WEBVTT 00:00:00.103 --> 00:00:01.440 - Hello my darling friends, 00:00:01.440 --> 00:00:04.920 welcome back to Flow, your 30 Day Yoga Journey. 00:00:04.920 --> 00:00:08.560 Today is Day 9, Release. 00:00:08.560 --> 00:00:10.205 Let's get started. 00:00:12.207 --> 00:00:16.968 (gentle rhythmic music) 00:00:31.360 --> 00:00:33.680 Alright, come on down to the ground. 00:00:33.680 --> 00:00:34.800 Find a comfortable seat, 00:00:34.800 --> 00:00:37.040 and we're gonna bring the palms together 00:00:37.040 --> 00:00:42.160 and start to rub them together to begin this session. 00:00:42.160 --> 00:00:44.228 Thank you for being here. 00:00:45.600 --> 00:00:49.280 Slowly dropping into the moment. 00:00:49.280 --> 00:00:52.640 Today, the invitation to 00:00:52.640 --> 00:00:55.440 release any expectation of 00:00:55.440 --> 00:01:00.304 how the rest of your journey is going to go. 00:01:02.240 --> 00:01:05.120 We'll release stress, 00:01:05.120 --> 00:01:07.080 any tension we might be holding, 00:01:07.080 --> 00:01:09.760 in the body, tension that you know of, 00:01:09.760 --> 00:01:12.608 or tension that you're maybe not aware of. 00:01:14.080 --> 00:01:18.960 Continuing to deepen our relationship with the breath. 00:01:18.960 --> 00:01:23.280 Creating a fluid conversation with the mind and the body. 00:01:23.280 --> 00:01:24.600 Get a little faster here, 00:01:24.600 --> 00:01:26.920 create a little heat, some friction. 00:01:26.920 --> 00:01:28.600 Sit up nice and tall. 00:01:28.600 --> 00:01:30.200 Take a deep breath in. 00:01:30.200 --> 00:01:31.160 And as you exhale, 00:01:31.160 --> 00:01:33.240 bring your hands to your heart center, 00:01:33.240 --> 00:01:35.997 close your eyes. 00:01:39.760 --> 00:01:42.400 You can affirm here if you like. 00:01:42.400 --> 00:01:47.782 You can repeat after me quietly in your head or whisper, 00:01:49.480 --> 00:01:52.142 "I release 00:01:52.142 --> 00:01:56.246 "that which no longer serves." 00:01:59.920 --> 00:02:04.748 Mhmmm, an oldie but a goodie. (chuckles) 00:02:05.600 --> 00:02:10.052 "I release that which no longer serves." 00:02:12.080 --> 00:02:14.320 Inhale in. 00:02:14.320 --> 00:02:16.360 Exhale to bat the eyelashes open. 00:02:16.360 --> 00:02:19.280 Let's take it on forward, hi, Benji, 00:02:19.280 --> 00:02:22.078 into a Tabletop Position. 00:02:23.960 --> 00:02:25.800 Spread the fingertips wide. 00:02:25.800 --> 00:02:29.240 Inhale, drop the belly, look forward. 00:02:29.240 --> 00:02:32.800 Cow. Exhale, round the spine, chin to chest. 00:02:32.800 --> 00:02:34.680 Really tuck your tailbone here today. 00:02:34.680 --> 00:02:37.280 Press into the tops of the feet. 00:02:37.280 --> 00:02:41.080 Good, inhale, tailbone lifts up. 00:02:41.080 --> 00:02:43.080 Heart forward. 00:02:43.080 --> 00:02:44.960 Exhale, round the spine, 00:02:44.960 --> 00:02:48.793 chin to chest, tailbone lengthens down. 00:02:50.160 --> 00:02:51.735 Inhale. 00:02:53.640 --> 00:02:55.395 Exhale. 00:02:58.120 --> 00:03:00.320 Nice. Inhale to Tabletop, 00:03:00.320 --> 00:03:02.760 drop the elbows exactly where the hands are, 00:03:02.760 --> 00:03:05.400 spread the fingertips wide. 00:03:05.400 --> 00:03:08.920 Forearms parallel, then gently walk the knees back, 00:03:08.920 --> 00:03:13.560 tailbone lifts up towards the sky. 00:03:13.560 --> 00:03:14.760 And we melt the heart, 00:03:14.760 --> 00:03:16.520 opening up through the shoulders, 00:03:16.520 --> 00:03:19.280 lengthening through the side body. 00:03:19.280 --> 00:03:21.040 Stay connected with your hands, 00:03:21.040 --> 00:03:24.440 so find that hand to earth connection to root you here, 00:03:24.440 --> 00:03:26.040 little stability. 00:03:26.040 --> 00:03:27.280 Breathe into the belly, 00:03:27.280 --> 00:03:30.192 forehead might come to the ground. 00:03:32.240 --> 00:03:35.074 Continue to deepen your breath. 00:03:41.040 --> 00:03:42.960 Nice, then carve a line with your nose. 00:03:42.960 --> 00:03:47.480 Look forward, slide all the way forward through to your belly. 00:03:47.480 --> 00:03:49.360 Press the pubic bone into the earth, 00:03:49.360 --> 00:03:50.240 and as you're ready, 00:03:50.240 --> 00:03:54.240 slowly tuck the chin and rise up to Sphinx Pose. 00:03:54.240 --> 00:03:57.760 Sphinx Pose, press into the tops of the feet. 00:03:57.760 --> 00:03:59.240 Ground down through your elbows, 00:03:59.240 --> 00:04:03.720 find extension through the crown of your head. 00:04:03.720 --> 00:04:05.120 Inhale in here. 00:04:05.120 --> 00:04:07.440 Exhale, slowly release and lower. 00:04:07.440 --> 00:04:10.200 You're gonna send the fingertips behind you now. 00:04:10.200 --> 00:04:13.440 Peek at me if you need to, palms face down. 00:04:13.440 --> 00:04:15.200 Reach the fingertips back. 00:04:15.200 --> 00:04:16.120 Inhale in. 00:04:16.120 --> 00:04:20.440 Exhale, lift the head, the neck, but keep the neck long. 00:04:20.440 --> 00:04:21.920 So gaze is straight down, 00:04:21.920 --> 00:04:24.160 we draw the shoulder blades together, 00:04:24.160 --> 00:04:26.756 spinal extension, breathe in. 00:04:27.880 --> 00:04:29.640 Nice, mindfully release, 00:04:29.640 --> 00:04:31.600 hands come underneath the shoulders. 00:04:31.600 --> 00:04:34.560 We press up to all fours. 00:04:34.560 --> 00:04:37.600 Good, curl the toes under, walk the hands back, 00:04:37.600 --> 00:04:40.400 knees open to our squat position. 00:04:40.400 --> 00:04:41.640 Just check in with the feet. 00:04:41.640 --> 00:04:44.120 Notice if this is changing at all or your relationship 00:04:44.120 --> 00:04:46.640 to being asked to do it is changing at all. 00:04:46.640 --> 00:04:48.522 If not, that's okay. 00:04:50.080 --> 00:04:54.360 And then we're gonna walk it all the way out to a Plank. 00:04:54.360 --> 00:04:56.960 Reach the heels back, half Plank, 00:04:56.960 --> 00:05:01.008 lower the knees if you like, otherwise full Plank, breathing. 00:05:01.750 --> 00:05:03.234 Hmm. 00:05:06.040 --> 00:05:08.600 Lifting up through the upper back body, 00:05:08.600 --> 00:05:10.280 crown of the head reaching forward. 00:05:10.280 --> 00:05:13.160 You got it, you're here for three, 00:05:13.160 --> 00:05:13.920 two 00:05:13.920 --> 00:05:14.840 and one. 00:05:14.840 --> 00:05:19.000 Hips go high and back, Downward Facing Dog. 00:05:19.000 --> 00:05:21.519 Take a couple moments here. 00:05:22.720 --> 00:05:25.560 And just notice, remember, 00:05:25.560 --> 00:05:30.810 the movement is an expression 00:05:32.278 --> 00:05:33.960 of the inner conversation. 00:05:33.960 --> 00:05:35.320 So as I guide you, 00:05:35.320 --> 00:05:38.320 you can kind of make it your own by noticing 00:05:38.320 --> 00:05:43.106 how you're feeling in each shape, with each action. 00:05:45.800 --> 00:05:47.120 With every breath. 00:05:47.120 --> 00:05:48.000 Okay. 00:05:48.000 --> 00:05:49.400 Anchor the left heel. 00:05:49.400 --> 00:05:51.480 Inhale, lift the right leg up high. 00:05:51.480 --> 00:05:53.520 Exhale, send the right foot forward 00:05:53.520 --> 00:05:55.720 and lower your back knee. 00:05:55.720 --> 00:05:58.920 Bring the right hand over towards the left side of 00:05:58.920 --> 00:06:01.720 your mat and keep it nice and easy here. 00:06:01.720 --> 00:06:04.480 So maybe not lifting the back knee just yet, 00:06:04.480 --> 00:06:07.640 keeping it nice and soft in the skin of the face. 00:06:07.640 --> 00:06:10.200 Just breathing deep. 00:06:11.495 --> 00:06:12.720 And then bring your right hand 00:06:12.720 --> 00:06:15.160 back to the right edge of your mat. 00:06:15.160 --> 00:06:16.320 Lift your back knee now. 00:06:16.320 --> 00:06:17.600 Step your right toes back and 00:06:17.600 --> 00:06:20.240 just go right to that Downward Facing Dog. 00:06:20.240 --> 00:06:25.440 Inhale in, heart melts back, low ribs hug in. 00:06:25.440 --> 00:06:27.557 Good, exhale. 00:06:29.080 --> 00:06:31.000 Inhale, lift the left leg up high. 00:06:31.000 --> 00:06:33.240 Slide it up that imaginary wall. 00:06:33.240 --> 00:06:34.790 Exhale, shift it forward, 00:06:34.790 --> 00:06:37.280 step it forward, lower the right knee. 00:06:37.280 --> 00:06:39.200 Bring the left hand over to the 00:06:39.200 --> 00:06:40.760 right side of your mat and just breathe, 00:06:40.760 --> 00:06:43.447 pulling that left hip crease back. 00:06:44.718 --> 00:06:46.327 Hmm. 00:06:49.120 --> 00:06:51.400 Bring the left hand back to frame the foot. 00:06:51.400 --> 00:06:55.080 Lift the back knee, step it to Plank, inhale in. 00:06:55.080 --> 00:06:58.840 Exhale, Downward Facing Dog. 00:06:58.840 --> 00:07:01.240 Bring the heels together now so 00:07:01.240 --> 00:07:04.040 they don't have to touch but just turn the heels in. 00:07:04.040 --> 00:07:08.520 Inhale in here as you bend the knees wide like a frog. 00:07:08.520 --> 00:07:11.000 And then exhale, drop the heels. 00:07:11.000 --> 00:07:11.960 Two more like that. 00:07:11.960 --> 00:07:14.480 Inhale, bend, wide. 00:07:14.480 --> 00:07:16.600 Exhale, drop the heels. 00:07:16.600 --> 00:07:17.960 Claw through the fingertips. 00:07:17.960 --> 00:07:20.520 Last one, you got this. 00:07:20.520 --> 00:07:22.680 Lovely, then we'll bring the 00:07:22.680 --> 00:07:25.320 heels back in line with the toes and the ankles. 00:07:25.320 --> 00:07:27.040 And slow and steady, when you're ready, 00:07:27.040 --> 00:07:29.960 start to make your way up to the top of your mat. 00:07:29.960 --> 00:07:32.960 Feet hip width apart is where we will meet, 00:07:32.960 --> 00:07:35.240 Standing Forward Fold. 00:07:35.240 --> 00:07:38.403 Utanasana at the top of the mat. 00:07:40.000 --> 00:07:42.000 Clasp opposite elbow with 00:07:42.000 --> 00:07:45.840 opposite hand and begin to rock gently side to side, 00:07:45.840 --> 00:07:47.480 relax the weight of the head over, 00:07:47.480 --> 00:07:49.988 listen to the sound of your breath. 00:07:54.720 --> 00:07:57.680 I love to use my creative mind 00:07:57.680 --> 00:08:01.840 in Forward Folds and just imagine this weight, 00:08:01.840 --> 00:08:04.320 any weight I've been carrying on my back, 00:08:04.320 --> 00:08:07.560 any tension in my shoulders, 00:08:07.560 --> 00:08:12.700 any worry or anxiety in my brain just spills off here 00:08:12.700 --> 00:08:16.200 and kind of reintegrates back into the earth. 00:08:16.200 --> 00:08:21.239 I don't need to carry it around in my body anymore. 00:08:22.600 --> 00:08:24.640 Release the arms that you haven't already. 00:08:24.640 --> 00:08:26.280 Bend your knees generously and 00:08:26.280 --> 00:08:28.720 connect to your feet to support the low back. 00:08:28.720 --> 00:08:32.982 Draw the navel in and let's roll it up to stand. 00:08:37.720 --> 00:08:42.680 And the sun has come out here where I am. 00:08:42.680 --> 00:08:45.480 And we're in Mountain Pose. 00:08:45.480 --> 00:08:48.209 Lengthen through the crown of the head. 00:08:50.160 --> 00:08:52.974 Ground through all four corners of the feet. 00:08:53.880 --> 00:08:55.760 And when you're ready, spread the fingertips, 00:08:55.760 --> 00:08:58.880 inhale, sweep the arms all the way up. 00:08:58.880 --> 00:09:00.440 Exhale, wiggle the fingertips 00:09:00.440 --> 00:09:04.240 as you bend the knees and slow and steady Forward Fold. 00:09:04.240 --> 00:09:07.760 Inhale, halfway lift with airplane arms. 00:09:07.760 --> 00:09:09.680 So you're gonna send the fingertips back, 00:09:09.680 --> 00:09:11.080 just like we did on the belly. 00:09:11.080 --> 00:09:14.240 Palms face down, draw the shoulder blades together. 00:09:14.240 --> 00:09:15.720 Cool. Inhale in again here and 00:09:15.720 --> 00:09:18.600 then use your exhale to cascade it down. 00:09:18.600 --> 00:09:21.130 Back up the way we came, inhale, root to rise, 00:09:21.130 --> 00:09:23.760 reach, reach, reach. 00:09:23.760 --> 00:09:25.480 And exhale, wiggle the fingertips, 00:09:25.480 --> 00:09:28.200 take it right back down into the fold. 00:09:28.200 --> 00:09:30.600 Inhale, halfway lift again, airplane arms. 00:09:30.600 --> 00:09:32.480 Lengthen through the crown of the head. 00:09:32.480 --> 00:09:35.640 Exhale to soften and fold. 00:09:35.640 --> 00:09:37.160 Step the right foot back. 00:09:37.160 --> 00:09:39.800 Step the left foot back, Plank Pose. 00:09:39.800 --> 00:09:42.400 Extension through the crown of the head. 00:09:42.400 --> 00:09:44.720 I know I keep saying that, but just keep working there. 00:09:44.720 --> 00:09:46.720 Inhale in again here. 00:09:46.720 --> 00:09:49.920 And use your exhale to lower all the way to your belly. 00:09:49.920 --> 00:09:53.480 Inhale for Cobra, lift. 00:09:53.480 --> 00:09:56.440 Exhale to soften and release. 00:09:56.440 --> 00:09:59.240 Send the fingertips back, palms face down. 00:09:59.240 --> 00:10:01.760 Inhale, lift the head, the neck, the chest, 00:10:01.760 --> 00:10:06.480 but keep the gaze straight down for this one so nice long neck. 00:10:06.480 --> 00:10:09.040 Beautiful, slowly release. 00:10:09.040 --> 00:10:10.520 Press the palms into the earth. 00:10:10.520 --> 00:10:11.720 You get to choose here whether 00:10:11.720 --> 00:10:15.520 you press up to all fours or Plank Pose, 00:10:15.520 --> 00:10:19.200 and then we'll meet in Downward Facing Dog. 00:10:19.200 --> 00:10:20.520 In Down Dog, inhale, 00:10:20.520 --> 00:10:23.960 slide the right leg up that imaginary wall. 00:10:23.960 --> 00:10:25.320 And on an exhale, 00:10:25.320 --> 00:10:27.240 squeeze the right knee up into the chest 00:10:27.240 --> 00:10:29.560 and then step it up into your lunge. 00:10:29.560 --> 00:10:32.000 Beautiful, pivot on your back foot. 00:10:32.000 --> 00:10:33.720 As you're ready, inhale, 00:10:33.720 --> 00:10:36.560 keep that front knee bent as we reach the left fingertips 00:10:36.560 --> 00:10:40.379 all the way up and back for Warrior II. 00:10:41.890 --> 00:10:45.240 Inhale to lift and lengthen through the crown. 00:10:45.240 --> 00:10:49.280 Exhale to pull the pinkies back in space and lift your chest. 00:10:49.280 --> 00:10:52.400 One more breath here, inhale in. 00:10:52.400 --> 00:10:54.920 And exhale. 00:10:54.920 --> 00:10:56.360 Now listen carefully. 00:10:56.360 --> 00:10:59.440 We're gonna send the left fingertips down and 00:10:59.440 --> 00:11:02.800 bring both fingertips forward as you pivot on your back foot. 00:11:02.800 --> 00:11:04.840 Peek at me if you need to. 00:11:04.840 --> 00:11:07.040 Navel draws in to support you here. 00:11:07.040 --> 00:11:10.480 And then you're gonna pull the shoulders back in space. 00:11:10.480 --> 00:11:12.960 Good, inhale in, lift your chest. 00:11:12.960 --> 00:11:15.480 Exhale, send the fingertips back, 00:11:15.480 --> 00:11:18.440 crown of the head forward, palms face down. 00:11:18.440 --> 00:11:21.840 Heart looking forward, maybe your, sorry, 00:11:21.840 --> 00:11:22.640 heart reaching forward. 00:11:22.640 --> 00:11:27.760 Maybe you're looking into and imaginary pool of water here, 00:11:27.760 --> 00:11:29.640 seeing your reflexion. 00:11:29.640 --> 00:11:31.240 Back leg is super strong. 00:11:31.240 --> 00:11:33.960 You got this. 00:11:33.960 --> 00:11:36.200 Extension through the crown. 00:11:36.200 --> 00:11:40.000 Then fingertips go down to come all the way up, high lunge. 00:11:40.000 --> 00:11:42.200 Woo, breathe in. 00:11:42.200 --> 00:11:44.640 Breathe out, take it all the way back down to the mat. 00:11:44.640 --> 00:11:47.720 Awesome. Plant the palms, step the right toes back. 00:11:47.720 --> 00:11:48.840 Inhale in. 00:11:48.840 --> 00:11:54.080 Exhale, belly to Cobra or Chaturanga to Upward Facing Dog. 00:11:54.080 --> 00:11:56.520 Inhale in to lift your heart and then exhale, 00:11:56.520 --> 00:11:58.960 release everything down. 00:11:58.960 --> 00:12:01.400 Locust variation. Send the fingertips back. 00:12:01.400 --> 00:12:02.680 Press into the pubic bone, 00:12:02.680 --> 00:12:05.200 inhale, find that extension through the crown. 00:12:05.200 --> 00:12:07.560 Maybe lift a little higher. 00:12:07.560 --> 00:12:09.720 And then exhale to release. 00:12:09.720 --> 00:12:13.520 Press up to all fours or Plank, breathe in. 00:12:13.520 --> 00:12:16.080 Exhale, Downward Facing Dog. 00:12:16.080 --> 00:12:17.360 Let's keep it moving. 00:12:17.360 --> 00:12:21.920 Inhale, slide the left leg up the wall. 00:12:21.920 --> 00:12:23.920 Exhale, shift it forward. 00:12:23.920 --> 00:12:26.800 From center, step it up. 00:12:26.800 --> 00:12:29.640 Pivot on the back foot, keep that front knee bent. 00:12:29.640 --> 00:12:32.080 Lead with center, so navel draws in, 00:12:32.080 --> 00:12:33.960 and that helps lift you up through the spine, 00:12:33.960 --> 00:12:38.120 right fingertips reach forward, up, and all the way back. 00:12:38.120 --> 00:12:41.311 Take a moment here to find your alignment. 00:12:44.440 --> 00:12:48.240 Think of the body as one moving part. 00:12:48.240 --> 00:12:49.720 So you make one adjustment, 00:12:49.720 --> 00:12:54.360 and then it kind of affects something else. 00:12:54.360 --> 00:12:57.200 Creating a presence in the body. 00:12:58.800 --> 00:13:01.840 Beautiful. Now inhale in here, exhale, slow and steady, 00:13:01.840 --> 00:13:04.400 right fingertips are gonna come down. 00:13:04.400 --> 00:13:07.720 Your center moves you as you slowly come forward, 00:13:07.720 --> 00:13:09.560 pivot on the back foot. 00:13:09.560 --> 00:13:10.800 Fingertips reach forward, 00:13:10.800 --> 00:13:13.920 then actively draw the shoulders back in space, 00:13:13.920 --> 00:13:16.528 hold onto your core. 00:13:18.040 --> 00:13:19.800 Breathe in. 00:13:19.800 --> 00:13:21.200 Breathe out. 00:13:21.200 --> 00:13:23.360 Breathe in, get really tall in the spine. 00:13:23.360 --> 00:13:26.160 As you exhale, you're gonna send the fingertips back in space, 00:13:26.160 --> 00:13:27.880 crown of the head forward. 00:13:27.880 --> 00:13:28.960 We lean forward and 00:13:28.960 --> 00:13:32.320 we have a strong presence in that back leg, 00:13:32.320 --> 00:13:34.920 so really active. 00:13:34.920 --> 00:13:38.240 Take a look down into the pond, see your reflexion. 00:13:38.240 --> 00:13:43.000 This is definitely always a Zoolander moment for me. 00:13:43.000 --> 00:13:44.400 Who am I? 00:13:44.400 --> 00:13:46.720 And then squeeze the inner thighs to the midline as you 00:13:46.720 --> 00:13:49.440 slowly send the fingertips down to come up. 00:13:49.440 --> 00:13:53.708 Big, powerful high lunge here as you reach towards the sky. 00:13:55.040 --> 00:13:56.720 Nice, inhale in. 00:13:56.720 --> 00:13:59.960 Exhale, slowly release it back down. 00:13:59.960 --> 00:14:02.560 Plant the palms, step the left toes back, 00:14:02.560 --> 00:14:06.440 belly to Cobra or Chaturanga to Upward Facing Dog. 00:14:06.440 --> 00:14:10.440 Use your inhale to lift your heart and use your exhale to 00:14:10.440 --> 00:14:15.240 soften all the way back down to the earth. 00:14:15.240 --> 00:14:17.360 Inhale for Locust. 00:14:17.360 --> 00:14:20.040 Exhale, draw the navel in and up. 00:14:20.040 --> 00:14:22.800 Lift the head, send the fingertips back. 00:14:22.800 --> 00:14:27.680 Maybe we lift the toes and ankles here, maybe. 00:14:27.680 --> 00:14:32.080 Press the pubic bone into the earth. 00:14:32.080 --> 00:14:33.920 Inhale in to inflate, 00:14:33.920 --> 00:14:37.680 and then exhale to soften and release everything. 00:14:37.680 --> 00:14:40.440 Plant the palms, curl the toes under. 00:14:40.440 --> 00:14:43.360 Press up to all fours for Plank. 00:14:43.360 --> 00:14:44.920 Breathe in. 00:14:44.920 --> 00:14:47.441 Breathe out, Downward Dog. 00:14:49.120 --> 00:14:50.923 Breathe here. 00:15:02.560 --> 00:15:05.880 Inhale, carve a line with the nose, look forward. 00:15:05.880 --> 00:15:08.320 Exhale, make your way to the top of the mat. 00:15:08.320 --> 00:15:11.440 Baby steps, maybe a float, maybe a hop. 00:15:11.440 --> 00:15:14.280 Maybe a little grapevine, do-si-do. 00:15:14.280 --> 00:15:16.120 Forward Fold at the top. 00:15:16.120 --> 00:15:18.600 Feet hip width apart or flush together. 00:15:18.600 --> 00:15:21.040 Doesn't matter to me, just nice conscious footing. 00:15:21.040 --> 00:15:23.680 So you get to choose. 00:15:23.680 --> 00:15:25.403 Forward Fold. 00:15:26.680 --> 00:15:30.800 Inhale, halfway lift, send the fingertips back. 00:15:30.800 --> 00:15:32.640 Exhale to release. 00:15:32.640 --> 00:15:33.680 Root to rise here. 00:15:33.680 --> 00:15:35.720 Squeeze the legs, the feet are together. 00:15:35.720 --> 00:15:38.360 Inhale, reach for the sky. 00:15:38.360 --> 00:15:43.120 And exhale, hands back down to the heart, Prayer Position. 00:15:43.120 --> 00:15:45.960 Try not to fidget here if you can. 00:15:45.960 --> 00:15:49.280 Resist the urge, just notice. 00:15:49.280 --> 00:15:51.362 Breathe, observe. 00:15:53.280 --> 00:15:55.080 Notice where you might be clenching. 00:15:55.080 --> 00:15:59.009 Can you soften or release there? 00:16:00.840 --> 00:16:04.600 Notice the thoughts that come floating by like clouds. 00:16:04.600 --> 00:16:06.722 Can you 00:16:06.722 --> 00:16:10.494 acknowledge them and then release them? 00:16:19.400 --> 00:16:21.246 Alright, inhale in, as you exhale, you can 00:16:21.246 --> 00:16:23.800 bat your eyelashes open if you haven't already. 00:16:23.800 --> 00:16:25.400 Lift the sternum to the thumbs. 00:16:25.400 --> 00:16:27.520 We're gonna shift the weight to the left foot. 00:16:27.520 --> 00:16:31.160 I step back on my mat just for camera, 00:16:31.160 --> 00:16:33.400 but you can stay at the front of your mat if you like, 00:16:33.400 --> 00:16:36.000 or step back with me. 00:16:36.000 --> 00:16:37.280 Shifting the weight to the left foot. 00:16:37.280 --> 00:16:39.680 We're gonna inhale, lift the right knee up. 00:16:39.680 --> 00:16:41.200 Now this is easier said than done, 00:16:41.200 --> 00:16:45.280 so you can always use a little wall or a piece of furniture, 00:16:45.280 --> 00:16:46.680 or if you're practicing with someone, 00:16:46.680 --> 00:16:51.680 you can use them (chuckles) as a little kickstand. 00:16:51.680 --> 00:16:54.440 But you also have the good stuff right here. 00:16:54.440 --> 00:16:58.080 So try to connect your hips to your low ribs. 00:16:58.080 --> 00:17:03.160 You have your abs here to help you find that lift. 00:17:03.160 --> 00:17:07.017 And we're here, Standing One-Legged Tadasana. 00:17:09.640 --> 00:17:12.160 Breathe in, stand up a little taller. 00:17:12.160 --> 00:17:13.000 Breathe out. 00:17:13.000 --> 00:17:15.960 You're gonna slowly, slowly, 00:17:15.960 --> 00:17:19.080 send the heart forward, send the foot back. 00:17:19.080 --> 00:17:20.680 Maybe point the right toes, 00:17:20.680 --> 00:17:22.920 just help give you a little extension there. 00:17:22.920 --> 00:17:25.240 And then if it feels available or fun, 00:17:25.240 --> 00:17:27.520 we might reach the fingertips back, 00:17:27.520 --> 00:17:30.310 airplane arms, 00:17:30.310 --> 00:17:32.900 draw the shoulder blades together. 00:17:34.320 --> 00:17:37.101 Extension through the crown of the head. 00:17:38.920 --> 00:17:41.360 Beautiful, inhale in. 00:17:41.360 --> 00:17:42.640 Wherever you are, exhale, 00:17:42.640 --> 00:17:46.160 see if you can come back to that Standing One-Legged Tadasana, 00:17:46.160 --> 00:17:48.400 even if it's just for a moment. 00:17:48.400 --> 00:17:51.040 And then release. 00:17:51.040 --> 00:17:53.440 So we release the leg and we also release that experience. 00:17:53.440 --> 00:17:57.440 Like, okay, cool, my balance is not that great today. 00:17:57.440 --> 00:17:58.160 Let's try it again, 00:17:58.160 --> 00:17:59.460 or maybe it's wonderful, and you're like, 00:17:59.460 --> 00:18:01.920 "Wow, it's coming together." 00:18:01.920 --> 00:18:03.120 Here we go. 00:18:03.120 --> 00:18:04.800 Left leg lifts up. 00:18:04.800 --> 00:18:08.240 Imagine you're lifting from center. 00:18:08.240 --> 00:18:10.334 Whatever that means to you. 00:18:11.600 --> 00:18:12.640 Nice and slow. 00:18:12.640 --> 00:18:16.000 I like to really slow these balancing postures down so 00:18:16.000 --> 00:18:20.725 that I am recruiting all of my core muscles 00:18:20.725 --> 00:18:22.880 and not just kind of doing them on a wing in a prayer. 00:18:22.880 --> 00:18:26.240 I feel like I did that for many years. 00:18:26.240 --> 00:18:27.960 There's a good metaphor there. 00:18:27.960 --> 00:18:31.760 Okay. Here we go, lift the sternum to the thumbs. 00:18:31.760 --> 00:18:32.480 And start to play. 00:18:32.480 --> 00:18:35.160 Shift your heart forward, gaze forward, 00:18:35.160 --> 00:18:37.412 left leg kicks back. 00:18:40.040 --> 00:18:42.600 Maybe we send the fingertips back. 00:18:42.600 --> 00:18:46.680 I like to imagine pressing my palms into like some dense air 00:18:46.680 --> 00:18:49.120 or maybe a little sheet of plexiglass, 00:18:49.120 --> 00:18:50.800 something here to really help 00:18:50.800 --> 00:18:53.659 me find that extension in the crown. 00:18:54.840 --> 00:18:56.418 Breathe. 00:18:58.800 --> 00:19:02.320 All that ab work of drawing the navel to the spine, 00:19:02.320 --> 00:19:03.861 find that here. 00:19:05.000 --> 00:19:05.800 Lovely. 00:19:05.800 --> 00:19:09.600 And then slowly release, fall out of it, laugh. 00:19:09.600 --> 00:19:11.920 Fart, chuckle. 00:19:11.920 --> 00:19:14.760 Come back to that Standing One-Legged Tadasana, 00:19:14.760 --> 00:19:15.920 wherever you are. 00:19:15.920 --> 00:19:17.823 Just capture it for a moment. 00:19:19.120 --> 00:19:20.800 And then let it go. 00:19:20.800 --> 00:19:22.160 Awesome work. 00:19:22.160 --> 00:19:25.720 Alright, now come to stand in the center of your mat. 00:19:25.720 --> 00:19:29.040 Feet a little bit wider than hip width apart. 00:19:29.040 --> 00:19:31.120 We're gonna end with one of my 00:19:31.120 --> 00:19:36.040 favorite moves here today to release any stagnant energy. 00:19:36.040 --> 00:19:39.520 So if this is new for you, you're gonna find a soft knee. 00:19:39.520 --> 00:19:42.240 So very important not to lock up the knees here, 00:19:42.240 --> 00:19:44.040 and a soft malleable foot, 00:19:44.040 --> 00:19:46.400 whatever that means to you. 00:19:46.400 --> 00:19:48.400 Your body will know. 00:19:48.400 --> 00:19:51.120 And we'll just shift our weight a little left to right, 00:19:51.120 --> 00:19:53.080 and the arms are gonna be loose, 00:19:53.080 --> 00:19:54.720 like noodles. 00:19:54.720 --> 00:19:57.520 And there's so many different 00:19:57.520 --> 00:20:00.560 modalities that do a version of this. 00:20:00.560 --> 00:20:03.400 And I think there's a good reason for that. 00:20:03.400 --> 00:20:05.480 But for today, let's not think too hard. 00:20:05.480 --> 00:20:10.560 Just allow our gaze to be soft, shift a little left to right. 00:20:10.560 --> 00:20:12.400 And maybe you find a little 00:20:12.400 --> 00:20:16.560 breath pattern here that feels good. 00:20:20.520 --> 00:20:25.040 Maybe you find a little weight in the swing of the arms that 00:20:25.040 --> 00:20:29.194 results in inevitably a little 00:20:29.194 --> 00:20:32.067 booty smack. 00:20:35.800 --> 00:20:37.880 And for the next 30 seconds, 00:20:37.880 --> 00:20:42.160 try to embody this gesture fully here in the present moment. 00:20:42.160 --> 00:20:46.115 Let go of any thoughts, 00:20:46.115 --> 00:20:49.277 any expectations, 00:20:49.277 --> 00:20:51.560 release them. 00:20:51.560 --> 00:20:55.600 And swing the arms, moving your center, 00:20:55.600 --> 00:20:58.120 left to right. 00:21:02.040 --> 00:21:04.760 We call this Knocking On Heaven's Door. 00:21:04.760 --> 00:21:08.280 And you will get to this moment where you feel like an idiot. 00:21:08.280 --> 00:21:09.320 (laughs) 00:21:09.320 --> 00:21:12.160 And then that's the greatest moment because you're like, 00:21:12.160 --> 00:21:13.960 "Yeah, cool." 00:21:13.960 --> 00:21:15.400 I'm gonna keep doing it anyway 00:21:15.400 --> 00:21:20.520 'cause it feels like something is stirring in me. 00:21:20.520 --> 00:21:22.482 Five more seconds. 00:21:25.240 --> 00:21:28.500 And then slowly begin 00:21:28.500 --> 00:21:30.960 to wind it down, 00:21:30.960 --> 00:21:33.840 coming to stand in Tadasana. 00:21:33.840 --> 00:21:35.560 Feet together, really together, 00:21:35.560 --> 00:21:38.534 arms gently at your side. 00:21:41.960 --> 00:21:45.640 Slowly bring your right hand to your heart center. 00:21:45.640 --> 00:21:47.600 And your left hand to your heart center. 00:21:47.600 --> 00:21:51.106 Palms in prayer or palms on the chest. 00:21:52.280 --> 00:21:54.107 Great work today. 00:21:56.240 --> 00:22:00.040 Now you have this in your vocabulary, 00:22:00.040 --> 00:22:03.741 the invitation, the tool, 00:22:03.741 --> 00:22:06.196 the choice to release. 00:22:11.920 --> 00:22:15.099 Release any tension in the forehead. 00:22:17.080 --> 00:22:20.920 Inhale, draw the thumbs up there. 00:22:20.920 --> 00:22:23.202 Give a little massage. 00:22:26.080 --> 00:22:28.667 Exhale, relax your shoulders. 00:22:30.360 --> 00:22:31.360 Great work. 00:22:31.360 --> 00:22:34.560 Look forward to seeing you tomorrow. 00:22:34.560 --> 00:22:37.720 Let's take one final breath in from the heels, 00:22:37.720 --> 00:22:40.120 the soles of feet all the way to the crown of the head. 00:22:40.120 --> 00:22:42.400 Let's breathe in. 00:22:42.400 --> 00:22:47.040 And exhale final breath together to bow. 00:22:47.040 --> 00:22:48.695 Namaste. 00:22:50.068 --> 00:22:55.072 (upbeat rhythmic music)