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- Hey everyone, 
and welcome to True,

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your 30 Day Yoga Journey.

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It's day 19.

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And today we're 
gettin' our minds right

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by focusing on 
the power of thought.

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Let's get started.

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(uplifting music)

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Okay everybody, today 
we're gonna begin standing,

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changing it up, 
with feet hip width apart.

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So I'm dressed like a find
what feels good ninja today,

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because really 
today is about mind,

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the mind, the manas.

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So we'll have a bit 
of a physical practice,

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but really 
bringing our attention

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to tending to the mind,

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because the way 
we perceive things

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and understanding the 
power of thought is everything

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if you ask me.

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It helps 
dictate every experience

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and how we 
experience everything, right?

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So, stand up nice and tall,

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if you wanna pause 
the video and go put on

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a ninja outfit,
that's fine too, but just imagine.

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Thank you so 
much for being here.

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Thank you for sharing 
your time and your energy.

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Let's get started by 
taking a deep breath in.

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And using an exhale 
to really just land here,

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land and ground in whatever
you're showing up with today.

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Then draw your hands together,
Anjali Mudra at the heart.

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And then just begin to notice
if you're kind of shifting

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forward into your toes.

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Maybe you tend to 
stand on the outer edges

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of your feet a lot.

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Maybe it's the opposite, 
maybe it's inner.

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Maybe you're sinking 
way back into your heels.

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Although, after yesterday, 
I doubt anybody

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is really standing here, 
'cause that would mean

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that your glutes 
would need to be turned on.

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So after you've taken 
a moment to essentially,

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we're just bringing awareness
to the soles of the feet,

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let's start to 
travel up the body,

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drawing a little bit 
of awareness and energy

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up through the 
arches of the feet,

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the shins, 
around the knee joint.

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Continue to draw your awareness

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up through the thighs, the hips.

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Imagine your hip points 
shining not just forward,

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but up towards the sky, 
and then let that continue.

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Sternum lifts to 
the thumbs, up, up, up.

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Shoulders relax, 
neck is nice and long,

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and then lift and lengthen up
through the crown of the head.

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So you might've heard it before,

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and I've certainly 
shared this many times,

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but where 
attention goes, energy flows.

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So if we tend to 
be the type of person

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that kind of 
focuses on the downfall,

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the negative possibilities, 
then we're giving energy

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towards those 
negative possibilities

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to become our reality.

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Now if we're able to 
consider the flip side,

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what would happen?

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So I'm really here to 
just continue to ask questions

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and help you ask questions,
not to really give answers.

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So, just a 
little food for thought.

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Now gently begin 
to deepen your breath.

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And just come into a stillness.

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If you can, 
an exquisite stillness,

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whatever that means to you.

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And inhale.

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And on your next 
exhale, bow your head

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down towards your 
hands and your heart.

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Mindful in your thoughts.

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Notice what comes up.

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And then slowly 
release the head, the hands.

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We're gonna interlace the 
fingertips behind the back.

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And you're gonna step 
the feet a little bit wider,

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so you're not gonna go full
on the length of your mat,

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but just a little bit 
wider than hip width apart.

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Then turn the 
toes in just a hair

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and knuckles are 
gonna draw down, articulate,

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draw down and away as you 
open up through the chest.

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So you can square 
off the wrists here

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or you can work 
to bring the palms

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together, really together.

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Yogi's choice.

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Stand up nice and tall.

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And imagine your 
hip points, again,

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going up towards the sky.

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As you breathe deep here, 
open your chest, open your mind.

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Mmm.

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Nice, then bend 
the knees just slightly

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and you're gonna 
send your heart forward

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and your butt back.

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And you're just 
gonna go halfway.

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Halfway here.

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Crown of the head reaches
forward, knuckles draw back.

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Big stretch, big breath.

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And then exhale to dig 
into the heels and come back.

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Awesome, release the 
arms and just let them

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drape gently at your 
side, soft fingertips.

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Inhale in.

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And exhale out.

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Awesome, interlace behind.

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Now opposite thumb on top, 
so the other way,

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and knuckles draw down and away.

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We start to open 
up through the chest.

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Continue to breathe.

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See if you can extend your
exhale, make it long and smooth.

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So, an excellent 
tool for the mind,

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especially a busy monkey 
mind is Pranayama, breath.

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Breath practice, breath control,

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awareness of breath.

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Inhale, lift your heart.

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Open the chest, open your mind.

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And exhale, here we go again.

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Slight bend in the knees,
slow shift of the heart center

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forward, knuckles reach back.

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Think of your 
halfway lift moment

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that we've been 
doing in our flows.

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Take a deep breath in here,
big stretch through the top

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of the hamstring, and 
then dig into the heels

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to come all the way back.

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Beautiful, beautiful, 
release the hands,

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let them drape naturally.

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Soft fingertips, lots 
of awareness throughout

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the whole entire body.

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Deep breath in.

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And empty it out.

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Awesome, from here 
you're gonna bring the heels in,

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then the toes, and then 
keep it going, heel-toe,

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heel-toe, all the way together.

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Hands come back at the heart.

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Inhale in.

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Exhale, bow head to heart.

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Mind intelligence 
to body intelligence.

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Sweet, then slowly release.

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We're gonna 
interlace the fingertips.

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Shift your weight 
to your left foot.

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And then you're gonna 
catch your right knee,

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press into your left foot.

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Press away from your yoga mat
and squeeze your right knee

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up to your chest as you 
rotate the ankle one way

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and then the other.

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Now, this of course 
requires balance and stability,

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a little coordination, 
so find something to focus on

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if you need to.

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Play with that lift 
up from the pelvic floor.

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And then check it out, you're
gonna take your right ankle

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and you're gonna cross it over
the top of your left thigh.

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Strong and steady here.

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If you need to put 
the hands out for balance,

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do it with awareness, mindfully.

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So lots of control in

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your fingertips and toes,

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from head to toe.

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♪ Head to toe ♪

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If it's all right in 
your body, bring the hands

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to the heart, deep breath in.

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Exhale, bend and stretch.

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Heart goes forward 
just like we did before.

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Slight bend in the knee.

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Keep the toes awake.

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Big breath in.

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Dig into your left heel 
to come all the way,

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release, back up.

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And we'll switch 
to the other side.

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Interlace the fingertips.

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Shift your weight 
to your right foot.

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Catch your left 
knee, here we go.

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Press away from the yoga mat.

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Squeeze and lift.

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Rotate the left ankle 
one way and then the other.

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Then lots of 
awareness in the whole body,

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we're gonna take 
that left ankle now,

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cross it over the 
top of the right thigh.

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If you fall, we'll catch you.

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It's all good, you just fall
and zoom it right back in.

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Exercising that muscle 
is actually more important

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than being here.

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You know?

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Breathe deep, send 
your heart forward if you

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haven't already, butt back.

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Stay connected to your core.

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You got this.
Take a deep breath in.

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We're peering into the pond.

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What is it do you see?

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What type of reflection 
are you getting back today?

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Alright, and then on an exhale,
dig into your right heel.

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Squeeze and lift to 
come back up and release.

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Awesome. Inhale in.

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And then exhale, bow, namaste.

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Beautiful.

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Release the hands, 
let them just drape naturally.

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And now we're 
gonna bring the feet

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as wide as the yoga mat.

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So super wide now.

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Big toes turn in.

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Gripping through the 
outer edge of the feet

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and drawing energy 
up from the inner arch.

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Let that awaken the 
muscles of the inner thigh.

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Lengthen tailbone down.

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Hip points again, 
up towards the sky.

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And then when 
you feel solid here,

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slowly bring the 
hands to the heart.

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Inhale in.

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Exhale, relax 
the shoulders down.

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Imagine your shoulder blades
really coming together here.

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So imagine you're 
pinching a pencil between

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your two shoulder blades, and
then soften through the knees,

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so we're not locked 
here, and here we go.

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We're gonna slowly 
send the heart forward,

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shoulder blades coming together

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just to that halfway mark here.

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Looking in, what do you see?

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Inhale in.

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Exhale, continue fingertips
down to the Earth, maybe palms.

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Deep breath in here.

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If you're able to go 
a little bit further,

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of course you're 
welcome to, bringing the hands

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maybe in line with 
the arches of the feet.

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If you're there, go 
ahead and hug the elbows in

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so they're in line 
with your shoulders.

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Wherever you are, 
this is big breath time.

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Big, big, big anchor 
in the breath moment.

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Then use an exhale 
to dig into your heels.

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Contract navel to spine.

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Find that core strength.

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Hands come to the heart.

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Come halfway, and 
then slowly rise up.

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I've got my Julia Robert's 
hair going today.

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My friends used 
to always tease me

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'cause I had 
every Julia Roberts DVD

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when I was a young lady.

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Back to upright position.

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Head over heart, 
heart over pelvis.

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Alright, find your 
support system again here.

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Draw energy up.

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Lengthen tailbone down.

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And now, we're gonna release

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the fingertips, interlace again.

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So now you can 
really pinch that pencil.

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Adriene says the 
darnedest things.

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That's gonna be my new show.

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Knuckles draw down and away.

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Again, you can work in time
to bring the palms together.

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Inhale, lift your chest, 
lift your heart.

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And exhale slowly, 
hips back, heart forward.

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Take your time here.

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So you kinda defy gravity here.

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Stay connected to 
your center, your core,

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and then maybe in time,

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knuckles draw up
towards the sky.

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Head comes down to the earth.

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If this is not 
suited for your body,

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00:11:40,400 --> 00:11:42,702
you'll break free of 
the bind and bring the hands

256
00:11:42,702 --> 00:11:44,571
or fingertips to the earth.

257
00:11:44,571 --> 00:11:48,207
Otherwise, stay here and
actively reach your fingertips,

258
00:11:48,207 --> 00:11:50,143
rather than just 
allowing your shoulders

259
00:11:50,143 --> 00:11:52,745
to collapse in space, 
reach your knuckles rather,

260
00:11:52,745 --> 00:11:55,114
not your fingertips, 
up towards the sky.

261
00:11:55,114 --> 00:11:58,051
So you're creating 
length from the shoulder

262
00:11:58,051 --> 00:11:59,485
to the earlobe.

263
00:12:00,386 --> 00:12:02,255
Breathe deep.

264
00:12:02,255 --> 00:12:04,023
Change your perspective.

265
00:12:05,525 --> 00:12:08,328
Sometimes our thoughts, 
our perceptions,

266
00:12:08,328 --> 00:12:09,662
just so conditioned.

267
00:12:09,662 --> 00:12:12,932
And why not, the world 
just tells us so much,

268
00:12:12,932 --> 00:12:14,434
gives us so much information.

269
00:12:16,202 --> 00:12:20,974
It's hard to exercise our
right to think for ourselves

270
00:12:20,974 --> 00:12:23,243
and direct our attention.

271
00:12:25,211 --> 00:12:29,315
Alright, from here, strong legs,
press into your heel.

272
00:12:29,315 --> 00:12:31,851
Exhale, draw 
the navel in and up.

273
00:12:31,851 --> 00:12:35,021
You're gonna slowly 
rise up back to standing,

274
00:12:35,021 --> 00:12:36,823
head over heart, 
heart over pelvis.

275
00:12:36,823 --> 00:12:38,024
Release the bind.

276
00:12:38,024 --> 00:12:41,094
Hands come to the heart for
stability or on the waistline.

277
00:12:41,094 --> 00:12:42,662
And you're gonna 
stand up nice and tall.

278
00:12:42,662 --> 00:12:43,496
And here we go.

279
00:12:43,496 --> 00:12:46,799
Heel-toe, heel-toe, 
all the way in.

280
00:12:48,001 --> 00:12:51,004
And then feel that flush 
in your body, in your legs,

281
00:12:51,004 --> 00:12:53,606
in your side body, 
your back, your arms.

282
00:12:53,606 --> 00:12:55,408
Inhale in.

283
00:12:55,408 --> 00:12:57,644
And exhale, gently 
bow the head to the heart.

284
00:13:00,446 --> 00:13:02,281
Stay here, close your eyes.

285
00:13:04,250 --> 00:13:05,622
Notice how you feel.

286
00:13:15,561 --> 00:13:18,197
Alright, gently release, 
lift the head.

287
00:13:18,197 --> 00:13:19,932
You're gonna 
interlace the fingertips now

288
00:13:19,932 --> 00:13:23,136
and press the palms forward, 
and then up and back.

289
00:13:23,136 --> 00:13:25,605
And as you do this, 
take a deep breath in.

290
00:13:25,605 --> 00:13:28,074
And imagine all four 
sides of the torso lifting.

291
00:13:28,074 --> 00:13:29,876
So not just the front body, 
but the back body,

292
00:13:29,876 --> 00:13:30,843
the side body.

293
00:13:31,711 --> 00:13:34,547
And then lift your chin, 
lift your chest,

294
00:13:34,547 --> 00:13:37,083
draw the navel in and up 
to support your lower back,

295
00:13:37,083 --> 00:13:39,385
and then we're gonna 
slowly tilt to the right.

296
00:13:41,020 --> 00:13:42,255
And then press into the heels.

297
00:13:42,255 --> 00:13:45,366
Come back to center.
Slow tilt to the left.

298
00:13:47,393 --> 00:13:48,895
Press into your heels.

299
00:13:48,895 --> 00:13:49,796
Come back to center.

300
00:13:49,796 --> 00:13:50,830
Inhale in.

301
00:13:50,830 --> 00:13:53,032
Exhale, listen carefully, 
bend the knees,

302
00:13:53,032 --> 00:13:54,901
release the fingertips.

303
00:13:54,901 --> 00:13:57,904
Right arm is gonna 
come underneath the left.

304
00:13:57,904 --> 00:13:59,972
And we come to Eagle Arms, 
knees are bent,

305
00:13:59,972 --> 00:14:02,442
we stick the bum out 
just like we've been doing.

306
00:14:02,442 --> 00:14:03,776
Connect to your center.

307
00:14:04,811 --> 00:14:06,379
Strong focus here.

308
00:14:06,379 --> 00:14:08,314
Now, when we 
start to bind ourselves,

309
00:14:08,314 --> 00:14:11,084
and when somebody asks us to
go into a tight compromised

310
00:14:11,084 --> 00:14:13,920
position, where 
does your mind go?

311
00:14:13,920 --> 00:14:15,555
Where do your thoughts go?

312
00:14:15,555 --> 00:14:17,290
So as you lift 
your elbows up here

313
00:14:17,290 --> 00:14:19,125
and send your 
hips back in space,

314
00:14:19,125 --> 00:14:20,960
see if you can bend 
your knees even more

315
00:14:20,960 --> 00:14:21,794
and really dig in.

316
00:14:21,794 --> 00:14:23,963
Challenge yourself.

317
00:14:23,963 --> 00:14:28,317
And then consider your thoughts,

318
00:14:28,317 --> 00:14:30,603
the way you 
handle your thoughts.

319
00:14:31,604 --> 00:14:34,874
Totally dictates 
your experience.

320
00:14:36,209 --> 00:14:38,945
Stay here or slowly 
peel the right knee up

321
00:14:38,945 --> 00:14:40,225
and cross it over.

322
00:14:41,481 --> 00:14:44,450
Bend the left knee now 
a little more, you got it.

323
00:14:44,450 --> 00:14:48,588
Then maybe you find your wrap,
Eagle Pose, elbows lift up.

324
00:14:52,024 --> 00:14:53,460
Breathing deep.

325
00:14:56,362 --> 00:14:58,364
So try not to 
grip your left toes.

326
00:14:58,364 --> 00:15:01,267
See if you can 
soften the shoulders down

327
00:15:01,267 --> 00:15:03,369
as you lift the 
elbows up even more.

328
00:15:03,369 --> 00:15:05,171
Sink a little deeper 
and then breathe

329
00:15:05,171 --> 00:15:07,106
and listen to the 
sound of your breath.

330
00:15:10,243 --> 00:15:12,245
Notice yourself talk 
here as you draw the navel

331
00:15:12,245 --> 00:15:13,685
in and up, you got it.

332
00:15:17,650 --> 00:15:20,386
And then nice and easy, 
you're gonna unravel the bottom.

333
00:15:20,386 --> 00:15:22,321
Stand up, unravel the top.

334
00:15:22,321 --> 00:15:25,424
Allow the fingertips to 
drape gently at your side.

335
00:15:25,424 --> 00:15:27,126
And then just 
notice how you feel.

336
00:15:32,098 --> 00:15:33,232
Awesome.

337
00:15:33,232 --> 00:15:34,066
Let's go again.

338
00:15:34,066 --> 00:15:36,636
Interlace the fingertips, 
press the palms forward,

339
00:15:36,636 --> 00:15:38,772
up and back.
Big stretch, inhale.

340
00:15:39,705 --> 00:15:41,307
Exhale.

341
00:15:41,307 --> 00:15:44,510
Now, tilt to the left, 
bump the hips to the right.

342
00:15:44,510 --> 00:15:46,746
And then come back to center.

343
00:15:46,746 --> 00:15:48,981
Tilt to the right, 
bump the hips to the left.

344
00:15:50,249 --> 00:15:51,083
Come back to center.

345
00:15:51,083 --> 00:15:52,552
Here we go, inhale.

346
00:15:53,419 --> 00:15:55,354
Exhale, break free, unravel.

347
00:15:55,354 --> 00:15:57,657
Left arm's gonna 
come under this time.

348
00:15:57,657 --> 00:15:58,991
We wrap around.

349
00:16:02,728 --> 00:16:07,033
And then bend the knees,
send the hips back, way back.

350
00:16:07,033 --> 00:16:09,235
So lotta times, 
there's just all this rush

351
00:16:09,235 --> 00:16:13,088
to get into these poses, 
and the mind just is kind of

352
00:16:13,088 --> 00:16:15,087
hanging on by a thread.

353
00:16:16,876 --> 00:16:19,145
So try to create a 
mind-body experience here,

354
00:16:19,145 --> 00:16:20,246
and if it's challenging, great,

355
00:16:20,246 --> 00:16:22,815
because then you get to 
really work the juicy stuff.

356
00:16:22,815 --> 00:16:23,950
Send the hips back.

357
00:16:23,950 --> 00:16:26,219
And you know this 30 days 
of yoga is like a workshop.

358
00:16:26,219 --> 00:16:28,020
It's a 30 day workshop.

359
00:16:28,020 --> 00:16:29,455
You get to explore.

360
00:16:31,023 --> 00:16:32,792
Really dig into the practice.

361
00:16:33,993 --> 00:16:36,462
So when you're ready, 
sink a little deeper.

362
00:16:36,462 --> 00:16:37,663
You're gonna 
lift the left leg up

363
00:16:37,663 --> 00:16:39,098
and maybe you wrap it around.

364
00:16:39,999 --> 00:16:42,535
And then just notice, am I
strong and determined today

365
00:16:42,535 --> 00:16:45,605
even if I'm falling 
or am I frustrated,

366
00:16:45,605 --> 00:16:46,873
letting my mind get the best?

367
00:16:46,873 --> 00:16:51,711
And both are valid, valid roads.

368
00:16:51,711 --> 00:16:55,014
And they're both 
gonna be very real.

369
00:16:55,915 --> 00:16:58,084
But it's the 
awareness of your thoughts

370
00:16:58,084 --> 00:16:59,085
and your perception that rock.

371
00:16:59,085 --> 00:17:00,887
Okay, listen to the 
sound of your breath,

372
00:17:00,887 --> 00:17:02,255
bend that right 
knee a little more.

373
00:17:02,255 --> 00:17:04,257
You got this, 
lift the elbows up high.

374
00:17:05,391 --> 00:17:06,992
Breathing deep.

375
00:17:12,964 --> 00:17:15,968
Awesome, then the bottom 
half's gonna unravel first.

376
00:17:15,968 --> 00:17:19,238
Stand up nice and tall, 
top half unravels, amazing.

377
00:17:19,238 --> 00:17:21,507
Slowly bring the feet together.

378
00:17:21,507 --> 00:17:25,310
Let your fingertips just
soften as you relax your arms

379
00:17:25,310 --> 00:17:27,012
at your sides.

380
00:17:27,012 --> 00:17:28,881
Close your eyes.

381
00:17:28,881 --> 00:17:30,202
Take a deep breath in.

382
00:17:32,118 --> 00:17:33,653
And exhale, let it all go.

383
00:17:35,955 --> 00:17:37,788
Nice work.
Draw the hands together.

384
00:17:37,788 --> 00:17:41,260
You're gonna bring the feet
as wide as your yoga mat now

385
00:17:41,260 --> 00:17:42,495
or if you're sideways like me,

386
00:17:42,495 --> 00:17:45,031
just go ahead and bring 
them back to a little bit

387
00:17:45,031 --> 00:17:46,732
wider than hip width apart.

388
00:17:46,732 --> 00:17:49,502
We'll turn the toes 
out this time, heels in.

389
00:17:49,502 --> 00:17:51,470
Inhale, lift the chest.

390
00:17:51,470 --> 00:17:54,974
And exhale, slowly bend the
knees and drop your center down,

391
00:17:54,974 --> 00:17:59,145
so we're coming into a yogic
squat here, nice and slow.

392
00:18:02,415 --> 00:18:07,119
Now, negotiate, if the heels
need to come up, all good.

393
00:18:07,119 --> 00:18:08,521
Stay positive, lift the heels.

394
00:18:08,521 --> 00:18:09,989
If this is not for 
your body, just come to

395
00:18:09,989 --> 00:18:11,657
a nice, comfortable seat.

396
00:18:11,657 --> 00:18:13,693
If you're willing to 
experiment here for a bit,

397
00:18:13,693 --> 00:18:15,728
make sure that the 
knees are not coming in,

398
00:18:15,728 --> 00:18:17,964
but they're tracking 
the middle of your foot.

399
00:18:17,964 --> 00:18:20,333
So your big toe 
and your middle toe.

400
00:18:21,901 --> 00:18:24,136
Then maybe the hands come 
together here at the heart,

401
00:18:24,136 --> 00:18:27,440
and if they do, really 
use the arms to press out

402
00:18:27,440 --> 00:18:28,741
and then create 
a little resistance

403
00:18:28,741 --> 00:18:30,509
so you can lift 
up through the spine

404
00:18:30,509 --> 00:18:32,078
by squeezing the legs in.

405
00:18:34,280 --> 00:18:36,082
And then tuck your chin slightly

406
00:18:36,082 --> 00:18:37,316
and just bow your head.

407
00:18:37,316 --> 00:18:39,485
Send your gaze 
just past your nose here

408
00:18:39,485 --> 00:18:41,320
and breathe 
deep into your belly.

409
00:18:44,857 --> 00:18:46,926
Lean back a bit if 
you're on your heels.

410
00:18:46,926 --> 00:18:49,895
If you're on your 
toes with the heels lifted,

411
00:18:49,895 --> 00:18:52,431
draw energy up from 
the pelvic floor even more.

412
00:18:54,900 --> 00:18:56,256
Breathe deep.

413
00:19:01,374 --> 00:19:03,309
Nice, and then 
to slowly release,

414
00:19:03,309 --> 00:19:04,543
we'll keep the toes active.

415
00:19:04,543 --> 00:19:05,745
Lift up from the pelvic floor.

416
00:19:05,745 --> 00:19:07,480
Use your fingertips to guide you

417
00:19:07,480 --> 00:19:10,316
and we're gonna come 
all the way to a seat here.

418
00:19:10,316 --> 00:19:13,886
Feet stay on the mat, 
knees up towards the sky.

419
00:19:13,886 --> 00:19:15,988
Let your hands 
rest gently behind you.

420
00:19:15,988 --> 00:19:18,557
Fingertips facing 
away from your body.

421
00:19:18,557 --> 00:19:21,093
And then allow your 
knees to just fall to one side,

422
00:19:21,093 --> 00:19:24,096
any side, and then 
pause here, close your eyes

423
00:19:24,096 --> 00:19:26,916
and imagine, ah,

424
00:19:26,916 --> 00:19:30,305
you're on the 
beach or on a hill.

425
00:19:36,475 --> 00:19:38,210
And then bring it 
back through center

426
00:19:38,210 --> 00:19:39,578
and take it to the 
other side, and again,

427
00:19:39,578 --> 00:19:41,480
close your eyes and 
just have a peaceful moment

428
00:19:41,480 --> 00:19:42,615
essentially is 
what we're tryin' to do.

429
00:19:42,615 --> 00:19:45,651
Just create a little peaceful
moment with your breath.

430
00:19:45,651 --> 00:19:47,253
Close your eyes.

431
00:19:47,253 --> 00:19:50,112
Should feel really good, 
that inner rotation

432
00:19:50,112 --> 00:19:51,589
in the left hip.

433
00:19:58,464 --> 00:20:01,100
And then slowly 
come back to center.

434
00:20:01,100 --> 00:20:03,008
Send the legs out long.

435
00:20:06,338 --> 00:20:09,508
Then you're gonna bring the
palms together, interlace,

436
00:20:09,508 --> 00:20:11,477
press the palms forward.

437
00:20:11,477 --> 00:20:15,614
Then keep them forward as you
slowly begin to roll down.

438
00:20:15,614 --> 00:20:17,316
Tuck the tailbone.

439
00:20:17,316 --> 00:20:18,784
You can point the 
toes if you like here.

440
00:20:18,784 --> 00:20:20,786
Slow, slow, slow and steady.

441
00:20:20,786 --> 00:20:24,824
Keep pressing the palms forward,
nice and slow, slow, slow.

442
00:20:24,824 --> 00:20:28,160
And then eventually, 
you'll come all the way down

443
00:20:28,160 --> 00:20:30,696
to the earth, open the palms.

444
00:20:30,696 --> 00:20:32,631
Let them rest 
gently at your sides.

445
00:20:32,631 --> 00:20:36,335
You can shake the toes a little
one way and then the other.

446
00:20:36,335 --> 00:20:37,703
Take a deep breath in.

447
00:20:38,804 --> 00:20:42,975
And exhale to relax 
everything, my darlings.

448
00:20:44,877 --> 00:20:46,412
Close your eyes again.

449
00:20:55,955 --> 00:20:57,990
And the at home 
yoga practice is awesome

450
00:20:57,990 --> 00:21:01,393
for considering the mind, 
getting your mind right,

451
00:21:01,393 --> 00:21:06,031
so great for tending 
to what's really going on.

452
00:21:06,031 --> 00:21:09,835
Sometimes we'll go 
work out or go to yoga

453
00:21:09,835 --> 00:21:13,405
and it's very prescribed, 
and that's really fun

454
00:21:13,405 --> 00:21:16,041
and you should do that too,
but at home you get to really

455
00:21:16,041 --> 00:21:18,344
notice how you feel 
and check your thoughts.

456
00:21:19,712 --> 00:21:21,881
So, I'll see ya tomorrow.

457
00:21:21,881 --> 00:21:24,250
We'll build on today's practice.

458
00:21:25,684 --> 00:21:27,686
For the rest of 
the day or the evening,

459
00:21:27,686 --> 00:21:29,421
you can just pay 
attention to your thoughts

460
00:21:29,421 --> 00:21:31,278
and your self talk. 
Is it loving?

461
00:21:32,491 --> 00:21:35,834
If it's not, let's make it so.

462
00:21:38,063 --> 00:21:39,732
Bring the palms together.

463
00:21:39,732 --> 00:21:40,933
Thumbs to third eye.

464
00:21:43,135 --> 00:21:43,969
Namaste.

465
00:21:45,097 --> 00:21:48,707
(uplifting music)