WEBVTT 00:00:00.291 --> 00:00:02.200 - Howdy everyone, welcome to Flow, 00:00:02.200 --> 00:00:04.080 your 30 Day Yoga Journey. 00:00:04.080 --> 00:00:06.720 It's Day 4. 00:00:06.720 --> 00:00:08.269 Let's move. 00:00:09.126 --> 00:00:13.740 (light rhythmic music) 00:00:29.710 --> 00:00:33.160 Alright, let's begin on the ground. 00:00:33.160 --> 00:00:37.400 We're gonna get moving, wink, wink right away today. 00:00:37.400 --> 00:00:40.040 So we're gonna come on down to all fours to begin. 00:00:40.040 --> 00:00:41.960 Of course, take your time getting there. 00:00:41.960 --> 00:00:43.480 Hi sweet, Benji. 00:00:43.480 --> 00:00:45.120 Really? 00:00:45.120 --> 00:00:48.760 Really sharing the mat with me today? 00:00:48.760 --> 00:00:52.640 Tabletop Position, pardon me. 00:00:52.640 --> 00:00:54.880 As you're ready, drop the belly, 00:00:54.880 --> 00:00:57.280 open the chest, take a deep breath in. 00:00:57.280 --> 00:00:59.200 Pause here. 00:00:59.200 --> 00:01:02.520 Stay for a couple breaths. 00:01:02.520 --> 00:01:05.520 You can wag the tail a little left to right. 00:01:05.520 --> 00:01:07.880 Start to feel your hands really connect to the earth, 00:01:07.880 --> 00:01:10.440 the tops of the feet. 00:01:10.440 --> 00:01:11.880 And then on an exhale, 00:01:11.880 --> 00:01:15.880 round through the spine and stay here for a couple breaths. 00:01:15.880 --> 00:01:18.010 Just dropping in, 00:01:18.010 --> 00:01:21.080 letting your attention land 00:01:21.080 --> 00:01:25.414 here on the mat for the duration of this practice. 00:01:30.480 --> 00:01:32.200 And then letting it flow with the breath. 00:01:32.200 --> 00:01:35.560 Inhale, drop the belly, look forward. 00:01:35.560 --> 00:01:38.875 Exhale, round the spine, chin to chest. 00:01:40.160 --> 00:01:43.547 Inhale, drop the belly, look forward. 00:01:44.930 --> 00:01:50.440 Exhale, round the spine, chin to chest. 00:01:50.440 --> 00:01:53.964 One last time with your breath. 00:02:00.720 --> 00:02:02.920 Now curl the toes under, send the hips back, 00:02:02.920 --> 00:02:04.960 but keep the palms where they are. 00:02:04.960 --> 00:02:08.000 Inhale, find extension through the crown of the head. 00:02:08.000 --> 00:02:10.850 Tuck the chin slightly. 00:02:10.850 --> 00:02:12.865 Exhale, stay here, 00:02:12.865 --> 00:02:16.480 try to press into your pinky toes. 00:02:16.480 --> 00:02:18.080 Peek it me if you need to here. 00:02:18.080 --> 00:02:20.520 You're pressing away from the earth with your palms. 00:02:20.520 --> 00:02:22.920 You're pressing back with your hips, 00:02:22.920 --> 00:02:25.000 pinky toes reaching towards the mat 00:02:25.000 --> 00:02:29.080 and crown of the head is extending out. 00:02:29.080 --> 00:02:31.740 Take one more breath here. 00:02:32.820 --> 00:02:35.640 Ooh, waking up the feet. 00:02:35.640 --> 00:02:38.200 Beautiful, then come forward back to all fours. 00:02:38.200 --> 00:02:40.520 Press into the tops of the feet now. 00:02:40.520 --> 00:02:42.960 You're gonna turn your fingers 00:02:42.960 --> 00:02:46.760 out towards the left and right side of your mat. 00:02:46.760 --> 00:02:51.120 Then we're gonna take small circles one way. 00:02:51.120 --> 00:02:53.013 And then the other. 00:02:54.640 --> 00:02:56.680 Take your time. 00:02:56.680 --> 00:02:58.557 Feel it out. 00:03:00.160 --> 00:03:01.760 And then maybe you stop here or 00:03:01.760 --> 00:03:05.657 maybe we keep turning the fingertips towards the body. 00:03:06.840 --> 00:03:09.317 And take our circles again here. 00:03:10.440 --> 00:03:12.949 Stretching through the hands, 00:03:12.949 --> 00:03:17.000 the wrists, the forearms. 00:03:18.576 --> 00:03:21.900 And reversing your circle if you haven't already. 00:03:28.720 --> 00:03:30.040 And then releasing. 00:03:30.040 --> 00:03:33.320 Hands come forward, knees go as wide as the mat. 00:03:33.320 --> 00:03:36.920 We send it back, Child's Pose. 00:03:36.920 --> 00:03:40.200 Deep breath in, close your eyes as you exhale, 00:03:40.200 --> 00:03:43.503 land here now in this present moment. 00:03:46.240 --> 00:03:49.360 And see if you can allow your breath to move you here. 00:03:49.360 --> 00:03:51.840 Feel the inflation as you breathe in, 00:03:51.840 --> 00:03:54.508 this expansion in the rib cage. 00:03:55.560 --> 00:04:00.150 And then this softening, the slow descent as you exhale. 00:04:00.150 --> 00:04:03.200 And try to create a little wave here with the breath. 00:04:03.200 --> 00:04:07.370 You can feel the torso rise and fall. 00:04:08.840 --> 00:04:13.540 And then see if you can exaggerate it a little more 00:04:13.540 --> 00:04:17.480 so that you're creating a wave in the spine with your breath. 00:04:17.480 --> 00:04:18.800 And this could be really, really, 00:04:18.800 --> 00:04:20.600 really small, more energetic, 00:04:20.600 --> 00:04:23.608 or it can start to 00:04:23.608 --> 00:04:26.044 manifest in a 00:04:26.044 --> 00:04:29.600 physical gesture, just play. 00:04:36.400 --> 00:04:39.480 Press back up to all fours. 00:04:39.480 --> 00:04:41.200 Walk the hands all the way back, 00:04:41.200 --> 00:04:42.880 curl the toes under, 00:04:42.880 --> 00:04:46.160 and here we are in our little froggy squat. 00:04:46.160 --> 00:04:48.440 Take a deep breath in. 00:04:48.440 --> 00:04:50.160 Exhale, lift the hips up high, 00:04:50.160 --> 00:04:52.560 Standing Forward Fold at the back edge of the mat. 00:04:52.560 --> 00:04:54.480 Bend your knees here. 00:04:54.480 --> 00:04:58.362 Let's take a couple cycles of breath here 00:04:58.362 --> 00:05:01.040 to find some movement that feels good. 00:05:01.040 --> 00:05:02.400 Keep it nice and slow. 00:05:02.400 --> 00:05:06.200 You can walk the fingertips to the right. 00:05:06.200 --> 00:05:08.000 Walk them to the left. 00:05:08.000 --> 00:05:11.720 Maybe you interlace the fingers behind the calves. 00:05:11.720 --> 00:05:13.800 Clasp opposite elbow. 00:05:13.800 --> 00:05:16.909 Just take a couple breaths here 00:05:18.200 --> 00:05:21.288 to find what feels good. 00:05:26.890 --> 00:05:29.760 Return to a deep breath. 00:05:29.760 --> 00:05:31.280 Shake the weight of the head a 00:05:31.280 --> 00:05:35.317 little bit so that you're not clenching in the neck. 00:05:38.320 --> 00:05:39.880 And when you're ready, 00:05:39.880 --> 00:05:43.400 let's slowly draw energy up through the feet, 00:05:43.400 --> 00:05:46.485 begin to roll up, bend the knees. 00:05:48.160 --> 00:05:51.000 As you stand up nice and tall, reach for the sky, 00:05:51.000 --> 00:05:54.385 deep breath in, big breath, big stretch 00:05:54.385 --> 00:05:57.560 and then exhale, dive right back down into the fold. 00:05:57.560 --> 00:05:59.880 Slowly walk the hands out to a 00:05:59.880 --> 00:06:03.521 Plank or you can lower the knees for a Half Plank today. 00:06:03.521 --> 00:06:04.680 And we'll breathe here, 00:06:04.680 --> 00:06:08.320 seeing if we can recruit a few more muscles in the abdominal 00:06:08.320 --> 00:06:12.240 wall here by drawing a navel up and in. 00:06:12.240 --> 00:06:17.280 Hugging the low ribs up and in, lengthening through the crown. 00:06:17.280 --> 00:06:19.000 Good, inhale in here. 00:06:19.000 --> 00:06:22.200 Exhale, Downward Facing Dog. 00:06:22.200 --> 00:06:24.244 Pedal it out. 00:06:26.480 --> 00:06:29.400 Get really long in the side body. 00:06:31.160 --> 00:06:33.400 Lift up through the hip creases. 00:06:33.400 --> 00:06:35.560 Make sure you're not holding or clenching in the neck. 00:06:35.560 --> 00:06:36.880 And just a couple moments here 00:06:36.880 --> 00:06:40.600 to see if you can find a little wave, 00:06:40.600 --> 00:06:43.000 a little movement in the spine. 00:06:43.000 --> 00:06:45.680 Let your breath inspire it. 00:06:45.680 --> 00:06:49.598 Maybe bend your knees if that feels good. 00:06:50.800 --> 00:06:53.220 And after a couple of waves, 00:06:53.220 --> 00:06:55.640 drop the heels, inhale in. 00:06:55.640 --> 00:06:57.960 Exhale, we're gonna make our way to the top of the mat, 00:06:57.960 --> 00:06:59.795 nice and slow. 00:07:01.600 --> 00:07:04.542 This time, see if you can draw your feet together, 00:07:04.542 --> 00:07:07.030 really together, and then bend your knees 00:07:07.030 --> 00:07:10.760 so your belly comes to the tops of your thighs. 00:07:10.760 --> 00:07:12.880 Inhale in here. 00:07:12.880 --> 00:07:17.325 Exhale, slow and steady, roll up to Mountain. 00:07:21.440 --> 00:07:23.360 Stand up nice and tall, 00:07:23.360 --> 00:07:26.240 find a gentle lift in the heart, 00:07:26.240 --> 00:07:27.720 We're gonna swim the fingertips 00:07:27.720 --> 00:07:30.630 around to interlace behind the back here. 00:07:30.630 --> 00:07:32.160 You can bring the palms together 00:07:32.160 --> 00:07:34.760 or just square off through the wrist. 00:07:34.760 --> 00:07:37.000 Again, lift up through the heart space, 00:07:37.000 --> 00:07:39.200 lengthen through the crown of the head. 00:07:39.200 --> 00:07:40.410 Inhale in. 00:07:40.410 --> 00:07:42.480 Exhale, bend the knees. 00:07:42.480 --> 00:07:44.640 Send the heart, chest forward. 00:07:44.640 --> 00:07:47.000 Belly comes to the tops of the thighs, once again, 00:07:47.000 --> 00:07:51.160 as the knuckles go all the way up towards the sky. 00:07:51.160 --> 00:07:53.320 Take a deep breath. 00:07:53.320 --> 00:07:58.040 Exhale with control, best you can, release the arms. 00:07:58.040 --> 00:08:02.960 Inhale, halfway lift, find a nice long spine. 00:08:02.960 --> 00:08:05.480 Exhale, soften and bow. 00:08:05.480 --> 00:08:06.952 Step the right foot back, 00:08:06.952 --> 00:08:09.440 step the left foot back to Plank. 00:08:09.440 --> 00:08:11.280 Inhale in, exhale, 00:08:11.280 --> 00:08:14.640 knees, chest, chin, lower. 00:08:14.640 --> 00:08:17.330 Inhale, lift up to Cobra. 00:08:17.330 --> 00:08:20.480 Exhale to soften and release. 00:08:20.480 --> 00:08:24.480 Inhale to press up to Plank or all fours. 00:08:24.480 --> 00:08:27.480 Exhale, Downward Facing Dog. 00:08:27.480 --> 00:08:29.880 Inhale, lift the right leg up high. 00:08:29.880 --> 00:08:33.120 Exhale, step it forward into your lunge. 00:08:33.120 --> 00:08:35.040 Pull the right hip crease back. 00:08:35.040 --> 00:08:38.120 Inhale, exhale, bend the right knee. 00:08:38.120 --> 00:08:41.120 Inhale, pull the right hip crease back. 00:08:41.120 --> 00:08:43.160 Exhale, bend the right knee. 00:08:43.160 --> 00:08:46.120 Inhale, pull the right hip crease back. 00:08:46.120 --> 00:08:47.880 Exhale, bend the right knee. 00:08:47.880 --> 00:08:51.920 Then keep this back knee lifted as you sweep the arms forward, 00:08:51.920 --> 00:08:54.840 up and back into high lunge. You got this. 00:08:54.840 --> 00:08:56.630 Bend the back knee just a little bit 00:08:56.630 --> 00:08:58.680 to get your center underneath you. 00:08:58.680 --> 00:09:01.880 Front knee's bent, legs are nice and strong and active. 00:09:01.880 --> 00:09:03.200 You got this. 00:09:03.200 --> 00:09:06.360 Inhale, lift the chest, maybe look up. 00:09:06.360 --> 00:09:09.760 Exhale, bring it all the way back down to your mat. 00:09:09.760 --> 00:09:11.080 Keep that back knee lifted, 00:09:11.080 --> 00:09:14.720 left hand comes to the ground, right fingertips trace a line. 00:09:14.720 --> 00:09:17.520 Remember, think about how you move here. 00:09:17.520 --> 00:09:21.360 Trace a line all the way up towards the sky. 00:09:21.360 --> 00:09:23.520 Think about aligning your shoulders. 00:09:23.520 --> 00:09:25.480 Think about lengthening the crown of the head 00:09:25.480 --> 00:09:27.960 and reaching the left heel back. 00:09:27.960 --> 00:09:30.360 Inhale in, wiggle the right fingertips. 00:09:30.360 --> 00:09:34.400 Exhale, slowly bring it back down to your lunge. 00:09:34.400 --> 00:09:36.140 Inhale to step it back. 00:09:36.140 --> 00:09:39.760 Exhale, knees, chest and chin come to the ground, 00:09:39.760 --> 00:09:43.080 we inhale, swim the heart up. 00:09:43.080 --> 00:09:45.880 Exhale, soften it back down. 00:09:45.880 --> 00:09:48.240 Inhale to press up to Plank. 00:09:48.240 --> 00:09:51.280 Exhale to Downward Facing Dog. 00:09:51.280 --> 00:09:54.000 Inhale, lift the left leg up high. 00:09:54.000 --> 00:09:57.534 Exhale, slowly shift it forward into your lunge. 00:09:58.520 --> 00:10:00.520 Inhale, pull the left hip crease back, 00:10:00.520 --> 00:10:02.100 straighten that leg. 00:10:02.100 --> 00:10:03.840 Exhale, bend. 00:10:03.840 --> 00:10:06.280 Front knee over front ankle. 00:10:06.280 --> 00:10:09.520 Inhale, pull the left hip crease back. 00:10:09.520 --> 00:10:12.000 Exhale, bend. 00:10:12.000 --> 00:10:15.390 Inhale, pull the left hip crease back. 00:10:15.390 --> 00:10:18.080 Exhale, bend. 00:10:18.080 --> 00:10:20.480 Squeeze the inner thighs to the midline. 00:10:20.480 --> 00:10:22.440 Slowly come up to your high lunge. 00:10:22.440 --> 00:10:25.040 Sweep the fingertips forward, up and back. 00:10:25.040 --> 00:10:28.400 Get the head, the heart and the pelvis in alignment, 00:10:28.400 --> 00:10:30.150 so you might have to bend your back knee 00:10:30.150 --> 00:10:33.360 to scoop that pelvis underneath. 00:10:33.360 --> 00:10:36.960 You inhale, lift the heart, breathe deep. 00:10:36.960 --> 00:10:40.360 Strong legs here, soft in the skin of the face. 00:10:40.360 --> 00:10:42.760 Exhale, release it all the way back down. 00:10:42.760 --> 00:10:44.560 Right hand comes to the earth. 00:10:44.560 --> 00:10:47.680 Left hip crease pulls back as we slowly trace a line with 00:10:47.680 --> 00:10:50.520 the left fingertips all the way up for our twist. 00:10:50.520 --> 00:10:54.080 Reach that right heel back, crown of the head forward. 00:10:54.080 --> 00:10:56.200 Inhale, wiggle the left fingertips. 00:10:56.200 --> 00:10:59.520 Exhale, slowly bring it back down to your lunge. 00:10:59.520 --> 00:11:01.960 Step that left foot back, we're moving and grooving now. 00:11:01.960 --> 00:11:04.800 Inhale in here. Exhale, belly to Cobra, 00:11:04.800 --> 00:11:06.240 knees, chest and chin, 00:11:06.240 --> 00:11:08.800 or Chaturanga to Upward Facing Dog. 00:11:08.800 --> 00:11:12.720 Find your flow, inhale to lift the heart. 00:11:12.720 --> 00:11:15.040 Take your time, exhale, 00:11:15.040 --> 00:11:18.585 make your way to Downward Facing Dog. 00:11:20.080 --> 00:11:24.120 Inhale in deeply through the nose. 00:11:24.120 --> 00:11:27.627 And exhale this time out through the mouth. 00:11:28.810 --> 00:11:31.783 Again, inhale in deeply through the nose. 00:11:32.840 --> 00:11:35.825 And exhale out through the mouth. 00:11:37.120 --> 00:11:39.680 Now bend the knees, inhale, look forward, 00:11:39.680 --> 00:11:42.800 and exhale, make your way to the top of your mat. 00:11:42.800 --> 00:11:45.120 Inhale, halfway lift. 00:11:45.120 --> 00:11:47.600 Exhale, soften and fold. 00:11:47.600 --> 00:11:50.920 Inhale, root to rise here, reach for the sky. 00:11:50.920 --> 00:11:53.240 Exhale, release the fingertips down, 00:11:53.240 --> 00:11:54.800 interlace them behind your back. 00:11:54.800 --> 00:11:56.480 This time, opposite thumb on top. 00:11:56.480 --> 00:12:01.360 So whatever thumb you didn't put on top last time. 00:12:01.360 --> 00:12:03.560 It's usually the one that feels a little funky. 00:12:03.560 --> 00:12:05.050 Draw the shoulder blades together, 00:12:05.050 --> 00:12:06.750 lift the chest. 00:12:07.680 --> 00:12:09.160 And on your next breath in, 00:12:09.160 --> 00:12:12.640 carve a line with the nose, look up. 00:12:12.640 --> 00:12:15.000 On your breath out, bend your knees generously, 00:12:15.000 --> 00:12:16.640 belly comes to the tops of the thighs 00:12:16.640 --> 00:12:20.360 and knuckles go all the way up towards the sky. 00:12:20.360 --> 00:12:22.520 Deep breath in here, 00:12:22.520 --> 00:12:24.400 as my friend Marnie likes to say, 00:12:24.400 --> 00:12:26.680 "Resist the slingshot effect here," 00:12:26.680 --> 00:12:30.600 so slow and with control, release the bind. 00:12:30.600 --> 00:12:32.760 Fingertips come down and we inhale, 00:12:32.760 --> 00:12:35.120 halfway lift, your version. 00:12:35.120 --> 00:12:38.520 Exhale, soften and fold. 00:12:38.520 --> 00:12:40.460 Step the right foot back. 00:12:40.460 --> 00:12:42.120 Step the left foot back. 00:12:42.120 --> 00:12:43.360 Inhale in. 00:12:43.360 --> 00:12:47.200 Exhale, lower to your belly or Chaturanga. 00:12:47.200 --> 00:12:51.760 Inhale, rise up, Cobra or Upward Facing Dog. 00:12:51.760 --> 00:12:53.880 And exhale to release. 00:12:53.880 --> 00:12:57.616 Meeting spot is Downward Dog. 00:13:00.320 --> 00:13:02.036 Breathe in. 00:13:03.240 --> 00:13:04.836 Breathe out. 00:13:05.840 --> 00:13:09.520 Breathe in, maybe a little wave in the spine. 00:13:09.520 --> 00:13:10.800 And breathe out. 00:13:10.800 --> 00:13:13.960 On your next inhale, lift the left leg up high. 00:13:13.960 --> 00:13:17.604 Exhale, shift it forward, knee to nose. 00:13:18.880 --> 00:13:20.800 Inhale, kick it up. 00:13:20.800 --> 00:13:24.627 Slow and steady, exhale, left knee to left elbow. 00:13:25.590 --> 00:13:27.920 Inhale, kick it up. 00:13:27.920 --> 00:13:31.046 Exhale, cross it over, left knee to right elbow. 00:13:32.280 --> 00:13:34.240 Inhale, kick it up. 00:13:34.240 --> 00:13:37.240 And exhale, step it all the way forward. 00:13:37.240 --> 00:13:38.760 Lovely, pivot on the back foot. 00:13:38.760 --> 00:13:41.480 Nice and slow we rise up strong. 00:13:41.480 --> 00:13:44.280 Strong foundation here, Warrior II. 00:13:44.280 --> 00:13:46.200 Stacking the spine. 00:13:46.200 --> 00:13:48.320 Really reaching the fingertips out. 00:13:48.320 --> 00:13:50.400 Back toes are turned in. 00:13:50.400 --> 00:13:53.640 Engage the right inner thigh, breathe in. 00:13:53.640 --> 00:13:56.360 Then sink deep into that front leg. 00:13:56.360 --> 00:13:58.440 So keep that knee deeply bent as you reach 00:13:58.440 --> 00:14:00.000 the left fingertips up and over. 00:14:00.000 --> 00:14:02.560 We're building strength here from the ground up. 00:14:02.560 --> 00:14:05.920 Hug those low ribs in, Peaceful Warrior. 00:14:05.920 --> 00:14:07.400 Nice, and then take up space as 00:14:07.400 --> 00:14:10.480 you cartwheel all the way back down to your lunge. 00:14:10.480 --> 00:14:13.000 Right into your twist, we're moving, inhale, 00:14:13.000 --> 00:14:15.120 left fingertips reach up towards the sky, 00:14:15.120 --> 00:14:17.200 lengthen through the crown of the head. 00:14:17.200 --> 00:14:20.560 And exhale, bring it all the way back down, beautiful. 00:14:20.560 --> 00:14:23.680 Step the left toes back, inhale in. 00:14:23.680 --> 00:14:26.440 Exhale, slowly lower to your belly. 00:14:26.440 --> 00:14:30.640 Inhale, rise up, Cobra or Upward Facing Dog. 00:14:30.640 --> 00:14:36.076 And exhale, release, Downward Facing Dog. 00:14:36.960 --> 00:14:39.720 Take a deep breath in. 00:14:39.720 --> 00:14:42.800 And a long breath out. 00:14:42.800 --> 00:14:45.240 Deep breath in. 00:14:45.240 --> 00:14:49.040 And slow descend of the knees down to the earth. 00:14:49.040 --> 00:14:52.240 Cross the ankles and come through to a seat. 00:14:52.240 --> 00:14:55.080 Sit up nice and tall here. 00:14:55.080 --> 00:14:56.960 Head over heart, heart over pelvis. 00:14:56.960 --> 00:14:58.680 We're gonna bring the fingertips 00:14:58.680 --> 00:15:01.720 to your shoulders here, elbows wide. 00:15:01.720 --> 00:15:05.120 Inhale in, exhale, rotate to the right. 00:15:05.120 --> 00:15:08.960 Inhale to center, exhale, rotate to the left. 00:15:08.960 --> 00:15:10.640 Now you're gonna keep this going, 00:15:10.640 --> 00:15:13.360 but find a rhythm that works great for you. 00:15:13.360 --> 00:15:16.240 Slowly picking up speed. 00:15:16.240 --> 00:15:20.284 Sending your gaze down gently past your nose here. 00:15:21.600 --> 00:15:24.440 Drawing your focus inward. 00:15:24.440 --> 00:15:28.080 Again, maybe the pace of this movement starts to pick up. 00:15:28.080 --> 00:15:32.850 Everyone, see if you can connect to those low abs here. 00:15:34.800 --> 00:15:37.280 Transverse, drawing that low 00:15:37.280 --> 00:15:41.200 belly up out of your pelvis here. 00:15:41.200 --> 00:15:46.550 Maybe picking up with speed for 10 more seconds. 00:15:57.520 --> 00:15:59.040 Then release. 00:15:59.040 --> 00:16:00.920 And slow and steady we're gonna 00:16:00.920 --> 00:16:04.548 walk the hands out past the right knee. 00:16:05.800 --> 00:16:08.291 Relax the weight of the head. 00:16:09.280 --> 00:16:12.400 Inhale in deeply. 00:16:12.400 --> 00:16:17.280 Exhale, walk it through center, pause, breathe. 00:16:17.280 --> 00:16:20.398 Reach the arms forward. 00:16:23.680 --> 00:16:28.186 Inhale in, exhale, walk it past the left knee. 00:16:29.440 --> 00:16:32.706 Breathing into the stretch. 00:16:37.840 --> 00:16:39.920 And then roll it up. 00:16:39.920 --> 00:16:43.520 Switch the cross of your ankles and take it right back out 00:16:43.520 --> 00:16:46.240 past that left knee as you breathe deeply, 00:16:46.240 --> 00:16:49.293 soften the skin of the forehead. 00:16:52.520 --> 00:16:54.640 Stay in the moment if you can, 00:16:54.640 --> 00:16:56.440 focus on the sound of your breath 00:16:56.440 --> 00:16:58.897 as you walk it through center. 00:17:05.080 --> 00:17:08.870 And then walk it out past the right knee, 00:17:08.870 --> 00:17:11.617 the right edge of your mat. 00:17:18.200 --> 00:17:20.760 And then roll it up through the spine. 00:17:20.760 --> 00:17:22.960 Nice. Send the legs out long. 00:17:22.960 --> 00:17:24.560 Inhale, reach for the sky. 00:17:24.560 --> 00:17:28.680 Think up and over as you come into your seated Forward Fold. 00:17:28.680 --> 00:17:31.960 Relax the weight of the head over, breathe. 00:17:37.560 --> 00:17:42.160 And draw your chin to your chest and slowly begin to roll it up. 00:17:42.160 --> 00:17:43.640 Press into your hands, 00:17:43.640 --> 00:17:46.200 shift your hips to the middle of your mat, 00:17:46.200 --> 00:17:49.400 then extend the legs out long, point your toes, 00:17:49.400 --> 00:17:50.640 and slowly from here, 00:17:50.640 --> 00:17:52.120 maybe take the fingertips forward. 00:17:52.120 --> 00:17:56.040 We're gonna roll down the spine, just checking in. 00:17:56.040 --> 00:17:58.160 If we've been practicing with each other for a while, 00:17:58.160 --> 00:18:00.760 we've probably done this transition before, 00:18:00.760 --> 00:18:04.380 and your legs may fly up, and that's a beautiful moment 00:18:04.380 --> 00:18:07.200 to practice humility (chuckles) 00:18:07.200 --> 00:18:11.131 and eventually we'll come here to rest 00:18:11.131 --> 00:18:13.403 in relaxation. 00:18:15.200 --> 00:18:17.840 Take a moment here to scan your body. 00:18:17.840 --> 00:18:19.320 You can close the eyes. 00:18:19.320 --> 00:18:23.920 If you're craving a hug of the knees or a gentle twist, 00:18:23.920 --> 00:18:26.044 go ahead and do that now. 00:18:27.400 --> 00:18:31.580 Otherwise we're going to move 00:18:31.580 --> 00:18:34.098 into stillness. 00:18:46.680 --> 00:18:48.880 Take some final deep breaths here 00:18:48.880 --> 00:18:53.567 and notice how the breath moves you. 00:19:02.960 --> 00:19:05.720 And then if you haven't come to stillness yet, 00:19:05.720 --> 00:19:10.800 go ahead and make your way there now so that we can have 00:19:10.800 --> 00:19:15.869 just a couple moments of exquisite stillness together. 00:19:20.480 --> 00:19:22.160 Relax the tongue in your mouth. 00:19:22.160 --> 00:19:26.175 Relax the shoulders, the feet, the ankles. 00:19:27.640 --> 00:19:30.236 Relax your jaw. 00:19:36.440 --> 00:19:40.706 Just a moment more to simply be. 00:19:50.280 --> 00:19:53.760 Just notice how you feel. 00:19:53.760 --> 00:19:56.610 As you're ready, we'll start to rock the head 00:19:56.610 --> 00:19:59.760 very slowly, ear to ear, 00:19:59.760 --> 00:20:03.228 nice little massage back of the head. 00:20:04.400 --> 00:20:07.520 And allow this movement to inspire some movement 00:20:07.520 --> 00:20:12.560 in the arms, wrists, fingers. 00:20:12.560 --> 00:20:17.560 Allow that movement to inspire some gestures with 00:20:17.560 --> 00:20:21.064 the toes, movement of the ankles, 00:20:22.440 --> 00:20:24.800 the legs. 00:20:24.800 --> 00:20:26.440 Nice work everyone. 00:20:26.440 --> 00:20:30.489 Slowly bring the palms together, thumbs up to the third eye. 00:20:32.680 --> 00:20:34.560 I look forward to seeing you tomorrow, 00:20:34.560 --> 00:20:36.240 but the hardest part is showing up, 00:20:36.240 --> 00:20:38.130 so thank you so much for being here 00:20:38.130 --> 00:20:40.160 and exploring and staying curious. 00:20:40.160 --> 00:20:44.440 I look forward to doing it again with you tomorrow. 00:20:44.440 --> 00:20:46.500 Inhale in deeply. 00:20:47.880 --> 00:20:50.533 Exhale completely. 00:20:52.000 --> 00:20:53.235 Namaste. 00:20:53.898 --> 00:20:57.674 (upbeat rhythmic music)