1 00:00:00,080 --> 00:00:01,580 YOGA, WHAT DOES IT MEAN? 2 00:00:01,580 --> 00:00:05,210 THE CONNECTION BETWEEN OUR BODIES AND OUR MIND. 3 00:00:05,210 --> 00:00:09,240 SO WE USE BREATHING PRACTICES, WE USE PHYSICAL POSTURES 4 00:00:09,240 --> 00:00:12,580 IN ORDER TO CONNECT THE BODY AND THE MIND, RIGHT? 5 00:00:12,580 --> 00:00:15,410 SO THAT WE CAN STAY IN OUR PRESENT MOMENT. 6 00:00:15,410 --> 00:00:19,140 SO TODAY I HAVE 3 POSTURES THAT I'D LIKE TO WORK WITH YOU ON. 7 00:00:19,140 --> 00:00:21,580 THE FIRST ONE WILL BE WARRIOR TWO. 8 00:00:21,580 --> 00:00:24,410 SO COME ON AND STAND UP ON BOTH FEET, 9 00:00:24,410 --> 00:00:27,010 NICE AND TALL. 10 00:00:27,010 --> 00:00:30,680 BRING YOUR ATTENTION TO YOUR SPINE. 11 00:00:30,680 --> 00:00:33,240 FIND YOUR SPINE GROWING LIKE A TREE 12 00:00:33,240 --> 00:00:35,740 IN TWO OPPOSITE DIRECTIONS. 13 00:00:35,740 --> 00:00:39,440 IMAGINE THE TOP OF YOUR HEAD IS FLOATING UP, 14 00:00:39,440 --> 00:00:41,880 AND IMAGINE THAT THE TAILBONE IS PULLING DOWN. 15 00:00:41,880 --> 00:00:44,980 AGAIN, A TREE GROWING OPPOSITE DIRECTIONS, 16 00:00:44,980 --> 00:00:47,840 ROOTING AND LIFTING. 17 00:00:47,840 --> 00:00:51,140 FIND YOUR BELLY PULLED IN, 18 00:00:51,140 --> 00:00:54,440 AND POSITION YOUR FEET AS IF THEY WERE LIKE A NUMBER 11. 19 00:00:55,840 --> 00:00:58,510 STANDING UP, SO WE'RE NOT AT A TENSION, 20 00:00:58,510 --> 00:01:02,310 WE'RE NOT AT A TENSION, WE'RE STANDING LIKE A MOUNTAIN, 21 00:01:02,310 --> 00:01:06,640 SOFT ON THE INSIDE AND STRONG ON THE OUTSIDE. 22 00:01:06,640 --> 00:01:08,510 OKAY, WARRIOR ONE. 23 00:01:08,510 --> 00:01:10,440 SLIDE THE RIGHT FOOT BACK, 24 00:01:10,440 --> 00:01:13,280 KEEPING YOUR HIPS' POSITION STRAIGHT FORWARD, 25 00:01:13,280 --> 00:01:14,740 AND BRING YOUR HANDS TOGETHER, 26 00:01:14,740 --> 00:01:17,340 PRESSING EQUALLY INTO BOTH HANDS. 27 00:01:17,340 --> 00:01:20,440 WE'RE BRINGING EVERYTHING TO THE CENTER NOW, 28 00:01:20,440 --> 00:01:24,310 KEEPING ALL OF THIS NICE AND NEUTRAL IN THE PELVIS. 29 00:01:24,310 --> 00:01:26,710 START TO BEND THAT LEFT KNEE. 30 00:01:26,710 --> 00:01:29,210 VERY GOOD FOR YOUR LOWER BACK. 31 00:01:29,210 --> 00:01:32,440 AGAIN, FEEL THE MUSCLE SQUEEZING AROUND THE BONES, 32 00:01:32,440 --> 00:01:34,740 FEEL YOURSELF STRONG ON THE OUTSIDE, 33 00:01:34,740 --> 00:01:38,080 AND THEN SOFT AND PEACEFUL ON THE INSIDE. 34 00:01:38,080 --> 00:01:39,910 BRAVE WARRIOR. 35 00:01:39,910 --> 00:01:41,840 YOU CAN KEEP YOUR HANDS LIKE THIS, 36 00:01:41,840 --> 00:01:44,240 OR, IF YOU'D LIKE, GO AHEAD AND TAKE YOUR HANDS 37 00:01:44,240 --> 00:01:47,340 UP TO THE SKY, NICE AND STRONG. 38 00:01:47,340 --> 00:01:49,710 LONG AND HEALTHY NECK. 39 00:01:49,710 --> 00:01:51,740 DEEP BREATHS. 40 00:01:51,740 --> 00:01:54,610 [BREATHES DEEPLY] 41 00:02:00,410 --> 00:02:03,340 SO YOU WANT TO DO WHAT FEELS RIGHT FOR YOUR BODY. 42 00:02:03,340 --> 00:02:06,780 AND IF YOU HAVE A BUM SHOULDER, OR IF YOU HAVE A NECK INJURY, 43 00:02:06,780 --> 00:02:08,080 THEN YOU'RE NOT GOING TO GO THAT WAY, 44 00:02:08,080 --> 00:02:11,210 YOU'RE GOING TO STAY WHERE IT FEELS RIGHT. 45 00:02:11,210 --> 00:02:13,510 [BREATHES DEEPLY] 46 00:02:22,210 --> 00:02:26,210 THE BREATH IS LIKE A MASSAGE FROM THE INSIDE. 47 00:02:26,210 --> 00:02:28,710 LET'S TAKE TWO MORE LIKE THAT. 48 00:02:28,710 --> 00:02:31,510 [BREATHES DEEPLY] 49 00:02:35,210 --> 00:02:38,280 LAST ONE, BIG BREATH IN THROUGH THE NOSE... 50 00:02:40,040 --> 00:02:42,540 AND OUT THROUGH THE NOSE. 51 00:02:44,010 --> 00:02:45,310 AND IF THAT'S NOT COMFORTABLE, 52 00:02:45,310 --> 00:02:47,840 AGAIN, YOU HAVE THE CHOICE TO BREATHE THROUGH YOUR MOUTH. 53 00:02:47,840 --> 00:02:51,680 COMING BACK INTO MOUNTAIN POSE, AND WE'LL DO THE OTHER SIDE. 54 00:02:51,680 --> 00:02:54,580 COMPLETELY DIFFERENT SIDE, BELLY FACES FORWARD, 55 00:02:54,580 --> 00:02:56,240 BOTH LEGS STRAIGHT. 56 00:02:56,240 --> 00:02:58,280 AND THAT'S, AGAIN, POSITIONING THAT LOWER BACK 57 00:02:58,280 --> 00:03:00,040 IN A SAFE POSITION. 58 00:03:00,040 --> 00:03:02,380 WHEN YOU HAVE IT, BEND YOUR RIGHT KNEE 59 00:03:02,380 --> 00:03:04,910 JUST ABOVE THE ANKLE. 60 00:03:06,540 --> 00:03:08,680 BRAVE WARRIOR. 61 00:03:11,140 --> 00:03:12,780 SO, 4 MORE BREATHS. 62 00:03:12,780 --> 00:03:15,840 THE POINT OF THIS POSTURE, AS ALL POSTURES, 63 00:03:15,840 --> 00:03:19,640 IS FOR US TO NOTICE OURSELVES HERE. 64 00:03:19,640 --> 00:03:21,840 HERE I AM IN MY LIVING ROOM. 65 00:03:21,840 --> 00:03:23,640 HERE I AM BREATHING. 66 00:03:23,640 --> 00:03:26,780 HERE I AM FEELING A LITTLE TWEAK IN MY RIGHT HIP. 67 00:03:26,780 --> 00:03:29,010 HERE I AM GRIPPING ON MY TOES. 68 00:03:29,010 --> 00:03:32,210 YOU'RE JUST NOTICING WHAT'S HAPPENING AROUND YOU, 69 00:03:32,210 --> 00:03:34,780 AND YOU'RE USING YOUR MIND AND YOUR BREATH 70 00:03:34,780 --> 00:03:37,510 TO KIND OF COME BACK TO THE SENSE OF CALM. 71 00:03:37,510 --> 00:03:39,640 WE'VE GOT TWO MORE BREATHS HERE. 72 00:03:39,640 --> 00:03:43,310 SEE IF I CAN RELAX INTO IT JUST A LITTLE BIT MORE. 73 00:03:45,440 --> 00:03:47,780 MY TOES ARE SOFTENED. 74 00:03:51,740 --> 00:03:52,810 VERY NICE. 75 00:03:52,810 --> 00:03:54,980 AND THEN, AGAIN, STEPPING FEET TOGETHER, 76 00:03:54,980 --> 00:03:56,740 AND COME RIGHT BACK TO THIS MOUNTAIN POSE. 77 00:03:56,740 --> 00:03:59,310 AND THIS IS WHAT WE JUST NOTICE ABOUT. 78 00:03:59,310 --> 00:04:01,940 NOTICE WHAT'S GOING ON IN THE NECK AND SHOULDERS 79 00:04:01,940 --> 00:04:03,610 AND THE FEET. 80 00:04:03,610 --> 00:04:04,640 OKAY. 81 00:04:04,640 --> 00:04:08,080 NEXT POSE, UTKATASANA, ONE OF MY FAVORITES. 82 00:04:08,080 --> 00:04:09,480 IT'S CALLED CHAIR POSE. 83 00:04:09,480 --> 00:04:11,210 SOME PEOPLE CALL IT DIFFICULT POSE. 84 00:04:11,210 --> 00:04:12,510 I LIKE TO CALL IT DIFFICULT, 85 00:04:12,510 --> 00:04:15,140 BECAUSE SOMETIMES WE WANT TO MAKE THINGS EASY. 86 00:04:15,140 --> 00:04:16,780 IT'S NOT SUPPOSED TO BE EASY. 87 00:04:16,780 --> 00:04:19,540 IT'S A CHALLENGING POSE THAT WE WANT TO DO 88 00:04:19,540 --> 00:04:22,310 TO LEARN HOW TO HANDLE THE CHALLENGES. 89 00:04:22,310 --> 00:04:23,610 SO, BY BENDING MY KNEES, 90 00:04:23,610 --> 00:04:25,880 I'M GOING TO SQUEEZE MY KNEES IN TOGETHER. 91 00:04:25,880 --> 00:04:28,740 IF YOU NOTICE THAT YOUR KNEES ARE SPLAYING APART LIKE THIS, 92 00:04:28,740 --> 00:04:30,380 YOU'VE GOT TO WORK THOSE INNER MUSCLES 93 00:04:30,380 --> 00:04:32,380 AND SQUEEZE THEM TOGETHER. 94 00:04:32,380 --> 00:04:35,010 EVEN IF YOU HAVE TO HOLD ONTO THEM. 95 00:04:35,010 --> 00:04:38,380 RELAXING MY TOES, GRABBING ANKLES TOGETHER, 96 00:04:38,380 --> 00:04:40,510 KNEES TOGETHER, I'M GOING TO SIT DOWN 97 00:04:40,510 --> 00:04:43,040 LIKE THERE'S A CHAIR BEHIND ME. 98 00:04:43,040 --> 00:04:45,640 NOW, ONE OF THE KEY COMPONENTS TO THIS POSTURE 99 00:04:45,640 --> 00:04:49,380 IS A LOT OF US WANT TO TIP OVER LIKE THIS. 100 00:04:49,380 --> 00:04:52,040 WE LOSE THE WORK, RIGHT? WE'RE TRYING TO MAKE IT EASY. 101 00:04:52,040 --> 00:04:53,410 WE DON'T WANT IT EASY. 102 00:04:53,410 --> 00:04:55,710 SO WE HAVE TO SIT UP NICE AND TALL, 103 00:04:55,710 --> 00:04:58,310 WE HAVE TO KEEP THAT NEUTRAL TILT IN OUR PELVIS, 104 00:04:58,310 --> 00:05:01,540 AND WE JUST GO DOWN, JUST SQUEEZING DOWN. 105 00:05:01,540 --> 00:05:03,940 WE'LL STAY HERE FOR 5 BREATHS. 106 00:05:03,940 --> 00:05:06,640 AND WE NOTICE THAT THE LEGS ARE BURNING A LITTLE BIT, 107 00:05:06,640 --> 00:05:09,540 WE NOTICE THAT THE MUSCLES ARE STARTING TO TIGHTEN UP, 108 00:05:09,540 --> 00:05:11,880 AND WE JUST BREATHE. 109 00:05:18,380 --> 00:05:20,540 YOU CAN FEEL IT, RIGHT? 110 00:05:22,110 --> 00:05:24,810 JUST RELAX INTO IT. 111 00:05:24,810 --> 00:05:28,240 THERE WILL BE AN END IN SIGHT, ONE MORE BREATH. 112 00:05:29,880 --> 00:05:32,810 AND THEN PRESSING THE FEET DOWN AT THE SAME TIME, 113 00:05:32,810 --> 00:05:34,840 SLOWLY COME BACK UP, 114 00:05:34,840 --> 00:05:36,510 AND COME BACK TO NEUTRAL. 115 00:05:36,510 --> 00:05:39,380 RIGHT? THERE THAT IS. 116 00:05:39,380 --> 00:05:43,180 ALL RIGHT. STANDING UP NICE AND TALL AGAIN. 117 00:05:43,180 --> 00:05:46,910 AND BREATHE AND NOTICE. 118 00:05:46,910 --> 00:05:50,780 AND THEN THE FINAL ONE FOR STANDING WILL BE TREE POSE. 119 00:05:50,780 --> 00:05:52,410 SO IT'S THE SAME THING WE JUST DID, 120 00:05:52,410 --> 00:05:55,040 BUT THIS TIME WE'LL BE BALANCING ON ONE LEG. 121 00:05:55,040 --> 00:05:57,110 BRING YOUR LEFT LEG TO STAND ON THE FLOOR, 122 00:05:57,110 --> 00:05:58,740 AND YOUR RIGHT KNEE COMES UP. 123 00:05:58,740 --> 00:06:00,980 IT DOESN'T MATTER HOW HIGH UP YOU CAN COME. 124 00:06:00,980 --> 00:06:04,480 SOME OF US CAN JUST PROP THE HEEL AGAINST THE ANKLE 125 00:06:04,480 --> 00:06:06,610 IF BALANCE IS NOT WORKING FOR YOU, 126 00:06:06,610 --> 00:06:08,440 OR IF YOU HAVE AN INJURY. 127 00:06:08,440 --> 00:06:11,010 OTHERWISE YOU CAN SLIDE IT UP A LITTLE BIT. 128 00:06:11,010 --> 00:06:13,840 THE KEY IS IT'S ABOVE OR BELOW THE KNEE. 129 00:06:13,840 --> 00:06:16,210 WE DO NOT WANT IT ON THAT KNEE JOINT, RIGHT? 130 00:06:16,210 --> 00:06:18,210 THAT'S VERY DANGEROUS FOR OUR KNEE. 131 00:06:18,210 --> 00:06:20,210 SO, EITHER GOING BELOW, 132 00:06:20,210 --> 00:06:21,840 OR IF YOU'RE FEELING A LITTLE BIT MORE FLEXIBLE, 133 00:06:21,840 --> 00:06:23,540 YOU CAN COME UP HIGHER. 134 00:06:23,540 --> 00:06:25,640 EITHER WAY IS FINE. 135 00:06:25,640 --> 00:06:29,540 BRINGING YOUR HANDS TOGETHER, AND YOU JUST KEEP CALM. 136 00:06:31,110 --> 00:06:32,580 THIS IS THE SAME TECHNIQUE WE USE 137 00:06:32,580 --> 00:06:34,210 WHEN WE'RE SITTING IN TRAFFIC, 138 00:06:34,210 --> 00:06:38,280 OR SOMEONE'S FRUSTRATED WITH US, WE JUST STAY CALM. 139 00:06:38,280 --> 00:06:42,010 RIGHT? YOGA IS A TOOL FOR LIFE. 140 00:06:42,010 --> 00:06:46,110 ALL RIGHT, LET'S SWITCH, COME OUT LIKE YOU MEANT TO, 141 00:06:46,110 --> 00:06:47,640 AND LET'S GO TO THE OTHER SIDE. 142 00:06:47,640 --> 00:06:50,710 SQUEEZING EVERYTHING IN, TAILBONE'S DOWN. 143 00:06:50,710 --> 00:06:54,510 CALM, PEACEFUL, 144 00:06:54,510 --> 00:06:56,510 AND COMING IN AGAIN. 145 00:06:56,510 --> 00:06:58,780 WHAT'S DIFFERENT ON THIS SIDE? 146 00:06:58,780 --> 00:07:00,740 WE'RE ALWAYS LOOKING IN. 147 00:07:00,740 --> 00:07:03,880 WE'RE ALWAYS NOTICING WHERE WE ARE IN SPACE. 148 00:07:05,180 --> 00:07:08,440 MY TOES ARE CLENCHING UP, I'M GOING TO RELAX THEM. 149 00:07:08,440 --> 00:07:09,880 I CAN FEEL MYSELF DIPPING, 150 00:07:09,880 --> 00:07:12,640 I'M GOING TO PULL THE TAILBONE IN. 151 00:07:12,640 --> 00:07:15,980 I'M GOING TO STAY CALM, I'M GOING TO SMILE. 152 00:07:15,980 --> 00:07:18,210 KEEP MY FACE NICE AND SOFT. 153 00:07:18,210 --> 00:07:20,540 ONE MORE. 154 00:07:22,080 --> 00:07:25,640 AND THEN SLOWLY COMING OUT. 155 00:07:25,640 --> 00:07:28,480 AND BACK TO MOUNTAIN. 156 00:07:28,480 --> 00:07:30,710 SO, YOGA IS A TOOL, 157 00:07:30,710 --> 00:07:33,580 YOGA PRACTICE, NOT YOGA PERFECT. 158 00:07:33,580 --> 00:07:36,210 PRACTICE IT EVERY DAY, AND YOU'LL FIND THAT 159 00:07:36,210 --> 00:07:40,140 YOUR BODY AND YOUR MIND FEEL CALMER, QUIETER, 160 00:07:40,140 --> 00:07:42,880 AND YOU FEEL MORE FIT IN YOUR OWN SYSTEM. 161 00:07:42,880 --> 00:07:44,840 SO THESE ARE TOOLS, 162 00:07:44,840 --> 00:07:47,580 THESE ARE TOOLS THAT WE CAN USE. 163 00:07:47,580 --> 00:07:49,010 THE WHOLE POINT OF THEM 164 00:07:49,010 --> 00:07:51,980 IS TO GET TO KNOW OURSELVES IN THE MOMENT. 165 00:07:51,980 --> 00:07:54,610 TODAY I FEEL OUT OF BALANCE, 166 00:07:54,610 --> 00:07:57,840 TODAY I FEEL STRONG, TODAY I FEEL JOYFUL. 167 00:07:57,840 --> 00:08:01,180 JUST TO NOTICE OURSELVES, AND THEN USE AND APPLY 168 00:08:01,180 --> 00:08:03,840 WHAT WE'RE LEARNING OUT IN LIFE. 169 00:08:03,840 --> 00:08:07,240 SO IT'S A YOGA PRACTICE, WE PRACTICE EVERY DAY. 170 00:08:07,240 --> 00:08:09,010 ALL RIGHT, I HOPE IT'S A BENEFIT. 171 00:08:09,010 --> 00:08:11,480 FROM THE BOTTOM OF MY HEART, THANK YOU. 172 00:08:11,480 --> 00:08:13,480 THE GOOD IN ME SEES THE GOOD IN YOU. 173 00:08:13,480 --> 00:08:15,480 NAMASTE.