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- What's up, party people?
(gentle music)

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And welcome to TRUE,
your 30-day yoga journey.

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Today is day 10.

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Oh my goodness, you are my hero.

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Today, we have a detoxifying practice

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that's gonna help you stir the pot

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and find what feels good.

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(upbeat music)

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Okay, my friends, let's begin

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in a cross-legged seat.

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Hands are gonna come together.

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And we're gonna create a little energy,

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a little warmth here,

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to begin.
(hands rubbing together)

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So, you're going to start
to rub your hands together.

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(vigorous rubbing)

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If it's chilly out, lucky you.

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Here, warm your cockles
by the imaginary fire

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(quick rubbing)
that we're gonna...

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Pick up the speed a little bit.

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Here we go, as fast as you can

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for five, four, three, two,

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and on one, bring your
hands to your belly.

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Ah, now, sit up nice and tall.

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Tuck your chin just slightly

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and let's dive right in, my friends.

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Take a deep breath in
(deep breath)

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fill the lower belly with air.

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And then, exhale. Draw the navel in.

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And just feel this kind of gentle embrace,

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this hugging in.
(deep breaths)

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And then, inhale in again,
drop the breath down,

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and then, exhale.

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Just a gentle hugging in.

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(deep breath)
And here we go,

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big inhale; so, big
diaphragmatic breath, here.

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(breathing deeply)

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Gotta keep my eyes open, sometimes,

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so I don't get too relaxed,

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and then, I can speak.

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And then, on the exhale
it actively draws in.

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Inhale.
(deep breath)

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And exhale.
(deep breath)

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Let's do one more.

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Think of it as a balloon breath.

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Inhale, the balloon expands.

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And exhale, it softens.

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Awesome. Bring the palms to the knees.

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Here we go, root down
through those hipbones.

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Inhale, smooth the heart forward.

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Exhale around through.

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Now, especially if you've
been doing this move

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with me for a bit, see if you can keep

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that diaphragmatic breathing going,

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as you move in your circle.

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Inhale. Come forward.
(deep breaths)

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And exhale around and back.

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(deep breathing)

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Now, take it away, my friend.

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You can start to check out parts

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of the body that are sore.
(deep breath)

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Use this circular movement

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to really zero in and land here

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in the present moment.

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It's time for you.

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It's time for your practice.

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And the reverse of your circle
(deep breathing)

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and moving with your breath.

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(deep breathing)
What other yoga practice

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begins with a good butt massage,

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I mean, come on.

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I like the image of,

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like that old-fashioned coffee grinder,

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so, getting smaller and
smaller and smaller.

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And then, you should be able to feel,

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okay, a little bit more awareness

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and attention now, in
this area of the body.

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Yeah, and then, head over heart,

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heart over pelvis, here,

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we're just going to check in

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with the neck really fast.

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Then, circles with the nose,

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to wake up the neck.

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See, the old paradigm was neck circles.

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Like, the big old neck rolls.

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Reverse your circle.

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And then, nice and easy,
just nod the head yes.

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(deep breathing)

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And then, balance in all things,

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so, nod the head no.

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Oh, yeah. Beautiful.

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Come back to center, here we go, inhale,

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fingertips reach all the
way up towards the sky.

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Exhale. Twist to the left.

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(deep breathing)

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Inhale. Lift your chest.
(deep breath)

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Exhale. Relax the shoulder
blades down your back body.

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Here we go.

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Big inhale to reach the
left fingertips up high.

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Exhale, think up and
over, around and through.

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Draw the chin to the chest,

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navel to the spine, really
actively draw your navel in.

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And then, slowly roll up,

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unravel, a blossoming, if you will.

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And here we go to the other side.

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Left hand to the right knee,

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twist to the right, inhale.
(deep breath)

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Exhale, relax the shoulders
down away from your ears.

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And then, inhale, right
fingertips reach up high.

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(deep breaths)
And exhale, up and over,

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around, you go.
(deep breaths)

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Draw the chin in, navel in,

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activate.
(deep breath)

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Inhale, and then exhale to release.

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Open, ah, beautiful.

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Left hand comes down,

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right fingertips reach all the way up,

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just a nice, easy side body stretch here.

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Go ahead and bend your left elbow

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and then you can play, depending

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on your body, and your anatomy,

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and your mood, and your energy,

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how much length you want, here.

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So, we kind of drop the prescribed shape

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and we just take the suggestion to

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(deep breath)
move within this shape.

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(deep breaths)
And respond to the shape.

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Come on back to center and take it

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to the other side.
(deep breaths)

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Respond to this side.

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(deep breaths)

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And then, come back to center,

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bring the palms together,

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inhale in, lift the corners of the mouth,

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just slightly,
(deep breaths)

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and then, exhale and make your way forward

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and onto all fours.

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Now, day 10,
(deep breath)

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gonna get a little freaky here,

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so we're gonna start to move the hips

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in a circle.
(deep breaths)

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Now, most of you are just at home,

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and not on YouTube, so don't let me down.

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I want your circles to be nice and big.

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We're just gonna begin to
move your hips in a circle,

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pelvis in a circle.

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Try to keep pressure out of the wrists

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by clawing through the fingertips

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and then, try to keep the neck long,

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as opposed to collapse, here,

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by looking forward.

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Big circles; you can
do figure eights, too,

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if you can figure that out.
(laughs)

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Not that you wouldn't, it's just sometimes

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the brain and the body...
(deep breaths)

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All right, now, I feel
bad for saying that.

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Let's all figure out figure eights, here.

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So, you go one way, and then the other.

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I think the main thing is
I didn't want to do it,

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but yeah, there we go.

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Okay, find the figure eight.

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Let's just do that for
the rest of our practice.

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Just kidding. Okay, here we go.

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Walk the knees underneath the hip points.

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Be meticulous. Wrists
underneath the shoulders.

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Curl the toes under.

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Here you go. Press away
from your yoga mat.

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Big breath in, look forward.

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Exhale. Lift the knees, let them hover.

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Tug the hands back in space,

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toes forward, create energy,

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a little fire in the belly.

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We're here for five, four, three, two,

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and lower on the one; amazing.

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Bring the two big toes together,

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knees as wide as your mat,

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send it back, child's pose,

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fingertips actively reaching forward,

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forehead comes to the earth.

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Now, listen to the sound
of your breath here.

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(deep breaths)

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Feel it out.
(deep breaths)

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Then, inhale to look forward.

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Exhale to bring the hips back up,

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walk the knees underneath,

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curl the toes under.

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And yep, you guessed
it, downward facing dog.

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Lift the hips up high,

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start to stretch through
the backs of the legs,

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lots of mindfulness in the hands, here.

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Check in with the outer spiral

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of the upper arm bone,

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inner spiral of the inner thigh.

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(deep breaths)
Take a deep breath in

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(deep breaths)
and a long breath out.

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(deep breaths)
Nice, cleansing breath.

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Big inhale.
(deep breath)

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Big exhale.
(deep breath)

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One more, you got it. Inhale.
(deep breath)

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Don't be shy. Exhale.
(deep breath)

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Now, we'll inhale. Bend the knees.

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Look forward and exhale
to make your way there.

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Nice and slow, baby
steps, rag doll, or hops.

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Then, relax your head
over, clasp the elbows

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and rock gently side to side.

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(deep breaths)
Find your footing here.

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Bend your knees to stretch the lower back.

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(deep breaths)

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And then release the fingertips.

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You're gonna bring the right hand

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to the center of your
mat, then both knees.

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Now, nice and slow,
you're gonna straighten

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just the left leg as you
slowly bring your left hand

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to your lower back, to the small

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of your back, your sacrum.

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Inhale.

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You can come up on the fingertips,
here, too, if you need.

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And then, exhale.
(deep breath)

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Allow your left hand
to replace your right.

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We'll do the same thing.

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Both knees bent, to start,

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then, you straighten the right leg,

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right hand comes to the small
of the back, and we twist.

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Inhale. Exhale.
(deep breaths)

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Then release. Awesome.
(deep breaths)

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Take your time with this
one, today; enjoy it.

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Let it be almost like a moving meditation,

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as you roll up to stand.

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00:10:04,957 --> 00:10:08,874
(deep breaths)
As you stand up,

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nice and tall, go ahead and
bring the palms together

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at your heart,
(deep breaths)

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lift the sternum to the thumbs

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and spread awareness evenly,

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throughout all four corners of the feet.

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Big inhale.
(deep breaths)

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Exhale to relax anything that
could be tight, stuck, frozen.

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(deep breaths)
And then, inhale in again.

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Bend your knees, exhale,
release the fingertips down

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and then, inhale, bring
your big beach ball

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all the way up and overhead.

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(deep breaths)
Exhale, forward fold,

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down you go.
(deep breaths)

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Take a second here to check in.

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Ah, think about how happy your body is.

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It's all perspective for
coming into a forward fold,

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almost every day, for 30 days.

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Game changer.

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And then, when you're ready, inhale,

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halfway lift, or just
fine lengthen the spine.

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And then, exhale to fold.
(deep breath)

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Plant the palms. Step the right toes back.

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Step the left toes back.

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Power up. Find a little
warmth, a little heat.

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Warming up the body, here,
you might rock front,

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back, and then, you can also come

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to half plank, here,
and lower from the knees

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and we're gonna inhale, shift forward,

258
00:11:27,474 --> 00:11:29,682
exhale, lower all the way to the belly,

259
00:11:29,682 --> 00:11:32,473
nice and slow.
(deep breaths)

260
00:11:32,473 --> 00:11:33,878
Then, press in the tops of the feet,

261
00:11:33,878 --> 00:11:37,985
inhale for cobra, and
then exhale to release.

262
00:11:37,985 --> 00:11:38,985
Curl the toes under.

263
00:11:38,985 --> 00:11:41,405
Come up to plank, or half plank.

264
00:11:41,405 --> 00:11:43,736
And then, make your way to
your downward facing dog.

265
00:11:43,736 --> 00:11:46,338
Take a deep breath in here.
(deep breaths)

266
00:11:46,338 --> 00:11:49,578
Nice cleansing breath, as you breath out.

267
00:11:49,578 --> 00:11:51,079
Cleansing breath.

268
00:11:51,079 --> 00:11:52,751
Now, anchor through the left heel

269
00:11:52,751 --> 00:11:55,407
and inhale, lift the right leg up high.

270
00:11:55,407 --> 00:11:57,103
(deep breaths)
Exhale. Bend your right knee.

271
00:11:57,103 --> 00:12:00,167
And you're gonna open up
your little three-legged dog.

272
00:12:00,167 --> 00:12:01,985
Now, you can take a
second to really open up,

273
00:12:01,985 --> 00:12:04,976
but then, make sure you draw
your right shoulder down,

274
00:12:04,976 --> 00:12:08,918
square the shoulders so you
press into both palms evenly.

275
00:12:08,918 --> 00:12:11,933
Inhale in. Exhale.
(deep breaths)

276
00:12:11,933 --> 00:12:15,880
Bring your right knee all the
way forward, knee to nose.

277
00:12:15,880 --> 00:12:17,286
Nice. Then, step your right foot up.

278
00:12:17,286 --> 00:12:19,482
Lower your back knee down.

279
00:12:19,482 --> 00:12:22,640
Inhale. Lift up, palms together.

280
00:12:22,640 --> 00:12:24,504
Lift your sternum up to your thumbs, here.

281
00:12:24,504 --> 00:12:26,784
Big breath. Then, exhale.
(deep breaths)

282
00:12:26,784 --> 00:12:28,983
Swing your left elbow up and around.

283
00:12:28,983 --> 00:12:32,221
Feel that spaciousness as
you come into your twist.

284
00:12:32,221 --> 00:12:35,372
(deep breaths)
Press the palms together.

285
00:12:35,372 --> 00:12:38,326
Try to look behind you. Big inhale.

286
00:12:38,326 --> 00:12:40,574
(deep breaths)
And then, exhale to release.

287
00:12:40,574 --> 00:12:42,189
Awesome work. Plant the palms.

288
00:12:42,189 --> 00:12:45,052
Step the right toes back.

289
00:12:45,052 --> 00:12:48,948
Belly to the earth, or
now, chaturanga, to up-dog.

290
00:12:48,948 --> 00:12:50,980
Move in a flow that feels awesome for you.

291
00:12:50,980 --> 00:12:52,927
Start to warm up your body.

292
00:12:52,927 --> 00:12:54,457
Big inhale.
(deep breaths)

293
00:12:54,457 --> 00:12:56,611
Nice, easy exhale to release.

294
00:12:56,611 --> 00:12:58,982
We'll meet in downward facing dog.

295
00:12:58,982 --> 00:13:02,463
(deep breaths)
Okay. Here we go.

296
00:13:02,463 --> 00:13:06,106
Big inhale. Exhale.
(deep breaths)

297
00:13:06,106 --> 00:13:08,593
Let something go. Beautiful.
(deep breaths)

298
00:13:08,593 --> 00:13:10,098
Anchor through the right heel, this time,

299
00:13:10,098 --> 00:13:11,673
and inhale with the left leg up high,

300
00:13:11,673 --> 00:13:13,371
three-legged dog.

301
00:13:13,371 --> 00:13:15,161
Now, again, if you choose to open up here,

302
00:13:15,161 --> 00:13:16,457
because it feels awesome, great,

303
00:13:16,457 --> 00:13:19,380
but then, pay attention
to your sweet shoulders.

304
00:13:19,380 --> 00:13:20,503
(deep breaths)
Create stability

305
00:13:20,503 --> 00:13:23,377
by pressing into both palms evenly.

306
00:13:23,377 --> 00:13:26,400
Drop your left shoulder down
in line with your right.

307
00:13:26,400 --> 00:13:28,599
(deep breaths)
Inhale and exhale.

308
00:13:28,599 --> 00:13:31,010
Squeeze left knee in towards the nose.

309
00:13:31,010 --> 00:13:32,599
Squeeze and lift. Squeeze and lift.

310
00:13:32,599 --> 00:13:35,205
Awesome. And then step it up.

311
00:13:35,205 --> 00:13:37,069
Lower the right knee down.

312
00:13:37,069 --> 00:13:39,148
(deep breaths)
Catch your breath.

313
00:13:39,148 --> 00:13:41,429
When you're ready, inhale, rise up.

314
00:13:41,429 --> 00:13:43,585
(deep breaths)
So, keep working

315
00:13:43,585 --> 00:13:46,321
in this practice to lift
the sternum to the thumbs.

316
00:13:46,321 --> 00:13:47,571
So, there can be a collapse here,

317
00:13:47,571 --> 00:13:48,908
when you get a little tired,

318
00:13:48,908 --> 00:13:50,338
or a little frazzled.

319
00:13:50,338 --> 00:13:52,201
Keep lifting, sternum to the thumbs.

320
00:13:52,201 --> 00:13:53,912
We're gonna bring the right elbow up,

321
00:13:53,912 --> 00:13:55,696
feel that big stretch and then over,

322
00:13:55,696 --> 00:13:56,901
big twist, here we go.

323
00:13:56,901 --> 00:14:00,056
Again, we aim for sternum to thumbs.

324
00:14:00,056 --> 00:14:02,878
Look back. Inhale.
(deep breaths)

325
00:14:02,878 --> 00:14:05,332
And exhale to release. Awesome work.

326
00:14:05,332 --> 00:14:06,617
Plant the palms. Here we go.

327
00:14:06,617 --> 00:14:09,063
Step it back. You can
lower to the knees, here.

328
00:14:09,063 --> 00:14:10,140
Inhale. Look forward.

329
00:14:10,140 --> 00:14:12,009
Exhale all the way to your belly,

330
00:14:12,009 --> 00:14:14,170
or halfway, chaturanga.

331
00:14:14,170 --> 00:14:16,420
Inhale for cobra or up-dog.

332
00:14:17,898 --> 00:14:20,520
And then, exhale to release.
(deep breaths)

333
00:14:20,520 --> 00:14:22,919
Make your way to downward facing dog.

334
00:14:22,919 --> 00:14:27,102
And here we go, a lot
of us practicing this

335
00:14:27,102 --> 00:14:29,019
at the top of the year.

336
00:14:29,882 --> 00:14:33,241
So, the perfect time to let go of that

337
00:14:33,241 --> 00:14:36,574
which is not serving you, and make room.

338
00:14:36,574 --> 00:14:40,324
(deep breaths)
Big breath in.

339
00:14:41,498 --> 00:14:43,653
Empty it out.
(deep breaths)

340
00:14:43,653 --> 00:14:45,972
Inhale to look forward, bend the knees

341
00:14:45,972 --> 00:14:47,588
and exhale to make your way there.

342
00:14:47,588 --> 00:14:50,669
(deep breaths, thump)
Inhale, halfway lift,

343
00:14:50,669 --> 00:14:54,836
your version, and exhale
to fold, root to rise here,

344
00:14:55,795 --> 00:14:57,864
inhale, reach for the sky, lots of energy.

345
00:14:57,864 --> 00:15:01,396
And exhale, hands to heart.
(deep breaths)

346
00:15:01,396 --> 00:15:03,848
Inhale. Exhale.
(deep breaths)

347
00:15:03,848 --> 00:15:06,458
Bend the knees, drop the
fingertips down, and then, inhale.

348
00:15:06,458 --> 00:15:09,819
Take your big beach ball all
the way up towards the sky.

349
00:15:09,819 --> 00:15:13,013
Exhale, rain it down.
(deep breaths)

350
00:15:13,013 --> 00:15:16,814
On your next breath in,
halfway lift, your version.

351
00:15:16,814 --> 00:15:18,865
Exhale fold.
(deep breaths)

352
00:15:18,865 --> 00:15:21,762
Plant the palms. Step it back.

353
00:15:21,762 --> 00:15:25,623
Inhale to look forward. Exhale to lower.

354
00:15:25,623 --> 00:15:27,942
Inhale to open your heart.

355
00:15:27,942 --> 00:15:30,473
And then, exhale to release.
(deep breaths)

356
00:15:30,473 --> 00:15:33,592
Downward facing dog, take your time.

357
00:15:33,592 --> 00:15:35,825
When you get there, nice, cleansing breath

358
00:15:35,825 --> 00:15:38,318
in through the nose
(deep breaths)

359
00:15:38,318 --> 00:15:41,059
and out through the mouth.
(deep breaths)

360
00:15:41,059 --> 00:15:42,352
Anchor the left heel.

361
00:15:42,352 --> 00:15:44,649
Inhale. Lift the right leg up high.

362
00:15:44,649 --> 00:15:46,606
Here we go. Exhale.

363
00:15:46,606 --> 00:15:48,715
Bend the right knee. Open up.

364
00:15:48,715 --> 00:15:52,037
(deep breaths)
Draw the right shoulder down.

365
00:15:52,037 --> 00:15:54,603
You got this. Breath into your belly.

366
00:15:54,603 --> 00:15:57,798
Spread the right toes. Claw
into the right fingertips.

367
00:15:57,798 --> 00:15:59,135
Claw into the left fingertips.

368
00:15:59,135 --> 00:16:02,052
Anchor through the left heel. Nice.

369
00:16:02,887 --> 00:16:04,333
Inhale. Straighten your leg.

370
00:16:04,333 --> 00:16:06,961
(deep breaths)
And exhale. Shift it forward.

371
00:16:06,961 --> 00:16:08,325
Shoulders over the wrist.

372
00:16:08,325 --> 00:16:10,947
Squeeze and lift. Squeeze and lift.

373
00:16:10,947 --> 00:16:12,226
And then, step it up.

374
00:16:12,226 --> 00:16:14,550
Now, we've lowered the back
knee in the first round.

375
00:16:14,550 --> 00:16:15,470
You can do that again

376
00:16:15,470 --> 00:16:17,106
or keep it lifted as you slowly

377
00:16:17,106 --> 00:16:19,839
bring your hands to your heart,

378
00:16:19,839 --> 00:16:22,904
sternum to your thumbs.
(deep breaths)

379
00:16:22,904 --> 00:16:25,821
So, again, we can always come here.

380
00:16:26,855 --> 00:16:29,798
Take a deep breath in.
Lift your left elbow up.

381
00:16:29,798 --> 00:16:31,538
(deep breaths)
And then, swing it up

382
00:16:31,538 --> 00:16:34,280
and over, big twists.
(deep breaths)

383
00:16:34,280 --> 00:16:37,471
This time, see if you can send
your gaze up towards the sky.

384
00:16:37,471 --> 00:16:39,330
If you want, you can open up here.

385
00:16:39,330 --> 00:16:42,703
Big breath in. Lift the back knee.

386
00:16:42,703 --> 00:16:44,945
If it's lifted, really lift it.

387
00:16:44,945 --> 00:16:47,187
And exhale to release. Awesome.

388
00:16:47,187 --> 00:16:49,552
Plant the palms. Step it back.

389
00:16:49,552 --> 00:16:50,385
Go through your flow.

390
00:16:50,385 --> 00:16:54,531
You can also choose to do
a one-legged flow, here.

391
00:16:54,531 --> 00:16:57,564
And we'll meet in downward dog.

392
00:16:57,564 --> 00:17:00,634
(deep breaths)
Inhale in.

393
00:17:00,634 --> 00:17:03,870
Exhale out through the mouth.
(deep breaths)

394
00:17:03,870 --> 00:17:05,415
Right into it. Right heel goes down.

395
00:17:05,415 --> 00:17:07,524
Inhale. Lift the left leg up high.

396
00:17:07,524 --> 00:17:10,440
Hug the lower ribs in, support.

397
00:17:10,440 --> 00:17:12,359
Then, the left knee. You got this.

398
00:17:12,359 --> 00:17:13,861
(deep breaths)
Moving with your breath,

399
00:17:13,861 --> 00:17:17,026
opening up, drawing the left shoulder in.

400
00:17:17,026 --> 00:17:17,859
(deep breaths)

401
00:17:17,859 --> 00:17:19,275
You got this. Breath deep.

402
00:17:19,275 --> 00:17:22,714
Spread the left toes. Go
through your check list.

403
00:17:22,714 --> 00:17:25,849
Claw through the fingertips.
(deep breaths)

404
00:17:25,849 --> 00:17:26,682
One more breath.

405
00:17:26,682 --> 00:17:28,757
See if you can lift your
left knee a little higher.

406
00:17:28,757 --> 00:17:31,700
And then, slowly shifting
forward, press away

407
00:17:31,700 --> 00:17:32,779
from your yoga mats.

408
00:17:32,779 --> 00:17:34,601
Squeeze and lift. Squeeze and lift.

409
00:17:34,601 --> 00:17:36,011
Squeeze and lift.

410
00:17:36,011 --> 00:17:39,374
And then, step it out.
(deep breaths)

411
00:17:39,374 --> 00:17:40,988
Lower the back knee, if you like,

412
00:17:40,988 --> 00:17:43,348
we've been there before,
or keep it lifted.

413
00:17:43,348 --> 00:17:45,094
Here we go. Gather your energy.

414
00:17:45,094 --> 00:17:47,666
Lift up from the base of the spine.

415
00:17:47,666 --> 00:17:50,777
Here we go, lifting sternum to thumbs.

416
00:17:50,777 --> 00:17:52,941
(deep breaths)
Pull the left hip crease back.

417
00:17:52,941 --> 00:17:54,892
Inhale. Lift the right elbow.

418
00:17:54,892 --> 00:17:57,626
Create space. Move from there.

419
00:17:57,626 --> 00:17:59,696
(deep breaths)
Big twist.

420
00:17:59,696 --> 00:18:02,056
(deep breaths)
Breath in deep.

421
00:18:02,056 --> 00:18:04,458
(deep breaths)
So, the back knee is lifted,

422
00:18:04,458 --> 00:18:05,663
here, really lift it.

423
00:18:05,663 --> 00:18:07,573
Reach that right heel towards the back.

424
00:18:07,573 --> 00:18:09,557
And then, if you like,
you can open up, here,

425
00:18:09,557 --> 00:18:13,077
big breath as you inhale,
up towards the sky,

426
00:18:13,077 --> 00:18:14,817
and exhale to make your way back.

427
00:18:14,817 --> 00:18:16,430
Awesome. Plant the palms.

428
00:18:16,430 --> 00:18:17,263
We got this.

429
00:18:17,263 --> 00:18:19,786
If you took Eka Pada,
or one-legged vinyasa,

430
00:18:19,786 --> 00:18:23,085
on the right side, do it here.

431
00:18:23,085 --> 00:18:25,668
And we'll meet in downward dog.

432
00:18:26,608 --> 00:18:29,853
(deep breaths)
Listen to the sound

433
00:18:29,853 --> 00:18:31,395
of your breath.
(deep breaths)

434
00:18:31,395 --> 00:18:35,740
Welcome that warmth, that
tapas, so good for your body,

435
00:18:35,740 --> 00:18:39,428
especially when we build
it from the inside out.

436
00:18:39,428 --> 00:18:42,206
Take one more nice,
big, cleansing breath in

437
00:18:42,206 --> 00:18:45,307
(deep breaths)
and let it go out.

438
00:18:45,307 --> 00:18:47,368
(deep breaths)
Awesome.

439
00:18:47,368 --> 00:18:48,905
Inhale to look forward. Bend the knees.

440
00:18:48,905 --> 00:18:51,310
And exhale to make your way there.

441
00:18:51,310 --> 00:18:54,791
(deep breaths)
Inhale, halfway lift.

442
00:18:54,791 --> 00:18:57,112
Exhale, fold.
(deep breaths)

443
00:18:57,112 --> 00:19:01,750
Inhale. Press into the
feet, reach for the sky.

444
00:19:01,750 --> 00:19:03,978
And exhale, hands to heart.
(deep breaths)

445
00:19:03,978 --> 00:19:06,978
Close your eyes, here. Don't fidget.

446
00:19:07,939 --> 00:19:12,106
Observe your breath.
(deep breaths)

447
00:19:20,997 --> 00:19:22,533
Nice work. Bend the knees.

448
00:19:22,533 --> 00:19:27,037
Sink the hips back. Send
the fingertips forward.

449
00:19:27,037 --> 00:19:29,414
Last bit, here we go.

450
00:19:29,414 --> 00:19:31,998
Inhale, big beach ball.

451
00:19:31,998 --> 00:19:35,168
So, lots of energy in the fingertips.

452
00:19:35,168 --> 00:19:36,001
(deep breaths)
Then, here we go.

453
00:19:36,001 --> 00:19:38,378
Palms are gonna come
up, they kiss together.

454
00:19:38,378 --> 00:19:40,281
Right elbow comes around
and we're gonna go big twist

455
00:19:40,281 --> 00:19:41,979
to the left, here.

456
00:19:41,979 --> 00:19:44,220
Now, sink your hips back. Lift your toes.

457
00:19:44,220 --> 00:19:46,134
Really send most of your weight

458
00:19:46,134 --> 00:19:47,834
into your heels as you inhale.

459
00:19:47,834 --> 00:19:49,743
Look up, big breath. Exhale.

460
00:19:49,743 --> 00:19:51,613
(deep breaths)
Sink a little deeper.

461
00:19:51,613 --> 00:19:54,187
You got it. Inhale, look up.

462
00:19:54,187 --> 00:19:56,106
(deep breaths)
Exhale, sink a little deeper.

463
00:19:56,106 --> 00:19:57,273
You can open up here, if you like,

464
00:19:57,273 --> 00:19:58,442
for a last breath.
(deep breaths)

465
00:19:58,442 --> 00:20:02,513
Inhale and then exhale
to release everything.

466
00:20:02,513 --> 00:20:06,080
(deep breaths)
Inhale, halfway lift.

467
00:20:06,080 --> 00:20:08,361
Exhale, full.
(deep breaths)

468
00:20:08,361 --> 00:20:10,965
Inhale. Reach to the sky.

469
00:20:10,965 --> 00:20:13,990
Exhale, hands to heart.
Pause, observe the breath.

470
00:20:13,990 --> 00:20:15,809
Close your eyes. You got it.

471
00:20:15,809 --> 00:20:18,489
(deep breaths)
Try not to fidget.

472
00:20:18,489 --> 00:20:21,072
(deep breaths)

473
00:20:22,133 --> 00:20:24,094
So, what are the things
we have to work through?

474
00:20:24,094 --> 00:20:26,885
Well, sometimes, it's
hard to identify them

475
00:20:26,885 --> 00:20:30,114
so we hop on the mat and we move our body

476
00:20:30,114 --> 00:20:35,018
and then it's revealed.
(deep breaths)

477
00:20:35,018 --> 00:20:36,672
So, stay focused. We're almost done.

478
00:20:36,672 --> 00:20:38,372
Here we go. Bend the knees.

479
00:20:38,372 --> 00:20:41,400
Send the hips back. Sink the hips back.

480
00:20:41,400 --> 00:20:43,642
Fingertips reach forward,
so you kind of counter that,

481
00:20:43,642 --> 00:20:46,541
your center of gravity goes
down and you counter this

482
00:20:46,541 --> 00:20:48,116
by sending the fingertips forward,

483
00:20:48,116 --> 00:20:51,119
as opposed to up.
(deep breaths)

484
00:20:51,119 --> 00:20:52,744
Beautiful.
(deep breaths)

485
00:20:52,744 --> 00:20:56,147
Breath deep.
(deep breaths)

486
00:20:56,147 --> 00:20:57,388
Then, when you're ready, inhale.

487
00:20:57,388 --> 00:20:59,253
Palms come together.
(deep breaths)

488
00:20:59,253 --> 00:21:01,843
And exhale, big twist,
elbow goes all the way,

489
00:21:01,843 --> 00:21:06,439
up and over, to the right.
(deep breaths)

490
00:21:06,439 --> 00:21:08,260
Now, check it out on this side.

491
00:21:08,260 --> 00:21:12,121
Inhale to look up, and
exhale to lower the hips.

492
00:21:12,121 --> 00:21:13,900
Send your weight to your heels.

493
00:21:13,900 --> 00:21:15,101
Squeeze the legs together.

494
00:21:15,101 --> 00:21:17,137
Breath into your belly. You got it.

495
00:21:17,137 --> 00:21:17,970
One more breath in

496
00:21:17,970 --> 00:21:19,750
(deep breaths)
and out.

497
00:21:19,750 --> 00:21:23,978
If you want to open up, here,
take one cycle of breath.

498
00:21:23,978 --> 00:21:25,587
And then release everything.

499
00:21:25,587 --> 00:21:28,202
Awesome work, you guys.
Inhale, halfway lift.

500
00:21:28,202 --> 00:21:31,033
(deep breaths)
Exhale to fold.

501
00:21:31,033 --> 00:21:35,766
(deep breaths)
Now, this time,

502
00:21:35,766 --> 00:21:38,339
let's slowly walk the feet, nice and slow.

503
00:21:38,339 --> 00:21:41,279
Bend your knees as wide as the yoga mat.

504
00:21:41,279 --> 00:21:44,184
Allow your toes to spill off,

505
00:21:44,184 --> 00:21:47,094
and whatever surface is
there, really feel it.

506
00:21:47,094 --> 00:21:49,304
Inhale. Exhale, slowly.

507
00:21:49,304 --> 00:21:51,340
Fingertips on the mat, bend the knees,

508
00:21:51,340 --> 00:21:52,710
drop your center back.

509
00:21:52,710 --> 00:21:54,531
Now, if the heels come up right away here,

510
00:21:54,531 --> 00:21:56,853
go ahead and let them.

511
00:21:56,853 --> 00:21:59,230
The mind is really the first
thing that starts to go,

512
00:21:59,230 --> 00:22:01,516
"Whoa, whoa, whoa, whoa, whoa."

513
00:22:01,516 --> 00:22:04,334
So, listen to your body
and once you've taken care

514
00:22:04,334 --> 00:22:08,362
of your body, take care of the mind too,

515
00:22:08,362 --> 00:22:10,199
by controlling your breath.

516
00:22:10,199 --> 00:22:12,479
Palms might come together, here.

517
00:22:12,479 --> 00:22:14,059
If this is absolutely not for your body,

518
00:22:14,059 --> 00:22:15,799
you can go ahead and just come

519
00:22:15,799 --> 00:22:18,330
to a nice cross-legged seat, here.

520
00:22:18,330 --> 00:22:21,271
Lift the sternum to the
thumbs, one last time, here.

521
00:22:21,271 --> 00:22:23,854
(deep breaths)

522
00:22:28,645 --> 00:22:30,678
And then, we're gonna
send the fingertips out,

523
00:22:30,678 --> 00:22:34,951
open the chest, lift the
heart, lift the chin.

524
00:22:34,951 --> 00:22:36,898
And then, you're gonna bring
your left hand to the earth

525
00:22:36,898 --> 00:22:39,585
and reach your right fingertips up high.

526
00:22:39,585 --> 00:22:41,464
Press into the outer
edges of the feet, here.

527
00:22:41,464 --> 00:22:43,911
This is challenging, so do your best.

528
00:22:43,911 --> 00:22:45,650
Inhale. Exhale.

529
00:22:45,650 --> 00:22:48,652
Right hand replaces the left, same thing.

530
00:22:48,652 --> 00:22:51,054
Press into the outer edges of the feet.

531
00:22:51,054 --> 00:22:52,513
Lift your left fingertips up high.

532
00:22:52,513 --> 00:22:53,513
Inhale. Woo.

533
00:22:54,956 --> 00:22:56,745
And exhale. Beautiful.

534
00:22:56,745 --> 00:22:58,341
Bring the fingertips around

535
00:22:58,341 --> 00:22:59,711
and let's meet our friends, here,

536
00:22:59,711 --> 00:23:02,459
in a nice, cross-legged
seat, just for a breath.

537
00:23:02,459 --> 00:23:05,535
(deep breaths)
Breath in.

538
00:23:05,535 --> 00:23:07,894
Neutralize the spine. Relax the shoulders.

539
00:23:07,894 --> 00:23:11,966
Let go of any tension as you breath out.

540
00:23:11,966 --> 00:23:15,598
(deep breaths)
Fabulous.

541
00:23:15,598 --> 00:23:16,849
Now, let's come onto our backs.

542
00:23:16,849 --> 00:23:19,455
Then, we're gonna go right
into our reclined twist,

543
00:23:19,455 --> 00:23:21,357
so any movement that you
need to take in between,

544
00:23:21,357 --> 00:23:23,813
maybe it's hugging the
knees into the chest,

545
00:23:23,813 --> 00:23:27,712
maybe it's rocking a little side to side,

546
00:23:27,712 --> 00:23:29,462
go ahead and take it.

547
00:23:32,287 --> 00:23:35,422
And when you're ready,
send the fingertips out,

548
00:23:35,422 --> 00:23:38,255
left to right, we'll hug the knees

549
00:23:39,417 --> 00:23:42,034
to the chest by scooping that tailbone up.

550
00:23:42,034 --> 00:23:43,693
Take a deep breath in.

551
00:23:43,693 --> 00:23:46,962
And on an exhale, slowly melt to one side.

552
00:23:46,962 --> 00:23:49,462
Your choice, any side. Breath.

553
00:23:51,194 --> 00:23:53,885
(deep breaths)
Start to cool down, cool off.

554
00:23:53,885 --> 00:23:55,928
You did great work.
(deep breaths)

555
00:23:55,928 --> 00:23:58,261
You're killin' it. Ten days.

556
00:24:00,434 --> 00:24:04,010
What incredible self-love
and discipline is that?

557
00:24:04,010 --> 00:24:04,964
You should be very proud.

558
00:24:04,964 --> 00:24:07,160
Take a deep breath in.
(deep breaths)

559
00:24:07,160 --> 00:24:09,357
Exhale. Come back to center.

560
00:24:09,357 --> 00:24:10,812
And take it to the other side.

561
00:24:10,812 --> 00:24:13,395
(deep breaths)

562
00:24:25,133 --> 00:24:27,025
Awesome. Then, slowly come back.

563
00:24:27,025 --> 00:24:29,108
Extend the legs out long.

564
00:24:30,344 --> 00:24:32,173
Bring your left hand to your heart,

565
00:24:32,173 --> 00:24:34,864
your right hand to your belly.

566
00:24:34,864 --> 00:24:36,614
Take a deep breath in

567
00:24:38,387 --> 00:24:40,632
and then exhale to relax everything.

568
00:24:40,632 --> 00:24:43,215
(deep breaths)

569
00:24:44,438 --> 00:24:47,979
Close your eyes and notice how you feel.

570
00:24:47,979 --> 00:24:50,562
(deep breaths)

571
00:25:06,354 --> 00:25:09,544
Gently begin to deepen your breath.

572
00:25:09,544 --> 00:25:12,151
(deep breaths)

573
00:25:12,151 --> 00:25:13,318
And stay here.

574
00:25:16,135 --> 00:25:19,631
Or, if you're ready, slowly
bring the palms together,

575
00:25:19,631 --> 00:25:21,289
thumbs right up to the forehead,

576
00:25:21,289 --> 00:25:24,521
(gentle music)
the brow, the third eye.

577
00:25:24,521 --> 00:25:27,104
(deep breaths)

578
00:25:33,206 --> 00:25:36,612
Inhale in.
(deep breaths)

579
00:25:36,612 --> 00:25:39,881
And exhale.
(deep breaths)

580
00:25:39,881 --> 00:25:43,131
Namaste.
(upbeat music)