WEBVTT 00:00:00.199 --> 00:00:01.560 - Hello, my darling friends. 00:00:01.560 --> 00:00:04.480 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:04.480 --> 00:00:08.000 It's Day 29. 00:00:08.000 --> 00:00:09.280 Trust. 00:00:09.280 --> 00:00:10.734 Let's get started. 00:00:12.504 --> 00:00:17.352 (light rhythmic music) 00:00:31.680 --> 00:00:34.560 Okie doke, let's begin in a comfortable seat. 00:00:34.560 --> 00:00:38.200 Come on down to the ground. 00:00:38.200 --> 00:00:41.280 Sit up nice and tall. 00:00:41.280 --> 00:00:43.040 Draw the shoulders up to the ears. 00:00:43.040 --> 00:00:46.280 Take a deep breath in and as you exhale, 00:00:46.280 --> 00:00:49.080 maybe close your eyes or soften your gaze 00:00:49.080 --> 00:00:53.323 and allow your shoulders and elbows to draw down 00:00:53.323 --> 00:00:56.971 as you lift and lengthen 00:00:56.971 --> 00:00:59.920 up through the crown. 00:01:03.600 --> 00:01:06.880 Gently begin to deepen your breath. 00:01:06.880 --> 00:01:10.777 And notice what it feels like 00:01:10.777 --> 00:01:13.945 to be alive today. 00:01:17.360 --> 00:01:18.280 And you might be like, 00:01:18.280 --> 00:01:22.350 "Oh darn, feels hard, feels heavy." 00:01:24.440 --> 00:01:26.692 And that's all right. 00:01:28.560 --> 00:01:29.920 Thank you for sharing your 00:01:29.920 --> 00:01:33.880 valuable time and energy with me. 00:01:33.880 --> 00:01:36.204 This session 00:01:37.525 --> 00:01:41.006 is about trust. 00:01:42.680 --> 00:01:44.600 So we'll take the vocabulary 00:01:44.600 --> 00:01:48.591 that we've been learning together, 00:01:50.080 --> 00:01:51.640 put it into a dance, 00:01:51.640 --> 00:01:53.920 but feel free to find moments 00:01:53.920 --> 00:01:56.996 that are really individual to you. 00:01:58.640 --> 00:02:01.595 Trust your intuition. 00:02:05.600 --> 00:02:08.160 And maybe today, 00:02:08.160 --> 00:02:11.280 staying open to a connection 00:02:11.280 --> 00:02:13.400 with something bigger than yourself, 00:02:13.400 --> 00:02:15.716 uniting with 00:02:17.212 --> 00:02:22.381 something bigger than this moment. 00:02:28.720 --> 00:02:31.080 And if you're like, "Well, that sounds kind of good, 00:02:31.080 --> 00:02:34.000 "but I don't really know how to do that," 00:02:34.000 --> 00:02:37.570 tap into your breath, my darling friend. 00:02:39.640 --> 00:02:43.340 Let your breath be 00:02:44.711 --> 00:02:47.040 the song of your heart, 00:02:47.040 --> 00:02:49.985 the song of your spirit today. 00:02:53.280 --> 00:02:55.680 Draw the hands together. 00:02:55.680 --> 00:02:59.760 You get to choose, thumbs to third eye or thumbs to sternum. 00:03:00.840 --> 00:03:03.640 Inhale in deeply, 00:03:03.640 --> 00:03:05.840 hands at heart or thumbs to third eye, 00:03:05.840 --> 00:03:08.720 exhale completely. 00:03:08.720 --> 00:03:11.909 Let's breathe together, inhale. 00:03:13.360 --> 00:03:15.413 Exhale together. 00:03:17.250 --> 00:03:20.880 Good, inhale together. 00:03:20.880 --> 00:03:23.630 Exhale bat the eyelashes open 00:03:23.630 --> 00:03:27.360 and let's come forward onto all fours. 00:03:27.360 --> 00:03:28.760 Inhale, drop the belly, 00:03:28.760 --> 00:03:33.200 open the chest, lengthen through the crown. 00:03:33.200 --> 00:03:36.360 Exhale, round through the spine, chin to chest. 00:03:36.360 --> 00:03:41.240 Crown chakra points down towards the core of the earth. 00:03:41.240 --> 00:03:45.984 Inhale, guide it up to the sky, the stars. 00:03:47.410 --> 00:03:50.855 Exhale, guide it down 00:03:50.855 --> 00:03:53.695 to the core of the earth. 00:03:54.740 --> 00:03:57.925 Inhale, guide it up. 00:03:59.870 --> 00:04:02.080 Exhale, guide it down. 00:04:02.080 --> 00:04:05.280 Keep moving with the sound of your breath. 00:04:05.280 --> 00:04:09.360 And so you know the gross movement here. 00:04:09.360 --> 00:04:12.626 There's an opportunity here 00:04:13.880 --> 00:04:18.240 to just think a little bit outside the mat, 00:04:18.240 --> 00:04:20.640 beyond the four corners of the mat. 00:04:20.640 --> 00:04:24.760 The truth is you've already been doing this the whole time. 00:04:24.760 --> 00:04:29.600 Sending energy way out beyond the physical body. 00:04:33.120 --> 00:04:37.000 Connecting to something bigger than yourself, 00:04:37.000 --> 00:04:39.516 whatever that means to you. 00:04:45.490 --> 00:04:49.520 Now, just like we did in our Day 28 practice, 00:04:49.520 --> 00:04:52.480 start to veer off the railroad tracks, 00:04:52.480 --> 00:04:56.360 trust your intuition, listen to your body, 00:04:56.360 --> 00:04:57.600 Find What Feels Good. 00:04:57.600 --> 00:04:59.560 Maybe you take it in circles. 00:05:00.840 --> 00:05:04.800 Maybe you bump the hips left to right. 00:05:04.800 --> 00:05:06.960 Maybe it's an Extended Child's Pose 00:05:06.960 --> 00:05:11.920 or you come all the way forward into a Cobra or Sphinx. 00:05:11.920 --> 00:05:14.449 Move with your breath. 00:05:19.160 --> 00:05:20.640 And then take whatever dance 00:05:20.640 --> 00:05:23.120 you're starting to cultivate here, 00:05:23.120 --> 00:05:24.760 take it into that squat. 00:05:24.760 --> 00:05:26.120 So you'll curl the toes under 00:05:26.120 --> 00:05:28.660 and slowly take it all the way back 00:05:28.660 --> 00:05:31.560 into your Froggy Squat. 00:05:31.560 --> 00:05:34.440 And same thing here, soft easy movement. 00:05:34.440 --> 00:05:36.993 Maybe you find a sway. 00:05:38.920 --> 00:05:41.874 Maybe the palms come up. 00:05:46.440 --> 00:05:48.120 And let's take the hands forward, 00:05:48.120 --> 00:05:49.760 spread the fingertips and 00:05:49.760 --> 00:05:52.920 think about the center of your body. 00:05:52.920 --> 00:05:54.840 Navel draws back in towards the spine, 00:05:54.840 --> 00:05:57.880 lifting up as you shift your knees forward, 00:05:57.880 --> 00:05:59.480 walk the toes together. 00:06:01.080 --> 00:06:03.840 And this is it, just rocking front to back, 00:06:03.840 --> 00:06:08.018 gaze forward, extension through the crown. 00:06:11.240 --> 00:06:12.560 Lovely. 00:06:12.560 --> 00:06:15.440 Now drop the heels, crown of the head to the earth, 00:06:15.440 --> 00:06:16.720 Forward Fold. 00:06:16.720 --> 00:06:21.061 Bend your knees as much as you need here, breathe deep. 00:06:28.640 --> 00:06:30.320 Then slowly walk the hands 00:06:30.320 --> 00:06:32.200 forward all the way to your Plank, 00:06:32.200 --> 00:06:36.640 lots of energy reaching from the crown of your head here. 00:06:36.640 --> 00:06:39.640 Heels reach back, press away from your yoga mat. 00:06:39.640 --> 00:06:41.760 You got this. Breathe in. 00:06:41.760 --> 00:06:43.400 Breathe out. 00:06:43.400 --> 00:06:45.070 Breathe in. 00:06:45.070 --> 00:06:47.360 Breathe out, Downward Facing Dog. 00:06:47.360 --> 00:06:48.634 Nice. 00:06:49.960 --> 00:06:53.334 Bend one knee and then the other. 00:06:58.880 --> 00:07:02.765 Find that nice audible breath here. 00:07:07.760 --> 00:07:10.680 And after some soft, easy movement in Downward Dog, 00:07:10.680 --> 00:07:12.320 when you feel satisfied, 00:07:12.320 --> 00:07:15.048 make your way to the top of your mat. 00:07:18.000 --> 00:07:19.800 And when you get there, you decide, 00:07:19.800 --> 00:07:23.360 feet together or hip width apart. 00:07:23.360 --> 00:07:27.054 Just nice conscious footing, toes pointing forward. 00:07:28.480 --> 00:07:30.000 Take some breaths here. 00:07:30.000 --> 00:07:32.640 Find some soft, easy movement, 00:07:32.640 --> 00:07:34.320 waking up the whole body. 00:07:34.320 --> 00:07:37.440 So we're not working in just isolated parts, 00:07:37.440 --> 00:07:41.938 but considering the body as one moving part. 00:07:49.000 --> 00:07:52.320 Now ground through the feet, find center, 00:07:52.320 --> 00:07:56.596 bend the knees generously and slowly roll up. 00:08:02.880 --> 00:08:06.478 Stack up through the spine, lift your heart 00:08:06.478 --> 00:08:07.840 and boom, you're ready. 00:08:07.840 --> 00:08:12.080 Think about the energy that's running from the crown of the 00:08:12.080 --> 00:08:14.920 head to the tip of the tailbone and let your 00:08:14.920 --> 00:08:19.720 Mountain Pose really be an energetic pose, 00:08:19.720 --> 00:08:22.868 whatever that means for you today. 00:08:24.480 --> 00:08:27.320 Maybe it goes beyond the crown of the head, 00:08:27.320 --> 00:08:32.338 beyond the soles of the feet, beyond the fingertips. 00:08:36.760 --> 00:08:37.880 And then bend your knees, 00:08:37.880 --> 00:08:41.800 sweep the arms all the way up and overhead. 00:08:41.800 --> 00:08:46.720 Exhale, Forward Fold all the way down. 00:08:46.720 --> 00:08:49.640 Inhale, extend, send the fingertips back, 00:08:49.640 --> 00:08:52.040 airplane arms, crown of the head forward, 00:08:52.040 --> 00:08:53.280 pause here. 00:08:53.280 --> 00:08:55.440 Draw the shoulder blades together and again, 00:08:55.440 --> 00:08:56.760 what if that energy moves 00:08:56.760 --> 00:09:00.840 beyond the physical body and extends out through the crown, 00:09:00.840 --> 00:09:03.840 the feet, the tail, the fingertips. 00:09:03.840 --> 00:09:06.280 Does that change the way you 00:09:06.280 --> 00:09:09.800 breathe in the posture and the way you feel? 00:09:09.800 --> 00:09:12.450 Inhale in here. 00:09:12.450 --> 00:09:14.560 Exhale to release. 00:09:14.560 --> 00:09:15.560 Nice. 00:09:15.560 --> 00:09:18.960 Fingertips come to the mat, step the right foot back, 00:09:18.960 --> 00:09:22.800 lower the right knee, inhale, sweep the arms all the way up. 00:09:22.800 --> 00:09:25.120 Big breath, big stretch here. 00:09:25.120 --> 00:09:29.280 Exhale, fingertips release, pull the left hip crease back, 00:09:29.280 --> 00:09:31.200 flex your left toes towards your face. 00:09:31.200 --> 00:09:33.720 Breathe in. 00:09:33.720 --> 00:09:35.840 Breathe out. 00:09:35.840 --> 00:09:39.057 Keep extension through the crown as you breathe in. 00:09:40.320 --> 00:09:42.800 And then breathe out, rolling through that left foot, 00:09:42.800 --> 00:09:44.240 come back to your lunge. 00:09:44.240 --> 00:09:45.440 Lift the right knee. 00:09:45.440 --> 00:09:48.320 Now inhale, sweep the arms forward, up and back again. 00:09:48.320 --> 00:09:50.120 This time back knee lifted. 00:09:50.120 --> 00:09:52.560 But if you want, you can always keep it lowered, right? 00:09:52.560 --> 00:09:54.880 We know this. 00:09:54.880 --> 00:09:57.360 Listen to your body, inhale, lift the head, 00:09:57.360 --> 00:09:58.880 the heart up. 00:09:58.880 --> 00:10:02.440 Exhale, fingertips come all the way to the mat. 00:10:02.440 --> 00:10:03.680 Plant the palms, 00:10:03.680 --> 00:10:05.960 step the left toes back, inhale in here, 00:10:05.960 --> 00:10:07.840 feel free to lower the knees. 00:10:07.840 --> 00:10:10.880 Exhale all the way to the belly. 00:10:10.880 --> 00:10:13.067 Inhale for Cobra. 00:10:14.440 --> 00:10:16.160 Exhale to soften and release. 00:10:16.160 --> 00:10:18.440 Thank you, Benji. 00:10:18.440 --> 00:10:22.560 Inhale to press up to all fours or Plank, your choice. 00:10:22.560 --> 00:10:24.560 Exhale, Downward Facing Dog. 00:10:24.560 --> 00:10:27.600 Inhale in deeply here. 00:10:27.600 --> 00:10:29.480 Exhale. 00:10:29.480 --> 00:10:31.840 Inhale to look forward. 00:10:31.840 --> 00:10:33.920 Exhale to make your way to the top of your mat. 00:10:33.920 --> 00:10:36.040 Thank you, buddy. 00:10:36.040 --> 00:10:37.902 Forward Fold. 00:10:39.680 --> 00:10:43.320 Inhale, halfway lift, airplane arms find length, 00:10:43.320 --> 00:10:45.440 extend through the crown. 00:10:45.440 --> 00:10:48.766 Exhale to soften and fold. 00:10:50.080 --> 00:10:51.880 Beautiful. Fingertips come to the mat, 00:10:51.880 --> 00:10:53.400 step the left foot back, 00:10:53.400 --> 00:10:54.800 lower the left knee to the ground. 00:10:54.800 --> 00:10:56.440 Front knee over front ankle, 00:10:56.440 --> 00:10:58.480 inhale, sweep the arms all the way up. 00:10:58.480 --> 00:11:00.480 Big breath, big stretch. 00:11:00.480 --> 00:11:03.000 Exhale all the way down. 00:11:03.000 --> 00:11:04.240 Pull the right hip crease back, 00:11:04.240 --> 00:11:06.120 flex the right toes towards the face. 00:11:06.120 --> 00:11:08.560 Breathe in. 00:11:08.560 --> 00:11:10.080 Breathe out. 00:11:10.080 --> 00:11:13.560 Length through the crown as you breathe in. 00:11:13.560 --> 00:11:17.680 Breathe out, roll through that right foot. 00:11:17.680 --> 00:11:19.080 Lift the left knee. 00:11:19.080 --> 00:11:21.560 Inhale, sweep the arms up, high lunge. 00:11:21.560 --> 00:11:24.080 Big breath, big stretch. 00:11:24.080 --> 00:11:25.720 Exhale, bring it all the way down. 00:11:25.720 --> 00:11:27.760 Plant the palms, step it back. 00:11:27.760 --> 00:11:29.400 Knees can lower if you like here. 00:11:29.400 --> 00:11:31.120 Inhale, shift forward. 00:11:31.120 --> 00:11:35.160 Exhale, belly to Cobra or Chaturanga to Up Dog. 00:11:35.160 --> 00:11:37.200 Use an inhale to lift your heart, 00:11:37.200 --> 00:11:39.080 lengthen through the crown. 00:11:39.080 --> 00:11:41.600 Exhale to soften and fold. 00:11:41.600 --> 00:11:43.960 Press up to all fours or Plank. 00:11:43.960 --> 00:11:45.263 Inhale. 00:11:46.280 --> 00:11:49.544 Exhale, Downward Facing Dog. 00:11:51.200 --> 00:11:53.760 Inhale, lift the right leg up high. 00:11:53.760 --> 00:11:57.360 Exhale, shift it forward, step it all the way up. 00:11:57.360 --> 00:11:59.960 Back knee lowered or lifted, your choice. 00:11:59.960 --> 00:12:04.240 Inhale, sweep the arms all the way forward, up and back. 00:12:04.240 --> 00:12:06.320 Breathe in. 00:12:06.320 --> 00:12:08.280 Breathe out, relax the shoulders. 00:12:08.280 --> 00:12:12.960 Breathe in, maybe carve a line with your nose, look up. 00:12:12.960 --> 00:12:17.160 On your exhale, slowly rain the fingertips down. 00:12:17.160 --> 00:12:18.600 Left hand comes to the earth. 00:12:18.600 --> 00:12:20.960 Inhale, right fingertips to the sky. 00:12:20.960 --> 00:12:22.560 Squeeze your right knee in just 00:12:22.560 --> 00:12:26.800 a bit as you pull your right hip crease back. 00:12:26.800 --> 00:12:28.200 So a little opposition there. 00:12:28.200 --> 00:12:30.520 Inhale in, lengthen through the crown. 00:12:30.520 --> 00:12:33.680 Exhale, right hand comes all the way down to the earth. 00:12:33.680 --> 00:12:35.080 Step the right toes back. 00:12:35.080 --> 00:12:38.160 Inhale in, exhale, straight to Downward Facing Dog. 00:12:38.160 --> 00:12:40.080 Straight to Dog. 00:12:40.080 --> 00:12:42.840 Inhale, lift the left leg up high. 00:12:42.840 --> 00:12:44.920 Exhale, shift it forward, nice and easy. 00:12:44.920 --> 00:12:48.720 Step the left foot into your lunge. 00:12:48.720 --> 00:12:51.680 Sweep the arms up, back knee lowered or lifted. 00:12:51.680 --> 00:12:55.080 Inhale, big breath here, big stretch. 00:12:55.080 --> 00:12:58.160 Exhale, relax the shoulders. 00:12:58.160 --> 00:13:01.680 Inhale, carve a line with the nose, look up. 00:13:01.680 --> 00:13:04.400 Exhale, rain it down. 00:13:04.400 --> 00:13:06.160 Right hand to the earth. 00:13:06.160 --> 00:13:08.760 Inhale, sweep the left fingertips up. 00:13:08.760 --> 00:13:10.480 So we're pulling the left hip crease back 00:13:10.480 --> 00:13:14.040 but we're also hugging the left knee in. 00:13:14.040 --> 00:13:16.142 Beautiful. Inhale. 00:13:16.142 --> 00:13:18.680 Exhale, left hand to the earth. 00:13:18.680 --> 00:13:19.880 Step it back to Plank. 00:13:19.880 --> 00:13:23.760 Inhale in, exhale, Downward Facing Dog. 00:13:23.760 --> 00:13:24.800 Nice. 00:13:24.800 --> 00:13:28.240 Inhale in here, bend your knees, look forward. 00:13:28.240 --> 00:13:31.640 Exhale, make your way to the top. 00:13:31.640 --> 00:13:34.200 Inhale, halfway lift, airplane arms. 00:13:34.200 --> 00:13:38.320 Send the fingertips back, crown forward. 00:13:38.320 --> 00:13:41.026 Exhale, soften and release. 00:13:42.280 --> 00:13:44.080 Root to rise here, bend your knees. 00:13:44.080 --> 00:13:46.000 Inhale, spread the fingertips. 00:13:46.000 --> 00:13:49.440 Reach for the sky. Take up space here. 00:13:49.440 --> 00:13:53.880 And then palms come together and slide down into home. 00:13:53.880 --> 00:13:55.960 Tuck the chin, head over heart, 00:13:55.960 --> 00:13:58.080 heart over pelvis here. 00:13:58.080 --> 00:14:00.400 Preparing for a Tree Pose. 00:14:00.400 --> 00:14:03.520 Shift your weight to the left foot slowly. 00:14:03.520 --> 00:14:05.680 And from center, navel draws in and up. 00:14:05.680 --> 00:14:07.440 We lift the right knee. 00:14:07.440 --> 00:14:09.960 You got this. Standing One-Legged Tadasana. 00:14:09.960 --> 00:14:12.640 Of course, feel free to always 00:14:12.640 --> 00:14:16.635 trust your support system around you, it's there. 00:14:18.160 --> 00:14:21.680 Then we'll open the right hip, nice and slow. 00:14:21.680 --> 00:14:24.280 Maybe right toes stay on the ground. 00:14:24.280 --> 00:14:27.280 Support system right there. 00:14:27.280 --> 00:14:29.680 Maybe the calf. 00:14:29.680 --> 00:14:31.340 Or maybe we grab that right heel 00:14:31.340 --> 00:14:34.320 and bring it into the inseam of the left thigh. 00:14:34.320 --> 00:14:37.440 Find that connection, that movement of opposing force. 00:14:37.440 --> 00:14:40.435 It's hugging into the midline here. 00:14:42.160 --> 00:14:46.040 And then maybe you play, fingertips up. 00:14:46.040 --> 00:14:48.518 Maybe you gaze up. 00:14:50.000 --> 00:14:54.603 Maybe you take a variation you've never taken before. 00:15:00.560 --> 00:15:02.880 Take a deep breath in. 00:15:02.880 --> 00:15:04.720 Exhale, slow and steady. 00:15:04.720 --> 00:15:08.720 Come back to that Standing One-Legged Tadasana. 00:15:08.720 --> 00:15:10.240 And then with so much love and care, 00:15:10.240 --> 00:15:11.520 you can place the right foot down 00:15:11.520 --> 00:15:13.650 and take it to the other side. 00:15:14.920 --> 00:15:16.560 And notice how this side is different. 00:15:16.560 --> 00:15:21.515 You might need to recruit a support system on this side. 00:15:25.160 --> 00:15:30.156 Trust that you know what's right for your body today. 00:15:32.680 --> 00:15:38.120 And trust that staying present with your breath will help 00:15:38.120 --> 00:15:41.080 guide you further in the evolution of your practice. 00:15:41.080 --> 00:15:44.360 In other words, don't give up. 00:15:44.360 --> 00:15:46.834 Don't give up. 00:15:56.680 --> 00:15:59.043 Find something new here. 00:16:02.720 --> 00:16:06.480 And then we'll meet in that Standing One-Legged Tadasana. 00:16:06.480 --> 00:16:08.360 So even if you're a dancing, falling tree, 00:16:08.360 --> 00:16:09.560 let's come back to that 00:16:09.560 --> 00:16:12.640 Standing One-Legged Tadasana for one breath. 00:16:12.640 --> 00:16:14.120 Inhale. 00:16:14.120 --> 00:16:16.240 And exhale, place it down. 00:16:16.240 --> 00:16:19.120 Big breath to reach the fingertips all the way up. 00:16:19.120 --> 00:16:20.680 Full body stretch. 00:16:20.680 --> 00:16:24.640 Exhale, fold it down all the way. 00:16:24.640 --> 00:16:27.520 Inhale, airplane arms, halfway lift. 00:16:27.520 --> 00:16:29.840 Lengthen through the crown of the head. 00:16:29.840 --> 00:16:33.200 Exhale to soften and fold. 00:16:33.200 --> 00:16:37.880 Bend the knees, step or hop it back to Plank. 00:16:37.880 --> 00:16:41.480 Inhale, shift forward, reach through the crown. 00:16:41.480 --> 00:16:45.600 Exhale, belly to Cobra or Chaturanga to Upward Facing Dog. 00:16:45.600 --> 00:16:48.691 Take a deep breath here as you open your heart. 00:16:49.920 --> 00:16:54.520 Exhale, Child's Pose, your version. 00:16:54.520 --> 00:16:57.560 Send the hips back. 00:16:57.560 --> 00:16:59.499 Melt the heart. 00:17:00.640 --> 00:17:03.182 Stretch the arms forward. 00:17:04.360 --> 00:17:06.720 Inhale, lots of love in. 00:17:06.720 --> 00:17:09.960 Exhale, actively reach the hip points back. 00:17:09.960 --> 00:17:12.120 Feel that length in the low back. 00:17:12.120 --> 00:17:17.080 Feel that length in the side body. 00:17:17.080 --> 00:17:20.146 Soften the skin of the forehead. 00:17:26.920 --> 00:17:30.120 Press into the palms, slowly come back up. 00:17:30.120 --> 00:17:32.050 We're gonna walk the knees together 00:17:32.050 --> 00:17:34.000 and curl the toes under. 00:17:34.000 --> 00:17:39.000 Sit back on the heels and peek at me if you need to. 00:17:39.000 --> 00:17:41.560 We're gonna learn Bunny Posture here. 00:17:41.560 --> 00:17:44.160 So we're drawing the knees together. 00:17:44.160 --> 00:17:49.000 We can use a block to bring the earth up to us if we like. 00:17:49.000 --> 00:17:51.280 But we can also practice without. 00:17:51.280 --> 00:17:53.520 So from Bunny Posture, I'm gonna squeeze the legs. 00:17:53.520 --> 00:17:56.240 I'm gonna draw energy up from the pelvic floor all the way 00:17:56.240 --> 00:17:58.480 up through the spine just like we've been doing. 00:17:58.480 --> 00:18:00.560 All the way up to the crown of the head. 00:18:00.560 --> 00:18:04.754 Crown of the head's gonna come to the block or the mat. 00:18:06.040 --> 00:18:08.418 Breathing deep here. 00:18:09.240 --> 00:18:11.600 And then release. 00:18:11.600 --> 00:18:14.000 Next round, we're gonna go back in. 00:18:14.000 --> 00:18:15.760 But this time we might grab the 00:18:15.760 --> 00:18:18.150 outer edges of the ankles 00:18:18.150 --> 00:18:20.959 or outer edges of the heels. 00:18:22.600 --> 00:18:24.680 Then from here, inhale in. 00:18:24.680 --> 00:18:29.160 Exhale, I'm gonna lift up just like in Cat Pose. 00:18:29.160 --> 00:18:31.840 Inhale in, exhale, straightening the arms, 00:18:31.840 --> 00:18:33.400 lifting the hips and 00:18:33.400 --> 00:18:36.240 little to no pressure on the crown of the head, 00:18:36.240 --> 00:18:38.820 not unlike headstands. 00:18:40.320 --> 00:18:44.000 We'll lift the belly up, breathe. 00:18:44.000 --> 00:18:46.401 Give it a try. 00:18:47.960 --> 00:18:51.480 And then slowly release. 00:18:51.480 --> 00:18:53.320 Bunny Posture. 00:18:53.320 --> 00:18:56.880 From here, lift the knees, come to your Froggy Squat. 00:18:56.880 --> 00:18:58.320 Hi, buddy. 00:18:59.760 --> 00:19:00.840 Crow Practice. 00:19:00.840 --> 00:19:03.280 So we're moving from Bunny to Crow. 00:19:03.280 --> 00:19:04.800 Let's do it. 00:19:04.800 --> 00:19:06.720 Fingertips on the mat, inhale. 00:19:06.720 --> 00:19:10.200 Navel draws in and up, find that core connection. 00:19:10.200 --> 00:19:11.400 This is a core exercise. 00:19:11.400 --> 00:19:14.920 We're gonna lift the hips, lift the knees as high as we 00:19:14.920 --> 00:19:18.600 can up to the armpit chest and just find that Drishti, 00:19:18.600 --> 00:19:20.080 that focal point out in front. 00:19:20.080 --> 00:19:23.240 Crown of the head is extending forward, not down. 00:19:23.240 --> 00:19:26.480 If the crown is down, you're gonna do a somersault. 00:19:26.480 --> 00:19:31.040 Maybe you lift one toe and then the other. 00:19:31.040 --> 00:19:34.560 Maybe both toes lift off. 00:19:34.560 --> 00:19:37.320 Again, crown of the head, reaching forward, 00:19:37.320 --> 00:19:40.840 navel drawing up just like in Bunny Posture. 00:19:40.840 --> 00:19:43.064 Breathing. 00:19:47.200 --> 00:19:51.800 If you have a block, sometimes it's nice in a little 00:19:51.800 --> 00:19:55.080 Crow practice play to give yourself a little perch. 00:19:55.080 --> 00:19:58.831 Just gives you (chuckles) a little lift. 00:20:01.400 --> 00:20:04.932 So you can create that fulcrum here. 00:20:07.760 --> 00:20:09.920 Rock back and forth. 00:20:09.920 --> 00:20:13.360 Hug those low ribs in. 00:20:13.360 --> 00:20:16.375 Crown of the head reaching forward. 00:20:19.760 --> 00:20:23.680 Then after a little bit of Crow play, 00:20:23.680 --> 00:20:26.600 we're gonna come back to all fours. 00:20:26.600 --> 00:20:28.160 Shake it out, let it go. 00:20:28.160 --> 00:20:31.200 Swing the legs to one side, any side, 00:20:31.200 --> 00:20:34.902 and come to lie on your back. 00:20:40.480 --> 00:20:41.800 Hug the knees into the chest. 00:20:41.800 --> 00:20:46.128 Give yourself a little massage just for a breath or two. 00:20:50.760 --> 00:20:52.040 Then extend the legs out long. 00:20:52.040 --> 00:20:54.160 You're gonna zip them tight together. 00:20:54.160 --> 00:20:58.690 Point the toes and walk the wrists underneath the glutes. 00:21:02.120 --> 00:21:05.000 So we're opening up through the front body here, 00:21:05.000 --> 00:21:06.534 pointing the toes. 00:21:07.720 --> 00:21:10.080 Palms press actively. 00:21:10.080 --> 00:21:13.036 So not passively but actively into the mat. 00:21:14.520 --> 00:21:15.880 Inhale in. 00:21:15.880 --> 00:21:18.560 Watch me first before you do it. 00:21:18.560 --> 00:21:19.800 Inhale in, exhale. 00:21:19.800 --> 00:21:20.960 You're gonna press into your 00:21:20.960 --> 00:21:24.960 forearms like Sphinx and you're gonna lift your chest. 00:21:24.960 --> 00:21:29.200 Crown of the head may come to the earth, may not. 00:21:29.200 --> 00:21:32.840 Opening up through the throat, looking back. 00:21:32.840 --> 00:21:38.346 We call this a variation of Fish Pose. 00:21:40.680 --> 00:21:41.560 Let's give it a try. 00:21:41.560 --> 00:21:43.560 When you're ready, point the toes. 00:21:43.560 --> 00:21:46.280 Press actively into the palms, elbows walk in. 00:21:46.280 --> 00:21:48.360 We press into the forearms, press into the elbows, 00:21:48.360 --> 00:21:50.000 just like Sphinx Pose. 00:21:50.000 --> 00:21:54.232 Lift the chest, crown of the head comes to the earth. 00:21:55.440 --> 00:21:57.314 Breathe. 00:22:07.880 --> 00:22:10.120 And then slowly hug those low ribs in. 00:22:10.120 --> 00:22:12.600 Keep active in the palms as you release. 00:22:12.600 --> 00:22:15.800 Tuck the chin, release the arms, 00:22:15.800 --> 00:22:18.760 and we'll hug both knees up slowly into the chest, 00:22:18.760 --> 00:22:21.240 knees wide. 00:22:21.240 --> 00:22:23.680 And then take it to Happy Baby whenever you're ready. 00:22:23.680 --> 00:22:27.400 Grabbing the outer edges of the feet or the inner arches. 00:22:27.400 --> 00:22:29.880 Kicking the soles of the feet up towards the sky. 00:22:29.880 --> 00:22:32.937 Lengthening the tailbone towards the front edge of your mat. 00:22:34.240 --> 00:22:37.060 Noticing how you feel. 00:22:43.640 --> 00:22:45.800 And then we'll take it into a Reclined Twist. 00:22:45.800 --> 00:22:49.498 So allow the legs to fall to one side, any side. 00:22:50.680 --> 00:22:53.520 Relaxing the shoulders down. 00:22:53.520 --> 00:22:56.400 Softening through the skin of the face. 00:22:56.400 --> 00:22:58.440 Relaxing the jaw. 00:23:00.623 --> 00:23:02.160 And then rolling it through center, 00:23:02.160 --> 00:23:05.053 taking it to the other side. 00:23:10.600 --> 00:23:13.317 Inhaling deeply. 00:23:14.880 --> 00:23:17.858 Exhaling completely. 00:23:20.510 --> 00:23:23.080 And slowly bring it all the way back up. 00:23:23.080 --> 00:23:25.600 Knees bent, soles of the feet to the mat. 00:23:25.600 --> 00:23:27.520 Center yourself on your mat. 00:23:27.520 --> 00:23:30.480 Palms pressed down as we slowly 00:23:30.480 --> 00:23:32.360 lift the tailbone all the way up 00:23:32.360 --> 00:23:37.864 for one final posture, Bridge Pose. 00:23:41.560 --> 00:23:44.480 Close your eyes here. 00:23:44.480 --> 00:23:46.960 Feel the connection of your feet on the earth, 00:23:46.960 --> 00:23:49.040 hands on the earth. 00:23:51.000 --> 00:23:52.200 Inhale in. 00:23:52.200 --> 00:23:56.040 Exhale, start to soften through the sternum. 00:23:56.040 --> 00:23:58.505 And roll down the spine. 00:24:00.040 --> 00:24:02.482 With so much attention, 00:24:03.573 --> 00:24:05.342 love and care. 00:24:06.600 --> 00:24:08.720 When you're ready, we can extend one leg out, 00:24:08.720 --> 00:24:10.000 then the other. 00:24:10.000 --> 00:24:11.560 Turn the palms to face up. 00:24:11.560 --> 00:24:14.120 Snuggle the shoulder blades underneath your heart space. 00:24:14.120 --> 00:24:18.108 Maybe walk your feet, your ankles out wide today. 00:24:19.520 --> 00:24:21.320 Inhale, lots of love in. 00:24:21.320 --> 00:24:23.960 Biggest breath you've taken all day. 00:24:23.960 --> 00:24:25.760 Exhale, lots of love out. 00:24:25.760 --> 00:24:28.120 Let everything go. A flash of surrender. 00:24:28.120 --> 00:24:31.973 Can we practice? Can we trust the stillness? 00:24:37.840 --> 00:24:41.156 A total letting go. 00:24:48.440 --> 00:24:51.526 And it's in this shape that we 00:24:53.786 --> 00:24:56.053 surrender. 00:24:58.320 --> 00:25:01.248 And for me, for me, 00:25:01.248 --> 00:25:04.160 unite with something bigger 00:25:05.507 --> 00:25:07.901 through that surrender. 00:25:17.800 --> 00:25:20.740 So trust the union of yoga 00:25:20.740 --> 00:25:24.800 can be of your breath and your body, 00:25:24.800 --> 00:25:28.557 your guts, your intuition and your heart. 00:25:28.557 --> 00:25:33.882 It can also be union of yourself with your bigger self. 00:25:36.000 --> 00:25:37.320 Never forget. 00:25:37.320 --> 00:25:39.320 Love you guys. Let's bring the palms together. 00:25:39.320 --> 00:25:42.400 Thumbs to third eye. 00:25:42.400 --> 00:25:45.680 Oh gosh, we have one more day of this particular journey 00:25:45.680 --> 00:25:48.080 together and in every end is a new beginning. 00:25:48.080 --> 00:25:51.010 Tomorrow will be different. 00:25:51.010 --> 00:25:55.160 And I cannot wait to share that experience with you. 00:25:55.160 --> 00:25:57.759 Thank you for showing up. Let's take a deep breath in. 00:25:59.480 --> 00:26:02.620 And a long breath out to close this practice. 00:26:04.160 --> 00:26:05.700 Namaste. 00:26:06.861 --> 00:26:11.683 (upbeat rhythmic music)