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- What's up everyone 
and welcome to TRUE,

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your 30 Day Yoga Journey.

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It's day 25.

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Be aware!

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(uplifting music)

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Alrighty my friends, 
let's begin today

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in Extended Child's Pose.

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Welcome back, 
take the knees nice and wide,

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and when you're ready, 
go ahead and crawl the fingers

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out towards the 
front edge of your mat

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and begin to sink your 
heart down towards the earth,

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forehead might kiss the ground.

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And we'll start to gently
open up through the shoulders

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and the chest.

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Really reach the sits bones 
back towards the heels.

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And start to deepen your breath.

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Now, today's practice, be aware.

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Awareness is a practice.

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It's a ongoing practice

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that we must 
continue to cultivate.

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Choose one thing 
for today's practice,

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just think of it quietly 
here in your Child's Pose,

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that you'd like to cultivate 
more awareness around.

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Maybe it's something 
really specific in your asana.

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Maybe it's awareness of breath.

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Maybe it's a deeper 
awareness and understanding

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of how valuable this time is.

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Maybe it was really hard for
you to get to the mat today.

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Moving with awareness of breath.

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With that charisma, that 
energy that's unique to you.

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Okay, on your next inhale,
slowly begin to look forward

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and exhale all the 
way to Tabletop Position.

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Awareness of the spine as you
press away from the yoga mat,

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and just notice places 
where you could be collapsed.

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Lift your front body 
up to meet your back body.

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And today, really 
check in with the neck.

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Is it kind of hanging low 
or can you extend

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awareness out through the crown,

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creating length in the neck.

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And then imagine this 
light rope, right, plugs in,

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and you just light this line
from the crown of the head

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to the tip of the tailbone.

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Take a deep breath in.

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And a long breath out.

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Then curl the toes under, 
take a deep breath in.

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Again, press away 
from your yoga mat.

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And then on an 
exhale, lift the knees

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and let them hover 
here in Hovering Table.

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We begin to create a little
bit more energy in the body,

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maybe shaking a little bit
here as you tug the hands back

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and tug the toes forward.

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We're here for five, four,
three, press away from the

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yoga mat, two, 
and lower on the one.

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Inhale, press into the tops
of the feet, open the chest.

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Cow Pose.

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And then exhale, 
rounding through, chin to chest,

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really press away from the
yoga mat, feel that stretch.

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Inhale, drop your utters.

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Be aware of your utters as you

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drop the belly down in Cow Pose.

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And then on an exhale, 
round through, stretch.

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Great, inhale, come 
to a nice neutral spine.

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Drop the elbows 
where the hands are

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and we're gonna 
walk the knees back,

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but send your tail 
up towards the sky.

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Heart to Earth Pose 
or Puppy Posture.

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Inhale in here.

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Exhale, lots of awareness 
in all of the fingerprints.

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Take one more deep breath.

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And exhale, carve a line with
the nose to look forward.

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Shift forward.

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You're gonna come all the 
way through onto the belly.

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Press into the 
tops of the feet here.

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Press into the pubic bone.

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Tuck the chin and slowly open up

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through the chest, Sphinx Pose.

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Inhale.

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Exhale, draw a line with your
nose past your left shoulder.

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Press into your right elbow.

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And then bring 
it back to center.

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And then draw a 
line with your nose

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past your right shoulder.

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Press into your left elbow.

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Nice, then we'll 
bring it back to center.

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You can interlace 
the fingertips here,

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curl the toes under, 
yep, you guessed it,

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inhale, exhale, 
contract, navel to spine.

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Lift up, Forearm Plank.

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Reach the heels towards 
the back edge of your mat.

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Reach the crown 
towards the front.

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One nice, long piece 
from the crown to the tail.

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So much awareness in the spine.

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Press away from your yoga mat.

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Lift your front body 
up to meet your back body.

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Breathe in.

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And then breathe 
out to lower the knees.

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Come up onto the hands.

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Awesome, when you're 
ready, curl the toes under

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and peel it on up 
to Downward Facing Dog.

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Start to just deepen your 
breath here a little more,

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stretch it out.

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Alright, from Downward Dog, 
we're gonna inhale,

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make it a three-legged dog

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as you lift the 
right leg up high.

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Exhale, bring that 
right foot all the way up

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into your lunge, and then slowly
lower onto your back knee.

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Bring the hands together, 
press into your foundation.

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Inhale to lift up.

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Exhale, lots of 
awareness from crown to tail.

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Pull your right hip crease back.

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Great, press into 
the top of the back foot

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and inhale, 
we sink the hips forward.

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Go a little deeper perhaps, 
lifting the sternum.

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Chin up towards the sky.

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Beautiful, then nice and easy,
we'll bring it back down.

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And from here, we're gonna
pull the right hip crease back,

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find our stretch.

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Inhale, catch a 
little wave in the spine.

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Look forward.

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And then exhale to release.

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Beautiful.

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Roll through that right foot.

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Big twist here left hand 
comes to the earth.

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Inhale, back knee 
can stay down as we reach

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high up towards the sky.
Big stretch.

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And then bring it back down.

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Gorgeous. Plant the palms.

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Curl the back toes under.

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Lift the back knee.

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Then you're 
gonna step it to Plank.

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Form here, come 
onto the forearms.

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You can interlace the 
fingertips or keep palms

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pressing into the earth.

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Now, find that 
sits bone to heel connection.

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Reach the crown 
of the head forward.

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Tail reaches towards the heels.

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Breathe here for 
five, four, three, two.

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Lower to the knees.

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Come up onto the hands.

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And then peel your way up, 
Downward Facing Dog.

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Pedal it out.

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From Downward Dog, 
we'll make it a three-leg dog.

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Inhale, lift the 
left leg up high.

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Exhale, squeeze, shift forward, 
step it up lightly.

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Lower the right knee.

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Bring the palms together.

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And then press into 
your foundation to rise up.

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Find length 
through the whole spine.

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Go through your checklist.

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Pull that left hip crease back.

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And then we'll press 
into the top of the back foot

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and maybe go a little 
deeper, lifting the heart.

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Inhale.

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Lift the chin.

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And exhale, gently 
release with control.

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Right hand comes to the earth.

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Back knee stays down.

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And inhale, nice and easy, 
just find expansion here

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as you reach up towards the sky.

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And then exhale, bring 
it back down to your lunge.

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Great, take your center back.

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Straighten the front leg.

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And then we'll 
catch a little wave here.

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Inhale, open the chest, 
look forward.

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And exhale to soften and bow.

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Breathing deep.

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Great, then we'll 
slowly come forward.

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Lift the back knee.

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And then here we go, 
plant the palms,

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step it back to Plank.

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Then slowly 
lower to the forearms.

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And then slowly 
press up to Plank.

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What? Slowly lower to forearms.

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Hold onto your focus, and then
press up to Plank, last time.

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Forearms, and Plank.

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Downward Facing Dog.

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You killed that.

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Way to keep a 
sense of humor, too.

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It's all good, inhale in.

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Exhale out.

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Inhale in.

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Big breath out.

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Bend the knees.

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Inhale to look forward.

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And exhale to make 
your way to the top.

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Inhale, halfway lift, 
your version.

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And exhale to soften and bow.

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Bend the knees, tuck the chin,
nice and slow, roll it up.

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Alright, when you 
arrive in Mountain today,

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take a moment to of course
reconnect with your breath.

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But also take a 
moment to really ask yourself

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what do you need?

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Do you need to do all the 
things that you always need

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or can you just be still?

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And if you need 
to take these things,

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I always say, "Take what you
need, leave what you don't."

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Just notice.

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Just wanna have more 
awareness of all these

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extra movements we're taking.

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Awesome.

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And when you're ready, inhale,

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reach for the sky, here we go.

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Interlace the fingertips.

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Index fingers 
pointing up towards the sky.

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Pull your thumbs 
back in space a bit.

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And then dial a little 
energy in towards your center.

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So hug the lower ribs in.

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And just connect to 
your center, you got it.

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And then from there, we're
gonna take it over to the left,

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bump the hips to 
the right, big stretch.

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And then inhale, reach up.

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And bump the hips to the left.

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Tip over to 
the right, big stretch.

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Inhale, reach up, 
back to center.

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And exhale to release and 
bring it all the way down.

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Now, from here, check it out.

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Fingertips come to the earth.

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You're gonna bend your knees

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and you're gonna round 
forward into a little ball.

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So you've been 
doin' a lot of great work.

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We're gonna stretch 
through the lower back.

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Draw your chin in 
towards your chest,

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nose in towards your knees,
and pause here and breathe.

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Notice if there are 
places where you're kinda

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holding tension, 
soften and relax.

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Become more 
aware with each breath

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of this line of the spine.

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And then dropping 
through the heels,

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we'll lift the hips up high.

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Straighten through the legs.

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Forward Fold.

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Inhale lifts you up halfway.

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And exhale to soften and bow.

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Inhale to reach for the sky.

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And exhale, release, 
hands at your sides.

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Hands at your sides.

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Take what you need here, 
leave what you don't.

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And then keep your 
chin up and your gaze out.

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And without looking down.

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A lotta you are 
gonna wanna look down.

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'Cause it happens all the time
and I speak from experience.

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But without looking down, 
see if you can bring your feet

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together, really together.

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That brings this 
kind of magic to it.

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And you have an awareness of
where the earth is down below,

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so you don't really need 
to look anyway, you got it.

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Unless you're practicing this
video on a hillside cliff

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or something, then you should
be careful of your terrain.

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Alright, and from here, 
you're gonna shift the weight

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to the right foot.

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And you're gonna 
peel the left heel up.

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And from here, we're just
gonna slide the left toes back

253
00:11:41,701 --> 00:11:44,370
so you come into a nice lunge.

254
00:11:44,370 --> 00:11:46,539
Then you're gonna 
pivot on the back foot,

255
00:11:46,539 --> 00:11:49,475
draw the hands 
together like Warrior I.

256
00:11:49,475 --> 00:11:50,910
Inhale in.

257
00:11:50,910 --> 00:11:54,013
Exhale, straighten 
through that front leg.

258
00:11:54,013 --> 00:11:55,748
Then inhale in again.

259
00:11:55,748 --> 00:11:57,850
And exhale, send the hips back.

260
00:11:57,850 --> 00:12:00,486
You're gonna start to 
drape over, nice, flat back

261
00:12:00,486 --> 00:12:03,022
coming into our Pyramid Pose.

262
00:12:03,022 --> 00:12:05,959
So, fingertips will 
come down eventually,

263
00:12:05,959 --> 00:12:07,627
or maybe to two blocks.

264
00:12:07,627 --> 00:12:09,395
You might need to step 
your foot in just a bit,

265
00:12:09,395 --> 00:12:11,397
but we've been 
practicing with the heel up.

266
00:12:11,397 --> 00:12:13,499
We're gonna come to 
the full posture today

267
00:12:13,499 --> 00:12:15,168
by bringing the heel down.

268
00:12:16,035 --> 00:12:19,238
Left toes point towards the
front, left corner of your mat,

269
00:12:19,238 --> 00:12:21,140
right toes point forward.

270
00:12:22,208 --> 00:12:24,310
Now we're gonna draw energy
up from the right hip crease.

271
00:12:24,310 --> 00:12:26,179
So, go ahead and 
bring your right thumb

272
00:12:26,179 --> 00:12:28,314
to your right hip crease, 
pull it back if that helps

273
00:12:28,314 --> 00:12:29,916
just to feel that sensation.

274
00:12:31,451 --> 00:12:33,519
And then fingertips on the mat.

275
00:12:33,519 --> 00:12:35,655
Palms can come together 
if you want a little more

276
00:12:35,655 --> 00:12:38,625
in the core, if you've 
been in this shape before.

277
00:12:39,759 --> 00:12:43,062
Or reverse namaste, 
or clasping the elbows behind,

278
00:12:43,062 --> 00:12:44,410
is also an option.

279
00:12:46,833 --> 00:12:48,201
Breathing deep.

280
00:12:50,480 --> 00:12:52,105
Ramping up the breath here.

281
00:13:00,947 --> 00:13:02,782
Lengthening from crown to tail.

282
00:13:02,782 --> 00:13:04,917
The neck is involved here.

283
00:13:04,917 --> 00:13:06,185
Lots of length.

284
00:13:08,187 --> 00:13:09,188
Gorgeous focus.

285
00:13:09,188 --> 00:13:11,524
Then everyone, release 
the fingertips to the ground.

286
00:13:11,524 --> 00:13:13,092
As you bend your front 
knee, you're gonna lift

287
00:13:13,092 --> 00:13:15,595
your back foot up and you're
gonna bend your back knee

288
00:13:15,595 --> 00:13:17,530
and just hug it in.

289
00:13:17,530 --> 00:13:18,464
Hug it all the way in.

290
00:13:18,464 --> 00:13:19,432
Bend your right knee.

291
00:13:19,432 --> 00:13:20,833
Everything hugs in.

292
00:13:20,833 --> 00:13:24,037
And then we'll extend it out
long to a nice, low lunge.

293
00:13:24,037 --> 00:13:25,938
Inhale to look forward.

294
00:13:25,938 --> 00:13:28,374
Exhale to plant the palms.

295
00:13:28,374 --> 00:13:30,677
Inhale to 
shift forward, look forward.

296
00:13:30,677 --> 00:13:32,945
Exhale to the belly.

297
00:13:32,945 --> 00:13:35,281
Inhale for Cobra.

298
00:13:35,281 --> 00:13:38,484
Nice work, and then 
exhale, down you go.

299
00:13:38,484 --> 00:13:41,654
Inhale to all fours 
or Plank Pose.

300
00:13:41,654 --> 00:13:43,523
And then exhale 
to your Downward Dog.

301
00:13:44,424 --> 00:13:46,259
Inhale in here.

302
00:13:46,259 --> 00:13:47,927
And exhale, let everything go.

303
00:13:48,895 --> 00:13:49,962
Inhale.

304
00:13:49,962 --> 00:13:52,398
With a nice focus, look forward.

305
00:13:52,398 --> 00:13:54,367
Exhale to make 
your way to the top.

306
00:13:55,268 --> 00:13:57,870
Inhale, halfway lift, 
find length.

307
00:13:58,738 --> 00:14:01,274
Exhale to soften and fold.

308
00:14:01,274 --> 00:14:03,276
Inhale to reach for the sky.

309
00:14:04,477 --> 00:14:08,881
And exhale, fingertips 
gently down at your side.

310
00:14:08,881 --> 00:14:10,717
Close your eyes, 
observe your breath here.

311
00:14:10,717 --> 00:14:11,884
Take what you need.

312
00:14:13,186 --> 00:14:14,611
Leave what you don't.

313
00:14:25,331 --> 00:14:28,101
Alright, and after 
you've taken a moment

314
00:14:28,101 --> 00:14:30,870
to just simply notice, you're
gonna bring your feet together

315
00:14:30,870 --> 00:14:34,340
without looking down 
and slowly shift your weight

316
00:14:34,340 --> 00:14:35,241
to your left foot now.

317
00:14:35,241 --> 00:14:36,676
Peel the right heel up.

318
00:14:37,643 --> 00:14:39,445
Connect to your 
center here, you got it.

319
00:14:39,445 --> 00:14:41,514
And then slowly we're 
gonna slide the right toes

320
00:14:41,514 --> 00:14:43,616
all the way back.

321
00:14:43,616 --> 00:14:45,618
Come into a nice lunge 
here, front knee is bent.

322
00:14:45,618 --> 00:14:47,754
And then you're gonna 
pivot on the back foot.

323
00:14:47,754 --> 00:14:50,490
Great, draw the hands 
together at your heart, inhale.

324
00:14:50,490 --> 00:14:52,725
Exhale, 
straighten the front leg.

325
00:14:52,725 --> 00:14:55,361
And here we go, you can think
about lifting the lower belly

326
00:14:55,361 --> 00:14:59,065
up and in as you slowly 
send your heart forward.

327
00:14:59,065 --> 00:15:01,701
So we're keeping this 
connection of front body

328
00:15:01,701 --> 00:15:03,836
rising up to meet the 
back body, that sensation.

329
00:15:03,836 --> 00:15:05,638
And here we go, 
we'll find our Pyramid Pose

330
00:15:05,638 --> 00:15:06,606
on the other side.

331
00:15:06,606 --> 00:15:08,374
Maybe it's here.

332
00:15:08,374 --> 00:15:11,210
Working to get 
that back foot down.

333
00:15:12,078 --> 00:15:12,912
Maybe it's here.

334
00:15:12,912 --> 00:15:14,914
This is a pose that 
most people run away from.

335
00:15:14,914 --> 00:15:18,718
So, good one to practice
building full body awareness,

336
00:15:18,718 --> 00:15:22,588
breath awareness, being patient.

337
00:15:25,725 --> 00:15:28,094
And then once you feel like
you've found your foundation,

338
00:15:28,094 --> 00:15:31,397
you can play around with 
what you do with the hands.

339
00:15:31,397 --> 00:15:34,667
So palms can stay together
here, elbows left to right.

340
00:15:34,667 --> 00:15:37,606
We can go 
reverse namaste or clasp

341
00:15:37,606 --> 00:15:39,839
the elbows, opposite elbows.

342
00:15:42,542 --> 00:15:43,743
Breathing deep.

343
00:15:45,044 --> 00:15:46,730
Neck is nice and long.

344
00:15:51,384 --> 00:15:53,386
Left hip crease is 
pulling up and back

345
00:15:53,386 --> 00:15:55,154
so that left 
femur's really hugging in.

346
00:15:55,154 --> 00:15:57,129
You got it, couple more breaths.

347
00:16:01,661 --> 00:16:02,788
Lean in.

348
00:16:06,999 --> 00:16:08,568
And then if your 
fingers are not on the ground,

349
00:16:08,568 --> 00:16:09,635
go ahead and bring 'em down.

350
00:16:09,635 --> 00:16:10,670
We'll bend that front knee.

351
00:16:10,670 --> 00:16:12,104
We'll lift the back heel up.

352
00:16:12,104 --> 00:16:14,841
And we're gonna go 
ahead and lift the right toes.

353
00:16:14,841 --> 00:16:16,742
And then bend the 
right knee, hug it in.

354
00:16:16,742 --> 00:16:18,911
And as you do that, 
bend your standing leg

355
00:16:18,911 --> 00:16:20,213
and we're gonna 
hug everything in.

356
00:16:20,213 --> 00:16:21,914
Squeeze, look forward.

357
00:16:23,416 --> 00:16:25,284
Beautiful, then shoot 
the right toes back out.

358
00:16:25,284 --> 00:16:27,453
Come to your nice, low lunge.

359
00:16:27,453 --> 00:16:29,822
Nice work, 
inhale, open the chest.

360
00:16:29,822 --> 00:16:31,624
Exhale, plant the palms.

361
00:16:31,624 --> 00:16:33,426
Step it back.

362
00:16:33,426 --> 00:16:34,760
Slowly look forward.

363
00:16:34,760 --> 00:16:36,629
Inhale, shift forward.

364
00:16:36,629 --> 00:16:39,799
And then lower all the way to
the belly as you breathe out.

365
00:16:39,799 --> 00:16:42,435
Inhale, Cobra or Up Dog.

366
00:16:42,435 --> 00:16:44,704
And exhale to release.

367
00:16:44,704 --> 00:16:46,706
Inhale to Plank.

368
00:16:46,706 --> 00:16:49,442
Exhale to Downward Facing Dog.

369
00:16:49,442 --> 00:16:51,244
Awesome work, deep breath in.

370
00:16:52,311 --> 00:16:53,512
Long breath out.

371
00:16:55,715 --> 00:16:57,650
Great, from here, 
stay where you are

372
00:16:57,650 --> 00:16:59,452
or slowly lower onto the elbows.

373
00:16:59,452 --> 00:17:01,787
If that's in your practice, 
come to Dolphin.

374
00:17:03,856 --> 00:17:07,260
Beautiful, everyone, inner
thighs are rotating in and out

375
00:17:07,260 --> 00:17:08,961
towards the back 
edge of your mat.

376
00:17:09,862 --> 00:17:12,765
If you're working on 
maybe taking the feet up

377
00:17:12,765 --> 00:17:15,268
in this posture, you can 
start not by taking the feet

378
00:17:15,268 --> 00:17:17,803
up today, but by 
sending your gaze forward,

379
00:17:18,738 --> 00:17:21,473
drawing the shoulders 
away from the ears.

380
00:17:21,473 --> 00:17:22,575
So lots of awareness here.

381
00:17:22,575 --> 00:17:24,477
And then eventually 
you'll walk it up.

382
00:17:25,744 --> 00:17:28,581
'Kay, if you're in Downward Dog,
take one more breath.

383
00:17:28,581 --> 00:17:31,183
If you're in Dolphin,
take one more breath.

384
00:17:32,485 --> 00:17:35,588
And then on your exhale,
slowly lower everything down,

385
00:17:35,588 --> 00:17:39,191
knees together, 
send the hips back.

386
00:17:39,191 --> 00:17:42,558
Drag the fingertips all the
way back towards your toes

387
00:17:42,558 --> 00:17:46,499
and then melt your 
forehead down, Child's Pose.

388
00:17:48,834 --> 00:17:50,369
Take a deep breath in.

389
00:17:52,505 --> 00:17:54,674
And exhale to empty it out.

390
00:18:06,452 --> 00:18:08,454
Soft fingertips here.

391
00:18:08,454 --> 00:18:10,456
Soften through 
the skin of the face.

392
00:18:10,456 --> 00:18:12,058
Relax through your jaw.

393
00:18:20,766 --> 00:18:24,737
Considering the body 
as one moving part.

394
00:18:33,212 --> 00:18:36,015
Gently draw a line with 
your nose to look forward.

395
00:18:36,015 --> 00:18:37,283
We'll bring the hands back up.

396
00:18:37,283 --> 00:18:38,718
Take a deep breath in.

397
00:18:39,852 --> 00:18:41,988
Full body awareness 
in this transition.

398
00:18:41,988 --> 00:18:45,024
Again, one moving part, 
not a bunch of disjointed parts

399
00:18:45,024 --> 00:18:46,993
as you come all the way through.

400
00:18:49,462 --> 00:18:52,131
Then we're gonna come 
all the way to the back here.

401
00:18:54,100 --> 00:18:56,402
And when you land, 
we'll cross the right ankle

402
00:18:56,402 --> 00:19:00,306
over the top of the left thigh
for a little Reclined Pigeon.

403
00:19:00,306 --> 00:19:02,141
So you'll thread the needle here

404
00:19:02,141 --> 00:19:06,278
and slowly squeeze the 
legs up towards your chest.

405
00:19:06,278 --> 00:19:08,581
Imagine you're 
pressing your left foot in

406
00:19:08,581 --> 00:19:10,950
to an imaginary wall there,
so it's not just hanging here,

407
00:19:10,950 --> 00:19:13,119
but the shin is 
parallel to the ceiling,

408
00:19:13,119 --> 00:19:15,254
and then scoop your 
tailbone up, squeeze.

409
00:19:15,254 --> 00:19:17,056
If you want, you can 
straighten that leg actually

410
00:19:17,056 --> 00:19:17,890
if you'd like.

411
00:19:17,890 --> 00:19:20,726
You can also peel the 
nose up towards the shin.

412
00:19:20,726 --> 00:19:22,628
Keep the toes alive and active

413
00:19:22,628 --> 00:19:24,897
and keep your breath full.

414
00:19:27,833 --> 00:19:29,368
It's so good for the back.

415
00:19:35,241 --> 00:19:36,609
Nice, from here, 
listen carefully,

416
00:19:36,609 --> 00:19:38,444
you're gonna bring 
the left foot down.

417
00:19:38,444 --> 00:19:39,912
You're gonna 
cross the right foot.

418
00:19:39,912 --> 00:19:42,815
Continue to cross 
over kinda like we would

419
00:19:42,815 --> 00:19:44,216
if we were sitting in a desk.

420
00:19:44,216 --> 00:19:46,752
And then you're gonna 
shift your hips to the right.

421
00:19:46,752 --> 00:19:51,757
And then allow your legs 
to slowly move to the left.

422
00:19:52,024 --> 00:19:54,660
And then turn 
your gaze to look over

423
00:19:54,660 --> 00:19:56,862
your right fingertips, 
right shoulder.

424
00:19:56,862 --> 00:19:58,464
Big stretch, inhale.

425
00:19:59,732 --> 00:20:02,001
Let the breath 
move you here, exhale.

426
00:20:05,204 --> 00:20:06,906
Nice, come back to center.

427
00:20:08,607 --> 00:20:11,410
Unravel, and take 
it to the other side.

428
00:20:11,410 --> 00:20:12,845
Left ankle crosses over.

429
00:20:12,845 --> 00:20:16,015
We thread the needle here,
Reclined One-Legged Pigeon.

430
00:20:30,296 --> 00:20:32,465
You can explore 
some variations here

431
00:20:32,465 --> 00:20:34,600
for your final breaths here.

432
00:20:35,434 --> 00:20:37,970
And then when you're ready, 
right foot'll come down.

433
00:20:37,970 --> 00:20:41,741
We'll continue to 
cross that left leg over.

434
00:20:42,875 --> 00:20:45,511
And then shift your 
hips just a bit to the left

435
00:20:45,511 --> 00:20:47,780
and gently allow your 
knees to fall to the right.

436
00:20:47,780 --> 00:20:51,584
And you'll turn, just to look
past your left fingertips.

437
00:20:56,322 --> 00:20:57,456
Big breath in.

438
00:20:59,091 --> 00:21:01,727
Let the breath move 
you here, long breath out.

439
00:21:03,929 --> 00:21:06,365
Good, then slowly 
bring it back to center.

440
00:21:08,000 --> 00:21:09,835
You'll send the legs out long.

441
00:21:09,835 --> 00:21:12,104
Inhale, reach the arms 
all the way up and overhead.

442
00:21:12,104 --> 00:21:13,739
Nice full body stretch.

443
00:21:14,874 --> 00:21:17,042
And then exhale 
to relax everything.

444
00:21:17,042 --> 00:21:20,146
Bring your hands down to 
rest gently at your sides.

445
00:21:21,213 --> 00:21:23,015
Now, tuck your chin here.

446
00:21:23,015 --> 00:21:24,950
Get settled in.

447
00:21:24,950 --> 00:21:27,153
Any movement that you need, 
go ahead and take it now,

448
00:21:27,153 --> 00:21:28,821
and then come into stillness.

449
00:21:30,856 --> 00:21:32,258
Close your eyes.

450
00:21:34,727 --> 00:21:36,195
And just notice how you feel.

451
00:21:37,663 --> 00:21:40,699
Get close to 
whatever you're feeling.

452
00:21:40,699 --> 00:21:44,203
Any sounds that you hear 
around you, take it all in.

453
00:21:51,677 --> 00:21:53,646
And then starting at 
the soles of the feet,

454
00:21:53,646 --> 00:21:54,706
you're gonna 
bring your awareness

455
00:21:54,706 --> 00:21:56,645
to the soles of your feet.

456
00:21:56,645 --> 00:21:58,417
And you're just 
gonna do a full body scan,

457
00:21:58,417 --> 00:21:59,418
whatever that means to you.

458
00:21:59,418 --> 00:22:01,320
Just scanning the body.

459
00:22:01,320 --> 00:22:04,156
Remembering 
yesterday's intention

460
00:22:04,156 --> 00:22:07,893
to be kind in your thoughts,
your vision of yourself,

461
00:22:07,893 --> 00:22:10,596
your relationship, your 
conversation with yourself.

462
00:22:12,665 --> 00:22:15,568
And just slowly traveling up
from the soles of the feet

463
00:22:15,568 --> 00:22:18,404
all the way up 
through the entire body.

464
00:22:19,505 --> 00:22:22,141
Move up past the 
ankles and the shins.

465
00:22:23,976 --> 00:22:27,446
Then past the 
knees and the thighs.

466
00:22:29,415 --> 00:22:32,384
Relax your glutes, sometimes
we hold there, as you travel up

467
00:22:32,384 --> 00:22:35,955
through the glutes 
and the hips, the pelvis.

468
00:22:38,724 --> 00:22:41,627
And let your 
breath be easy-breezy

469
00:22:41,627 --> 00:22:45,164
as you soften and move up
through the belly, the torso.

470
00:22:49,335 --> 00:22:52,338
Keep traveling up 
through your heart center,

471
00:22:53,205 --> 00:22:57,528
your shoulders, arms, wrists,

472
00:22:57,528 --> 00:23:00,148
fingers, soft and relaxed.

473
00:23:01,413 --> 00:23:06,418
And then slowly up through your
beautiful neck, the throat.

474
00:23:06,418 --> 00:23:08,420
Relax your jaw as 
you travel up through

475
00:23:08,420 --> 00:23:09,655
that third eye point.

476
00:23:10,522 --> 00:23:15,094
Soften through the forehead
and all the way to the crown.

477
00:23:22,968 --> 00:23:24,551
Give thanks for your body.

478
00:23:28,423 --> 00:23:31,096
For this time that 
you've taken for yourself.

479
00:23:33,641 --> 00:23:35,014
Inhale lots of love in.

480
00:23:36,682 --> 00:23:38,217
Exhale, lots of love out.

481
00:23:38,217 --> 00:23:39,084
Nice work, everyone.

482
00:23:39,084 --> 00:23:40,319
Bring the palms together.

483
00:23:40,319 --> 00:23:41,887
If you're feelin' 
chill in Shavasana,

484
00:23:41,887 --> 00:23:43,222
you can stay there of course.

485
00:23:43,222 --> 00:23:44,356
I'll see you tomorrow.

486
00:23:44,356 --> 00:23:46,425
I'm very much 
looking forward to it.

487
00:23:46,425 --> 00:23:49,628
But for now, have an amazing
day or an amazing evening.

488
00:23:50,796 --> 00:23:52,595
Namaste.

489
00:23:52,595 --> 00:23:56,585
(uplifting music)