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- 'Sup everyone, 
and welcome to True,

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your 30 day yoga journey.

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Adriene here, and Benji 
is here to join me as well,

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and we have a lucky day 
13 practice here for you.

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Today we're focusing 
on strength and harmony.

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Let's get started.

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(light music)

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Alright, my buddies, 
let's begin standing today.

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We're gonna take the feet out

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just a little bit 
wider than your hips,

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and your gonna turn

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thy toes out just a hair.

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Then right away, let's 
connect to the energetic body

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to support the spine,

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that which 
literally holds you up,

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by drawing the 
navel in, reconnecting

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to that center practice,

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and lengthening 
the tailbone down.

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And actually, go ahead and take

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one hand to the front 
and one hand to the back,

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and just feel that shift.

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So, we're not 
necessarily tucking the pelvis,

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but there is an awareness 
of a lengthening down

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and a lifting up.

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And for most, especially 
if this is a new thing,

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you'll kinda feel your glutes
turn on here right away.

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Then make sure you're 
not tightening in the glutes,

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but they're just 
engaged if that's the case.

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And then everyone bring 
your hands to your heart.

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So, playing off the 
connect from yesterday,

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we have a 
strengthening practice,

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but it does not 
have to mean harder,

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and pushing, and faster.

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I'm here to invite us all

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to realize and remember

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and continue to 
return to this idea that

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we don't always have 
to be in pain to gain.

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In fact, let's not.

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(laughing)

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And say we did.

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So, lift the 
sternum to the thumbs,

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take a deep breath in, 
and on an exhale,

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relax your shoulders.

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In fact, I see it 
all the time in the

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message boards and on Twitter,

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people don't expect to get
their butts kicked in yoga,

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in particular 
with Yoga With Adriene,

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but it happens.

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So, let's play with 
strength and harmony today.

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(humming)

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♪ Tell me what you gonna do ♪

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♪ Do or die ♪

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Bend the knees, 
let's start to drop our centers

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down in space.

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So really, your knees bend,

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just playing off 
yesterday's practice,

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because your center 
begins to come down.

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And then many 
people start to panic here.

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Oh gosh, oh gosh, what do we do?

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So just be really present with,

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okay, I'm gonna 
support my center of gravity

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by lengthening tailbone down,

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knees might wanna fall in here.

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We'll hold, 
steadfast and strong here

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to being kind to the knees

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by pressing into the 
outer edges of the feet.

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And now more 
muscles start to turn on.

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Heyo.

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But we keep a 
soft, relaxed face.

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We start to use this 
challenge to connect to

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a deeper part of ourselves, 
which is the breath,

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so your breath 
will start to change.

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And you have this line 
that we towed on perspective

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of, like, do I have 
to go hard and fast,

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or can I soften 
within the challenge of this,

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what we call in yoga, 
Goddess Pose,

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or some people 
call it Horse Pose.

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I think God or 
Goddess Pose is lovely,

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no offensive to 
the horses out there.

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I was a horse girl too.

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I am probably a horse girl.

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Once a horse girl, 
always a horse girl.

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Okay, shut up, Adriene.
Here we go.

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Open the palms wide, let's go
full on goddess here to begin.

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If you're starting 
to sweat and shake,

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that's the idea.

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Let it affect your breath,

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let it affect your 
spirit, breathe deep.

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Press into the 
outer edges of the feet.

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If this is too much, 
you can keep

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the hands on the waistline here.

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Elbows go out wide, 
backs of the palms pull back

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and we inhale, open the chest.

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We're here for five, 
maybe sink a little deeper.

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Four, three, two,

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I love you too, and one.

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Slowly begin to come up,
hands come back to the heart.

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Claw through the toes here,

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draw energy up from the arches,

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lift from the pelvic floor.

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You got it, inhale.

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Exhale, soften, and release.

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No stress or tension in 
the neck, the shoulders.

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Keep a little sense of humor.

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You know, the idea is that
we are coming into harmony,

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this harmonization 
with your true self,

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so how you 
handle things is a great

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reflection, for me, anyway.

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It's a great little 
mirror of my true self,

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and how do I want to be?

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What type of 
person do I wanna be,

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this reactionary person, or
this kinda person that sees

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only the challenge, or can I

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connect to a different 
way of being within that.

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So, that said, you know 
we're going back into it.

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Here we go, inhale.

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Exhale, bend the knees.

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Find your foundation.

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And then we'll open up.

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Sink a little deeper, and allow
this to affect your breath,

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nice and controlled.

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Head over heart, 
heart over pelvis,

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press into the 
outer edges of the feet,

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pull the backs 
of the palms back,

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lift your chest, 
stretch through the pecs,

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breathe a little deeper.

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Building strength, 
transformation,

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definitely toning 
the body does so good,

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but a little bit more, right?

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As we sink down and go, 
"How am I gonna react in this

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"as my body starts 
to tremble and shake?"

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And if you need a 
little more to explore,

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lift your right heel, 
and then put it down,

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and then lift your left heel, 
and then put it down,

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and now lift 
both heels and lift up

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from your pelvic floor.

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You got the 
training, you got it.

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Inhale and then exhale, 
release everything,

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slowly come to stand, 
hands come together,

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take the deepest 
breath you've taken all day,

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and then exhale, let it all go.

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I love you too, I know
everyone's gonna love me today.

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Strength and harmony.

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Trying so hard not to do bone
thugs over and over again.

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Turn the left toes in, 
turn the right toes out,

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inhale, reach 
your fingertips out,

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exhale, bend your front knee.

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Inhale to lift it up, 
straighten the front leg,

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exhale, bend your front knee.

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Strong gaze forward 
as you inhale and exhale.

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Strong legs, feel your muscles,

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honor them by really 
noticing what's going on.

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Great, then the next time 
your front leg is straight,

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keep it straight, we're 
gonna bump the hips out,

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reach the right 
fingertips forward,

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and slowly tilt down, 
keeping your center engaged,

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so tap into that connection
from yesterday, Triangle Pose.

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Big stretch here, 
open through the chest.

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Fingertips can 
come down to the earth

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or to a block, but let's see,

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we're not gonna 
be here for long,

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if you can use your center work,

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cinching upper 
abdominals and lower belly

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in towards the 
middle to breathe here

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and to be here fully 
for five, four, three,

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breathe, two, and on 
the one, navel draws in

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and we come all the way back up.

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Bend your front knee, 
Warrior II.

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Inhale, Peaceful Warrior.

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Keep it soft and easy here.

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And then exhale, 
we're just gonna come

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all the way back to center.

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Straighten both legs, 
turn both toes in,

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pull the pinkies back.

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Own it here, big energy state,

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big, proud heart lifting strong.

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In kids' yoga, I have 
the kids go, "I am strong."

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And for me, getting 
back to my true self

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is getting back 
to that child in me,

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so let's all do it.

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Inhale, exhale, 
strong, I am strong.

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Arms are dying!

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Okay, here we go, let's 
take a break with the arms.

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I'm not that cruel.

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Take a little break 
with your arms, just in case.

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We have all different types
of people practicing here,

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so you gotta remember, I'm
trying to take care of everyone.

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When you're ready, 
send the legs out, arms out.

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Left toes out, right toes in.

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Pull it back, inhale, 
exhale, bend your front knee,

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Warrior II.

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And find a little 
flow with your breath,

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inhaling to straighten, 
or you can exhale here too,

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but just moving 
with your breath.

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When the arms do get tired here,

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the legs start 
to really turn on.

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Just be really 
conscious in your reaction.

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Maybe surprise yourself.

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Awesome work, and the next
time your left leg is straight,

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really pull up 
through that left hip crease,

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bump the hips back.

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Fingertips continue 
to reach out, out, out,

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and we'll slowly, 
with strong legs,

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begin to find that tilt.

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Triangle Pose, 
connect to your center,

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loop the 
shoulders back, lean back,

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spiral your heart 
up towards the sky,

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breathe, and then 
find a softness here as you

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play with that 
stability, that strength.

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Five, four, three, 
breathe deep, two,

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and then slowly, 
from the middle,

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come all the way back up.

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Warrior II, strong and steady.

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And then Peaceful Warrior, 
flip the script,

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press into the outer edge of
your back foot, big stretch,

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and then come back 
to your Warrior II.

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Nice, straighten 
through the front leg,

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turn the left toes in, 
hands come to the waistline.

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Close your eyes or bring your
gaze downward, past your nose,

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and notice your breath.

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So we have this 
superhero pose here.

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Press into the 
outer edges of the feet,

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and you're gonna step 
back on your mat a little here

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as we prepare for a 
wide legged forward fold.

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Inhale, exhale, and again,

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energy draws up from the arches.

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When we press 
into the outer edges,

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you can feel your inner 
thighs engaged, strong legs,

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lift up through the front body,

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ground through the back body.

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Such a power pose, 
feel it, live it, be it, strong.

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Inhale.

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Keep the strong 
legs as you exhale.

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Begin to lead with 
your heart forward.

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Take a look down in the pond,

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broaden through 
the back of the neck,

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and then continue 
the journey down.

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Fingertips might come to 
the earth here, or palms.

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Continue to 
breathe here, breathe deep.

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If the palms are ready to walk

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a little further back 
in towards the arches,

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you might take it there.

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Maybe to forearms.

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This is an 
intense stretch, so please

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marry a beautiful, 
strong breath to it.

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And then, as you're ready,
slowly begin to walk back up,

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engage your core, 
strong legs remain,

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hands come to the 
waistline, and we just come

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all the way back up 
the way we went down,

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00:12:12,865 --> 00:12:16,502
bringing the shoulder blades
together, elbows together,

251
00:12:16,502 --> 00:12:19,272
drawing together to 
come all the way up.

252
00:12:19,272 --> 00:12:22,245
Beautiful, inhale in, exhale,

253
00:12:22,245 --> 00:12:25,745
step or hop to the center.

254
00:12:25,745 --> 00:12:28,114
Feet together, 
really together, nice work,

255
00:12:28,114 --> 00:12:30,683
zip the legs up, so really
squeeze the legs together,

256
00:12:30,683 --> 00:12:31,818
this should feel really good,

257
00:12:31,818 --> 00:12:34,821
and we're gonna interlace the
fingertips behind the back,

258
00:12:35,755 --> 00:12:39,292
palms together, 
knuckles drawn down and away.

259
00:12:39,292 --> 00:12:41,494
Again, really squeeze 
the legs together here

260
00:12:41,494 --> 00:12:42,662
as you lift your chest.

261
00:12:47,133 --> 00:12:49,636
And then release 
the arms, and slowly

262
00:12:49,636 --> 00:12:51,938
we'll walk to the 
front of the mat, nice work.

263
00:12:54,507 --> 00:12:56,609
When you get there, feet 
together, really together,

264
00:12:56,609 --> 00:12:58,845
you can find your yogi 
toes, maybe play with that,

265
00:12:58,845 --> 00:13:02,115
and then here we go, big 
inhale to reach for the sky.

266
00:13:02,115 --> 00:13:05,218
Strong legs, strong focus out.

267
00:13:06,319 --> 00:13:08,955
Exhale, fold all the way down.

268
00:13:11,891 --> 00:13:15,161
Inhale halfway, 
lift your vision.

269
00:13:15,161 --> 00:13:16,596
Exhale, fold.

270
00:13:17,597 --> 00:13:21,501
Now, plant the palms, 
step it back, plank pose.

271
00:13:21,501 --> 00:13:23,936
Just like yesterday, 
dip the right hips down.

272
00:13:23,936 --> 00:13:24,804
You're like, "No!"

273
00:13:26,105 --> 00:13:30,143
And then the left, 
and then the right again,

274
00:13:31,577 --> 00:13:35,748
and then the left, 
and then the right again,

275
00:13:37,216 --> 00:13:39,352
and then the left, and 
then here's our fifth round,

276
00:13:39,352 --> 00:13:41,654
we got it, and 
then the right again,

277
00:13:42,922 --> 00:13:44,090
and then the left.

278
00:13:45,258 --> 00:13:46,893
Yes!

279
00:13:46,893 --> 00:13:50,930
Inhale to plank again, 
exhale to your dog.

280
00:13:50,930 --> 00:13:54,367
Gettin' strong, my 
friends, you got it.

281
00:13:56,569 --> 00:13:59,706
In Downward Dog, inhale, 
lift the right leg up high,

282
00:13:59,706 --> 00:14:01,074
and exhale, bend the right knee.

283
00:14:01,074 --> 00:14:02,308
You're gonna open up.

284
00:14:03,976 --> 00:14:06,113
Breathe, long puppy belly here.

285
00:14:07,647 --> 00:14:10,416
And then inhale, 
straighten the right leg,

286
00:14:10,416 --> 00:14:12,985
and exhale, bring it 
all the way up and through.

287
00:14:14,520 --> 00:14:16,989
Pivot on the back foot, 
and from here,

288
00:14:16,989 --> 00:14:19,158
you're gonna bring 
your right fingertips

289
00:14:19,158 --> 00:14:20,660
in line with your right arch,

290
00:14:20,660 --> 00:14:23,162
or you're gonna 
bring the right elbow

291
00:14:23,162 --> 00:14:25,331
to the top of the right thigh.

292
00:14:25,331 --> 00:14:27,533
And then inhale, 
Extended Side Angle,

293
00:14:27,533 --> 00:14:30,870
left fingertips reach up 
toward the sky, stay there,

294
00:14:30,870 --> 00:14:33,940
or hug lower ribs 
in and take that arm

295
00:14:33,940 --> 00:14:35,174
all the way to the front.

296
00:14:40,012 --> 00:14:42,315
And keep up with 
your beautiful breath.

297
00:14:42,315 --> 00:14:45,618
Inhale, exhale to 
bring it back down.

298
00:14:46,819 --> 00:14:48,855
Left hand comes to the earth,
keep the legs where they are,

299
00:14:48,855 --> 00:14:51,124
inhale, right 
fingertips to the sky.

300
00:14:51,124 --> 00:14:52,959
Lift up from the 
pelvic floor here,

301
00:14:52,959 --> 00:14:55,261
connect to your 
center, and then exhale,

302
00:14:55,261 --> 00:14:57,096
bring it all the way down.

303
00:14:57,096 --> 00:14:59,966
Plant the palms, 
step the right toes back.

304
00:14:59,966 --> 00:15:03,069
Yep, right hip goes down.

305
00:15:03,069 --> 00:15:05,338
Come back to center, 
left hip goes down.

306
00:15:05,338 --> 00:15:07,306
Really getting 
into the obliques here.

307
00:15:07,306 --> 00:15:08,674
You can come 
onto the forearms here

308
00:15:08,674 --> 00:15:10,510
if it's too much on the arms.

309
00:15:10,510 --> 00:15:14,514
Here we go, 
right, and then left.

310
00:15:14,514 --> 00:15:15,715
Forearms would look like this,

311
00:15:15,715 --> 00:15:19,852
right, and then left, and 
then right, and then left,

312
00:15:22,321 --> 00:15:23,723
and then do one 
more, here we go,

313
00:15:23,723 --> 00:15:26,942
right, and then left, yes,

314
00:15:26,942 --> 00:15:30,797
and then Plank Pose to inhale

315
00:15:30,797 --> 00:15:32,598
and Downward Facing Dog 
to exhale.

316
00:15:34,534 --> 00:15:38,274
You're doing great, 
beautiful, strong,

317
00:15:38,274 --> 00:15:41,274
connected, beautiful.

318
00:15:41,274 --> 00:15:43,342
Left leg lifts high, 
big breath in.

319
00:15:44,343 --> 00:15:46,646
Exhale, bend your left knee, 
and when you're ready,

320
00:15:46,646 --> 00:15:47,847
begin to open it up.

321
00:15:49,682 --> 00:15:51,851
Nice, inhale, 
straighten the left leg,

322
00:15:51,851 --> 00:15:54,453
and then slowly bring 
it all the way up and in.

323
00:15:55,321 --> 00:15:57,523
Pivot on the back 
foot, and then again,

324
00:15:57,523 --> 00:15:59,125
Extended Side Angle, you can

325
00:16:00,159 --> 00:16:01,794
experiment with 
the left fingertips

326
00:16:01,794 --> 00:16:02,995
coming to the ground first,

327
00:16:02,995 --> 00:16:04,397
front knee over front ankle.

328
00:16:06,566 --> 00:16:08,000
Or lift it up 
high, give yourself

329
00:16:08,000 --> 00:16:11,571
a little more space, 
coming onto the elbow.

330
00:16:13,272 --> 00:16:16,642
And then connect to 
your center, strong back leg.

331
00:16:16,642 --> 00:16:18,010
Maybe you take that right arm

332
00:16:18,010 --> 00:16:19,445
all the way up and overhead.

333
00:16:25,151 --> 00:16:28,221
Beautiful, inhale in, 
exhale, bring it all the way

334
00:16:28,221 --> 00:16:31,257
back to your lunge, 
keep the legs where they are,

335
00:16:31,257 --> 00:16:33,392
right hand comes to 
the earth and inhale,

336
00:16:33,392 --> 00:16:36,762
lift up from your 
center, big twist.

337
00:16:41,701 --> 00:16:44,904
Inhaling again, and 
then exhale to bring it down.

338
00:16:44,904 --> 00:16:47,607
Amazing, plant the 
palm, step it back.

339
00:16:47,607 --> 00:16:49,208
Last round, let's go!

340
00:16:49,208 --> 00:16:50,843
Lowering with the right.

341
00:16:52,245 --> 00:16:55,214
Back to center, and to the left.

342
00:16:55,214 --> 00:16:57,783
You can count 
'em out, five rounds.

343
00:17:01,053 --> 00:17:04,522
Two, here we go 
with number three,

344
00:17:06,125 --> 00:17:07,627
and four.

345
00:17:09,628 --> 00:17:11,297
Don't forget, you can 
come onto the forearms here,

346
00:17:11,297 --> 00:17:13,465
and five, 
let's do it, you got it!

347
00:17:14,800 --> 00:17:16,636
Beautiful, then inhale to plank,

348
00:17:16,636 --> 00:17:19,739
and exhale to 
Downward Dog, stick with me.

349
00:17:20,772 --> 00:17:24,410
Inhale in and exhale, 
lion's breath, tongue out.

350
00:17:27,179 --> 00:17:29,815
Okay, take one more 
breath in here, you got it.

351
00:17:30,983 --> 00:17:33,085
And this time, as you 
exhale, bend your knees,

352
00:17:33,085 --> 00:17:36,022
and soft landing, 
slowly bring them to the earth.

353
00:17:37,356 --> 00:17:40,293
Bring the toes in, 
take the knees out,

354
00:17:40,293 --> 00:17:42,828
inhale to look forward, 
stretch your belly,

355
00:17:42,828 --> 00:17:46,332
and then exhale to 
soften the hips back.

356
00:17:47,500 --> 00:17:49,468
From here, 
forehead comes to the earth,

357
00:17:49,468 --> 00:17:51,704
and we're gonna 
go namaste shark fin.

358
00:17:52,738 --> 00:17:56,475
If you're like, 
"What?" you're gonna

359
00:17:56,475 --> 00:17:58,411
bring your palms 
together, you're gonna walk

360
00:17:58,411 --> 00:18:01,514
the elbows out so you 
get this nice stretch,

361
00:18:01,514 --> 00:18:03,449
and then you're 
gonna melt the heart down,

362
00:18:03,449 --> 00:18:06,552
your shark fin here is 
gonna come all the way up

363
00:18:06,552 --> 00:18:08,487
and behind the head or neck,

364
00:18:08,487 --> 00:18:10,756
and you should feel a 
lovely little stretch here

365
00:18:10,756 --> 00:18:14,226
as you continue to breathe 
and soften the hips back.

366
00:18:17,330 --> 00:18:19,865
Now, close your 
eyes and let's reconnect

367
00:18:22,168 --> 00:18:23,769
with why you're here.

368
00:18:25,471 --> 00:18:27,373
Ooh yeah, just drop that bomb.

369
00:18:27,373 --> 00:18:29,408
Why are you here, 
why are you doing this?

370
00:18:37,717 --> 00:18:38,684
Inhale in.

371
00:18:40,286 --> 00:18:43,356
And exhale to 
release namaste shark fin.

372
00:18:44,857 --> 00:18:46,158
Slowly come up all the way

373
00:18:46,158 --> 00:18:47,526
back up to all fours.

374
00:18:48,561 --> 00:18:50,496
I'm laughing 
because I just call it that,

375
00:18:50,496 --> 00:18:55,099
like that's what it 
says in the Hatha Yoga books.

376
00:18:56,635 --> 00:18:59,972
Come all the way through and
onto your back, by golly.

377
00:19:01,574 --> 00:19:03,743
(humming)

378
00:19:05,678 --> 00:19:07,813
♪ Tell me what you gonna do ♪

379
00:19:07,813 --> 00:19:10,916
♪ Live or do or die ♪

380
00:19:10,916 --> 00:19:13,319
Okay, strength and harmony.

381
00:19:13,319 --> 00:19:15,388
This is the last beat.

382
00:19:15,388 --> 00:19:16,522
We got this guys.

383
00:19:16,522 --> 00:19:18,657
Let's start by giving 
yourself a great big hug.

384
00:19:18,657 --> 00:19:20,526
It should feel really good.

385
00:19:20,526 --> 00:19:23,529
Oh yeah, feel your back 
supported by the yoga mat.

386
00:19:25,231 --> 00:19:27,433
You want a good body?

387
00:19:27,433 --> 00:19:29,402
Well, if you want that, 
you gotta focus on

388
00:19:29,402 --> 00:19:33,572
what feels good first, 
and then oh my gosh,

389
00:19:34,440 --> 00:19:36,375
watch the magic unfold.

390
00:19:38,110 --> 00:19:40,112
And wanting to 
have a fit, rockin',

391
00:19:40,112 --> 00:19:43,449
slammin' strong body, 
there's nothing wrong with that.

392
00:19:43,449 --> 00:19:44,417
Sign me up.

393
00:19:45,384 --> 00:19:47,286
But the how and the why.

394
00:19:48,988 --> 00:19:51,157
(humming)

395
00:19:52,892 --> 00:19:56,495
Okay, bring the hands now, 
ready guys, to the knees.

396
00:19:57,596 --> 00:19:59,065
Then send your knees out,

397
00:19:59,065 --> 00:20:00,633
and you lengthen 
your tailbone out,

398
00:20:00,633 --> 00:20:02,902
and just let the 
feet go soft here.

399
00:20:02,902 --> 00:20:04,537
You can do a little 
kick, kick, kick actually.

400
00:20:04,537 --> 00:20:06,939
It should feel good 
after all the Downward Dogs.

401
00:20:09,842 --> 00:20:11,977
And then relax your shoulders

402
00:20:14,880 --> 00:20:16,394
and close your eyes.

403
00:20:26,158 --> 00:20:29,962
A little love for the spine
here, one more breath.

404
00:20:37,903 --> 00:20:40,706
And then from here, 
drop the elbows down,

405
00:20:40,706 --> 00:20:43,109
lift the shins 
parallel to the ceiling,

406
00:20:43,109 --> 00:20:44,510
and then bring the knees forward

407
00:20:44,510 --> 00:20:45,544
a little bit if you need to,

408
00:20:45,544 --> 00:20:46,912
so that you can 
feel your lower back

409
00:20:46,912 --> 00:20:48,681
really kiss the mat.

410
00:20:52,218 --> 00:20:55,621
Then bring your fingertips 
to your temples today,

411
00:20:55,621 --> 00:20:58,891
palms face up, 
elbows really wide,

412
00:20:58,891 --> 00:21:01,861
inhale in, and exhale,
lift your head,

413
00:21:01,861 --> 00:21:05,464
your neck, 
your shoulders, your heart,

414
00:21:05,464 --> 00:21:07,199
and instead of 
looking in between your legs,

415
00:21:07,199 --> 00:21:09,668
look up, keep the chest open.

416
00:21:09,668 --> 00:21:13,806
Inhale in, exhale, 
right shoulder comes into

417
00:21:13,806 --> 00:21:18,277
the center of your body, 
and right elbow twists.

418
00:21:18,277 --> 00:21:20,513
And then inhale, 
come back to center.

419
00:21:20,513 --> 00:21:22,848
Oh, I forgot to say 
extend your right leg, sorry.

420
00:21:22,848 --> 00:21:24,116
Intuitively, I bet you did it.

421
00:21:24,116 --> 00:21:25,784
And then cross it over.

422
00:21:27,720 --> 00:21:28,754
Inhale to center.

423
00:21:28,754 --> 00:21:30,523
So, essentially we're 
kissing elbow to knee,

424
00:21:30,523 --> 00:21:32,925
but careful not to move 
your knee to your elbow.

425
00:21:37,730 --> 00:21:41,795
Keep it going, 
inhale to center,

426
00:21:41,795 --> 00:21:43,035
exhale to twist.

427
00:21:43,035 --> 00:21:44,503
If you want, you can 
interlace the fingertips

428
00:21:44,503 --> 00:21:46,405
behind your back 
to cradle the head.

429
00:21:47,373 --> 00:21:48,207
Just giving options.

430
00:21:48,207 --> 00:21:49,508
Scoop the tailbone up.

431
00:21:51,010 --> 00:21:54,346
Slow and steady, careful 
not to bring knee to elbow,

432
00:21:54,346 --> 00:21:56,115
but take your 
elbow to your knee.

433
00:21:57,049 --> 00:21:59,818
Oh yeah, here we 
go, last beat after this

434
00:21:59,818 --> 00:22:02,288
it's relaxation 
time, because sometimes

435
00:22:02,288 --> 00:22:06,158
you need to relax to succeed.

436
00:22:10,930 --> 00:22:13,265
Oops, I just brought 
my knee to my elbow.

437
00:22:13,265 --> 00:22:15,668
Inhale, look up, 
exhale to twist.

438
00:22:20,706 --> 00:22:25,311
Great, do one more on 
each side, you got it.

439
00:22:25,311 --> 00:22:28,781
And then do one more 
on each side, you got it.

440
00:22:28,781 --> 00:22:30,616
What's your reaction like, 
what's your reaction like?

441
00:22:30,616 --> 00:22:32,618
Come back to center, 
you got this, inhale.

442
00:22:32,618 --> 00:22:35,020
Send the toes up, fingers up.

443
00:22:35,020 --> 00:22:38,290
We're gonna pulse for ten, nine,

444
00:22:39,225 --> 00:22:43,395
eight, seven, six,

445
00:22:43,395 --> 00:22:46,616
five, four,

446
00:22:46,616 --> 00:22:50,069
three, two, and one.

447
00:22:50,069 --> 00:22:54,006
Relax everything.

448
00:22:54,006 --> 00:22:57,543
Send the legs out long.

449
00:22:57,543 --> 00:22:58,510
Pet your belly.

450
00:23:03,382 --> 00:23:06,986
Take a deep breath in 
and exhale, sigh it out.

451
00:23:07,853 --> 00:23:10,356
Let your arms come 
gently at your side,

452
00:23:10,356 --> 00:23:12,124
and if there's 
anything you're craving now,

453
00:23:12,124 --> 00:23:14,526
a little supine twist 
or anything at all,

454
00:23:14,526 --> 00:23:16,595
feel free to take 
it here, Happy Baby.

455
00:23:30,242 --> 00:23:32,111
And then take a 
second to close your eyes

456
00:23:32,111 --> 00:23:33,746
and just allow 
your breath to return

457
00:23:33,746 --> 00:23:35,648
to its natural ebb and flow.

458
00:23:37,650 --> 00:23:40,185
Snuggle your shoulder blades
underneath your heart space

459
00:23:40,185 --> 00:23:42,855
to soften through 
the neck and shoulders,

460
00:23:42,855 --> 00:23:44,757
and then we'll end with this,

461
00:23:44,757 --> 00:23:49,207
this consideration 
that in order to

462
00:23:51,063 --> 00:23:54,366
be fulfilled, to succeed, 
whatever it is we're after,

463
00:23:54,366 --> 00:23:57,403
we have to understand 
the importance of the balance

464
00:23:57,403 --> 00:24:01,206
of both the 
strength and the softness.

465
00:24:01,206 --> 00:24:02,408
That's the harmony today,

466
00:24:02,408 --> 00:24:05,744
the sthira and the sukha,

467
00:24:05,744 --> 00:24:07,212
the light, the dark,

468
00:24:08,447 --> 00:24:10,482
the good angel, the bad angel,

469
00:24:13,118 --> 00:24:14,432
the sun and the moon.

470
00:24:21,994 --> 00:24:24,596
I think I hear a 
marching band outside my window,

471
00:24:24,596 --> 00:24:25,998
which is really awesome.

472
00:24:29,868 --> 00:24:31,870
Tell me what you 
heard, if anything,

473
00:24:31,870 --> 00:24:33,772
down in the 
comments section below.

474
00:24:33,772 --> 00:24:36,775
Tell me if you heard 
anything in your practice.

475
00:24:36,775 --> 00:24:38,410
Share it with the gang.

476
00:24:38,410 --> 00:24:40,045
Love you guys, let's 
bring the palms together,

477
00:24:40,045 --> 00:24:42,548
take a deep breath in, 
start to open your eyes

478
00:24:42,548 --> 00:24:44,183
if they're not already.

479
00:24:45,217 --> 00:24:47,853
And we bow to each other, 
to the awesome in me,

480
00:24:47,853 --> 00:24:51,824
the strong, 
beautiful person inside me.

481
00:24:51,824 --> 00:24:55,761
Not just my muscles, but the
strong person that is me,

482
00:24:55,761 --> 00:24:57,830
and the strong 
person that is you,

483
00:25:00,299 --> 00:25:02,401
and to everything in between.

484
00:25:02,401 --> 00:25:03,902
Nice work today, 
drink lots of water.

485
00:25:03,902 --> 00:25:05,504
Love you, see you tomorrow.

486
00:25:06,405 --> 00:25:08,073
Namaste.

487
00:25:08,073 --> 00:25:11,543
(light music)