WEBVTT

00:00:00.304 --> 00:00:02.649
- Hello everyone, 
welcome back to

00:00:02.649 --> 00:00:04.239
Center 
Your 30 Day Yoga Journey.

00:00:04.239 --> 00:00:07.041
It is Day 7.

00:00:07.041 --> 00:00:11.160
Feels like heaven
and it's time to flow.

00:00:11.160 --> 00:00:12.889
Let's get started.

00:00:12.889 --> 00:00:16.547
(light music)

00:00:33.690 --> 00:00:36.079
Alright, come on
down to the ground

00:00:36.079 --> 00:00:37.127
if you're not already.

00:00:37.127 --> 00:00:40.479
We're gonna begin today 
in Extended Child's Pose.

00:00:40.479 --> 00:00:42.858
And again, 
if that's not your jam,

00:00:42.858 --> 00:00:46.439
maybe start in a nice 
comfortable seat of your choice.

00:00:46.439 --> 00:00:50.978
Just a soft, sweet place 
that you can drop in.

00:00:51.960 --> 00:00:54.908
Benji has clearly found
his soft, sweet place today,

00:00:54.908 --> 00:01:00.186
so I'll just invite
us all to follow suit.

00:01:01.839 --> 00:01:03.148
We're gonna flow today,

00:01:03.148 --> 00:01:08.269
so let's be sure 
to check in first.

00:01:10.879 --> 00:01:15.297
Moment of dropping
in

00:01:15.297 --> 00:01:17.555
with the breath.

00:01:19.120 --> 00:01:23.482
I personally feel like this
is also a moment of integrity.

00:01:25.220 --> 00:01:29.414
Just tuning in, noticing
how I really feel before

00:01:29.414 --> 00:01:33.136
I move through

00:01:33.136 --> 00:01:36.706
the ever popular vinyasa

00:01:36.706 --> 00:01:38.637
and popular for a good reason.

00:01:41.733 --> 00:01:44.297
Take a second though 
here to close your eyes

00:01:44.297 --> 00:01:46.357
and just notice how you feel.

00:01:48.439 --> 00:01:51.961
And then let's take a
deep breath in together.

00:01:53.912 --> 00:01:58.889
And out together, breathing
with people all over the world.

00:01:58.889 --> 00:02:03.040
So if you're feeling a little
lonely today, we got you.

00:02:03.040 --> 00:02:07.099
Let's rise up through 
Tabletop Position.

00:02:09.280 --> 00:02:12.120
Drop the belly,
inhale, open the chest.

00:02:12.120 --> 00:02:14.306
And moving with your breath,

00:02:14.306 --> 00:02:18.549
exhale, rounding through 
the spine, chin to chest.

00:02:20.240 --> 00:02:22.610
Inhale, drop the belly.

00:02:25.479 --> 00:02:28.840
Exhale, contract, 
navel draws up.

00:02:28.840 --> 00:02:31.587
Feel that stretch 
in the back body.

00:02:32.709 --> 00:02:36.699
Take a couple more moving
with the sound of your breath.

00:02:51.489 --> 00:02:54.804
And then follow this 
sound of your breath,

00:02:54.804 --> 00:02:57.844
this flow of movement and breath

00:02:57.844 --> 00:03:02.840
in sync to Downward Facing Dog.

00:03:02.840 --> 00:03:05.346
So how you get
there is up to you.

00:03:06.639 --> 00:03:08.579
When you get there,

00:03:08.579 --> 00:03:10.740
excuse me, I had a 
little bubble in my throat,

00:03:10.740 --> 00:03:14.050
when you get there,
find some soft easy movement

00:03:14.050 --> 00:03:17.275
continuing to allow the breath

00:03:17.275 --> 00:03:21.485
to fuel the action.

00:03:28.719 --> 00:03:31.970
Then keep the breath flowing 
as you slowly make your way

00:03:31.970 --> 00:03:34.439
up to the top of your mat.

00:03:34.439 --> 00:03:37.530
Feet hip width apart or 
flush together, your choice,

00:03:37.530 --> 00:03:41.432
just nice conscious footing, 
toes pointing forward.

00:03:41.432 --> 00:03:43.475
Let it all hang.

00:03:49.960 --> 00:03:51.520
Then ground through the feet.

00:03:51.520 --> 00:03:53.469
Keep the knees bent, 
strong legs,

00:03:53.469 --> 00:03:56.209
navel drawing up to
support the low back.

00:03:56.209 --> 00:03:59.400
And we're gonna roll
up ragdoll style today.

00:03:59.400 --> 00:04:02.463
Keep the breath flowin'.

00:04:06.000 --> 00:04:09.304
Stack up through the spine.

00:04:09.304 --> 00:04:12.160
Bring some energy to it,
whatever that means to you as

00:04:12.160 --> 00:04:17.500
you lift your chest and stand
up super tall in Mountain Pose.

00:04:18.858 --> 00:04:21.001
Great, inhale, 
interlace the fingertips,

00:04:21.001 --> 00:04:22.680
bring them behind the head.

00:04:22.680 --> 00:04:25.469
Exhale, bend your knees, 
round the spine,

00:04:25.469 --> 00:04:27.519
come through to center.

00:04:27.519 --> 00:04:33.019
Inhale, around
and back and down.

00:04:35.160 --> 00:04:38.680
And then reversing the circle,
really getting that nice

00:04:38.680 --> 00:04:42.237
stretch in the side body 
and remembering to

00:04:42.237 --> 00:04:46.383
keep your core 
a little bit engaged.

00:04:49.000 --> 00:04:52.100
Alright, inhale,
rise up, stand tall.

00:04:52.100 --> 00:04:53.800
We're gonna lean 
back just a bit,

00:04:53.800 --> 00:04:56.240
but only so much as you 
keep your core engaged.

00:04:56.240 --> 00:04:58.079
So we're not
going to let it spill.

00:04:58.079 --> 00:05:00.750
We're gonna keep the low
back supported, lean back.

00:05:00.750 --> 00:05:03.160
Nice. So just a
little baby back bend.

00:05:03.160 --> 00:05:06.839
Then release, fingertips are
gonna come up to the sky.

00:05:06.839 --> 00:05:09.480
Today we're gonna bring
the palms together to slice it

00:05:09.480 --> 00:05:11.319
right down the
middle as we go down.

00:05:11.319 --> 00:05:14.082
So just learning 
a little vocabulary,

00:05:14.082 --> 00:05:15.439
a little variation here.

00:05:15.439 --> 00:05:18.959
Inhale, halfway lift,
fingertips reach back,

00:05:18.959 --> 00:05:21.120
airplane arms here.

00:05:21.120 --> 00:05:23.830
And exhale to soften
and release everything down.

00:05:23.830 --> 00:05:25.099
Root to rise.

00:05:25.099 --> 00:05:26.639
Inhale, reach for the sky.

00:05:26.639 --> 00:05:29.519
So right back the way you came.

00:05:29.519 --> 00:05:31.519
And then right back down we go,
palms together,

00:05:31.519 --> 00:05:35.945
bend the knees, slice it down,
moving with the breath, exhale.

00:05:35.945 --> 00:05:39.720
Good, inhale, halfway lift,
airplane arms.

00:05:39.720 --> 00:05:42.160
Exhale, let it all go.
Adding on.

00:05:42.160 --> 00:05:46.080
Step the left foot back, 
pivot on the back foot.

00:05:46.080 --> 00:05:50.560
Front knee's bent as 
we inhale, rise up, Warrior I.

00:05:50.560 --> 00:05:53.029
Inhale to stretch, 
stretch, stretch.

00:05:53.029 --> 00:05:55.459
Reach up from the waistline.

00:05:55.459 --> 00:05:58.000
Exhale to draw the
shoulder blades down.

00:05:59.340 --> 00:06:01.959
Inhale in again here, reach.

00:06:01.959 --> 00:06:03.160
Maybe look up.

00:06:03.160 --> 00:06:06.120
Exhale, open up 
to the right, Warrior II.

00:06:06.120 --> 00:06:10.454
Make it a nice strong, 
deep stance here.

00:06:10.454 --> 00:06:12.279
Good, inhale,
lift and lengthen.

00:06:12.279 --> 00:06:15.611
Get taller through the spine,
draw your navel in.

00:06:15.611 --> 00:06:19.819
Exhale, ground through the feet,
relax your shoulders.

00:06:20.920 --> 00:06:23.929
Inhale, keep that deep bend
in the front knee as you reach

00:06:23.929 --> 00:06:25.969
all the way up towards the sky.

00:06:25.969 --> 00:06:29.784
So straight up with the
right fingertips, inhale.

00:06:29.784 --> 00:06:32.440
And then exhale, 
bring it all the way back

00:06:32.440 --> 00:06:34.000
to your nice low lunge.

00:06:34.000 --> 00:06:36.839
Plant the palms,
step the right toes back.

00:06:36.839 --> 00:06:38.240
Inhale in here.

00:06:38.240 --> 00:06:41.084
Exhale, lower all the
way down to the belly.

00:06:41.084 --> 00:06:43.770
Inhale, lift up, Cobra.

00:06:43.770 --> 00:06:46.959
With your breath,
exhale, soften and fold.

00:06:46.959 --> 00:06:50.639
Inhale in here as you
prepare to press up to Plank.

00:06:50.639 --> 00:06:53.639
Exhale to press up to Plank,
nice and strong.

00:06:53.639 --> 00:06:57.189
Inhale in here,
find length in the neck.

00:06:57.189 --> 00:07:01.835
Exhale, hips up high and back,
Downward Facing Dog.

00:07:01.835 --> 00:07:04.754
Good, inhale, 
step the left foot all the way

00:07:04.754 --> 00:07:06.839
up into your lunge.

00:07:06.839 --> 00:07:10.000
Pivot on the
back foot and rise up.

00:07:10.000 --> 00:07:12.599
Warrior I on the other side.

00:07:12.599 --> 00:07:14.069
Again, use that inhale to

00:07:14.069 --> 00:07:16.120
ground through the 
feet and find length.

00:07:16.120 --> 00:07:17.639
Lift up from the waist.

00:07:17.639 --> 00:07:20.950
Exhale to ground
through the back body.

00:07:20.950 --> 00:07:22.669
Find stability.

00:07:22.669 --> 00:07:26.439
Good, inhale in again, 
maybe look up.

00:07:26.439 --> 00:07:29.000
Exhale, open it up, Warrior II.

00:07:29.000 --> 00:07:30.600
Take up space.

00:07:30.600 --> 00:07:34.875
Nice deep, deep, deep
bend in that front knee.

00:07:34.875 --> 00:07:38.000
Good, inhale,
lengthen through the neck.

00:07:38.000 --> 00:07:40.960
Exhale, relax the shoulders.

00:07:40.960 --> 00:07:43.000
Keep the deep
bend in that knee.

00:07:43.000 --> 00:07:43.879
You got this.

00:07:43.879 --> 00:07:46.920
As you inhale, left arm
straight up towards the sky.

00:07:46.920 --> 00:07:48.396
Think about lifting and

00:07:48.396 --> 00:07:50.731
lengthening through 
the left side body.

00:07:50.731 --> 00:07:53.600
Good. Exhale, 
let's take it all the way down.

00:07:53.600 --> 00:07:56.000
Cartwheel to your lunge.

00:07:56.000 --> 00:07:59.279
Plant the palms, 
step it back, Plank Pose.

00:07:59.279 --> 00:08:00.639
Inhale in here.

00:08:00.639 --> 00:08:04.950
Exhale, belly to Cobra or
now Chaturanga to Upward Dog.

00:08:04.950 --> 00:08:07.980
Maybe bending the elbows 
and then coming through,

00:08:07.980 --> 00:08:10.839
scooping the heart 
forward up and back.

00:08:11.783 --> 00:08:14.839
Meeting together in
Downward Facing Dog.

00:08:14.839 --> 00:08:16.079
Just follow your breath.

00:08:16.079 --> 00:08:17.600
Allow the breath to move you.

00:08:20.253 --> 00:08:22.920
In Downward Dog,
inhale in deeply.

00:08:24.214 --> 00:08:27.120
And exhale completely.

00:08:28.234 --> 00:08:30.920
Good, bend the knees,
inhale to look forward.

00:08:30.920 --> 00:08:35.490
This time maybe try a little
hop as you exhale to the top.

00:08:37.290 --> 00:08:40.589
Feet together at the front
of the mat or hip width apart.

00:08:40.589 --> 00:08:43.010
Let the head hang, 
deep breath in.

00:08:44.340 --> 00:08:46.259
Long breath out.

00:08:47.240 --> 00:08:49.169
Root to rise here.
Ground through the feet.

00:08:49.169 --> 00:08:50.759
Inhale, reach for the sky.

00:08:50.759 --> 00:08:52.440
Big breath, big stretch.

00:08:52.440 --> 00:08:54.600
Reach, reach,
reach all the way up.

00:08:54.600 --> 00:08:56.720
Exhale, palms together.

00:08:56.720 --> 00:08:58.920
And down back at your heart.

00:08:58.920 --> 00:09:01.959
Just take a second
here to observe your breath.

00:09:05.840 --> 00:09:07.569
And let's go again.
Here we go.

00:09:07.569 --> 00:09:09.799
Inhale, fingertips
go down to come up.

00:09:09.799 --> 00:09:12.491
Spread the fingertips.
Lots of energy.

00:09:12.491 --> 00:09:14.080
Exhale, palms come together.

00:09:14.080 --> 00:09:15.799
We slice it
right down the midline.

00:09:17.711 --> 00:09:20.279
Inhale, halfway lift, 
airplane arms.

00:09:20.279 --> 00:09:22.000
Open up through your chest.

00:09:23.464 --> 00:09:26.490
Exhale to soften
and let it all go.

00:09:26.490 --> 00:09:29.480
Bend the knees,
step your left foot back,

00:09:29.480 --> 00:09:31.039
pivot on the back foot,

00:09:31.039 --> 00:09:33.399
inhale, rise up, Warrior I.

00:09:34.863 --> 00:09:36.949
Exhale, open up, Warrior II.

00:09:36.949 --> 00:09:39.529
Same thing as before, but now
we're moving a little faster.

00:09:39.529 --> 00:09:42.720
Inhale, 
right fingertips reach up.

00:09:42.720 --> 00:09:46.718
Exhale, cartwheel
it all the way down.

00:09:46.718 --> 00:09:49.440
Step the right foot back, 
inhale in.

00:09:49.440 --> 00:09:53.240
Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

00:09:53.240 --> 00:09:56.660
Use the inhale to open
your heart and lift the chest.

00:09:57.615 --> 00:10:01.240
Exhale, make your way, 
Downward Facing Dog.

00:10:03.691 --> 00:10:05.510
Good from Downward Dog, inhale,

00:10:05.510 --> 00:10:07.120
step the left foot 
all the way up,

00:10:07.120 --> 00:10:08.805
pivot on the back foot.

00:10:09.919 --> 00:10:13.469
Good, then inhale, 
rise up strong, Warrior I.

00:10:13.469 --> 00:10:15.259
Big stretch.

00:10:15.259 --> 00:10:18.159
Exhale, open up to the right,
Warrior II.

00:10:18.159 --> 00:10:21.000
Focus out beyond
the left fingertips.

00:10:21.000 --> 00:10:22.740
Good, then take
it all the way up.

00:10:22.740 --> 00:10:26.379
Inhale, reach, 
deep bend in that front knee.

00:10:26.379 --> 00:10:29.100
And exhale, 
cartwheel it all the way

00:10:29.100 --> 00:10:30.559
back down to your lunge.

00:10:30.559 --> 00:10:31.919
Step the left foot back.

00:10:31.919 --> 00:10:33.440
Inhale in here.

00:10:33.440 --> 00:10:37.576
Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

00:10:37.576 --> 00:10:39.004
Find your flow.

00:10:43.246 --> 00:10:46.240
Meet together in
Downward Facing Dog.

00:10:48.804 --> 00:10:51.773
Nice, inhale in here.

00:10:51.773 --> 00:10:53.240
Exhale out.

00:10:53.240 --> 00:10:56.440
On your next inhale,
bend your knees generously.

00:10:56.440 --> 00:10:58.079
Maybe deep bend this time.

00:10:58.079 --> 00:11:02.779
Inhale to look forward and use
your exhale to hop to the top.

00:11:05.267 --> 00:11:07.279
Good, deep fold here.

00:11:09.183 --> 00:11:12.240
And then root to rise,
ground through the feet.

00:11:12.240 --> 00:11:13.720
Inhale in, here we go.

00:11:13.720 --> 00:11:15.730
Spread the fingertips.
Squeeze the legs.

00:11:15.730 --> 00:11:17.910
Reach for the sky.

00:11:17.910 --> 00:11:22.960
And exhale, 
hands to heart, Anjuli Mudra.

00:11:22.960 --> 00:11:25.603
Take a second here 
to observe your breath

00:11:25.603 --> 00:11:27.777
and notice how you feel.

00:11:32.040 --> 00:11:34.687
One more time.
Here we go.

00:11:34.687 --> 00:11:37.240
Fingertips go down to come up,
reach for the sky.

00:11:38.485 --> 00:11:40.400
Palms come together in prayer.

00:11:40.400 --> 00:11:42.855
Slice it right down.

00:11:42.855 --> 00:11:44.359
Give your thinking 
mind a break here.

00:11:44.359 --> 00:11:45.960
Let's flow with the breath.

00:11:45.960 --> 00:11:49.240
Airplane arms as you inhale,
halfway lift.

00:11:49.240 --> 00:11:52.289
Exhale to soften, let it go.

00:11:52.289 --> 00:11:56.399
Good, step the left foot back.
Bend the front knee.

00:11:56.399 --> 00:11:58.019
Here we go, Warrior I.

00:11:58.019 --> 00:12:01.244
We rise up with
a big breath in.

00:12:01.244 --> 00:12:04.480
We exhale, 
open it up, Warrior II.

00:12:05.148 --> 00:12:07.149
Good, inhale.
Right arm up,

00:12:07.149 --> 00:12:09.919
deep bend in that front knee.
Bend it a little more.

00:12:09.919 --> 00:12:13.399
Good, then exhale all the
way back down to your lunge.

00:12:13.399 --> 00:12:14.799
This time adding a twist.

00:12:14.799 --> 00:12:18.440
Left hand to the earth, inhale, 
right fingertips to the sky.

00:12:18.440 --> 00:12:21.199
Back knee is lifted.
Strong.

00:12:21.199 --> 00:12:24.030
Good, wiggle the
fingertips as you breathe in.

00:12:24.030 --> 00:12:27.079
Use the exhale to bring
it all the way back down.

00:12:27.079 --> 00:12:30.240
Option here to plant the palms,
step the right toes back just

00:12:30.240 --> 00:12:32.120
like we've been doing or
you can play with letting the

00:12:32.120 --> 00:12:36.000
right toes hover here
as you take your vinyasa.

00:12:36.929 --> 00:12:39.200
Inhale to open the chest.

00:12:40.669 --> 00:12:43.559
And follow the
exhale to release.

00:12:44.720 --> 00:12:46.289
Follow your breath.

00:12:47.149 --> 00:12:49.580
Let's meet in Downward Dog.

00:12:55.202 --> 00:12:58.000
Keep the breath flowing.

00:12:58.000 --> 00:13:02.502
From Downward Dog, we'll inhale,
step the left foot up high.

00:13:02.502 --> 00:13:05.960
Take your time getting there.
Pivot on the back foot.

00:13:05.960 --> 00:13:08.859
When you're ready, 
inhale, rise up, Warrior I.

00:13:10.165 --> 00:13:14.571
Exhale, 
flowing into Warrior II.

00:13:14.571 --> 00:13:17.480
Inhale, send the
left fingertips up high

00:13:17.480 --> 00:13:20.720
but keep that deep,
deep bend in your front knee.

00:13:20.720 --> 00:13:23.559
And then exhale, opening up
through the shoulders as you

00:13:23.559 --> 00:13:25.410
cartwheel it all the way down.

00:13:25.410 --> 00:13:26.600
Take it into the twist.

00:13:26.600 --> 00:13:29.429
Big inhale as we lift
the left fingertips up.

00:13:30.606 --> 00:13:31.760
Wiggle, wiggle, wiggle.

00:13:31.760 --> 00:13:34.870
And then exhale, bring
it all the way back down.

00:13:34.870 --> 00:13:35.720
Same thing here.

00:13:35.720 --> 00:13:39.659
Step back, per usual, or you
can play with floating the

00:13:39.659 --> 00:13:44.120
left toes all the way up
as you slowly lower down.

00:13:45.434 --> 00:13:47.159
Find a little vinyasa here.

00:13:48.688 --> 00:13:51.039
Meet me in Downward Dog.

00:13:54.143 --> 00:13:56.244
Inhale in deeply.

00:13:57.293 --> 00:13:59.280
And exhale completely.

00:14:01.822 --> 00:14:04.178
Alright, now listen carefully.
Bend your knees,

00:14:04.178 --> 00:14:07.170
slowly walk your hands
back towards your toes,

00:14:07.170 --> 00:14:09.399
Forward Fold at
the back of your mat.

00:14:09.399 --> 00:14:10.907
Give it a second.

00:14:10.907 --> 00:14:13.840
Bend the knees.
Feel the low back stretch.

00:14:15.199 --> 00:14:16.720
Now inhale in.

00:14:16.720 --> 00:14:19.250
Exhale, draw your 
navel in and up.

00:14:19.250 --> 00:14:23.936
So core support as you walk the
hands all the way out to Plank.

00:14:23.936 --> 00:14:25.439
Keep it flowing here.

00:14:25.439 --> 00:14:27.926
With the breath, 
walk the hands all the way

00:14:27.926 --> 00:14:29.450
back towards your toes.

00:14:29.450 --> 00:14:31.720
Find a breath
pattern that serves here.

00:14:31.720 --> 00:14:34.497
Walking the hands 
slowly, slowly, slowly

00:14:34.497 --> 00:14:36.822
all the way out to Plank.

00:14:36.822 --> 00:14:38.062
And then bending the knees,

00:14:38.062 --> 00:14:41.409
walking the hands all 
the way back to the toes.

00:14:41.409 --> 00:14:43.780
Forward Fold, release the head.

00:14:43.780 --> 00:14:46.559
And all the way
back out to Plank.

00:14:48.357 --> 00:14:51.069
Last time, all the way back in.

00:14:52.688 --> 00:14:56.908
And hands walking 
all the way back

00:14:56.908 --> 00:15:00.799
out to Plank. Final vinyasa, 
last call. Inhale in.

00:15:00.799 --> 00:15:04.144
Exhale, slowly lower 
to the belly for Cobra or

00:15:04.144 --> 00:15:06.559
Chaturanga to Upward Facing Dog.

00:15:06.559 --> 00:15:10.662
Inhale, maybe lift the
corners of the mouth this time.

00:15:10.662 --> 00:15:15.180
Maybe. And then exhale,
soften and release.

00:15:15.180 --> 00:15:18.759
Press it back up 
to all fours this time

00:15:18.759 --> 00:15:21.759
and walk the knees as 
wide as your yoga mat.

00:15:23.154 --> 00:15:26.120
So with knees wide, 
toes together, we're gonna bring

00:15:26.120 --> 00:15:29.000
the left hand to the
left side of the mat.

00:15:29.000 --> 00:15:31.990
Spread the fingertips wide.

00:15:31.990 --> 00:15:34.367
Inhale, reach the 
right fingertips all

00:15:34.367 --> 00:15:37.174
the way up towards the sky.

00:15:37.174 --> 00:15:39.349
Exhale, we're gonna
thread the needle,

00:15:39.349 --> 00:15:40.950
right fingertips come in and

00:15:40.950 --> 00:15:43.440
underneath the
bridge of the left arm.

00:15:43.440 --> 00:15:44.519
You bend that left elbow.

00:15:44.519 --> 00:15:46.330
You might relax 
the right shoulder,

00:15:46.330 --> 00:15:48.120
right ear on the ground.

00:15:48.120 --> 00:15:49.159
And then we continue.

00:15:49.159 --> 00:15:54.143
Press into the left palm, 
inhale, expand, reach up.

00:15:54.143 --> 00:15:56.289
Exhale, thread the needle.

00:15:57.745 --> 00:15:59.030
Keep it going.

00:15:59.030 --> 00:16:02.120
So this is kind
of the big gesture.

00:16:03.624 --> 00:16:05.740
The gross body.

00:16:05.740 --> 00:16:09.830
The subtle body action is to
think about your center here.

00:16:09.830 --> 00:16:12.279
So inhale, we twist 
from the mid-back.

00:16:12.279 --> 00:16:14.080
We get a little
twist in the low belly.

00:16:14.080 --> 00:16:16.600
Exhale, navel draws in and up.

00:16:16.600 --> 00:16:19.052
The hip points 
kind of draw together

00:16:19.052 --> 00:16:21.119
to support the low back.

00:16:21.119 --> 00:16:25.030
So there's just a slight 
engagement as you twist,

00:16:25.030 --> 00:16:27.679
drawing the navel in.

00:16:30.771 --> 00:16:32.484
Let's take one more.

00:16:35.168 --> 00:16:38.119
And then move to the 
other side nice and slow.

00:16:38.119 --> 00:16:41.039
Right hand comes to
the right side of the mat.

00:16:41.039 --> 00:16:43.879
So often when I teach this
or guide this before, I do this

00:16:43.879 --> 00:16:47.039
with the right hand or the the
hand that's down in the middle.

00:16:47.039 --> 00:16:49.640
So make sure you're
taking it to the side today.

00:16:49.640 --> 00:16:52.440
So just right underneath 
that shoulder. Okay.

00:16:52.440 --> 00:16:54.959
Inhale, left fingertips up.
You're like, "Yeah, we get it."

00:16:54.959 --> 00:16:56.663
Okay. Exhale.

00:16:59.499 --> 00:17:04.200
Maybe playing with that
connection of the belly,

00:17:04.200 --> 00:17:07.810
the muscles of the low abs,

00:17:07.810 --> 00:17:11.163
that lock, Uddiyana Bandha.

00:17:16.319 --> 00:17:18.850
So the first movement
comes with the inhale,

00:17:18.850 --> 00:17:21.171
the second movement
moves with the exhale.

00:17:21.171 --> 00:17:23.774
Try to be really true to that.

00:17:31.755 --> 00:17:33.389
And last one.

00:17:36.106 --> 00:17:38.960
Good. Slowly bring 
it back to center.

00:17:38.960 --> 00:17:41.279
We're gonna walk
the knees together.

00:17:41.279 --> 00:17:43.440
And you can either cross
the ankles to come through to a

00:17:43.440 --> 00:17:47.359
seat that way or you can
swing the legs to one side,

00:17:47.359 --> 00:17:51.799
any side, and come 
to a seat this way.

00:17:53.238 --> 00:17:55.631
Legs are crossed.

00:17:55.631 --> 00:17:58.460
We're gonna bring
the hands to the knees.

00:17:58.460 --> 00:18:00.840
Inhale, sit up nice and tall.

00:18:00.840 --> 00:18:03.480
Exhale, relax the shoulders.
Startin' to cool it down.

00:18:03.480 --> 00:18:05.759
Left hand comes
to the right knee.

00:18:05.759 --> 00:18:08.640
Right fingertips
behind for a gentle twist.

00:18:11.149 --> 00:18:13.839
And then come through center.
Take it to the other side.

00:18:13.839 --> 00:18:15.511
Gentle twist.

00:18:17.733 --> 00:18:20.860
And back through center.
Send the legs out in front.

00:18:20.860 --> 00:18:21.930
Point the toes.

00:18:21.930 --> 00:18:24.440
Maybe inch up towards
the front edge of your mat.

00:18:24.440 --> 00:18:25.920
Let's check it out here today.

00:18:25.920 --> 00:18:27.440
Interlace the fingertips,

00:18:27.440 --> 00:18:29.680
send them forward,
point the toes.

00:18:29.680 --> 00:18:33.319
Imagine you have a
sandbag on your shins here.

00:18:33.319 --> 00:18:36.000
And as slow as you can roll,
breathe deep.

00:18:36.000 --> 00:18:38.780
So careful not
to hold your breath.

00:18:38.780 --> 00:18:42.432
Navel draws in and up,
nice and slow,

00:18:42.432 --> 00:18:44.834
slow, slow.

00:18:44.834 --> 00:18:46.640
With control,

00:18:46.640 --> 00:18:48.900
draw that navel down.

00:18:50.643 --> 00:18:55.830
And eventually allow 
everything to spill,

00:18:57.033 --> 00:18:59.960
settle, soften and release.

00:19:08.269 --> 00:19:12.821
Lovely. Let's bend one 
knee up and in, then the other.

00:19:12.821 --> 00:19:15.799
And just allow your
knees to fall to the right.

00:19:15.799 --> 00:19:18.292
Fall to the right.

00:19:18.292 --> 00:19:22.100
Option across the right ankle,
the right heel over the top of

00:19:22.100 --> 00:19:25.690
the left thigh 
for a deeper stretch

00:19:25.690 --> 00:19:28.462
in the left hip crease.

00:19:33.773 --> 00:19:35.680
Good, then slowly release that.

00:19:35.680 --> 00:19:38.519
Keep the feet wide and
then take it to the other side.

00:19:38.519 --> 00:19:40.289
Knees fall to the left.

00:19:40.289 --> 00:19:44.256
You might cross the 
left ankle over the top of

00:19:44.256 --> 00:19:47.532
the right thigh this time.
Shoulders are relaxed.

00:19:53.872 --> 00:19:56.690
Lovely, lovely.
Release that.

00:19:56.690 --> 00:19:59.189
Hug both knees into the chest.

00:19:59.189 --> 00:20:00.920
Rock a little side to side.

00:20:00.920 --> 00:20:03.630
Find what feels good here.

00:20:03.630 --> 00:20:06.249
Maybe draw some circles 
or maybe you take a little

00:20:06.249 --> 00:20:09.057
Happy Baby posture,

00:20:10.048 --> 00:20:12.359
or a quick hamstring stretch.

00:20:12.359 --> 00:20:14.200
Find what feels good.

00:20:16.304 --> 00:20:18.979
And then we'll
release the legs out long.

00:20:18.979 --> 00:20:20.929
Whenever you're ready,

00:20:22.910 --> 00:20:26.187
allow the eyes to close,

00:20:27.367 --> 00:20:30.370
the hands to rest 
somewhere on the body,

00:20:30.370 --> 00:20:32.200
wherever feels good.

00:20:36.007 --> 00:20:38.069
Inhale deeply.

00:20:40.746 --> 00:20:42.759
And a little
audible exhale here.

00:20:42.759 --> 00:20:45.019
(sighs)

00:20:45.019 --> 00:20:47.752
Again, I'm not playing,
a little audible exhale.

00:20:47.752 --> 00:20:49.330
Here we go.
Deep breath in.

00:20:51.050 --> 00:20:53.559
And (sighs).

00:20:53.559 --> 00:20:56.039
And come on. Last time, 
it's your last chance.

00:20:56.039 --> 00:20:58.448
Let's give it a try.
Deep breath in.

00:20:59.547 --> 00:21:00.799
A little vibration.

00:21:00.799 --> 00:21:03.379
(sighs)

00:21:05.387 --> 00:21:07.988
Nice. Now just take a second

00:21:09.222 --> 00:21:11.079
to allow the flow of breath

00:21:11.079 --> 00:21:13.680
to just do its thing naturally.

00:21:13.680 --> 00:21:14.839
Nothing forced.

00:21:14.839 --> 00:21:17.205
You don't have to do anything.

00:21:25.440 --> 00:21:27.960
This practice so
good for the brain.

00:21:29.752 --> 00:21:31.599
The brain-body connection.

00:21:33.433 --> 00:21:36.153
And the spirit, too.

00:21:36.153 --> 00:21:38.000
Guys have been doing amazing.

00:21:39.444 --> 00:21:43.014
We have a sweet,

00:21:43.014 --> 00:21:45.950
chill practice
scheduled for tomorrow.

00:21:45.950 --> 00:21:47.699
You won't want to miss it.

00:21:47.699 --> 00:21:49.359
Bring your comfy clothes.

00:21:51.806 --> 00:21:54.000
Bring a blanket,
bring a pillow,

00:21:54.000 --> 00:21:55.360
and I'll see you then.

00:21:56.842 --> 00:21:59.839
Take a deep breath in as
you bring the palms together.

00:22:01.053 --> 00:22:05.119
And exhale, thumbs up
to the third eye to close.

00:22:06.118 --> 00:22:07.439
Lots of love.

00:22:08.799 --> 00:22:11.171
See you tomorrow.

00:22:13.032 --> 00:22:16.213
(light music)