WEBVTT 00:00:00.101 --> 00:00:02.120 - Hello everyone, welcome to Flow, 00:00:02.120 --> 00:00:03.800 your 30 Day Yoga Journey. 00:00:03.800 --> 00:00:04.920 So glad to have you back. 00:00:04.920 --> 00:00:09.360 It's Day 3 and we focus on the how. 00:00:09.360 --> 00:00:10.925 Let's get started. 00:00:11.802 --> 00:00:16.671 (gentle rhythmic music) 00:00:32.240 --> 00:00:34.440 Okie doke, let's begin. 00:00:34.440 --> 00:00:35.680 Come on down to the ground. 00:00:35.680 --> 00:00:36.880 Find a comfortable seat. 00:00:36.880 --> 00:00:40.480 You can sit cross-legged or legs out long 00:00:40.480 --> 00:00:42.800 or maybe on the knees, 00:00:42.800 --> 00:00:46.840 if that feels like a good experiment today. 00:00:46.840 --> 00:00:50.520 And we'll just allow the hands to rest gently in the lap, 00:00:50.520 --> 00:00:53.960 on the knees, on the thighs, 00:00:53.960 --> 00:00:56.200 somewhere on your body. 00:00:56.200 --> 00:01:01.630 And we'll just start to close the eyes, soften the gaze. 00:01:03.520 --> 00:01:08.360 You might harken back to your intention on Day 1. 00:01:08.360 --> 00:01:12.760 You might start to notice how you're feeling today, 00:01:12.760 --> 00:01:14.000 what you're bringing to the mat, 00:01:14.000 --> 00:01:15.560 what you're ready to let go of. 00:01:15.560 --> 00:01:19.560 Maybe you're noticing some resistance. 00:01:19.560 --> 00:01:21.600 The hardest part is showing up. 00:01:21.600 --> 00:01:24.760 So we can start to gently 00:01:24.760 --> 00:01:28.479 deepen the breath knowing that the hardest part is done. 00:01:34.562 --> 00:01:36.000 And as you're ready, 00:01:36.000 --> 00:01:38.640 start to really elongate your inhale. 00:01:38.640 --> 00:01:42.760 Really focusing on how you're breathing. 00:01:42.760 --> 00:01:48.095 So a good technique for that is to elongate the inhale, 00:01:49.280 --> 00:01:53.421 maybe to a four count or a six count. 00:01:54.930 --> 00:01:58.080 And lengthen the exhale, 00:01:58.080 --> 00:02:01.651 maybe to a six count or an eight count. 00:02:06.280 --> 00:02:08.377 Give it a try. 00:02:10.240 --> 00:02:13.040 You do have to focus a little for this, 00:02:13.040 --> 00:02:14.400 but the more you do it, 00:02:14.400 --> 00:02:16.120 the easier it becomes to drop 00:02:16.120 --> 00:02:19.927 in to finding that long extension of breath 00:02:22.313 --> 00:02:25.593 in and out. 00:02:31.960 --> 00:02:35.680 Lovely. Then keep this long extended breath going. 00:02:35.680 --> 00:02:40.560 We'll return to the breath counts at other points on this 00:02:40.560 --> 00:02:44.120 journey but keep the long extended breath going as we 00:02:44.120 --> 00:02:47.520 slowly make our way forward onto all fours. 00:02:47.520 --> 00:02:49.440 And we're just going to synchronize 00:02:49.440 --> 00:02:52.888 that elongated breath 00:02:52.888 --> 00:02:55.440 with our spinal warm-up. 00:02:55.440 --> 00:03:00.080 So this extension, and flexion, 00:03:00.080 --> 00:03:01.920 this expansion, and contraction. 00:03:01.920 --> 00:03:06.150 So inhale, we drop the belly, open the chest, Cobra. 00:03:07.080 --> 00:03:12.120 And exhale, we round the spine, chin to chest, Cat. 00:03:12.120 --> 00:03:13.520 Moving with your breath, 00:03:13.520 --> 00:03:17.493 nice and slow, long, deep breaths. 00:03:27.680 --> 00:03:31.160 Now you keep it going here with your breath and I just like to 00:03:31.160 --> 00:03:36.080 invite you to consider here that it's not what we're doing, 00:03:36.080 --> 00:03:38.520 although it is, of course, very valuable, 00:03:38.520 --> 00:03:42.440 but today giving a little shout out to the how, 00:03:42.440 --> 00:03:45.280 how we move. 00:03:45.280 --> 00:03:48.800 How we're thinking as we move, 00:03:48.800 --> 00:03:51.000 how we're breathing, 00:03:51.000 --> 00:03:54.963 how we're regarding ourselves. 00:03:57.390 --> 00:03:59.640 And my pro tip, 00:03:59.640 --> 00:04:03.160 (chuckles) meaning just my friendly tip is 00:04:03.160 --> 00:04:06.440 to just focus on the breath first because 00:04:06.440 --> 00:04:09.693 that really affects how you move. 00:04:11.240 --> 00:04:14.960 Nice, now slowly drop the elbows where the hands were 00:04:14.960 --> 00:04:18.120 and we're gonna walk the knees back to Puppy Posture or 00:04:18.120 --> 00:04:22.962 Anahatasan, which is Heart to Earth Pose. 00:04:24.080 --> 00:04:25.760 Breathe deep here. 00:04:25.760 --> 00:04:30.400 Deep heart opener, forearms and wrists are parallel. 00:04:30.400 --> 00:04:32.840 Forehead reaches towards the earth, 00:04:32.840 --> 00:04:35.400 maybe it rests on the yoga mat. 00:04:35.400 --> 00:04:38.040 Now pull your hip creases up even more, 00:04:38.040 --> 00:04:40.160 breathe into your belly. 00:04:40.160 --> 00:04:44.300 Inhale in, exhale, slide through all the way to the belly, 00:04:44.300 --> 00:04:46.200 come to Sphinx Pose. 00:04:46.200 --> 00:04:47.738 Inhale in here. 00:04:47.738 --> 00:04:50.840 Exhale, turn to look past your right shoulder. 00:04:50.840 --> 00:04:52.360 Inhale to center. 00:04:52.360 --> 00:04:55.480 Exhale, turn to look past your left shoulder. 00:04:55.480 --> 00:04:56.880 Now we're gonna do that one more time, 00:04:56.880 --> 00:04:59.080 but consider this, how you move matters. 00:04:59.080 --> 00:05:00.480 Are we just kinda turning the head, 00:05:00.480 --> 00:05:02.240 turning the head or can you 00:05:02.240 --> 00:05:03.920 maybe draw a line with your nose? 00:05:03.920 --> 00:05:06.920 Really feel that connection from your left ear, 00:05:06.920 --> 00:05:10.240 your left neck down through your left elbow, 00:05:10.240 --> 00:05:14.440 your left hip, your left ankle. 00:05:14.440 --> 00:05:16.680 Cool, come back through center and take it to the other side. 00:05:16.680 --> 00:05:20.271 See what you discover there. 00:05:21.325 --> 00:05:23.520 Mmm, mmm, mmm, beautiful. 00:05:23.520 --> 00:05:27.080 Slowly release, interlace the fingertips here. 00:05:27.080 --> 00:05:29.000 Walk the elbows underneath the shoulders. 00:05:29.000 --> 00:05:31.000 If they're not already, curl the toes under. 00:05:31.000 --> 00:05:31.680 We got this. 00:05:31.680 --> 00:05:34.120 Inhale in, exhale, lift the hips, 00:05:34.120 --> 00:05:35.600 send the heels back. 00:05:35.600 --> 00:05:39.680 Now, where your mind goes here matters. 00:05:39.680 --> 00:05:41.520 I understand if it's frustrating, 00:05:41.520 --> 00:05:43.920 I understand if it's hard, I feel you there. 00:05:43.920 --> 00:05:45.960 But can we soften our gaze down? 00:05:45.960 --> 00:05:47.840 Can we focus on our alignment? 00:05:47.840 --> 00:05:49.240 Can we reach through the heels? 00:05:49.240 --> 00:05:53.360 Can we gather the muscles that we do have of the belly and say, 00:05:53.360 --> 00:05:55.520 "Hey, I wanna support you a little more, 00:05:55.520 --> 00:05:57.770 "I wanna give you a chance to 00:05:57.770 --> 00:06:02.340 "become more engaged in my daily life." 00:06:03.222 --> 00:06:04.520 We're here for three. 00:06:04.520 --> 00:06:06.560 We're here for two and on the one, 00:06:06.560 --> 00:06:08.480 we lower the knees, we release, 00:06:08.480 --> 00:06:11.280 we come back up to all fours. We rock. 00:06:11.280 --> 00:06:13.120 We're gonna walk the hands back, 00:06:13.120 --> 00:06:16.380 come into our little squat here 00:06:16.380 --> 00:06:17.760 at the back edge of the mat. 00:06:17.760 --> 00:06:20.280 Take a deep breath in and on an exhale, 00:06:20.280 --> 00:06:23.120 lift the hips up high, Forward Fold. 00:06:23.120 --> 00:06:27.440 Again, just a reminder, we can use a block or two. 00:06:27.440 --> 00:06:28.280 At any point, 00:06:28.280 --> 00:06:30.480 we feel like it might be fun to pull it into practice. 00:06:30.480 --> 00:06:35.880 You can also use a book, just something sturdy at home. 00:06:35.880 --> 00:06:38.080 Bend your knees. 00:06:38.080 --> 00:06:40.400 Inhale, lift halfway. 00:06:40.400 --> 00:06:42.720 Exhale to soften and fold. 00:06:42.720 --> 00:06:44.120 Then bend your knees generously 00:06:44.120 --> 00:06:47.320 and we're gonna slowly roll up one vertebra at a time. 00:06:47.320 --> 00:06:50.160 Keep those knees bent to protect the low back. 00:06:50.160 --> 00:06:53.480 Slow and steady, stacking the spine, 00:06:53.480 --> 00:06:57.480 rising up into Tadasana. 00:06:57.480 --> 00:06:59.920 Take a deep breath in. 00:06:59.920 --> 00:07:02.720 And a long breath out. 00:07:02.720 --> 00:07:05.120 Inhale, reach for the sky. 00:07:05.120 --> 00:07:06.800 How you move matters here. 00:07:06.800 --> 00:07:11.640 Bend the knees, exhale, soften into the fold. 00:07:11.640 --> 00:07:13.680 Walk it out nice and slow. 00:07:13.680 --> 00:07:16.560 Engage those abs, so we're not crashing down into 00:07:16.560 --> 00:07:18.480 the wrists as we walk it out to Plank. 00:07:18.480 --> 00:07:19.800 Inhale in. 00:07:19.800 --> 00:07:22.760 Think about how you move here, how you transition. 00:07:22.760 --> 00:07:24.340 Exhale, bend the knees. 00:07:24.340 --> 00:07:27.320 Peel the tailbone up towards the sky. 00:07:27.320 --> 00:07:28.840 So careful not to hoist and 00:07:28.840 --> 00:07:31.760 throw your body around here on the mat. 00:07:31.760 --> 00:07:34.520 Pay attention to the how. 00:07:34.520 --> 00:07:37.310 Drop the left heel, inhale, lift the right leg up high. 00:07:37.310 --> 00:07:39.360 Exhale, step it forward. 00:07:39.360 --> 00:07:41.640 Lower the left knee. 00:07:41.640 --> 00:07:43.840 Press into the top of that back foot. 00:07:43.840 --> 00:07:46.720 Inhale, reach the fingertips forward, up and back. 00:07:46.720 --> 00:07:49.080 Cresecent Lunge, lift the heart. 00:07:49.080 --> 00:07:51.760 Exhale, release, slow and steady. 00:07:51.760 --> 00:07:53.960 From here, we're gonna pull the right hip crease back, 00:07:53.960 --> 00:07:58.640 flex the right foot, your toes, towards your face. 00:07:58.640 --> 00:08:00.920 Slight bend in the right knee here, 00:08:00.920 --> 00:08:04.040 stretching through that whole hamstring. 00:08:04.040 --> 00:08:05.358 Breathe. 00:08:06.440 --> 00:08:08.680 Lovely, then roll through your right foot. 00:08:08.680 --> 00:08:10.680 Again, here's a great example, guys. 00:08:10.680 --> 00:08:14.000 Just a little quick workshop moment. 00:08:14.000 --> 00:08:15.720 So here we can just shift our weight forward 00:08:15.720 --> 00:08:17.760 or we can think about kind of how we're doing 00:08:17.760 --> 00:08:19.800 that really articulating through the foot. 00:08:19.800 --> 00:08:21.800 Is it gonna really roll through? 00:08:21.800 --> 00:08:24.240 Probably not, but it's the intention we bring to it. 00:08:24.240 --> 00:08:27.320 So rolling through that right foot. 00:08:27.320 --> 00:08:29.920 And the more we practice, the more of this kind of nuance 00:08:29.920 --> 00:08:33.080 we get to pick up on individually. 00:08:33.080 --> 00:08:34.960 And it's really nice, it's really motivating too. 00:08:34.960 --> 00:08:39.760 Lift the back knee, I'll meet ya in this nice low lunge. 00:08:39.760 --> 00:08:41.720 Cool, inhale, here we go. 00:08:41.720 --> 00:08:44.080 Plant the palms, step the right toes back, 00:08:44.080 --> 00:08:46.280 Plank Pose, breathe in. 00:08:46.280 --> 00:08:49.480 Lower to the knees, squeeze the elbows, 00:08:49.480 --> 00:08:52.520 slowly breathe out as you lower down. 00:08:52.520 --> 00:08:55.080 Inhale, lift up, Cobra. 00:08:55.080 --> 00:08:56.920 Exhale, soften and release. 00:08:56.920 --> 00:08:58.240 Curl the toes under. 00:08:58.240 --> 00:09:01.680 Press up to Plank or All Fours, your choice. 00:09:01.680 --> 00:09:03.650 And then send the hips up high and back 00:09:03.650 --> 00:09:06.600 Downward Facing Dog once again. 00:09:06.600 --> 00:09:08.800 Inhale, lift the left leg up high. 00:09:08.800 --> 00:09:11.440 Exhale, shift it forward. 00:09:11.440 --> 00:09:13.680 Inhale, slowly lower the right knee. 00:09:13.680 --> 00:09:15.150 Come to the top of the right foot 00:09:15.150 --> 00:09:17.160 and reach the fingertips all the way up. 00:09:17.160 --> 00:09:18.840 Lift your heart. 00:09:18.840 --> 00:09:20.840 Re-send the gaze up. 00:09:20.840 --> 00:09:24.000 And then exhale, soften and release. 00:09:24.000 --> 00:09:25.480 Pull the hip crease back here, 00:09:25.480 --> 00:09:27.720 flex your left toes towards your face. 00:09:27.720 --> 00:09:31.880 Slight bend in the left knee, pull, pull, pull it back. 00:09:31.880 --> 00:09:32.600 And then here we go, 00:09:32.600 --> 00:09:35.560 we get a chance to practice how we move matters. 00:09:35.560 --> 00:09:39.360 So consider rolling through that left foot. 00:09:39.360 --> 00:09:41.440 No need to rush it. 00:09:41.440 --> 00:09:43.760 Nice, lift the back knee. 00:09:43.760 --> 00:09:45.400 Nice low lunge. 00:09:45.400 --> 00:09:46.120 Great, here we go. 00:09:46.120 --> 00:09:48.480 A little vinyasa, plant the palms. 00:09:48.480 --> 00:09:50.640 Step it back, belly to Cobra, 00:09:50.640 --> 00:09:51.720 knees, chest and chin, 00:09:51.720 --> 00:09:54.040 or Chaturanga to Upward Facing Dog. 00:09:54.040 --> 00:09:55.400 Move with your breath. 00:09:55.400 --> 00:09:58.400 Inhaling to open your heart. 00:09:58.400 --> 00:10:02.120 And exhaling to make your way to Down Dog. 00:10:02.120 --> 00:10:03.860 Inhale in here. 00:10:03.860 --> 00:10:06.903 Exhale, let it go. 00:10:08.360 --> 00:10:11.080 Now we're gonna take a little stroll to the top of the mat. 00:10:11.080 --> 00:10:13.200 So you get to choose how you do that. 00:10:13.200 --> 00:10:14.520 You can take baby steps. 00:10:14.520 --> 00:10:18.200 I like to criss-cross my steps, getting into that IT band. 00:10:18.200 --> 00:10:21.080 If you wanna practice floating or hopping, 00:10:21.080 --> 00:10:24.601 that's, of course, a great idea. 00:10:25.680 --> 00:10:28.280 And then we'll meet at the front of the mat, 00:10:28.280 --> 00:10:31.916 feet hip width apart in a fold. 00:10:32.880 --> 00:10:35.520 On your next inhale, lift up halfway, 00:10:35.520 --> 00:10:37.880 find a nice flat back position. 00:10:37.880 --> 00:10:39.760 And then exhale to soften and bow. 00:10:39.760 --> 00:10:42.360 Now root to rise here, spread your fingertips, 00:10:42.360 --> 00:10:46.480 reach for the sky, big stretch, big breath. 00:10:46.480 --> 00:10:49.160 And then bring the right hand all the way down, 00:10:49.160 --> 00:10:52.040 right arm at your side. Left hand, all the way down. 00:10:52.040 --> 00:10:54.720 Left arm at your side, Mountain Pose. 00:10:54.720 --> 00:10:56.208 Breathe in. 00:10:57.480 --> 00:10:58.830 Breathe out. 00:11:00.400 --> 00:11:02.620 Good, inhale, reach all the way up. 00:11:02.620 --> 00:11:06.560 Exhale, soften down into the fold. 00:11:06.560 --> 00:11:10.640 Inhale, halfway lift, find that long beautiful neck. 00:11:10.640 --> 00:11:13.680 And then exhale, soften and release again. 00:11:13.680 --> 00:11:17.240 This time we're gonna step the right foot back into our lunge, 00:11:17.240 --> 00:11:19.360 pivot on the back foot. 00:11:19.360 --> 00:11:22.840 So the outer edge of the right foot is down. 00:11:22.840 --> 00:11:25.880 And then when you're ready, sweep the fingertips forward, 00:11:25.880 --> 00:11:29.160 up and back for Warrior I. 00:11:29.160 --> 00:11:32.090 Breathe in, take a nice, wide 00:11:32.090 --> 00:11:37.120 open placement of the hands. 00:11:37.120 --> 00:11:38.400 So not too narrow here. 00:11:38.400 --> 00:11:41.720 Give yourself some room in the shoulders. 00:11:41.720 --> 00:11:43.720 And then focus on how it feels. 00:11:43.720 --> 00:11:45.560 So we know the shape of Warrior I. 00:11:45.560 --> 00:11:47.800 It's a great one to practice this. 00:11:47.800 --> 00:11:51.386 Focus on, how is it feeling from the ground up? 00:11:52.480 --> 00:11:54.560 And keep building that connection, 00:11:54.560 --> 00:11:58.274 that sensation from the ground up. 00:12:01.030 --> 00:12:04.120 Inhale in, exhale, open it up to Warrior II. 00:12:04.120 --> 00:12:06.240 Now just take a couple breaths here as well, 00:12:06.240 --> 00:12:08.800 noticing how our alignment, 00:12:08.800 --> 00:12:11.770 when we work from the ground up, how that affects 00:12:11.770 --> 00:12:14.021 the rest of the posture. 00:12:15.520 --> 00:12:17.040 Right toes are turned in 00:12:17.040 --> 00:12:19.560 towards the front right corner of your mat. 00:12:19.560 --> 00:12:22.900 Think about engaging your right inner thigh to help roll 00:12:22.900 --> 00:12:27.200 that right femur out externally. 00:12:27.200 --> 00:12:29.490 Inhale, lengthen through the crown. 00:12:29.490 --> 00:12:31.720 Exhale, take it all the way up and over, 00:12:31.720 --> 00:12:33.840 back down into your lunge. 00:12:33.840 --> 00:12:35.320 Plant the palms, step it back, 00:12:35.320 --> 00:12:39.080 belly to Cobra, Chaturanga to Upward Facing Dog. 00:12:39.080 --> 00:12:42.297 Find a little flow here with your breath. 00:12:43.240 --> 00:12:45.786 We'll meet in Downward Dog. 00:12:46.440 --> 00:12:48.520 Inhale in here. 00:12:48.520 --> 00:12:51.040 Exhale, let it go. 00:12:51.040 --> 00:12:53.800 Inhale, take a little journey. 00:12:53.800 --> 00:12:55.520 You can play with how you move 00:12:55.520 --> 00:12:58.480 from the back to the front edge of the mat. 00:12:58.480 --> 00:13:01.384 Really want you to feel empowered 00:13:01.384 --> 00:13:02.580 to move in the way that 00:13:02.580 --> 00:13:04.680 feels good for your body, your energy. 00:13:04.680 --> 00:13:07.760 I'll meet you at the top of the mat in a Forward Fold, 00:13:07.760 --> 00:13:10.520 feet hip width apart. 00:13:10.520 --> 00:13:12.520 Inhale to lift halfway. 00:13:12.520 --> 00:13:14.120 Exhale to soften and fold. 00:13:14.120 --> 00:13:16.160 Root to rise here, reach for the sky. 00:13:16.160 --> 00:13:19.400 Inhale, big breath, big stretch, take up space. 00:13:19.400 --> 00:13:22.547 Exhale, we're gonna go right back down into the fold. 00:13:23.520 --> 00:13:26.811 Beautiful, inhale, halfway lift, your version. 00:13:28.000 --> 00:13:30.320 Exhale, soften and bow. 00:13:30.320 --> 00:13:33.040 Step the left foot back this time. 00:13:33.040 --> 00:13:35.920 Nice low lunge, pivot on the back foot. 00:13:35.920 --> 00:13:40.156 When you're ready, rise up, Warrior I. 00:13:41.240 --> 00:13:44.480 Front knee over front ankle, back toes are turned in. 00:13:44.480 --> 00:13:46.000 Draw the belly in, 00:13:46.000 --> 00:13:48.782 give yourself some space in the shoulders. 00:13:49.600 --> 00:13:53.118 Engage your left inner thigh 00:13:53.118 --> 00:13:57.295 to wrap that left hip open. 00:13:58.440 --> 00:14:01.553 Pull the right hip crease back. 00:14:02.960 --> 00:14:04.976 Breathe. 00:14:07.400 --> 00:14:09.640 And then open it up, Warrior II. 00:14:09.640 --> 00:14:13.564 Make sure you're breathing here, not holding and waiting. 00:14:15.560 --> 00:14:18.120 Head over heart, heart over pelvis. 00:14:18.120 --> 00:14:23.120 How the spine is situated here, compared to the lower body. 00:14:23.120 --> 00:14:26.692 So letting the power of the legs 00:14:26.692 --> 00:14:29.449 help you find that lift up through the crown. 00:14:31.000 --> 00:14:32.280 Lovely, and then we'll take it 00:14:32.280 --> 00:14:34.480 all the way up with the left hand and over, 00:14:34.480 --> 00:14:36.960 back down into our lunge. 00:14:36.960 --> 00:14:39.240 Plant the palms, step the right toes back, 00:14:39.240 --> 00:14:40.800 big breath in, 00:14:40.800 --> 00:14:41.960 big breath out. 00:14:41.960 --> 00:14:45.280 Inhale in, exhale, find a little flow here. 00:14:45.280 --> 00:14:49.597 Belly to Cobra, Chaturanga to Upward Facing Dog. 00:14:50.880 --> 00:14:55.724 And we'll meet in Down Dog or Child's Pose, your choice. 00:14:57.240 --> 00:14:59.154 Lovely. 00:14:59.154 --> 00:15:02.320 If you're in Down Dog, turn the toes in slightly so 00:15:02.320 --> 00:15:04.510 we have this inner rotation 00:15:04.510 --> 00:15:09.280 in the hips, in the thighs. 00:15:09.280 --> 00:15:11.760 Take a deep breath in. 00:15:11.760 --> 00:15:15.360 And on an exhale, slowly lower to the knees. 00:15:15.360 --> 00:15:19.160 Everyone lets meet in Tabletop Position. 00:15:19.160 --> 00:15:20.760 Then inhale in, exhale, 00:15:20.760 --> 00:15:23.140 sweep the legs to one side 00:15:23.140 --> 00:15:25.520 and slowly come to a seat. 00:15:25.520 --> 00:15:28.200 Send the legs on in front. 00:15:28.200 --> 00:15:31.360 Inhale, reach for the sky. 00:15:31.360 --> 00:15:34.800 Exhale, Paschimottanasana, think about, excuse me, 00:15:34.800 --> 00:15:38.160 think about lifting up and over like a beach ball here 00:15:38.160 --> 00:15:39.760 in between the belly and the thighs. 00:15:39.760 --> 00:15:44.200 So there's an active lift here as we reach up and over. 00:15:44.200 --> 00:15:46.847 And then melting into 00:15:46.847 --> 00:15:50.094 this seated Forward Fold. 00:15:51.920 --> 00:15:54.521 How are you breathing? 00:15:56.360 --> 00:16:00.760 Acknowledge whatever thoughts come to mind here in the fold. 00:16:01.920 --> 00:16:04.814 And then notice how your breath can 00:16:06.085 --> 00:16:10.299 do a little curtsy and then guide you back to 00:16:11.480 --> 00:16:13.240 the next moment. 00:16:13.240 --> 00:16:15.400 I always say one present moment 00:16:15.400 --> 00:16:19.523 is just like a window to the next. 00:16:22.960 --> 00:16:24.680 And then slowly release. 00:16:24.680 --> 00:16:26.480 Bring your palms to the mat. 00:16:26.480 --> 00:16:28.120 You're gonna shift your booty 00:16:28.120 --> 00:16:31.240 forward and then come onto your elbows. 00:16:31.240 --> 00:16:34.320 And then slowly release down from here. 00:16:34.320 --> 00:16:36.820 So just, again, 00:16:36.820 --> 00:16:40.480 how we come to our backs, matters. 00:16:40.480 --> 00:16:42.440 Using the vocabulary we learned here, 00:16:42.440 --> 00:16:44.840 but also creating your own. 00:16:44.840 --> 00:16:47.340 Snuggle your shoulder blades underneath your heart space 00:16:47.340 --> 00:16:50.440 here and relax the weight of 00:16:50.440 --> 00:16:53.812 your body completely into the earth. 00:16:56.120 --> 00:16:58.520 Inhale in, exhale. 00:16:58.520 --> 00:17:01.640 How you move matter here. Slowly bend your left knee, 00:17:01.640 --> 00:17:03.360 bring your left foot to the mat. 00:17:03.360 --> 00:17:06.640 You can play with really slowing it down. 00:17:06.640 --> 00:17:09.720 Nice, now send your right leg up towards the sky, 00:17:09.720 --> 00:17:13.120 cross the right ankle over the left thigh. 00:17:13.120 --> 00:17:17.280 Take a second here, just bringing the palms 00:17:17.280 --> 00:17:20.160 to the legs in a way that feels good. 00:17:20.160 --> 00:17:22.600 And then if you want, you can interlace the fingertips 00:17:22.600 --> 00:17:25.560 for a figure four stretch, 00:17:25.560 --> 00:17:27.460 breathing deep. 00:17:34.906 --> 00:17:38.000 And then we'll release, pay attention to the release, 00:17:38.000 --> 00:17:39.480 the transition. 00:17:39.480 --> 00:17:43.255 Extend both legs out long, arms at your side. 00:17:44.640 --> 00:17:46.680 And repeat, slow and steady. 00:17:46.680 --> 00:17:50.120 Maybe you can imagine this time, like a marionette string 00:17:50.120 --> 00:17:54.188 on your right knee, pulling it up. 00:17:55.800 --> 00:17:58.680 And then maybe on your left ankle, 00:17:58.680 --> 00:18:02.010 drawing it up and across. 00:18:03.200 --> 00:18:04.760 And finding your figure four. 00:18:04.760 --> 00:18:06.360 Many of us have been here before, 00:18:06.360 --> 00:18:08.360 but how we get in and out of 00:18:08.360 --> 00:18:11.200 the posture can change how we feel in it. 00:18:11.200 --> 00:18:13.080 So just again, highlighting that today. 00:18:13.080 --> 00:18:15.480 Find what feels good here if you like to take the bind, 00:18:15.480 --> 00:18:18.760 interlace the fingertips. 00:18:18.760 --> 00:18:23.628 Start to draw the legs up towards the chest. 00:18:28.170 --> 00:18:32.299 And then slowly, when you're ready, release. 00:18:33.480 --> 00:18:36.246 One leg at a time. 00:18:39.320 --> 00:18:41.280 And reach the arms up. 00:18:41.280 --> 00:18:45.320 Extend the right arm down, left arm down. 00:18:45.320 --> 00:18:47.920 Take a deep breath in. 00:18:47.920 --> 00:18:49.720 And on the exhale, 00:18:49.720 --> 00:18:54.680 allow the weight of your body to release, 00:18:54.680 --> 00:18:58.842 soften, surrender. 00:19:02.640 --> 00:19:05.563 Just a moment to be. 00:19:17.560 --> 00:19:21.790 I love the, just the love that comes with this practice, 00:19:21.790 --> 00:19:25.695 this way of practicing 00:19:25.695 --> 00:19:29.600 because it really, 00:19:29.600 --> 00:19:32.720 to me, shows that we're all worthy of 00:19:32.720 --> 00:19:36.360 taking up space and our actions matter, 00:19:36.360 --> 00:19:39.553 the way we move matters, we matter. 00:19:40.690 --> 00:19:45.120 So, whether you're practicing this in the morning, 00:19:45.120 --> 00:19:48.840 mid-day or night, you can start to pay 00:19:48.840 --> 00:19:51.160 attention to the how a little bit more. 00:19:51.160 --> 00:19:54.240 And notice how that changes the way you move, 00:19:54.240 --> 00:19:56.897 the way you exist, if at all. 00:19:58.640 --> 00:20:00.720 Love you so much, bring the palms together, 00:20:00.720 --> 00:20:01.760 thumbs to third eye, 00:20:01.760 --> 00:20:04.615 let's take a final breath in together. 00:20:06.040 --> 00:20:09.559 And out to close today's practice. 00:20:10.840 --> 00:20:12.160 Great work. 00:20:12.160 --> 00:20:13.360 See you next time. 00:20:13.360 --> 00:20:15.086 Namaste. 00:20:15.086 --> 00:20:19.141 (upbeat rhythmic music)