WEBVTT

00:00:00.267 --> 00:00:01.468
- Hello, my sweet friends.

00:00:01.468 --> 00:00:03.837
Welcome to Home, 
your 30-day yoga journey.

00:00:03.837 --> 00:00:06.039
It's Day 25.

00:00:06.039 --> 00:00:08.842
Bring a pillow and a 
blanket to class today,

00:00:08.842 --> 00:00:11.749
if you have it.
If not, it's okay.

00:00:11.749 --> 00:00:13.874
Today we unwind.

00:00:15.958 --> 00:00:20.823
(upbeat gentle music)

00:00:34.902 --> 00:00:38.672
Alright, my sweet friend,
let's begin seated.

00:00:38.672 --> 00:00:41.575
If you have a blanket, 
let's sit on it here today.

00:00:41.575 --> 00:00:43.645
Benji, ready?

00:00:45.245 --> 00:00:47.799
Sit up on the blanket.
Lift the hips just a little.

00:00:49.383 --> 00:00:50.984
Then allow your hands to rest

00:00:50.984 --> 00:00:54.021
gently on your lap 
or on your knees.

00:00:55.189 --> 00:00:58.926
And we have a quick, 
lovely little ditty here today

00:00:58.926 --> 00:01:01.040
to help you unwind,

00:01:01.040 --> 00:01:04.500
stretch and just take it easy.

00:01:04.500 --> 00:01:05.966
Mucho take it easy.

00:01:05.966 --> 00:01:07.767
Sit up tall, inhale in.

00:01:08.936 --> 00:01:11.958
Exhale, close your eyes,
relax your shoulders.

00:01:13.006 --> 00:01:15.552
Come into stillness here

00:01:15.552 --> 00:01:18.179
and continue to gently 
deepen your breath.

00:01:25.586 --> 00:01:30.686
Best you can 
slow down your breath.

00:01:34.061 --> 00:01:38.196
Begin to soften 
any areas of the body

00:01:38.196 --> 00:01:41.845
that might feel like 
they're tight or clenched.

00:01:47.341 --> 00:01:50.627
And then begin to simply 
notice, notice how you feel.

00:01:52.446 --> 00:01:55.208
Notice the thoughts that arrive.

00:01:57.884 --> 00:02:00.921
Acknowledge those thoughts,
whatever they may be.

00:02:04.228 --> 00:02:08.609
And then slowly 
allow them to pass.

00:02:11.632 --> 00:02:13.866
Come back to the 
sound of your breath.

00:02:21.508 --> 00:02:24.478
Inviting stillness.

00:02:24.478 --> 00:02:26.865
A sense of calm.

00:02:29.650 --> 00:02:32.505
Even a sense of relaxation here.

00:02:45.665 --> 00:02:48.535
Then nice and slow, 
dropping the chin to the chest,

00:02:51.094 --> 00:02:55.108
bowing the head to the heart,
feeling that deep stretch in the

00:02:55.108 --> 00:02:57.507
back of the neck as 
you bow your head down.

00:02:58.761 --> 00:03:02.215
Breathing nice, 
smooth, deep breaths.

00:03:04.985 --> 00:03:08.049
And again, noticing any 
thoughts that come up here.

00:03:09.556 --> 00:03:11.210
Whatever they may be.

00:03:14.875 --> 00:03:16.697
And then just like 
the passing clouds,

00:03:16.697 --> 00:03:19.775
acknowledge them, see them

00:03:19.775 --> 00:03:21.935
and then allow them to move.

00:03:21.935 --> 00:03:24.183
Come back to the 
sound of your breath.

00:03:28.942 --> 00:03:31.711
Gently bring your left 
ear over your left shoulder.

00:03:33.485 --> 00:03:34.920
Breathe in.

00:03:36.965 --> 00:03:38.751
Breathe out.

00:03:40.320 --> 00:03:42.589
Then slowly reach 
your right fingertips out

00:03:42.589 --> 00:03:44.494
to kiss the earth, breathe in.

00:03:46.350 --> 00:03:47.903
And breathe out.

00:03:49.296 --> 00:03:51.406
Then flex your right palm.

00:03:52.532 --> 00:03:56.221
Reaching the right fingertips 
up towards the sky, breathe in.

00:03:57.604 --> 00:03:59.280
Breathe out.

00:03:59.280 --> 00:04:02.509
And as if you were smoothing
your right hand up a wall,

00:04:02.509 --> 00:04:05.479
you're gonna slowly 
continue with your deep breaths.

00:04:05.479 --> 00:04:08.181
Just reach the 
fingertips all the way up

00:04:08.181 --> 00:04:09.549
in line with the right shoulder.

00:04:09.549 --> 00:04:11.251
Might feel pretty intense here.

00:04:11.251 --> 00:04:13.753
And then nice and slow,
maybe on an exhale,

00:04:13.753 --> 00:04:14.921
slide it back down.

00:04:14.921 --> 00:04:18.548
You can just move up and down
here gently in your own time.

00:04:23.363 --> 00:04:27.501
Unwinding any tension 
here in the trapezius

00:04:29.179 --> 00:04:31.576
and on through the neck.

00:04:33.655 --> 00:04:35.146
The forearms.

00:04:37.344 --> 00:04:40.113
Okey doke, last but not least,

00:04:40.113 --> 00:04:41.615
with the right 
hand pressing out,

00:04:41.615 --> 00:04:43.250
we might take the left hand

00:04:43.250 --> 00:04:46.052
and gently rest the 
left palm on the right ear.

00:04:46.052 --> 00:04:49.389
We're not actually pressing,
we're just allowing the weight,

00:04:49.389 --> 00:04:53.598
soft weight of this 
hand to just do the last

00:04:53.598 --> 00:04:55.230
bit of work here.

00:04:57.273 --> 00:04:58.739
Inhale in.

00:04:58.739 --> 00:05:00.867
And then exhale to release.

00:05:00.867 --> 00:05:02.636
Hands back to the 
knees or the thighs.

00:05:02.636 --> 00:05:04.371
We'll bring it 
back up to center.

00:05:04.371 --> 00:05:06.372
Drop the chin to the chest.

00:05:06.372 --> 00:05:08.329
And then right ear 
over right shoulder.

00:05:10.343 --> 00:05:12.579
Inhale in.

00:05:12.579 --> 00:05:14.714
Exhale to relax 
the shoulders down.

00:05:14.714 --> 00:05:16.082
Just take a 
couple of breaths here.

00:05:16.082 --> 00:05:17.721
Close your eyes.

00:05:24.780 --> 00:05:26.980
Just keep 
acknowledging those thoughts.

00:05:29.389 --> 00:05:31.628
And then coming 
back to your breath.

00:05:37.771 --> 00:05:40.809
As you're ready, bring your
left fingertips to the earth.

00:05:41.985 --> 00:05:43.497
Breathe.

00:05:45.078 --> 00:05:46.313
Maybe part the lips here.

00:05:46.313 --> 00:05:48.315
Soften through the jaw.

00:05:50.517 --> 00:05:54.487
Today really getting
a chance to go, aha.

00:05:54.487 --> 00:05:56.489
Focus on sensation.

00:06:02.462 --> 00:06:05.765
As you're ready, 
lifting the left fingertips

00:06:05.765 --> 00:06:07.110
up towards the sky.

00:06:07.110 --> 00:06:09.430
You can play here

00:06:09.430 --> 00:06:12.843
gently in this range of lifting

00:06:12.843 --> 00:06:14.614
the left palm up and down.

00:06:33.994 --> 00:06:36.596
Then adding this 
last layer, if you like,

00:06:36.596 --> 00:06:40.817
of the right hand gently 
placed over the left ear.

00:06:40.817 --> 00:06:43.344
Breathe deep here.
Ooh, yes. (chuckles)

00:06:55.161 --> 00:06:56.943
Inhale in.

00:06:57.707 --> 00:06:59.249
Exhale to release.

00:06:59.249 --> 00:07:02.273
Ooh, yes.
Bring it all the way back.

00:07:02.273 --> 00:07:04.449
Head over heart, 
heart over pelvis.

00:07:04.449 --> 00:07:06.274
On your next inhale, 
go ahead and squeeze

00:07:06.274 --> 00:07:08.560
the shoulders all 
the way up to the ears.

00:07:08.560 --> 00:07:10.286
Squeeze, squeeze,
squeeze and lift.

00:07:10.286 --> 00:07:12.908
And then exhale, drop 'em down.

00:07:12.908 --> 00:07:15.218
Twice more like that.
Inhale, squeeze and lift.

00:07:16.257 --> 00:07:18.356
Exhale to release.

00:07:18.356 --> 00:07:20.166
And last one, inhale,
squeeze and lift.

00:07:21.418 --> 00:07:24.069
And exhale, drop it down.

00:07:24.961 --> 00:07:26.529
Awesome. From here 
we're gonna come

00:07:26.529 --> 00:07:28.515
all the way onto our backs,

00:07:28.515 --> 00:07:31.685
go ahead and leave your 
blanket here out to the side.

00:07:31.685 --> 00:07:36.423
However, if you want to grab
your pillow and use it for the

00:07:36.423 --> 00:07:39.666
head and neck, go for it.

00:07:43.730 --> 00:07:44.898
Come on to the back.

00:07:44.898 --> 00:07:48.935
We're gonna extend 
the left leg out long.

00:07:48.935 --> 00:07:51.805
We're gonna hike the right knee
all the way up into the chest

00:07:51.805 --> 00:07:53.406
and just take a second here

00:07:53.406 --> 00:07:55.375
to draw a little 
line back and forth.

00:07:55.375 --> 00:07:58.352
You can actually keep 
that left leg soft here for now.

00:07:58.352 --> 00:08:00.814
We're gonna draw 
a line back and forth.

00:08:00.814 --> 00:08:04.317
Think about drawing a line from
your right shoulder, so really

00:08:04.317 --> 00:08:08.942
opening up through your 
right shoulder and then drawing

00:08:08.942 --> 00:08:12.359
your right knee in 
towards your heart.

00:08:12.359 --> 00:08:14.578
So left to right here.

00:08:23.703 --> 00:08:26.323
Excellent. Now we're gonna 
reach the right hand into grab

00:08:26.323 --> 00:08:29.943
the right inner arch for a little 
One-Legged Stirrup posture.

00:08:29.943 --> 00:08:32.245
Take your left hand, 
place it firmly on the top

00:08:32.245 --> 00:08:33.813
of your left hip crease.

00:08:33.813 --> 00:08:36.417
And now we'll start to
activate through that left foot.

00:08:37.917 --> 00:08:41.521
Great, then on your next inhale,
send the sole of your right foot

00:08:41.521 --> 00:08:43.432
up towards the sky.
If this is a much too much,

00:08:43.432 --> 00:08:45.025
you can bend your left knee

00:08:45.025 --> 00:08:46.459
and bring your 
left foot to the ground

00:08:46.459 --> 00:08:48.564
for a little 
extra stability here.

00:08:49.963 --> 00:08:54.000
Kick your right foot up towards
the sky and anchor your right

00:08:54.000 --> 00:08:58.638
shoulder down, just like 
we do in our Eagle Poses.

00:08:58.638 --> 00:09:01.641
So my right hamstring's 
getting sunshine here.

00:09:01.641 --> 00:09:03.343
I'm breathing deep.

00:09:03.343 --> 00:09:05.178
Again, we can 
always bend that left knee,

00:09:05.178 --> 00:09:07.180
bring the left 
foot to the ground.

00:09:08.515 --> 00:09:10.456
Alright, inhale in.

00:09:11.551 --> 00:09:13.089
Long exhale out.

00:09:14.520 --> 00:09:15.952
Inhale in again.

00:09:16.656 --> 00:09:18.958
Exhale to release,
nice and slow.

00:09:18.958 --> 00:09:20.760
You're gonna 
bring the right knee in,

00:09:20.760 --> 00:09:23.846
interlace the fingertips 
behind the hamstring

00:09:23.846 --> 00:09:26.766
and then kick your right foot 
all the way up towards the sky.

00:09:26.766 --> 00:09:29.602
If the right knee is bent here,
that's all good.

00:09:29.602 --> 00:09:33.339
In time, you can work to 
lengthen those muscles and

00:09:33.339 --> 00:09:35.175
straighten the leg.

00:09:35.175 --> 00:09:37.877
So it's all good 
if the knees bent.

00:09:37.877 --> 00:09:38.812
If the leg is straight,

00:09:38.812 --> 00:09:42.182
really flex those right toes
towards your face.

00:09:42.182 --> 00:09:44.537
Stay here or option to slide

00:09:44.537 --> 00:09:48.455
the hands to the calf, perhaps.

00:09:48.455 --> 00:09:49.489
Calf.

00:09:49.489 --> 00:09:52.926
Or we can take the index finger,
the middle finger and thumb and

00:09:52.926 --> 00:09:55.061
we can grab the big toe here.

00:09:57.096 --> 00:10:00.155
Nice and easy with the breath.

00:10:01.434 --> 00:10:03.436
In control.

00:10:09.142 --> 00:10:10.875
Inhale in.

00:10:10.875 --> 00:10:12.683
Exhale to release.

00:10:12.683 --> 00:10:14.136
Send the right leg out long.

00:10:14.136 --> 00:10:17.491
Take a deep breath in here,
both legs extended.

00:10:19.273 --> 00:10:21.915
And exhale to relax everything.

00:10:23.432 --> 00:10:25.845
Awesome. Hug the left
knee all the way up and in.

00:10:27.563 --> 00:10:30.564
Moving from the left 
shoulder to the heart center.

00:10:30.564 --> 00:10:31.486
Nice and slow.

00:10:31.486 --> 00:10:34.091
You can keep the right 
leg soft here to start.

00:10:36.453 --> 00:10:38.204
Close your eyes.

00:10:38.204 --> 00:10:41.274
Massage the front of 
that left hip crease.

00:10:41.274 --> 00:10:42.842
Move that ball 
and socket around.

00:10:42.842 --> 00:10:44.844
Keep the shoulders relaxed.

00:10:56.789 --> 00:10:59.959
Then start to 
engage your right leg.

00:10:59.959 --> 00:11:01.528
Bring the left 
knee back to center.

00:11:01.528 --> 00:11:03.062
We're gonna reach through.

00:11:03.062 --> 00:11:05.431
Left hand grabs 
the left inner arch,

00:11:05.431 --> 00:11:07.832
right hand comes to 
the top of the right thigh.

00:11:08.607 --> 00:11:09.903
And when you're ready, inhale,

00:11:09.903 --> 00:11:12.071
kick the sole 
of the left foot up.

00:11:12.071 --> 00:11:13.606
Remember, you can 
bend this right knee,

00:11:13.606 --> 00:11:16.030
bring the left 
foot to the earth here.

00:11:18.077 --> 00:11:21.281
So the action is kicking the
left foot up towards the sky as

00:11:21.281 --> 00:11:23.616
you're drawing 
the left shoulder down

00:11:23.616 --> 00:11:25.298
so you find
your opposition here.

00:11:26.178 --> 00:11:27.804
That push and pull.

00:11:29.095 --> 00:11:30.904
And then return to your breath.

00:11:33.310 --> 00:11:35.263
Mmmm.

00:11:40.667 --> 00:11:42.992
Lovely.
Inhale in.

00:11:44.370 --> 00:11:45.368
Exhale out.

00:11:46.206 --> 00:11:47.787
Inhale in again.

00:11:48.587 --> 00:11:50.009
Exhale to release.

00:11:50.009 --> 00:11:51.210
Bring the knee back to center,

00:11:51.210 --> 00:11:53.880
interlace the fingertips
behind the hamstring.

00:11:53.880 --> 00:11:55.481
Right leg is nice and strong and

00:11:55.481 --> 00:11:57.610
we'll kick that left 
foot all the way up.

00:12:00.581 --> 00:12:02.388
And then just check 
it out on this side.

00:12:02.388 --> 00:12:04.591
Maybe you stay here
at the hamstring.

00:12:04.591 --> 00:12:06.985
Maybe come up to the left calf.

00:12:06.985 --> 00:12:09.669
Or maybe we find the 
bind here with the big toe.

00:12:13.309 --> 00:12:15.736
And returning to the breath.

00:12:26.679 --> 00:12:28.114
Shoulders relaxed.

00:12:43.230 --> 00:12:45.206
Inhale in.
Deep breath.

00:12:47.191 --> 00:12:48.926
Exhale to slowly release.

00:12:48.926 --> 00:12:50.361
Send both legs out long.

00:12:50.361 --> 00:12:53.139
Rest your hands gently on
the front of the hip creases,

00:12:53.139 --> 00:12:54.374
just relax everything.

00:12:54.374 --> 00:12:55.548
Big inhale.

00:12:57.051 --> 00:12:58.654
Long exhale.

00:13:00.413 --> 00:13:02.849
Awesome. Bend the knees, 
bring the feet to the mat.

00:13:02.849 --> 00:13:06.085
Happy Baby, we're gonna
reach through, grab both arches.

00:13:06.085 --> 00:13:08.988
So you can do the arches here
for a little double stirrup or

00:13:08.988 --> 00:13:10.823
you can grab the 
outer edges of the feet.

00:13:10.823 --> 00:13:13.379
We're gonna kick both 
feet up towards the sky.

00:13:15.090 --> 00:13:17.664
Drop the shoulders 
down to the earth.

00:13:17.664 --> 00:13:19.999
Think about reaching your
tailbone towards the front edge

00:13:19.999 --> 00:13:23.236
of the mat so you feel this
nice connection in the low back,

00:13:23.236 --> 00:13:25.808
the sacrum and the earth.

00:13:27.073 --> 00:13:30.043
Then you can find any soft, easy
movement here that feels good.

00:13:30.043 --> 00:13:33.680
Like a Happy Baby 
laying on your favorite quilt.

00:13:36.495 --> 00:13:38.856
Or you can enjoy the stillness.

00:13:46.001 --> 00:13:47.910
Inhale in.

00:13:47.910 --> 00:13:49.929
Exhale to release.

00:13:49.929 --> 00:13:52.498
From here, we're gonna grab the
blanket and you have an option,

00:13:52.498 --> 00:13:53.633
you can take the blanket,

00:13:53.633 --> 00:13:56.401
bring it to rest on 
the hip creases here.

00:13:57.770 --> 00:14:00.206
Or you can roll it up 
and put it behind the knees.

00:14:00.206 --> 00:14:03.174
Particularly if you're feeling
any fuzziness in the low back.

00:14:04.277 --> 00:14:07.180
Benji's relaxed.
We're well on our way.

00:14:07.180 --> 00:14:08.381
Here we go.

00:14:08.381 --> 00:14:11.651
Snuggle the shoulder blades
underneath your heart space.

00:14:11.651 --> 00:14:14.954
I love the image of like a bear
massaging its back on a tree.

00:14:14.954 --> 00:14:17.390
Crawl the shoulder blades down.

00:14:17.390 --> 00:14:20.141
Let your arms rest 
gently at your sides.

00:14:23.930 --> 00:14:25.331
Inhale in.

00:14:25.331 --> 00:14:28.234
Deepest breath 
you've taken all day.

00:14:28.234 --> 00:14:31.604
As you exhale, 
close your eyes, Shavasana.

00:14:31.604 --> 00:14:34.540
Relax the weight of 
your body completely

00:14:34.540 --> 00:14:36.760
and fully into the earth.

00:14:41.447 --> 00:14:42.949
Now bring your attention,

00:14:42.949 --> 00:14:45.881
your mind's eye to 
the soles of your feet.

00:14:47.453 --> 00:14:49.956
With so much love 
and respect and care,

00:14:49.956 --> 00:14:53.926
dear one, bring your awareness
from the soles of your feet,

00:14:53.926 --> 00:14:57.630
scan the body, bring it all the
way up to the top of your head.

00:14:57.630 --> 00:14:59.632
Take your time.

00:15:03.669 --> 00:15:06.325
Just a loving scan.

00:15:07.573 --> 00:15:10.662
Drawing your awareness 
from the soles of your feet.

00:15:13.546 --> 00:15:16.361
Eventually all 
the way to the crown.

00:15:20.953 --> 00:15:24.390
Softening and relaxing 
any areas of the body

00:15:24.390 --> 00:15:28.312
that might feel tense or tight.

00:15:41.707 --> 00:15:43.709
Allow the body to be heavy.

00:15:47.146 --> 00:15:49.148
Allow your heart to be soft.

00:15:53.052 --> 00:15:55.454
Just a few more 
quiet breaths here.

00:15:59.029 --> 00:16:00.631
Enjoy.

00:16:17.176 --> 00:16:20.813
Now slowly draw your 
index finger and thumb together.

00:16:25.184 --> 00:16:28.307
Rub your index finger 
and thumb together.

00:16:31.691 --> 00:16:33.919
And then the 
middle finger and thumb.

00:16:36.262 --> 00:16:38.389
Your ring finger and thumb.

00:16:39.699 --> 00:16:41.935
And your pinky and your thumb.

00:16:43.269 --> 00:16:45.438
Begin to wiggle the toes.

00:16:45.438 --> 00:16:47.609
Open and close the palms.

00:16:51.744 --> 00:16:54.480
And as you're ready, inhale,
sweep the arms all the way up

00:16:54.480 --> 00:16:57.850
towards the sky and then 
all the way up behind you,

00:16:57.850 --> 00:16:59.532
full body stretch.

00:17:00.887 --> 00:17:02.430
Inhale in.

00:17:04.050 --> 00:17:06.102
And exhale out.

00:17:07.560 --> 00:17:09.426
Once more, inhale in.

00:17:11.681 --> 00:17:13.549
And empty it out.

00:17:14.934 --> 00:17:17.103
Draw the palms together.

00:17:17.103 --> 00:17:19.458
Slide your thumbs 
down to your third eye.

00:17:24.606 --> 00:17:27.141
The awesome in me

00:17:27.141 --> 00:17:29.487
recognizes the awesome in you.

00:17:31.050 --> 00:17:32.667
Way to show up today.

00:17:33.953 --> 00:17:35.460
Inhale in.

00:17:36.355 --> 00:17:38.430
And exhale to whisper

00:17:39.778 --> 00:17:41.414
Namaste.

00:17:42.966 --> 00:17:47.530
(upbeat gentle music)