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- Hi everyone, 
and welcome to TRUE,

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your 30 day yoga journey.

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It's day 21. (whistles)

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And today's 
practice is about finesse.

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So eliminating force

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and bringing more 
finesse into our practice.

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It's time, let's get started.

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(uplifting music)

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Okey doke, dudes and dudettes,

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let's begin on all fours today.

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Take your time getting there.

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Start to deepen 
your breath right away.

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And we're gonna start with a
little number called Cat-Cow.

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So starting with Cat-Cow today
because this is something

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that of course you'll 
encounter in many practices,

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at home or in the studio.

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And this is the 
number one thing I see people

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kind of jerking 
themselves around in.

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Inhale tucked really, exhale
round this way, so extreme.

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So today's practice 
really invites you to explore,

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and bring this 
idea of finesse, or grace,

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to the movement.

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So to do that, 
see if you can slow down

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your spinal flexion 
here just a bit.

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Maybe close your eyes.

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And then whatever 
that means to you,

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just see if you can 
bring a little finesse or grace

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to this structure, 
this movement.

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We started to tap into that
just a little bit yesterday,

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finding a little wave in the
spine, awakening the spine.

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And then we'll try to maintain
this theme or this idea

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as we move 
throughout our asana today.

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Bring the head back to 
center, nice neutral spine.

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You're gonna inhale in, 
press away from the yoga mat,

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exhale, curl the toes under,

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lift the kneecaps, 
let them hover.

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Tug the shoulders 
away from the ears,

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now look slightly 
forward to lengthen,

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broaden through 
the back of the neck,

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you're here for five.

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Find that finesse, 
breathe deep, four.

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Three, two, and 
lower on the one, gorgeous.

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From here we're gonna press
back into the tops of the feet.

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If you need to come onto the
fists here you always can.

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We're gonna 
press into the palms,

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and inhale, extend 
the right leg out long.

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Exhale, draw it in, 
knee to nose.

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Inhale, extend the 
right leg out long,

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nice long beautiful neck, 
and then exhale, knee to nose.

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And one more time, 
inhale, extend.

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And exhale, squeeze and lift.

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Awesome, come back to all fours.

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Press the left palm 
into the earth

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and inhale, 
lift the right arm up high.

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Exhale, right hand 
replaces the left,

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just chest opener here, 
and left fingertips

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reach up here as you breathe in.

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Ooh, tight on this side.

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And then exhale, 
come back to center.

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Find your foundation again,
wrists underneath the shoulders,

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and here we go, inhale, 
extend the left toes out.

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Press into the top of 
your right foot for stability,

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and then exhale, squeeze, 
knee in towards the face.

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Inhale to extend.

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And exhale, soft,
easy movement here,

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squeeze and lift.

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Inhale to extend.

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And exhale, squeeze and lift.

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Then release it back down.

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Right hand comes 
to the center first,

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inhale, 
left fingertips to the sky.

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Exhale, left hand 
replaces the right hand,

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and inhale, right fingertips 
to the sky, big stretch,

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opening through the chest.

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And release it down, awesome.

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Bring the big toes together.

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Knees as wide as your yoga mat.

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Send the hips on back, 
Child's Pose.

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So you can take any variation
you like here with the hands.

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Active hands, soft arms, 
namaste shark fin.

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Find what feels good.

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And today's practice is really

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about the way you move.

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How you move.

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How we say, it's not 
always what you're doing,

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but rather focusing 
on how you're doing it,

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the quality of movement.

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Take a deep breath in, exhale,

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let go of any stress 
or tension, any worry.

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And then on your next inhale, 
slowly look forward,

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and we'll come 
back up to all fours.

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Bring the knees back 
underneath the hip points.

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And when you're ready, 
when you feel like you have

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your solid foundation 
that you create,

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inhale, extend the 
right toes out again.

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And this time, 
left fingertips extend

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all the way out as well.

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Press away from your yoga mat,

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lift the front body up 
to meet the back body,

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you're prepped for this.

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And then exhale, with finesse.

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Consider how you move,

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squeeze it all 
the way up and in.

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Then inhale, find extension, 
spread the fingertips,

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spread the toes, and exhale.

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Integrate the spine here, 
the neck as well.

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Great, inhale, extend.

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And exhale, squeeze and lift.

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Press away from your mat.

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Great, inhale 
come back to Tabletop,

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we're gonna go 
right to the other side.

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Inhale, 
extend the left toes out,

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and then right 
fingertips go out to join.

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Take a deep breath in, 
until you feel like you have it,

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exhale, squeeze 
and reel it all in.

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Nice, inhale to extend.

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Exhale, squeeze 
and round it in.

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Inhale to extend,

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spread the fingers, 
spread the toes.

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And exhale to squeeze 
and draw the navel in.

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Great, come back 
to Tabletop Position.

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Big toes come together, 
knees nice and wide.

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Send the hips back, 
melt your heart down.

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Take a deep breath in.

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And a long exhale out.

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Awesome, from here you're
just gonna walk the hands over

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to the left off your yoga mat.

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Send the hips back,

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and you can rest the 
forehead down gently.

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Take a deep breath in.

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And then exhale, 
come back to center,

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walk your fingers or 
hands off to the right,

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coming off the yoga mat, inhale,

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and relaxing the head down
perhaps as you breathe out.

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And inhale, come back to center.

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Great work, we're gonna come

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all the way 
back up to all fours.

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Now we're gonna do 
this same little vinyasa,

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they call it, they, who's they?

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Sometimes it's 
referred to as bird dog.

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We're gonna do it 
in Downward Facing Dog.

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If your body's tired today

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or you need a 
break off the wrists,

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or just maybe low 
energy today or heavy heart,

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then you can stay on all fours
and do what we just did here.

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Or here.

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Okay, otherwise, we're gonna
make our way to Downward Dog.

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And how you get 
there is everything.

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Don't forget, 
even in the transitions,

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maybe especially 
in the transitions,

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finessing those 
transitions is just everything.

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And when you get there,

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pedal it out 
for a couple breaths.

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And then we'll begin by
anchoring through the left heel,

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and inhaling, 
lift the right leg up high.

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Slide it up, 
claw through the fingertips,

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exhale, shift forward, 
shoulders over the wrists,

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squeeze, knee to nose.

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Inhale, lift it up, 
Three-Legged Dog,

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claw through the fingertips, 
lift up from the wrists,

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so there's no 
pressure on the wrists.

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And then exhale, 
shift forward, knee to nose,

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you got it, nice and slow.

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Inhale, find the grace, 
you've got it,

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inhale, lift it up.

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Last time, squeeze.

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And then you're gonna 
step it all the way up.

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If you're on all fours, just
step your right foot forward.

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Back knee lowers down.

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Then on a big breath in, 
inhale, hands to heart.

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Push up, press up.

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Find that connection, 
head over heart,

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heart over pelvis, 
lots of awareness

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and energy drawing up 
from the base of the spine.

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Inhale to lift 
the chest, the heart.

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Exhale to gently melt it down.

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Beautiful, you're gonna 
come back to Downward Dog

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or back to all fours, so
take your time getting there.

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And then when 
you're ready second side.

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Anchoring through 
the right heel, inhale,

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slide the left leg up high.

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Exhale, here we go, 
claw through the fingertips,

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shift forward, knee to nose.

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Inhale, lift, nice and 
slow with control, with grace,

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exhale, squeeze and lift.

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Inhale, last time, lift it up.

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And exhale, shift forward, 
squeeze and lift, awesome.

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Then step it up.

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If you're on all fours 
just step your left foot up,

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we'll all lower that back knee.

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And then with 
conscious breath, inhale,

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bring the palms together, 
press up, lift up.

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Beautiful.

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Then inhale, draw energy 
up from the pelvis,

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the base of the spine, 
just awareness all the way up,

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lift the sternum, maybe look up.

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And then with grace, 
with finesse, we release.

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Plant the palms, you're 
gonna come back to all fours

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or Downward Facing Dog.

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Inhale in.

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Exhale out.

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Inhale in.

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And exhale out.

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Bend the knees, 
inhale, look forward.

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Exhale, we're gonna slowly
cross one foot over the other

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to make our way to the top.

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And you're gonna 
want to rush this,

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see if you can take your time,

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really stretching through 
the fascia of the foot.

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The calf, 
backs of the knees,

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the hamstrings.

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And then eventually 
we'll come to Forward Fold,

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feet hip width apart 
at the top of your mat.

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Let it all hang.

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Start to deepen 
your breath here.

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Shake the head loose.

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Then root through all 
four corners of the feet,

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and when you're ready, 
slowly roll it up.

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Then as you stack 
up through the spine,

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go ahead and 
reach the fingertips

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all the way up towards the sky
as you take a deep breath in.

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Then capture 
something above, big stretch,

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and then bring it back down

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to your heart space, 
palms together.

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Tadasana.

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Take a deep breath in.

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And a long breath out.

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And then from here 
you're actually gonna turn

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to come to stand 
nice and wide on your mat.

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Palms come together, and 
we're gonna bring the heels

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just a little bit wider 
than hip width apart,

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and you'll turn the toes out.

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So when you bend the 
knees they're gonna track

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the middle of your foot, 
not the inside,

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so you're gonna press in all
four corners of your feet,

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especially the outer edge.

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Then take everything 
we've been building upon,

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lift up through the front body,

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ground through the back body,
take a deep breath in

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to lift your 
sternum up to your thumbs,

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stand up nice and tall, press
away from your yoga mat here.

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So we're engaging the muscles.

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And then nice and easy, 
drop your center down in space,

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and bend the knees.

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And keep breathing deep.

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Alright, here we go.

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Find a softness here, 
a little playfulness,

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I know it's tough.

249
00:12:24,543 --> 00:12:25,945
With practice it gets easier,

250
00:12:25,945 --> 00:12:28,014
and it's not even just 
the muscles getting stronger,

251
00:12:28,014 --> 00:12:30,783
it's this connection to grace.

252
00:12:30,783 --> 00:12:33,152
To finding your personal power

253
00:12:33,152 --> 00:12:35,761
through your 
relationship to grace.

254
00:12:38,825 --> 00:12:40,927
(snapping)

255
00:12:40,927 --> 00:12:42,762
Okay, from here, 
inhale. (laughs)

256
00:12:42,762 --> 00:12:44,464
and then exhale, 
bring the hands down

257
00:12:44,464 --> 00:12:46,966
to the tops of the thighs,
this is gonna feel awesome,

258
00:12:46,966 --> 00:12:48,167
now you can stick the bum out,

259
00:12:48,167 --> 00:12:50,770
you're gonna take the 
left shoulder in to center,

260
00:12:50,770 --> 00:12:54,641
loop the right shoulder 
around and inhale, open up.

261
00:12:54,641 --> 00:12:56,509
Heart towards the right,

262
00:12:56,509 --> 00:12:59,746
or think about spiraling your
heart up towards the sky.

263
00:13:00,647 --> 00:13:04,317
Sweet, then come back to 
center, engage your core.

264
00:13:04,317 --> 00:13:09,022
And then take it to the left,
right shoulder dropping down.

265
00:13:09,022 --> 00:13:12,725
Spiraling your heart, 
your gaze, up towards the sky.

266
00:13:12,725 --> 00:13:15,261
Strong foundation here, 
breathing deep.

267
00:13:16,429 --> 00:13:17,697
And then come back to center,

268
00:13:17,697 --> 00:13:19,932
and we'll give the legs a
break by coming all the way up,

269
00:13:19,932 --> 00:13:21,634
hands together at the heart.

270
00:13:21,634 --> 00:13:22,702
Inhale in.

271
00:13:23,836 --> 00:13:26,406
Exhale, relax 
the shoulders down.

272
00:13:26,406 --> 00:13:29,675
Reestablish your foundation,
lifting up from the front,

273
00:13:29,675 --> 00:13:32,845
lengthening tailbone 
down through the back.

274
00:13:34,147 --> 00:13:36,549
Sweet, then we'll inhale, 
exhale again,

275
00:13:36,549 --> 00:13:38,584
drop your center down in space.

276
00:13:40,053 --> 00:13:41,454
And then here we go, 
we're gonna inhale,

277
00:13:41,454 --> 00:13:44,457
sweep the arms all 
the way up and overhead.

278
00:13:44,457 --> 00:13:46,159
And then exhale, 
bring them down.

279
00:13:46,159 --> 00:13:48,394
Knees stay bent here, 
drop your center,

280
00:13:48,394 --> 00:13:49,862
think of your head 
and heart and pelvis

281
00:13:49,862 --> 00:13:52,095
being in alignment here.
Inhale to reach up.

282
00:13:53,132 --> 00:13:56,169
And exhale, sink a 
little lower, you got this.

283
00:13:56,169 --> 00:13:57,770
Inhale, reach up.

284
00:13:59,105 --> 00:14:00,673
Exhale to release.

285
00:14:00,673 --> 00:14:02,642
This time, right forearm comes

286
00:14:02,642 --> 00:14:04,243
to the top of the right thigh,

287
00:14:04,243 --> 00:14:07,146
inhale, reach the left 
fingertips up and over.

288
00:14:07,146 --> 00:14:08,514
Exhale to release.

289
00:14:08,514 --> 00:14:10,049
Strong and steady, you got this.

290
00:14:10,049 --> 00:14:11,417
Inhale, lift up.

291
00:14:12,952 --> 00:14:13,986
And exhale.

292
00:14:13,986 --> 00:14:15,755
So when things get tough,

293
00:14:15,755 --> 00:14:18,524
how can you add 
more finesse, more grace.

294
00:14:18,524 --> 00:14:19,726
Reach up.

295
00:14:19,726 --> 00:14:20,860
Exhale, come back to center,

296
00:14:20,860 --> 00:14:22,962
going right on to the 
other side, you got this.

297
00:14:22,962 --> 00:14:26,799
Left elbow to thigh, 
inhale, reach up.

298
00:14:28,134 --> 00:14:29,869
Exhale, right fingertips
come down.

299
00:14:29,869 --> 00:14:30,703
Stick with it.

300
00:14:30,703 --> 00:14:31,938
Inhale, reach up.

301
00:14:33,306 --> 00:14:35,174
Exhale down.

302
00:14:35,174 --> 00:14:37,176
When things get tough, 
how can you bring

303
00:14:37,176 --> 00:14:39,045
more grace to the table?

304
00:14:39,045 --> 00:14:41,314
Reach up, exhale, bring it down.

305
00:14:41,314 --> 00:14:46,152
Hands come together, 
inhale, exhale, lift the heels,

306
00:14:46,152 --> 00:14:48,554
and then lower, and stand.

307
00:14:48,554 --> 00:14:49,555
Gorgeous.

308
00:14:49,555 --> 00:14:52,892
Stay focused here, I know
you're cursing my name. (laughs)

309
00:14:52,892 --> 00:14:56,395
But stay focused, bring the
feet together, really together.

310
00:14:56,395 --> 00:14:57,430
Arch to arch.

311
00:14:57,430 --> 00:14:59,665
Squeeze the legs, 
in fact zip them up tight,

312
00:14:59,665 --> 00:15:00,600
should feel good.

313
00:15:00,600 --> 00:15:02,502
And then lift your hip 
points up towards the sky

314
00:15:02,502 --> 00:15:06,939
as you stand nice and 
tall, calm, and steady.

315
00:15:06,939 --> 00:15:08,074
Mountain Pose.

316
00:15:12,779 --> 00:15:13,846
Nice work.

317
00:15:13,846 --> 00:15:16,516
Then walk to the top of your
mat, take a deep breath in.

318
00:15:16,516 --> 00:15:18,951
As you inhale reach for the sky.

319
00:15:18,951 --> 00:15:21,788
And as you exhale take 
it down, all the way down.

320
00:15:24,223 --> 00:15:26,726
So at this point you 
should really be relishing

321
00:15:26,726 --> 00:15:28,027
in these Forward Folds.

322
00:15:28,027 --> 00:15:30,306
Take three cycles 
of breath here.

323
00:15:30,306 --> 00:15:31,664
I'm sure it 
feels good on the body,

324
00:15:31,664 --> 00:15:35,368
you can clasp the elbows, 
rock gently side to side.

325
00:15:40,807 --> 00:15:42,842
Out with the old, 
in with the new.

326
00:15:42,842 --> 00:15:45,611
You can change the way 
you're programmed to move,

327
00:15:45,611 --> 00:15:48,481
and change the 
way you're programmed

328
00:15:48,481 --> 00:15:51,320
to react to stress or 
challenge in the body,

329
00:15:51,320 --> 00:15:55,154
by simply focusing on grace.

330
00:15:55,154 --> 00:15:56,622
How you move.

331
00:15:58,825 --> 00:16:01,594
Of course it's not 
that simple, but the idea,

332
00:16:03,529 --> 00:16:05,464
the invitation 
is clear and simple.

333
00:16:07,300 --> 00:16:08,835
Release the arms if 
you haven't already,

334
00:16:08,835 --> 00:16:11,370
plant the palms, we're gonna
step the right toes back,

335
00:16:11,370 --> 00:16:13,206
then the left toes back.

336
00:16:13,206 --> 00:16:15,808
Then we're gonna 
lower onto the belly here.

337
00:16:15,808 --> 00:16:17,677
Inhale for Cobra.

338
00:16:20,179 --> 00:16:23,316
And exhale to 
soften and release.

339
00:16:23,316 --> 00:16:27,620
Press up to all fours, 
bring the knees nice and wide,

340
00:16:27,620 --> 00:16:29,655
and our final Child's Pose.

341
00:16:29,655 --> 00:16:31,791
Send the hips back, 
melt your heart down.

342
00:16:38,497 --> 00:16:42,301
Go ahead and take a nice, 
refreshing breath in here.

343
00:16:44,991 --> 00:16:49,008
And then nice easy exhale
as you empty everything out.

344
00:16:54,881 --> 00:16:57,149
Awesome, one more big inhale.

345
00:17:00,376 --> 00:17:05,724
And, nice, easy 
exhale as you let go.

346
00:17:11,964 --> 00:17:12,798
Awesome.

347
00:17:12,798 --> 00:17:15,434
Slowly carve a line 
with the nose, look forward.

348
00:17:16,903 --> 00:17:19,137
Nice and easy, 
finesse this transition

349
00:17:19,137 --> 00:17:22,644
as you come all the 
way back to all fours.

350
00:17:22,644 --> 00:17:25,201
Bring the knees 
back underneath you.

351
00:17:25,201 --> 00:17:27,313
Then you're gonna 
walk the hands out.

352
00:17:27,313 --> 00:17:28,915
Extend the right leg out

353
00:17:28,915 --> 00:17:31,350
only to bring it 
in for your Pigeon.

354
00:17:32,919 --> 00:17:35,888
Now here's another one 
where we tend to force.

355
00:17:37,323 --> 00:17:41,494
So today, finesse, not force.

356
00:17:42,528 --> 00:17:44,597
We won't be here 
long so breathe deep,

357
00:17:44,597 --> 00:17:47,133
inhale, lifting the chest.

358
00:17:47,133 --> 00:17:51,120
And exhaling, softening in.

359
00:17:51,120 --> 00:17:54,106
So if you feel it's 
impossible to finesse,

360
00:17:54,106 --> 00:17:57,777
you need some 
assistance, grab a blankie

361
00:17:57,777 --> 00:17:59,078
or a block or a towel,

362
00:17:59,078 --> 00:18:01,981
and wedge it between 
your right hip and the earth.

363
00:18:02,915 --> 00:18:05,217
And then bring your 
right heel really close in

364
00:18:05,217 --> 00:18:07,053
to your center line.

365
00:18:07,053 --> 00:18:08,875
So you can lift that hip up.

366
00:18:16,429 --> 00:18:19,298
And again, 
nice deep breaths here.

367
00:18:19,298 --> 00:18:22,134
Elongating your exhale.

368
00:18:22,134 --> 00:18:24,123
Closing your eyes.

369
00:18:34,447 --> 00:18:37,683
And then using your 
hands to slowly press back up,

370
00:18:37,683 --> 00:18:40,719
finesse this here, 
connect to your center.

371
00:18:40,719 --> 00:18:43,022
There's a bit of a 
magic about your transitions

372
00:18:43,022 --> 00:18:45,791
when you focus on the 
quality of the movement,

373
00:18:45,791 --> 00:18:48,961
and then it totally 
changes your experience.

374
00:18:48,961 --> 00:18:50,896
So extend the left 
leg out when you're ready,

375
00:18:50,896 --> 00:18:54,033
and bring that 
left knee up and in

376
00:18:54,033 --> 00:18:55,368
when you're 
ready for your Pigeon,

377
00:18:55,368 --> 00:18:57,269
and then same 
thing on the other side.

378
00:18:58,504 --> 00:18:59,638
No forcing.

379
00:19:13,252 --> 00:19:15,421
And returning 
over and over again

380
00:19:15,421 --> 00:19:17,099
to the sound of your breath.

381
00:19:51,323 --> 00:19:53,826
And then slowly, using 
your hands to press up,

382
00:19:53,826 --> 00:19:56,362
this time we're gonna 
shift onto the left hip.

383
00:19:56,362 --> 00:19:58,264
Bring the right leg 
all the way around,

384
00:19:58,264 --> 00:20:00,366
come into a 
cross-legged position.

385
00:20:03,369 --> 00:20:05,304
Sit up nice and tall here.

386
00:20:06,839 --> 00:20:10,076
Close your eyes, 
and just find stillness.

387
00:20:13,679 --> 00:20:15,214
Awesome work today.

388
00:20:16,482 --> 00:20:20,386
Take this, and use it

389
00:20:20,386 --> 00:20:24,223
as we build upon 
each practice, day by day.

390
00:20:25,719 --> 00:20:27,806
(uplifting music)

391
00:20:29,061 --> 00:20:31,163
Nine days left after this.

392
00:20:33,899 --> 00:20:36,902
I tip my hat to you 
for continuing to show up.

393
00:20:36,902 --> 00:20:39,105
We'll bring the palms together.

394
00:20:39,105 --> 00:20:40,940
Bring 'em right up 
to the third eye.

395
00:20:42,475 --> 00:20:46,694
Take a deep breath in, 
and a long breath out.

396
00:20:49,014 --> 00:20:50,583
Namaste.

397
00:20:50,583 --> 00:20:52,985
(uplifting music)