WEBVTT 00:00:00.146 --> 00:00:02.200 - Hi everyone, welcome back to Flow, 00:00:02.200 --> 00:00:03.880 your 30 Day Yoga Journey. 00:00:03.880 --> 00:00:05.680 We're so excited that you're back here. 00:00:05.680 --> 00:00:07.160 It's Day 6 and 00:00:07.160 --> 00:00:10.400 this is traditionally a core centric practice 00:00:10.400 --> 00:00:12.972 but really we're gonna look at it as an opportunity 00:00:12.972 --> 00:00:15.400 to connect to our center in a deeper way. 00:00:15.400 --> 00:00:17.520 I love core work. I know that's crazy. 00:00:17.520 --> 00:00:19.200 I never thought I'd say that but I love it, 00:00:19.200 --> 00:00:22.680 I love guiding it and I hope you will too. 00:00:22.680 --> 00:00:24.200 Do you trust me? 00:00:24.200 --> 00:00:25.558 Let's get started. 00:00:26.560 --> 00:00:31.060 (light rhythmic music) 00:00:47.200 --> 00:00:49.000 Alrighty, Day 6. 00:00:49.000 --> 00:00:51.520 Let's come on down to the ground. 00:00:51.520 --> 00:00:53.680 Find a comfortable seat. 00:00:53.680 --> 00:00:55.200 We have a shorter practice today, 00:00:55.200 --> 00:00:57.720 so we're gonna drop right in. 00:00:57.720 --> 00:01:01.880 Align your head over heart, heart over pelvis, 00:01:01.880 --> 00:01:04.520 allow your eyelids to close or 00:01:04.520 --> 00:01:06.868 soften your gaze 00:01:06.868 --> 00:01:10.059 down gently past your nose. 00:01:11.440 --> 00:01:15.520 Hands rest gently, somewhere on the body. 00:01:16.960 --> 00:01:20.722 Maybe part the lips here today, soften the jaw. 00:01:21.920 --> 00:01:23.580 And slowly as you begin to 00:01:23.580 --> 00:01:27.600 slip into this present moment, 00:01:27.600 --> 00:01:30.640 here in practice together, 00:01:30.640 --> 00:01:36.120 see if you can slowly find more length in the spine. 00:01:36.120 --> 00:01:39.633 So reaching up through the crown of the head, 00:01:41.040 --> 00:01:43.330 lifting the sternum, 00:01:45.685 --> 00:01:50.000 using this time to continue to 00:01:50.000 --> 00:01:53.984 open your heart and open your mind. 00:01:57.840 --> 00:02:00.523 And find center. 00:02:06.000 --> 00:02:09.631 Take a deep inhale in through the nose. 00:02:11.280 --> 00:02:13.000 And exhale out through the nose. 00:02:13.000 --> 00:02:14.000 And as you exhale, 00:02:14.000 --> 00:02:17.480 think about drawing your navel back to meet your spine. 00:02:17.480 --> 00:02:20.178 So you're activating those muscles. 00:02:21.520 --> 00:02:24.120 And repeat. Inhale. 00:02:24.120 --> 00:02:26.040 Release that contraction in the belly. 00:02:26.040 --> 00:02:27.700 Breathe in. 00:02:29.360 --> 00:02:31.440 And exhale through the nose. 00:02:31.440 --> 00:02:33.680 And there is a drawing in of 00:02:33.680 --> 00:02:37.407 the muscles of the belly towards the spine. 00:02:39.000 --> 00:02:39.680 One more time. 00:02:39.680 --> 00:02:42.280 If you're still getting settled in here, totally understand. 00:02:42.280 --> 00:02:45.120 Let's see if we can catch this last breath together. 00:02:45.120 --> 00:02:46.840 Big inhale. 00:02:46.840 --> 00:02:50.120 Fill the belly with air. 00:02:50.120 --> 00:02:51.960 And it requires some focus and 00:02:51.960 --> 00:02:54.000 discipline to really engage 00:02:54.000 --> 00:02:56.960 the muscles of the belly as you exhale, 00:02:56.960 --> 00:02:59.760 contracting them back towards the spine. 00:03:01.840 --> 00:03:03.240 Sweet. 00:03:03.240 --> 00:03:05.562 And release, breathe easy. 00:03:07.080 --> 00:03:08.400 Bat the eyelashes open. 00:03:08.400 --> 00:03:11.000 Let's take the left palm to the earth here. 00:03:11.000 --> 00:03:12.520 Nice big side body stretch. 00:03:12.520 --> 00:03:14.400 So don't cut yourself short here. 00:03:14.400 --> 00:03:15.480 Take up some space, 00:03:15.480 --> 00:03:17.960 reach the right fingertips all the way out, 00:03:17.960 --> 00:03:18.960 up and over. 00:03:18.960 --> 00:03:22.280 Same thing with the left palm. If it's really close to your body, 00:03:22.280 --> 00:03:23.800 see if you can slide it out today. 00:03:23.800 --> 00:03:26.000 Give yourself a little bit of space. 00:03:26.000 --> 00:03:28.280 Hips are heavy. 00:03:28.280 --> 00:03:29.400 Breathing deep here. 00:03:29.400 --> 00:03:34.800 Maybe spiraling the heart a little up and a little down. 00:03:34.800 --> 00:03:37.407 Finding some rotation. 00:03:39.520 --> 00:03:41.760 Then reach it all the way up, back through center, 00:03:41.760 --> 00:03:44.207 and take it to the other side. 00:03:47.720 --> 00:03:50.440 Hi, sweet Benji. 00:03:50.440 --> 00:03:52.400 Always here for practice. 00:03:52.400 --> 00:03:54.132 Always down. 00:04:01.227 --> 00:04:05.280 Exhale, come all the way back to center. 00:04:05.280 --> 00:04:06.120 Beautiful. 00:04:06.120 --> 00:04:10.200 From here extend your legs out long on your mat. 00:04:10.200 --> 00:04:11.800 Let's point the toes and 00:04:11.800 --> 00:04:13.230 we'll reach the fingertips forward. 00:04:13.230 --> 00:04:15.120 And this is not about mastering this move, 00:04:15.120 --> 00:04:17.580 this is about checking in with your center. 00:04:17.580 --> 00:04:22.800 So just doing a little roll down here to take stock. 00:04:22.800 --> 00:04:25.320 I'm getting some nice foot kisses from Benji. 00:04:26.120 --> 00:04:26.800 It's not bad. 00:04:26.800 --> 00:04:29.040 We're just going to go really slow here. 00:04:29.040 --> 00:04:33.080 One vertebra at a time you might feel the legs fly up, 00:04:33.080 --> 00:04:34.630 in which case you can 00:04:34.630 --> 00:04:39.000 enjoy that opportunity to smile, 00:04:39.000 --> 00:04:41.760 check in with your humility. 00:04:41.760 --> 00:04:45.160 And when you release the weight of the back on the earth, 00:04:45.160 --> 00:04:49.600 bend the knees and bring the hands to the belly. 00:04:49.600 --> 00:04:50.840 Same breath as before, 00:04:50.840 --> 00:04:53.960 should be a little bit easier to find that contraction here 00:04:53.960 --> 00:04:57.240 now that we're lying on the ground versus seated upright. 00:04:57.240 --> 00:04:58.640 So take a deep breath in, 00:04:58.640 --> 00:05:00.360 the biggest breath you've taken all day. 00:05:00.360 --> 00:05:03.720 Fill the belly with air. 00:05:03.720 --> 00:05:05.040 And then exhale, 00:05:05.040 --> 00:05:08.840 really activate this contraction 00:05:08.840 --> 00:05:11.360 here by drawing the muscles of 00:05:11.360 --> 00:05:14.480 the low abs, in and up, navel to the spine. 00:05:14.480 --> 00:05:17.280 It's active, it's fierce. 00:05:17.280 --> 00:05:19.120 So it's not passive, right? 00:05:19.120 --> 00:05:22.533 Inhale, expand. (chuckles) 00:05:24.280 --> 00:05:27.177 And exhale, contract. 00:05:30.000 --> 00:05:31.200 And you can close the eyes here 00:05:31.200 --> 00:05:35.720 if it feels good to kind of feel it a little bit more, 00:05:35.720 --> 00:05:39.551 the sensation of the breath expanding in the belly. 00:05:41.200 --> 00:05:46.085 And then try to experience that contraction. 00:05:49.680 --> 00:05:53.664 Just a couple more minutes to play here. 00:05:55.200 --> 00:05:57.920 I don't say this often, but try not to be lazy as 00:05:57.920 --> 00:06:00.960 you're drawing those muscles in and down, 00:06:00.960 --> 00:06:03.240 really activate them here. 00:06:03.240 --> 00:06:05.552 It'll pay off. 00:06:09.080 --> 00:06:10.480 And in this practice, 00:06:10.480 --> 00:06:15.120 this exploration of expansion and contraction, 00:06:15.120 --> 00:06:19.165 there's obviously wonderful, great metaphor. 00:06:20.360 --> 00:06:24.480 It's in this stance of inevitable expansion and 00:06:24.480 --> 00:06:27.520 contraction that we get the opportunity to kind of know 00:06:27.520 --> 00:06:31.280 who we are and find what 00:06:31.280 --> 00:06:36.640 center feels like for us in the midst of that up and down, 00:06:36.640 --> 00:06:40.160 that rise and fall, that expansion and contraction. 00:06:40.160 --> 00:06:42.640 Okay, you can let that pranayama go. 00:06:42.640 --> 00:06:46.720 I want to center myself on the mat. 00:06:46.720 --> 00:06:48.240 And we'll interlace the fingertips, 00:06:48.240 --> 00:06:49.720 bring them behind the head. 00:06:49.720 --> 00:06:52.280 Just take a second here to be. 00:06:52.280 --> 00:06:56.240 Extend the thumbs, massage the neck. 00:06:56.240 --> 00:06:58.560 I'm a big fan of core work now, 00:06:58.560 --> 00:07:02.320 but when I was first introduced to core work, 00:07:02.320 --> 00:07:05.440 I thought of it more as like 00:07:05.440 --> 00:07:08.560 an aesthetic thing for my abs. 00:07:08.560 --> 00:07:12.900 And now I know that when I have core conditioning 00:07:12.900 --> 00:07:17.240 involved in my daily practices, 00:07:17.240 --> 00:07:21.360 I move easier, I breathe better, 00:07:21.360 --> 00:07:25.720 and I feel like I can move from center. 00:07:25.720 --> 00:07:26.960 That's not just a concept, 00:07:26.960 --> 00:07:28.440 it's something I can really experience. 00:07:28.440 --> 00:07:30.480 So let's have fun. For the rest of this practice, 00:07:30.480 --> 00:07:35.000 we're going to play around, experiencing our core, 00:07:35.000 --> 00:07:40.120 bringing some fire to the center of the body. 00:07:40.120 --> 00:07:42.080 Let's giddy-up and go. Inhale in. 00:07:42.080 --> 00:07:46.040 Exhale, lift the head, the neck, the chest. 00:07:46.040 --> 00:07:50.160 Think about pressing your shoulder blades down into your 00:07:50.160 --> 00:07:53.960 mat to lift the shoulders and the chest up higher. 00:07:53.960 --> 00:07:58.120 Elbows stay wide or at a nice wide diagonal. 00:07:58.120 --> 00:08:01.080 And then you're gonna draw the belly in a bit here if you can, 00:08:01.080 --> 00:08:03.640 feel the low abs connect. 00:08:03.640 --> 00:08:06.480 Now many will feel the heat here, the shake. 00:08:06.480 --> 00:08:10.240 Soften through the skin of the forehead, breathe. 00:08:10.240 --> 00:08:14.080 And then maybe we lift the right shin up parallel to 00:08:14.080 --> 00:08:18.280 the ceiling and then the left shin up parallel. 00:08:18.280 --> 00:08:20.081 Breathe here. 00:08:21.520 --> 00:08:24.400 Now notice if the knees are coming in towards the chest. 00:08:24.400 --> 00:08:27.760 If we wanna make that adjustment to protect the low back here, 00:08:27.760 --> 00:08:29.280 go ahead and do so. 00:08:29.280 --> 00:08:30.960 If you're feeling pretty solid, 00:08:30.960 --> 00:08:32.520 start to slide those shins out 00:08:32.520 --> 00:08:36.560 so the knees are directly over the hips and you'll definitely 00:08:36.560 --> 00:08:40.520 feel the abs turn on a little bit more there. 00:08:40.520 --> 00:08:42.000 We're breathing here for three. 00:08:42.000 --> 00:08:45.440 You got this, lift up a little higher for two and one. 00:08:45.440 --> 00:08:47.640 Take a rest, keep the legs where they are. 00:08:47.640 --> 00:08:50.560 Just relax the head and the neck, the shoulders down. 00:08:50.560 --> 00:08:53.420 Inhale, exhale, contraction in the belly, 00:08:53.420 --> 00:08:55.680 just like we did in the warmup as we lift up. 00:08:55.680 --> 00:08:59.200 So it really comes from the center right out of the gate. 00:09:00.600 --> 00:09:03.800 When we work in this way, we can do a lot less reps, 00:09:03.800 --> 00:09:06.895 focusing on the quality and the control of the movement 00:09:06.895 --> 00:09:09.280 versus the quantity. 00:09:09.280 --> 00:09:11.000 This time, we're gonna take the 00:09:11.000 --> 00:09:15.240 left armpit chest over to the top of the right thigh. 00:09:15.240 --> 00:09:17.800 So rather than thinking elbow to knee, 00:09:17.800 --> 00:09:21.880 think left shoulder or left armpit chest to the left, 00:09:21.880 --> 00:09:23.760 excuse me, to the right thigh. 00:09:23.760 --> 00:09:25.480 Now keep the head lifted as you 00:09:25.480 --> 00:09:29.240 slide through center and then take it to the other side. 00:09:29.240 --> 00:09:31.520 Right armpit chest 00:09:31.520 --> 00:09:34.760 to the top of the left thigh. 00:09:34.760 --> 00:09:36.120 Now keep the crown of the head 00:09:36.120 --> 00:09:40.200 extended as you come through center and repeat. 00:09:40.200 --> 00:09:42.600 Inhale, come through center. 00:09:42.600 --> 00:09:44.351 Exhale, lift. 00:09:45.680 --> 00:09:48.160 Inhale through center. 00:09:48.160 --> 00:09:49.613 Exhale. 00:09:50.840 --> 00:09:53.160 Inhale, center. 00:09:53.160 --> 00:09:54.920 Exhale to the left. 00:09:54.920 --> 00:09:57.480 Now, notice your pelvis here. 00:09:57.480 --> 00:10:00.520 Can we keep the pelvis and the hips steady? 00:10:00.520 --> 00:10:03.508 So they're not lifting and shifting. 00:10:05.040 --> 00:10:06.789 That's the ticket. 00:10:08.280 --> 00:10:10.800 And even it out. 00:10:10.800 --> 00:10:13.320 Come back to center and rest. 00:10:13.320 --> 00:10:16.040 You can release the feet to the earth, hands to the earth. 00:10:16.040 --> 00:10:18.753 Just take a breath, take a break. 00:10:20.720 --> 00:10:22.480 And we'll go again. Interlace the fingertips, 00:10:22.480 --> 00:10:24.640 bring them behind the head, the neck. 00:10:24.640 --> 00:10:26.560 Inhale in, exhale from center 00:10:26.560 --> 00:10:30.320 so that sharp contraction brings the navel down, 00:10:30.320 --> 00:10:32.200 presses the low ribs into the mat, 00:10:32.200 --> 00:10:35.120 and we lift up from there. 00:10:35.120 --> 00:10:37.080 Beautiful, lift the shins. 00:10:37.080 --> 00:10:38.520 One leg at a time. 00:10:38.520 --> 00:10:42.360 Maybe lift a little bit higher, neck is nice and long. 00:10:42.360 --> 00:10:44.480 And we're gonna repeat. We're gonna send the 00:10:44.480 --> 00:10:47.920 left shoulder to the top of the right thigh, 00:10:47.920 --> 00:10:50.920 and then come through center. 00:10:50.920 --> 00:10:55.480 Exhale, right shoulder to the top of the left thigh. 00:10:55.480 --> 00:10:57.240 And keep it lifted. 00:10:57.240 --> 00:11:00.720 In fact, you can reinforce that lift as you come through center. 00:11:00.720 --> 00:11:02.299 To the right. 00:11:03.560 --> 00:11:05.080 Inhale. 00:11:05.080 --> 00:11:07.801 Exhale to the left. 00:11:08.920 --> 00:11:11.160 Now, stay here. We're gonna add on. 00:11:11.160 --> 00:11:13.560 Inhale through center, exhale to the right. 00:11:13.560 --> 00:11:17.200 You're gonna extend your left leg, point the toes. 00:11:17.200 --> 00:11:19.189 Good, inhale to center. 00:11:20.400 --> 00:11:21.480 Exhale to the left, 00:11:21.480 --> 00:11:24.920 extend the right leg, point the toes. 00:11:24.920 --> 00:11:26.531 Inhale to center. 00:11:27.480 --> 00:11:30.297 Exhale, extend, twist. 00:11:31.060 --> 00:11:33.840 Inhale, keep it lifted. 00:11:33.840 --> 00:11:35.127 Exhale. 00:11:36.600 --> 00:11:37.940 Inhale. 00:11:38.710 --> 00:11:40.079 Exhale. 00:11:41.400 --> 00:11:44.200 Inhale, exhale. 00:11:44.200 --> 00:11:46.880 Inhale to center. 00:11:46.880 --> 00:11:48.640 And exhale to rest everything. 00:11:48.640 --> 00:11:51.640 You can bring the hands to the belly. 00:11:51.640 --> 00:11:54.240 Maybe give your belly, your abs a little love, 00:11:54.240 --> 00:11:57.848 a little loving touch here. 00:11:59.000 --> 00:12:01.927 So if this work is new to you, 00:12:04.112 --> 00:12:06.600 be kind to yourself. 00:12:06.600 --> 00:12:08.240 Be patient. 00:12:08.240 --> 00:12:09.880 If you've been practicing for a while, 00:12:09.880 --> 00:12:12.720 or actually even the lucky beginner's mind, 00:12:12.720 --> 00:12:16.320 really use your breath to enhance the connection with 00:12:16.320 --> 00:12:18.120 the muscles of your abdominal wall. 00:12:18.120 --> 00:12:22.246 So focus on the exhale (exaggerated exhale) 00:12:22.246 --> 00:12:23.200 in a big way. 00:12:23.200 --> 00:12:25.440 We're gonna do one more round. Here we go. 00:12:25.440 --> 00:12:27.360 Interlace the fingertips. 00:12:27.360 --> 00:12:29.520 Inhale in deeply. 00:12:29.520 --> 00:12:31.280 Exhale, navel draws down. 00:12:31.280 --> 00:12:33.080 Press into the low ribs. 00:12:33.080 --> 00:12:34.840 So that bottom rib presses into 00:12:34.840 --> 00:12:38.920 the ground and that's how we find this lift up. 00:12:38.920 --> 00:12:41.915 Good, lift the right shin, lift the left shin, 00:12:41.915 --> 00:12:43.840 inhale, lift the chest a little higher. 00:12:43.840 --> 00:12:46.200 You're doing great, exhale, here we go. 00:12:46.200 --> 00:12:48.720 Left shoulder to the top of the right thigh. 00:12:48.720 --> 00:12:50.480 Keep the hip center. 00:12:50.480 --> 00:12:53.100 Slowly come back through, inhale. 00:12:53.100 --> 00:12:55.720 Exhale to the left. 00:12:55.720 --> 00:12:58.880 Inhale to center, exhale to the right. 00:12:58.880 --> 00:13:01.960 Maybe you add the leg extension. 00:13:01.960 --> 00:13:04.360 Inhale to center. 00:13:04.360 --> 00:13:07.400 Exhale to the left. Keep it slow. 00:13:07.400 --> 00:13:09.200 Inhale to center. 00:13:09.200 --> 00:13:11.016 Sharp, exhale. 00:13:12.320 --> 00:13:14.560 Inhale. 00:13:14.560 --> 00:13:16.120 Exhale. 00:13:16.120 --> 00:13:18.097 Keep it going. 00:13:30.280 --> 00:13:32.962 One more time on each side. 00:13:37.000 --> 00:13:39.280 And release. 00:13:39.280 --> 00:13:40.680 Hug the knees into the chest. 00:13:40.680 --> 00:13:42.960 Take a second here, rock a little side to side and 00:13:42.960 --> 00:13:48.120 walk the shoulder blades underneath your heart center. 00:13:48.120 --> 00:13:50.280 Good, then when you're ready, press the palms into the earth. 00:13:50.280 --> 00:13:52.440 You're gonna send the legs up towards the sky. 00:13:52.440 --> 00:13:55.760 Knees can stay as bent as they need to here as you desire, 00:13:55.760 --> 00:13:56.800 as you like. 00:13:56.800 --> 00:13:59.480 And we're gonna slowly lower the left leg down, 00:13:59.480 --> 00:14:01.800 Point the toes. 00:14:01.800 --> 00:14:04.920 Keep the shoulders relaxed and then bring it back up, 00:14:04.920 --> 00:14:07.377 slowly lower the right leg down. 00:14:08.840 --> 00:14:11.520 Inhale, feet together. 00:14:11.520 --> 00:14:15.200 Continue, exhale, lower. 00:14:15.200 --> 00:14:17.440 Inhale, lift. 00:14:17.440 --> 00:14:20.520 Exhale, lower, nice and slow. 00:14:20.520 --> 00:14:21.440 Inhale, lift. 00:14:21.440 --> 00:14:23.680 When you get to legs together, 00:14:23.680 --> 00:14:24.800 see if you can give it a little 00:14:24.800 --> 00:14:29.440 squeeze before you lower your leg. 00:14:29.440 --> 00:14:31.640 Stay here with the palms pressing on the earth. 00:14:31.640 --> 00:14:33.080 If you need a little more support, 00:14:33.080 --> 00:14:36.526 walk the palms underneath your hips. 00:14:38.040 --> 00:14:40.840 And if you want a little more fire, 00:14:40.840 --> 00:14:43.480 you can keep this going, interlace the fingertips, 00:14:43.480 --> 00:14:45.780 bring them behind the head. 00:14:52.720 --> 00:14:54.409 Find your breath. 00:14:55.520 --> 00:14:58.200 You're here for three. 00:14:58.200 --> 00:15:00.951 Press those low ribs down. 00:15:02.360 --> 00:15:05.000 And one release. 00:15:05.000 --> 00:15:06.080 Nice. 00:15:06.080 --> 00:15:08.800 Hug the knees into the chest, release the feet to the mat. 00:15:08.800 --> 00:15:11.320 Take a deep breath in. 00:15:11.320 --> 00:15:14.080 And a long breath out. 00:15:14.080 --> 00:15:15.769 Deep breath in. 00:15:17.160 --> 00:15:19.440 And long breath out. 00:15:19.440 --> 00:15:21.880 One more round. Interlace the fingertips. 00:15:21.880 --> 00:15:23.640 Lift the head, the neck, the shoulders, 00:15:23.640 --> 00:15:25.360 or press the palms into the mat 00:15:25.360 --> 00:15:27.440 or walk them underneath the hips. 00:15:27.440 --> 00:15:29.680 legs go up, squeeze them together. 00:15:29.680 --> 00:15:32.960 And this time we're gonna move a little bit faster. 00:15:32.960 --> 00:15:37.080 And you might even start to 00:15:37.080 --> 00:15:39.960 feel a little brushing of the legs, 00:15:39.960 --> 00:15:43.665 the inner thighs, the inseams of the legs here. 00:15:44.840 --> 00:15:48.360 Coming into scissors for 15 seconds. You got this. 00:15:48.360 --> 00:15:50.840 Moving a little bit faster than before. 00:15:50.840 --> 00:15:52.400 One leg, then the other. 00:15:52.400 --> 00:15:54.960 Protect that low back by 00:15:54.960 --> 00:15:58.600 hugging the low bottom rib down to the mat, 00:15:58.600 --> 00:16:00.880 lifting the chest a little bit more. 00:16:00.880 --> 00:16:03.360 You're here for five, 00:16:03.360 --> 00:16:05.280 four. You got it. 00:16:05.280 --> 00:16:07.240 Stick with it, three. 00:16:07.240 --> 00:16:09.640 Stick with it, two. You got this. 00:16:09.640 --> 00:16:13.400 And one, release everything. 00:16:13.400 --> 00:16:15.240 You did it. 00:16:15.240 --> 00:16:16.600 Hug the knees into the chest. 00:16:16.600 --> 00:16:18.980 Rock a little side to side. 00:16:21.320 --> 00:16:22.680 Drop the feet to the mat. 00:16:22.680 --> 00:16:24.480 Hands come to the earth. 00:16:24.480 --> 00:16:27.080 Snuggle the shoulder blades underneath the heart once again. 00:16:27.080 --> 00:16:29.680 Inhale, slowly begin to peel up. 00:16:29.680 --> 00:16:33.800 Starting at the tailbone, moving up through the spine, 00:16:33.800 --> 00:16:37.360 you don't have to get to the highest high point. 00:16:37.360 --> 00:16:42.040 Just get all the way up to the cervical spine. 00:16:42.040 --> 00:16:43.740 Take a deep breath in. 00:16:43.740 --> 00:16:46.440 And on an exhale soften through the collarbone, 00:16:46.440 --> 00:16:47.730 soften through the sternum 00:16:47.730 --> 00:16:52.520 and start to slowly roll it down. 00:16:52.520 --> 00:16:56.120 Finding that articulation in the spine. 00:16:56.120 --> 00:16:58.120 Lovely, bring the knees up to the chest. 00:16:58.120 --> 00:17:00.880 You can take the arms to cactus arms 00:17:00.880 --> 00:17:05.840 or football goal post arms as we say it down here in Texas 00:17:05.840 --> 00:17:09.440 and then allow the knees to fall to one side, any side. 00:17:09.440 --> 00:17:11.280 You're done for the day. 00:17:11.280 --> 00:17:14.560 Breathe into your belly. (chuckles) 00:17:14.560 --> 00:17:19.120 Well you're maybe not done for the day but you're done here 00:17:19.120 --> 00:17:23.470 and I hope you have a beautiful rest of the day. 00:17:25.360 --> 00:17:29.464 Take a nice deep, I love you breath in 00:17:30.554 --> 00:17:31.680 and out. 00:17:31.680 --> 00:17:33.380 We'll slowly bring it back through center and 00:17:33.380 --> 00:17:35.935 take it to the other side. 00:17:39.730 --> 00:17:44.289 Again, never underestimate the power of this time 00:17:44.289 --> 00:17:47.866 that you've taken for yourself to connect 00:17:48.910 --> 00:17:53.240 to cultivate a conversation 00:17:53.240 --> 00:17:58.095 consciously between the mind and your body. 00:18:02.720 --> 00:18:04.560 Take a deep breath in. 00:18:04.560 --> 00:18:06.480 Exhale, bring it back to center. 00:18:06.480 --> 00:18:09.200 Let's walk the feet as wide as the mat. 00:18:09.200 --> 00:18:12.000 Allow the knees to rest inward 00:18:12.000 --> 00:18:15.040 towards each other so you totally relax the lower body. 00:18:15.040 --> 00:18:17.480 Bring the hands to the belly. 00:18:17.480 --> 00:18:20.881 Let's take one final breath in here together. 00:18:22.780 --> 00:18:25.456 And out together. 00:18:27.720 --> 00:18:32.440 Palms come together, thumbs to the third eye. 00:18:32.440 --> 00:18:34.640 And we whisper, 00:18:34.640 --> 00:18:35.972 Namaste. 00:18:35.972 --> 00:18:39.974 (upbeat rhythmic music)