WEBVTT 00:00:00.023 --> 00:00:01.440 - Hello, my darling friends. 00:00:01.440 --> 00:00:04.520 Welcome back to Flow, your 30 day yoga journey. 00:00:04.520 --> 00:00:08.160 It's Day 28, Intuit. 00:00:08.160 --> 00:00:09.544 Let's get started. 00:00:11.661 --> 00:00:16.630 (light rhythmic music) 00:00:30.980 --> 00:00:33.720 Alright, let's begin in a comfortable seat. 00:00:33.720 --> 00:00:35.280 Come on down to the ground. 00:00:35.280 --> 00:00:37.909 Sit up nice and tall. 00:00:39.760 --> 00:00:44.320 As you're ready, squeeze the shoulders up towards the ears. 00:00:44.320 --> 00:00:47.160 As you breathe in and then exhale, 00:00:47.160 --> 00:00:51.120 drop them down and back. 00:00:51.120 --> 00:00:54.980 Repeat, inhale, squeeze and lift. 00:00:56.160 --> 00:00:58.440 Exhale, down and back. 00:00:58.440 --> 00:01:00.380 One more time. 00:01:05.120 --> 00:01:07.320 And then we'll draw the palms together. 00:01:07.320 --> 00:01:08.760 Tuck the chin into the chest. 00:01:08.760 --> 00:01:11.440 Bow the head gently. 00:01:11.440 --> 00:01:14.969 Just take a moment here to land. 00:01:16.360 --> 00:01:18.571 Close your eyes. 00:01:20.200 --> 00:01:23.553 Or soften your gaze. 00:01:24.800 --> 00:01:26.520 Soften through the toes. 00:01:26.520 --> 00:01:28.560 Let the low body be heavy 00:01:28.560 --> 00:01:32.920 and draw your attention to the base of the spine, 00:01:32.920 --> 00:01:35.261 root chakra. 00:01:37.000 --> 00:01:41.360 And just slow and without judgment, 00:01:41.360 --> 00:01:44.810 continue that line from the base of the spine 00:01:46.831 --> 00:01:50.280 all the way up to the third eye point. 00:01:50.280 --> 00:01:51.360 So take your time. 00:01:51.360 --> 00:01:55.497 You're just using the power of your imagination, 00:01:57.880 --> 00:02:02.240 the power of your awareness to draw a line from the base of 00:02:02.240 --> 00:02:06.010 the spine all the way up 00:02:06.010 --> 00:02:10.840 through to the third eye. 00:02:10.840 --> 00:02:12.920 And you can do it a couple times. 00:02:12.920 --> 00:02:15.880 This is really what this series is all about, 00:02:15.880 --> 00:02:20.800 just kind of acknowledging the patterns of distraction, 00:02:20.800 --> 00:02:25.560 how hard it is to tune in and focus on what really is. 00:02:25.560 --> 00:02:27.480 So maybe do it a couple times. 00:02:27.480 --> 00:02:31.880 Just repeat going back down to the base of the spine. 00:02:31.880 --> 00:02:36.833 You're simply drawing a line of awareness all the way up. 00:02:39.880 --> 00:02:44.636 And as you do this, just notice if anything changes. 00:02:46.560 --> 00:02:50.080 The way you're sitting, 00:02:50.080 --> 00:02:51.960 the way you're breathing, 00:02:51.960 --> 00:02:54.610 the way you feel. 00:03:03.960 --> 00:03:07.600 Relax through the hip creases and the tops of the thighs. 00:03:07.600 --> 00:03:08.600 If you're gripping there, 00:03:08.600 --> 00:03:11.976 it's a good idea to sit up on a blanket. 00:03:17.040 --> 00:03:18.000 And then slowly, 00:03:18.000 --> 00:03:21.920 let's lift the thumbs up to the third eye here. 00:03:21.920 --> 00:03:23.760 Lengthen through the neck. 00:03:23.760 --> 00:03:26.226 Lift through the heart. 00:03:27.480 --> 00:03:30.950 Imagine a string on the crown 00:03:30.950 --> 00:03:34.242 of the head pulling you up. 00:03:36.920 --> 00:03:39.567 Take a deep breath in here. 00:03:40.720 --> 00:03:43.107 Then a long breath out. 00:03:44.800 --> 00:03:46.869 Inhale in deeply. 00:03:48.400 --> 00:03:50.400 And exhale completely. 00:03:50.400 --> 00:03:52.560 You can bat the eyelashes open 00:03:52.560 --> 00:03:56.360 and release your arms gently down to your sides. 00:03:56.360 --> 00:03:58.640 Oh Benji, my love. 00:03:58.640 --> 00:04:01.920 Mi amor, I'm gonna have to move you and I don't want to. 00:04:01.920 --> 00:04:04.200 Maybe I'll work around him for a bit actually. 00:04:04.200 --> 00:04:07.436 So let's all come forward onto all fours. 00:04:08.720 --> 00:04:10.360 If you have a friend that you 00:04:10.360 --> 00:04:12.680 practice with at home and share a mat with, 00:04:12.680 --> 00:04:14.400 you probably know what it's 00:04:14.400 --> 00:04:18.400 like to make adjustments (chuckles) based on them. 00:04:18.400 --> 00:04:20.760 Tabletop Position. 00:04:20.760 --> 00:04:23.080 Inhale, drop the belly. 00:04:23.080 --> 00:04:28.240 Third eye point looks forward, shoulders draw down. 00:04:28.240 --> 00:04:29.800 And then round through the spine. 00:04:29.800 --> 00:04:31.400 Find a textured breath here. 00:04:31.400 --> 00:04:33.606 Find that audible breath. 00:04:34.880 --> 00:04:38.574 Remembering that this experience is 00:04:38.574 --> 00:04:40.960 individual to you. 00:04:40.960 --> 00:04:45.040 So today really trusting your intuition, 00:04:45.040 --> 00:04:48.580 leaning into that relationship, 00:04:50.160 --> 00:04:54.840 in the physical practice with your breath. 00:04:54.840 --> 00:04:55.920 Take it away. 00:04:55.920 --> 00:04:58.360 You can continue in the structure of Cat-Cow or 00:04:58.360 --> 00:05:02.320 maybe you start to follow the pull elsewhere. 00:05:02.320 --> 00:05:05.920 Maybe checking in with the side body, the shoulders. 00:05:05.920 --> 00:05:07.560 Maybe the heart's a little tender today 00:05:07.560 --> 00:05:11.400 and you come to an Extended Child's Pose. 00:05:11.400 --> 00:05:12.400 Maybe the front body, 00:05:12.400 --> 00:05:16.971 the abs are sore so you come through for a Cobra. 00:05:18.960 --> 00:05:22.052 Listen and respond. 00:05:29.600 --> 00:05:32.576 Find what feels good. 00:05:39.360 --> 00:05:41.800 And then when you're ready, curl the toes under, 00:05:41.800 --> 00:05:45.750 walk the hands back, come into your Froggy Squat. 00:05:45.750 --> 00:05:48.600 (laughs) 00:05:48.600 --> 00:05:51.120 Stretch through the feet. 00:05:51.120 --> 00:05:53.875 Find a deeper breath. 00:05:55.160 --> 00:05:56.560 Who needs a yoga block when 00:05:56.560 --> 00:06:01.478 you have the support of your Cattle Dog? 00:06:03.600 --> 00:06:04.880 Alright and then from here, 00:06:04.880 --> 00:06:10.141 gently walk it all the way out to Plank Position. 00:06:14.240 --> 00:06:15.280 Extend through the crown. 00:06:15.280 --> 00:06:16.840 Let's start to wake up through the core. 00:06:16.840 --> 00:06:19.000 You can rock a little front and back. 00:06:19.000 --> 00:06:21.566 Maybe side to side. 00:06:23.440 --> 00:06:26.427 Deepen your breath. 00:06:29.520 --> 00:06:30.680 Inhale in here. 00:06:30.680 --> 00:06:31.560 Exhale. 00:06:31.560 --> 00:06:34.480 Slowly lower (chuckles) to the knees. 00:06:34.480 --> 00:06:36.560 Knees come as wide as your mat. 00:06:36.560 --> 00:06:37.840 Big toes to touch and we're 00:06:37.840 --> 00:06:40.520 gonna send the hips all the way back. 00:06:40.520 --> 00:06:42.000 Love you, buddy. 00:06:42.000 --> 00:06:47.335 Forehead, third eye point coming to the mat or to a block. 00:06:51.040 --> 00:06:55.240 And in this shape we're gonna massage the brow points, 00:06:55.240 --> 00:06:56.560 this third eye point, 00:06:56.560 --> 00:06:59.400 stimulating the third eye. 00:07:01.000 --> 00:07:03.640 This energy center of the body 00:07:03.640 --> 00:07:07.400 that we are focusing on today. 00:07:07.400 --> 00:07:09.800 You can move in circular motions. 00:07:09.800 --> 00:07:11.975 You can move left to right. 00:07:13.600 --> 00:07:15.560 And as you do this of course, 00:07:15.560 --> 00:07:18.640 just notice the thoughts that come up, if anything. 00:07:18.640 --> 00:07:21.640 Notice how you feel. 00:07:21.640 --> 00:07:23.880 And then use your beautiful 00:07:23.880 --> 00:07:27.855 power tool of the breath to acknowledge. 00:07:30.360 --> 00:07:33.320 And then come back into the present, 00:07:33.320 --> 00:07:37.053 the new present moment. 00:07:46.960 --> 00:07:51.640 Alright, now keep it going here as part of the lesson. 00:07:51.640 --> 00:07:56.540 Hear this my darling friend, don't decide where it ends. 00:07:57.920 --> 00:08:02.962 So with the breath and the exploration, 00:08:04.200 --> 00:08:07.564 we get to tap into our intuition. 00:08:09.600 --> 00:08:11.920 We don't decide where it ends 00:08:11.920 --> 00:08:16.927 or finish the check mark in the box. 00:08:24.160 --> 00:08:26.967 Just this beautiful practice of 00:08:26.967 --> 00:08:30.356 deep listening and trust. 00:08:33.040 --> 00:08:34.977 Lovely. 00:08:36.360 --> 00:08:40.280 On your next breath in, lift your heart. 00:08:40.280 --> 00:08:41.800 Connect the dots with the breath. 00:08:41.800 --> 00:08:43.880 Bring the left hand to the middle of your mat 00:08:43.880 --> 00:08:46.960 and reach your right fingertips up high. 00:08:46.960 --> 00:08:48.480 Big breath here. 00:08:48.480 --> 00:08:50.040 Exhale, thread the needle. 00:08:50.040 --> 00:08:52.880 Right fingertips go under the bridge of the left arm and 00:08:52.880 --> 00:08:56.160 we come to rest on the right ear, right shoulder. 00:08:56.160 --> 00:08:57.600 Left fingertips can reach all 00:08:57.600 --> 00:08:59.520 the way towards the front edge of the mat. 00:08:59.520 --> 00:09:01.720 Breathing deep here. 00:09:01.720 --> 00:09:03.880 Fill the belly with air. 00:09:03.880 --> 00:09:06.477 Feel the expansion. 00:09:08.280 --> 00:09:11.188 The rib cage as you breathe in. 00:09:12.360 --> 00:09:14.360 And then slowly bring it back to center. 00:09:14.360 --> 00:09:16.400 Right hand comes to the middle. 00:09:16.400 --> 00:09:19.320 Left fingertips reach up high as you breathe in. 00:09:19.320 --> 00:09:20.880 And we thread the needle. 00:09:20.880 --> 00:09:25.400 Left fingertips going under the bridge of the right arm. 00:09:25.400 --> 00:09:28.546 Right fingertips reaching forward. 00:09:30.240 --> 00:09:32.586 Breathe deep. 00:09:35.240 --> 00:09:37.920 Maybe you find some soft, really soft, 00:09:37.920 --> 00:09:41.212 gentle movement in your pelvis here. 00:09:46.240 --> 00:09:48.640 Lovely, slowly release. 00:09:48.640 --> 00:09:50.640 Walk the knees back underneath the hips. 00:09:50.640 --> 00:09:51.720 Curl the toes under. 00:09:51.720 --> 00:09:54.238 Walk the hands back once again 00:09:54.238 --> 00:09:57.800 for your Froggy Squat. 00:10:00.120 --> 00:10:02.160 Now spread the fingertips wide. 00:10:02.160 --> 00:10:03.800 Bring them out in front. 00:10:03.800 --> 00:10:06.200 You're gonna drag the hands back just a bit. 00:10:06.200 --> 00:10:07.120 Inhale in. 00:10:07.120 --> 00:10:10.440 Exhale, lift your center and your hips up. 00:10:10.440 --> 00:10:12.920 Bring the knees to the backs of the arms. 00:10:12.920 --> 00:10:14.320 You're not going into the full posture. 00:10:14.320 --> 00:10:17.720 We're just kind of preparing. 00:10:17.720 --> 00:10:21.800 Send your gaze way out in front up towards the third eye. 00:10:21.800 --> 00:10:24.720 And we're just gonna do a little rocking here. 00:10:24.720 --> 00:10:26.040 Rocking on the toes. 00:10:26.040 --> 00:10:28.560 The toes never leave the ground. 00:10:28.560 --> 00:10:31.680 But we're finding that core connection 00:10:31.680 --> 00:10:35.460 and our focus out beyond 00:10:38.257 --> 00:10:39.240 the nose. 00:10:39.240 --> 00:10:42.960 So looking forward, 00:10:42.960 --> 00:10:47.000 looking in the direction that we are going eventually 00:10:47.000 --> 00:10:50.310 to maybe lift one toe 00:10:50.310 --> 00:10:52.760 and then the other. 00:10:52.760 --> 00:10:55.000 And then drop both heels, 00:10:55.000 --> 00:10:56.200 lift the hips up high, 00:10:56.200 --> 00:10:58.320 relax the weight of the head over, 00:10:58.320 --> 00:11:01.558 Standing Forward Fold. 00:11:03.840 --> 00:11:07.280 Take deep breaths here. 00:11:07.280 --> 00:11:11.440 Let them be a balm for the soul. 00:11:11.440 --> 00:11:15.022 Let them replenish the body. 00:11:17.640 --> 00:11:21.520 Let these breaths guide your movement. 00:11:21.520 --> 00:11:24.480 Listen to what you need. 00:11:24.480 --> 00:11:26.040 Is it a soft swing? 00:11:26.040 --> 00:11:28.040 Is it grabbing the elbows? 00:11:28.040 --> 00:11:29.360 Is it shaking the head? 00:11:29.360 --> 00:11:33.160 A little yes, a little no. 00:11:33.160 --> 00:11:38.532 Perhaps it's choosing to let go or forgive. 00:11:52.320 --> 00:11:57.662 Then bend your knees generously and slowly roll up to standing. 00:12:02.520 --> 00:12:05.560 Shoulders reach up towards the ears on an inhale, 00:12:05.560 --> 00:12:08.567 on an exhale down and back. 00:12:10.360 --> 00:12:12.600 Palms together, thumbs to third eye. 00:12:12.600 --> 00:12:15.720 Inhale, lift the heart, lift the chest. 00:12:15.720 --> 00:12:17.000 Elbows bend left to right. 00:12:17.000 --> 00:12:18.480 Draw your belly in. 00:12:18.480 --> 00:12:23.480 Keep the palms together here as we bend the knees and slowly 00:12:23.480 --> 00:12:27.120 melt our way back down into the fold. 00:12:27.120 --> 00:12:27.840 Nice. 00:12:27.840 --> 00:12:31.240 Walk the palms all the way out to your Plank Position. 00:12:31.240 --> 00:12:32.440 Inhale in. 00:12:32.440 --> 00:12:33.720 Exhale, lower the knees. 00:12:33.720 --> 00:12:36.680 Squeeze the elbows into the side body and slow and with 00:12:36.680 --> 00:12:39.120 control lower down to your belly. 00:12:39.120 --> 00:12:41.080 Press the tops of the feet into the earth. 00:12:41.080 --> 00:12:43.600 Inhale, we lift. 00:12:43.600 --> 00:12:45.920 Baby Cobra. 00:12:45.920 --> 00:12:48.080 Exhale, we release. 00:12:48.080 --> 00:12:52.240 Curl the toes under, press up to all fours. 00:12:52.240 --> 00:12:56.560 Peel the tailbone up, Downward Facing Dog. 00:12:56.560 --> 00:12:59.600 And now some deep breaths here. 00:12:59.600 --> 00:13:04.020 Let them be full and let them inform the movement 00:13:04.020 --> 00:13:07.040 that your body takes. 00:13:07.040 --> 00:13:12.280 Cultivating that relationship with that inner voice, 00:13:12.280 --> 00:13:16.031 inner teacher, the inner guide. 00:13:24.013 --> 00:13:26.920 And so another way of putting 00:13:26.920 --> 00:13:30.000 that is you get a little moment here to improvise, 00:13:30.000 --> 00:13:34.019 to use your breath, to listen, to play. 00:13:35.880 --> 00:13:38.760 And that can be really hard, trust me. 00:13:38.760 --> 00:13:41.000 I know it's a lot easier to 00:13:41.000 --> 00:13:43.720 show up for yoga and just be told what to do, 00:13:43.720 --> 00:13:48.080 but we really can deepen our 00:13:48.080 --> 00:13:52.880 practice through this type of work. 00:13:52.880 --> 00:13:54.680 That's why I love the chakras 00:13:54.680 --> 00:13:58.240 and love playing with and 00:13:58.240 --> 00:14:01.280 exploring the energy centers of the body. 00:14:01.280 --> 00:14:03.520 This is a great point of entry 00:14:03.520 --> 00:14:07.020 to taking your practice to another level. 00:14:08.320 --> 00:14:10.880 Okie doke, from here, bend the knees, 00:14:10.880 --> 00:14:12.760 slowly look forward. 00:14:12.760 --> 00:14:15.564 Make your way to the top of your mat now. 00:14:16.840 --> 00:14:20.989 Uttanasana, Standing Forward Fold. 00:14:22.720 --> 00:14:26.440 On your next inhale, lift up halfway. 00:14:26.440 --> 00:14:29.200 Exhale, soften and release. 00:14:29.200 --> 00:14:30.960 Root to rise here. 00:14:30.960 --> 00:14:32.560 Inhale, reach for the sky. 00:14:32.560 --> 00:14:34.640 Big breath, big stretch. 00:14:34.640 --> 00:14:36.440 Exhale, palms come together, 00:14:36.440 --> 00:14:38.960 thumbs to third eye and we'll continue the journey 00:14:38.960 --> 00:14:41.720 cascading down as you bend your knees, 00:14:41.720 --> 00:14:43.520 Forward Fold. 00:14:43.520 --> 00:14:45.560 Inhale, halfway lift again. 00:14:45.560 --> 00:14:47.200 Exhale to soften and release. 00:14:47.200 --> 00:14:50.520 Step the right foot back, just the right foot back. 00:14:50.520 --> 00:14:52.440 Lower the right knee to the ground. 00:14:52.440 --> 00:14:54.920 Bring the palms together, thumbs to third eye. 00:14:54.920 --> 00:14:57.440 And from here, pressing into that back leg, 00:14:57.440 --> 00:14:59.600 lifting up through the pelvic floor, 00:14:59.600 --> 00:15:03.842 Crescent Lunge with the palms together 00:15:03.842 --> 00:15:05.240 on the third eye. 00:15:05.240 --> 00:15:08.320 Finding that line from the base of the spine, 00:15:08.320 --> 00:15:09.600 drawing energy up from the 00:15:09.600 --> 00:15:12.680 pelvic floor all the way through the spine. 00:15:12.680 --> 00:15:17.520 Bringing that awareness all the way up to the crown. 00:15:17.520 --> 00:15:19.520 Lovely, release. 00:15:19.520 --> 00:15:21.240 Right hand comes to the earth. 00:15:21.240 --> 00:15:23.760 Left fingertips pull the left hip crease back 00:15:23.760 --> 00:15:27.442 as you lift your right knee up. 00:15:28.680 --> 00:15:30.840 Left fingertips to the sky. 00:15:30.840 --> 00:15:32.920 Breathe in. 00:15:32.920 --> 00:15:34.400 Breathe out, bring it back. 00:15:34.400 --> 00:15:35.760 Left hand to the earth. 00:15:35.760 --> 00:15:39.120 Step the left toes back, Plank Pose. 00:15:39.120 --> 00:15:40.200 Inhale in. 00:15:40.200 --> 00:15:41.800 Exhale, lower to the knees. 00:15:41.800 --> 00:15:43.600 Squeeze the elbows into the side body. 00:15:43.600 --> 00:15:44.960 Look forward. 00:15:44.960 --> 00:15:48.160 Slowly lower down, belly to earth. 00:15:48.160 --> 00:15:49.600 Tops of the feet ground down. 00:15:49.600 --> 00:15:51.120 We inhale for Cobra. 00:15:51.120 --> 00:15:53.280 Maybe it grows a little higher. 00:15:53.280 --> 00:15:55.840 Exhale to soften and release. 00:15:55.840 --> 00:15:56.960 Curl the toes under. 00:15:56.960 --> 00:16:00.080 Press up to all fours or Plank. 00:16:00.080 --> 00:16:04.134 Then send the hips up high and back, Downward Facing Dog. 00:16:05.240 --> 00:16:08.058 Three deep breaths here. 00:16:22.160 --> 00:16:24.880 And then slowly step the right foot all the way up. 00:16:24.880 --> 00:16:28.120 Lower your left knee to the earth. 00:16:28.120 --> 00:16:30.080 Set up your foundation, your alignment. 00:16:30.080 --> 00:16:32.560 Then bring the palms together, thumbs to third eye. 00:16:32.560 --> 00:16:35.800 Press into the top of that back foot and we rise up. 00:16:35.800 --> 00:16:37.320 Pulling the right hip crease back. 00:16:37.320 --> 00:16:40.810 And again, chasing that line of awareness, that energy, 00:16:40.810 --> 00:16:45.480 from the base of the spine all the way up through the crown. 00:16:45.480 --> 00:16:47.340 Breathe in, 00:16:47.340 --> 00:16:49.577 breathe out to release. 00:16:50.840 --> 00:16:52.560 Right thumb comes to right hip crease, 00:16:52.560 --> 00:16:54.360 we lift the left knee. 00:16:54.360 --> 00:16:56.640 Spiral heart up towards the sky, 00:16:56.640 --> 00:16:59.591 then maybe take the right fingertips all the way up. 00:17:01.440 --> 00:17:04.720 Inhale in, exhale to bring it all the way back down. 00:17:04.720 --> 00:17:07.680 Plant the palms, step the right toes back, 00:17:07.680 --> 00:17:08.640 inhale in here, 00:17:08.640 --> 00:17:12.520 belly to Cobra or Chaturanga to Upward Facing Dog. 00:17:12.520 --> 00:17:14.416 Follow your breath. 00:17:15.560 --> 00:17:20.202 Meeting spot is Downward Facing Dog. 00:17:27.400 --> 00:17:29.565 Inhale in deeply. 00:17:30.800 --> 00:17:32.400 Exhale completely. 00:17:32.400 --> 00:17:35.110 Three cycles of breath. 00:17:45.497 --> 00:17:47.920 And then after three breaths, 00:17:47.920 --> 00:17:52.840 slowly allow the knees to kiss the earth. 00:17:52.840 --> 00:17:55.920 Bring them wide or knees together 00:17:55.920 --> 00:17:57.920 or if Extended Child's Pose not your jam, 00:17:57.920 --> 00:18:00.240 you can flip onto your back. 00:18:00.240 --> 00:18:04.928 Now we'll send the forehead to the earth once again. 00:18:06.480 --> 00:18:11.960 Feeling that soft pressure point on the third eye here. 00:18:11.960 --> 00:18:13.440 And if you don't have a prop 00:18:13.440 --> 00:18:15.200 and the head doesn't reach the ground, 00:18:15.200 --> 00:18:18.716 you can stack the fists like so. 00:18:22.360 --> 00:18:23.280 I don't know if you can see me 00:18:23.280 --> 00:18:27.542 with Benji's bottom in the way but okay. 00:18:30.520 --> 00:18:33.680 So when we're in moments where 00:18:33.680 --> 00:18:36.955 we're feeling indecisive 00:18:36.955 --> 00:18:38.920 or just off, 00:18:38.920 --> 00:18:41.560 more than off center, you know, those moments where we're kind 00:18:41.560 --> 00:18:44.920 of like (nervous laughter) 00:18:44.920 --> 00:18:48.160 searching for that sense of belonging, 00:18:48.160 --> 00:18:49.360 that identity, 00:18:49.360 --> 00:18:54.640 wondering which direction in the road to take, 00:18:54.640 --> 00:18:57.600 you can come into this shape 00:18:57.600 --> 00:19:01.762 or to any of the shapes we've played with today. 00:19:03.920 --> 00:19:07.760 Stimulating this third eye point. 00:19:07.760 --> 00:19:10.179 Symbolizing and honoring 00:19:11.442 --> 00:19:13.640 the connection to our inner teacher, 00:19:13.640 --> 00:19:16.023 that inner guide. 00:19:23.760 --> 00:19:25.560 If you're in Child's Pose, 00:19:25.560 --> 00:19:30.492 let's go ahead and transition to meet our friends on our backs. 00:19:31.960 --> 00:19:34.111 Nice and slow. 00:19:41.040 --> 00:19:45.160 And when you get there, you can take your bun out. 00:19:45.160 --> 00:19:48.240 You can hug the knees up into the chest and just give 00:19:48.240 --> 00:19:51.884 yourself a little massage here on the low back. 00:19:56.960 --> 00:20:01.447 Breathing deep, you can close your eyes. 00:20:03.120 --> 00:20:04.800 And even here, 00:20:04.800 --> 00:20:07.800 when I'm in a public yoga class and definitely at home, 00:20:07.800 --> 00:20:11.480 you will see me not just moving my knees around, 00:20:11.480 --> 00:20:12.320 massaging my low back, 00:20:12.320 --> 00:20:16.771 but I will get in there and I will find the spots. 00:20:20.040 --> 00:20:21.600 And it's wild to think that a 00:20:21.600 --> 00:20:25.280 practice like this can assist me in embodying my values, 00:20:25.280 --> 00:20:28.482 but let me tell you, that's the beauty of yoga. 00:20:29.680 --> 00:20:31.600 I'm taking care of my physical body here, 00:20:31.600 --> 00:20:34.300 but I'm also practicing listening 00:20:34.300 --> 00:20:37.760 and responding to what feels true. 00:20:37.760 --> 00:20:41.201 I don't need to look to someone else 00:20:41.201 --> 00:20:46.360 to decipher that because I have my ongoing practice of 00:20:46.360 --> 00:20:49.545 checking in with myself in that way. 00:20:53.120 --> 00:20:56.857 Beautiful, relax your legs. 00:20:56.857 --> 00:21:00.010 You can extend them out long. 00:21:02.720 --> 00:21:04.200 Take a deep breath in, 00:21:04.200 --> 00:21:07.771 the deepest breath you've taken all day. 00:21:09.080 --> 00:21:13.514 And exhale, relax your body. 00:21:15.600 --> 00:21:17.520 Beautiful work. 00:21:17.520 --> 00:21:19.400 Last time for today's session, 00:21:19.400 --> 00:21:21.626 let's bring the palms up 00:21:21.626 --> 00:21:24.902 and thumbs to third eye. 00:21:26.120 --> 00:21:30.440 Give thanks for this beautiful connection to 00:21:32.248 --> 00:21:34.760 inner teacher. 00:21:36.573 --> 00:21:37.880 And as we've been kind of 00:21:37.880 --> 00:21:41.600 touching on towards the end of this journey, also 00:21:42.785 --> 00:21:47.880 there's the invitation to connect to something bigger, 00:21:47.880 --> 00:21:53.379 to unite with something bigger. 00:21:57.680 --> 00:22:02.110 Perhaps more on that as we 00:22:02.110 --> 00:22:05.240 give some love to the crown chakra mañana, 00:22:05.240 --> 00:22:09.160 but 'til then, beautiful work. 00:22:09.160 --> 00:22:10.240 Thank you for being here. 00:22:10.240 --> 00:22:12.545 Let's take a final inhale in 00:22:13.702 --> 00:22:16.762 and exhale to close. 00:22:18.320 --> 00:22:19.827 Namaste. 00:22:21.026 --> 00:22:25.886 (upbeat rhythmic music)