WEBVTT 00:00:00.168 --> 00:00:01.160 - Hi everyone. 00:00:01.160 --> 00:00:04.480 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:04.480 --> 00:00:05.720 It's Day 7. 00:00:05.720 --> 00:00:07.040 Can you believe it? 00:00:07.040 --> 00:00:08.360 And on Day 7, 00:00:08.360 --> 00:00:11.280 we're gonna hone in on synchronizing the breath with 00:00:11.280 --> 00:00:14.040 the movement and the movement with the breath. 00:00:14.040 --> 00:00:15.448 Let's get started. 00:00:16.989 --> 00:00:20.831 (light rhythmic music) 00:00:36.550 --> 00:00:39.680 Alrighty, let's begin in a nice comfortable seat. 00:00:39.680 --> 00:00:41.160 Come on down to the ground. 00:00:41.160 --> 00:00:44.040 You might sit up on a blanket or a block. 00:00:44.040 --> 00:00:45.600 You might even move the 00:00:45.600 --> 00:00:50.360 fleshy part of the buttocks old-school style so you can 00:00:50.360 --> 00:00:54.168 really feel your sits bones on the ground. 00:00:55.680 --> 00:00:57.600 And we have begun. 00:00:57.600 --> 00:01:00.353 Take a moment to just notice how you feel. 00:01:02.400 --> 00:01:03.560 Maybe a little breath of 00:01:03.560 --> 00:01:06.560 gratitude here for making it to the mat. 00:01:06.560 --> 00:01:09.360 I know it's not easy. 00:01:09.360 --> 00:01:11.480 But the hard part is done. 00:01:11.480 --> 00:01:13.623 I'm so glad you're here. 00:01:14.960 --> 00:01:18.667 Just take a couple moments to drop in, 00:01:20.000 --> 00:01:22.806 find length in the spine, 00:01:22.806 --> 00:01:25.763 gentle lift in your heart. 00:01:30.120 --> 00:01:33.290 Letting go of the day thus far. 00:01:34.840 --> 00:01:38.340 And perhaps, you give yourself permission here 00:01:38.340 --> 00:01:43.600 to put anything that's on your to-do list away. 00:01:43.600 --> 00:01:47.440 Just place it on the top shelf for the duration of 00:01:47.440 --> 00:01:50.558 this practice and we'll pick it up later. 00:01:55.040 --> 00:01:58.581 Start to gently deepen your breath. 00:02:00.600 --> 00:02:02.600 And if you like, you can play today with 00:02:02.600 --> 00:02:07.480 bringing the tip of the tongue to the roof of your mouth. 00:02:07.480 --> 00:02:11.024 And starting to breathe with an audible sound. 00:02:12.200 --> 00:02:13.720 If this is new for you, 00:02:13.720 --> 00:02:18.593 it's a lot like fogging up a window with your breath. 00:02:19.640 --> 00:02:22.174 Like so, you can even give that a try. 00:02:23.640 --> 00:02:27.440 But then we recreate that sound by sealing the lips, 00:02:27.440 --> 00:02:30.458 bringing the tip of the tongue to the roof of the mouth, 00:02:35.000 --> 00:02:38.942 providing us an anchor for the mind, 00:02:41.320 --> 00:02:46.710 enhancing the soundtrack of our breath here 00:02:46.710 --> 00:02:48.538 on the mat. 00:02:53.080 --> 00:02:58.572 In traditional yoga we call this pranayama Ujjayi breath. 00:03:04.920 --> 00:03:10.383 Just creating this ocean-like sound on the inhale. 00:03:13.840 --> 00:03:16.768 And on the exhalation. 00:03:19.320 --> 00:03:21.000 And, of course, not to be that gal, 00:03:21.000 --> 00:03:24.400 but I do have a video on Ujjayi if you are more curious, 00:03:24.400 --> 00:03:25.760 but for now, 00:03:25.760 --> 00:03:28.800 just play with whatever's coming up, 00:03:28.800 --> 00:03:31.542 finding a little audible sound. 00:03:33.960 --> 00:03:38.089 We're gonna use that throughout today's practice. 00:03:39.720 --> 00:03:40.840 Alright, shall we? 00:03:40.840 --> 00:03:45.800 Let's come forward onto all fours and start to sync up the 00:03:45.800 --> 00:03:49.760 breath with the movement and the movement with the breath. 00:03:49.760 --> 00:03:52.000 So chances are you've already been doing this, 00:03:52.000 --> 00:03:55.019 but we're gonna really focus on it today. 00:03:55.800 --> 00:03:58.600 Spread the fingertips wide, like starfish, 00:03:58.600 --> 00:04:01.640 walk the knees underneath the hip points 00:04:01.640 --> 00:04:03.600 and let the breath fuel the movement. 00:04:03.600 --> 00:04:05.040 Try to be disciplined about 00:04:05.040 --> 00:04:08.880 that today as we focus on the synchronization. 00:04:08.880 --> 00:04:12.614 So inhale, drop the belly, open the heart. 00:04:16.080 --> 00:04:20.407 Exhale, round the spine, chin to chest, navel draws up. 00:04:23.960 --> 00:04:26.449 Sync up with your breath. 00:04:29.000 --> 00:04:31.470 Should feel good. 00:04:34.880 --> 00:04:37.573 Move nice and slow. 00:04:46.720 --> 00:04:50.280 And the next time you inhale, come to Tabletop Position. 00:04:50.280 --> 00:04:52.760 Slight bend in the elbows. 00:04:52.760 --> 00:04:55.400 On the inhale, we're gonna send the right toes out, 00:04:55.400 --> 00:04:59.120 left fingertips forward with that Ujjayi breath. 00:04:59.120 --> 00:05:00.320 And then exhale, 00:05:00.320 --> 00:05:04.240 left elbow to left hip crease, right knee to right elbow. 00:05:04.240 --> 00:05:06.797 We've been here before, nice long neck. 00:05:07.640 --> 00:05:10.997 Good, inhale, reach and extend. 00:05:12.040 --> 00:05:15.780 Exhale, round everything in, knee to nose. 00:05:17.160 --> 00:05:18.960 Repeat that pattern twice more. 00:05:18.960 --> 00:05:21.002 Inhale, extend. 00:05:21.970 --> 00:05:24.440 Exhale, contract. 00:05:24.440 --> 00:05:26.160 Neck stays long. 00:05:26.160 --> 00:05:28.337 Inhale, extend. 00:05:29.260 --> 00:05:31.480 Exhale, round everything in. 00:05:31.480 --> 00:05:34.120 Arch the back. 00:05:34.120 --> 00:05:36.480 Inhale, extend. 00:05:36.480 --> 00:05:40.484 Remember on this one, spine stays nice and long. 00:05:41.600 --> 00:05:43.545 Inhale, extend. 00:05:44.840 --> 00:05:47.640 Rounding through. 00:05:47.640 --> 00:05:49.120 Beautiful. 00:05:49.120 --> 00:05:51.400 Release and switch. 00:05:51.400 --> 00:05:52.320 Here we go. 00:05:52.320 --> 00:05:55.600 Reach the right fingertips forward, left toes back. 00:05:55.600 --> 00:05:58.200 Once you've established your strong foundation, 00:05:58.200 --> 00:06:00.720 inhale, reach, reach, reach. 00:06:00.720 --> 00:06:04.400 And exhale, bending the knee, bending the elbow, 00:06:04.400 --> 00:06:07.160 neck stays long. 00:06:07.160 --> 00:06:09.135 Inhale, extend. 00:06:10.520 --> 00:06:12.120 Exhale, knee to nose. 00:06:12.120 --> 00:06:13.836 Navel draws up. 00:06:14.760 --> 00:06:16.796 Inhale, extend. 00:06:17.950 --> 00:06:19.760 Exhale, bend. 00:06:19.760 --> 00:06:22.400 Neck stays long. 00:06:22.400 --> 00:06:24.901 Inhale, extend, move slow. 00:06:26.240 --> 00:06:28.561 Exhale, round it in. 00:06:30.360 --> 00:06:32.482 Last round, inhale. 00:06:33.490 --> 00:06:35.112 Exhale. 00:06:36.950 --> 00:06:38.642 Inhale. 00:06:40.080 --> 00:06:41.619 Exhale. 00:06:43.920 --> 00:06:45.160 And release. 00:06:45.160 --> 00:06:46.280 Awesome work. 00:06:46.280 --> 00:06:49.400 Walk the hands forward, curl the toes under. 00:06:49.400 --> 00:06:51.480 Come up to a Plank. 00:06:51.480 --> 00:06:55.160 Inhale in here, exhale to stay. 00:06:55.160 --> 00:06:57.400 Inhale to look forward, shift forward. 00:06:57.400 --> 00:07:00.760 Exhale, lower all the way to your belly. 00:07:00.760 --> 00:07:04.240 Palms come off the mat here, tuck the chin, 00:07:04.240 --> 00:07:08.515 rolling up to a version of Cobra here as you breathe in. 00:07:10.360 --> 00:07:11.840 And then follow that exhale, 00:07:11.840 --> 00:07:14.340 audible exhale as you come down. 00:07:15.360 --> 00:07:18.002 Repeat twice more, inhale. 00:07:19.560 --> 00:07:22.040 Rise up, syncing with the breath. 00:07:22.040 --> 00:07:25.440 Exhale, cascade it down. 00:07:25.440 --> 00:07:26.960 Now press into the tops of the feet. 00:07:26.960 --> 00:07:28.120 Press into the pubic bone. 00:07:28.120 --> 00:07:31.800 Last one, inhale with your breath, rise up. 00:07:31.800 --> 00:07:35.640 And exhale, soften and release. 00:07:35.640 --> 00:07:38.480 Awesome, press to all fours. 00:07:38.480 --> 00:07:41.160 Curl the toes under, walk the hands back and 00:07:41.160 --> 00:07:43.440 we'll come into our little Froggy squat. 00:07:43.440 --> 00:07:44.480 Check it out. 00:07:44.480 --> 00:07:49.572 Always pull a block into the picture, if you like. 00:07:52.760 --> 00:07:57.010 Benji, quite picturesque 00:07:57.010 --> 00:07:58.560 in the window sill. 00:07:58.560 --> 00:07:59.760 You can't write this stuff, 00:07:59.760 --> 00:08:01.200 you guys, you can't make this up (laughs), 00:08:01.200 --> 00:08:05.920 he just loves to play with the architecture. 00:08:05.920 --> 00:08:07.680 Well done, quite the artiste. 00:08:07.680 --> 00:08:08.600 Okay, here we go. 00:08:08.600 --> 00:08:11.480 Drop the heels, let's come into a Forward Fold. 00:08:11.480 --> 00:08:14.280 Take your time, feet nice and wide, 00:08:14.280 --> 00:08:16.160 toes pointing forward, 00:08:16.160 --> 00:08:17.560 relax the weight of the head over, 00:08:17.560 --> 00:08:18.800 bend your knees. 00:08:18.800 --> 00:08:21.520 Let's find some soft, easy movement here that feels good. 00:08:21.520 --> 00:08:23.000 Listen to your body. 00:08:23.000 --> 00:08:26.480 Could be walking the fingertips to one side then the other. 00:08:26.480 --> 00:08:28.680 Maybe clasping the elbows. 00:08:28.680 --> 00:08:32.560 Maybe a gentle nodding of the head yes. 00:08:32.560 --> 00:08:35.331 Shaking the head no. 00:08:36.800 --> 00:08:38.000 Maybe it's something else. 00:08:38.000 --> 00:08:39.240 Maybe you've been carrying a 00:08:39.240 --> 00:08:43.254 little anxiety or a little worry about something. 00:08:44.240 --> 00:08:48.600 Maybe this is an opportunity to experiment with letting that go, 00:08:48.600 --> 00:08:50.440 letting it slip off the back, 00:08:50.440 --> 00:08:53.040 off the shoulders, 00:08:53.040 --> 00:08:55.840 back into the earth so that when you rise up, 00:08:55.840 --> 00:08:57.440 you feel a little bit lighter, 00:08:57.440 --> 00:08:59.505 little more at ease. 00:09:00.800 --> 00:09:04.120 Feel your foot to earth connection, Baddha Bandha, 00:09:04.120 --> 00:09:06.800 all four corners of the feet ground. 00:09:06.800 --> 00:09:08.800 If the arms are in the bind, 00:09:08.800 --> 00:09:12.200 go ahead and release them and let's bend the knees generously, 00:09:12.200 --> 00:09:16.191 tuck the chin into the chest and slowly roll up to standing. 00:09:20.400 --> 00:09:24.320 As you rise up to Mountain Pose, find that strong footing. 00:09:24.320 --> 00:09:25.840 So almost as if we're trying to 00:09:25.840 --> 00:09:28.200 tear the yoga mat right down the middle. 00:09:28.200 --> 00:09:29.400 The legs are strong. 00:09:29.400 --> 00:09:31.720 You can feel the quads engaged. 00:09:31.720 --> 00:09:34.080 The kneecaps lift just a little bit. 00:09:34.080 --> 00:09:35.760 And without looking down, 00:09:35.760 --> 00:09:39.840 slowly slide the feet together, really together, arch to arch. 00:09:39.840 --> 00:09:41.880 If you did, look down. That's okay. 00:09:41.880 --> 00:09:44.040 But just notice. 00:09:44.040 --> 00:09:45.840 And now we're zipped up tight through the legs, 00:09:45.840 --> 00:09:48.000 we're finding this lift in the chest, 00:09:48.000 --> 00:09:49.440 we're gonna take the shoulders 00:09:49.440 --> 00:09:53.000 all the way up through the ears and then exhale, 00:09:53.000 --> 00:09:56.160 take them back, around and down. 00:09:56.160 --> 00:09:59.280 Repeat, inhale, squeeze and lift. 00:09:59.280 --> 00:10:01.960 Exhale, back and down with the shoulders. 00:10:01.960 --> 00:10:04.543 Last one with the sound of your breath. 00:10:08.120 --> 00:10:09.360 Nice, now let's keep this 00:10:09.360 --> 00:10:11.960 conversation going with the breath, so inhale. 00:10:11.960 --> 00:10:13.200 With your inhale, 00:10:13.200 --> 00:10:16.520 that breath fuels the reaching of the arms up, 00:10:16.520 --> 00:10:18.280 navel draws in. 00:10:18.280 --> 00:10:20.800 Exhale, wiggle the fingertips, 00:10:20.800 --> 00:10:26.120 that fuels the Forward Fold motion down. 00:10:26.120 --> 00:10:27.280 Good, bend the knees, 00:10:27.280 --> 00:10:32.280 inhale, slowly, mindfully, with an attention to detail, 00:10:32.280 --> 00:10:35.600 walk the hands all the way out to your Plank, 00:10:35.600 --> 00:10:37.240 take a deep breath in. 00:10:37.240 --> 00:10:39.800 And then exhale, send the hips up high and back, 00:10:39.800 --> 00:10:41.800 Downward Facing Dog. 00:10:41.800 --> 00:10:47.520 Three cycles of audible breath here to stretch it out. 00:10:47.520 --> 00:10:49.280 Bend one knee, then the other, 00:10:49.280 --> 00:10:51.080 shift the hips from left to right. 00:10:51.080 --> 00:10:53.080 Feel that lengthening through 00:10:53.080 --> 00:10:57.280 the side body but also this lengthening and elongating 00:10:57.280 --> 00:11:01.935 through the front and the back side as well. 00:11:04.400 --> 00:11:05.756 Nice. 00:11:07.320 --> 00:11:09.800 And when you're ready, anchor through the left heel. 00:11:09.800 --> 00:11:13.200 Press into both palms evenly and slowly inhale. 00:11:13.200 --> 00:11:15.840 Imagine you're sliding your right foot up a wall. 00:11:15.840 --> 00:11:18.000 So we're not just slinging the right foot up, 00:11:18.000 --> 00:11:20.800 but we're starting to get a little more into the detail 00:11:20.800 --> 00:11:24.160 and sliding that foot up an imaginary wall. 00:11:24.160 --> 00:11:25.240 Beautiful. 00:11:25.240 --> 00:11:28.520 Then turn the toes down, press into both palms evenly. 00:11:28.520 --> 00:11:31.080 Hug your low ribs in to engage your abs. 00:11:31.080 --> 00:11:33.480 You notice how that changed my voice there? 00:11:33.480 --> 00:11:35.160 Powerful. 00:11:35.160 --> 00:11:36.520 Not me, but my muscles. 00:11:36.520 --> 00:11:37.200 Okay, here we go. 00:11:37.200 --> 00:11:38.440 You're like, "Adriene, stop talking." 00:11:38.440 --> 00:11:41.760 Send that right foot all the way up into the lunge. 00:11:41.760 --> 00:11:43.072 Breathe. 00:11:44.200 --> 00:11:45.880 Back knee stays lifted. 00:11:45.880 --> 00:11:50.240 Pull the right hip crease back, and then bend. 00:11:50.240 --> 00:11:54.280 Straighten the front leg, and then bend. 00:11:54.280 --> 00:11:57.240 Straighten and bend. 00:11:57.240 --> 00:11:59.320 From here, high lunge. 00:11:59.320 --> 00:12:00.920 Inhale, strong legs as we 00:12:00.920 --> 00:12:02.920 reach the fingertips forward, up and back. 00:12:02.920 --> 00:12:04.400 Front knee stays bent. 00:12:04.400 --> 00:12:05.760 You can take a second to bend 00:12:05.760 --> 00:12:09.520 that back knee and get your center right underneath you. 00:12:09.520 --> 00:12:11.160 And then we're gonna repeat. 00:12:11.160 --> 00:12:14.600 Pull the right hip crease back, straighten the front leg. 00:12:14.600 --> 00:12:17.080 And then bend. 00:12:17.080 --> 00:12:21.080 Straighten, inhale, and bend. 00:12:21.080 --> 00:12:22.920 Straighten. 00:12:22.920 --> 00:12:24.560 And bend, sink a little bit deeper, 00:12:24.560 --> 00:12:25.280 lift the chest, 00:12:25.280 --> 00:12:28.080 maybe carve a line with your nose, look up. 00:12:28.080 --> 00:12:30.800 And then slowly release everything down. 00:12:30.800 --> 00:12:33.120 Plant the palms, step the right toes back, 00:12:33.120 --> 00:12:33.960 inhale in. 00:12:33.960 --> 00:12:35.240 Follow that audible breath. 00:12:35.240 --> 00:12:36.080 As you exhale, 00:12:36.080 --> 00:12:40.120 belly to Cobra or Chaturanga to Upward Facing Dog. 00:12:40.120 --> 00:12:42.200 Inhale to lift the chest, 00:12:42.200 --> 00:12:44.200 lengthen through the crown of the head. 00:12:44.200 --> 00:12:46.200 Exhale to soften and release. 00:12:46.200 --> 00:12:47.840 Curl the toes under. 00:12:47.840 --> 00:12:51.480 Press up to Plank or all fours, your choice. 00:12:51.480 --> 00:12:54.000 Take a deep breath in here, 00:12:54.000 --> 00:12:57.461 and then exhale to your Downward Facing Dog. 00:12:59.964 --> 00:13:01.733 Breathe in. 00:13:03.680 --> 00:13:05.474 Breathe out. 00:13:06.880 --> 00:13:08.640 Alright, anchor through the right heel. 00:13:08.640 --> 00:13:12.240 Inhale, slide that left leg up, that imaginary wall. 00:13:12.240 --> 00:13:15.440 So you're really reaching out and extending. 00:13:15.440 --> 00:13:18.600 Dial the left toes down, press into both palms evenly. 00:13:18.600 --> 00:13:19.880 I won't keep you here too long. 00:13:19.880 --> 00:13:22.650 Hug the low ribs in, engage the abs. 00:13:23.760 --> 00:13:26.553 And then slow and steady, step it forward. 00:13:28.320 --> 00:13:31.200 Nice and easy, lift that back knee. 00:13:31.200 --> 00:13:34.280 And then pull the left hip crease back, breathe in. 00:13:34.280 --> 00:13:36.800 Exhale, bend. 00:13:36.800 --> 00:13:39.200 Inhale, straighten. 00:13:39.200 --> 00:13:41.360 Exhale, bend. 00:13:41.360 --> 00:13:43.360 Inhale, straighten. 00:13:43.360 --> 00:13:44.440 Exhale, bend. 00:13:44.440 --> 00:13:47.000 Now we're gonna squeeze the inner thighs to the midline. 00:13:47.000 --> 00:13:48.400 Find that connection to center. 00:13:48.400 --> 00:13:52.120 And inhale, sweep the fingertips forward, up and back. 00:13:52.120 --> 00:13:55.040 Fully embodying the posture here. 00:13:55.040 --> 00:13:58.400 Building it from the ground up, drawing the navel in and up. 00:13:58.400 --> 00:13:59.560 Here we go. 00:13:59.560 --> 00:14:01.720 Inhale, straighten that front leg. 00:14:01.720 --> 00:14:05.200 Move slow, exhale, bend. 00:14:05.200 --> 00:14:07.800 Inhale, straighten. 00:14:07.800 --> 00:14:09.880 Exhale, bend. 00:14:09.880 --> 00:14:13.080 Relax the shoulders, inhale, straighten. 00:14:13.080 --> 00:14:14.480 Exhale, bend. 00:14:14.480 --> 00:14:17.040 Now squeeze the inner thighs to the midline. 00:14:17.040 --> 00:14:18.400 Lift up from the pelvic floor, 00:14:18.400 --> 00:14:21.840 lift your chest and maybe send your gaze up. 00:14:21.840 --> 00:14:23.320 Good, and then slowly release. 00:14:23.320 --> 00:14:24.560 Bring it all the way down. 00:14:24.560 --> 00:14:25.880 Plant the palms, 00:14:25.880 --> 00:14:27.680 step the left toes back, 00:14:27.680 --> 00:14:29.160 and we take a little flow here. 00:14:29.160 --> 00:14:30.720 Inhale, shift forward. 00:14:30.720 --> 00:14:35.120 Belly to Cobra, or Chaturanga to Upward Facing Dog. 00:14:35.120 --> 00:14:39.696 Meeting spot is Downward Facing Dog. 00:14:51.280 --> 00:14:52.720 In Downward Dog, 00:14:52.720 --> 00:14:54.280 we're gonna slowly bend the knees, 00:14:54.280 --> 00:14:56.600 walk the hands all the way back to the toes, 00:14:56.600 --> 00:15:00.600 so Forward Fold at the back edge of your mat. 00:15:00.600 --> 00:15:03.520 Bring the left fingertips to the center of your mat, 00:15:03.520 --> 00:15:05.160 or you can use your block here. 00:15:05.160 --> 00:15:08.400 Bring the earth up to you a little bit. 00:15:08.400 --> 00:15:10.480 And then as if you were pulling a bow and arrow, 00:15:10.480 --> 00:15:14.120 you're gonna bring your right fingertips to your left wrist, 00:15:14.120 --> 00:15:16.000 straighten through your right leg. 00:15:16.000 --> 00:15:17.400 So pull your right hip crease up, 00:15:17.400 --> 00:15:20.240 bend your left knee and pull that bow and arrow all the way 00:15:20.240 --> 00:15:22.640 up across the chest and up to the sky. 00:15:22.640 --> 00:15:24.440 Peek at me if you need to. 00:15:24.440 --> 00:15:25.920 Lengthen the crown of the head, 00:15:25.920 --> 00:15:29.600 spiral your heart towards the sky. 00:15:29.600 --> 00:15:31.840 Breathe. 00:15:31.840 --> 00:15:33.240 Inhale in. 00:15:33.240 --> 00:15:34.880 Exhale, take it right back down 00:15:34.880 --> 00:15:37.884 the way you came, and we'll switch. 00:15:37.884 --> 00:15:39.400 The left hip crease pulls up 00:15:39.400 --> 00:15:40.880 this time to straighten that leg, 00:15:40.880 --> 00:15:41.840 bend the right knee, 00:15:41.840 --> 00:15:47.280 and we pull that bow and arrow all the way up across the chest. 00:15:47.280 --> 00:15:52.163 We lengthen through the crown, following our breath. 00:15:54.600 --> 00:15:58.640 Spiraling the heart all the way up towards the heavens. 00:15:58.640 --> 00:16:02.469 And then on an exhale, taking it all the way back down. 00:16:04.680 --> 00:16:06.760 Beautiful. 00:16:06.760 --> 00:16:08.960 Inhale, halfway lift, your version. 00:16:08.960 --> 00:16:10.800 Just a little reset. 00:16:10.800 --> 00:16:13.140 Exhale to soften and bow. 00:16:14.200 --> 00:16:16.280 Ground through the feet, spread the fingertips. 00:16:16.280 --> 00:16:20.480 Inhale, reach for the sky. All the way up you go. 00:16:20.480 --> 00:16:25.440 Exhale, palms come together and down at your heart space. 00:16:25.440 --> 00:16:27.279 Breathe in. 00:16:28.760 --> 00:16:30.579 Breathe out. 00:16:31.920 --> 00:16:33.720 Reconnect to that audible breath. 00:16:33.720 --> 00:16:35.346 Breathe in. 00:16:36.880 --> 00:16:38.307 Breathe out. 00:16:39.640 --> 00:16:41.680 On your next inhale, reach for the sky. 00:16:41.680 --> 00:16:43.352 Breathe in. 00:16:44.880 --> 00:16:47.372 Breathe out, Forward Fold. 00:16:48.600 --> 00:16:49.480 Nice. 00:16:49.480 --> 00:16:53.040 Inhale, slowly walk it to Plank. 00:16:53.040 --> 00:16:56.840 Stay for the exhale, draw your abs up. 00:16:56.840 --> 00:16:59.956 Stay here, inhale, lengthen through the crown. 00:17:01.400 --> 00:17:04.640 Exhale, stay here, reach through the heels. 00:17:04.640 --> 00:17:06.160 You can always lower to the knees if you need to, 00:17:06.160 --> 00:17:08.640 working on the same action points. 00:17:08.640 --> 00:17:10.640 Last time, inhale in. 00:17:10.640 --> 00:17:14.200 Lift up through the shoulder blades. 00:17:14.200 --> 00:17:17.440 And exhale, stay here. 00:17:17.440 --> 00:17:20.120 Nice, and then slowly lower to the knees. 00:17:20.120 --> 00:17:24.228 Cross the ankles and come through to cross-legged. 00:17:28.600 --> 00:17:29.640 On your next breath then 00:17:29.640 --> 00:17:32.920 you're gonna send the fingertips out left to right, like so. 00:17:32.920 --> 00:17:34.240 We'll do this slowly first and 00:17:34.240 --> 00:17:36.200 then we'll do the pattern together. 00:17:36.200 --> 00:17:38.760 So inhale, we come so that the 00:17:38.760 --> 00:17:40.320 wrists are in line with the shoulders. 00:17:40.320 --> 00:17:42.480 Shoulders are down and relaxed. 00:17:42.480 --> 00:17:44.040 Exhale, keep the heart lifted. 00:17:44.040 --> 00:17:45.120 Lift, lift, lift as you bring 00:17:45.120 --> 00:17:48.560 your palms together, Anjuli Mudra. 00:17:48.560 --> 00:17:49.760 Then chin to chest, 00:17:49.760 --> 00:17:54.800 a little throat chakra lock here as you reach behind. 00:17:54.800 --> 00:17:57.520 Bring the palms together behind the neck. 00:17:57.520 --> 00:17:59.080 Nice stretch here. 00:17:59.080 --> 00:18:02.220 And then inhale, we roll up from the base of the spine 00:18:02.220 --> 00:18:04.880 all the way up through the crown of the head, 00:18:04.880 --> 00:18:07.920 reaching the fingertips all the way up. 00:18:07.920 --> 00:18:10.360 And then we exhale, press some hot air, 00:18:10.360 --> 00:18:13.240 slowly, slowly, slowly down. 00:18:13.240 --> 00:18:16.915 And then we're back to one. 00:18:17.800 --> 00:18:20.560 Let's do it. This is how we're closing our practice today. 00:18:20.560 --> 00:18:23.240 So we really wanna think about, 00:18:23.240 --> 00:18:26.040 the movement is only happening because of the breath. 00:18:26.040 --> 00:18:27.920 Think of it as the fuel, the gas. 00:18:27.920 --> 00:18:29.480 So the length of the breath 00:18:29.480 --> 00:18:32.440 really is the extension of the movement. 00:18:32.440 --> 00:18:34.880 And it can get a little tricky, but it can also feel really 00:18:34.880 --> 00:18:37.240 nice when you feel things start to sync up. 00:18:37.240 --> 00:18:39.160 Let's give it a try. 00:18:39.160 --> 00:18:41.040 I'll guide the way. Here we go. 00:18:41.040 --> 00:18:45.000 Lift the chest, lift through the crown, and begin. 00:18:45.000 --> 00:18:48.280 Inhale, send the fingertips out, left to right. 00:18:48.280 --> 00:18:50.720 Nice slow breath. 00:18:50.720 --> 00:18:53.918 Exhale, hands together at the heart. 00:18:56.080 --> 00:18:56.920 Chin to chest, 00:18:56.920 --> 00:18:59.920 you retain the breath here as you reach behind. 00:18:59.920 --> 00:19:03.543 Then inhale, belly draws up, we reach. 00:19:04.760 --> 00:19:07.527 Exhale, press. 00:19:10.440 --> 00:19:12.766 Inhale, halfway. 00:19:15.720 --> 00:19:18.569 Exhale, palms together. 00:19:21.640 --> 00:19:25.012 Chin to chest, reach behind, inhale. 00:19:29.360 --> 00:19:31.634 Exhale, press. 00:19:34.960 --> 00:19:37.080 I'll guide one more round and then leave you to it. 00:19:37.080 --> 00:19:39.537 Inhale, halfway. 00:19:41.490 --> 00:19:44.502 Exhale, palms together. 00:19:47.680 --> 00:19:49.840 Chin to chest, reach behind. 00:19:49.840 --> 00:19:51.988 Inhale, rise up. 00:19:55.040 --> 00:19:58.164 Exhale, float it down. 00:20:00.840 --> 00:20:03.480 Now let your breath fuel these gestures, 00:20:03.480 --> 00:20:05.529 see what happens. 00:20:40.400 --> 00:20:43.585 Wherever you are, do one more round. 00:21:00.977 --> 00:21:03.480 We'll meet you in Sukhasana. 00:21:03.480 --> 00:21:05.200 Nice, easy cross-legged seat. 00:21:05.200 --> 00:21:10.340 You can allow the hands to rest gently on the body somewhere. 00:21:12.126 --> 00:21:14.726 And just notice how you feel. 00:21:16.280 --> 00:21:18.989 Just remember when you're learning something new, 00:21:20.280 --> 00:21:22.490 give yourself grace. 00:21:23.280 --> 00:21:26.000 Let it be motivating. 00:21:26.000 --> 00:21:27.760 Great reason to come back to the mat. 00:21:27.760 --> 00:21:29.794 Try again. 00:21:31.840 --> 00:21:34.640 Just notice how you're feeling, 00:21:34.640 --> 00:21:40.135 what thoughts are coming across your mind. 00:21:47.440 --> 00:21:49.200 Great work today. 00:21:49.200 --> 00:21:52.080 As you step off the mat, you can start to notice when 00:21:52.080 --> 00:21:55.080 you sync up with your breath in your daily life and 00:21:55.080 --> 00:21:57.080 when it could be beneficial to sync up 00:21:57.080 --> 00:21:59.520 with your breath a little bit more, 00:21:59.520 --> 00:22:03.760 with a little more awareness in your daily life. 00:22:03.760 --> 00:22:08.040 Let's bring the palms together right up to the third eye. 00:22:08.040 --> 00:22:12.466 Take one final breath in, sit up nice and tall. 00:22:14.360 --> 00:22:19.852 And one last breath together as we bow the head, the heart. 00:22:21.720 --> 00:22:24.280 And say, tah-tah for now. 00:22:24.280 --> 00:22:26.120 See you tomorrow. 00:22:26.120 --> 00:22:27.943 Namaste. 00:22:27.943 --> 00:22:30.577 (upbeat rhythmic music)