WEBVTT 00:00:00.292 --> 00:00:02.000 - Howdy, everyone. Welcome to Flow, 00:00:02.000 --> 00:00:04.440 your 30 Day Yoga Journey. 00:00:04.440 --> 00:00:08.440 Welcome to Day 14. 00:00:08.440 --> 00:00:10.063 Let's get started. 00:00:11.826 --> 00:00:16.732 (light rhythmic music) 00:00:31.040 --> 00:00:33.720 Okie doke, come on down to the ground. 00:00:33.720 --> 00:00:37.520 We're gonna start today's practice lying on our backs. 00:00:37.520 --> 00:00:39.047 Yay. 00:00:40.640 --> 00:00:42.765 Benji can lie down as well, 00:00:42.765 --> 00:00:46.350 perfect harmony. 00:00:47.200 --> 00:00:50.800 And you can extend the legs out long when you get there. 00:00:50.800 --> 00:00:53.440 Tuck the chin, lengthen through the neck and 00:00:53.440 --> 00:00:57.426 just allow your hands to rest somewhere on your body. 00:00:59.520 --> 00:01:01.800 As you're ready, close your eyes or 00:01:01.800 --> 00:01:05.160 soften your gaze and allow your shoulders to relax. 00:01:05.160 --> 00:01:08.040 Allow your hips to get heavy. 00:01:08.040 --> 00:01:10.638 And we have begun. 00:01:13.720 --> 00:01:15.770 Start to gently deepen your breath 00:01:15.770 --> 00:01:17.960 and just notice how you feel. 00:01:17.960 --> 00:01:20.572 Notice where you're at today. 00:01:33.680 --> 00:01:36.562 Continue to gently deepen your breath. 00:01:36.562 --> 00:01:42.050 And again, just notice where you are physically today. 00:01:42.050 --> 00:01:45.813 Maybe some tightness and soreness. 00:01:48.440 --> 00:01:50.628 Some aches. 00:01:55.920 --> 00:01:58.080 Take stock. Notice your energy. 00:01:58.080 --> 00:02:01.760 How's the energetic body feeling today? 00:02:01.760 --> 00:02:04.660 Maybe a little tender, 00:02:04.660 --> 00:02:07.560 perhaps a little tired. 00:02:07.560 --> 00:02:11.578 Or a little light, joyous. 00:02:15.080 --> 00:02:17.360 Pleased, happy, sad. 00:02:17.360 --> 00:02:21.360 Start to check in with the emotional body. 00:02:21.360 --> 00:02:25.080 Feeling a little anxiety, stressed. 00:02:25.080 --> 00:02:27.642 Maybe you're in love. 00:02:33.560 --> 00:02:37.957 And then just notice what thoughts are forming here as we 00:02:39.232 --> 00:02:44.560 intend to check in with how we're really feeling, 00:02:44.560 --> 00:02:48.553 really doing in this moment. 00:02:52.840 --> 00:02:55.080 Continue to deepen your breath, 00:02:55.080 --> 00:02:58.153 inhaling deeply 00:02:58.153 --> 00:03:01.529 and exhaling completely. 00:03:04.440 --> 00:03:09.929 Now start to shift your attention 00:03:09.929 --> 00:03:12.600 from the physical body, 00:03:12.600 --> 00:03:16.880 the current state of the emotional and energetic body, 00:03:16.880 --> 00:03:21.545 and the mind, the thoughts that are passing by. 00:03:24.480 --> 00:03:27.320 Let's acknowledge them by starting to shift our 00:03:27.320 --> 00:03:30.989 attention to the sound of the breath. 00:03:32.280 --> 00:03:34.400 And again, I like to think of 00:03:34.400 --> 00:03:37.800 shifting my attention to the breath as a way of kind of 00:03:37.800 --> 00:03:42.912 acknowledging it all versus escaping. 00:03:48.760 --> 00:03:53.343 Using the breath to acknowledge all of it. 00:03:55.720 --> 00:03:58.160 And then the cool thing is that's when the science 00:03:58.160 --> 00:04:01.400 of yoga starts to play in with the spirit. 00:04:01.400 --> 00:04:04.800 By acknowledging the breath, we start to deepen the breath, 00:04:04.800 --> 00:04:08.720 change the quality of our breathing. 00:04:08.720 --> 00:04:11.000 And we can literally shift our mindset, 00:04:11.000 --> 00:04:14.520 shift our body through this process. 00:04:14.520 --> 00:04:17.716 It's very beautiful in my opinion. 00:04:22.379 --> 00:04:24.920 Let's start to breathe together. 00:04:24.920 --> 00:04:28.480 So as you're ready, on my cue, here we go. 00:04:28.480 --> 00:04:31.467 Big inhale in through the nose. 00:04:33.160 --> 00:04:37.209 And exhale out through the nose or mouth. 00:04:39.320 --> 00:04:41.760 Inhale in deeply through the nose. 00:04:41.760 --> 00:04:45.160 Start to rock the head a little side to side, 00:04:45.160 --> 00:04:46.280 ear to ear, 00:04:46.280 --> 00:04:50.575 and exhale out through the nose or mouth. 00:04:52.060 --> 00:04:57.026 And again, breathing in together, deep inhalation. 00:04:59.160 --> 00:05:04.280 And exhale, long breath out. 00:05:05.929 --> 00:05:08.120 And bring the head back to center stillness. 00:05:08.120 --> 00:05:09.240 Continue to breathe deep. 00:05:09.240 --> 00:05:10.800 We're gonna inhale in, 00:05:10.800 --> 00:05:13.560 reach the arms all the way up and overhead. 00:05:13.560 --> 00:05:15.640 Walk the heels together, really together, 00:05:15.640 --> 00:05:18.920 and reach the fingertips so far out as you point the toes, 00:05:18.920 --> 00:05:21.574 big full body stretch. 00:05:25.280 --> 00:05:27.480 Nice, and then slow and steady, 00:05:27.480 --> 00:05:30.819 let's hug one knee into the chest then the other. 00:05:32.520 --> 00:05:35.920 Continuing to breathe deep. 00:05:39.800 --> 00:05:43.360 And I love this way of entering 00:05:43.360 --> 00:05:45.720 our second week of this journey together, 00:05:45.720 --> 00:05:47.725 welcoming 00:05:48.922 --> 00:05:54.360 every sensation, every truth. 00:05:54.360 --> 00:05:57.440 Whatever we're coming to the mat with each day, 00:05:57.440 --> 00:06:01.070 being honest and a good host 00:06:01.070 --> 00:06:04.200 to that sensation, 00:06:04.200 --> 00:06:07.980 to those thoughts, 00:06:07.980 --> 00:06:10.000 to our energy and 00:06:10.000 --> 00:06:15.000 then acknowledging it by always coming back to the breath. 00:06:15.000 --> 00:06:18.620 So often I think it might get 00:06:19.800 --> 00:06:23.840 construed in yoga practice that we're kind of dismissing 00:06:23.840 --> 00:06:25.320 the thoughts and then coming back to the breath. 00:06:25.320 --> 00:06:28.120 I think we're actually acknowledging everything that 00:06:28.120 --> 00:06:33.160 is by embodying conscious breath. 00:06:33.160 --> 00:06:34.520 Just a little food for thought. 00:06:34.520 --> 00:06:35.520 Alright, let's start to rock 00:06:35.520 --> 00:06:38.400 and roll up and down the length of the spine. 00:06:38.400 --> 00:06:41.120 If it feels great, do it a couple times. 00:06:41.120 --> 00:06:44.986 If it feels awkward, maybe still do it a couple times. 00:06:46.360 --> 00:06:50.280 See what happens and then when you feel good, 00:06:50.280 --> 00:06:54.360 you feel satisfied, we'll rock all the way forward. 00:06:54.360 --> 00:06:57.680 Back the truck up to the center of the mat. 00:06:57.680 --> 00:07:00.000 Spread those fingertips, sorry, buddy, 00:07:00.000 --> 00:07:01.600 super wide like starfish. 00:07:01.600 --> 00:07:04.120 Again, think of this as like a hand exercise. 00:07:04.120 --> 00:07:07.440 So really stretch. 00:07:07.440 --> 00:07:09.000 And let's flow with the breath. 00:07:09.000 --> 00:07:13.680 Inhale, drop the belly. Open the heart. Look forward. 00:07:13.680 --> 00:07:16.760 Exhale, round through the spine, chin to chest. 00:07:16.760 --> 00:07:20.120 Close your eyes here. Go inward. 00:07:20.120 --> 00:07:22.560 Inhale, drop the belly. Open the heart. 00:07:22.560 --> 00:07:25.600 Let's breathe together here. 00:07:25.600 --> 00:07:27.720 And exhale, chin to chest. 00:07:27.720 --> 00:07:31.400 Round the spine. Navel draws up. 00:07:31.400 --> 00:07:33.020 Continue. Inhale, 00:07:33.020 --> 00:07:37.160 drop the belly, open your heart. 00:07:37.160 --> 00:07:41.535 Exhale, round through the spine, chin to chest. 00:07:43.200 --> 00:07:47.080 Inhale, drop the belly, open your heart. 00:07:47.080 --> 00:07:48.480 Breathing together here, 00:07:48.480 --> 00:07:53.400 exhale, round the spine, chin to chest. 00:07:53.400 --> 00:07:56.230 Inhale, drop the belly. 00:07:57.400 --> 00:07:59.400 Soften the skin of the forehead. 00:07:59.400 --> 00:08:03.160 Exhale, round the spine. 00:08:03.160 --> 00:08:05.720 And one more time, press into the tops of the feet. 00:08:05.720 --> 00:08:07.560 Inhale, drop the belly. 00:08:07.560 --> 00:08:10.680 Extend through the crown. 00:08:10.680 --> 00:08:13.800 Exhale, round, press through the palms. 00:08:13.800 --> 00:08:17.880 Press into the tops of the feet, chin to chest. 00:08:17.880 --> 00:08:21.200 Good, now send the hips back here. 00:08:21.200 --> 00:08:24.040 Relax the weight of your heart forward. 00:08:25.360 --> 00:08:28.280 The reminder here when we are breathing together 00:08:28.280 --> 00:08:31.120 is you are not alone. 00:08:31.120 --> 00:08:33.786 So inhale in together. 00:08:35.080 --> 00:08:37.428 And exhale together. 00:08:38.480 --> 00:08:43.172 Reach the arms forward, active arms, inhale. 00:08:44.520 --> 00:08:46.660 And exhale. 00:08:47.480 --> 00:08:48.960 Now we're gonna add a little pattern here. 00:08:48.960 --> 00:08:53.360 So inhale, we rise up, drop the belly, look forward. 00:08:53.360 --> 00:08:55.320 Exhale through Cat, 00:08:55.320 --> 00:08:56.240 round it back, 00:08:56.240 --> 00:08:58.360 hips go all the way back to the heels, 00:08:58.360 --> 00:08:59.720 Child's Pose. 00:08:59.720 --> 00:09:04.120 Continue, inhale, we scoop forward. 00:09:04.120 --> 00:09:05.911 Exhale, round the back, 00:09:05.911 --> 00:09:10.160 send the hips to the heels. 00:09:10.160 --> 00:09:13.548 Inhale, smooth it forward. 00:09:14.880 --> 00:09:17.589 Exhale, send it back. 00:09:18.880 --> 00:09:22.852 Inhale, we breathe in together, heart comes forward. 00:09:24.000 --> 00:09:25.480 Exhale, send it back. 00:09:25.480 --> 00:09:29.394 Three more rounds, smooth and steady. 00:09:44.840 --> 00:09:47.160 Nice, the next time the hips are back, stay there. 00:09:47.160 --> 00:09:50.120 We're gonna walk the hands over to the left side of the mat. 00:09:50.120 --> 00:09:54.332 Pull the right hip crease back actively, breathe in. 00:09:55.560 --> 00:09:57.720 Breathe out. 00:09:57.720 --> 00:10:00.040 Walk the hands through center. 00:10:00.040 --> 00:10:01.840 Take it to the other side. 00:10:01.840 --> 00:10:05.840 Pull the left hip crease back actively. 00:10:05.840 --> 00:10:07.463 Breathe in. 00:10:08.800 --> 00:10:10.365 Breathe out. 00:10:11.520 --> 00:10:14.760 Nice. Walk it back to center. 00:10:14.760 --> 00:10:17.840 Come up to all fours slowly. 00:10:17.840 --> 00:10:21.080 Walk the knees underneath the hip points, 00:10:21.080 --> 00:10:22.720 curl the toes under. 00:10:22.720 --> 00:10:26.990 Now walk the hands back to your Froggy Squat here. 00:10:26.990 --> 00:10:30.544 Okay, notice what comes up here. 00:10:31.760 --> 00:10:33.480 Acknowledge it with your breath. 00:10:33.480 --> 00:10:37.520 Welcome it in with nice conscious breath. 00:10:37.520 --> 00:10:40.240 Stretching through the feet. 00:10:40.240 --> 00:10:43.400 Maybe some negotiating of the 00:10:43.400 --> 00:10:48.492 shapes of the body here with your breath. 00:10:50.600 --> 00:10:51.200 And if you're like, 00:10:51.200 --> 00:10:54.680 what is negotiating with the shapes of your body mean? 00:10:54.680 --> 00:10:58.240 Well, I think that's another loving way saying modifying, 00:10:58.240 --> 00:11:00.140 exploring, 00:11:02.651 --> 00:11:06.972 honoring your body and where you're at today. 00:11:09.270 --> 00:11:10.360 Okay, check it out. 00:11:10.360 --> 00:11:11.920 From here we're gonna walk the palms 00:11:11.920 --> 00:11:14.520 all the way forward to a Plank. 00:11:14.520 --> 00:11:17.471 Try to keep the knees lifted if you can here. 00:11:18.880 --> 00:11:21.920 Reaching the heels back, hugging the low ribs in, 00:11:21.920 --> 00:11:23.040 lengthening through the crown 00:11:23.040 --> 00:11:24.640 of the head so the neck is nice and long. 00:11:24.640 --> 00:11:27.360 There's a slight bend in the elbows here. 00:11:27.360 --> 00:11:29.120 And we're here to pause and 00:11:29.120 --> 00:11:34.240 welcome whatever comes up and greet it with yes, 00:11:34.240 --> 00:11:36.984 you guessed it, the sound of the breath. 00:11:39.560 --> 00:11:41.760 Stay with it for three. 00:11:41.760 --> 00:11:45.040 You got this, two. 00:11:45.040 --> 00:11:48.480 And on one, hips go high and back Downward Facing Dog. 00:11:48.480 --> 00:11:49.840 Nice work. 00:11:49.840 --> 00:11:51.360 And if you didn't make it through all of that, 00:11:51.360 --> 00:11:53.480 that's okay. 00:11:53.480 --> 00:11:55.587 Next time. 00:11:57.360 --> 00:12:01.220 And there will be a next time. (laughs) Just kidding. 00:12:01.220 --> 00:12:03.080 Okay, slowly walk the feet up 00:12:03.080 --> 00:12:05.040 towards the front edge of the mat. 00:12:05.040 --> 00:12:07.000 Forward Fold. 00:12:07.000 --> 00:12:11.440 Crown of the head towards the earth, bend the knees. 00:12:11.440 --> 00:12:14.480 Feel that stretch and low back. 00:12:14.480 --> 00:12:17.840 Breathe in. 00:12:17.840 --> 00:12:21.080 Breathe out. 00:12:21.080 --> 00:12:24.240 Breathe in. 00:12:24.240 --> 00:12:28.399 Relaxing the weight to the head all the way down. 00:12:31.200 --> 00:12:32.360 Nice. 00:12:32.360 --> 00:12:35.040 Now bring your awareness to all four corners of the feet. 00:12:35.040 --> 00:12:38.757 Find that strong connection, 00:12:39.960 --> 00:12:43.520 that distribution of the weight to all four corners of the feet. 00:12:43.520 --> 00:12:45.000 The ball joint of the big toe, 00:12:45.000 --> 00:12:47.200 ball joint of the pinky toe, 00:12:47.200 --> 00:12:50.531 and the back two corners of the heels. 00:12:53.840 --> 00:12:55.120 And then from there, 00:12:55.120 --> 00:12:58.840 bring the hands to the waistline and slow and steady, 00:12:58.840 --> 00:13:01.560 we're gonna bend the knees and lead with the heart, 00:13:01.560 --> 00:13:02.840 elbows draw back, 00:13:02.840 --> 00:13:05.538 rise up to stand. 00:13:11.200 --> 00:13:15.320 Mountain Pose with the hands on the hips. 00:13:15.320 --> 00:13:18.680 Lift your heart, lengthen through the crown. 00:13:18.680 --> 00:13:20.680 Feel the strength of your legs, 00:13:20.680 --> 00:13:24.880 the groundedness of your feet on the earth. 00:13:24.880 --> 00:13:25.840 And if you can, 00:13:25.840 --> 00:13:28.760 maybe close your eyes here for just a moment. 00:13:29.320 --> 00:13:31.600 Notice how you're feeling. 00:13:31.600 --> 00:13:36.378 See if you can get a little bit longer in the spine. 00:13:38.240 --> 00:13:41.000 And then if you've practiced 00:13:41.000 --> 00:13:44.560 with me for a while you'll know this. 00:13:44.560 --> 00:13:45.960 But if not, this could be a 00:13:45.960 --> 00:13:49.590 great moment to really imagine 00:13:49.590 --> 00:13:54.080 this giant wave of energy 00:13:54.080 --> 00:13:58.520 coming up from the feet and whooshing up the front of your 00:13:58.520 --> 00:14:02.240 body all the way up into the stars. 00:14:02.240 --> 00:14:03.560 And then in the back, 00:14:03.560 --> 00:14:08.800 we have this opposite direction of energy going down. 00:14:08.800 --> 00:14:10.240 So we have this upward current 00:14:10.240 --> 00:14:13.360 of energy through the front of the body and this downward 00:14:13.360 --> 00:14:15.720 current of energy through the back of the body. 00:14:15.720 --> 00:14:18.604 Something to play with here. 00:14:21.280 --> 00:14:25.560 Finding that sense of balance 00:14:25.560 --> 00:14:31.037 in between two opposing forces or opposites. 00:14:34.840 --> 00:14:38.800 And then bat the eyelashes open, take a deep breath in. 00:14:38.800 --> 00:14:40.600 As you exhale, release the arms 00:14:40.600 --> 00:14:43.760 and draw the shoulders away from the ears. 00:14:43.760 --> 00:14:46.040 Start to lift the chin all the way up 00:14:46.040 --> 00:14:48.600 towards the sky as you breathe in. 00:14:48.600 --> 00:14:51.985 And exhale, chin to chest, look down. 00:14:53.280 --> 00:14:55.206 Inhale, look up. 00:14:56.320 --> 00:14:58.760 Exhale, look down. 00:14:58.760 --> 00:15:00.480 Nice, inhale to center, 00:15:00.480 --> 00:15:04.040 left ear over left shoulder, inhale in. 00:15:04.040 --> 00:15:06.080 Heavy in the fingertips. 00:15:06.080 --> 00:15:08.240 Then drop the chin through center 00:15:08.240 --> 00:15:09.560 and take it to the other side. 00:15:09.560 --> 00:15:11.600 Right ear over right shoulder. 00:15:11.600 --> 00:15:13.440 Heavy in the fingertips. 00:15:13.440 --> 00:15:16.920 One more time, chin to chest, left ear, left shoulder. 00:15:16.920 --> 00:15:20.120 Draw the shoulder blades together and down. 00:15:20.120 --> 00:15:22.800 And then through center. 00:15:22.800 --> 00:15:24.515 Then to the right. 00:15:25.680 --> 00:15:26.480 Lovely. 00:15:26.480 --> 00:15:28.080 Head comes back to center. 00:15:28.080 --> 00:15:29.880 Head over heart, heart over pelvis. 00:15:29.880 --> 00:15:31.400 Spread the fingertips. 00:15:31.400 --> 00:15:33.640 Inhale, reach for the sky. 00:15:33.640 --> 00:15:37.200 Exhale, fold it down all the way. 00:15:37.200 --> 00:15:40.160 Standing Forward Fold. 00:15:40.160 --> 00:15:43.040 Inhale, lift up halfway, your version. 00:15:43.040 --> 00:15:44.960 Nice long, beautiful neck. 00:15:44.960 --> 00:15:49.160 And then exhale to soften and fold right back in. 00:15:49.160 --> 00:15:51.320 Root to rise here, spread the fingertips. 00:15:51.320 --> 00:15:54.200 Take up space, inhale, reach for the sky, 00:15:54.200 --> 00:15:55.400 strong legs. 00:15:55.400 --> 00:15:57.560 Exhale, take it right back down into the fold, 00:15:57.560 --> 00:15:59.680 maybe wiggle the fingertips. 00:15:59.680 --> 00:16:02.080 Inhale, halfway lift, your version. 00:16:02.080 --> 00:16:04.360 Maybe find something new here. 00:16:04.360 --> 00:16:07.480 And then exhale, soften and fold. 00:16:07.480 --> 00:16:08.720 Fingertips come to the mat. 00:16:08.720 --> 00:16:10.360 We'll step the right foot back. 00:16:10.360 --> 00:16:11.480 Just the right foot. 00:16:11.480 --> 00:16:16.560 Inhale, let your heart space shine forward. 00:16:16.560 --> 00:16:19.520 Take a breath in here. 00:16:19.520 --> 00:16:20.503 And then on your exhale, 00:16:20.503 --> 00:16:23.400 lower the right knee to the ground. 00:16:23.400 --> 00:16:26.120 Pull the left hip crease back. 00:16:26.120 --> 00:16:29.320 Straighten the left leg. 00:16:29.320 --> 00:16:32.280 Then come right back through, lift the right knee, 00:16:32.280 --> 00:16:33.800 and here we go, high lunge. 00:16:33.800 --> 00:16:38.064 Inhale, reach the fingertips forward, up and back. 00:16:39.760 --> 00:16:41.240 Breathe. 00:16:41.240 --> 00:16:43.520 Inhale, look up. 00:16:43.520 --> 00:16:47.440 Exhale, release it all the way back down to your lunge. 00:16:47.440 --> 00:16:49.280 Plant the left toes back. 00:16:49.280 --> 00:16:50.480 Inhale in here. 00:16:50.480 --> 00:16:52.520 Exhale to stay. Plank Pose. 00:16:52.520 --> 00:16:54.120 You got this. 00:16:54.120 --> 00:16:55.850 Inhale in deeply. 00:16:56.920 --> 00:16:58.160 Exhale completely. 00:16:58.160 --> 00:17:00.280 Lift up through the upper back body. 00:17:00.280 --> 00:17:01.840 Reach back with the heels. 00:17:01.840 --> 00:17:05.880 Crown of the head extending forward. 00:17:05.880 --> 00:17:07.920 And then we're just gonna step the right foot up from here. 00:17:07.920 --> 00:17:09.480 So step the right foot up. 00:17:09.480 --> 00:17:11.400 And now you're in your lunge on the other side. 00:17:11.400 --> 00:17:12.760 Right hip crease pulls back. 00:17:12.760 --> 00:17:16.920 Shine your heart space forwards, open up through your chest. 00:17:16.920 --> 00:17:20.840 Breathe, stretch it out. 00:17:20.840 --> 00:17:21.960 Inhale in. 00:17:21.960 --> 00:17:24.960 Exhale, lower your left knee to the earth. 00:17:24.960 --> 00:17:26.880 Good, pull your right hip crease back, 00:17:26.880 --> 00:17:28.000 straighten through your right leg. 00:17:28.000 --> 00:17:29.286 Breathe. 00:17:31.400 --> 00:17:35.000 Then slowly roll it forward, lift the back knee. 00:17:35.000 --> 00:17:35.680 When you're ready, 00:17:35.680 --> 00:17:37.200 squeeze the inner thighs to the midline, 00:17:37.200 --> 00:17:38.240 so strong legs here, 00:17:38.240 --> 00:17:40.480 as you reach the fingertips forward, up and back. 00:17:40.480 --> 00:17:42.093 High lunge. 00:17:43.320 --> 00:17:47.680 Inhale, carve a line with the nose, lift your chin up. 00:17:47.680 --> 00:17:49.440 Exhale, slow and steady. 00:17:49.440 --> 00:17:50.800 Take it all the way back down. 00:17:50.800 --> 00:17:53.360 Step the right toes back to Plank Pose. 00:17:53.360 --> 00:17:56.400 Reach the heels back, inhale. 00:17:56.400 --> 00:17:57.800 Shift forward on the toes. 00:17:57.800 --> 00:17:59.920 Exhale, lower all the way down to your belly. 00:17:59.920 --> 00:18:01.400 Nice and slow. 00:18:01.400 --> 00:18:04.200 Press into the tops of the feet, press into the pubic bone. 00:18:04.200 --> 00:18:07.160 Inhale, rise up, Cobra. 00:18:07.160 --> 00:18:09.280 Exhale to soften and release. 00:18:09.280 --> 00:18:11.640 Bring it all the way back down. 00:18:11.640 --> 00:18:13.160 Curl the toes under. 00:18:13.160 --> 00:18:16.120 Press up to Plank or all fours. 00:18:16.120 --> 00:18:18.920 Then send the hips up high and back, Downward Facing Dog. 00:18:18.920 --> 00:18:21.449 Turn the toes in here. 00:18:22.440 --> 00:18:24.640 So the femurs, 00:18:24.640 --> 00:18:26.960 the tops of the thighs or thigh bones, 00:18:26.960 --> 00:18:29.600 are internally rotating here. 00:18:29.600 --> 00:18:32.960 And the shoulders are doing the opposite rotation. 00:18:32.960 --> 00:18:35.200 They're externally rotating. 00:18:35.200 --> 00:18:38.720 Now hug your low ribs in and think about that long, 00:18:38.720 --> 00:18:40.960 beautiful line of energy from 00:18:40.960 --> 00:18:44.759 the crown of the head to the tip of the tailbone. 00:18:46.680 --> 00:18:49.720 On your next inhale, lift the left leg up high. 00:18:49.720 --> 00:18:53.400 Exhale to shift it forward, step it all the way up. 00:18:53.400 --> 00:18:54.960 Back to that high lunge. 00:18:54.960 --> 00:18:57.640 Inhale, we rise up. 00:18:57.640 --> 00:19:00.880 Deep breath in as you reach, reach, reach. 00:19:00.880 --> 00:19:04.426 And then exhale, open up Warrior II. 00:19:06.760 --> 00:19:08.400 Find that alignment, 00:19:08.400 --> 00:19:09.960 lengthen through the crown of the head, 00:19:09.960 --> 00:19:12.520 engage your left inner thigh, 00:19:12.520 --> 00:19:15.920 left toes are turned in. 00:19:15.920 --> 00:19:17.400 Then keep that front knee bent, 00:19:17.400 --> 00:19:19.400 right fingertips reach up and back, 00:19:19.400 --> 00:19:21.320 Peaceful Warrior. 00:19:21.320 --> 00:19:23.440 Breathe in. 00:19:23.440 --> 00:19:25.600 Breathe out, Extended Side Angle, 00:19:25.600 --> 00:19:27.466 your version. 00:19:29.600 --> 00:19:31.840 Spiraling the heart up towards the sky. 00:19:31.840 --> 00:19:34.120 Take a deep breath in. 00:19:34.120 --> 00:19:38.080 And a long breath out to bring it back to your lunge. 00:19:38.080 --> 00:19:42.160 Plant the palms, step the right toes back, Plank. 00:19:42.160 --> 00:19:44.480 Inhale in, shift forward, look forward. 00:19:44.480 --> 00:19:47.480 Exhale, lower all the way to the belly. 00:19:47.480 --> 00:19:50.474 Inhale, rise up, Cobra. 00:19:51.920 --> 00:19:55.320 Exhale to soften and release. 00:19:55.320 --> 00:19:58.640 Curl the toes under, press it up to Plank. 00:19:58.640 --> 00:20:00.000 Inhale in. 00:20:00.000 --> 00:20:02.040 Exhale, Downward Dog. 00:20:02.040 --> 00:20:06.560 Internal rotation in the thigh bone, 00:20:06.560 --> 00:20:08.560 toes turned in slightly. 00:20:08.560 --> 00:20:12.021 External rotation in the shoulders. 00:20:13.240 --> 00:20:16.320 On your next breath, inhale, lift the left leg up high. 00:20:16.320 --> 00:20:19.640 Exhale, shift it forward, step it up. 00:20:19.640 --> 00:20:21.400 High lunge, here we come. 00:20:21.400 --> 00:20:23.000 Squeeze the inner thighs to the midline. 00:20:23.000 --> 00:20:28.000 Lift from the pelvic floor, inhale, rise up strong. 00:20:28.000 --> 00:20:32.000 Exhale, open up, Warrior II. 00:20:32.000 --> 00:20:34.320 Again, back toes are really turned in here, 00:20:34.320 --> 00:20:37.760 so you have that internal rotation in that right hip. 00:20:37.760 --> 00:20:39.480 Engage your right inner thigh 00:20:39.480 --> 00:20:42.560 to support that to find stability there. 00:20:42.560 --> 00:20:43.840 Good, keep the front knee bent 00:20:43.840 --> 00:20:46.680 as you send the left fingertips up and back, 00:20:46.680 --> 00:20:47.760 Peaceful Warrior. 00:20:47.760 --> 00:20:50.080 Soften the skin of the face. 00:20:50.080 --> 00:20:52.010 Breathe in, reach, reach, reach. 00:20:52.010 --> 00:20:55.880 Exhale, Extended Side Angle, your version. 00:20:55.880 --> 00:20:58.472 Spiral your heart up towards the sky. 00:20:59.880 --> 00:21:01.320 Inhale in. 00:21:01.320 --> 00:21:05.000 Exhale, bring it all the way back down to your lunge. 00:21:05.000 --> 00:21:07.720 Plant the palms, step it back, Plank Pose. 00:21:07.720 --> 00:21:11.480 Last Plank of the day. 00:21:11.480 --> 00:21:12.800 Inhale in. 00:21:12.800 --> 00:21:16.080 Exhale, lower to the belly or Chaturanga. 00:21:16.080 --> 00:21:19.561 On your inhale, Cobra or Up Dog. 00:21:20.480 --> 00:21:24.440 Take a deep breath in to open your heart. 00:21:24.440 --> 00:21:28.040 And use an exhale to slowly lower it down. 00:21:28.960 --> 00:21:29.840 Listen carefully. 00:21:29.840 --> 00:21:32.800 From here, press to all fours 00:21:32.800 --> 00:21:36.080 and back to that Extended Child's Pose. 00:21:36.080 --> 00:21:37.708 Breathe. 00:21:39.240 --> 00:21:41.720 This time we'll walk the palms 00:21:41.720 --> 00:21:45.800 together here and bring them up and over the head, 00:21:45.800 --> 00:21:48.535 maybe the back of the head here. 00:21:52.200 --> 00:21:55.040 Then from here walk your elbows, maybe half an inch forward, 00:21:55.040 --> 00:21:59.615 feel that stretch, the tricep, the shoulder. 00:22:01.040 --> 00:22:03.199 Breathe. 00:22:10.560 --> 00:22:12.840 And then slowly release the arms. 00:22:12.840 --> 00:22:15.320 You're gonna slide through to your belly. 00:22:15.320 --> 00:22:19.280 I'm gonna mirror Benji here for a slight second. 00:22:19.280 --> 00:22:20.280 And then nice and easy, 00:22:20.280 --> 00:22:23.280 we've done this ancient transition before, 00:22:23.280 --> 00:22:24.760 just kidding, but you're gonna inch over to 00:22:24.760 --> 00:22:27.000 the left side of your mat (chuckles) 00:22:27.000 --> 00:22:29.320 and then turn onto your right ear, 00:22:29.320 --> 00:22:30.360 right shoulder, 00:22:30.360 --> 00:22:33.594 and you come to lie flat on your back. 00:22:38.560 --> 00:22:40.360 So you should be laying the opposite direction 00:22:40.360 --> 00:22:43.160 of how you started, your practice. 00:22:43.160 --> 00:22:44.640 If not, no worries. 00:22:44.640 --> 00:22:46.000 Allow your hands to rest gently 00:22:46.000 --> 00:22:50.121 on your belly and take a deep breath in. 00:22:51.280 --> 00:22:53.463 And a long breath out. 00:22:54.760 --> 00:22:57.125 And let's breathe in together. 00:22:58.480 --> 00:23:01.320 And out together. 00:23:01.320 --> 00:23:03.520 And then hug one knee (chuckles) 00:23:03.520 --> 00:23:06.440 to the chest and then the other. 00:23:06.440 --> 00:23:09.560 And turn your gaze to look at the video. 00:23:09.560 --> 00:23:14.040 This is what it's like (chuckles) living with Benji. 00:23:14.040 --> 00:23:18.120 Always in my space, sharing space with me, 00:23:18.120 --> 00:23:20.600 and I'm very grateful. 00:23:20.600 --> 00:23:23.960 Okay, you can bring the head back up towards the ceiling, 00:23:23.960 --> 00:23:25.680 towards the heavens. 00:23:25.680 --> 00:23:27.130 And just rock a little side to side 00:23:27.130 --> 00:23:30.919 here if you are not already massaging the low back. 00:23:32.360 --> 00:23:33.908 We're gonna close with the little twist 00:23:33.908 --> 00:23:37.640 so allow the legs to fall to the left. 00:23:37.640 --> 00:23:40.800 You can rest your hands out in a Texas T-shape, 00:23:40.800 --> 00:23:42.280 cactus arms or maybe they just 00:23:42.280 --> 00:23:46.279 rest gently on the ribcage as you breathe in. 00:23:47.880 --> 00:23:49.583 And out. 00:23:52.800 --> 00:23:56.407 And slowly melting it back to center 00:23:56.407 --> 00:23:59.377 and allowing the legs to fall to the right. 00:24:00.600 --> 00:24:02.597 Breathe in. 00:24:04.360 --> 00:24:06.382 Breathe out. 00:24:10.840 --> 00:24:13.640 And then slowly bring it back to center. 00:24:13.640 --> 00:24:16.360 Allow the feet to be as wide as your yoga mat, 00:24:16.360 --> 00:24:18.520 allow the knees to come in 00:24:18.520 --> 00:24:22.520 so thigh bones rotate in once again. 00:24:22.520 --> 00:24:25.600 Soften through the belly, the bowl of the pelvis. 00:24:25.600 --> 00:24:26.940 Interlace your fingertips. 00:24:26.940 --> 00:24:31.240 If Benji'll let me here, bring your hands behind your head. 00:24:31.240 --> 00:24:33.280 And this is our closing shape today. 00:24:33.280 --> 00:24:37.680 Close your eyes and just 00:24:37.680 --> 00:24:41.455 imagine you're lying somewhere 00:24:41.455 --> 00:24:45.701 that feels good. 00:24:48.840 --> 00:24:51.200 See if you can find that place. 00:24:51.200 --> 00:24:52.960 Maybe it's exactly where you are, 00:24:52.960 --> 00:24:54.280 depending on where you're practicing, 00:24:54.280 --> 00:24:58.407 but just recognizing the power of the mind here. 00:25:03.120 --> 00:25:07.809 I'm on the hill at Barton Springs in my hometown. 00:25:13.880 --> 00:25:16.520 Way to show up today. 00:25:16.520 --> 00:25:17.920 Way to integrate some of the 00:25:17.920 --> 00:25:21.767 yoga philosophy into physical practice. 00:25:23.360 --> 00:25:25.952 Coming into the flow 00:25:27.254 --> 00:25:29.640 by being true to yourself, 00:25:29.640 --> 00:25:33.958 honoring who you are and where you are today. 00:25:35.760 --> 00:25:40.904 No matter what is coming through the window or showing up. 00:25:42.520 --> 00:25:44.440 Thank you for being here. 00:25:44.440 --> 00:25:48.480 I look forward to the next week of practices with you. 00:25:48.480 --> 00:25:52.169 'Til then, inhale in deeply. 00:25:53.560 --> 00:25:57.320 And exhale to close. 00:25:57.320 --> 00:25:58.842 Namaste. 00:26:00.700 --> 00:26:04.896 (upbeat rhythmic music)