1 00:00:00,400 --> 00:00:02,302 - Hi everyone and welcome to TRUE, 2 00:00:02,302 --> 00:00:03,836 your 30 day yoga journey. 3 00:00:03,836 --> 00:00:07,474 It's Day 28, I hope it finds you feelin' great. 4 00:00:07,474 --> 00:00:10,580 Today's practice is about being fearless. 5 00:00:10,580 --> 00:00:13,049 Let's giddy-up. 6 00:00:13,049 --> 00:00:16,916 (uplifting music) 7 00:00:22,558 --> 00:00:26,958 Okay my friends, let's begin standing at the top of the mat. 8 00:00:29,730 --> 00:00:32,799 Home stretch. 9 00:00:32,799 --> 00:00:36,620 Appropriate as we dial everything in back 10 00:00:36,620 --> 00:00:39,740 home towards our true self. 11 00:00:39,740 --> 00:00:40,741 Stand up nice and tall. 12 00:00:40,741 --> 00:00:42,899 Right away we're gonna take a big stretch as you inhale 13 00:00:42,899 --> 00:00:44,645 up towards the sky. 14 00:00:44,645 --> 00:00:47,314 Exhale, fold all the way to the ground. 15 00:00:47,314 --> 00:00:49,316 Bend your knees, work to touch your toes. 16 00:00:49,316 --> 00:00:50,951 If you don't touch 'em that's okay. 17 00:00:50,951 --> 00:00:52,219 Inhale, reach for the sky. 18 00:00:52,219 --> 00:00:54,655 Press into the soles of your feet. 19 00:00:54,655 --> 00:00:58,792 Exhale, work down towards those toes. 20 00:00:58,792 --> 00:01:01,361 Maybe you touch the toes, maybe you touch the earth. 21 00:01:01,361 --> 00:01:02,596 Inhale, reach for the skies. 22 00:01:02,596 --> 00:01:04,713 Spread the fingertips. 23 00:01:04,713 --> 00:01:09,102 Exhale, touch the toes or work towards that. 24 00:01:09,102 --> 00:01:12,105 Again, inhale, reach for the sky. 25 00:01:12,105 --> 00:01:14,641 And exhale, this time stay down there. 26 00:01:14,641 --> 00:01:16,209 Shake the head loose. 27 00:01:16,209 --> 00:01:18,321 Bend the knees generously. 28 00:01:18,321 --> 00:01:20,592 Just stretch out. (exhales) 29 00:01:22,087 --> 00:01:24,297 Check in with your breath. 30 00:01:27,220 --> 00:01:29,452 Starting to put the pieces together here. 31 00:01:30,425 --> 00:01:32,206 Mmmm. 32 00:01:33,660 --> 00:01:36,530 As you're ready, take a big breath in to lift up halfway, 33 00:01:36,530 --> 00:01:37,998 your version. 34 00:01:37,998 --> 00:01:40,567 And exhale to soften and fold. 35 00:01:40,567 --> 00:01:42,069 Then inhale, reach for the sky. 36 00:01:42,069 --> 00:01:44,504 Speed the fingertips super wide. 37 00:01:44,504 --> 00:01:47,307 And then exhale, catch something and bring it back to your heart. 38 00:01:47,307 --> 00:01:49,710 Anjali Mudra, Namaste. 39 00:01:49,710 --> 00:01:53,380 Close your eyes and listen to the sound of your breath. 40 00:01:53,380 --> 00:01:55,115 Think of why you started this journey. 41 00:01:55,115 --> 00:01:57,117 What brought you here? 42 00:01:58,185 --> 00:02:01,188 Tap into a little inner smile, if you will. 43 00:02:01,188 --> 00:02:03,942 Woo, the power of the inner smile is amazing. 44 00:02:12,646 --> 00:02:15,435 Alright, gently open your eyes, bend your knees and here we go. 45 00:02:15,435 --> 00:02:16,770 Big inhale to reach for the sky. 46 00:02:16,770 --> 00:02:19,272 Really spread your fingertips super wide. 47 00:02:19,272 --> 00:02:22,142 Exhale to fold all the way down. 48 00:02:22,142 --> 00:02:23,944 With your breath find what feels good. 49 00:02:23,944 --> 00:02:25,912 Inhale, halfway lift. 50 00:02:25,912 --> 00:02:28,482 Exhale, soften and fold. 51 00:02:28,482 --> 00:02:31,618 Nice, take one cycle of breath here again just to stretch out, 52 00:02:31,618 --> 00:02:33,620 warm up. 53 00:02:35,022 --> 00:02:36,613 Check in with your breath. 54 00:02:38,946 --> 00:02:40,794 And then we'll bend the knees and when you're ready, 55 00:02:40,794 --> 00:02:43,430 slide the right toes back. 56 00:02:43,430 --> 00:02:45,632 Keep the back knee lifted, you know you can always lower, 57 00:02:45,632 --> 00:02:46,533 we've been there. 58 00:02:46,533 --> 00:02:49,236 We're gonna inhale, reach for the sky. 59 00:02:49,236 --> 00:02:51,616 Bring your center right over your pelvis 60 00:02:51,616 --> 00:02:54,541 and then your heart right over your center as you reach up. 61 00:02:54,541 --> 00:02:56,910 Bend your back knee to bring that center underneath you and 62 00:02:56,910 --> 00:02:59,513 then slowly straighten your back leg. 63 00:02:59,513 --> 00:03:01,848 Inhale in, lift up your heart. 64 00:03:01,848 --> 00:03:05,168 Exhale, nice and easy, gentle open twist 65 00:03:05,168 --> 00:03:07,721 to the left with bent arms. 66 00:03:07,721 --> 00:03:09,222 Then inhale, reach for the sky. 67 00:03:09,222 --> 00:03:10,490 You got this. 68 00:03:10,490 --> 00:03:13,760 Exhale, rain it all the way down to your lunge. 69 00:03:13,760 --> 00:03:16,697 Plant the palms, you're gonna anchor through the right heel 70 00:03:16,697 --> 00:03:18,698 and inhale, lift the left leg up high. 71 00:03:18,698 --> 00:03:20,667 Three-Legged Dog. 72 00:03:20,667 --> 00:03:22,903 Beautiful, then slowly lower it. 73 00:03:22,903 --> 00:03:24,638 Inhale, look forward. 74 00:03:24,638 --> 00:03:27,707 Exhale, make your way to the top. 75 00:03:27,707 --> 00:03:30,410 Inhale, halfway lift, your version. 76 00:03:30,410 --> 00:03:31,978 Exhale to fold. 77 00:03:31,978 --> 00:03:33,843 Let a big breath out. 78 00:03:33,843 --> 00:03:36,083 Inhale, reach for the sky. 79 00:03:36,083 --> 00:03:40,987 Spread your fingertips and exhale hands to heart. 80 00:03:40,987 --> 00:03:44,424 Great, inhale, reach it up. 81 00:03:44,424 --> 00:03:47,894 Exhale, folding forward. 82 00:03:47,894 --> 00:03:49,262 Inhale, halfway lift. 83 00:03:49,262 --> 00:03:50,597 Move with your breath. 84 00:03:50,597 --> 00:03:52,896 Exhale, fold. 85 00:03:52,896 --> 00:03:55,131 Nice, step the left toes back. 86 00:03:55,131 --> 00:03:57,669 High lunge. Inhale, gather the energy. 87 00:03:57,669 --> 00:03:59,688 Be kind to your body, nice and slow, 88 00:03:59,688 --> 00:04:01,108 nice and easy. 89 00:04:01,108 --> 00:04:02,112 Then bend your back knee. 90 00:04:02,112 --> 00:04:05,178 Get your center right underneath you and then lift your heart. 91 00:04:05,178 --> 00:04:06,513 Nice, big power pose here. 92 00:04:06,513 --> 00:04:08,815 Inhale, lift, lift, lift. 93 00:04:08,815 --> 00:04:10,450 Then exhale, soft and easy. 94 00:04:10,450 --> 00:04:13,587 Open twist to the right, bent elbows. 95 00:04:13,587 --> 00:04:16,578 Great, inhale, reach up. Center. 96 00:04:16,578 --> 00:04:17,891 Exhale, rain it down. 97 00:04:17,891 --> 00:04:19,611 Awesome work. Plant the palms. 98 00:04:19,611 --> 00:04:21,928 Three-Legged Dog, you're gonna anchor through your left heel. 99 00:04:21,928 --> 00:04:25,120 Inhale, lift the right leg up high, way high. 100 00:04:25,120 --> 00:04:27,801 And then exhale, lower the right leg down. 101 00:04:27,801 --> 00:04:31,204 Great, take a couple moments here to find what feels good. 102 00:04:31,204 --> 00:04:34,137 Stretch it out, breathe deep. 103 00:04:34,137 --> 00:04:36,383 Take this time for you. 104 00:04:36,383 --> 00:04:39,045 That's why we're here. 105 00:04:39,045 --> 00:04:41,214 You got it and then you're gonna inhale, 106 00:04:41,214 --> 00:04:42,782 look forward, bend the knees. 107 00:04:42,782 --> 00:04:45,285 And maybe you try something new today in honor of our theme. 108 00:04:45,285 --> 00:04:48,188 Maybe bending the knees, inhaling to look forward and 109 00:04:48,188 --> 00:04:50,457 exhaling, lifting up. 110 00:04:50,457 --> 00:04:52,592 Maybe taking a little hop. 111 00:04:52,592 --> 00:04:54,861 Maybe not. 112 00:04:54,861 --> 00:04:57,531 When you land, take an inhale, halfway lift. 113 00:04:57,531 --> 00:04:59,866 Exhale, soften and bow. 114 00:04:59,866 --> 00:05:01,701 Inhale to reach for the sky. 115 00:05:01,701 --> 00:05:03,770 Swift but steady. 116 00:05:03,770 --> 00:05:05,772 And then exhale, hands to heart. 117 00:05:05,772 --> 00:05:06,873 Right in, we got this. 118 00:05:06,873 --> 00:05:09,534 Ready? Inhale, smile. 119 00:05:09,534 --> 00:05:12,846 Exhale, Forward Fold. 120 00:05:12,846 --> 00:05:14,181 Inhale, halfway lift. 121 00:05:14,181 --> 00:05:15,782 Meet your appropriate edge here today. 122 00:05:15,782 --> 00:05:17,484 Exhale, fold. 123 00:05:17,484 --> 00:05:20,787 Great, step the right foot back, step the left foot back. 124 00:05:20,787 --> 00:05:22,389 Inhale, shift forward. 125 00:05:22,389 --> 00:05:24,424 Exhale all the way to the belly. 126 00:05:24,424 --> 00:05:28,862 Inhale, smile as you lift up, Cobra. 127 00:05:28,862 --> 00:05:31,230 Exhale, fold. 128 00:05:31,230 --> 00:05:34,467 Inhale, Half Plank or Plank, you got this. 129 00:05:34,467 --> 00:05:36,069 Exhale, Downward Facing Dog. 130 00:05:36,069 --> 00:05:39,105 Give your thinking mind a break and let your body intelligence 131 00:05:39,105 --> 00:05:41,708 have a seat at the table. 132 00:05:41,708 --> 00:05:45,512 Maybe at the head of the table. 133 00:05:45,512 --> 00:05:49,182 Strong and steady. 134 00:05:49,182 --> 00:05:51,418 Inhale to look forward, bend the knees. 135 00:05:51,418 --> 00:05:54,321 Exhale, make your way to the top. 136 00:05:54,321 --> 00:05:57,357 Inhale to halfway lift, your version. 137 00:05:57,357 --> 00:05:59,115 Exhale to fold. 138 00:05:59,115 --> 00:06:01,227 Inhale, reach for the sky. 139 00:06:01,227 --> 00:06:02,262 You're gonna go right back into it. 140 00:06:02,262 --> 00:06:03,730 Exhale all the way down. 141 00:06:03,730 --> 00:06:05,465 Rain it down. 142 00:06:05,465 --> 00:06:07,701 Inhale, halfway lift. 143 00:06:07,701 --> 00:06:09,636 Exhale, fold. 144 00:06:09,636 --> 00:06:11,137 Now, slide the right toes back. 145 00:06:11,137 --> 00:06:13,573 Once again, we're coming to that high lunge. 146 00:06:13,573 --> 00:06:15,675 Inhale, reach for the sky. 147 00:06:15,675 --> 00:06:17,210 Big stretch, big breath. 148 00:06:17,210 --> 00:06:19,346 Draw the navel in and up here. 149 00:06:19,346 --> 00:06:22,249 Big beach ball up and overhead. 150 00:06:22,249 --> 00:06:24,150 Inhale, lift your chest. 151 00:06:24,150 --> 00:06:25,719 Exhale, open twist to the left. 152 00:06:25,719 --> 00:06:28,088 This time maybe with straight arms. 153 00:06:28,088 --> 00:06:30,390 Inhale, rise up, reach up. 154 00:06:30,390 --> 00:06:32,892 Now check it out, we're gonna pull the left hip crease up. 155 00:06:32,892 --> 00:06:34,361 Exhale, slow and steady. 156 00:06:34,361 --> 00:06:37,810 Navel draws in, trust, trust, trust in your center. 157 00:06:37,810 --> 00:06:40,561 You got it. You're gonna come all the way forward. 158 00:06:40,561 --> 00:06:42,736 Pyramid. 159 00:06:42,736 --> 00:06:45,205 Yay, step it in halfway. 160 00:06:45,205 --> 00:06:47,207 Nice and steady. 161 00:06:48,608 --> 00:06:52,145 Now from here, listen carefully, lifting up from the hip creases 162 00:06:52,145 --> 00:06:54,147 staying connected to your core, you're gonna release the 163 00:06:54,147 --> 00:06:55,982 fingertips behind your back. 164 00:06:55,982 --> 00:06:57,984 Nice and slow and steady. 165 00:06:59,986 --> 00:07:01,888 Knuckles draw down and away. 166 00:07:01,888 --> 00:07:04,224 Wink, wink and then open your chest, 167 00:07:04,224 --> 00:07:06,966 look forward, shift forward on to your right big toe. 168 00:07:07,990 --> 00:07:10,430 Pause here. 169 00:07:10,430 --> 00:07:12,896 Find that stability, that Sthira. 170 00:07:13,955 --> 00:07:18,204 And then finesse, find the ease, the Sukha. 171 00:07:18,204 --> 00:07:20,640 And then here we go, inhale in, exhale. 172 00:07:20,640 --> 00:07:22,776 Lift the right toes just a little bit off the ground. 173 00:07:22,776 --> 00:07:24,878 Engage the right glute. 174 00:07:24,878 --> 00:07:26,713 Then maybe go a little more. 175 00:07:26,713 --> 00:07:28,581 Maybe a little more, maybe a little more, 176 00:07:28,581 --> 00:07:30,583 Warrior III. 177 00:07:33,320 --> 00:07:34,237 Here we go. 178 00:07:34,237 --> 00:07:37,057 Release the fingertips, reach them all the way forward. 179 00:07:37,057 --> 00:07:38,094 One more breath here, 180 00:07:38,094 --> 00:07:41,094 lifting from the right inner thigh. 181 00:07:41,094 --> 00:07:43,830 Then trust, don't look back, look forward. 182 00:07:43,830 --> 00:07:45,532 Right toes come to the ground and we inhale, 183 00:07:45,532 --> 00:07:48,234 come back up to that nice high lunge. 184 00:07:48,234 --> 00:07:49,636 Whoa, that just happened. 185 00:07:49,636 --> 00:07:51,071 Inhale, reach up. 186 00:07:51,071 --> 00:07:52,605 Exhale, rain it all the way down. 187 00:07:52,605 --> 00:07:54,313 Nice work. Plant the palms. 188 00:07:54,313 --> 00:07:56,079 You're gonna anchor the right heel and inhale, 189 00:07:56,079 --> 00:07:58,812 lift the left leg up high, Three-Legged Dog. 190 00:07:58,812 --> 00:08:01,815 And then exhale, slowly, down with control. 191 00:08:01,815 --> 00:08:03,950 Bend the knees, inhale, look forward. 192 00:08:03,950 --> 00:08:08,025 Step, hop, float, maybe a little donkey kick up towards 193 00:08:08,025 --> 00:08:10,357 the front edge of your mat. 194 00:08:10,357 --> 00:08:13,081 Inhale, halfway lift. 195 00:08:13,081 --> 00:08:15,528 Exhale, fold. 196 00:08:15,528 --> 00:08:16,730 Beautiful. 197 00:08:16,730 --> 00:08:19,598 Inhale to reach for the sky 198 00:08:19,598 --> 00:08:21,034 and exhale, hands to heart. 199 00:08:21,034 --> 00:08:22,578 Pause here. 200 00:08:22,578 --> 00:08:24,686 Close your eyes, observe your breath. 201 00:08:28,408 --> 00:08:30,146 Notice what thoughts come up. 202 00:08:31,923 --> 00:08:33,513 And then we'll come right back to it. 203 00:08:33,513 --> 00:08:34,547 Inhale, here we go. 204 00:08:34,547 --> 00:08:36,783 Reach for the sky. 205 00:08:36,783 --> 00:08:40,019 Exhale, rain it down. 206 00:08:40,019 --> 00:08:42,054 Inhale, halfway lift, your version. 207 00:08:42,054 --> 00:08:43,590 Find length. 208 00:08:43,590 --> 00:08:46,659 And then exhale to soften and bow. 209 00:08:46,659 --> 00:08:48,561 Slide the left toes back this time. 210 00:08:48,561 --> 00:08:50,865 Front knee is bent. Inhale, high lunge. 211 00:08:50,865 --> 00:08:53,800 Strong and steady. 212 00:08:53,800 --> 00:08:55,835 Inhale, navel draws in and up. 213 00:08:55,835 --> 00:08:57,793 Create space. 214 00:08:57,793 --> 00:08:59,606 And then here we go, exhale, open twist. 215 00:08:59,606 --> 00:09:02,442 This time with straight arms. 216 00:09:02,442 --> 00:09:04,911 Inhale, reach for the sky. 217 00:09:04,911 --> 00:09:08,528 Exhale, nice and slow, peel the hip creases up. 218 00:09:08,528 --> 00:09:10,250 You're gonna paint it all the way down. 219 00:09:10,250 --> 00:09:12,152 Come to your Pyramid. 220 00:09:12,152 --> 00:09:14,379 Step the back foot in. 221 00:09:14,379 --> 00:09:15,709 Breathe. 222 00:09:15,709 --> 00:09:18,557 (inhaling and exhaling) 223 00:09:20,477 --> 00:09:22,462 Then anchor through that back heel. 224 00:09:22,462 --> 00:09:24,497 Swim the fingertips to interlace behind. 225 00:09:24,497 --> 00:09:26,266 Knuckles draw away. 226 00:09:26,266 --> 00:09:27,333 Create length. 227 00:09:27,333 --> 00:09:30,203 Create space, look forward. 228 00:09:30,203 --> 00:09:32,605 And then slight bend in that front knee and when you're ready 229 00:09:32,605 --> 00:09:34,607 come to rock just on your big toe. 230 00:09:36,476 --> 00:09:38,344 And if you feel good here, inhale in. 231 00:09:38,344 --> 00:09:41,422 Exhale, press away from your standing foot 232 00:09:41,422 --> 00:09:44,084 and begin to lift that left toe up high. 233 00:09:44,084 --> 00:09:47,017 So left inner thigh spirals up towards the sky. 234 00:09:48,401 --> 00:09:51,090 We create length by looking forward, 235 00:09:51,090 --> 00:09:52,885 reaching back, toes back. 236 00:09:52,885 --> 00:09:54,828 So way beyond the physical body here, 237 00:09:54,828 --> 00:09:57,230 the energy is reaching forward and back. 238 00:09:57,230 --> 00:10:00,033 Pulling in opposite directions. 239 00:10:00,033 --> 00:10:01,033 Then maybe you break free, 240 00:10:01,033 --> 00:10:02,469 send the fingertips forward here. 241 00:10:02,469 --> 00:10:05,131 Warrior III, breathing deep. 242 00:10:05,131 --> 00:10:07,173 Hugging front body up to meet the back body. 243 00:10:07,173 --> 00:10:08,274 You got it. 244 00:10:08,274 --> 00:10:09,609 And then look forward, don't look back. 245 00:10:09,609 --> 00:10:11,479 Trust the ground is there to catch you as you bring 246 00:10:11,479 --> 00:10:12,512 the left toes to the ground. 247 00:10:12,512 --> 00:10:16,316 Inhale, Crescent high lunge. 248 00:10:16,316 --> 00:10:18,284 And exhale to take it all the way down. 249 00:10:18,284 --> 00:10:20,186 Awesome work. 250 00:10:20,186 --> 00:10:21,621 Here we go, anchor through the left heel, 251 00:10:21,621 --> 00:10:23,156 inhale, lift the right leg up high. 252 00:10:23,156 --> 00:10:25,425 Three-Legged Dog. 253 00:10:25,425 --> 00:10:27,527 And then exhale to slowly lower. 254 00:10:27,527 --> 00:10:29,162 Awesome, take a deep breath in here, 255 00:10:29,162 --> 00:10:31,631 Downward Facing Dog. 256 00:10:31,631 --> 00:10:33,252 Lion's Breath, tongue out. 257 00:10:34,891 --> 00:10:37,911 Inhale, and exhale. 258 00:10:38,805 --> 00:10:40,940 Now from here draw your navel up to your spine. 259 00:10:40,940 --> 00:10:43,616 You're gonna slowly, imagine you're drawing 260 00:10:43,616 --> 00:10:45,144 a line up and over a hurtle. 261 00:10:45,144 --> 00:10:48,314 Come all the way up into a Plank here. 262 00:10:48,314 --> 00:10:52,252 Creating a little serpent-like energy in the spine. 263 00:10:52,252 --> 00:10:53,219 Then take it all the back. 264 00:10:53,219 --> 00:10:54,487 Navel draws in and up. 265 00:10:54,487 --> 00:10:57,557 We're gonna press into the fingertips and the knuckles and 266 00:10:57,557 --> 00:10:59,192 send it back to Downward Facing Dog. 267 00:10:59,192 --> 00:10:59,993 Two more like that. 268 00:10:59,993 --> 00:11:03,101 Navel up and in, 269 00:11:04,413 --> 00:11:06,812 come forward and then up and back. 270 00:11:08,902 --> 00:11:11,374 And then last time, up and in. You got it. 271 00:11:13,306 --> 00:11:14,874 And then from Plank to Down Dog. 272 00:11:14,874 --> 00:11:16,910 Up and back. 273 00:11:16,910 --> 00:11:19,679 Great, take a deep breath in. 274 00:11:19,679 --> 00:11:21,526 Exhale out. 275 00:11:21,526 --> 00:11:23,383 Inhale to look forward. 276 00:11:23,383 --> 00:11:26,452 Exhale to make your way to the top. 277 00:11:26,452 --> 00:11:28,555 Inhale, halfway lift. 278 00:11:28,555 --> 00:11:30,423 Exhale, fold. 279 00:11:30,423 --> 00:11:33,560 This time fingertips come to the mat and you're gonna walk your 280 00:11:33,560 --> 00:11:36,029 feet as wide as your yoga mat. 281 00:11:36,029 --> 00:11:38,064 Allow the toes to spill off. 282 00:11:38,064 --> 00:11:41,330 And we'll slowly lower the hips and center down. 283 00:11:42,790 --> 00:11:44,938 When you get there, find stability. 284 00:11:44,938 --> 00:11:47,540 You can lift the heels up. 285 00:11:47,540 --> 00:11:50,005 You can keep 'em lowered. 286 00:11:50,005 --> 00:11:52,912 You can keep the hands on the ground or you can draw the hands 287 00:11:52,912 --> 00:11:54,447 together at your heart. 288 00:11:54,447 --> 00:11:57,383 So once you find a good variation for yourself today, 289 00:11:57,383 --> 00:12:02,523 tap into a really deep, soulful breath here. Okay? 290 00:12:05,959 --> 00:12:10,096 Today's practice kind of zipping us out of our comfort zone and 291 00:12:10,096 --> 00:12:14,901 taking us on a kind of a swift ride. 292 00:12:14,901 --> 00:12:16,603 Much like some of our days, right? 293 00:12:16,603 --> 00:12:19,372 We wake up, we just want everything to be kinda smooth 294 00:12:19,372 --> 00:12:20,915 and easy and 295 00:12:22,642 --> 00:12:26,282 a lot is asked of us that maybe we don't feel prepared. 296 00:12:26,282 --> 00:12:27,480 So how do you meet that? 297 00:12:27,480 --> 00:12:29,461 How do you greet that? Breathe deep. 298 00:12:41,221 --> 00:12:42,762 And then take one more breath here, 299 00:12:42,762 --> 00:12:44,764 deep yogi squats. 300 00:12:47,066 --> 00:12:49,202 And then you'll keep the toes active and alive, 301 00:12:49,202 --> 00:12:51,850 bring the fingertips down. 302 00:12:51,850 --> 00:12:53,272 And we'll come to sit. 303 00:12:53,272 --> 00:12:55,274 You're gonna send the legs out long. 304 00:12:57,844 --> 00:13:00,013 Inhale, reach up and overhead. 305 00:13:00,013 --> 00:13:02,715 Exhale, bend the knees, send it all the way forward and down. 306 00:13:02,715 --> 00:13:04,217 So great for the back. 307 00:13:04,217 --> 00:13:05,084 Now close your eyes. 308 00:13:05,084 --> 00:13:07,954 Go into your own little private love cave here and take a couple 309 00:13:07,954 --> 00:13:11,434 breaths feeling that deep stretch in the back of the neck, 310 00:13:11,434 --> 00:13:12,745 shoulders relaxed. 311 00:13:15,124 --> 00:13:16,756 Go inward. 312 00:13:34,013 --> 00:13:36,215 And then tuck the chin into the chest, 313 00:13:36,215 --> 00:13:38,470 slowly roll it up. 314 00:13:39,696 --> 00:13:41,053 And then you're gonna (laughs), 315 00:13:41,053 --> 00:13:43,541 you're gonna come back on to your feet. 316 00:13:43,541 --> 00:13:45,621 You're gonna use your hands to just come back. 317 00:13:45,621 --> 00:13:47,627 The same way you went down, you're gonna come back to your 318 00:13:47,627 --> 00:13:50,697 squat but this time heels lifted. 319 00:13:50,697 --> 00:13:54,477 Then you'll walk the two toes together 320 00:13:54,477 --> 00:13:57,889 and work to keep the knees wide. 321 00:13:57,889 --> 00:13:59,205 So we have lots of options here. 322 00:13:59,205 --> 00:14:00,840 You can stay here opening. 323 00:14:00,840 --> 00:14:02,013 A little Froggy Pose, 324 00:14:02,013 --> 00:14:04,143 feeling that great opening in the outer hip. 325 00:14:04,143 --> 00:14:06,791 Working to open through the chest. 326 00:14:06,791 --> 00:14:10,583 Poised, fearless, can have a little nice, 327 00:14:10,583 --> 00:14:12,485 fierce focus here which is always nice. 328 00:14:14,659 --> 00:14:17,323 Breathing deep. 329 00:14:17,323 --> 00:14:20,126 Second bus stop would be to plant the palms. 330 00:14:20,126 --> 00:14:22,995 Make sure the shoulders have this beautiful outer rotation. 331 00:14:22,995 --> 00:14:25,498 That the hands are planted so mindfully, 332 00:14:25,498 --> 00:14:27,588 they have a nice, strong foundation 333 00:14:27,588 --> 00:14:30,023 to maybe lift the bum up. 334 00:14:30,023 --> 00:14:33,973 Walk the knees so that they're up in towards the armpit chest. 335 00:14:33,973 --> 00:14:38,745 And then most importantly, send your fierce gaze forward. 336 00:14:38,745 --> 00:14:40,313 So not down. 337 00:14:40,313 --> 00:14:42,148 Then from here you might rock forward. 338 00:14:42,148 --> 00:14:44,979 Creating a little shelf for your arms, maybe not. 339 00:14:44,979 --> 00:14:48,550 And then maybe one day, you lift one toe. 340 00:14:48,550 --> 00:14:50,828 And then the other. 341 00:14:50,828 --> 00:14:53,025 And then maybe one day you squeeze and lift, 342 00:14:53,025 --> 00:14:54,214 keep you gaze forward, 343 00:14:54,214 --> 00:14:57,499 claw through the fingertips and slowly lift up. 344 00:14:59,232 --> 00:15:01,534 Heart's lifting, navel's lifting. 345 00:15:01,534 --> 00:15:03,970 Breathing deep. 346 00:15:03,970 --> 00:15:06,339 Squeeze the toes up towards your bum. 347 00:15:06,339 --> 00:15:08,341 Press away from your yoga mat. 348 00:15:10,777 --> 00:15:12,802 If you fall, maybe you give it one more try 349 00:15:12,802 --> 00:15:14,435 or your just rocking back and forth 350 00:15:14,435 --> 00:15:17,507 or you're holding fierce in your Froggy Pose. 351 00:15:22,355 --> 00:15:23,890 Then we'll release wherever you are, 352 00:15:23,890 --> 00:15:26,103 we're gonna come back down to a seat 353 00:15:26,103 --> 00:15:27,593 so you'll release the hands. 354 00:15:27,593 --> 00:15:29,629 Use them to come all the way through. 355 00:15:29,629 --> 00:15:33,461 Send the legs out long 356 00:15:33,461 --> 00:15:35,868 and then inhale, reach it up. 357 00:15:35,868 --> 00:15:37,703 And exhale, fold it forward. 358 00:15:37,703 --> 00:15:39,105 Go into your cave. 359 00:15:39,105 --> 00:15:40,673 Breathe deep. 360 00:15:40,673 --> 00:15:42,675 Observe. 361 00:15:43,810 --> 00:15:45,912 Maybe you take a little sigh here if you need it. 362 00:15:45,912 --> 00:15:47,311 (sighs) 363 00:15:48,942 --> 00:15:52,448 (inhaling and exhaling) 364 00:15:53,643 --> 00:15:54,821 Good, one more breath. 365 00:15:54,821 --> 00:15:56,656 Listen, listen to the sound of your breath. 366 00:15:56,656 --> 00:15:59,929 (inhaling and exhaling) 367 00:16:01,421 --> 00:16:02,929 Alright, nice and gentle. 368 00:16:02,929 --> 00:16:07,233 Slowly release, tuck the chin, roll it up. 369 00:16:07,233 --> 00:16:09,596 From here, we're gonna bring the hands behind 370 00:16:09,596 --> 00:16:11,523 for a little support. 371 00:16:11,523 --> 00:16:12,939 You're gonna cross the right ankle, 372 00:16:12,939 --> 00:16:14,974 bring it over the top of the left thigh. 373 00:16:14,974 --> 00:16:16,876 Breathe here. 374 00:16:16,876 --> 00:16:18,878 Keep that strong focus. 375 00:16:27,486 --> 00:16:30,023 Breathe deep, toes are nice and bright 376 00:16:30,023 --> 00:16:31,684 or active, inhale. 377 00:16:31,684 --> 00:16:32,925 If you need a little more, of course, 378 00:16:32,925 --> 00:16:36,896 you just bring your bum a little closer to your heel. 379 00:16:36,896 --> 00:16:40,733 And then if you're feeling really brave and advanced, 380 00:16:40,733 --> 00:16:43,469 you can smell your toes. 381 00:16:43,469 --> 00:16:45,304 Just kidding but you know what's funny? 382 00:16:45,304 --> 00:16:47,334 No one looks cute or cool 383 00:16:47,334 --> 00:16:49,942 smelling their own toes past a certain age. 384 00:16:49,942 --> 00:16:50,977 It's just not cool. 385 00:16:50,977 --> 00:16:53,579 It just looks so funny. 386 00:16:53,579 --> 00:16:55,181 Probably regret saying that but oh well. 387 00:16:55,181 --> 00:16:55,915 Okay, here we go. 388 00:16:55,915 --> 00:16:58,417 Release, let's do the other side. 389 00:16:58,417 --> 00:17:02,021 Just hanging, keeping the heart lifted. 390 00:17:02,021 --> 00:17:04,557 Okay, if it's too tight, you just walk that heel out. 391 00:17:04,557 --> 00:17:07,534 If you want a little more, you walk it in. 392 00:17:16,502 --> 00:17:18,894 Continuing to breathe deep. 393 00:17:18,894 --> 00:17:22,375 We're coming to the near end of our practice so breathe deep, 394 00:17:22,375 --> 00:17:24,886 activate. Take your vitamins. 395 00:17:24,886 --> 00:17:26,951 Warsh it out. 396 00:17:29,531 --> 00:17:33,920 And then as you're ready, we'll slowly release. 397 00:17:33,920 --> 00:17:36,222 We're gonna come to cross-legged here, 398 00:17:36,222 --> 00:17:39,892 Sukhasana, your meditation pose. 399 00:17:39,892 --> 00:17:41,093 Wow, beautiful work. 400 00:17:41,093 --> 00:17:42,862 Sit up nice and tall. 401 00:17:42,862 --> 00:17:44,397 Take the left hand to the right knee. 402 00:17:44,397 --> 00:17:46,098 You're gonna bring the right fingertips behind. 403 00:17:46,098 --> 00:17:48,636 Nice, gentle twist. 404 00:17:48,636 --> 00:17:51,037 Breathing deep. And then come back to center. 405 00:17:51,037 --> 00:17:53,603 Same thing, take it to the other side. 406 00:17:58,444 --> 00:17:59,779 Now, bring the hands together. 407 00:17:59,779 --> 00:18:01,948 Take a deep breath in. 408 00:18:01,948 --> 00:18:04,917 On an exhale, bring the hands to fists and you're gonna bring 409 00:18:04,917 --> 00:18:07,486 your elbows out wide. 410 00:18:07,486 --> 00:18:08,854 Create this shape here. 411 00:18:08,854 --> 00:18:11,875 Kinda like strong man or woman. 412 00:18:16,262 --> 00:18:18,431 Fearless, close your eyes, lean back. 413 00:18:18,431 --> 00:18:21,167 Sit up nice and tall. 414 00:18:21,167 --> 00:18:22,601 Open through the chest, the pecs. 415 00:18:22,601 --> 00:18:24,509 Lift your heart a little more. 416 00:18:27,883 --> 00:18:31,680 And then gently release. Hands come together. 417 00:18:31,680 --> 00:18:34,816 You can open your eyes. 418 00:18:34,816 --> 00:18:36,248 You're my hero! 419 00:18:36,248 --> 00:18:38,751 Amazing, I'll see you tomorrow. 420 00:18:38,751 --> 00:18:42,054 Tomorrow's practice is a bit of a play on today's practice. 421 00:18:42,054 --> 00:18:44,526 They all are building, of course. 422 00:18:44,526 --> 00:18:45,825 But I can't wait to see you there. 423 00:18:45,825 --> 00:18:47,426 In the meantime, have an amazing day. 424 00:18:47,426 --> 00:18:50,561 I love you so much. Thumbs to third eye. 425 00:18:50,561 --> 00:18:51,834 We bow. 426 00:18:51,834 --> 00:18:54,190 Namaste. 427 00:18:56,819 --> 00:19:00,930 (uplifting music)