time to listen, 00:08:45.412 --> 00:08:47.912 to pay attention and to trust. 00:08:53.422 --> 00:08:57.161 Take one more cycle of breath here in and out. 00:08:57.161 --> 00:09:00.411 (deep nasal breathing) 00:09:03.168 --> 00:09:07.335 And then slowly, I swear Benji just breathed out when I did. 00:09:08.243 --> 00:09:10.344 Slowly we're gonna trace those two lines 00:09:10.344 --> 00:09:14.431 all the way back up, so moving with intention. 00:09:14.431 --> 00:09:15.848 Then we'll come back to all-fours, 00:09:15.848 --> 00:09:17.636 walk the knees underneath the hip points. 00:09:17.636 --> 00:09:19.374 Curl the toes under. 00:09:19.374 --> 00:09:22.457 And peel 'er up, Downward Facing Dog. 00:09:23.393 --> 00:09:27.840 When you get there take a nice deep breath in. 00:09:27.840 --> 00:09:29.673 And a long breath out. 00:09:30.684 --> 00:09:31.552 Pedal it out. 00:09:31.552 --> 00:09:33.385 What's going on today? 00:09:35.001 --> 00:09:38.948 For me, my shoulders are a bit sore today. 00:09:38.948 --> 00:09:40.365 My mood is happy. 00:09:41.909 --> 00:09:43.440 But what's going on in your body today 00:09:43.440 --> 00:09:44.480 and what's your mood like? 00:09:44.480 --> 00:09:46.813 And really honoring what is. 00:09:53.246 --> 00:09:56.798 What's true? (mouth exhalation) 00:09:56.798 --> 00:09:59.120 (deep nasal inhalation) 00:09:59.120 --> 00:10:02.265 Great, then find stillness, when you're ready. 00:10:02.265 --> 00:10:03.932 Hug the lower ribs in. 00:10:04.773 --> 00:10:08.720 Claw through the fingertips to eliminate pressure 00:10:08.720 --> 00:10:09.970 for the wrists. 00:10:11.251 --> 00:10:12.918 And close your eyes. 00:10:19.181 --> 00:10:21.514 Then inhale, bend the knees. 00:10:22.780 --> 00:10:26.448 And exhale, begin to step the toes, baby steps, 00:10:26.448 --> 00:10:29.780 all the way up through the center of your mat. 00:10:29.780 --> 00:10:31.592 What's up, creaky old floor? 00:10:31.592 --> 00:10:34.111 I thought you'd never come. 00:10:34.111 --> 00:10:35.778 Come all the way up. 00:10:37.280 --> 00:10:39.452 And we'll meet in a nice forward fold. 00:10:39.452 --> 00:10:42.702 Feet together or hip width apart, yogi's choice. 00:10:42.702 --> 00:10:45.612 So really ask yourself what feels better in your body. 00:10:45.612 --> 00:10:46.587 If the legs are pretty tight, 00:10:46.587 --> 00:10:49.072 sometimes it's nice to give yourself a little extra space. 00:10:49.072 --> 00:10:51.220 In fact I'll take that width, 00:10:51.220 --> 00:10:53.286 with those who take that choice. 00:10:53.286 --> 00:10:56.490 Hip width apart, let the head hang heavy-like, 00:10:56.490 --> 00:10:58.754 let the arms be heavy too. 00:10:58.754 --> 00:11:00.473 Then shift your weight forward and back 00:11:00.473 --> 00:11:04.204 so you can really gather your bearings, if you will, 00:11:04.204 --> 00:11:07.037 throughout the soles of your feet. 00:11:08.298 --> 00:11:11.421 And for those who are not used to yogi toes 00:11:11.421 --> 00:11:13.128 and being barefoot even, 00:11:13.128 --> 00:11:17.295 this is valuable, valuable, (laughs) valuable time 00:11:18.271 --> 00:11:19.537 to really set the foundation 00:11:19.537 --> 00:11:22.811 for a lot of your standing poses. 00:11:22.811 --> 00:11:24.216 And this could just be a great reminder 00:11:24.216 --> 00:11:26.363 for a lot of other folks as well. 00:11:26.363 --> 00:11:27.304 So spreading awareness 00:11:27.304 --> 00:11:29.022 throughout all four corners of the feet. 00:11:29.022 --> 00:11:32.621 Shifting your weight so that it's distributed now evenly. 00:11:32.621 --> 00:11:35.419 (deep nasal inhalation) 00:11:35.419 --> 00:11:38.949 And then shake the head yes and no a couple times. 00:11:38.949 --> 00:11:40.144 Make sure your knees are bent 00:11:40.144 --> 00:11:41.340 and you're not just powering through 00:11:41.340 --> 00:11:43.337 some straight leg forward fold 00:11:43.337 --> 00:11:47.504 because that's maybe how you think yoga's supposed to go. 00:11:49.804 --> 00:11:51.987 And we're gonna spend three more breaths here. 00:11:51.987 --> 00:11:52.892 And in these three breaths 00:11:52.892 --> 00:11:56.596 you can feel your back begin to lengthen. 00:11:56.596 --> 00:11:58.244 (mouth exhalation) 00:11:58.244 --> 00:12:01.161 You're hamstrings begin to turn on. 00:12:06.940 --> 00:12:08.542 And after about three breaths 00:12:08.542 --> 00:12:11.271 you'll press into all four corners of the feet. 00:12:11.271 --> 00:12:12.827 Tuck the chin into the chest, 00:12:12.827 --> 00:12:16.994 and slowly begin to roll it up to standing, nice and slow. 00:12:23.241 --> 00:12:25.408 And as you slowly roll up, 00:12:26.828 --> 00:12:28.349 stacking through the spine, 00:12:28.349 --> 00:12:32.215 see if you can right away find places where you lift, 00:12:32.215 --> 00:12:35.303 and places where you ground. 00:12:35.303 --> 00:12:37.938 Then again, just trust the process here. 00:12:37.938 --> 00:12:38.814 You don't have to get it right 00:12:38.814 --> 00:12:41.798 but see if you can find places where it feels good to lift, 00:12:41.798 --> 00:12:45.798 maybe the chin slightly, the sternum, the heart. 00:12:46.988 --> 00:12:47.847 And encounter that 00:12:47.847 --> 00:12:50.784 by exploring places where it feels really good to ground, 00:12:50.784 --> 00:12:52.944 maybe lengthening in the tailbone down 00:12:52.944 --> 00:12:56.300 to support your back, your spine. 00:12:56.300 --> 00:12:58.575 Maybe you're relaxing your shoulders, 00:12:58.575 --> 00:13:02.742 where a lot of us carry extra tension or tightness. 00:13:04.125 --> 00:13:07.898 And then activate through the feet by lifting the toes 00:13:07.898 --> 00:13:09.256 and if you're feet are hip width apart 00:13:09.256 --> 00:13:12.983 you can even imagine tearing the mat in half 00:13:12.983 --> 00:13:13.816 from left to right. 00:13:13.816 --> 00:13:15.526 So we kinda fire up through the legs. 00:13:15.526 --> 00:13:16.838 And then just for a moment here 00:13:16.838 --> 00:13:18.718 we're gonna stretch through the neck 00:13:18.718 --> 00:13:22.213 by either nodding the head yes and no 00:13:22.213 --> 00:13:26.497 or by drawing circles with the nose one way 00:13:26.497 --> 00:13:28.080 and then the other. 00:13:32.232 --> 00:13:35.611 Now start to deepen your breath here, 00:13:35.611 --> 00:13:38.611 uniting the breath and the movement. 00:13:40.441 --> 00:13:41.474 And then when you feel awesome 00:13:41.474 --> 00:13:43.030 bring the head over the heart, 00:13:43.030 --> 00:13:45.050 the heart over the pelvis. 00:13:45.050 --> 00:13:48.393 Lift the corners of the mouth, just slightly. 00:13:48.393 --> 00:13:49.226 And here we go. 00:13:49.226 --> 00:13:50.739 Let's begin to move. 00:13:50.739 --> 00:13:52.596 Inhale, reach the finger tips up high. 00:13:52.596 --> 00:13:53.596 Big stretch. 00:13:55.058 --> 00:13:59.225 Exhale, bend your knees and rain it down all the way. 00:14:00.642 --> 00:14:01.710 Inhale, 00:14:01.710 --> 00:14:05.216 Slide the hands to the feet, the shins, or the thighs. 00:14:05.216 --> 00:14:09.779 And the goal here, for me, is to find length. 00:14:09.779 --> 00:14:11.880 So if the neck is dropping off here, 00:14:11.880 --> 00:14:16.047 I cannot really expect for my energy to flow effortlessly 00:14:17.569 --> 00:14:20.158 from crown to tail, so find length. 00:14:20.158 --> 00:14:22.190 Pull the elbows back. 00:14:22.190 --> 00:14:24.106 Take one more breath here 00:14:24.106 --> 00:14:27.438 and then use the exhale to bring it back down. 00:14:27.438 --> 00:14:28.271 Awesome. 00:14:28.271 --> 00:14:29.110 Back up the way you came. 00:14:29.110 --> 00:14:32.825 Inhale, reach for the sky, spread the fingertips, engage. 00:14:32.825 --> 00:14:35.019 Create a full body experience 00:14:35.019 --> 00:14:36.737 and then exhale, hands to heart. 00:14:36.737 --> 00:14:39.403 Find places to lift and places to ground. 00:14:39.403 --> 00:14:40.403 This is that 00:14:41.922 --> 00:14:43.422 dance for balance. 00:14:47.321 --> 00:14:51.582 And finding that place in between that feels really you. 00:14:51.582 --> 00:14:52.731 And don't worry, we're not gonna find it today. 00:14:52.731 --> 00:14:54.751 Maybe we'll find it on the last day, maybe not, 00:14:54.751 --> 00:14:58.420 but it's about just having the practice of that dance, 00:14:58.420 --> 00:15:00.153 of the lift and the ground. 00:15:00.153 --> 00:15:01.732 Take one more breath here, inhale. 00:15:01.732 --> 00:15:03.892 (deep nasal inhalation) 00:15:03.892 --> 00:15:05.784 And exhale to relax the shoulders. 00:15:05.784 --> 00:15:07.793 (mouth exhalation). 00:15:07.793 --> 00:15:08.626 Then here we go. 00:15:08.626 --> 00:15:09.766 Inhale to reach for the sky. 00:15:09.766 --> 00:15:12.762 Spread the fingertips, lots of energy in the hands. 00:15:12.762 --> 00:15:16.187 Exhale, bend the knees, draw your navel in and rain it down, 00:15:16.187 --> 00:15:17.789 forward fold. 00:15:17.789 --> 00:15:19.797 Inhale lifts you up halfway. 00:15:19.797 --> 00:15:21.028 Find length. 00:15:21.028 --> 00:15:22.746 Pause here for a cycle of breath. 00:15:22.746 --> 00:15:23.579 Work it out. 00:15:23.579 --> 00:15:26.125 Lift your front buddy, body not buddy, 00:15:26.125 --> 00:15:27.762 lift your front buddy too, 00:15:27.762 --> 00:15:29.929 up to meet your back body. 00:15:30.920 --> 00:15:33.753 And then take an inhale here to kind of catch a wave 00:15:33.753 --> 00:15:36.016 and then exhale to fold. 00:15:36.016 --> 00:15:37.212 One more time up towards the sky. 00:15:37.212 --> 00:15:39.430 Big inhale, press into your feet. 00:15:39.430 --> 00:15:40.544 Move with your breath. 00:15:40.544 --> 00:15:43.040 Exhale, hands to heart, strong legs. 00:15:43.040 --> 00:15:44.376 (mouth exhalation). 00:15:44.376 --> 00:15:45.209 Nice work. 00:15:45.209 --> 00:15:46.407 Inhale to reach for the sky. 00:15:46.407 --> 00:15:48.439 (deep nasal inhalation) 00:15:48.439 --> 00:15:51.852 Exhale nice and slow, controlled movement, forward fold. 00:15:51.852 --> 00:15:53.780 (mouth exhalation) 00:15:53.780 --> 00:15:55.137 Inhale, catch a wave. 00:15:55.137 --> 00:15:56.983 (deep nasal inhalation) 00:15:56.983 --> 00:15:58.678 And now let your exhale take you down. 00:15:58.678 --> 00:16:01.766 (deep nasal exhalation) 00:16:01.766 --> 00:16:04.262 In this forward fold you're gonna bend your knees generously 00:16:04.262 --> 00:16:08.360 so your belly comes onto the tops of your thighs. 00:16:08.360 --> 00:16:10.322 Then slowly send your fingertips 00:16:10.322 --> 00:16:12.470 over towards the left edge of your mat. 00:16:12.470 --> 00:16:13.817 Breathe. 00:16:13.817 --> 00:16:15.384 And then all the way back to center 00:16:15.384 --> 00:16:17.405 as fingertips to the right edge of your mat. 00:16:17.405 --> 00:16:21.259 Breathe, toes stay pointing forward, knees stay bent. 00:16:21.259 --> 00:16:23.941 Then bring it back to center. 00:16:23.941 --> 00:16:25.125 Inhale, halfway lift. 00:16:25.125 --> 00:16:26.646 Once again, find length. 00:16:26.646 --> 00:16:29.189 Imagine placing that perfect cup of coffee 00:16:29.189 --> 00:16:30.907 on the back of the neck here. 00:16:30.907 --> 00:16:33.461 And then exhale, fold. 00:16:33.461 --> 00:16:34.294 Fabulous. 00:16:34.294 --> 00:16:38.461 Plant the palms, step it back, behead your dog. (laughs) 00:16:39.707 --> 00:16:40.648 Here buddy. 00:16:40.648 --> 00:16:41.565 Plank Pose. 00:16:45.361 --> 00:16:47.521 Do not behead your dog. 00:16:47.521 --> 00:16:49.409 Claw through the fingertips. 00:16:49.409 --> 00:16:51.973 Again, lift front body up to meet back body. 00:16:51.973 --> 00:16:52.806 So what we're doing 00:16:52.806 --> 00:16:55.259 is we're finding support from within here. 00:16:55.259 --> 00:16:56.826 You can lower the knees. 00:16:56.826 --> 00:16:58.326 Sorry buddy, geez! 00:16:59.171 --> 00:17:02.259 And everyone send your gaze forward. 00:17:02.259 --> 00:17:05.174 Lowering the knees to Half Plank is always an option. 00:17:05.174 --> 00:17:06.323 Take a deep breath in. 00:17:06.323 --> 00:17:07.472 (deep nasal inhalation) 00:17:07.472 --> 00:17:10.189 And on an exhale hug the elbows into the side body 00:17:10.189 --> 00:17:14.189 and slowly lower all the way down to your belly. 00:17:15.460 --> 00:17:19.686 Then press into the tops of your feet, tuck the chin, 00:17:19.686 --> 00:17:21.219 press into the pubic bone. 00:17:21.219 --> 00:17:23.808 And here we go, big inhale to rise up. 00:17:23.808 --> 00:17:25.909 Bhujangasana, Cobra. 00:17:25.909 --> 00:17:29.357 Keep it nice and small here, we have a lot of time together. 00:17:29.357 --> 00:17:32.213 So just take your time, nice and slow. 00:17:32.213 --> 00:17:33.363 No need to power through. 00:17:33.363 --> 00:17:36.695 Remember our exploration yesterday. 00:17:36.695 --> 00:17:39.702 And we'll take one more breath here. 00:17:39.702 --> 00:17:41.223 And then use the exhale to release. 00:17:41.223 --> 00:17:42.056 Awesome. 00:17:42.056 --> 00:17:44.299 Curl the toes under, lift the kneecaps, tone your quads, 00:17:44.299 --> 00:17:45.132 here we go. 00:17:45.132 --> 00:17:46.882 Press up, Plank Pose. 00:17:47.782 --> 00:17:51.075 Take a deep breath in and then exhale, send it back, 00:17:51.075 --> 00:17:52.562 Downward Facing Dog. 00:17:52.562 --> 00:17:54.758 That's all we are over here, 00:17:54.758 --> 00:17:56.562 just two downward dogs. 00:17:59.447 --> 00:18:02.233 I don't have the heart to move 'im. 00:18:02.233 --> 00:18:06.378 'Tis the at home yoga practice at its finest. 00:18:06.378 --> 00:18:07.608 Take a deep breath in. 00:18:07.608 --> 00:18:08.560 (deep nasal inhalation). 00:18:08.560 --> 00:18:09.756 A nice cleansing breath out. 00:18:09.756 --> 00:18:11.614 (mouth exhalation). 00:18:11.614 --> 00:18:14.493 Now inhale to lift the right leg up high, just hip level. 00:18:14.493 --> 00:18:17.570 Turn the right toes down, claw through the fingertips. 00:18:17.570 --> 00:18:20.612 And then exhale, squeeze, knee towards the third eye, 00:18:20.612 --> 00:18:21.807 shift forward. 00:18:21.807 --> 00:18:25.674 Upper body's in Plank, the shoulders are over the wrists. 00:18:25.674 --> 00:18:27.485 Then step it up. 00:18:27.485 --> 00:18:29.318 Pivot on the back foot 00:18:30.352 --> 00:18:34.519 and bring the hands to the heart as you slowly rise up. 00:18:35.706 --> 00:18:39.084 Now feel what's going on in your body. 00:18:39.084 --> 00:18:41.894 So a lot of times we're like, "Okay, now what next?" 00:18:41.894 --> 00:18:42.727 What next? 00:18:43.659 --> 00:18:47.826 This flush of energy that's happening, this magic. 00:18:50.961 --> 00:18:51.794 Then inhale, 00:18:51.794 --> 00:18:54.282 lift your sternum a little higher to your thumbs. 00:18:54.282 --> 00:18:59.216 Exhale, slow and controlled, turn towards the left. 00:18:59.216 --> 00:19:03.071 Beautiful, adjust your stance as you need. 00:19:03.071 --> 00:19:07.238 And then stay here, or send the fingertips out, Warrior II. 00:19:09.479 --> 00:19:12.359 So find a nice supportive breath here. 00:19:12.359 --> 00:19:15.609 (deep nasal breathing) 00:19:17.769 --> 00:19:20.242 And we don't have to talk about it or think too hard, 00:19:20.242 --> 00:19:23.318 but feel, notice what it feels like, 00:19:23.318 --> 00:19:25.234 trust that something awesome is happening 00:19:25.234 --> 00:19:27.742 when you choose to sync up with your breath, 00:19:27.742 --> 00:19:32.537 to breathe full, conscious inhalations and exhalations 00:19:32.537 --> 00:19:36.032 as you move your body in these shapes that are challenging. 00:19:36.032 --> 00:19:38.539 Inhale, reach forward. 00:19:38.539 --> 00:19:42.034 Exhale, send it back, Peaceful Warrior. 00:19:42.034 --> 00:19:45.447 Inhale, lift your chest, lift your sternum. 00:19:45.447 --> 00:19:48.986 And then exhale, to cartwheel it all the way down. 00:19:48.986 --> 00:19:51.424 Come back to your nice low lunge. 00:19:51.424 --> 00:19:53.341 Inhale to look forward. 00:19:54.512 --> 00:19:57.844 And exhale to plant the palms and step it back once again, 00:19:57.844 --> 00:19:59.511 Half Plank or Plank. 00:20:00.851 --> 00:20:03.057 Press away from your yoga mat. 00:20:03.057 --> 00:20:04.140 Breathe deep. 00:20:06.308 --> 00:20:08.572 Find length through the crown. 00:20:08.572 --> 00:20:10.546 Then everyone, whatever variation you're in, 00:20:10.546 --> 00:20:12.833 smile, look forward, take a deep breath in, 00:20:12.833 --> 00:20:14.760 then exhale, hug the elbows in. 00:20:14.760 --> 00:20:17.477 And keep your front body lifting to meet the back body 00:20:17.477 --> 00:20:21.157 as you slowly lower down, everyone, to the belly. 00:20:21.157 --> 00:20:23.665 Now press into your foundation firmly. 00:20:23.665 --> 00:20:25.383 Keep the elbows sucking in. 00:20:25.383 --> 00:20:29.107 Tuck the chin and inhale, open your heart, Cobra. 00:20:29.107 --> 00:20:31.133 Exhale, to cascade it down. 00:20:31.133 --> 00:20:32.538 (mouth exhalation) 00:20:32.538 --> 00:20:33.371 Fabulous. 00:20:33.371 --> 00:20:34.454 Curl the toes under. 00:20:34.454 --> 00:20:35.287 Here we go. 00:20:35.287 --> 00:20:36.184 Lift the kneecaps. 00:20:36.184 --> 00:20:38.866 Tone your quads, inhale, press up into your power. 00:20:38.866 --> 00:20:39.864 (mouth exhalation). 00:20:39.864 --> 00:20:42.947 And then exhale, Downward Facing Dog. 00:20:44.682 --> 00:20:46.515 Take a deep breath in. 00:20:47.689 --> 00:20:49.222 And a long breath out. 00:20:49.222 --> 00:20:51.579 (mouth exhalation) 00:20:51.579 --> 00:20:53.343 One more big inhale in here. 00:20:53.343 --> 00:20:54.539 (deep nasal inhalation) 00:20:54.539 --> 00:20:56.397 And then exhale out through the mouth. 00:20:56.397 --> 00:20:57.999 (mouth exhalation) 00:20:57.999 --> 00:21:01.122 Now inhale, lift the left leg up high. 00:21:01.122 --> 00:21:02.283 Turn the left toes down, 00:21:02.283 --> 00:21:06.079 claw through the fingertips, strong body. 00:21:06.079 --> 00:21:06.912 Here we go. 00:21:06.912 --> 00:21:09.493 Exhale, shifting forward nice and slow. 00:21:09.493 --> 00:21:10.910 Squeeze and lift. 00:21:11.757 --> 00:21:13.939 And then step it up. 00:21:13.939 --> 00:21:16.238 Pivot on the back foot, hands come together, 00:21:16.238 --> 00:21:19.756 Anjali Mudra and we lift all the way up. 00:21:19.756 --> 00:21:22.566 (deep nasal exhalation) 00:21:22.566 --> 00:21:24.566 Take a moment to notice. 00:21:25.515 --> 00:21:26.664 Control your breath. 00:21:26.664 --> 00:21:29.914 (deep nasal breathing) 00:21:33.433 --> 00:21:36.231 And when you're ready, navel draws in from here. 00:21:36.231 --> 00:21:38.785 Dial it to the right, nice and slow. 00:21:38.785 --> 00:21:40.642 Press into the outer edge of that back foot. 00:21:40.642 --> 00:21:43.603 So I've been really loving playing with this transition, 00:21:43.603 --> 00:21:45.043 so you can really feel, 00:21:45.043 --> 00:21:49.443 oh the power of the knife edge of that back foot. 00:21:49.443 --> 00:21:51.138 Lengthen tailbone down, 00:21:51.138 --> 00:21:52.721 lift heart up high. 00:21:54.192 --> 00:21:57.384 And stay here, or if you like send the fingertips out. 00:21:57.384 --> 00:22:00.403 (mouth exhalation) 00:22:00.403 --> 00:22:02.121 Warrior II. 00:22:02.121 --> 00:22:05.244 (deep nasal breathing) 00:22:05.244 --> 00:22:07.172 Breathe deep, pay attention. 00:22:07.172 --> 00:22:08.983 (mouth exhalation) 00:22:08.983 --> 00:22:12.001 And then we'll send the left fingertips forward. 00:22:12.001 --> 00:22:14.950 Take a deep breath in as you reach up, 00:22:14.950 --> 00:22:16.390 and then exhale to send it back. 00:22:16.390 --> 00:22:17.737 Front knee stays bent here. 00:22:17.737 --> 00:22:18.570 (mouth exhalation) 00:22:18.570 --> 00:22:22.381 Lots of length in the neck so we're not crunching here. 00:22:22.381 --> 00:22:24.842 Inhale in again, and exhale. 00:22:24.842 --> 00:22:28.662 From your center, cartwheel it all the way back. 00:22:28.662 --> 00:22:29.707 Awesome work. 00:22:29.707 --> 00:22:32.342 Way to move mindfully, super strong. 00:22:32.342 --> 00:22:35.465 So loop the shoulders, inhale, find length here. 00:22:35.465 --> 00:22:36.298 Nice little lunge. 00:22:36.298 --> 00:22:38.832 You can always lower the back knee, do your thing. 00:22:38.832 --> 00:22:39.665 And then here we go. 00:22:39.665 --> 00:22:44.358 Plant the palms, step it back, Half Plank or Plank. 00:22:44.358 --> 00:22:46.808 Upper arm bones rotate back. 00:22:46.808 --> 00:22:50.070 Navel draws in, everyone, inhale to look forward, smile. 00:22:50.070 --> 00:22:53.237 Exhale, hug the elbows in, lower down. 00:22:54.320 --> 00:22:56.119 Press into the tops of the feet, inhale. 00:22:56.119 --> 00:22:58.998 Find your Cobra, open your heart. 00:22:58.998 --> 00:23:01.251 And exhale to release. 00:23:01.251 --> 00:23:03.143 Curl the toes under, press up to Plank. 00:23:03.143 --> 00:23:04.827 Big breath, big breath. 00:23:04.827 --> 00:23:07.125 And then exhale, Downward Facing Dog. 00:23:07.125 --> 00:23:08.681 (mouth exhalation) 00:23:08.681 --> 00:23:09.514 Awesome work. 00:23:09.514 --> 00:23:10.655 Claw through your fingertips, 00:23:10.655 --> 00:23:13.337 really root down through your index finger and thumb. 00:23:13.337 --> 00:23:18.109 And this time I invite you to really turn your big toes in. 00:23:18.109 --> 00:23:21.239 Feel that inner spiral of the femurs, 00:23:21.239 --> 00:23:22.225 the tops of the thighs. 00:23:22.225 --> 00:23:23.536 Your inner thighs spiraling 00:23:23.536 --> 00:23:27.251 out towards the back edge of your mat. 00:23:27.251 --> 00:23:30.989 So the upper arm bones rotate out and the inner thighs, 00:23:30.989 --> 00:23:35.482 (chuckles) I got excited, rotate in. 00:23:35.482 --> 00:23:38.443 So these are two opposing spirals 00:23:38.443 --> 00:23:42.251 that we play with a lot here in the physical yoga practice 00:23:42.251 --> 00:23:44.501 in the Hatha Yoga practice. 00:23:46.454 --> 00:23:48.636 Inhale to find more length in the neck, 00:23:48.636 --> 00:23:50.703 so careful if it's just hanging here. 00:23:50.703 --> 00:23:52.340 Just lots of awareness. 00:23:52.340 --> 00:23:54.650 And then exhale to lower to the knees. 00:23:54.650 --> 00:23:57.448 (mouth exhalation) 00:23:57.448 --> 00:23:58.958 Bring the knees together, really together. 00:23:58.958 --> 00:24:01.732 Bring the feet together, really together, 00:24:01.732 --> 00:24:03.880 and send the hips back. 00:24:03.880 --> 00:24:06.063 Look forward on the inhale. 00:24:06.063 --> 00:24:07.294 (deep nasal inhalation) 00:24:07.294 --> 00:24:11.492 On the exhale paint a wall with your palms. 00:24:11.492 --> 00:24:14.909 Drag them all the way back, Child's Pose. 00:24:19.549 --> 00:24:22.138 Notice where you're holding or clenching here 00:24:22.138 --> 00:24:25.138 and see if you can soften and relax. 00:24:36.001 --> 00:24:38.474 And then inhale deeply. 00:24:38.474 --> 00:24:41.759 Feel the skin of the back stretch as you breathe in. 00:24:41.759 --> 00:24:44.232 (deep nasal inhalation) 00:24:44.232 --> 00:24:47.762 And then exhale, slowly, gently lift the forehead. 00:24:47.762 --> 00:24:49.782 Reach the fingertips forward 00:24:49.782 --> 00:24:52.782 and come to Tabletop position here. 00:24:53.799 --> 00:24:56.957 From here we'll walk the knees out, hip width apart. 00:24:56.957 --> 00:24:58.629 And you're gonna curl just the right toes under, 00:24:58.629 --> 00:24:59.499 send it out. 00:24:59.499 --> 00:25:01.926 Feel that nice stretch through the calf. 00:25:01.926 --> 00:25:04.843 You can even rock front, rock back. 00:25:07.813 --> 00:25:09.705 And then inhale, look forward. 00:25:09.705 --> 00:25:12.793 Exhale, lift up through your right leg. 00:25:12.793 --> 00:25:15.626 Right heel up, toes down. 00:25:15.626 --> 00:25:17.948 Then this one we're gonna lift just a hair more, 00:25:17.948 --> 00:25:19.875 just to fire up through that glute. 00:25:19.875 --> 00:25:21.849 And then we're gonna bend the right knee 00:25:21.849 --> 00:25:23.637 and we're gonna bring it all the way up and in 00:25:23.637 --> 00:25:26.307 for a One Legged Pigeon. 00:25:26.307 --> 00:25:28.537 So walk the hands forward 00:25:28.537 --> 00:25:30.754 and take a second to get settled in here. 00:25:30.754 --> 00:25:33.633 Keep the toes on both feet active. 00:25:33.633 --> 00:25:37.116 So lots of activity to the tips of the toes 00:25:37.116 --> 00:25:38.846 to protect the knee. 00:25:38.846 --> 00:25:40.181 So to intensify this stretch, 00:25:40.181 --> 00:25:43.490 in time we'll bring the heel out, but don't overdo it. 00:25:43.490 --> 00:25:45.139 So begin to check in and start slow, 00:25:45.139 --> 00:25:46.126 just like with our Cobras, 00:25:46.126 --> 00:25:48.796 we tend to kinda press up into that Cobra. 00:25:48.796 --> 00:25:49.629 Feel it out. 00:25:49.629 --> 00:25:51.582 Keep that right heel in today maybe, 00:25:51.582 --> 00:25:54.624 and we'll loop the shoulders, 00:25:54.624 --> 00:25:55.874 find that lift. 00:25:57.190 --> 00:25:58.523 And then inhale. 00:26:00.487 --> 00:26:02.786 Press into the fingertips. 00:26:02.786 --> 00:26:06.036 And then exhale to slowly bow the head. 00:26:07.383 --> 00:26:09.438 Now listen carefully, press into the back foot, 00:26:09.438 --> 00:26:10.772 inhale to rise up. 00:26:10.772 --> 00:26:13.594 (deep nasal inhalation). Ooh! 00:26:13.594 --> 00:26:15.207 And exhale. 00:26:15.207 --> 00:26:16.984 Softly lower down. 00:26:16.984 --> 00:26:18.180 One more time, you got it. 00:26:18.180 --> 00:26:20.780 Again reminder to stay active in the toes, inhale. 00:26:20.780 --> 00:26:23.079 (deep nasal inhalation) 00:26:23.079 --> 00:26:24.774 Catch a wave. 00:26:24.774 --> 00:26:26.051 And then exhale, release. 00:26:26.051 --> 00:26:28.756 And now you can come onto the forearms here 00:26:28.756 --> 00:26:32.006 and relax the weight of your head over. 00:26:32.924 --> 00:26:35.467 Only here for a couple cycles of breath. 00:26:35.467 --> 00:26:37.998 So I invite you to really tap into the sound of your breath. 00:26:37.998 --> 00:26:40.415 To close your eyes and trust. 00:26:43.954 --> 00:26:46.044 Trust that this time is valuable. 00:26:46.044 --> 00:26:49.294 (deep nasal breathing) 00:26:50.153 --> 00:26:52.824 Trust that this practice, this series, 00:26:52.824 --> 00:26:54.379 found you at the right time. 00:26:54.379 --> 00:26:57.990 (deep nasal breathing) 00:26:57.990 --> 00:27:01.407 Trust that everything is as it should be. 00:27:08.439 --> 00:27:09.798 Press into the top of the back foot. 00:27:09.798 --> 00:27:11.945 Connect to your center. 00:27:11.945 --> 00:27:14.028 And slowly begin to rise. 00:27:15.382 --> 00:27:17.112 Hands come to the yoga mat. 00:27:17.112 --> 00:27:19.167 Keep the toes active 00:27:19.167 --> 00:27:22.139 and slowly we'll lift the right knee back. 00:27:22.139 --> 00:27:26.702 Come to all fours to reset, Tabletop position. 00:27:26.702 --> 00:27:29.221 So notice if your lower belly's kind of dropping down here. 00:27:29.221 --> 00:27:33.388 See if you can, again zip up through the abdominal wall. 00:27:34.736 --> 00:27:36.129 More on this later. 00:27:36.129 --> 00:27:38.846 Just to support your back. 00:27:38.846 --> 00:27:40.982 To support the energy that runs up and down your spine. 00:27:40.982 --> 00:27:45.545 Curl the left toes under, send that left heel out. 00:27:45.545 --> 00:27:49.318 And you can stay here breathing deep. 00:27:49.318 --> 00:27:51.826 Rocking front or back. 00:27:51.826 --> 00:27:52.940 Or when you're ready 00:27:52.940 --> 00:27:55.018 go ahead and lift that left leg up high. 00:27:55.018 --> 00:27:57.935 Left heel lifts up, toes dial down. 00:27:59.291 --> 00:28:02.135 And then pressing into both palms evenly here, 00:28:02.135 --> 00:28:03.333 we're gonna fire up through the glute 00:28:03.333 --> 00:28:05.496 by lifting the left heel just a hair more. 00:28:05.496 --> 00:28:06.329 Don't overdo it. 00:28:06.329 --> 00:28:07.691 Inhale, look forward. 00:28:07.691 --> 00:28:10.651 And then exhale, bend the left knee. 00:28:10.651 --> 00:28:13.901 Travel on up to your One Legged Pigeon. 00:28:17.269 --> 00:28:20.694 And then root down through the top of your back foot firmly. 00:28:20.694 --> 00:28:24.804 For this one let's really hug that left heel in, 00:28:24.804 --> 00:28:26.127 unless you're really craving a nice line, 00:28:26.127 --> 00:28:30.748 or unless your body, your hips are nice and open. 00:28:30.748 --> 00:28:31.689 Should have considered that. 00:28:31.689 --> 00:28:33.337 (smacking) Adriene! 00:28:33.337 --> 00:28:35.729 So some people have naturally open hips. 00:28:35.729 --> 00:28:37.447 (mouth exhalation) 00:28:37.447 --> 00:28:38.898 And inhale. 00:28:38.898 --> 00:28:40.731 Oh my goodness, Benji. 00:28:41.650 --> 00:28:44.332 Inhale, lift your chest. 00:28:44.332 --> 00:28:46.271 Lift your heart and exhale. 00:28:46.271 --> 00:28:48.854 Slowly forehead kisses the mat. 00:28:50.241 --> 00:28:52.703 Twice more, inhale, press in your fingertips. 00:28:52.703 --> 00:28:54.792 Press into the top of your back foot. 00:28:54.792 --> 00:28:56.151 Lift your chest. 00:28:56.151 --> 00:28:57.962 And exhale to fold. 00:28:57.962 --> 00:28:59.808 (mouth exhalation) 00:28:59.808 --> 00:29:02.397 Now really sync up with your breath. 00:29:02.397 --> 00:29:03.837 Inhale, rise. 00:29:03.837 --> 00:29:06.240 (deep nasal inhalation) 00:29:06.240 --> 00:29:08.490 And exhale, cascading down. 00:29:10.884 --> 00:29:12.753 Find what feels good on this side. 00:29:12.753 --> 00:29:14.564 (deep nasal inhalation) 00:29:14.564 --> 00:29:16.735 And see if each time you come to this shape 00:29:16.735 --> 00:29:17.641 through our journey 00:29:17.641 --> 00:29:20.241 you can find places where you're holding and clenching 00:29:20.241 --> 00:29:22.948 and see if you can soften. 00:29:22.948 --> 00:29:27.115 And I'm gonna just tell you now, it ain't always easy. 00:29:30.983 --> 00:29:32.666 Let the weight of your head go 00:29:32.666 --> 00:29:34.802 and for a couple cycles of breath here, 00:29:34.802 --> 00:29:36.439 (deep nasal inhalation) 00:29:36.439 --> 00:29:37.565 really listen. 00:29:37.565 --> 00:29:40.565 (mouth exhalation). 00:29:41.803 --> 00:29:43.069 Trust the yoga. 00:29:43.069 --> 00:29:46.319 (deep nasal breathing) 00:30:08.332 --> 00:30:09.783 And then begin to press firmly 00:30:09.783 --> 00:30:11.583 through the top of your right foot. 00:30:11.583 --> 00:30:12.453 Connect to your center. 00:30:12.453 --> 00:30:15.542 So for me this movement starts in the back foot 00:30:15.542 --> 00:30:17.422 and then I connect to my core 00:30:17.422 --> 00:30:20.232 and then I slowly unravel from there. 00:30:20.232 --> 00:30:22.100 So it's really not about your arms pressing you up. 00:30:22.100 --> 00:30:24.439 The arms do help eventually, right? 00:30:24.439 --> 00:30:27.203 But inhale, we lift the heart. 00:30:27.203 --> 00:30:28.120 And exhale. 00:30:29.420 --> 00:30:30.922 Hands press into the earth. 00:30:30.922 --> 00:30:34.173 We slowly come back to that Tabletop position. 00:30:34.173 --> 00:30:35.090 Neutralize. 00:30:37.238 --> 00:30:39.536 Press away from your yoga mat, inhale. 00:30:39.536 --> 00:30:40.369 And then exhale, 00:30:40.369 --> 00:30:43.066 you're just gonna send the legs to one side, any side, 00:30:43.066 --> 00:30:47.338 and come through to a nice comfortable seat. 00:30:47.338 --> 00:30:49.776 Send your legs out long. 00:30:49.776 --> 00:30:51.715 We're gonna Windshield Wiper the toes just one way 00:30:51.715 --> 00:30:53.298 and then the other. 00:30:55.663 --> 00:30:56.663 Very ancient 00:30:57.845 --> 00:30:58.678 yoga move. 00:31:02.176 --> 00:31:03.290 I'm full of 'em. 00:31:03.290 --> 00:31:06.882 Full of the ancient yoga moves, guys. 00:31:06.882 --> 00:31:09.630 And I mean the best teachers are our children. 00:31:09.630 --> 00:31:11.334 We see them moving their body like this all the time, 00:31:11.334 --> 00:31:15.270 just kind of counterbalancing however they were sitting. 00:31:15.270 --> 00:31:16.164 You guys know that? 00:31:16.164 --> 00:31:17.062 Like they're doing something here 00:31:17.062 --> 00:31:19.790 and they come out and then they very naturally do this. 00:31:19.790 --> 00:31:24.144 So that's what this practice is all about, balance. 00:31:24.144 --> 00:31:26.884 We do one thing and then we go, "How do I feel? 00:31:26.884 --> 00:31:28.884 "How do I support that?" 00:31:31.342 --> 00:31:33.153 Now bring the feet to stillness, 00:31:33.153 --> 00:31:35.290 and you're gonna flex the toes up towards your face. 00:31:35.290 --> 00:31:37.356 So really activate through the feet. 00:31:37.356 --> 00:31:39.771 If you wanna have some fun with me you can spread the toes, 00:31:39.771 --> 00:31:40.604 yogi toes! 00:31:44.926 --> 00:31:48.699 Most people are like, "What the heck?" 00:31:48.699 --> 00:31:51.834 And some people are like, "Oh yeah." 00:31:51.834 --> 00:31:53.633 If you know, you know. 00:31:53.633 --> 00:31:54.702 Just kidding, there's something to know, 00:31:54.702 --> 00:31:56.242 you just spread your toes, activate. 00:31:56.242 --> 00:31:57.485 It'll change your life. 00:31:57.485 --> 00:32:00.294 So try to get as much space between every toe 00:32:00.294 --> 00:32:01.641 and if you're like, "I cannot do that." 00:32:01.641 --> 00:32:02.782 Well then 00:32:02.782 --> 00:32:04.529 this is gonna be a fun journey. 00:32:04.529 --> 00:32:06.189 Lift your heart, lift your chest, 00:32:06.189 --> 00:32:07.849 and then begin to dig into your heels, 00:32:07.849 --> 00:32:10.554 everyone bend the knees a little, or a lot. 00:32:10.554 --> 00:32:13.027 And then you're gonna reach the fingertips behind the ears, 00:32:13.027 --> 00:32:15.547 reach for the sky, deep breath in. 00:32:15.547 --> 00:32:17.892 Then find a big beach ball up and overhead. 00:32:17.892 --> 00:32:19.401 Create space in the lower belly. 00:32:19.401 --> 00:32:20.516 No toxic thoughts. 00:32:20.516 --> 00:32:21.349 Don't you dare. 00:32:21.349 --> 00:32:23.233 Inhale, lots of lovin'. 00:32:23.233 --> 00:32:26.890 And then exhale, take your big beach ball over 00:32:26.890 --> 00:32:30.557 towards your toes in offering to thine toes. 00:32:31.685 --> 00:32:35.795 And now we really are in a yoga pose, Paschimottanasana. 00:32:35.795 --> 00:32:39.428 Relax the weight of the head over. 00:32:39.428 --> 00:32:40.624 In time, if you like, 00:32:40.624 --> 00:32:43.283 you can work to straighten through the legs. 00:32:43.283 --> 00:32:46.046 Wherever you are, use an inhale to open the chest, 00:32:46.046 --> 00:32:48.148 find extension, look forward. 00:32:48.148 --> 00:32:49.866 (deep nasal inhalation) 00:32:49.866 --> 00:32:54.266 And then exhale to close your eyes and go inward, 00:32:54.266 --> 00:32:56.054 forward fold. 00:32:56.054 --> 00:32:56.887 Big stretch here. 00:32:56.887 --> 00:32:57.720 Deep breath in. 00:32:57.720 --> 00:32:59.479 (deep nasal inhalation) 00:32:59.479 --> 00:33:00.350 Long breath out. 00:33:00.350 --> 00:33:02.486 (mouth exhalation) 00:33:02.486 --> 00:33:03.844 Twice more, inhale. 00:33:03.844 --> 00:33:06.062 (deep nasal inhalation) 00:33:06.062 --> 00:33:06.921 And exhale. 00:33:06.921 --> 00:33:09.011 (mouth exhalation) 00:33:09.011 --> 00:33:10.810 And last time, inhale. 00:33:10.810 --> 00:33:13.074 (deep nasal inhalation) 00:33:13.074 --> 00:33:13.907 And exhale. 00:33:13.907 --> 00:33:16.186 (mouth exhalation) 00:33:16.186 --> 00:33:19.611 And slowly, navel draws in towards the spine, 00:33:19.611 --> 00:33:22.246 chin tucks to the chest even more. 00:33:22.246 --> 00:33:25.195 And we slowly begin to roll it up. 00:33:25.195 --> 00:33:27.772 Now, come onto the soles of your feet here. 00:33:27.772 --> 00:33:29.200 Press the palms into the earth. 00:33:29.200 --> 00:33:31.964 Lift your bum, bring it towards your heels 00:33:31.964 --> 00:33:36.062 and then you're gonna shift your knees to one side 00:33:36.062 --> 00:33:37.645 and then the other. 00:33:38.546 --> 00:33:40.973 And then one side and then the other. 00:33:40.973 --> 00:33:41.844 And you're gonna notice 00:33:41.844 --> 00:33:43.608 that you're gonna start to inch down a little bit 00:33:43.608 --> 00:33:45.919 towards the front edge of your mat. 00:33:45.919 --> 00:33:47.962 And then you'll even it out, 00:33:47.962 --> 00:33:50.624 and then we're gonna slowly come to lie down. 00:33:50.624 --> 00:33:54.189 So come onto the forearms here, nice and slow. 00:33:54.189 --> 00:33:55.439 And we release. 00:33:56.382 --> 00:33:58.204 (mouth exhalation). 00:33:58.204 --> 00:34:01.943 Legs out long. (chuckles) 00:34:01.943 --> 00:34:04.693 Arms resting gently at your side. 00:34:06.018 --> 00:34:07.736 Take a moment to snuggle your shoulder blades 00:34:07.736 --> 00:34:09.791 underneath your heart space. 00:34:09.791 --> 00:34:12.473 Tuck the chin slightly. 00:34:12.473 --> 00:34:16.454 And allow your body to grow really soft and heavy, 00:34:16.454 --> 00:34:17.345 (mouth exhalation) 00:34:17.345 --> 00:34:19.554 Soft and heavy, what does that mean? 00:34:19.554 --> 00:34:20.387 Well. 00:34:25.917 --> 00:34:28.334 Then soft fingers, soft toes. 00:34:29.864 --> 00:34:31.197 Close your eyes. 00:34:34.194 --> 00:34:35.861 Notice how you feel. 00:34:43.657 --> 00:34:44.574 In order to 00:34:47.685 --> 00:34:51.482 be in a place where we can feel brave 00:34:51.482 --> 00:34:54.268 and empowered to take new paths, 00:34:54.268 --> 00:34:56.018 to carve new grooves, 00:34:59.702 --> 00:35:03.285 we have to have this relationship to trust. 00:35:09.686 --> 00:35:13.808 So trust me, trust yourself, trust the video. 00:35:13.808 --> 00:35:16.975 Trust the yoga and trust this process. 00:35:24.014 --> 00:35:26.963 Take one more cycle of breath here. 00:35:26.963 --> 00:35:30.380 (peaceful, serene music) 00:35:34.289 --> 00:35:37.656 And then gently draw the hands together at your heart. 00:35:37.656 --> 00:35:41.766 We'll bring the thumbs right up to that third eye. 00:35:41.766 --> 00:35:42.599 Thank you so much 00:35:42.599 --> 00:35:45.794 for sharing your time and your energy with me. 00:35:45.794 --> 00:35:47.794 I will see you tomorrow. 00:35:50.276 --> 00:35:51.109 Namaste.