WEBVTT 00:00:00.000 --> 00:00:01.860 hey guys welcome to 30 days of yoga with 00:00:01.860 --> 00:00:04.859 Adriene I'm Adriene and its day 14 and 00:00:04.859 --> 00:00:09.140 it's on like Donkey Kong let's go 00:00:12.559 --> 00:00:14.759 alright my friends today we're going to 00:00:14.759 --> 00:00:16.770 begin on all fours we'll come to a 00:00:16.770 --> 00:00:19.920 tabletop position and just take a second 00:00:19.920 --> 00:00:21.890 here to roll through a couple cat cows 00:00:21.890 --> 00:00:24.539 spreading the palms wide make sure the 00:00:24.539 --> 00:00:27.060 knees are hip-width apart press into the 00:00:27.060 --> 00:00:30.990 tops of the feet and we're off using 00:00:30.990 --> 00:00:32.880 this opportunity to check in with the 00:00:32.880 --> 00:00:36.440 body and check in with the breath 00:00:41.210 --> 00:00:43.770 rolling through a couple times back and 00:00:43.770 --> 00:00:51.809 forth stretching it out and then veering 00:00:51.809 --> 00:00:53.550 off the railroad tracks whenever you're 00:00:53.550 --> 00:00:57.149 ready getting into the hips the neck and 00:00:57.149 --> 00:01:03.469 shoulders and finding your breaths today 00:01:11.340 --> 00:01:14.470 I'll assume then we'll bring the toes 00:01:14.470 --> 00:01:16.630 just under here curl them under walk the 00:01:16.630 --> 00:01:18.400 palms out and we'll bring the sit bones 00:01:18.400 --> 00:01:22.510 up and high up and back up and high as 00:01:22.510 --> 00:01:24.520 we melt the heart back we come into 00:01:24.520 --> 00:01:25.960 downward facing dog 00:01:25.960 --> 00:01:27.670 stretching along through the side body 00:01:27.670 --> 00:01:29.680 here find a little bend in the knees 00:01:29.680 --> 00:01:32.440 press into all 10 knuckles draw the 00:01:32.440 --> 00:01:36.179 shoulders away from your ears 00:01:36.690 --> 00:01:41.220 deep breath in and long long exhale out 00:01:41.220 --> 00:01:49.630 wake up the feet all right let's take 00:01:49.630 --> 00:01:57.160 one more deep breath here in and out and 00:01:57.160 --> 00:01:58.810 then we'll slowly lower back on to the 00:01:58.810 --> 00:02:03.399 knees back to that tabletop position so 00:02:03.399 --> 00:02:04.750 this time I'm gonna take a couple 00:02:04.750 --> 00:02:06.369 breaths we're just gonna do three of 00:02:06.369 --> 00:02:08.440 these so hang with me tapping into our 00:02:08.440 --> 00:02:10.508 core but also really paying attention to 00:02:10.508 --> 00:02:12.700 this line in the spine hovering cat I 00:02:12.700 --> 00:02:14.530 press away from the earth I press into 00:02:14.530 --> 00:02:16.360 the tops of the feet and I let the knees 00:02:16.360 --> 00:02:18.400 hover again this isn't a huge move this 00:02:18.400 --> 00:02:20.590 is just a nice little hover to connect 00:02:20.590 --> 00:02:23.709 to my insides connect to your muscles 00:02:23.709 --> 00:02:25.180 draw the shoulders away from the ears 00:02:25.180 --> 00:02:28.000 keep the bones stacked breathe breathe 00:02:28.000 --> 00:02:31.180 breathe one more breath here and then 00:02:31.180 --> 00:02:32.739 exhale we release bring the two big toes 00:02:32.739 --> 00:02:35.400 together widen the knees send it back 00:02:35.400 --> 00:02:38.440 extended Child's Pose take a second here 00:02:38.440 --> 00:02:43.600 to rotate the wrists wrists to maybe 00:02:43.600 --> 00:02:47.260 find a little sway in the hips maybe 00:02:47.260 --> 00:02:49.540 walk the elbows out so we're never 00:02:49.540 --> 00:02:51.579 waiting we're always exploring stay 00:02:51.579 --> 00:02:54.010 curious that's going to keep us coming 00:02:54.010 --> 00:02:57.570 back to the mat 00:03:02.160 --> 00:03:04.200 and we'll release the plums back down to 00:03:04.200 --> 00:03:06.300 come back up to all fours stacking the 00:03:06.300 --> 00:03:07.830 bones so walking the wrists underneath 00:03:07.830 --> 00:03:09.570 the shoulders knees underneath the hips 00:03:09.570 --> 00:03:12.330 and here's two out of three inhale in on 00:03:12.330 --> 00:03:14.270 an exhale find your hovering cat 00:03:14.270 --> 00:03:16.640 remember the neck 00:03:16.640 --> 00:03:19.140 remember the neck tops of the shoulders 00:03:19.140 --> 00:03:21.900 draw away we breathe here and just when 00:03:21.900 --> 00:03:23.070 you want to quit that's when you should 00:03:23.070 --> 00:03:28.220 drop into that sweet breath that fuel 00:03:30.920 --> 00:03:34.080 draw your navel up lower belly in press 00:03:34.080 --> 00:03:37.190 away from the earth one more breath and 00:03:37.190 --> 00:03:39.630 exhale release two big toes come 00:03:39.630 --> 00:03:41.910 together knees nice and wide this time 00:03:41.910 --> 00:03:43.230 draw the right palm in towards the 00:03:43.230 --> 00:03:45.000 center line and anyhow press away from 00:03:45.000 --> 00:03:46.800 the earth as you send the left 00:03:46.800 --> 00:03:49.500 fingertips up towards the sky so we can 00:03:49.500 --> 00:03:51.300 stay here deep breath in or we can 00:03:51.300 --> 00:03:54.030 release left fingertips to the top of 00:03:54.030 --> 00:03:56.880 the right hip crease or even to the 00:03:56.880 --> 00:03:58.440 lower back here is nice pressing the 00:03:58.440 --> 00:04:02.700 palm to the sacrum resist the urge to 00:04:02.700 --> 00:04:04.950 just totally collapse into that left hip 00:04:04.950 --> 00:04:07.500 see if you can keep a little bit of 00:04:07.500 --> 00:04:09.540 awareness through both tops of the feet 00:04:09.540 --> 00:04:13.230 both knees keeping the hips nice and 00:04:13.230 --> 00:04:16.260 square really mindful one more breath 00:04:16.260 --> 00:04:19.108 here and then exhale we release 00:04:19.108 --> 00:04:21.959 and come back to our hovering cat last 00:04:21.959 --> 00:04:24.150 one we totally have this another option 00:04:24.150 --> 00:04:27.120 here if there was the width if the width 00:04:27.120 --> 00:04:31.320 stars' week if the wrists are you're 00:04:31.320 --> 00:04:33.120 still building strength and the wrists I 00:04:33.120 --> 00:04:34.650 should say you can come to fist this is 00:04:34.650 --> 00:04:36.450 a nice place I even like to keep my 00:04:36.450 --> 00:04:38.580 thumbs extended so I can come here it 00:04:38.580 --> 00:04:41.540 kind of feels like a bulldog position 00:04:41.540 --> 00:04:44.850 what okay deep breath in and on an 00:04:44.850 --> 00:04:47.490 exhale we hover we check in with the 00:04:47.490 --> 00:04:49.830 core we create a full body experience 00:04:49.830 --> 00:04:52.800 and again now would be an awesome time 00:04:52.800 --> 00:04:55.800 to who tap into that breath notice what 00:04:55.800 --> 00:04:57.690 it feels like to be alive today one more 00:04:57.690 --> 00:04:59.970 breath here we're shaking we're building 00:04:59.970 --> 00:05:03.780 Heat and then we exhale release left 00:05:03.780 --> 00:05:05.790 palm to center bring the two big toes 00:05:05.790 --> 00:05:07.500 together a little wider and the knees we 00:05:07.500 --> 00:05:10.320 inhale open up through the right side 00:05:10.320 --> 00:05:12.600 this time resist the urge to collapse 00:05:12.600 --> 00:05:14.180 here but maintain that 00:05:14.180 --> 00:05:17.600 so you had in that hovering cat and as 00:05:17.600 --> 00:05:20.720 you find your twist now we can bring the 00:05:20.720 --> 00:05:22.490 right fingertips to the top of the left 00:05:22.490 --> 00:05:25.220 hip crease here or bring the hand to the 00:05:25.220 --> 00:05:29.419 lower back open your chest let's do one 00:05:29.419 --> 00:05:32.840 more deep breath in here and on an 00:05:32.840 --> 00:05:34.520 exhale we release 00:05:34.520 --> 00:05:36.770 awesome walk the palms forward and we 00:05:36.770 --> 00:05:39.470 send it back extended Child's Pose 00:05:39.470 --> 00:05:42.440 take a couple breaths here again find 00:05:42.440 --> 00:05:46.160 any organic movement in the body and 00:05:46.160 --> 00:05:49.840 then we drop into a little joy a little 00:05:49.840 --> 00:05:54.050 inner smile if you will and we just 00:05:54.050 --> 00:06:01.099 allow ourselves to be present and fully 00:06:01.099 --> 00:06:04.030 here for the duration of this practice 00:06:04.030 --> 00:06:06.650 it's not a long one today so drop in 00:06:06.650 --> 00:06:09.520 find your breath 00:06:15.810 --> 00:06:18.700 then we'll spread the palms wide draw 00:06:18.700 --> 00:06:21.070 the heart back up to all fours here we 00:06:21.070 --> 00:06:24.040 go so this time we're gonna extend the 00:06:24.040 --> 00:06:26.440 right toes out long flex through the 00:06:26.440 --> 00:06:28.870 right foot take a deep breath in on an 00:06:28.870 --> 00:06:31.030 exhale we draw that right foot all the 00:06:31.030 --> 00:06:33.700 way up and into our lunge left knee can 00:06:33.700 --> 00:06:36.040 stay on the mat here we interlace the 00:06:36.040 --> 00:06:39.240 fingertips and we come up here breathing 00:06:39.240 --> 00:06:41.650 pulsing a couple times just checking in 00:06:41.650 --> 00:06:44.680 with the hips keeping the heart lifted 00:06:44.680 --> 00:06:48.730 and open then I'm gonna release my palms 00:06:48.730 --> 00:06:52.180 to the mat and kind of walk my right 00:06:52.180 --> 00:06:53.890 foot out just a hair so that I'm on to 00:06:53.890 --> 00:06:57.460 two skis rather than kind of a tightrope 00:06:57.460 --> 00:07:00.370 all zipped up so take a couple breaths 00:07:00.370 --> 00:07:03.550 here and you might lift that back knee 00:07:03.550 --> 00:07:10.360 for a breath or two stretch it out and 00:07:10.360 --> 00:07:12.100 I'm gonna walk my left palm underneath 00:07:12.100 --> 00:07:14.410 my left shoulder and inhale reach my 00:07:14.410 --> 00:07:16.480 right fingertips all the way up hug that 00:07:16.480 --> 00:07:17.890 left knee in towards the center line and 00:07:17.890 --> 00:07:21.010 breathe again we can bring the hand to 00:07:21.010 --> 00:07:25.480 the lower back here that feels good and 00:07:25.480 --> 00:07:27.940 I'm staying really spacious and broad 00:07:27.940 --> 00:07:29.950 through my shoulders drawing my shoulder 00:07:29.950 --> 00:07:31.810 blades in together and down again it 00:07:31.810 --> 00:07:33.420 squeezing that right knee up 00:07:33.420 --> 00:07:37.420 deep breath in and on an exhale I 00:07:37.420 --> 00:07:39.280 release I'm gonna come back to all fours 00:07:39.280 --> 00:07:43.510 here nothing fancy I'm gonna switch left 00:07:43.510 --> 00:07:46.540 toes out flex your left foot strong low 00:07:46.540 --> 00:07:48.430 or that left hip take a deep breath in 00:07:48.430 --> 00:07:50.770 and then we'll bend the left knee and 00:07:50.770 --> 00:07:53.890 step it up into our lunge right you can 00:07:53.890 --> 00:07:55.210 stay on the earth we interlace the 00:07:55.210 --> 00:07:58.540 fingertips come up and check in just a 00:07:58.540 --> 00:08:01.870 little organic movement here peddling 00:08:01.870 --> 00:08:07.980 excuse me pulsing or pedaling pulsing 00:08:07.980 --> 00:08:11.320 then although where my palms now into 00:08:11.320 --> 00:08:13.480 the mat walk the left foot out just a 00:08:13.480 --> 00:08:16.690 hair take a breath or two here you might 00:08:16.690 --> 00:08:18.520 curl the right toes under lift that back 00:08:18.520 --> 00:08:21.719 knee just stretch it out 00:08:24.110 --> 00:08:25.380 awesome 00:08:25.380 --> 00:08:26.670 then I'll lower that right knee again 00:08:26.670 --> 00:08:29.520 press into my right palm stuck it just 00:08:29.520 --> 00:08:31.020 underneath that right shoulder and 00:08:31.020 --> 00:08:34.260 inhale open up through the left hand the 00:08:34.260 --> 00:08:36.679 left arm here I squeeze my left knee in 00:08:36.679 --> 00:08:42.090 and I breathe left hand can come to the 00:08:42.090 --> 00:08:46.590 sacrum here and mostly I'm concentrating 00:08:46.590 --> 00:08:48.600 on drawing my lower belly in pressing 00:08:48.600 --> 00:08:50.940 into my foundation and finding this 00:08:50.940 --> 00:08:53.130 gorgeous gorgeous length in the 00:08:53.130 --> 00:08:54.390 shoulders in the neck this is definitely 00:08:54.390 --> 00:08:55.980 gonna help us with tomorrow's practice 00:08:55.980 --> 00:08:59.340 too so remember the shoulders drawing 00:08:59.340 --> 00:09:02.340 away and this awareness of the neck 00:09:02.340 --> 00:09:04.230 gives a sweet sweet extension of the 00:09:04.230 --> 00:09:06.330 spine take one more breath wherever you 00:09:06.330 --> 00:09:10.230 are and then we'll release coming back 00:09:10.230 --> 00:09:12.110 to all fours 00:09:12.110 --> 00:09:15.090 this time we'll drop the elbows where 00:09:15.090 --> 00:09:17.160 the hands are and tabletop and walk the 00:09:17.160 --> 00:09:19.500 knees back my favourite heart to earth 00:09:19.500 --> 00:09:22.050 pose so in this pose we really Rock the 00:09:22.050 --> 00:09:23.940 pelvis up towards the sky find a nice 00:09:23.940 --> 00:09:26.490 deep stretch in the shoulders forehead 00:09:26.490 --> 00:09:28.980 may or may not come to kiss the mat and 00:09:28.980 --> 00:09:30.630 just notice if your elbows have started 00:09:30.630 --> 00:09:32.460 to come out see if you can keep those to 00:09:32.460 --> 00:09:35.160 railroad tracks nice and long I might 00:09:35.160 --> 00:09:37.460 teeter-totter a little bit here 00:09:37.460 --> 00:09:41.280 stretching into the side body you keep 00:09:41.280 --> 00:09:46.890 deepening your breath then slowly we'll 00:09:46.890 --> 00:09:48.420 look forward drawing a line with the 00:09:48.420 --> 00:09:50.070 nose towards the front edge and I'm 00:09:50.070 --> 00:09:51.480 gonna slide it on through keep the 00:09:51.480 --> 00:09:53.040 elbows where they are I come to Spinks 00:09:53.040 --> 00:09:55.380 pose here pressing into my foundation I 00:09:55.380 --> 00:09:57.620 inhale find length through the crown I 00:09:57.620 --> 00:09:59.790 never just take a couple breaths here 00:09:59.790 --> 00:10:02.070 really pressing into everything that's 00:10:02.070 --> 00:10:04.530 touching the mat here so becoming super 00:10:04.530 --> 00:10:08.040 alive and aware energetically the more 00:10:08.040 --> 00:10:11.640 we grow our practice it's always 00:10:11.640 --> 00:10:14.750 something there I love it 00:10:15.320 --> 00:10:17.730 close your eyes for this last breath 00:10:17.730 --> 00:10:20.010 this last beat here visualize your spine 00:10:20.010 --> 00:10:23.070 so strong and long hey-oh 00:10:23.070 --> 00:10:25.650 and then we'll gently release great 00:10:25.650 --> 00:10:27.510 palms underneath the shoulders curl the 00:10:27.510 --> 00:10:32.200 toes under press up to plank what 00:10:32.200 --> 00:10:35.720 beautiful long smooth fluid breaths here 00:10:35.720 --> 00:10:37.850 so sometimes I come into plank and I 00:10:37.850 --> 00:10:40.550 start holding my breath so as your yoga 00:10:40.550 --> 00:10:43.940 guide I encourage you not to do that to 00:10:43.940 --> 00:10:48.590 keep breathing and then we'll send it up 00:10:48.590 --> 00:10:53.300 to downward facing dog find your best 00:10:53.300 --> 00:10:56.270 and most beautiful autumn looka here 00:10:56.270 --> 00:11:06.590 really checking in taking stock great 00:11:06.590 --> 00:11:08.180 then we'll slowly lower to the knees and 00:11:08.180 --> 00:11:11.390 once again send the right toes out flex 00:11:11.390 --> 00:11:14.540 your right foot squeeze the right knee 00:11:14.540 --> 00:11:15.890 all the way up towards your heart and 00:11:15.890 --> 00:11:17.770 then we'll step it through once again 00:11:17.770 --> 00:11:20.510 inhale reach the fingertips forward up 00:11:20.510 --> 00:11:21.950 and back this time coming into my 00:11:21.950 --> 00:11:25.960 Crescent lunge breathing deep here and 00:11:25.960 --> 00:11:28.670 then if I want to create a little more 00:11:28.670 --> 00:11:30.710 heat I might curl the back toes under 00:11:30.710 --> 00:11:33.950 and lift that back knee you can also 00:11:33.950 --> 00:11:36.170 stay lowered we inhale in breathe 00:11:36.170 --> 00:11:38.980 breathe breathe and exhale release back 00:11:38.980 --> 00:11:41.750 knee comes down palms come to the mat 00:11:41.750 --> 00:11:44.990 same thing as before walk the left palm 00:11:44.990 --> 00:11:47.350 underneath the left shoulder and inhale 00:11:47.350 --> 00:11:50.120 spiral up through your heart heart up 00:11:50.120 --> 00:11:51.380 towards the sky we reach the right 00:11:51.380 --> 00:11:53.420 fingertips towards the heavens and we 00:11:53.420 --> 00:11:55.640 breathe here now I can find a little 00:11:55.640 --> 00:11:58.490 bind here I can bring my right hand to 00:11:58.490 --> 00:12:00.950 my lower back I can also bend this knee 00:12:00.950 --> 00:12:03.820 and reach back to grab my big toe here 00:12:03.820 --> 00:12:05.570 pulling the right hip crease back 00:12:05.570 --> 00:12:08.690 breathing really really deeply so 00:12:08.690 --> 00:12:10.690 another option would just be here it's 00:12:10.690 --> 00:12:13.250 beginning to stretch that quad with a 00:12:13.250 --> 00:12:17.320 little bit of movement or maybe you grab 00:12:17.320 --> 00:12:19.400 open up through your heart one more 00:12:19.400 --> 00:12:22.340 breath maybe you send your gaze up and 00:12:22.340 --> 00:12:24.920 then exhale release mindfully we come 00:12:24.920 --> 00:12:27.440 back to our lunge we're gonna walk that 00:12:27.440 --> 00:12:29.510 right foot in just a hair and then send 00:12:29.510 --> 00:12:33.280 the hips up and back half split 00:12:33.610 --> 00:12:37.930 relax the weight of the head down 00:12:42.240 --> 00:12:44.700 then we'll roll through that right foot 00:12:44.700 --> 00:12:48.790 plant the palms and slide the right knee 00:12:48.790 --> 00:12:51.150 back just back to all fours 00:12:51.150 --> 00:12:53.800 great curl the toes under send it up and 00:12:53.800 --> 00:12:55.420 back downward facing dog 00:12:55.420 --> 00:12:58.810 deep breath in through the nose and long 00:12:58.810 --> 00:13:08.260 breath out check-in great slow descend 00:13:08.260 --> 00:13:09.880 back down to all fours and we send the 00:13:09.880 --> 00:13:13.080 left foot up so find your alignment 00:13:13.080 --> 00:13:16.030 connect to your foundation and then we 00:13:16.030 --> 00:13:20.160 extend left foot out deep breath in on 00:13:20.160 --> 00:13:23.650 an exhale hug that left knee all the way 00:13:23.650 --> 00:13:24.820 up and in towards your heart squeeze 00:13:24.820 --> 00:13:27.160 squeeze squeeze and then we step the 00:13:27.160 --> 00:13:30.450 left foot up so just a mindful 00:13:30.450 --> 00:13:33.510 transition every time really mindful 00:13:33.510 --> 00:13:36.370 great find your alignment and he'll 00:13:36.370 --> 00:13:37.780 reach the fingertips forward up and back 00:13:37.780 --> 00:13:40.620 whenever you're ready Crescent lunge 00:13:40.620 --> 00:13:42.670 maybe we curl the back toes under and 00:13:42.670 --> 00:13:45.060 lift that back knee up and maybe not 00:13:45.060 --> 00:13:48.010 breathe nice long smooth deep breaths 00:13:48.010 --> 00:13:50.220 hug that energy in towards the midline 00:13:50.220 --> 00:13:52.090 one more breath here 00:13:52.090 --> 00:13:57.160 and then we exhale slowly release lower 00:13:57.160 --> 00:13:59.370 the back knee down palms come to the mat 00:13:59.370 --> 00:14:01.750 we walk the left foot out just a hair 00:14:01.750 --> 00:14:04.060 and find that right palm underneath the 00:14:04.060 --> 00:14:07.060 right shoulder inhale open out spiral 00:14:07.060 --> 00:14:09.100 your heart up towards the sky again 00:14:09.100 --> 00:14:11.410 maybe you stay here maybe you come to 00:14:11.410 --> 00:14:15.130 the lower back strong in the legs strong 00:14:15.130 --> 00:14:16.960 integrity in the shoulders and the neck 00:14:16.960 --> 00:14:19.330 or maybe I reach back and I am able to 00:14:19.330 --> 00:14:21.340 grab that big toe here you can also come 00:14:21.340 --> 00:14:22.930 up onto the fingertips or a block is 00:14:22.930 --> 00:14:27.580 really nice too so opening up sinking 00:14:27.580 --> 00:14:29.350 into that hip breathing into your right 00:14:29.350 --> 00:14:32.170 quad maybe you send the gaze up towards 00:14:32.170 --> 00:14:37.500 the sky or keep a strong focus down 00:14:38.850 --> 00:14:41.110 wherever you are take one more full 00:14:41.110 --> 00:14:44.350 breath in awesome and then exhale with 00:14:44.350 --> 00:14:46.930 control release 00:14:46.930 --> 00:14:49.029 walk the left foot in just a hair send 00:14:49.029 --> 00:14:53.560 the hips up and back breathe here 00:14:53.560 --> 00:15:09.700 breathe and Jew the tight places and 00:15:09.700 --> 00:15:12.370 slowly rolling through the left foot we 00:15:12.370 --> 00:15:14.080 plant the palms curl the toes under 00:15:14.080 --> 00:15:17.890 slide the left toes back to plank and we 00:15:17.890 --> 00:15:19.300 slowly lower down all the way to the 00:15:19.300 --> 00:15:22.810 belly walk the fingertips up off the mat 00:15:22.810 --> 00:15:26.050 press into the tops of the feet lift 00:15:26.050 --> 00:15:28.390 your elbows up here and inhale 00:15:28.390 --> 00:15:31.270 visualize space in the spine as we open 00:15:31.270 --> 00:15:32.500 up through the heart in the chest so 00:15:32.500 --> 00:15:34.899 maybe when we get this far elbows still 00:15:34.899 --> 00:15:36.940 lifting up or maybe we are able to 00:15:36.940 --> 00:15:39.070 create a little more space and come up 00:15:39.070 --> 00:15:42.399 to here so in due time we'll just see be 00:15:42.399 --> 00:15:43.899 really mindful that lower back my 00:15:43.899 --> 00:15:47.110 friends inhale in and exhale wherever 00:15:47.110 --> 00:15:50.920 you are fine to release plant the palms 00:15:50.920 --> 00:15:53.440 curl the toes under send it up to plank 00:15:53.440 --> 00:15:58.120 then downward facing dog one deep breath 00:15:58.120 --> 00:16:03.580 in here long breath out slowly lower to 00:16:03.580 --> 00:16:07.390 the knees cross the left ankle over the 00:16:07.390 --> 00:16:11.490 right and we slide on through to seated 00:16:11.490 --> 00:16:13.350 awesome work my friends 00:16:13.350 --> 00:16:16.060 great checking in with you today so from 00:16:16.060 --> 00:16:19.600 here you can roll down into shavasana or 00:16:19.600 --> 00:16:21.930 maybe you want to do a little freestyle 00:16:21.930 --> 00:16:25.570 or maybe you stay here in meditation 00:16:25.570 --> 00:16:29.320 pose to Kasana finding ease for just a 00:16:29.320 --> 00:16:32.770 moment or two before you break off into 00:16:32.770 --> 00:16:35.250 the rest of your day 00:16:35.250 --> 00:16:39.600 take good care namaste 00:16:40.210 --> 00:16:46.250 [Music]