WEBVTT

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- Hello, everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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We're back with Day 17,

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Explore.

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Let's get started.

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(bright upbeat piano music)

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Alright, let's start
today with a little Cat-Cow.

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So we're gonna jump right
into some spinal flexion.

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As always, 
remember, you can use

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your blanket to pad the knees.

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Fingertips spread wide.

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Rooted down
into the ground, let's go.

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When you're ready,
using the inhale

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to drop the belly, 
open the chest,

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and really lift and lengthen
from the top of the head today.

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So try to really
exaggerate that.

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And then exhale, chin to chest.

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Navel draws up, up,
up towards the spine.

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We hug the lower ribs in,
and now keep it going.

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Starting to sync
up with your breath.

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Taking a second to
soften your gaze here

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as we start to slowly move

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and slowly breathe
with more consciousness.

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Noticing how you feel.

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And ultimately, today,

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really giving yourself 
permission to explore.

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So you can start to
veer off the railroad tracks

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here at any time.

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Exploring the space.

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Okay.

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Exploring the space,
exploring the sensation.

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Exploring the body,
exploring the breath.

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Alright, so from here,

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you're veering off
the railroad tracks.

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Benji's looking out
into the distance at birds

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and squirrels and deer.

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I'm hoping some
magical creature also comes by

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and we all can
witness it together.

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So we're veering off
the railroad tracks here.

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Don't decide where it ends.

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We've said this before,

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so you might take
it all the way back

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into an Extended Child's Pose.

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You might take it all
the way forward into Cobra.

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You might turn the fingertips
in for some wrist rotations,

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either one hand at a time,

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or maybe today
we try both hands.

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Finding that
gentle circular motion.

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Maybe you curl the toes under,
reset the hands,

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and send the hips
back towards the feet.

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So I'd like to invite you
to just explore the space

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a little bit on your mat.

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And if you're feeling
pretty tired and sedentary,

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it's totally okay to
maybe take a moment here

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and milk this exploration
warmup with a little stillness.

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Just kind of grounding

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and down with the
sound of your breath.

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So

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the invitation
is yours to explore.

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And we'll use this
same exploration eventually

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to come all the
way down to the belly.

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If you padded the knees,

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you might move your
blanket to the side.

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And that's where we'll meet.
Take your time.

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And press into
the tops of the feet,

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drag the hands in
line with the rib cage,

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tuck the chin into the chest,

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and inhale, rise up.

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Exhale to slowly release.

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Good, inhale to rise up.

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And exhale to slowly release.

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And inhale to rise up.

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And this time when you're up,

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press into the tops of the feet,
press into the pubic bone.

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We're gonna flip
the palms face up.

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We're gonna take the
weight off the hands

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just to see how much
we're muscling in the hands.

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And if we can slowly start
to integrate things in a way

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so we really build
strength in the low back

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without hurting yourselves

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or tugging the shoulders
down away from the ears.

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We're using our foundation here.

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Exploring the sensation

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as we build strength
with integrity and awareness.

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Take one more breath.

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Maybe you feel it lift you.

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Catch a little wave.

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And exhale, release the hands,

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release the
forehead to the earth.

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And let's press
back up to all fours.

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Great, curl the right toes under,
send the right toes out.

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Inhale, send the 
left fingertips forward,

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left thumb up.

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Exhale, draw the
navel up to the spine.

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Good, inhale.
Lift the right leg up.

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Exhale. Bring everything in.

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Knee to nose.

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Inhale, extend.

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Exhale, bring it in.

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Listen carefully.

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Inhale, extend.

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Exhale, we're gonna 
explore space left to right

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by bending the left elbow,
bringing it to the side,

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bending the right knee,
bringing it to the side

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as if you were at a hydrant.

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That's such a dumb
thing to say, I know,

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but it's a good image.

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Okay, inhale, extend.

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Left fingertips forward,
right toes back.

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And then bring it back down.

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Hair toss and switch. 
Here we go.

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Inhale in, curl the left toes.
Send that left heel back.

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Nice stretch there.

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Good, reach the
right fingertips forward.

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Exhale, draw the right
shoulder in, navel to spine.

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Inhale, left leg goes up.

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Exhale, navel to spine,
hug the lower ribs in.

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Okay, next inhale, spread
the fingers, spread the toes.

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Root down
through your foundation.

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Exhale, bring it in.

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Inhale to extend.

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Exhale to bring it in.

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Inhale to extend.

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Let's do one more. 
Exhale, bring it in.

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Inhale to extend.

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Explore the space left to right

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by bending the right elbow,
taking it to the right,

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bending the left knee,
taking it to the left.

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Try to lift, lift, lift.

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You're here for one
more breath, inhale.

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Good, and then exhale,

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slowly making your
way all the way back.

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Bring the knees
as wide as the mat,

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so widen the knees,
bring the toes together,

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send the hips back,
fingertips forward.

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Active, active stretch.

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Reach, inhale, look forward.

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Exhale, really pull back
through your hip creases.

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So we want to feel the
hips getting heavy here.

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And I realize your
shape may not look like mine.

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So just work on the intention

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of pulling the hip creases back,
getting heavy in the bum,

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and then eventually we'll relax
the weight of the head down.

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You can use your block
or your blanket or pillow

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to lift the
earth up to your head

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if the head doesn't
come down all the way.

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We won't be here too long.

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So breathing deep.

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And here in our
little private love cave,

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we'll start to seal the
lips if you haven't already,

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and just start to play
with breathing in and out

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through the nose.

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And while we're
not doing ratio today,

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see if you can

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just have this in 
the back of your mind,

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this idea of
slowing down the breath.

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So we're actually 
taking less breaths

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throughout this practice

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than we maybe would have

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if we weren't
bringing our awareness

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to the breath and
to slowing it down.

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So to put it simply,
can we take less breaths

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for the duration
of this practice

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by bringing our
awareness to

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breathing slowly

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instead of lots
of quick breaths?

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Alright, inhale to look forward.

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Exhale to come all the
way back up to all fours.

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Spread the fingertips wide,

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curl the toes under,
inhale in again.

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And yes, exhale, hips up high
and back, Downward Facing Dog.

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So keep that in mind here

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as we bring the head
underneath the heart.

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Can we take slow breaths

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and fewer here on the mat?

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And the answer might
be no for you today.

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So it's just
something to explore.

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It's just something to chew on.

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After a couple of moments here,

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to stretch out through the
feet and find your foundation

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and your alignment 
and your action,

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then let's come into
a moment of stillness

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in Downward Facing Dog.

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Listen to the
sound of your breath,

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in through the nose,
out through the nose.

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Lovely, then bend your knees,
inhale to look forward.

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And exhale, we're gonna cross 
the right foot over the left.

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Good, then left
foot over the right,

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but try to really take up space.

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Explore the space on your mat.

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So big criss-cross steps today.

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Yes, one and then the other.

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Nice and slow all the way up

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to the tippy-tip-top.
Feet together today.

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Really together, legs squeezing,
bend your knees generously

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and allow your 
upper body to drape

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down past the legs

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and listen to your breath here.

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In through the nose, 
out through the nose.

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Check in with the
head and the neck,

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see if you're gripping here.

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And then just notice if
your weight is shifting

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more forward into the
toes or back into the heels.

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Let's see if we can
spread our awareness evenly

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throughout all four
corners of the feet.

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So nice, all right.

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Let's roll it up nice and slow.

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Bend your knees generously.

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Send your hips back,
tuck your chin,

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soft fingertips as you
slowly roll up to Mountain Pose.

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Squeeze the legs together

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and see if you can
find a little power

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from really squeezing the legs,

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lifting up from the pelvic floor

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as, of course, the heart lifts,

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the head lifts, shoulders drop.

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Keep soft fingertips here,
nice and easy.

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Take a second to check
in with the head to neck,

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exploring the sensation there.

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And then when
you're ready, big inhale,

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soft fingertips
are gonna take us

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all the way up towards the sky.

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Squeeze the legs together.

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Really squeeze, 
squeeze, squeeze.

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You should feel nice
and strong in your base.

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Good, and then exhale,

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soft fingertips take
us all the way down.

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I'll reach over and give
Benji a little head scratch

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from all of us.

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What a sweet boy.

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Good, and then take
a second to hang here.

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Fingertips on the earth.

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Shake the head, 
a little yes, a little no.

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Oh yeah, and I'm
going right into it.

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So drop the hips.

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So we've been squeezing.

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So we have this nice space.

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So keep that,
drop the hips back.

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You got this, 
send fingertips forward.

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Now opposite of soft fingertips,

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nice active fingertips
reaching energy forward

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as you send the
hips back in space.

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So now we're exploring 
the space behind us,

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pressing into both feet evenly,

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big beach ball in front of you.

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And maybe just up a
little bit past your eyebrows.

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So we're counterbalancing the
weight of the hips going back

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by reaching the
fingertips forward.

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If it's in your practice

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to take the fingertips
up to the sky, go ahead.

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But I'd like this variation

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as we begin to help us
learn how to drop our center

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and manage the
weight distribution.

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We're here for three,
drop a little lower, two,

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drop a little lower,
and one, great.

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Root to rise here, inhale,
reach for the sky.

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And exhale, 
soft fingertips as you

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bring it all the way back down.

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Good.

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Take a second. 
On your next inhale,

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lift up halfway, find a
nice flat back position.

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Micro-bend in the
knees here, not locked.

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And then exhale, 
let it go, Forward Fold.

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Good, fingertips on the mat.

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Inhale, step the left toes back.

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Exhale, lower the 
left knee to the earth.

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Inhale, active fingers
now as you explore

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the space forward, up,
and back, lifting your chest.

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Slight back bend here maybe

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as you lift the
chest to the sky.

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Good, and then slowly
release it back down.

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Great, pull the
right hip crease back.

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Flex your right
toes towards your face.

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Stretch it out.

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Inhale, look forward.

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Exhale, roll it through.

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Lift that back knee up.
Left hand to the earth.

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No weight in
that left wrist here

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as we reach the right
fingertips to the sky.

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Now today, try to
really reach your left heel

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towards the back
edge of your mat.

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Keep that front knee
over the front ankle.

00:14:21.790 --> 00:14:25.640
And as you reach, soft or
active fingertips, your choice,

00:14:25.640 --> 00:14:29.370
in the right finger, right hand,
excuse me, so your choice.

00:14:29.370 --> 00:14:31.940
As you reach up, squeeze
the inner thighs together,

00:14:31.940 --> 00:14:36.960
maybe lifting up in
the pelvis, half an inch.

00:14:36.960 --> 00:14:39.940
Oh yeah, so we're exploring a
little more in the poses now.

00:14:39.940 --> 00:14:41.310
Inhaling again.

00:14:41.310 --> 00:14:43.270
Exhale, bring it 
all the way back.

00:14:43.270 --> 00:14:44.370
Check it out.

00:14:44.370 --> 00:14:45.500
Step the back foot up.

00:14:45.500 --> 00:14:48.070
You can keep the
back heel lifted today

00:14:48.070 --> 00:14:49.750
as you pull the
right hip crease back,

00:14:49.750 --> 00:14:51.393
a little Pyramid variation.

00:14:52.680 --> 00:14:54.720
Good, inhale in.

00:14:54.720 --> 00:14:56.840
Exhale, kick the left toes back,

00:14:56.840 --> 00:15:01.100
come to your nice low lunge,
back knee's lifted.

00:15:01.100 --> 00:15:03.290
And then we'll step
the right toes back.

00:15:03.290 --> 00:15:06.453
Follow your breath all
the way down, belly to Cobra.

00:15:07.650 --> 00:15:10.730
Using your inhale, 
of course, to lift the heart.

00:15:10.730 --> 00:15:14.384
And the exhale
to follow it down.

00:15:14.384 --> 00:15:17.730
Then inhale to
all fours or Plank.

00:15:17.730 --> 00:15:20.970
Notice how you
feel today in Plank.

00:15:20.970 --> 00:15:23.930
And then exhale to
your Downward Facing Dog.

00:15:23.930 --> 00:15:27.093
Take a deep breath in
here, in through the nose.

00:15:28.490 --> 00:15:30.593
And exhale out through the nose.

00:15:32.049 --> 00:15:33.610
Bend the knees.

00:15:33.610 --> 00:15:34.850
Inhale, look forward.

00:15:34.850 --> 00:15:38.880
Exhale, cross your left
foot over your right.

00:15:38.880 --> 00:15:40.500
Then cross your
right foot over your left.

00:15:40.500 --> 00:15:43.230
Again, big
criss-cross steps today.

00:15:43.230 --> 00:15:45.890
So taking up the
full space of the mat,

00:15:45.890 --> 00:15:47.700
stretching through
the fascia of the foot,

00:15:47.700 --> 00:15:52.450
the ankle, the calf,
that IT band,

00:15:52.450 --> 00:15:56.870
on that outer hip,
all the way to the top.

00:15:56.870 --> 00:15:58.904
Feet together, really together.

00:16:00.290 --> 00:16:02.131
Nice, inhale, halfway lift.

00:16:03.300 --> 00:16:05.630
Exhale to soften and bow.

00:16:05.630 --> 00:16:07.100
Root to rise, inhale,

00:16:07.100 --> 00:16:09.770
energy in the fingertips
as you reach all the way up.

00:16:09.770 --> 00:16:12.740
Stand tall, reach for the sky.

00:16:12.740 --> 00:16:15.026
And then exhale, 
wiggle the fingertips as

00:16:15.026 --> 00:16:17.740
you take it all the way down.

00:16:17.740 --> 00:16:20.430
Alright, bend the knees,
send the hips back in space,

00:16:20.430 --> 00:16:22.840
spread awareness through
all four corners of the feet.

00:16:22.840 --> 00:16:24.850
Find that
four-part equal standing

00:16:24.850 --> 00:16:28.310
as you drop the hips down,
send the fingertips forward.

00:16:28.310 --> 00:16:30.120
Imagine you're
holding a big beach ball

00:16:30.120 --> 00:16:33.030
or one of those big physio
balls (laughs) in your hands.

00:16:33.030 --> 00:16:34.580
So there's lots of energy here.

00:16:34.580 --> 00:16:37.618
Sending it back,
squeezing the legs together.

00:16:39.050 --> 00:16:41.150
Pressing into all
four corners of the feet.

00:16:41.150 --> 00:16:43.320
Squeezing, squeezing 
legs together,

00:16:43.320 --> 00:16:47.383
but soft in the face,
relaxed in the shoulders.

00:16:48.820 --> 00:16:50.610
Alright, inhale in.

00:16:50.610 --> 00:16:54.290
Exhale, drop it
half an inch for three.

00:16:54.290 --> 00:16:56.823
Drop a little more for two.
You got this.

00:16:56.823 --> 00:16:58.570
Drop a little
more for one. Awesome.

00:16:58.570 --> 00:17:00.360
Root to rise here.
Squeeze the legs together.

00:17:00.360 --> 00:17:01.710
Feel the power in your base.

00:17:01.710 --> 00:17:03.640
As you inhale,
reach all the way up.

00:17:03.640 --> 00:17:05.400
And exhale, let it go.

00:17:05.400 --> 00:17:08.790
Soft fingers, wiggle them as
you bring it all the way down.

00:17:08.790 --> 00:17:13.210
Inhale, halfway lift, draw
the shoulder blades together.

00:17:13.210 --> 00:17:17.390
Good, exhale, soften and fold.

00:17:17.390 --> 00:17:20.990
Take a second, then
fingertips come to the mat.

00:17:20.990 --> 00:17:25.150
Step the right foot back,
lower the right knee.

00:17:25.150 --> 00:17:26.120
Good, inhale.

00:17:26.120 --> 00:17:28.563
Fingertips reach 
forward, up and back.

00:17:29.720 --> 00:17:31.308
Lift the chest all the way up.

00:17:31.308 --> 00:17:35.090
As you exhale, 
drop the shoulders down.

00:17:35.090 --> 00:17:37.080
Inhale in again.

00:17:37.080 --> 00:17:39.410
Exhale all the way 
back down to your lunge.

00:17:39.410 --> 00:17:41.160
Keep the back
knee on the ground.

00:17:41.160 --> 00:17:42.610
Pull the left hip crease back,

00:17:42.610 --> 00:17:44.490
straighten through the left leg.

00:17:44.490 --> 00:17:46.990
So you're breathing in
and out through your nose.

00:17:46.990 --> 00:17:48.700
I'm talking
while I'm doing this.

00:17:48.700 --> 00:17:51.860
So I'm obviously
breathing out of my mouth,

00:17:51.860 --> 00:17:54.750
but try to explore

00:17:54.750 --> 00:17:56.440
in through the nose,
out through the nose.

00:17:56.440 --> 00:17:57.490
Knowing, of course,

00:17:57.490 --> 00:18:00.940
if you want to take a
nice intentional sigh,

00:18:00.940 --> 00:18:03.180
or letting go of some heat,

00:18:03.180 --> 00:18:04.630
you can do so
throughout the mouth.

00:18:04.630 --> 00:18:06.920
We're just trying to
bring more awareness.

00:18:06.920 --> 00:18:08.950
Inhale to look forward.

00:18:08.950 --> 00:18:12.220
Exhale, rolling through,
front knee over front ankle,

00:18:12.220 --> 00:18:13.530
back to your lunge.

00:18:13.530 --> 00:18:14.820
Right hand comes to the earth.

00:18:14.820 --> 00:18:16.820
We curl the left toes under,
lift the back knee.

00:18:16.820 --> 00:18:18.883
Here we go.
Lots to explore here.

00:18:18.883 --> 00:18:21.820
We'll start to explore
a little more in these shapes.

00:18:21.820 --> 00:18:24.800
As the left fingertips come up,

00:18:24.800 --> 00:18:26.190
draw the right shoulder back,

00:18:26.190 --> 00:18:27.620
front knee over front ankle.

00:18:27.620 --> 00:18:30.890
Again, squeezing the inner
thighs in towards the midline.

00:18:30.890 --> 00:18:33.900
Feel your pelvis
lift half an inch.

00:18:33.900 --> 00:18:35.840
Should feel nice in the sacrum.

00:18:35.840 --> 00:18:38.100
We're reaching
the right heel back.

00:18:38.100 --> 00:18:40.670
Reach up, wiggle the fingertips

00:18:40.670 --> 00:18:43.873
as if you were
trying to tickle a cloud.

00:18:43.873 --> 00:18:46.230
(muffled laughter) 
You can quote me on that later.

00:18:46.230 --> 00:18:49.490
And then slowly
bring it back. Beautiful.

00:18:49.490 --> 00:18:51.720
Frame your right
foot with your hands.

00:18:51.720 --> 00:18:54.030
Keep the back knee lifted.

00:18:54.030 --> 00:18:55.360
Step the left toes back.

00:18:55.360 --> 00:18:57.640
Everyone give this Plank a try.

00:18:57.640 --> 00:18:59.120
Press away from your yoga mat,

00:18:59.120 --> 00:19:01.040
even if it's
just for two seconds.

00:19:01.040 --> 00:19:03.860
Just check in with
where you're at with it.

00:19:03.860 --> 00:19:07.110
And then slowly lower
all the way to the belly.

00:19:07.110 --> 00:19:09.440
Good, inhale, 
ride the wave of the breath.

00:19:09.440 --> 00:19:11.273
Lift your heart up, Cobra.

00:19:12.260 --> 00:19:14.070
Exhale to release.

00:19:14.070 --> 00:19:15.370
Curl the toes under again.

00:19:15.370 --> 00:19:16.340
Give it a try.

00:19:16.340 --> 00:19:18.110
Navel draws up to the spine.

00:19:18.110 --> 00:19:20.100
Upper back body domes.

00:19:20.100 --> 00:19:21.640
Just listen to your body.

00:19:21.640 --> 00:19:23.130
Crown of the head
reaching forward,

00:19:23.130 --> 00:19:26.020
heels reaching back if
you have to lower the knees,

00:19:26.020 --> 00:19:27.940
of course, honor your body,

00:19:27.940 --> 00:19:30.193
build strength
mindfully and with integrity.

00:19:31.060 --> 00:19:32.990
But we're here for three, two,

00:19:32.990 --> 00:19:35.620
on the one, send the
hips up high and back.

00:19:35.620 --> 00:19:37.983
Downward Facing Dog. Beautiful.

00:19:39.460 --> 00:19:42.676
Breathing here.

00:19:42.676 --> 00:19:44.617
Close your eyes.

00:19:50.900 --> 00:19:53.470
Alright, take pressure 
out of the wrists

00:19:53.470 --> 00:19:55.910
by really pressing
into the fingertips.

00:19:55.910 --> 00:19:57.130
I know it's challenging,

00:19:57.130 --> 00:20:00.160
but really give
some love exploration

00:20:00.160 --> 00:20:01.750
to this hand 
to earth connection.

00:20:01.750 --> 00:20:04.320
Particularly when we have a
lot of weight on the hands,

00:20:04.320 --> 00:20:06.860
we're pressing
through the knuckles.

00:20:06.860 --> 00:20:09.090
We're taking
pressure out of the wrists

00:20:09.090 --> 00:20:12.720
by keeping this action as we
anchor through the left heel.

00:20:12.720 --> 00:20:15.290
And inhale, lift the
right leg all the way up.

00:20:15.290 --> 00:20:16.990
Exhale, bring it
all the way through,

00:20:16.990 --> 00:20:19.430
step it into your lunge.

00:20:19.430 --> 00:20:21.300
Pivot on the back foot, inhale.

00:20:21.300 --> 00:20:25.533
We rise up,
Warrior I, heart lifts.

00:20:26.490 --> 00:20:31.250
Good, and then exhale, 
turn it to the side, Warrior II.

00:20:31.250 --> 00:20:33.954
Heart keeps lifting.

00:20:35.150 --> 00:20:37.910
And let's explore
some space overhead.

00:20:37.910 --> 00:20:39.300
Front knee stays bent today.

00:20:39.300 --> 00:20:43.780
As we inhale, reach forward,
up and back, Peaceful Warrior.

00:20:43.780 --> 00:20:46.470
Then slowly bring 
your heart forward,

00:20:46.470 --> 00:20:49.020
right elbow to the
top of the right knee,

00:20:49.020 --> 00:20:51.350
left fingertips
up towards the sky.

00:20:54.200 --> 00:20:57.850
Good, stay here or extend
the right fingertips down.

00:20:57.850 --> 00:21:00.280
So right arm is straight,
left arm is straight.

00:21:00.280 --> 00:21:02.270
We're working to
stack the shoulders here.

00:21:02.270 --> 00:21:05.740
Hugging the low ribs in,
left toes are turned in.

00:21:05.740 --> 00:21:08.350
We breathe in,
wiggle the left fingertips.

00:21:08.350 --> 00:21:12.330
Breathe out to bring it all
the way back down to your lunge.

00:21:12.330 --> 00:21:14.560
Plant the palm, 
step the right toes back.

00:21:14.560 --> 00:21:17.900
Belly to Cobra or
Chaturanga to Upward Facing Dog.

00:21:17.900 --> 00:21:19.710
Moving with your breath.

00:21:19.710 --> 00:21:21.803
Benji looks so cute right now.

00:21:22.900 --> 00:21:25.213
Meet me in Downward Facing Dog.

00:21:30.370 --> 00:21:33.990
So upper arm bones
are externally rotating,

00:21:33.990 --> 00:21:35.950
so away from the ears.

00:21:35.950 --> 00:21:38.410
We have our hand
to earth connection.

00:21:38.410 --> 00:21:40.870
We're gonna root the
right heel down firmly,

00:21:40.870 --> 00:21:43.840
and inhale,
slide the left leg up.

00:21:43.840 --> 00:21:45.640
Exhale, shift it forward.

00:21:45.640 --> 00:21:47.587
Step it all the way up.

00:21:47.587 --> 00:21:49.380
Pivot on the back foot.

00:21:49.380 --> 00:21:52.300
Once you feel like
you have your foundation,

00:21:52.300 --> 00:21:56.901
inhale, rise up,
Warrior I, strong legs.

00:22:00.700 --> 00:22:03.220
And exhale,
opening up to Warrior II.

00:22:03.220 --> 00:22:05.420
Nice wide stance.

00:22:05.420 --> 00:22:08.330
Head over heart,
heart over pelvis.

00:22:08.330 --> 00:22:10.800
Taking up space, reaching.

00:22:10.800 --> 00:22:13.900
And here we go, front knee
stays bent, so reinforce that.

00:22:13.900 --> 00:22:15.690
Strong leg. You got it.

00:22:15.690 --> 00:22:18.500
Left fingertips reach
all the way up and back.

00:22:18.500 --> 00:22:21.220
Peaceful Warrior.

00:22:21.220 --> 00:22:22.220
Beautiful.

00:22:22.220 --> 00:22:24.580
Pressing into all
four corners of the feet.

00:22:24.580 --> 00:22:26.450
Keep that front knee bent

00:22:26.450 --> 00:22:29.170
as we slowly come back through.

00:22:29.170 --> 00:22:31.010
Left elbow to the
top of the left thigh,

00:22:31.010 --> 00:22:33.630
right fingertips to the sky.

00:22:33.630 --> 00:22:36.229
All the way, reaching up,
reach, reach, reach.

00:22:37.710 --> 00:22:38.560
Good, tuck your chin,

00:22:38.560 --> 00:22:40.770
slightly lengthen
through back of the neck.

00:22:40.770 --> 00:22:42.020
Hug those low ribs in

00:22:42.020 --> 00:22:44.800
to start to feel
your abs a little more.

00:22:44.800 --> 00:22:46.760
An option to open it up,

00:22:46.760 --> 00:22:48.920
sending left
fingertips down to the sky,

00:22:48.920 --> 00:22:52.260
right fingertips all the way up.

00:22:52.260 --> 00:22:54.230
Working to stack
the shoulders in space.

00:22:54.230 --> 00:22:56.490
Right inner thigh is engaged.

00:22:56.490 --> 00:22:59.610
Inhale, 
wiggle the right fingertips.

00:22:59.610 --> 00:23:03.360
Exhale slowly, bring it
back down, frame your left foot.

00:23:03.360 --> 00:23:06.510
Last time here, plant the palms,
step the left toes back.

00:23:06.510 --> 00:23:08.560
Inhale to look forward,
shift forward.

00:23:08.560 --> 00:23:12.763
Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

00:23:14.070 --> 00:23:15.944
Inhale in deeply here.

00:23:15.944 --> 00:23:19.016
And exhale, make your 
way to Downward Dog.

00:23:22.610 --> 00:23:25.890
Alright, now we're gonna
breathe out through the mouth.

00:23:25.890 --> 00:23:28.664
So inhale in through the nose.

00:23:29.590 --> 00:23:31.240
Exhale, Lion's Breath.

00:23:31.240 --> 00:23:33.729
Stick your tongue out,
cleansing breath.

00:23:35.530 --> 00:23:37.893
Inhale in again. 
Let's try that one more time.

00:23:38.990 --> 00:23:42.613
And exhale, Lion's Breath,
cleansing breath, tongue out.

00:23:44.220 --> 00:23:48.000
Slowly lower to
the knees. Nice work.

00:23:48.000 --> 00:23:50.795
Swing the legs to one side

00:23:51.813 --> 00:23:55.044
and come on down to the ground.

00:24:00.060 --> 00:24:02.773
When you get there, 
hug the knees up to the chest.

00:24:04.140 --> 00:24:06.240
Rock a little side to
side and close your eyes.

00:24:06.240 --> 00:24:10.550
And honestly, I know it's
hard to be told to relax,

00:24:10.550 --> 00:24:15.250
but I want you to
see if you can surrender

00:24:15.250 --> 00:24:19.050
to a little chill moment
here on the ground right away.

00:24:19.050 --> 00:24:21.250
Just cut right to the chase

00:24:21.250 --> 00:24:22.983
as you massage the low back.

00:24:24.370 --> 00:24:26.740
By squeezing the knees all
the way up towards the chest,

00:24:26.740 --> 00:24:29.270
you can lift the head
towards the knees if you like,

00:24:29.270 --> 00:24:34.200
or you can just
explore the space here.

00:24:34.200 --> 00:24:36.450
Start maybe bringing
the palms to the knees.

00:24:36.450 --> 00:24:38.680
Start with some circles,

00:24:38.680 --> 00:24:41.100
or you can keep
the hands on the shins

00:24:41.100 --> 00:24:44.410
as you just
teeter-totter left to right.

00:24:44.410 --> 00:24:46.651
Another fancy term.

00:24:48.040 --> 00:24:49.270
And if you feel comfortable,

00:24:49.270 --> 00:24:54.370
close your eyes and
just play around here.

00:24:54.370 --> 00:24:58.780
See if you can find
(chuckles) any sore spots

00:24:58.780 --> 00:25:01.120
or a place that
feels really good.

00:25:01.120 --> 00:25:05.790
Sometimes it may not be soft,
easy movement that feels good,

00:25:05.790 --> 00:25:08.670
but rather a
steady hold or stillness

00:25:08.670 --> 00:25:10.103
where the breath moves you.

00:25:10.990 --> 00:25:14.034
So take a couple
moments just to be here

00:25:16.460 --> 00:25:19.439
to play and explore.

00:25:30.920 --> 00:25:34.350
Alright, then we'll lower
the feet down to the ground.

00:25:34.350 --> 00:25:35.810
Press the palms into the earth.

00:25:35.810 --> 00:25:38.230
Walk the heels up
towards your hips.

00:25:38.230 --> 00:25:41.150
Imagine you're squeezing
an imaginary block here.

00:25:41.150 --> 00:25:42.700
Walk the shoulder blades in

00:25:42.700 --> 00:25:44.540
and slowly start to lift off,

00:25:44.540 --> 00:25:46.460
hip points up towards the sky.

00:25:46.460 --> 00:25:49.710
Send your gaze straight up
towards the ceiling or the sky

00:25:49.710 --> 00:25:51.623
and keep it there
just allow the sound

00:25:51.623 --> 00:25:54.050
of my voice to guide you.

00:25:54.050 --> 00:25:58.080
Shins forward, as we
press up, we engage the glutes.

00:25:58.080 --> 00:25:59.940
Use the palms
pressing into the earth

00:25:59.940 --> 00:26:03.310
to curl the shoulder blades in.

00:26:03.310 --> 00:26:05.790
And then when
you're ready, explore,

00:26:05.790 --> 00:26:08.720
just play with lifting the
right heel, just the right heel,

00:26:08.720 --> 00:26:10.580
and notice if
you can really find

00:26:10.580 --> 00:26:14.580
that left sit bone
to knee connection.

00:26:14.580 --> 00:26:16.946
So that femur kind 
of connecting there,

00:26:16.946 --> 00:26:18.397
joint to joint.

00:26:20.100 --> 00:26:22.430
And then lower the right
heel down, and same thing.

00:26:22.430 --> 00:26:26.250
Lift the left heel, and see
if you can feel a connection,

00:26:26.250 --> 00:26:29.583
maybe your right glute coming in,

00:26:29.583 --> 00:26:31.920
snugly in the hip socket.

00:26:32.660 --> 00:26:34.410
Hmm, hmmm, hmmm.

00:26:34.410 --> 00:26:35.980
Alright, lower that heel.

00:26:35.980 --> 00:26:37.180
And then, yep, you guessed it.

00:26:37.180 --> 00:26:39.260
See what happens if
you lift both heels.

00:26:39.260 --> 00:26:40.480
Squeeze the glutes here.

00:26:40.480 --> 00:26:42.300
Shins forward.

00:26:43.782 --> 00:26:47.690
Gazing up towards the sky, 
soften the jaw.

00:26:48.900 --> 00:26:51.570
Press into all of your toes.

00:26:51.570 --> 00:26:53.780
Try to evenly.

00:26:53.780 --> 00:26:58.830
And we're here for three, two,
slow count, and one.

00:26:58.830 --> 00:27:03.533
Great, lower the heels, slowly
come all the way back down.

00:27:04.410 --> 00:27:07.130
Walk the feet together,
open the knees wide,

00:27:07.130 --> 00:27:08.370
Reclined Cobbler's Pose,

00:27:08.370 --> 00:27:11.150
and allow your hands
to come to your belly.

00:27:11.150 --> 00:27:14.210
Inhaling through your nose,
close your eyes.

00:27:14.210 --> 00:27:18.223
And exhale out slowly
through the nose or the mouth.

00:27:29.730 --> 00:27:33.820
Then when you
feel like you're ready

00:27:33.820 --> 00:27:36.720
to kind of drop
that deep, deep breath,

00:27:36.720 --> 00:27:39.300
let your breath return
to its natural rhythm.

00:27:39.300 --> 00:27:43.727
As you can close the eyes,
soften the jaw,

00:27:45.790 --> 00:27:48.320
and just giving it
a couple beats here

00:27:48.320 --> 00:27:52.320
as we open up through the
hips in this posture to really,

00:27:52.320 --> 00:27:54.013
we've been doing a
lot of active breathing,

00:27:54.013 --> 00:27:58.050
just see if you can allow
yourself to be breathed here.

00:27:58.050 --> 00:28:00.215
Just a surrender.

00:28:12.185 --> 00:28:14.770
And if you feel like
letting go of something,

00:28:14.770 --> 00:28:18.300
even if you can't
name it, say yes.

00:28:18.300 --> 00:28:19.580
If you think it will serve you,

00:28:19.580 --> 00:28:23.503
yes to letting go of
that which no longer serves.

00:28:24.680 --> 00:28:26.420
I love the exploration practice

00:28:26.420 --> 00:28:30.893
because it reminds me that
there is so much possibility.

00:28:33.000 --> 00:28:36.160
And there's even a bit of magic

00:28:36.160 --> 00:28:39.510
to the art of really showing up

00:28:39.510 --> 00:28:44.210
with a willingness to
simply explore what is.

00:28:46.250 --> 00:28:50.100
And we're not trying
to manipulate everything

00:28:50.100 --> 00:28:53.380
or schedule or
control everything.

00:28:53.380 --> 00:28:56.443
We're staying open
to all possibilities.

00:28:59.230 --> 00:29:00.910
Yeah, okay, bring the fingertips

00:29:00.910 --> 00:29:03.010
to the outer edges of the legs.

00:29:03.010 --> 00:29:05.020
Ooh, mine feel heavy.

00:29:05.020 --> 00:29:06.380
Bring 'em together.

00:29:06.380 --> 00:29:08.910
Walk the feet as
wide as the yoga mat,

00:29:08.910 --> 00:29:11.330
and then allow the
knees to come in to kiss.

00:29:11.330 --> 00:29:14.230
If you want to windshield wiper
the legs a little bit here,

00:29:14.230 --> 00:29:15.451
please do.

00:29:20.610 --> 00:29:23.390
And then extend one leg out,

00:29:24.618 --> 00:29:27.186
and then the other.

00:29:28.897 --> 00:29:31.967
And inhale, reach all
the way up towards the sky,

00:29:33.460 --> 00:29:34.770
and then continue the journey

00:29:34.770 --> 00:29:36.030
all the way behind you,

00:29:36.030 --> 00:29:39.440
exploring the
space in front of you

00:29:39.440 --> 00:29:42.350
with the toes
pointing and flexing,

00:29:42.350 --> 00:29:43.470
and then behind you,

00:29:43.470 --> 00:29:46.811
wiggling the fingertips,
rotating the ankles.

00:29:50.900 --> 00:29:52.610
Now inhale in, check it out.

00:29:52.610 --> 00:29:56.170
Exhale, core strength,
navel draws down.

00:29:56.170 --> 00:29:57.940
You have it.
Find your center,

00:29:57.940 --> 00:30:00.670
and you can do one leg at a
time or both legs at a time.

00:30:00.670 --> 00:30:03.520
You're gonna squeeze the
legs in as you draw your arms

00:30:03.520 --> 00:30:05.203
all the way back to your shins.

00:30:06.120 --> 00:30:09.070
Yep, inhale, extend
the legs out all the way.

00:30:09.070 --> 00:30:11.260
Fingertips reach behind.

00:30:11.260 --> 00:30:14.030
Only doing three of these.
And then exhale, bring it in.

00:30:15.400 --> 00:30:17.763
Last one, inhale, extend.

00:30:19.010 --> 00:30:20.862
Exhale, bring it in.

00:30:22.480 --> 00:30:24.700
Inhale in again,
send the arms out.

00:30:24.700 --> 00:30:27.870
Cactus arms or
football goalpost arms.

00:30:27.870 --> 00:30:30.410
I realize that's
American football, goalpost arms,

00:30:30.410 --> 00:30:33.210
and then send the
legs to the right.

00:30:33.210 --> 00:30:35.180
Just a little twist too.

00:30:36.540 --> 00:30:39.458
And today bring 
it back to center.

00:30:39.458 --> 00:30:41.369
Twist to the left.

00:30:44.170 --> 00:30:45.540
Good. Bring it back to center.

00:30:45.540 --> 00:30:46.600
Grab your blanket.

00:30:46.600 --> 00:30:49.030
You can bring it behind
the head, behind the knees,

00:30:49.030 --> 00:30:52.710
or I'm bringing mine to
the tops of my hips today

00:30:52.710 --> 00:30:54.900
for a little comfort.

00:30:54.900 --> 00:30:57.550
So explore all your options.

00:30:57.550 --> 00:31:01.070
Benji's already relaxed fully.

00:31:01.070 --> 00:31:02.540
Benji? Okay, he's breathing.

00:31:02.540 --> 00:31:05.110
Okay, and then
(laughs) let's relax.

00:31:05.110 --> 00:31:08.500
Just take a second, let your
arms rest gently at your sides.

00:31:08.500 --> 00:31:11.610
Palm face up, 
walk the heels nice and wide.

00:31:13.040 --> 00:31:14.649
Inhale in deeply.

00:31:16.171 --> 00:31:20.035
And exhale completely,
notice how you feel.

00:31:22.840 --> 00:31:26.236
How do you feel today?

00:31:34.844 --> 00:31:38.480
And how do you
really know how you feel

00:31:38.480 --> 00:31:42.880
on any given day, any new day,

00:31:42.880 --> 00:31:47.663
unless you take the time to
kind of explore and listen?

00:31:49.890 --> 00:31:51.363
Pay attention?

00:31:54.770 --> 00:31:56.900
Love you guys. 
Let's bring the palms together.

00:31:56.900 --> 00:31:58.850
Thumbs up to the third eye.

00:31:58.850 --> 00:32:01.673
Stay here for a little bit
longer if you have the time.

00:32:02.780 --> 00:32:05.980
I look forward to
seeing you tomorrow.

00:32:05.980 --> 00:32:07.993
In the meantime, take good care.

00:32:08.890 --> 00:32:10.290
Happy exploring.

00:32:10.290 --> 00:32:12.913
Inhale in deeply, 
one last breath together.

00:32:14.310 --> 00:32:17.874
And exhale to close our
practice and whisper

00:32:18.959 --> 00:32:20.657
Namaste.

00:32:22.977 --> 00:32:28.000
(bright upbeat piano music)