WEBVTT

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- What's up my friends?

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Welcome to Revolution,
your 31 days of yoga.

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It's day five and 
I'm feeling alive,

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and today's practice 
is all about rhythm

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and cultivating 
a sense of listening

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so you can really be
true to your own rhythm,

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to the beat of your own drum.

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(laughs)

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All jokes aside, I feel like
this is really important,

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because if you practice
cultivating a graceful rhythm

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on your yoga mat, 
you're gonna be able to have

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a graceful and more
connected, amazing rhythm

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off your yoga mat.

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So hop into something comfy
and let's get started.

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(light music)

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Alright my sweet friends,
let's begin in extended

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Child's Pose today.

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So if extended 
Child's Pose is not your jam,

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then you can just 
start in cross-legged.

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Otherwise, we'll bring the
knees as wide as the yoga mat

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and start to walk 
the fingertips on out.

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Now as you do this even here,
can you start to connect

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to just this idea even, 
this sensibility

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of what is my rhythm today?

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And as you slowly bow
the forehead to the mat,

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or if you're seated cross-legged

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you can just draw 
your chin to your chest,

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take a second to close
your eyes and go inward

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and just feel it out.

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What's my energy level?

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What is occupying my thoughts?

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And then together, 
and know that you are not alone,

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we're gonna do this together
and with a ton of other people

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across the globe, the planet.

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We're gonna take 
a deep breath in.

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And then hold the breath
at the top of the inhale.

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Retain the breath here.

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And then exhale, 
empty it all out.

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(exhaling)

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Two more times.

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Big inhale.

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Pause, retain the breath.

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Hold it at the top.

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And then exhale, 
empty it all out.

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Let go of the day thus far.

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Let it go.

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And one more time, big inhale.

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Pause, hold at the top, 
retain the breath,

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relax the face, the shoulders.

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Start to drop in for 
your practice today.

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And exhale, let it go.

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Empty it out, awesome.

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Here we go.

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Pressing into the 
tops of the feet,

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I'm gonna slowly 
shift my heart space

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over towards the 
left side of the mat,

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and then begin to inhale
as I come forward.

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Shine your heart forward.

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Stretch, and then
exhale, rounding through.

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So if you're a 
long time YWA homie,

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you know that I often refer
to this as drunk Cat-Cow.

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And the reason 
I originally said that

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is I want people to think
of the spine dropping,

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the belly dropping and the
spine curve of Cat and Cow

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as they do this, and so
then the spine rounding

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as you come back.

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Let me articulate that better.

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As you inhale, drop the belly.

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And this is the Cow Pose here.

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And then as you exhale, 
rounding through,

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this is the Cat Pose.

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So we're not just 
going in the circle,

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but we're finding this loose
articulation in the spine,

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and this is a 
situation or a scenario

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where you really do have
to find your own cadence,

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and your own soft rhythm.

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Keeping up with the
synchronization of the breath

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with the movement and 
the movement to the breath.

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So reverse your circle
if you haven't already.

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And then just keep exploring
your body in space here.

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So we're gettin' a little
freaky, day five, feelin' alive.

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So really try to 
notice what it feels like

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to be alive today, 
roll around in the hips.

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Maybe it's your shoulders that
are speaking to you today,

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so allow your 
rhythm to come forward

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and work out 
through the shoulders.

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Just a bit of a freestyle here
as you move with your breath.

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Starting with that 
Cat-Cow articulation

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and then letting it veer
wherever feels good.

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So, keep it soft and easy,

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especially if this whole
relationship to yoga,

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and even just body 
awareness is new,

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you want to move soft and easy
so you don't hurt yourself

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or confuse any parts.

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And then we're gonna take
this same exploration,

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and I just want to point
out that for a lot of people

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it's gonna be different
or it's gonna be difficult

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and different, 
because this is different

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than just being told what to do.

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I'm telling you to try to
find your rhythm today.

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And so if you repeat 
this practice ever,

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it'll be different every time.

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And it's much easier
to be told what to do,

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so just know that if you're
having a hard time with this,

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♫ you are not alone.

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♫ I am here with you

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Wonder how many times I've
sang that on this channel?

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So you're gonna 
use the same exploration

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and hopefully 
you're still playing.

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If not, get back in there.

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Same exploration to make
your way to Down Dog,

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so there's no rush.

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You're the choreographer here.

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And practice moving 
gracefully at a rhythm

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that is really true to yourself,

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and the more we practice
doing that on the mat,

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the more we are able

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and most capable of doing

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that off the mat, 
moving gracefully,

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being really true 
to our own rhythm.

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When we practice doing that,
it's really most helpful

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when we're trying to
create healthy habits.

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So that's why diets
don't really work for me

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or anything like that,
because they're restricting,

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but this long and ongoing
practice of listening

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to your own rhythm is,

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at least in my opinion,

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more fruitful, more beneficial.

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Okay, so hopefully by now
we're all in Down Dog,

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pedaling it out, finding a
cadence here with the breath,

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maybe a little 
motion in the ocean.

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(laughs)

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So no need to 
be rigid here basically.

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And then you're gonna
take this and walk it

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all the way up.

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Again, see if you can have
some fun and break your routine

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of floating to the top
or slamming your legs

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up to the front and center.

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Just see if you can explore

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rhythm, tempo, cadence, pace.

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We'll meet in Forward Fold.

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If you're still with me, 
awesome work.

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Inhale, lots of love in.

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And exhale, lots of
love out, forward fold.

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Same thing here, you
might take the fingers

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to one side of the mat 
and then the other.

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And best you can, so we're
exploring the space here

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with our body, but also
we're allowing the breath

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to really take over.

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To lead the rhythm.

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(inhaling and exhaling)

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♫ Rhythm is gonna get'cha

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♫ Rhythm is gonna get'cha

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♫ Rhythm is gonna get'cha

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♫ Rhythm is

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I can't stop, sorry.

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♫ Tonight

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Tuck the chin into the chest.

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And let's roll it up.

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And as you roll up, rather
than just hitting your mark,

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not that any of 
you would do that,

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try to connect the dots.

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So as you rise up, allow one
thing to bleed into the next,

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maybe taking one 
ear over one shoulder.

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Maybe looping the shoulders.

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Taking a moment to fix
your pants or shirt,

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whatever you need.

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Benji's not here, 
but perhaps for you,

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it's pushing dogs away,
children.

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Not that you would kick
your child or your dog,

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but a friendly shove.

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So find a little movement
that feels good here

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and then we're gonna 
get freaky, it's day five.

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Come on now.

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We're gonna just find soft,
easy movement in the hips.

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So you have the neck, 
the shoulders to play with,

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the hips, and then the
knees, and then the feet.

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And so now it's like you're
feelin' alive, day five,

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finding your rhythm 
on the dance floor.

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So if you're a very shy,
contained person,

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I know this can be a lot,
so just start with your feet

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if that's you and just work
with the feet and the ankles.

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And for some personalities
and for some energy levels,

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today it'll be full on you know,
Stella got her groove back.

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So, just figure out what
it is for you today,

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and then my biggest suggestion

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is to not decide where it ends.

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And so it's really 
a big metaphor, right,

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the body is a big metaphor.

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All the great yoga
teachers can kind of agree

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that the body is a metaphor here

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and so the theme 
rhythm is also a metaphor

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for you to just cultivate a

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listening, right, to your body,

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and the more you're able
to do this here with me now

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on day five, the more
likely you are to do this

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in line at the grocery store,
have awareness or maybe

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get out of the shower.

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You do a little nude rhythm.

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Hey, you will do it.

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To be alive, this is what
it means to feel alive to me

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is to really have this
listening and this awareness of,

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oh what's my rhythm like today?

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What's my natural 
cadence like today?

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Okay, so enough of that.

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Let's bring the feet
together, really together

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and create one 
strong base point here.

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Then loop the shoulders, 
and inhale,

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find lift up through 
the front body.

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Ground through the back body.

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So lengthen the tailbone down,

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and lift the hip points,
think about them shining

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up towards the sky.

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And then imagine you're
leaning against a wall here,

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so tuck your chin into
your chest and find length

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through the back of the neck.

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And then slowly shift your
weight to your left foot

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and we'll 
interlace the fingertips,

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and soft and easy, 
catch your right knee,

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squeeze and lift it up and in.

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You can rotate the right ankle
one way and then the other.

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And just notice if
you've lost that lift up

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through the sternum, 
and notice if your shoulders

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are creeping up 
towards your ears.

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So counter that by drawing
the shoulder blades down

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the back body, and lifting up

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through that center plumb line.

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Cool.

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Inhale in, squeeze and lift.

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And exhale to 
release and switch.

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Shift your weight gently
over to the right foot.

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Peel up through the left heel.

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Then when you're ready,
we'll catch just below

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the left knee, and again,
play with that energetic lift,

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taking in yesterday's 
theme of Prana,

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cultivating that energy
from the base of the spine,

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finding that lift up 
through the chest,

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finding any movement in that
left foot that feels good.

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And then remember to honor
where you're at today,

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so if you're balance is off,

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cool, way to be human.

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Way to be alive.

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Way to not be a robot.

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And one more big breath in.

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And then release, whoa.

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Alright, feet come
together, really together.

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Inhale, reach for the sky.

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Fingertips spread.

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Big full body stretch.

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And then exhale, Forward Fold.

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Inhale lifts you up halfway,
moving with your breath.

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And exhale, soften and bow.

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Bend the knees, plant the palms,

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step the right toes back
followed by the left,

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and then you're gonna
move at your own pace.

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So this is yogi's choice, you
can go belly to Cobra here

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or Chaturanga to Up Dog,
but move at a rhythm

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that feels good.

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Mindful and with the breath,
big inhale to open your heart,

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and then big exhale to make
your way to Downward Dog.

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Maybe you consider moving
through water today,

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just as a way of breaking
your normal patterns.

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This is a great way to
shine a little light

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in the dark places and
wake up muscles of the body

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that we need to reach
our goals physically,

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but that we often don't
get to when we just keep

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working the same 
parts over and over.

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So moving as one moving part.

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One solid piece, hey-o!

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(laughs) Okay, 
inhale, look forward,

00:12:53.239 --> 00:12:55.541
and find your way all
the way up to the top.

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Take your time.

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Uttanasana, Forward Fold.

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And then move with your breath.

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Inhale to lift up halfway.

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And then use your 
exhale to soften and bow.

00:13:13.459 --> 00:13:15.628
Use your inhale to 
reach for the sky,

00:13:15.628 --> 00:13:18.297
stand all the way 
up nice and tall.

00:13:18.297 --> 00:13:19.465
Take up space.

00:13:20.366 --> 00:13:22.068
And then exhale, hands to heart.

00:13:22.068 --> 00:13:26.406
Bring the feet together
without looking down.

00:13:26.406 --> 00:13:27.240
Beautiful.

00:13:27.240 --> 00:13:28.641
Inhale, soft knees.

00:13:28.641 --> 00:13:30.143
Reach for the sky.

00:13:31.544 --> 00:13:33.694
Exhale, Forward Fold.

00:13:35.448 --> 00:13:38.217
Your inhale lifts 
you up halfway.

00:13:39.452 --> 00:13:42.689
And your exhale 
takes you back down.

00:13:42.689 --> 00:13:43.656
Plant the palms.

00:13:43.656 --> 00:13:47.026
Your inhale sends 
your toes back.

00:13:47.026 --> 00:13:48.795
Your exhale takes 
you all the way down.

00:13:48.795 --> 00:13:52.198
Belly to Cobra or 
Chaturanga to Up Dog.

00:13:52.198 --> 00:13:55.234
Your inhale opens your heart.

00:13:55.234 --> 00:13:59.238
And your exhale takes
you back, Downward Dog.

00:13:59.238 --> 00:14:00.406
Big breath in.

00:14:01.708 --> 00:14:02.575
Big breath out.

00:14:02.575 --> 00:14:04.210
Bend your knees generously.

00:14:04.210 --> 00:14:06.946
Belly comes to 
the tops of thighs.

00:14:06.946 --> 00:14:08.014
Big breath in.

00:14:08.014 --> 00:14:09.916
As you inhale, look forward,

00:14:09.916 --> 00:14:12.051
and exhale, make your 
way to the top.

00:14:12.051 --> 00:14:15.221
Move from a place of connect.

00:14:15.221 --> 00:14:19.125
Beautiful, big inhale
lifts you up halfway.

00:14:19.125 --> 00:14:21.227
Exhale to soften and bow.

00:14:22.462 --> 00:14:24.163
Inhale, root to rise here.

00:14:24.163 --> 00:14:26.165
Reach it up, breathe in.

00:14:27.800 --> 00:14:30.036
And exhale, hands to heart.

00:14:30.970 --> 00:14:32.538
Shift your weight 
to your left foot.

00:14:32.538 --> 00:14:34.140
Inhale, lift the right knee up.

00:14:34.140 --> 00:14:37.343
So we'll repeat what we did
before, squeezing and lifting.

00:14:37.343 --> 00:14:40.046
You can stay here or this time,

00:14:40.046 --> 00:14:41.981
we'll draw the 
left thumb to the sternum

00:14:41.981 --> 00:14:43.616
just to give you a little
reminder to lift up

00:14:43.616 --> 00:14:44.984
through the heart.

00:14:44.984 --> 00:14:47.086
And we'll slide the right
hand down to the right ankle.

00:14:47.086 --> 00:14:49.055
Keep that right knee
in towards the mid line

00:14:49.055 --> 00:14:51.524
as you come to 
a nice quad stretch.

00:14:51.524 --> 00:14:52.859
Flex the right foot.

00:14:52.859 --> 00:14:54.127
Open up through the right chest,

00:14:54.127 --> 00:14:56.262
and I'll open up so 
you can see here.

00:14:56.262 --> 00:14:59.198
Open up through the 
right shoulder, right chest.

00:14:59.198 --> 00:15:02.535
And maybe send 
your gaze all the way up.

00:15:05.338 --> 00:15:08.307
Beautiful, stay here
working on nice stability.

00:15:08.307 --> 00:15:11.310
Strong quad stretch, 
or you'll play a little bit

00:15:11.310 --> 00:15:13.179
in Dancer by bringing 
your right hand

00:15:13.179 --> 00:15:17.216
to the arch of your right foot, 
so the inner arch.

00:15:17.216 --> 00:15:18.718
Keep that right 
knee squeezing in.

00:15:18.718 --> 00:15:20.419
Lifting up through 
the front body,

00:15:20.419 --> 00:15:22.588
and maybe you come forward.

00:15:22.588 --> 00:15:23.990
So I'm coming 
to this posture today,

00:15:23.990 --> 00:15:26.225
because this is a great one
where you have to kind of find

00:15:26.225 --> 00:15:27.627
your own rhythm 
and your own cadence.

00:15:27.627 --> 00:15:29.796
Otherwise, you go kaplat, 
and if you fall,

00:15:29.796 --> 00:15:31.330
don't worry, we'll catch you.

00:15:31.330 --> 00:15:32.165
Shake it off.

00:15:32.165 --> 00:15:33.533
Keep soft bend 
in that standing leg

00:15:33.533 --> 00:15:37.861
for protection of the knee, 
and you play,

00:15:38.638 --> 00:15:41.527
kicking the foot into
the hand and reaching

00:15:41.527 --> 00:15:44.277
the hand all the way towards
the back edge of your mat,

00:15:44.277 --> 00:15:47.146
so your right arm is straight.

00:15:47.146 --> 00:15:51.932
And you might play a
little here, breathing.

00:15:54.487 --> 00:15:56.055
And then slowly, 
wherever you are,

00:15:56.055 --> 00:15:58.090
bring it all the way 
back in and up.

00:15:58.090 --> 00:16:00.927
Squeeze the right 
knee into the chest.

00:16:00.927 --> 00:16:03.095
And then exhale, 
set it down with care.

00:16:03.095 --> 00:16:04.330
(exhaling breath)

00:16:04.330 --> 00:16:06.499
Inhale, reach for the sky.

00:16:07.500 --> 00:16:09.682
Exhale, Forward Fold.

00:16:11.037 --> 00:16:13.773
Big inhale lifts you up halfway.

00:16:13.773 --> 00:16:16.149
Exhale to soften and bow.

00:16:17.443 --> 00:16:21.280
Inhale, step or 
hop it back to plank.

00:16:21.280 --> 00:16:23.950
Belly to Cobra or 
Chaturanga to Up Dog,

00:16:23.950 --> 00:16:25.785
move with your breath.

00:16:25.785 --> 00:16:28.955
Enjoy being in 
the driver's seat here.

00:16:30.456 --> 00:16:33.626
We'll meet in 
Downward Facing Dog.

00:16:33.626 --> 00:16:37.296
Take a nice, cleansing
breath in through the nose.

00:16:37.296 --> 00:16:40.132
And sigh it out 
through the mouth.

00:16:41.434 --> 00:16:44.270
Take it for a slow walk
up towards the front edge.

00:16:44.270 --> 00:16:46.973
Make your way to the top.

00:16:46.973 --> 00:16:48.541
And just changing 
it up every time,

00:16:48.541 --> 00:16:51.611
and then bring the feet together
and inhale, halfway lift.

00:16:51.611 --> 00:16:53.212
Find something new.

00:16:54.580 --> 00:16:57.497
And then exhale, soften and bow.

00:16:57.497 --> 00:17:01.287
Root to rise, big inhale,
reach for the sky.

00:17:02.488 --> 00:17:05.391
And exhale, 
hands at the heart, Namaste.

00:17:05.391 --> 00:17:07.226
Shift your weight 
to the right foot.

00:17:07.226 --> 00:17:10.630
Slowly peel the left knee up
moving from a place of connect.

00:17:10.630 --> 00:17:13.065
So we can work here,
we can even use a wall

00:17:13.065 --> 00:17:17.002
or a chair to help 
us with our balance,

00:17:17.002 --> 00:17:20.106
engaging the 
muscles of the glutes,

00:17:20.106 --> 00:17:22.540
squeezing inner 
thighs to the midline.

00:17:22.540 --> 00:17:24.844
Finding that lift up 
through the chest.

00:17:24.844 --> 00:17:26.913
Stay here or right 
thumb to the sternum

00:17:26.913 --> 00:17:28.347
just as a little reminder,

00:17:28.347 --> 00:17:29.882
and we'll slide the 
left fingertips down

00:17:29.882 --> 00:17:31.150
to the left ankle.

00:17:31.150 --> 00:17:33.185
Keep the knee 
hugging into the midline,

00:17:33.185 --> 00:17:34.220
so move nice and slow.

00:17:34.220 --> 00:17:36.188
Soft bend in that standing leg.

00:17:36.188 --> 00:17:38.157
Hold on to your focal point

00:17:38.157 --> 00:17:41.060
and we come to 
the quad stretch here.

00:17:41.060 --> 00:17:45.131
So, left shoulder blade
wraps around and draws down

00:17:45.131 --> 00:17:48.634
and we lift up 
through the heart.

00:17:48.634 --> 00:17:53.895
Fabulous little sequence
for runners here

00:17:53.895 --> 00:17:56.055
by the way.

00:17:56.055 --> 00:17:58.411
And actually, rhythm, 
this is kind of a great point

00:17:58.411 --> 00:18:02.475
for runners, and you hear
runners speak to this all the

00:18:02.475 --> 00:18:06.385
time too, so now playing in
Dancer if you like, bringing

00:18:06.385 --> 00:18:09.956
the left hand to the
arch of the left foot.

00:18:09.956 --> 00:18:12.224
But, a lot of runners will
talk about how they have to

00:18:12.224 --> 00:18:16.262
basically establish their
form and their rhythm.

00:18:16.262 --> 00:18:19.398
And then they 
just relax into that.

00:18:19.398 --> 00:18:23.736
But without establishing
the form and the rhythm,

00:18:23.736 --> 00:18:25.338
it's very difficult.

00:18:25.338 --> 00:18:27.707
So remember day one, 
finding the ease,

00:18:27.707 --> 00:18:31.043
the Sukha here as you draw
energy up from the pelvic floor,

00:18:31.043 --> 00:18:35.214
but then soften through the
face and play here, Dancer Pose.

00:18:36.716 --> 00:18:38.178
Breathing.

00:18:41.120 --> 00:18:44.824
And then with control,
best you can, come back.

00:18:44.824 --> 00:18:46.192
Squeeze the left knee in.

00:18:46.192 --> 00:18:47.526
We'll catch up with 
all our homies here,

00:18:47.526 --> 00:18:49.428
so even if you're standing,
lift that left knee,

00:18:49.428 --> 00:18:51.764
inhale all together now.

00:18:51.764 --> 00:18:55.701
And then exhale, place it
down with love and care.

00:18:55.701 --> 00:18:59.071
Fabulous, inhale, 
reach for the sky.

00:18:59.071 --> 00:19:00.940
And exhale, rain it down.

00:19:00.940 --> 00:19:03.709
(exhaling breath)

00:19:03.709 --> 00:19:06.102
Inhale, lift and lengthen.

00:19:07.246 --> 00:19:09.949
Exhale to soften and bow.

00:19:09.949 --> 00:19:12.184
Bend the knees, plant the palms.

00:19:12.184 --> 00:19:13.486
Step the right toes back.

00:19:13.486 --> 00:19:15.054
Step the left toes back.

00:19:15.054 --> 00:19:16.922
Move through a vinyasa, 
optional here,

00:19:16.922 --> 00:19:21.394
or you can also move straight
to Downward Facing Dog.

00:19:21.394 --> 00:19:24.630
In Downward Dog, we'll take
another deep breath in,

00:19:24.630 --> 00:19:28.601
and cleansing breath
out through the mouth.

00:19:28.601 --> 00:19:30.469
Shake the head 
a little loose here.

00:19:30.469 --> 00:19:32.271
Press away from your yoga mat,

00:19:32.271 --> 00:19:35.174
so lift your hip creases
up towards the sky.

00:19:35.174 --> 00:19:36.976
Deep breath in.

00:19:36.976 --> 00:19:41.013
And exhale, slowly lower
to the knees, Child's Pose.

00:19:41.013 --> 00:19:41.847
Awesome work.

00:19:41.847 --> 00:19:43.783
Take your fingertips 
all the way down

00:19:43.783 --> 00:19:46.727
towards your toes, and relax.

00:19:48.354 --> 00:19:50.356
Soften through your jaw.

00:19:51.891 --> 00:19:56.062
And now really listen to
the rhythm of your breath.

00:19:57.430 --> 00:19:59.832
Man, if you were to take
anything away from today,

00:19:59.832 --> 00:20:04.003
it's just this relationship
with the rhythm of your breath.

00:20:05.938 --> 00:20:10.109
When you get worked up or
when somebody hurts you,

00:20:12.211 --> 00:20:14.480
a woman accidentally
elbowed me the other day,

00:20:14.480 --> 00:20:17.850
or I say accidentally, 
but who knows.

00:20:17.850 --> 00:20:19.852
And it really got to me.

00:20:20.920 --> 00:20:23.856
I just took a deep breath in.

00:20:23.856 --> 00:20:27.860
Then focus on a nice,
slow, and even exhale out,

00:20:28.794 --> 00:20:31.897
and then I continued 
on my merry way.

00:20:32.798 --> 00:20:35.734
So please my friends, close
your eyes here, relax your jaw,

00:20:35.734 --> 00:20:39.371
and do not cheat yourself
of this precious, precious

00:20:39.371 --> 00:20:41.874
conversation with your breath.

00:20:50.049 --> 00:20:53.085
Sweet, then press into
the tops of the toes.

00:20:53.085 --> 00:20:55.921
And slowly come 
back to all fours.

00:20:56.856 --> 00:20:59.395
So the way in which you move
in and out of things too

00:20:59.395 --> 00:21:01.861
has everything to do with
how you're feeling that day,

00:21:01.861 --> 00:21:04.196
the rhythm, so pay
attention as we come back

00:21:04.196 --> 00:21:05.965
to Tabletop position.

00:21:06.932 --> 00:21:09.468
And we'll inhale, 
send the right leg out.

00:21:09.468 --> 00:21:11.237
Turn the right toes down.

00:21:11.237 --> 00:21:13.072
And then exhale, 
draw that right knee

00:21:13.072 --> 00:21:14.473
all the way up and in.

00:21:14.473 --> 00:21:16.008
We come to a nice, 
low lunge again,

00:21:16.008 --> 00:21:19.645
walk that left knee 
back if it feels good.

00:21:19.645 --> 00:21:22.114
Loop the shoulders, inhale.

00:21:22.114 --> 00:21:24.483
And then exhale, bring
the right hand around

00:21:24.483 --> 00:21:26.318
to meet the left.

00:21:26.318 --> 00:21:30.823
So today we're gonna open up
the right toes, let them spill

00:21:30.823 --> 00:21:34.010
off the outer edge 
of your mat here.

00:21:37.630 --> 00:21:39.832
And then loop the 
shoulders and inhale,

00:21:39.832 --> 00:21:42.134
open your heart forward.

00:21:42.134 --> 00:21:43.903
So a lot of people 
tend to collapse here,

00:21:43.903 --> 00:21:46.071
so don't forget to allow,
in fact, come onto the top

00:21:46.071 --> 00:21:49.775
of that back foot today,
and let's play with that

00:21:49.775 --> 00:21:52.678
as a grounding point, 
as a rooting point.

00:21:52.678 --> 00:21:57.349
So connect your left toes
to the crown of your head.

00:21:57.349 --> 00:22:00.152
Alright, now here we go.

00:22:00.152 --> 00:22:01.487
Stay strong in your foundation.

00:22:01.487 --> 00:22:04.089
I'm gonna slowly walk the
hands off the left side

00:22:04.089 --> 00:22:08.099
of the mat, 
so left arm and right arm

00:22:08.099 --> 00:22:10.496
are straight but not locked,

00:22:10.496 --> 00:22:12.565
and I'm gonna inhale in
here, and then exhale,

00:22:12.565 --> 00:22:15.447
think Downward Facing Dog here.

00:22:21.440 --> 00:22:22.341
Breathing deep.

00:22:22.341 --> 00:22:23.976
If you want a more 
fiery practice today,

00:22:23.976 --> 00:22:27.846
you can lift that back
knee all the way up.

00:22:27.846 --> 00:22:32.192
So right hamstring is
parallel to the earth.

00:22:33.752 --> 00:22:35.020
Front knee over front ankle.

00:22:35.020 --> 00:22:35.955
Reach that left heel back.

00:22:35.955 --> 00:22:39.225
If you lifted the back knee, 
take one more breath.

00:22:39.225 --> 00:22:41.493
Then everyone, slowly release.

00:22:41.493 --> 00:22:43.429
Bring the back 
knee to the ground.

00:22:43.429 --> 00:22:45.798
Walk it back in and 
we're gonna turn,

00:22:45.798 --> 00:22:48.434
left hand comes to the earth,
we're gonna turn to twist,

00:22:48.434 --> 00:22:50.569
but take the right hand
all the way up and back.

00:22:50.569 --> 00:22:54.807
See if you can grab the outer
edge of your right foot.

00:22:54.807 --> 00:22:57.142
Big stretch here, 
breathing in deep.

00:22:57.142 --> 00:22:58.877
Now, last but not least,
you're gonna bend,

00:22:58.877 --> 00:23:02.181
maybe bend the elbow so that
you can loop the shoulder,

00:23:02.181 --> 00:23:05.050
really wrap that right
shoulder around and down

00:23:05.050 --> 00:23:06.885
and open up towards the sky.

00:23:06.885 --> 00:23:09.288
Now kick your left foot
into your right hand

00:23:09.288 --> 00:23:12.591
and inhale, find a big breath.

00:23:12.591 --> 00:23:13.959
Then exhale with control,

00:23:13.959 --> 00:23:15.928
so resist the 
slingshot effect here.

00:23:15.928 --> 00:23:18.597
With control, release
everything back down.

00:23:18.597 --> 00:23:20.666
Walk the right foot 
back to center.

00:23:20.666 --> 00:23:22.001
Plant the palms.

00:23:22.001 --> 00:23:24.803
Curl the back toes under,
Downward Facing Dog.

00:23:24.803 --> 00:23:27.139
Just for one breath, 
you got this, big breath in.

00:23:27.139 --> 00:23:28.974
Lift the hip creases.

00:23:28.974 --> 00:23:30.376
Big breath out as you lower

00:23:30.376 --> 00:23:32.778
the knees down, 
Tabletop position.

00:23:32.778 --> 00:23:34.880
(exhaling breath)

00:23:34.880 --> 00:23:35.714
Wonderful.

00:23:35.714 --> 00:23:39.551
Left leg goes out, 
inhale, left toes down.

00:23:39.551 --> 00:23:42.221
Exhale, draw it all 
the way up and in.

00:23:42.221 --> 00:23:44.156
Nice, low lunge.

00:23:44.156 --> 00:23:45.691
Take your time.

00:23:45.691 --> 00:23:47.660
Walk the right knee 
back if it feels good,

00:23:47.660 --> 00:23:50.029
and then again, allow
the news from down below

00:23:50.029 --> 00:23:51.130
to travel all the way up,

00:23:51.130 --> 00:23:53.632
maybe pressing into the
top of that back foot

00:23:53.632 --> 00:23:56.033
for a nice root.

00:23:59.004 --> 00:24:01.073
So find your breath here.

00:24:02.675 --> 00:24:04.543
And then when you're ready,
left hand comes around

00:24:04.543 --> 00:24:07.246
to meet the right, 
and we slowly,

00:24:07.246 --> 00:24:09.615
being really mindful of
what's going on in the hip,

00:24:09.615 --> 00:24:13.185
listen and send the
left toes to spill off.

00:24:14.153 --> 00:24:15.587
Breathing deep here.

00:24:15.587 --> 00:24:18.924
Opening up through 
the heart, the chest.

00:24:20.025 --> 00:24:20.926
Then stay here.

00:24:20.926 --> 00:24:23.128
You can also come to fists.

00:24:23.128 --> 00:24:25.931
Or we'll walk the 
hands slowly, gently

00:24:25.931 --> 00:24:29.902
all the way off the right edge, 
walking the palms out.

00:24:29.902 --> 00:24:32.037
There's an option here to
curl the back toes under

00:24:32.037 --> 00:24:33.772
and lift if you want
something a little more fiery.

00:24:33.772 --> 00:24:38.240
Otherwise, keep that
back knee nice and low.

00:24:39.812 --> 00:24:41.847
So keep the wrap of the
shoulder blades here my friends,

00:24:41.847 --> 00:24:44.083
no matter what 
variation you're in.

00:24:44.083 --> 00:24:47.586
And keep that 
awareness through the crown.

00:24:49.188 --> 00:24:50.622
Inhale in deeply.

00:24:51.657 --> 00:24:53.525
And then use your 
exhale to with control,

00:24:53.525 --> 00:24:57.496
lower that back knee,
come all the way back.

00:24:57.496 --> 00:24:59.665
Left foot stays where
it's at, right hand comes

00:24:59.665 --> 00:25:02.034
to the earth, and we
inhale, open up towards

00:25:02.034 --> 00:25:03.502
the left, twist.

00:25:03.502 --> 00:25:06.271
Bend the right knee and
try to catch the outer edge

00:25:06.271 --> 00:25:08.607
of your right foot.

00:25:08.607 --> 00:25:11.243
So once you feel like you
have it, loop the shoulder

00:25:11.243 --> 00:25:15.624
and find length as you
open up through the chest.

00:25:15.624 --> 00:25:16.815
You can maybe come 
on to the outer edge

00:25:16.815 --> 00:25:19.685
of that left foot 
here if you like too.

00:25:19.685 --> 00:25:21.086
So stick with your rhythm.

00:25:21.086 --> 00:25:22.187
Stick with your breath.

00:25:22.187 --> 00:25:23.524
Stay present.

00:25:26.425 --> 00:25:29.194
And then try to kick
your foot into your hand,

00:25:29.194 --> 00:25:33.399
and then straighten the
arm, one more breath.

00:25:33.399 --> 00:25:35.768
And then resist the slingshot
effect, it's hard here,

00:25:35.768 --> 00:25:38.203
but nice and 
in control, release.

00:25:38.203 --> 00:25:39.738
Walk the left 
foot back to center.

00:25:39.738 --> 00:25:42.582
We come to a nice, low lunge.

00:25:43.742 --> 00:25:45.110
Plant the palms.

00:25:45.110 --> 00:25:46.478
Inhale, look forward.

00:25:46.478 --> 00:25:50.215
Exhale, final Down Dog as
you send the hips up high,

00:25:50.215 --> 00:25:54.019
step the left toes back, 
deep breath in.

00:25:54.019 --> 00:25:57.756
And exhale, step all
the way up to your hands.

00:25:57.756 --> 00:25:59.391
Take your time, however
you want to get there.

00:25:59.391 --> 00:26:02.761
Maybe you practice a
little kick, a little hop.

00:26:02.761 --> 00:26:06.765
We'll come all the way
down and through to a seat.

00:26:06.765 --> 00:26:08.534
And all the way on to your back.

00:26:08.534 --> 00:26:09.668
Really nice work everyone.

00:26:09.668 --> 00:26:12.504
So, again it's not what
we do, but how we do it.

00:26:12.504 --> 00:26:16.675
So even as you transition to
your back here, stay present.

00:26:18.177 --> 00:26:21.814
And when you get there, 
get centered on your yoga mat.

00:26:21.814 --> 00:26:24.716
And send the arms 
out to a Texas T.

00:26:27.352 --> 00:26:31.699
So we're gonna play 
in a reclined twist.

00:26:31.699 --> 00:26:34.159
So allow the shoulder blades
to really come underneath

00:26:34.159 --> 00:26:37.229
your heart center, 
so this area of the body

00:26:37.229 --> 00:26:39.731
where we place 
that heart energy,

00:26:39.731 --> 00:26:42.201
and then plant 
the palms down firmly,

00:26:42.201 --> 00:26:45.137
and then press up off the
toes to scoop the tailbone up.

00:26:45.137 --> 00:26:46.872
In fact, for me it helps
to give it a little flip

00:26:46.872 --> 00:26:50.943
just to really feel lower
back flush with the mat.

00:26:50.943 --> 00:26:53.645
Now rather than floating
to one side and holding,

00:26:53.645 --> 00:26:54.580
you're gonna play here.

00:26:54.580 --> 00:26:56.281
Use your palms for stability.

00:26:56.281 --> 00:26:58.917
Try to keep your shoulder
blades on the mat.

00:26:58.917 --> 00:27:00.152
That's the tricky part.

00:27:00.152 --> 00:27:01.887
Try to keep your shoulder
blades on the mat

00:27:01.887 --> 00:27:03.489
at least for a couple go-rounds.

00:27:03.489 --> 00:27:05.591
And you're just gonna
slowly go back and forth,

00:27:05.591 --> 00:27:06.425
back and forth.

00:27:06.425 --> 00:27:09.194
This is so great for the
digestive organ,

00:27:09.194 --> 00:27:12.764
so great for your core muscles,
so great for the spine,

00:27:12.764 --> 00:27:14.066
and then you 
just find a little rhythm.

00:27:14.066 --> 00:27:17.231
Maybe the top leg extends.

00:27:18.570 --> 00:27:21.406
I have to move my mic here.

00:27:21.406 --> 00:27:24.343
Can't play, okay, 
here we go, mmmm.

00:27:25.711 --> 00:27:28.313
And so you're 
exploring now here.

00:27:28.313 --> 00:27:30.249
Once you feel like you
know what you're doing

00:27:30.249 --> 00:27:32.918
or you can at 
least trust the flow,

00:27:32.918 --> 00:27:35.988
close your eyes 
or soften your gaze.

00:27:35.988 --> 00:27:40.158
You can allow the legs to
hover for more core work.

00:27:41.460 --> 00:27:44.296
You can allow 
both legs to extend.

00:27:46.231 --> 00:27:49.234
Please keep moving 
with your breath.

00:27:52.304 --> 00:27:54.973
Can start to integrate the neck.

00:27:55.874 --> 00:27:59.211
(exhaling and inhaling)

00:28:03.815 --> 00:28:07.986
And then when you're satisfied,
bring it back to center.

00:28:09.054 --> 00:28:14.026
And we'll take a 
happy variation (laughs)

00:28:14.026 --> 00:28:18.430
of a Happy Baby, so reach
in towards the inner arches,

00:28:18.430 --> 00:28:19.965
and again, 
I've said this before,

00:28:19.965 --> 00:28:21.466
but you can just 
do one leg at a time

00:28:21.466 --> 00:28:23.068
if that's better for you.

00:28:23.068 --> 00:28:25.103
Reach your tailbone towards
the front edge of the mat.

00:28:25.103 --> 00:28:28.473
Kick the soles of your
feet up towards the sky.

00:28:28.473 --> 00:28:32.744
Ground down through the
shoulders and breathe in deep.

00:28:32.744 --> 00:28:35.514
Let your hamstrings
get some sunshine here.

00:28:35.514 --> 00:28:39.770
Spread your toes 
like a crazy person,

00:28:39.770 --> 00:28:41.787
and then last but not
least, kick your feet

00:28:41.787 --> 00:28:44.156
into your hands 
and gently with love,

00:28:44.156 --> 00:28:48.439
tug your hands down 
into your feet.

00:28:53.565 --> 00:28:57.603
Inhale, send awareness all the
way to your bum, your coccyx,

00:28:57.603 --> 00:29:01.039
all the way down 
to that root chakra.

00:29:01.039 --> 00:29:02.608
And then release everything.

00:29:02.608 --> 00:29:03.675
(sighing breath)

00:29:03.675 --> 00:29:05.777
Awesome work today, my friends.

00:29:05.777 --> 00:29:08.146
Extend the legs out long.

00:29:08.146 --> 00:29:09.881
Inhale, big full body stretch,

00:29:09.881 --> 00:29:13.485
so sweep the fingertips
all the way up, up, up.

00:29:13.485 --> 00:29:16.555
And then exhale, float 'em down.

00:29:16.555 --> 00:29:19.658
And two more times, 
inhale, reach up.

00:29:20.492 --> 00:29:22.127
And exhale, float it down.

00:29:22.127 --> 00:29:23.729
(sighing breath)

00:29:23.729 --> 00:29:26.898
And inhale, 
way to practice listening,

00:29:28.166 --> 00:29:31.069
ruling, empowering yourself.

00:29:31.069 --> 00:29:33.639
Exhale, float the hands down.

00:29:33.639 --> 00:29:37.732
To be present

00:29:37.732 --> 00:29:41.839
with what is goin' on today.

00:29:43.181 --> 00:29:45.283
And so by really having
a solid relationship

00:29:45.283 --> 00:29:49.655
with your inner world,
you're able to have more,

00:29:49.655 --> 00:29:54.259
I won't say control, but more
grace, more malleability.

00:29:55.994 --> 00:29:59.624
And maybe a more open mind when

00:30:03.402 --> 00:30:06.405
rockin' out in the free world.

00:30:06.405 --> 00:30:09.241
(laughs)

00:30:09.241 --> 00:30:11.076
Take a deep breath in.

00:30:11.910 --> 00:30:15.013
Mmmmm, and exhale, 
let everything go.

00:30:16.481 --> 00:30:17.315
Rhythm.

00:30:20.152 --> 00:30:23.822
Lots of great songs
with rhythm in it, so...

00:30:25.157 --> 00:30:27.526
Not to distract you as you
go into your Shavasana,

00:30:27.526 --> 00:30:28.860
but you know what, 
this is a journey,

00:30:28.860 --> 00:30:31.096
this a fun thing.

00:30:31.096 --> 00:30:34.800
Share with us your favorite
song that has rhythm in it.

00:30:34.800 --> 00:30:36.168
I already did the 
Gloria Estefan one

00:30:36.168 --> 00:30:39.671
so you can't do that one, 
that's cheating.

00:30:41.106 --> 00:30:45.544
I want to thank you for showing
up here today, day five.

00:30:45.544 --> 00:30:47.279
We're almost through one week.

00:30:47.279 --> 00:30:48.279
It's going to become more

00:30:48.279 --> 00:30:50.382
difficult to show 
up for yourself,

00:30:50.382 --> 00:30:54.419
so I'm gonna show up and a
lot of other people will too,

00:30:54.419 --> 00:30:55.821
and there's a place 
for you at the table,

00:30:55.821 --> 00:30:59.991
so please tell your loved
ones, write it in your diary.

00:31:02.060 --> 00:31:04.563
I'll see you tomorrow.

00:31:04.563 --> 00:31:07.632
So tomorrow's day six,
so some of you might know

00:31:07.632 --> 00:31:08.667
what that means.

00:31:08.667 --> 00:31:10.268
(laughs)

00:31:10.268 --> 00:31:11.436
It's tradition.

00:31:11.436 --> 00:31:13.505
Bring the palms together.

00:31:14.740 --> 00:31:16.641
From my heart to yours.

00:31:19.044 --> 00:31:19.878
Namaste.

00:31:19.878 --> 00:31:21.313
(exhales)

00:31:21.313 --> 00:31:25.484
(light music)