WEBVTT 00:00:00.060 --> 00:00:02.730 what's up everyone welcome to 30 days of 00:00:02.730 --> 00:00:05.250 yoga with Adriene I'm Adriene and I'm 00:00:05.250 --> 00:00:08.130 super excited it's day one y'all let's 00:00:08.130 --> 00:00:16.740 get started alright my friends today 00:00:16.740 --> 00:00:17.789 we're going to begin in a nice 00:00:17.789 --> 00:00:20.520 comfortable seated posture so docile now 00:00:20.520 --> 00:00:22.050 with one foot in front of the other 00:00:22.050 --> 00:00:24.119 so just to stay on the same page let's 00:00:24.119 --> 00:00:25.830 draw the left heel in towards your 00:00:25.830 --> 00:00:29.189 Center and then the right leg comes in 00:00:29.189 --> 00:00:31.170 to follow you can use a blanket or a 00:00:31.170 --> 00:00:34.559 block or pillow even in a book sometimes 00:00:34.559 --> 00:00:37.020 it's nice to lift the hips up if you 00:00:37.020 --> 00:00:39.420 feel like you're getting trapped in this 00:00:39.420 --> 00:00:41.790 like mr. Burnes posture here so take a 00:00:41.790 --> 00:00:43.469 quick second to get settled in and a 00:00:43.469 --> 00:00:45.390 nice comfortable seat one foot in front 00:00:45.390 --> 00:00:48.719 of the other make sure everything 00:00:48.719 --> 00:00:50.520 situated and then when you're ready sit 00:00:50.520 --> 00:00:53.129 up nice and tall see if you can align 00:00:53.129 --> 00:00:55.440 your head over your heart your heart 00:00:55.440 --> 00:00:58.890 over your pelvis you might take your 00:00:58.890 --> 00:01:00.510 fingers and touch your booty you move 00:01:00.510 --> 00:01:01.980 the fleshy part of the buttocks aside 00:01:01.980 --> 00:01:03.899 you might fix your hair here just do all 00:01:03.899 --> 00:01:06.090 those little things so that we can come 00:01:06.090 --> 00:01:09.420 to a nice still place as we begin our 00:01:09.420 --> 00:01:11.030 challenge 00:01:11.030 --> 00:01:14.549 nice and slow settling in easing into it 00:01:14.549 --> 00:01:18.409 and really choosing to stay present so I 00:01:18.409 --> 00:01:20.280 like to call it getting your money's 00:01:20.280 --> 00:01:24.420 worth so we're gonna get a workout we're 00:01:24.420 --> 00:01:30.150 going to commit to 30 days of practice 00:01:30.150 --> 00:01:36.110 together we're going to stretch the body 00:01:36.110 --> 00:01:42.299 tone the muscles deepen the breath but 00:01:42.299 --> 00:01:43.530 beyond that we're gonna listen we're 00:01:43.530 --> 00:01:45.470 really gonna use this opportunity to 00:01:45.470 --> 00:01:49.409 come into a different type of presence 00:01:49.409 --> 00:01:52.369 maybe learn something new about yourself 00:01:52.369 --> 00:01:56.549 and so today's practice is focused on 00:01:56.549 --> 00:01:59.610 that so we sit up nice and tall take a 00:01:59.610 --> 00:02:01.380 second to close the eyes relax your 00:02:01.380 --> 00:02:06.090 shoulders down and just notice how you 00:02:06.090 --> 00:02:08.210 feel 00:02:10.470 --> 00:02:12.510 perhaps the tendency to want to move 00:02:12.510 --> 00:02:14.960 quickly to the next thing 00:02:14.960 --> 00:02:17.550 we got 30 days so we can take it nice 00:02:17.550 --> 00:02:21.930 and slow and really set ourselves up for 00:02:21.930 --> 00:02:28.100 a nice experience that feels good 00:02:28.100 --> 00:02:30.240 bring your awareness or your attention 00:02:30.240 --> 00:02:36.750 to your breath and just notice it and 00:02:36.750 --> 00:02:37.830 you might begin to deepen the breath 00:02:37.830 --> 00:02:40.080 play with it here seeing if you can 00:02:40.080 --> 00:02:41.970 extend the inhale make it a little bit 00:02:41.970 --> 00:02:53.880 longer and extend the exhale stick with 00:02:53.880 --> 00:02:55.770 your breath as we begin to move the body 00:02:55.770 --> 00:02:57.900 and shape shift in and out of different 00:02:57.900 --> 00:02:59.270 poses 00:02:59.270 --> 00:03:01.920 remember the breath is energies and 00:03:01.920 --> 00:03:06.870 breath to the tight places use the tool 00:03:06.870 --> 00:03:09.300 of your pranayama or your breath to stay 00:03:09.300 --> 00:03:12.090 focused and really be honest with 00:03:12.090 --> 00:03:14.880 yourself about how you feel each day and 00:03:14.880 --> 00:03:18.269 each time you come to the mat oh and 00:03:18.269 --> 00:03:20.760 also let's have some fun drop it in chin 00:03:20.760 --> 00:03:22.310 to the chest 00:03:22.310 --> 00:03:24.360 whilst begin to draw circles with the 00:03:24.360 --> 00:03:30.510 nose one way and then the other and then 00:03:30.510 --> 00:03:38.179 reversing your circle back and forth 00:03:38.420 --> 00:03:40.709 kind of dropping into this moment for 00:03:40.709 --> 00:03:46.019 yourself and then we'll bring the head 00:03:46.019 --> 00:03:47.700 back to Center stillness and draw the 00:03:47.700 --> 00:03:49.739 palms together at the heart deep breath 00:03:49.739 --> 00:03:51.660 in as you lift the sternum up thumbs 00:03:51.660 --> 00:03:55.320 hearts coming together you know I have 00:03:55.320 --> 00:03:59.459 one heart I guess heart and we'll take a 00:03:59.459 --> 00:04:00.810 deep deep breath in through the nose 00:04:00.810 --> 00:04:03.090 here and this time go ahead and let it 00:04:03.090 --> 00:04:03.750 out through the mouth 00:04:03.750 --> 00:04:07.950 exhale again just like that deep breath 00:04:07.950 --> 00:04:11.010 in through the nostrils sit up nice and 00:04:11.010 --> 00:04:12.570 tall and exhale out through the mouth 00:04:12.570 --> 00:04:15.230 make some noise 00:04:16.060 --> 00:04:18.470 and we'll interlace the fingertips keep 00:04:18.470 --> 00:04:20.000 breathing deep as you press the palms 00:04:20.000 --> 00:04:23.360 forward shoulders relaxed drop down and 00:04:23.360 --> 00:04:25.820 then we send the palms up and back nice 00:04:25.820 --> 00:04:28.460 and easy organic movement here the knees 00:04:28.460 --> 00:04:31.130 are going to want to fly up and we're 00:04:31.130 --> 00:04:32.480 gonna ground down through the tops of 00:04:32.480 --> 00:04:35.030 the thighs committing to a full body 00:04:35.030 --> 00:04:38.300 experience as you lift and lengthen up 00:04:38.300 --> 00:04:40.669 through the side body and keep playing 00:04:40.669 --> 00:04:42.310 with your breath 00:04:42.310 --> 00:04:44.870 we teeter-totter back and forth here 00:04:44.870 --> 00:04:46.880 stretch it out notice what the shoulders 00:04:46.880 --> 00:04:48.440 are starting to rise up see if you can 00:04:48.440 --> 00:04:50.950 keep the shoulders relaxed heart lifted 00:04:50.950 --> 00:04:54.020 arms may begin to get tired here 00:04:54.020 --> 00:04:54.979 especially if you're new to the practice 00:04:54.979 --> 00:04:58.630 stick with it find ease use your breath 00:04:58.630 --> 00:05:03.800 to keep it together just kidding inhale 00:05:03.800 --> 00:05:05.780 back to Center we go this time carve a 00:05:05.780 --> 00:05:07.550 line with your nose all the way up so 00:05:07.550 --> 00:05:09.530 rather than just looking up kind of 00:05:09.530 --> 00:05:11.180 crunching the back of the neck just 00:05:11.180 --> 00:05:14.180 really mindful activity as we carve a 00:05:14.180 --> 00:05:15.979 line with the nose look up one more 00:05:15.979 --> 00:05:18.770 breath here and then on an exhale we 00:05:18.770 --> 00:05:22.930 break free kind of fingertips Thrain now 00:05:22.930 --> 00:05:24.979 awesome plant the left palm into the 00:05:24.979 --> 00:05:26.720 earth inhale reach right fingertips up 00:05:26.720 --> 00:05:29.720 and over side body stretch again work on 00:05:29.720 --> 00:05:31.940 creating a full-body experience as we 00:05:31.940 --> 00:05:33.710 ease into the practice so for me that 00:05:33.710 --> 00:05:36.710 means really paying attention to yes the 00:05:36.710 --> 00:05:38.630 side body stretch but also grounding 00:05:38.630 --> 00:05:41.330 down through the legs and maintaining 00:05:41.330 --> 00:05:44.150 that extension through the crown you 00:05:44.150 --> 00:05:45.770 might find a little pulse here you might 00:05:45.770 --> 00:05:48.160 spiral your heart up towards the sky 00:05:48.160 --> 00:05:52.490 make it your own here deep breath in and 00:05:52.490 --> 00:05:54.260 then exhale swiftly up and through 00:05:54.260 --> 00:05:55.610 Center and we take it to the other side 00:05:55.610 --> 00:05:57.740 right palm to the earth left fingertips 00:05:57.740 --> 00:06:00.700 reach up and over same thing 00:06:00.700 --> 00:06:11.180 stretch it out ease into it great one 00:06:11.180 --> 00:06:12.800 more breath here you might spiral your 00:06:12.800 --> 00:06:15.590 heart up towards the sky and then on an 00:06:15.590 --> 00:06:17.930 exhale we bring it back to Center from 00:06:17.930 --> 00:06:19.070 here we're gonna walk the fingertips 00:06:19.070 --> 00:06:20.480 behind us I'm eternally 00:06:20.480 --> 00:06:22.460 so you can see this walking them behind 00:06:22.460 --> 00:06:24.860 pinkies might come close or again if the 00:06:24.860 --> 00:06:26.300 shoulders are really tight give yourself 00:06:26.300 --> 00:06:28.790 some space you can keep it nice and easy 00:06:28.790 --> 00:06:32.750 today so I walk the finger to this back 00:06:32.750 --> 00:06:34.190 we sit up nice and tall 00:06:34.190 --> 00:06:35.750 imagine the lifting up through the 00:06:35.750 --> 00:06:37.850 armpit chest here so we're lifting up 00:06:37.850 --> 00:06:39.290 through this area of the body and 00:06:39.290 --> 00:06:41.570 opening the heart the chest close your 00:06:41.570 --> 00:06:46.700 eyes find your breath when you get bored 00:06:46.700 --> 00:06:49.070 or your mind begins to wander come back 00:06:49.070 --> 00:06:50.870 to that sweet inhale exhale out through 00:06:50.870 --> 00:06:52.610 the mouth whenever you need to let go a 00:06:52.610 --> 00:06:55.960 little bit or find a little inspiration 00:07:03.130 --> 00:07:07.760 hmm then slowly we'll soften through the 00:07:07.760 --> 00:07:10.160 elbows and walk the fingertips all the 00:07:10.160 --> 00:07:13.670 way around and forward so nice and easy 00:07:13.670 --> 00:07:17.720 we walk the palms forward and to each 00:07:17.720 --> 00:07:19.490 his own here so you might end up here on 00:07:19.490 --> 00:07:21.860 the palms really pressing the sit bones 00:07:21.860 --> 00:07:23.300 into the earth again full-body 00:07:23.300 --> 00:07:25.280 experience really expanding the 00:07:25.280 --> 00:07:29.870 awareness throughout the legs the hips 00:07:29.870 --> 00:07:31.850 making sure I'm still mindful to 00:07:31.850 --> 00:07:35.660 shoulders and for me that awareness is 00:07:35.660 --> 00:07:36.920 really an act of self-love I'm 00:07:36.920 --> 00:07:38.680 considering all parts 00:07:38.680 --> 00:07:43.370 Hayao first teo of the challenge okay so 00:07:43.370 --> 00:07:45.020 you might stay up here on your palms you 00:07:45.020 --> 00:07:47.060 might already be way past me and on the 00:07:47.060 --> 00:07:49.340 forearms if not just gives you something 00:07:49.340 --> 00:07:51.110 to look forward to no worries just be 00:07:51.110 --> 00:07:54.710 here in the moment another option as to 00:07:54.710 --> 00:07:56.840 maybe send the fingertips all the way 00:07:56.840 --> 00:07:58.430 out and begin to relax the way to the 00:07:58.430 --> 00:08:01.550 head over you might find a soft sway 00:08:01.550 --> 00:08:04.310 back and forth and again the sit bones 00:08:04.310 --> 00:08:05.600 are gonna want to roll up here to 00:08:05.600 --> 00:08:07.780 compensate see if you can stay grounded 00:08:07.780 --> 00:08:11.330 and maybe a forehead underneath a 00:08:11.330 --> 00:08:13.220 forehead underneath the block hello a 00:08:13.220 --> 00:08:17.530 block underneath forehead maybe even we 00:08:17.530 --> 00:08:19.580 bubblegum in the fist here for a little 00:08:19.580 --> 00:08:25.370 support breathe into your right hip find 00:08:25.370 --> 00:08:28.030 that breath 00:08:36.789 --> 00:08:39.380 then press into the sit bones press up 00:08:39.380 --> 00:08:41.510 into your palms we're gonna walk the 00:08:41.510 --> 00:08:43.549 fingertips spider fingers as we say in 00:08:43.549 --> 00:08:45.620 kids yoga over towards the right don't 00:08:45.620 --> 00:08:47.840 crank it keep it easy remember find ease 00:08:47.840 --> 00:08:50.120 as we ease into the practice and I brush 00:08:50.120 --> 00:08:55.910 away dog hair deep breath in here keep a 00:08:55.910 --> 00:08:57.820 nice extension through the crown 00:08:57.820 --> 00:08:59.750 breathing into the left side body 00:08:59.750 --> 00:09:03.140 pressing the sit bones back and then we 00:09:03.140 --> 00:09:04.850 walk it through Center and take it to 00:09:04.850 --> 00:09:07.490 the left same thing so again those hips 00:09:07.490 --> 00:09:08.720 are going to want to come up we stay 00:09:08.720 --> 00:09:10.940 pressing into the sit bones shoulders 00:09:10.940 --> 00:09:15.940 relaxed really mindful through the neck 00:09:17.080 --> 00:09:19.060 deep breath in 00:09:19.060 --> 00:09:21.950 follow your exhale as you unravel back 00:09:21.950 --> 00:09:23.450 to Center and then we're gonna switch 00:09:23.450 --> 00:09:25.850 the legs here so right heel comes in 00:09:25.850 --> 00:09:30.110 left leg comes out reach all the palms 00:09:30.110 --> 00:09:31.910 together at the heart once again inhale 00:09:31.910 --> 00:09:35.870 sternum to thumbs exhale relax the 00:09:35.870 --> 00:09:39.050 elbows down just notice how your legs 00:09:39.050 --> 00:09:41.810 feel sometimes you know this side can be 00:09:41.810 --> 00:09:46.820 a little bit different feel a little 00:09:46.820 --> 00:09:49.430 foreign and we'll interlace the 00:09:49.430 --> 00:09:51.260 fingertips sit up nice and tall press 00:09:51.260 --> 00:09:51.890 the palms 00:09:51.890 --> 00:09:53.480 actually let's interlace the opposite 00:09:53.480 --> 00:09:55.220 direction this time so opposite thumb on 00:09:55.220 --> 00:09:56.600 top a little yoga for the brain as we 00:09:56.600 --> 00:09:59.150 begin and we press the palms oh yeah 00:09:59.150 --> 00:10:00.950 that feels weird forward up and back 00:10:00.950 --> 00:10:02.810 once again and same thing just a little 00:10:02.810 --> 00:10:05.690 organic movement yes to stretch the side 00:10:05.690 --> 00:10:08.420 body yes to bring awareness into this 00:10:08.420 --> 00:10:10.370 spine but really to set the tone for our 00:10:10.370 --> 00:10:12.470 practice and our challenge that you're 00:10:12.470 --> 00:10:15.589 in charge and that's more than modifying 00:10:15.589 --> 00:10:17.120 up or down it's really about listening 00:10:17.120 --> 00:10:20.480 being present easing into it being 00:10:20.480 --> 00:10:24.320 honest also gives you the freedom to 00:10:24.320 --> 00:10:26.540 move how you want to move find what 00:10:26.540 --> 00:10:27.970 feels good 00:10:27.970 --> 00:10:30.380 inhale carve a line with the nose look 00:10:30.380 --> 00:10:35.089 up and exhale rain it down great this 00:10:35.089 --> 00:10:36.440 time we walk the fingertips together 00:10:36.440 --> 00:10:39.290 just like before this time we're gonna 00:10:39.290 --> 00:10:41.660 inhale lift the heart and exhale draw 00:10:41.660 --> 00:10:42.640 line with the nose 00:10:42.640 --> 00:10:45.790 the right shoulder if you've practiced 00:10:45.790 --> 00:10:47.110 me before you know I love this move 00:10:47.110 --> 00:10:48.730 imagine receiving a little kiss on the 00:10:48.730 --> 00:10:51.010 neck this is a little hygiene for the 00:10:51.010 --> 00:10:52.510 neck and shoulders so it might seem like 00:10:52.510 --> 00:10:54.040 you're not doing a lot but we're drawing 00:10:54.040 --> 00:10:56.260 the shoulder blades down we're opening 00:10:56.260 --> 00:10:57.820 the chest lifting up through the ribcage 00:10:57.820 --> 00:11:00.460 and keeping an extension in the crown of 00:11:00.460 --> 00:11:03.940 the head breathe into the left side of 00:11:03.940 --> 00:11:06.400 the neck and then on an exhale this 00:11:06.400 --> 00:11:07.780 should feel really yummy as you drop the 00:11:07.780 --> 00:11:09.430 chin to the chest breathe in to the back 00:11:09.430 --> 00:11:13.210 of the neck oh yeah I'm gonna take it to 00:11:13.210 --> 00:11:20.350 the other side so we find a softness 00:11:20.350 --> 00:11:22.960 here even in this shape we relax the 00:11:22.960 --> 00:11:23.980 shoulders down 00:11:23.980 --> 00:11:26.590 imagine someone kissing you on this side 00:11:26.590 --> 00:11:28.780 of your neck it's getting steamy in here 00:11:28.780 --> 00:11:34.660 already inhale in extend extend and 00:11:34.660 --> 00:11:37.510 exhale chin to chest for one more breath 00:11:37.510 --> 00:11:39.340 this time you can really draw your nose 00:11:39.340 --> 00:11:46.480 to your navel and then we lift up 00:11:46.480 --> 00:11:47.680 through the crown of the head take a 00:11:47.680 --> 00:11:49.750 deep breath in smile or turn on that 00:11:49.750 --> 00:11:54.070 inner smile and then we release walking 00:11:54.070 --> 00:11:55.990 the fingertips forward same thing palms 00:11:55.990 --> 00:11:58.780 come to the earth and feel this this hip 00:11:58.780 --> 00:12:00.820 out so you might find a gentle sway 00:12:00.820 --> 00:12:02.680 again and coming onto the forearms might 00:12:02.680 --> 00:12:05.850 be an option or maybe all the way down 00:12:05.850 --> 00:12:08.320 breathing into the outer edge of that 00:12:08.320 --> 00:12:10.750 left hip noticing how the sit bones want 00:12:10.750 --> 00:12:12.520 to peel up and the pelvis wants to rock 00:12:12.520 --> 00:12:18.420 but we keep it grounded and strong a 00:12:20.490 --> 00:12:23.230 couple more breaths here nice strong 00:12:23.230 --> 00:12:26.670 awareness throughout the whole body 00:12:36.510 --> 00:12:38.730 you press into the palms to slowly 00:12:38.730 --> 00:12:40.170 release and come up this time we're 00:12:40.170 --> 00:12:42.570 gonna take the fingertips spider fingers 00:12:42.570 --> 00:12:44.550 all the way to the left it's okay 00:12:44.550 --> 00:12:46.050 there's a tendency to want to crank here 00:12:46.050 --> 00:12:48.000 and do the yoga pose and I just ask you 00:12:48.000 --> 00:12:51.360 and invite you to ease up we have 30 00:12:51.360 --> 00:12:53.670 days our first day we're gonna stretch 00:12:53.670 --> 00:12:56.220 it out take a little stock get settled 00:12:56.220 --> 00:13:00.270 in so nice gentle twist to the left and 00:13:00.270 --> 00:13:01.560 then we'll release take it through 00:13:01.560 --> 00:13:05.580 Center and take it to the right breathe 00:13:05.580 --> 00:13:09.650 nice long smooth deep breaths 00:13:12.470 --> 00:13:15.360 and then gently release back to Center 00:13:15.360 --> 00:13:17.280 awesome flip your palms up sit up nice 00:13:17.280 --> 00:13:18.930 and tall take a look at your hands for 00:13:18.930 --> 00:13:21.240 them wide we're gonna commit to a nice 00:13:21.240 --> 00:13:23.910 strong awareness through the hands as we 00:13:23.910 --> 00:13:26.610 come forward and up into tabletop 00:13:26.610 --> 00:13:28.410 position so take this focus with the 00:13:28.410 --> 00:13:31.320 hands with you as we come gently onto 00:13:31.320 --> 00:13:33.390 all fours so we draw the wrists 00:13:33.390 --> 00:13:35.160 underneath the shoulders my friends knee 00:13:35.160 --> 00:13:36.720 is directly underneath the hips press 00:13:36.720 --> 00:13:37.920 into the tops of the feet 00:13:37.920 --> 00:13:39.930 take that focus of the hands with you as 00:13:39.930 --> 00:13:42.690 you press away from your mat so fingers 00:13:42.690 --> 00:13:44.130 are gonna want to do what they naturally 00:13:44.130 --> 00:13:45.630 do and we're going to really expand 00:13:45.630 --> 00:13:48.330 awareness and building a strong 00:13:48.330 --> 00:13:52.500 foundation here and day one we press 00:13:52.500 --> 00:13:54.210 away from the earth draw the navel up 00:13:54.210 --> 00:13:56.430 towards the spine relax your shoulders 00:13:56.430 --> 00:13:58.380 draw them away from the ears so really 00:13:58.380 --> 00:14:00.300 mindful in the head and neck tendency 00:14:00.300 --> 00:14:02.040 here is for the neck to kind of collapse 00:14:02.040 --> 00:14:04.230 but remember the neck is a nice long 00:14:04.230 --> 00:14:07.590 beautiful extension of your spine cool 00:14:07.590 --> 00:14:09.300 take a deep breath in here press into 00:14:09.300 --> 00:14:11.160 the tops of the feet don't panic we're 00:14:11.160 --> 00:14:12.750 gonna lift the knees let them hover just 00:14:12.750 --> 00:14:14.580 for a second here and I like to do this 00:14:14.580 --> 00:14:16.410 one too just bring a little start to our 00:14:16.410 --> 00:14:17.970 challenge but also to light a fire in 00:14:17.970 --> 00:14:20.460 the belly and also when we lift the 00:14:20.460 --> 00:14:21.960 knees here we can really tell if we're 00:14:21.960 --> 00:14:24.840 collapsing in other places so find that 00:14:24.840 --> 00:14:27.060 integrity one more breath here you might 00:14:27.060 --> 00:14:28.410 experience a little shake a little 00:14:28.410 --> 00:14:30.470 tremble that's prana the energy moving 00:14:30.470 --> 00:14:33.120 definitely transformative energy there 00:14:33.120 --> 00:14:37.940 so one more breath and then we release 00:14:37.940 --> 00:14:40.440 cat cow never looks so good loop the 00:14:40.440 --> 00:14:42.930 shoulders drop the belly inhale heart 00:14:42.930 --> 00:14:45.630 radiates forward and on the exhale I 00:14:45.630 --> 00:14:46.520 started 00:14:46.520 --> 00:14:50.740 turn and under curl it under as I rotate 00:14:50.740 --> 00:14:54.590 hip points find a surrounding of the 00:14:54.590 --> 00:14:56.420 spine and release the crown of the head 00:14:56.420 --> 00:14:58.910 to the earth inhale keep it nice and 00:14:58.910 --> 00:15:02.480 slow today dropping the belly tailbone 00:15:02.480 --> 00:15:06.860 lifts up heart opens out and moving with 00:15:06.860 --> 00:15:08.720 the breath exhale curling the tailbone 00:15:08.720 --> 00:15:11.540 in traveling up the spine until the 00:15:11.540 --> 00:15:15.320 crown of the head releases moving at 00:15:15.320 --> 00:15:18.700 your own pace here with your breath 00:15:21.760 --> 00:15:28.430 doing a little energetic hygiene getting 00:15:28.430 --> 00:15:31.420 the circulation going 00:15:33.070 --> 00:15:35.720 and a little spinal flex even if we just 00:15:35.720 --> 00:15:37.760 did cat-cow everyday for 30 days we'd be 00:15:37.760 --> 00:15:43.520 rocking and rolling so we'll begin to 00:15:43.520 --> 00:15:45.140 veer off the beaten path here if you 00:15:45.140 --> 00:15:47.120 haven't already shaking the hips a 00:15:47.120 --> 00:15:48.650 little left to ride just kind of coming 00:15:48.650 --> 00:15:50.840 off those railroad tracks lingering and 00:15:50.840 --> 00:15:56.780 any place that feels tight or sore might 00:15:56.780 --> 00:15:58.460 get a little freaky on me and even come 00:15:58.460 --> 00:16:04.760 forward and this is where we just begin 00:16:04.760 --> 00:16:13.430 to let loose awesome and then we'll come 00:16:13.430 --> 00:16:14.990 back to that tabletop position and drop 00:16:14.990 --> 00:16:18.320 the elbows where the palms are and again 00:16:18.320 --> 00:16:20.480 stay aware of the hands here fingers 00:16:20.480 --> 00:16:21.410 really want to come in or go out 00:16:21.410 --> 00:16:23.540 especially if the shoulders are tight so 00:16:23.540 --> 00:16:25.490 you can keep to railroad track lines 00:16:25.490 --> 00:16:27.530 here pressing the elbows into the earth 00:16:27.530 --> 00:16:29.090 we walk the knees back and melt the 00:16:29.090 --> 00:16:33.260 heart heart to earth pose anahatha Osun 00:16:33.260 --> 00:16:34.670 one of my favorites if the forehead 00:16:34.670 --> 00:16:37.460 comes to the earth let it let the pelvis 00:16:37.460 --> 00:16:40.010 rock up towards the sky heyo the sit 00:16:40.010 --> 00:16:42.320 bones shine spread left to right and we 00:16:42.320 --> 00:16:44.680 take five nice long deep breaths here 00:16:44.680 --> 00:16:46.880 notice if the toes are coming in or 00:16:46.880 --> 00:16:48.440 going out see if you can keep that full 00:16:48.440 --> 00:16:52.600 body awareness rocking and rolling 00:16:52.810 --> 00:16:58.640 belly can soften here inhale fill the 00:16:58.640 --> 00:17:00.020 back body with air 00:17:00.020 --> 00:17:04.569 and on an exhale release your hearts 00:17:09.099 --> 00:17:11.480 super awesome for the shoulders let's 00:17:11.480 --> 00:17:19.520 take one more breath here and then to 00:17:19.520 --> 00:17:21.530 transition I'm gonna press into all ten 00:17:21.530 --> 00:17:24.140 fingerprints all ten knuckles press into 00:17:24.140 --> 00:17:27.319 my elbows and slowly slide on through to 00:17:27.319 --> 00:17:29.900 the belly oh yeah 00:17:29.900 --> 00:17:31.820 press into the elbows they're right 00:17:31.820 --> 00:17:35.090 underneath the shoulders still steel Dex 00:17:35.090 --> 00:17:38.120 is still I press into the pubic bone 00:17:38.120 --> 00:17:40.040 pressing the tops of the feet and I grow 00:17:40.040 --> 00:17:41.750 nice and tall here and a little Sphinx 00:17:41.750 --> 00:17:44.000 pose so if you have to do some adjusting 00:17:44.000 --> 00:17:46.580 to find length on the side body or in 00:17:46.580 --> 00:17:49.760 the spine please do self adjustments are 00:17:49.760 --> 00:17:54.800 the best and we breathe here again 00:17:54.800 --> 00:17:56.390 notice if you've lost awareness from the 00:17:56.390 --> 00:17:57.940 wrists and hands keep that awareness 00:17:57.940 --> 00:18:00.830 press away from your mat with your 00:18:00.830 --> 00:18:02.270 elbows almost as if you're trying to 00:18:02.270 --> 00:18:04.220 tear your yoga mat in half with your 00:18:04.220 --> 00:18:09.530 elbow one more breath we inhale in and 00:18:09.530 --> 00:18:11.360 exhale slowly release 00:18:11.360 --> 00:18:12.980 all right this time palms are gonna come 00:18:12.980 --> 00:18:15.260 underneath the shoulders we curl the 00:18:15.260 --> 00:18:17.270 toes under and you know where I'm headed 00:18:17.270 --> 00:18:19.520 right downward facing dog so there's two 00:18:19.520 --> 00:18:21.880 options here you can come to all fours 00:18:21.880 --> 00:18:24.770 first and then peel up through the tail 00:18:24.770 --> 00:18:27.020 or there's always the option from this 00:18:27.020 --> 00:18:30.380 posture to come straight to plank so you 00:18:30.380 --> 00:18:33.260 can cool it or you can heat it we always 00:18:33.260 --> 00:18:35.960 have options here together we'll meet in 00:18:35.960 --> 00:18:38.000 our first downward facing dog 00:18:38.000 --> 00:18:41.090 of the challenge pedal it out check in 00:18:41.090 --> 00:18:43.460 with your feet seize bend the knees and 00:18:43.460 --> 00:18:45.590 then don't forget that awareness of the 00:18:45.590 --> 00:18:50.179 palms of the hands spreading wide we'll 00:18:50.179 --> 00:18:52.580 take three more breaths here so notice 00:18:52.580 --> 00:18:54.140 if you're just kind of holding waiting 00:18:54.140 --> 00:18:57.080 like onto the next thing try to enjoy 00:18:57.080 --> 00:19:01.899 your practice breathe stretch it out 00:19:04.160 --> 00:19:06.210 shouldn't say try to enjoy your practice 00:19:06.210 --> 00:19:08.220 how about we say just enjoy your 00:19:08.220 --> 00:19:11.520 practice then we're gonna go for a slow 00:19:11.520 --> 00:19:13.500 walk up towards the front edge take your 00:19:13.500 --> 00:19:15.360 time again resist the urge to just kind 00:19:15.360 --> 00:19:17.760 of taskmaster here we're gonna slowly 00:19:17.760 --> 00:19:21.150 walk up towards the front hands again 00:19:21.150 --> 00:19:24.030 there we'll meet at a head of the mat 00:19:24.030 --> 00:19:26.160 and a nice forward of hold so to each 00:19:26.160 --> 00:19:28.110 his own here you might walk with the 00:19:28.110 --> 00:19:30.840 fingertips to one side and then the 00:19:30.840 --> 00:19:32.490 other if you're feeling a little tight 00:19:32.490 --> 00:19:34.740 in the head and neck you might shake the 00:19:34.740 --> 00:19:37.830 head yes and no pay attention to your 00:19:37.830 --> 00:19:39.690 feet toes are pointing forward feet are 00:19:39.690 --> 00:19:42.000 hip-width apart here to start you might 00:19:42.000 --> 00:19:45.540 clasp the elbows and rock gently left to 00:19:45.540 --> 00:19:48.570 right so again setting the tone of our 00:19:48.570 --> 00:19:50.460 practice and really the tone for the 00:19:50.460 --> 00:19:52.650 challenge that you're in charge I 00:19:52.650 --> 00:19:55.470 encourage you to improvise to keep 00:19:55.470 --> 00:19:57.990 searching and exploring try to avoid 00:19:57.990 --> 00:20:00.330 just being the yoga challenge robot here 00:20:00.330 --> 00:20:03.060 but really be yourself and listen to 00:20:03.060 --> 00:20:09.680 your buddy and when you feel satisfied 00:20:09.680 --> 00:20:13.110 we'll release the arms press into the 00:20:13.110 --> 00:20:15.630 feet nice and strong bend the knees 00:20:15.630 --> 00:20:17.400 generously as you tuck the chin into the 00:20:17.400 --> 00:20:20.340 chest and we begin to roll it up nice 00:20:20.340 --> 00:20:23.100 and slow take your time enjoy every move 00:20:23.100 --> 00:20:29.670 every moment this is our time that we've 00:20:29.670 --> 00:20:32.190 taken for ourselves so might as well 00:20:32.190 --> 00:20:37.290 relish mmm relish and loop the shoulders 00:20:37.290 --> 00:20:39.840 forward up and back when you arrive so 00:20:39.840 --> 00:20:41.160 same thing here when you get it settled 00:20:41.160 --> 00:20:43.020 in try not to fidget with the feet too 00:20:43.020 --> 00:20:44.460 much but keep that connection to the 00:20:44.460 --> 00:20:47.280 earth and loop the shoulders draw a 00:20:47.280 --> 00:20:49.050 couple circles with the nose work out 00:20:49.050 --> 00:20:58.440 the kinks so we continue to deepen the 00:20:58.440 --> 00:20:59.850 breath the more we move the body the 00:20:59.850 --> 00:21:01.730 more we sync and synchronize the breath 00:21:01.730 --> 00:21:05.070 inhale draw the palms to your heart lift 00:21:05.070 --> 00:21:07.680 your sternum up to your thumbs lift the 00:21:07.680 --> 00:21:09.240 kneecaps draw energy up from the arches 00:21:09.240 --> 00:21:11.429 of the feet this is our Tadasana our 00:21:11.429 --> 00:21:13.560 Mountain Pose here so we stand up 00:21:13.560 --> 00:21:16.560 since all we extend through the crown we 00:21:16.560 --> 00:21:17.850 find this upward current of energy 00:21:17.850 --> 00:21:21.060 through the front body it's like oh and 00:21:21.060 --> 00:21:23.220 then we find this sweet and almost 00:21:23.220 --> 00:21:24.450 humble grounding through the back body 00:21:24.450 --> 00:21:28.980 just to balance it out and once again 00:21:28.980 --> 00:21:30.240 just as we did before we're gonna 00:21:30.240 --> 00:21:32.220 interlace notice which thumbs on top as 00:21:32.220 --> 00:21:34.700 we press the palms forward up and back 00:21:34.700 --> 00:21:37.440 again upward current of energy through 00:21:37.440 --> 00:21:39.300 the front nice grounding through the 00:21:39.300 --> 00:21:41.520 back body so we press into the heels we 00:21:41.520 --> 00:21:44.040 tuck the pelvis in shoulder blades in 00:21:44.040 --> 00:21:47.610 together and down if you want if you 00:21:47.610 --> 00:21:49.230 need a little more side body lift we can 00:21:49.230 --> 00:21:51.590 stretch it out here a couple breaths 00:21:51.590 --> 00:21:54.600 otherwise are holding nice and slow 00:21:54.600 --> 00:21:57.409 steady breath 00:22:01.520 --> 00:22:04.500 carve a line with your nose slowly look 00:22:04.500 --> 00:22:07.140 up take a deep breath in press into your 00:22:07.140 --> 00:22:10.380 thumbs up up up and then exhale break 00:22:10.380 --> 00:22:13.170 free fingertips interlace behind the 00:22:13.170 --> 00:22:14.190 table and see if you can put the 00:22:14.190 --> 00:22:15.840 opposite thumb on top so a little Yoga 00:22:15.840 --> 00:22:19.500 for the brain it can sometimes can throw 00:22:19.500 --> 00:22:20.760 you for a loop but we'll get the hang of 00:22:20.760 --> 00:22:22.440 it then we draw the knuckles down and 00:22:22.440 --> 00:22:24.000 away as we open up through your chest 00:22:24.000 --> 00:22:25.380 this is awesome if you work at a 00:22:25.380 --> 00:22:26.730 computer it didn't you're a little 00:22:26.730 --> 00:22:28.710 stressed out in the shoulders deep 00:22:28.710 --> 00:22:35.850 breath in Long breath out inhale in and 00:22:35.850 --> 00:22:38.580 exhale we break free inhale reach the 00:22:38.580 --> 00:22:42.210 arms up full body stretch and exhale 00:22:42.210 --> 00:22:44.160 palms come together as we bend the knees 00:22:44.160 --> 00:22:46.740 and take it on down through the midline 00:22:46.740 --> 00:22:49.490 forward fold 00:22:49.490 --> 00:22:52.230 from here we inhale lift to a flat back 00:22:52.230 --> 00:22:54.960 position palms on the tops of the thighs 00:22:54.960 --> 00:22:57.870 or the shins or fingertips on the mat so 00:22:57.870 --> 00:22:59.610 we have three different levels here and 00:22:59.610 --> 00:23:01.080 you can peek at the video here to see 00:23:01.080 --> 00:23:02.130 what this looks like because we're gonna 00:23:02.130 --> 00:23:04.860 come up to them many times in our 30 a 00:23:04.860 --> 00:23:08.790 challenge we have one two and a soft 00:23:08.790 --> 00:23:11.010 bend in the knees here for three so you 00:23:11.010 --> 00:23:12.510 can mix and match for this flat back 00:23:12.510 --> 00:23:15.780 position bringing lots of integrity into 00:23:15.780 --> 00:23:18.090 the spine wherever you are take a deep 00:23:18.090 --> 00:23:21.420 breath in inflate and exhale use your 00:23:21.420 --> 00:23:23.840 breath to release it back down 00:23:23.840 --> 00:23:26.760 cool fingertips come to the mat we walk 00:23:26.760 --> 00:23:27.370 the feet to 00:23:27.370 --> 00:23:29.680 and we slide the right toes back into a 00:23:29.680 --> 00:23:32.920 low lunge runners lunge so again we're 00:23:32.920 --> 00:23:34.570 easing into the practice today we're 00:23:34.570 --> 00:23:36.309 also trying to find ease with each 00:23:36.309 --> 00:23:38.530 breath so if you're feeling tight in a 00:23:38.530 --> 00:23:39.910 certain place see if you can work a 00:23:39.910 --> 00:23:41.559 little energy into that place so for me 00:23:41.559 --> 00:23:43.110 it's the front of my right hip crease 00:23:43.110 --> 00:23:45.309 stretching and pulling my left hip 00:23:45.309 --> 00:23:46.090 crease back 00:23:46.090 --> 00:23:48.220 you might lower the back knee as I have 00:23:48.220 --> 00:23:50.230 here for a couple breaths you might even 00:23:50.230 --> 00:23:53.110 find a rocking motion so just a little 00:23:53.110 --> 00:23:56.170 playtime here in low lunge or runners 00:23:56.170 --> 00:23:56.820 lunge 00:23:56.820 --> 00:23:58.930 notice if you're crashing into your 00:23:58.930 --> 00:24:00.580 fingertips see if you can keep it light 00:24:00.580 --> 00:24:06.190 and easy then from here we'll plant the 00:24:06.190 --> 00:24:08.980 palms slide the left toes back to meet 00:24:08.980 --> 00:24:10.900 the right we come into our first plank 00:24:10.900 --> 00:24:12.100 or maybe or a second 00:24:12.100 --> 00:24:16.059 of our challenge and we begin to find a 00:24:16.059 --> 00:24:18.730 little movement here staying soft and 00:24:18.730 --> 00:24:23.320 easy really using the breath to stay 00:24:23.320 --> 00:24:24.070 focused 00:24:24.070 --> 00:24:26.020 so the mind wants to give up in a plank 00:24:26.020 --> 00:24:28.570 usually a lot faster than the muscles do 00:24:28.570 --> 00:24:30.190 so just stick with it here one more 00:24:30.190 --> 00:24:33.730 breath in and as you exhale out we're 00:24:33.730 --> 00:24:35.740 lower the knees hug the elbows into the 00:24:35.740 --> 00:24:37.300 side body you can always stay lifted in 00:24:37.300 --> 00:24:39.850 that push-up position as we slowly lower 00:24:39.850 --> 00:24:42.580 down elbows pull back we come to the 00:24:42.580 --> 00:24:44.320 belly you release the legs and inhale 00:24:44.320 --> 00:24:47.740 lift up bhujangasana or Cobra find your 00:24:47.740 --> 00:24:51.280 breath and then exhale we release the 00:24:51.280 --> 00:24:52.840 transition I mentioned before you can 00:24:52.840 --> 00:24:55.200 curl the toes up here come to all fours 00:24:55.200 --> 00:24:57.490 then send it up to downward facing dog 00:24:57.490 --> 00:25:00.460 or for more heat press back up into that 00:25:00.460 --> 00:25:02.920 plank position then anchored navel to 00:25:02.920 --> 00:25:05.380 spine as you send it back awesome my 00:25:05.380 --> 00:25:07.240 friends take a deep breath in here in 00:25:07.240 --> 00:25:11.070 downward dog and the deep breath out 00:25:11.070 --> 00:25:14.020 awesome now we're gonna step the right 00:25:14.020 --> 00:25:17.350 foot up come into our runners lunge 00:25:17.350 --> 00:25:19.120 same thing here a little playtime a 00:25:19.120 --> 00:25:22.420 little exploration as we even stretching 00:25:22.420 --> 00:25:24.910 that left hip crease pulling the right 00:25:24.910 --> 00:25:27.340 hip crease back find a little organic 00:25:27.340 --> 00:25:29.620 movement stay mindful listen to your 00:25:29.620 --> 00:25:31.770 body 00:25:31.940 --> 00:25:35.890 [Music] 00:25:37.700 --> 00:25:39.929 then if the back knee is lifted we'll 00:25:39.929 --> 00:25:41.580 lift it excuse me if the back knee is 00:25:41.580 --> 00:25:42.929 lowered we'll lift it back up take a 00:25:42.929 --> 00:25:44.399 deep breath in let your heart radiate 00:25:44.399 --> 00:25:46.500 forward so we kind of come out of the 00:25:46.500 --> 00:25:49.350 turtle shell here inhale and on an 00:25:49.350 --> 00:25:51.659 exhale softly rock that back foot up to 00:25:51.659 --> 00:25:52.919 meet the front so you can take as many 00:25:52.919 --> 00:25:54.330 steps as you need it doesn't have to be 00:25:54.330 --> 00:25:58.770 this big move can we find our forward 00:25:58.770 --> 00:26:03.870 fold inhale halfway lift your version 00:26:03.870 --> 00:26:08.779 mix and match and exhale slide it down 00:26:08.779 --> 00:26:11.460 now inhale reach the fingertips left to 00:26:11.460 --> 00:26:13.020 right press into your feet and we're 00:26:13.020 --> 00:26:14.669 gonna reach all the way up towards the 00:26:14.669 --> 00:26:17.520 sky full body stretch here as we press 00:26:17.520 --> 00:26:19.409 into all four corners of the feet lift 00:26:19.409 --> 00:26:23.520 the kneecaps and on an exhale we bring 00:26:23.520 --> 00:26:27.480 the hands back to the heart awesome 00:26:27.480 --> 00:26:29.760 soft buoyant in the knees we inhale 00:26:29.760 --> 00:26:33.120 reach it up full body stretch exhale 00:26:33.120 --> 00:26:36.559 hands come down through the midline 00:26:36.950 --> 00:26:40.700 inhale halfway lift long beautiful neck 00:26:40.700 --> 00:26:45.720 and exhale slide it down step the right 00:26:45.720 --> 00:26:47.250 toes back come to your runners lunge 00:26:47.250 --> 00:26:49.380 this time we inhale open the heart and 00:26:49.380 --> 00:26:50.549 chest you might come up off the 00:26:50.549 --> 00:26:53.070 fingertips here just to check in with 00:26:53.070 --> 00:26:54.899 your core squeeze the inner thighs to 00:26:54.899 --> 00:26:56.220 the midline or you might stay on your 00:26:56.220 --> 00:26:58.860 fingertips and then on an exhale plant 00:26:58.860 --> 00:27:00.690 the palms slide the left toes back to 00:27:00.690 --> 00:27:03.090 plank repeat what the same move that we 00:27:03.090 --> 00:27:04.830 did before lowering the knees or this 00:27:04.830 --> 00:27:06.179 time you might shift your weight forward 00:27:06.179 --> 00:27:08.460 hug your elbows in your side body and 00:27:08.460 --> 00:27:11.220 slowly lower it down this time we can 00:27:11.220 --> 00:27:13.380 either lift up to Cobra or we can slide 00:27:13.380 --> 00:27:16.559 up through into upward facing dog so 00:27:16.559 --> 00:27:18.570 lots of options here as we explore our 00:27:18.570 --> 00:27:23.760 day one vinyasa navel to spine we send 00:27:23.760 --> 00:27:25.830 it back downward facing dog deep breath 00:27:25.830 --> 00:27:27.400 in 00:27:27.400 --> 00:27:30.640 and deep breath out step the right foot 00:27:30.640 --> 00:27:34.690 up runners lunge same thing here we 00:27:34.690 --> 00:27:36.400 inhale find a lightness of the 00:27:36.400 --> 00:27:37.300 fingertips 00:27:37.300 --> 00:27:39.160 you might even lift the fingertips up 00:27:39.160 --> 00:27:41.260 off the ground take a deep breath in 00:27:41.260 --> 00:27:43.630 front knees stacked over front ankle and 00:27:43.630 --> 00:27:47.050 exhale release this time instead of 00:27:47.050 --> 00:27:48.100 rocking the back foot up to meet the 00:27:48.100 --> 00:27:49.570 front we're gonna bring the right toes 00:27:49.570 --> 00:27:52.120 back to meet the left one more time 00:27:52.120 --> 00:27:54.100 practicing here with the knees lowered 00:27:54.100 --> 00:27:56.530 or we shift our weight forward hug the 00:27:56.530 --> 00:27:58.690 elbows into the side body and chaturanga 00:27:58.690 --> 00:28:01.240 to updog so we have lots of options here 00:28:01.240 --> 00:28:04.720 inhale find your heart opener and then 00:28:04.720 --> 00:28:07.330 exhale we'll lower the knees and send 00:28:07.330 --> 00:28:10.179 the sit bones back Child's Pose 00:28:10.179 --> 00:28:12.280 nice work my friends find your breath 00:28:12.280 --> 00:28:14.140 you might rock a little side to side 00:28:14.140 --> 00:28:18.850 here stimulating that third eye point of 00:28:18.850 --> 00:28:23.860 intuition and we'll take a second here 00:28:23.860 --> 00:28:27.160 to connect to our intentions connect to 00:28:27.160 --> 00:28:30.429 your intention of the challenge why 00:28:30.429 --> 00:28:32.470 you're committed to the thirty-day 00:28:32.470 --> 00:28:37.990 practice why you're here might draw the 00:28:37.990 --> 00:28:39.820 palms together here walk the elbows 00:28:39.820 --> 00:28:42.880 forward and bring them up overhead kinda 00:28:42.880 --> 00:28:47.130 like a little namaste shark fin 00:28:50.229 --> 00:28:53.450 so articulating your intention here for 00:28:53.450 --> 00:29:01.840 your practice relaxing the shoulders 00:29:02.679 --> 00:29:06.729 reconnecting to the sound of your breath 00:29:14.649 --> 00:29:16.759 and then slowly we'll release the 00:29:16.759 --> 00:29:20.239 fingertips back down draw the heart up 00:29:20.239 --> 00:29:24.049 back to all fours and then we're gonna 00:29:24.049 --> 00:29:26.149 cross the left ankle over the right here 00:29:26.149 --> 00:29:27.440 and very gently you can use your hands 00:29:27.440 --> 00:29:31.029 to guide you come through into a nice 00:29:31.029 --> 00:29:33.440 seated posture I'm gonna Center myself 00:29:33.440 --> 00:29:37.009 on my mat you can - drawing the palms 00:29:37.009 --> 00:29:39.649 behind the knees I'm gonna inhale in on 00:29:39.649 --> 00:29:41.839 an exhale lift your feet so we're not 00:29:41.839 --> 00:29:44.149 going into any certain kind of boat pose 00:29:44.149 --> 00:29:46.269 here today just kind of easing into this 00:29:46.269 --> 00:29:49.099 core strength and tapping into this full 00:29:49.099 --> 00:29:51.409 body connection so you might rotate your 00:29:51.409 --> 00:29:53.839 ankles one way and then the other also 00:29:53.839 --> 00:29:56.269 it is not cheating to hold your legs up 00:29:56.269 --> 00:29:58.489 here that's so silly you know you can 00:29:58.489 --> 00:30:00.229 hold a good amount look at my arm 00:30:00.229 --> 00:30:01.879 muscles are working here see it's good 00:30:01.879 --> 00:30:04.729 so we're not going into you know boat 00:30:04.729 --> 00:30:07.460 pose here we're really slowly taking 00:30:07.460 --> 00:30:10.309 every little intrinsic muscle along for 00:30:10.309 --> 00:30:16.940 our 30 day yoga ride and beyond ok so 00:30:16.940 --> 00:30:18.409 we're here we can also if this is a 00:30:18.409 --> 00:30:19.429 little too much for you right away you 00:30:19.429 --> 00:30:21.320 can keep the big toes on the ground but 00:30:21.320 --> 00:30:23.089 everyone lift your heart see if you can 00:30:23.089 --> 00:30:25.759 grow taller up through the sternum then 00:30:25.759 --> 00:30:27.529 maybe you keep your hands here or maybe 00:30:27.529 --> 00:30:30.200 you reach your fingertips forward we're 00:30:30.200 --> 00:30:31.879 gonna take a couple breaths here just 00:30:31.879 --> 00:30:33.229 notice where your mind goes like if 00:30:33.229 --> 00:30:36.859 you're like up or if you can find a 00:30:36.859 --> 00:30:38.469 little ease maybe turn the palms up 00:30:38.469 --> 00:30:41.869 soften through the toes bellies working 00:30:41.869 --> 00:30:43.580 here but so is the back body I'm lifting 00:30:43.580 --> 00:30:45.109 my heart so I'm not really collapsing 00:30:45.109 --> 00:30:46.580 here but keeping it lifted let's do one 00:30:46.580 --> 00:30:49.549 more deep breath in and exhale hands 00:30:49.549 --> 00:30:51.950 come back to the thighs and then this is 00:30:51.950 --> 00:30:57.619 a fun move we rock it back and we rock a 00:30:57.619 --> 00:31:00.169 couple times so it feels good again you 00:31:00.169 --> 00:31:01.669 can keep the hands on the backs of the 00:31:01.669 --> 00:31:02.650 legs here for a little 00:31:02.650 --> 00:31:05.410 ability and we massage the spine back 00:31:05.410 --> 00:31:08.770 and forth you know me I like to keep it 00:31:08.770 --> 00:31:10.660 playful so if you feel a little goofy 00:31:10.660 --> 00:31:15.220 good and then we'll release it back to 00:31:15.220 --> 00:31:17.730 the earth oh yeah 00:31:17.730 --> 00:31:19.840 so here we're going to take a full body 00:31:19.840 --> 00:31:22.060 stretch as we wind it down again just 00:31:22.060 --> 00:31:24.070 easing and settling into the challenge 00:31:24.070 --> 00:31:25.570 we inhale reach the fingertips up 00:31:25.570 --> 00:31:28.210 overhead exhale interlace the fingertips 00:31:28.210 --> 00:31:30.130 and create a little pillow a little neck 00:31:30.130 --> 00:31:31.570 hammock here so you can keep the thumbs 00:31:31.570 --> 00:31:34.750 extended here or not but I like to do 00:31:34.750 --> 00:31:36.460 that give myself a little massage a 00:31:36.460 --> 00:31:41.010 little yogic massage 00:31:41.010 --> 00:31:43.150 all right then keep the elbows nice and 00:31:43.150 --> 00:31:45.910 wide inhale draw the knees up towards 00:31:45.910 --> 00:31:48.070 your heart scoop the tailbone up so that 00:31:48.070 --> 00:31:51.040 lower back can become really comfy with 00:31:51.040 --> 00:31:53.740 your mat extend the right leg out long 00:31:53.740 --> 00:31:56.260 inhale and exhale lift the head the neck 00:31:56.260 --> 00:31:59.050 the shoulders kiss right elbow to left 00:31:59.050 --> 00:32:03.070 knee deep breath in exhale switch the 00:32:03.070 --> 00:32:05.860 left leg out kiss left elbow to right 00:32:05.860 --> 00:32:07.300 knee and we move back and forth here 00:32:07.300 --> 00:32:12.450 keeping it really soft and easy breezy 00:32:12.450 --> 00:32:15.730 resisting the urge to clench to speed up 00:32:15.730 --> 00:32:17.920 we'll do that later so you can keep it 00:32:17.920 --> 00:32:20.260 nice and soft so lower back is going to 00:32:20.260 --> 00:32:21.310 want to come up and I'm gonna keep my 00:32:21.310 --> 00:32:24.540 naval driving down tailbone scooping up 00:32:24.540 --> 00:32:27.070 okay just a couple more here you totally 00:32:27.070 --> 00:32:31.260 got this breathe find your breath and 00:32:31.260 --> 00:32:33.580 then we release the soles of the feet to 00:32:33.580 --> 00:32:36.690 the ground release the arms and slowly 00:32:36.690 --> 00:32:41.260 extend the legs out long awesome 00:32:41.260 --> 00:32:42.790 take a deep breath in through your nose 00:32:42.790 --> 00:32:46.570 here and a long exhale out through the 00:32:46.570 --> 00:32:51.280 mouth nice inhale draw the right knee up 00:32:51.280 --> 00:32:53.260 squeeze it up in towards your heart 00:32:53.260 --> 00:32:54.970 squeeze squeeze squeeze and exhale 00:32:54.970 --> 00:32:58.120 taking it over towards the left twist it 00:32:58.120 --> 00:32:59.770 out we can open up through the right arm 00:32:59.770 --> 00:33:03.010 we breathe up and down the spine really 00:33:03.010 --> 00:33:06.670 nice little stabilizing twist here 00:33:06.670 --> 00:33:11.400 before we head to shavasana 00:33:13.560 --> 00:33:17.270 melt it back to Center and we switch 00:33:18.980 --> 00:33:20.970 squeeze that left knee up towards your 00:33:20.970 --> 00:33:22.560 heart when you're ready find your twist 00:33:22.560 --> 00:33:35.940 oh yeah and gently releasing it back to 00:33:35.940 --> 00:33:36.660 Center 00:33:36.660 --> 00:33:39.090 and preparing for our final and most 00:33:39.090 --> 00:33:42.150 precious posture here sometimes this can 00:33:42.150 --> 00:33:44.460 be the most challenging posture so again 00:33:44.460 --> 00:33:45.660 just try to ease into it 00:33:45.660 --> 00:33:47.670 you can pillow the head with a blanket 00:33:47.670 --> 00:33:49.020 you can cover up if you're chilly 00:33:49.020 --> 00:33:51.450 you can even roll a blanket or towel up 00:33:51.450 --> 00:33:53.010 behind the knees to support the lower 00:33:53.010 --> 00:33:56.010 back we'll send the arms out wide palms 00:33:56.010 --> 00:33:59.100 face up inhale lift your heart your 00:33:59.100 --> 00:34:04.590 chest open exhale release I can hear the 00:34:04.590 --> 00:34:06.330 birds chirping outside my window is very 00:34:06.330 --> 00:34:11.340 sweet close your eyes get all little 00:34:11.340 --> 00:34:14.000 Wiggly movements out of the body and 00:34:14.000 --> 00:34:20.030 then we settle in to the corpse pose 00:34:20.030 --> 00:34:24.440 finding stillness here 00:34:24.830 --> 00:34:27.840 and even if you're short on time find a 00:34:27.840 --> 00:34:30.449 moment to just pause and give yourself 00:34:30.449 --> 00:34:33.929 permission to do absolutely nothing like 00:34:33.929 --> 00:34:36.109 Oh 00:34:40.418 --> 00:34:42.339 thank you for sharing your time your 00:34:42.339 --> 00:34:47.609 energy and your practice good job 00:34:48.830 --> 00:34:57.440 [Music]