WEBVTT 00:00:00.066 --> 00:00:01.360 - Hello, my sweet friends. 00:00:01.360 --> 00:00:04.360 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:04.360 --> 00:00:08.120 It's Day 12, Stability. 00:00:08.120 --> 00:00:09.489 Let's get started. 00:00:11.345 --> 00:00:16.338 (light rhythmic music) 00:00:30.850 --> 00:00:33.200 Alright, come on down to the ground. 00:00:33.200 --> 00:00:37.120 Let's bring the palms together at the heart center here. 00:00:37.120 --> 00:00:40.120 Again, always take your time getting down into this 00:00:40.120 --> 00:00:44.888 position, no need to rush or allow me to rush you. 00:00:46.950 --> 00:00:48.960 This is where we'll begin today, 00:00:48.960 --> 00:00:52.814 just feeling the palms pressed together 00:00:52.814 --> 00:00:57.760 and using this mudra to lift the sternum up to the thumbs. 00:00:57.760 --> 00:00:58.960 Finding our alignment of 00:00:58.960 --> 00:01:01.775 head over heart, heart over pelvis. 00:01:03.760 --> 00:01:04.960 And then we're gonna start to 00:01:04.960 --> 00:01:08.920 exaggerate this pressing of the palms together, 00:01:08.920 --> 00:01:12.760 bringing the elbows out left to right. 00:01:12.760 --> 00:01:15.600 And close your eyes or soften your gaze and really bring 00:01:15.600 --> 00:01:20.800 your awareness or your mind's eye to the midline of your body. 00:01:20.800 --> 00:01:24.960 So draw energy up from your pelvic floor, 00:01:24.960 --> 00:01:28.080 lengthen all the way through the spine. 00:01:28.080 --> 00:01:29.400 Crown of the head reaches, 00:01:29.400 --> 00:01:33.381 and then we have this pressing together of the palms. 00:01:34.800 --> 00:01:39.200 Inhale in, exhale, release just the fingertips behind you and 00:01:39.200 --> 00:01:42.760 extend one leg out then the other for Dundasana. 00:01:42.760 --> 00:01:47.240 So you keep this long line of the spine lifted. 00:01:47.240 --> 00:01:50.330 In Sanskrit we call this Dunda, 00:01:50.330 --> 00:01:52.840 which means stick or staff. 00:01:52.840 --> 00:01:54.640 That's why this is called Dundasana, 00:01:54.640 --> 00:01:57.560 the Stick Pose or the Staff Pose. 00:01:57.560 --> 00:01:59.158 So we find the stability 00:01:59.158 --> 00:02:03.760 in relationship to the Dunda. 00:02:03.760 --> 00:02:05.680 And if you've been practicing with me for a while, 00:02:05.680 --> 00:02:08.656 you probably know about Dunda. 00:02:09.560 --> 00:02:11.840 Okay, inhale in here. 00:02:11.840 --> 00:02:13.840 Exhale, try to maintain that 00:02:13.840 --> 00:02:16.360 awareness of the line of the spine, 00:02:16.360 --> 00:02:18.090 the stability of the midline, 00:02:18.090 --> 00:02:20.920 as you come forward onto all fours. 00:02:20.920 --> 00:02:22.720 So of course we've been here before, 00:02:22.720 --> 00:02:26.090 but now we're bringing the Dunda 00:02:26.090 --> 00:02:30.320 concept into highlight or into focus. 00:02:31.560 --> 00:02:35.840 So if I'm really paying attention to the midline, 00:02:35.840 --> 00:02:36.640 I have, of course, 00:02:36.640 --> 00:02:39.560 some natural curvatures in the spine, 00:02:39.560 --> 00:02:42.360 but here my belly can draw up 00:02:42.360 --> 00:02:45.160 to stabilize that line. 00:02:45.160 --> 00:02:50.297 My shoulders can pull back to find more extension in the neck. 00:02:51.480 --> 00:02:53.640 We breathe. 00:02:53.640 --> 00:02:55.639 We land here. 00:02:57.200 --> 00:02:58.280 And then when we're ready, 00:02:58.280 --> 00:03:00.560 we'll curl the toes under and we're gonna, 00:03:00.560 --> 00:03:03.840 oops, buddy, I'm gonna need you to move for this one. 00:03:03.840 --> 00:03:06.960 We're gonna slowly walk it back to our little squat and 00:03:06.960 --> 00:03:09.760 even here we're gonna try to think 00:03:09.760 --> 00:03:13.300 of that center line, 00:03:13.300 --> 00:03:16.840 also called the Sushumna, 00:03:16.840 --> 00:03:18.480 the center channel. 00:03:18.480 --> 00:03:20.520 And again, if you're not able to find that length here, 00:03:20.520 --> 00:03:24.400 that's all right. It's all about out the process. 00:03:24.400 --> 00:03:25.880 Alright, then we'll walk it back out. 00:03:25.880 --> 00:03:31.380 Here's a great one to find this line of stability, Plank Pose. 00:03:31.380 --> 00:03:32.890 Feet hip width apart, 00:03:32.890 --> 00:03:35.800 lengthen through the crown of the head. 00:03:35.800 --> 00:03:38.200 So if the neck is collapsed here, 00:03:38.200 --> 00:03:40.920 we're definitely cutting off the stability of that midline, 00:03:40.920 --> 00:03:44.400 so find extension through the crown. 00:03:44.400 --> 00:03:45.880 Good, inhale in. 00:03:45.880 --> 00:03:47.840 Exhale, lower to the knees. 00:03:47.840 --> 00:03:50.800 Come back to Tabletop Position. 00:03:50.800 --> 00:03:52.820 Inhale, extend the right toes out, 00:03:52.820 --> 00:03:55.840 left fingertips forward. 00:03:55.840 --> 00:04:00.240 Exhale, bend the elbow, bend the knee, obliques. 00:04:00.240 --> 00:04:04.000 Keep that stability of the center line here. 00:04:04.000 --> 00:04:06.960 Nice, then inhale in. 00:04:06.960 --> 00:04:09.518 Exhale, round it. 00:04:11.120 --> 00:04:13.840 Inhale, extend. 00:04:13.840 --> 00:04:16.600 Exhale, bend elbow, bend knee. 00:04:16.600 --> 00:04:18.560 Wake up the abs. 00:04:18.560 --> 00:04:20.400 Inhale, extend. 00:04:20.400 --> 00:04:23.280 Exhale, round and squeeze. 00:04:23.280 --> 00:04:25.640 Last time, inhale, extend. 00:04:25.640 --> 00:04:27.840 Exhale, slow and with control, 00:04:27.840 --> 00:04:30.040 bend the left elbow to the left hip crease. 00:04:30.040 --> 00:04:31.760 Right knee to right elbow. 00:04:31.760 --> 00:04:33.160 Neck is long. 00:04:33.160 --> 00:04:35.040 Inhale, extend. 00:04:35.040 --> 00:04:36.840 Exhale to round. 00:04:36.840 --> 00:04:38.720 Grab your right knee or right shin. 00:04:38.720 --> 00:04:41.160 Squeeze and lift everything up. 00:04:41.160 --> 00:04:43.600 And then release. 00:04:43.600 --> 00:04:44.480 Take a second, 00:04:44.480 --> 00:04:48.200 you can rotate the right wrist here if you need. 00:04:48.200 --> 00:04:50.280 And then we'll take it to the other side. 00:04:50.280 --> 00:04:54.560 Inhale, find extension through the left leg, right arm. 00:04:54.560 --> 00:04:57.280 So we keep this line of Dunda, 00:04:57.280 --> 00:04:59.720 crown to tail, as we bend the elbow, 00:04:59.720 --> 00:05:01.221 bend the knee. 00:05:02.320 --> 00:05:03.400 Inhale, extend, 00:05:03.400 --> 00:05:06.280 press into the top of your right foot for stability. 00:05:06.280 --> 00:05:10.240 Exhale, round everything in, knee to nose. 00:05:10.240 --> 00:05:11.560 Good, inhale, extend. 00:05:11.560 --> 00:05:13.920 Another chance to try keeping 00:05:13.920 --> 00:05:18.080 that neck long as you bend the elbow, bend the knee. 00:05:18.080 --> 00:05:19.640 Squeeze the abs. 00:05:19.640 --> 00:05:21.160 Inhale, extend. 00:05:21.160 --> 00:05:23.160 Slight bend in the left elbow. 00:05:23.160 --> 00:05:25.769 Here we go, round it in. 00:05:26.840 --> 00:05:29.791 And one more time, you got this. 00:05:38.400 --> 00:05:40.720 After your final round, grab that left knee, 00:05:40.720 --> 00:05:43.640 left shin, squeeze and lift. 00:05:43.640 --> 00:05:45.440 And then release, let it all go. 00:05:45.440 --> 00:05:49.680 Maybe you rotate the left wrist little bit here. 00:05:49.680 --> 00:05:52.880 Alright, walk the palms forward, curl the toes under, 00:05:52.880 --> 00:05:56.960 peel the tailbone up to Downward Dog. 00:05:56.960 --> 00:06:00.040 Now see if we can find it here depending on the flexibility 00:06:00.040 --> 00:06:03.200 in your body or the lack of flexibility in your body. 00:06:03.200 --> 00:06:06.640 This shape will have a very different look (chuckles) 00:06:06.640 --> 00:06:11.000 and feel for a lot of people particularly in the spine. 00:06:11.000 --> 00:06:14.902 So let's see if we can draw awareness to 00:06:14.902 --> 00:06:17.409 the stability of the front body. 00:06:18.600 --> 00:06:19.800 Hug the low ribs in, 00:06:19.800 --> 00:06:23.680 draw the navel in and up to meet your spine. 00:06:23.680 --> 00:06:27.760 So we're creating this nice long line from the crown to 00:06:27.760 --> 00:06:30.784 the tail or we're working towards that. 00:06:32.560 --> 00:06:33.920 Nice. Bend the knees. 00:06:33.920 --> 00:06:35.360 Now, inhale, look forward. 00:06:35.360 --> 00:06:39.000 Exhale, slowly make your way to the top of your mat. 00:06:39.000 --> 00:06:41.640 Feet hip width apart. 00:06:43.578 --> 00:06:46.160 And let's just take a couple moments here to breathe. 00:06:46.160 --> 00:06:49.760 You can shake that a little yes, a little no, 00:06:49.760 --> 00:06:52.240 stretch through the backs of the leg, 00:06:52.240 --> 00:06:54.000 bend the knees. 00:06:54.000 --> 00:06:56.840 Stretch through the back. 00:06:56.840 --> 00:07:00.320 Maybe you walk your hands underneath your feet here 00:07:00.320 --> 00:07:03.640 for a little forearm or wrist stretch. 00:07:03.640 --> 00:07:08.240 You can walk your toes right up to your of wrist creases. 00:07:08.240 --> 00:07:09.560 If this is the first time you're doing this, 00:07:09.560 --> 00:07:12.470 it's a little weird at first but 00:07:12.470 --> 00:07:16.191 weird is not bad in my book. 00:07:18.840 --> 00:07:22.320 And then if you're on your hands here, 00:07:22.320 --> 00:07:24.800 slowly release them, 00:07:24.800 --> 00:07:26.560 bend the knees, 00:07:26.560 --> 00:07:31.283 and let slowly roll up to Mountain. 00:07:37.600 --> 00:07:42.280 Alright, so let's make this an active pose, 00:07:42.280 --> 00:07:44.480 really grounding through the feet. 00:07:44.480 --> 00:07:48.360 Think about spiraling your feet externally, 00:07:48.360 --> 00:07:50.440 but you're not moving them. So they stay grounded, 00:07:50.440 --> 00:07:52.880 but energetically you're turning them out. 00:07:52.880 --> 00:07:56.200 Almost as if you're trying to rip your yoga mat in half. 00:07:56.200 --> 00:07:59.280 That turns on the legs, (clicks tongue) wink, wink. 00:07:59.280 --> 00:08:02.040 Kneecaps lift, quads tone. 00:08:02.040 --> 00:08:03.400 We keep a neutral spine, 00:08:03.400 --> 00:08:07.280 but we find this lift up through the front body energetically, 00:08:07.280 --> 00:08:09.040 so the chest is lifting. 00:08:09.040 --> 00:08:10.880 Crown of the head, of course, lifting, 00:08:10.880 --> 00:08:12.840 and then this grounding through the back body. 00:08:12.840 --> 00:08:14.910 And I like to think of my shoulder blades melting 00:08:14.910 --> 00:08:19.240 down towards the earth, towards my heels. 00:08:19.240 --> 00:08:21.480 And try to distribute your 00:08:21.480 --> 00:08:24.720 weight evenly between all four corners of your feet, 00:08:24.720 --> 00:08:26.320 whatever that means to you. 00:08:26.320 --> 00:08:29.600 And to test that, we're gonna lift the toes. 00:08:29.600 --> 00:08:33.760 Bonus points if you don't look down. 00:08:33.760 --> 00:08:35.200 And if you did, don't worry. 00:08:35.200 --> 00:08:37.560 Just something to play with. 00:08:37.560 --> 00:08:40.320 Alright, now bring your gaze up and out if it isn't already. 00:08:40.320 --> 00:08:43.600 And let's inhale, reach all the way towards the sky. 00:08:43.600 --> 00:08:45.290 Today, bring the palms together, 00:08:45.290 --> 00:08:47.360 interlace the fingertips, and stand up nice 00:08:47.360 --> 00:08:49.960 and tall here with the steeple grip. 00:08:49.960 --> 00:08:52.720 Think of the Dunda, find that stability of the midline. 00:08:52.720 --> 00:08:54.400 Hug the low ribs in. 00:08:54.400 --> 00:08:57.930 Inhale in, exhale, take the fingertips to the right 00:08:57.930 --> 00:09:01.280 as you bump the hips to the left. 00:09:01.280 --> 00:09:03.400 Good, slowly bring it back to center. 00:09:03.400 --> 00:09:06.480 Inhale again, find length and then exhale, 00:09:06.480 --> 00:09:09.440 take it to the other side. 00:09:09.440 --> 00:09:11.280 Inhale, rise up. 00:09:11.280 --> 00:09:13.200 Exhale, slow and steady. 00:09:13.200 --> 00:09:16.160 Take it down into the fold. 00:09:16.160 --> 00:09:17.840 Inhale, halfway lift. 00:09:17.840 --> 00:09:21.400 Money opportunity to find the Dunda. 00:09:21.400 --> 00:09:24.640 Hug those low ribs in, lengthen through the crown. 00:09:24.640 --> 00:09:26.926 Nice, release everything. 00:09:28.040 --> 00:09:30.360 Plant the palms, step the right foot back, 00:09:30.360 --> 00:09:32.120 just the right foot. 00:09:32.120 --> 00:09:34.040 Lower the right knee to the earth. 00:09:34.040 --> 00:09:37.200 Inhale, send the fingertips behind the ears. 00:09:37.200 --> 00:09:38.160 Stack your spine, 00:09:38.160 --> 00:09:41.160 press into the top of your foot if that feels more stable, 00:09:41.160 --> 00:09:43.200 and then send the arms all the way up. 00:09:43.200 --> 00:09:44.600 So we're not leaning forward, 00:09:44.600 --> 00:09:46.320 but we're finding head over heart, 00:09:46.320 --> 00:09:48.360 heart over pelvis here. 00:09:48.360 --> 00:09:52.280 Open the palms wide, give yourself some space. 00:09:52.280 --> 00:09:53.560 Lift up through the front body 00:09:53.560 --> 00:09:56.360 and ground through the back body. 00:09:56.360 --> 00:10:00.040 Nice, now bring the palms together and slowly slice down 00:10:00.040 --> 00:10:03.160 the middle to come all the way back to your lunge. 00:10:03.160 --> 00:10:06.720 Lift the back knee, inhale to look forward, 00:10:06.720 --> 00:10:09.280 let your heart radiate forward. 00:10:09.280 --> 00:10:12.160 Then exhale, plant the palms, step the left toes back, 00:10:12.160 --> 00:10:13.960 inhale in for Plank. 00:10:13.960 --> 00:10:16.280 Exhale, lower to your belly. 00:10:16.280 --> 00:10:20.360 Inhale, we lift the chest, Cobra, careful not to push. 00:10:20.360 --> 00:10:22.520 And then exhale, release. 00:10:22.520 --> 00:10:26.160 Inhale, press up to all fours or Plank. 00:10:26.160 --> 00:10:29.160 Exhale, Downward Dog. 00:10:29.160 --> 00:10:32.839 Nice, take a couple breaths here, pedal it out. 00:10:36.760 --> 00:10:40.160 Then bend your knees, look forward, inhale. 00:10:40.160 --> 00:10:44.360 Exhale, slowly make your way to the top. 00:10:44.360 --> 00:10:47.280 From your Forward Fold, inhale, halfway lift. 00:10:47.280 --> 00:10:49.000 Nice long neck. 00:10:49.000 --> 00:10:51.200 Exhale, soften and fold. 00:10:51.200 --> 00:10:54.040 Root to rise here, inhale, reach for the sky. 00:10:54.040 --> 00:10:55.840 Big breath, big stretch. 00:10:55.840 --> 00:10:59.200 Exhale, hands together at the heart. 00:10:59.200 --> 00:11:01.240 Inhale in. 00:11:01.240 --> 00:11:03.960 Exhale to release the arms. 00:11:03.960 --> 00:11:05.720 Inhale to reach up towards the sky. 00:11:05.720 --> 00:11:07.080 Interlace the fingertips. 00:11:07.080 --> 00:11:09.000 Find the steeple grip. 00:11:09.000 --> 00:11:10.400 This time think up and over. 00:11:10.400 --> 00:11:13.000 Go to the left. 00:11:13.000 --> 00:11:15.360 Inhale through center. 00:11:15.360 --> 00:11:17.178 And to the other side. 00:11:18.440 --> 00:11:20.240 Inhale to center. 00:11:20.240 --> 00:11:24.299 Exhale, slow and steady down we go into the fold. 00:11:25.480 --> 00:11:27.480 Inhale, halfway lift. 00:11:27.480 --> 00:11:29.120 Find length. 00:11:29.120 --> 00:11:32.640 Exhale, soften and bow. 00:11:32.640 --> 00:11:34.320 Fingertips come to the mat. 00:11:34.320 --> 00:11:35.640 Left foot steps back. 00:11:35.640 --> 00:11:39.680 We come onto the left knee and we rise up slowly. 00:11:39.680 --> 00:11:43.200 Press into the top of the back foot for stability, 00:11:43.200 --> 00:11:45.920 reaching the fingertips up. 00:11:45.920 --> 00:11:49.360 So stack the head and the heart and the pelvis here. 00:11:49.360 --> 00:11:51.360 Pull the right hip crease back. 00:11:51.360 --> 00:11:52.680 Imagine you're pulling your 00:11:52.680 --> 00:11:56.400 right foot back and your left shin forward, 00:11:56.400 --> 00:11:59.560 finding that lift, that Sthira, 00:11:59.560 --> 00:12:02.880 that strength and stability from the ground up, 00:12:02.880 --> 00:12:05.200 lifting up through the spine. 00:12:05.200 --> 00:12:07.880 Nice, then inhale, look up, palms come together. 00:12:07.880 --> 00:12:10.200 Exhale, slice it down the middle. 00:12:10.200 --> 00:12:11.520 Come all the way back to your lunge. 00:12:11.520 --> 00:12:14.480 Lift the back knee, step the right toes back, 00:12:14.480 --> 00:12:17.800 belly to Cobra or Chaturanga to Upward Facing Dog. 00:12:17.800 --> 00:12:20.360 Moving with your breath. 00:12:20.360 --> 00:12:23.040 Meeting spot, Down Dog. 00:12:23.040 --> 00:12:25.560 Hips up high. 00:12:25.560 --> 00:12:28.135 Long beautiful spine. 00:12:30.320 --> 00:12:31.240 Nice, bend the knees. 00:12:31.240 --> 00:12:33.080 From here, inhale, look forward. 00:12:33.080 --> 00:12:35.440 Exhale, make your way to the top. 00:12:35.440 --> 00:12:37.760 Forward Fold. 00:12:37.760 --> 00:12:40.040 Inhale, halfway lift. 00:12:40.040 --> 00:12:42.480 Exhale, soften and bow. 00:12:42.480 --> 00:12:43.720 Root to rise here. 00:12:43.720 --> 00:12:46.280 Inhale, reach for the sky. 00:12:46.280 --> 00:12:50.680 Exhale, palms come together and slowly back down to your heart. 00:12:50.680 --> 00:12:53.040 Inhale in here. 00:12:53.040 --> 00:12:54.360 Big, big, big, big breath. 00:12:54.360 --> 00:12:58.840 And then exhale, release the arms down gently at your sides. 00:12:59.680 --> 00:13:01.820 Again, inhale, reach for the sky, 00:13:01.820 --> 00:13:03.800 interlace the fingertips. 00:13:03.800 --> 00:13:07.240 Exhale, side bend. 00:13:07.240 --> 00:13:10.030 Inhale to center, take it to the other side. 00:13:11.280 --> 00:13:13.040 Inhale to center. 00:13:13.040 --> 00:13:15.270 Exhale into the fold. 00:13:16.320 --> 00:13:18.160 Inhale, follow your breath. 00:13:18.160 --> 00:13:20.520 Lift and lengthen, flat back. 00:13:20.520 --> 00:13:23.240 Exhale, soften and bow. 00:13:23.240 --> 00:13:25.920 Nice, from here, step the right foot back. 00:13:25.920 --> 00:13:27.720 This time the back knee can be lowered, 00:13:27.720 --> 00:13:28.800 just like we did before, 00:13:28.800 --> 00:13:30.720 or maybe we keep it lifted. 00:13:30.720 --> 00:13:35.200 We inhale, slow and steady, reach the fingertips forward. 00:13:35.200 --> 00:13:39.400 Find that alignment of head and heart and pelvis. 00:13:39.400 --> 00:13:42.887 Maybe you bend the back knee to help with that a little bit. 00:13:44.040 --> 00:13:45.680 Now this time we're gonna inhale, 00:13:45.680 --> 00:13:47.440 bring the palms together. 00:13:47.440 --> 00:13:49.960 Exhale, slice it down towards 00:13:49.960 --> 00:13:52.000 the left front corner of your mat. 00:13:52.000 --> 00:13:53.560 Bring the outer edge of the 00:13:53.560 --> 00:13:57.960 right elbow to the outer edge of your left thigh. 00:13:57.960 --> 00:14:01.320 Press the palms together, just like we did before. 00:14:01.320 --> 00:14:03.760 Really finding that length from the crown of the head. 00:14:03.760 --> 00:14:06.960 And we can do this with the knee down here, no problem. 00:14:06.960 --> 00:14:10.200 Inhale, tuck the chin, lengthen, even more, 00:14:10.200 --> 00:14:13.360 find that extension through the crown. 00:14:13.360 --> 00:14:14.720 Nice, and then exhale, 00:14:14.720 --> 00:14:17.000 slow and with control, as you can, 00:14:17.000 --> 00:14:18.960 bring it back to your lunge. 00:14:18.960 --> 00:14:20.560 Great work, bring the left foot back. 00:14:20.560 --> 00:14:24.600 Belly to Cobra, Chaturanga to Upward Facing Dog. 00:14:24.600 --> 00:14:27.960 Find a little flow here. 00:14:27.960 --> 00:14:31.520 Meet in Downward Dog. 00:14:31.520 --> 00:14:34.040 From Down Dog, inhale to look forward. 00:14:34.040 --> 00:14:36.720 Exhale to make your way to the top. 00:14:36.720 --> 00:14:38.760 Forward Fold. 00:14:38.760 --> 00:14:42.640 Inhale, halfway lift, your version, long neck. 00:14:42.640 --> 00:14:45.200 Exhale, soften and bow. 00:14:45.200 --> 00:14:48.320 Root to rise here, inhale, reach for the sky. 00:14:48.320 --> 00:14:50.400 Exhale, hands to heart. 00:14:50.400 --> 00:14:52.760 Take your time. 00:14:52.760 --> 00:14:56.240 Biggest breath you've taken all day here, inhale. 00:14:56.240 --> 00:15:00.166 Exhale, release the arms, Mountain Pose. 00:15:00.166 --> 00:15:02.000 Inhale, reach for the sky. 00:15:02.000 --> 00:15:04.480 Last time, interlace the fingertips. 00:15:04.480 --> 00:15:07.360 Exhale, side bend. 00:15:07.360 --> 00:15:10.240 Inhale to center. 00:15:10.240 --> 00:15:13.720 Exhale, side bend. 00:15:13.720 --> 00:15:15.240 Inhale to center. 00:15:15.240 --> 00:15:16.560 Exhale, bend the knees, 00:15:16.560 --> 00:15:20.240 slow and steady, down into the fold. 00:15:20.240 --> 00:15:23.200 Inhale, halfway lift. 00:15:23.200 --> 00:15:26.079 Exhale, soften and bow. 00:15:27.400 --> 00:15:29.800 This time step the left foot back. 00:15:29.800 --> 00:15:31.320 Again, we can lower the back knee, 00:15:31.320 --> 00:15:34.080 just like we did before, or maybe we experiment, 00:15:34.080 --> 00:15:36.240 this time with keeping it lifted. 00:15:36.240 --> 00:15:37.560 Pull the right hip crease back, 00:15:37.560 --> 00:15:41.480 inhale, sweep the arms up and overhead. 00:15:41.480 --> 00:15:42.931 Breathe. 00:15:44.640 --> 00:15:47.951 Work to find an upright spine here. 00:15:49.200 --> 00:15:52.960 And use the muscles of the abdominal wall to stabilize, 00:15:52.960 --> 00:15:55.934 to find that support in the spine. 00:15:57.360 --> 00:15:59.960 Inhale in, exhale, palms come together. 00:15:59.960 --> 00:16:01.200 This time we're going to slice 00:16:01.200 --> 00:16:04.760 a line down towards the front right corner of the mat. 00:16:04.760 --> 00:16:06.000 Outer edge of the left elbow 00:16:06.000 --> 00:16:08.200 comes to the outer edge of the right knee. 00:16:08.200 --> 00:16:11.560 We press the palms together and we use that connection, 00:16:11.560 --> 00:16:14.800 that action to find more length in the Dunda, 00:16:14.800 --> 00:16:17.360 in the spine. 00:16:17.360 --> 00:16:20.080 Back knee can lower, no problem. 00:16:20.080 --> 00:16:21.520 But lifting it is actually a 00:16:21.520 --> 00:16:25.880 lot easier in some ways because you have the 00:16:25.880 --> 00:16:29.040 reaching of that left heel back to engage your left glute 00:16:29.040 --> 00:16:31.960 which helps you a lot in this posture. 00:16:31.960 --> 00:16:35.240 It's a strong muscle. One more breath, inhale. 00:16:35.240 --> 00:16:37.000 Exhale, slow and with control, 00:16:37.000 --> 00:16:39.160 best you can, back down to the mat. 00:16:39.160 --> 00:16:42.520 Plant the palms, step the right toes back. 00:16:42.520 --> 00:16:44.120 Last little vinyasa here. 00:16:44.120 --> 00:16:46.560 Slowly lower to the belly. 00:16:46.560 --> 00:16:48.672 Lift up to Cobra. 00:16:50.000 --> 00:16:52.560 Exhale to release. 00:16:52.560 --> 00:16:56.760 From here, stack the palms one on top of the other 00:16:56.760 --> 00:16:59.800 and rest your forehead on your hands. 00:16:59.800 --> 00:17:05.268 We'll bring the toes to touch and the heels out left to right. 00:17:07.600 --> 00:17:09.600 Take a breath here. If it feels good, 00:17:09.600 --> 00:17:13.739 you can rock the hips or the pelvis a little left to right. 00:17:17.880 --> 00:17:21.183 Feel your belly on the earth as you breathe in. 00:17:22.720 --> 00:17:26.004 And feel it soften and release as you breathe out. 00:17:28.040 --> 00:17:30.007 One more breath. 00:17:34.880 --> 00:17:38.880 Slowly preparing for Salabhasana. 00:17:38.880 --> 00:17:43.560 We're gonna walk the heels back in line with the hip points 00:17:43.560 --> 00:17:46.080 and you're gonna walk the fingertips out, 00:17:46.080 --> 00:17:49.720 outer edges of the hands, the pinkies on the ground. 00:17:49.720 --> 00:17:51.920 Tuck the chin into the chest, inhale in. 00:17:51.920 --> 00:17:54.160 As you exhale, from center, 00:17:54.160 --> 00:17:56.320 press the pubic bone into the earth 00:17:56.320 --> 00:17:59.360 and slowly begin to lift the fingertips, 00:17:59.360 --> 00:18:01.160 lift the toes. 00:18:01.160 --> 00:18:04.080 Neck stays nice and long. 00:18:04.080 --> 00:18:06.120 Extension through the crown of the head. 00:18:06.120 --> 00:18:08.000 Breathe. 00:18:08.000 --> 00:18:09.160 If the arms are too much, 00:18:09.160 --> 00:18:13.400 we can use the palms on the earth to just lift the toes. 00:18:13.400 --> 00:18:16.560 You can also experiment with just lifting the arms by 00:18:16.560 --> 00:18:19.720 pressing the toes into the earth. 00:18:19.720 --> 00:18:21.021 Breathe. 00:18:21.920 --> 00:18:24.380 Notice if you're holding your breath. 00:18:25.960 --> 00:18:28.640 And slowly release. 00:18:28.640 --> 00:18:29.760 Nice, we're gonna bring the 00:18:29.760 --> 00:18:32.600 elbows to the left side of the mat. 00:18:32.600 --> 00:18:35.200 Shift the hips over as well. 00:18:35.200 --> 00:18:36.800 And then this is a great transition here. 00:18:36.800 --> 00:18:37.920 You're just gonna (whooshes) 00:18:37.920 --> 00:18:41.400 on your right side and then come onto your back. 00:18:41.400 --> 00:18:42.920 And then hug the knees into the chest. 00:18:42.920 --> 00:18:46.440 Take a deep breath in like you love yourself. 00:18:46.440 --> 00:18:50.137 And then exhale, sigh it out. (sighs) 00:18:52.000 --> 00:18:55.000 Daily practice brings that connection, 00:18:55.000 --> 00:18:57.880 that stability, that awareness of the spine, 00:18:57.880 --> 00:18:59.280 the center of the breath, 00:18:59.280 --> 00:19:04.008 so that we can feel more aligned and in the flow off the mat. 00:19:05.480 --> 00:19:06.920 I love it. 00:19:06.920 --> 00:19:09.760 Thank you for being here with me. 00:19:09.760 --> 00:19:11.600 Let's grab the outer edges of the feet, 00:19:11.600 --> 00:19:15.612 open up to a quick Happy Baby here. 00:19:17.610 --> 00:19:19.710 Hmmm. 00:19:22.600 --> 00:19:24.960 And slowly release the feet down. 00:19:24.960 --> 00:19:28.520 If you wanna windshield wiper the legs a little bit here, 00:19:28.520 --> 00:19:30.560 feel free. 00:19:30.560 --> 00:19:34.240 Eventually we'll extend the legs out long. 00:19:34.240 --> 00:19:35.600 Bring the palms together. 00:19:35.600 --> 00:19:38.772 As you're ready, thumbs to third eye. 00:19:40.600 --> 00:19:44.320 Another beautiful day of practice in the books. 00:19:44.320 --> 00:19:45.640 You are my hero. 00:19:45.640 --> 00:19:47.000 Thank you so much for being here. 00:19:47.000 --> 00:19:50.600 I look forward to seeing you again mañana. 00:19:50.600 --> 00:19:52.136 Inhale in. 00:19:53.610 --> 00:19:55.918 Exhale to close. 00:19:58.320 --> 00:19:59.848 Namaste. 00:20:00.980 --> 00:20:04.905 (upbeat rhythmic music)