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- What's up, party people?

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And welcome to TRUE, 
Your 30 Day Yoga Journey.

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It's day 17, and today,

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it's time to get 
down to brass tacks,

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what this journey is all about,

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uncovering your light,

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and tapping into 
that unique energy

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that's only yours, 
your charisma.

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Let's get started.

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(uplifting music)

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Hi, okay, let's 
begin on our backs today.

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Come on down, 
of course, take your time.

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Snuggle your shoulder blades
underneath your heart space.

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And look, we're gonna get right
into it, okay party people?

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You're gonna bring your
feet to the ground,

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bring your hands to the belly.

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Take a deep breath in.

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Smile.
Dudes, smile.

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And then, as the exhale, 
relax your shoulders.

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Then you're gonna allow 
the knees to fall together

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and bring your feet really wide

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so that you can just 
relax from the waist down.

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Tight, awesome, now 
relax from the waist up.

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Close your eyes.

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Start to feel your breath.

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And, really, today, charisma.

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Well, what does Adriene mean?

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Joy?

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Sass?

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Energy?

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The answer is yes, 
all those things.

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We're looking to 
tap into an energy

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that's so uniquely you.

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It's just this 
undismissible type of energy

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that we're gonna call charisma.

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So as you breathe deep,

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just kind of open yourself 
to this idea, this notion.

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And maybe we'll 
uncover something today

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that you haven't 
felt in a long time.

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You know, 
children are born with this

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type of charisma 
as we're calling it.

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This energy.

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It's just so 
unique to them, and alive.

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It's undismissible.

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So, we're allowing

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just the energy and 
whatever's going on today

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to settle in here.

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Nothing like the at-home 
yoga practice, I tell ya.

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And I used to rush 
through these moments,

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but then I realized now,

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from feedback from the community

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that it's so important to 
just really get settled in.

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But we are gonna make 
the most of this practice,

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you have to trust 
that these moments

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are just tune in and 
catch the wave of your breath.

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They're important.

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So on that note,

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let's take the deepest 
breath you've taken all day.

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And a long exhale out.

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And then from here,

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you're gonna 
press up onto the toes,

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hug the knees into the chest,

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and give yourself a big hug.

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Squeeze.

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Knees up towards your heart,

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they don't even 
have to come close,

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it's just that 
action of hugging in,

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feeling big stretch 
through the lower back body,

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feeling the spine 
nice and supported.

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Commit to this practice,

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be in the moment, 
fully, best you can.

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Give your thinking mind a
break, and let's have some fun.

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We're gonna bring the hands
to the backs of the thighs,

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and you're gonna send 
the toes up towards the sky,

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you don't have to 
straighten the legs,

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in fact, keep a 
little bend in the knees.

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And you're just gonna wake up

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through the 
backs of your thighs.

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If you have a pet, this 
might draw their attention,

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but that's okay,
today's practice

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is not your traditional 
yoga practice anyway.

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We're tapping into that sweet,
almost child-like energy.

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(laughs)
Yep.

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Keep waking up 
through the hamstrings.

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Great, and then 
get it a little faster.

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Awesome, then take this energy,

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and you're gonna start to
rock-and-roll up and down...

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Hello.
The length of your spine.

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So we're getting a 
nice massage on the back,

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we're starting to 
gain a little momentum,

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letting go of the day thus far.

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Navigating our pets.

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(exhales)

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Alright, keep it going,

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and just when you feel 
like you've had enough,

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go ahead and do three more,

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if it's alright in your body.

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See what happens if you 
go ahead and do three more.

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Massaging through the spine.

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The more you do this, 
the more practice,

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the more 
flexibility you will gain,

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and then the more 
inspired you will be to do it.

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I definitely could never 
do that when I started this.

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And then, after three more,

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you'll sit up nice 
and tall and prepare...

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Prepare, got excited, 
see, it works?

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Prepare for Kapalabhati Breath.

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So the hands will 
come to the lower belly,

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sit up nice and tall.

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So when we take time 
to kind of explore our

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unique charisma, the 
thing that's unique about us,

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it serves as a 
natural motivation

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and inspiration to keep 
showing up for yourself.

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And, take it from me, look,
I've made my entire life...

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Has kind of evolved 
from this practice, so.

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Trust me, trust yourself, 
trust this video.

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Let's have some fun.

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Inhale, exhale.

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Sharp exhale brings the 
navel in towards the spine.

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(exhales)

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Give it try.
Inhale, exhale.

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Inhale's passive, 
exhale's sharp.

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Here we go.

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(inhales and exhales)

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Try to keep your 
upper body relaxed,

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the pets really love this one,

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they're just gonna love 
this whole practice today,

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so we'll just become 
one with that. Keep it going,

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Kapalabhati Breath, 
Breath of Fire.

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(inhales and exhales)

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Find your Drishti,

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focus on one thing 
once you get the hang of it.

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(inhales and exhales)

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Stimulating.

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Warming.

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(inhales and exhales)

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Challenging.

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(inhales and exhales)

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Alright, keep it 
going, you got it.

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(inhales and exhales)

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Awesome, now 
take a deep breath in.

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And a long breath out

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as you release the 
hands palm face up.

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Close your eyes, 
relax your shoulders,

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and just notice how you feel.

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Awesome, then take 
a deep breath in here.

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Relax your shoulders,

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open your eyes 
as you breathe out,

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come forward onto all fours,

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come to the 
Extended Child's Pose,

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so the knees are gonna go wide.

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And you'll sink the hips back,

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and we'll reach 
the fingertips forward.

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Now, we know the 
movement of Cat-Cow,

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inhale, drop the belly, 
exhale around through the spine,

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so we're gonna integrate 
that into this circle here.

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We know this, 
inhale to come forward,

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but really drop the belly here,

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recreate that shape of the Cow,

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and then exhale 
it around through,

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create and shape of the Cat.

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Alright, here we go 
now with the breath,

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inhale to come forward.

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Exhale to round through.

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And then keep it going,

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maybe you come on the 
fingertips as you come back.

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Palms as you come forward,

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fingertips as you come back.

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And then see if you can really
sync up with your breath,

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once you feel like you 
know what you're doing,

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sync up with your breath,

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and see if you can 
create a little playful energy,

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maybe rock a little back 
and forth with the shoulders.

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Maybe it's just about dropping

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whatever's been 
bugging you, or on your mind.

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And then go ahead and reverse
the circle at some point.

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Again, synchronizing 
with your breath.

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Just kind of lubing up 
the joints here as well.

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Stretching.

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Warming up the body.

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Nice, and the next time

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the hips are melting back
towards the soles of the feet,

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go ahead and reside there,

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let the arms go soft,

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and you'll let your 
forehead bow to the earth.

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So we're kind of piggy-backing

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on the self love practice here

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by connecting to

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your inner light today.

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This charisma 
that's so unique to you.

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We often come on to the yoga mat

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and we work a little 
too hard, in my opinion.

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So keep it soft and easy today.

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Drop the poses,

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and just let your inner 
light kind of guide you.

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I know this is kind 
of a silly thing to say,

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or to hear, but do your best.

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Here we go, inhale, 
look forward, nice and slow.

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Exhale, come 
all the way back up.

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Table Top Position.

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So press into 
the tops of the feet,

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press away from your yoga mat.

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As we've been doing, 
lift the front body up

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to meet the back body.

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Relax the shoulders, 
pull them away from the ears.

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And then, check it out, 
curl the toes under,

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and then remember today's theme,

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so don't heft 
yourself up to Downward Dog,

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but choose a way up to Down Dog

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that feels awesome 
and unique to you.

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And if you're 
new to the practice,

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you're actually 
in the perfect spot

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for today's theme, 
beginner's mind.

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We don't know all the 
the ways of the yoga poses

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and all the ways 
that it's supposed to be.

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And you don't have to 
work as hard, actually,

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you can just explore 
and be in the moment.

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Inhale, lift the 
right leg up high.

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Exhale, bend your right knee,

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listen carefully, 
you're gonna open up,

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stack the right 
hip on top of the left.

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Start to breathe a little 
deeper, supportive breath.

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Think about children doing this,

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just exploring here, 
not working too hard,

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even though it is challenging.

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Then inhale, lift the 
right leg a little higher,

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see if you can do it,

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and then exhale, slowly,

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bring it forward, 
all the way up and in.

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Soft landing, if you 
need to use your hand

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to bring that foot up, 
awesome, no big deal.

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Then lower the back knee.

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You're gonna 
frame your right foot,

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find a little softness here

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as you start to open 
up through the chest.

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So, typically we're here,

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as we're gonna try 
to open up a little bit.

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And just feeling it out,
breathing deep.

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Taking in your surroundings.

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Just remember, just a little
lightness about us today,

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a little charisma, 
a little joy in the practice,

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we're not gonna work too hard.

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You've been working really hard,

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so we're gonna use this journey
to kind of tap into that.

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When am I pushing or forcing

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the poses?

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Inhale, look forward, 
exhale, keep the chest open

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as you pull the 
right hip crease back.

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And then you're gonna 
walk up on the fingertips,

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flex your right 
toes towards your face,

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keep it nice and easy breezy.

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Listen to the 
sound of your breath.

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Beautiful, then we're 
roll through the right foot,

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and you're lift the back leg up,

255
00:12:13,723 --> 00:12:15,535
press into your 
left palm, and inhale,

256
00:12:15,535 --> 00:12:17,136
lift the right 
fingertips to the sky,

257
00:12:17,136 --> 00:12:20,173
big twist, lift everything up, 
find a lightness here.

258
00:12:20,173 --> 00:12:24,444
Reach, reach, reach, and then
slowly bring it back down.

259
00:12:24,444 --> 00:12:27,981
Great, plant the palms, 
step the right toes back.

260
00:12:27,981 --> 00:12:29,315
Plank or Half Plank,

261
00:12:29,315 --> 00:12:31,818
depending on your 
energy level here today.

262
00:12:31,818 --> 00:12:33,419
Breathe deep.

263
00:12:33,419 --> 00:12:35,955
Claw through the fingertips, 
inhale, look forward,

264
00:12:35,955 --> 00:12:38,491
and exhale to your 
Downward Facing Dog.

265
00:12:39,993 --> 00:12:41,928
Inner thighs spiral in and out

266
00:12:41,928 --> 00:12:44,063
towards the back 
edge of your mat.

267
00:12:44,063 --> 00:12:47,166
Upper arms rotate the 
other way, externally,

268
00:12:47,166 --> 00:12:49,636
elbow creases towards 
the front of your mat.

269
00:12:49,636 --> 00:12:53,373
Then when you're ready, inhale,
lift the left leg up high.

270
00:12:53,373 --> 00:12:55,475
Exhale, bend the left knee,

271
00:12:55,475 --> 00:12:58,678
then slowly, 
open, stack the hips.

272
00:12:58,678 --> 00:12:59,846
Breathe deep.

273
00:12:59,846 --> 00:13:01,547
Claw through the fingertips.

274
00:13:02,615 --> 00:13:04,384
Stay connected to 
your center, your core,

275
00:13:04,384 --> 00:13:05,685
as you inhale, 
lift the left knee

276
00:13:05,685 --> 00:13:06,986
up a little higher, maybe,

277
00:13:06,986 --> 00:13:10,056
and then exhale, 
slow and steady.

278
00:13:10,056 --> 00:13:11,791
Soft landing, all 
the way up to the front,

279
00:13:11,791 --> 00:13:13,626
guide it up there if you need,

280
00:13:13,626 --> 00:13:15,495
and then lower the back knee.

281
00:13:15,495 --> 00:13:16,696
Then take some breaths, here.

282
00:13:16,696 --> 00:13:21,067
No need to force or 
rush to the next thing.

283
00:13:21,067 --> 00:13:23,236
Find a softness.

284
00:13:26,639 --> 00:13:28,274
Showing up for the spine, man,

285
00:13:28,274 --> 00:13:29,375
just a little goes a long way.

286
00:13:29,375 --> 00:13:30,209
I always say it,

287
00:13:30,209 --> 00:13:32,245
breathing down 
towards the base of the spine,

288
00:13:32,245 --> 00:13:35,515
and then slowly allowing 
that awareness to trickle up

289
00:13:36,482 --> 00:13:38,951
to the chest and the crown.

290
00:13:38,951 --> 00:13:40,620
"Chest."
(laughs)

291
00:13:40,620 --> 00:13:42,622
The chest and the 
crown so that, eventually,

292
00:13:42,622 --> 00:13:44,657
you can inhale, look forward,

293
00:13:44,657 --> 00:13:46,693
and then keep the 
chest broad and open.

294
00:13:46,693 --> 00:13:49,929
As you exhale, 
pull the left hip crease back,

295
00:13:49,929 --> 00:13:52,933
and flex your toes 
towards your face or third eye.

296
00:13:52,933 --> 00:13:55,029
Breathe deep here, 
on the fingertips,

297
00:13:55,029 --> 00:13:56,748
open through the chest.

298
00:14:00,573 --> 00:14:01,407
Awesome work.

299
00:14:01,407 --> 00:14:03,509
Then slowly, rolling 
through that front foot,

300
00:14:03,509 --> 00:14:04,544
we're gonna lift the back knee,

301
00:14:04,544 --> 00:14:06,079
plant the right 
palm to the earth,

302
00:14:06,079 --> 00:14:09,048
and here we go, 
big open twist to the sky,

303
00:14:09,048 --> 00:14:10,883
left fingertips reach up,

304
00:14:10,883 --> 00:14:12,685
and we lean back, breathe deep,

305
00:14:12,685 --> 00:14:14,353
catch something, 
reach a little higher,

306
00:14:14,353 --> 00:14:16,389
reach, reach, reach, 
and then bring it down

307
00:14:16,389 --> 00:14:18,291
to the ground with you.

308
00:14:18,291 --> 00:14:19,192
Beautiful.

309
00:14:19,192 --> 00:14:21,394
Plant he palms, inhale, exhale.

310
00:14:21,394 --> 00:14:23,763
Step it back, 
Plank or Half Plank.

311
00:14:25,431 --> 00:14:27,366
So if we want more fire, 
more warmth today,

312
00:14:27,366 --> 00:14:30,103
we're in full Plank, 
lifting, lifting,

313
00:14:30,103 --> 00:14:31,904
zipping up through 
the front body.

314
00:14:31,904 --> 00:14:33,573
Or, if we want just half that,

315
00:14:33,573 --> 00:14:34,807
or we're working on alignment,

316
00:14:34,807 --> 00:14:37,176
or tending to the wrists,

317
00:14:37,176 --> 00:14:38,711
then we're gonna go Half Plank.

318
00:14:38,711 --> 00:14:43,409
Everyone, light that fire,
from the crown to the tail.

319
00:14:43,409 --> 00:14:46,939
Breathing deep, 
inhale, look forward.

320
00:14:46,939 --> 00:14:49,822
Exhale, Downward Facing Dog.

321
00:14:49,822 --> 00:14:51,524
Beautiful, take a deep breath,

322
00:14:51,524 --> 00:14:54,093
in through the nose here, 
shake the head loose.

323
00:14:55,661 --> 00:14:58,431
And a long breath out 
through the nose or the mouth.

324
00:15:00,299 --> 00:15:02,387
Awesome. Inhale, 
lift the right leg up high.

325
00:15:03,536 --> 00:15:05,638
Exhale, bend your right knee.

326
00:15:05,638 --> 00:15:09,041
You're open, stack 
the hips, deep breath in.

327
00:15:09,041 --> 00:15:11,744
And then exhale, bring it 
all the way up and through.

328
00:15:12,879 --> 00:15:14,814
Lower the knee, inhale,

329
00:15:14,814 --> 00:15:16,849
hands come to the heart, 
now, as we press up.

330
00:15:16,849 --> 00:15:19,952
Big breath in, long breath out.

331
00:15:21,554 --> 00:15:24,423
Then big inhale, 
lift the elbows all the way up,

332
00:15:24,423 --> 00:15:25,958
big exhale, to twist,

333
00:15:25,958 --> 00:15:27,760
back knee stays on 
the ground here, at first,

334
00:15:27,760 --> 00:15:29,973
and then you're just 
gonna find a gentle twist here.

335
00:15:29,973 --> 00:15:31,764
Squeeze the inner 
thighs in to mid-line,

336
00:15:31,764 --> 00:15:34,801
hug into the mid-line 
for support, for stability.

337
00:15:35,835 --> 00:15:36,936
Your body knows,

338
00:15:36,936 --> 00:15:38,437
we've learned 
the vocabulary here,

339
00:15:38,437 --> 00:15:39,405
you know your alignment,

340
00:15:39,405 --> 00:15:42,008
so just take 
some time to find it.

341
00:15:42,008 --> 00:15:44,177
In a kind way, 
in a friendly way,

342
00:15:44,177 --> 00:15:46,145
it's not rigid, right?

343
00:15:46,145 --> 00:15:47,580
And then there is an option here

344
00:15:47,580 --> 00:15:48,693
to curl the back toes under,

345
00:15:48,693 --> 00:15:50,316
and lift the back 
knee, if you like.

346
00:15:50,316 --> 00:15:52,118
Take a deep breath in.

347
00:15:52,118 --> 00:15:56,289
Spiral your heart, 
your gaze, up towards the sky.

348
00:15:58,024 --> 00:15:59,492
And then slowly release,

349
00:15:59,492 --> 00:16:01,928
come back to center, 
open the chest,

350
00:16:01,928 --> 00:16:03,763
inhale, look forward,

351
00:16:03,763 --> 00:16:06,032
exhale, plant the palms, 
step it back.

352
00:16:06,032 --> 00:16:08,334
Plank or Half Plank 
for one breath cycle.

353
00:16:08,334 --> 00:16:09,168
In.

354
00:16:10,369 --> 00:16:11,270
And out.

355
00:16:12,538 --> 00:16:14,473
Downward Facing Dog, 
awesome work.

356
00:16:16,642 --> 00:16:18,511
Go through your checklist, here.

357
00:16:19,812 --> 00:16:22,114
Listen to your body, 
listen to your breath.

358
00:16:24,250 --> 00:16:26,118
Let your light shine.

359
00:16:26,118 --> 00:16:27,821
(exhales)

360
00:16:29,781 --> 00:16:31,057
When we approach yoga that way,

361
00:16:31,057 --> 00:16:32,692
it becomes less work,

362
00:16:32,692 --> 00:16:36,395
you don't have to 
exert so much effort.

363
00:16:36,395 --> 00:16:40,299
Instead you have this deeper
relationship to the ease.

364
00:16:41,567 --> 00:16:43,903
And moving through life 
with ease over the effort,

365
00:16:43,903 --> 00:16:45,605
oh, I don't know about 
you, but I choose that.

366
00:16:45,605 --> 00:16:47,974
Inhale, lift the 
left leg up high.

367
00:16:47,974 --> 00:16:50,042
Exhale, bend the left knee.

368
00:16:50,042 --> 00:16:51,844
Open and stack.

369
00:16:51,844 --> 00:16:54,247
Inhale, lift the left leg up.

370
00:16:54,247 --> 00:16:57,617
And then exhale, step it up
all the way up and through.

371
00:16:57,617 --> 00:16:59,085
Lower the back knee.

372
00:16:59,085 --> 00:17:01,854
Here we go, connect, 
plug in, naval draws in and up,

373
00:17:01,854 --> 00:17:05,057
hands come 
together at the heart.

374
00:17:05,057 --> 00:17:06,826
Go through your checklist.

375
00:17:06,826 --> 00:17:08,527
Inhale.

376
00:17:08,527 --> 00:17:10,796
Exhale, relax the shoulders.

377
00:17:10,796 --> 00:17:13,499
And here we go, big inhale,
the lift the elbows up high,

378
00:17:13,499 --> 00:17:15,067
create length, and then exhale,

379
00:17:15,067 --> 00:17:17,336
big twist to the left.

380
00:17:19,571 --> 00:17:23,041
Breathe, find your foundation.

381
00:17:23,041 --> 00:17:24,443
Go through your checklist.

382
00:17:24,443 --> 00:17:25,810
Curious.

383
00:17:29,348 --> 00:17:31,684
And then, if you like, 
lift the back knee,

384
00:17:31,684 --> 00:17:34,086
reach that right heel towards
the back edge of your mat.

385
00:17:34,086 --> 00:17:35,054
Here we go, inhale,

386
00:17:35,054 --> 00:17:36,789
spiral your 
heart towards the sky,

387
00:17:36,789 --> 00:17:37,823
maybe look up.

388
00:17:39,083 --> 00:17:41,527
And then exhale to 
bring it back down.

389
00:17:41,527 --> 00:17:44,197
Beautiful. Inhale, tug the 
shoulders away from the ears,

390
00:17:44,197 --> 00:17:46,065
big stretch as 
you open the heart,

391
00:17:46,065 --> 00:17:48,534
let your heart radiate forward.

392
00:17:48,534 --> 00:17:51,704
And then exhale, 
plant the palms, step it back,

393
00:17:51,704 --> 00:17:54,440
Plank or Half Plank, 
take a deep breath in.

394
00:17:55,308 --> 00:17:57,510
A long breath out.

395
00:17:57,510 --> 00:17:59,779
Now slowly, lower 
all the way to the belly.

396
00:18:00,746 --> 00:18:02,315
And you're 
gonna bring your hands

397
00:18:02,315 --> 00:18:05,585
and you're gonna create a
little pillow for your forehead.

398
00:18:05,585 --> 00:18:07,920
We're gonna bring 
the two big toes together

399
00:18:07,920 --> 00:18:09,422
so that the heels can splay out,

400
00:18:09,422 --> 00:18:12,325
and you're gonna rest 
your forehead on your hands.

401
00:18:12,325 --> 00:18:14,327
And now, you're 
like a little kid again.

402
00:18:15,494 --> 00:18:17,697
Close your eyes, 
shake the hips a little,

403
00:18:17,697 --> 00:18:20,132
left to right, 
should feel awesome.

404
00:18:20,132 --> 00:18:21,834
Your legs have 
been working hard.

405
00:18:24,437 --> 00:18:27,807
Just gonna soften and 
release with the breath.

406
00:18:27,807 --> 00:18:28,941
Come to stillness,

407
00:18:28,941 --> 00:18:32,117
relax any stress or 
tension in the forehead,

408
00:18:32,117 --> 00:18:34,447
in the jaw, in the neck, 
or the shoulders.

409
00:18:36,949 --> 00:18:38,551
And now, for Alligator Breath,

410
00:18:38,551 --> 00:18:39,652
you breathe into the belly,

411
00:18:39,652 --> 00:18:41,320
and you feel that 
pressure of the belly

412
00:18:41,320 --> 00:18:42,321
as you breathe in.

413
00:18:43,756 --> 00:18:45,758
And then a softening 
as you breathe out.

414
00:18:45,758 --> 00:18:46,763
(exhales)

415
00:18:46,763 --> 00:18:49,061
Keep it going, big inhale in.

416
00:18:50,463 --> 00:18:51,764
Long breath out.

417
00:18:52,999 --> 00:18:55,034
And this Alligator 
Breath is really great

418
00:18:55,034 --> 00:18:56,936
when you're frustrated, 
or pissed off,

419
00:18:56,936 --> 00:18:58,204
I know it's kind 
of absurd to say,

420
00:18:58,204 --> 00:19:00,473
"Come to the ground and 
breathe into your belly."

421
00:19:00,473 --> 00:19:02,308
But do it.

422
00:19:03,142 --> 00:19:04,210
Sometimes.

423
00:19:06,545 --> 00:19:09,015
Just takes the practice, 
the knowing, of,

424
00:19:09,015 --> 00:19:10,116
"Oh, this is possible,

425
00:19:10,116 --> 00:19:11,917
"I don't have to 
go to something else

426
00:19:11,917 --> 00:19:15,621
"that kind of 
robs me of my charisma,

427
00:19:15,621 --> 00:19:17,923
"or my connection 
to my true self."

428
00:19:21,160 --> 00:19:23,796
Getting deep, 
sorry guys, love you.

429
00:19:29,668 --> 00:19:30,636
So hopefully, you've caught

430
00:19:30,636 --> 00:19:33,072
at least one 
really awesome wave here,

431
00:19:33,072 --> 00:19:34,106
breathing into the belly,

432
00:19:34,106 --> 00:19:36,275
feeling it press into the earth.

433
00:19:37,743 --> 00:19:39,979
And then the total 
softening, and letting go,

434
00:19:39,979 --> 00:19:41,647
and surrender 
as you breathe out.

435
00:19:44,850 --> 00:19:46,852
We'll slowly lift the head up,

436
00:19:46,852 --> 00:19:49,755
we're gonna slide the hands
down in line with the rib cage.

437
00:19:49,755 --> 00:19:51,657
Bring the toes in 
line with the hip points.

438
00:19:51,657 --> 00:19:53,626
Press into your pubic bone, so,

439
00:19:53,626 --> 00:19:56,495
stabilize by 
pressing down into the earth,

440
00:19:56,495 --> 00:19:58,431
tops of the feet 
and the pubic bone,

441
00:19:58,431 --> 00:20:00,066
and squeeze the 
elbows in, and then,

442
00:20:00,066 --> 00:20:02,468
you got it, here we go, 
inhale, Baby Cobra.

443
00:20:03,369 --> 00:20:06,705
Exhale to slowly 
kiss forehead to earth.

444
00:20:06,705 --> 00:20:09,375
Twice more, inhale, 
Baby Cobra, warming up the back.

445
00:20:10,242 --> 00:20:12,011
Exhale.

446
00:20:12,011 --> 00:20:14,613
And one more time, 
inhale, rise up.

447
00:20:14,613 --> 00:20:16,582
This time, maybe catch a wave,

448
00:20:16,582 --> 00:20:17,817
or a breath or two up here,

449
00:20:17,817 --> 00:20:19,385
depending on your body,

450
00:20:19,385 --> 00:20:22,221
and then use an exhale 
to release it back down.

451
00:20:22,221 --> 00:20:23,089
Beautiful.

452
00:20:24,156 --> 00:20:25,858
Slide the hands now forward,

453
00:20:25,858 --> 00:20:27,293
elbows come 
where the hands were,

454
00:20:27,293 --> 00:20:29,095
so just in line 
with the rib cage.

455
00:20:29,095 --> 00:20:30,262
And we're gonna 
prop ourselves up

456
00:20:30,262 --> 00:20:32,298
nice and easy 
here in Sphinx Pose.

457
00:20:34,300 --> 00:20:35,835
So, whenever I 
say nice and easy,

458
00:20:35,835 --> 00:20:39,105
I'm fully aware that it may
not mean it's easy for you.

459
00:20:39,105 --> 00:20:41,273
We want to find 
that easy energy,

460
00:20:41,273 --> 00:20:43,876
again, not working, 
not forcing, pushing.

461
00:20:45,945 --> 00:20:47,246
Trying to fit.

462
00:20:48,614 --> 00:20:50,683
But letting it evolve.

463
00:20:50,683 --> 00:20:52,485
In your body.

464
00:20:52,485 --> 00:20:54,687
In your time.

465
00:20:54,687 --> 00:20:55,588
Your way.

466
00:20:57,857 --> 00:20:59,091
And when you 
have this relationship

467
00:20:59,091 --> 00:21:00,059
to this type of movement,

468
00:21:00,059 --> 00:21:02,194
you're actually able to 
take the high road in life

469
00:21:02,194 --> 00:21:03,829
a lot more often,

470
00:21:03,829 --> 00:21:06,365
but I'll get into that a 
little more in the email.

471
00:21:06,365 --> 00:21:08,067
Okay, so we're 
pressing into the elbows,

472
00:21:08,067 --> 00:21:10,035
we're pressing into 
the foundation to lift up.

473
00:21:10,035 --> 00:21:11,971
Think about your 
two shoulder blades

474
00:21:11,971 --> 00:21:13,772
coming together here,

475
00:21:13,772 --> 00:21:16,375
so you're not straining 
as much in the rotator cuff,

476
00:21:16,375 --> 00:21:18,043
but the shoulder blades
are coming together,

477
00:21:18,043 --> 00:21:20,513
and wrapping 
around to support you.

478
00:21:20,513 --> 00:21:22,781
Yeah, and then you're 
gonna slide the right elbow

479
00:21:22,781 --> 00:21:24,383
into the center line,

480
00:21:24,383 --> 00:21:26,252
and then look 
back at your left knee

481
00:21:26,252 --> 00:21:27,820
and you're gonna 
bend the left knee,

482
00:21:27,820 --> 00:21:30,789
and maybe, you reach 
the left fingertips back

483
00:21:30,789 --> 00:21:35,197
to grab the inner 
arch of the left foot.

484
00:21:36,359 --> 00:21:37,863
And then you're 
gonna kick out here,

485
00:21:37,863 --> 00:21:39,498
use your right 
elbow to support you,

486
00:21:39,498 --> 00:21:41,901
lift your chest, breathe deep.

487
00:21:41,901 --> 00:21:46,071
Big, big opening through the
left pec and shoulder, chest.

488
00:21:47,039 --> 00:21:48,874
Kick out, actively 
kick your left foot out,

489
00:21:48,874 --> 00:21:50,409
we're here for three, two,

490
00:21:50,409 --> 00:21:52,645
and then a slow 
release on the one.

491
00:21:52,645 --> 00:21:54,313
Left elbow replaces the right,

492
00:21:54,313 --> 00:21:57,783
and we're gonna switch to 
the other side, look back.

493
00:21:57,783 --> 00:22:00,719
Bend your right knee, 
think up and over.

494
00:22:00,719 --> 00:22:02,154
Oops, sorry.

495
00:22:02,154 --> 00:22:04,456
As you reach back 
to grab the inner arch,

496
00:22:04,456 --> 00:22:06,392
and then press 
away from your yoga mat

497
00:22:06,392 --> 00:22:08,794
as you kick back 
with your right foot.

498
00:22:11,564 --> 00:22:13,566
Big opening here, 
press into your pubic bone,

499
00:22:13,566 --> 00:22:17,570
press away with that left
elbow to support the shoulder.

500
00:22:17,570 --> 00:22:20,472
We're here for 
three, two, kick back,

501
00:22:20,472 --> 00:22:22,107
and then release on the one.

502
00:22:22,107 --> 00:22:22,942
Awesome.

503
00:22:22,942 --> 00:22:26,078
Here we go, slide the 
hands underneath the shoulders,

504
00:22:26,078 --> 00:22:30,783
curl the toes under, press
up to all fours, neutralize.

505
00:22:30,783 --> 00:22:32,818
Lengthen through 
the crown and tail.

506
00:22:34,486 --> 00:22:35,788
Then bump the hips to the left,

507
00:22:35,788 --> 00:22:39,491
turn to look towards the bottom
right corner of your mat.

508
00:22:39,491 --> 00:22:40,859
And then back to center.

509
00:22:41,827 --> 00:22:43,028
And then to the right.

510
00:22:44,296 --> 00:22:45,464
Turn to look back.

511
00:22:47,933 --> 00:22:50,102
Awesome, curl the 
toes under, back to center.

512
00:22:50,102 --> 00:22:52,371
Curl the toes under, and 
then send the hips up high,

513
00:22:52,371 --> 00:22:55,341
Downward Facing Dog, 
three cycles of breath here

514
00:22:55,341 --> 00:22:56,508
to do your thing.

515
00:22:57,409 --> 00:23:00,579
(inhales and exhales)

516
00:23:02,615 --> 00:23:04,016
Then when you're ready,

517
00:23:04,016 --> 00:23:06,652
slow descent of the knees down.

518
00:23:06,652 --> 00:23:08,654
And we're gonna all 
come into Half Plank here,

519
00:23:08,654 --> 00:23:10,222
so wrap the 
shoulder blades around,

520
00:23:10,222 --> 00:23:11,724
bring the knees together,

521
00:23:11,724 --> 00:23:13,525
you can cross the 
ankles if you like.

522
00:23:13,525 --> 00:23:14,894
Then look forward,

523
00:23:14,894 --> 00:23:16,795
try to create 
one nice long piece

524
00:23:16,795 --> 00:23:19,064
from the crown to the tail.

525
00:23:19,064 --> 00:23:21,267
And then, here we go, 
inhale, look forward.

526
00:23:21,267 --> 00:23:22,968
Exhale, just a half push

527
00:23:22,968 --> 00:23:25,371
if you're gonna bring 
the elbows out half way.

528
00:23:25,371 --> 00:23:27,439
Great, press into 
the earth, come back up,

529
00:23:27,439 --> 00:23:30,009
two more, nice and slow, 
bend the elbows out.

530
00:23:31,277 --> 00:23:33,245
And then bring 'em in.

531
00:23:33,245 --> 00:23:34,980
We're going for a 
little 45 degree angle here,

532
00:23:34,980 --> 00:23:38,617
so inhale in, exhale, halfway.

533
00:23:38,617 --> 00:23:39,618
And then press in.

534
00:23:39,618 --> 00:23:40,819
Great, that was it.

535
00:23:40,819 --> 00:23:41,820
Uncross the ankles,

536
00:23:41,820 --> 00:23:43,622
walk the knees into center.

537
00:23:43,622 --> 00:23:46,492
Child's Pose, take a rest.

538
00:23:46,492 --> 00:23:50,262
Round through the spine, 
keep the breath active.

539
00:23:50,262 --> 00:23:53,306
Buoyant, close your eyes, 
and just listen.

540
00:23:56,435 --> 00:23:59,605
(inhales and exhales)

541
00:24:20,003 --> 00:24:22,962
And slowly draw 
the fingertips up.

542
00:24:23,929 --> 00:24:27,433
Open your eyes, and come all
the way back to all fours.

543
00:24:28,400 --> 00:24:29,635
We're gonna curl the toes under,

544
00:24:29,635 --> 00:24:33,138
come to Plank or Half Plank, 
take a deep breath in,

545
00:24:33,138 --> 00:24:35,808
and then exhale, lower 
all the way down to the belly.

546
00:24:37,209 --> 00:24:38,711
Great, then this time,

547
00:24:38,711 --> 00:24:40,612
we're gonna press 
into the pubic bone,

548
00:24:40,612 --> 00:24:42,081
hug the elbows 
into the side body,

549
00:24:42,081 --> 00:24:44,650
inhale, open the chest, 
Baby Cobra.

550
00:24:44,650 --> 00:24:47,052
Then slowly, bend one 
knee, and then the other,

551
00:24:47,052 --> 00:24:50,522
gonna reach back to 
grab the top of the foot.

552
00:24:50,522 --> 00:24:52,057
And then the top of the foot.

553
00:24:53,959 --> 00:24:55,627
Then you're gonna flex your toes

554
00:24:55,627 --> 00:24:57,363
so the toes point back.

555
00:24:57,363 --> 00:24:59,565
We're gonna wrap the 
shoulder blades around.

556
00:25:00,766 --> 00:25:03,402
So they're coming 
together, inhale in, exhale,

557
00:25:03,402 --> 00:25:04,703
rather than 
thinking about lifting up,

558
00:25:04,703 --> 00:25:06,238
just kick your toes back,

559
00:25:06,238 --> 00:25:08,540
think about 
kicking your toes back.

560
00:25:08,540 --> 00:25:10,286
Kicking the toes back, 
kicking the toes back,

561
00:25:10,286 --> 00:25:11,377
so this is one of those poses

562
00:25:11,377 --> 00:25:14,546
that we can really work 
a little bit too hard in.

563
00:25:14,546 --> 00:25:15,748
So squeezing the knees together,

564
00:25:15,748 --> 00:25:16,615
and kick the toes back,

565
00:25:16,615 --> 00:25:18,784
and even if you're 
just here, that's great.

566
00:25:21,553 --> 00:25:23,322
Then we'll grab the ankles,

567
00:25:23,322 --> 00:25:25,324
kick the toes back, inhale,

568
00:25:25,324 --> 00:25:27,760
and then exhale to 
release everything.

569
00:25:27,760 --> 00:25:28,894
Come back to your pillow,

570
00:25:28,894 --> 00:25:30,829
bring the big toes together,

571
00:25:30,829 --> 00:25:33,265
elbows wide, heels splay out,

572
00:25:33,265 --> 00:25:36,635
and give the booty 
a little shake here.

573
00:25:36,635 --> 00:25:38,737
Hips relax.

574
00:25:44,877 --> 00:25:46,678
Awesome, take a deep breath in.

575
00:25:48,180 --> 00:25:50,416
Then slowly use your 
exhale to come back up,

576
00:25:50,416 --> 00:25:51,917
we're gonna bend the knees,

577
00:25:51,917 --> 00:25:55,454
grab the tops of 
the feet, reach back.

578
00:25:55,454 --> 00:25:57,689
Active toes, squeeze the knees.

579
00:25:57,689 --> 00:25:58,624
So the knees don't touch,

580
00:25:58,624 --> 00:25:59,992
but we do want them 
to splay out too much,

581
00:25:59,992 --> 00:26:03,662
so keep the knees, 
and the thighbones,

582
00:26:03,662 --> 00:26:05,831
and the hip points in alignment.

583
00:26:05,831 --> 00:26:07,533
Then flex your toes,

584
00:26:07,533 --> 00:26:09,101
hands will slide to the ankles,

585
00:26:09,101 --> 00:26:12,571
inhale, exhale, begin to 
kick back lift your chest.

586
00:26:12,571 --> 00:26:15,641
And now here, maybe, you
start to catch little breath.

587
00:26:15,641 --> 00:26:16,642
A little wave.

588
00:26:18,404 --> 00:26:20,579
A little Rocking Horse.

589
00:26:22,414 --> 00:26:24,316
You're gonna kick, 
kick, kick, kick, kick.

590
00:26:24,316 --> 00:26:26,185
Take one more 
deep breath in, kick,

591
00:26:26,185 --> 00:26:28,854
and then exhale, release, 
come back to your pillow,

592
00:26:28,854 --> 00:26:30,656
bring the two big toes together,

593
00:26:30,656 --> 00:26:33,358
and shake the hips 
gently left to right.

594
00:26:35,961 --> 00:26:40,032
Inhaling deeply 
and exhale completely.

595
00:26:42,134 --> 00:26:42,968
Awesome work.

596
00:26:42,968 --> 00:26:45,437
From here, you're 
gonna inhale, smile,

597
00:26:45,437 --> 00:26:49,775
and exhale, just slightly
turn to come onto your back.

598
00:26:49,775 --> 00:26:50,642
Yay.

599
00:26:53,846 --> 00:26:56,548
Then you're gonna take the
soles of the feet together.

600
00:26:59,084 --> 00:27:00,752
And the knees nice and wide.

601
00:27:03,155 --> 00:27:05,924
Let your hands rest gently
on the rib cage of the belly.

602
00:27:07,526 --> 00:27:09,628
Then inhale in.

603
00:27:09,628 --> 00:27:13,131
Our final Pranayama here,
Horsey Lips, as you exhale out.

604
00:27:13,131 --> 00:27:15,300
(blows raspberry)

605
00:27:17,669 --> 00:27:19,404
And again, big breath in.

606
00:27:20,672 --> 00:27:23,308
Don't be shy here, 
exhale Horsey Lips.

607
00:27:23,308 --> 00:27:25,477
(blows raspberry)

608
00:27:26,912 --> 00:27:29,581
And one more time, inhale in.

609
00:27:29,581 --> 00:27:31,783
(inhales)

610
00:27:31,783 --> 00:27:34,653
Exhale.
(blows raspberry)

611
00:27:39,691 --> 00:27:41,126
Now close your eyes,

612
00:27:41,126 --> 00:27:42,995
and let your 
breath just kind of soften

613
00:27:42,995 --> 00:27:44,696
and return to 
its natural rhythm,

614
00:27:44,696 --> 00:27:46,164
its natural ebb and flow.

615
00:27:54,907 --> 00:27:56,375
Soften through the jaw.

616
00:28:00,279 --> 00:28:04,750
And notice the cadence of the
flow of your breath today.

617
00:28:04,750 --> 00:28:06,418
Is it short?

618
00:28:06,418 --> 00:28:08,654
Sharp, or maybe, 
now, after that practice,

619
00:28:08,654 --> 00:28:12,791
is it a little 
more buoyant, full?

620
00:28:19,097 --> 00:28:20,065
Then press into the feet

621
00:28:20,065 --> 00:28:23,435
to slowly bring the 
knees all the way up and in.

622
00:28:23,435 --> 00:28:25,337
Now press off the toes,

623
00:28:25,337 --> 00:28:26,772
give yourself a great big hug,

624
00:28:26,772 --> 00:28:28,507
squeeze the 
knees into the chest.

625
00:28:30,175 --> 00:28:31,410
Inhale, tuck the chin,

626
00:28:31,410 --> 00:28:33,378
lengthen through 
the back of the neck.

627
00:28:33,378 --> 00:28:35,747
And then, exhale, 
slowly peel the nose up

628
00:28:35,747 --> 00:28:37,516
toward the knees.

629
00:28:37,516 --> 00:28:39,685
You can take whatever 
variation you like here,

630
00:28:39,685 --> 00:28:41,486
breathing deep, 
should just feel really yummy

631
00:28:41,486 --> 00:28:42,788
on the lower back body.

632
00:28:45,390 --> 00:28:47,359
Take one more breath in here.

633
00:28:48,130 --> 00:28:50,362
And then exhale, 
release the head down,

634
00:28:50,362 --> 00:28:53,231
neck down, shoulders down, 
Happy Baby Pose.

635
00:28:53,231 --> 00:28:55,500
Again, today, 
kicking the feet up,

636
00:28:55,500 --> 00:28:56,802
lengthening the tailbone

637
00:28:56,802 --> 00:28:58,036
towards the 
front edge of your mat,

638
00:28:58,036 --> 00:29:00,072
should feel really awesome.

639
00:29:00,973 --> 00:29:02,374
Around the sacrum.

640
00:29:04,176 --> 00:29:07,312
And then, today, 
especially today,

641
00:29:07,312 --> 00:29:09,081
close your eyes, 
or soften your gaze,

642
00:29:09,081 --> 00:29:12,651
and imagine that you 
are your child-like self.

643
00:29:14,486 --> 00:29:17,723
Truly unique and awesome.

644
00:29:17,723 --> 00:29:19,191
Truly a light.

645
00:29:20,425 --> 00:29:21,793
And imagine 
you're rolling around

646
00:29:21,793 --> 00:29:23,495
on your favorite blanket here,

647
00:29:23,495 --> 00:29:25,230
and we're gonna 
end today's practice

648
00:29:25,230 --> 00:29:28,100
by just taking an 
extra long little exploration

649
00:29:28,100 --> 00:29:29,768
in Happy Baby Pose.

650
00:29:29,768 --> 00:29:31,169
So if this is 
not available to you,

651
00:29:31,169 --> 00:29:33,705
you can just do 
one leg at a time.

652
00:29:33,705 --> 00:29:35,774
And get a little 
Martha Graham on me.

653
00:29:37,943 --> 00:29:39,711
One leg at a time.

654
00:29:39,711 --> 00:29:43,215
Or both at the same time, 
extending the legs.

655
00:29:44,216 --> 00:29:48,520
Making any sounds or 
sighs that feel amazing.

656
00:29:48,520 --> 00:29:50,689
(exhales)

657
00:29:53,525 --> 00:29:56,395
Maybe you cross the legs, 
let's do it, why not?

658
00:30:00,399 --> 00:30:02,634
Happy Baby Pose.

659
00:30:06,705 --> 00:30:08,674
And then when 
you feel satisfied,

660
00:30:08,674 --> 00:30:09,508
and again, remember,

661
00:30:09,508 --> 00:30:11,543
you don't have to get 
anything in this moment.

662
00:30:11,543 --> 00:30:14,546
Often, some of the 
work you do in practice,

663
00:30:14,546 --> 00:30:17,916
that work serves you 
later off the mat, right?

664
00:30:17,916 --> 00:30:19,785
So you don't always have 
to have the ah-ha moments,

665
00:30:19,785 --> 00:30:22,220
no one expects that 
to happen for 30 days

666
00:30:22,220 --> 00:30:23,755
everyday on your mat.

667
00:30:23,755 --> 00:30:25,891
But way to show up, and way
to commit to the practice.

668
00:30:25,891 --> 00:30:27,526
When you feel satisfied,

669
00:30:27,526 --> 00:30:28,960
go ahead and 
bring the feet down,

670
00:30:28,960 --> 00:30:31,530
you're just gonna 
windshield wiper a couple times,

671
00:30:31,530 --> 00:30:34,066
and then send the 
legs out all the way.

672
00:30:36,101 --> 00:30:39,671
Let the hands rest gently
at the sides, palms face up.

673
00:30:41,206 --> 00:30:43,408
Inhale in, and then, 
as you exhale,

674
00:30:43,408 --> 00:30:44,743
just go ahead 
and relax everything.

675
00:30:44,743 --> 00:30:47,846
Practice a complete letting go.

676
00:30:49,948 --> 00:30:52,684
And then a moment of 
stillness before we close.

677
00:31:11,837 --> 00:31:15,340
No, the video's not 
frozen, I'm still here,

678
00:31:15,340 --> 00:31:17,676
we're still here together.

679
00:31:17,676 --> 00:31:20,879
Close your eyes, and 
gently begin to rock the head

680
00:31:20,879 --> 00:31:24,549
side to side, ear to ear,
feel this great stretch.

681
00:31:24,549 --> 00:31:26,918
Subtle body 
stretch through the neck.

682
00:31:28,653 --> 00:31:30,822
Little massage on 
the back of the head.

683
00:31:31,923 --> 00:31:35,894
Soaking in these last 
few moments of your you time.

684
00:31:40,832 --> 00:31:42,153
And then we're 
gonna come all the way up

685
00:31:42,153 --> 00:31:43,802
to a nice 
comfortable seat today,

686
00:31:43,802 --> 00:31:45,537
and how you do 
that is everything,

687
00:31:45,537 --> 00:31:49,708
so think about today's practice.

688
00:31:50,609 --> 00:31:51,676
Charisma.

689
00:31:53,345 --> 00:31:55,981
Let there be a joy 
about this transition

690
00:31:55,981 --> 00:31:58,617
that maybe you've 
never experienced before.

691
00:31:58,617 --> 00:32:00,719
I know it's a bit weird, 
that's why I'm here,

692
00:32:00,719 --> 00:32:03,655
that's why I'm your 
friend and your teacher.

693
00:32:05,423 --> 00:32:07,058
See if you can smooth it out,

694
00:32:07,058 --> 00:32:09,027
don't work so hard to come up.

695
00:32:10,536 --> 00:32:13,965
Pressing nice and easy, 
all the way up

696
00:32:13,965 --> 00:32:16,568
to a nice, 
comfortable seat of your choice.

697
00:32:25,117 --> 00:32:27,712
So when we 
really start to focus on

698
00:32:31,283 --> 00:32:33,565
the why and the how, 
why we're here,

699
00:32:33,565 --> 00:32:35,821
and how we're moving,

700
00:32:37,489 --> 00:32:39,424
it totally affects 
what it's all about.

701
00:32:43,028 --> 00:32:46,031
It helps dictate your discovery.

702
00:32:46,031 --> 00:32:49,701
And your unfolding, 
and your return back to you.

703
00:32:51,770 --> 00:32:53,138
So great exploration today,

704
00:32:53,138 --> 00:32:55,140
let's bring hands 
together at the heart.

705
00:32:57,108 --> 00:33:00,045
Bring the thumbs right up to
the third eye, deep breath in.

706
00:33:01,930 --> 00:33:03,281
And a long breath out.

707
00:33:04,916 --> 00:33:06,885
Awesome work, guys.

708
00:33:06,885 --> 00:33:08,353
Thank you so much 
for sharing your time,

709
00:33:08,353 --> 00:33:11,022
and your energy, and 
your willingness to learn.

710
00:33:11,022 --> 00:33:13,658
With me and with 
everyone else who's doing this

711
00:33:13,658 --> 00:33:14,526
around the world.

712
00:33:16,595 --> 00:33:18,307
Take good care.

713
00:33:18,307 --> 00:33:19,931
Hasta manaña.

714
00:33:19,931 --> 00:33:20,765
Namaste.

715
00:33:22,443 --> 00:33:25,482
(uplifting music)