1 00:00:00,662 --> 00:00:02,750 - Hello, everyone, and welcome to to True, 2 00:00:02,750 --> 00:00:04,039 your 30-day yoga journey. 3 00:00:04,039 --> 00:00:05,622 It's day 12, wowza, 4 00:00:06,505 --> 00:00:07,800 and today, we're actually playing 5 00:00:07,800 --> 00:00:09,672 with one of my favorite relationships, 6 00:00:09,672 --> 00:00:13,242 relationship and connect to your center. 7 00:00:13,242 --> 00:00:15,865 So, hop into something comfy, and let's get started. 8 00:00:15,865 --> 00:00:19,365 (upbeat electronic music) 9 00:00:26,341 --> 00:00:27,174 All right, everybody. 10 00:00:27,174 --> 00:00:29,768 Let's begin in a nice, comfortable seat. 11 00:00:29,768 --> 00:00:32,209 Go ahead and come to the center of your mat 12 00:00:32,209 --> 00:00:34,656 and maybe a little bit behind. 13 00:00:34,656 --> 00:00:35,842 That way, when you come forward, 14 00:00:35,842 --> 00:00:39,342 you're set up for downward facing dog. 15 00:00:39,342 --> 00:00:40,175 All right. 16 00:00:40,175 --> 00:00:41,008 Welcome back. 17 00:00:41,008 --> 00:00:41,841 Thank you for being here. 18 00:00:41,841 --> 00:00:42,674 Let's jump right in. 19 00:00:42,674 --> 00:00:43,998 Sit up nice and tall. 20 00:00:43,998 --> 00:00:46,501 Squeeze the shoulders up to your earlobes 21 00:00:46,501 --> 00:00:49,421 and take a deep breath in. 22 00:00:49,421 --> 00:00:51,992 And as you exhale with so must consciousness, 23 00:00:51,992 --> 00:00:56,075 pull the elbows back and melt the shoulders down. 24 00:00:57,294 --> 00:00:58,127 Twice more. 25 00:00:58,127 --> 00:01:00,210 Inhale, squeeze and lift. 26 00:01:02,191 --> 00:01:03,462 And then exhale. 27 00:01:03,462 --> 00:01:04,631 Pull the shoulders back, 28 00:01:04,631 --> 00:01:06,438 wrap the shoulder blades around, 29 00:01:06,438 --> 00:01:07,271 lift your heart, 30 00:01:07,271 --> 00:01:10,009 and relax your shoulders down. 31 00:01:10,009 --> 00:01:11,412 And one more time, with your breath. 32 00:01:11,412 --> 00:01:13,079 Here you go, inhale. 33 00:01:15,358 --> 00:01:16,691 And long exhale. 34 00:01:21,524 --> 00:01:22,357 Beautiful. 35 00:01:22,357 --> 00:01:24,749 Take a moment here to work out any tension in the neck 36 00:01:24,749 --> 00:01:27,563 if you need soft, easy movement here. 37 00:01:27,563 --> 00:01:28,977 And then when you're satisfied, 38 00:01:28,977 --> 00:01:33,144 come to stillness, hands resting on the knees or the thighs. 39 00:01:35,136 --> 00:01:36,830 Then close your eyes, 40 00:01:36,830 --> 00:01:40,330 and let's just take this moment to center. 41 00:01:48,012 --> 00:01:49,488 And I should say that it's not 42 00:01:49,488 --> 00:01:53,073 about checking it off the list, okay, now I'm centered. 43 00:01:53,073 --> 00:01:55,906 It's about the intention, the aim. 44 00:01:58,723 --> 00:02:00,806 The good old college try. 45 00:02:05,651 --> 00:02:07,450 So get really still here if you can, 46 00:02:07,450 --> 00:02:09,190 even if there's chaos around you. 47 00:02:09,190 --> 00:02:11,295 See if you can get still for a moment here. 48 00:02:11,295 --> 00:02:12,651 Close your eyes. 49 00:02:12,651 --> 00:02:14,902 Gently deepen your breath. 50 00:02:14,902 --> 00:02:17,639 And each time we tune in for practice, 51 00:02:17,639 --> 00:02:20,556 we have this opportunity to center. 52 00:02:35,817 --> 00:02:36,650 Awesome. 53 00:02:36,650 --> 00:02:38,427 Then slowly bat the eyelashes open. 54 00:02:38,427 --> 00:02:40,823 Take a deep breath in and reach the fingers 55 00:02:40,823 --> 00:02:42,990 all the way up to the sky. 56 00:02:44,131 --> 00:02:46,409 Big, big, big, big inhale, big stretch, 57 00:02:46,409 --> 00:02:49,577 and then exhale, slow twist to the left, 58 00:02:49,577 --> 00:02:51,251 just warming up through the spine. 59 00:02:51,251 --> 00:02:52,743 Feel the stretch as you inhale. 60 00:02:52,743 --> 00:02:53,592 Heart lifts. 61 00:02:53,592 --> 00:02:55,675 Exhale, soft, easy twist. 62 00:02:58,141 --> 00:02:58,974 All right, release. 63 00:02:58,974 --> 00:02:59,807 Come back to center. 64 00:02:59,807 --> 00:03:03,140 Inhale, wiggle the fingertips this time. 65 00:03:04,729 --> 00:03:05,898 Big stretch, big breath, 66 00:03:05,898 --> 00:03:09,172 and then exhale, melting down into your twist. 67 00:03:09,172 --> 00:03:11,089 No pushing, no forcing. 68 00:03:13,280 --> 00:03:15,613 Inhale to lift and lengthen, 69 00:03:16,496 --> 00:03:18,612 and exhale to twist, 70 00:03:18,612 --> 00:03:21,492 maybe looking past the right shoulder. 71 00:03:21,492 --> 00:03:22,575 Oh, yeah. 72 00:03:22,575 --> 00:03:23,772 One more time on each side. 73 00:03:23,772 --> 00:03:24,605 Inhale. 74 00:03:24,605 --> 00:03:26,842 With the breath, we reach up. 75 00:03:26,842 --> 00:03:28,175 Exhale to twist. 76 00:03:29,090 --> 00:03:30,581 Draw your navel in and up here. 77 00:03:30,581 --> 00:03:32,706 Connect to your center of gravity, 78 00:03:32,706 --> 00:03:34,284 and back to center we go. 79 00:03:34,284 --> 00:03:35,117 Last time. 80 00:03:35,117 --> 00:03:36,486 Inhale. 81 00:03:36,486 --> 00:03:38,479 Exhale, try to keep the heart lifted 82 00:03:38,479 --> 00:03:41,009 as you turn to your right. 83 00:03:41,009 --> 00:03:41,842 Beautiful. 84 00:03:45,121 --> 00:03:47,244 Inhale back up to center. 85 00:03:47,244 --> 00:03:50,178 Exhale to slowly shift forward, 86 00:03:50,178 --> 00:03:53,595 and make your way to downward facing dog. 87 00:04:00,526 --> 00:04:01,453 When you get there, 88 00:04:01,453 --> 00:04:04,460 take a moment to check in with your alignment. 89 00:04:04,460 --> 00:04:06,096 Upper arm bones rotate out. 90 00:04:06,096 --> 00:04:07,717 Inner thighs rotate in, 91 00:04:07,717 --> 00:04:10,934 and then today, really focusing on your center. 92 00:04:10,934 --> 00:04:12,667 So drawing the navel in and up here, 93 00:04:12,667 --> 00:04:16,584 engaging through the abdominal wall to support. 94 00:04:19,435 --> 00:04:23,626 Think about hugging just the lower ribs in. 95 00:04:23,626 --> 00:04:25,042 Then make sure you're not holding 96 00:04:25,042 --> 00:04:26,881 any tension in the neck here. 97 00:04:26,881 --> 00:04:28,714 Take a deep breath in. 98 00:04:30,772 --> 00:04:34,189 And long, easy exhale as you breathe out. 99 00:04:37,500 --> 00:04:38,333 Hello. 100 00:04:38,333 --> 00:04:39,166 Here we are. 101 00:04:39,166 --> 00:04:39,999 Inhale, look forward. 102 00:04:39,999 --> 00:04:41,182 Bend the knees. 103 00:04:41,182 --> 00:04:44,182 Exhale, step to the top of your mat. 104 00:04:45,376 --> 00:04:48,036 Take a moment here to check in. 105 00:04:48,036 --> 00:04:49,157 Bend your knees. 106 00:04:49,157 --> 00:04:51,370 Rock gently side to side. 107 00:04:51,370 --> 00:04:52,737 Keep it soft and easy. 108 00:04:52,737 --> 00:04:54,469 And so as we move from the center today, 109 00:04:54,469 --> 00:04:58,469 see if you can consider your softening practice. 110 00:04:59,816 --> 00:05:03,523 Marry the two, the sukha, the ease, 111 00:05:03,523 --> 00:05:06,182 with the sthira, the stability 112 00:05:06,182 --> 00:05:08,682 that we're playing with today. 113 00:05:09,965 --> 00:05:12,286 'Tis life, 'tis life. 114 00:05:12,286 --> 00:05:13,817 All right, bend the knees. 115 00:05:13,817 --> 00:05:16,447 Bring the belly to the tops of the thighs, 116 00:05:16,447 --> 00:05:18,352 and let's slowly roll it up, 117 00:05:18,352 --> 00:05:21,352 feeling out way up to mountain pose. 118 00:05:28,562 --> 00:05:32,501 As you roll up, draw energy up from the arches of the feet. 119 00:05:32,501 --> 00:05:34,763 See if you can imagine and even feel 120 00:05:34,763 --> 00:05:36,406 this upward current of energy 121 00:05:36,406 --> 00:05:38,172 lifting through the front body, 122 00:05:38,172 --> 00:05:40,078 and then balance that out. 123 00:05:40,078 --> 00:05:44,256 Stabilize by drawing down through the back body. 124 00:05:44,256 --> 00:05:46,379 As you're ready, hands will come to your heart. 125 00:05:46,379 --> 00:05:49,238 We'll take a deep breath in 126 00:05:49,238 --> 00:05:53,308 and use an exhale to relax any tension, any stress 127 00:05:53,308 --> 00:05:56,308 in the neck and shoulders or beyond. 128 00:05:57,495 --> 00:05:58,412 And beyond. 129 00:05:59,434 --> 00:06:02,022 Draw your navel in and up here. 130 00:06:02,022 --> 00:06:05,570 So, I'm not gonna get distracted here, 131 00:06:05,570 --> 00:06:09,737 but I do not like the cue tighten through the belly. 132 00:06:11,137 --> 00:06:12,220 That's not... 133 00:06:13,693 --> 00:06:16,057 This part of your body does a lot for you. 134 00:06:16,057 --> 00:06:19,514 So instead of thinking about tightening through the belly, 135 00:06:19,514 --> 00:06:21,313 no offense to those who give that cue, 136 00:06:21,313 --> 00:06:23,619 but maybe we should rethink that. 137 00:06:23,619 --> 00:06:25,979 Think about this navel area 138 00:06:25,979 --> 00:06:28,996 drawing in and up, in and up. 139 00:06:28,996 --> 00:06:32,163 In yoga, we call this Uddiyana Bandha. 140 00:06:34,169 --> 00:06:35,429 And if you feel something, awesome. 141 00:06:35,429 --> 00:06:37,153 And if you don't feel anything, no big deal. 142 00:06:37,153 --> 00:06:39,337 There's plenty to get out of this video, 143 00:06:39,337 --> 00:06:41,500 just stabilizing the back by connecting 144 00:06:41,500 --> 00:06:43,648 a little bit of energy to your core. 145 00:06:43,648 --> 00:06:45,622 We don't have to get super specific. 146 00:06:45,622 --> 00:06:47,444 Just a little food for thought. 147 00:06:47,444 --> 00:06:48,565 No tightening the belly, 148 00:06:48,565 --> 00:06:50,829 but an engaging quality of the navel 149 00:06:50,829 --> 00:06:51,985 or just above the navel. 150 00:06:51,985 --> 00:06:54,402 Drawing in and up is the key. 151 00:06:56,050 --> 00:06:57,406 Okey-doke, here we go. 152 00:06:57,406 --> 00:06:59,877 Bend the knees, and on a big inhale, 153 00:06:59,877 --> 00:07:00,921 we're gonna reach for the sky. 154 00:07:00,921 --> 00:07:01,817 Big stretch. 155 00:07:01,817 --> 00:07:03,385 Try to enjoy it. 156 00:07:03,385 --> 00:07:07,552 Navel draws in and up as you slowly float it down. 157 00:07:08,989 --> 00:07:12,031 Now, from your center, see if you can create length. 158 00:07:12,031 --> 00:07:12,864 So inhale. 159 00:07:12,864 --> 00:07:15,952 It's all radiating from your middle. 160 00:07:15,952 --> 00:07:18,619 Lengthen, and then exhale, fold. 161 00:07:19,823 --> 00:07:23,021 Inhale, reach for the sky, so back all the way up. 162 00:07:23,021 --> 00:07:25,292 Big stretch, big breath, 163 00:07:25,292 --> 00:07:27,542 and exhale, hands to heart. 164 00:07:29,093 --> 00:07:29,926 Here we go again. 165 00:07:29,926 --> 00:07:31,198 Big inhale. 166 00:07:31,198 --> 00:07:32,442 Reach for the sky. 167 00:07:32,442 --> 00:07:33,762 Navel draws in and up here. 168 00:07:33,762 --> 00:07:37,432 Exhale lots of space as you slowly float down. 169 00:07:37,432 --> 00:07:38,817 Inhale to halfway lift. 170 00:07:38,817 --> 00:07:41,553 Again, try to move from your center of gravity. 171 00:07:41,553 --> 00:07:45,365 So one moving part, as we've been talking about, 172 00:07:45,365 --> 00:07:46,949 and then forward fold. 173 00:07:46,949 --> 00:07:47,782 Awesome. 174 00:07:47,782 --> 00:07:48,807 Fingertips come to the earth. 175 00:07:48,807 --> 00:07:50,787 We're going to slide the right toes back, 176 00:07:50,787 --> 00:07:53,772 lower the right knee, and as you're ready, 177 00:07:53,772 --> 00:07:56,633 inhale, swing the right hand, both fingertips, 178 00:07:56,633 --> 00:07:58,117 forward, up, and back. 179 00:07:58,117 --> 00:08:00,040 Press into your left foot, 180 00:08:00,040 --> 00:08:01,030 and then yogi's choice, 181 00:08:01,030 --> 00:08:03,118 you can come onto the top of your back foot 182 00:08:03,118 --> 00:08:06,287 or keep the toes curled under. 183 00:08:06,287 --> 00:08:07,441 Then just take a moment here 184 00:08:07,441 --> 00:08:09,976 to find more space in the shoulders, the neck, 185 00:08:09,976 --> 00:08:11,328 and then yep, you guessed it, 186 00:08:11,328 --> 00:08:13,019 draw the navel in and up here. 187 00:08:13,019 --> 00:08:15,307 Create a little stability from your center. 188 00:08:15,307 --> 00:08:17,051 Squeeze the inner thighs together. 189 00:08:17,051 --> 00:08:18,564 Maybe we go a little deeper today 190 00:08:18,564 --> 00:08:21,822 by experimenting with shifting the hips forward 191 00:08:21,822 --> 00:08:24,359 and drawing the navel in and up. 192 00:08:24,359 --> 00:08:25,192 Great. 193 00:08:25,192 --> 00:08:26,025 Inhale. 194 00:08:26,025 --> 00:08:26,858 Exhale. 195 00:08:26,858 --> 00:08:29,092 You're gonna lift up towards the ceiling 196 00:08:29,092 --> 00:08:30,212 with your fingertips. 197 00:08:30,212 --> 00:08:31,275 Straighten the front leg, 198 00:08:31,275 --> 00:08:33,230 and we do this from our middle, 199 00:08:33,230 --> 00:08:34,260 from the center of gravity. 200 00:08:34,260 --> 00:08:37,500 And then from here, paint the wall 201 00:08:37,500 --> 00:08:39,401 and slowly come down. 202 00:08:39,401 --> 00:08:42,799 So the difference is before, we were shifting forward 203 00:08:42,799 --> 00:08:44,121 and then pulling back, 204 00:08:44,121 --> 00:08:46,655 and now, we're coming right from the middle. 205 00:08:46,655 --> 00:08:50,110 We'll repeat this to come all the way up, 206 00:08:50,110 --> 00:08:54,928 staying focused and aware as we come all the way down. 207 00:08:54,928 --> 00:08:56,474 You'll get other opportunities to try it. 208 00:08:56,474 --> 00:08:59,934 So we'll meet in this runner's lunge. 209 00:08:59,934 --> 00:09:02,224 Bend your left knee generously today. 210 00:09:02,224 --> 00:09:04,665 You've been working hard. 211 00:09:04,665 --> 00:09:07,165 My heroes for showing up here. 212 00:09:09,611 --> 00:09:11,497 Take one more breath. 213 00:09:11,497 --> 00:09:13,979 Inhale, open the chest. 214 00:09:13,979 --> 00:09:15,531 Find length. 215 00:09:15,531 --> 00:09:16,993 And then on your exhale, 216 00:09:16,993 --> 00:09:18,076 roll through. 217 00:09:19,232 --> 00:09:20,672 Curl the back toes under. 218 00:09:20,672 --> 00:09:21,878 Lift the back knee. 219 00:09:21,878 --> 00:09:24,700 Inhale, open the chest again, 220 00:09:24,700 --> 00:09:25,837 and then exhale. 221 00:09:25,837 --> 00:09:26,757 Plant the palms. 222 00:09:26,757 --> 00:09:28,108 Step the left toes back. 223 00:09:28,108 --> 00:09:29,941 Come into a plank. 224 00:09:29,941 --> 00:09:30,955 Nice and easy here. 225 00:09:30,955 --> 00:09:32,109 Remember you're softening. 226 00:09:32,109 --> 00:09:33,240 Soft bend in the elbows. 227 00:09:33,240 --> 00:09:36,068 You're gonna dip the right hip down to the earth, 228 00:09:36,068 --> 00:09:36,901 let it kiss. 229 00:09:36,901 --> 00:09:37,734 Big stretch here. 230 00:09:37,734 --> 00:09:38,567 Beautiful. 231 00:09:38,567 --> 00:09:39,830 Inhale, come back to center. 232 00:09:39,830 --> 00:09:43,997 Nice and easy, sinking left hip down to the earth. 233 00:09:45,049 --> 00:09:45,882 Great. 234 00:09:45,882 --> 00:09:47,730 Inhale to come up, plank pose, 235 00:09:47,730 --> 00:09:50,192 and then exhale to your downward dog. 236 00:09:50,192 --> 00:09:51,062 Beautiful. 237 00:09:51,062 --> 00:09:53,019 Big breath in. 238 00:09:53,019 --> 00:09:54,352 Long breath out. 239 00:09:56,206 --> 00:09:58,669 Inhale to look forward and bend the knees, 240 00:09:58,669 --> 00:10:02,355 and exhale to make your way to the top. 241 00:10:02,355 --> 00:10:04,688 Inhale lifts you up halfway. 242 00:10:06,178 --> 00:10:08,261 Exhale to soften and bow. 243 00:10:10,297 --> 00:10:12,343 Inhale to reach for the sky. 244 00:10:12,343 --> 00:10:14,329 Big breath, big stretch, 245 00:10:14,329 --> 00:10:16,202 and exhale, hands to heart. 246 00:10:16,202 --> 00:10:17,674 Plug it all in. 247 00:10:17,674 --> 00:10:18,507 Reconnect. 248 00:10:19,801 --> 00:10:20,884 Get centered. 249 00:10:24,020 --> 00:10:25,940 Bend the knees, and with the breath, inhale. 250 00:10:25,940 --> 00:10:28,168 Reach for the sky. 251 00:10:28,168 --> 00:10:29,702 Exhale, forward fold. 252 00:10:29,702 --> 00:10:31,932 Navel draws in and up. 253 00:10:31,932 --> 00:10:35,206 Inhale, halfway lift, your version. 254 00:10:35,206 --> 00:10:36,289 Exhale, fold. 255 00:10:37,328 --> 00:10:40,246 This time, slide the left toes back 256 00:10:40,246 --> 00:10:43,574 and lower the left knee to the earth. 257 00:10:43,574 --> 00:10:45,074 Find your footing. 258 00:10:46,641 --> 00:10:50,380 And then you connect to your center, your core, 259 00:10:50,380 --> 00:10:53,130 that energy just above the navel. 260 00:10:57,003 --> 00:10:57,836 And then when you're ready, 261 00:10:57,836 --> 00:11:00,121 reach the fingertips all the way up. 262 00:11:00,121 --> 00:11:01,377 And then I like to come out here, 263 00:11:01,377 --> 00:11:03,811 come up a little bit higher here before I sink in 264 00:11:03,811 --> 00:11:06,088 so that I'm in control. 265 00:11:06,088 --> 00:11:07,755 Nice and supportive. 266 00:11:10,718 --> 00:11:13,404 Draw the navel in and up. 267 00:11:13,404 --> 00:11:15,311 Think about drawing your upper abdominals 268 00:11:15,311 --> 00:11:17,773 and your lower belly in towards your center, 269 00:11:17,773 --> 00:11:20,940 just kind of zipping in or hugging in. 270 00:11:22,921 --> 00:11:24,528 And then maybe with that connection, 271 00:11:24,528 --> 00:11:26,128 you're able to go a little bit deeper 272 00:11:26,128 --> 00:11:27,357 with a lot of support here. 273 00:11:27,357 --> 00:11:28,648 Inhale, 274 00:11:28,648 --> 00:11:30,389 maybe opening the chest, 275 00:11:30,389 --> 00:11:33,075 lifting up towards the sky a little more, 276 00:11:33,075 --> 00:11:33,908 and then check it out. 277 00:11:33,908 --> 00:11:36,299 Navel draws in towards the spine, 278 00:11:36,299 --> 00:11:39,916 and from here, I slowly straighten the front leg. 279 00:11:39,916 --> 00:11:41,770 I'm in control the whole way, 280 00:11:41,770 --> 00:11:43,430 pressing into the top of the back toes, 281 00:11:43,430 --> 00:11:45,012 the top of the back foot. 282 00:11:45,012 --> 00:11:46,242 And then from here, 283 00:11:46,242 --> 00:11:47,075 I'll paint the wall. 284 00:11:47,075 --> 00:11:49,714 Pull the right hip crease back 285 00:11:49,714 --> 00:11:52,381 and come into my runner's lunge. 286 00:11:53,518 --> 00:11:55,103 Bend your right knee generously today. 287 00:11:55,103 --> 00:11:56,186 Breathe deep. 288 00:12:03,279 --> 00:12:05,907 Then inhale, broaden through the chest. 289 00:12:05,907 --> 00:12:07,007 Look forward. 290 00:12:07,007 --> 00:12:10,403 Exhale, coming all the way back to your nice little lunge. 291 00:12:10,403 --> 00:12:11,696 Curl the back toes under. 292 00:12:11,696 --> 00:12:12,982 Lift the back knee. 293 00:12:12,982 --> 00:12:14,953 Inhale, open the chest. 294 00:12:14,953 --> 00:12:18,319 Let your heart energy radiate forward. 295 00:12:18,319 --> 00:12:19,152 Great, and then exhale. 296 00:12:19,152 --> 00:12:21,623 Plant the palm, step it back, 297 00:12:21,623 --> 00:12:22,456 and here we go again. 298 00:12:22,456 --> 00:12:23,776 Press away from your yoga mat. 299 00:12:23,776 --> 00:12:24,860 Nice, strong body. 300 00:12:24,860 --> 00:12:25,693 You've got this. 301 00:12:25,693 --> 00:12:26,663 Stay focused on the breath 302 00:12:26,663 --> 00:12:29,163 as you dip the right hip down. 303 00:12:32,453 --> 00:12:33,894 And then come all the way back through center, 304 00:12:33,894 --> 00:12:36,894 strong arms, and then left hip down. 305 00:12:38,775 --> 00:12:39,963 And one more to each side, 306 00:12:39,963 --> 00:12:41,580 so adding on. 307 00:12:41,580 --> 00:12:42,930 We got it. 308 00:12:42,930 --> 00:12:44,013 To the right. 309 00:12:45,421 --> 00:12:47,036 And then up and over to the left. 310 00:12:47,036 --> 00:12:49,327 Strong arm, strong obliques. 311 00:12:49,327 --> 00:12:50,160 You got this. 312 00:12:50,160 --> 00:12:50,993 Back to center. 313 00:12:50,993 --> 00:12:51,826 Inhale. 314 00:12:51,826 --> 00:12:53,584 Take a deep breath in. 315 00:12:53,584 --> 00:12:57,256 And then exhale to your downward dog. 316 00:12:57,256 --> 00:12:59,756 Inhaling deeply, stay present. 317 00:13:01,117 --> 00:13:02,617 Long, easy exhale. 318 00:13:06,507 --> 00:13:07,340 Awesome. 319 00:13:07,340 --> 00:13:08,656 Inhale to look forward. 320 00:13:08,656 --> 00:13:11,913 Exhale to make your way to the top. 321 00:13:11,913 --> 00:13:14,487 Inhale, halfway lift, 322 00:13:14,487 --> 00:13:15,921 and exhale to fold. 323 00:13:15,921 --> 00:13:16,754 Surrender. 324 00:13:17,817 --> 00:13:20,095 Inhale to reach for the sky. 325 00:13:20,095 --> 00:13:21,491 Big stretch. 326 00:13:21,491 --> 00:13:22,741 Exhale, center. 327 00:13:24,297 --> 00:13:26,240 Bring it all in. 328 00:13:26,240 --> 00:13:28,188 Hands at the heart. 329 00:13:28,188 --> 00:13:29,668 Close your eyes here. 330 00:13:29,668 --> 00:13:31,335 Observe your breath. 331 00:13:32,483 --> 00:13:35,368 Feel your feet on the earth. 332 00:13:35,368 --> 00:13:37,701 Give thanks for this moment. 333 00:13:38,783 --> 00:13:42,501 As the days go on, it may feel like a chore, 334 00:13:42,501 --> 00:13:43,918 harder to get to, 335 00:13:45,306 --> 00:13:46,723 but we persevere. 336 00:13:48,523 --> 00:13:52,690 Choosing to spiral back to the importance of self-care, 337 00:13:57,493 --> 00:13:59,493 self-exploration, truth. 338 00:14:08,991 --> 00:14:09,824 Wonderful. 339 00:14:09,824 --> 00:14:10,657 Open your eyes. 340 00:14:10,657 --> 00:14:12,786 Inhale, reach for the sky. 341 00:14:12,786 --> 00:14:13,766 Try to find a lightness here. 342 00:14:13,766 --> 00:14:14,800 Navel draws in and up, 343 00:14:14,800 --> 00:14:17,300 and then exhale, fold it down. 344 00:14:18,261 --> 00:14:20,495 Inhale, halfway lift. 345 00:14:20,495 --> 00:14:21,539 Look forward. 346 00:14:21,539 --> 00:14:23,537 Exhale, release. 347 00:14:23,537 --> 00:14:24,851 Right toes slide back. 348 00:14:24,851 --> 00:14:27,135 We're gonna lower the right knee once again. 349 00:14:27,135 --> 00:14:28,776 Big breath as you sweep the arms 350 00:14:28,776 --> 00:14:30,410 all the way up and overhead. 351 00:14:30,410 --> 00:14:32,408 Now, exhale from your navel. 352 00:14:32,408 --> 00:14:34,114 Lift in and up. 353 00:14:34,114 --> 00:14:34,947 Straighten the front leg, 354 00:14:34,947 --> 00:14:38,584 and then paint the wall or rain your fingers down. 355 00:14:38,584 --> 00:14:42,024 Inhale to open up through the chest. 356 00:14:42,024 --> 00:14:44,975 Exhale to come all the way forward. 357 00:14:44,975 --> 00:14:45,808 Lift the back knee. 358 00:14:45,808 --> 00:14:47,975 This time, from here, we're going to inhale. 359 00:14:47,975 --> 00:14:49,475 Sweep the arms all the way up. 360 00:14:49,475 --> 00:14:50,428 High lunge. 361 00:14:50,428 --> 00:14:52,352 Now we know what it's like with the knee down, 362 00:14:52,352 --> 00:14:54,407 so you can always come there. 363 00:14:54,407 --> 00:14:56,376 And then here we go, 364 00:14:56,376 --> 00:14:58,576 really bringing your center underneath you here. 365 00:14:58,576 --> 00:15:00,006 And to do that, you're going to bend the right knee, 366 00:15:00,006 --> 00:15:02,289 lengthen tailbone down, 367 00:15:02,289 --> 00:15:05,539 and then straighten the leg from there. 368 00:15:07,475 --> 00:15:08,624 Navel draws in and up. 369 00:15:08,624 --> 00:15:09,915 We go a little deeper today. 370 00:15:09,915 --> 00:15:12,909 Inhale from your center, from the middle. 371 00:15:12,909 --> 00:15:13,742 Inhale. 372 00:15:13,742 --> 00:15:14,575 And then check it out. 373 00:15:14,575 --> 00:15:16,865 From your center, navel draws in and up. 374 00:15:16,865 --> 00:15:18,396 Left fingertips are gonna open 375 00:15:18,396 --> 00:15:19,673 towards the back edge of your mat, 376 00:15:19,673 --> 00:15:22,581 and right fingertips are going to go forward. 377 00:15:22,581 --> 00:15:23,528 And if you only come here, 378 00:15:23,528 --> 00:15:24,464 that's all good. 379 00:15:24,464 --> 00:15:27,065 Stay true to this support system. 380 00:15:27,065 --> 00:15:29,982 It's strong, and it will carry you. 381 00:15:33,027 --> 00:15:33,860 Inhale. 382 00:15:34,711 --> 00:15:36,039 Exhale, stay here, 383 00:15:36,039 --> 00:15:38,505 or take the right fingertips up and over. 384 00:15:38,505 --> 00:15:39,505 Big stretch. 385 00:15:40,357 --> 00:15:43,001 Right fingertips go back. 386 00:15:43,001 --> 00:15:44,266 Now, this is a fun move. 387 00:15:44,266 --> 00:15:45,779 From your center, inhale. 388 00:15:45,779 --> 00:15:47,126 It's gotta come from here, guys. 389 00:15:47,126 --> 00:15:49,449 Navel draws in towards the spine. 390 00:15:49,449 --> 00:15:50,282 Check it out. 391 00:15:50,282 --> 00:15:51,115 We're gonna move nice and slow 392 00:15:51,115 --> 00:15:51,948 so you can experiment with this. 393 00:15:51,948 --> 00:15:53,427 Screw the poses, right? 394 00:15:53,427 --> 00:15:57,594 From here, the experience of from your center of gravity 395 00:15:58,629 --> 00:16:02,388 opening up to warrior II to the right. 396 00:16:02,388 --> 00:16:04,552 And if you went really fast there, no worries. 397 00:16:04,552 --> 00:16:05,519 It's not your fault. 398 00:16:05,519 --> 00:16:07,436 That's how we all move. 399 00:16:08,364 --> 00:16:09,623 Warrior II. 400 00:16:09,623 --> 00:16:10,623 Here we are, 401 00:16:11,807 --> 00:16:14,807 with this deep connection to center. 402 00:16:16,429 --> 00:16:17,940 Inhale, exhale. 403 00:16:17,940 --> 00:16:19,490 You know this, peaceful warrior. 404 00:16:19,490 --> 00:16:20,323 Reach it back. 405 00:16:20,323 --> 00:16:21,949 Big stretch, big breath. 406 00:16:21,949 --> 00:16:22,782 And then here we go. 407 00:16:22,782 --> 00:16:24,560 Extended side angle, we got it. 408 00:16:24,560 --> 00:16:26,902 All the way up towards the sky with the right fingertips. 409 00:16:26,902 --> 00:16:30,123 Press into the knife edge of that back foot. 410 00:16:30,123 --> 00:16:32,966 Inhale, and again, exhale from your middle, 411 00:16:32,966 --> 00:16:34,376 so don't take the arm down first. 412 00:16:34,376 --> 00:16:36,856 From here, we come back. 413 00:16:36,856 --> 00:16:39,286 Changes the quality of movement. 414 00:16:39,286 --> 00:16:41,498 Yes, and then plant the palms. 415 00:16:41,498 --> 00:16:43,555 Step the left toes back, 416 00:16:43,555 --> 00:16:45,965 and you're gonna dip the right hips down, 417 00:16:45,965 --> 00:16:48,298 and then the left hips down, 418 00:16:49,746 --> 00:16:52,829 and then second round, you've got it. 419 00:16:53,724 --> 00:16:55,057 And to the left, 420 00:16:56,443 --> 00:17:00,610 and adding one more round, third round, we got it. 421 00:17:03,933 --> 00:17:05,728 And then back to center. 422 00:17:05,728 --> 00:17:09,532 Inhale, and exhale, downward facing dog. 423 00:17:09,532 --> 00:17:11,327 Beautiful work. 424 00:17:11,327 --> 00:17:14,244 Inhale and exhale to let it all go. 425 00:17:16,698 --> 00:17:17,817 Inhale to look forward. 426 00:17:17,817 --> 00:17:18,803 Bend the knees. 427 00:17:18,803 --> 00:17:20,958 And then maybe this time from the navel, 428 00:17:20,958 --> 00:17:22,028 you draw in and up. 429 00:17:22,028 --> 00:17:26,195 You're able to look forward and give it a little hop. 430 00:17:28,519 --> 00:17:29,352 And then inhale. 431 00:17:29,352 --> 00:17:31,224 Halfway lift. 432 00:17:31,224 --> 00:17:33,224 Exhale to let it all go. 433 00:17:34,123 --> 00:17:37,015 Inhale to reach for the sky. 434 00:17:37,015 --> 00:17:38,980 And exhale, hands to heart. 435 00:17:38,980 --> 00:17:39,813 Namaste. 436 00:17:40,920 --> 00:17:42,993 Align your head over your heart, 437 00:17:42,993 --> 00:17:45,326 your heart over your pelvis. 438 00:17:47,249 --> 00:17:48,082 Recenter. 439 00:17:54,437 --> 00:17:57,270 Just like, bubble gum, bubble gum. 440 00:18:05,069 --> 00:18:05,902 Last flow. 441 00:18:05,902 --> 00:18:06,737 Here we go. 442 00:18:06,737 --> 00:18:07,570 Bend the knees. 443 00:18:07,570 --> 00:18:10,350 Inhale, reach for the sky. 444 00:18:10,350 --> 00:18:12,088 Exhale, navel draws in and up. 445 00:18:12,088 --> 00:18:14,786 Create space as you float it down. 446 00:18:14,786 --> 00:18:15,806 Breathe out. 447 00:18:15,806 --> 00:18:17,406 Inhale, halfway lift. 448 00:18:17,406 --> 00:18:18,239 Lengthen. 449 00:18:19,314 --> 00:18:20,814 Then exhale, fold. 450 00:18:21,727 --> 00:18:23,849 Slide the left toes back. 451 00:18:23,849 --> 00:18:25,948 Lower the left knee down. 452 00:18:25,948 --> 00:18:27,975 With your breath, inhale. 453 00:18:27,975 --> 00:18:30,711 Sweep the arms all the way up and overhead. 454 00:18:30,711 --> 00:18:32,351 Navel draws in and up. 455 00:18:32,351 --> 00:18:33,320 Big stretch. 456 00:18:33,320 --> 00:18:35,214 Go a little deeper here. 457 00:18:35,214 --> 00:18:39,407 Find what feels good from a really supportive place. 458 00:18:39,407 --> 00:18:40,240 Makes it magical, 459 00:18:40,240 --> 00:18:41,711 and it'll make you keep coming back to your mat, 460 00:18:41,711 --> 00:18:43,463 because it's creating a real experience 461 00:18:43,463 --> 00:18:44,629 that you're in charge of. 462 00:18:44,629 --> 00:18:47,002 Inhale, reach the right... 463 00:18:47,002 --> 00:18:48,351 Right, why do I keep doing that? 464 00:18:48,351 --> 00:18:49,769 Reach both fingertips up. 465 00:18:49,769 --> 00:18:51,192 Navel draws in and up, 466 00:18:51,192 --> 00:18:54,409 and we straighten through the front leg. 467 00:18:54,409 --> 00:18:56,085 Then when you're ready, paint a wall. 468 00:18:56,085 --> 00:18:57,168 Take it down. 469 00:18:58,924 --> 00:18:59,757 Nice. 470 00:18:59,757 --> 00:19:00,590 Inhale. 471 00:19:00,590 --> 00:19:02,504 Open through the chest. 472 00:19:02,504 --> 00:19:03,337 Broaden. 473 00:19:03,337 --> 00:19:06,879 Let your heart energy shine forward. 474 00:19:06,879 --> 00:19:09,212 Then slowly rolling through, 475 00:19:10,047 --> 00:19:10,968 curl the back toes under. 476 00:19:10,968 --> 00:19:12,279 Lift the back knee. 477 00:19:12,279 --> 00:19:14,300 Once you feel steady here, 478 00:19:14,300 --> 00:19:15,133 sweep the arms up. 479 00:19:15,133 --> 00:19:16,050 Big inhale. 480 00:19:17,301 --> 00:19:20,324 Now, again, here, we know we can always lower that knee 481 00:19:20,324 --> 00:19:22,539 and be really true to our center of gravity today 482 00:19:22,539 --> 00:19:25,034 and what's going on. 483 00:19:25,034 --> 00:19:27,110 There's nothing more baller than that. 484 00:19:27,110 --> 00:19:27,981 That's why we're here. 485 00:19:27,981 --> 00:19:31,761 That's why the whole thing is called True. 486 00:19:31,761 --> 00:19:33,678 So, be honest and kind. 487 00:19:36,313 --> 00:19:37,986 If your back knee is lifted, bend it. 488 00:19:37,986 --> 00:19:40,125 Get your center right underneath you. 489 00:19:40,125 --> 00:19:41,910 Then everyone, big inhale. 490 00:19:41,910 --> 00:19:43,227 Exhale, twist. 491 00:19:43,227 --> 00:19:44,502 You can do this on the knee here. 492 00:19:44,502 --> 00:19:46,774 Right fingertips go all the way back. 493 00:19:46,774 --> 00:19:49,925 This requires us to connect to our center of gravity. 494 00:19:49,925 --> 00:19:52,724 Squeeze the inner thighs to the midline, 495 00:19:52,724 --> 00:19:55,641 and a big, open twist to the right. 496 00:19:56,655 --> 00:19:57,640 Then stay here. 497 00:19:57,640 --> 00:19:58,506 If you're new to the practice, 498 00:19:58,506 --> 00:20:01,801 maybe this is requiring a lot of focus and breath. 499 00:20:01,801 --> 00:20:03,832 You can go, stay there, 500 00:20:03,832 --> 00:20:07,291 or bring the left fingertips up high, a little experiment 501 00:20:07,291 --> 00:20:10,104 to throw you off your center of gravity. 502 00:20:10,104 --> 00:20:11,937 Front knee stays bent. 503 00:20:13,954 --> 00:20:14,927 Inhale. 504 00:20:14,927 --> 00:20:16,647 Exhale, draw the navel in. 505 00:20:16,647 --> 00:20:18,099 Feel strong, this connection. 506 00:20:18,099 --> 00:20:20,040 This is that third chakra connection 507 00:20:20,040 --> 00:20:22,957 as you slowly, really release slow, 508 00:20:24,092 --> 00:20:26,425 open warrior II to the left. 509 00:20:28,049 --> 00:20:29,299 Whoa, slippery. 510 00:20:34,651 --> 00:20:36,718 All this center work will actually keep you 511 00:20:36,718 --> 00:20:39,885 from injuring yourself, in my opinion. 512 00:20:40,753 --> 00:20:41,586 There are so many times 513 00:20:41,586 --> 00:20:43,505 where I've been in a close call situation 514 00:20:43,505 --> 00:20:45,627 there I feel like if I didn't have this training, 515 00:20:45,627 --> 00:20:47,965 it would have been an injury. 516 00:20:47,965 --> 00:20:50,327 It would have been a disaster. 517 00:20:50,327 --> 00:20:51,820 Inhale, reach the right fingertips 518 00:20:51,820 --> 00:20:53,527 forward, up, and back. 519 00:20:53,527 --> 00:20:54,787 Peaceful warrior. 520 00:20:54,787 --> 00:20:56,155 And then from here, 521 00:20:56,155 --> 00:20:56,988 we bring it back, 522 00:20:56,988 --> 00:20:58,749 extended side angle. 523 00:20:58,749 --> 00:21:00,904 Take the left fingertips to the sky. 524 00:21:00,904 --> 00:21:04,678 Claw through the outer edge of the back foot. 525 00:21:04,678 --> 00:21:06,095 Inhale and exhale 526 00:21:07,184 --> 00:21:09,943 to bring it all the way back to your lunge. 527 00:21:09,943 --> 00:21:10,776 Beautiful. 528 00:21:10,776 --> 00:21:11,865 Inhale, open the chest. 529 00:21:11,865 --> 00:21:14,568 Let your heart radiate forward. 530 00:21:14,568 --> 00:21:15,953 And then exhale, plant the palms. 531 00:21:15,953 --> 00:21:17,139 Last time, here we go. 532 00:21:17,139 --> 00:21:20,962 Dipping the hips to the right and to the left. 533 00:21:20,962 --> 00:21:23,421 Let's go it together. 534 00:21:23,421 --> 00:21:24,838 And to the right, 535 00:21:27,266 --> 00:21:28,599 and to the left. 536 00:21:30,404 --> 00:21:32,487 Third round to the right. 537 00:21:33,664 --> 00:21:34,497 And to the left. 538 00:21:34,497 --> 00:21:36,610 Keep your gaze out, neck long. 539 00:21:36,610 --> 00:21:37,688 Fourth round. 540 00:21:37,688 --> 00:21:38,771 To the right. 541 00:21:40,518 --> 00:21:41,351 And to the left. 542 00:21:41,351 --> 00:21:42,279 One more round. 543 00:21:42,279 --> 00:21:43,556 We've got this. 544 00:21:43,556 --> 00:21:44,639 To the right. 545 00:21:46,523 --> 00:21:48,582 And to the left. 546 00:21:48,582 --> 00:21:49,894 And then back to center. 547 00:21:49,894 --> 00:21:50,798 Take a deep breath in. 548 00:21:50,798 --> 00:21:54,153 Stick with me, and exhale, downward facing dog. 549 00:21:54,153 --> 00:21:54,986 Awesome. 550 00:21:56,132 --> 00:21:56,965 Beautiful. 551 00:21:58,691 --> 00:22:02,024 Now, listen to the sound of your breath. 552 00:22:03,075 --> 00:22:05,935 Claw through the fingertips, 553 00:22:05,935 --> 00:22:08,102 and then get really still. 554 00:22:09,716 --> 00:22:11,049 Close your eyes. 555 00:22:13,586 --> 00:22:14,419 Notice. 556 00:22:27,281 --> 00:22:28,114 Great job. 557 00:22:28,114 --> 00:22:29,675 Slow descent of the knees, 558 00:22:29,675 --> 00:22:31,722 down to the earth. 559 00:22:31,722 --> 00:22:33,550 Walk the knees together. 560 00:22:33,550 --> 00:22:36,289 Paint the hands all the way back 561 00:22:36,289 --> 00:22:40,305 towards the feet and allow your forehead to rest, 562 00:22:40,305 --> 00:22:41,388 child's pose. 563 00:22:44,947 --> 00:22:46,530 Now close your eyes 564 00:22:49,641 --> 00:22:50,513 and feel, 565 00:22:50,513 --> 00:22:52,125 you don't even have to force it, 566 00:22:52,125 --> 00:22:53,841 I don't think, after that vinyasa. 567 00:22:53,841 --> 00:22:58,008 The idea is that you can feel this pulsing sensation 568 00:23:02,189 --> 00:23:05,844 right in the center of your body as you breathe in and out, 569 00:23:05,844 --> 00:23:10,011 the compression of your belly on the tops of the thighs. 570 00:23:11,286 --> 00:23:13,048 And if this isn't an awesome position for you 571 00:23:13,048 --> 00:23:14,897 and you still wanna experiment with that, 572 00:23:14,897 --> 00:23:18,342 you can just hold your belly seated 573 00:23:18,342 --> 00:23:19,720 and close your eyes 574 00:23:19,720 --> 00:23:21,127 so that you're not distracted 575 00:23:21,127 --> 00:23:23,979 and feel that expansion and that softening, 576 00:23:23,979 --> 00:23:26,812 that expansion and that softening. 577 00:23:32,466 --> 00:23:34,723 And then take a couple more cycles of breath 578 00:23:34,723 --> 00:23:37,140 on your own to feel this out. 579 00:23:49,281 --> 00:23:51,479 And then slowly lift the hands, 580 00:23:51,479 --> 00:23:53,260 press them into the earth, 581 00:23:53,260 --> 00:23:55,042 and allow your hands and arms to guide you 582 00:23:55,042 --> 00:23:59,209 all the way through to a seat, back where we started. 583 00:24:06,540 --> 00:24:08,968 And then you're just gonna take the rib cage, 584 00:24:08,968 --> 00:24:11,131 and you're gonna draw some circles one way 585 00:24:11,131 --> 00:24:12,179 and then the other, 586 00:24:12,179 --> 00:24:15,359 as we've done before, but not for as long. 587 00:24:15,359 --> 00:24:18,120 And then allow the circle, 588 00:24:18,120 --> 00:24:19,430 once you've gone one way and then the other, 589 00:24:19,430 --> 00:24:20,750 to get smaller and smaller, 590 00:24:20,750 --> 00:24:23,824 and I highly encourage, invite, recommend 591 00:24:23,824 --> 00:24:25,177 that you close your eyes for this 592 00:24:25,177 --> 00:24:29,420 so that you can spiral your center of gravity 593 00:24:29,420 --> 00:24:31,767 just in on itself to where, yes, 594 00:24:31,767 --> 00:24:35,934 the spine is aligned so that the heart and the head 595 00:24:37,209 --> 00:24:39,042 are in the same plane, 596 00:24:41,711 --> 00:24:45,378 and then your center comes right underneath, 597 00:24:46,921 --> 00:24:50,282 and now, eventually, we become still, 598 00:24:50,282 --> 00:24:53,949 and we see this beautiful maybe glowing line 599 00:24:54,875 --> 00:24:56,201 from the base of the spine, 600 00:24:56,201 --> 00:24:58,534 all the way up to the crown. 601 00:25:02,868 --> 00:25:06,368 And then take a second to relax your body. 602 00:25:12,134 --> 00:25:14,801 Now draw the hands to the heart. 603 00:25:20,448 --> 00:25:22,531 Notice what it feels like 604 00:25:24,482 --> 00:25:26,656 to be in this state, 605 00:25:26,656 --> 00:25:30,172 to have this relationship to your center of gravity. 606 00:25:30,172 --> 00:25:32,758 Maybe this is just the beginning of a relationship 607 00:25:32,758 --> 00:25:36,591 with your center of gravity, which is amazing. 608 00:25:38,676 --> 00:25:40,426 To me, to you, to us. 609 00:25:41,507 --> 00:25:44,927 Bring your thumbs up to the third eye. 610 00:25:44,927 --> 00:25:47,141 Take a deep breath in, 611 00:25:47,141 --> 00:25:48,641 and exhale to bow. 612 00:25:51,171 --> 00:25:52,399 Namaste. 613 00:25:52,399 --> 00:25:55,899 (upbeat electronic music)