WEBVTT

00:00:00.210 --> 00:00:01.540
- Hello, my darling friends

00:00:01.540 --> 00:00:04.360
and welcome to BREATH,
your 30 day yoga journey.

00:00:04.360 --> 00:00:08.830
It's Day 26, Expand.

00:00:08.830 --> 00:00:10.632
Let's get started.

00:00:10.632 --> 00:00:15.175
(bright upbeat piano music)

00:00:28.440 --> 00:00:31.230
Alrighty, come on
down to the ground.

00:00:31.230 --> 00:00:34.958
We can sit up on
something tall here to begin.

00:00:37.040 --> 00:00:40.060
Cross the legs,
lengthen up through the spine.

00:00:40.060 --> 00:00:41.706
Take a deep breath in.

00:00:42.805 --> 00:00:44.493
And a long breath out.

00:00:45.260 --> 00:00:47.180
And then turn
your palms face up,

00:00:47.180 --> 00:00:49.175
breathe in through the nose.

00:00:50.920 --> 00:00:52.919
And out through the nose.

00:00:54.810 --> 00:00:57.791
Close your eyes.
Big sip of air here, inhale.

00:01:00.444 --> 00:01:01.945
And exhale.

00:01:03.230 --> 00:01:05.438
And one more time.
Big inhale.

00:01:07.700 --> 00:01:10.537
Dropping in as you exhale.

00:01:12.100 --> 00:01:13.040
Beautiful.

00:01:13.040 --> 00:01:15.093
We're gonna extend
the legs out in front.

00:01:16.150 --> 00:01:17.500
Bend the knees just a bit

00:01:17.500 --> 00:01:21.930
so you can get your hands right
underneath the thighs here.

00:01:21.930 --> 00:01:24.230
Then you're gonna inhale,
loop the shoulders,

00:01:24.230 --> 00:01:25.674
open up through the chest.

00:01:25.674 --> 00:01:29.470
And exhale, we're gonna 
drape the front body over

00:01:29.470 --> 00:01:31.720
or toward the thighs.

00:01:31.720 --> 00:01:33.800
Hands can release
down to the earth

00:01:33.800 --> 00:01:36.000
or maybe on the
ankles or the feet

00:01:36.000 --> 00:01:39.720
or maybe even interlace
the fingertips above the shins

00:01:39.720 --> 00:01:43.039
or the ankles, and then relax
the weight of your head over.

00:01:46.650 --> 00:01:51.006
So we're in a seated Forward
Fold with the knees bent.

00:01:53.330 --> 00:01:57.100
Start to gently deepen
your breath and as you do so,

00:01:57.100 --> 00:02:01.596
see if you can feel this
expansion on the inhale.

00:02:04.210 --> 00:02:06.743
Torso widening.

00:02:06.743 --> 00:02:09.735
And then the 
softening on the exhale.

00:02:11.840 --> 00:02:14.339
Long inhalation, breathe in.

00:02:18.120 --> 00:02:21.631
Nice, even exhale
as you breathe out.

00:02:24.420 --> 00:02:25.473
Beautiful.

00:02:25.473 --> 00:02:27.610
Slowly begin to roll it up.

00:02:27.610 --> 00:02:30.440
We're gonna bring the right
knee all the way up and in.

00:02:30.440 --> 00:02:33.730
You're gonna give
your right knee a hug

00:02:33.730 --> 00:02:35.700
with your left elbow

00:02:35.700 --> 00:02:37.540
and then we'll take the
right fingertips behind.

00:02:37.540 --> 00:02:39.430
Nice and gentle here.

00:02:39.430 --> 00:02:41.072
Nice and gentle.

00:02:42.520 --> 00:02:44.270
Twisting to the right,
big inhale.

00:02:44.270 --> 00:02:47.463
See if you can feel the
expansion as you breathe in.

00:02:48.820 --> 00:02:50.620
So we're dropping 
that breath down

00:02:50.620 --> 00:02:53.105
and the softening 
as you breathe out.

00:02:54.950 --> 00:02:56.090
Nice, switch.

00:02:56.090 --> 00:02:57.820
Take it to the other side.

00:02:57.820 --> 00:02:59.270
Left knee comes up.

00:02:59.270 --> 00:03:01.790
We hug that left knee
with the right elbow,

00:03:01.790 --> 00:03:03.440
left fingertips come behind.

00:03:03.440 --> 00:03:04.820
We're just checking in.

00:03:04.820 --> 00:03:07.310
Nice, easy twist here.

00:03:07.310 --> 00:03:09.140
Inhaling, feeling the belly,

00:03:09.140 --> 00:03:10.836
the rib cage expand.

00:03:12.230 --> 00:03:14.847
And exhaling,
relaxing the shoulders down.

00:03:16.240 --> 00:03:18.168
Inhale to expand.

00:03:19.546 --> 00:03:21.010
And exhale to soften.

00:03:21.010 --> 00:03:22.609
One more breath here.

00:03:27.000 --> 00:03:28.350
Beautiful.

00:03:28.350 --> 00:03:30.300
And then we'll bring
you both knees up.

00:03:30.300 --> 00:03:31.370
Cross the ankles.

00:03:31.370 --> 00:03:34.280
Come through to all fours.

00:03:34.280 --> 00:03:38.195
Can move your towel
or blanket to the side.

00:03:41.690 --> 00:03:43.940
Then drop the belly,
open the chest.

00:03:43.940 --> 00:03:47.430
Inhale, look forward.
Claw through the fingertips.

00:03:47.430 --> 00:03:49.963
Exhale, rounding 
through the spine.

00:03:51.395 --> 00:03:53.430
Inhale, drop the belly.

00:03:53.430 --> 00:03:55.365
Heart shines forward.

00:03:56.320 --> 00:03:59.930
With your exhale,
slow and steady, Cat.

00:04:01.980 --> 00:04:05.084
Inhale, Cow Pose.

00:04:06.600 --> 00:04:09.717
Exhale, Cat Pose.

00:04:10.830 --> 00:04:13.006
Once more with the
sound of your breath.

00:04:23.020 --> 00:04:25.560
And then inhale
Tabletop Position.

00:04:25.560 --> 00:04:26.420
Curl the toes under,

00:04:26.420 --> 00:04:28.160
keep the hands where
they are, lift the knees,

00:04:28.160 --> 00:04:30.620
let them hover.
Breathe here.

00:04:30.620 --> 00:04:33.370
Hovering Table,
neck is nice and long.

00:04:33.370 --> 00:04:37.110
Just waking up the core,
building strength.

00:04:37.110 --> 00:04:38.910
If you want you can
lift the right foot

00:04:38.910 --> 00:04:41.180
for three, two, one, lower down.

00:04:41.180 --> 00:04:42.500
If you want, 
you can lift the left foot

00:04:42.500 --> 00:04:45.090
for three, claw through
their fingertips, two, one

00:04:45.090 --> 00:04:46.943
and lower down. Beautiful.

00:04:46.943 --> 00:04:49.240
From here, send the
hips up high and back.

00:04:49.240 --> 00:04:51.110
Maybe widen your dog a bit.

00:04:51.110 --> 00:04:53.460
Walk the hands out
or walk the toes back.

00:04:54.850 --> 00:04:57.360
Inhale in deeply here.

00:04:57.360 --> 00:04:59.560
And exhale completely,

00:04:59.560 --> 00:05:02.620
really lifting those hip
creases up towards the sky.

00:05:02.620 --> 00:05:05.350
Melting your heart
towards your thighs

00:05:05.350 --> 00:05:07.230
and then hugging
those low ribs in,

00:05:07.230 --> 00:05:09.643
lots of space between
the ears and shoulders.

00:05:10.610 --> 00:05:12.680
Lovely, inhale in here.

00:05:12.680 --> 00:05:16.466
Exhale, step hop, float,

00:05:16.466 --> 00:05:18.873
two-step, do-si-do 
your way to the top.

00:05:18.873 --> 00:05:20.600
Feet hip width apart 
or flush together.

00:05:20.600 --> 00:05:23.743
Nice Forward Fold,
standing at the top of your mat.

00:05:26.500 --> 00:05:29.080
Inhale, breathe in.

00:05:29.080 --> 00:05:31.590
Feel that nice
wide lateral breath.

00:05:31.590 --> 00:05:33.539
Exhale, breathe out,

00:05:33.539 --> 00:05:35.463
ground through all 
four corners of the feet.

00:05:35.463 --> 00:05:36.566
On your next inhale,

00:05:36.566 --> 00:05:38.440
begin the journey 
all the way up.

00:05:38.440 --> 00:05:41.611
Slowly stacking the vertebrae.

00:05:46.110 --> 00:05:48.830
Rising up to Mountain Pose.

00:05:48.830 --> 00:05:51.000
Interlace the
fingertips behind the back.

00:05:51.000 --> 00:05:52.970
Just take a breath or two here

00:05:52.970 --> 00:05:54.430
to open up through the chest.

00:05:54.430 --> 00:05:56.980
Maybe lifting the sternum

00:05:56.980 --> 00:06:00.255
and rocking a little
side to side, soft knees.

00:06:01.420 --> 00:06:05.420
Checking with the head,
the neck, unclenching the jaw,

00:06:05.420 --> 00:06:07.927
softening the skin of the face.

00:06:11.080 --> 00:06:13.080
Then we'll release
the fingertips, inhale,

00:06:13.080 --> 00:06:15.740
reach all the way up
towards the heavens.

00:06:15.740 --> 00:06:18.683
Exhale, Forward Fold 
all the way down.

00:06:19.550 --> 00:06:22.043
From here, feet hip width apart.

00:06:23.140 --> 00:06:25.520
We're gonna take
the left fingertips

00:06:25.520 --> 00:06:27.030
to the center of your mat.

00:06:27.030 --> 00:06:31.130
So right below your gaze here,

00:06:31.130 --> 00:06:33.320
and you're gonna
bend both knees.

00:06:33.320 --> 00:06:35.820
Take the right
fingertips to the left wrist

00:06:35.820 --> 00:06:39.140
and we're gonna slowly
straighten the right leg

00:06:39.140 --> 00:06:42.520
as we open up
right fingertips to sky.

00:06:42.520 --> 00:06:44.410
So this could be a
little tricky at first.

00:06:44.410 --> 00:06:45.760
So the left knee is bent.

00:06:45.760 --> 00:06:47.740
The right leg is straight

00:06:47.740 --> 00:06:50.130
and I'm reaching the
right fingertips all the way up

00:06:50.130 --> 00:06:51.770
to the sky.

00:06:51.770 --> 00:06:53.950
Inhale in. 
Exhale, we come back down,

00:06:53.950 --> 00:06:55.670
bend both knees.

00:06:55.670 --> 00:06:58.940
Right fingertips replace the
left fingertips on the earth

00:06:58.940 --> 00:07:01.600
and we pull back
that bow and arrow

00:07:01.600 --> 00:07:02.860
and take it to the other side,

00:07:02.860 --> 00:07:04.450
straightening
through the left leg,

00:07:04.450 --> 00:07:05.610
keeping the right knee bent,

00:07:05.610 --> 00:07:07.320
left fingertips
reach all the way up.

00:07:07.320 --> 00:07:10.280
Nice, long, beautiful 
neck here, breathe.

00:07:10.280 --> 00:07:13.858
And see if you can find
that expansive breath here.

00:07:15.970 --> 00:07:18.270
Nice active breath and
then beautiful exhale.

00:07:18.270 --> 00:07:19.103
Melt it down.

00:07:19.103 --> 00:07:20.890
We're gonna take it
to the right again.

00:07:20.890 --> 00:07:21.870
Left knee is bent.

00:07:21.870 --> 00:07:25.000
Right hip crease pulls up as
you straighten that right leg,

00:07:25.000 --> 00:07:26.740
right fingertips
reach towards the sky.

00:07:26.740 --> 00:07:30.248
Maybe in time you can take 
your gaze to the right thumb.

00:07:30.248 --> 00:07:33.220
And then slowly 
bring it back through.

00:07:33.220 --> 00:07:36.890
Right hand replaces
the left, bend both knees,

00:07:36.890 --> 00:07:39.450
and then we pull up
from the left hip crease,

00:07:39.450 --> 00:07:41.610
straightening through 
the left leg, left fingertips

00:07:41.610 --> 00:07:43.776
to the sky.
Inhale in.

00:07:45.050 --> 00:07:46.290
Nice, expansive breath.

00:07:46.290 --> 00:07:49.230
Exhale, slowly
bring it back down.

00:07:49.230 --> 00:07:51.852
Good. Inhale, halfway lift.

00:07:51.852 --> 00:07:53.680
Pull the elbows back, 
shoulders back.

00:07:53.680 --> 00:07:55.070
Nice long, beautiful neck.

00:07:55.070 --> 00:07:57.620
And then exhale, Forward Fold.

00:07:57.620 --> 00:08:01.670
Interlace your fingertips behind
the backs of the legs here.

00:08:01.670 --> 00:08:05.060
You can bend your knees as
generously as you need to.

00:08:05.060 --> 00:08:06.360
Inhale in again.

00:08:06.360 --> 00:08:08.850
And exhale, bend the
elbows left to right

00:08:08.850 --> 00:08:12.390
as you pull your nose
in towards your knees.

00:08:12.390 --> 00:08:13.750
You could be
chuckling here right now,

00:08:13.750 --> 00:08:17.360
but just play, bend your
knees as much as you need to.

00:08:17.360 --> 00:08:19.250
Spread awareness through
all four corners of the feet.

00:08:19.250 --> 00:08:24.148
So careful not just to
lean into the front foot.

00:08:27.790 --> 00:08:31.610
Beautiful, relax the bind,
release the bind rather.

00:08:31.610 --> 00:08:34.080
Plant the palms,
step one foot back,

00:08:34.080 --> 00:08:36.900
then the other, 
Plank Pose, inhale in.

00:08:36.900 --> 00:08:39.420
Exhale, lower all 
the way to the belly.

00:08:39.420 --> 00:08:41.350
Then we're gonna come
onto the elbows here.

00:08:41.350 --> 00:08:43.513
Elbows right
underneath the shoulders.

00:08:44.500 --> 00:08:47.630
Press into the pubic bone,
press into the tops of the feet.

00:08:47.630 --> 00:08:48.930
Draw the
shoulder blades together.

00:08:48.930 --> 00:08:51.060
Inhale for Sphinx.

00:08:51.060 --> 00:08:54.050
Exhale, turn to look
past your right shoulder.

00:08:54.050 --> 00:08:55.780
Imagine someone
giving you a little kiss

00:08:55.780 --> 00:08:57.785
on the left side of your neck.

00:08:58.660 --> 00:09:01.000
And then slowly
come back to center.

00:09:01.000 --> 00:09:02.950
Take it to the other side.

00:09:02.950 --> 00:09:04.220
Dig into your right elbow

00:09:04.220 --> 00:09:06.808
as you turn to look
past your left shoulder.

00:09:09.170 --> 00:09:10.490
Good, and then
come back to center.

00:09:10.490 --> 00:09:12.310
Now from here, keep
the elbows where they are.

00:09:12.310 --> 00:09:14.600
Interlace the fingertips.

00:09:14.600 --> 00:09:17.340
Inhale in, big expansive breath.

00:09:17.340 --> 00:09:19.830
Exhale, after the
expansion comes a contraction.

00:09:19.830 --> 00:09:21.670
We're gonna use that
contraction on the exhale

00:09:21.670 --> 00:09:24.500
to lift up into forearm Plank.

00:09:24.500 --> 00:09:26.798
Reach the heels back.
You're not here long.

00:09:27.880 --> 00:09:30.773
Nice long, beautiful neck.
Inhale in.

00:09:30.773 --> 00:09:33.936
Exhale, dip the 
right hip down.

00:09:33.936 --> 00:09:35.999
Bring it back up, inhale in.

00:09:35.999 --> 00:09:38.490
Exhale, dip the left hip down.

00:09:38.490 --> 00:09:40.700
And bring it back up.
Back and forth.

00:09:40.700 --> 00:09:42.490
You got this.

00:09:42.490 --> 00:09:44.270
Nice and slow.

00:09:44.270 --> 00:09:47.815
Dipping the hip to one
side and then the other.

00:09:48.650 --> 00:09:50.230
Alright, do one
more on each side.

00:09:50.230 --> 00:09:51.668
You got this.

00:09:54.600 --> 00:09:57.680
And then slowly
lower to the knees.

00:09:57.680 --> 00:09:59.920
Send the hips back.

00:09:59.920 --> 00:10:02.130
Drag fingertips all the way

00:10:02.130 --> 00:10:03.570
towards the back
edge of your mat

00:10:03.570 --> 00:10:05.940
and melt down, Child's Pose.

00:10:05.940 --> 00:10:11.100
Or you can modify
into a comfortable seat

00:10:11.100 --> 00:10:14.320
just to take a
moment to close your eyes.

00:10:14.320 --> 00:10:15.582
Check in.

00:10:16.710 --> 00:10:18.067
Breathe.

00:10:26.960 --> 00:10:29.536
Expanding your awareness.

00:10:33.000 --> 00:10:35.258
Every time we show up.

00:10:39.990 --> 00:10:42.060
Staying curious.

00:10:43.510 --> 00:10:45.483
Keeping an open mind.

00:10:47.040 --> 00:10:49.610
Hopefully expanding 
our perspective

00:10:49.610 --> 00:10:52.481
in that practice
or our perspectives.

00:10:54.580 --> 00:10:56.150
Let's keep going.

00:10:56.150 --> 00:10:58.400
Inhale, reach the
fingertips all the way up.

00:10:58.400 --> 00:11:01.860
Slowly follow that gesture.

00:11:01.860 --> 00:11:03.850
Let your heart, your center,
bring you back up.

00:11:03.850 --> 00:11:05.490
We'll curl the toes under.

00:11:05.490 --> 00:11:06.940
Lift the hips up high and back.

00:11:06.940 --> 00:11:10.020
Come to your
Downward Facing Dog.

00:11:10.020 --> 00:11:12.460
Inhale, lift the
right leg up high.

00:11:12.460 --> 00:11:15.750
Exhale, step your right
foot all the way forward.

00:11:15.750 --> 00:11:17.370
Inhale, high lunge.

00:11:17.370 --> 00:11:19.500
Reach for the sky, deep breath.

00:11:19.500 --> 00:11:21.980
Exhale, bring it
all the way back down.

00:11:21.980 --> 00:11:24.050
Beautiful.
Step the right foot back.

00:11:24.050 --> 00:11:26.350
Inhale in.
Exhale, Downward Dog.

00:11:26.350 --> 00:11:30.100
Hi Benji, oh good job!

00:11:30.100 --> 00:11:31.940
Benji's doing
Downward Dog with us.

00:11:31.940 --> 00:11:34.130
Very nice. Very nice.

00:11:34.130 --> 00:11:36.380
Inhale, lift the
left leg up high.

00:11:36.380 --> 00:11:37.810
Exhale, step it forward.

00:11:37.810 --> 00:11:40.240
High lunge, inhale,
reach for the sky.

00:11:40.240 --> 00:11:42.180
Spread the fingertips.

00:11:42.180 --> 00:11:44.900
Exhale, bring it back down.
Awesome job.

00:11:44.900 --> 00:11:47.310
Step the left
toes back, inhale in.

00:11:47.310 --> 00:11:51.593
Exhale, hips high and back,
Downward Facing Dog.

00:11:53.100 --> 00:11:54.190
Alright, listen carefully.

00:11:54.190 --> 00:11:56.910
Inhale, lift the
right leg up high.

00:11:56.910 --> 00:11:59.170
Exhale, bend your right knee.

00:11:59.170 --> 00:12:01.220
Stack the hips.
You could just stay here.

00:12:01.220 --> 00:12:05.343
We've been here before or
big expansive breath here.

00:12:06.640 --> 00:12:09.160
Exhale, we're gonna
bend the left knee.

00:12:09.160 --> 00:12:11.180
We're gonna bring
the right toes down.

00:12:11.180 --> 00:12:14.470
Flip the Downward Dog,
little rock star pose.

00:12:14.470 --> 00:12:16.720
Lift the hip points
high up towards the sky

00:12:16.720 --> 00:12:19.070
and reach the right
fingertips forward.

00:12:19.070 --> 00:12:20.240
Right knee is bent.

00:12:20.240 --> 00:12:21.760
Left leg is straight.

00:12:21.760 --> 00:12:24.270
I'm using my
foundation to press away from

00:12:24.270 --> 00:12:25.910
as I lift the hips.

00:12:25.910 --> 00:12:27.270
Inhale in.

00:12:27.270 --> 00:12:28.660
Exhale, slow and steady,

00:12:28.660 --> 00:12:30.270
just come back the way you came.

00:12:30.270 --> 00:12:31.770
Soft bend in the knees.

00:12:31.770 --> 00:12:33.863
Downward Facing Dog, reset.

00:12:34.720 --> 00:12:36.890
Good. Inhale in again.

00:12:36.890 --> 00:12:38.680
Exhale, anchor
through the right heel as

00:12:38.680 --> 00:12:40.880
you lift the left leg up high.

00:12:40.880 --> 00:12:43.080
Stack the hips.
You could just work here.

00:12:43.080 --> 00:12:45.120
Or if we wanna
work in wild thing,

00:12:45.120 --> 00:12:47.190
we'll slowly
bend the right knee.

00:12:47.190 --> 00:12:48.540
Left toes come to the ground.

00:12:48.540 --> 00:12:52.130
I'm gonna slide my right leg
as I lift my left fingertips

00:12:52.130 --> 00:12:53.450
all the way up.

00:12:53.450 --> 00:12:55.100
Left knee is bent.

00:12:55.100 --> 00:12:56.370
Right leg is straight.

00:12:56.370 --> 00:12:58.260
I'm lifting my hip points up.

00:12:58.260 --> 00:13:01.620
I'm pressing up and
out of my foundation.

00:13:01.620 --> 00:13:03.560
Inhale in here.

00:13:03.560 --> 00:13:05.140
Big, expensive breath.

00:13:05.140 --> 00:13:06.780
And then exhale,

00:13:06.780 --> 00:13:09.260
slowly bring it all the way back

00:13:09.260 --> 00:13:11.940
to our final
Downward Facing Dog.

00:13:11.940 --> 00:13:13.100
If the arms are quite tired,

00:13:13.100 --> 00:13:15.280
take the legs
nice and wide here.

00:13:15.280 --> 00:13:17.110
Otherwise keep
them where they are.

00:13:17.110 --> 00:13:18.803
Big inhale, you're doing great.

00:13:19.650 --> 00:13:21.137
Big exhale.

00:13:22.060 --> 00:13:27.000
One last breath
cycle in and out.

00:13:27.000 --> 00:13:29.904
Good, slowly lower to the knees.

00:13:31.220 --> 00:13:33.840
Cross one ankle over the other.

00:13:33.840 --> 00:13:36.920
Use your hands to
slowly guide yourself

00:13:36.920 --> 00:13:40.250
all the way back into a seat.

00:13:40.250 --> 00:13:43.040
We're gonna send the legs
out in front one more time.

00:13:43.040 --> 00:13:44.950
Inhale, reach for the sky.

00:13:44.950 --> 00:13:47.690
And exhale,
send your heart forward.

00:13:47.690 --> 00:13:50.540
You can work to straighten 
the legs a little bit more here,

00:13:50.540 --> 00:13:54.280
but be mindful and
use this big wide breath

00:13:54.280 --> 00:13:56.540
to guide you a little
bit deeper into the pose,

00:13:56.540 --> 00:13:59.135
relaxing the weight 
of the head down.

00:14:03.680 --> 00:14:08.910
Drawing the navel in, feeling
that length in the low back.

00:14:16.590 --> 00:14:19.070
Stay here for
another cycle of breath

00:14:19.070 --> 00:14:23.160
and see if you can really allow
the breath to move you here.

00:14:23.160 --> 00:14:25.210
Just whatever that
means to you, play.

00:14:31.470 --> 00:14:34.632
And then slowly roll it up.

00:14:36.150 --> 00:14:38.210
Benji's getting
cozy and so are we.

00:14:38.210 --> 00:14:40.883
Point the toes, palms come-- 
(Benji moans)

00:14:41.780 --> 00:14:44.650
Palms come together,
interlace the fingertips,

00:14:44.650 --> 00:14:47.850
point the fingers
forward as you slowly, slowly,

00:14:47.850 --> 00:14:51.119
with control, come
all the way to your back.

00:14:52.120 --> 00:14:53.940
Let's shake the
toes left or right.

00:14:53.940 --> 00:14:55.110
Just rock the toes.

00:14:55.110 --> 00:14:58.350
A little windshield
wiper kick with the toes,

00:14:58.350 --> 00:14:59.650
left to right.

00:15:01.360 --> 00:15:03.810
Good, then hug the
right knee into the chest.

00:15:04.670 --> 00:15:06.070
And release it back down.

00:15:06.070 --> 00:15:08.460
Hug the left knee into the chest.

00:15:08.460 --> 00:15:09.686
And release it back down.

00:15:09.686 --> 00:15:12.163
Hug both knees into the chest.

00:15:13.350 --> 00:15:15.710
Grab onto the outer
edges of your feet.

00:15:15.710 --> 00:15:17.960
Kick the soles of the
feet up towards the sky,

00:15:17.960 --> 00:15:20.220
lengthen the tailbone forward.

00:15:20.220 --> 00:15:22.290
So the action here
is really lengthening

00:15:22.290 --> 00:15:24.290
that tailbone down and forward

00:15:24.290 --> 00:15:25.890
towards the front
edge of your mat,

00:15:25.890 --> 00:15:27.440
reaching the
soles of the feet up,

00:15:27.440 --> 00:15:29.370
grounding the shoulders down.

00:15:29.370 --> 00:15:31.770
So lots of action
here in Happy Baby.

00:15:31.770 --> 00:15:34.760
Now find that expansive breath.

00:15:34.760 --> 00:15:36.005
You got it.

00:15:37.120 --> 00:15:39.487
You can feel the compression,

00:15:39.487 --> 00:15:41.890
this awesome connection

00:15:41.890 --> 00:15:44.593
with your back to the
earth when you breathe in.

00:15:53.830 --> 00:15:56.710
And then slowly release
the legs to the ground,

00:15:56.710 --> 00:15:58.310
hands to the low ribs.

00:15:58.310 --> 00:16:01.708
Windshield wiper 
the legs one way.

00:16:01.708 --> 00:16:03.490
And then the other.

00:16:03.490 --> 00:16:05.050
And one way, 
and then the other,

00:16:05.050 --> 00:16:10.000
all the way down until your
legs are nice and straight again.

00:16:10.000 --> 00:16:12.570
And allow your hands to
rest gently at your sides

00:16:12.570 --> 00:16:15.460
or hands can rest on the
belly or the heart space.

00:16:15.460 --> 00:16:18.143
Take the deepest
breath you've taken all day.

00:16:19.080 --> 00:16:21.010
Big I love you
breath and exhale,

00:16:21.010 --> 00:16:23.120
relax the weight of
your body completely

00:16:23.120 --> 00:16:25.320
and fully into the earth.
You did it.

00:16:25.320 --> 00:16:26.690
You showed up.

00:16:26.690 --> 00:16:30.460
Wow, amazing, amazing work.

00:16:31.800 --> 00:16:33.590
I look forward to
seeing you tomorrow.

00:16:33.590 --> 00:16:36.800
You can do this.
You're already doing it.

00:16:36.800 --> 00:16:39.000
So trust yourself.

00:16:39.000 --> 00:16:42.980
Trust the commitment and
trust that it's meaningful.

00:16:42.980 --> 00:16:45.689
Bring the palms together,
thumbs to third eye.

00:16:47.100 --> 00:16:50.853
One final, 
big expensive breath in.

00:16:54.235 --> 00:16:57.340
And a long, smooth exhale out.

00:17:01.238 --> 00:17:03.038
Then we whisper,

00:17:03.038 --> 00:17:04.568
Namaste.

00:17:06.647 --> 00:17:11.585
(bright upbeat piano music)