1 00:00:00,467 --> 00:00:02,636 - Howdy-do everyone and welcome to TRUE, 2 00:00:02,636 --> 00:00:04,070 your 30 day yoga journey. 3 00:00:04,070 --> 00:00:07,574 It's day 18 and this practice is definitely gonna keep you 4 00:00:07,574 --> 00:00:11,445 on your toes, awake, present and in the moment 5 00:00:11,445 --> 00:00:14,915 so get ready to surrender. 6 00:00:14,915 --> 00:00:16,583 Let's get started. 7 00:00:16,583 --> 00:00:18,986 (uplifting music) 8 00:00:26,226 --> 00:00:28,362 Okay, my friends, let's begin today 9 00:00:28,362 --> 00:00:30,297 in a nice, comfortable seat. 10 00:00:31,965 --> 00:00:34,101 Take a second to get settled in 11 00:00:37,037 --> 00:00:39,239 and when you're ready, sit up nice and tall. 12 00:00:41,875 --> 00:00:43,877 Building on yesterday's practice, 13 00:00:43,877 --> 00:00:46,146 closing your eyes, softening the skin of your face, 14 00:00:46,146 --> 00:00:47,981 sitting up really, really tall 15 00:00:48,849 --> 00:00:51,451 and just being open to connecting 16 00:00:51,451 --> 00:00:53,854 to something that feels really you. 17 00:00:57,391 --> 00:00:58,425 It could be an energy. 18 00:00:58,425 --> 00:01:00,193 It could be the power of the inner smile 19 00:01:00,193 --> 00:01:01,828 which helps me out all the time 20 00:01:03,563 --> 00:01:05,799 and again, you don't have to know what it is 21 00:01:05,799 --> 00:01:07,401 or to nail anything today 22 00:01:07,401 --> 00:01:10,404 but there's just this willingness, this desire 23 00:01:10,404 --> 00:01:13,173 to uncover this authenticity 24 00:01:13,173 --> 00:01:15,609 and that's really what we're all about here today. 25 00:01:19,212 --> 00:01:20,914 Now, often when I'll guide folks 26 00:01:20,914 --> 00:01:22,616 through a surrender practice, 27 00:01:22,616 --> 00:01:25,586 it's very restorative and chill 28 00:01:26,820 --> 00:01:28,388 and I'm here to tell ya that I'm gonna kick your butt 29 00:01:28,388 --> 00:01:30,490 a little bit today but it's only 30 00:01:31,391 --> 00:01:34,461 to invite us all to see the practice a little bit different 31 00:01:34,461 --> 00:01:38,882 than maybe a lot of the world is suggesting that we see it. 32 00:01:41,001 --> 00:01:42,502 Can we work hard? 33 00:01:43,770 --> 00:01:47,808 Create strong, healthy, trim, tone bodies 34 00:01:50,477 --> 00:01:54,481 in a way that we're not attached to the results. 35 00:01:54,481 --> 00:01:56,049 What if we were to move on our mat in a way 36 00:01:56,049 --> 00:01:59,820 where we're completely surrendering to the results? 37 00:02:02,489 --> 00:02:05,459 Gently draw your hands together and if you haven't already, 38 00:02:05,459 --> 00:02:07,361 go ahead and start to deepen your breath 39 00:02:07,361 --> 00:02:10,830 and just continuing to arrive here nice and easy, 40 00:02:14,034 --> 00:02:16,036 letting go of the day thus far, 41 00:02:18,271 --> 00:02:19,773 coming into your seat. 42 00:02:24,711 --> 00:02:28,515 My body started to really change and transform 43 00:02:28,515 --> 00:02:30,050 and become stronger and lighter 44 00:02:30,050 --> 00:02:33,653 when I started this commitment 45 00:02:33,653 --> 00:02:35,789 to just totally surrendering to results. 46 00:02:35,789 --> 00:02:38,458 When I was focusing on arms and legs and this and that, 47 00:02:38,458 --> 00:02:41,947 it was such a struggle and I lost myself. 48 00:02:43,663 --> 00:02:46,099 So today, work in a way 49 00:02:49,302 --> 00:02:51,571 that feels really true to yourself, 50 00:02:53,073 --> 00:02:56,476 maybe again tapping into that charisma of yesterday 51 00:02:57,844 --> 00:03:00,480 and when you start to really build a lot of heat up, 52 00:03:00,480 --> 00:03:02,249 start to build muscles, 53 00:03:04,918 --> 00:03:06,520 see what happens if you totally surrender 54 00:03:06,520 --> 00:03:10,157 your thoughts and your attachments to the outcome. 55 00:03:10,157 --> 00:03:12,492 Just be in the moment and have fun. 56 00:03:12,492 --> 00:03:13,360 Deep breath in. 57 00:03:14,761 --> 00:03:15,796 Long breath out. 58 00:03:16,797 --> 00:03:17,898 We're gonna come to all fours. 59 00:03:17,898 --> 00:03:19,366 Take a deep breath in 60 00:03:21,835 --> 00:03:23,370 and long breath out. 61 00:03:26,239 --> 00:03:29,409 On your next inhale, drop the belly, open the chest 62 00:03:30,644 --> 00:03:32,412 and exhale, round through. 63 00:03:34,514 --> 00:03:36,383 Inhale, drop the belly 64 00:03:38,552 --> 00:03:41,588 and exhale, the opposite, rounding through. 65 00:03:42,489 --> 00:03:44,291 That's right, Benji, sing it with me. 66 00:03:44,291 --> 00:03:47,594 Inhale, drop the belly, expand 67 00:03:48,562 --> 00:03:50,964 and then exhale, contract. 68 00:03:52,365 --> 00:03:54,294 One more time, inhale 69 00:03:56,503 --> 00:03:58,772 and exhale, rounding through. 70 00:04:00,874 --> 00:04:05,579 Awesome, you're gonna drop the elbows where the hands are, 71 00:04:05,579 --> 00:04:08,348 interlace the fingertips and here we go. 72 00:04:08,348 --> 00:04:10,851 We're gonna come to a nice forearm Plank here. 73 00:04:10,851 --> 00:04:14,454 So curl the toes under, send the heels out 74 00:04:14,454 --> 00:04:15,889 and you're gonna lift the front body up 75 00:04:15,889 --> 00:04:16,790 to meet the back body. 76 00:04:16,790 --> 00:04:19,726 If you want, you can press into the hands here 77 00:04:19,726 --> 00:04:21,628 but pressing away from your yoga mat, 78 00:04:21,628 --> 00:04:23,363 lifting front body up to meet the back body, 79 00:04:23,363 --> 00:04:25,966 we're waking up a little fire in the core, 80 00:04:25,966 --> 00:04:29,736 the lower belly, the transverse abdominis, 81 00:04:29,736 --> 00:04:32,773 that upper abdominals here 82 00:04:32,773 --> 00:04:35,041 breathing deep, the whole package. 83 00:04:35,041 --> 00:04:39,446 You got it, five, four, three, two. 84 00:04:39,446 --> 00:04:41,515 Lift the hips up high on the one. 85 00:04:41,515 --> 00:04:44,284 You're gonna make your way to Downward Dog from here 86 00:04:44,284 --> 00:04:49,055 nice and easy pressing into the palms, hips up high, 87 00:04:49,055 --> 00:04:51,224 heart melts back, wowza. 88 00:04:51,224 --> 00:04:53,860 Notice what it feels like to be alive today 89 00:04:54,694 --> 00:04:58,799 breathing deep in through the nose 90 00:04:58,799 --> 00:05:00,600 and out through the nose or mouth. 91 00:05:00,600 --> 00:05:02,302 Go through your checklist here. 92 00:05:03,203 --> 00:05:04,735 Start to wake up the body. 93 00:05:08,175 --> 00:05:09,543 Claw through the fingertips, 94 00:05:09,543 --> 00:05:12,345 let your heels be really heavy here. 95 00:05:12,345 --> 00:05:17,150 Take a deep breath in and a long breath out. 96 00:05:17,150 --> 00:05:20,086 Now, bend the knees, inhale to look forward 97 00:05:20,086 --> 00:05:22,856 and exhale to make your way to the top. 98 00:05:25,025 --> 00:05:27,027 Nice Forward Fold here. 99 00:05:27,027 --> 00:05:29,429 Start to deepen your breath. 100 00:05:29,429 --> 00:05:32,106 Even more, bend the knees slightly, 101 00:05:32,106 --> 00:05:34,512 shake the head loose 102 00:05:40,307 --> 00:05:41,508 and then when you're ready, 103 00:05:41,508 --> 00:05:45,145 begin to slowly roll it up. Nice and slow. 104 00:05:53,753 --> 00:05:56,356 And when you stand up nice and tall in your Mountain, 105 00:05:56,356 --> 00:05:59,960 go ahead and bring the feet together, really together 106 00:05:59,960 --> 00:06:02,229 and then you're gonna shift your weight to your left foot. 107 00:06:02,229 --> 00:06:03,463 Bring your hands together 108 00:06:03,463 --> 00:06:05,899 just for a little stability here at the heart. 109 00:06:05,899 --> 00:06:09,436 You're just gonna lift the right leg, foot, toes 110 00:06:09,436 --> 00:06:12,439 and rotate the ankle one way and then the other 111 00:06:12,439 --> 00:06:14,574 and if you need to use something here, 112 00:06:15,442 --> 00:06:16,977 haven't quite turned on your center 113 00:06:16,977 --> 00:06:19,646 and you need a little heyyo, 114 00:06:19,646 --> 00:06:20,814 if you haven't quite turned on your center 115 00:06:20,814 --> 00:06:23,550 and you need a little support, just hold onto something. 116 00:06:23,550 --> 00:06:25,819 Otherwise, press the palms together 117 00:06:25,819 --> 00:06:27,687 rotating one way and then the other 118 00:06:28,755 --> 00:06:31,091 and then you're gonna switch. 119 00:06:31,091 --> 00:06:33,827 Peel up through the left leg one way and then the other. 120 00:06:33,827 --> 00:06:36,196 Hold onto that focal point if you need to here. 121 00:06:38,965 --> 00:06:41,334 Great then we'll put the left foot down 122 00:06:41,334 --> 00:06:42,769 and you're gonna send the fingertips out 123 00:06:42,769 --> 00:06:45,872 and you're gonna draw big circles, wrist circles one way 124 00:06:47,340 --> 00:06:48,475 and then the other 125 00:06:53,346 --> 00:06:55,315 and then bring the fingertips down 126 00:06:55,315 --> 00:06:57,617 and you're gonna take a little backstroke here. 127 00:06:57,617 --> 00:07:00,520 So right fingertips go all the way up and back. 128 00:07:00,520 --> 00:07:04,024 Your gaze can kinda follow and then left fingertip. 129 00:07:04,024 --> 00:07:08,061 Opening up and then keep it going opening. 130 00:07:09,496 --> 00:07:10,997 Opening, stretch it out. 131 00:07:10,997 --> 00:07:13,500 Really maximize this time on your mat. 132 00:07:13,500 --> 00:07:15,101 Find what feels good. 133 00:07:18,505 --> 00:07:20,006 Beautiful and then other way. 134 00:07:20,006 --> 00:07:23,209 We're gonna swim it forward rounding through. 135 00:07:23,209 --> 00:07:24,044 Forward. 136 00:07:25,845 --> 00:07:26,846 Forward. 137 00:07:28,181 --> 00:07:31,151 Keep it going, you're gonna find some awesome stretching 138 00:07:31,151 --> 00:07:33,653 in the lower back body the more you continue to do this. 139 00:07:33,653 --> 00:07:34,487 Forward. 140 00:07:35,488 --> 00:07:38,825 Forward and then even it out and on your next forward, 141 00:07:38,825 --> 00:07:41,661 just take it all the way down nice and easy, Forward Fold. 142 00:07:43,096 --> 00:07:45,398 Great, on your next breath in, lift up halfway. 143 00:07:45,398 --> 00:07:48,234 Just find length through the spine, particularly the neck 144 00:07:48,234 --> 00:07:51,037 and then exhale to fold. 145 00:07:51,037 --> 00:07:53,406 Plant the palms, step the right toes back. 146 00:07:53,406 --> 00:07:55,442 Step the left toes back 147 00:07:56,309 --> 00:07:58,511 then you're gonna bring the right hand to the center, 148 00:07:58,511 --> 00:08:01,314 turn on to your right foot and you can stack the feet 149 00:08:01,314 --> 00:08:03,316 or you can keep both feet on the ground 150 00:08:03,316 --> 00:08:06,386 or even tripod by bending the left knee. 151 00:08:06,386 --> 00:08:09,155 You're gonna inhale, lift the left fingertips up high 152 00:08:09,155 --> 00:08:13,626 and then exhale, bring the left fingertips in. 153 00:08:13,626 --> 00:08:15,695 Inhale open. 154 00:08:15,695 --> 00:08:17,430 I know and exhale in. 155 00:08:18,865 --> 00:08:21,668 Inhale open and exhale in. 156 00:08:21,668 --> 00:08:23,370 This is the last one. 157 00:08:23,370 --> 00:08:27,073 Inhale all the way up and then exhale back to Plank. 158 00:08:27,073 --> 00:08:29,776 I know, I told ya, inhale to look forward. 159 00:08:29,776 --> 00:08:30,610 What's up, Benji? 160 00:08:30,610 --> 00:08:31,945 Exhale, lower to the belly. 161 00:08:32,912 --> 00:08:35,482 Inhale, gentle Cobra. 162 00:08:35,482 --> 00:08:36,850 Exhale, release. 163 00:08:37,784 --> 00:08:40,953 Curl the toes under, inhale, Plank or Half Plank. 164 00:08:41,788 --> 00:08:44,023 Exhale to your Downward Facing Dog. 165 00:08:45,959 --> 00:08:47,327 Beautiful. 166 00:08:47,327 --> 00:08:48,428 Inhale in. 167 00:08:49,329 --> 00:08:50,430 Exhale out. 168 00:08:51,498 --> 00:08:53,433 Inhale to look forward. 169 00:08:53,433 --> 00:08:56,136 Exhale to make your way to the top. 170 00:08:56,136 --> 00:08:58,338 Inhale, halfway lift. 171 00:08:58,338 --> 00:09:00,040 Exhale, fold. 172 00:09:00,040 --> 00:09:03,176 Plant the palms, step it back to Plank. 173 00:09:03,176 --> 00:09:04,677 Left hand now comes to the middle. 174 00:09:04,677 --> 00:09:07,580 You stack the feet one on top of the other, 175 00:09:07,580 --> 00:09:09,616 one beside the other or bend the right knee, 176 00:09:09,616 --> 00:09:13,019 lift the hips, create a little tripod with your right leg 177 00:09:13,019 --> 00:09:14,020 then here we go, guys. 178 00:09:14,020 --> 00:09:17,223 Inhale, reach for the sky, right fingertips. 179 00:09:17,223 --> 00:09:21,895 Exhale, slowly bring the right fingertips all the way in. 180 00:09:21,895 --> 00:09:24,431 Inhale, rise up. 181 00:09:24,431 --> 00:09:26,499 Exhale, rounding in. 182 00:09:27,967 --> 00:09:30,437 Inhale, rise up. 183 00:09:30,437 --> 00:09:32,005 Exhale, rounding in. 184 00:09:32,005 --> 00:09:34,607 Beautiful, inhale, rise up 185 00:09:34,607 --> 00:09:36,943 and exhale all the way back to plank. 186 00:09:36,943 --> 00:09:37,811 Beautiful. 187 00:09:37,811 --> 00:09:39,145 Inhale, look forward. 188 00:09:39,145 --> 00:09:41,314 Exhale, lower all the way to the belly. 189 00:09:42,215 --> 00:09:45,585 Find your foundation, focus, calm your breath. 190 00:09:45,585 --> 00:09:47,821 Inhale, Cobra. 191 00:09:47,821 --> 00:09:50,023 Exhale, release. 192 00:09:50,023 --> 00:09:52,525 Inhale to Plank or Half Plank 193 00:09:52,525 --> 00:09:54,227 and exhale to your Downward Dog. 194 00:09:54,227 --> 00:09:56,129 You're awesome, take a deep breath in. 195 00:09:56,996 --> 00:09:59,132 Big cleansing breath out through the mouth. 196 00:10:00,900 --> 00:10:02,902 Inhale to look forward. 197 00:10:02,902 --> 00:10:04,537 Exhale to make your way there 198 00:10:06,105 --> 00:10:10,243 then inhale, halfway lift and exhale, fold 199 00:10:11,411 --> 00:10:14,981 then inhale, rise, reach up, rise up all the way. 200 00:10:14,981 --> 00:10:17,484 Reach, reach, reach, big stretch, big breath 201 00:10:17,484 --> 00:10:19,419 and exhale, hands to heart. 202 00:10:21,020 --> 00:10:22,188 Stay calm. 203 00:10:23,256 --> 00:10:25,692 Engage your center, your core. 204 00:10:25,692 --> 00:10:27,794 Bring your feet together, really together. 205 00:10:29,362 --> 00:10:30,530 Beautiful, inhale in. 206 00:10:31,798 --> 00:10:35,168 Exhale, long breath out, relax your shoulders. 207 00:10:36,302 --> 00:10:38,137 Great, inhale to reach for the sky. 208 00:10:39,272 --> 00:10:41,541 Exhale to take it all the way down. 209 00:10:42,876 --> 00:10:47,514 Inhale to lift up halfway and exhale to fold. 210 00:10:47,514 --> 00:10:49,549 Plant the palms, step it back. 211 00:10:50,416 --> 00:10:52,752 This time we're gonna come onto the forearms 212 00:10:54,487 --> 00:10:56,256 and turn to the side. 213 00:10:56,256 --> 00:10:57,223 Yes, we are. 214 00:10:57,223 --> 00:10:59,792 Inhale, reach the left fingertips up high. 215 00:10:59,792 --> 00:11:02,495 Exhale, curl it in. 216 00:11:02,495 --> 00:11:04,197 Inhale, reach it up high. 217 00:11:05,198 --> 00:11:07,667 Exhale, curl it in. 218 00:11:07,667 --> 00:11:09,435 Inhale, reach it up high. 219 00:11:10,370 --> 00:11:12,539 Exhale, curl it in. 220 00:11:12,539 --> 00:11:14,474 Inhale, reach it up high. 221 00:11:14,474 --> 00:11:16,609 Exhale, switch to the other side. 222 00:11:16,609 --> 00:11:19,646 Whoa, inhale, reach up high. 223 00:11:19,646 --> 00:11:21,147 Exhale, curl it in. 224 00:11:22,515 --> 00:11:24,117 Inhale, reach up high. 225 00:11:25,385 --> 00:11:27,086 Exhale, round it in. 226 00:11:28,254 --> 00:11:30,423 Inhale, reach up high, press away from your yoga mat. 227 00:11:30,423 --> 00:11:31,424 Lift the hips up. 228 00:11:31,424 --> 00:11:33,826 Exhale, round it in. 229 00:11:33,826 --> 00:11:35,562 Inhale, reach up high. 230 00:11:35,562 --> 00:11:39,265 Exhale, both elbows come to the ground, forearm Plank. 231 00:11:39,265 --> 00:11:41,167 Interlace the fingertips if you like here. 232 00:11:41,167 --> 00:11:44,871 We're here for five, four, three, look forward, 233 00:11:44,871 --> 00:11:49,642 two, one, lower the belly, release ribs to the ground, 234 00:11:49,642 --> 00:11:51,144 press into the tops of the feet 235 00:11:51,144 --> 00:11:54,480 and then gentle Cobra as you inhale, lift up. 236 00:11:54,480 --> 00:11:55,949 Exhale, release. 237 00:11:56,983 --> 00:12:00,912 Inhale, all fours, Half Plank or Plank, 238 00:12:00,912 --> 00:12:04,695 yogi's choice and then exhale, Downward Dog. 239 00:12:06,559 --> 00:12:08,828 Turn the two big toes in. 240 00:12:08,828 --> 00:12:10,129 Breathe here. 241 00:12:12,799 --> 00:12:14,534 Inhale, lots of love in. 242 00:12:16,302 --> 00:12:19,072 Exhale, bend the knees, look forward 243 00:12:19,072 --> 00:12:20,506 and make your way to the top. 244 00:12:22,241 --> 00:12:24,143 Inhale to lift halfway. 245 00:12:25,211 --> 00:12:26,546 Exhale to fold. 246 00:12:27,614 --> 00:12:30,783 Big breath, big stretch, reach for the sky root to rise. 247 00:12:30,783 --> 00:12:32,385 Inhale, smile. 248 00:12:32,385 --> 00:12:34,220 Exhale, hands to the heart. 249 00:12:34,220 --> 00:12:36,356 Now, this time we're gonna bring the feet hip width apart, 250 00:12:36,356 --> 00:12:38,124 maybe even a little wider. 251 00:12:38,124 --> 00:12:39,726 Toes are gonna point forward. 252 00:12:40,793 --> 00:12:42,762 Hands are at the heart here to start. 253 00:12:44,464 --> 00:12:45,965 Beautiful and then we're gonna bend the knees, 254 00:12:45,965 --> 00:12:49,102 send the hips back and then send the fingertips forward 255 00:12:49,102 --> 00:12:52,338 so you can go a little lower and kind of counter that. 256 00:12:52,338 --> 00:12:56,109 So a little modified chair or a squat 257 00:12:56,109 --> 00:12:59,545 but stick with your process. 258 00:12:59,545 --> 00:13:00,913 Remember the why. 259 00:13:00,913 --> 00:13:04,083 Find that charisma, tap into that blank, 260 00:13:04,083 --> 00:13:05,051 insert your name there. 261 00:13:05,051 --> 00:13:07,720 So for me, it's like I gotta tap into the Adriene, right? 262 00:13:07,720 --> 00:13:10,523 I'm not gonna be attached to my yoga booty 263 00:13:10,523 --> 00:13:11,391 or whatever the hell. 264 00:13:11,391 --> 00:13:13,860 I'm going to have some fun. 265 00:13:13,860 --> 00:13:15,695 So I'm here, I'm balancing out. 266 00:13:15,695 --> 00:13:18,064 I'm basically defying gravity here when you think about it. 267 00:13:18,064 --> 00:13:19,465 It's pretty awesome. 268 00:13:19,465 --> 00:13:22,735 So I'm sending weight back, reaching weight forward, 269 00:13:22,735 --> 00:13:25,638 connecting to my center of gravity in the middle. 270 00:13:25,638 --> 00:13:27,674 Beautiful and then when you're ready, 271 00:13:27,674 --> 00:13:30,276 press on all four corners of the feet, 272 00:13:30,276 --> 00:13:33,379 straighten the legs, open the palms, lift the chest, 273 00:13:33,379 --> 00:13:36,215 inhale and then exhale. 274 00:13:36,215 --> 00:13:37,517 Back down we go. 275 00:13:38,718 --> 00:13:41,087 Great, inhale to lift. 276 00:13:41,087 --> 00:13:42,288 Exhale to lower. 277 00:13:43,589 --> 00:13:44,824 Inhale to lift. 278 00:13:45,958 --> 00:13:47,894 Exhale to lower. 279 00:13:47,894 --> 00:13:48,911 Keep it going. 280 00:13:53,700 --> 00:13:55,334 Think about sending your hips way back 281 00:13:55,334 --> 00:13:57,937 so that your knees stay over your ankles. 282 00:14:00,106 --> 00:14:04,344 Keep it going, inhale, squeeze, exhale, lower. 283 00:14:04,344 --> 00:14:06,512 Inhale, squeeze and lift. 284 00:14:06,512 --> 00:14:08,114 Exhale, lower. 285 00:14:08,114 --> 00:14:10,416 Inhale, squeeze and lift. 286 00:14:10,416 --> 00:14:12,085 Exhale, lower, keep it going. 287 00:14:12,085 --> 00:14:13,886 Inhale, squeeze and lift. 288 00:14:13,886 --> 00:14:16,689 Firing up all these muscles, wowzies. 289 00:14:16,689 --> 00:14:19,025 Keep it going, synchronize with your breath. 290 00:14:19,025 --> 00:14:21,194 It really doesn't matter to me where you breathe. 291 00:14:21,194 --> 00:14:24,197 Just breathe with your body in motion. 292 00:14:33,606 --> 00:14:34,874 Five more. 293 00:14:36,209 --> 00:14:37,610 Five. 294 00:14:39,112 --> 00:14:39,979 Four. 295 00:14:42,281 --> 00:14:43,249 Three. 296 00:14:45,151 --> 00:14:46,753 Two, let's all sync up on the last one. 297 00:14:46,753 --> 00:14:49,989 Here we go, sink it back, hold here 298 00:14:49,989 --> 00:14:52,725 and then release, stand up nice and tall. 299 00:14:52,725 --> 00:14:54,227 Whoa, bring the feet together. 300 00:14:54,227 --> 00:14:55,928 Let's not think, let's stay with it. 301 00:14:55,928 --> 00:14:57,764 Inhale, reach for the sky. 302 00:14:57,764 --> 00:14:59,766 Exhale, with your breath, down you go. 303 00:15:00,633 --> 00:15:03,402 Inhale, halfway lift, lengthen. 304 00:15:03,402 --> 00:15:04,771 Exhale, fold. 305 00:15:04,771 --> 00:15:07,673 Plant the palms, step it back, Plank or Half Plank. 306 00:15:07,673 --> 00:15:11,210 Okay, we got this, right hand comes to the center. 307 00:15:11,210 --> 00:15:12,879 We're gonna open up just one time here. 308 00:15:12,879 --> 00:15:15,782 Big inhale, reach for the sky. 309 00:15:15,782 --> 00:15:17,049 Lift the hips. 310 00:15:17,049 --> 00:15:19,986 Maybe you take the top arm overhead, Vasisthasana. 311 00:15:19,986 --> 00:15:21,087 Inhale. 312 00:15:21,087 --> 00:15:24,824 Exhale, switch, left hand comes to replace the right. 313 00:15:24,824 --> 00:15:27,193 We find it on the other side. 314 00:15:27,193 --> 00:15:30,630 Lifting the hips, connecting to the core. 315 00:15:30,630 --> 00:15:32,598 Maybe the right fingertips reach up and over. 316 00:15:32,598 --> 00:15:34,667 You create a big rainbow with the spine. 317 00:15:34,667 --> 00:15:39,172 Inhale and then exhale back to Plank or Half Plank. 318 00:15:39,172 --> 00:15:40,907 Feel free to lower the knees 319 00:15:40,907 --> 00:15:44,143 then everyone, inhale, look forward, shift forward 320 00:15:44,143 --> 00:15:46,712 and then exhale, slowly lower to the belly. 321 00:15:47,847 --> 00:15:52,610 Baby Cobra, keep it gentle, inhale and exhale. 322 00:15:53,252 --> 00:15:56,122 Beautiful, inhale, Plank or Half Plank. 323 00:15:57,456 --> 00:15:58,925 Exhale, Downward Dog. 324 00:15:58,925 --> 00:16:01,761 Awesome work, beautiful. 325 00:16:01,761 --> 00:16:02,829 Inhale in. 326 00:16:03,930 --> 00:16:04,997 Exhale out. 327 00:16:06,132 --> 00:16:08,768 Nice, inhale to look forward, bend the knees. 328 00:16:08,768 --> 00:16:10,770 Exhale, make your way to the top. 329 00:16:13,339 --> 00:16:15,708 Inhale, halfway lift. 330 00:16:16,542 --> 00:16:17,910 Exhale, fold. 331 00:16:18,811 --> 00:16:21,514 Inhale, root to rise, reach for the sky. 332 00:16:21,514 --> 00:16:25,785 Big stretch, big breath and exhale, hands to heart. 333 00:16:25,785 --> 00:16:28,154 Feel the energy you've cultivated that you've stirred 334 00:16:28,154 --> 00:16:30,089 and see if you can control your breath. 335 00:16:45,004 --> 00:16:47,640 Beautiful, bend the knees, inhale, reach for the sky. 336 00:16:47,640 --> 00:16:48,474 Here we go. 337 00:16:49,308 --> 00:16:51,077 Exhale, Forward Fold. 338 00:16:52,345 --> 00:16:55,081 Inhale, halfway lift, last one. 339 00:16:55,081 --> 00:16:56,314 Exhale, fold. 340 00:16:57,717 --> 00:16:59,285 Step it back. 341 00:16:59,285 --> 00:17:00,119 You got this. 342 00:17:00,119 --> 00:17:02,154 Come onto the forearm. 343 00:17:02,154 --> 00:17:04,824 Turn on to the side, just one reach up towards the sky. 344 00:17:04,824 --> 00:17:08,594 Inhale, reach it up and then exhale, switch. 345 00:17:08,594 --> 00:17:12,330 Stay connected to your abdominal wall as you switch. 346 00:17:12,330 --> 00:17:15,667 Right fingertips reach up, lift the hips 347 00:17:15,667 --> 00:17:17,435 and then check it out, we're gonna come back. 348 00:17:17,435 --> 00:17:20,873 Interlace the fingertips, forearm Plank. 349 00:17:20,873 --> 00:17:23,175 Dolphin Pose, hips up high. 350 00:17:23,175 --> 00:17:26,612 Now, you can come to the knees for Puppy Posture as we know 351 00:17:26,612 --> 00:17:29,315 breathing deep here, lifting the hips up high, 352 00:17:29,315 --> 00:17:33,319 hugging the lower ribs in, upper arm bones rotate out. 353 00:17:33,319 --> 00:17:35,388 Turn the two big toes in slightly. 354 00:17:35,388 --> 00:17:36,422 Breathe a little deeper. 355 00:17:36,422 --> 00:17:37,256 You got it. 356 00:17:37,256 --> 00:17:39,641 Strong focus. Gorgeous, you got it. 357 00:17:41,060 --> 00:17:42,194 Amazing. 358 00:17:42,194 --> 00:17:44,163 Meet your appropriate edge here. 359 00:17:44,163 --> 00:17:46,566 Welcome that heat that you build from within. 360 00:17:46,566 --> 00:17:48,234 It's not something that you have 361 00:17:48,234 --> 00:17:50,603 to turn the thermostat on to do externally. 362 00:17:50,603 --> 00:17:53,339 It's all internal, from the inside out. 363 00:17:54,640 --> 00:17:57,343 Nice work, slowly lower the knees. 364 00:17:57,343 --> 00:17:58,981 Nice, nice, nice. 365 00:17:58,981 --> 00:18:00,246 And you're actually gonna come 366 00:18:01,213 --> 00:18:04,417 to bring the head over the heart over the pelvis first. 367 00:18:06,118 --> 00:18:07,753 Neutralize through the spine. 368 00:18:09,355 --> 00:18:11,624 Close your eyes and relax the shoulders. 369 00:18:15,995 --> 00:18:18,564 And then after a breath there, Child's Pose. 370 00:18:18,564 --> 00:18:19,676 Great work. 371 00:18:25,271 --> 00:18:29,720 Close your eyes and surrender. 372 00:18:31,577 --> 00:18:33,179 Relax your shoulders. 373 00:18:36,248 --> 00:18:39,218 Soften through your jaw and your fingertips. 374 00:18:41,020 --> 00:18:42,480 We'll cool it down. 375 00:18:52,098 --> 00:18:56,235 Okay, my friend, now slowly send your fingertips forward. 376 00:18:56,235 --> 00:18:59,031 Gently press into the palms to come back up 377 00:18:59,031 --> 00:19:01,173 move nice and slow like you love yourself. 378 00:19:01,173 --> 00:19:04,577 We're gonna move to a seated forward fold. 379 00:19:04,577 --> 00:19:08,581 So come on through to your seat, send the legs out long. 380 00:19:08,581 --> 00:19:11,417 Sit up nice and tall when you get there. 381 00:19:11,417 --> 00:19:13,185 Bend your knees just a bit 382 00:19:13,185 --> 00:19:15,521 and then we'll inhale, reach for the sky. 383 00:19:15,521 --> 00:19:17,456 Take that big beach ball up and overhead. 384 00:19:17,456 --> 00:19:19,625 Create lengthened space in the front body 385 00:19:19,625 --> 00:19:21,861 and then try to maintain that as you bring the ball up 386 00:19:21,861 --> 00:19:25,798 and over again bending the knees as generously as you like 387 00:19:25,798 --> 00:19:27,666 and then into your Forward Fold 388 00:19:27,666 --> 00:19:29,235 and this is gonna be a deep forward fold today. 389 00:19:29,235 --> 00:19:31,904 So again, be generous with that bend, 390 00:19:31,904 --> 00:19:35,802 relax the weight of the head over 391 00:19:35,802 --> 00:19:36,942 and close your eyes 392 00:19:36,942 --> 00:19:41,647 and then trust me, trust yourself 393 00:19:41,647 --> 00:19:46,745 and trust this time that you've allotted for self care, 394 00:19:46,745 --> 00:19:50,893 self love and 395 00:19:50,893 --> 00:19:53,893 self discovery 396 00:19:53,893 --> 00:19:57,396 and then it's great because the tone muscles, 397 00:19:58,297 --> 00:19:59,965 the losing weight. 398 00:19:59,965 --> 00:20:04,637 The transformation comes from your commitment to the self, 399 00:20:04,637 --> 00:20:05,905 not the other way around. 400 00:20:09,275 --> 00:20:11,343 Take a deep breath in and on your next exhale, 401 00:20:11,343 --> 00:20:15,414 a total surrender here in Paschimottanasana 402 00:20:15,414 --> 00:20:17,533 Seated Forward Fold. 403 00:20:28,561 --> 00:20:33,240 With every breath in, think expansion, welcoming flexibility 404 00:20:35,935 --> 00:20:39,337 and with every exhale, it's a 405 00:20:39,337 --> 00:20:41,207 extended breath out 406 00:20:41,207 --> 00:20:44,577 welcoming a surrender, a softness. 407 00:20:58,290 --> 00:21:00,626 Great and then slowly when you're ready, 408 00:21:00,626 --> 00:21:04,763 we'll begin to release tucking the chin into the chest 409 00:21:04,763 --> 00:21:06,214 and rolling up. 410 00:21:08,267 --> 00:21:12,354 Fabulous, sit up nice and tall here for a breath in 411 00:21:13,084 --> 00:21:15,374 and out 412 00:21:15,374 --> 00:21:17,309 and then I'm gonna leave it to you, yogi's choice, 413 00:21:17,309 --> 00:21:18,644 depends if you're practicing this 414 00:21:18,644 --> 00:21:19,912 in the morning or the evening. 415 00:21:19,912 --> 00:21:21,313 Maybe you'll wanna come into a nice, 416 00:21:21,313 --> 00:21:23,749 juicy Savasana either way or, 417 00:21:23,749 --> 00:21:25,618 so come onto the back if you like 418 00:21:25,618 --> 00:21:28,120 or you're gonna come to a nice cross-legged seat 419 00:21:33,826 --> 00:21:36,595 and whether you're lying down or seated, 420 00:21:36,595 --> 00:21:39,832 we're both, we're all gonna bring our hands together 421 00:21:39,832 --> 00:21:42,535 and lift them right up to the forehead, the third eye. 422 00:21:46,038 --> 00:21:49,430 So there's a lot of self power, 423 00:21:49,430 --> 00:21:51,510 personal power I guess 424 00:21:51,510 --> 00:21:54,079 in the practice of surrender. 425 00:21:56,916 --> 00:21:58,617 Hope you're getting the daily emails. 426 00:21:58,617 --> 00:22:00,982 If you're not, check in to that. 427 00:22:00,982 --> 00:22:03,255 There's great conversation and just food for thought there. 428 00:22:03,255 --> 00:22:04,657 This is the asana practice 429 00:22:04,657 --> 00:22:07,459 but that's a whole other part of the yoga practice 430 00:22:07,459 --> 00:22:09,862 that I find very valuable. 431 00:22:09,862 --> 00:22:11,130 It's my pleasure to be here with you 432 00:22:11,130 --> 00:22:12,398 and to be on this ride with you. 433 00:22:12,398 --> 00:22:13,666 Thank you so much. 434 00:22:13,666 --> 00:22:18,511 We'll inhale together and exhale to bow. 435 00:22:19,672 --> 00:22:21,556 Namaste. 436 00:22:21,556 --> 00:22:23,943 (uplifting music)