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- Hello everyone 
and welcome to True,

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your 30-day yoga journey.

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It's day 16, sweet 16.

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And today, we're returning 
to the topic of self love.

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Let's get started.

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(uplifting music)

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Alrighty, everyone, 
let's begin seated.

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So come on down to the ground.

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Take your time.

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And as you ease in today's
practice, think of our theme.

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Self love.

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So even as you come into 
your seat, just kind of soften.

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We're building 
upon our other practices

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so keep the things that have
resonated in mind, perhaps.

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And then when you 
finally get down here,

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you're gonna 
take the left heel in

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and nice and easy, 
take the right leg

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and you're gonna keep the toes
away 'cause it's always good

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to just be 
overprotective of the knees.

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And you're gonna bring 
it around and behind you.

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So you have one 
leg in and one leg out.

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Then ground 
through your sit bones.

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So, take a second to adjust.

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And then if you're 
feeling a great big stretch here

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in the right hip 
already in that hip socket,

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sit up nice and tall.

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So take some pressure out of it

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by drawing some 
energy up through the spine.

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Again, building on 
our previous practices.

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And then bringing 
the hands together.

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All right, Benji's 
getting really vocal, wow.

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Bring the hands 
together for a moment

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to just connect to each other.

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We are over the halfway mark.

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Amazing.

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It really is amazing.

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In our world today, 
this type of practice at home

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is just so important

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and it's so awesome.

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Just cheers to you.

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Namaste, it's so 
awesome that we're here

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and we're doing this together.

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So, take a deep breath in.

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And as you exhale, 
relax your shoulders

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and just feel that sentiment.

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I'm awesome, 
you're awesome, we're awesome

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for showing up here.

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And then close your eyes

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and gently begin 
to deepen your breath.

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And again, see if you 
can sit up a little taller

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so if you're kind of 
collapsing in this pose,

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it might even hurt a little bit.

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That good hurt.

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Just kidding, no pain.

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So start to lift 
up from the earth.

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Let the legs remain heavy and
gently deepen your breath.

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Today's practice is 
one of my favorite topics

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if not my favorite topic

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and it's gonna be 
the topic of the year.

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You'll often hear me 
say make it cool again.

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Self love.

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An ongoing regular practice.

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Not something we tap 
into when we're down and out

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or when we're in that kind
of fight-or-flight mode

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but rather a regular practice.

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Make sure you're taking at least

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one nice full loving 
breath in and out here.

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And then just let one 
breath evolve into the next.

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So in other words, 
go easy on yourself

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but make sure that 
you're breathing deep

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that you keep 
returning to the breath.

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So the mind will wander, 
thoughts will wander,

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you'll be distracted but keep
coming back to your breath

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because for me, that is the
ultimate act of self love.

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Returning to 
conscious breath every time

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you feel like you 
get away from yourself.

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Alright, inhale.

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Exhale, then open 
eyes if you haven't already

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and we're gonna 
release the fingertips

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and we're gonna 
take them to the left.

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So we're gonna 
slowly shift over on

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to the left glute, left hip.

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Fingertips are 
gonna come to the ground.

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And check it out.

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Take an active moment 
here to open the shoulders,

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rotate them out, elbow creases

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towards the 
left side of your mat

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or left side of your room.

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And here we are.

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And you're gonna start to feel
a stretch in the front body.

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Think Cobra or Pigeon Pose here.

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And of course, if you 
feel any sensation

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that doesn't feel 
good in the lower back,

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you're just gonna come up

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and maybe take 
one hand to the knee

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instead of going 
all the way out.

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And I kinda like this pose.

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We can have a 
little fun you know.

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Self love isn't 
just again, this like,

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oh, I've hit rock bottom.

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I have to tap 
into loving myself now.

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How about we 
practice it regularly

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so it's easier to access?

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So making it fun helps.

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So give yourself an image here.

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Ariel on the rock or 
just like hey, girl, hey

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or whatever, whatever.

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Creativity.

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Breathe deep, 
one more big inhale.

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And then exhale, release.

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We're gonna come into a twist.

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So you can lift the 
arms, elbows for fun

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and find a 
little finessing here.

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We're gonna 
talk about that later

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and then oh, 
here we go, a twist.

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Nice twist as you lift up
from the pelvic floor again.

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Lift your sternum, 
lift your heart

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and continue to connect with
your breath, your song.

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So we'll use this practice
today to find moments, areas

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where we feel like 
we're kind of resistant.

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Resisting to love.

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Because if 
you're resisting to love

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in moments or areas on your mat,

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I guarantee you, 
there are moments and areas

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off the mat in your life 
where you're probably also

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resisting to love.

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And so we're gonna 
try to find those places.

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Identify them so that we can

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not fight

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take in the love, tend to our
most important relationship.

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Inhale in, exhale, release.

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Check it out.

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Brighten or awaken.

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Give energy to 
the right toes, again,

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to protect the right knee

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and you're gonna bring 
this foot all the way in.

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Cross the ankles, 
sit up nice and tall.

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Inhale, and exhale, 
relax the shoulders.

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And then switch, 
right heel in, left leg out.

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Keep the toes awake.

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That's a good general rule if
you're new to the practice.

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Just to keep the toes awake

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whenever you're dealing

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with rotation of

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the hip and the knee.

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Notice how this 
side feels different.

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And then when you feel grounded,
bring the palms together.

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And again, let's 
return to the breath.

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Inhaling lots of love in.

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And exhaling lots of love out.

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And I highly suggest 
you close your eyes here

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just so you can feel and kind
of get into that sensation

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in the hip socket in a 
way that's just different

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if you have your eyes open and
you're watching the screen.

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So close your eyes 
and just feel it out here.

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Start to lift up from 
the base of the spine again.

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Keep the toes a little active.

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You got this, inhaling 
deeply and then extending,

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elongating that exhale.

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Notice where your thoughts go.

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This is challenging work.

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I mean it's a lot 
easier to just kind of jump in

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and do the vinyasa and find
all the functional movement

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and then call it a day 
but this is the good stuff

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so breathe deep.

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You're doing great.

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It's not all always comfortable

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and if we exercise the 
same muscles over and over,

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we're never really evolving 
or unlocking new spaces.

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The places that are resisting
love just stay that way.

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♪ And you will not 
reach your full potential ♪

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That was a new tune.

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Inhale.

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Exhale, release 
that moment, done.

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Fingertips are 
now come to the right.

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And again, if you start 
to find your rotation here

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and lift up through the chest
and feel that long puppy belly

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and you feel it in your 
lower back, just ease up.

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Back up the truck a 
little bit and stay here.

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Make sure you take a moment to
actively rotate the shoulders

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so you can find that 
lift up through the chest

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and through the crown.

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Back toes are staying nice and
active here breathing deep.

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Imagine yourself in 
Cobra or Up Dog here.

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Maybe even One-Legged Pigeon.

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Shoulders tugged 
down away from the ears.

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You're breathing, you're
settling into today's practice

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with love in your heart, 
a kindness towards yourself,

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a willingness to yes,

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see the places where 
you're resisting love

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and release that.

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Inhale.

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Exhale to come 
through to the center.

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Let's lift the elbows, 
lift the arms,

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just have a little fun.

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Oh, yes.

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And twist.

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Breathe deep.

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No offense here, guys 
but take a moment to go

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am I jamming into my twist?

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Am I trying to like do the pose?

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Do the pose or can 
you really experience

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what's going on in your belly 
and the base your spine

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and the middle of your spine?

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The upper back body.

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Your thoughts, 
your breath, your toes.

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And then take a deep breath in.

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Stay here, long breath out.

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And one more deep breath in.

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And long breath out 
to release, awesome.

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Catch the left ankle,
cross it in.

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Sukhasana.

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Open the palms, lift your heart,
relax your shoulders down.

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Inhale in and exhale 
out through the mouth.

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Two more like that.

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Inhale, lots of love in.

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And cleansing breath, 
out through the mouth.

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Inhale, fill your 
belly with air.

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Exhale, hah.

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Awesome, palms come together

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and we're gonna come 
forward onto all fours.

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Take your time getting there.

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Set yourself up for greatness.

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So how you plant 
the palms and the knees

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and the tops of 
the feet is everything.

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Not because, check mark, 
that's the right alignment

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but because this is 
an act of self love here,

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paying attention to 
every handprint, footprint

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and the way you move your body.

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Let's go, let's giddy up.

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Inhale, drop the belly, 
open the chest.

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Move nice and 
slow here to start.

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Exhale round through, 
chin to chest, breathe out.

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Inhale, drop the belly.

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Really integrate the movement
with your breath best you can

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and then exhale, release.

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Now close your eyes and do this.

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Great, wherever 
you are, do one more.

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Lift the corners 
of the mouth slightly,

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press away from 
your yoga mat even more.

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Notice how you feel today.

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Accept exactly how you're
feeling today, it's all good.

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The important part 
is that you showed up.

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And then inhale, 
come back to neutral spine

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and then exhale, you're 
gonna just start to move

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the hips a little left to right.

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Check in with the shoulders.

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If you want to come back through
to a Child's Pose, you can.

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But for five cycles of breath,

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you're gonna break free 
the structure of Cat-Cow

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and find what feels good.

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So warm up through the spine.

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Stretch the skin of your body.

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Maybe curl the toes under.

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And just in case 
there's anything on your mind,

256
00:12:43,296 --> 00:12:48,267
particularly hairy or 
fuzzy or heavy on your heart,

257
00:12:48,267 --> 00:12:50,036
take these five breath cycles

258
00:12:50,036 --> 00:12:52,105
to kind of 
choose to let that go.

259
00:12:52,105 --> 00:12:53,973
Shed that weight so 
that when we come up

260
00:12:53,973 --> 00:12:56,609
into our Downward Dog, 
you feel a little bit lighter.

261
00:12:59,173 --> 00:13:03,824
Less resistant, maybe, 
to the love that you deserve

262
00:13:04,550 --> 00:13:07,954
and love that you 
definitely are capable

263
00:13:07,954 --> 00:13:09,989
of cultivating 
on your mat's magic.

264
00:13:09,989 --> 00:13:11,457
I was just talking 
to a friend this morning

265
00:13:11,457 --> 00:13:15,728
about how this stuff works.

266
00:13:15,728 --> 00:13:17,530
Okay, you're 
gonna take this dance,

267
00:13:17,530 --> 00:13:21,234
this weird, strange dance 
that you've cultivated

268
00:13:21,234 --> 00:13:22,969
and you're gonna make 
your way to Downward Dog

269
00:13:22,969 --> 00:13:25,038
and just notice 
the way you go there.

270
00:13:25,038 --> 00:13:27,240
And how you go 
there is everything

271
00:13:27,240 --> 00:13:30,777
because how you go there has
everything to do with how, oh!

272
00:13:30,777 --> 00:13:33,346
You end up 
feeling when you get here.

273
00:13:33,346 --> 00:13:36,582
And then this present moment
now bleeds into the next.

274
00:13:37,417 --> 00:13:40,620
Each moment, a window, 
a doorway to the next.

275
00:13:40,620 --> 00:13:43,189
When you get there, 
why stop now?

276
00:13:43,189 --> 00:13:45,725
As the hips go up high 
and the heart melts back,

277
00:13:45,725 --> 00:13:47,093
you claw through the fingertips

278
00:13:47,093 --> 00:13:50,196
and continue to 
find what feels good here

279
00:13:50,196 --> 00:13:54,367
stretching through 
the body, loving yourself

280
00:13:55,435 --> 00:13:58,771
and being kind to your body
with every breath and movement.

281
00:13:59,706 --> 00:14:02,175
I mean again, we're 
past this halfway mark here,

282
00:14:02,175 --> 00:14:03,876
it's incredible.

283
00:14:03,876 --> 00:14:04,711
Let's keep going.

284
00:14:04,711 --> 00:14:05,912
Inhale, look forward.

285
00:14:05,912 --> 00:14:07,814
Exhale, make 
your way to the top.

286
00:14:10,750 --> 00:14:13,152
A little bit lighter 
here today as we inhale.

287
00:14:13,152 --> 00:14:15,254
Halfway lift, find a lightness.

288
00:14:16,789 --> 00:14:19,092
And then exhale to fold.

289
00:14:19,092 --> 00:14:23,262
Clasp the elbows, soften 
your gaze or close your eyes

290
00:14:23,262 --> 00:14:24,731
as you bend your knees

291
00:14:24,731 --> 00:14:27,133
and we're gonna 
inhale deeply here

292
00:14:28,568 --> 00:14:30,403
and exhale out 
through the mouth.

293
00:14:31,671 --> 00:14:32,505
Sweet!

294
00:14:32,505 --> 00:14:35,475
Release the arms, 
fingertips down,

295
00:14:35,475 --> 00:14:37,744
let the head be nice and heavy

296
00:14:37,744 --> 00:14:40,747
and then when you're ready,
begin to slowly roll it up.

297
00:14:46,853 --> 00:14:48,788
Stack up through the spine.

298
00:14:51,924 --> 00:14:53,659
And if you can, 
really just try to make

299
00:14:53,659 --> 00:14:55,828
this Mountain Pose count.

300
00:14:55,828 --> 00:14:57,029
Whatever that means to you.

301
00:14:57,029 --> 00:14:58,698
Feel your feet.

302
00:14:58,698 --> 00:15:00,533
Draw energy up from the earth.

303
00:15:00,533 --> 00:15:02,568
Breathe a little deeper 
like you love yourself.

304
00:15:02,568 --> 00:15:03,636
And when you're ready,

305
00:15:03,636 --> 00:15:05,671
bring those palms 
together at your heart.

306
00:15:08,307 --> 00:15:11,344
Consider the pelvis here, 
lengthen the tailbone down.

307
00:15:11,344 --> 00:15:14,614
Just feel that support 
as you cultivate awareness

308
00:15:14,614 --> 00:15:15,982
throughout your whole body.

309
00:15:17,583 --> 00:15:19,218
And then notice 
any place in your body

310
00:15:19,218 --> 00:15:21,120
where you might 
be holding tension

311
00:15:21,120 --> 00:15:24,724
or that resistance, 
perhaps, and then tend to it.

312
00:15:24,724 --> 00:15:27,426
Soften, relax, shake it out, 
whatever you need to do.

313
00:15:34,400 --> 00:15:35,334
Then we're gonna inhale,

314
00:15:35,334 --> 00:15:38,070
lift the heart up to 
the thumbs a little more.

315
00:15:38,070 --> 00:15:40,907
And as you exhale, 
bend your knees.

316
00:15:40,907 --> 00:15:42,275
And then we're 
gonna inhale in again

317
00:15:42,275 --> 00:15:45,077
and as you exhale, 
big open twist to the left.

318
00:15:45,077 --> 00:15:48,114
As you feel the 
expansion, open your heart

319
00:15:48,114 --> 00:15:49,982
♪ To the love that you deserve ♪

320
00:15:49,982 --> 00:15:52,051
Feel that stretch through 
the pecs and the shoulders

321
00:15:52,051 --> 00:15:53,853
and then slowly 
bring it back to center,

322
00:15:53,853 --> 00:15:55,521
straighten the legs.

323
00:15:55,521 --> 00:15:59,458
Inhale, exhale, bend the knees.

324
00:15:59,458 --> 00:16:02,862
And again, big open 
twist this time to the right.

325
00:16:02,862 --> 00:16:03,796
Feel the expansion.

326
00:16:03,796 --> 00:16:04,730
So you wanna pay attention

327
00:16:04,730 --> 00:16:05,998
to what's going 
on in the pelvis here

328
00:16:05,998 --> 00:16:08,034
so you can lift 
up through the spine

329
00:16:09,202 --> 00:16:10,536
and then bring it back in.

330
00:16:11,704 --> 00:16:12,605
Straighten the legs.

331
00:16:12,605 --> 00:16:14,207
One cycle of breath, inhale.

332
00:16:16,075 --> 00:16:17,212
And exhale.

333
00:16:18,077 --> 00:16:19,111
Let's do one more to each side.

334
00:16:19,111 --> 00:16:20,379
Nice and easy.

335
00:16:20,379 --> 00:16:23,316
Open, twist to the left, 
lift your chest, lift your chin

336
00:16:24,250 --> 00:16:25,651
and then come back to center

337
00:16:25,651 --> 00:16:27,420
and big open twist to the right.

338
00:16:31,190 --> 00:16:33,426
Great, come back to center, 
straighten the legs

339
00:16:33,426 --> 00:16:34,227
and here we go.

340
00:16:34,227 --> 00:16:35,995
Big inhale to reach for the sky

341
00:16:37,196 --> 00:16:40,266
and exhale, 
soften all the way down.

342
00:16:43,002 --> 00:16:45,171
On your next 
inhale, lift halfway.

343
00:16:45,171 --> 00:16:47,473
Keep it soft and easy, 
catch a wave

344
00:16:48,307 --> 00:16:50,176
and then exhale to fold.

345
00:16:51,444 --> 00:16:54,814
Nice, inhale, step the right
foot back then the left foot.

346
00:16:54,814 --> 00:16:56,682
You're gonna into 
Plank or Half Plank.

347
00:16:56,682 --> 00:16:58,584
So lower the 
knees for Half Plank.

348
00:16:58,584 --> 00:17:00,820
If they're lifted, 
really reach the heels back,

349
00:17:00,820 --> 00:17:03,256
lift the knees up high, 
catch some air.

350
00:17:04,156 --> 00:17:07,059
And then everyone, 
press away from your yoga mat.

351
00:17:07,059 --> 00:17:10,096
We'll look forward 
and then on an exhale,

352
00:17:10,096 --> 00:17:11,597
so breathe in here.

353
00:17:11,597 --> 00:17:14,467
Slowly lower down 
as you breathe out.

354
00:17:14,467 --> 00:17:16,234
Hi, Benji boy.

355
00:17:16,234 --> 00:17:18,471
Hug the elbows in, 
press into your pubic bone,

356
00:17:18,471 --> 00:17:21,073
press into the tops 
of the feet and inhale.

357
00:17:21,073 --> 00:17:23,843
Cobra, nice and easy.

358
00:17:23,843 --> 00:17:26,811
And then exhale to release, 
come back down.

359
00:17:26,811 --> 00:17:28,114
curl the toes under.

360
00:17:28,114 --> 00:17:30,116
Inhale to Plank or Half Plank.

361
00:17:30,116 --> 00:17:31,317
Strong and steady.

362
00:17:31,317 --> 00:17:33,886
And then exhale 
to your Downward Dog.

363
00:17:35,521 --> 00:17:36,622
Inhale in.

364
00:17:37,657 --> 00:17:38,758
Exhale out.

365
00:17:40,092 --> 00:17:40,927
Beautiful.

366
00:17:40,927 --> 00:17:43,062
Inhale to lift 
the right leg up high.

367
00:17:43,062 --> 00:17:45,998
Exhale to bring it 
all the way up and in.

368
00:17:45,998 --> 00:17:48,367
You're gonna lower 
the left knee down.

369
00:17:48,367 --> 00:17:49,936
Inhale, hands to heart.

370
00:17:49,936 --> 00:17:51,804
Press into that 
front leg, come up.

371
00:17:53,506 --> 00:17:55,408
So, I don't know about you

372
00:17:55,408 --> 00:17:59,879
but you're probably feeling
some soreness in your obliques

373
00:17:59,879 --> 00:18:00,880
which is really awesome.

374
00:18:00,880 --> 00:18:02,181
So we're gonna inhale.

375
00:18:02,181 --> 00:18:05,318
Keep the hands together today,
interlace the fingertips

376
00:18:05,318 --> 00:18:07,286
so you have the 
steeple grip here

377
00:18:07,286 --> 00:18:09,255
and take it up towards the sky.

378
00:18:09,255 --> 00:18:11,023
Squeeze inner 
thighs for stability.

379
00:18:11,023 --> 00:18:12,959
You're gonna start 
to feel a nice stretch

380
00:18:12,959 --> 00:18:14,760
through the front 
of the left hip crease

381
00:18:14,760 --> 00:18:16,228
all up through the psoas.

382
00:18:16,228 --> 00:18:17,997
And then nice and easy, 
yep, you guessed it,

383
00:18:17,997 --> 00:18:19,298
you're gonna tilt 
to the right here.

384
00:18:19,298 --> 00:18:21,634
Feel this awesome stretch.

385
00:18:21,634 --> 00:18:24,103
These muscles you've 
been working so hard.

386
00:18:24,103 --> 00:18:27,340
It's gonna be 
yummy so breathe deep

387
00:18:27,340 --> 00:18:30,276
and enjoy as you 
pull the thumbs back.

388
00:18:30,276 --> 00:18:31,711
Back toes can stay curled under.

389
00:18:31,711 --> 00:18:33,412
You can press them at 
the top of that back foot

390
00:18:33,412 --> 00:18:35,047
to find a little more.

391
00:18:35,047 --> 00:18:37,049
Inhale, squeeze 
the right knee in.

392
00:18:37,049 --> 00:18:38,184
You don't want 
it to come out here

393
00:18:38,184 --> 00:18:40,152
but keep it 
stacked over the ankle

394
00:18:41,020 --> 00:18:42,455
and then maybe you look up.

395
00:18:45,758 --> 00:18:47,727
Nice loving breaths here.

396
00:18:49,195 --> 00:18:51,097
And then slowly 
bring it back to center.

397
00:18:51,097 --> 00:18:53,699
Break free, open up 
to big beach ball here,

398
00:18:53,699 --> 00:18:57,937
inhale and then 
exhale to rain it down.

399
00:18:57,937 --> 00:18:58,971
Beautiful.

400
00:18:58,971 --> 00:19:01,607
Curl the back toes under, 
lift the back knee.

401
00:19:01,607 --> 00:19:04,176
Plant the palms, 
step the right toes back.

402
00:19:05,478 --> 00:19:07,913
Plank or Half Plank.

403
00:19:07,913 --> 00:19:10,416
Aw Benji, you're so cute.

404
00:19:10,416 --> 00:19:12,218
Then inhale, look forward.

405
00:19:12,218 --> 00:19:13,686
Exhale, hug the elbows in

406
00:19:13,686 --> 00:19:16,055
and slowly lower all 
the way down to the belly.

407
00:19:17,189 --> 00:19:19,458
Inhale, Cobra, your version.

408
00:19:20,526 --> 00:19:22,595
Exhale to release.

409
00:19:22,595 --> 00:19:25,898
Inhale, press up to 
Plank or Half Plank.

410
00:19:25,898 --> 00:19:28,434
And then exhale 
to your Downward Dog.

411
00:19:28,434 --> 00:19:30,036
Inhale, lots of love in,

412
00:19:31,270 --> 00:19:32,605
exhale lots of love out.

413
00:19:32,605 --> 00:19:35,274
Start to really focus and
refocus on your breath here.

414
00:19:35,274 --> 00:19:37,176
Inhale, lift the 
left leg up high.

415
00:19:38,044 --> 00:19:42,114
Exhale, shift it forward, 
step it all the way up.

416
00:19:42,114 --> 00:19:44,083
Lower the right knee, 
you got this.

417
00:19:44,083 --> 00:19:46,118
Squeeze the inner 
thighs to the midline

418
00:19:46,118 --> 00:19:49,188
or hug energy in and up

419
00:19:49,188 --> 00:19:51,857
so that you feel 
supported when you rise.

420
00:19:51,857 --> 00:19:54,927
So we kinda drop 
the struggle a bit

421
00:19:54,927 --> 00:19:59,539
when we find places to support
in the poses energetically.

422
00:20:01,367 --> 00:20:04,603
That sounded like 
a Star Wars comment.

423
00:20:04,603 --> 00:20:06,439
Anyway, okay.

424
00:20:06,439 --> 00:20:08,507
Lift the sternum to the 
thumbs, check it out here.

425
00:20:08,507 --> 00:20:11,110
I know, oh, should be really
feeling in the hip crease

426
00:20:11,110 --> 00:20:12,812
and the side body already.

427
00:20:12,812 --> 00:20:14,713
Been working hard.

428
00:20:14,713 --> 00:20:16,782
Find your foundation here first

429
00:20:16,782 --> 00:20:19,051
and then send the 
fingertips up high,

430
00:20:19,051 --> 00:20:20,519
interlace, steeple grip.

431
00:20:20,519 --> 00:20:24,457
Pull the elbows back, 
shoulders wrapped down.

432
00:20:25,458 --> 00:20:26,292
So instead of here,

433
00:20:26,292 --> 00:20:28,294
we're wrapping the 
shoulder blades around,

434
00:20:28,294 --> 00:20:30,596
pulling back, finding that
lift through the front body,

435
00:20:30,596 --> 00:20:32,465
grounding through the back body

436
00:20:32,465 --> 00:20:35,034
and then you're gonna slowly
tilt it over to the left.

437
00:20:35,034 --> 00:20:38,003
Big stretch in your 
side body, your obliques.

438
00:20:38,003 --> 00:20:40,606
Again, they've 
been working hard.

439
00:20:42,108 --> 00:20:44,777
Breathing deep here, 
down directional breath

440
00:20:44,777 --> 00:20:47,346
and then maybe 
you lift the chin.

441
00:20:47,346 --> 00:20:49,115
Maybe you pull the thumbs back.

442
00:20:50,416 --> 00:20:53,949
Working to keep that 
front knee over the front ankle.

443
00:20:53,949 --> 00:20:55,554
Then press into 
the top of that back foot

444
00:20:55,554 --> 00:20:56,655
if you want a little more here

445
00:20:56,655 --> 00:20:59,024
for one last cycle 
of breath, you got it.

446
00:21:00,993 --> 00:21:02,928
Great, and then 
mindfully, with control,

447
00:21:02,928 --> 00:21:05,998
come back to center, we'll 
break free, big beach ball,

448
00:21:05,998 --> 00:21:09,268
maybe sink the hips a 
little forward, inhale

449
00:21:09,268 --> 00:21:10,836
and then exhale to rain it down.

450
00:21:10,836 --> 00:21:12,138
Go ahead and 
wiggle the fingertips.

451
00:21:12,138 --> 00:21:15,074
We're creating a 
full-body experience.

452
00:21:15,074 --> 00:21:16,609
Yeah, that's right Benji.

453
00:21:16,609 --> 00:21:20,779
Plant the palms, curl the
back toes under, step it back.

454
00:21:22,181 --> 00:21:25,684
Strong Plank or 
Half Plank, deep breath in.

455
00:21:25,684 --> 00:21:27,586
And then exhale, belly to Cobra

456
00:21:27,586 --> 00:21:31,957
or now maybe a chaturanga to
Up Dog or knees-chest-chin.

457
00:21:31,957 --> 00:21:36,759
Take a deep breath in here
and then exhale, Child's Pose.

458
00:21:37,296 --> 00:21:41,467
Yogi's choice, 
knees together or wide apart.

459
00:21:44,803 --> 00:21:48,440
Then relax everything but
keep a nice conscious breath.

460
00:21:51,844 --> 00:21:54,313
Take a moment to close 
your eyes and go inward.

461
00:21:59,451 --> 00:22:01,220
This self love 
practice is so important

462
00:22:01,220 --> 00:22:06,225
because it kinda allows 
you to hold up a mirror.

463
00:22:06,225 --> 00:22:08,093
Mirror, not a mirror.

464
00:22:08,093 --> 00:22:09,261
That was a Texas thing there.

465
00:22:09,261 --> 00:22:10,095
Mirror.

466
00:22:11,564 --> 00:22:12,598
And you hold up the mirror

467
00:22:12,598 --> 00:22:16,335
and you get this 
opportunity to see yourself

468
00:22:18,837 --> 00:22:20,552
and then you have a choice.

469
00:22:26,946 --> 00:22:29,782
And I'm suggesting 
that we choose love.

470
00:22:35,321 --> 00:22:36,622
Take a deep breath in.

471
00:22:37,656 --> 00:22:40,826
As you exhale, open your eyes,
carve a line with your nose,

472
00:22:40,826 --> 00:22:43,529
look forward, 
plant the palms once again

473
00:22:43,529 --> 00:22:45,364
and we're gonna make 
our way to Downward Dog.

474
00:22:45,364 --> 00:22:46,799
Take your time getting there.

475
00:22:46,799 --> 00:22:51,003
Move like you love yourself,
breathe like you love yourself.

476
00:22:51,003 --> 00:22:53,405
Find the places where 
you feel a little resistant.

477
00:22:53,405 --> 00:22:54,553
Maybe it's in your mind today

478
00:22:54,553 --> 00:22:58,377
or maybe it's in the tired
body and then breathe deep.

479
00:23:02,014 --> 00:23:05,384
From your Down Dog, 
take a couple breaths

480
00:23:05,384 --> 00:23:07,586
and then when you're ready, 
bend the knees.

481
00:23:08,687 --> 00:23:12,691
Inhale to look forward and
exhale to make your way there.

482
00:23:14,793 --> 00:23:16,629
So you're in 
charge of how you move.

483
00:23:16,629 --> 00:23:18,364
Inhale, halfway lift.

484
00:23:19,632 --> 00:23:21,767
Exhale, soften and bow.

485
00:23:23,068 --> 00:23:24,770
Root to rise as you inhale.

486
00:23:24,770 --> 00:23:27,640
Reach for the sky, 
take up space here

487
00:23:27,640 --> 00:23:29,675
and then exhale, hands to heart.

488
00:23:33,412 --> 00:23:35,214
Inhale lots of love in.

489
00:23:36,382 --> 00:23:38,484
Exhale lots of love out.

490
00:23:39,785 --> 00:23:41,186
Close your eyes.

491
00:23:43,622 --> 00:23:46,792
And think of one thing 
you love about yourself.

492
00:23:48,627 --> 00:23:49,862
It can be anything.

493
00:23:52,264 --> 00:23:54,833
And this can be challenging
because it can be emotional

494
00:23:54,833 --> 00:23:57,136
because sometimes you 
can't think of anything.

495
00:23:58,337 --> 00:23:59,738
But I'm here.

496
00:23:59,738 --> 00:24:01,407
I know it's strange, 
I'm on a video

497
00:24:01,407 --> 00:24:05,266
but I'm here and I feel like

498
00:24:06,386 --> 00:24:08,013
I've been brought here today

499
00:24:08,013 --> 00:24:11,417
to invite you to think of one
thing you love about yourself.

500
00:24:18,891 --> 00:24:20,359
Now, when you feel 
like you have something,

501
00:24:20,359 --> 00:24:21,727
anything, anything at all.

502
00:24:21,727 --> 00:24:23,095
Any little thing, big thing.

503
00:24:23,095 --> 00:24:26,298
If you got a long list, 
you go, I love you.

504
00:24:26,298 --> 00:24:27,599
You're on the right track.

505
00:24:28,734 --> 00:24:30,713
And if this is the beginning 
of this practice for you

506
00:24:30,713 --> 00:24:34,173
and you've just barely 
can't find anything.

507
00:24:34,173 --> 00:24:36,442
Tears are coming down your eyes.

508
00:24:36,442 --> 00:24:38,510
I know that as well.

509
00:24:38,510 --> 00:24:40,727
You'll get to the point 
in your self love practice

510
00:24:40,727 --> 00:24:44,083
where the list 
gets long and beautiful.

511
00:24:47,720 --> 00:24:49,788
Alright, thank you for 
those who are being patient

512
00:24:49,788 --> 00:24:51,824
while other people 
think of their one thing.

513
00:24:51,824 --> 00:24:54,860
You can just keep 
letting your list stack up.

514
00:24:56,328 --> 00:24:58,697
But when you feel like 
you have found that one thing,

515
00:24:58,697 --> 00:25:00,332
we'll start to move again

516
00:25:00,332 --> 00:25:02,434
and see if you can 
build upon that feeling

517
00:25:02,434 --> 00:25:03,802
of finding that one thing.

518
00:25:03,802 --> 00:25:05,070
Here we go, inhale.

519
00:25:06,071 --> 00:25:07,206
Exhale, big open twist so left.

520
00:25:07,206 --> 00:25:08,640
And if you're just 
like I have no idea

521
00:25:08,640 --> 00:25:09,475
what this girls talking about.

522
00:25:09,475 --> 00:25:12,244
That's okay, 
just inhale and exhale

523
00:25:12,244 --> 00:25:14,780
and stretch and move 
in a way that feels good.

524
00:25:14,780 --> 00:25:17,416
Come back to center, 
big open twist to the right,

525
00:25:17,416 --> 00:25:18,484
bend your knees.

526
00:25:19,785 --> 00:25:23,155
Back to center, big inhale 
to reach for the sky.

527
00:25:23,155 --> 00:25:25,414
Catch something, 
bring it down to your heart

528
00:25:25,414 --> 00:25:28,627
and then take it all 
the way down to the earth.

529
00:25:28,627 --> 00:25:30,362
Inhale, halfway lift.

530
00:25:31,230 --> 00:25:33,132
Awesome, exhale, fold.

531
00:25:33,132 --> 00:25:35,534
Plant the palms, step it back.

532
00:25:35,534 --> 00:25:37,503
Move through a vinyasa here.

533
00:25:37,503 --> 00:25:41,240
Slow and steady, mindful, 
moving with your breath.

534
00:25:41,240 --> 00:25:43,809
You can also take 
it straight to Down Dog

535
00:25:43,809 --> 00:25:46,378
without doing a 
Cobra or an Up Dog.

536
00:25:47,646 --> 00:25:48,680
That is where I'll meet ya.

537
00:25:48,680 --> 00:25:50,249
We'll take an inhale in

538
00:25:51,483 --> 00:25:52,584
and an exhale out.

539
00:25:54,019 --> 00:25:56,422
Inhale, lift the 
right leg up high.

540
00:25:56,422 --> 00:25:57,823
Exhale, knee to nose.

541
00:25:57,823 --> 00:25:59,625
Squeeze and lift, you got it.

542
00:25:59,625 --> 00:26:01,427
Then step it up all the way.

543
00:26:01,427 --> 00:26:04,830
Optional, you can lower the
back knee or keep it lifted.

544
00:26:04,830 --> 00:26:07,499
As you inhale, 
hands to the heart.

545
00:26:07,499 --> 00:26:08,567
Big breath in.

546
00:26:09,835 --> 00:26:11,837
Exhale, balanced, steady.

547
00:26:13,272 --> 00:26:15,274
Here we go, inhale.

548
00:26:15,274 --> 00:26:17,042
Check it out, you're 
gonna take the fingertips up,

549
00:26:17,042 --> 00:26:18,977
big breath in and then exhale.

550
00:26:18,977 --> 00:26:21,713
Big open twist to the right.

551
00:26:21,713 --> 00:26:22,681
Beautiful.

552
00:26:22,681 --> 00:26:23,816
Bend that back 
knee a little bit.

553
00:26:23,816 --> 00:26:25,317
Get your center 
right underneath you

554
00:26:25,317 --> 00:26:27,419
then you can straighten it here.

555
00:26:27,419 --> 00:26:28,823
Great. Right fingertips go down.

556
00:26:28,823 --> 00:26:31,757
So if you're on the knee 
or just here, it's all good.

557
00:26:31,757 --> 00:26:33,792
Right fingertips go down 
on your next breath in.

558
00:26:33,792 --> 00:26:36,595
Inhale, lift the left 
fingertips to the sky.

559
00:26:36,595 --> 00:26:40,132
Maybe the right hand grabs the
outer edge of the left leg.

560
00:26:40,132 --> 00:26:42,868
Big stretch, big twist, inhale.

561
00:26:42,868 --> 00:26:45,204
And then exhale, 
beautiful, release.

562
00:26:45,204 --> 00:26:47,005
Hands come back to 
the heart, you got it.

563
00:26:47,005 --> 00:26:49,741
Squeeze the 
thighs together, inhale.

564
00:26:49,741 --> 00:26:51,677
And then exhale, oh yes!

565
00:26:51,677 --> 00:26:53,779
Pivot on the 
back foot, nice work.

566
00:26:55,414 --> 00:26:57,282
Find your 
footing for Warrior II.

567
00:26:59,751 --> 00:27:00,686
And then own it.

568
00:27:00,686 --> 00:27:02,855
Take up space, 
send the fingertips out.

569
00:27:02,855 --> 00:27:04,590
Sink deep, big breath in.

570
00:27:05,591 --> 00:27:06,592
Long breath out.

571
00:27:07,626 --> 00:27:09,228
Peaceful Warrior, inhale,

572
00:27:09,228 --> 00:27:11,563
reach the right 
fingertips up and back.

573
00:27:12,498 --> 00:27:14,366
And then exhale for 
your Extended Side Angle.

574
00:27:14,366 --> 00:27:15,901
Nice and easy.

575
00:27:15,901 --> 00:27:19,605
No need to force or 
struggle here, nice and easy.

576
00:27:19,605 --> 00:27:22,441
Great, inhale in here, 
then check it out.

577
00:27:22,441 --> 00:27:24,576
Exhale, left fingertips 
are gonna come down.

578
00:27:24,576 --> 00:27:25,844
I'm gonna pivot 
on the back foot.

579
00:27:25,844 --> 00:27:28,981
Come back to a nice low lunge.

580
00:27:28,981 --> 00:27:30,749
Inhale, look forward.

581
00:27:30,749 --> 00:27:32,918
Exhale, step the 
back foot up halfway.

582
00:27:32,918 --> 00:27:34,920
We're in that Pyramid variation.

583
00:27:36,488 --> 00:27:38,710
And when you feel good here,

584
00:27:38,710 --> 00:27:41,860
we're gonna slowly 
walk the fingertips forward.

585
00:27:43,262 --> 00:27:44,763
I'm gonna walk back 
just because of Benji

586
00:27:44,763 --> 00:27:46,765
but walk the fingertips forward,

587
00:27:46,765 --> 00:27:49,768
bend that front knee and you're
gonna lift the back foot up.

588
00:27:51,136 --> 00:27:52,871
Little standing split.

589
00:27:52,871 --> 00:27:53,939
Maybe it's here, 
maybe it's here,

590
00:27:53,939 --> 00:27:56,174
maybe it's here, 
maybe it's here.

591
00:27:56,174 --> 00:27:57,309
It's all good.

592
00:27:59,344 --> 00:28:01,547
And then since we're 
over the halfway mark,

593
00:28:01,547 --> 00:28:02,581
we'll bend the right knee,

594
00:28:02,581 --> 00:28:04,750
bring the left hand 
to the left waistline

595
00:28:04,750 --> 00:28:09,488
and maybe we start to open
up into a little Half Moon.

596
00:28:09,488 --> 00:28:11,356
Ardha Chandrasana.

597
00:28:12,691 --> 00:28:14,126
And if you're like 
girl, you're crazy.

598
00:28:14,126 --> 00:28:14,960
Yes, I am.

599
00:28:14,960 --> 00:28:18,363
Crazy in love, 
come on, let's do this.

600
00:28:18,363 --> 00:28:19,665
We're past the halfway mark.

601
00:28:19,665 --> 00:28:20,999
Half Moon.

602
00:28:22,634 --> 00:28:24,937
And then maybe we start 
to grow the pose from here

603
00:28:24,937 --> 00:28:29,608
depending on where you 
are today in your practice.

604
00:28:29,608 --> 00:28:32,744
Maybe you lift the left 
fingertips up to the sky,

605
00:28:32,744 --> 00:28:34,634
breathing deep, 
using that expansion

606
00:28:34,634 --> 00:28:35,948
of all this open twist.

607
00:28:35,948 --> 00:28:39,484
Big breath in 
and long breath out.

608
00:28:41,353 --> 00:28:42,421
And then wherever you are,

609
00:28:42,421 --> 00:28:44,289
come back to your 
version of half split.

610
00:28:44,289 --> 00:28:47,459
Even if it's big toe on 
the ground, that's amazing.

611
00:28:47,459 --> 00:28:48,894
Great, and then from half split,

612
00:28:48,894 --> 00:28:50,912
inhale, look forward, 
bend the front knee.

613
00:28:50,912 --> 00:28:55,200
Shoot that left foot back, come
back to your nice low lunge.

614
00:28:55,200 --> 00:28:58,437
Awesome, then plant the palms,
step it back, take a flow

615
00:28:58,437 --> 00:29:00,606
or go straight to 
Downward Facing Dog.

616
00:29:04,509 --> 00:29:07,879
Deep breath in, long breath out.

617
00:29:09,815 --> 00:29:12,584
Then on your next inhale, 
lift the left leg up high.

618
00:29:13,885 --> 00:29:16,722
Exhale, squeeze, 
knee to nose, shift forward.

619
00:29:18,256 --> 00:29:21,360
And step it up, 
back knee can lower.

620
00:29:21,360 --> 00:29:23,795
Option is there 
for you at all times

621
00:29:23,795 --> 00:29:25,998
or keep it lifted this time.

622
00:29:25,998 --> 00:29:28,734
And then strong legs and 
connection to your center

623
00:29:28,734 --> 00:29:31,036
as you bring hands 
to heart, lift it up.

624
00:29:32,704 --> 00:29:35,140
And when you feel like 
you have your foundation,

625
00:29:37,409 --> 00:29:38,610
breathe a little deeper.

626
00:29:39,478 --> 00:29:41,480
And then on an inhale, 
we'll reach the fingertips

627
00:29:41,480 --> 00:29:42,314
all the way up.

628
00:29:44,016 --> 00:29:46,284
Exhale, big open 
twist to the left.

629
00:29:48,820 --> 00:29:50,055
Breathing deep.

630
00:29:54,593 --> 00:29:56,228
Then here we go, big move here.

631
00:29:56,228 --> 00:29:58,630
So breath syncs up, inhale,

632
00:29:58,630 --> 00:30:00,165
right fingertips 
reach all the way up.

633
00:30:00,165 --> 00:30:03,969
Feel that amazing stretch in
your side body, your obliques

634
00:30:03,969 --> 00:30:06,505
and then we maybe 
bring the left fingertips

635
00:30:06,505 --> 00:30:07,806
to the right thigh.

636
00:30:07,806 --> 00:30:09,908
We just keep that 
bend in the front knee

637
00:30:09,908 --> 00:30:13,478
and we lift the chest 
and the chin and the crown

638
00:30:13,478 --> 00:30:15,147
and we take a deep breath in.

639
00:30:16,214 --> 00:30:18,316
Nice, and then 
exhale from your center,

640
00:30:18,316 --> 00:30:21,119
guys, all the way back, 
hands together.

641
00:30:21,119 --> 00:30:22,521
Namaste.

642
00:30:22,521 --> 00:30:23,455
Steady.

643
00:30:23,455 --> 00:30:25,323
Stay focused, 
deep breath in, you got it.

644
00:30:25,323 --> 00:30:27,125
Strong legs, 
I know they're shaking.

645
00:30:28,226 --> 00:30:32,164
And then pivoting 
onto that back foot.

646
00:30:32,164 --> 00:30:34,433
So we often bypass all the
awareness in that back foot

647
00:30:34,433 --> 00:30:35,434
and we have to be reminded

648
00:30:35,434 --> 00:30:39,204
but when we come into it like
that, now you're so grateful.

649
00:30:39,204 --> 00:30:40,038
Right?

650
00:30:40,038 --> 00:30:43,141
To have that support that 
you use it, you press down.

651
00:30:44,676 --> 00:30:46,578
And then you own Warrior II.

652
00:30:48,380 --> 00:30:50,549
And then again, just like the
beginning of this practice,

653
00:30:50,549 --> 00:30:53,285
use your imagination 
to take up the space,

654
00:30:53,285 --> 00:30:56,321
to be, I should talk 
about a shapeshifter,

655
00:30:56,321 --> 00:30:59,776
to be a superhero,

656
00:30:59,776 --> 00:31:04,001
a warrior in this pose,

657
00:31:04,001 --> 00:31:05,831
in this shape.

658
00:31:05,831 --> 00:31:07,933
Fully embody the energy of that.

659
00:31:08,967 --> 00:31:10,736
And then we'll flip the 
script, Peaceful Warrior,

660
00:31:10,736 --> 00:31:13,472
left fingertips reach 
up and over, big stretch,

661
00:31:13,472 --> 00:31:14,606
should feel awesome.

662
00:31:14,606 --> 00:31:15,941
Inhale,

663
00:31:15,941 --> 00:31:18,176
exhale, soft and easy.

664
00:31:18,176 --> 00:31:22,147
Opening the right side now, 
Extended Side Angle.

665
00:31:22,147 --> 00:31:25,117
Inhale in, reach up, up, up, up

666
00:31:25,117 --> 00:31:27,552
and then on an exhale, 
nice and slow, check it out.

667
00:31:27,552 --> 00:31:29,654
We come all the way down, 
pivot on the back foot.

668
00:31:29,654 --> 00:31:33,024
Come back to the nice 
low lunge, soft landing.

669
00:31:33,024 --> 00:31:35,260
And then we'll rock 
that back foot up half way.

670
00:31:35,260 --> 00:31:36,995
A little Pyramid variation.

671
00:31:38,930 --> 00:31:42,234
And then we're pulling up
through the left hip crease here

672
00:31:42,234 --> 00:31:44,503
in Pyramid so that 
when we bend the knees

673
00:31:44,503 --> 00:31:47,539
and find a little 
liftoff for our half split

674
00:31:47,539 --> 00:31:50,976
which could be here, 
here or here.

675
00:31:54,546 --> 00:31:56,214
We're not 
crashing into these joints,

676
00:31:56,214 --> 00:31:58,383
we're pulling up 
there the left hip crease.

677
00:31:59,251 --> 00:32:02,254
So just take a second to 
find it on the other side.

678
00:32:02,254 --> 00:32:05,257
Fingertips on the earth 
or you can always grab a prop

679
00:32:05,257 --> 00:32:07,559
to help lift the earth 
up to you a little bit.

680
00:32:10,262 --> 00:32:11,696
And then remember, 
it's not about the pose,

681
00:32:11,696 --> 00:32:15,400
it's kinda about how 
you're processing the journey.

682
00:32:15,400 --> 00:32:17,936
So breathe deep, 
be kind and loving.

683
00:32:19,004 --> 00:32:21,973
And if you wanna bring the
right hand now to the waistline

684
00:32:21,973 --> 00:32:23,041
and start to open up,

685
00:32:23,041 --> 00:32:25,110
you're gonna keep 
the right toes turned in.

686
00:32:25,110 --> 00:32:26,945
Soft bend in that standing leg.

687
00:32:27,913 --> 00:32:30,215
Maybe we play with 
Half Moon on this side.

688
00:32:31,716 --> 00:32:35,086
It's hard to do while talking
and not breathing properly.

689
00:32:36,288 --> 00:32:38,156
Breathe deep.

690
00:32:38,156 --> 00:32:40,559
Maybe you open right 
fingertips to the sky.

691
00:32:42,160 --> 00:32:44,830
Remember your spine, 
that energetic superhighway.

692
00:32:44,830 --> 00:32:46,498
Find places to lengthen.

693
00:32:49,835 --> 00:32:52,704
Inhale, reach the right 
fingertips up a little higher

694
00:32:53,572 --> 00:32:55,473
and then exhale 
wherever you are.

695
00:32:55,473 --> 00:32:57,409
Come all the way 
back to half split.

696
00:32:57,409 --> 00:32:59,611
So again, it can be a 
big toe on the ground.

697
00:33:00,545 --> 00:33:03,448
And then inhale in, 
spread your right toes

698
00:33:03,448 --> 00:33:05,317
and then exhale, 
bend your front knee.

699
00:33:05,317 --> 00:33:06,484
You shoot your right leg back,

700
00:33:06,484 --> 00:33:09,721
come back to 
your nice low lunge.

701
00:33:09,721 --> 00:33:12,090
Nice work, amazing, amazing.

702
00:33:12,090 --> 00:33:13,992
Inhale to look forward, smile.

703
00:33:13,992 --> 00:33:16,995
Exhale to plant the palms, 
go straight to Down Dog

704
00:33:16,995 --> 00:33:18,330
or take a vinyasa.

705
00:33:22,834 --> 00:33:24,836
Down Dog is where we'll meet.

706
00:33:27,405 --> 00:33:32,097
Take a deep breath in and a
long, long, long breath out.

707
00:33:34,512 --> 00:33:37,482
Then slowly allow your 
knees to come to the earth,

708
00:33:37,482 --> 00:33:38,650
soft landing.

709
00:33:41,319 --> 00:33:42,654
Child's Pose.

710
00:33:48,860 --> 00:33:51,863
Close your eyes and take 
a moment to relax your body

711
00:33:51,863 --> 00:33:56,034
while still keeping 
your breath active

712
00:33:56,034 --> 00:33:58,009
and conscious.

713
00:34:02,240 --> 00:34:03,608
And we're gonna 
stay here for a sec

714
00:34:03,608 --> 00:34:05,110
so if it's not 
comfortable to you,

715
00:34:05,110 --> 00:34:09,047
you can sit up in a nice
comfortable seat of your choice

716
00:34:09,047 --> 00:34:10,315
and close your eyes.

717
00:34:13,118 --> 00:34:16,655
I'm just gonna see 
if you can be still here

718
00:34:16,655 --> 00:34:19,190
in your comfortable 
seat or in Child's Pose

719
00:34:20,425 --> 00:34:22,627
and keep the 
cycles of breath going

720
00:34:22,627 --> 00:34:24,396
and notice where 
there might be places

721
00:34:24,396 --> 00:34:28,918
where after a couple breaths, 
things relax or soften.

722
00:34:30,768 --> 00:34:32,571
We stop

723
00:34:33,797 --> 00:34:36,928
resisting to 
the love is the idea.

724
00:34:45,050 --> 00:34:47,670
Think of yourself

725
00:34:47,670 --> 00:34:50,523
in your own 
private little love cave.

726
00:34:52,757 --> 00:34:56,548
At your age, enjoy it,

727
00:34:56,548 --> 00:34:59,928
listen to the 
sound of your breath.

728
00:35:01,666 --> 00:35:02,500
Let go.

729
00:35:35,200 --> 00:35:38,837
And slowly, we'll 
begin to lift the head.

730
00:35:38,837 --> 00:35:39,971
Nice and slow.

731
00:35:39,971 --> 00:35:41,373
Slow, slow, slow.

732
00:35:41,373 --> 00:35:43,308
Come back to all fours.

733
00:35:45,443 --> 00:35:47,278
We're gonna 
swing the legs around

734
00:35:49,047 --> 00:35:51,716
and then come all 
the way to our backs.

735
00:35:51,716 --> 00:35:52,717
Take your time.

736
00:35:58,189 --> 00:36:00,125
And when you come to lie down,

737
00:36:00,125 --> 00:36:02,594
go ahead and hug the 
knees into the chest.

738
00:36:09,134 --> 00:36:12,137
And we create space, 
of course, between the vertebra

739
00:36:12,137 --> 00:36:14,339
and we feel the back supported.

740
00:36:14,339 --> 00:36:18,043
But even more so today, 
can you feel this hug?

741
00:36:18,043 --> 00:36:19,778
And if the knees 
aren't comfortable,

742
00:36:19,778 --> 00:36:22,263
you can just hug the shoulders.

743
00:36:24,315 --> 00:36:26,785
Close your eyes and 
just feel this embrace

744
00:36:26,785 --> 00:36:28,586
and notice what it feels like.

745
00:36:31,189 --> 00:36:34,159
And allow your 
breath to keep moving you.

746
00:36:38,496 --> 00:36:40,498
And every time you 
feel like you're spiraling

747
00:36:40,498 --> 00:36:42,767
out of control, you can stop

748
00:36:42,767 --> 00:36:45,703
and remember this 
moment and spiral back in

749
00:36:45,703 --> 00:36:48,339
towards your breath.

750
00:36:48,339 --> 00:36:50,008
Return to your breath.

751
00:36:52,010 --> 00:36:55,282
And remember that is

752
00:36:55,282 --> 00:36:58,750
a great act of self love,

753
00:36:58,750 --> 00:37:00,051
returning to the breath.

754
00:37:03,955 --> 00:37:06,157
You know, your 
life force returning

755
00:37:06,157 --> 00:37:09,694
to that which keeps you moving.

756
00:37:13,998 --> 00:37:16,868
Hold on to the right knee 
and send the left leg out.

757
00:37:17,902 --> 00:37:22,741
Take a deep breath in 
and exhale, supine twist.

758
00:37:25,343 --> 00:37:27,078
Right knee goes towards 
the left side of your mat.

759
00:37:27,078 --> 00:37:29,180
You open up 
through your right arm.

760
00:37:30,315 --> 00:37:32,383
Inhale in, nice 
refreshing breath.

761
00:37:32,383 --> 00:37:34,486
Exhale to bring 
it back to center

762
00:37:35,320 --> 00:37:36,154
and then you're gonna switch,

763
00:37:36,154 --> 00:37:37,889
left leg comes in, 
right leg goes out.

764
00:37:37,889 --> 00:37:40,558
Big breath, squeeze.

765
00:37:40,558 --> 00:37:43,194
Exhale, supine twist.

766
00:37:43,194 --> 00:37:44,295
Left knee goes to the right,

767
00:37:44,295 --> 00:37:46,397
we open up through the left arm.

768
00:37:47,265 --> 00:37:49,267
Nice loving inhale in here.

769
00:37:49,267 --> 00:37:50,502
Should feel awesome.

770
00:37:51,703 --> 00:37:53,738
And then exhale 
to bring it back in.

771
00:37:55,673 --> 00:37:56,541
Great.

772
00:37:56,541 --> 00:38:00,445
♪ Let's take a Happy Baby Pose ♪

773
00:38:02,180 --> 00:38:05,750
Half the thousands of 
people doing this with you

774
00:38:05,750 --> 00:38:06,584
are like yay!

775
00:38:06,584 --> 00:38:08,686
And then the rest of 
them are like, oh gosh.

776
00:38:08,686 --> 00:38:12,257
So you're gonna reach and grab
the outer edges of the feet.

777
00:38:12,257 --> 00:38:14,926
Inner arches are also an
option if that feels awesome.

778
00:38:16,027 --> 00:38:20,870
And bend the knees, 
make them nice and wide

779
00:38:21,232 --> 00:38:22,066
and then from there,

780
00:38:22,066 --> 00:38:24,435
you're gonna kick the soles of
the feet up towards the sky.

781
00:38:26,905 --> 00:38:28,106
And if you're 
doing this with a buddy,

782
00:38:28,106 --> 00:38:30,275
go ahead and turn to 
them and smile and laugh

783
00:38:30,275 --> 00:38:33,344
and go yeah, we're 
amazing that we're doing this.

784
00:38:33,344 --> 00:38:34,796
And if you're alone, 
close your eyes

785
00:38:34,796 --> 00:38:37,782
and lengthen your tailbone and
forward and say I'm amazing.

786
00:38:37,782 --> 00:38:40,051
I can't believe I'm doing this.

787
00:38:40,051 --> 00:38:41,886
You know, 10 years 
from now, it's my goal,

788
00:38:41,886 --> 00:38:44,856
my hope that this 
is just normalized.

789
00:38:44,856 --> 00:38:47,292
Yeah, I'm like 
doing my daily yoga.

790
00:38:47,292 --> 00:38:48,726
There's no other way to live.

791
00:38:50,795 --> 00:38:52,447
But for now,

792
00:38:56,434 --> 00:38:59,604
we understand that it isn't easy

793
00:38:59,604 --> 00:39:00,939
to show up everyday for yoga.

794
00:39:00,939 --> 00:39:03,675
And here you are 
beyond the halfway mark.

795
00:39:03,675 --> 00:39:07,579
Kicking butt, taking names.

796
00:39:07,579 --> 00:39:09,848
Release, you're gonna 
bring the knees together,

797
00:39:09,848 --> 00:39:11,516
palms come to the knees.

798
00:39:11,516 --> 00:39:13,218
Just a little 
neutralization here

799
00:39:13,218 --> 00:39:14,986
so kick the knees out, 
straighten the arms.

800
00:39:14,986 --> 00:39:15,987
You don't have 
to do anything here.

801
00:39:15,987 --> 00:39:17,279
In fact, you can 
kick through the feet

802
00:39:17,279 --> 00:39:19,090
to just make sure they soften.

803
00:39:21,526 --> 00:39:22,527
Inhale.

804
00:39:23,728 --> 00:39:26,130
Exhale, drop the 
feet to the ground.

805
00:39:27,298 --> 00:39:29,200
Windshield wiper 
the legs to the left,

806
00:39:29,200 --> 00:39:31,102
keep the feet where they are

807
00:39:31,102 --> 00:39:32,337
and then to the right.

808
00:39:35,440 --> 00:39:37,875
And then to the left, 
maybe bring the feet wider.

809
00:39:39,143 --> 00:39:40,245
And then to the right.

810
00:39:42,547 --> 00:39:45,450
And then bring it back to
center, send the legs out long.

811
00:39:47,218 --> 00:39:48,653
Bring your left 
hand to your heart,

812
00:39:48,653 --> 00:39:50,221
your right hand to your belly.

813
00:39:51,122 --> 00:39:53,558
Let your elbows and 
shoulders be heavy and soft.

814
00:39:53,558 --> 00:39:55,026
Take a deep breath in.

815
00:39:55,860 --> 00:39:57,528
And as you exhale, 
close your eyes

816
00:39:57,528 --> 00:39:58,730
and relax the 
weight of your body

817
00:39:58,730 --> 00:40:00,531
completely and 
fully into your mat.

818
00:40:01,899 --> 00:40:03,735
Epic practice today, you guys.

819
00:40:07,005 --> 00:40:09,807
Just take a quiet 
moment here to relax.

820
00:40:11,876 --> 00:40:13,645
Trust that it's working.

821
00:40:23,955 --> 00:40:26,858
Sweet, then we'll slowly 
bring the hands together

822
00:40:26,858 --> 00:40:31,229
and we'll seal our practice
by kissing the palms together.

823
00:40:31,229 --> 00:40:33,064
Holy Palmer's Kiss.

824
00:40:33,064 --> 00:40:36,200
Here we go, thumbs up to the
third eye, deep breath in.

825
00:40:38,236 --> 00:40:39,658
Long breath out.

826
00:40:41,572 --> 00:40:44,108
Make it cool again.

827
00:40:44,108 --> 00:40:44,942
Great work, everyone.

828
00:40:44,942 --> 00:40:46,311
I'll see you tomorrow.

829
00:40:46,311 --> 00:40:47,145
Namaste.

830
00:40:48,479 --> 00:40:51,916
(uplifting music)