WEBVTT

00:00:00.360 --> 00:00:02.460
- Howdy everyone, 
welcome back to

00:00:02.460 --> 00:00:04.959
Center Your 
30 Day Yoga Journey.

00:00:04.959 --> 00:00:08.243
It's Day 3.
I'm Adriene, that's Benji

00:00:08.243 --> 00:00:13.114
and today we are 
welcoming a shift.

00:00:13.114 --> 00:00:14.788
Pay attention now.

00:00:14.788 --> 00:00:16.464
Let's get started.

00:00:17.466 --> 00:00:22.107
(light music)

00:00:36.931 --> 00:00:41.086
Alright, we're gonna begin
today's practice on our sides.

00:00:41.086 --> 00:00:43.619
So come on down
to your left side.

00:00:45.340 --> 00:00:49.119
You're gonna just come
onto your forearm here.

00:00:49.119 --> 00:00:53.000
Left palm down, 
left shoulder over the elbow.

00:00:53.000 --> 00:00:54.960
I'll just give you a
second to get settled in.

00:00:54.960 --> 00:00:57.822
Benji's gonna
hide behind me today.

00:00:57.822 --> 00:01:01.452
Shifting his perspective.

00:01:01.452 --> 00:01:06.540
So we're turning things
on their side today to start.

00:01:06.540 --> 00:01:08.920
And if your shoulder's a little
tired, you're still working on

00:01:08.920 --> 00:01:12.856
building that strength in the
shoulder, a good modification

00:01:12.856 --> 00:01:17.799
is to come here and
rest your hand in your hand.

00:01:17.799 --> 00:01:20.760
Alright, we're
gonna stack the hips.

00:01:20.760 --> 00:01:23.879
We're gonna lift up through the
left side body, so your left

00:01:23.879 --> 00:01:28.000
oblique is comin' into
action just a little bit.

00:01:28.000 --> 00:01:31.079
Take a deep breath in.

00:01:31.079 --> 00:01:32.811
And exhale out.

00:01:32.811 --> 00:01:35.400
And then on your next inhale,
we're just gonna do some

00:01:35.400 --> 00:01:37.719
gentle stirring
with the right knee.

00:01:37.719 --> 00:01:41.040
So your right hand can come
to the ground to support you.

00:01:41.040 --> 00:01:44.775
You can also bring your
right hand to the right hip.

00:01:47.040 --> 00:01:49.415
And if this is a little 
tender on your left hip,

00:01:49.415 --> 00:01:52.570
you can come to lay on 
your blanket or your towel.

00:01:52.570 --> 00:01:54.480
We're just doing some stirring.

00:01:54.480 --> 00:01:57.735
This isn't really,

00:01:57.735 --> 00:01:59.680
this shouldn't be 
you hitting your max.

00:01:59.680 --> 00:02:02.409
This should just be 
a little bit of exploring,

00:02:02.409 --> 00:02:05.680
turning on that right glute.

00:02:05.680 --> 00:02:07.640
And of course, mobilizing,
(clears throat) excuse me,

00:02:07.640 --> 00:02:10.394
that right hip.
Okay, reverse the circle.

00:02:13.799 --> 00:02:16.319
And continue to
gently deepen your breath.

00:02:16.319 --> 00:02:17.999
If you're on that elbow,

00:02:17.999 --> 00:02:19.840
notice if you're 
kind of collapsing into it.

00:02:19.840 --> 00:02:25.050
See if you can treat it the
same way as we do in Tabletop.

00:02:31.520 --> 00:02:33.080
And release.

00:02:33.080 --> 00:02:35.240
Okay, we're gonna
take the right foot now.

00:02:35.240 --> 00:02:36.400
You have two options.

00:02:36.400 --> 00:02:39.280
You're gonna keep it on the
outside of this left knee and

00:02:39.280 --> 00:02:43.316
we're gonna open up through
the right inner thigh this way

00:02:43.316 --> 00:02:45.896
or you're gonna take it across

00:02:45.896 --> 00:02:49.879
the left knee and work here.

00:02:49.879 --> 00:02:51.989
And we're gonna take a
couple of breaths here.

00:02:51.989 --> 00:02:56.778
You can gently move your torso
one way and then the other.

00:02:58.839 --> 00:03:02.000
You have shown up,
the hardest part's over.

00:03:02.000 --> 00:03:07.439
We're listening to our 
breath first, then the body.

00:03:07.439 --> 00:03:10.919
The movement that comes out of
the breath and today we're just

00:03:10.919 --> 00:03:13.960
remembering that, in particular,
this home practice

00:03:13.960 --> 00:03:18.738
is an opportunity 
for us to shift our energy,

00:03:18.738 --> 00:03:21.297
invite a perspective shift.

00:03:23.000 --> 00:03:26.080
And this isn't just like, 
oh, yoga, this is science.

00:03:26.080 --> 00:03:27.319
This is neuroscience.

00:03:27.319 --> 00:03:31.400
Our brain gets that opportunity
to shift our energy.

00:03:31.400 --> 00:03:35.159
So I'm putting this early on 
in the journey so we can

00:03:35.159 --> 00:03:38.609
remember that and build on that.

00:03:40.278 --> 00:03:42.919
Okay, and then we'll release.

00:03:42.919 --> 00:03:45.840
(chuckles) I'll hop off my
soapbox and we're just gonna

00:03:45.840 --> 00:03:47.400
switch to the other side.

00:03:47.400 --> 00:03:50.719
So come on down
to your right side.

00:03:50.719 --> 00:03:53.981
On the forearm 
or cradling the head,

00:03:53.981 --> 00:03:56.879
stack the hips, 
draw the navel up and in.

00:03:56.879 --> 00:03:58.960
So careful not to
collapse all the way down here.

00:03:58.960 --> 00:04:02.035
I want us to all kind of
think about engaging that

00:04:02.035 --> 00:04:04.330
right oblique a little bit here.

00:04:04.330 --> 00:04:08.961
And then let's stir it up,
stir the pot.

00:04:15.746 --> 00:04:18.863
And, of course, 
we're gonna be adding on

00:04:18.863 --> 00:04:21.230
each day, each week,

00:04:21.230 --> 00:04:24.707
creating a vocabulary, 
but especially now,

00:04:24.707 --> 00:04:27.560
especially if you feel like, 
oh, this is kind of slow.

00:04:27.560 --> 00:04:30.679
Listen, breathe.

00:04:30.679 --> 00:04:35.544
Take in any outside sounds,
airplanes, children playing,

00:04:35.544 --> 00:04:37.612
birds, bees.

00:04:37.612 --> 00:04:39.279
Soak it up.

00:04:40.940 --> 00:04:46.120
Focus on the
sensation, your form.

00:04:46.120 --> 00:04:48.520
Let's reverse the circle.

00:04:53.319 --> 00:04:56.240
And it's through the practice
of bringing our attention to

00:04:56.240 --> 00:04:58.650
these things that are present

00:04:58.650 --> 00:05:02.836
in the here and the now

00:05:02.836 --> 00:05:08.100
that we can start to kind of 
let the day thus far go

00:05:08.100 --> 00:05:10.754
and even plans for the future.

00:05:11.928 --> 00:05:14.839
Okay, we're gonna bring that
left foot now outside the knee

00:05:14.839 --> 00:05:16.600
is the modification.

00:05:16.600 --> 00:05:19.920
Inside the knee
is where we'll try.

00:05:19.920 --> 00:05:21.679
Both are amazing.

00:05:21.679 --> 00:05:24.279
Bring your left hand 
to your inner thigh.

00:05:24.279 --> 00:05:25.519
Never want to press the knee.

00:05:25.519 --> 00:05:27.732
It's kind of just a good
general move for all of us

00:05:27.732 --> 00:05:29.519
in these practices.

00:05:29.519 --> 00:05:32.259
You never want to put
pressure right on your knee.

00:05:34.467 --> 00:05:37.136
It's just not necessary.

00:05:37.136 --> 00:05:40.560
Breathing, finding some soft,
easy movement in the torso

00:05:40.560 --> 00:05:42.707
here if it feels good.

00:05:44.439 --> 00:05:46.959
Nice for that hip and low back.

00:05:51.429 --> 00:05:52.495
Nice, and then from here,

00:05:52.495 --> 00:05:54.610
we're gonna shift 
forward onto our belly.

00:05:54.610 --> 00:05:56.439
So you're gonna
extend both legs.

00:05:56.439 --> 00:05:59.204
You're going to
Martha Graham roll to the belly.

00:05:59.204 --> 00:06:00.393
It's okay to have fun

00:06:00.393 --> 00:06:03.639
and then we're gonna come into
Cobra or preparation for Cobra.

00:06:03.639 --> 00:06:08.040
So bring the hands
underneath the shoulders.

00:06:08.040 --> 00:06:10.420
Actually draw them in
line with your ribcage.

00:06:10.420 --> 00:06:11.399
Let's go there.

00:06:11.399 --> 00:06:12.680
Draw them in line
with your ribcage.

00:06:12.680 --> 00:06:14.810
Squeeze the elbows in gently.

00:06:14.810 --> 00:06:16.759
These are like little
grasshopper legs here.

00:06:16.759 --> 00:06:18.820
Press into the
base of your palm.

00:06:18.820 --> 00:06:20.199
Press into the
tops of the feet.

00:06:20.199 --> 00:06:21.550
Press into the pubic bone.

00:06:21.550 --> 00:06:25.519
And here we go, inhale, rise up,
Baby Cobra nice and low.

00:06:25.519 --> 00:06:27.000
Engaging the
muscles of the back.

00:06:27.000 --> 00:06:30.009
Finding extension
through the spine.

00:06:30.009 --> 00:06:31.920
And then slowly release.

00:06:31.920 --> 00:06:34.680
Nice. Press up to all fours.

00:06:36.188 --> 00:06:38.000
Take a couple Cat-Cows.

00:06:38.000 --> 00:06:40.360
Follow the
sound of your breath.

00:06:42.409 --> 00:06:45.279
So the movement and
the breath are married.

00:06:45.279 --> 00:06:47.800
They are wed together.

00:06:50.509 --> 00:06:55.589
The action and the
breath are synchronized.

00:07:00.138 --> 00:07:02.039
Keep your 
attention on just that

00:07:02.039 --> 00:07:04.580
as we walk 
the hands forward now.

00:07:04.580 --> 00:07:07.519
Send the hips up high and
back in Downward Facing Dog.

00:07:07.519 --> 00:07:11.864
Again, marrying the 
actions to the breaths

00:07:11.864 --> 00:07:14.280
and the breaths to the action.

00:07:16.205 --> 00:07:19.448
And then you just
might feel a shift.

00:07:19.448 --> 00:07:21.860
Shift you've been dreaming of

00:07:21.860 --> 00:07:23.360
or maybe one
that you haven't yet.

00:07:23.360 --> 00:07:24.940
One that's unknown.

00:07:24.940 --> 00:07:26.759
Bend the knees,
inhale, look forward.

00:07:26.759 --> 00:07:28.490
Exhale, make
your way to the top.

00:07:28.490 --> 00:07:30.040
Maybe try something new.

00:07:31.397 --> 00:07:34.560
Let it all hang
forward for breath or two.

00:07:45.666 --> 00:07:49.120
Now bend your 
knees a lot, generously.

00:07:49.120 --> 00:07:51.392
Send your hips back.

00:07:51.392 --> 00:07:52.879
Ground through your feet.

00:07:52.879 --> 00:07:55.110
Slow and steady,
draw your navel in.

00:07:55.110 --> 00:07:58.600
Connect to your deep, low
abs as you send your fingertips

00:07:58.600 --> 00:08:01.920
forward and sit
back into a Chair.

00:08:01.920 --> 00:08:04.248
I know, I know.

00:08:04.248 --> 00:08:06.079
Press into all four
corners of the feet.

00:08:06.079 --> 00:08:07.270
Feet are still hip width apart,

00:08:07.270 --> 00:08:09.160
but it's okay if they've 
come together here.

00:08:09.160 --> 00:08:12.559
Send the hips back,
draw the low belly in.

00:08:12.559 --> 00:08:15.140
Draw the low abs up and in.

00:08:15.140 --> 00:08:16.340
We're breathing here.

00:08:16.340 --> 00:08:20.079
We're just cultivating a little
heat for three, two, and then

00:08:20.079 --> 00:08:24.100
feel the empowerment, 
the love as you stand up tall,

00:08:24.100 --> 00:08:26.979
send the fingertips way up high.

00:08:26.979 --> 00:08:32.039
And then wiggle the fingertips
as you come into Mountain Pose.

00:08:32.039 --> 00:08:33.866
Standing tall.

00:08:33.866 --> 00:08:36.679
Breathing nice,
slow, deep breaths.

00:08:39.653 --> 00:08:41.067
Beautiful, then on 
your next inhale,

00:08:41.067 --> 00:08:43.720
we're gonna send the 
fingertips all the way back up.

00:08:43.720 --> 00:08:45.679
Right hand's gonna
grab the left wrist.

00:08:45.679 --> 00:08:47.519
Just take a side
body stretch here.

00:08:47.519 --> 00:08:49.000
One breath in.

00:08:50.132 --> 00:08:52.279
And out and then 
come back to center.

00:08:52.279 --> 00:08:54.610
Switch. 
Take it to the other side.

00:08:54.610 --> 00:08:55.960
One breath in.

00:08:57.440 --> 00:08:59.061
And out.

00:09:00.522 --> 00:09:03.057
Bring it back up to center.
Inhale in.

00:09:03.057 --> 00:09:07.028
Exhale, bend the knees, wiggle
the fingertips, Forward Fold.

00:09:07.028 --> 00:09:08.499
Inhale, halfway lift.

00:09:08.499 --> 00:09:10.826
So today you can 
choose palms on the shins

00:09:10.826 --> 00:09:13.970
or palms on the thighs.
Neck nice and long.

00:09:13.970 --> 00:09:16.080
So lengthen through
the crown of the head.

00:09:16.080 --> 00:09:17.540
And use your exhale to soften

00:09:17.540 --> 00:09:20.238
and fold it all the 
way back down.

00:09:20.238 --> 00:09:22.000
Fingertips come to the earth.

00:09:22.000 --> 00:09:25.658
We're gonna send just the left
foot back, just the left foot.

00:09:25.658 --> 00:09:29.640
Good, left knee
is gonna stay lifted.

00:09:29.640 --> 00:09:31.620
Squeeze the inner
thighs towards the midline,

00:09:31.620 --> 00:09:33.960
and inhale, 
we rise up, high lunge.

00:09:33.960 --> 00:09:35.840
Fingertips reach 
towards the sky.

00:09:35.840 --> 00:09:39.340
And we also know that hands on
the waistline is a good option

00:09:39.340 --> 00:09:42.240
as well as knee on the ground.

00:09:42.240 --> 00:09:44.320
So we have lots
of options here.

00:09:44.320 --> 00:09:46.720
We're creating a
full body experience here.

00:09:46.720 --> 00:09:50.620
We're bringing our attention
to our breath and to

00:09:50.620 --> 00:09:55.240
the alignment of both
our bones and our energy.

00:09:55.240 --> 00:09:58.159
This upward current of
energy through the front,

00:09:58.159 --> 00:09:59.519
this grounding
through the back.

00:09:59.519 --> 00:10:00.799
Inhale in.

00:10:00.799 --> 00:10:02.840
Exhale, open up, Warrior II.

00:10:02.840 --> 00:10:05.650
Strong focused out
beyond your right fingertips.

00:10:05.650 --> 00:10:09.582
Deep bend in your front knee.
Got excited.

00:10:09.582 --> 00:10:11.490
Great, then keep that
deep bend in your front knee,

00:10:11.490 --> 00:10:12.799
you're gonna 
bring the right elbow

00:10:12.799 --> 00:10:14.720
to the top of the right thigh

00:10:14.720 --> 00:10:16.345
and send your left fingertips

00:10:16.345 --> 00:10:20.159
forward, up, around and back.

00:10:20.159 --> 00:10:21.350
It's a circle.

00:10:21.350 --> 00:10:23.814
Down, forward,

00:10:23.814 --> 00:10:26.279
up, around and back.

00:10:26.279 --> 00:10:27.819
Back toes are turned in.

00:10:27.819 --> 00:10:30.310
Front knee is bent.

00:10:30.310 --> 00:10:33.640
We're drawing the low
abs in just a bit here.

00:10:33.640 --> 00:10:37.080
And the next time your left
fingertips come all the way

00:10:37.080 --> 00:10:40.274
down, let it bring you down to
your low lunge and we're gonna

00:10:40.274 --> 00:10:44.159
keep this spiral going as
we send the right fingertips up

00:10:44.159 --> 00:10:46.754
towards the sky for a twist.

00:10:46.754 --> 00:10:50.519
Breathe into your belly here.
Reach the left heel back.

00:10:50.519 --> 00:10:52.676
Lengthen through 
the crown of the head

00:10:52.676 --> 00:10:54.730
so the neck is nice and long.

00:10:54.730 --> 00:10:57.479
Beautiful, inhale,
find the expansion.

00:10:57.479 --> 00:10:58.989
And then exhale,

00:10:58.989 --> 00:11:02.030
slow and steady, 
bring it back in.

00:11:02.030 --> 00:11:04.240
Back foot is
gonna lift up halfway.

00:11:04.240 --> 00:11:07.187
This is a somewhat 
annoying posture but

00:11:07.187 --> 00:11:09.840
we're gonna play with it, 
Pyramid Pose.

00:11:09.840 --> 00:11:13.440
So the right toes are forward,
left toes are pointing towards

00:11:13.440 --> 00:11:15.490
the front left
corner of your mat.

00:11:15.490 --> 00:11:18.013
If you have blocks here, 
this is a great pose

00:11:18.013 --> 00:11:19.879
to maybe lift 
the earth up to you.

00:11:19.879 --> 00:11:22.870
You can also use books.

00:11:22.870 --> 00:11:24.879
Just careful not to
lock that right knee.

00:11:24.879 --> 00:11:26.430
Breathe deep here.

00:11:26.430 --> 00:11:30.060
Option to interlace the
fingertips behind the back

00:11:30.060 --> 00:11:32.441
or to grab opposite elbow.

00:11:32.441 --> 00:11:34.000
Breathe in deep.

00:11:34.000 --> 00:11:35.231
Inhale.

00:11:35.231 --> 00:11:37.600
Exhale, draw the
nose towards the knee.

00:11:37.600 --> 00:11:39.590
Just play.

00:11:39.590 --> 00:11:43.960
And if you fall, 
if you stumble, I'll catch ya.

00:11:43.960 --> 00:11:45.800
We're here to catch you.

00:11:48.376 --> 00:11:51.628
Sweet, then release the
fingertips right away,

00:11:51.628 --> 00:11:55.201
here we go, 
Day 3, lift the left heel.

00:11:55.201 --> 00:11:56.600
Let's just see what happens.

00:11:56.600 --> 00:11:59.440
We're gonna create a little
bit of bend in that left knee

00:11:59.440 --> 00:12:01.495
and then we're gonna shift 
the weight forward onto the

00:12:01.495 --> 00:12:03.769
right foot, lift the left toes up.

00:12:03.769 --> 00:12:05.200
You don't have to
lift them that high.

00:12:05.200 --> 00:12:07.440
They can just
lift up just a bit.

00:12:07.440 --> 00:12:11.294
Now everyone, 
draw your right hip crease up,

00:12:11.294 --> 00:12:12.509
your outer right hip up.

00:12:12.509 --> 00:12:17.196
Think about that Three-Legged
Dog that we did before.

00:12:17.196 --> 00:12:20.101
And then if you want to take
it a little bit higher into a

00:12:20.101 --> 00:12:22.473
standing split, you can.

00:12:22.473 --> 00:12:25.039
(chuckles) It's a little early in
the journey, but let's do it,

00:12:25.039 --> 00:12:27.340
maybe. Or we're here.

00:12:27.340 --> 00:12:29.664
We're just like
lifting toes up.

00:12:31.639 --> 00:12:33.120
Play for a little bit.

00:12:37.686 --> 00:12:39.720
And then we'll release.

00:12:39.720 --> 00:12:41.310
We're gonna bring the left foot

00:12:41.310 --> 00:12:43.829
all the way back 
into that low lunge.

00:12:43.829 --> 00:12:46.119
Inhale to look forward.

00:12:46.119 --> 00:12:49.480
And exhale to plant the palms,
step it back, Plank Pose.

00:12:49.480 --> 00:12:50.460
Inhale in.

00:12:50.460 --> 00:12:52.129
Exhale, lower the knees,

00:12:52.129 --> 00:12:54.639
lower the belly, 
lower the chest.

00:12:54.639 --> 00:12:57.159
Drag the hands in
line with the ribcage.

00:12:57.159 --> 00:12:59.840
Inhale, we rise up together,
Cobra.

00:12:59.840 --> 00:13:01.950
Big breath.

00:13:01.950 --> 00:13:05.524
And exhale we
soften and release.

00:13:05.524 --> 00:13:07.616
Good. Inhale.

00:13:07.616 --> 00:13:10.240
Exhale, press up, 
power up, Plank Pose.

00:13:10.240 --> 00:13:13.129
Quietly whisper to yourself,
"I am strong."

00:13:13.129 --> 00:13:14.379
I am strong.

00:13:14.379 --> 00:13:17.919
And then send the hips up high
and back, Downward Facing Dog.

00:13:18.784 --> 00:13:20.590
Good.
Deep breath in here.

00:13:22.490 --> 00:13:26.440
And a nice long
exhale to release.

00:13:28.166 --> 00:13:29.020
Beautiful.

00:13:29.020 --> 00:13:32.840
We're gonna bend the knees,
inhale, look forward.

00:13:32.840 --> 00:13:34.639
Exhale, make your
way back up to the top.

00:13:34.639 --> 00:13:37.759
This time feet together, 
really together.

00:13:37.759 --> 00:13:40.559
Let everything go here.

00:13:40.559 --> 00:13:42.503
Relax the weight of the head.

00:13:43.904 --> 00:13:46.960
And then bend your knees.
Send your hips back once again.

00:13:46.960 --> 00:13:50.159
Send the fingertips forward,
grounding through the feet,

00:13:50.159 --> 00:13:52.519
find your center here.
Navel draws in and up.

00:13:52.519 --> 00:13:53.800
Hug the low ribs in.

00:13:53.800 --> 00:13:57.320
And we rise up from that
Forward Fold to Utkatasan.

00:13:57.320 --> 00:13:59.790
I love coming into
Chair Pose from the ground up.

00:13:59.790 --> 00:14:04.965
I just feel like I can find 
my core, my center of gravity

00:14:04.965 --> 00:14:07.049
and push the limits.

00:14:07.049 --> 00:14:10.600
Kind of shift my belief
of like what I'm capable of

00:14:10.600 --> 00:14:15.120
and how I feel when 
I'm in a tough place,

00:14:15.120 --> 00:14:16.600
in a hard position.

00:14:20.242 --> 00:14:22.720
When I'm asked
to do hard things.

00:14:22.720 --> 00:14:25.200
We're gonna build on this 
Chair Pose on another day but

00:14:25.200 --> 00:14:26.682
for now, let's just 
see what happens

00:14:26.682 --> 00:14:28.310
if we get a little bit lower.

00:14:28.310 --> 00:14:30.717
Draw the navel in and up.
Breathe.

00:14:30.717 --> 00:14:32.440
Inhale in.

00:14:32.440 --> 00:14:34.634
Nice. Root to rise here,
ground through the feet,

00:14:34.634 --> 00:14:37.239
reach through the fingertips, 
stand up straight.

00:14:37.239 --> 00:14:38.919
Big breath in, big stretch.

00:14:38.919 --> 00:14:40.183
And then exhale, 
wiggle the fingertips,

00:14:40.183 --> 00:14:43.498
take it all the way back 
down into your Forward Fold.

00:14:43.498 --> 00:14:45.556
Inhale, halfway lift.

00:14:45.556 --> 00:14:47.240
Find your version today.

00:14:47.240 --> 00:14:49.751
Nice, long beautiful neck.

00:14:49.751 --> 00:14:51.799
And then exhale
to let it all go.

00:14:53.856 --> 00:14:55.061
Fingertips come to the mat.

00:14:55.061 --> 00:14:58.440
We're gonna step the right
foot back now, the right foot.

00:14:58.440 --> 00:15:01.039
Keep that back knee lifted.

00:15:02.496 --> 00:15:04.159
Reach the right heel back.

00:15:04.159 --> 00:15:07.000
And here we go, squeezing the
inner thighs to the midline.

00:15:07.000 --> 00:15:09.039
Sweeping the arms 
forward, up and back.

00:15:09.039 --> 00:15:11.360
Now if you get here and you
feel a little bit too wobbly

00:15:11.360 --> 00:15:13.974
for today, you can bring 
that knee to the ground

00:15:13.974 --> 00:15:16.600
or hands to the waistline.
Reach it up high

00:15:16.600 --> 00:15:18.149
if the fingertips
are towards the sky.

00:15:18.149 --> 00:15:22.159
So way beyond your 
actual body, right?

00:15:22.159 --> 00:15:24.570
Send energy beyond.

00:15:24.570 --> 00:15:26.559
It'll change your experience.

00:15:26.559 --> 00:15:28.000
It'll shift your experience.

00:15:29.208 --> 00:15:31.279
Breathe deep.
Maybe send your gaze up.

00:15:31.279 --> 00:15:32.914
Inhale.

00:15:32.914 --> 00:15:35.559
Nice. Exhale, Warrior II.

00:15:35.559 --> 00:15:38.959
Pinkies back, head over heart,
heart over pelvis.

00:15:38.959 --> 00:15:40.884
So stack the spine.

00:15:41.521 --> 00:15:44.240
Good. Breathe in here.
Get long in the spine.

00:15:44.240 --> 00:15:46.320
Press into the outer
edge of that back foot.

00:15:46.320 --> 00:15:48.440
Back toes are turned in.

00:15:48.440 --> 00:15:52.401
And then soften left elbow
to the top of the left thigh.

00:15:52.401 --> 00:15:54.060
So we're connecting 
here but we're not

00:15:54.060 --> 00:15:56.039
letting all of our weight go.

00:15:56.039 --> 00:15:57.966
So we're keeping, 
we're maintaining that

00:15:57.966 --> 00:15:59.440
integrity in the spine.

00:15:59.440 --> 00:16:02.999
Right fingertips 
go down, forward, up

00:16:02.999 --> 00:16:06.741
as you expand and around,

00:16:06.741 --> 00:16:10.755
down, forward and up, expand.

00:16:10.755 --> 00:16:12.559
Breathe with it.

00:16:16.577 --> 00:16:19.177
Can make adjustments as you go.

00:16:19.177 --> 00:16:20.559
You're in the driver's seat.

00:16:23.579 --> 00:16:25.930
Listening to the sensation.

00:16:29.311 --> 00:16:31.889
To make any
adjustments to the shape.

00:16:34.320 --> 00:16:36.939
Let's do one more big circle.

00:16:36.939 --> 00:16:39.511
And the next time your 
right fingertips come down,

00:16:39.511 --> 00:16:41.729
let that bring you 
through your lunge,

00:16:41.729 --> 00:16:44.240
and then we'll continue
the journey on into the twist.

00:16:44.240 --> 00:16:45.759
Left knee is
gonna stay hugging in.

00:16:45.759 --> 00:16:46.679
It's gonna want to come out.

00:16:46.679 --> 00:16:49.382
So press into the ball
joint of your left big toe.

00:16:49.382 --> 00:16:51.839
Left fingertips
reach up towards the sky.

00:16:51.839 --> 00:16:53.360
Breathe into your belly.

00:16:53.360 --> 00:16:55.549
Send your right heel back.

00:16:57.128 --> 00:16:59.759
Good, breathe in.
Wiggle the left fingertips.

00:16:59.759 --> 00:17:03.258
As you exhale,
bring it on down.

00:17:03.258 --> 00:17:04.739
Great. 
Fingertips come to the mat.

00:17:04.739 --> 00:17:06.649
We square off in our lunge.

00:17:06.649 --> 00:17:07.800
Here we go.

00:17:07.800 --> 00:17:10.490
Draw your navel up and 
in to help you bring

00:17:10.490 --> 00:17:13.009
that back foot up halfway.

00:17:13.009 --> 00:17:16.483
Right toes point towards the
front right corner of your mat.

00:17:16.483 --> 00:17:17.920
Just take a
couple breaths here.

00:17:17.920 --> 00:17:19.960
Pull that left hip crease back.

00:17:19.960 --> 00:17:22.613
Slight micro-bend, 
that's kind of redundant,

00:17:22.613 --> 00:17:23.799
slight micro-bend.

00:17:23.799 --> 00:17:27.240
Slight bend in
the knees, in the knee.

00:17:30.071 --> 00:17:31.790
And just breathe.

00:17:34.230 --> 00:17:38.473
Taking stock,
noticing, observing.

00:17:40.851 --> 00:17:43.390
Left hip pulling back.

00:17:44.270 --> 00:17:46.720
And then option to
maybe interlace the fingertips

00:17:46.720 --> 00:17:47.680
behind the back.

00:17:47.680 --> 00:17:50.420
If you do that, maybe you take
the opposite thumb on top this

00:17:50.420 --> 00:17:53.540
time or you can
grab opposite elbow.

00:17:58.650 --> 00:18:01.720
And then drawing the
nose in towards the knee.

00:18:01.720 --> 00:18:02.799
Breathing deep.

00:18:02.799 --> 00:18:04.279
Careful not to
grip in the toes.

00:18:04.279 --> 00:18:06.467
I just caught
myself doing that.

00:18:06.467 --> 00:18:08.200
Yeah.

00:18:10.510 --> 00:18:12.119
Nice, inhale in.

00:18:12.119 --> 00:18:15.749
Use your exhale to 
slowly release the arms

00:18:15.749 --> 00:18:17.060
if they were in a bind.

00:18:17.060 --> 00:18:20.200
We're gonna lift the right heel,
bend the right knee.

00:18:20.200 --> 00:18:22.379
Find a little groove.
Find a little movement.

00:18:22.379 --> 00:18:23.770
Inhale in.

00:18:23.770 --> 00:18:27.199
On the exhale, the navel 
draws in and up towards

00:18:27.199 --> 00:18:29.240
the spine here for a
little more stability

00:18:29.240 --> 00:18:32.200
and we work on
lifting that right leg.

00:18:32.200 --> 00:18:35.768
Now it may only come up
like an inch or two, right?

00:18:35.768 --> 00:18:40.264
And in time we might find
that it lifts a little more.

00:18:40.264 --> 00:18:43.079
And then maybe we come
into a standing split which is

00:18:43.079 --> 00:18:45.590
really, with the hips square.

00:18:47.044 --> 00:18:48.559
So breathing deep.

00:18:48.559 --> 00:18:52.640
Eventually we might take
the hands behind the calf.

00:18:53.889 --> 00:18:55.519
Just giving us options here.

00:18:55.519 --> 00:18:57.180
Breathing deep.

00:19:00.418 --> 00:19:03.564
Just playing.
If you fall, we'll catch you.

00:19:07.667 --> 00:19:09.839
Does not matter how
high you get that leg.

00:19:09.839 --> 00:19:13.079
It's the journey, the process
of you kind of playing with

00:19:13.079 --> 00:19:15.918
this with integrity and breath.

00:19:15.918 --> 00:19:17.480
That's gold. Pure gold.

00:19:17.480 --> 00:19:20.816
Alright. Wherever you are, 
let's release it.

00:19:20.816 --> 00:19:22.955
Let it go. Send that 
right foot all the way back

00:19:22.955 --> 00:19:24.440
to your nice low lunge.

00:19:24.440 --> 00:19:27.820
Inhale, shine
the heart forward.

00:19:27.820 --> 00:19:29.446
Exhale, plant the palms,

00:19:29.446 --> 00:19:31.640
step the left toes back 
to Plank but guess what?

00:19:31.640 --> 00:19:34.317
Right away, 
knees come to the ground.

00:19:34.317 --> 00:19:36.922
And we're gonna 
swing the legs to one side

00:19:36.922 --> 00:19:38.599
to come through to a seat.

00:19:40.551 --> 00:19:42.559
We are nearing the end.

00:19:42.559 --> 00:19:45.102
Send the legs out long.

00:19:45.102 --> 00:19:46.400
Point the toes.

00:19:47.446 --> 00:19:49.494
Alright, today 
let's like imagine

00:19:49.494 --> 00:19:52.400
we're holding something.

00:19:52.400 --> 00:19:53.829
So you get to choose.

00:19:53.829 --> 00:19:55.893
I'm gonna take it like old
school Yoga With Adriene and

00:19:55.893 --> 00:19:58.699
I'm gonna hold
Simba like over the cliff

00:19:58.699 --> 00:20:03.220
but you can hold a precious
stone or like a ball of

00:20:03.220 --> 00:20:07.169
colorful energy or why not?
Is this weird?

00:20:07.169 --> 00:20:11.480
How you can hold a child you
love (laughs) Benji as a puppy.

00:20:14.055 --> 00:20:17.080
Give it some meaning if
you want to or just some love,

00:20:17.080 --> 00:20:19.750
some playful energy because
really this is a core exercise

00:20:19.750 --> 00:20:23.559
so (laughs) point the toes,
send your arms forward.

00:20:23.559 --> 00:20:25.759
So we're coming
into the C-curve here.

00:20:25.759 --> 00:20:29.730
So we're slowly lowering
through the lower back.

00:20:29.730 --> 00:20:31.519
One vertebra at a time.

00:20:31.519 --> 00:20:35.396
Slow, slow, slow 
until we finally

00:20:35.396 --> 00:20:39.110
release everything.

00:20:39.110 --> 00:20:40.121
Nice.

00:20:40.121 --> 00:20:43.988
Bend the knees,
bring the feet to the mat.

00:20:43.988 --> 00:20:47.600
Palms press to the earth,
toes pointing forward.

00:20:47.600 --> 00:20:49.880
Inhale.
Slow and steady,

00:20:49.880 --> 00:20:51.079
draw the navel down.

00:20:51.079 --> 00:20:53.742
Start to peel up the spine,

00:20:53.742 --> 00:20:57.759
lifting the hip points 
up slowly. Nice and slow.

00:20:57.759 --> 00:21:02.140
Think about sending your shins
forward and your sits bones

00:21:02.140 --> 00:21:04.623
towards the
backs of your knees.

00:21:04.623 --> 00:21:07.186
Lift the chest to the chin

00:21:07.186 --> 00:21:09.920
and then gently 
lift the chin to the sky.

00:21:13.109 --> 00:21:16.079
Breathe in this Bridge posture.

00:21:17.804 --> 00:21:21.200
Nice, slow, full, deep breaths.

00:21:23.305 --> 00:21:28.279
Letting the breath
help you embody the pose.

00:21:31.389 --> 00:21:34.269
And when you're ready, 
slowly release,

00:21:34.269 --> 00:21:37.973
starting with the chest 
and the sternum softening

00:21:37.973 --> 00:21:40.372
and then slowly 
making your way down.

00:21:40.372 --> 00:21:42.370
We'll do a lot of 
this type of spinal work,

00:21:42.370 --> 00:21:45.000
but I like to close my eyes 
when I do this type of work.

00:21:45.000 --> 00:21:48.879
Just helps me move a little
more mindfully and get the

00:21:48.879 --> 00:21:52.409
most out of it, which is not
necessarily what we're trying

00:21:52.409 --> 00:21:57.036
(laughs) to do, but it helps
me find what feels good.

00:21:57.036 --> 00:22:00.100
Extend the left leg out,
hug the right knee in.

00:22:00.100 --> 00:22:02.079
Let's take the right knee
over towards the left.

00:22:02.079 --> 00:22:04.279
Just finish
with a little twist.

00:22:04.279 --> 00:22:06.769
Breathe in deep.

00:22:06.769 --> 00:22:09.161
And exhale.

00:22:11.392 --> 00:22:14.160
Bring it back through center.
Right leg out, left knee in.

00:22:15.727 --> 00:22:17.440
Biggest breath
you've taken all day.

00:22:18.661 --> 00:22:22.143
And exhale, 
shift the hips to the left.

00:22:22.143 --> 00:22:25.431
Guide your left knee
over towards the right.

00:22:25.431 --> 00:22:27.251
Nice twist.

00:22:34.283 --> 00:22:39.128
And bring it on
back home to center.

00:22:41.900 --> 00:22:45.319
So you can extend the legs
out long here, or you can bring

00:22:45.319 --> 00:22:48.799
the feet as wide as your mat
and allow the knees to touch

00:22:48.799 --> 00:22:53.684
for your closing posture,
both coming into a resting pose

00:22:53.684 --> 00:22:56.606
where you're not holding any

00:22:56.606 --> 00:23:00.059
parts of your body up in space.

00:23:00.059 --> 00:23:02.609
Alright, take a deep breath in.

00:23:04.058 --> 00:23:05.880
Exhale out 
through the mouth here,

00:23:05.880 --> 00:23:07.761
maybe with a little sigh today.

00:23:07.761 --> 00:23:08.761
(sighs)

00:23:10.091 --> 00:23:11.109
And let's do
one more like that.

00:23:11.109 --> 00:23:13.000
Inhale, close your eyes.

00:23:16.471 --> 00:23:18.180
And exhale, sigh it out.

00:23:18.180 --> 00:23:19.499
(sighs)

00:23:20.588 --> 00:23:23.569
So I'm gonna leave you
with a little question today.

00:23:23.569 --> 00:23:25.759
This is in lieu of a mantra.

00:23:28.458 --> 00:23:32.320
Where do I want to

00:23:32.320 --> 00:23:37.210
create a meaningful 
shift in my life?

00:23:38.107 --> 00:23:41.060
That's the question.

00:23:41.060 --> 00:23:43.640
And you don't have to
have any answers here.

00:23:43.640 --> 00:23:45.660
It's really just a question

00:23:45.660 --> 00:23:49.640
to carry with you and allow for

00:23:49.640 --> 00:23:52.550
contemplation as
it comes naturally.

00:23:54.587 --> 00:23:58.599
Where do I want to create a
meaningful shift in my life

00:23:58.599 --> 00:24:03.156
or where am I ready to create
a meaningful shift in my life?

00:24:08.546 --> 00:24:11.595
Et voila, 
draw the palms together.

00:24:11.595 --> 00:24:13.273
Thumbs up to third eye.

00:24:13.273 --> 00:24:15.203
Thank you so
much for being here.

00:24:15.203 --> 00:24:17.218
I look forward to
seeing you tomorrow.

00:24:17.218 --> 00:24:19.106
Take good care.

00:24:28.105 --> 00:24:31.447
(light music)