WEBVTT 00:00:00.058 --> 00:00:05.080 - Hello everyone and welcome to Flow, your 30 Day Yoga Journey. 00:00:05.080 --> 00:00:08.720 I'm Adriene and behind me is sweet Benji. 00:00:08.720 --> 00:00:11.640 And I'm so excited that you're here for this journey. 00:00:11.640 --> 00:00:15.400 Today is Day 1 and it's all about setting the tone, 00:00:15.400 --> 00:00:18.200 setting the stage for this ritual, 00:00:18.200 --> 00:00:21.440 for this journey that we are embarking on together. 00:00:21.440 --> 00:00:24.657 So hop into something comfy and let's get started. 00:00:26.642 --> 00:00:30.700 (light rhythmic music) 00:00:46.160 --> 00:00:49.600 Alright, let's begin on the ground. 00:00:49.600 --> 00:00:52.280 Take your time getting down here. 00:00:52.280 --> 00:00:55.330 We're gonna start in a cross-legged seat 00:00:55.330 --> 00:00:58.720 with the right foot in front of the left. 00:00:58.720 --> 00:01:01.320 Truly take your time, ease in. 00:01:01.320 --> 00:01:04.400 If I ever get a little bit ahead guiding the way, 00:01:04.400 --> 00:01:05.840 that's alright, you just take your time, 00:01:05.840 --> 00:01:08.460 listen to your body and 00:01:08.460 --> 00:01:10.400 start in a way that feels 00:01:10.400 --> 00:01:12.440 honorable for where you're at today. 00:01:12.440 --> 00:01:14.240 So you don't need to rush. 00:01:14.240 --> 00:01:17.600 Don't need to push. The hardest part is done. 00:01:17.600 --> 00:01:19.120 We've pressed play on the video 00:01:19.120 --> 00:01:23.367 and we have landed here together, Day 1. 00:01:24.960 --> 00:01:29.200 So take a second, feel it out. 00:01:29.200 --> 00:01:32.840 Start to gently lift up through the crown of the head. 00:01:32.840 --> 00:01:35.800 And if it feels comfortable, close your eyes. 00:01:35.800 --> 00:01:40.020 It's my honor and deep, deep pleasure to 00:01:40.020 --> 00:01:44.079 guide you with the sound of my voice here. 00:01:45.200 --> 00:01:47.400 Really appreciate your trust. 00:01:47.400 --> 00:01:50.240 So you can close the eyes 00:01:50.240 --> 00:01:53.080 or maybe soften your gaze, 00:01:53.080 --> 00:01:57.160 just bringing our attention inward. 00:01:57.160 --> 00:02:02.587 Making an attempt to focus or refocus 00:02:05.390 --> 00:02:09.800 on the inner most part 00:02:09.800 --> 00:02:15.285 of ourselves here through our yoga practice. 00:02:20.640 --> 00:02:22.440 And today especially we're 00:02:22.440 --> 00:02:27.710 taking a little extra time to just set the tone. 00:02:29.320 --> 00:02:33.160 But that's not just something that I'm here to do. 00:02:33.160 --> 00:02:34.920 It's a very personal experience. 00:02:34.920 --> 00:02:39.838 So you'll set the tone with me. 00:02:45.920 --> 00:02:48.440 Start to relax through your shoulders, 00:02:48.440 --> 00:02:50.250 maybe soften through your fingertips 00:02:50.250 --> 00:02:54.200 and just allow your arms to relax and be heavy. 00:02:54.200 --> 00:02:57.920 Ungrip through the toes, 00:02:57.920 --> 00:03:00.740 the skin of the forehead, the jaw. 00:03:04.400 --> 00:03:08.966 Maybe you start to notice any sounds around you. 00:03:13.120 --> 00:03:14.800 And through the daily home practice, 00:03:14.800 --> 00:03:19.034 we have this amazing opportunity 00:03:19.034 --> 00:03:22.800 to get better and better through practice, 00:03:22.800 --> 00:03:24.240 to get better and better at 00:03:24.240 --> 00:03:29.400 cultivating this relationship with our inner most self, 00:03:29.400 --> 00:03:31.790 just kind of having more awareness of where 00:03:31.790 --> 00:03:35.575 we're at each day 00:03:35.575 --> 00:03:38.220 and each moment. 00:03:41.360 --> 00:03:45.840 So if the mind is busy or your body is exhausted, 00:03:45.840 --> 00:03:48.507 know that it's all good. 00:03:50.800 --> 00:03:55.931 This is definitely a come as you are journey. 00:03:58.760 --> 00:04:01.680 Gently begin to deepen your breath. 00:04:01.680 --> 00:04:04.651 Inhaling deeply through the nose. 00:04:06.120 --> 00:04:07.920 And maybe a couple good exhales 00:04:07.920 --> 00:04:12.536 out through the mouth here as we start together. 00:04:14.560 --> 00:04:17.880 As you breathe, you might begin to bow the head, 00:04:17.880 --> 00:04:19.920 chin to chest, feel a deep stretch in the 00:04:19.920 --> 00:04:24.370 back of the neck and start to lift up through the heart space. 00:04:30.160 --> 00:04:33.217 And then slowly bring the palms together. 00:04:34.360 --> 00:04:36.780 And there's an opportunity here 00:04:36.780 --> 00:04:40.518 to set an intention. 00:04:43.480 --> 00:04:45.320 Notice what comes up when 00:04:45.320 --> 00:04:48.880 you're invited to set an intention for this journey, 00:04:48.880 --> 00:04:52.108 your commitment here. 00:04:55.240 --> 00:04:56.400 Don't think too hard, 00:04:56.400 --> 00:05:00.540 just maybe the first thing that comes up. 00:05:00.540 --> 00:05:02.140 Can always let it evolve 00:05:02.140 --> 00:05:05.550 as we move along 00:05:05.550 --> 00:05:07.877 through our days together. 00:05:09.400 --> 00:05:11.880 Repeat your intention quietly to yourself, 00:05:11.880 --> 00:05:15.969 whatever it may be, trust it, capture it. 00:05:17.840 --> 00:05:21.680 And then as my mom used to say to me, 00:05:21.680 --> 00:05:27.120 "Imagine it already so. It's already in truth. 00:05:27.120 --> 00:05:31.209 "It's already happening. It's already, it already is." 00:05:35.160 --> 00:05:38.940 Let's take a deep breath in together, inhale. 00:05:40.880 --> 00:05:45.680 And exhale, releasing the palms 00:05:45.680 --> 00:05:47.920 and opening the eyes. 00:05:47.920 --> 00:05:52.640 Alright, a little moment here to check in with the neck. 00:05:52.640 --> 00:05:56.160 You can take one ear over one shoulder and then the other. 00:05:56.160 --> 00:05:59.480 Maybe draw circles with the nose. 00:06:05.240 --> 00:06:08.080 And then nice and easy, we're gonna scoop the belly in 00:06:08.080 --> 00:06:11.080 towards the spine just a bit to sit up nice and tall, 00:06:11.080 --> 00:06:12.560 lift the heart, 00:06:12.560 --> 00:06:13.960 lift up through the armpit chest, 00:06:13.960 --> 00:06:15.340 and then you're gonna nice and easy 00:06:15.340 --> 00:06:18.720 just walk the palms out past your right knee. 00:06:18.720 --> 00:06:22.440 So we're twisting in the belly, gentle twist in the spine, 00:06:22.440 --> 00:06:23.720 and then we're starting to walk 00:06:23.720 --> 00:06:26.640 the palms out past the right knee. 00:06:26.640 --> 00:06:29.880 This will look and feel a little bit different for everyone. 00:06:29.880 --> 00:06:32.200 We have maybe a block or a book 00:06:32.200 --> 00:06:36.000 we can start to work with here right out of the gate. 00:06:36.000 --> 00:06:39.240 Of course, you can make this really active by watching, 00:06:39.240 --> 00:06:41.000 watching, walking, (chuckles) 00:06:41.000 --> 00:06:44.560 the fingertips all the way forward. 00:06:44.560 --> 00:06:46.120 And then I'll invite everyone 00:06:46.120 --> 00:06:48.760 to really let the tailbone be heavy here. 00:06:48.760 --> 00:06:51.040 Sits bones root down towards 00:06:51.040 --> 00:06:56.000 the earth and the weight of the head relaxes down. 00:06:56.000 --> 00:07:01.320 And then you bring the breath to enhance this experience. 00:07:01.320 --> 00:07:04.400 Feel the inhale 00:07:04.400 --> 00:07:09.160 in the low back, so the torso expands. 00:07:09.160 --> 00:07:12.210 And feel the exhale in the side body 00:07:12.210 --> 00:07:15.545 as you keep the stretch active. 00:07:19.160 --> 00:07:21.480 Lovely. Now draw your navel, 00:07:21.480 --> 00:07:23.600 your belly actively to your spine. 00:07:23.600 --> 00:07:26.400 So we're moving from center even here right at the beginning. 00:07:26.400 --> 00:07:27.520 We come back up, 00:07:27.520 --> 00:07:29.560 head over heart, heart over pelvis, 00:07:29.560 --> 00:07:33.640 and then we take it on past the left knee. 00:07:33.640 --> 00:07:37.480 Just checking in with the breath here, 00:07:37.480 --> 00:07:41.160 using the breath to enhance the experience. 00:07:41.160 --> 00:07:45.495 Help us embody these stretches on a deeper level. 00:07:48.160 --> 00:07:50.280 Relax the weight of the head over. 00:07:50.280 --> 00:07:52.040 If your right hip's peeling up here, 00:07:52.040 --> 00:07:53.160 back up the truck a little bit, 00:07:53.160 --> 00:07:55.400 pull your right hip crease back 00:07:55.400 --> 00:07:58.626 and maybe walk your hands a little bit closer in. 00:08:01.240 --> 00:08:03.680 Breathe in. 00:08:03.680 --> 00:08:05.840 Exhale, navel draws to the belly actively. 00:08:05.840 --> 00:08:10.120 So we're activating the abs as we roll back up. 00:08:10.120 --> 00:08:11.560 Alright, you probably guessed. 00:08:11.560 --> 00:08:13.280 Now we're going forward. 00:08:13.280 --> 00:08:14.640 So nice and easy. 00:08:14.640 --> 00:08:19.160 In kids' yoga, we usually do spider fingers all the way out. 00:08:19.160 --> 00:08:23.960 And then same thing here. Forearms, you can use the block. 00:08:23.960 --> 00:08:25.440 If the chest or the belly, 00:08:25.440 --> 00:08:26.920 you want to accommodate for them. 00:08:26.920 --> 00:08:29.240 It's nice to give yourself a little bit of space. 00:08:30.440 --> 00:08:33.325 So make it yours. 00:08:40.360 --> 00:08:42.440 Inhale in deeply. 00:08:42.440 --> 00:08:44.040 Exhale, navel to spine. 00:08:44.040 --> 00:08:46.280 That's what brings us up and we're gonna switch the cross 00:08:46.280 --> 00:08:49.760 of the ankles and take this sequence again. 00:08:49.760 --> 00:08:53.300 This time to the left first, so nice and easy, walk it out. 00:08:53.300 --> 00:08:56.800 You can find some soft, easy movement here. 00:08:56.800 --> 00:08:59.440 Swaying a little side to side. 00:08:59.440 --> 00:09:01.360 Or maybe allowing the movement 00:09:01.360 --> 00:09:04.207 to just come from the breath here. 00:09:08.960 --> 00:09:10.200 Inhale in. 00:09:10.200 --> 00:09:11.440 Exhale from center, 00:09:11.440 --> 00:09:13.680 rolling up back through the spine, 00:09:13.680 --> 00:09:16.286 and then take it to the right. Here we go. 00:09:19.920 --> 00:09:23.280 And so, many of my friends will know we 00:09:23.280 --> 00:09:25.160 have a mantra here on the channel; 00:09:25.160 --> 00:09:27.400 Find what feels good. 00:09:27.400 --> 00:09:30.440 If you're holding static and rigid in a pose, 00:09:30.440 --> 00:09:32.170 maybe think of that mantra and think, 00:09:32.170 --> 00:09:35.960 "Okay, what can I do or listen to or 00:09:35.960 --> 00:09:37.560 "respond to that might feel good?" 00:09:37.560 --> 00:09:38.440 And it could just be 00:09:38.440 --> 00:09:41.680 like letting go of something that's been worrying you, 00:09:41.680 --> 00:09:43.440 or it could be making a 00:09:43.440 --> 00:09:47.314 physical adjustment or deepening your breath. 00:09:50.360 --> 00:09:53.600 On your next exhale, roll it back up to center. 00:09:53.600 --> 00:09:56.440 Inhale in, lift the chest. 00:09:56.440 --> 00:09:58.200 Exhale. 00:09:58.200 --> 00:10:00.050 Now we'll take it forward. 00:10:02.880 --> 00:10:05.280 Find what feels good. 00:10:05.280 --> 00:10:08.797 Stay heavy in the tailbone, heavy in the hips. 00:10:13.680 --> 00:10:17.875 Starting with a little hip check-in. (chuckles) 00:10:17.875 --> 00:10:20.219 A little low back love. 00:10:21.680 --> 00:10:27.000 You're gonna see a lot of focus on the spine in this series, 00:10:27.000 --> 00:10:28.910 which is awesome. 00:10:28.910 --> 00:10:31.000 Inhale in, follow your breath. 00:10:31.000 --> 00:10:33.640 Exhale, roll it back up. 00:10:33.640 --> 00:10:35.280 Beautiful, take a deep breath in here. 00:10:35.280 --> 00:10:37.280 Sit up as tall as you can. 00:10:37.280 --> 00:10:39.760 As you exhale, draw the shoulder blades together. 00:10:39.760 --> 00:10:41.720 Open up through your chest. 00:10:41.720 --> 00:10:45.509 Pause here, close your eyes, breathe in. 00:10:46.520 --> 00:10:49.240 Breathe out to come to all fours. 00:10:49.240 --> 00:10:52.400 So even here you can think about moving from your navel, 00:10:52.400 --> 00:10:55.120 from your center and that kind of changes the way you 00:10:55.120 --> 00:10:56.760 transition everything on the mat. 00:10:56.760 --> 00:10:59.280 It feels, I think it's more fun. 00:10:59.280 --> 00:11:03.450 It's kind of artful, (laughs) 00:11:03.450 --> 00:11:06.040 more conscious. 00:11:06.040 --> 00:11:08.640 Tabletop Position, wrist are under the shoulders, 00:11:08.640 --> 00:11:10.760 knees are directly underneath the hip points. 00:11:10.760 --> 00:11:13.720 Try to be specific as, let me try that again. 00:11:13.720 --> 00:11:16.520 Try to be as specific as you can, 00:11:16.520 --> 00:11:18.520 say that five times fast, 00:11:18.520 --> 00:11:23.200 when placing your hands and feet on the mat. 00:11:23.200 --> 00:11:25.720 So think of this almost as like a hand exercise. 00:11:25.720 --> 00:11:28.560 Spread the fingertips as wide as possible. 00:11:28.560 --> 00:11:31.120 Stack your bones. 00:11:31.120 --> 00:11:32.240 And then we'll drop the belly, 00:11:32.240 --> 00:11:35.510 press into the tops of the feet and look forward. 00:11:35.510 --> 00:11:39.840 Extension through the crown of the head, press into the palms. 00:11:39.840 --> 00:11:41.680 And exhale, round through the spine. 00:11:41.680 --> 00:11:45.320 Really gather the muscles of the abdominal wall up, 00:11:45.320 --> 00:11:49.351 up, up towards the sky, press into your yoga mat. 00:11:50.560 --> 00:11:51.600 And then continue. 00:11:51.600 --> 00:11:54.640 Inhale, drop the belly, open the chest. 00:11:54.640 --> 00:11:58.640 Think of extending through the crown so the neck is long. 00:11:58.640 --> 00:12:02.600 And then exhale, rounding through chin to chest. 00:12:02.600 --> 00:12:05.280 Really finding that arch, 00:12:05.280 --> 00:12:07.960 that arc in the spine. 00:12:07.960 --> 00:12:12.327 One more time. Inhale, Cow Pose. 00:12:14.640 --> 00:12:18.880 Exhale, Cat, and really gather the belly all the way up, 00:12:18.880 --> 00:12:22.440 up, up, up. So active abs. 00:12:22.440 --> 00:12:26.440 Nice. Inhale back to Tabletop Position. 00:12:26.440 --> 00:12:29.520 Speaking of active abs, here we go. 00:12:29.520 --> 00:12:32.000 Slow and steady, we're gonna send the right toes out. 00:12:32.000 --> 00:12:33.240 Peek it me if you need to. 00:12:33.240 --> 00:12:37.520 Dial them down, and then send the left fingertips forward. 00:12:37.520 --> 00:12:38.680 Now listen carefully. 00:12:38.680 --> 00:12:41.040 First things first, we're gonna lengthen through the neck. 00:12:41.040 --> 00:12:44.560 So send your gaze straight down and tuck your chin slightly. 00:12:44.560 --> 00:12:48.360 Inhale in here, keep the neck long like so, 00:12:48.360 --> 00:12:51.760 and we're gonna bring the right knee towards the right elbow 00:12:51.760 --> 00:12:54.680 and the left elbow towards the left hip crease. 00:12:54.680 --> 00:12:56.120 Peek at me if you need to. 00:12:56.120 --> 00:12:58.880 So we're not rounding on this version. 00:12:58.880 --> 00:13:00.560 We're waking up the obliques. 00:13:00.560 --> 00:13:02.800 Then inhale to extend, 00:13:02.800 --> 00:13:07.320 and now round through, nose to knee. 00:13:07.320 --> 00:13:09.720 That's a pattern we'll repeat here two more rounds. 00:13:09.720 --> 00:13:11.440 Inhale, extend. 00:13:11.440 --> 00:13:14.320 Exhale, left elbow to left hip crease. 00:13:14.320 --> 00:13:17.480 Right knee to right elbow, neck long. 00:13:17.480 --> 00:13:19.640 Inhale, extend. 00:13:19.640 --> 00:13:23.040 And exhale, knee to nose. 00:13:23.040 --> 00:13:25.840 Last time, inhale, extend. 00:13:25.840 --> 00:13:28.920 Exhale, neck stays long. 00:13:28.920 --> 00:13:31.120 Inhale, extend. 00:13:31.120 --> 00:13:33.720 And knee to nose. 00:13:33.720 --> 00:13:36.560 Excellent. Release, send the hips back, 00:13:36.560 --> 00:13:38.680 come off the wrist for just a second. 00:13:38.680 --> 00:13:40.240 Let's draw a couple wrist circles. 00:13:40.240 --> 00:13:41.640 So just three rounds of that, 00:13:41.640 --> 00:13:44.000 I already feel my abs kicking in. 00:13:44.000 --> 00:13:46.240 Okay, Benji, get comfortable. 00:13:46.240 --> 00:13:49.240 So focusing on the quality of the movement can be really 00:13:49.240 --> 00:13:51.960 efficient versus just the quantity. 00:13:51.960 --> 00:13:53.360 Alright, back to all fours. 00:13:53.360 --> 00:13:55.360 Let's take it to the other side. 00:13:55.360 --> 00:13:56.440 Left toes reach out, 00:13:56.440 --> 00:13:59.920 right fingertips forward, neck long, inhale. 00:13:59.920 --> 00:14:01.040 Exhale. 00:14:01.040 --> 00:14:04.160 Hello obliques, let's wake 'em up. 00:14:04.160 --> 00:14:05.760 Left knee to left elbow, 00:14:05.760 --> 00:14:08.520 right elbow to right hip crease, squeeze. 00:14:08.520 --> 00:14:10.880 Inhale, extend. 00:14:10.880 --> 00:14:12.440 And knee to nose. 00:14:12.440 --> 00:14:15.280 Arch the spine like Cat. 00:14:15.280 --> 00:14:18.240 Inhale, reach. 00:14:18.240 --> 00:14:21.170 Exhale, neck stays long. Press into the left palm, 00:14:21.170 --> 00:14:24.520 press into the top of the right foot. 00:14:24.520 --> 00:14:26.560 Inhale, extend. 00:14:26.560 --> 00:14:28.720 Exhale, knee to nose. 00:14:28.720 --> 00:14:30.170 So you can really use that exhale to 00:14:30.170 --> 00:14:32.000 activate the abs even more. 00:14:32.000 --> 00:14:34.280 Inhale, extend, last round. 00:14:34.280 --> 00:14:38.640 Exhale, gather it in. 00:14:38.640 --> 00:14:40.640 Inhale, extend. 00:14:40.640 --> 00:14:44.960 And rounding inward, knee to nose. 00:14:44.960 --> 00:14:46.240 Beautiful. 00:14:46.240 --> 00:14:48.040 Back to Tabletop Position. 00:14:48.040 --> 00:14:50.320 Curl the toes under, but listen carefully. 00:14:50.320 --> 00:14:53.480 You're gonna walk the hands back towards your knees. 00:14:53.480 --> 00:14:54.920 We're gonna lift the knees up 00:14:54.920 --> 00:15:00.160 and come into your version of what feels like a safe squat. 00:15:00.160 --> 00:15:02.360 So you might grab your block and sit on it here. 00:15:02.360 --> 00:15:06.720 You might use it to lift the earth up to you. 00:15:06.720 --> 00:15:08.120 You might just need to tap 00:15:08.120 --> 00:15:11.240 into your breath little bit here and not panic. 00:15:11.240 --> 00:15:15.120 Stretch through your sweet feet, the hips. 00:15:15.120 --> 00:15:17.640 Maybe you're starting to feel the weight of your body, 00:15:17.640 --> 00:15:19.880 you know, getting a little discouraged here. 00:15:19.880 --> 00:15:21.960 Like you don't have the energy. 00:15:21.960 --> 00:15:25.080 Trust, we're here to transform all that. 00:15:25.080 --> 00:15:29.005 So give yourself grace and just keep breathing. 00:15:30.960 --> 00:15:34.040 If you need a smile you can look at Benji's little paws 00:15:34.040 --> 00:15:38.440 creeping on my (chuckles) mat space here. 00:15:38.440 --> 00:15:41.400 Alright, and then from here we're gonna drop the heels, 00:15:41.400 --> 00:15:42.480 point the toes forward. 00:15:42.480 --> 00:15:46.000 You can keep the feet nice and wide, I recommend it. 00:15:46.000 --> 00:15:48.360 And come into a Forward Fold at the back of your mat. 00:15:48.360 --> 00:15:51.410 Let it all hang, any stress, tension, 00:15:51.410 --> 00:15:53.680 friction you've been carrying, 00:15:53.680 --> 00:15:58.160 maybe we can soften and start to let it flow off the back, 00:15:58.160 --> 00:16:00.200 off the neck and shoulders. 00:16:00.200 --> 00:16:03.360 Out the crown of the head. 00:16:03.360 --> 00:16:05.840 Bend your knees generously here. 00:16:05.840 --> 00:16:08.880 Take a deep breath in. 00:16:08.880 --> 00:16:12.640 And a long cleansing breath out. 00:16:12.640 --> 00:16:14.640 Nice, draw the hands to your waistline. 00:16:14.640 --> 00:16:16.360 Keep the knees bent. 00:16:16.360 --> 00:16:18.200 Foot connection is strong, 00:16:18.200 --> 00:16:20.680 so really ground through all four corners of the feet. 00:16:20.680 --> 00:16:24.120 And let's begin to rise up, lift the heart space. 00:16:24.120 --> 00:16:26.200 Stay grounded through the feet, through the legs, 00:16:26.200 --> 00:16:31.160 and we rise up to Mountain Pose. 00:16:31.160 --> 00:16:34.240 Take a deep breath here in Mountain. 00:16:34.240 --> 00:16:37.120 Exhale, relax the shoulders down. 00:16:37.120 --> 00:16:39.200 Remember your intention. 00:16:39.200 --> 00:16:41.360 Then inhale, reach for the sky. 00:16:41.360 --> 00:16:43.920 Big breath, big stretch, Day 1. 00:16:43.920 --> 00:16:46.960 Then exhale, draw the belly in and dive forward, 00:16:46.960 --> 00:16:50.280 back into your fold. 00:16:50.280 --> 00:16:54.160 From here, bend the knees, walk the palms all the way out 00:16:54.160 --> 00:16:58.600 to a Plank Pose, gather the belly up and in. 00:16:58.600 --> 00:17:00.160 You got this, reach the heels back, 00:17:00.160 --> 00:17:01.800 crown of the head forward. 00:17:01.800 --> 00:17:05.480 Inhale, exhale, Downward Facing Dog, nice. 00:17:05.480 --> 00:17:07.520 Pedal it out here. 00:17:07.520 --> 00:17:10.640 Stretching through the feet. 00:17:10.640 --> 00:17:13.360 Pressing through the knuckles, 00:17:13.360 --> 00:17:15.790 lengthening through 00:17:15.790 --> 00:17:18.877 all four sides of the torso. 00:17:21.520 --> 00:17:23.398 Checkin' in. 00:17:24.720 --> 00:17:27.400 On your next inhale, lift the right leg up high. 00:17:27.400 --> 00:17:30.280 On your exhale, you're gonna bring it forward into a lunge. 00:17:30.280 --> 00:17:32.760 Take your time, again, there's no rush here. 00:17:32.760 --> 00:17:35.160 Let's try to keep the back knee lifted here to start. 00:17:35.160 --> 00:17:36.920 Just give it a try, check in. 00:17:36.920 --> 00:17:39.240 Front knee over, front ankle. 00:17:39.240 --> 00:17:41.240 Inhale in. 00:17:41.240 --> 00:17:43.080 Exhale out. 00:17:43.080 --> 00:17:45.160 Good, inhale in. You're gonna pull the right hip 00:17:45.160 --> 00:17:48.400 crease back, straighten through that front leg. 00:17:48.400 --> 00:17:50.183 And then bend. 00:17:51.440 --> 00:17:53.640 Straighten. 00:17:53.640 --> 00:17:55.040 And then bend. 00:17:55.040 --> 00:17:58.520 And this is a nice place to use the blocks, too, as you kind of 00:17:58.520 --> 00:18:02.360 work this flossing moment into your practice. 00:18:02.360 --> 00:18:03.960 Pulling the right hip crease back, 00:18:03.960 --> 00:18:07.360 straightening the front leg, and then bending it. 00:18:07.360 --> 00:18:10.640 Keep it soft and easy. 00:18:10.640 --> 00:18:13.290 Great, the next time your knee is bent, 00:18:13.290 --> 00:18:15.880 stay there, bring your left palm to the ground. 00:18:15.880 --> 00:18:18.000 We're gonna send the right fingertips forward, 00:18:18.000 --> 00:18:20.880 up and back into a twist. 00:18:20.880 --> 00:18:23.380 Good, then continue in a circular motion 00:18:23.380 --> 00:18:26.760 forward, up, back. Twist. 00:18:26.760 --> 00:18:28.916 Forward, up and back. 00:18:30.400 --> 00:18:32.720 Twist and then all the way back down to the ground. 00:18:32.720 --> 00:18:36.720 Awesome, plant the palms, steps the right toes back, Plank Pose. 00:18:36.720 --> 00:18:37.920 Inhale in here. 00:18:37.920 --> 00:18:39.960 Exhale, knees come to the earth, 00:18:39.960 --> 00:18:42.320 chest comes to the earth, chin comes to the earth, 00:18:42.320 --> 00:18:44.360 and then we all come to the earth. 00:18:44.360 --> 00:18:45.880 Take a breath in. 00:18:45.880 --> 00:18:47.792 Rise up, Cobra. 00:18:49.400 --> 00:18:51.400 And exhale to soften and release. 00:18:51.400 --> 00:18:52.760 Bring it back home. 00:18:52.760 --> 00:18:55.080 Curl the toes under, press up to Plank. 00:18:55.080 --> 00:18:57.360 Quietly whisper to yourself here, 00:18:57.360 --> 00:18:59.000 "I am strong." 00:18:59.000 --> 00:19:00.800 Don't think too hard, just give it a try. 00:19:00.800 --> 00:19:02.400 I am strong. 00:19:02.400 --> 00:19:06.120 And then send the hips up high and back, Down Dog. 00:19:06.120 --> 00:19:09.520 You're doing great, take a deep breath in. 00:19:09.520 --> 00:19:10.440 Long breath out. 00:19:10.440 --> 00:19:13.720 On your next inhale, lift the left leg up high. 00:19:13.720 --> 00:19:16.640 Exhale, send it forward into your lunge. 00:19:16.640 --> 00:19:20.200 Try to keep that back knee lifted here. Give it a try. 00:19:20.200 --> 00:19:22.160 Front knee over front ankle. 00:19:22.160 --> 00:19:24.240 You're gonna inhale, straighten through the front leg, 00:19:24.240 --> 00:19:26.720 pull the left hip crease back, and then exhale. 00:19:26.720 --> 00:19:29.813 And you can do this at your own pace here. 00:19:31.320 --> 00:19:34.436 We're just kind of taking stock today. 00:19:37.480 --> 00:19:42.040 Little goes a long way here. 00:19:42.040 --> 00:19:44.280 And then the next time your knee is bent, 00:19:44.280 --> 00:19:45.160 right hand to the earth, 00:19:45.160 --> 00:19:48.800 left fingertips go forward as you breathe in. 00:19:48.800 --> 00:19:52.480 And up and back and around as you breathe out. 00:19:52.480 --> 00:19:55.240 Inhale, reach. 00:19:55.240 --> 00:19:56.880 Exhale, take it around. 00:19:56.880 --> 00:19:59.080 Left knee's gonna wanna splay out here. 00:19:59.080 --> 00:20:02.840 Squeeze it into the midline, to the center of your mat space, 00:20:02.840 --> 00:20:06.040 center of your body. 00:20:06.040 --> 00:20:09.040 And then next time we come around and back and down, 00:20:09.040 --> 00:20:11.720 we'll plant the palms, step it back to Plank. 00:20:11.720 --> 00:20:14.320 Take a deep breath in. 00:20:14.320 --> 00:20:15.440 And a long breath out. 00:20:15.440 --> 00:20:18.412 Stay here, a deep breath in. 00:20:19.960 --> 00:20:22.720 And a long breath out. 00:20:22.720 --> 00:20:25.320 Last time, inhale in. 00:20:25.320 --> 00:20:28.978 Exhale, knees, chest, chin or lower all the way to the belly. 00:20:30.400 --> 00:20:34.623 Press into the tops of the feet, inhale, rise up, Cobra. 00:20:35.720 --> 00:20:38.280 And then slowly release. 00:20:38.280 --> 00:20:40.800 Press up to all fours. 00:20:40.800 --> 00:20:42.560 Swing the legs to one side, 00:20:42.560 --> 00:20:46.560 any side and come through 00:20:46.560 --> 00:20:49.493 to lie on your back. 00:20:50.560 --> 00:20:52.560 When you get there, give yourself a little hug. 00:20:52.560 --> 00:20:55.360 You can hug the knees into the chest. 00:20:55.360 --> 00:20:56.320 Hi, buddy. 00:20:56.320 --> 00:20:58.640 Oh, good stretch, man. 00:20:58.640 --> 00:21:01.610 Hug the knees into the chest either one at a time 00:21:03.730 --> 00:21:06.020 or together. 00:21:07.880 --> 00:21:12.480 And we'll finish with a gentle Reclined Twist. 00:21:12.480 --> 00:21:15.040 So you're gonna bump the hips to the right, 00:21:15.040 --> 00:21:17.280 send your knees to the left. 00:21:17.280 --> 00:21:18.900 You can rest the hands on the ribcage 00:21:18.900 --> 00:21:22.680 or take the arms out wide. 00:21:22.680 --> 00:21:25.160 Maybe turn to your right ear. 00:21:25.160 --> 00:21:28.040 I have a beautiful view of Benji here. 00:21:29.000 --> 00:21:30.280 Not to brag. 00:21:30.280 --> 00:21:31.800 He's a doll. 00:21:31.800 --> 00:21:33.780 Take a deep breath in. 00:21:35.560 --> 00:21:37.442 Long breath out. 00:21:38.800 --> 00:21:39.960 And then we'll melt it back to 00:21:39.960 --> 00:21:42.840 center nice and slow and just take it to the other side, 00:21:42.840 --> 00:21:44.448 nice and easy. 00:21:55.520 --> 00:21:58.760 Slowly bring it back to center. 00:21:58.760 --> 00:22:02.145 Hug the knees into the chest one more time. 00:22:04.280 --> 00:22:05.600 And then allow the feet to fall 00:22:05.600 --> 00:22:07.160 to the ground with a little energy, 00:22:07.160 --> 00:22:08.920 with a little thud. 00:22:08.920 --> 00:22:10.840 Sorry to your downstairs neighbors, 00:22:10.840 --> 00:22:12.280 if you have them, 00:22:12.280 --> 00:22:14.640 and then extend the right leg, 00:22:14.640 --> 00:22:16.800 extend the left leg. 00:22:16.800 --> 00:22:19.280 Now listen carefully, send your arms up towards the 00:22:19.280 --> 00:22:21.800 sky and then with so much love and care, 00:22:21.800 --> 00:22:23.680 just tender loving care, you're gonna, 00:22:23.680 --> 00:22:25.160 almost as if it were part of a dance, 00:22:25.160 --> 00:22:28.200 you're gonna place your right hand on the ground, 00:22:28.200 --> 00:22:31.160 palm face up slowly and place 00:22:31.160 --> 00:22:36.320 your left hand with so much intention on the ground slowly. 00:22:36.320 --> 00:22:40.760 And take a deep breath in and close your eyes. 00:22:40.760 --> 00:22:41.920 And on this exhale, 00:22:41.920 --> 00:22:45.460 relax the weight of your body completely and fully, 00:22:45.460 --> 00:22:49.257 totally into your mat. 00:22:50.160 --> 00:22:51.486 Rest. 00:22:54.723 --> 00:22:56.485 Observe. 00:22:58.480 --> 00:23:01.252 Let your breath be easy. 00:23:06.480 --> 00:23:10.783 See how fast you can practice 00:23:11.946 --> 00:23:13.920 this portion of our journey, 00:23:13.920 --> 00:23:16.561 which is all about surrender. 00:23:33.720 --> 00:23:37.862 And slowly bring your awareness back to your breath. 00:23:38.880 --> 00:23:41.990 Start to draw a couple circles with the toes, 00:23:41.990 --> 00:23:44.360 moving the ankles. 00:23:44.360 --> 00:23:47.722 And same thing with the fingers, moving the wrists. 00:23:49.200 --> 00:23:52.680 And maybe bring the heels together if that feels good. 00:23:52.680 --> 00:23:55.720 Palms come together in prayer 00:23:55.720 --> 00:23:58.280 and we have an invitation here 00:23:58.280 --> 00:24:01.458 to bring the thumbs right up to the third eye. 00:24:02.840 --> 00:24:07.000 This is symbolic point of our intuition, 00:24:07.000 --> 00:24:10.120 something we definitely plan 00:24:10.120 --> 00:24:13.500 to tap into and nurture on this journey. 00:24:14.767 --> 00:24:17.920 A lot of wonderful surprises in store. 00:24:17.920 --> 00:24:19.840 Some of them I don't even know about. 00:24:19.840 --> 00:24:22.120 We're gonna discover together. 00:24:22.120 --> 00:24:25.549 So thank you for your commitment and thank you for showing up. 00:24:27.000 --> 00:24:28.640 I look forward to seeing you tomorrow. 00:24:28.640 --> 00:24:30.640 Let's take one deep breath in 00:24:30.640 --> 00:24:34.920 to close this practice in together. 00:24:34.920 --> 00:24:40.120 Big full breath and then exhale together. 00:24:40.120 --> 00:24:42.278 Lots of love out. 00:24:43.960 --> 00:24:45.520 Take good care. 00:24:45.520 --> 00:24:47.381 Namaste. 00:24:48.799 --> 00:24:53.500 (upbeat rhythmic music)