WEBVTT 00:00:00.541 --> 00:00:02.994 - Hello, my darling friends and welcome to True, 00:00:02.994 --> 00:00:04.848 your 30-day yoga journey. 00:00:04.848 --> 00:00:06.431 Today is day three. 00:00:07.489 --> 00:00:09.239 Get ready to stretch. 00:00:11.617 --> 00:00:14.200 (upbeat music) 00:00:20.963 --> 00:00:25.943 All righty, partners, let's begin lying flat on the back. 00:00:25.943 --> 00:00:27.355 Yay. 00:00:27.355 --> 00:00:29.576 Take your time getting there. 00:00:29.576 --> 00:00:31.743 Come on down to yoga town. 00:00:33.227 --> 00:00:36.776 And, you're gonna extend the legs out long 00:00:36.776 --> 00:00:38.997 and then when you're ready take a deep breath in 00:00:38.997 --> 00:00:42.325 and reach the fingertips all the way up and over your head. 00:00:42.325 --> 00:00:46.935 So, you're taking a nice big, full body stretch. 00:00:46.935 --> 00:00:49.237 Now, we're coming off yesterday's practice. 00:00:49.237 --> 00:00:50.813 We're gonna close the eyes. 00:00:50.813 --> 00:00:54.646 So, trust me, trust yourself, trust the video. 00:00:57.027 --> 00:01:00.676 And, you're gonna hook the thumbs here, little Wu Tang 00:01:00.676 --> 00:01:02.707 and then you're just gonna flex through the feet. 00:01:02.707 --> 00:01:04.845 So, press into your heels, let the weight 00:01:04.845 --> 00:01:06.416 of your hands draw down. 00:01:06.416 --> 00:01:08.656 A big stretch through the shoulders. 00:01:08.656 --> 00:01:10.739 Take one more big inhale. 00:01:11.737 --> 00:01:13.753 Then slowly release. 00:01:13.753 --> 00:01:14.586 (exhaling deeply) 00:01:14.586 --> 00:01:17.536 Relax the hands down gently at your sides. 00:01:17.536 --> 00:01:21.085 You can soften through the toes and the feet. 00:01:21.085 --> 00:01:24.144 Now, make sure that you're not holding on in your legs. 00:01:24.144 --> 00:01:25.965 Sometimes you don't realize 00:01:25.965 --> 00:01:27.795 that you're actually holding, gripping, 00:01:27.795 --> 00:01:30.212 so relax from the waist down. 00:01:31.824 --> 00:01:33.816 And, then press into your head physically, literally 00:01:33.816 --> 00:01:37.164 press into your head and lift your chest up 00:01:37.164 --> 00:01:40.395 and then snuggle your shoulder blades underneath you 00:01:40.395 --> 00:01:42.965 and that might allow you to open the palms. 00:01:42.965 --> 00:01:47.132 And, just feel a broader opening through the chest. 00:01:48.443 --> 00:01:50.912 All righty, nice and easy, here we go. 00:01:50.912 --> 00:01:55.576 Dropping the left ear over to the Earth, pause here. 00:01:55.576 --> 00:01:57.483 Reach your right fingertips out a little bit further. 00:01:57.483 --> 00:02:01.865 Feel that stretch to the right side of your neck. 00:02:01.865 --> 00:02:04.792 And, then slowly bring you back to center. 00:02:04.792 --> 00:02:08.246 And, rock your right ear to the Earth 00:02:08.246 --> 00:02:09.728 and reach out through your left fingertips, 00:02:09.728 --> 00:02:14.562 just a little more, maybe just a little adjustment. 00:02:14.562 --> 00:02:16.599 Then breathe deep as you feel that stretch 00:02:16.599 --> 00:02:20.799 through the left side of your neck, the trap. 00:02:20.799 --> 00:02:24.428 And, then slowly come back to center. 00:02:24.428 --> 00:02:25.724 Take a deep breath in. 00:02:25.724 --> 00:02:27.802 (inhaling deeply) 00:02:27.802 --> 00:02:29.608 And, a long breath out. 00:02:29.608 --> 00:02:31.316 Arrive here now. 00:02:31.316 --> 00:02:33.452 (exhaling strongly) 00:02:33.452 --> 00:02:34.375 Awesome. 00:02:34.375 --> 00:02:36.012 Now, you're gonna press the palms into the Earth, 00:02:36.012 --> 00:02:39.129 hug your navel down so you're connecting 00:02:39.129 --> 00:02:43.017 to your center, kind of engaging that transverse abdominis. 00:02:43.017 --> 00:02:45.736 Not kind of, you're engaging the transverse abdominis 00:02:45.736 --> 00:02:49.724 by scooping the tailbone up, zipping upper abdominals 00:02:49.724 --> 00:02:53.250 and lower belly in towards the middle. 00:02:53.250 --> 00:02:55.382 Inhale (inhaling deeply). 00:02:55.382 --> 00:02:57.978 Exhale, slowly begin to lift your right knee 00:02:57.978 --> 00:02:59.283 up towards your chest. 00:02:59.283 --> 00:03:02.113 You're gonna give your right shin a big hug. 00:03:02.113 --> 00:03:06.123 And, try to keep this engaging quality in your center. 00:03:06.123 --> 00:03:10.525 So, try to keep your transverse abdominis turned on here. 00:03:10.525 --> 00:03:12.961 As you scoop the tailbone up, hug the lower ribs down 00:03:12.961 --> 00:03:16.214 and then squeeze that right knee into the chest. 00:03:16.214 --> 00:03:18.211 Now, if it feels better in your body, 00:03:18.211 --> 00:03:20.952 if your body's kind of telling you to lift the left knee 00:03:20.952 --> 00:03:23.270 and place it on the Earth, go for it. 00:03:23.270 --> 00:03:25.530 Otherwise, we might begin to activate 00:03:25.530 --> 00:03:27.535 through the left toes and firm down 00:03:27.535 --> 00:03:29.785 through the left thighbone. 00:03:30.643 --> 00:03:34.202 So, the reason today is stretch, day three, 00:03:34.202 --> 00:03:37.380 is so many people think that they have to be flexible 00:03:37.380 --> 00:03:38.395 to do yoga. 00:03:38.395 --> 00:03:41.484 That is the number one thing I hear everywhere I go. 00:03:41.484 --> 00:03:43.499 I talk about what I do or if people ask me 00:03:43.499 --> 00:03:45.630 about my life, their first response, 00:03:45.630 --> 00:03:49.601 their initial response is, "Well, I'm not flexible. 00:03:49.601 --> 00:03:50.676 "I can't do yoga." 00:03:50.676 --> 00:03:53.511 And, sometimes people know that, 00:03:53.511 --> 00:03:56.826 you know, they say, "I should do yoga 00:03:56.826 --> 00:03:58.785 "because I'm not flexible." 00:03:58.785 --> 00:04:02.346 But you don't have to be flexible to do yoga. 00:04:02.346 --> 00:04:05.414 Today, we'll introduce some movements 00:04:05.414 --> 00:04:07.795 and some synchronization with breath 00:04:07.795 --> 00:04:10.212 that invite more flexibility. 00:04:11.345 --> 00:04:14.327 But, see if you can also stretch your mind. 00:04:14.327 --> 00:04:17.247 We don't have to be flexible to do yoga. 00:04:17.247 --> 00:04:18.996 We're creating flexibility in the mind, the body, 00:04:18.996 --> 00:04:20.371 and the spirit. 00:04:20.371 --> 00:04:21.620 Okay, release that. 00:04:21.620 --> 00:04:24.762 Nice compression in the lower abdomen and in the stomach, 00:04:24.762 --> 00:04:26.028 really great for digestion. 00:04:26.028 --> 00:04:29.096 Now, let's squeeze that left knee all the way up and in. 00:04:29.096 --> 00:04:32.834 Again you can bend the right knee if you like. 00:04:32.834 --> 00:04:34.578 Lower back is nice and supported here. 00:04:34.578 --> 00:04:38.745 Squeeze and lift (exhaling strongly). 00:04:41.780 --> 00:04:44.613 Nice and active in your right leg. 00:04:49.507 --> 00:04:50.945 (inhaling deeply) 00:04:50.945 --> 00:04:54.028 (exhaling strongly) 00:04:55.638 --> 00:04:58.305 Breathing into your lower belly. 00:05:00.457 --> 00:05:03.207 And, just chewing on those ideas. 00:05:05.614 --> 00:05:07.672 It's not just flexibility in your body, 00:05:07.672 --> 00:05:10.044 but what are some things that you could maybe 00:05:10.044 --> 00:05:12.710 open your mind to, or your perception? 00:05:12.710 --> 00:05:15.050 Stretching in more ways than one here 00:05:15.050 --> 00:05:16.112 on the yoga mat. 00:05:16.112 --> 00:05:19.850 Take one more breath here (inhaling deeply). 00:05:19.850 --> 00:05:22.484 And, then exhale to release it all the way down. 00:05:22.484 --> 00:05:25.035 Once again, we'll hug the right knee all the way back up. 00:05:25.035 --> 00:05:27.420 Inhale (inhaling deeply). 00:05:27.420 --> 00:05:29.108 And, then exhale, take it over towards the left side 00:05:29.108 --> 00:05:31.775 of your mat and open your right fingertips out. 00:05:31.775 --> 00:05:35.525 Feel that nice opening through the right pec. 00:05:36.775 --> 00:05:39.304 We come into a supine twist. 00:05:39.304 --> 00:05:41.436 Turn onto your right ear, feel that stretch 00:05:41.436 --> 00:05:43.010 in the left side of your neck. 00:05:43.010 --> 00:05:45.930 Then close your eyes or soften your gaze 00:05:45.930 --> 00:05:49.763 and pay attention to the sound of your breath. 00:05:51.589 --> 00:05:53.406 (inhaling deeply) 00:05:53.406 --> 00:05:56.567 (exhaling strongly) 00:05:56.567 --> 00:05:57.407 Beautiful. 00:05:57.407 --> 00:05:59.633 From your navel, draw it down. 00:05:59.633 --> 00:06:01.145 Come back through center. 00:06:01.145 --> 00:06:03.169 You're gonna squeeze the right knee into the chest. 00:06:03.169 --> 00:06:05.877 You guessed it, inhale in, exhale, peel the nose 00:06:05.877 --> 00:06:06.866 up towards the knee. 00:06:06.866 --> 00:06:08.611 If you want a little more, you can let the left heel 00:06:08.611 --> 00:06:12.528 hover here, again, turning on those abdominals. 00:06:13.615 --> 00:06:14.792 (inhaling deeply) 00:06:14.792 --> 00:06:18.707 Inhale and exhale to release everything down. 00:06:18.707 --> 00:06:19.540 Awesome work. 00:06:19.540 --> 00:06:22.319 With control, gently release the right leg down. 00:06:22.319 --> 00:06:24.021 Inhale (inhaling deeply). 00:06:24.021 --> 00:06:25.984 Exhale, connect to your center, your abdominals 00:06:25.984 --> 00:06:28.095 turn on and from there we pull the left knee in. 00:06:28.095 --> 00:06:29.534 So, we're working on functional movement 00:06:29.534 --> 00:06:32.492 for our flexibility practice. 00:06:32.492 --> 00:06:35.204 This is gonna help us throughout the whole journey here. 00:06:35.204 --> 00:06:39.508 We'll squeeze (exhaling strongly). 00:06:39.508 --> 00:06:41.132 Inhale (inhaling deeply). 00:06:41.132 --> 00:06:43.980 Exhale, find your twist, guiding the left knee 00:06:43.980 --> 00:06:45.897 over towards the right, 00:06:47.413 --> 00:06:50.163 opening up through your left arm. 00:06:51.886 --> 00:06:55.235 Feeling that nice stretch through the pec, the shoulder. 00:06:55.235 --> 00:06:58.235 And, then turning onto the left ear. 00:07:12.636 --> 00:07:13.469 Inhale in. 00:07:15.795 --> 00:07:18.570 And, exhale to release (exhaling strongly). 00:07:18.570 --> 00:07:20.522 Slowly bring it back to center. 00:07:20.522 --> 00:07:22.367 Hug the left knee into the chest, 00:07:22.367 --> 00:07:23.776 firm through the right leg. 00:07:23.776 --> 00:07:26.422 Inhale, then exhale, navel draws down 00:07:26.422 --> 00:07:29.226 as you peel the nose up towards your knee. 00:07:29.226 --> 00:07:32.554 Squeeze and lift (exhaling strongly). 00:07:32.554 --> 00:07:34.512 (inhaling deeply) 00:07:34.512 --> 00:07:36.292 (exhaling strongly) 00:07:36.292 --> 00:07:39.217 Then if you want, you can let your right heel hover here, 00:07:39.217 --> 00:07:42.599 just to turn on your core (exhaling strongly). 00:07:42.599 --> 00:07:44.381 (chuckles) 00:07:44.381 --> 00:07:47.448 Big inhale (inhaling deeply). 00:07:47.448 --> 00:07:52.026 Then exhale, just slowly lower everything down. 00:07:52.026 --> 00:07:52.859 Awesome. 00:07:52.859 --> 00:07:55.157 Extend the left leg out long. 00:07:55.157 --> 00:07:57.422 Inhale, reach the fingertips all the way up 00:07:57.422 --> 00:07:58.255 towards the sky. 00:07:58.255 --> 00:08:00.384 Nice full body stretch once again. 00:08:00.384 --> 00:08:01.821 (inhaling deeply) 00:08:01.821 --> 00:08:04.595 And, then exhale to float the hands down. 00:08:04.595 --> 00:08:05.428 (exhaling strongly) 00:08:05.428 --> 00:08:07.146 From your center, from your navel, 00:08:07.146 --> 00:08:08.627 drawing down to the Earth. 00:08:08.627 --> 00:08:11.903 Activate, you're gonna bring knees up to the chest. 00:08:11.903 --> 00:08:13.866 And, now hug both shins. 00:08:13.866 --> 00:08:15.977 Feel that length in the lower back body. 00:08:15.977 --> 00:08:17.971 And, you can just take a couple cycles of breath here 00:08:17.971 --> 00:08:20.177 to find what feels good. 00:08:20.177 --> 00:08:22.275 So maybe you draw circles with the knees one way 00:08:22.275 --> 00:08:23.858 and then the other. 00:08:24.954 --> 00:08:28.287 Or perhaps, rocking gently side to side. 00:08:29.711 --> 00:08:32.315 Relax any tension or stress that you might be carrying 00:08:32.315 --> 00:08:36.137 in the neck, the shoulders, the upper back here. 00:08:36.137 --> 00:08:37.753 And then after you take a couple moments, 00:08:37.753 --> 00:08:42.121 just get a nice little massage on the lower back. 00:08:42.121 --> 00:08:45.229 We're gonna slide the hands to the backs of the thighs. 00:08:45.229 --> 00:08:47.321 And, we're gonna begin to rock and roll up and down 00:08:47.321 --> 00:08:48.581 the length of the spine. 00:08:48.581 --> 00:08:51.078 So, you can rock as many times. 00:08:51.078 --> 00:08:51.911 Excuse me, bud. 00:08:51.911 --> 00:08:52.941 I'm gonna come here for a second. 00:08:52.941 --> 00:08:53.907 Oh, sorry. 00:08:53.907 --> 00:08:55.903 And, you rock as many times as it feels awesome 00:08:55.903 --> 00:08:56.751 in your back. 00:08:56.751 --> 00:08:59.281 If this is new for you, it's fun, 00:08:59.281 --> 00:09:02.895 it's a little wake up call for your core and for your back. 00:09:02.895 --> 00:09:04.654 I remember when I first started doing this. 00:09:04.654 --> 00:09:05.487 Nice one. 00:09:06.497 --> 00:09:07.956 It was impossible. 00:09:07.956 --> 00:09:10.004 I felt like such a goof and now it's just part 00:09:10.004 --> 00:09:13.837 of my daily routine, feels really good. 00:09:13.837 --> 00:09:16.920 So, rock and roll once or twice more. 00:09:22.539 --> 00:09:24.001 And, then we're gonna come all the way through 00:09:24.001 --> 00:09:25.922 to tabletop position. 00:09:25.922 --> 00:09:30.089 So, maybe cross the ankles, plant the palms mindfully. 00:09:32.833 --> 00:09:36.277 And, when you get there, bring the big toes to touch 00:09:36.277 --> 00:09:40.441 and the knees as wide as wide as your yoga mat. 00:09:40.441 --> 00:09:42.008 And, then the right hand's gonna come to the center 00:09:42.008 --> 00:09:45.284 of the mat and the left hand's gonna slowly peel 00:09:45.284 --> 00:09:47.691 across the arm, across the chest, and reach 00:09:47.691 --> 00:09:48.602 up towards the sky. 00:09:48.602 --> 00:09:49.881 Big stretch. 00:09:49.881 --> 00:09:52.964 Press into the tops of the feet here. 00:09:55.219 --> 00:09:56.531 For the right arm, the upper arm bone 00:09:56.531 --> 00:09:57.861 kinda rotates back here. 00:09:57.861 --> 00:09:59.701 It'll give you a little space. 00:09:59.701 --> 00:10:01.215 And, then just make sure that you're not collapsed 00:10:01.215 --> 00:10:02.048 in the neck. 00:10:02.048 --> 00:10:04.103 So, lengthen through the crown. 00:10:04.103 --> 00:10:06.630 One more breath here, you got it, inhale. 00:10:06.630 --> 00:10:09.925 Then exhale, come back to center nice and easy. 00:10:09.925 --> 00:10:11.857 Left hand replaces the right. 00:10:11.857 --> 00:10:13.715 Feet and legs stay the same. 00:10:13.715 --> 00:10:15.114 (inhaling deeply) 00:10:15.114 --> 00:10:17.046 And, we're gonna begin to open up through the chest. 00:10:17.046 --> 00:10:20.753 Once again, right fingertips cross the heart, 00:10:20.753 --> 00:10:23.304 we press away from the mat with our left hand 00:10:23.304 --> 00:10:26.905 and right fingertips reach up towards the sky. 00:10:26.905 --> 00:10:28.607 (chuckles) 00:10:28.607 --> 00:10:30.894 Now again, careful not to collapse in the neck. 00:10:30.894 --> 00:10:32.449 Keep it nice and long. 00:10:32.449 --> 00:10:35.411 Big inhale, breathe into all four sides of the torso. 00:10:35.411 --> 00:10:36.436 (inhaling deeply) 00:10:36.436 --> 00:10:39.558 And, exhale to release it down. 00:10:39.558 --> 00:10:40.417 Fabulous. 00:10:40.417 --> 00:10:43.704 Walk the knees now back underneath the hip points. 00:10:43.704 --> 00:10:46.068 Press firmly into the tops of the feet. 00:10:46.068 --> 00:10:50.077 Drop your elbows exactly where your hands are. 00:10:50.077 --> 00:10:52.576 And, then just pay attention to this stacking 00:10:52.576 --> 00:10:55.806 of the bones of elbow right underneath the shoulder. 00:10:55.806 --> 00:10:58.392 Then wrist comes in line with the elbows 00:10:58.392 --> 00:10:59.901 so, we have two parallel lines here. 00:10:59.901 --> 00:11:01.447 What's up, dog? 00:11:01.447 --> 00:11:03.359 And then, I'm gonna keep that, maintain that. 00:11:03.359 --> 00:11:06.352 So, we have this strong foundation here. 00:11:06.352 --> 00:11:08.800 As I slowly claw through the fingertips 00:11:08.800 --> 00:11:12.045 and begin to peel my tail up and walk my knees back. 00:11:12.045 --> 00:11:14.741 For heart to Earth pose or puppy posture. 00:11:14.741 --> 00:11:17.158 You can think of this kind of as a half downward dog. 00:11:17.158 --> 00:11:20.758 So, it's the same action, it's just a little more cooling. 00:11:20.758 --> 00:11:22.591 Big heart opener here. 00:11:23.469 --> 00:11:26.409 Slowly begin to release heart to Earth, 00:11:26.409 --> 00:11:27.242 forehead to mat. 00:11:27.242 --> 00:11:31.541 If it doesn't come all the way to the mat it's okay. 00:11:31.541 --> 00:11:33.832 And, then just take a moment to look up and notice 00:11:33.832 --> 00:11:36.664 have your wrists come in or your elbows go out? 00:11:36.664 --> 00:11:39.678 If they have, it's pretty standard, it's all good. 00:11:39.678 --> 00:11:42.572 We'll just come back up, reset, two parallel lines 00:11:42.572 --> 00:11:43.716 with the forearms. 00:11:43.716 --> 00:11:48.158 Inhale to look forward and exhale, find that stretch. 00:11:48.158 --> 00:11:49.574 So, sometimes we come to yoga 00:11:49.574 --> 00:11:52.580 and we stretch the same muscles over and over, 00:11:52.580 --> 00:11:54.413 both in mind and body. 00:11:56.264 --> 00:12:00.431 So, with True, we're really challenging ourselves lovingly 00:12:01.419 --> 00:12:02.912 (exhaling strongly) 00:12:02.912 --> 00:12:05.995 to see if we can stretch new muscles, 00:12:07.226 --> 00:12:08.976 find new connections. 00:12:11.617 --> 00:12:13.022 Now, if the toes are not curled under, 00:12:13.022 --> 00:12:14.901 go ahead and curl them under here. 00:12:14.901 --> 00:12:18.356 Draw the navel in and up and begin to shift forward. 00:12:18.356 --> 00:12:20.622 Shift all the way forward, gaze goes forward 00:12:20.622 --> 00:12:23.699 and we begin to lift the knees one by one up 00:12:23.699 --> 00:12:26.317 and come into a strong forearm plank. 00:12:26.317 --> 00:12:27.985 (exhaling strongly) 00:12:27.985 --> 00:12:29.853 Now, my bones are stacked here. 00:12:29.853 --> 00:12:32.197 So, my shoulders are supported. 00:12:32.197 --> 00:12:34.694 I'm gonna imagine my sitz bones really reaching 00:12:34.694 --> 00:12:36.313 towards my heels here. 00:12:36.313 --> 00:12:38.138 I'm gonna scoop my tailbone in just a hair here, 00:12:38.138 --> 00:12:40.530 turn on those transverse abdominis once again. 00:12:40.530 --> 00:12:42.644 Inhale to look forward just with your gaze. 00:12:42.644 --> 00:12:44.186 Keep the neck nice and long. 00:12:44.186 --> 00:12:45.019 (inhaling deeply) 00:12:45.019 --> 00:12:47.661 And, then exhale, tug the shoulders away from the ears. 00:12:47.661 --> 00:12:50.383 Now, feel that shake, that tremble, that prana, 00:12:50.383 --> 00:12:52.334 notice what it feels like to be alive today. 00:12:52.334 --> 00:12:53.846 Inhale. 00:12:53.846 --> 00:12:56.701 And, then exhale, slowly lower the hips down to the Earth. 00:12:56.701 --> 00:12:57.878 Beautiful. 00:12:57.878 --> 00:12:59.808 Flip to the tops of the feet now. 00:12:59.808 --> 00:13:02.605 And, we're gonna tuck the chin into the chest. 00:13:02.605 --> 00:13:04.640 Now, we're coming into a sphinx pose. 00:13:04.640 --> 00:13:06.561 But, notice again if your wrists have come in 00:13:06.561 --> 00:13:08.443 or elbows go out. 00:13:08.443 --> 00:13:10.310 Tuck the chin, press into your pubic bone 00:13:10.310 --> 00:13:12.143 and slowly roll it up. 00:13:13.752 --> 00:13:15.717 So, activate the upper body here. 00:13:15.717 --> 00:13:17.481 (exhaling strongly) 00:13:17.481 --> 00:13:19.731 Reconnect with your breath. 00:13:20.967 --> 00:13:23.258 And, then I've in time been able to unlock 00:13:23.258 --> 00:13:25.134 a good amount of space in my shoulders. 00:13:25.134 --> 00:13:27.122 Still have a long ways to go (chuckles). 00:13:27.122 --> 00:13:30.289 But, if you like, maybe come out of it 00:13:31.483 --> 00:13:32.316 just a hair. 00:13:32.316 --> 00:13:35.935 You don't have to be pushing so hard. 00:13:35.935 --> 00:13:37.817 And, then everyone, for the last cycle of breath 00:13:37.817 --> 00:13:38.984 tuck your chin 00:13:40.356 --> 00:13:43.434 so that you feel that length through the back of your neck. 00:13:43.434 --> 00:13:45.029 (wind chimes tinkling) 00:13:45.029 --> 00:13:47.779 Cue wind chimes outside my house. 00:13:50.380 --> 00:13:52.704 Pay attention to all the things. 00:13:52.704 --> 00:13:53.682 (inhaling deeply) 00:13:53.682 --> 00:13:55.025 I started leaving Benji in the videos 00:13:55.025 --> 00:13:57.490 because I just love this idea of embracing 00:13:57.490 --> 00:14:00.421 at-home yoga practice as is. 00:14:00.421 --> 00:14:03.098 Okay, your biceps are working a little bit here. 00:14:03.098 --> 00:14:04.379 Draw your navel in. 00:14:04.379 --> 00:14:05.220 (exhaling strongly) 00:14:05.220 --> 00:14:06.595 Take one more big breath. 00:14:06.595 --> 00:14:07.542 (inhaling deeply) 00:14:07.542 --> 00:14:10.902 And, then exhale, slowly release and enjoy this release. 00:14:10.902 --> 00:14:14.354 You're gonna come onto the belly, release the arms. 00:14:14.354 --> 00:14:17.370 You're already on the belly, but come onto your ribcage. 00:14:17.370 --> 00:14:21.578 You're gonna send the fingertips out left to right. 00:14:21.578 --> 00:14:23.068 Now, listen carefully. 00:14:23.068 --> 00:14:25.872 Inhale, lift the right toes up towards the sky, 00:14:25.872 --> 00:14:27.576 bend your right knee. 00:14:27.576 --> 00:14:31.550 Exhale, press into your palms, continuing to open up 00:14:31.550 --> 00:14:33.259 through the chest and that left pec. 00:14:33.259 --> 00:14:37.165 You're gonna slowly come to rest on your left ear. 00:14:37.165 --> 00:14:39.443 Maybe the right foot comes around. 00:14:39.443 --> 00:14:41.211 Place it on the ground. 00:14:41.211 --> 00:14:42.840 Maybe right fingertips to the Earth, 00:14:42.840 --> 00:14:44.757 right elbow to the sky. 00:14:46.631 --> 00:14:51.019 So, breathe here, keep the fingertips active. 00:14:51.019 --> 00:14:52.889 Big stretch through the chest. 00:14:52.889 --> 00:14:56.364 Left pec, inhale (inhaling deeply). 00:14:56.364 --> 00:14:59.199 Exhale, slowly melt it back through center 00:14:59.199 --> 00:15:01.457 (exhaling strongly) with control. 00:15:01.457 --> 00:15:02.697 Then we'll take it to the other side 00:15:02.697 --> 00:15:04.912 by pressing through the right hand. 00:15:04.912 --> 00:15:07.849 And, slowly peeling the left toes up, 00:15:07.849 --> 00:15:09.479 bend the left knee. 00:15:09.479 --> 00:15:12.651 And, here we go, coming onto the right ear. 00:15:12.651 --> 00:15:16.756 Continue the journey (exhaling strongly). 00:15:16.756 --> 00:15:18.213 So, it's nice in time. 00:15:18.213 --> 00:15:20.872 So, if this is brand new for you, be kind. 00:15:20.872 --> 00:15:23.140 But, it's nice in time to press into the Earth 00:15:23.140 --> 00:15:27.068 with the left palm to give it a little resistance. 00:15:27.068 --> 00:15:28.275 And, we'll get there but eventually 00:15:28.275 --> 00:15:32.349 maybe we'll even grab that top foot, kick it back. 00:15:32.349 --> 00:15:34.889 Just take it nice and slow, establishing connection 00:15:34.889 --> 00:15:38.153 to your breath over and over again. 00:15:38.153 --> 00:15:41.153 (exhaling strongly) 00:15:42.300 --> 00:15:43.133 Great. 00:15:43.133 --> 00:15:46.260 Slowly unravel, bring it back to center. 00:15:46.260 --> 00:15:48.648 (exhaling strongly) 00:15:48.648 --> 00:15:49.488 (inhaling deeply) 00:15:49.488 --> 00:15:52.184 Now, this time we'll bring the hands down, 00:15:52.184 --> 00:15:55.032 slide them in line with the ribcage. 00:15:55.032 --> 00:15:58.339 Then snuggle your shoulder blades in towards your body. 00:15:58.339 --> 00:15:59.504 So, really suck 'em in. 00:15:59.504 --> 00:16:01.646 Press into your pubic bone. 00:16:01.646 --> 00:16:02.479 And, here we go. 00:16:02.479 --> 00:16:06.442 Inhale, cobra, roll it up, just a little hair toss, okay? 00:16:06.442 --> 00:16:07.640 Big breath. 00:16:07.640 --> 00:16:09.140 Exhale to release. 00:16:10.409 --> 00:16:12.139 Curl the toes under. 00:16:12.139 --> 00:16:14.124 Press up to all fours. 00:16:14.124 --> 00:16:15.720 (exhaling strongly) 00:16:15.720 --> 00:16:17.263 And, then take a deep breath in. 00:16:17.263 --> 00:16:18.491 (inhaling deeply) 00:16:18.491 --> 00:16:22.658 And, from your tail, begin to peel up, downward facing dog. 00:16:26.376 --> 00:16:28.836 Claw through your fingertips and begin to take your dog 00:16:28.836 --> 00:16:29.669 for a little walk. 00:16:29.669 --> 00:16:31.367 So, peddle through the feet. 00:16:31.367 --> 00:16:32.955 (inhaling deeply) 00:16:32.955 --> 00:16:36.038 (exhaling strongly) 00:16:37.586 --> 00:16:39.488 Start to listen to the sound of your breath. 00:16:39.488 --> 00:16:41.462 (exhaling strongly) 00:16:41.462 --> 00:16:45.629 Maybe connecting to that Ujjayi breath or that ocean sound. 00:16:46.762 --> 00:16:49.514 Then on your next inhale, lift the right leg up high. 00:16:49.514 --> 00:16:51.140 (inhaling deeply) 00:16:51.140 --> 00:16:54.535 And then exhale, slowly bring it all the way up 00:16:54.535 --> 00:16:55.882 to the top edge of your mat. 00:16:55.882 --> 00:16:57.383 (exhaling strongly) 00:16:57.383 --> 00:17:01.050 Inhale, lower the back knee, open the chest. 00:17:02.602 --> 00:17:05.025 And, then exhale, plant the palms, 00:17:05.025 --> 00:17:07.858 step it back, downward facing dog. 00:17:09.322 --> 00:17:13.669 Second side, inhale, lift the left leg up high. 00:17:13.669 --> 00:17:17.586 Exhale, step it all the way up and in, squeeze. 00:17:19.413 --> 00:17:23.496 Then lower the back knee, inhale, open the chest. 00:17:24.421 --> 00:17:26.889 Then exhale, plant the palms, step it back, 00:17:26.889 --> 00:17:28.452 downward facing dog. 00:17:28.452 --> 00:17:30.227 (exhaling strongly) 00:17:30.227 --> 00:17:31.246 Awesome. 00:17:31.246 --> 00:17:33.598 Deep breath in through the nose (inhaling deeply) 00:17:33.598 --> 00:17:35.163 and exhale out through your mouth 00:17:35.163 --> 00:17:37.798 (exhaling strongly) nice cleansing breath. 00:17:37.798 --> 00:17:39.666 Now, bend your knees, lift the heels, 00:17:39.666 --> 00:17:41.355 come onto your toes. 00:17:41.355 --> 00:17:43.236 Melt your belly towards the tops of your thighs. 00:17:43.236 --> 00:17:44.546 Claw through the fingertips. 00:17:44.546 --> 00:17:48.015 Inhale to look forward and exhale to make your way 00:17:48.015 --> 00:17:52.182 to the top, stepping one foot and then the other, rag doll. 00:17:53.979 --> 00:17:55.825 Now, relax everything here. 00:17:55.825 --> 00:17:57.608 Let the weight of your head go. 00:17:57.608 --> 00:18:00.444 Soften through the fingertips. 00:18:00.444 --> 00:18:04.850 Breathe deep (exhaling strongly). 00:18:04.850 --> 00:18:05.966 (inhaling deeply) 00:18:05.966 --> 00:18:07.466 Find your footing. 00:18:10.239 --> 00:18:14.156 And, then when you're ready, slowly roll it up. 00:18:22.262 --> 00:18:25.579 Rooting down through the feet. 00:18:25.579 --> 00:18:28.357 Lift and lengthen all the way up 00:18:28.357 --> 00:18:29.360 from the crown of your head. 00:18:29.360 --> 00:18:33.655 Stand up nice and tall here, mountain pose. 00:18:33.655 --> 00:18:34.488 Inhale. 00:18:35.699 --> 00:18:38.080 And exhale to relax your shoulders down. 00:18:38.080 --> 00:18:39.919 (exhaling strongly) 00:18:39.919 --> 00:18:41.472 Now, inhale, you're gonna shift your weight 00:18:41.472 --> 00:18:44.626 to your left foot, bring the palms together. 00:18:44.626 --> 00:18:47.177 Then slowly activate your core, 00:18:47.177 --> 00:18:49.467 you're gonna bring the right knee all the way up. 00:18:49.467 --> 00:18:51.009 Squeeze, just like we did on our backs. 00:18:51.009 --> 00:18:53.049 And, then we're gonna interlace the fingertips 00:18:53.049 --> 00:18:54.371 and capture, not the top of the knee, 00:18:54.371 --> 00:18:57.143 but just below the knee and squeeze and lift. 00:18:57.143 --> 00:18:58.949 So, a little balancing here. 00:18:58.949 --> 00:18:59.782 (inhaling deeply) 00:18:59.782 --> 00:19:01.736 Big breath in. 00:19:01.736 --> 00:19:04.225 Long breath out to release (exhaling strongly). 00:19:04.225 --> 00:19:05.306 And, switch. 00:19:05.306 --> 00:19:06.882 Shifting weight to the right foot now, 00:19:06.882 --> 00:19:07.715 here we go. 00:19:07.715 --> 00:19:10.859 Inhale, squeeze the left knee up and in. 00:19:10.859 --> 00:19:12.835 Press into your right heel firmly. 00:19:12.835 --> 00:19:15.756 Then capture the left shin just below the knee. 00:19:15.756 --> 00:19:17.738 Squeeze and lift, squeeze and lift. 00:19:17.738 --> 00:19:19.345 Inhale, grow taller. 00:19:19.345 --> 00:19:20.178 (inhaling deeply) 00:19:20.178 --> 00:19:23.041 And, then exhale to release. 00:19:23.041 --> 00:19:23.874 Beautiful. 00:19:23.874 --> 00:19:26.222 Inhale to reach for the sky, lots of energy 00:19:26.222 --> 00:19:27.661 in the fingertips here. 00:19:27.661 --> 00:19:29.236 (inhaling deeply) 00:19:29.236 --> 00:19:31.061 And, then exhale to grab the left wrist 00:19:31.061 --> 00:19:33.393 with your right hand. 00:19:33.393 --> 00:19:35.946 (exhaling strongly) 00:19:35.946 --> 00:19:38.633 Then lengthen the tailbone down and inhale. 00:19:38.633 --> 00:19:40.421 Exhale, side body stretch. 00:19:40.421 --> 00:19:41.975 You're gonna tilt to the right 00:19:41.975 --> 00:19:43.949 and bump the hips to the left. 00:19:43.949 --> 00:19:46.426 Now, pull your hands back in space. 00:19:46.426 --> 00:19:48.924 Spiral your heart up towards the sky. 00:19:48.924 --> 00:19:51.257 Press into your feet evenly. 00:19:52.990 --> 00:19:53.914 Inhale. 00:19:53.914 --> 00:19:57.450 Exhale, from your center draw it back. 00:19:57.450 --> 00:19:59.844 Inhale to reach for the sky (inhaling deeply). 00:19:59.844 --> 00:20:03.498 Exhale, lengthen tailbone (exhaling strongly). 00:20:03.498 --> 00:20:04.800 Get situated. 00:20:04.800 --> 00:20:06.072 The we'll grab the right wrist 00:20:06.072 --> 00:20:09.829 and here we go, big inhale to reach up and over. 00:20:09.829 --> 00:20:13.618 And, exhale to the left, bump the hips to the right. 00:20:13.618 --> 00:20:16.384 Pull the hands back in space. 00:20:16.384 --> 00:20:19.449 Spiral your heart to the sky. 00:20:19.449 --> 00:20:22.604 (clears throat) Excuse me, sky (chuckles). 00:20:22.604 --> 00:20:24.778 And, then inhale in here, smile. 00:20:24.778 --> 00:20:27.687 Exhale, from your center, your core, come back. 00:20:27.687 --> 00:20:30.698 Break free, inhale, lift everything. 00:20:30.698 --> 00:20:32.744 And exhale, should feel really awesome 00:20:32.744 --> 00:20:36.904 to rain it all the way down to the ground. 00:20:36.904 --> 00:20:38.151 Forward fold. 00:20:38.151 --> 00:20:41.491 Clasp the elbows here, bend the knees. 00:20:41.491 --> 00:20:43.246 Make sure you're not gripping in the toes, 00:20:43.246 --> 00:20:45.797 so soften through your toes. 00:20:45.797 --> 00:20:47.804 And, then you're gonna rock the elbows 00:20:47.804 --> 00:20:48.887 to the right. 00:20:49.924 --> 00:20:52.464 And, through center and to the left. 00:20:52.464 --> 00:20:54.334 And, then keep it going and as you do this, 00:20:54.334 --> 00:20:57.339 keep pressing into your heels firmly. 00:20:57.339 --> 00:20:59.691 Right and then left. 00:20:59.691 --> 00:21:01.978 And, then close your eyes and then try to really focus 00:21:01.978 --> 00:21:03.983 on the nuance of this. 00:21:03.983 --> 00:21:05.483 Find that stretch. 00:21:06.904 --> 00:21:09.518 And, if you hit a point of frustration, 00:21:09.518 --> 00:21:10.913 can you be flexible in your mind, 00:21:10.913 --> 00:21:12.414 can you use your breath? 00:21:12.414 --> 00:21:14.097 (inhaling deeply) 00:21:14.097 --> 00:21:17.175 To spretch, to stretch, sorry guys, and out (chuckles). 00:21:17.175 --> 00:21:18.804 To stretch beyond that moment. 00:21:18.804 --> 00:21:19.758 (inhaling deeply) 00:21:19.758 --> 00:21:20.675 And, trust. 00:21:21.838 --> 00:21:23.171 Just keep going. 00:21:25.112 --> 00:21:27.097 All right, all right, bring it back to center. 00:21:27.097 --> 00:21:28.326 I only did two, all right. 00:21:28.326 --> 00:21:30.632 So, I was not doing what you think (laughing). 00:21:30.632 --> 00:21:32.374 Release your hands. 00:21:32.374 --> 00:21:34.645 You're gonna step the right foot all the way back 00:21:34.645 --> 00:21:36.985 and then the left foot all the way back. 00:21:36.985 --> 00:21:38.366 Now, you're gonna inhale to look forward. 00:21:38.366 --> 00:21:41.085 Shift forward, hug the elbows into the side body. 00:21:41.085 --> 00:21:42.472 Fire it up. 00:21:42.472 --> 00:21:44.404 And, then you're gonna slowly bend the elbows. 00:21:44.404 --> 00:21:47.171 Lower all the way to the belly or catch chaturanga. 00:21:47.171 --> 00:21:48.663 Inhale to upward dog. 00:21:48.663 --> 00:21:51.126 So, you're gonna come to cobra or up dog here. 00:21:51.126 --> 00:21:54.036 As you breathe in, it's a big heart opener. 00:21:54.036 --> 00:21:56.323 And, as you breathe out, we make our way 00:21:56.323 --> 00:21:57.858 to downward facing dog. 00:21:57.858 --> 00:21:59.548 Beautiful (exhaling strongly). 00:21:59.548 --> 00:22:00.924 Inhale lots of love in. 00:22:00.924 --> 00:22:02.559 (inhaling deeply) 00:22:02.559 --> 00:22:05.418 Exhale lots of love out (exhaling strongly). 00:22:05.418 --> 00:22:08.430 Inhale to lift the right leg up high. 00:22:08.430 --> 00:22:10.973 Exhale to shift forward, squeeze. 00:22:10.973 --> 00:22:12.852 Knee to nose. 00:22:12.852 --> 00:22:14.448 Now, step it up. 00:22:14.448 --> 00:22:16.494 Pivot on the back foot. 00:22:16.494 --> 00:22:20.171 And, inhale, reach for the sky, warrior one, 00:22:20.171 --> 00:22:22.588 arms reaching all the way up. 00:22:23.730 --> 00:22:25.411 Inhale (inhaling deeply). 00:22:25.411 --> 00:22:29.151 Exhale, warrior two (exhaling strongly). 00:22:29.151 --> 00:22:32.480 Inhale, reach forward, up and then exhale, 00:22:32.480 --> 00:22:36.647 take it all the way back, big bend in that front knee. 00:22:38.223 --> 00:22:40.384 Now, from here, we'll wiggle the right fingertips. 00:22:40.384 --> 00:22:42.568 Take a deep breath in and then exhale. 00:22:42.568 --> 00:22:44.534 Slowly shift to bring your right elbow 00:22:44.534 --> 00:22:47.032 to the top of your right thigh. 00:22:47.032 --> 00:22:49.006 Then inhale just like we did before. 00:22:49.006 --> 00:22:52.682 Left fingertips cross over and along the chest 00:22:52.682 --> 00:22:54.464 and then reach up towards the sky. 00:22:54.464 --> 00:22:56.679 (exhaling strongly) 00:22:56.679 --> 00:22:59.380 Option here to send the right fingertips down. 00:22:59.380 --> 00:23:00.229 (inhaling deeply) 00:23:00.229 --> 00:23:01.911 Inhale to find expansion. 00:23:01.911 --> 00:23:04.462 You got this, more space, more length. 00:23:04.462 --> 00:23:06.928 And then exhale to slowly bring it all the way 00:23:06.928 --> 00:23:09.061 back down to your lunge, nice and slow. 00:23:09.061 --> 00:23:10.563 Pivot on the back foot. 00:23:10.563 --> 00:23:12.610 Inhale, drop that back knee. 00:23:12.610 --> 00:23:13.576 (inhaling deeply) 00:23:13.576 --> 00:23:16.443 Open the chest to look forward. 00:23:16.443 --> 00:23:19.341 And, then release it back down. 00:23:19.341 --> 00:23:20.788 Plant the palms. 00:23:20.788 --> 00:23:21.871 Step it back. 00:23:22.711 --> 00:23:25.382 Look forward, inhale, bend the elbows. 00:23:25.382 --> 00:23:27.418 Exhale, slowly lower all the way 00:23:27.418 --> 00:23:29.308 to the belly or chaturanga. 00:23:29.308 --> 00:23:32.908 Inhale, cobra or upward facing dog. 00:23:32.908 --> 00:23:34.408 Exhale to release. 00:23:35.806 --> 00:23:37.948 Curl the toes under, press up to plank. 00:23:37.948 --> 00:23:39.724 Big breath in (inhaling deeply), 00:23:39.724 --> 00:23:42.064 then exhale, downward facing dog. 00:23:42.064 --> 00:23:45.424 Oh, starting to find a little warmth (exhaling strongly) 00:23:45.424 --> 00:23:49.081 as you stretch and wake up the body. 00:23:49.081 --> 00:23:50.693 From your downward dog, here we go. 00:23:50.693 --> 00:23:53.499 Inhale, lift the left leg up high. 00:23:53.499 --> 00:23:54.820 Exhale, shift forward. 00:23:54.820 --> 00:23:57.466 Claw through the fingertips (exhaling strongly). 00:23:57.466 --> 00:23:59.463 Then step the left foot up. 00:23:59.463 --> 00:24:00.850 Pivot on the back foot. 00:24:00.850 --> 00:24:03.043 Here we go, virabhadrasana one. 00:24:03.043 --> 00:24:04.513 (exhaling strongly) 00:24:04.513 --> 00:24:07.661 Inhale to reach for the sky. 00:24:07.661 --> 00:24:10.907 Strong legs (exhaling strongly). 00:24:10.907 --> 00:24:11.740 Beautiful. 00:24:11.740 --> 00:24:14.383 Inhale, lift the sternum, bend that front knee. 00:24:14.383 --> 00:24:17.050 Exhale, warrior two, open it up. 00:24:19.036 --> 00:24:21.052 Strong focus, strong breath. 00:24:21.052 --> 00:24:22.060 If you're restricting your breath 00:24:22.060 --> 00:24:24.505 or holding your breath, assess. 00:24:24.505 --> 00:24:27.777 Find a big inhale (inhaling deeply). 00:24:27.777 --> 00:24:31.594 And, then inhale to reach forward and up. 00:24:31.594 --> 00:24:33.506 And, then exhale, just sink back. 00:24:33.506 --> 00:24:35.934 (exhaling strongly) 00:24:35.934 --> 00:24:36.767 Beautiful. 00:24:36.767 --> 00:24:39.535 Keep that front knee bent, inhale. 00:24:39.535 --> 00:24:42.282 Exhale, from your center your core, navel draws in, 00:24:42.282 --> 00:24:44.552 abdominals fire up and we bring the left elbow 00:24:44.552 --> 00:24:47.431 to the top of the left thigh. 00:24:47.431 --> 00:24:48.439 Bones are stacked here. 00:24:48.439 --> 00:24:50.697 Here we go, inhale, right fingertips trace a line 00:24:50.697 --> 00:24:53.751 across the heart all the way up towards the sky. 00:24:53.751 --> 00:24:56.607 Right toes are turned in. 00:24:56.607 --> 00:25:00.169 Inhale to find expansion and maybe left fingertips 00:25:00.169 --> 00:25:01.419 come down here. 00:25:03.067 --> 00:25:06.782 Exhale to release everything back to your lunge. 00:25:06.782 --> 00:25:07.615 Awesome. 00:25:07.615 --> 00:25:09.650 Soft landing, right knee comes to the Earth. 00:25:09.650 --> 00:25:12.002 Inhale, open the chest, open your heart, 00:25:12.002 --> 00:25:14.866 big stretch, big opening. 00:25:14.866 --> 00:25:17.353 And then exhale to release. 00:25:17.353 --> 00:25:19.337 Plant the palms. 00:25:19.337 --> 00:25:23.002 You're gonna step the left knee back to meet the right. 00:25:23.002 --> 00:25:26.004 And, we're gonna slowly send the hips back. 00:25:26.004 --> 00:25:27.221 Child's pose. 00:25:27.221 --> 00:25:29.187 Keep the fingertips reaching forward. 00:25:29.187 --> 00:25:32.841 (exhaling strongly) 00:25:32.841 --> 00:25:37.008 Close your eyes and listen to the rhythm of your breath. 00:25:39.046 --> 00:25:40.768 Claw through the fingertips and gently 00:25:40.768 --> 00:25:42.685 tug the shoulders back. 00:25:45.556 --> 00:25:47.835 Inhale (inhaling deeply). 00:25:47.835 --> 00:25:50.186 Exhale, press into the tops of the feet. 00:25:50.186 --> 00:25:52.603 Slowly begin to rise back up. 00:25:53.872 --> 00:25:54.705 Awesome. 00:25:54.705 --> 00:25:56.843 From here, just walk the knees hip-width apart 00:25:56.843 --> 00:25:57.956 for a little stability. 00:25:57.956 --> 00:26:01.242 So, you're back in your neutral spine tabletop position. 00:26:01.242 --> 00:26:02.628 And, we're gonna slowly inhale, 00:26:02.628 --> 00:26:05.672 curl the right toes under, send the right leg out. 00:26:05.672 --> 00:26:09.129 Exhale, bring the right knee all the way up. 00:26:09.129 --> 00:26:11.070 Step the right foot up. 00:26:11.070 --> 00:26:13.517 And, from here, we're gonna loop the shoulders 00:26:13.517 --> 00:26:17.684 and slowly straighten the right leg (exhaling strongly). 00:26:19.229 --> 00:26:20.847 It's a bit of a runners' stretch here. 00:26:20.847 --> 00:26:23.051 Keep a nice micro-bend in that front knee, 00:26:23.051 --> 00:26:24.963 maybe even a generous bend. 00:26:24.963 --> 00:26:27.912 And then really actively draw your right toes 00:26:27.912 --> 00:26:29.751 towards your face or your third eye. 00:26:29.751 --> 00:26:31.714 (exhaling strongly) 00:26:31.714 --> 00:26:35.512 Breathing deep here, inhale (inhaling deeply). 00:26:35.512 --> 00:26:39.411 And, exhale (exhaling strongly). 00:26:39.411 --> 00:26:40.377 Beautiful. 00:26:40.377 --> 00:26:42.466 From here, dig into your right heel. 00:26:42.466 --> 00:26:46.024 You're gonna slowly roll forward onto your right foot. 00:26:46.024 --> 00:26:48.178 Inhale, open the chest. 00:26:48.178 --> 00:26:50.793 Lift your heart, big stretch. 00:26:50.793 --> 00:26:52.798 And, then exhale to release. 00:26:52.798 --> 00:26:56.116 Come back to tabletop position. 00:26:56.116 --> 00:26:56.949 Reset. 00:26:58.132 --> 00:26:59.728 Then inhale, curl the left toes under. 00:26:59.728 --> 00:27:01.574 Extend that left leg out, stretching 00:27:01.574 --> 00:27:03.435 through the back of the leg. 00:27:03.435 --> 00:27:05.205 And, then here we go, fire up your core. 00:27:05.205 --> 00:27:07.005 Lift that left knee all the way up. 00:27:07.005 --> 00:27:10.205 Step the left foot all the way. 00:27:10.205 --> 00:27:12.683 And, then when you're ready, we'll slowly begin 00:27:12.683 --> 00:27:15.268 to straighten through the left leg. 00:27:15.268 --> 00:27:17.133 Flex the left toes towards the face. 00:27:17.133 --> 00:27:19.362 Now, find a little lift here (exhaling strongly), 00:27:19.362 --> 00:27:20.266 find your breath. 00:27:20.266 --> 00:27:22.538 (inhaling deeply) 00:27:22.538 --> 00:27:24.353 So, when I say find a little lift, I just mean 00:27:24.353 --> 00:27:26.999 if you're kind of collapsing your energy down 00:27:26.999 --> 00:27:29.037 into the Earth, you're getting a good stretch, 00:27:29.037 --> 00:27:30.328 but it's just not the same. 00:27:30.328 --> 00:27:31.672 So, pay attention to the nuance 00:27:31.672 --> 00:27:34.864 of maybe lifting your heart space up (inhaling deeply), 00:27:34.864 --> 00:27:37.992 being in control of your movement. 00:27:37.992 --> 00:27:42.159 (inhaling deeply) Your energetic body kind of supporting 00:27:44.090 --> 00:27:45.673 your physical body, 00:27:46.990 --> 00:27:48.921 and vice versa. 00:27:48.921 --> 00:27:52.349 It's that feeling of like, working 00:27:52.349 --> 00:27:55.478 for yourself, with yourself, 00:27:55.478 --> 00:27:57.728 rather than against, right? 00:27:58.692 --> 00:27:59.636 Dig into your left heel. 00:27:59.636 --> 00:28:01.540 Slowly roll through the left foot. 00:28:01.540 --> 00:28:03.418 Last time, here we go, inhale. 00:28:03.418 --> 00:28:06.496 Slowly open the chest (exhaling strongly). 00:28:06.496 --> 00:28:07.829 Lift your heart. 00:28:09.257 --> 00:28:11.795 Exhale to release (exhaling strongly). 00:28:11.795 --> 00:28:15.305 Plant the palms, come back to both knees. 00:28:15.305 --> 00:28:17.394 From here you're gonna swing the toes around, 00:28:17.394 --> 00:28:18.850 all the way around and we're gonna come through 00:28:18.850 --> 00:28:19.683 to a seat. 00:28:20.898 --> 00:28:24.888 Now, bring the soles of the feet together here. 00:28:24.888 --> 00:28:26.555 Knees nice and wide. 00:28:31.656 --> 00:28:32.989 Grab the ankles. 00:28:33.946 --> 00:28:37.107 Allow the tops of the thighs to be really heavy here. 00:28:37.107 --> 00:28:38.692 Then sit up nice and tall. 00:28:38.692 --> 00:28:40.601 Inhale (inhaling deeply). 00:28:40.601 --> 00:28:44.098 And, exhale to relax the shoulders down, down, down. 00:28:44.098 --> 00:28:46.599 (exhaling strongly) 00:28:46.599 --> 00:28:47.668 Now, I think I mentioned this before, 00:28:47.668 --> 00:28:49.836 but if the knees are all the way up here, 00:28:49.836 --> 00:28:52.003 been there, it's all good. 00:28:52.991 --> 00:28:57.057 So, you don't have to be flexible to show up to yoga. 00:28:57.057 --> 00:29:00.604 And, some days I feel more flexible than others, you know, 00:29:00.604 --> 00:29:02.771 in my mind and in my body. 00:29:04.846 --> 00:29:06.316 So, show up with what you got. 00:29:06.316 --> 00:29:08.290 Here we go, big inhale (inhaling deeply). 00:29:08.290 --> 00:29:10.696 And, as you exhale, bend your elbows left to right 00:29:10.696 --> 00:29:14.196 and send your heart forward, gaze forward. 00:29:15.442 --> 00:29:16.671 And, then use your imagination here. 00:29:16.671 --> 00:29:20.281 I kinda like imagining looking down into a pond 00:29:20.281 --> 00:29:21.114 or something here. 00:29:21.114 --> 00:29:24.514 And, you can use your elbows to open the knees wide. 00:29:24.514 --> 00:29:26.807 And, look into the pond. 00:29:26.807 --> 00:29:28.455 And, what is it you see? 00:29:28.455 --> 00:29:31.376 I'm just kidding, but kinda not kidding (laughing). 00:29:31.376 --> 00:29:35.461 Listen to the sound of your breath (inhaling deeply). 00:29:35.461 --> 00:29:39.512 And, one more big inhale in here (inhaling deeply). 00:29:39.512 --> 00:29:41.797 And, then on the exhale, just relax the weight 00:29:41.797 --> 00:29:43.857 of your head over a big stretch to the back. 00:29:43.857 --> 00:29:45.774 Body, through the hips. 00:29:47.992 --> 00:29:51.159 And then tuck the chin into the chest. 00:29:52.257 --> 00:29:56.782 And, then slowly press down through your sitz bones 00:29:56.782 --> 00:30:00.949 connect to your root to roll it all the way back up. 00:30:02.272 --> 00:30:04.855 Chin is the last thing to lift. 00:30:06.159 --> 00:30:07.870 This ponytail's out of control. 00:30:07.870 --> 00:30:09.782 And, then slowly release the hands. 00:30:09.782 --> 00:30:13.615 With control, walk the knees back into center. 00:30:15.175 --> 00:30:19.072 Then extend one leg and then the other. 00:30:19.072 --> 00:30:22.028 Inhale to reach for the sky. 00:30:22.028 --> 00:30:25.187 Exhale to capture your big beach ball. 00:30:25.187 --> 00:30:26.794 Inhale in again. 00:30:26.794 --> 00:30:29.462 Exhale, bend the knees as generously as you need to. 00:30:29.462 --> 00:30:32.945 Take your big beach ball all the way forward. 00:30:32.945 --> 00:30:36.862 And, find paschimottanasana here, forward fold. 00:30:38.864 --> 00:30:42.614 Three cycles of breath here, inhaling deeply. 00:30:43.809 --> 00:30:46.892 Closing the eyes as you exhale fully. 00:30:49.216 --> 00:30:52.808 (inhaling deeply) 00:30:52.808 --> 00:30:55.808 As you breathe in, feel the stretch. 00:30:57.260 --> 00:30:59.486 As you breathe out, feel the nuance of the softening 00:30:59.486 --> 00:31:00.569 in your body. 00:31:01.606 --> 00:31:04.935 And, at the very least, you're stretching your muscles. 00:31:04.935 --> 00:31:06.162 (inhaling deeply) 00:31:06.162 --> 00:31:09.596 (exhaling strongly) 00:31:09.596 --> 00:31:11.846 And, maybe a little deeper. 00:31:13.094 --> 00:31:15.709 You're unraveling some of the things 00:31:15.709 --> 00:31:18.209 that might be good to tend to. 00:31:19.802 --> 00:31:23.969 Just kind of creating space in some bound up areas. 00:31:25.264 --> 00:31:28.264 (exhaling strongly) 00:31:29.120 --> 00:31:31.072 Now, stretch through the backs of the legs 00:31:31.072 --> 00:31:33.466 by slowly kicking the heels out, releasing the hands 00:31:33.466 --> 00:31:34.716 and rolling up. 00:31:37.109 --> 00:31:38.391 Inhale in. 00:31:38.391 --> 00:31:40.941 Exhale, come all the way to your back 00:31:40.941 --> 00:31:44.930 (exhaling strongly) (chuckles). 00:31:44.930 --> 00:31:48.376 Benji, you are a funny bunny today. 00:31:48.376 --> 00:31:49.718 As you come to your back, go ahead 00:31:49.718 --> 00:31:53.051 and squeeze the knees up into the chest. 00:31:55.127 --> 00:31:56.336 And, then we're gonna reach the hands 00:31:56.336 --> 00:31:58.498 to grab the outer edges of the feet. 00:31:58.498 --> 00:31:59.990 And, here you go, happy baby. 00:31:59.990 --> 00:32:02.267 Lengthen the tailbone towards the frontage of your mat. 00:32:02.267 --> 00:32:06.226 Kick the soles of the feet up towards the sky. 00:32:06.226 --> 00:32:07.059 This is a big one. 00:32:07.059 --> 00:32:08.554 If you want some extra movement here, 00:32:08.554 --> 00:32:11.693 you can straighten one leg and then the other. 00:32:11.693 --> 00:32:13.727 (exhaling strongly) 00:32:13.727 --> 00:32:15.190 (inhaling deeply) 00:32:15.190 --> 00:32:17.447 Really drag your hands down to the Earth, 00:32:17.447 --> 00:32:19.684 shoulders down to the Earth and activate 00:32:19.684 --> 00:32:22.613 by sending the soles of the feet up towards the sky. 00:32:22.613 --> 00:32:24.732 Again, lengthen your tailbone towards the frontage 00:32:24.732 --> 00:32:25.565 of your mat. 00:32:25.565 --> 00:32:28.062 Take a deep breath in, neck is nice and long. 00:32:28.062 --> 00:32:30.551 (inhaling deeply) 00:32:30.551 --> 00:32:34.218 And, then when you're ready, slowly release. 00:32:35.272 --> 00:32:37.176 Bring the feet to the Earth. 00:32:37.176 --> 00:32:40.264 Interlace the fingertips, bring them behind the head. 00:32:40.264 --> 00:32:42.426 Elbows nice and wide here. 00:32:42.426 --> 00:32:43.716 Take a deep breath in. 00:32:43.716 --> 00:32:45.018 (inhaling deeply) 00:32:45.018 --> 00:32:46.920 And, then as you breathe out, just allow your knees 00:32:46.920 --> 00:32:51.087 to fall to the left (exhaling strongly). 00:32:53.511 --> 00:32:55.174 Inhale in. 00:32:55.174 --> 00:32:57.507 Exhale, come back to center. 00:32:58.576 --> 00:32:59.909 Inhale in again. 00:33:00.779 --> 00:33:04.946 And, exhale, allow your knees to fall to the right. 00:33:09.664 --> 00:33:12.268 Inhale (inhaling deeply). 00:33:12.268 --> 00:33:13.390 And exhale. 00:33:13.390 --> 00:33:15.057 Come back to center. 00:33:16.079 --> 00:33:19.732 Begin to find extension through the legs. 00:33:19.732 --> 00:33:21.642 (exhaling strongly) 00:33:21.642 --> 00:33:25.014 And, then release the arms, let them come to rest gently, 00:33:25.014 --> 00:33:27.347 palms face up at your sides. 00:33:29.656 --> 00:33:32.073 Allow the body to relax here. 00:33:33.215 --> 00:33:36.298 Notice how you feel, close your eyes. 00:33:41.237 --> 00:33:42.906 And, now begin to notice the cool air 00:33:42.906 --> 00:33:45.906 as you breathe in through your nose. 00:33:47.220 --> 00:33:49.637 And, the warm air as you breathe out. 00:33:49.637 --> 00:33:52.804 (gentle upbeat music) 00:33:55.979 --> 00:34:00.630 And, when you're ready, slowly bring the palms together. 00:34:00.630 --> 00:34:04.978 Then we'll lift the thumbs right up to the third eye, 00:34:04.978 --> 00:34:07.895 to the true self, the highest self. 00:34:11.340 --> 00:34:12.173 Namaste. 00:34:14.267 --> 00:34:16.934 (lively music)