WEBVTT 00:00:00.127 --> 00:00:02.150 - Hello everyone. Welcome back to Flow, 00:00:02.150 --> 00:00:04.040 your 30 Day Yoga Journey. 00:00:04.040 --> 00:00:05.680 It's Day 5. 00:00:05.680 --> 00:00:08.040 High five. You're amazing. 00:00:08.040 --> 00:00:09.440 Represent. 00:00:09.440 --> 00:00:10.709 Let's get started. 00:00:11.452 --> 00:00:16.354 (light rhythmic music) 00:00:32.120 --> 00:00:34.800 Okie doke, let's begin on the ground. 00:00:34.800 --> 00:00:37.160 Come on down to a comfortable seat. 00:00:37.160 --> 00:00:38.880 When you get there, bring your left hand to 00:00:38.880 --> 00:00:42.840 your heart center and your right hand to your belly. 00:00:42.840 --> 00:00:43.640 As you're ready, 00:00:43.640 --> 00:00:46.200 start to lengthen up through the spine, 00:00:46.200 --> 00:00:50.140 just bringing more awareness 00:00:50.140 --> 00:00:54.520 to this center channel of the body. 00:00:54.520 --> 00:00:55.760 And if you feel comfortable, 00:00:55.760 --> 00:01:00.360 close your eyes or soften your gaze down gently past your nose. 00:01:00.360 --> 00:01:03.640 Maybe find a slight tucking of the chin here, 00:01:03.640 --> 00:01:05.923 just a little reverent bow. 00:01:07.480 --> 00:01:10.800 Shoulders down and back. 00:01:10.800 --> 00:01:14.160 Feel the warmth of your hands on your body. 00:01:14.160 --> 00:01:17.862 We'll start to breathe in deeply. Inhale. 00:01:19.880 --> 00:01:22.187 And long exhale. 00:01:23.960 --> 00:01:26.470 Two more like that. 00:01:38.080 --> 00:01:39.640 Now on your next inhale, 00:01:39.640 --> 00:01:41.880 we're gonna inhale for a four count. 00:01:41.880 --> 00:01:45.140 So inhale for four, 00:01:45.140 --> 00:01:46.720 three, 00:01:46.720 --> 00:01:48.180 two, 00:01:48.180 --> 00:01:48.920 one. 00:01:48.920 --> 00:01:51.680 After you've inhaled, pause, hold. 00:01:51.680 --> 00:01:55.280 Retain the breath for a moment here. 00:01:55.280 --> 00:01:58.200 Then we're gonna exhale for six, 00:01:58.200 --> 00:01:59.400 five, 00:01:59.400 --> 00:02:00.917 four, 00:02:00.917 --> 00:02:02.404 three, 00:02:02.404 --> 00:02:03.636 two, 00:02:03.636 --> 00:02:04.520 one. 00:02:04.520 --> 00:02:06.736 Hold the breath out here. 00:02:08.470 --> 00:02:11.600 Good, and inhale for four, 00:02:11.600 --> 00:02:12.960 three, 00:02:12.960 --> 00:02:14.280 two, 00:02:14.280 --> 00:02:16.400 one. Relax the shoulders, 00:02:16.400 --> 00:02:20.520 relax the skin of the face as you hold the breath. 00:02:20.520 --> 00:02:23.120 And exhale for six, 00:02:23.120 --> 00:02:24.280 five, 00:02:24.280 --> 00:02:25.600 four, 00:02:25.600 --> 00:02:26.800 three, 00:02:26.800 --> 00:02:27.640 two, 00:02:27.640 --> 00:02:30.294 empty it out, pause. 00:02:33.560 --> 00:02:35.840 Inhale for four, 00:02:35.840 --> 00:02:37.960 big breath, three, 00:02:37.960 --> 00:02:39.400 two, 00:02:39.400 --> 00:02:42.827 one, pause, shoulders down. 00:02:45.360 --> 00:02:47.920 And exhale for six, 00:02:47.920 --> 00:02:49.160 five, 00:02:49.160 --> 00:02:50.560 four, 00:02:50.560 --> 00:02:51.880 three, 00:02:51.880 --> 00:02:53.360 two, 00:02:53.360 --> 00:02:55.120 one. Hold. 00:02:55.120 --> 00:02:57.400 One more round. 00:02:57.400 --> 00:02:59.790 Inhale for four, 00:02:59.790 --> 00:03:01.210 three, 00:03:01.210 --> 00:03:02.640 two, 00:03:02.640 --> 00:03:04.776 one. Pause. 00:03:08.430 --> 00:03:10.840 Exhale, six, 00:03:10.840 --> 00:03:11.960 five, 00:03:11.960 --> 00:03:13.320 four, 00:03:13.320 --> 00:03:14.560 three, 00:03:14.560 --> 00:03:17.080 two, and one. Let it go. 00:03:17.080 --> 00:03:19.760 Release the hands to the knees or the thighs. 00:03:19.760 --> 00:03:21.160 You can keep the eyes closed 00:03:21.160 --> 00:03:25.504 or the gaze soft here and just breathe easy. 00:03:27.640 --> 00:03:30.388 Letting your natural breath flow. 00:03:32.640 --> 00:03:36.733 Taking stock here, noticing how you feel. 00:03:38.240 --> 00:03:42.560 And as we start to layer in some movement here, 00:03:42.560 --> 00:03:46.320 there's opportunity to think about how this practice, 00:03:46.320 --> 00:03:50.430 the physical practice and the breath practice, 00:03:50.430 --> 00:03:55.300 offer us this opportunity to allow the breath 00:03:55.300 --> 00:03:58.760 and the movement to represent our innermost self. 00:03:58.760 --> 00:04:02.640 So I'm here guiding and suggesting, 00:04:02.640 --> 00:04:04.760 but you really are making it your own. 00:04:04.760 --> 00:04:09.440 It's more than just modifying up or down because you have to. 00:04:09.440 --> 00:04:11.000 It really is intentional. 00:04:11.000 --> 00:04:13.100 Letting the movement 00:04:13.100 --> 00:04:15.920 represent your innermost self. 00:04:15.920 --> 00:04:18.032 This is how the physical practice helps us 00:04:18.032 --> 00:04:20.380 get to know ourselves better, 00:04:20.380 --> 00:04:24.000 understand ourselves better. 00:04:24.000 --> 00:04:24.760 And if you're like, 00:04:24.760 --> 00:04:26.480 "What is this lady talking about?" Don't worry. 00:04:26.480 --> 00:04:30.600 We're gonna keep threading this in throughout our practice. 00:04:30.600 --> 00:04:32.880 Just some food for thought. 00:04:32.880 --> 00:04:36.986 Let's slowly come forward onto all fours. 00:04:39.160 --> 00:04:41.120 We're gonna start with some hip circles. 00:04:41.120 --> 00:04:43.800 So spread the fingertips really wide. 00:04:43.800 --> 00:04:45.960 Walk the knees underneath the hips 00:04:45.960 --> 00:04:50.720 and then shift your weight to your left side. 00:04:50.720 --> 00:04:53.400 Full left side to lift your right knee up. 00:04:53.400 --> 00:04:56.000 Pause here, flex your foot. 00:04:56.000 --> 00:04:58.400 Now we've shifted the weight to the left. 00:04:58.400 --> 00:05:01.080 We're gonna bring it back now to center. 00:05:01.080 --> 00:05:03.000 So press into your right palm 00:05:03.000 --> 00:05:06.210 as much as you're pressing into your left palm. 00:05:06.210 --> 00:05:08.060 Yes, and then once you have that, 00:05:08.060 --> 00:05:10.829 we'll take this right knee for a little ride. 00:05:10.829 --> 00:05:13.040 (laughs) 00:05:13.040 --> 00:05:15.280 The things we say in practice, 00:05:15.280 --> 00:05:18.399 and we're gonna draw some circles with the knees. 00:05:19.400 --> 00:05:22.880 So you might be tempted to kind of hold the breath here. 00:05:22.880 --> 00:05:27.040 Come back to that long, smooth breathing, 00:05:27.040 --> 00:05:29.480 the elongated inhale. 00:05:30.840 --> 00:05:33.437 The elongated exhale. 00:05:34.480 --> 00:05:37.502 We're working some low abs here. 00:05:39.160 --> 00:05:42.360 Nice and slow, and then take it the other direction, 00:05:42.360 --> 00:05:44.360 if you haven't already. 00:05:44.360 --> 00:05:47.480 Stirring with that right knee. 00:05:47.480 --> 00:05:50.475 Waking up that right glute. 00:05:53.720 --> 00:05:57.120 Lovely, then release, and we'll switch to the other side. 00:05:57.120 --> 00:05:59.600 We're gonna take our time here to start though. 00:05:59.600 --> 00:06:02.360 So this is gonna help us later on in the journey. 00:06:02.360 --> 00:06:04.440 We're gonna lift the left knee 00:06:04.440 --> 00:06:08.040 and shift all the way to the right side. 00:06:08.040 --> 00:06:10.840 Flex your left foot, now bring it back to the midline. 00:06:10.840 --> 00:06:13.920 And that's when your low abs are gonna need to turn on here. 00:06:13.920 --> 00:06:17.800 So we're pressing into both palms evenly. 00:06:17.800 --> 00:06:20.400 And then once you feel like you have a sense of that, 00:06:20.400 --> 00:06:25.600 hug the low ribs up to your back and then start to stir, 00:06:25.600 --> 00:06:27.633 breathe. 00:06:40.080 --> 00:06:43.760 Try to soften through the skin of the face. 00:06:45.698 --> 00:06:48.203 And reverse your circle. 00:06:51.360 --> 00:06:55.160 Bring the abs into the mix. 00:06:55.160 --> 00:06:57.573 Left hamstring, 00:06:58.654 --> 00:07:02.029 the obliques, glute. 00:07:05.470 --> 00:07:08.920 And then release, bring it on down. 00:07:08.920 --> 00:07:10.760 Walk the hands forward, 00:07:10.760 --> 00:07:13.800 then you're gonna slowly come onto your belly. 00:07:13.800 --> 00:07:16.360 Drag the hands in line with your waist. 00:07:16.360 --> 00:07:18.640 Squeeze the elbows to the side body. 00:07:18.640 --> 00:07:20.000 Press into the tops of the feet. 00:07:20.000 --> 00:07:21.440 Press into the pubic bone, 00:07:21.440 --> 00:07:24.280 and inhale, rise up, Cobra. 00:07:24.280 --> 00:07:26.080 Exhale, soften and release. 00:07:26.080 --> 00:07:28.920 Stay here though, forehead kisses the mat. 00:07:28.920 --> 00:07:33.040 And on an inhale, we rise up again. 00:07:33.040 --> 00:07:34.800 Nice, exhale, release. 00:07:34.800 --> 00:07:36.720 Now walk the hands forward, 00:07:36.720 --> 00:07:38.480 more in line with the shoulders. 00:07:38.480 --> 00:07:40.381 Inhale, rise up. 00:07:41.390 --> 00:07:43.040 Exhale, release. 00:07:43.040 --> 00:07:45.360 Again, press into your foundation, 00:07:45.360 --> 00:07:47.243 protect that low back. 00:07:48.400 --> 00:07:52.000 Nice, now we're gonna take the hands off the mat. 00:07:52.000 --> 00:07:55.800 Give it a try. Inhale, we rise up. 00:07:55.800 --> 00:07:58.760 Find the wave of the spine with the breath. 00:07:58.760 --> 00:08:00.440 Exhale to release one more time. 00:08:00.440 --> 00:08:02.356 Inhale, rise up. 00:08:03.880 --> 00:08:07.520 And exhale, soften and bow. 00:08:07.520 --> 00:08:11.240 Beautiful. Press slowly back up to all fours. 00:08:11.240 --> 00:08:12.160 Widen the knees, 00:08:12.160 --> 00:08:15.000 bring your left hand to the middle of your mat. 00:08:15.000 --> 00:08:16.440 Inhale, bring your right hand 00:08:16.440 --> 00:08:20.120 to the low back as you spiral your gaze, 00:08:20.120 --> 00:08:25.240 your heart center towards the right side of the room. 00:08:25.240 --> 00:08:29.020 Pull the right shoulder back, inhale, look up. 00:08:29.020 --> 00:08:32.160 Exhale, slide your right arm through 00:08:32.160 --> 00:08:34.480 underneath the bridge of your left arm. 00:08:34.480 --> 00:08:36.600 Come to a little thread the needle posture. 00:08:36.600 --> 00:08:40.200 Maybe left arm reaches forward. 00:08:40.200 --> 00:08:41.883 Breathe. 00:08:52.051 --> 00:08:54.040 And then slowly come out. 00:08:54.040 --> 00:08:55.840 Right hand comes to center. 00:08:55.840 --> 00:08:59.560 Left arm comes to the lower back and we're gonna spiral 00:08:59.560 --> 00:09:02.400 the chest open up towards the sky. 00:09:02.400 --> 00:09:05.240 Pull the left shoulder back, breathe. 00:09:05.240 --> 00:09:08.040 Lengthen through the crown of the head. 00:09:08.040 --> 00:09:09.600 And then on an exhale, 00:09:09.600 --> 00:09:13.050 left arm comes underneath the bridge of the right arm. 00:09:13.050 --> 00:09:16.480 And we find this twist on the other side, 00:09:16.480 --> 00:09:19.039 breathing into the belly. 00:09:29.560 --> 00:09:32.520 And then slowly rise back up, 00:09:32.520 --> 00:09:35.200 come back to Tabletop Position. 00:09:35.200 --> 00:09:38.680 So walk the knees back underneath the hip points. 00:09:38.680 --> 00:09:40.440 We're gonna lift the right knee up this time. 00:09:40.440 --> 00:09:44.360 We're gonna find that centering of our weight distribution. 00:09:44.360 --> 00:09:45.570 And we're gonna take the right knee 00:09:45.570 --> 00:09:47.560 all the way out to a hydrant, 00:09:47.560 --> 00:09:49.120 breathe deep here. 00:09:49.120 --> 00:09:51.840 And then bring it back in. 00:09:51.840 --> 00:09:53.800 Good, inhale in. 00:09:53.800 --> 00:09:57.480 Exhale, lift, hydrant. 00:09:57.480 --> 00:09:59.560 Inhale, bring it back in. 00:09:59.560 --> 00:10:02.720 Exhale, lift, hydrant. 00:10:02.720 --> 00:10:04.800 And then slowly, bring it back in, 00:10:04.800 --> 00:10:06.000 and we're gonna slowly, 00:10:06.000 --> 00:10:07.960 you can use your hands to help you too, 00:10:07.960 --> 00:10:11.480 walk that right foot all the way into our lunge. 00:10:11.480 --> 00:10:13.680 So now our back knee's lowered, 00:10:13.680 --> 00:10:15.520 front knee's bent over front ankle, 00:10:15.520 --> 00:10:17.480 and we're in this nice low lunge. 00:10:17.480 --> 00:10:19.400 If you're craving a little more, 00:10:19.400 --> 00:10:24.280 maybe, walk that left knee back just a bit. 00:10:24.280 --> 00:10:25.520 Excellent, here we go. 00:10:25.520 --> 00:10:27.280 Sweeping the arms forward, up and back. 00:10:27.280 --> 00:10:30.200 Press into all four corners of that front foot firmly. 00:10:30.200 --> 00:10:33.330 Inhale, lift the heart, reach up. 00:10:33.330 --> 00:10:36.560 Exhale, slow and steady, bring it back down, 00:10:36.560 --> 00:10:37.720 fingertips kiss the mat. 00:10:37.720 --> 00:10:39.120 We're gonna do two more. 00:10:39.120 --> 00:10:41.480 Inhale, reach it all the way up. 00:10:41.480 --> 00:10:44.160 Squeeze the inner thighs, lift from the pelvic floor. 00:10:44.160 --> 00:10:47.920 And exhale, come back down, fingertips kiss the mat. 00:10:47.920 --> 00:10:51.081 Do the last one with the sound of your breath. 00:10:55.240 --> 00:10:56.200 Beautiful. 00:10:56.200 --> 00:10:57.560 Pull the right hip crease back, 00:10:57.560 --> 00:11:00.720 flex your right toes towards your face. 00:11:00.720 --> 00:11:03.200 And then slowly roll through. 00:11:03.200 --> 00:11:06.636 We're gonna come back to all fours nice and easy. 00:11:08.760 --> 00:11:10.880 Find your alignment. 00:11:10.880 --> 00:11:12.120 Wrists underneath the shoulders, 00:11:12.120 --> 00:11:14.640 knees directly underneath the hips. 00:11:14.640 --> 00:11:16.680 And then we'll lift the left knee, 00:11:16.680 --> 00:11:19.760 again, pressing into both palms evenly. 00:11:19.760 --> 00:11:22.120 When you're already opening up to that hydrant, 00:11:22.120 --> 00:11:24.160 squeeze and lift. 00:11:24.160 --> 00:11:25.775 And then lower. 00:11:27.440 --> 00:11:30.680 Open, squeeze and lift. 00:11:30.680 --> 00:11:33.040 And then lower. 00:11:33.040 --> 00:11:34.640 One more time. 00:11:34.640 --> 00:11:37.280 Squeeze and lift. 00:11:37.280 --> 00:11:41.520 And then draw it in and all the way up to your lunge. 00:11:41.520 --> 00:11:42.960 Take a second to get settled here. 00:11:42.960 --> 00:11:45.806 Maybe walk the right knee back just a bit. 00:11:47.840 --> 00:11:49.640 Press into all four corners of the left foot. 00:11:49.640 --> 00:11:51.080 Squeeze the inner thighs to the midline. 00:11:51.080 --> 00:11:52.400 Lift up from the pelvic floor 00:11:52.400 --> 00:11:55.480 and we'll reach the fingertips forward, up and back. 00:11:55.480 --> 00:11:57.520 Extending through the crown of the head. 00:11:57.520 --> 00:12:01.600 Inhale in, exhale, take it around and down, 00:12:01.600 --> 00:12:03.560 fingertips kiss the mat. 00:12:03.560 --> 00:12:06.586 Twice more with the sound of your breath. 00:12:17.600 --> 00:12:20.960 And then slow and steady peeling that left hip crease back, 00:12:20.960 --> 00:12:23.538 flexing the left toes towards the face. 00:12:24.800 --> 00:12:26.400 Rolling through that left foot, 00:12:26.400 --> 00:12:28.640 bring it back to your lunge, 00:12:28.640 --> 00:12:30.160 back to all fours. 00:12:30.160 --> 00:12:32.040 Nice. 00:12:32.040 --> 00:12:34.360 Reset Tabletop Position. 00:12:34.360 --> 00:12:38.240 Now we're gonna drop the ribcage down towards the mat, 00:12:38.240 --> 00:12:42.960 then take it to the left and then bring it up through center. 00:12:42.960 --> 00:12:46.506 To the right, down, 00:12:46.506 --> 00:12:48.720 and in a circular motion you go 00:12:48.720 --> 00:12:52.080 now really exaggerating with the ribs, 00:12:52.080 --> 00:12:55.074 noticing what happens in the tailbone 00:12:55.074 --> 00:12:59.945 as you move through this flow. 00:13:01.000 --> 00:13:03.143 And then reverse. 00:13:05.120 --> 00:13:08.440 Can start to really find what feels good here. 00:13:08.440 --> 00:13:11.560 Think of the body as one moving part. 00:13:11.560 --> 00:13:14.000 So we're initiating with the rib cage, 00:13:14.000 --> 00:13:16.120 but really it's one moving part. 00:13:16.120 --> 00:13:18.080 Everything's connected. 00:13:18.080 --> 00:13:21.800 If you find a little, you know, sticky spot or sore spot, 00:13:21.800 --> 00:13:23.480 you might stay there for a moment. 00:13:23.480 --> 00:13:25.980 Breathe. 00:13:28.353 --> 00:13:30.480 And then bring it back to center when you're ready. 00:13:30.480 --> 00:13:34.640 Curl the toes under and we're gonna walk it back to our squat. 00:13:34.640 --> 00:13:37.800 Now this time the heels may 00:13:37.800 --> 00:13:40.960 stay lifted or maybe we walk 00:13:40.960 --> 00:13:45.680 our stance out a little more and come into a more 00:13:45.680 --> 00:13:49.600 traditional version of Malasana, yogic squat. 00:13:49.600 --> 00:13:52.200 Palms come together, elbows wide. 00:13:52.200 --> 00:13:53.800 We do not have to hit this today. 00:13:53.800 --> 00:13:55.200 We don't have to hit this ever. 00:13:55.200 --> 00:13:57.054 Just checking in. 00:13:58.840 --> 00:14:00.738 And noticing 00:14:03.442 --> 00:14:06.763 our relationship to all of these things. 00:14:08.240 --> 00:14:09.240 Cool, that's it. 00:14:09.240 --> 00:14:12.240 And then slowly lift the heels first, 00:14:12.240 --> 00:14:16.000 then press down into the toes, come back to all fours. 00:14:16.000 --> 00:14:17.400 Walk yourself to center, 00:14:17.400 --> 00:14:20.800 and then swing the legs to one side, any side, 00:14:20.800 --> 00:14:23.812 and come to lie down on your back. 00:14:25.600 --> 00:14:28.680 When you get there, hug the knees into the chest. 00:14:29.920 --> 00:14:33.555 Maybe rock a little side to side. 00:14:36.760 --> 00:14:39.520 Then from here, open the knees wide. 00:14:39.520 --> 00:14:41.080 Reach your hands through to 00:14:41.080 --> 00:14:45.320 grab either the inner arches or the outer edges of your feet. 00:14:45.320 --> 00:14:47.080 If you're like, "Yeah, right, lady," 00:14:47.080 --> 00:14:50.160 then come maybe to the tops of the kneecaps, excuse me, 00:14:50.160 --> 00:14:54.483 the front of the kneecaps or the front of the shins. 00:14:56.120 --> 00:14:58.250 And then see what happens if you kick one leg up 00:14:58.250 --> 00:15:00.746 and then the other, Happy Baby. 00:15:02.080 --> 00:15:04.080 Lengthen your tailbone forward. 00:15:04.080 --> 00:15:06.800 So there's an active lengthening of the tailbone 00:15:06.800 --> 00:15:09.480 and this posture that is really, 00:15:09.480 --> 00:15:13.429 really therapeutic and lovely, 00:15:13.429 --> 00:15:16.040 in my opinion. 00:15:16.040 --> 00:15:18.680 Take a deep breath in. 00:15:18.680 --> 00:15:21.520 Long breath out. 00:15:21.520 --> 00:15:23.400 Then slowly release that, 00:15:23.400 --> 00:15:25.240 bring the soles of the feet to the ground, 00:15:25.240 --> 00:15:28.200 palms come to the earth, arms gently at your sides. 00:15:28.200 --> 00:15:30.200 Walk the shoulder blades in towards each other. 00:15:30.200 --> 00:15:32.440 Make sure your toes are pointing forward. 00:15:32.440 --> 00:15:34.760 Inhale in, slow and steady, 00:15:34.760 --> 00:15:37.880 as slow as you can go with the tailbone initiating, 00:15:37.880 --> 00:15:39.760 we'll start to roll up through the spine, 00:15:39.760 --> 00:15:41.440 coming into a Bridge. 00:15:41.440 --> 00:15:42.880 Doesn't have to be the highest Bridge (chuckles) 00:15:42.880 --> 00:15:45.360 you've ever embodied your whole life. 00:15:45.360 --> 00:15:47.720 Make it nice and slow and more about the process, 00:15:47.720 --> 00:15:51.640 the journey of massaging up the spine. 00:15:51.640 --> 00:15:54.931 And then slowly down the spine. 00:15:57.600 --> 00:16:00.520 And for these next two rounds, maybe close your eyes so you 00:16:00.520 --> 00:16:04.330 can really feel that 00:16:04.330 --> 00:16:08.663 slow lift one vertebra at a time. 00:16:11.440 --> 00:16:15.265 Whole body moving together. 00:16:17.000 --> 00:16:19.446 One moving part. 00:16:25.760 --> 00:16:30.382 After your third Bridge, 00:16:30.382 --> 00:16:33.240 slowly release the spine, 00:16:33.240 --> 00:16:35.320 soften through the collarbone, the chest. 00:16:35.320 --> 00:16:37.948 We'll open the knees wide. 00:16:39.000 --> 00:16:41.430 Slowly bring the left hand to the heart 00:16:41.430 --> 00:16:43.658 and the right hand to the belly. 00:16:45.360 --> 00:16:47.720 Inhale in deeply. 00:16:47.720 --> 00:16:51.682 As you exhale, relax the weight of your body. 00:16:53.240 --> 00:16:55.584 Find stillness. 00:16:58.720 --> 00:17:01.490 The wisdom of the body is 00:17:01.490 --> 00:17:06.240 just impeccable. 00:17:06.240 --> 00:17:10.160 So what this time does for us is it allows, 00:17:10.160 --> 00:17:12.981 it simply allows us 00:17:12.981 --> 00:17:17.279 to connect to that wisdom. 00:17:18.960 --> 00:17:23.440 Again, this idea that the movement is really an 00:17:23.440 --> 00:17:25.520 expression of your innermost self. 00:17:25.520 --> 00:17:28.400 So that's why we focus on the how. 00:17:30.120 --> 00:17:35.428 That's why we train to reside in the role of the observer. 00:17:38.440 --> 00:17:42.960 And all of this takes practice and curiosity. 00:17:42.960 --> 00:17:47.229 So thank you once again for showing up here 00:17:47.229 --> 00:17:49.760 to do just that. 00:17:49.760 --> 00:17:53.480 Extend your right leg out long, extend your left leg out long. 00:17:53.480 --> 00:17:55.620 And you can bring the toes in and out a little bit here, 00:17:55.620 --> 00:17:57.040 a little windshield wiper. 00:17:57.040 --> 00:17:59.050 Should feel good. 00:18:02.771 --> 00:18:05.576 And let everything go. 00:18:08.480 --> 00:18:12.040 Slowly bring the palms together. 00:18:12.040 --> 00:18:14.520 Lift the thumbs up to the third eye. 00:18:14.520 --> 00:18:17.591 Inhale, lots of love in. 00:18:19.720 --> 00:18:20.960 Great work today. 00:18:20.960 --> 00:18:23.494 Exhale, lots of love out. 00:18:25.080 --> 00:18:26.415 Namaste. 00:18:27.159 --> 00:18:31.263 (upbeat rhythmic music)