1
00:00:00,500 --> 00:00:01,335
- What's up, everyone,

2
00:00:01,335 --> 00:00:03,575
and welcome to TRUE, 
your 30 day yoga journey.

3
00:00:03,575 --> 00:00:05,305
It's day 20.

4
00:00:05,305 --> 00:00:08,408
Let's hop to it, 
awakening to your true self.

5
00:00:10,244 --> 00:00:13,013
(uplifting music)

6
00:00:19,319 --> 00:00:24,458
Okay, today let's begin
in a nice comfortable seat.

7
00:00:24,458 --> 00:00:26,393
Welcome back.

8
00:00:26,393 --> 00:00:30,030
When you get down onto the
ground, sit up nice and tall.

9
00:00:32,064 --> 00:00:33,671
And stack your 
head over your heart,

10
00:00:33,671 --> 00:00:36,336
your heart right over 
your pelvis and allow the hands

11
00:00:36,336 --> 00:00:39,306
to just rest wherever they
naturally feel awesome today.

12
00:00:39,306 --> 00:00:41,608
So you get to choose.

13
00:00:43,377 --> 00:00:46,480
And start to draw 
awareness up through the spine,

14
00:00:46,480 --> 00:00:51,351
sit up nice and tall, 
and let's begin.

15
00:00:51,351 --> 00:00:54,021
Take a deep breath in, 
close your eyes.

16
00:00:56,343 --> 00:00:57,557
And nice and easy.

17
00:00:57,557 --> 00:01:00,327
As you exhale, 
relax your shoulders down.

18
00:01:02,930 --> 00:01:05,899
Again, big breath in, 
close your eyes.

19
00:01:08,502 --> 00:01:10,537
And as you exhale, 
relax your shoulders,

20
00:01:10,537 --> 00:01:12,372
relax any tension 
and see if you can

21
00:01:12,372 --> 00:01:13,740
just soften into the moment.

22
00:01:13,740 --> 00:01:16,376
Just kind of land 
here with that exhale.

23
00:01:18,496 --> 00:01:20,314
And again, big inhale.

24
00:01:21,748 --> 00:01:24,599
Close your eyes

25
00:01:24,599 --> 00:01:27,973
and exhale to arrive.

26
00:01:30,157 --> 00:01:32,125
Gently draw the hands together

27
00:01:33,427 --> 00:01:34,962
and today we're 
going to press the palms

28
00:01:34,962 --> 00:01:39,292
actively together so the elbows
will go left to right here.

29
00:01:39,292 --> 00:01:40,901
And you can keep 
your eyes close here

30
00:01:40,901 --> 00:01:42,869
if you're feeling 
brave and adventurous.

31
00:01:42,869 --> 00:01:44,838
I'm just going to 
press the palms together.

32
00:01:44,838 --> 00:01:46,940
Really try to 
press the knuckle mounds

33
00:01:46,940 --> 00:01:50,344
together, together and 
you might even cultivate

34
00:01:50,344 --> 00:01:53,280
so much energy here that 
your hands start to shake,

35
00:01:53,280 --> 00:01:56,016
your arms start to 
tremble a little bit.

36
00:01:56,016 --> 00:01:57,484
And then pressing, 
we're pressing.

37
00:01:57,484 --> 00:01:59,553
We're sitting up nice 
and tall as we do this,

38
00:01:59,553 --> 00:02:02,456
supporting through the 
spine and the back body,

39
00:02:02,456 --> 00:02:05,425
pressing, pressing, 
press a little harder.

40
00:02:05,425 --> 00:02:07,928
You got it and then release.

41
00:02:07,928 --> 00:02:11,164
Palms face up on the 
top of the knees or thighs.

42
00:02:13,200 --> 00:02:14,067
Beautiful.

43
00:02:14,067 --> 00:02:15,202
Deep breath in.

44
00:02:17,037 --> 00:02:18,171
Long breath out.

45
00:02:20,407 --> 00:02:21,608
Deep breath in.

46
00:02:24,177 --> 00:02:25,545
Long breath out.

47
00:02:27,080 --> 00:02:28,648
We'll go again, 
palms come together.

48
00:02:28,648 --> 00:02:30,484
You can close 
your eyes for this.

49
00:02:30,484 --> 00:02:32,986
Pressing the palms together, 
elbows go left to right.

50
00:02:32,986 --> 00:02:35,656
Sit up nice and tall, lift
up from the base of the spine

51
00:02:35,656 --> 00:02:38,091
and press as hard as you can.

52
00:02:38,091 --> 00:02:40,360
Now this time, as you 
press, see if you can really

53
00:02:40,360 --> 00:02:42,996
release any stress or tension

54
00:02:42,996 --> 00:02:44,965
in the tops of 
the shoulders, the neck.

55
00:02:47,626 --> 00:02:50,270
Pressing, creating a 
little energy, a little warmth.

56
00:02:50,270 --> 00:02:53,140
Engaging, drawing energy 
up from the pelvic floor.

57
00:02:53,140 --> 00:02:58,111
Breathing deep and 
release, hands face up.

58
00:02:58,111 --> 00:03:03,116
Inhale and exhale to 
relax the shoulders down.

59
00:03:06,019 --> 00:03:07,120
Awesome.

60
00:03:07,120 --> 00:03:10,157
We're gonna draw 
circles with the nose now.

61
00:03:11,191 --> 00:03:15,622
Nice and easy, keep 
the shoulders relaxing down

62
00:03:15,622 --> 00:03:18,070
as you begin to wake up.

63
00:03:18,070 --> 00:03:20,934
A little energy in the neck.

64
00:03:20,934 --> 00:03:22,469
Reverse your circle.

65
00:03:29,414 --> 00:03:31,778
And then one 
more time to each side

66
00:03:31,778 --> 00:03:33,113
should feel really awesome.

67
00:03:33,113 --> 00:03:34,548
Keep the heart lifting.

68
00:03:40,454 --> 00:03:42,856
And then when you feel 
good, come back to center.

69
00:03:42,856 --> 00:03:45,425
We'll draw the hands 
back together at the heart.

70
00:03:45,425 --> 00:03:47,060
This time, soft palms.

71
00:03:48,595 --> 00:03:49,429
Great, inhale in.

72
00:03:50,764 --> 00:03:53,098
Exhale to 
interlace the fingertips.

73
00:03:53,098 --> 00:03:55,469
We're going to 
press the palms forward.

74
00:03:55,469 --> 00:03:56,937
Just take a 
moment here to, again,

75
00:03:56,937 --> 00:03:59,716
re-establish your foundation
that you create for yourself

76
00:03:59,716 --> 00:04:01,208
every time you 
show up on the mat.

77
00:04:01,208 --> 00:04:03,710
It's so beautiful and 
then when you're ready,

78
00:04:03,710 --> 00:04:07,447
inhale, send the 
palms forward, up and back.

79
00:04:07,447 --> 00:04:08,399
Big stretch here.

80
00:04:08,399 --> 00:04:10,517
Lift through all 
four sides of the torso.

81
00:04:10,517 --> 00:04:12,886
Draw the belly in 
and up just a bit.

82
00:04:12,886 --> 00:04:15,555
Find that support for the 
back and then take a moment

83
00:04:15,555 --> 00:04:18,158
here to close your eyes, 
soften the skin of the face

84
00:04:19,353 --> 00:04:21,734
and as the hips 
stay really heavy here,

85
00:04:21,734 --> 00:04:24,397
the wrists reach 
up toward the sky.

86
00:04:25,599 --> 00:04:28,502
Inhale in, exhale.

87
00:04:28,502 --> 00:04:29,536
Keep the arms lifted.

88
00:04:29,536 --> 00:04:31,338
You're gonna 
draw the naval back.

89
00:04:31,338 --> 00:04:33,373
Press the palms forward,

90
00:04:33,373 --> 00:04:35,475
rounding through the spine.

91
00:04:35,475 --> 00:04:36,843
Chin to chest.

92
00:04:36,843 --> 00:04:38,512
Take a cycle of breath here.

93
00:04:38,512 --> 00:04:41,581
In and out.

94
00:04:41,581 --> 00:04:43,913
Should feel really 
good in the upper back body

95
00:04:43,913 --> 00:04:47,277
and then we're gonna 
inhale, reach back up.

96
00:04:47,277 --> 00:04:49,419
Blood flowing opposite direction

97
00:04:49,419 --> 00:04:53,727
so stick with it here 
and then exhale in the arms.

98
00:04:53,727 --> 00:04:56,463
And then exhale chin 
to chest round through.

99
00:04:57,564 --> 00:04:58,665
Inhale to reach up.

100
00:04:58,665 --> 00:05:03,170
Stick with it and 
exhale to round through

101
00:05:03,170 --> 00:05:05,338
chin to chest, naval draws in.

102
00:05:07,007 --> 00:05:10,479
Inhale, reach up, 
you got it, stick with it.

103
00:05:10,479 --> 00:05:13,480
Exhale round here and 
one more, we got this.

104
00:05:14,614 --> 00:05:18,859
Inhale lift and lengthen,

105
00:05:18,859 --> 00:05:22,322
and exhale contract

106
00:05:22,322 --> 00:05:25,019
and round, creating expansion 
in the upper back body.

107
00:05:25,019 --> 00:05:29,329
Pause here, breathe in and out

108
00:05:30,330 --> 00:05:32,199
and then inhale to 
come back up to center

109
00:05:32,199 --> 00:05:33,366
and this is gonna feel awesome.

110
00:05:33,366 --> 00:05:36,670
Release the bind, 
palms face up, relaxed.

111
00:05:36,670 --> 00:05:38,684
Elbows down. Tag a 
little weight in the elbows

112
00:05:38,684 --> 00:05:42,075
as you close your eyes 
and notice how you feel.

113
00:05:42,909 --> 00:05:45,145
Feel that flush of 
energy in the arms.

114
00:05:46,246 --> 00:05:48,548
Maintain a gentle 
lift in the sternum.

115
00:05:51,851 --> 00:05:52,686
Beautiful.

116
00:05:52,686 --> 00:05:53,920
Now left hand 
comes to the earth.

117
00:05:53,920 --> 00:05:56,189
Inhale, right fingertips 
reach up and over.

118
00:05:56,189 --> 00:05:57,857
Big stretch here.

119
00:05:57,857 --> 00:05:59,960
Take a moment here to 
really find what feels good

120
00:05:59,960 --> 00:06:02,095
so you can round 
a little bit forward.

121
00:06:02,095 --> 00:06:04,264
Maybe pull the right thumb back.

122
00:06:04,264 --> 00:06:07,167
Make sure you're giving 
yourself enough space here

123
00:06:07,167 --> 00:06:09,816
to really create 
expansion in the side body

124
00:06:09,816 --> 00:06:13,139
so you don't have to be zipped
up here but lots of space.

125
00:06:15,942 --> 00:06:17,077
And then check it out.

126
00:06:17,077 --> 00:06:19,630
Right hand now is going 
to come to the left knee.

127
00:06:19,630 --> 00:06:21,815
We're gonna swim or 
reach the left fingertips

128
00:06:21,815 --> 00:06:24,290
all the way up and over.

129
00:06:24,290 --> 00:06:27,654
I like swim, all the 
way over and now

130
00:06:27,654 --> 00:06:29,389
side body 
stretch in the left side.

131
00:06:29,389 --> 00:06:31,157
Now, connect to
your energy here.

132
00:06:31,157 --> 00:06:33,026
A lot of us have 
done this before.

133
00:06:33,026 --> 00:06:36,796
There's more than 
meets the eye here.

134
00:06:36,796 --> 00:06:38,531
This is what this 
practice is all about.

135
00:06:38,531 --> 00:06:40,367
We have a 
reaching towards the left

136
00:06:40,367 --> 00:06:42,602
and a reaching 
towards the right.

137
00:06:42,602 --> 00:06:43,676
The white.

138
00:06:43,676 --> 00:06:46,940
And a balance or a sense 
of balance in the middle.

139
00:06:49,526 --> 00:06:51,578
So ground down through 
the tops of the thighs.

140
00:06:51,578 --> 00:06:53,246
Lift up your sternum.

141
00:06:53,246 --> 00:06:55,649
Maybe you look up, inhale.

142
00:06:55,649 --> 00:06:59,185
Exhale, take the left 
hand now to the right knee.

143
00:06:59,185 --> 00:07:01,655
Chin to chest, round through.

144
00:07:05,592 --> 00:07:06,793
Big breath in.

145
00:07:08,395 --> 00:07:09,840
Long breath out.

146
00:07:12,899 --> 00:07:14,768
Bring your 
center over the pelvis.

147
00:07:14,768 --> 00:07:16,169
We'll start to 
sit up nice and tall

148
00:07:16,169 --> 00:07:18,605
and this one's a big fun 
move here if you want it.

149
00:07:18,605 --> 00:07:22,539
Take it, inhale, 
reach for the sky

150
00:07:22,539 --> 00:07:25,078
and exhale float 
the fingertips down.

151
00:07:27,142 --> 00:07:28,114
Yes.

152
00:07:28,114 --> 00:07:29,316
Right hand comes to the earth.

153
00:07:29,316 --> 00:07:31,785
Inhale, left fingertips up high.

154
00:07:31,785 --> 00:07:33,892
Same thing. Take a moment 
here to really work out

155
00:07:33,892 --> 00:07:35,355
what's going on in your body.

156
00:07:35,355 --> 00:07:37,090
Chances are, with this much yoga

157
00:07:37,090 --> 00:07:41,294
and this much 
commitment to showing up

158
00:07:41,294 --> 00:07:42,896
on the mat everyday, 
you're waking up

159
00:07:42,896 --> 00:07:44,297
new muscles, which is amazing.

160
00:07:44,297 --> 00:07:49,302
So take this moment here 
to check in with your body.

161
00:07:51,287 --> 00:07:52,405
Find what feels good.

162
00:07:52,405 --> 00:07:53,973
Really make it your own.

163
00:07:59,095 --> 00:08:01,247
And for many, it'll be like, 
"Yeah, no duh, Adriene."

164
00:08:01,247 --> 00:08:04,217
But for a lot, 
and this is very normal,

165
00:08:04,217 --> 00:08:06,186
it's like I'm here.

166
00:08:06,186 --> 00:08:09,756
I don't even think 
beyond oh, I can explore.

167
00:08:09,756 --> 00:08:13,927
Just kind of like we hit the
pose, check it and that's it.

168
00:08:13,927 --> 00:08:14,828
Move on.

169
00:08:14,828 --> 00:08:18,271
So take a little 
time here to explore.

170
00:08:18,271 --> 00:08:21,146
♪ That is why we're here ♪

171
00:08:23,603 --> 00:08:25,338
Tight and then 
take this left hand.

172
00:08:25,338 --> 00:08:27,540
We're gonna bring it 
over to the right knee

173
00:08:27,540 --> 00:08:29,395
and then sweep 
the right fingertips

174
00:08:29,395 --> 00:08:31,945
all the way up and over.

175
00:08:31,945 --> 00:08:33,513
Side body stretch on the right.

176
00:08:34,748 --> 00:08:36,750
Now, draw your center in.

177
00:08:36,750 --> 00:08:38,485
Naval draws in and 
up a little bit here

178
00:08:38,485 --> 00:08:41,955
as you create a 
sense of balance and grace,

179
00:08:41,955 --> 00:08:43,823
which we're gonna 
talk about tomorrow

180
00:08:43,823 --> 00:08:46,426
in this push and pull 
in opposite directions.

181
00:08:50,597 --> 00:08:54,000
And inhale, maybe look 
up here and then exhale.

182
00:08:54,000 --> 00:08:57,320
Right hand comes down to the
left kneecap and here we go.

183
00:08:57,320 --> 00:08:59,205
My favorite, Mr. Burns pose.

184
00:08:59,205 --> 00:09:03,389
Draw the naval in, 
rounding through the spine

185
00:09:03,389 --> 00:09:04,711
and then use the 
cycle of breath here

186
00:09:04,711 --> 00:09:06,312
to really feel 
awesome stretch in

187
00:09:06,312 --> 00:09:08,948
the upper right body 
right behind your heart space.

188
00:09:12,786 --> 00:09:14,921
And then you're gonna 
spread the toes on this one,

189
00:09:14,921 --> 00:09:17,590
bring your center 
over the base of the spine

190
00:09:17,590 --> 00:09:21,103
and here we go, 
a blossoming, a reawakening.

191
00:09:21,103 --> 00:09:22,495
Reach the fingertips up.

192
00:09:22,495 --> 00:09:23,634
Big breath, big stretch.

193
00:09:23,634 --> 00:09:26,933
Yawn here if you 
want to and exhale.

194
00:09:26,933 --> 00:09:28,802
Float the fingertips down.

195
00:09:29,869 --> 00:09:31,818
Awesome. You're gonna 
take your nose.

196
00:09:31,818 --> 00:09:34,474
Draw a line over to the left.

197
00:09:34,474 --> 00:09:35,942
Look past your left shoulder.

198
00:09:37,076 --> 00:09:39,412
And then come through 
center and take your nose.

199
00:09:39,412 --> 00:09:41,815
Draw a line past 
your right shoulder.

200
00:09:44,884 --> 00:09:47,287
And then come to center, 
pull the fingertips back

201
00:09:47,287 --> 00:09:49,155
just a little bit and 
we're gonna do the same thing,

202
00:09:49,155 --> 00:09:51,157
drawing a line with 
the nose to the left

203
00:09:54,661 --> 00:09:57,096
and then back to 
center and to the right.

204
00:09:59,866 --> 00:10:01,935
Yes, ma'am, yes, sir.

205
00:10:01,935 --> 00:10:02,836
Come back to center.

206
00:10:02,836 --> 00:10:05,955
Palms come together, big inhale.

207
00:10:05,955 --> 00:10:07,341
Big exhale.

208
00:10:08,908 --> 00:10:09,742
Awesome.

209
00:10:09,742 --> 00:10:12,378
From here you're gonna 
uncross the legs and

210
00:10:12,378 --> 00:10:14,529
bring the soles of 
the feet to the earth.

211
00:10:16,416 --> 00:10:18,751
Now bring the 
fingertips behind you.

212
00:10:18,751 --> 00:10:20,119
Excuse me, bring 
your palms behind you,

213
00:10:20,119 --> 00:10:21,688
fingertips facing in.

214
00:10:23,957 --> 00:10:27,160
Then drop the pose here and
let's just go on a little ride.

215
00:10:27,160 --> 00:10:29,095
Inhale, exhale.

216
00:10:29,095 --> 00:10:30,363
Draw the shoulders down away

217
00:10:30,363 --> 00:10:32,465
from the ears 
and lift your heart.

218
00:10:32,465 --> 00:10:34,367
On your next breath in, 
we're gonna lift

219
00:10:34,367 --> 00:10:35,869
the hip points all the way up.

220
00:10:35,869 --> 00:10:39,067
Just play here.

221
00:10:39,067 --> 00:10:41,207
Maybe moving the toes forward so

222
00:10:41,207 --> 00:10:45,013
the knees can go over the ankles

223
00:10:45,013 --> 00:10:46,813
and then lift your sternum.

224
00:10:46,813 --> 00:10:49,512
Head's not gonna go 
back here and then keep

225
00:10:49,512 --> 00:10:52,185
your knees in alignment 
with your hip points.

226
00:10:52,185 --> 00:10:53,887
So if they're 
coming out here going in,

227
00:10:53,887 --> 00:10:55,321
see if you can 
create two parallel lines

228
00:10:55,321 --> 00:10:57,257
as you lift the hips up high.

229
00:10:57,257 --> 00:10:58,958
Claw through the fingertips.

230
00:10:58,958 --> 00:11:02,621
Remember your big 
beautiful breath here

231
00:11:02,621 --> 00:11:06,299
and then slowly 
release, come down.

232
00:11:07,221 --> 00:11:09,035
You're gonna 
straighten through the legs.

233
00:11:09,035 --> 00:11:10,937
Thriller arms, yay.

234
00:11:10,937 --> 00:11:12,484
Send them forward.

235
00:11:12,484 --> 00:11:15,308
Plug the shoulders in and
take a cycle of breath here.

236
00:11:15,308 --> 00:11:18,578
Inhale and exhale.

237
00:11:19,879 --> 00:11:21,586
Great. Inhale to 
reach for the sky.

238
00:11:21,586 --> 00:11:22,916
Big beach ball up and over head.

239
00:11:22,916 --> 00:11:24,617
Bend the knees as 
much as you need to

240
00:11:24,617 --> 00:11:25,919
and then take it up and over.

241
00:11:25,919 --> 00:11:28,574
Draw your naval in 
and then sending it

242
00:11:28,574 --> 00:11:31,391
all the way forward and down.

243
00:11:31,391 --> 00:11:33,493
Relax the weight 
of your head over.

244
00:11:33,493 --> 00:11:35,828
You can slowly begin to 
straighten through the legs

245
00:11:35,828 --> 00:11:37,196
but be really kind.

246
00:11:42,636 --> 00:11:44,003
And then feel that deep stretch.

247
00:11:44,003 --> 00:11:48,544
One more cycle of breath as
you close your eyes for this.

248
00:11:48,544 --> 00:11:51,611
In and out.

249
00:11:53,012 --> 00:11:56,172
Nice and then slowly roll it up.

250
00:11:56,172 --> 00:11:57,317
We'll bend the knees.

251
00:11:57,317 --> 00:11:59,018
Soles of the feet 
come to the earth.

252
00:11:59,018 --> 00:12:00,553
Swim the fingertips around.

253
00:12:00,553 --> 00:12:03,005
Again, fingertips 
in towards your body.

254
00:12:03,005 --> 00:12:06,352
Take a deep breath in 
and then on an exhale,

255
00:12:06,352 --> 00:12:08,797
set yourself up, 
wrap the shoulders around

256
00:12:08,797 --> 00:12:12,064
so you're imagining 
pinching that pencil again

257
00:12:12,064 --> 00:12:14,233
in your upper back body.

258
00:12:14,233 --> 00:12:15,417
Then and only then when

259
00:12:15,417 --> 00:12:17,273
you have this great 
lift in the sternum,

260
00:12:17,273 --> 00:12:19,839
the shoulders 
are wrapping around,

261
00:12:19,839 --> 00:12:22,931
all four corners 
of the feet connected

262
00:12:22,931 --> 00:12:25,478
then we'll lift the 
hips up high nice and slow.

263
00:12:25,478 --> 00:12:28,448
Nice and easy, keep your 
breath going the whole way.

264
00:12:28,448 --> 00:12:29,983
When you start to 
restrict the breath

265
00:12:29,983 --> 00:12:35,154
you need to take a 
second look at things.

266
00:12:35,154 --> 00:12:36,789
Check in with the knees,

267
00:12:36,789 --> 00:12:38,958
lifting the hips 
high toward the sky.

268
00:12:40,152 --> 00:12:41,060
Beautiful.

269
00:12:41,060 --> 00:12:44,573
Keep breathing here, 
claw through the fingertips

270
00:12:44,573 --> 00:12:47,533
and then slowly lifting 
the chin just to the ceiling.

271
00:12:47,533 --> 00:12:50,579
Imagine the crown of your 
head really reaching back.

272
00:12:50,579 --> 00:12:52,138
Great. One more breath, 
you got it.

273
00:12:52,138 --> 00:12:53,339
Lift the hips a little higher.

274
00:12:53,339 --> 00:12:58,344
Engage your glutes 
and slow release.

275
00:12:59,212 --> 00:13:01,184
Awesome.
Bring the left heel in.

276
00:13:01,184 --> 00:13:05,018
Right foot's gonna come 
in just after the left ankle.

277
00:13:05,018 --> 00:13:06,052
Thriller arms.

278
00:13:06,052 --> 00:13:10,323
First, inhale, exhale.

279
00:13:10,323 --> 00:13:12,868
Then inhale to 
reach for the sky

280
00:13:12,868 --> 00:13:15,361
and exhale to come 
all the way forward.

281
00:13:15,361 --> 00:13:17,530
Now reach your sits bones back.

282
00:13:17,530 --> 00:13:19,866
So try to keep your 
bum on the ground here

283
00:13:19,866 --> 00:13:20,967
as you reach forward.

284
00:13:22,201 --> 00:13:23,202
You're gonna 
reach, reach, reach.

285
00:13:23,202 --> 00:13:25,163
Active arms.
Lift the palms up.

286
00:13:25,163 --> 00:13:28,317
So tent the palms here as
you press into the fingertips

287
00:13:28,317 --> 00:13:30,943
and then you're gonna 
find a gentle sway here today,

288
00:13:30,943 --> 00:13:35,091
softening back 
to your (chuckles),

289
00:13:35,091 --> 00:13:38,117
hearkening back to 
your soften practice.

290
00:13:38,117 --> 00:13:41,183
I was like wait, 
this doesn't make sense.

291
00:13:41,183 --> 00:13:43,523
Okay, breathing.

292
00:13:44,691 --> 00:13:46,492
Let the tops of the 
thighs be heavy here

293
00:13:46,492 --> 00:13:48,461
and if you're feeling 
brave again, close your eyes.

294
00:13:48,461 --> 00:13:50,797
You know, you got this, 
you know what you're doing.

295
00:14:00,707 --> 00:14:04,127
Awesome, then slowly 
bring it back up.

296
00:14:04,127 --> 00:14:07,480
One last time, plant 
the feet on the ground.

297
00:14:08,781 --> 00:14:10,917
Bring the fingertips back.

298
00:14:10,917 --> 00:14:13,619
Palms pressed into 
the earth and let's go.

299
00:14:13,619 --> 00:14:14,821
With the breath, inhaling.

300
00:14:14,821 --> 00:14:17,393
Lift your hips up high.

301
00:14:17,393 --> 00:14:19,058
Shoulders wrap around.

302
00:14:19,058 --> 00:14:22,395
Naval draws in as you 
lift the hips up high.

303
00:14:25,398 --> 00:14:27,834
Press into the ball 
joint of your big toe mounds

304
00:14:27,834 --> 00:14:30,236
and your shins forward, 
hips up high.

305
00:14:30,236 --> 00:14:32,071
Press into all 
of your fingerprints

306
00:14:32,071 --> 00:14:34,874
and last but not least, 
lift your chin up from the sky.

307
00:14:34,874 --> 00:14:38,344
Inhale and 
exhale to slowly lower.

308
00:14:38,344 --> 00:14:39,178
Awesome work.

309
00:14:39,178 --> 00:14:41,214
Okay, right heel comes in.

310
00:14:41,214 --> 00:14:42,648
Left leg to follow.

311
00:14:43,483 --> 00:14:44,383
Thriller arms.

312
00:14:44,383 --> 00:14:46,252
Root down 
through the sits bones,

313
00:14:46,252 --> 00:14:48,087
the hips nice and heavy here.

314
00:14:48,087 --> 00:14:51,824
Deep breath in, long breath out.

315
00:14:51,824 --> 00:14:53,126
Then inhale to reach up.

316
00:14:53,126 --> 00:14:54,427
Lengthen through the side body.

317
00:14:54,427 --> 00:14:57,819
All four sides of the torso
really lifting and lengthening

318
00:14:57,819 --> 00:14:59,532
and then exhale to come forward.

319
00:14:59,532 --> 00:15:02,210
Try to keep the 
bum on the ground here,

320
00:15:02,210 --> 00:15:04,303
opening up through that left hip

321
00:15:05,404 --> 00:15:09,354
and then again, 
hearkening (chuckles)

322
00:15:09,354 --> 00:15:11,344
back to our soften practice.

323
00:15:11,344 --> 00:15:13,355
See if you can find soft, 
easy movement here

324
00:15:13,355 --> 00:15:15,381
that feels good, a gentle sway.

325
00:15:17,483 --> 00:15:20,086
Keep up with 
your deep breathing.

326
00:15:20,086 --> 00:15:21,287
Conscious breath.

327
00:15:35,034 --> 00:15:38,639
Great. Then slowly 
press it back up

328
00:15:38,639 --> 00:15:41,639
and we're actually 
gonna just come to

329
00:15:41,639 --> 00:15:42,742
Downward Dog from here.

330
00:15:42,742 --> 00:15:45,491
So you're gonna 
cross the ankles,

331
00:15:45,491 --> 00:15:49,104
come through to all fours 
and then in your own time,

332
00:15:49,104 --> 00:15:51,284
peel the naval 
down up to Downward Dog.

333
00:15:51,284 --> 00:15:52,642
Take your time.

334
00:15:55,692 --> 00:15:58,460
Alright, when you 
get there, pedal it out.

335
00:15:58,460 --> 00:16:01,783
Claw through the fingertips.

336
00:16:01,783 --> 00:16:03,396
Set your foundation.

337
00:16:03,396 --> 00:16:05,898
Such a beautiful thing again
that you set your foundation

338
00:16:05,898 --> 00:16:08,201
for yourself every 
time you come up on the mat.

339
00:16:08,201 --> 00:16:09,035
It's amazing.

340
00:16:11,139 --> 00:16:12,698
And then we'll 
come to stillness here

341
00:16:12,698 --> 00:16:14,607
and we're gonna 
bend the knees just a bit

342
00:16:14,607 --> 00:16:16,209
and you're gonna 
see if you can create

343
00:16:16,209 --> 00:16:18,311
just a little wave in the 
spine by drawing the naval

344
00:16:18,311 --> 00:16:22,181
in and up rounding through and
then melting the heart back.

345
00:16:22,181 --> 00:16:23,316
Peek at me if you need to.

346
00:16:23,316 --> 00:16:25,477
Nice and slow, 
draw the chin to chest.

347
00:16:25,477 --> 00:16:29,491
Naval goes up and 
then heart melts back.

348
00:16:29,491 --> 00:16:32,091
A couple times more, 
creating a little wave.

349
00:16:33,860 --> 00:16:36,195
Just exploring, don't 
have to nail anything.

350
00:16:36,195 --> 00:16:40,433
Let's do one more 
inhale and exhale.

351
00:16:40,433 --> 00:16:42,617
That's it, awesome work.
Gorgeous.

352
00:16:42,617 --> 00:16:46,005
Slowly just send the knees down
to the earth, soft landing.

353
00:16:47,473 --> 00:16:50,810
We're gonna send 
the feet to one side

354
00:16:50,810 --> 00:16:53,112
and we're gonna come 
all the way to our backs.

355
00:16:56,616 --> 00:16:58,384
Take your time getting there.

356
00:17:03,489 --> 00:17:05,290
Then when you get there, 
snuggle the shoulder blades

357
00:17:05,290 --> 00:17:07,159
underneath your heart 
space and you're gonna send

358
00:17:07,159 --> 00:17:08,761
the fingertips out left to right.

359
00:17:08,761 --> 00:17:12,064
Texas T-style and 
when you're ready,

360
00:17:12,064 --> 00:17:13,833
hug the knees up 
towards the chest.

361
00:17:15,101 --> 00:17:17,459
Beautiful.
Take a deep breath in.

362
00:17:17,459 --> 00:17:21,173
Pin down your shoulders 
or just intend them down

363
00:17:21,173 --> 00:17:22,708
and then try to 
keep that intention

364
00:17:22,708 --> 00:17:26,145
as you slowly allow the 
knees to melt heavy light

365
00:17:26,145 --> 00:17:28,854
over toward the 
left side of your mat.

366
00:17:28,854 --> 00:17:30,917
Then take the left hand 
if you like, gently guide

367
00:17:30,917 --> 00:17:33,508
the outer edge of 
the right leg down

368
00:17:33,508 --> 00:17:37,123
and we'll turn to look 
past the right fingertips.

369
00:17:39,926 --> 00:17:41,494
Then close your eyes now.

370
00:17:41,494 --> 00:17:46,365
Take a deep breath in and
exhale big, big long exhales

371
00:17:46,365 --> 00:17:48,067
to empty all the breath out.

372
00:17:49,902 --> 00:17:51,604
And as you do that, 
feel that connection

373
00:17:51,604 --> 00:17:53,205
to your center, your belly.

374
00:17:54,206 --> 00:17:56,709
Keep breathing, Reclined Twist.

375
00:18:05,789 --> 00:18:07,320
Okay, big inhale.

376
00:18:08,621 --> 00:18:12,290
Then use your exhale 
to bring it back to center

377
00:18:12,290 --> 00:18:14,293
and we'll take it 
to the other side,

378
00:18:14,293 --> 00:18:17,499
intending the left shoulder
down as you allow the legs

379
00:18:17,499 --> 00:18:18,998
to go heavy to the right.

380
00:18:18,998 --> 00:18:21,176
Right hand comes 
onto the outer edge

381
00:18:21,176 --> 00:18:23,502
of the left thigh 
and when you're ready,

382
00:18:23,502 --> 00:18:25,871
turn to look past 
your left fingertips.

383
00:18:29,482 --> 00:18:32,244
Then close your eyes 
and take a deep breath in.

384
00:18:34,013 --> 00:18:36,631
And on this, exhale really 
empty, empty, empty.

385
00:18:36,631 --> 00:18:39,036
Naval drawing in 
towards the spine.

386
00:18:52,765 --> 00:18:56,333
Awesome. 
Take a deep breath in

387
00:18:56,333 --> 00:18:58,693
and a long breath out
to come back to center,

388
00:18:58,693 --> 00:19:00,306
preparing for Bridge Pose,

389
00:19:00,306 --> 00:19:04,043
our last little dance 
to awaken the spine.

390
00:19:05,135 --> 00:19:08,541
So often,

391
00:19:09,952 --> 00:19:12,725
to awaken the energy 
or to get more energy

392
00:19:12,725 --> 00:19:14,790
to do things, we don't have to

393
00:19:14,790 --> 00:19:16,778
kind of do an 
energizing practice

394
00:19:16,778 --> 00:19:19,872
or sometimes, taxing 
ourself kind of robs us

395
00:19:19,872 --> 00:19:22,804
of the energy you 
need to just feel centered

396
00:19:22,804 --> 00:19:25,431
and balanced and to 
get the energy flowing.

397
00:19:25,431 --> 00:19:28,584
So move nice and slow here.

398
00:19:28,584 --> 00:19:30,336
Draw the heels in.

399
00:19:30,336 --> 00:19:32,304
Press into your 
foundation and here we go.

400
00:19:32,304 --> 00:19:33,472
When you're ready, inhale.

401
00:19:33,472 --> 00:19:34,840
Lift the hips up high.

402
00:19:37,410 --> 00:19:39,245
Draw the 
shoulder blades together

403
00:19:39,245 --> 00:19:40,346
and then exhale.

404
00:19:40,346 --> 00:19:42,581
Lower them down nice and slow.

405
00:19:44,417 --> 00:19:46,752
Inhale, hips lift up high.

406
00:19:48,954 --> 00:19:51,123
Exhale, lower them down.

407
00:19:52,258 --> 00:19:53,926
And now moving 
with your breaths,

408
00:19:53,926 --> 00:19:55,911
you can move at your tempo,

409
00:19:55,911 --> 00:19:59,799
inhaling to lift 
and exhaling to lower.

410
00:20:02,068 --> 00:20:04,136
Try to keep your 
foundation strong

411
00:20:04,136 --> 00:20:05,938
as you pick up 
the tempo just a bit.

412
00:20:08,383 --> 00:20:10,133
Try to sync up 
with your breath.

413
00:20:12,845 --> 00:20:15,230
Instead of isolating the glutes,

414
00:20:15,230 --> 00:20:17,221
see if you can 
think of the spine.

415
00:20:19,885 --> 00:20:22,950
Almost serpent-like 
as you lift up and down.

416
00:20:28,828 --> 00:20:31,130
Play with the pelvis 
and its rotation there

417
00:20:31,130 --> 00:20:32,998
at the last 
beat of your landing.

418
00:20:38,170 --> 00:20:41,340
And now for your final 
waves, close your eyes.

419
00:20:54,320 --> 00:20:55,754
And one last wave.

420
00:20:55,754 --> 00:20:59,925
Inhale and exhale.

421
00:21:01,293 --> 00:21:02,796
Awesome, 
interlace the fingertips.

422
00:21:02,796 --> 00:21:04,697
Bring them behind the head.

423
00:21:04,697 --> 00:21:06,332
Cradle your neck 
with your thumbs.

424
00:21:06,332 --> 00:21:07,967
So extend your thumbs.

425
00:21:07,967 --> 00:21:09,635
Take a second 
here to just chill.

426
00:21:09,635 --> 00:21:11,370
Let the elbows go out wide.

427
00:21:11,370 --> 00:21:13,272
Feel that great stretch.

428
00:21:13,272 --> 00:21:14,940
If you want to 
stay in the chill zone,

429
00:21:14,940 --> 00:21:17,209
you're gonna walk your 
feet as wide as your mat

430
00:21:17,209 --> 00:21:19,845
and allow the 
knees to fall together.

431
00:21:19,845 --> 00:21:21,780
If you want to light a 
little fire in your belly,

432
00:21:21,780 --> 00:21:23,916
your core, you're gonna 
lift the knees up.

433
00:21:23,916 --> 00:21:26,085
Lower back becomes 
just flush with the mat.

434
00:21:26,952 --> 00:21:31,757
Take a deep breath in here 
and then exhale out.

435
00:21:31,757 --> 00:21:34,493
Naval draws in, in, 
in as you breath out.

436
00:21:34,493 --> 00:21:36,529
Great, now we've 
engaged the center of the core.

437
00:21:36,529 --> 00:21:38,798
We're gonna lift the head, 
the neck, the shoulders

438
00:21:38,798 --> 00:21:41,022
and here we go,
yogi bicycles.

439
00:21:41,022 --> 00:21:41,967
Inhale to look up.

440
00:21:41,967 --> 00:21:43,836
Exhale to twist.

441
00:21:43,836 --> 00:21:45,304
Opposite elbow to opposite knee.

442
00:21:45,304 --> 00:21:50,009
Extend the right leg and 
then come back to center.

443
00:21:50,009 --> 00:21:50,843
Sorry.

444
00:21:50,843 --> 00:21:52,044
Left elbow to right knee now.

445
00:21:52,044 --> 00:21:53,279
Opposite elbow, opposite knee.

446
00:21:53,279 --> 00:21:56,081
Extend the left leg 
and then back to center.

447
00:21:56,081 --> 00:21:58,487
Now keep it going nice and slow

448
00:21:58,487 --> 00:22:00,883
and you can 
omit that center spot

449
00:22:00,883 --> 00:22:03,025
if you want to 
pick up your pace.

450
00:22:03,025 --> 00:22:05,811
We're not gonna be here long.

451
00:22:05,811 --> 00:22:07,793
So move with your breath.

452
00:22:07,793 --> 00:22:09,562
Keep a little 
smile on your face.

453
00:22:09,562 --> 00:22:12,097
Scoop the tailbone up.

454
00:22:12,097 --> 00:22:14,433
Nice and easy in the face.

455
00:22:14,433 --> 00:22:16,268
No tension in the neck.

456
00:22:16,268 --> 00:22:17,603
We got this.

457
00:22:17,603 --> 00:22:20,082
We're here for five.

458
00:22:20,082 --> 00:22:21,086
Four.

459
00:22:21,086 --> 00:22:22,708
Scoop the 
tailbone up, naval down.

460
00:22:22,708 --> 00:22:24,276
Three.

461
00:22:24,276 --> 00:22:25,711
Two.

462
00:22:25,711 --> 00:22:27,947
Awesome and even 
it out on the one.

463
00:22:27,947 --> 00:22:29,900
Beautiful. Reach everything 
up towards the sky.

464
00:22:29,900 --> 00:22:31,500
Toes and fingers.
Reach, reach, reach.

465
00:22:31,500 --> 00:22:34,486
Get it up there and 
then exhale, release.

466
00:22:34,486 --> 00:22:36,483
Soles of the feet come together.

467
00:22:36,483 --> 00:22:37,583
Knees nice and wide.

468
00:22:37,583 --> 00:22:38,939
You could bring 
your hands to the belly.

469
00:22:38,939 --> 00:22:43,028
Take a deep breath 
in and sigh it out.

470
00:22:44,797 --> 00:22:46,465
Close your eyes 
just for a moment.

471
00:22:46,465 --> 00:22:47,967
Find stillness here.

472
00:22:57,176 --> 00:22:59,945
And then begin to 
extend the legs out long.

473
00:23:00,913 --> 00:23:05,084
Open the arms, let them 
rest gently at your side.

474
00:23:08,520 --> 00:23:10,122
Relax the weight of your body.

475
00:23:21,433 --> 00:23:24,436
Let your attention now focus

476
00:23:24,436 --> 00:23:27,139
on the natural ebb 
and flow of your breath.

477
00:23:30,676 --> 00:23:34,546
We'll end with just 
a little meditation.

478
00:23:35,914 --> 00:23:36,915
Close your eyes.

479
00:23:36,915 --> 00:23:38,884
Just a little food 
for thought, rather.

480
00:23:40,252 --> 00:23:44,990
What does it feel like 
to be awake, to live awake?

481
00:23:58,537 --> 00:24:00,172
Now with the eyes 
closed, ask yourself,

482
00:24:00,172 --> 00:24:01,440
what does it feel like?

483
00:24:01,440 --> 00:24:04,843
What does it 
feel like to be awake,

484
00:24:04,843 --> 00:24:08,176
to move throughout your day

485
00:24:10,107 --> 00:24:14,015
feeling awake, alive?

486
00:24:24,963 --> 00:24:27,599
When you're ready, gently 
begin to deepen the breath.

487
00:24:28,734 --> 00:24:30,736
Begin to bat the eyelashes open.

488
00:24:30,736 --> 00:24:33,472
Wiggle the fingers and the toes.

489
00:24:33,472 --> 00:24:36,975
Rotate the ankles 
and the wrists.

490
00:24:36,975 --> 00:24:38,711
Take a nice full body stretch.

491
00:24:38,711 --> 00:24:41,280
Inhale to reach all the way up.

492
00:24:41,280 --> 00:24:45,951
Big, big, big stretch and then

493
00:24:45,951 --> 00:24:49,288
slowly bring the hands together,
thumbs to third eye.

494
00:24:50,689 --> 00:24:54,727
We'll seal our practice 
by taking a deep breath in

495
00:24:56,695 --> 00:25:00,462
and quietly whispering namaste.

496
00:25:01,962 --> 00:25:05,371
(uplifting music)