WEBVTT 00:00:00.030 --> 00:00:02.639 hello my sweet friends from all over the 00:00:02.639 --> 00:00:05.009 world welcome to 30 days of yoga with 00:00:05.009 --> 00:00:09.330 Adriene I'm Adriene and its day 29 let's 00:00:09.330 --> 00:00:20.130 hop to it together at the heart so it 00:00:20.130 --> 00:00:21.420 gets the treat in on your mat anywhere 00:00:21.420 --> 00:00:23.519 on your mind go crazy you have to be at 00:00:23.519 --> 00:00:25.260 the front of your mat and we're gonna 00:00:25.260 --> 00:00:27.359 doll the palms together in Anjali mudra 00:00:27.359 --> 00:00:28.830 at the heart 00:00:28.830 --> 00:00:33.360 stand up nice and tall smile and then 00:00:33.360 --> 00:00:35.730 take your gaze from the video and draw 00:00:35.730 --> 00:00:38.879 it down just pass your fingertips tuck 00:00:38.879 --> 00:00:40.379 your chin into your chest so you can 00:00:40.379 --> 00:00:41.730 lengthen through the back of the neck 00:00:41.730 --> 00:00:45.660 and then close your eyelids maybe you 00:00:45.660 --> 00:00:47.550 can feel a little tension in the 00:00:47.550 --> 00:00:52.129 shoulders or some heaviness in the heart 00:00:52.129 --> 00:00:55.440 see if you can soften the brows so self 00:00:55.440 --> 00:00:58.559 yet so soften the area between the two 00:00:58.559 --> 00:01:01.550 eyebrows and then relax your jaw as well 00:01:01.550 --> 00:01:03.930 and just take a moment here of peace 00:01:03.930 --> 00:01:08.790 here day 29 my lucky number and find 00:01:08.790 --> 00:01:13.920 your breath your breath supports you on 00:01:13.920 --> 00:01:16.259 this journey and beyond so let's connect 00:01:16.259 --> 00:01:20.659 with nice full breath in and a nice long 00:01:20.659 --> 00:01:26.960 breath out yeah nice full breath in and 00:01:26.960 --> 00:01:32.250 exhale release reconnect to your 00:01:32.250 --> 00:01:34.409 intention here maybe why you started 00:01:34.409 --> 00:01:36.030 this 30-day experience maybe you've 00:01:36.030 --> 00:01:37.619 missed days maybe you've done every day 00:01:37.619 --> 00:01:39.780 maybe you've done more than just these 00:01:39.780 --> 00:01:42.329 videos every day whatever has happened 00:01:42.329 --> 00:01:45.919 reconnect here right now 00:01:51.220 --> 00:01:55.270 tenshun honoring the power of word and 00:01:55.270 --> 00:01:57.190 the power of thought take it with you 00:01:57.190 --> 00:01:58.900 into these next gestures as we breathe 00:01:58.900 --> 00:02:01.750 in and exhale lift the heart interlace 00:02:01.750 --> 00:02:04.140 the fingertips behind the tailbone and 00:02:04.140 --> 00:02:07.150 open the chest open your heart open your 00:02:07.150 --> 00:02:11.200 mind and open your eyes take a deep 00:02:11.200 --> 00:02:13.120 breath in and on an exhale bend the 00:02:13.120 --> 00:02:15.190 knees generously belly comes to the tops 00:02:15.190 --> 00:02:15.760 of the thighs 00:02:15.760 --> 00:02:21.220 and we release forward seeing what is on 00:02:21.220 --> 00:02:24.820 the plate here today breathe deep make 00:02:24.820 --> 00:02:26.860 any sound you want take that sense of 00:02:26.860 --> 00:02:30.840 wonder from yesterday and keep exploring 00:02:30.840 --> 00:02:34.420 big breath in and on your big breath out 00:02:34.420 --> 00:02:36.310 we'll release the fingertips and come 00:02:36.310 --> 00:02:39.270 into forward fold toes pointing forward 00:02:39.270 --> 00:02:41.620 we release the fingertips to the earth 00:02:41.620 --> 00:02:44.170 are the palms to the mat or maybe elbows 00:02:44.170 --> 00:02:46.209 come excuse-me hands come to the elbows 00:02:46.209 --> 00:02:52.720 and we rock a little side to side then 00:02:52.720 --> 00:02:55.000 slowly well inhale lift up to flat back 00:02:55.000 --> 00:02:58.560 position and on an exhale slide it down 00:02:58.560 --> 00:03:01.560 step the right foot back into your lunge 00:03:01.560 --> 00:03:04.870 inhale open your heart look forward 00:03:04.870 --> 00:03:07.989 exhale lower the back knee inhale reach 00:03:07.989 --> 00:03:10.300 the fingertips up towards the sky and 00:03:10.300 --> 00:03:13.420 exhale bend the elbows cactus arms as 00:03:13.420 --> 00:03:17.100 you sink deep here inhale reaching up 00:03:17.100 --> 00:03:19.959 and exhale bending the elbows maybe 00:03:19.959 --> 00:03:21.370 shifting the weight of the hips forward 00:03:21.370 --> 00:03:22.630 so you also don't have to move the hips 00:03:22.630 --> 00:03:24.459 here you can just move the arms inhale 00:03:24.459 --> 00:03:27.130 reach up exhale opening the heart the 00:03:27.130 --> 00:03:29.769 chest cactus arms or football goal pose 00:03:29.769 --> 00:03:33.040 arms as we open the heart deep breath in 00:03:33.040 --> 00:03:37.090 open your heart and exhale release come 00:03:37.090 --> 00:03:38.769 back to that low lunge lift the back 00:03:38.769 --> 00:03:40.600 knee up and we'll step the back foot up 00:03:40.600 --> 00:03:43.570 to meet the front forward fold switching 00:03:43.570 --> 00:03:46.780 legs step the left toes back inhale loop 00:03:46.780 --> 00:03:48.489 the shoulders heart radiates forward 00:03:48.489 --> 00:03:52.590 breathe into that left hip crease strong 00:03:52.590 --> 00:03:55.849 and then we'll lower the back knee 00:03:55.849 --> 00:03:59.120 and inhale reach the arms up find that 00:03:59.120 --> 00:04:02.580 hugging into the midline then exhale 00:04:02.580 --> 00:04:05.209 bending the elbows open your heart 00:04:05.209 --> 00:04:09.300 inhale reach it up and exhale bend the 00:04:09.300 --> 00:04:12.780 elbows open your heart your chest stay 00:04:12.780 --> 00:04:15.420 true to your integrity so nice alignment 00:04:15.420 --> 00:04:17.149 here as we inhale one more time reach up 00:04:17.149 --> 00:04:20.399 and exhale bend the elbows open your 00:04:20.399 --> 00:04:24.090 heart your chest great release down 00:04:24.090 --> 00:04:26.130 we'll bring the right knee to meet the 00:04:26.130 --> 00:04:30.479 left and we'll drop the elbows and then 00:04:30.479 --> 00:04:32.880 we'll walk the knees back nice and slow 00:04:32.880 --> 00:04:34.710 bringing the heart to the earth resting 00:04:34.710 --> 00:04:36.210 the forehead on the mat and if the 00:04:36.210 --> 00:04:37.590 shoulders are pinching give yourself a 00:04:37.590 --> 00:04:40.350 little bit of space you can do that 00:04:40.350 --> 00:04:44.220 you're in charge so here we melt the 00:04:44.220 --> 00:04:46.740 heart down we find a little bit of 00:04:46.740 --> 00:04:48.660 length in the lower back body as we rock 00:04:48.660 --> 00:04:51.180 the pelvis up towards the sky you might 00:04:51.180 --> 00:04:53.100 find a gentle sway back and forth and 00:04:53.100 --> 00:04:55.620 for me this is where I just truly take a 00:04:55.620 --> 00:04:59.040 moment for myself and breathe deep and 00:04:59.040 --> 00:05:01.580 surrender to the bigger picture 00:05:01.580 --> 00:05:05.550 surrender to that which is greater and 00:05:05.550 --> 00:05:07.229 for me this is a moment where I just 00:05:07.229 --> 00:05:12.419 kind of really connect to yoga and bow 00:05:12.419 --> 00:05:16.380 to the beloved my practice is a service 00:05:16.380 --> 00:05:21.419 to the big picture so to each his own 00:05:21.419 --> 00:05:23.610 right but we just we just go go a little 00:05:23.610 --> 00:05:25.169 bit deeper than just oh here's a heart 00:05:25.169 --> 00:05:34.729 opener a shoulder opener connecting mmm 00:05:34.729 --> 00:05:37.260 then I'll press into my fingertips to 00:05:37.260 --> 00:05:39.360 come up nice and slow shifting pressing 00:05:39.360 --> 00:05:42.240 into the elbows to come up and then 00:05:42.240 --> 00:05:45.090 coming back to all fours 00:05:45.090 --> 00:05:49.139 take a couple cat cows here mmm 00:05:49.139 --> 00:05:51.300 strong emphasis on this arching of the 00:05:51.300 --> 00:05:55.320 spine after that heart to earth pose you 00:05:55.320 --> 00:05:57.740 may want 00:06:02.420 --> 00:06:05.010 and then when you're satisfied curl the 00:06:05.010 --> 00:06:06.540 toes under walk the palms out of hair 00:06:06.540 --> 00:06:08.730 and send it up downward-facing dog 00:06:08.730 --> 00:06:11.610 take a deep breath in here and exhale 00:06:11.610 --> 00:06:14.520 out through the mouth as you paddle it 00:06:14.520 --> 00:06:18.090 out then drop the left heel as you 00:06:18.090 --> 00:06:20.280 inhale lift the right leg high toes down 00:06:20.280 --> 00:06:22.770 exhale squeezing that right knee all the 00:06:22.770 --> 00:06:24.690 way up in towards your heart nose to 00:06:24.690 --> 00:06:25.050 knee 00:06:25.050 --> 00:06:27.260 and then we'll step it up into our lunge 00:06:27.260 --> 00:06:29.550 high lunge here is we reach the 00:06:29.550 --> 00:06:31.890 fingertips behind the ears maybe to come 00:06:31.890 --> 00:06:33.690 up here having a little fun as we spike 00:06:33.690 --> 00:06:36.630 that heel back pull the right hip crease 00:06:36.630 --> 00:06:39.930 and we inhale in exhale bend the elbows 00:06:39.930 --> 00:06:41.730 left to right open your heart your chest 00:06:41.730 --> 00:06:44.580 sink a little deeper maybe inhale reach 00:06:44.580 --> 00:06:47.130 it up strong legs exhale bend the knees 00:06:47.130 --> 00:06:48.300 we can always practice this with the 00:06:48.300 --> 00:06:51.060 knee down again and one more time inhale 00:06:51.060 --> 00:06:54.660 and exhale bend the elbows open your 00:06:54.660 --> 00:06:55.250 heart 00:06:55.250 --> 00:06:57.480 awesome hands come to the waistline here 00:06:57.480 --> 00:07:00.180 and I'm gonna slowly pivot on my back 00:07:00.180 --> 00:07:03.840 foot turn the right toes in so now both 00:07:03.840 --> 00:07:07.650 toes are in just slightly I press into 00:07:07.650 --> 00:07:10.110 the outer edges of the feet and I inhale 00:07:10.110 --> 00:07:11.610 open my heart my chest this is that 00:07:11.610 --> 00:07:14.370 superhero pose here and exhale wide 00:07:14.370 --> 00:07:17.690 legged forward fold down you go 00:07:17.690 --> 00:07:20.250 great fingertips come to the mat here 00:07:20.250 --> 00:07:22.500 you might walk your palms in line with 00:07:22.500 --> 00:07:24.390 the arches of the feet if you've been 00:07:24.390 --> 00:07:26.490 through the empower program with me or 00:07:26.490 --> 00:07:28.200 you're further along in your practice 00:07:28.200 --> 00:07:29.850 that you want to practice a headstand 00:07:29.850 --> 00:07:32.130 here guess what I'm inviting it in 00:07:32.130 --> 00:07:34.950 hugging the elbows in maybe slowly 00:07:34.950 --> 00:07:38.250 lifting up here or maybe not so if 00:07:38.250 --> 00:07:40.140 you're new to the practice just hang 00:07:40.140 --> 00:07:42.620 tight and check out the headstand prep 00:07:42.620 --> 00:07:46.170 video maybe we're here maybe we're here 00:07:46.170 --> 00:07:49.650 on a block or a blanket or maybe we're 00:07:49.650 --> 00:07:56.030 working on headstand from here quite fun 00:07:56.030 --> 00:07:58.800 so wherever you are take a couple more 00:07:58.800 --> 00:08:06.360 breaths and then to come out we'll 00:08:06.360 --> 00:08:08.970 slowly unravel with the fingertips 00:08:08.970 --> 00:08:11.820 coming back and then eventually hands to 00:08:11.820 --> 00:08:12.070 the 00:08:12.070 --> 00:08:15.460 and retracing our steps or stay up all 00:08:15.460 --> 00:08:18.090 the way back up 00:08:18.090 --> 00:08:20.410 take a second to observe your breath 00:08:20.410 --> 00:08:23.050 close your eyes notice how that oxygen 00:08:23.050 --> 00:08:26.890 has shifted how the blood flow is 00:08:26.890 --> 00:08:29.500 changing how maybe the energy in the 00:08:29.500 --> 00:08:34.390 room is shifted and just check-in relax 00:08:34.390 --> 00:08:37.590 your jaw soften the skin of the face 00:08:37.590 --> 00:08:40.360 keep pressing into the outer edges of 00:08:40.360 --> 00:08:42.340 the feet drawing energy up through the 00:08:42.340 --> 00:08:44.470 arches of the feet the inner arches as 00:08:44.470 --> 00:08:46.420 we release the fingertips down and we 00:08:46.420 --> 00:08:48.370 interlace the fingertips behind the tail 00:08:48.370 --> 00:08:50.830 once again draw the knuckles down on the 00:08:50.830 --> 00:08:52.930 way inhale open your chest in your heart 00:08:52.930 --> 00:08:56.230 and exhale forward fold again this time 00:08:56.230 --> 00:08:58.870 knuckles drawing up and over wide legged 00:08:58.870 --> 00:09:01.120 forward fold we really maybe play with 00:09:01.120 --> 00:09:04.030 the length of our stance here maybe the 00:09:04.030 --> 00:09:05.470 crown of the head comes to the mat maybe 00:09:05.470 --> 00:09:06.850 we're nowhere even close to that and 00:09:06.850 --> 00:09:08.830 that's okay we are where we are in the 00:09:08.830 --> 00:09:10.660 moment today not locking the knees 00:09:10.660 --> 00:09:13.570 breathing into this beautiful and 00:09:13.570 --> 00:09:18.340 therapeutic posture or variation there's 00:09:18.340 --> 00:09:21.070 so many benefits breathe deep stay 00:09:21.070 --> 00:09:22.630 grounded through your feet you got it 00:09:22.630 --> 00:09:25.600 one more breath to come out of the 00:09:25.600 --> 00:09:27.070 posture really press into the outer 00:09:27.070 --> 00:09:28.930 edges the feet connect to your core draw 00:09:28.930 --> 00:09:31.510 the knuckles down down down as you 00:09:31.510 --> 00:09:34.690 slowly roll up release the hands once 00:09:34.690 --> 00:09:36.430 again bring them to the waistline and 00:09:36.430 --> 00:09:41.920 just notice how you feel open your mouth 00:09:41.920 --> 00:09:43.390 Yoga is awesome we get to touch 00:09:43.390 --> 00:09:45.640 ourselves stretch wear comfy clothes and 00:09:45.640 --> 00:09:46.840 we get to breathe with our mouths open 00:09:46.840 --> 00:09:55.090 so just long ago cool 00:09:55.090 --> 00:09:57.190 then slowly we're going to turn the left 00:09:57.190 --> 00:09:59.370 toes towards the back edge of the mat 00:09:59.370 --> 00:10:03.790 turn the right toes in hands reach up we 00:10:03.790 --> 00:10:05.560 pivot on the back foot we lift that 00:10:05.560 --> 00:10:09.880 right heel and inhale high lunge exhale 00:10:09.880 --> 00:10:11.950 bend the elbows left to right open your 00:10:11.950 --> 00:10:16.200 heart and well inhale reach up and 00:10:16.200 --> 00:10:19.570 exhale bend the elbows full body 00:10:19.570 --> 00:10:22.270 experience one more you got this vote 00:10:22.270 --> 00:10:23.529 for love inhale 00:10:23.529 --> 00:10:26.769 reach it up and exhale bending at the 00:10:26.769 --> 00:10:30.759 elbows opening the armpit chest awesome 00:10:30.759 --> 00:10:33.370 inhale in and exhale we're gonna come 00:10:33.370 --> 00:10:36.100 all the way back to our lunch so now 00:10:36.100 --> 00:10:37.269 you're facing the opposite end of your 00:10:37.269 --> 00:10:39.879 mat hopefully we plant the palms we 00:10:39.879 --> 00:10:41.529 slide the left toes back three 00:10:41.529 --> 00:10:42.819 chaturanga push-ups shift your weight 00:10:42.819 --> 00:10:44.769 forward here we go one looking forward 00:10:44.769 --> 00:10:46.990 you can always lower the knees and two 00:10:46.990 --> 00:10:50.589 and last thing ohmygosh to the store 00:10:50.589 --> 00:10:55.420 three and then we lower the knees great 00:10:55.420 --> 00:10:57.699 we're gonna shift now to come to stick 00:10:57.699 --> 00:11:01.439 pose but I'm going to flip so that I'm 00:11:01.439 --> 00:11:04.449 seated facing the front edge so I just 00:11:04.449 --> 00:11:07.839 do a nice easy flip come to staff pose 00:11:07.839 --> 00:11:11.529 dandasan not pressing the heels towards 00:11:11.529 --> 00:11:13.509 the front edge I roll up through the 00:11:13.509 --> 00:11:15.699 staircase of the spine and I sit up nice 00:11:15.699 --> 00:11:18.009 and tall fingertips are going to come in 00:11:18.009 --> 00:11:19.449 line with the hips or I might walk them 00:11:19.449 --> 00:11:21.339 back a little bit to find this openness 00:11:21.339 --> 00:11:23.249 in the heart of the chest 00:11:23.249 --> 00:11:25.540 firm down to the thigh bones we're going 00:11:25.540 --> 00:11:26.980 to take three breaths here opening the 00:11:26.980 --> 00:11:32.649 heart opening the chest breathe flex 00:11:32.649 --> 00:11:35.339 through your feet 00:11:40.710 --> 00:11:42.990 then slowly we'll draw the left heel up 00:11:42.990 --> 00:11:44.700 keep about our knuckles worth of space 00:11:44.700 --> 00:11:47.370 between your inner thigh and your heel 00:11:47.370 --> 00:11:49.560 I'm gonna hug my left knee with my right 00:11:49.560 --> 00:11:51.570 elbow sit up nice and tall like just 00:11:51.570 --> 00:11:54.240 like in that staff pose Dundas necessary 00:11:54.240 --> 00:12:01.020 and we find a gentle twist here pressing 00:12:01.020 --> 00:12:04.380 through that right heel softening 00:12:04.380 --> 00:12:05.820 through the skin of the face keeping the 00:12:05.820 --> 00:12:09.110 heart open chest open armpit chest 00:12:09.110 --> 00:12:12.020 lifting up towards the heavens 00:12:12.020 --> 00:12:17.280 then take one more breath here and we'll 00:12:17.280 --> 00:12:19.110 switch so come to them that's on the 00:12:19.110 --> 00:12:20.610 first so you can find that strong 00:12:20.610 --> 00:12:22.500 integrity in that left leg and then 00:12:22.500 --> 00:12:26.400 slide the right heel up and we find our 00:12:26.400 --> 00:12:28.550 twist 00:12:45.760 --> 00:12:48.890 gently releasing back to centre soles of 00:12:48.890 --> 00:12:50.810 the feet come to the mat we walk the 00:12:50.810 --> 00:12:53.990 palms forward for a couple of different 00:12:53.990 --> 00:12:56.510 options so I can come into my garland 00:12:56.510 --> 00:13:02.150 pose variation or I can come for a 00:13:02.150 --> 00:13:04.940 little buck asana practice so palms come 00:13:04.940 --> 00:13:07.250 down I walk the toes together and I 00:13:07.250 --> 00:13:09.740 might just start by rocking trying to 00:13:09.740 --> 00:13:12.020 draw my knees up towards my armpit chest 00:13:12.020 --> 00:13:14.600 keeping the heart open the chest open I 00:13:14.600 --> 00:13:15.710 might Rock a little front and back 00:13:15.710 --> 00:13:17.060 keeping the gaze forward 00:13:17.060 --> 00:13:21.080 maybe I lift one toe maybe I left the 00:13:21.080 --> 00:13:24.620 other maybe I'm just in my squat I saved 00:13:24.620 --> 00:13:26.000 this core practice for another day or 00:13:26.000 --> 00:13:30.800 maybe I come into crow with the breath 00:13:30.800 --> 00:13:33.819 nice and slow 00:13:38.870 --> 00:13:45.600 harassing in all ten knuckles and then 00:13:45.600 --> 00:13:48.450 after a little playtime we'll move fry 00:13:48.450 --> 00:13:53.400 micro or a squat back to seated and 00:13:53.400 --> 00:13:55.280 we'll roll all the way out onto the back 00:13:55.280 --> 00:13:57.810 interlace the fingertips behind the head 00:13:57.810 --> 00:14:01.800 when you arrive hug your knees into your 00:14:01.800 --> 00:14:05.550 chest inhale in as you exhale send your 00:14:05.550 --> 00:14:07.650 right leg out draw your right elbow 00:14:07.650 --> 00:14:09.830 towards your left knee lift your heart 00:14:09.830 --> 00:14:12.030 then we're gonna switch coming through 00:14:12.030 --> 00:14:14.790 Center really slow and sending it to the 00:14:14.790 --> 00:14:17.460 other side yogi bicycles in through 00:14:17.460 --> 00:14:21.240 Center elbows wide and right elbow to 00:14:21.240 --> 00:14:25.560 left knee and then switch left elbow to 00:14:25.560 --> 00:14:27.830 right knee and in your own time here 00:14:27.830 --> 00:14:31.970 moving checking in with your Center 00:14:31.970 --> 00:14:36.260 following your breath with the movement 00:14:36.260 --> 00:14:38.940 really finding a synchronicity here if 00:14:38.940 --> 00:14:42.000 you can't resist the urge to just kind 00:14:42.000 --> 00:14:48.870 of blast through it then when you feel 00:14:48.870 --> 00:14:49.940 satisfied 00:14:49.940 --> 00:14:53.100 release the head grab the ankle soles of 00:14:53.100 --> 00:14:55.140 the feet up towards the sky maybe you 00:14:55.140 --> 00:14:56.730 grab the outer arches or the inner 00:14:56.730 --> 00:14:58.500 arches here for a little happy baby 00:14:58.500 --> 00:15:01.020 lengthening the tailbone down maybe 00:15:01.020 --> 00:15:03.180 straightening the legs maybe finding a 00:15:03.180 --> 00:15:06.450 little movement back and forth and then 00:15:06.450 --> 00:15:07.290 it's all you baby 00:15:07.290 --> 00:15:10.470 maybe you head into a shoulder stand 00:15:10.470 --> 00:15:19.310 here our plow maybe you head into a 00:15:19.310 --> 00:15:28.500 reclined twist maybe you change it up by 00:15:28.500 --> 00:15:31.500 taking Eagle legs or Garvin Dawson legs 00:15:31.500 --> 00:15:39.630 into your reclined twist and once you 00:15:39.630 --> 00:15:44.130 feel set you might practice closing the 00:15:44.130 --> 00:15:48.110 eyes for this last moment or two 00:15:51.380 --> 00:15:54.420 and everyone wherever you are I 00:15:54.420 --> 00:15:56.570 encourage you to connect to your breath 00:15:56.570 --> 00:15:59.580 this pulse this life force that lives 00:15:59.580 --> 00:16:01.290 inside all of us that's connecting us 00:16:01.290 --> 00:16:14.790 across the ether slowly enjoying your 00:16:14.790 --> 00:16:16.620 playtime finding what feels good and 00:16:16.620 --> 00:16:21.300 then eventually getting situated in your 00:16:21.300 --> 00:16:23.700 best and most beautiful shavasana so you 00:16:23.700 --> 00:16:24.960 can use a pillow I'm gonna grab my 00:16:24.960 --> 00:16:26.640 bolster here today because I have it 00:16:26.640 --> 00:16:28.590 here and I'm gonna put it underneath 00:16:28.590 --> 00:16:30.270 your legs this is awesome you don't need 00:16:30.270 --> 00:16:31.980 a fancy schmancy bolster I can't tell 00:16:31.980 --> 00:16:33.060 you how many years I was practicing 00:16:33.060 --> 00:16:34.830 you'll get try I just got this we just 00:16:34.830 --> 00:16:38.940 got this this year really so you don't 00:16:38.940 --> 00:16:40.830 need a bolster but you can roll up a 00:16:40.830 --> 00:16:42.180 towel or a blanket put it underneath 00:16:42.180 --> 00:16:44.460 your legs and you can connect to that 00:16:44.460 --> 00:16:46.230 sense of wonder and you know we all want 00:16:46.230 --> 00:16:48.450 toned muscles but this shavasana is is 00:16:48.450 --> 00:16:51.090 just as important not only is it you 00:16:51.090 --> 00:16:52.950 know well has loads of benefits that 00:16:52.950 --> 00:16:56.940 that we can read about later but you 00:16:56.940 --> 00:16:58.680 know this is a precious moment to is all 00:16:58.680 --> 00:16:59.070 I'm saying 00:16:59.070 --> 00:17:01.500 so set it up take the time to set it up 00:17:01.500 --> 00:17:05.760 yummy if you like and then rest it's 00:17:05.760 --> 00:17:07.589 like when we were kids we'll make forts 00:17:07.589 --> 00:17:10.560 we enjoy building them and then we sit 00:17:10.560 --> 00:17:13.440 in them and enjoy them so find a place 00:17:13.440 --> 00:17:16.880 where you can rest 00:17:16.880 --> 00:17:20.990 you think and really notice what it 00:17:20.990 --> 00:17:25.690 feels like to be alive today on day 29 00:17:25.690 --> 00:17:29.660 rock on my friends taking care 00:17:29.660 --> 00:17:31.820 see you tomorrow it's gonna be fun got a 00:17:31.820 --> 00:17:35.200 good surprise in store for you 00:17:38.020 --> 00:17:47.519 [Music]