WEBVTT 00:00:00.000 --> 00:00:00.800 - Howdy everyone. 00:00:00.800 --> 00:00:03.310 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:03.310 --> 00:00:06.640 I'm here with Benji and it's Day 10. 00:00:06.640 --> 00:00:09.920 It's time to pick up the pace and align. 00:00:09.920 --> 00:00:11.460 Let's get started. 00:00:13.979 --> 00:00:18.423 (light rhythmic music) 00:00:32.720 --> 00:00:36.520 Alright, let's begin in a comfortable seat. 00:00:36.520 --> 00:00:40.520 Take your time getting down into place 00:00:40.520 --> 00:00:42.280 and when you get there go ahead and 00:00:42.280 --> 00:00:45.800 close your eyes or soften your gaze 00:00:45.800 --> 00:00:47.760 and let's start by aligning 00:00:47.760 --> 00:00:50.032 the head over the heart 00:00:52.144 --> 00:00:53.800 and the heart over the pelvis. 00:00:53.800 --> 00:00:56.366 So you might even shift your 00:00:56.366 --> 00:00:59.975 spine a little forward and back 00:00:59.975 --> 00:01:04.040 to get a sense of what that alignment feels like. 00:01:04.040 --> 00:01:06.960 Head over heart, heart over pelvis. 00:01:06.960 --> 00:01:08.120 And if you're feeling a little 00:01:08.120 --> 00:01:10.640 pain in the front of the hips or the low back, 00:01:10.640 --> 00:01:15.240 go ahead and sit up on a blanket or a block here. 00:01:17.960 --> 00:01:19.640 And we have begun. 00:01:19.640 --> 00:01:22.106 Take a deep breath in. 00:01:23.920 --> 00:01:26.647 And a long breath out. 00:01:28.840 --> 00:01:32.248 And again, big inhale in. 00:01:34.680 --> 00:01:37.431 And a long exhale out. 00:01:38.760 --> 00:01:43.594 And one more time, listening to the sound of your breath. 00:01:51.720 --> 00:01:55.160 Beautiful, continue to breathe deep here as we bat the 00:01:55.160 --> 00:01:57.520 eyelashes open or you can keep your eyes closed here. 00:01:57.520 --> 00:02:02.080 We're just gonna draw some small circles with the nose. 00:02:02.080 --> 00:02:07.400 Checking in with the head, the neck, the shoulders here. 00:02:07.400 --> 00:02:09.120 Sitting up nice and tall. 00:02:09.120 --> 00:02:11.545 Reverse your circle. 00:02:13.840 --> 00:02:16.040 And before we get really moving here, 00:02:16.040 --> 00:02:17.280 just a reminder, 00:02:17.280 --> 00:02:20.658 this time is for you to align 00:02:22.421 --> 00:02:26.803 with how you're feeling today. 00:02:28.240 --> 00:02:30.447 Align with 00:02:31.658 --> 00:02:33.159 yourself 00:02:34.009 --> 00:02:35.920 in a way that feels true. 00:02:35.920 --> 00:02:38.000 So we might start to pick up the pace a little bit, 00:02:38.000 --> 00:02:40.400 but you just take care of you. 00:02:40.400 --> 00:02:41.800 Remember to breathe deep and 00:02:41.800 --> 00:02:45.440 know that this is time well spent no matter what it shapes 00:02:45.440 --> 00:02:49.920 up to be or what it feels like or looks like here. 00:02:49.920 --> 00:02:51.400 Trust that it's valuable. 00:02:51.400 --> 00:02:53.800 Okay, let's come forward. Excuse me, buddy. 00:02:53.800 --> 00:02:56.360 Let's come forward onto all fours. 00:02:56.360 --> 00:03:00.560 Center yourself on the mat, if you can. 00:03:00.560 --> 00:03:02.840 And then we'll drop the belly. Inhale, open the chest, 00:03:02.840 --> 00:03:07.440 start to bring a little more energy here best you can 00:03:07.440 --> 00:03:10.680 using this again to check in and align with what is. 00:03:10.680 --> 00:03:15.320 So no need to put on any costumes here or pretend. 00:03:15.320 --> 00:03:20.600 Just feel your way through this practice as we inhale deeply. 00:03:20.600 --> 00:03:23.000 And exhale completely. 00:03:24.222 --> 00:03:26.160 Couple more rounds of Cat-Cow here 00:03:26.160 --> 00:03:29.049 listening to the sound of your breath. 00:03:37.520 --> 00:03:40.000 Then bring it back to Tabletop Position. 00:03:40.000 --> 00:03:44.520 We'll curl the toes under and slowly walk the palms back, 00:03:44.520 --> 00:03:46.600 coming into our little froggy squat, 00:03:46.600 --> 00:03:49.920 stretching through the feet, the ankles, the hips, 00:03:49.920 --> 00:03:52.000 of course, inhale in. 00:03:52.000 --> 00:03:55.080 Then exhale, take it all the way back out to all fours. 00:03:55.080 --> 00:03:56.600 We're gonna take it to Plank now, 00:03:56.600 --> 00:03:59.680 plant the palms, lift the knees up, 00:03:59.680 --> 00:04:02.280 and let's start to activate that core. 00:04:02.280 --> 00:04:04.440 So align the shoulders over the wrists here, 00:04:04.440 --> 00:04:05.840 slight bend in the elbows, 00:04:05.840 --> 00:04:07.800 lengthen through the crown of the head. 00:04:07.800 --> 00:04:09.480 Reach, reach, reach the heels back 00:04:09.480 --> 00:04:12.560 and hug those low ribs in to engage your abs. 00:04:12.560 --> 00:04:13.680 Now see if you can draw your 00:04:13.680 --> 00:04:17.360 belly button up and in a little bit more. 00:04:17.360 --> 00:04:18.880 Inhale in and then exhale, 00:04:18.880 --> 00:04:23.640 send the hips up high and back, Downward Facing Dog. 00:04:23.640 --> 00:04:25.360 Press away from your yoga mat, 00:04:25.360 --> 00:04:28.980 send the majority of your weight 00:04:28.980 --> 00:04:31.540 to the lower half of your body. 00:04:32.555 --> 00:04:35.280 And if it helps, you can bend the knees generously here. 00:04:35.280 --> 00:04:39.560 Think about lifting the hip creases up towards the sky. 00:04:39.560 --> 00:04:42.568 Lengthening through the crown. 00:04:44.600 --> 00:04:47.120 Great, bend the knees a lot. 00:04:47.120 --> 00:04:49.360 Carve a line with the nose, look forward. 00:04:49.360 --> 00:04:50.840 Inhale in, then exhale, 00:04:50.840 --> 00:04:53.880 make your way to the tippy top of your mat. 00:04:53.880 --> 00:04:56.040 We'll meet in Forward Fold. 00:04:56.040 --> 00:04:58.063 Feet hip width apart. 00:05:00.040 --> 00:05:03.360 Reconnect with your breathing, seeing if you can 00:05:03.360 --> 00:05:06.140 elongate the inhalation 00:05:06.140 --> 00:05:09.279 and extend the exhale. 00:05:11.440 --> 00:05:16.880 Using the breath to create and cultivate really a beautiful 00:05:16.880 --> 00:05:20.962 conversation between the mind and the body. 00:05:22.440 --> 00:05:26.960 Encouraging your energy to flow. 00:05:26.960 --> 00:05:30.600 So any stagnant energy we're gonna move it right along today. 00:05:30.600 --> 00:05:32.320 Here we go, bend the knees generously, 00:05:32.320 --> 00:05:37.124 tuck your chin to your chest and slowly roll up to Mountain. 00:05:41.920 --> 00:05:43.720 As you stack the spine here, 00:05:43.720 --> 00:05:46.000 draw energy up from the arches of the feet, 00:05:46.000 --> 00:05:47.080 whatever that means to you, 00:05:47.080 --> 00:05:49.800 maybe lift the kneecaps, tone the quads, 00:05:49.800 --> 00:05:52.840 feel the strength in your legs here. 00:05:52.840 --> 00:05:56.516 As you rise up, lengthen through the crown of the head. 00:05:58.120 --> 00:06:00.720 Now inhale, spread the fingertips, reach up. 00:06:00.720 --> 00:06:02.920 Right hand grabs the left wrist. 00:06:02.920 --> 00:06:05.720 Think up and over as you lean the hips to the left, 00:06:05.720 --> 00:06:09.200 crown of the head extends to the right. Big stretch. 00:06:09.200 --> 00:06:11.280 Take a deep breath in. 00:06:11.280 --> 00:06:12.840 On your exhale, stay here, 00:06:12.840 --> 00:06:15.720 but think about spiraling your heart center, 00:06:15.720 --> 00:06:18.440 your chest up towards the sky. 00:06:18.440 --> 00:06:20.280 Beautiful, then bring it back to center. 00:06:20.280 --> 00:06:22.400 Release the grip, inhale. 00:06:22.400 --> 00:06:27.200 Exhale, think up and over as you take it to the other side. 00:06:27.200 --> 00:06:29.520 Bump the hips to the right. 00:06:29.520 --> 00:06:32.920 Crown of the head extends. 00:06:32.920 --> 00:06:36.800 Then spiral your heart up towards the ceiling. 00:06:36.800 --> 00:06:40.000 Reach, reach, reach, and then slowly bring it back to center. 00:06:40.000 --> 00:06:44.000 Nice. Inhale, spread the fingertips, look up. 00:06:44.000 --> 00:06:47.160 Exhale, wiggle the fingertips as you Forward Fold. 00:06:47.160 --> 00:06:49.280 Bring it back down. 00:06:49.280 --> 00:06:51.000 Inhale, halfway lift, 00:06:51.000 --> 00:06:53.560 slide the palms to the tops of the thighs, 00:06:53.560 --> 00:06:56.480 tops of the shins or fingertips can stay on the mat. 00:06:56.480 --> 00:06:59.680 Exhale, soften and fold. 00:06:59.680 --> 00:07:01.280 Bend the knees, plant the palms, 00:07:01.280 --> 00:07:03.680 step one foot back than the other. 00:07:03.680 --> 00:07:06.520 Find your alignment here. 00:07:06.520 --> 00:07:10.400 Wrists underneath the shoulders, heels reaching back. 00:07:10.400 --> 00:07:12.120 Imagine there's a little string 00:07:12.120 --> 00:07:16.080 between your low ribs and the front of your hip creases, 00:07:16.080 --> 00:07:18.480 and we're keeping that string nice and taut, 00:07:18.480 --> 00:07:20.600 engaging the abs. 00:07:20.600 --> 00:07:21.520 Inhale in. 00:07:21.520 --> 00:07:25.800 Exhale, send the hips up high and back, Downward Facing Dog. 00:07:25.800 --> 00:07:28.280 Bend the knees, inhale, look forward. 00:07:28.280 --> 00:07:29.800 Exhale, make your way to the top. 00:07:29.800 --> 00:07:33.080 Feet together this time, really together. 00:07:33.080 --> 00:07:36.640 Forward Fold, breathe. 00:07:36.640 --> 00:07:39.640 On your next inhale, halfway lift, your version. 00:07:39.640 --> 00:07:41.560 Nice long neck. 00:07:41.560 --> 00:07:44.200 Exhale, soften and fold. 00:07:44.200 --> 00:07:45.360 Ground through the feet here, 00:07:45.360 --> 00:07:47.160 bend your knees to protect the low back. 00:07:47.160 --> 00:07:49.880 Spread the fingertips, inhale, reach for the sky, 00:07:49.880 --> 00:07:52.240 big breath, big stretch. 00:07:52.240 --> 00:07:56.680 And then exhale, Forward Fold, all the way back down. 00:07:56.680 --> 00:07:59.520 Inhale, halfway lift, lengthen through the crown. 00:07:59.520 --> 00:08:02.040 Find that extension. 00:08:02.040 --> 00:08:05.680 Exhale, soften, fold, release. 00:08:05.680 --> 00:08:07.280 Bend the knees, plant the palms, 00:08:07.280 --> 00:08:10.240 step one foot back then the other. 00:08:10.240 --> 00:08:12.240 Find that alignment here. 00:08:12.240 --> 00:08:14.760 Lengthen through the crown, reach through the heels. 00:08:14.760 --> 00:08:17.400 You got this, breathe. 00:08:17.400 --> 00:08:19.908 Engage the abs. 00:08:22.000 --> 00:08:23.320 Inhale in. 00:08:23.320 --> 00:08:26.880 Exhale, hips up high and back, Downward Facing Dog. 00:08:26.880 --> 00:08:28.720 This time, anchor the left heel. 00:08:28.720 --> 00:08:31.040 Inhale, lift the right leg up high. 00:08:31.040 --> 00:08:33.240 Press into both palms evenly. 00:08:33.240 --> 00:08:36.200 Exhale, shift it forward, step it all the way up. 00:08:36.200 --> 00:08:38.080 Pivot on the back foot. 00:08:38.080 --> 00:08:39.680 Hands come to the waistline. 00:08:39.680 --> 00:08:42.240 Listen here, we're gonna, listen here (laughs), 00:08:42.240 --> 00:08:46.680 we're gonna tuck the chin into the chest and slowly roll up 00:08:46.680 --> 00:08:51.160 into Warrior versus leading with the fingertips or the arms. 00:08:51.160 --> 00:08:52.520 And as you do this roll up, 00:08:52.520 --> 00:08:56.200 you get this opportunity to feel the power of that back leg. 00:08:56.200 --> 00:08:57.960 As you stack the spine, 00:08:57.960 --> 00:08:59.640 find this lift up through the 00:08:59.640 --> 00:09:03.480 front body and this grounding through the back body. 00:09:04.920 --> 00:09:08.560 And then we can take the arms up. 00:09:08.560 --> 00:09:10.560 Breathe in. 00:09:10.560 --> 00:09:13.600 Breathe out. Relax the shoulders. 00:09:13.600 --> 00:09:15.480 Breathe in. 00:09:15.480 --> 00:09:17.400 Exhale, open up Warrior II. 00:09:17.400 --> 00:09:19.400 Maybe you widen your stance. 00:09:19.400 --> 00:09:22.880 Deepen that bend in the right knee. 00:09:22.880 --> 00:09:24.920 Breathe in. 00:09:24.920 --> 00:09:26.320 Breathe out. 00:09:26.320 --> 00:09:27.280 Breathe in. 00:09:27.280 --> 00:09:28.360 Keep the front knee bent 00:09:28.360 --> 00:09:31.000 as you reach the right fingertips up and back. 00:09:31.000 --> 00:09:33.600 Reverse Warrior. 00:09:33.600 --> 00:09:34.880 Inhale in. 00:09:34.880 --> 00:09:36.880 Exhale, Extended Side Angle. 00:09:36.880 --> 00:09:40.120 Right elbow's gonna come to the top of the right thigh. 00:09:40.120 --> 00:09:43.160 Left fingertips sweep all the way up towards the front edge 00:09:43.160 --> 00:09:45.320 of the mat or if you need a little more space, 00:09:45.320 --> 00:09:49.440 send it all the way up to the sky. 00:09:49.440 --> 00:09:51.600 Lots of opportunity here to 00:09:51.600 --> 00:09:54.680 practice that extension through the crown, 00:09:54.680 --> 00:09:58.560 so we're not dropping right ear to right shoulder. 00:09:58.560 --> 00:10:00.840 And lastly, we might open this up a little more, 00:10:00.840 --> 00:10:03.520 bringing the right fingertips to the earth, 00:10:03.520 --> 00:10:07.080 spiraling that heart up towards the sky. 00:10:07.080 --> 00:10:08.560 Inhale in. 00:10:08.560 --> 00:10:11.000 Exhale, bring it back to your lunge. 00:10:11.000 --> 00:10:12.320 Beautiful. 00:10:12.320 --> 00:10:15.080 We'll step the right toes back. 00:10:15.080 --> 00:10:18.080 Inhale in here, exhale slowly lower. 00:10:18.080 --> 00:10:20.520 All the way to the belly. 00:10:20.520 --> 00:10:23.240 Inhale, rise up, Cobra. 00:10:23.240 --> 00:10:24.800 Shoulders down. 00:10:24.800 --> 00:10:28.240 Exhale, soften and release forehead to the mat. 00:10:28.240 --> 00:10:29.800 Inhale, press up to Plank. 00:10:29.800 --> 00:10:31.560 Quietly whisper to yourself here, 00:10:31.560 --> 00:10:33.160 "I am strong." 00:10:33.160 --> 00:10:33.840 I am strong. 00:10:33.840 --> 00:10:38.640 Then send the hips up high and back, Downward Facing Dog. 00:10:38.640 --> 00:10:40.720 Inhale, lift the left leg up high. 00:10:40.720 --> 00:10:44.160 Exhale, shift it forward. 00:10:44.160 --> 00:10:46.640 Pivot on the back foot. 00:10:46.640 --> 00:10:49.560 Find your footing, then bring the hands to the waistline. 00:10:49.560 --> 00:10:51.520 Keep that front knee bent. 00:10:51.520 --> 00:10:54.720 Keep the back inner thigh strong as you tuck the chin 00:10:54.720 --> 00:10:58.440 into the chest and slowly roll up. 00:10:58.440 --> 00:11:01.040 Stacking the spine. 00:11:01.040 --> 00:11:04.109 Building it all from the ground up. 00:11:05.840 --> 00:11:07.800 Changes the energy of the posture, 00:11:07.800 --> 00:11:09.680 changes the stability and 00:11:09.680 --> 00:11:12.680 the strength that you're able to tap into. 00:11:12.680 --> 00:11:14.760 When you're ready, bring the fingertips up high, 00:11:14.760 --> 00:11:16.334 Warrior I. 00:11:18.040 --> 00:11:19.676 Breathe. 00:11:23.760 --> 00:11:25.960 Inhale in. 00:11:25.960 --> 00:11:28.280 Exhale, Warrior II. 00:11:30.600 --> 00:11:33.680 Build it from the ground up. 00:11:33.680 --> 00:11:35.280 Head over heart, heart over pelvis. 00:11:35.280 --> 00:11:37.760 So if you're leaning forward or leaning back, 00:11:37.760 --> 00:11:40.495 bring it back to center. 00:11:43.265 --> 00:11:45.280 And then keep that front knee bent. 00:11:45.280 --> 00:11:46.440 Maybe even bend it a little 00:11:46.440 --> 00:11:48.920 more before you head into Peaceful Warrior. 00:11:48.920 --> 00:11:50.280 Left fingertips reach up, 00:11:50.280 --> 00:11:52.160 we lengthen through the side body, 00:11:52.160 --> 00:11:53.800 and then send it all the way back. 00:11:53.800 --> 00:11:57.920 Keeping the crown of the head reaching. 00:11:57.920 --> 00:11:59.680 Inhale in. 00:11:59.680 --> 00:12:02.680 Exhale, Extended Side Angle. 00:12:02.680 --> 00:12:04.240 Right fingertips reach all the 00:12:04.240 --> 00:12:06.720 way up towards the front edge of your mat. 00:12:06.720 --> 00:12:09.440 So you feel this length from the outer edge of the right 00:12:09.440 --> 00:12:12.440 foot all the way through the right fingertips. 00:12:12.440 --> 00:12:14.560 If the shoulders are really tight though here, 00:12:14.560 --> 00:12:15.720 it could be nice to take 00:12:15.720 --> 00:12:19.080 the fingertips up towards the sky instead. 00:12:19.080 --> 00:12:22.420 Everyone hug those low ribs in. 00:12:22.420 --> 00:12:24.876 Lengthen through the crown. 00:12:26.400 --> 00:12:29.000 Maybe we take the left fingertips down, 00:12:29.000 --> 00:12:33.600 breathe, spiral your heart up towards the sky. 00:12:33.600 --> 00:12:36.200 And then slowly bring it back down to your lunge. 00:12:36.200 --> 00:12:38.080 Awesome work, step it back. 00:12:38.080 --> 00:12:42.200 Slowly lower belly to the earth or Chaturanga, 00:12:42.200 --> 00:12:46.040 Cobra or Upward Facing Dog. 00:12:46.040 --> 00:12:50.800 Meeting spot is Downward Facing Dog. 00:12:50.800 --> 00:12:53.520 Breathe in. 00:12:53.520 --> 00:12:56.560 Breathe out. 00:12:56.560 --> 00:12:59.000 Bend the knees, inhale to look forward. 00:12:59.000 --> 00:13:01.040 Exhale, make your way to the top. 00:13:01.040 --> 00:13:05.800 Uttanasana, feet together, really together. 00:13:05.800 --> 00:13:09.040 On your next inhale, lift up halfway. 00:13:09.040 --> 00:13:11.560 Exhale, soften and fold. 00:13:11.560 --> 00:13:13.280 Bend the knees, root to rise here. 00:13:13.280 --> 00:13:16.720 Inhale, reach for the sky, big breath, big stretch, 00:13:16.720 --> 00:13:18.960 maybe a little back bend here. 00:13:18.960 --> 00:13:22.120 And this time we'll bring the palms together as we exhale, 00:13:22.120 --> 00:13:24.880 hands slowly float to the heart 00:13:24.880 --> 00:13:28.290 and we just take a moment here 00:13:28.290 --> 00:13:32.567 to breathe, observe. 00:13:35.560 --> 00:13:37.616 Maybe you close the eyes here 00:13:37.616 --> 00:13:42.880 or bring your gaze down softly. 00:13:42.880 --> 00:13:46.840 Feeling that foot to earth connection. 00:13:46.840 --> 00:13:52.180 And just noticing your energy, your breath. 00:13:53.833 --> 00:13:56.440 And noticing the thoughts that are coming across here. 00:13:56.440 --> 00:14:00.660 May be some frustration today, 00:14:00.660 --> 00:14:02.554 some heaviness. 00:14:04.120 --> 00:14:06.533 Or maybe some lightness 00:14:08.997 --> 00:14:10.799 and joy. 00:14:11.880 --> 00:14:13.720 No right or wrong. 00:14:13.720 --> 00:14:17.120 Just showing up to the mat here 00:14:17.120 --> 00:14:21.680 to meet and greet align with what is. 00:14:21.680 --> 00:14:23.360 Alright, open the eyes if they're closed, 00:14:23.360 --> 00:14:25.080 swim the fingertips behind you. 00:14:25.080 --> 00:14:26.680 You're gonna draw the knuckles 00:14:26.680 --> 00:14:29.240 down and away to really open up through the chest here. 00:14:29.240 --> 00:14:30.240 Just take a moment here. 00:14:30.240 --> 00:14:32.840 Most of us could stand a couple breaths here, 00:14:32.840 --> 00:14:34.440 so let's take them. 00:14:34.440 --> 00:14:37.960 If you wanna find some soft, easy movement in the head, 00:14:37.960 --> 00:14:41.640 the neck, lifting the chin up and down. 00:14:41.640 --> 00:14:44.498 Find what feels good. 00:14:47.640 --> 00:14:49.400 Then release the bind, bend the knees, 00:14:49.400 --> 00:14:51.400 send the fingertips forward. 00:14:51.400 --> 00:14:53.320 We're gonna send the weight way 00:14:53.320 --> 00:14:57.240 back into the heels so that you can even lift your toes. 00:14:57.240 --> 00:14:59.600 Now lift your belly up and out 00:14:59.600 --> 00:15:01.840 of your pelvis here as you sink back a little more. 00:15:01.840 --> 00:15:03.320 Fingertips can absolutely reach 00:15:03.320 --> 00:15:05.680 forward to help you counter this weight. 00:15:05.680 --> 00:15:10.040 Inhale in, exhale, send the fingertips back, airplane arms. 00:15:10.040 --> 00:15:13.440 Good, stay low, inhale in, reach forward. 00:15:13.440 --> 00:15:16.840 Exhale, send the fingertips back, airplane arms. 00:15:16.840 --> 00:15:18.400 Think about getting your knees 00:15:18.400 --> 00:15:22.800 back over your ankles as you reach forward for this last one. 00:15:22.800 --> 00:15:25.880 Inhale in, exhale, airplane arms. 00:15:25.880 --> 00:15:29.480 Good, stand straight, inhale, reach for the sky. 00:15:29.480 --> 00:15:31.440 And then exhale, wiggle the fingertips as you 00:15:31.440 --> 00:15:35.320 cascade all the way back down into the fold. 00:15:35.320 --> 00:15:38.960 Nice, inhale, halfway lift. 00:15:38.960 --> 00:15:42.000 Exhale, soften and bow. 00:15:42.000 --> 00:15:46.440 Bend the knees, plant the palms step or hop back to Plank. 00:15:46.440 --> 00:15:47.880 Inhale in. 00:15:47.880 --> 00:15:51.240 Exhale, hips up high and back, Down Dog. 00:15:51.240 --> 00:15:53.600 Inhale, lift the right leg up high. 00:15:53.600 --> 00:15:55.640 Exhale, shift it forward. 00:15:55.640 --> 00:15:57.280 Pivot on the back foot. 00:15:57.280 --> 00:15:58.880 Roll it up. 00:15:58.880 --> 00:16:01.120 Chin to chest, Warrior I, 00:16:01.120 --> 00:16:03.800 reaching the fingertips up high. 00:16:03.800 --> 00:16:08.800 Inhale in, exhale, Warrior II, open it up. 00:16:08.800 --> 00:16:13.000 Inhale, Peaceful Warrior, front knee stays bent. 00:16:13.000 --> 00:16:17.320 Exhale, Extended Side Angle, your version. 00:16:17.320 --> 00:16:20.520 Inhale in here, spiral your heart to the sky. 00:16:20.520 --> 00:16:23.040 Exhale, bring it back to your lunge. 00:16:23.040 --> 00:16:27.400 Option here to lift the right toes as you take your vinyasa. 00:16:27.400 --> 00:16:28.720 So just a little fun here. 00:16:28.720 --> 00:16:32.520 You can lower to the belly, Chaturanga to Up Dog, 00:16:32.520 --> 00:16:34.668 little baby Cobra. 00:16:35.600 --> 00:16:39.352 Meeting spot is Down Dog. 00:16:45.160 --> 00:16:46.240 Anchor the right heel. 00:16:46.240 --> 00:16:49.400 When you're ready, inhale, lift the left leg up high. 00:16:49.400 --> 00:16:52.720 Exhale, step it all the way forward into your lunge. 00:16:52.720 --> 00:16:53.960 Pivot on the back foot. 00:16:53.960 --> 00:16:55.400 Inhale, root to rise here. 00:16:55.400 --> 00:16:59.360 Tuck the chin, reach the arms up, Warrior I. 00:16:59.360 --> 00:17:02.490 Use that exhale to relax the shoulders down. 00:17:03.720 --> 00:17:06.440 Inhale, look up, spread the fingertips. 00:17:06.440 --> 00:17:09.534 Exhale, open it up, Warrior II. 00:17:10.760 --> 00:17:13.560 Inhale, reach the left arm up and back. 00:17:13.560 --> 00:17:16.800 Peaceful Warrior, front knee stays bent. 00:17:16.800 --> 00:17:20.280 Exhale, Extended Side Angle, your version. 00:17:20.280 --> 00:17:24.520 Inhale, here to spiral the heart up towards the sky. 00:17:24.520 --> 00:17:27.840 Exhale to dial the heart back down to the earth. 00:17:27.840 --> 00:17:30.800 Plant the palms, option to keep that left foot lifted here. 00:17:30.800 --> 00:17:33.880 Just a little fun as you find your flow. 00:17:33.880 --> 00:17:37.040 Inhale, Cobra or Up Dog. 00:17:38.160 --> 00:17:42.320 Exhale, let's release and meet in Downward Facing Dog. 00:17:42.320 --> 00:17:43.680 Hi, Benji. 00:17:43.680 --> 00:17:46.120 Oop, star of the show. 00:17:46.120 --> 00:17:48.440 Always. 00:17:48.440 --> 00:17:50.920 In Down Dog, let's take a nice cleansing breath. 00:17:50.920 --> 00:17:52.200 Think Lion's Breath here. 00:17:52.200 --> 00:17:55.640 So inhale in through the nose. 00:17:55.640 --> 00:17:57.320 And exhale out through the mouth. 00:17:57.320 --> 00:17:59.056 Maybe you stick your tongue out. 00:18:00.560 --> 00:18:01.840 One more time just like that. 00:18:01.840 --> 00:18:03.484 Inhale in. 00:18:04.400 --> 00:18:06.205 And release. 00:18:07.800 --> 00:18:11.640 Slow descend of the knees to the earth, 00:18:11.640 --> 00:18:13.730 Child's Pose. 00:18:15.480 --> 00:18:18.780 Just take a moment here 00:18:18.780 --> 00:18:22.245 to pause and observe your breath. 00:18:27.840 --> 00:18:31.280 And then slowly rise up to all fours. 00:18:31.280 --> 00:18:35.000 Swing the legs to one side, any side. 00:18:35.000 --> 00:18:36.960 And we're gonna come down. 00:18:36.960 --> 00:18:39.640 Here bud, come here. Come here. Come. 00:18:39.640 --> 00:18:42.160 We're gonna come down to lay on our backs. 00:18:42.160 --> 00:18:43.120 Come here, bud. 00:18:43.120 --> 00:18:46.320 Oh, or you can lay over there, that's great. 00:18:46.320 --> 00:18:49.360 Alright, so we're all here. 00:18:49.360 --> 00:18:50.960 Good job, Benji. (laughs) 00:18:50.960 --> 00:18:54.001 Let's hug just the right knee into the chest. 00:18:55.280 --> 00:18:57.200 Breathe in. 00:18:57.200 --> 00:18:58.040 And then exhale, 00:18:58.040 --> 00:19:00.360 guide the right knee towards the right shoulder. 00:19:00.360 --> 00:19:01.920 You'll feel this slight 00:19:01.920 --> 00:19:05.640 compression in the front of that right hip crease. 00:19:05.640 --> 00:19:07.360 Should feel good. 00:19:07.360 --> 00:19:08.920 Inhale in. 00:19:08.920 --> 00:19:11.280 Exhale, shift the hips to the right. 00:19:11.280 --> 00:19:14.950 Guide that right knee over to the left, supine twist. 00:19:14.950 --> 00:19:18.960 You can open up through your right wing. 00:19:18.960 --> 00:19:22.665 Breathe into all four sides of the torso. 00:19:24.160 --> 00:19:26.526 Relax your jaw. 00:19:30.120 --> 00:19:34.480 Taking the last couple minutes of this practice to really 00:19:34.480 --> 00:19:37.953 celebrate this time with yourself. 00:19:40.160 --> 00:19:41.880 Gently melt it back to center. 00:19:41.880 --> 00:19:46.296 We'll hug the left knee up into the chest whenever you're ready. 00:19:50.480 --> 00:19:53.760 Squeeze it up and in towards center. 00:19:53.760 --> 00:19:57.540 And then start to open it up towards the left. 00:20:00.400 --> 00:20:02.624 Breathe. 00:20:04.560 --> 00:20:06.360 And then bump the hips to the left. 00:20:06.360 --> 00:20:08.400 Guide that knee across the body 00:20:08.400 --> 00:20:12.026 and find your twist here on the other side. 00:20:15.840 --> 00:20:17.640 Use your exhale to allow the 00:20:17.640 --> 00:20:20.680 left shoulder to get really heavy. 00:20:20.680 --> 00:20:26.040 In time, it will make its way slowly down to the earth. 00:20:26.040 --> 00:20:28.497 Closer to the earth. (chuckles) 00:20:31.920 --> 00:20:35.920 Lovely, slowly bring it back to center, my friends. 00:20:35.920 --> 00:20:38.800 Let's hug the knees into the chest. 00:20:38.800 --> 00:20:41.640 Rock a little side to side. 00:20:41.640 --> 00:20:43.480 And as you're ready, Happy Baby. 00:20:43.480 --> 00:20:46.200 We're gonna grab the outer edges of the feet, 00:20:46.200 --> 00:20:50.280 kick the soles of the feet to the sky. 00:20:50.280 --> 00:20:54.640 And the last delicious, I think very important, 00:20:54.640 --> 00:20:56.360 (chuckles) action point here is 00:20:56.360 --> 00:21:00.600 to actively reach your tailbone 00:21:00.600 --> 00:21:02.974 down towards the earth. 00:21:04.240 --> 00:21:06.320 So even though we're pulling down with the knees, 00:21:06.320 --> 00:21:10.564 we're trying to actively maintain this neutral spine. 00:21:11.680 --> 00:21:14.120 And if you're like, "Hmm, not sure if I quite get it." 00:21:14.120 --> 00:21:15.680 That's okay. 00:21:15.680 --> 00:21:17.600 It's just a little grace note 00:21:17.600 --> 00:21:21.410 to start to play with whenever you're into it. 00:21:25.070 --> 00:21:26.800 Alright, release. 00:21:26.800 --> 00:21:29.600 Soles of the feet come to the earth. 00:21:29.600 --> 00:21:33.120 We dig the right heel into the ground to extend the right leg. 00:21:33.120 --> 00:21:36.480 Dig the left heel into the ground extend the left leg. 00:21:36.480 --> 00:21:38.240 Inhale, reach the fingertips up 00:21:38.240 --> 00:21:42.240 and then place the hands down 00:21:42.240 --> 00:21:44.080 with intention, 00:21:44.080 --> 00:21:46.640 with care, with love. 00:21:46.640 --> 00:21:49.050 Inhale in. 00:21:49.050 --> 00:21:52.760 Exhale to rest the weight of 00:21:52.760 --> 00:21:56.946 your body completely into the earth. 00:22:00.400 --> 00:22:02.280 And you have an opportunity in 00:22:02.280 --> 00:22:06.801 Shavasana always to practice stillness, 00:22:07.807 --> 00:22:09.958 surrender. 00:22:13.920 --> 00:22:15.920 And for me personally, 00:22:15.920 --> 00:22:20.080 when I practice this type of stillness and surrender, 00:22:20.080 --> 00:22:23.600 it is a sweet opportunity to consider, you know, 00:22:23.600 --> 00:22:27.304 aligning with something bigger than yourself. 00:22:36.240 --> 00:22:38.907 Whatever that means to you. 00:22:43.160 --> 00:22:44.720 Maybe if time allows you spend 00:22:44.720 --> 00:22:47.400 a little more time in this posture, 00:22:47.400 --> 00:22:49.993 in this surrender today. 00:22:51.560 --> 00:22:54.520 Otherwise, I'll bring the palms together. 00:22:54.520 --> 00:22:57.576 You're free to join me, thumbs to third eye. 00:22:58.800 --> 00:23:02.790 And we close today's session with one final 00:23:02.790 --> 00:23:04.516 inhale in. 00:23:06.200 --> 00:23:08.160 And I'll emulate Benji here. 00:23:08.160 --> 00:23:10.120 Exhale with a little sigh. 00:23:10.120 --> 00:23:12.440 Hmm. 00:23:12.440 --> 00:23:13.360 See you tomorrow. 00:23:13.360 --> 00:23:14.582 Namaste. 00:23:15.603 --> 00:23:20.410 (upbeat rhythmic music)