WEBVTT 00:00:00.140 --> 00:00:04.240 - Hi everyone, welcome back to Flow, Your 30 Day Yoga Journey. 00:00:04.240 --> 00:00:05.920 I'm Adriene, this is Sweet Benji 00:00:05.920 --> 00:00:09.840 and it's Day 2, Notice. 00:00:09.840 --> 00:00:11.447 Let's get started. 00:00:13.162 --> 00:00:17.010 (light rhythmic music) 00:00:32.630 --> 00:00:34.840 Alrighty, come on down to the ground. 00:00:34.840 --> 00:00:35.840 Take your time. 00:00:35.840 --> 00:00:40.400 We're gonna start in a nice comfortable seat of your choice. 00:00:40.400 --> 00:00:42.310 Sit up nice and tall. 00:00:42.310 --> 00:00:46.640 As soon as you get there, start to relax your shoulders. 00:00:46.640 --> 00:00:49.640 Just allow the hands to fall wherever feels good today. 00:00:49.640 --> 00:00:50.920 On the knees, the thighs, 00:00:50.920 --> 00:00:53.280 may be resting gently in your lap, 00:00:53.280 --> 00:00:57.739 maybe on your furry companion that's come to join you. 00:01:00.010 --> 00:01:03.920 And we have begun. 00:01:03.920 --> 00:01:06.589 We've already begun. 00:01:10.000 --> 00:01:13.860 Take a second to just check in, 00:01:13.860 --> 00:01:16.480 scan, not just the body, 00:01:16.480 --> 00:01:19.245 but your 00:01:19.245 --> 00:01:22.351 energy, your heart space. 00:01:22.351 --> 00:01:27.480 Just notice, what am I comin' to the mat with today? 00:01:34.840 --> 00:01:37.760 And then notice which thoughts, 00:01:37.760 --> 00:01:40.250 what thoughts have kind of 00:01:40.250 --> 00:01:43.960 formed around this moment and 00:01:43.960 --> 00:01:46.320 being asked to notice how you're feeling, 00:01:46.320 --> 00:01:48.507 what's going on. 00:01:52.120 --> 00:01:54.160 Now let's draw the palms together. 00:01:54.160 --> 00:01:57.320 With this gesture we can fully 00:01:57.320 --> 00:02:01.921 acknowledge whatever's going on together. 00:02:03.480 --> 00:02:06.120 And as we start to gently deepen the breath, 00:02:06.120 --> 00:02:09.988 we give ourselves an opportunity 00:02:10.920 --> 00:02:15.637 to move past that and into a new presence. 00:02:17.600 --> 00:02:20.800 So the invitation today is to 00:02:20.800 --> 00:02:24.932 reside in the role of the observer 00:02:24.932 --> 00:02:28.840 and just keep coming back to that invitation, 00:02:28.840 --> 00:02:30.160 noticing what's going on, 00:02:30.160 --> 00:02:32.920 noticing how things change as we get moving. 00:02:32.920 --> 00:02:36.440 Notice how the breath can 00:02:36.440 --> 00:02:40.110 change our mindset 00:02:40.110 --> 00:02:44.621 or the amount of thoughts we're having per minute. 00:02:46.400 --> 00:02:47.480 Let's do it. 00:02:47.480 --> 00:02:50.476 Take a deep breath in, together, inhale. 00:02:51.720 --> 00:02:54.000 And exhale, bow the head to the hands. 00:02:54.000 --> 00:02:56.080 If you want to just kind of 00:02:56.080 --> 00:02:57.960 remember your intention from yesterday, 00:02:57.960 --> 00:03:00.400 this could be a good moment to do so. 00:03:00.400 --> 00:03:03.860 And take another deep breath in. 00:03:05.640 --> 00:03:09.000 And exhale out. 00:03:09.000 --> 00:03:12.040 Lift the head, bat the eyelashes open. 00:03:12.040 --> 00:03:13.960 We're just gonna take a gentle twist here, 00:03:13.960 --> 00:03:16.440 left hand to right knee. 00:03:16.440 --> 00:03:18.240 Think of lifting up tall through the spine. 00:03:18.240 --> 00:03:20.480 So if you need to sit up on a blanket or a block here that 00:03:20.480 --> 00:03:23.240 could be a good idea to find length. 00:03:23.240 --> 00:03:25.920 Inhale in, exhale, twist a little further. 00:03:25.920 --> 00:03:27.720 Don't push, just explore with 00:03:27.720 --> 00:03:30.560 the power of your breath moving you. 00:03:30.560 --> 00:03:32.440 And then bring it back to center. 00:03:32.440 --> 00:03:35.190 Inhale in again, take it to the other side. 00:03:35.190 --> 00:03:38.920 Exhale, navel draws in. 00:03:38.920 --> 00:03:41.040 Inhale in again. 00:03:41.040 --> 00:03:42.680 Exhale, twist a little further 00:03:42.680 --> 00:03:47.720 with the support of that exhale and the spine, nice. 00:03:47.720 --> 00:03:48.560 Come back through center. 00:03:48.560 --> 00:03:51.920 I hate to move 'cause Benji's all snuggled up against me, 00:03:51.920 --> 00:03:52.720 but we must. 00:03:52.720 --> 00:03:55.600 We are the leaders of this practice today, Benji. 00:03:55.600 --> 00:03:56.960 So we're gonna guide our friends, 00:03:56.960 --> 00:03:59.840 sorry bud, to all fours. (laughs) 00:03:59.840 --> 00:04:04.200 No dogs were harmed in making this practice. 00:04:04.200 --> 00:04:06.240 And right away, let's head into Cat-Cow. 00:04:06.240 --> 00:04:10.080 So you can drop the belly, open the chest. 00:04:10.080 --> 00:04:13.040 And I'm gonna stop guiding for a bit and just allow you to 00:04:13.040 --> 00:04:15.120 move slowly back and forth 00:04:15.120 --> 00:04:19.360 through this pattern with the spine, 00:04:19.360 --> 00:04:21.774 deepening your breath. 00:04:41.640 --> 00:04:44.240 And as you're ready, come back to Tabletop Position. 00:04:44.240 --> 00:04:49.040 Get ready for a spinal balance, AKA hello abs. 00:04:49.040 --> 00:04:52.920 Okay, so right toes, left fingertips reach out. 00:04:52.920 --> 00:04:55.520 A little detail to notice today 00:04:55.520 --> 00:04:59.600 is the left palm is facing in towards the midline of your mat. 00:04:59.600 --> 00:05:03.360 So your left thumb's up and the right toes are facing down. 00:05:03.360 --> 00:05:06.200 Hug your low ribs in up with your abs. 00:05:06.200 --> 00:05:10.200 So abs draw up, low ribs hug in, inhale in. 00:05:10.200 --> 00:05:13.800 Exhale, keep the neck long. 00:05:13.800 --> 00:05:15.680 Bend the elbow, bend the knee. 00:05:15.680 --> 00:05:18.040 Good, inhale, extend. 00:05:18.040 --> 00:05:22.160 Exhale, round through. So same as yesterday. 00:05:22.160 --> 00:05:24.360 Inhale, extend. 00:05:24.360 --> 00:05:26.760 Exhale, neck stays long. 00:05:26.760 --> 00:05:29.916 Left elbow to left hip crease, right knee to right elbow. 00:05:30.880 --> 00:05:33.120 And inhale, extend. 00:05:33.120 --> 00:05:37.080 Move slow, exhale, round and lift the abs. 00:05:37.080 --> 00:05:39.560 Last one, inhale, extend. 00:05:39.560 --> 00:05:41.960 Exhale, neck stays long, squeeze. 00:05:41.960 --> 00:05:43.960 Hello obliques. 00:05:43.960 --> 00:05:45.800 Inhale, extend. 00:05:45.800 --> 00:05:49.240 And exhale, round it in, knee to nose. 00:05:49.240 --> 00:05:52.200 Excellent. Release. If you need to send it back, 00:05:52.200 --> 00:05:56.080 take a couple moments to find some relief in that right wrist, 00:05:56.080 --> 00:05:57.320 especially if you're new to the practice. 00:05:57.320 --> 00:06:00.200 I totally understand it takes a while to get all these little 00:06:00.200 --> 00:06:04.240 muscles turned on to support that joint properly. 00:06:04.240 --> 00:06:06.490 And then when you're ready, let's come back in and 00:06:06.490 --> 00:06:08.538 take it to the other side. 00:06:09.960 --> 00:06:13.120 Right thumb pulls, excuse me, points up, 00:06:13.120 --> 00:06:14.920 right shoulder pulls back. 00:06:14.920 --> 00:06:16.760 Dial those left toes down, 00:06:16.760 --> 00:06:20.360 and then draw the abs in and hug the low ribs in. 00:06:20.360 --> 00:06:21.720 Good, neck nice and long. 00:06:21.720 --> 00:06:24.000 Here we go, inhale. 00:06:24.000 --> 00:06:25.440 Exhale, neck stays long. 00:06:25.440 --> 00:06:28.800 Bend the elbow, bend the knee, squeeze. 00:06:28.800 --> 00:06:30.626 Inhale, extend. 00:06:31.800 --> 00:06:33.600 Exhale, round it in. 00:06:33.600 --> 00:06:36.280 Abs draw up, up, up. 00:06:36.280 --> 00:06:38.840 Inhale, extend. 00:06:38.840 --> 00:06:41.503 Exhale, squeeze. 00:06:42.920 --> 00:06:45.590 Inhale, extend. 00:06:45.590 --> 00:06:48.960 Exhale, knee to nose. 00:06:48.960 --> 00:06:51.280 Press down through your right foot. 00:06:51.280 --> 00:06:54.313 Press through your left palm, last one. 00:07:02.160 --> 00:07:04.840 And release, nice work. 00:07:04.840 --> 00:07:07.560 Take a second to bump the hips to the left. 00:07:07.560 --> 00:07:09.400 Turn to look past your right shoulder. 00:07:09.400 --> 00:07:12.360 Feel that long stretch in the left low back, 00:07:12.360 --> 00:07:13.920 left side body. 00:07:13.920 --> 00:07:16.720 And then take it through center and to the other side. 00:07:16.720 --> 00:07:18.160 Bump the hips to the right. 00:07:18.160 --> 00:07:21.071 Turn to look past your left shoulder. 00:07:23.720 --> 00:07:25.560 Release, come back to center. 00:07:25.560 --> 00:07:28.320 Curl the toes under, walk the hands back. 00:07:28.320 --> 00:07:30.040 We're gonna come into that squat. 00:07:30.040 --> 00:07:32.120 If this squat is like, "No, I don't like this. 00:07:32.120 --> 00:07:33.480 "I need to omit this from the practice," 00:07:33.480 --> 00:07:36.400 Go right to your Forward Fold, Standing Forward Fold. 00:07:36.400 --> 00:07:39.200 So you'll go here. 00:07:39.200 --> 00:07:42.200 Otherwise, we're in this squat for a breath or two. 00:07:42.200 --> 00:07:45.240 We can find some fluidity in it. 00:07:45.240 --> 00:07:48.640 Doesn't have to be rigid or held too tight here, 00:07:48.640 --> 00:07:51.320 especially in the beginning of our practice. 00:07:51.320 --> 00:07:52.674 Hi, buddy. 00:07:53.880 --> 00:07:55.240 And then we'll join our friends, 00:07:55.240 --> 00:07:57.920 anyone who might be in the Forward Fold already, 00:07:57.920 --> 00:08:01.920 let's join them by lifting the hips up high, 00:08:01.920 --> 00:08:03.400 dropping down through the heels, 00:08:03.400 --> 00:08:06.575 toes pointing forward. (chuckles) 00:08:08.480 --> 00:08:12.400 Now we're gonna clasp opposite elbow with opposite hand and 00:08:12.400 --> 00:08:15.560 we're gonna rock gently a little side to side here. 00:08:15.560 --> 00:08:18.560 Try not to let it get too rock and roll here. 00:08:18.560 --> 00:08:19.880 So stay in control. 00:08:19.880 --> 00:08:22.200 So really feel the stretch of the low back, 00:08:22.200 --> 00:08:25.186 bend the knees, breathe. 00:08:26.920 --> 00:08:29.892 Soften the jaw, soften the skin of the face. 00:08:31.360 --> 00:08:32.800 Let go a little bit here, 00:08:32.800 --> 00:08:36.400 allowing yourself this time and space, 00:08:36.400 --> 00:08:37.880 giving yourself permission to 00:08:37.880 --> 00:08:40.280 just really be in the present moment 00:08:40.280 --> 00:08:45.780 by noticing what you're feeling with every gesture, 00:08:45.780 --> 00:08:48.262 with every breath. 00:08:52.040 --> 00:08:53.560 Alright, resist the urge to 00:08:53.560 --> 00:08:55.680 just go through the motions essentially, 00:08:55.680 --> 00:08:58.080 give yourself this particular practice to 00:08:58.080 --> 00:09:02.160 really notice how you're feeling, how it goes. 00:09:02.160 --> 00:09:05.280 Release the arms, bring them to your waistline, 00:09:05.280 --> 00:09:07.240 bend your knees more, 00:09:07.240 --> 00:09:08.920 ground through the feet and inhale, 00:09:08.920 --> 00:09:12.640 root down to rise up to Mountain. 00:09:12.640 --> 00:09:14.360 Stand up nice and tall. 00:09:14.360 --> 00:09:18.140 Take a couple moments here to loop the shoulders one way. 00:09:19.280 --> 00:09:22.704 Maybe check in with the neck. 00:09:27.640 --> 00:09:29.160 And then when you're ready, 00:09:29.160 --> 00:09:31.480 spread the fingertips super wide like starfish. 00:09:31.480 --> 00:09:32.480 So really crazy, 00:09:32.480 --> 00:09:34.600 stretch those fingers and we'll inhale, 00:09:34.600 --> 00:09:39.000 reach all the way up towards the sky and exhale diving forward, 00:09:39.000 --> 00:09:41.240 slow and steady, back into the fold. 00:09:41.240 --> 00:09:42.450 We're gonna continue the journey 00:09:42.450 --> 00:09:46.080 by walking the palms all the way out to a Plank. 00:09:46.080 --> 00:09:48.480 Reach the heels back, crown of the head forward, 00:09:48.480 --> 00:09:49.520 inhale in, 00:09:49.520 --> 00:09:52.400 then exhale to your Downward Facing Dog. 00:09:52.400 --> 00:09:54.850 Bend your right knee as you drop your left ankle 00:09:54.850 --> 00:09:57.425 to the earth. 00:09:57.425 --> 00:09:58.680 And then bend your left knee 00:09:58.680 --> 00:10:01.293 as you drop your right ankle to the earth. 00:10:03.320 --> 00:10:06.210 Now drop your left ankle to the earth 00:10:06.210 --> 00:10:09.280 and inhale, lift your right leg up high. 00:10:09.280 --> 00:10:11.600 Exhale, shift it forward into your lunge. 00:10:11.600 --> 00:10:14.200 Keep the back knee lifted. 00:10:14.200 --> 00:10:16.880 Here we go. Inhale, straighten the front leg. 00:10:16.880 --> 00:10:19.120 Pull that right hip crease back. 00:10:19.120 --> 00:10:21.200 Exhale, bend the knee. 00:10:21.200 --> 00:10:22.800 So this movement, inhale, 00:10:22.800 --> 00:10:24.840 comes from the right hip crease pulling back. 00:10:24.840 --> 00:10:26.180 You might even take your right thumb 00:10:26.180 --> 00:10:29.040 to that right hip crease and really pull it back. 00:10:31.920 --> 00:10:33.840 Breathe. 00:10:35.557 --> 00:10:38.480 And then bend the front knee, left hand comes to the ground. 00:10:38.480 --> 00:10:41.240 Inhale, reach the right fingertips forward. 00:10:41.240 --> 00:10:42.280 Reach, reach, reach, 00:10:42.280 --> 00:10:45.280 big circle up, around and back. 00:10:45.280 --> 00:10:46.840 And now we're in a spinal twist. 00:10:46.840 --> 00:10:48.520 We're reaching the left heel back. 00:10:48.520 --> 00:10:50.600 We're gonna continue that journey. 00:10:50.600 --> 00:10:53.560 Just like yesterday, inhale, reaching it forward, 00:10:53.560 --> 00:10:56.880 up, around and back. 00:10:56.880 --> 00:11:00.800 And one more time, big inhale, reach it up, 00:11:00.800 --> 00:11:02.720 around and back. 00:11:02.720 --> 00:11:04.120 Now as you bring it down, 00:11:04.120 --> 00:11:07.440 go ahead and lower your left knee to the earth. 00:11:07.440 --> 00:11:09.440 Uncurl your left toes, 00:11:09.440 --> 00:11:12.760 press that left foot firmly into the mat. 00:11:12.760 --> 00:11:15.800 Inhale, sweep the arms all the way forward, up and back. 00:11:15.800 --> 00:11:17.920 We're coming into a Crescent Lunge here. 00:11:17.920 --> 00:11:21.200 Squeeze your thighs to the midline so you feel that lift, 00:11:21.200 --> 00:11:23.680 that connection up from the pelvic floor. 00:11:23.680 --> 00:11:26.480 Inhale, maybe heart lifts and you look up. 00:11:26.480 --> 00:11:29.160 Exhale, we take it all the way down. 00:11:29.160 --> 00:11:31.520 Back knee lifts, right toes step back, 00:11:31.520 --> 00:11:34.120 Plank Pose. Inhale in here. 00:11:34.120 --> 00:11:37.080 Exhale, lower to the belly. 00:11:37.080 --> 00:11:40.600 Inhale, rise up Cobra, your version. 00:11:40.600 --> 00:11:42.480 And exhale, soften and release. 00:11:42.480 --> 00:11:44.280 Curl the toes under. 00:11:44.280 --> 00:11:46.960 Press up, power up to Plank. 00:11:46.960 --> 00:11:48.880 Quietly whisper to yourself here, 00:11:48.880 --> 00:11:51.120 "I am strong." I am strong. 00:11:51.120 --> 00:11:53.600 Then send the hips up and back, Downward Facing Dog, 00:11:53.600 --> 00:11:54.880 and let's take it to the other side. 00:11:54.880 --> 00:11:58.080 Inhale, left leg lifts up high. 00:11:58.080 --> 00:12:01.600 Exhale, step it forward into your lunge. 00:12:01.600 --> 00:12:05.520 Breathe here. Keep that back knee lifted. 00:12:05.520 --> 00:12:07.680 When you're ready, pull the left hip crease back. 00:12:07.680 --> 00:12:10.600 Maybe take that left thumb to the left hip crease. 00:12:10.600 --> 00:12:14.920 And then bend, straighten. 00:12:14.920 --> 00:12:18.840 Bend, straighten. 00:12:18.840 --> 00:12:20.680 Bend, right hand comes to the earth, 00:12:20.680 --> 00:12:22.600 left fingertips reach forward. 00:12:22.600 --> 00:12:24.520 Really reach beyond your fingers here. 00:12:24.520 --> 00:12:26.280 So you're taking up as much 00:12:26.280 --> 00:12:29.280 space as possible as you trace a big circle up, 00:12:29.280 --> 00:12:32.040 around, back and down. 00:12:32.040 --> 00:12:36.400 Squeeze the left inner thigh towards the center of your body, 00:12:36.400 --> 00:12:38.120 of your mat. 00:12:38.120 --> 00:12:41.040 Careful not to crush into that right wrist. 00:12:41.040 --> 00:12:44.560 So stay lengthened through the spine. 00:12:44.560 --> 00:12:48.960 It helps to breathe deep and turn on those abs. 00:12:48.960 --> 00:12:51.240 Lovely, the next time the left hand's down, 00:12:51.240 --> 00:12:52.760 let's bring the fingertips to the mat, 00:12:52.760 --> 00:12:54.280 lower the right knee to the earth, 00:12:54.280 --> 00:12:55.840 press into the top of the right foot, 00:12:55.840 --> 00:12:57.920 squeeze the inner thighs to the midline, 00:12:57.920 --> 00:12:59.280 lift up from the pelvic floor, 00:12:59.280 --> 00:13:03.882 and sweep the arms forward, up and back, Cresent Lunge. 00:13:05.680 --> 00:13:08.140 Draw your navel in. 00:13:08.140 --> 00:13:11.800 Lift the heart, inhale, maybe lift the gaze. 00:13:11.800 --> 00:13:14.120 And then exhale, soften and release, 00:13:14.120 --> 00:13:15.920 bring it all back down. 00:13:15.920 --> 00:13:17.320 Beautiful, we'll lift the back knee, 00:13:17.320 --> 00:13:19.560 step it back to Plank or half Plank. 00:13:19.560 --> 00:13:24.040 So you can be on the knees here, or reaching the heels back. 00:13:24.040 --> 00:13:25.120 Inhale in deeply, 00:13:25.120 --> 00:13:26.440 lengthen through the crown of the head, 00:13:26.440 --> 00:13:28.590 so neck is nice and long. 00:13:28.590 --> 00:13:31.320 Exhale slowly lower to the belly. 00:13:31.320 --> 00:13:35.720 Inhale, rise up, Cobra, lift your heart. 00:13:35.720 --> 00:13:38.360 And exhale, soften and release. 00:13:38.360 --> 00:13:41.480 Curl the toes under, press up to Plank. 00:13:41.480 --> 00:13:44.160 Brief moment here, quietly whisper to yourself, 00:13:44.160 --> 00:13:48.040 "I am strong." I am strong. 00:13:48.040 --> 00:13:51.080 Send the hips up high and back, Downward Facing Dog. 00:13:51.080 --> 00:13:53.200 Breathe in here. 00:13:53.200 --> 00:13:55.680 And exhale, breathe out. 00:13:55.680 --> 00:13:56.560 Bend your knees, 00:13:56.560 --> 00:14:00.200 walk your hands all the way back towards your toes. 00:14:00.200 --> 00:14:01.800 Inhale, halfway lift here, 00:14:01.800 --> 00:14:03.880 lengthen through the crown of the head. 00:14:03.880 --> 00:14:06.200 So you wanna draw your elbows back, 00:14:06.200 --> 00:14:07.880 shoulder blades together, 00:14:07.880 --> 00:14:10.320 and find some good length in the neck here, 00:14:10.320 --> 00:14:11.840 whatever version you're taking, 00:14:11.840 --> 00:14:13.680 whether it's fingertips on the mat, 00:14:13.680 --> 00:14:16.280 palms on the shins or thighs. 00:14:16.280 --> 00:14:18.602 Good, then release everything. 00:14:19.840 --> 00:14:21.120 Bend the knees generously, 00:14:21.120 --> 00:14:24.720 sweep the fingertips forward to come all the way up. 00:14:24.720 --> 00:14:26.280 And then keep reaching towards the sky, 00:14:26.280 --> 00:14:30.040 Volcano Pose here as you ground through the feet. 00:14:30.040 --> 00:14:32.000 Just notice how you feel, 00:14:32.000 --> 00:14:36.240 relax the shoulders, keep reaching, active body. 00:14:36.240 --> 00:14:41.744 Can you find a little bit of calm in this activation here? 00:14:44.160 --> 00:14:47.720 Good, then release just the right arm down. 00:14:47.720 --> 00:14:50.560 And then the left arm down. 00:14:50.560 --> 00:14:52.800 Take a deep breath in. 00:14:52.800 --> 00:14:55.998 And a long breath out, just notice how you feel. 00:14:59.640 --> 00:15:03.283 Notice where your weight is on your feet. 00:15:04.360 --> 00:15:08.560 Could we play with the distribution? 00:15:08.560 --> 00:15:10.000 Notice how your breath is. 00:15:10.000 --> 00:15:12.760 Is it really high up in your body and your neck, 00:15:12.760 --> 00:15:13.680 your chest and shoulders? 00:15:13.680 --> 00:15:15.920 Can we bring it down more into the belly? 00:15:15.920 --> 00:15:17.811 Can we try? 00:15:19.800 --> 00:15:22.400 Maybe the shoulders are rounding forward, 00:15:22.400 --> 00:15:24.440 heart sinking a little bit. 00:15:24.440 --> 00:15:26.280 We all know that shape. 00:15:26.280 --> 00:15:29.160 So maybe there's some responsiveness there. 00:15:29.160 --> 00:15:32.640 Once we notice, we lift the chest. 00:15:32.640 --> 00:15:35.194 Draw the shoulder blades together. 00:15:37.200 --> 00:15:38.680 Alright, here we go again. 00:15:38.680 --> 00:15:40.000 Inhale, reach for the sky. 00:15:40.000 --> 00:15:41.960 Spread the fingertips. 00:15:41.960 --> 00:15:43.320 Big breath, big stretch, 00:15:43.320 --> 00:15:47.680 exhale, diving down into the fold once again. 00:15:47.680 --> 00:15:51.960 From here, walk it all the way out to Plank, inhale in. 00:15:51.960 --> 00:15:54.720 Exhale, Downward Facing Dog. 00:15:54.720 --> 00:15:56.280 Bend the right knee, 00:15:56.280 --> 00:15:59.240 look underneath your left armpit chest here, 00:15:59.240 --> 00:16:00.200 so there's a twist, 00:16:00.200 --> 00:16:05.520 getting that nice stretch in the left calf and hamstring, 00:16:05.520 --> 00:16:07.040 and then switch. 00:16:07.040 --> 00:16:10.653 Bend the left knee, look underneath the right arm. 00:16:14.520 --> 00:16:16.680 Then from here, come back to Down Dog. 00:16:16.680 --> 00:16:19.280 We're gonna draw the belly up and in and we're gonna imagine 00:16:19.280 --> 00:16:21.530 there's a big hurdle in the center of the mat as you go 00:16:21.530 --> 00:16:25.480 all the way up over the hurdle and into your Plank. 00:16:25.480 --> 00:16:26.760 Inhale in here. 00:16:26.760 --> 00:16:31.400 Exhale, belly to Cobra or maybe Chaturanga to Upward Facing Dog. 00:16:31.400 --> 00:16:35.440 Use an inhale to lift and open your heart. 00:16:35.440 --> 00:16:38.880 And use an exhale to soften and release it down. 00:16:38.880 --> 00:16:42.240 From here, press to all fours. 00:16:42.240 --> 00:16:45.600 Then you're gonna bring the knees as wide as your yoga mat, 00:16:45.600 --> 00:16:50.129 then send your hips back in an Extended Child's Pose. 00:16:51.480 --> 00:16:53.720 Relax the weight of your forehead down. 00:16:53.720 --> 00:16:56.640 If Extended Child's Pose is not your jam, 00:16:56.640 --> 00:16:57.920 you can go ahead and come onto 00:16:57.920 --> 00:16:59.880 your back and we'll meet there in just a moment. 00:16:59.880 --> 00:17:05.136 So we're starting to soften and wind it down. 00:17:07.040 --> 00:17:09.480 Wherever you are, maybe close the eyelids, 00:17:09.480 --> 00:17:10.840 take a deep breath in. 00:17:10.840 --> 00:17:15.094 Feel your breath expand the rib cage. 00:17:16.520 --> 00:17:21.178 And then feel everything soften on the exhale. 00:17:23.200 --> 00:17:25.360 Lovely, if you're in Child's Pose, 00:17:25.360 --> 00:17:28.800 slowly carve a line with the nose forward, 00:17:28.800 --> 00:17:31.000 slide your heart forward, come all the way up, 00:17:31.000 --> 00:17:33.280 and let's swing the legs to one side. 00:17:33.280 --> 00:17:35.400 Come to lie on our backs. 00:17:35.400 --> 00:17:38.840 So now we're all together, bend your knees. 00:17:38.840 --> 00:17:41.240 Bring the soles of the feet to your mat, 00:17:41.240 --> 00:17:43.240 and now walk your feet as wide 00:17:43.240 --> 00:17:45.640 as the mat and allow the knees to fall in. 00:17:45.640 --> 00:17:48.920 So you're not holding or gripping in the legs. 00:17:48.920 --> 00:17:50.960 Bring the hands to the belly, 00:17:50.960 --> 00:17:53.080 and again, find that expansive breath, 00:17:53.080 --> 00:17:56.200 maybe closing the eyelids, take a deep inhale, 00:17:56.200 --> 00:18:01.195 feel the rise of that inhalation. 00:18:02.840 --> 00:18:06.339 And the fall with the exhale. 00:18:08.040 --> 00:18:11.244 You can start to relax your body. 00:18:12.800 --> 00:18:16.056 And again, using this opportunity 00:18:17.336 --> 00:18:21.310 to notice what it feels like to 00:18:21.310 --> 00:18:24.928 slip into the role of the observer here. 00:18:26.160 --> 00:18:30.100 One of the most profound things about 00:18:31.554 --> 00:18:35.040 this branch of the yoga practice is really getting 00:18:35.040 --> 00:18:39.180 that opportunity to not do 00:18:39.180 --> 00:18:44.678 the poses and check the box but to really listen 00:18:44.678 --> 00:18:46.787 and notice 00:18:47.939 --> 00:18:51.489 and then respond accordingly. 00:18:53.120 --> 00:18:56.162 A beautiful dance that 00:18:57.470 --> 00:19:02.920 slowly ushers us into alignment, 00:19:02.920 --> 00:19:05.511 into flow. 00:19:08.560 --> 00:19:11.840 If you've lost track of your deep breathing, 00:19:11.840 --> 00:19:14.960 trust me, you're not the only one. 00:19:14.960 --> 00:19:17.677 So let's return to it now. 00:19:19.440 --> 00:19:22.480 Sending the inhale down to the belly, 00:19:22.480 --> 00:19:26.908 feeling that expansion as you breathe in. 00:19:29.360 --> 00:19:33.040 And feeling that surrender, that softness, 00:19:33.040 --> 00:19:38.495 that gentle cascading downward with the exhale. 00:19:41.520 --> 00:19:43.513 Relax your jaw. 00:19:44.920 --> 00:19:47.715 Release any gripping in your toes. 00:19:51.206 --> 00:19:55.480 And then just notice your heartbeat here, your energy, 00:19:55.480 --> 00:20:00.200 if you feel a vibration or if you feel a calm. 00:20:00.200 --> 00:20:01.800 There's no right or wrong here. 00:20:01.800 --> 00:20:03.120 The best thing you can do is 00:20:03.120 --> 00:20:07.380 just be honest about what you're noticing. 00:20:09.290 --> 00:20:11.680 And we can continue to show up 00:20:11.680 --> 00:20:14.688 with that and move with that together. 00:20:16.400 --> 00:20:18.240 Love it so much. 00:20:18.240 --> 00:20:20.000 Hug the knees into the chest. 00:20:20.000 --> 00:20:23.640 Take a gentle twist to one side. 00:20:23.640 --> 00:20:25.880 Any side. 00:20:25.880 --> 00:20:27.520 Breathe and then the other, 00:20:27.520 --> 00:20:30.514 just a little release for the back. 00:20:35.760 --> 00:20:38.880 And then slowly bring it back to center. 00:20:38.880 --> 00:20:40.000 And then give you a little option, 00:20:40.000 --> 00:20:41.560 you can come to Cobbler's Pose, 00:20:41.560 --> 00:20:45.720 knees wide, Reclined Cobbler's Pose, 00:20:45.720 --> 00:20:47.080 Supta Baddha Konasana, 00:20:47.080 --> 00:20:49.760 or we can extend the legs out long. 00:20:49.760 --> 00:20:53.457 Thank you, Benji, thank you. 00:20:53.457 --> 00:20:54.960 And then reach the arms up, 00:20:54.960 --> 00:20:57.320 place your right hand gently on the ground, 00:20:57.320 --> 00:21:00.280 and then your left for our final posture, 00:21:00.280 --> 00:21:02.700 take a deep breath in. 00:21:04.000 --> 00:21:06.701 And a long breath out. 00:21:09.240 --> 00:21:10.760 Slowly bring the palms together, 00:21:10.760 --> 00:21:13.288 take a deep breath in. 00:21:15.600 --> 00:21:16.713 Beautiful, 00:21:16.713 --> 00:21:22.120 and a long breath out to close this practice. 00:21:22.120 --> 00:21:27.380 Seal it with a kiss. 00:21:29.280 --> 00:21:30.600 Great work, everyone. 00:21:30.600 --> 00:21:32.480 I'll see you tomorrow. 00:21:32.480 --> 00:21:34.241 Namaste. 00:21:35.162 --> 00:21:40.015 (upbeat rhythmic music)