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- Hello everyone and welcome
to True, it's day two,

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and we're talking about trust.

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Hop into something comfy
and let's get started.

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(peaceful, serene music)

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Okay my friends,

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let's begin in a nice,
comfortable seat today, Sukhasana.

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Welcome back.

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Let's sit up nice and tall.

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Take your time getting here.

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And welcome, Benji, thanks
for joining us today.

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Here we go.

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Hands are gonna come
together at the heart.

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Thank you so much for sharing
your time and your energy

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with me and with all of the
people practicing today.

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One of my favorite things about
this practice, this journey,

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is that we take the time to really tend to

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what's going on here,
not so much here, here,

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but right here.

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And really ask, "What feels true?

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"Am I being true to myself?"

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But at the same time there's
this kind of zoom out,

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global connection of all the people

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doing this practice together,

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even at the same time now.

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So whatever that means to
you, you can kind of feel that

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as you slowly lift the
heart up to your thumbs.

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So nice and open through the chest.

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Open your heart if you will,

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and then relax the shoulders down

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and close your eyes.

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Today's practice invites you

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to quietly whisper the
affirmation, "I trust."

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Or if affirmations are not your thing,

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just think about what trust feels like,

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if it's important to you.

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Residing in the power
of trust, just trusting.

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Start to deepen your breath.

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And again, close your eyes.

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Trust me.

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Use the sound of my voice to guide you.

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Then trust yourself,

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thinking about yesterday's
Motive practice.

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Trusting your intuitive self
and listening to your body.

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And then trust the video, trust the yoga.

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Trust the yoga.

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So as we begin to grow
our vocabulary on the mat

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and move in and out of Asana,

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or the poses,

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do your best and just trust the yoga.

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You don't have to get it,

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and you don't have to
understand everything and,

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it's my series so I don't
expect everyone to. (laughs)

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I know I can be a little bit weird.

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But the whole point is for
you to bring yourself to this.

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So in order to bring yourself to this

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and to uncover and unveil
and discover and re-discover,

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you have to trust.

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Trust me, trust yourself, trust
the video, trust the yoga.

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So take a deep breath in.

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And as you exhale, bow chin to chest,

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start to get that big stretch
through the back of the neck.

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And today I invite you

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to really activate the upper back body.

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So it might be kind of soft here,

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hence that kind of Mr.
Burns rounding forward.

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So see if you can draw the
shoulder blades together.

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Start to breath a little
deeper, more fully here.

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And if you like, quietly
whisper to yourself,

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"I trust."

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I trust.

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Then slowly open the eyes.

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Shift your heart over your pelvis

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and then lift your head over your heart.

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Ta da, and that's it.

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End of day two.

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Just kidding. (laughs)

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Inhale, reach the fingertips to the sky.

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(deep nasal inhalation)

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Big stretch.

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Notice what's going on in your body today,

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again connecting the
dots, day one to day two.

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Careful not to just go
through the motions.

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Wiggle the fingertips, inhale,

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lift all four sides of the torso,

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and then on your exhale,
gentle twist to the left.

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(mouth exhalation).

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Now think of yesterday's uniting head

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and heart and center.

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So we're not just pushing
the body into the pose,

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but see if you can work

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to bring your heart and your
center along for the ride.

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So we're not isolating the spine
and kind of maneuvering it,

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we're considering the
body as one moving part.

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Sit up nice and tall, inhale.

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As you exhale draw your navel in,

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maybe look past your left
shoulder or towards your dog.

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And then come back to center,

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bring the hands back to the heart.

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Namaste.

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And inhale, reach for the sky.

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Big stretch all four sides
of the torso lift and expand,

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wiggle the fingertips, breathe
in, breathe, breathe in.

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And then exhale, gentle
twist to the right.

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Be kind.
(deep nasal inhalation)

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Breathe deep.

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(mouth exhalation)

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(deep nasal breathing)

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Inhale.

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One last cycle of breath here.

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Sit up nice and tall.

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Exhale, maybe turn to look
past your right shoulder.

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And slowly unravel,
bring it back to center,

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bring the hands to the heart, inhale.

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(deep nasal inhalation)

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Exhale, relax the shoulders
down the back body.

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(mouth exhalation).

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Twice more.

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Big, full breath in.

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(deep nasal inhalation).

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Exhale, relax the shoulders
down, elbows down.

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(mouth exhalation).

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And one more time, inhale.

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(deep nasal inhalation).

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And exhale. (mouth exhalation).

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Beautiful.

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Begin to take if forward onto all fours.

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And we're gonna move right into Cat/Cow.

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Nice full breath.

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Inhaling as you drop the
belly and open the chest.

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Exhaling as your round through,

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chin to chest, navel draws up.

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Now keep it going,
moving with your breath.

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Inhaling to open.

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And exhaling to round.

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Warming up through the spine.

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(deep nasal breathing)

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Great, then inhale, come
to a nice neutral spine.

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We're gonna curl the toes under.

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We're gonna light a little fire,

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connecting to your center, your core.

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Now elbow creases are gonna shine forward,

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so upper arm bones rotate out.

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You create lots of space

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between the ears and
shoulders, then inhale.

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And as you exhale, lift
the knees, let them hover,

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a hovering Table.

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Think about drawing your upper abdominals

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and your lower belly
in towards your center.

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Lift your front body to your back body,

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and we're here for five, breathe deep.

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Four,

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three,

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two, trust the yoga, trust, trust, trust.

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And lower, beautiful.

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You're gonna bring the
knees in to the center line,

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arches of the feet come together,

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and we're gonna slowly sink the hips back

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and then paint your yoga mat,

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paint two lines all the way back.

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Inhale to look forward.

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Exhale, Child's Pose.

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Now, close your eyes and listen
to the sound of your breath.

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This is valuable time to listen,

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to pay attention and to trust.

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Take one more cycle of
breath here in and out.

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(deep nasal breathing)

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And then slowly, I swear Benji
just breathed out when I did.

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Slowly we're gonna trace those two lines

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all the way back up, so
moving with intention.

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Then we'll come back to all-fours,

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walk the knees underneath the hip points.

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Curl the toes under.

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And peel 'er up, Downward Facing Dog.

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When you get there take
a nice deep breath in.

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And a long breath out.

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Pedal it out.

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What's going on today?

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For me, my shoulders are a bit sore today.

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My mood is happy.

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But what's going on in your body today

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and what's your mood like?

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And really honoring what is.

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What's true? (mouth exhalation)

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(deep nasal inhalation)

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Great, then find stillness,
when you're ready.

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Hug the lower ribs in.

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Claw through the fingertips
to eliminate pressure

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for the wrists.

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And close your eyes.

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Then inhale, bend the knees.

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And exhale, begin to step
the toes, baby steps,

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all the way up through
the center of your mat.

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What's up, creaky old floor?

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I thought you'd never come.

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Come all the way up.

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And we'll meet in a nice forward fold.

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Feet together or hip width
apart, yogi's choice.

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So really ask yourself what
feels better in your body.

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If the legs are pretty tight,

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sometimes it's nice to give
yourself a little extra space.

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In fact I'll take that width,

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with those who take that choice.

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Hip width apart, let the
head hang heavy-like,

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let the arms be heavy too.

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Then shift your weight forward and back

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so you can really gather
your bearings, if you will,

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throughout the soles of your feet.

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And for those who are
not used to yogi toes

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and being barefoot even,

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this is valuable, valuable,
(laughs) valuable time

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to really set the foundation

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for a lot of your standing poses.

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And this could just be a great reminder

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for a lot of other folks as well.

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So spreading awareness

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throughout all four corners of the feet.

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Shifting your weight so that
it's distributed now evenly.

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(deep nasal inhalation)

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And then shake the head
yes and no a couple times.

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Make sure your knees are bent

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and you're not just powering through

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some straight leg forward fold

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because that's maybe how you
think yoga's supposed to go.

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And we're gonna spend
three more breaths here.

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And in these three breaths

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you can feel your back begin to lengthen.

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(mouth exhalation)

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You're hamstrings begin to turn on.

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And after about three breaths

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you'll press into all
four corners of the feet.

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Tuck the chin into the chest,

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and slowly begin to roll it
up to standing, nice and slow.

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And as you slowly roll up,

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stacking through the spine,

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see if you can right away
find places where you lift,

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and places where you ground.

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Then again, just trust the process here.

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You don't have to get it right

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but see if you can find places
where it feels good to lift,

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maybe the chin slightly,
the sternum, the heart.

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And encounter that

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by exploring places where it
feels really good to ground,

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maybe lengthening in the tailbone down

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to support your back, your spine.

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Maybe you're relaxing your shoulders,

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where a lot of us carry
extra tension or tightness.

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And then activate through
the feet by lifting the toes

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and if you're feet are hip width apart

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you can even imagine
tearing the mat in half

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from left to right.

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So we kinda fire up through the legs.

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And then just for a moment here

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we're gonna stretch through the neck

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by either nodding the head yes and no

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or by drawing circles
with the nose one way

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and then the other.

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Now start to deepen your breath here,

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uniting the breath and the movement.

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And then when you feel awesome

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bring the head over the heart,

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the heart over the pelvis.

262
00:13:45,050 --> 00:13:48,393
Lift the corners of the
mouth, just slightly.

263
00:13:48,393 --> 00:13:49,226
And here we go.

264
00:13:49,226 --> 00:13:50,739
Let's begin to move.

265
00:13:50,739 --> 00:13:52,596
Inhale, reach the finger tips up high.

266
00:13:52,596 --> 00:13:53,596
Big stretch.

267
00:13:55,058 --> 00:13:59,225
Exhale, bend your knees and
rain it down all the way.

268
00:14:00,642 --> 00:14:01,710
Inhale,

269
00:14:01,710 --> 00:14:05,216
Slide the hands to the feet,
the shins, or the thighs.

270
00:14:05,216 --> 00:14:09,779
And the goal here, for
me, is to find length.

271
00:14:09,779 --> 00:14:11,880
So if the neck is dropping off here,

272
00:14:11,880 --> 00:14:16,047
I cannot really expect for my
energy to flow effortlessly

273
00:14:17,569 --> 00:14:20,158
from crown to tail, so find length.

274
00:14:20,158 --> 00:14:22,190
Pull the elbows back.

275
00:14:22,190 --> 00:14:24,106
Take one more breath here

276
00:14:24,106 --> 00:14:27,438
and then use the exhale
to bring it back down.

277
00:14:27,438 --> 00:14:28,271
Awesome.

278
00:14:28,271 --> 00:14:29,110
Back up the way you came.

279
00:14:29,110 --> 00:14:32,825
Inhale, reach for the sky,
spread the fingertips, engage.

280
00:14:32,825 --> 00:14:35,019
Create a full body experience

281
00:14:35,019 --> 00:14:36,737
and then exhale, hands to heart.

282
00:14:36,737 --> 00:14:39,403
Find places to lift and places to ground.

283
00:14:39,403 --> 00:14:40,403
This is that

284
00:14:41,922 --> 00:14:43,422
dance for balance.

285
00:14:47,321 --> 00:14:51,582
And finding that place in
between that feels really you.

286
00:14:51,582 --> 00:14:52,731
And don't worry, we're
not gonna find it today.

287
00:14:52,731 --> 00:14:54,751
Maybe we'll find it on
the last day, maybe not,

288
00:14:54,751 --> 00:14:58,420
but it's about just having
the practice of that dance,

289
00:14:58,420 --> 00:15:00,153
of the lift and the ground.

290
00:15:00,153 --> 00:15:01,732
Take one more breath here, inhale.

291
00:15:01,732 --> 00:15:03,892
(deep nasal inhalation)

292
00:15:03,892 --> 00:15:05,784
And exhale to relax the shoulders.

293
00:15:05,784 --> 00:15:07,793
(mouth exhalation).

294
00:15:07,793 --> 00:15:08,626
Then here we go.

295
00:15:08,626 --> 00:15:09,766
Inhale to reach for the sky.

296
00:15:09,766 --> 00:15:12,762
Spread the fingertips, lots
of energy in the hands.

297
00:15:12,762 --> 00:15:16,187
Exhale, bend the knees, draw
your navel in and rain it down,

298
00:15:16,187 --> 00:15:17,789
forward fold.

299
00:15:17,789 --> 00:15:19,797
Inhale lifts you up halfway.

300
00:15:19,797 --> 00:15:21,028
Find length.

301
00:15:21,028 --> 00:15:22,746
Pause here for a cycle of breath.

302
00:15:22,746 --> 00:15:23,579
Work it out.

303
00:15:23,579 --> 00:15:26,125
Lift your front buddy, body not buddy,

304
00:15:26,125 --> 00:15:27,762
lift your front buddy too,

305
00:15:27,762 --> 00:15:29,929
up to meet your back body.

306
00:15:30,920 --> 00:15:33,753
And then take an inhale
here to kind of catch a wave

307
00:15:33,753 --> 00:15:36,016
and then exhale to fold.

308
00:15:36,016 --> 00:15:37,212
One more time up towards the sky.

309
00:15:37,212 --> 00:15:39,430
Big inhale, press into your feet.

310
00:15:39,430 --> 00:15:40,544
Move with your breath.

311
00:15:40,544 --> 00:15:43,040
Exhale, hands to heart, strong legs.

312
00:15:43,040 --> 00:15:44,376
(mouth exhalation).

313
00:15:44,376 --> 00:15:45,209
Nice work.

314
00:15:45,209 --> 00:15:46,407
Inhale to reach for the sky.

315
00:15:46,407 --> 00:15:48,439
(deep nasal inhalation)

316
00:15:48,439 --> 00:15:51,852
Exhale nice and slow, controlled
movement, forward fold.

317
00:15:51,852 --> 00:15:53,780
(mouth exhalation)

318
00:15:53,780 --> 00:15:55,137
Inhale, catch a wave.

319
00:15:55,137 --> 00:15:56,983
(deep nasal inhalation)

320
00:15:56,983 --> 00:15:58,678
And now let your exhale take you down.

321
00:15:58,678 --> 00:16:01,766
(deep nasal exhalation)

322
00:16:01,766 --> 00:16:04,262
In this forward fold you're
gonna bend your knees generously

323
00:16:04,262 --> 00:16:08,360
so your belly comes onto
the tops of your thighs.

324
00:16:08,360 --> 00:16:10,322
Then slowly send your fingertips

325
00:16:10,322 --> 00:16:12,470
over towards the left edge of your mat.

326
00:16:12,470 --> 00:16:13,817
Breathe.

327
00:16:13,817 --> 00:16:15,384
And then all the way back to center

328
00:16:15,384 --> 00:16:17,405
as fingertips to the
right edge of your mat.

329
00:16:17,405 --> 00:16:21,259
Breathe, toes stay pointing
forward, knees stay bent.

330
00:16:21,259 --> 00:16:23,941
Then bring it back to center.

331
00:16:23,941 --> 00:16:25,125
Inhale, halfway lift.

332
00:16:25,125 --> 00:16:26,646
Once again, find length.

333
00:16:26,646 --> 00:16:29,189
Imagine placing that perfect cup of coffee

334
00:16:29,189 --> 00:16:30,907
on the back of the neck here.

335
00:16:30,907 --> 00:16:33,461
And then exhale, fold.

336
00:16:33,461 --> 00:16:34,294
Fabulous.

337
00:16:34,294 --> 00:16:38,461
Plant the palms, step it back,
behead your dog. (laughs)

338
00:16:39,707 --> 00:16:40,648
Here buddy.

339
00:16:40,648 --> 00:16:41,565
Plank Pose.

340
00:16:45,361 --> 00:16:47,521
Do not behead your dog.

341
00:16:47,521 --> 00:16:49,409
Claw through the fingertips.

342
00:16:49,409 --> 00:16:51,973
Again, lift front body
up to meet back body.

343
00:16:51,973 --> 00:16:52,806
So what we're doing

344
00:16:52,806 --> 00:16:55,259
is we're finding support from within here.

345
00:16:55,259 --> 00:16:56,826
You can lower the knees.

346
00:16:56,826 --> 00:16:58,326
Sorry buddy, geez!

347
00:16:59,171 --> 00:17:02,259
And everyone send your gaze forward.

348
00:17:02,259 --> 00:17:05,174
Lowering the knees to Half
Plank is always an option.

349
00:17:05,174 --> 00:17:06,323
Take a deep breath in.

350
00:17:06,323 --> 00:17:07,472
(deep nasal inhalation)

351
00:17:07,472 --> 00:17:10,189
And on an exhale hug the
elbows into the side body

352
00:17:10,189 --> 00:17:14,189
and slowly lower all the
way down to your belly.

353
00:17:15,460 --> 00:17:19,686
Then press into the tops of
your feet, tuck the chin,

354
00:17:19,686 --> 00:17:21,219
press into the pubic bone.

355
00:17:21,219 --> 00:17:23,808
And here we go, big inhale to rise up.

356
00:17:23,808 --> 00:17:25,909
Bhujangasana, Cobra.

357
00:17:25,909 --> 00:17:29,357
Keep it nice and small here,
we have a lot of time together.

358
00:17:29,357 --> 00:17:32,213
So just take your time, nice and slow.

359
00:17:32,213 --> 00:17:33,363
No need to power through.

360
00:17:33,363 --> 00:17:36,695
Remember our exploration yesterday.

361
00:17:36,695 --> 00:17:39,702
And we'll take one more breath here.

362
00:17:39,702 --> 00:17:41,223
And then use the exhale to release.

363
00:17:41,223 --> 00:17:42,056
Awesome.

364
00:17:42,056 --> 00:17:44,299
Curl the toes under, lift the
kneecaps, tone your quads,

365
00:17:44,299 --> 00:17:45,132
here we go.

366
00:17:45,132 --> 00:17:46,882
Press up, Plank Pose.

367
00:17:47,782 --> 00:17:51,075
Take a deep breath in and
then exhale, send it back,

368
00:17:51,075 --> 00:17:52,562
Downward Facing Dog.

369
00:17:52,562 --> 00:17:54,758
That's all we are over here,

370
00:17:54,758 --> 00:17:56,562
just two downward dogs.

371
00:17:59,447 --> 00:18:02,233
I don't have the heart to move 'im.

372
00:18:02,233 --> 00:18:06,378
'Tis the at home yoga
practice at its finest.

373
00:18:06,378 --> 00:18:07,608
Take a deep breath in.

374
00:18:07,608 --> 00:18:08,560
(deep nasal inhalation).

375
00:18:08,560 --> 00:18:09,756
A nice cleansing breath out.

376
00:18:09,756 --> 00:18:11,614
(mouth exhalation).

377
00:18:11,614 --> 00:18:14,493
Now inhale to lift the right
leg up high, just hip level.

378
00:18:14,493 --> 00:18:17,570
Turn the right toes down,
claw through the fingertips.

379
00:18:17,570 --> 00:18:20,612
And then exhale, squeeze,
knee towards the third eye,

380
00:18:20,612 --> 00:18:21,807
shift forward.

381
00:18:21,807 --> 00:18:25,674
Upper body's in Plank, the
shoulders are over the wrists.

382
00:18:25,674 --> 00:18:27,485
Then step it up.

383
00:18:27,485 --> 00:18:29,318
Pivot on the back foot

384
00:18:30,352 --> 00:18:34,519
and bring the hands to the
heart as you slowly rise up.

385
00:18:35,706 --> 00:18:39,084
Now feel what's going on in your body.

386
00:18:39,084 --> 00:18:41,894
So a lot of times we're
like, "Okay, now what next?"

387
00:18:41,894 --> 00:18:42,727
What next?

388
00:18:43,659 --> 00:18:47,826
This flush of energy that's
happening, this magic.

389
00:18:50,961 --> 00:18:51,794
Then inhale,

390
00:18:51,794 --> 00:18:54,282
lift your sternum a little
higher to your thumbs.

391
00:18:54,282 --> 00:18:59,216
Exhale, slow and controlled,
turn towards the left.

392
00:18:59,216 --> 00:19:03,071
Beautiful, adjust your stance as you need.

393
00:19:03,071 --> 00:19:07,238
And then stay here, or send
the fingertips out, Warrior II.

394
00:19:09,479 --> 00:19:12,359
So find a nice supportive breath here.

395
00:19:12,359 --> 00:19:15,609
(deep nasal breathing)

396
00:19:17,769 --> 00:19:20,242
And we don't have to talk
about it or think too hard,

397
00:19:20,242 --> 00:19:23,318
but feel, notice what it feels like,

398
00:19:23,318 --> 00:19:25,234
trust that something awesome is happening

399
00:19:25,234 --> 00:19:27,742
when you choose to sync
up with your breath,

400
00:19:27,742 --> 00:19:32,537
to breathe full, conscious
inhalations and exhalations

401
00:19:32,537 --> 00:19:36,032
as you move your body in these
shapes that are challenging.

402
00:19:36,032 --> 00:19:38,539
Inhale, reach forward.

403
00:19:38,539 --> 00:19:42,034
Exhale, send it back, Peaceful Warrior.

404
00:19:42,034 --> 00:19:45,447
Inhale, lift your chest,
lift your sternum.

405
00:19:45,447 --> 00:19:48,986
And then exhale, to
cartwheel it all the way down.

406
00:19:48,986 --> 00:19:51,424
Come back to your nice low lunge.

407
00:19:51,424 --> 00:19:53,341
Inhale to look forward.

408
00:19:54,512 --> 00:19:57,844
And exhale to plant the palms
and step it back once again,

409
00:19:57,844 --> 00:19:59,511
Half Plank or Plank.

410
00:20:00,851 --> 00:20:03,057
Press away from your yoga mat.

411
00:20:03,057 --> 00:20:04,140
Breathe deep.

412
00:20:06,308 --> 00:20:08,572
Find length through the crown.

413
00:20:08,572 --> 00:20:10,546
Then everyone, whatever
variation you're in,

414
00:20:10,546 --> 00:20:12,833
smile, look forward,
take a deep breath in,

415
00:20:12,833 --> 00:20:14,760
then exhale, hug the elbows in.

416
00:20:14,760 --> 00:20:17,477
And keep your front body
lifting to meet the back body

417
00:20:17,477 --> 00:20:21,157
as you slowly lower down,
everyone, to the belly.

418
00:20:21,157 --> 00:20:23,665
Now press into your foundation firmly.

419
00:20:23,665 --> 00:20:25,383
Keep the elbows sucking in.

420
00:20:25,383 --> 00:20:29,107
Tuck the chin and inhale,
open your heart, Cobra.

421
00:20:29,107 --> 00:20:31,133
Exhale, to cascade it down.

422
00:20:31,133 --> 00:20:32,538
(mouth exhalation)

423
00:20:32,538 --> 00:20:33,371
Fabulous.

424
00:20:33,371 --> 00:20:34,454
Curl the toes under.

425
00:20:34,454 --> 00:20:35,287
Here we go.

426
00:20:35,287 --> 00:20:36,184
Lift the kneecaps.

427
00:20:36,184 --> 00:20:38,866
Tone your quads, inhale,
press up into your power.

428
00:20:38,866 --> 00:20:39,864
(mouth exhalation).

429
00:20:39,864 --> 00:20:42,947
And then exhale, Downward Facing Dog.

430
00:20:44,682 --> 00:20:46,515
Take a deep breath in.

431
00:20:47,689 --> 00:20:49,222
And a long breath out.

432
00:20:49,222 --> 00:20:51,579
(mouth exhalation)

433
00:20:51,579 --> 00:20:53,343
One more big inhale in here.

434
00:20:53,343 --> 00:20:54,539
(deep nasal inhalation)

435
00:20:54,539 --> 00:20:56,397
And then exhale out through the mouth.

436
00:20:56,397 --> 00:20:57,999
(mouth exhalation)

437
00:20:57,999 --> 00:21:01,122
Now inhale, lift the left leg up high.

438
00:21:01,122 --> 00:21:02,283
Turn the left toes down,

439
00:21:02,283 --> 00:21:06,079
claw through the fingertips, strong body.

440
00:21:06,079 --> 00:21:06,912
Here we go.

441
00:21:06,912 --> 00:21:09,493
Exhale, shifting forward nice and slow.

442
00:21:09,493 --> 00:21:10,910
Squeeze and lift.

443
00:21:11,757 --> 00:21:13,939
And then step it up.

444
00:21:13,939 --> 00:21:16,238
Pivot on the back foot,
hands come together,

445
00:21:16,238 --> 00:21:19,756
Anjali Mudra and we lift all the way up.

446
00:21:19,756 --> 00:21:22,566
(deep nasal exhalation)

447
00:21:22,566 --> 00:21:24,566
Take a moment to notice.

448
00:21:25,515 --> 00:21:26,664
Control your breath.

449
00:21:26,664 --> 00:21:29,914
(deep nasal breathing)

450
00:21:33,433 --> 00:21:36,231
And when you're ready,
navel draws in from here.

451
00:21:36,231 --> 00:21:38,785
Dial it to the right, nice and slow.

452
00:21:38,785 --> 00:21:40,642
Press into the outer
edge of that back foot.

453
00:21:40,642 --> 00:21:43,603
So I've been really loving
playing with this transition,

454
00:21:43,603 --> 00:21:45,043
so you can really feel,

455
00:21:45,043 --> 00:21:49,443
oh the power of the knife
edge of that back foot.

456
00:21:49,443 --> 00:21:51,138
Lengthen tailbone down,

457
00:21:51,138 --> 00:21:52,721
lift heart up high.

458
00:21:54,192 --> 00:21:57,384
And stay here, or if you
like send the fingertips out.

459
00:21:57,384 --> 00:22:00,403
(mouth exhalation)

460
00:22:00,403 --> 00:22:02,121
Warrior II.

461
00:22:02,121 --> 00:22:05,244
(deep nasal breathing)

462
00:22:05,244 --> 00:22:07,172
Breathe deep, pay attention.

463
00:22:07,172 --> 00:22:08,983
(mouth exhalation)

464
00:22:08,983 --> 00:22:12,001
And then we'll send the
left fingertips forward.

465
00:22:12,001 --> 00:22:14,950
Take a deep breath in as you reach up,

466
00:22:14,950 --> 00:22:16,390
and then exhale to send it back.

467
00:22:16,390 --> 00:22:17,737
Front knee stays bent here.

468
00:22:17,737 --> 00:22:18,570
(mouth exhalation)

469
00:22:18,570 --> 00:22:22,381
Lots of length in the neck
so we're not crunching here.

470
00:22:22,381 --> 00:22:24,842
Inhale in again, and exhale.

471
00:22:24,842 --> 00:22:28,662
From your center, cartwheel
it all the way back.

472
00:22:28,662 --> 00:22:29,707
Awesome work.

473
00:22:29,707 --> 00:22:32,342
Way to move mindfully, super strong.

474
00:22:32,342 --> 00:22:35,465
So loop the shoulders,
inhale, find length here.

475
00:22:35,465 --> 00:22:36,298
Nice little lunge.

476
00:22:36,298 --> 00:22:38,832
You can always lower the
back knee, do your thing.

477
00:22:38,832 --> 00:22:39,665
And then here we go.

478
00:22:39,665 --> 00:22:44,358
Plant the palms, step it
back, Half Plank or Plank.

479
00:22:44,358 --> 00:22:46,808
Upper arm bones rotate back.

480
00:22:46,808 --> 00:22:50,070
Navel draws in, everyone,
inhale to look forward, smile.

481
00:22:50,070 --> 00:22:53,237
Exhale, hug the elbows in, lower down.

482
00:22:54,320 --> 00:22:56,119
Press into the tops of the feet, inhale.

483
00:22:56,119 --> 00:22:58,998
Find your Cobra, open your heart.

484
00:22:58,998 --> 00:23:01,251
And exhale to release.

485
00:23:01,251 --> 00:23:03,143
Curl the toes under, press up to Plank.

486
00:23:03,143 --> 00:23:04,827
Big breath, big breath.

487
00:23:04,827 --> 00:23:07,125
And then exhale, Downward Facing Dog.

488
00:23:07,125 --> 00:23:08,681
(mouth exhalation)

489
00:23:08,681 --> 00:23:09,514
Awesome work.

490
00:23:09,514 --> 00:23:10,655
Claw through your fingertips,

491
00:23:10,655 --> 00:23:13,337
really root down through
your index finger and thumb.

492
00:23:13,337 --> 00:23:18,109
And this time I invite you to
really turn your big toes in.

493
00:23:18,109 --> 00:23:21,239
Feel that inner spiral of the femurs,

494
00:23:21,239 --> 00:23:22,225
the tops of the thighs.

495
00:23:22,225 --> 00:23:23,536
Your inner thighs spiraling

496
00:23:23,536 --> 00:23:27,251
out towards the back edge of your mat.

497
00:23:27,251 --> 00:23:30,989
So the upper arm bones rotate
out and the inner thighs,

498
00:23:30,989 --> 00:23:35,482
(chuckles) I got excited, rotate in.

499
00:23:35,482 --> 00:23:38,443
So these are two opposing spirals

500
00:23:38,443 --> 00:23:42,251
that we play with a lot here
in the physical yoga practice

501
00:23:42,251 --> 00:23:44,501
in the Hatha Yoga practice.

502
00:23:46,454 --> 00:23:48,636
Inhale to find more length in the neck,

503
00:23:48,636 --> 00:23:50,703
so careful if it's just hanging here.

504
00:23:50,703 --> 00:23:52,340
Just lots of awareness.

505
00:23:52,340 --> 00:23:54,650
And then exhale to lower to the knees.

506
00:23:54,650 --> 00:23:57,448
(mouth exhalation)

507
00:23:57,448 --> 00:23:58,958
Bring the knees together, really together.

508
00:23:58,958 --> 00:24:01,732
Bring the feet together, really together,

509
00:24:01,732 --> 00:24:03,880
and send the hips back.

510
00:24:03,880 --> 00:24:06,063
Look forward on the inhale.

511
00:24:06,063 --> 00:24:07,294
(deep nasal inhalation)

512
00:24:07,294 --> 00:24:11,492
On the exhale paint a
wall with your palms.

513
00:24:11,492 --> 00:24:14,909
Drag them all the way back, Child's Pose.

514
00:24:19,549 --> 00:24:22,138
Notice where you're
holding or clenching here

515
00:24:22,138 --> 00:24:25,138
and see if you can soften and relax.

516
00:24:36,001 --> 00:24:38,474
And then inhale deeply.

517
00:24:38,474 --> 00:24:41,759
Feel the skin of the back
stretch as you breathe in.

518
00:24:41,759 --> 00:24:44,232
(deep nasal inhalation)

519
00:24:44,232 --> 00:24:47,762
And then exhale, slowly,
gently lift the forehead.

520
00:24:47,762 --> 00:24:49,782
Reach the fingertips forward

521
00:24:49,782 --> 00:24:52,782
and come to Tabletop position here.

522
00:24:53,799 --> 00:24:56,957
From here we'll walk the
knees out, hip width apart.

523
00:24:56,957 --> 00:24:58,629
And you're gonna curl
just the right toes under,

524
00:24:58,629 --> 00:24:59,499
send it out.

525
00:24:59,499 --> 00:25:01,926
Feel that nice stretch through the calf.

526
00:25:01,926 --> 00:25:04,843
You can even rock front, rock back.

527
00:25:07,813 --> 00:25:09,705
And then inhale, look forward.

528
00:25:09,705 --> 00:25:12,793
Exhale, lift up through your right leg.

529
00:25:12,793 --> 00:25:15,626
Right heel up, toes down.

530
00:25:15,626 --> 00:25:17,948
Then this one we're gonna
lift just a hair more,

531
00:25:17,948 --> 00:25:19,875
just to fire up through that glute.

532
00:25:19,875 --> 00:25:21,849
And then we're gonna bend the right knee

533
00:25:21,849 --> 00:25:23,637
and we're gonna bring
it all the way up and in

534
00:25:23,637 --> 00:25:26,307
for a One Legged Pigeon.

535
00:25:26,307 --> 00:25:28,537
So walk the hands forward

536
00:25:28,537 --> 00:25:30,754
and take a second to get settled in here.

537
00:25:30,754 --> 00:25:33,633
Keep the toes on both feet active.

538
00:25:33,633 --> 00:25:37,116
So lots of activity to
the tips of the toes

539
00:25:37,116 --> 00:25:38,846
to protect the knee.

540
00:25:38,846 --> 00:25:40,181
So to intensify this stretch,

541
00:25:40,181 --> 00:25:43,490
in time we'll bring the heel
out, but don't overdo it.

542
00:25:43,490 --> 00:25:45,139
So begin to check in and start slow,

543
00:25:45,139 --> 00:25:46,126
just like with our Cobras,

544
00:25:46,126 --> 00:25:48,796
we tend to kinda press up into that Cobra.

545
00:25:48,796 --> 00:25:49,629
Feel it out.

546
00:25:49,629 --> 00:25:51,582
Keep that right heel in today maybe,

547
00:25:51,582 --> 00:25:54,624
and we'll loop the shoulders,

548
00:25:54,624 --> 00:25:55,874
find that lift.

549
00:25:57,190 --> 00:25:58,523
And then inhale.

550
00:26:00,487 --> 00:26:02,786
Press into the fingertips.

551
00:26:02,786 --> 00:26:06,036
And then exhale to slowly bow the head.

552
00:26:07,383 --> 00:26:09,438
Now listen carefully,
press into the back foot,

553
00:26:09,438 --> 00:26:10,772
inhale to rise up.

554
00:26:10,772 --> 00:26:13,594
(deep nasal inhalation).
Ooh!

555
00:26:13,594 --> 00:26:15,207
And exhale.

556
00:26:15,207 --> 00:26:16,984
Softly lower down.

557
00:26:16,984 --> 00:26:18,180
One more time, you got it.

558
00:26:18,180 --> 00:26:20,780
Again reminder to stay
active in the toes, inhale.

559
00:26:20,780 --> 00:26:23,079
(deep nasal inhalation)

560
00:26:23,079 --> 00:26:24,774
Catch a wave.

561
00:26:24,774 --> 00:26:26,051
And then exhale, release.

562
00:26:26,051 --> 00:26:28,756
And now you can come onto the forearms here

563
00:26:28,756 --> 00:26:32,006
and relax the weight of your head over.

564
00:26:32,924 --> 00:26:35,467
Only here for a couple cycles of breath.

565
00:26:35,467 --> 00:26:37,998
So I invite you to really tap
into the sound of your breath.

566
00:26:37,998 --> 00:26:40,415
To close your eyes and trust.

567
00:26:43,954 --> 00:26:46,044
Trust that this time is valuable.

568
00:26:46,044 --> 00:26:49,294
(deep nasal breathing)

569
00:26:50,153 --> 00:26:52,824
Trust that this practice, this series,

570
00:26:52,824 --> 00:26:54,379
found you at the right time.

571
00:26:54,379 --> 00:26:57,990
(deep nasal breathing)

572
00:26:57,990 --> 00:27:01,407
Trust that everything is as it should be.

573
00:27:08,439 --> 00:27:09,798
Press into the top of the back foot.

574
00:27:09,798 --> 00:27:11,945
Connect to your center.

575
00:27:11,945 --> 00:27:14,028
And slowly begin to rise.

576
00:27:15,382 --> 00:27:17,112
Hands come to the yoga mat.

577
00:27:17,112 --> 00:27:19,167
Keep the toes active

578
00:27:19,167 --> 00:27:22,139
and slowly we'll lift the right knee back.

579
00:27:22,139 --> 00:27:26,702
Come to all fours to
reset, Tabletop position.

580
00:27:26,702 --> 00:27:29,221
So notice if your lower belly's
kind of dropping down here.

581
00:27:29,221 --> 00:27:33,388
See if you can, again zip up
through the abdominal wall.

582
00:27:34,736 --> 00:27:36,129
More on this later.

583
00:27:36,129 --> 00:27:38,846
Just to support your back.

584
00:27:38,846 --> 00:27:40,982
To support the energy that
runs up and down your spine.

585
00:27:40,982 --> 00:27:45,545
Curl the left toes under,
send that left heel out.

586
00:27:45,545 --> 00:27:49,318
And you can stay here breathing deep.

587
00:27:49,318 --> 00:27:51,826
Rocking front or back.

588
00:27:51,826 --> 00:27:52,940
Or when you're ready

589
00:27:52,940 --> 00:27:55,018
go ahead and lift that left leg up high.

590
00:27:55,018 --> 00:27:57,935
Left heel lifts up, toes dial down.

591
00:27:59,291 --> 00:28:02,135
And then pressing into
both palms evenly here,

592
00:28:02,135 --> 00:28:03,333
we're gonna fire up through the glute

593
00:28:03,333 --> 00:28:05,496
by lifting the left heel just a hair more.

594
00:28:05,496 --> 00:28:06,329
Don't overdo it.

595
00:28:06,329 --> 00:28:07,691
Inhale, look forward.

596
00:28:07,691 --> 00:28:10,651
And then exhale, bend the left knee.

597
00:28:10,651 --> 00:28:13,901
Travel on up to your One Legged Pigeon.

598
00:28:17,269 --> 00:28:20,694
And then root down through the
top of your back foot firmly.

599
00:28:20,694 --> 00:28:24,804
For this one let's really
hug that left heel in,

600
00:28:24,804 --> 00:28:26,127
unless you're really craving a nice line,

601
00:28:26,127 --> 00:28:30,748
or unless your body, your
hips are nice and open.

602
00:28:30,748 --> 00:28:31,689
Should have considered that.

603
00:28:31,689 --> 00:28:33,337
(smacking) Adriene!

604
00:28:33,337 --> 00:28:35,729
So some people have naturally open hips.

605
00:28:35,729 --> 00:28:37,447
(mouth exhalation)

606
00:28:37,447 --> 00:28:38,898
And inhale.

607
00:28:38,898 --> 00:28:40,731
Oh my goodness, Benji.

608
00:28:41,650 --> 00:28:44,332
Inhale, lift your chest.

609
00:28:44,332 --> 00:28:46,271
Lift your heart and exhale.

610
00:28:46,271 --> 00:28:48,854
Slowly forehead kisses the mat.

611
00:28:50,241 --> 00:28:52,703
Twice more, inhale,
press in your fingertips.

612
00:28:52,703 --> 00:28:54,792
Press into the top of your back foot.

613
00:28:54,792 --> 00:28:56,151
Lift your chest.

614
00:28:56,151 --> 00:28:57,962
And exhale to fold.

615
00:28:57,962 --> 00:28:59,808
(mouth exhalation)

616
00:28:59,808 --> 00:29:02,397
Now really sync up with your breath.

617
00:29:02,397 --> 00:29:03,837
Inhale, rise.

618
00:29:03,837 --> 00:29:06,240
(deep nasal inhalation)

619
00:29:06,240 --> 00:29:08,490
And exhale, cascading down.

620
00:29:10,884 --> 00:29:12,753
Find what feels good on this side.

621
00:29:12,753 --> 00:29:14,564
(deep nasal inhalation)

622
00:29:14,564 --> 00:29:16,735
And see if each time
you come to this shape

623
00:29:16,735 --> 00:29:17,641
through our journey

624
00:29:17,641 --> 00:29:20,241
you can find places where
you're holding and clenching

625
00:29:20,241 --> 00:29:22,948
and see if you can soften.

626
00:29:22,948 --> 00:29:27,115
And I'm gonna just tell you
now, it ain't always easy.

627
00:29:30,983 --> 00:29:32,666
Let the weight of your head go

628
00:29:32,666 --> 00:29:34,802
and for a couple cycles of breath here,

629
00:29:34,802 --> 00:29:36,439
(deep nasal inhalation)

630
00:29:36,439 --> 00:29:37,565
really listen.

631
00:29:37,565 --> 00:29:40,565
(mouth exhalation).

632
00:29:41,803 --> 00:29:43,069
Trust the yoga.

633
00:29:43,069 --> 00:29:46,319
(deep nasal breathing)

634
00:30:08,332 --> 00:30:09,783
And then begin to press firmly

635
00:30:09,783 --> 00:30:11,583
through the top of your right foot.

636
00:30:11,583 --> 00:30:12,453
Connect to your center.

637
00:30:12,453 --> 00:30:15,542
So for me this movement
starts in the back foot

638
00:30:15,542 --> 00:30:17,422
and then I connect to my core

639
00:30:17,422 --> 00:30:20,232
and then I slowly unravel from there.

640
00:30:20,232 --> 00:30:22,100
So it's really not about
your arms pressing you up.

641
00:30:22,100 --> 00:30:24,439
The arms do help eventually, right?

642
00:30:24,439 --> 00:30:27,203
But inhale, we lift the heart.

643
00:30:27,203 --> 00:30:28,120
And exhale.

644
00:30:29,420 --> 00:30:30,922
Hands press into the earth.

645
00:30:30,922 --> 00:30:34,173
We slowly come back to
that Tabletop position.

646
00:30:34,173 --> 00:30:35,090
Neutralize.

647
00:30:37,238 --> 00:30:39,536
Press away from your yoga mat, inhale.

648
00:30:39,536 --> 00:30:40,369
And then exhale,

649
00:30:40,369 --> 00:30:43,066
you're just gonna send the
legs to one side, any side,

650
00:30:43,066 --> 00:30:47,338
and come through to a
nice comfortable seat.

651
00:30:47,338 --> 00:30:49,776
Send your legs out long.

652
00:30:49,776 --> 00:30:51,715
We're gonna Windshield
Wiper the toes just one way

653
00:30:51,715 --> 00:30:53,298
and then the other.

654
00:30:55,663 --> 00:30:56,663
Very ancient

655
00:30:57,845 --> 00:30:58,678
yoga move.

656
00:31:02,176 --> 00:31:03,290
I'm full of 'em.

657
00:31:03,290 --> 00:31:06,882
Full of the ancient yoga moves, guys.

658
00:31:06,882 --> 00:31:09,630
And I mean the best
teachers are our children.

659
00:31:09,630 --> 00:31:11,334
We see them moving their
body like this all the time,

660
00:31:11,334 --> 00:31:15,270
just kind of counterbalancing
however they were sitting.

661
00:31:15,270 --> 00:31:16,164
You guys know that?

662
00:31:16,164 --> 00:31:17,062
Like they're doing something here

663
00:31:17,062 --> 00:31:19,790
and they come out and then
they very naturally do this.

664
00:31:19,790 --> 00:31:24,144
So that's what this practice
is all about, balance.

665
00:31:24,144 --> 00:31:26,884
We do one thing and then
we go, "How do I feel?

666
00:31:26,884 --> 00:31:28,884
"How do I support that?"

667
00:31:31,342 --> 00:31:33,153
Now bring the feet to stillness,

668
00:31:33,153 --> 00:31:35,290
and you're gonna flex the
toes up towards your face.

669
00:31:35,290 --> 00:31:37,356
So really activate through the feet.

670
00:31:37,356 --> 00:31:39,771
If you wanna have some fun with
me you can spread the toes,

671
00:31:39,771 --> 00:31:40,604
yogi toes!

672
00:31:44,926 --> 00:31:48,699
Most people are like, "What the heck?"

673
00:31:48,699 --> 00:31:51,834
And some people are like, "Oh yeah."

674
00:31:51,834 --> 00:31:53,633
If you know, you know.

675
00:31:53,633 --> 00:31:54,702
Just kidding, there's something to know,

676
00:31:54,702 --> 00:31:56,242
you just spread your toes, activate.

677
00:31:56,242 --> 00:31:57,485
It'll change your life.

678
00:31:57,485 --> 00:32:00,294
So try to get as much
space between every toe

679
00:32:00,294 --> 00:32:01,641
and if you're like, "I cannot do that."

680
00:32:01,641 --> 00:32:02,782
Well then

681
00:32:02,782 --> 00:32:04,529
this is gonna be a fun journey.

682
00:32:04,529 --> 00:32:06,189
Lift your heart, lift your chest,

683
00:32:06,189 --> 00:32:07,849
and then begin to dig into your heels,

684
00:32:07,849 --> 00:32:10,554
everyone bend the knees
a little, or a lot.

685
00:32:10,554 --> 00:32:13,027
And then you're gonna reach
the fingertips behind the ears,

686
00:32:13,027 --> 00:32:15,547
reach for the sky, deep breath in.

687
00:32:15,547 --> 00:32:17,892
Then find a big beach
ball up and overhead.

688
00:32:17,892 --> 00:32:19,401
Create space in the lower belly.

689
00:32:19,401 --> 00:32:20,516
No toxic thoughts.

690
00:32:20,516 --> 00:32:21,349
Don't you dare.

691
00:32:21,349 --> 00:32:23,233
Inhale, lots of lovin'.

692
00:32:23,233 --> 00:32:26,890
And then exhale, take
your big beach ball over

693
00:32:26,890 --> 00:32:30,557
towards your toes in
offering to thine toes.

694
00:32:31,685 --> 00:32:35,795
And now we really are in a
yoga pose, Paschimottanasana.

695
00:32:35,795 --> 00:32:39,428
Relax the weight of the head over.

696
00:32:39,428 --> 00:32:40,624
In time, if you like,

697
00:32:40,624 --> 00:32:43,283
you can work to straighten
through the legs.

698
00:32:43,283 --> 00:32:46,046
Wherever you are, use an
inhale to open the chest,

699
00:32:46,046 --> 00:32:48,148
find extension, look forward.

700
00:32:48,148 --> 00:32:49,866
(deep nasal inhalation)

701
00:32:49,866 --> 00:32:54,266
And then exhale to close
your eyes and go inward,

702
00:32:54,266 --> 00:32:56,054
forward fold.

703
00:32:56,054 --> 00:32:56,887
Big stretch here.

704
00:32:56,887 --> 00:32:57,720
Deep breath in.

705
00:32:57,720 --> 00:32:59,479
(deep nasal inhalation)

706
00:32:59,479 --> 00:33:00,350
Long breath out.

707
00:33:00,350 --> 00:33:02,486
(mouth exhalation)

708
00:33:02,486 --> 00:33:03,844
Twice more, inhale.

709
00:33:03,844 --> 00:33:06,062
(deep nasal inhalation)

710
00:33:06,062 --> 00:33:06,921
And exhale.

711
00:33:06,921 --> 00:33:09,011
(mouth exhalation)

712
00:33:09,011 --> 00:33:10,810
And last time, inhale.

713
00:33:10,810 --> 00:33:13,074
(deep nasal inhalation)

714
00:33:13,074 --> 00:33:13,907
And exhale.

715
00:33:13,907 --> 00:33:16,186
(mouth exhalation)

716
00:33:16,186 --> 00:33:19,611
And slowly, navel draws
in towards the spine,

717
00:33:19,611 --> 00:33:22,246
chin tucks to the chest even more.

718
00:33:22,246 --> 00:33:25,195
And we slowly begin to roll it up.

719
00:33:25,195 --> 00:33:27,772
Now, come onto the
soles of your feet here.

720
00:33:27,772 --> 00:33:29,200
Press the palms into the earth.

721
00:33:29,200 --> 00:33:31,964
Lift your bum, bring it towards your heels

722
00:33:31,964 --> 00:33:36,062
and then you're gonna shift
your knees to one side

723
00:33:36,062 --> 00:33:37,645
and then the other.

724
00:33:38,546 --> 00:33:40,973
And then one side and then the other.

725
00:33:40,973 --> 00:33:41,844
And you're gonna notice

726
00:33:41,844 --> 00:33:43,608
that you're gonna start
to inch down a little bit

727
00:33:43,608 --> 00:33:45,919
towards the front edge of your mat.

728
00:33:45,919 --> 00:33:47,962
And then you'll even it out,

729
00:33:47,962 --> 00:33:50,624
and then we're gonna
slowly come to lie down.

730
00:33:50,624 --> 00:33:54,189
So come onto the forearms
here, nice and slow.

731
00:33:54,189 --> 00:33:55,439
And we release.

732
00:33:56,382 --> 00:33:58,204
(mouth exhalation).

733
00:33:58,204 --> 00:34:01,943
Legs out long. (chuckles)

734
00:34:01,943 --> 00:34:04,693
Arms resting gently at your side.

735
00:34:06,018 --> 00:34:07,736
Take a moment to snuggle
your shoulder blades

736
00:34:07,736 --> 00:34:09,791
underneath your heart space.

737
00:34:09,791 --> 00:34:12,473
Tuck the chin slightly.

738
00:34:12,473 --> 00:34:16,454
And allow your body to
grow really soft and heavy,

739
00:34:16,454 --> 00:34:17,345
(mouth exhalation)

740
00:34:17,345 --> 00:34:19,554
Soft and heavy, what does that mean?

741
00:34:19,554 --> 00:34:20,387
Well.

742
00:34:25,917 --> 00:34:28,334
Then soft fingers, soft toes.

743
00:34:29,864 --> 00:34:31,197
Close your eyes.

744
00:34:34,194 --> 00:34:35,861
Notice how you feel.

745
00:34:43,657 --> 00:34:44,574
In order to

746
00:34:47,685 --> 00:34:51,482
be in a place where we can feel brave

747
00:34:51,482 --> 00:34:54,268
and empowered to take new paths,

748
00:34:54,268 --> 00:34:56,018
to carve new grooves,

749
00:34:59,702 --> 00:35:03,285
we have to have this
relationship to trust.

750
00:35:09,686 --> 00:35:13,808
So trust me, trust
yourself, trust the video.

751
00:35:13,808 --> 00:35:16,975
Trust the yoga and trust this process.

752
00:35:24,014 --> 00:35:26,963
Take one more cycle of breath here.

753
00:35:26,963 --> 00:35:30,380
(peaceful, serene music)

754
00:35:34,289 --> 00:35:37,656
And then gently draw the
hands together at your heart.

755
00:35:37,656 --> 00:35:41,766
We'll bring the thumbs
right up to that third eye.

756
00:35:41,766 --> 00:35:42,599
Thank you so much

757
00:35:42,599 --> 00:35:45,794
for sharing your time
and your energy with me.

758
00:35:45,794 --> 00:35:47,794
I will see you tomorrow.

759
00:35:50,276 --> 00:35:51,109
Namaste.