WEBVTT 00:00:00.030 --> 00:00:02.250 hey guys welcome to 30 days of yoga with 00:00:02.250 --> 00:00:05.700 Adriene I'm Adriene and its day 21 00:00:05.700 --> 00:00:08.069 yay congratulations I hope you're 00:00:08.069 --> 00:00:09.240 feeling good today and if you're not 00:00:09.240 --> 00:00:10.559 you're feeling tired we have a nice 00:00:10.559 --> 00:00:12.929 revitalizing practice for you so let's 00:00:12.929 --> 00:00:15.440 get started 00:00:19.920 --> 00:00:22.380 all right today we're going to begin in 00:00:22.380 --> 00:00:25.070 a cross-legged position with the palms 00:00:25.070 --> 00:00:30.900 together at the heart take a second to 00:00:30.900 --> 00:00:36.930 just wiggle it out settle in and then 00:00:36.930 --> 00:00:38.940 see if you can come to a stillness 00:00:38.940 --> 00:00:43.680 actually today as we begin to focus on 00:00:43.680 --> 00:00:49.199 the breath we might close the eyes here 00:00:49.199 --> 00:00:50.699 and just tuck the chin into the chest 00:00:50.699 --> 00:00:56.640 slightly and use this attention on the 00:00:56.640 --> 00:00:58.949 breath to kind of soften out any places 00:00:58.949 --> 00:01:01.170 in the body that might be clenched the 00:01:01.170 --> 00:01:05.489 shoulders the buttocks the hips even 00:01:05.489 --> 00:01:07.740 through the fingertips soften and use 00:01:07.740 --> 00:01:09.930 the breath to just spread awareness 00:01:09.930 --> 00:01:13.500 throughout the body use the exhalation 00:01:13.500 --> 00:01:16.110 to relax in any place that you might be 00:01:16.110 --> 00:01:25.020 holding you might take this moment to 00:01:25.020 --> 00:01:28.049 remember your intention why you 00:01:28.049 --> 00:01:33.479 committed to this 30 days of yoga and 00:01:33.479 --> 00:01:35.899 why you show up on your mat each day to 00:01:35.899 --> 00:01:41.759 do the work to explore find that sense 00:01:41.759 --> 00:01:46.399 of wonder curiosity in your practice 00:01:47.390 --> 00:01:49.950 keep breathing deep and you don't need 00:01:49.950 --> 00:01:51.929 to look at the video here just to slowly 00:01:51.929 --> 00:01:54.149 draw your chin to your chest bow your 00:01:54.149 --> 00:01:58.079 head to your heart or your hands here in 00:01:58.079 --> 00:01:59.909 prayer and breathe into the back of the 00:01:59.909 --> 00:02:04.200 neck shoulders are relaxing down again 00:02:04.200 --> 00:02:06.329 with every exhale we have an opportunity 00:02:06.329 --> 00:02:08.310 to just soften and release into the 00:02:08.310 --> 00:02:11.970 moment take a couple more nice full 00:02:11.970 --> 00:02:15.170 breaths here on your own 00:02:29.300 --> 00:02:32.030 and we'll slowly bat the eyelashes open 00:02:32.030 --> 00:02:34.250 and lift the head up lengthening through 00:02:34.250 --> 00:02:36.290 the crown of the head nothing fancy here 00:02:36.290 --> 00:02:37.550 we're just going to release the 00:02:37.550 --> 00:02:40.450 fingertips and reach them all the way up 00:02:40.450 --> 00:02:42.860 breathing into the armpit chest here 00:02:42.860 --> 00:02:46.190 opening the heart drawing down through 00:02:46.190 --> 00:02:48.820 the shoulders and the tops of the thighs 00:02:48.820 --> 00:02:52.580 inhale in and exhale dial your heart 00:02:52.580 --> 00:02:54.920 towards the left just a nice seated 00:02:54.920 --> 00:02:56.720 twist here right palm to the left knee 00:02:56.720 --> 00:02:59.180 we keep sitting up nice and tall 00:02:59.180 --> 00:03:02.180 so if you feel like you're rounding 00:03:02.180 --> 00:03:03.380 through the spine you might lift the 00:03:03.380 --> 00:03:05.750 hips up tall here and we breathe 00:03:05.750 --> 00:03:08.300 connecting to the breath we're on day 21 00:03:08.300 --> 00:03:09.830 y'all so we're going a little bit deeper 00:03:09.830 --> 00:03:12.920 and you can use your breath to explore 00:03:12.920 --> 00:03:15.860 what that means for you so if you're 00:03:15.860 --> 00:03:17.210 getting bored or you're not sure you can 00:03:17.210 --> 00:03:19.220 fit in the the duration of this video 00:03:19.220 --> 00:03:21.800 today you're here now so just trust make 00:03:21.800 --> 00:03:24.260 the most of it breathe deep lift your 00:03:24.260 --> 00:03:26.720 heart whew you just got brighter in here 00:03:26.720 --> 00:03:31.720 and the sun is shining see yoga works 00:03:31.720 --> 00:03:33.650 just kidding and then we'll slowly 00:03:33.650 --> 00:03:35.720 release the center and once again inhale 00:03:35.720 --> 00:03:38.150 reach it up press down through the sit 00:03:38.150 --> 00:03:40.100 bones come into a nice presence here 00:03:40.100 --> 00:03:43.280 full body awareness and then we'll move 00:03:43.280 --> 00:03:46.000 to the other side 00:03:52.930 --> 00:03:55.489 find your breath relax your shoulders 00:03:55.489 --> 00:04:00.200 keep your heart lifted and then dial the 00:04:00.200 --> 00:04:01.459 heart back to Center 00:04:01.459 --> 00:04:03.920 awesome take a look at your hands maybe 00:04:03.920 --> 00:04:05.420 rub them together if you're feeling 00:04:05.420 --> 00:04:07.489 chilly in your house or wherever you are 00:04:07.489 --> 00:04:13.040 maybe take a couple wrist rotations and 00:04:13.040 --> 00:04:14.959 then we'll take the hands behind lift 00:04:14.959 --> 00:04:16.519 the legs up and just do the same thing 00:04:16.519 --> 00:04:18.978 with the feet just rotating the ankles 00:04:18.978 --> 00:04:21.470 wiggling the toes if you want to bring 00:04:21.470 --> 00:04:22.639 this into your car you can do this by 00:04:22.639 --> 00:04:25.430 grabbing your ankles and doing it like 00:04:25.430 --> 00:04:28.660 this where in my crazypants today 00:04:28.660 --> 00:04:31.900 actually thought okay it's day 21 and 21 00:04:31.900 --> 00:04:37.580 your drinking age in in us and he's kind 00:04:37.580 --> 00:04:43.280 of like my brain is wild and I was 00:04:43.280 --> 00:04:47.210 always a very imaginative child so deal 00:04:47.210 --> 00:04:49.610 with it I'm just kidding okay then we'll 00:04:49.610 --> 00:04:52.220 cross the ankles and with this awareness 00:04:52.220 --> 00:04:53.930 of the feet and the hands I'm gonna dive 00:04:53.930 --> 00:04:56.180 forward onto all fours take the knees 00:04:56.180 --> 00:04:57.970 nice and wide 00:04:57.970 --> 00:05:01.490 big toes kissed together here and we'll 00:05:01.490 --> 00:05:03.800 walk the palms out send it back extended 00:05:03.800 --> 00:05:05.570 Child's Pose active arms down here 00:05:05.570 --> 00:05:08.180 really melting the heart forehead kisses 00:05:08.180 --> 00:05:09.500 the mat and I'm gonna start to sway a 00:05:09.500 --> 00:05:10.370 little left to right 00:05:10.370 --> 00:05:13.580 whew find your breath if you feel any 00:05:13.580 --> 00:05:15.590 pinch in the shoulders at all take 00:05:15.590 --> 00:05:17.449 responsibility for your happiness your 00:05:17.449 --> 00:05:18.770 body find what feels good 00:05:18.770 --> 00:05:20.360 so make adjustments when you feel 00:05:20.360 --> 00:05:23.120 pinches or when you feel anything that 00:05:23.120 --> 00:05:25.580 doesn't feel good empower yourself to 00:05:25.580 --> 00:05:27.050 make those self adjustments so it might 00:05:27.050 --> 00:05:28.940 be bringing the palms a little bit wider 00:05:28.940 --> 00:05:30.740 so the shoulders have more space 00:05:30.740 --> 00:05:33.020 maybe not lowering the head just yet so 00:05:33.020 --> 00:05:37.220 just notice where you are today and then 00:05:37.220 --> 00:05:39.020 when you have your groove going commit 00:05:39.020 --> 00:05:40.520 to your breath we're gonna inhale take 00:05:40.520 --> 00:05:43.430 the shoulder girdle to the left and come 00:05:43.430 --> 00:05:45.590 forward all the way pressing up out of 00:05:45.590 --> 00:05:47.930 the hands find this extension from the 00:05:47.930 --> 00:05:49.009 crown of the head to the tip of the 00:05:49.009 --> 00:05:50.960 tailbone and then keep it moving press 00:05:50.960 --> 00:05:53.509 into the tops of the feet and we come 00:05:53.509 --> 00:05:55.490 around the right side and back through 00:05:55.490 --> 00:05:57.800 Center and then reverse it to the right 00:05:57.800 --> 00:05:58.639 we go 00:05:58.639 --> 00:06:01.999 inhale come forward find your breath and 00:06:01.999 --> 00:06:06.289 exhale around and back now we're going 00:06:06.289 --> 00:06:07.819 to keep this going but I encourage you 00:06:07.819 --> 00:06:10.460 to keep this articulation that we do in 00:06:10.460 --> 00:06:13.639 cat-cow this this sort of articulation 00:06:13.639 --> 00:06:14.870 through the spine see if you can find 00:06:14.870 --> 00:06:19.009 that here as we move in circles for what 00:06:19.009 --> 00:06:22.370 I like to call a little drunk cat cow so 00:06:22.370 --> 00:06:23.779 what are you drunk on today and don't 00:06:23.779 --> 00:06:26.300 say whiskey what are you drunk on drunk 00:06:26.300 --> 00:06:28.520 on love wonder curiosity what's your 00:06:28.520 --> 00:06:32.169 practice going to indulge in today 00:06:32.169 --> 00:06:39.889 length ease trust love just 00:06:39.889 --> 00:06:41.719 determination sticking with it 00:06:41.719 --> 00:06:44.000 so you might close your eyes now we're 00:06:44.000 --> 00:06:47.000 gonna move in circles here lingering in 00:06:47.000 --> 00:06:49.009 the places that feel like they need a 00:06:49.009 --> 00:06:51.379 little extra love if you find a catch 00:06:51.379 --> 00:06:53.740 you might rock through that patch 00:06:53.740 --> 00:06:56.270 breathing into the shoulders the hips 00:06:56.270 --> 00:07:00.650 the buttocks if you find that it just 00:07:00.650 --> 00:07:02.389 feels best to be in this extended 00:07:02.389 --> 00:07:04.370 Child's Pose here maybe just finding 00:07:04.370 --> 00:07:08.710 subtle body movement then there you are 00:07:08.710 --> 00:07:11.270 so a little bit of playtime here again 00:07:11.270 --> 00:07:13.960 ask yourself what are you going to 00:07:13.960 --> 00:07:30.169 imbibe on all right let's take two more 00:07:30.169 --> 00:07:41.449 breaths here wherever you are and then 00:07:41.449 --> 00:07:43.210 we'll make our way back to all fours 00:07:43.210 --> 00:07:46.129 walking the knees underneath the hips 00:07:46.129 --> 00:07:48.050 specifically sorry and the wrists 00:07:48.050 --> 00:07:50.719 underneath the shoulders curl the toes 00:07:50.719 --> 00:07:52.909 under we're gonna walk the fingertips 00:07:52.909 --> 00:07:54.649 back just for a quick Yoga for the feet 00:07:54.649 --> 00:07:59.539 moment deep breath in and long breath 00:07:59.539 --> 00:08:07.310 out maybe taking a couple neck circles I 00:08:07.310 --> 00:08:11.940 just notice that that person 00:08:11.940 --> 00:08:14.530 and then I'm gonna come off the toes and 00:08:14.530 --> 00:08:16.990 come back to all fours taking a second 00:08:16.990 --> 00:08:20.259 to check in with my core in hovering cat 00:08:20.259 --> 00:08:22.900 or this hovering tabletop position so 00:08:22.900 --> 00:08:25.240 inhale in exhale press away from the 00:08:25.240 --> 00:08:28.360 earth and we lift the knees so just 00:08:28.360 --> 00:08:31.419 notice how this grows with practice when 00:08:31.419 --> 00:08:32.589 I used to do that when I first started 00:08:32.589 --> 00:08:36.250 this I was like oh so now I can find an 00:08:36.250 --> 00:08:37.929 ease here that's quite miraculous 00:08:37.929 --> 00:08:40.330 actually to tell you the truth so just 00:08:40.330 --> 00:08:41.860 be in the moment take one more breath 00:08:41.860 --> 00:08:43.390 wherever you are and remember your neck 00:08:43.390 --> 00:08:45.820 is an extension of the spine so gaze is 00:08:45.820 --> 00:08:47.910 straight down shoulders draw back and 00:08:47.910 --> 00:08:51.040 then we release awesome curl the toes 00:08:51.040 --> 00:08:52.660 under once again this time walk the 00:08:52.660 --> 00:08:55.270 fingertips the palms forward and we'll 00:08:55.270 --> 00:08:57.220 send her up downward facing dog keep the 00:08:57.220 --> 00:09:00.160 knees bent generously here today well 00:09:00.160 --> 00:09:01.959 straighten them out and just a bit so 00:09:01.959 --> 00:09:03.820 really breathing stretching into the 00:09:03.820 --> 00:09:06.940 side body here staying nice and aware in 00:09:06.940 --> 00:09:08.470 the shoulders again make those self 00:09:08.470 --> 00:09:11.170 adjustments working to either draw all 00:09:11.170 --> 00:09:12.970 the wrists in line with the shoulders or 00:09:12.970 --> 00:09:15.160 maybe giving yourself a little bit of 00:09:15.160 --> 00:09:18.550 space rotating the biceps towards the 00:09:18.550 --> 00:09:21.250 front edge of your mat so a little 00:09:21.250 --> 00:09:27.250 playtime here breathe deep and then 00:09:27.250 --> 00:09:28.660 we'll keep this generous bend in the 00:09:28.660 --> 00:09:30.670 knees and slowly walk forward so keep 00:09:30.670 --> 00:09:32.860 the knees bent we'll come up to a 00:09:32.860 --> 00:09:35.860 forward fold nice generous bend in the 00:09:35.860 --> 00:09:37.450 knees really stretching into the back 00:09:37.450 --> 00:09:39.910 body and relaxing the weight of the head 00:09:39.910 --> 00:09:42.300 over 00:09:47.670 --> 00:09:50.350 keep the knees bent bring the right 00:09:50.350 --> 00:09:52.930 fingertips to the centerline and inhale 00:09:52.930 --> 00:09:55.029 let's open up through the left wing so 00:09:55.029 --> 00:09:56.620 I'm gonna draw my shoulders away from my 00:09:56.620 --> 00:09:58.510 ear sir so create space between the 00:09:58.510 --> 00:10:00.220 earlobes and the tops of the shoulders 00:10:00.220 --> 00:10:04.060 as you inhale left arm up then nice and 00:10:04.060 --> 00:10:06.910 easy straighten through the left leg 00:10:06.910 --> 00:10:09.279 maybe you keep both knees bent here 00:10:09.279 --> 00:10:13.690 that's okay or maybe you straighten then 00:10:13.690 --> 00:10:15.850 we'll slowly soften both knees come back 00:10:15.850 --> 00:10:17.320 to Center and take it to the other side 00:10:17.320 --> 00:10:20.470 keep both knees bent at first we open up 00:10:20.470 --> 00:10:23.080 through the right wing heart spiralling 00:10:23.080 --> 00:10:25.170 towards the right side of your room 00:10:25.170 --> 00:10:27.940 shoulder blades sliding down towards the 00:10:27.940 --> 00:10:30.700 base of the spine and maybe I keep my 00:10:30.700 --> 00:10:32.529 knees bent here or maybe I straighten my 00:10:32.529 --> 00:10:34.990 right leg just go a little deeper maybe 00:10:34.990 --> 00:10:37.570 taking the gaze up or keeping it 00:10:37.570 --> 00:10:40.270 wherever feels most supportive in the 00:10:40.270 --> 00:10:42.850 neck so working at all different levels 00:10:42.850 --> 00:10:45.360 here trying to make sure we're all 00:10:45.360 --> 00:10:47.500 taking good care of ourselves take a 00:10:47.500 --> 00:10:50.200 deep breath in and exhale release 00:10:50.200 --> 00:10:50.950 awesome 00:10:50.950 --> 00:10:52.540 inhale lift to your flat back position 00:10:52.540 --> 00:10:55.150 no need to rush keep it nice and slow 00:10:55.150 --> 00:10:57.040 here is we ease into our practice pull 00:10:57.040 --> 00:10:59.140 the elbows back find extension through 00:10:59.140 --> 00:11:01.570 the spine crown of the head reaches 00:11:01.570 --> 00:11:03.220 towards the front tailbone reaches 00:11:03.220 --> 00:11:06.040 towards the back deep breath in and on 00:11:06.040 --> 00:11:08.200 your exhale stay true to your breath 00:11:08.200 --> 00:11:10.860 slide it down so I try to leave you a 00:11:10.860 --> 00:11:14.200 lot or a little a little or a lot of 00:11:14.200 --> 00:11:15.760 wiggle room in these videos to really 00:11:15.760 --> 00:11:18.940 stay true to your breath so in our last 00:11:18.940 --> 00:11:21.610 leg of our 30 days really pay attention 00:11:21.610 --> 00:11:23.830 to your breath here we go 00:11:23.830 --> 00:11:25.900 slowly rolling up tuck your chin into 00:11:25.900 --> 00:11:28.120 your chest enjoy this move close your 00:11:28.120 --> 00:11:28.779 eyes 00:11:28.779 --> 00:11:31.690 visualize what's going on in your body 00:11:31.690 --> 00:11:37.810 in your spine we'll come into Mountain 00:11:37.810 --> 00:11:40.150 Pose drawing the palms together at the 00:11:40.150 --> 00:11:43.240 heart once again inhale in press into 00:11:43.240 --> 00:11:45.520 your feet and exhale bow your head to 00:11:45.520 --> 00:11:47.200 your hands breathe into the back of your 00:11:47.200 --> 00:11:49.990 neck again with every inhale fill the 00:11:49.990 --> 00:11:52.450 body with air make space fill it up and 00:11:52.450 --> 00:11:54.670 then with every exhale find places where 00:11:54.670 --> 00:11:57.240 you can maybe ground down soften release 00:11:57.240 --> 00:12:00.470 whether it's shifting the weight 00:12:00.470 --> 00:12:03.800 onto your heels spreading awareness of 00:12:03.800 --> 00:12:05.150 the soles of your feet 00:12:05.150 --> 00:12:07.310 maybe you connect to that inner spiral 00:12:07.310 --> 00:12:09.530 the tops of the thighs spiraling in and 00:12:09.530 --> 00:12:11.560 out towards the back edge of your mat 00:12:11.560 --> 00:12:15.650 tucking the pelvis so a little subtle 00:12:15.650 --> 00:12:18.800 body exploration here don't forget about 00:12:18.800 --> 00:12:20.300 your breath I'm gonna be on you about 00:12:20.300 --> 00:12:22.520 that deep breath because I really want 00:12:22.520 --> 00:12:25.790 you to drop in to the pranayama here and 00:12:25.790 --> 00:12:27.650 our last leg of our experience 00:12:27.650 --> 00:12:30.200 supporting our bodies with this 00:12:30.200 --> 00:12:33.110 beautiful tool of the breath a slight 00:12:33.110 --> 00:12:35.600 force something that we all share that 00:12:35.600 --> 00:12:37.010 we all have in common no matter where we 00:12:37.010 --> 00:12:42.380 live it's so cool this pulse so just 00:12:42.380 --> 00:12:44.090 take a couple more moments here on your 00:12:44.090 --> 00:13:00.530 own to breathe and to connect awesome 00:13:00.530 --> 00:13:02.450 then we'll find a soft bend in the knee 00:13:02.450 --> 00:13:04.550 joints and with a lot of love we'll 00:13:04.550 --> 00:13:06.410 inhale reach the fingertips all the way 00:13:06.410 --> 00:13:08.420 up full body stretch here take your 00:13:08.420 --> 00:13:10.160 right hand and grab your left wrist and 00:13:10.160 --> 00:13:12.200 we're just going to stretch on over 00:13:12.200 --> 00:13:13.790 towards the right really breathing into 00:13:13.790 --> 00:13:15.830 the left side body here toes are 00:13:15.830 --> 00:13:17.900 pointing forward draw your right 00:13:17.900 --> 00:13:20.090 shoulder underneath so you can lift your 00:13:20.090 --> 00:13:21.950 heart so we kind of come to this 00:13:21.950 --> 00:13:23.240 collapse pose here because we're trying 00:13:23.240 --> 00:13:25.310 to come into the shape but stick with 00:13:25.310 --> 00:13:27.050 the sensation over the shape so you 00:13:27.050 --> 00:13:30.980 might not even go as far and then we'll 00:13:30.980 --> 00:13:33.530 switch reach up and take it to the 00:13:33.530 --> 00:13:36.860 opposite side again this time the left 00:13:36.860 --> 00:13:38.870 shoulder draws underneath we press into 00:13:38.870 --> 00:13:42.610 both feet maybe smile inhale in and 00:13:42.610 --> 00:13:45.200 exhale we'll come back to Center and 00:13:45.200 --> 00:13:48.430 take it on down forward fold 00:13:48.430 --> 00:13:50.750 great take your feet a little bit wider 00:13:50.750 --> 00:13:53.780 than hip-width apart here toes pointing 00:13:53.780 --> 00:13:55.450 forward 00:13:55.450 --> 00:13:57.200 then I'm going to walk my fingertips 00:13:57.200 --> 00:13:59.420 towards the left I can bend the knees 00:13:59.420 --> 00:14:01.700 generously or I can keep them straight 00:14:01.700 --> 00:14:04.220 working on creating space in the backs 00:14:04.220 --> 00:14:05.930 of the legs here so again working at all 00:14:05.930 --> 00:14:07.670 different levels if your fingertips 00:14:07.670 --> 00:14:09.620 don't reach the floor at all use gravity 00:14:09.620 --> 00:14:10.940 here to breathe into that 00:14:10.940 --> 00:14:13.400 right side body hang here also a little 00:14:13.400 --> 00:14:15.920 connect on the leg it's fine just 00:14:15.920 --> 00:14:18.350 careful not to this is a great note in 00:14:18.350 --> 00:14:20.570 the whole practice is we never need to 00:14:20.570 --> 00:14:22.040 be putting any extra pressure on our 00:14:22.040 --> 00:14:26.120 delicate knee joints so that goes for 00:14:26.120 --> 00:14:27.980 triangle and just a couple other 00:14:27.980 --> 00:14:31.760 balancing postures release through 00:14:31.760 --> 00:14:34.100 Center take it to the right it's working 00:14:34.100 --> 00:14:35.540 on all different levels here look even 00:14:35.540 --> 00:14:36.800 if you had a chair here like I have this 00:14:36.800 --> 00:14:38.600 bench here great I can really breathe in 00:14:38.600 --> 00:14:40.490 to the left side body press into both 00:14:40.490 --> 00:14:43.210 feet evenly 00:14:44.830 --> 00:14:48.920 one more breath and use your exhale to 00:14:48.920 --> 00:14:51.740 come back to Center mm-hmm awesome 00:14:51.740 --> 00:14:54.080 inhale halfway lift if you can stay nice 00:14:54.080 --> 00:14:56.930 and wide here let the sit bone spread 00:14:56.930 --> 00:14:59.510 here shine your heart forward find that 00:14:59.510 --> 00:15:01.550 extension and then you might even drop 00:15:01.550 --> 00:15:04.010 the fingertips down to come up here 00:15:04.010 --> 00:15:07.790 breathing deep knees can be bent so I'm 00:15:07.790 --> 00:15:11.300 trying to draw my ribcage in my navel up 00:15:11.300 --> 00:15:13.940 and create one line from the crown of 00:15:13.940 --> 00:15:15.260 the head to the tip of the tailbone full 00:15:15.260 --> 00:15:17.180 body strength here press into your feet 00:15:17.180 --> 00:15:20.210 one more breath crew and then exhale 00:15:20.210 --> 00:15:22.160 release awesome shake the head yes and 00:15:22.160 --> 00:15:25.550 no and then we'll walk the feet back to 00:15:25.550 --> 00:15:28.670 hip-width apart or flush together cool 00:15:28.670 --> 00:15:30.590 fingertips come in that I'm gonna slide 00:15:30.590 --> 00:15:32.480 the right toes back come to my low lunge 00:15:32.480 --> 00:15:34.700 right knee comes on to the earth and I 00:15:34.700 --> 00:15:37.780 inhale reach the fingertips up high 00:15:37.780 --> 00:15:40.670 exhale floating the fingertips down to 00:15:40.670 --> 00:15:42.410 the waistline and just take a second 00:15:42.410 --> 00:15:44.180 here to check in with the legs and find 00:15:44.180 --> 00:15:46.610 balance and stability you can come on to 00:15:46.610 --> 00:15:47.930 the top of that back foot if it feels 00:15:47.930 --> 00:15:48.650 good 00:15:48.650 --> 00:15:50.450 if you're craving more hips today you 00:15:50.450 --> 00:15:53.000 might find a couple gentle pulses just 00:15:53.000 --> 00:15:54.170 make sure that this front knee is not 00:15:54.170 --> 00:15:56.330 going beyond those toes stay nice and 00:15:56.330 --> 00:16:00.410 mindful again focus on the sensation 00:16:00.410 --> 00:16:03.610 over the shape and all will be well 00:16:03.610 --> 00:16:05.780 alright one more time wherever you are 00:16:05.780 --> 00:16:07.610 we find integrity connect to your 00:16:07.610 --> 00:16:09.380 foundation in inhale reach the arms up 00:16:09.380 --> 00:16:13.100 deep breath in then exhale release plant 00:16:13.100 --> 00:16:15.770 the palms curl the back toes under step 00:16:15.770 --> 00:16:18.590 the left toes back to plank find a 00:16:18.590 --> 00:16:20.150 little movement here press away from the 00:16:20.150 --> 00:16:21.920 earth so if the shoulder blades and the 00:16:21.920 --> 00:16:24.499 hips are collapse we need to press 00:16:24.499 --> 00:16:26.659 away from the earth find that resistance 00:16:26.659 --> 00:16:33.499 that yielding energy as we lift up now 00:16:33.499 --> 00:16:35.329 we can lower the knees here or keep them 00:16:35.329 --> 00:16:38.089 lifted I'm gonna go knees then bend the 00:16:38.089 --> 00:16:40.849 elbows come to my chest and then my chin 00:16:40.849 --> 00:16:43.249 you can also slide all the way down to 00:16:43.249 --> 00:16:44.659 your belly or you can practice 00:16:44.659 --> 00:16:46.909 chaturanga to updog right away as we 00:16:46.909 --> 00:16:50.919 inhale finding a gentle backbend here 00:16:50.919 --> 00:16:55.329 and exhale to downward facing dog 00:16:55.479 --> 00:16:58.009 beautiful step the right leg up all the 00:16:58.009 --> 00:16:59.779 way come to your low lunge left knee 00:16:59.779 --> 00:17:02.169 comes down 00:17:02.529 --> 00:17:05.599 and we explore a little bit here finding 00:17:05.599 --> 00:17:07.519 our footing and then when you're ready 00:17:07.519 --> 00:17:10.579 inhale fingertips all the way up deep 00:17:10.579 --> 00:17:13.939 breath in here and exhale hands to the 00:17:13.939 --> 00:17:15.888 waistline take a second to just really 00:17:15.888 --> 00:17:18.289 connect right hugging the inner thighs 00:17:18.289 --> 00:17:22.179 to the midline making sure I am maybe 00:17:22.179 --> 00:17:24.648 finding a little awareness in the torso 00:17:24.648 --> 00:17:26.980 here so I'm not spilling my guts 00:17:26.980 --> 00:17:31.480 literally and out but coming into 00:17:31.480 --> 00:17:34.159 awareness here I can press into the top 00:17:34.159 --> 00:17:36.200 of that back foot pull the right hip 00:17:36.200 --> 00:17:39.559 crease back and then let's inhale reach 00:17:39.559 --> 00:17:41.389 the fingertips up take a deep breath in 00:17:41.389 --> 00:17:47.480 and exhale release great I'm gonna once 00:17:47.480 --> 00:17:49.190 again curl the back toes under slide it 00:17:49.190 --> 00:17:51.379 back to plank and again find a little 00:17:51.379 --> 00:17:53.299 vinyasa here so we can do knees chest 00:17:53.299 --> 00:17:54.950 and chin we can do lower all the way 00:17:54.950 --> 00:17:57.440 down to the belly lift up boot on gossin 00:17:57.440 --> 00:18:03.889 or chaturanga to on an exhale take it to 00:18:03.889 --> 00:18:07.759 your down dog deep breath in and long 00:18:07.759 --> 00:18:11.509 breath out bend the knees hop it up 00:18:11.509 --> 00:18:12.830 towards the front edge of your mat or go 00:18:12.830 --> 00:18:15.559 for a nice slow walk feet together this 00:18:15.559 --> 00:18:19.600 time as we inhale lift up halfway exhale 00:18:19.600 --> 00:18:22.039 soften and release back down bend the 00:18:22.039 --> 00:18:24.850 knees generously sit bones back towards 00:18:24.850 --> 00:18:27.409 excuse me down towards your mat and we 00:18:27.409 --> 00:18:29.179 reach the fingertips forward up and back 00:18:29.179 --> 00:18:32.899 engage torso katana here for one full 00:18:32.899 --> 00:18:34.710 breath cycle in 00:18:34.710 --> 00:18:40.059 and now shhh press into the feet inhale 00:18:40.059 --> 00:18:43.210 rise all the way up exhale hands to your 00:18:43.210 --> 00:18:47.830 heart awesome jobs job my friends got 00:18:47.830 --> 00:18:51.160 excited awesome job my friends it was 00:18:51.160 --> 00:18:52.419 like I looked someone in the eye by 00:18:52.419 --> 00:18:56.950 looking to the camera mm-hmm hey great 00:18:56.950 --> 00:18:58.870 job take a second here to just smile and 00:18:58.870 --> 00:19:03.059 take a load off notice how you feel 00:19:03.059 --> 00:19:05.140 notice fear just kind of waiting for the 00:19:05.140 --> 00:19:06.460 end of the video or like I have so much 00:19:06.460 --> 00:19:08.260 stuff to do just so you can drop in give 00:19:08.260 --> 00:19:10.299 yourself this time you absolutely 00:19:10.299 --> 00:19:11.919 deserve it and it's going to benefit 00:19:11.919 --> 00:19:13.630 whatever else you have on your plate 00:19:13.630 --> 00:19:15.520 today all right it's gonna make it 00:19:15.520 --> 00:19:25.540 softer smoother more light I think so 00:19:25.540 --> 00:19:27.270 diving in for a little more exploration 00:19:27.270 --> 00:19:29.980 finding that curiosity and wonder within 00:19:29.980 --> 00:19:31.960 our practice here we go inhale reach it 00:19:31.960 --> 00:19:35.250 up take up space exhale diving forward 00:19:35.250 --> 00:19:40.080 soft knees inhale lift and lengthen 00:19:40.080 --> 00:19:44.950 exhale fold plant the palms this time 00:19:44.950 --> 00:19:47.190 step or hop it back to plank 00:19:47.190 --> 00:19:52.480 we pedal it up slowly lower down 00:19:52.480 --> 00:19:55.030 your version inhale to a gentle backbend 00:19:55.030 --> 00:19:58.929 Cobra or updog and exhale downward 00:19:58.929 --> 00:20:00.299 facing dog 00:20:00.299 --> 00:20:02.590 beautiful my friends take a deep breath 00:20:02.590 --> 00:20:08.440 in and a long breath out great drop the 00:20:08.440 --> 00:20:10.419 left heel slide the right leg up then 00:20:10.419 --> 00:20:11.919 we're gonna step the right foot all the 00:20:11.919 --> 00:20:14.110 way up and into our lunge once again low 00:20:14.110 --> 00:20:18.790 lunge inhale reaching up and this time 00:20:18.790 --> 00:20:21.460 we're going to kind of pulse so maybe 00:20:21.460 --> 00:20:23.110 you did this before on one side and then 00:20:23.110 --> 00:20:24.610 the other but now we're gonna do it 00:20:24.610 --> 00:20:26.710 together really pulsing in and out of 00:20:26.710 --> 00:20:29.110 Crescent so I'm using the top of my back 00:20:29.110 --> 00:20:31.270 foot for stability here I can do this 00:20:31.270 --> 00:20:33.970 with hands on the waist breathe breathe 00:20:33.970 --> 00:20:40.660 breathe and then when my hips shift 00:20:40.660 --> 00:20:44.049 forward this time I'm going to tilt my 00:20:44.049 --> 00:20:46.980 torso plant my left palm next to the 00:20:46.980 --> 00:20:48.779 the arch of my right foot and inhale 00:20:48.779 --> 00:20:51.210 open up through the right wing as I open 00:20:51.210 --> 00:20:52.200 up through my right arm I'm gonna 00:20:52.200 --> 00:20:54.590 squeeze my left knee in towards Center 00:20:54.590 --> 00:20:57.779 breathe here to take it to the next 00:20:57.779 --> 00:20:59.039 level I might curl the back toes under 00:20:59.039 --> 00:21:01.710 and lift that leg I can also take a bind 00:21:01.710 --> 00:21:04.679 or something else here find your breath 00:21:04.679 --> 00:21:06.659 wherever you are breathe into your lower 00:21:06.659 --> 00:21:10.789 belly as you twist it out 00:21:12.739 --> 00:21:15.210 awesome release back to Center plant the 00:21:15.210 --> 00:21:18.720 palms and take a vinyasa or a rest in 00:21:18.720 --> 00:21:24.419 Child's Pose so the point is we're 00:21:24.419 --> 00:21:27.149 coming together for 30 days of yoga so 00:21:27.149 --> 00:21:29.070 stick to your sensations listen to your 00:21:29.070 --> 00:21:31.859 body it is possible I think for us all 00:21:31.859 --> 00:21:37.409 to be empowered and happy together we'll 00:21:37.409 --> 00:21:39.960 meet in downward-facing dog take your 00:21:39.960 --> 00:21:43.679 time getting there no rush when you 00:21:43.679 --> 00:21:45.659 arrive drop the right heel slide the 00:21:45.659 --> 00:21:47.279 left leg up and we'll step it up and 00:21:47.279 --> 00:21:49.739 into our lunge take it low right knee 00:21:49.739 --> 00:21:54.570 comes to the earth and again we pulse 00:21:54.570 --> 00:21:58.440 here in and out fingertips can reach up 00:21:58.440 --> 00:22:00.389 towards the sky or we can keep them on 00:22:00.389 --> 00:22:04.859 the way slime notice as you move how I 00:22:04.859 --> 00:22:07.710 hike the legs kind of want to give up on 00:22:07.710 --> 00:22:10.529 you so find the integrity of hugging 00:22:10.529 --> 00:22:12.929 into the midline maybe slowing it down a 00:22:12.929 --> 00:22:16.769 little bit and that's really where the 00:22:16.769 --> 00:22:18.419 transformation occurred I think it's 00:22:18.419 --> 00:22:20.009 just kind of slowing it down and taking 00:22:20.009 --> 00:22:24.450 the full body and spirit along for the 00:22:24.450 --> 00:22:30.299 ride cool on your next sinking in we'll 00:22:30.299 --> 00:22:33.330 release the right hand to the mat and 00:22:33.330 --> 00:22:34.529 you'll find your twist on the other side 00:22:34.529 --> 00:22:36.899 so again we can keep that back knee on 00:22:36.899 --> 00:22:39.059 the ground as you open up through the 00:22:39.059 --> 00:22:41.700 left wing hug in with the left knee and 00:22:41.700 --> 00:22:48.960 find your twist beautiful beautiful if 00:22:48.960 --> 00:22:50.399 you want to curl the back toes under and 00:22:50.399 --> 00:22:55.739 lift that back leg do so now strong legs 00:22:55.739 --> 00:22:59.049 strong body lots of integrity 00:22:59.049 --> 00:23:01.509 really nice attention to detail here as 00:23:01.509 --> 00:23:04.210 you breathe pulling the left hip crease 00:23:04.210 --> 00:23:06.759 back one more breath here long beautiful 00:23:06.759 --> 00:23:10.809 neck and then we release back down 00:23:10.809 --> 00:23:12.970 awesome take your vinyasa or your rest 00:23:12.970 --> 00:23:16.480 plant the palms slide the toes back and 00:23:16.480 --> 00:23:26.529 we breathe together we'll meet and 00:23:26.529 --> 00:23:28.840 downward facing dog bend the knees 00:23:28.840 --> 00:23:30.580 generously and hop up towards the front 00:23:30.580 --> 00:23:32.649 edge of your mat or go for a nice slow 00:23:32.649 --> 00:23:36.279 walk together we'll meet forward fold 00:23:36.279 --> 00:23:38.049 feet together give yourself a little bit 00:23:38.049 --> 00:23:39.609 of space between the heels just about a 00:23:39.609 --> 00:23:42.249 thumbprint worth of space well bend the 00:23:42.249 --> 00:23:44.080 knees generously and one more time 00:23:44.080 --> 00:23:46.779 inhale drop the sit bones down low reach 00:23:46.779 --> 00:23:48.850 the fingertips forward loop it asana 00:23:48.850 --> 00:23:50.619 again if you feel a pinch in the 00:23:50.619 --> 00:23:52.869 shoulders give yourself more space dial 00:23:52.869 --> 00:23:55.269 the pinkies down biceps up towards the 00:23:55.269 --> 00:23:56.700 sky 00:23:56.700 --> 00:23:59.169 maybe sink down a little lower if you 00:23:59.169 --> 00:24:01.149 want to deepen your practice breathe 00:24:01.149 --> 00:24:02.980 breathe breathe and the sit bones back 00:24:02.980 --> 00:24:05.679 you might lift the toes to check in with 00:24:05.679 --> 00:24:08.350 your weight distribution one more breath 00:24:08.350 --> 00:24:11.379 here and then press into the feet and 00:24:11.379 --> 00:24:15.190 reach it up tall exhale hands to your 00:24:15.190 --> 00:24:19.210 heart take a load off 00:24:19.210 --> 00:24:26.679 oh notice how you feel I definitely feel 00:24:26.679 --> 00:24:31.169 like I just stirred the pot in my body 00:24:36.510 --> 00:24:38.560 and last time through we Bend the knees 00:24:38.560 --> 00:24:44.820 inhale reach it up exhale diving forward 00:24:44.820 --> 00:24:49.480 inhale halfway lift and on an exhale 00:24:49.480 --> 00:24:53.860 slide it down fingertips come to the mat 00:24:53.860 --> 00:24:55.650 I'm going to slide my left toes back 00:24:55.650 --> 00:24:57.970 pivot on the back foot this time bend 00:24:57.970 --> 00:24:59.980 that front knee and I'm gonna open up 00:24:59.980 --> 00:25:03.730 into warrior two so I'm just gonna play 00:25:03.730 --> 00:25:04.870 in warrior two a little bit here 00:25:04.870 --> 00:25:06.220 tomorrow we're gonna flow and warrior 00:25:06.220 --> 00:25:08.530 two so I want us to kind of come here 00:25:08.530 --> 00:25:10.360 especially for those who are new to the 00:25:10.360 --> 00:25:12.280 practice and really reconnect to the 00:25:12.280 --> 00:25:14.380 foundations of warrior two so my front 00:25:14.380 --> 00:25:16.660 toes are pointing forward left toes are 00:25:16.660 --> 00:25:17.950 pointing towards the front left corner 00:25:17.950 --> 00:25:20.440 of the mat or the room and I want you to 00:25:20.440 --> 00:25:22.540 take is just a couple of organic moments 00:25:22.540 --> 00:25:25.810 here to stretch maybe pulse in and out 00:25:25.810 --> 00:25:27.640 of that front leg notice where the 00:25:27.640 --> 00:25:29.890 pelvis is whether it's sticking out or 00:25:29.890 --> 00:25:32.500 if we're able to connect through the 00:25:32.500 --> 00:25:34.150 legs and lengthen the tailbone down 00:25:34.150 --> 00:25:38.080 tucking the pelvis maybe you're here and 00:25:38.080 --> 00:25:42.240 you're working on your breath shoulders 00:25:42.240 --> 00:25:45.460 energy radiating out through the 00:25:45.460 --> 00:25:48.310 fingertips charge your left inner thigh 00:25:48.310 --> 00:25:52.169 let's take a couple more breaths here 00:25:55.310 --> 00:25:57.600 pulling the right hip crease back so the 00:25:57.600 --> 00:26:07.410 legs are strong strong strong keep the 00:26:07.410 --> 00:26:10.170 heart lifted then we're gonna press into 00:26:10.170 --> 00:26:12.480 the right foot turn the right toes in so 00:26:12.480 --> 00:26:14.160 it takes a little bit of finagling with 00:26:14.160 --> 00:26:16.380 the right right toes hands come to the 00:26:16.380 --> 00:26:17.640 waistline here let's give our arms a 00:26:17.640 --> 00:26:20.750 break as we transition to the other side 00:26:20.750 --> 00:26:24.090 so left toes out right toes are turn 00:26:24.090 --> 00:26:25.680 towards the front right corner of the 00:26:25.680 --> 00:26:27.510 room or the right corner of your mat and 00:26:27.510 --> 00:26:31.650 I begin to sink and a little deep so 00:26:31.650 --> 00:26:34.490 front arch is possibly in line with the 00:26:34.490 --> 00:26:37.080 excuse me front heel is possibly in line 00:26:37.080 --> 00:26:40.800 with the back arch and or maybe not 00:26:40.800 --> 00:26:43.290 maybe you're a little bit wider so check 00:26:43.290 --> 00:26:46.680 it out full awareness we'll start at the 00:26:46.680 --> 00:26:49.500 feet travel up working on bending this 00:26:49.500 --> 00:26:51.780 front knee eventually getting this front 00:26:51.780 --> 00:26:57.680 knee parallel to the earth another day 00:26:57.680 --> 00:27:00.990 paying attention to this hugging the 00:27:00.990 --> 00:27:02.850 squeezing but also this lengthening down 00:27:02.850 --> 00:27:04.770 through the tailbone to go a step 00:27:04.770 --> 00:27:06.480 further before tomorrow's practice you 00:27:06.480 --> 00:27:08.460 can check out the foundations of yoga on 00:27:08.460 --> 00:27:11.160 warrior 2 otherwise you know it's not 00:27:11.160 --> 00:27:12.450 really necessary homework because we're 00:27:12.450 --> 00:27:15.090 doing it now checking in and then we're 00:27:15.090 --> 00:27:20.220 going to spend a couple breaths here so 00:27:20.220 --> 00:27:23.160 we're not holding or working within the 00:27:23.160 --> 00:27:30.150 posture going to our checklist once you 00:27:30.150 --> 00:27:31.290 feel like you got it you might take your 00:27:31.290 --> 00:27:33.240 focus off the video and take it way out 00:27:33.240 --> 00:27:36.300 beyond your left fingertips any strong 00:27:36.300 --> 00:27:39.300 Drishti coming into a deep audible 00:27:39.300 --> 00:27:42.860 breath may be a new joy a breath 00:27:49.529 --> 00:27:53.769 relax your shoulders and then we'll 00:27:53.769 --> 00:27:55.809 press into that left foot to come back 00:27:55.809 --> 00:27:58.239 turn the left toes in hands can come 00:27:58.239 --> 00:28:01.330 down as we shimmy the feet just a little 00:28:01.330 --> 00:28:02.649 bit in mm-hm 00:28:02.649 --> 00:28:03.999 so just a little bit wider than the 00:28:03.999 --> 00:28:06.549 shoulders great two big toes turned 00:28:06.549 --> 00:28:07.029 together 00:28:07.029 --> 00:28:09.039 I'm going to inhale in hands come to the 00:28:09.039 --> 00:28:11.889 waistline and exhale forward fold nice 00:28:11.889 --> 00:28:15.940 wide legged legged forward fold mmm 00:28:15.940 --> 00:28:18.429 standing wide legged forward fold you 00:28:18.429 --> 00:28:19.960 might adjust your stance here you might 00:28:19.960 --> 00:28:22.200 release fingertips or palms to the mat 00:28:22.200 --> 00:28:25.269 you might walk your palms in line with 00:28:25.269 --> 00:28:26.769 the arches of the feet if you're working 00:28:26.769 --> 00:28:29.229 to deepen the practice and even further 00:28:29.229 --> 00:28:31.089 we'll hug the elbows in square them off 00:28:31.089 --> 00:28:32.469 and bring the crown of the head to the 00:28:32.469 --> 00:28:34.059 earth I'm just giving you something to 00:28:34.059 --> 00:28:35.679 look forward to so if you can't do that 00:28:35.679 --> 00:28:37.929 yet don't worry about it can you stay up 00:28:37.929 --> 00:28:39.599 on a block here or the fingertips 00:28:39.599 --> 00:28:44.109 breathe into the legs enjoy your 00:28:44.109 --> 00:28:45.759 practice we're almost done really nice 00:28:45.759 --> 00:28:54.489 strong practice today this is a good 00:28:54.489 --> 00:28:56.139 headstand prep for those who are 00:28:56.139 --> 00:28:57.639 interested and there's also a video on 00:28:57.639 --> 00:29:03.190 that of course breathing deep standing 00:29:03.190 --> 00:29:05.080 wide legged forward fold videos one of 00:29:05.080 --> 00:29:09.509 my faves so good and so many therapeutic 00:29:09.509 --> 00:29:11.739 benefits to come out I'm gonna slowly 00:29:11.739 --> 00:29:15.159 unravel coming to my fingertips and I'm 00:29:15.159 --> 00:29:16.330 actually gonna soften through the knees 00:29:16.330 --> 00:29:19.179 and heel-toe heel-toe my feet all the 00:29:19.179 --> 00:29:23.589 way underneath me great then toes are 00:29:23.589 --> 00:29:25.210 gonna turn out I'm gonna slowly come 00:29:25.210 --> 00:29:29.169 into malasana or a variation actually of 00:29:29.169 --> 00:29:31.479 garland pose so your heels might be up 00:29:31.479 --> 00:29:33.879 here no prob you might find a little 00:29:33.879 --> 00:29:35.919 movement more like a froggy position 00:29:35.919 --> 00:29:39.909 here if you can settle in you might come 00:29:39.909 --> 00:29:41.710 to a blanket or a block here you can put 00:29:41.710 --> 00:29:43.389 blanket underneath the heels and bring 00:29:43.389 --> 00:29:45.669 the palms together squeeze the legs in 00:29:45.669 --> 00:29:47.769 towards the arms press the elbows in 00:29:47.769 --> 00:29:50.259 towards the legs everyone last time 00:29:50.259 --> 00:29:52.390 wherever you are bow your head 00:29:52.390 --> 00:29:54.310 your hands to your heart mind 00:29:54.310 --> 00:29:57.070 intelligence bowing to the body 00:29:57.070 --> 00:30:01.210 intelligence in the heart breathe into 00:30:01.210 --> 00:30:06.790 the back of the neck and then we'll 00:30:06.790 --> 00:30:16.600 slowly release coming to seated bring 00:30:16.600 --> 00:30:18.280 the hands behind the thighs and slowly 00:30:18.280 --> 00:30:20.170 connect to your core as you roll it down 00:30:20.170 --> 00:30:22.000 at this point if you wanted to add a 00:30:22.000 --> 00:30:24.490 little boat practice or navasana or 00:30:24.490 --> 00:30:28.270 maybe some some yogi bicycles this would 00:30:28.270 --> 00:30:29.710 be a good time to add this to your 00:30:29.710 --> 00:30:31.930 practice today but if you're ready to 00:30:31.930 --> 00:30:35.310 roll it all the way back down to a 00:30:35.310 --> 00:30:40.420 restorative place join me we'll come to 00:30:40.420 --> 00:30:42.130 flat back and hug the knees in towards 00:30:42.130 --> 00:30:44.020 the heart so again if you're adding a 00:30:44.020 --> 00:30:45.790 little ABS right now do it this is what 00:30:45.790 --> 00:30:47.590 this is about again inspiring you to 00:30:47.590 --> 00:30:51.220 maintain a home practice so do your 00:30:51.220 --> 00:30:52.020 thing 00:30:52.020 --> 00:30:54.100 otherwise we'll come here give ourselves 00:30:54.100 --> 00:30:58.510 a nice big hug some of the fingertips 00:30:58.510 --> 00:31:00.400 left to right find it gentle recline 00:31:00.400 --> 00:31:08.440 twist left to right left to right and 00:31:08.440 --> 00:31:10.530 then we'll slowly slide the legs out 00:31:10.530 --> 00:31:13.000 take a deep breath in as you reach the 00:31:13.000 --> 00:31:18.270 arms up full body stretch then exhale 00:31:18.270 --> 00:31:24.490 arms resting gently at your sides so we 00:31:24.490 --> 00:31:27.130 come into our final posture if you're 00:31:27.130 --> 00:31:30.160 doing abdominals you might start to wind 00:31:30.160 --> 00:31:33.000 it down here 00:31:33.630 --> 00:31:39.820 and if time allows stay here breathing I 00:31:39.820 --> 00:31:42.070 think the body rest completely and fully 00:31:42.070 --> 00:31:46.900 into the man rock on my friends 00:31:46.900 --> 00:31:51.090 beautiful work I'll see you tomorrow 00:31:54.130 --> 00:31:59.450 [Music] 00:31:59.450 --> 00:32:01.010 you 00:32:01.010 --> 00:32:03.629 [Music]