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- Hello my darling 
friends and welcome to TRUE,

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your 30 day yoga journey.

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It's Day 29, my lucky number,
and you've got to be brave.

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Let's get started.

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(uplifting music)

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Okay pals, let's begin 
in a nice, comfortable seat.

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Once you get down on the ground,

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just take a moment 
to get settled in

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and when you're
ready sit up nice and tall.

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Relax your shoulders down.

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Close your eyes.

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And start to listen.

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Part of what really just

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amazes me about this journey

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that we're on together,

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and this practice,
and this generous act of showing

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up for yourself 
every day for 30 days,

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part of what is so amazing to
me is just the amount of bravery

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and guts it takes to show up

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and really look inside 
and see who's there.

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You know, the practice doesn't
always align with your energy or

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your mood or your schedule 
but when you get there,

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you have this opportunity to
either really take advantage and

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look and see what's going on
today or to kind of sit on the

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sidelines and 
just get through it.

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And one way brings you closer,
more in touch with yourself.

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So leaning into this idea of
just getting to know yourself,

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your true self and trusting that

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just by showing up you have the

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opportunity to say 
yes to that conversation.

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So one of the ways 
we do that, of course,

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is by starting with the breath
to really listen to the sound of

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the breath to kind 
of help anchor the mind.

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I kicked your butt a 
little bit yesterday,

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so today's practice will be a
little more well-balanced but

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I encourage you to be brave.

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Really see what 
are you feeling today.

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Draw the hands 
together at the heart.

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And consider the fact 
that everything is constantly

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changing so where 
you were yesterday

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is not gonna be 
where you are today.

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You can feel one thing in one
moment and then the next moment

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you can feel 
something entirely different.

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You can be sure of 
something in one breath,

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and then completely 
contradict it in the next.

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Take a moment 
to blanket yourself

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in love and appreciation.

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For being brave enough 
to show up here and listen.

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Gently bow the 
head to the heart,

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start to get a nice 
stretch in the back of the neck.

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And then slowly we'll
lift the head, open the eyes,

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bring the fingertips
to the earth.

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Ready? Inhale, 
reach for the sky.

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Slow and steady.

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Lengthen through the side body.

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Exhale, float it down.

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Inhale, reach for the sky.

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And exhale, float it down.

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Inhale, reach.

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And exhale down and now start
to integrate the neck by maybe

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moving the nose in line 
with the arms or the hands,

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excuse me.

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Synchronizing breath 
and body, inhale

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and exhale. 
Great, one more time.

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Inhale, and exhale.

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Great from here, 
walk the fingertips

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a little bit behind you.

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You're gonna uncross 
the legs and just have

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one foot in front 
of the other here.

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It doesn't matter which one.

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Then we're gonna turn the 
fingertips face in and then

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bring the palms 
to the earth, lean back.

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And then a big heart opener
here as you loop the shoulders,

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inhale, lift the chest, 
stay here or

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option to lift 
the hip points forward.

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Think about them going 
forward rather than up.

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Big stretch as you inhale, and
then exhale all the way back.

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You're gonna take it forward.

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All the way, walking 
the fingertips forward.

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Stretching through the hip.

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And then come 
all the way back up.

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Great, just switch the legs.

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So opposite foot comes in.

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And then we'll swim 
the fingertips behind.

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Fingertips towards the body.

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Plant the palms from there,
loop the shoulders,

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lift the chest, 
long puppy belly here.

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Lift your heart and 
then you can stay there.

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If you're kinda tight 
through the shoulders,

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you'll be nice and toasty here.

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But if you like, you can 
lift the hip points forward,

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go a little deeper.

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Lift the sternum up.

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Heart up, chin up, 
claw through the fingertips

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and then slowly release.

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Awesome.

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Now coming forward once again,

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fingertips or forearms
come forward.

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Breathing deep

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and then slowly coming back up.

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Awesome.

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From here, we'll send 
the legs out long.

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Take a deep breath,
reach for the sky.

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Bend the knees and exhale,
draping belly over the thighs.

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Round the head.

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Come into your private 
love cave here and

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listen to the 
sound of your breath.

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You can massage your 
feet a little bit here,

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pop your toes.

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(exhales)

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Settle in.

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Then slowly draw 
your chin to your chest,

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roll it up. We'll come 
onto the feet here.

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Prepare for Table so you're
gonna bring the palms back,

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fingertips towards 
the body again.

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Wrap the shoulder blades around,
lift your chest and here we go.

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Inhale in, exhale 
press into the feet,

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lift the hips forward,
shins forward.

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Chin up, chest up,
breathing deep.

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Try to think about sending your

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sits bones towards 
the backs of your knees.

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Don't let the 
knees come out here.

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One more breath.

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And then slowly release.

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Come to the bum.
We'll lift the legs.

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We're gonna across one ankle
over the other and come all the

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way through to all fours.

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When you get there, 
inhale drop the belly,

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open the chest.

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And exhale, round 
through the spine.

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Close your eyes.

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Inhale, stretch it out,
drop the belly,

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tailbone up.

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And exhale rounding through.

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Now inhale, neutral spine,
curl the toes under.

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Walk the hands out as wide as
you mat here and then peel up,

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Downward Dog from there.

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Take a second to peddle it out.

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And then find stillness.

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Claw through the fingertips.

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Inhale lots of love in.

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Exhale, lots of love out.

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Inhale, lift the 
right leg up high.

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Exhale, squeeze.

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Knee to nose then step your
right foot all the way up.

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Lower the back knee, inhale.

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Hands come to the 
heart as you press up.

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Take a deep breath in here.

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And a long breath out.

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Then come all the way back down.

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Plant the palms.

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Step it back to 
Plank or Half Plank.

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Strong and steady.

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Downward Facing Dog, nice.

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Deep breath in, long breath out.

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Inhale, lift left leg up high.

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Exhale, shift it forward,
squeeze knee to nose.

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You got it.

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Then step it up, 
lower the right knee.

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Hands come together, 
Anjuli Mudra.

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We power up, press up.

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Inhale in here, cycle 
of breath, nice and full.

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Exhale out.

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Inhale in again.

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And exhale to release.

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Beautiful, plant the palms, step
it back to Plank or Half Plank.

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Breathing deep.

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Inhale in, exhale 
Downward Facing Dog.

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Take a deep breath in.

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Long breath out.

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Inhale to look forward.

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Exhale to make your 
way there, nice and easy,

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nice and easy.

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And from here 
inhale, halfway lift.

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And exhale to soften and fold.

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Tuck the chin, 
roll it up nice and slow.

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Lift your heart, come into your

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best and most 
beautiful Mountain Pose.

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And on your next inhale,
reach for the sky.

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Right hand's gonna grab the left
wrist and we're gonna think

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up and over, side body stretch.

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Inhale to come back to center.

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Switch and exhale,
side body stretch.

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Inhale to come back up.

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Exhale to take 
it all the way down.

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Inhale, halfway lift.

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Good, exhale, fold.

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Great from here, bend 
the knees, plant the palms,

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step it back to 
Plank or Half Plank.

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Then then look forward,
shift forward,

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hug the elbows into 
the side body and

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then slowly lower 
down the belly.

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Inhale, Cobra, Bhujangasana.

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Exhale to release.

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Inhale, Half Plank or Plank.

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Exhale, Downward Facing Dog.

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Send the hips up high.

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Inhale, lift the 
right leg up high.

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Exhale, step it all the way.

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Pivot on the back foot.

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Now, check it out.

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Hands are gonna come to the
heart and then you're gonna take

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'em behind the ears 
and rock that Warrior I.

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Press into the 
knife edge your back foot,

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engage the left inner thigh.

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And then own it.

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Pull the thumbs back.

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Give yourself lots of space.

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Inhale, lift the chest.

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Exhale, from your 
center, Warrior II.

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Strong and steady.

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There's a tendency sometimes in
Warrior II to reach forward so

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stack the spine.

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Make sure there's a nice
clear energetic highway here.

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(chuckles) And then 
right fingertips reach

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forward, up and back.

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We take it all 
the way back, inhale.

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Today we're gonna exhale,

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cartwheel it all the way
through to your twist.

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Pivot on the back foot, inhale.

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Right fingertips 
reach up towards the sky.

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Lift the left 
back knee up, up, up.

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And then exhale, 
bring it down, plant the palms.

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Now, option here to do a
one-legged vinyasa so you can

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keep the right toes lifted if
you like as you shift forward,

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belly to Cobra or 
Chaturanga to Up Dog.

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Just a fun little option, open
the chest as you breath in

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and then exhale, 
Plank or Half Plank.

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Take a deep breath in,
Downward Facing Dog.

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Nice, inhale lift 
the left leg up high.

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Exhale, squeeze 
and shift forward.

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Strong and steady.

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Step it up, 
pivot on the back foot.

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Hands come together 
first, Warrior I.

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And then take 
'em behind the ears,

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have some fun as 
you rise up strong.

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Open, open.

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Breathing deep.

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Inhale in, exhale, Warrior II,
from your center.

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Pull the pinkies back, lift up
from the base of the spine

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then when you're ready 
inhale, Peaceful Warrior.

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Send it all the way back.

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Big stretch, big breath.

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And then cartwheel 
all the way through.

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Pivot on the back foot,

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plant the right hand 
and find your twist.

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Left fingertips to the sky.

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Big breath in, you got it.

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Exhale, bring it down.

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Option for one-legged
vinyasa here, Eka Pada.

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You're gonna send the 
left toes back or lift 'em up.

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And then slowly moving with
your breath, find your vinyasa.

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We will meet in 
Downward Facing Dog.

254
00:13:09,455 --> 00:13:13,806
Take a deep breath in 
and a long breath out.

255
00:13:15,420 --> 00:13:17,296
Then inhale to look forward and

256
00:13:17,296 --> 00:13:20,437
exhale to make 
your way to the top.

257
00:13:20,437 --> 00:13:22,602
Inhale, halfway lift.

258
00:13:22,602 --> 00:13:24,437
Exhale, fold.

259
00:13:24,437 --> 00:13:27,086
This time bend 
your knees generously,

260
00:13:27,086 --> 00:13:30,309
and you're gonna slowly 
sweep the fingertips forward,

261
00:13:30,309 --> 00:13:33,312
bend, bend, bend the 
knees so nice and low,

262
00:13:33,312 --> 00:13:34,714
send the hips back.

263
00:13:34,714 --> 00:13:37,483
Really sink you 
bum down in space.

264
00:13:37,483 --> 00:13:39,085
Utkatasana.

265
00:13:39,085 --> 00:13:40,787
Then inhale, reach forward.

266
00:13:40,787 --> 00:13:43,923
Exhale, send the fingertips
back, airplane arms.

267
00:13:43,923 --> 00:13:46,125
Inhale, to reach forward.

268
00:13:46,125 --> 00:13:47,660
Exhale, airplane arms.

269
00:13:47,660 --> 00:13:48,528
One more time, you got it.

270
00:13:48,528 --> 00:13:50,163
Inhale, reach forward.

271
00:13:50,163 --> 00:13:52,498
Exhale, airplane arms.

272
00:13:52,498 --> 00:13:54,634
And then slowly, 
straighten the legs.

273
00:13:54,634 --> 00:13:56,355
Release everything, let it go.

274
00:13:57,802 --> 00:14:01,174
Inhale in through the nose.

275
00:14:01,174 --> 00:14:02,975
And exhale out 
through the nose or mouth,

276
00:14:02,975 --> 00:14:05,093
really empty, empty, empty.

277
00:14:07,001 --> 00:14:09,749
Nice, inhale, halfway lift.

278
00:14:09,749 --> 00:14:12,418
Exhale to soften and bow.

279
00:14:12,418 --> 00:14:14,587
Inhale to reach for the sky.

280
00:14:14,587 --> 00:14:18,157
Press down through the earth, 
reach up high and exhale,

281
00:14:18,157 --> 00:14:20,760
hands to heart.

282
00:14:20,760 --> 00:14:21,894
Take a deep breath in here.

283
00:14:21,894 --> 00:14:23,896
Observe your breath.

284
00:14:24,831 --> 00:14:27,400
And use your exhale to 
relax the shoulders down.

285
00:14:30,527 --> 00:14:32,772
Nice.

286
00:14:32,772 --> 00:14:36,376
Now, gently shifting
your weight to your left foot.

287
00:14:36,376 --> 00:14:38,177
Inhale, peel the right knee up.

288
00:14:38,177 --> 00:14:40,413
You can also just keep the
right big toe on the ground for

289
00:14:40,413 --> 00:14:42,582
stability and work here.

290
00:14:42,582 --> 00:14:45,651
Peel the right knee up, 
and then from your center,

291
00:14:45,651 --> 00:14:48,521
nice and slow, be brave, 
we're gonna kick it back.

292
00:14:48,521 --> 00:14:50,022
Look forward.

293
00:14:50,022 --> 00:14:52,825
Keep the sternum 
lifting to the thumbs.

294
00:14:52,825 --> 00:14:53,526
Just check it out.

295
00:14:53,526 --> 00:14:56,128
Again, big toe can be on the
ground the whole time here.

296
00:14:56,128 --> 00:14:58,160
It's meant to 
challenge you just a bit.

297
00:14:58,160 --> 00:15:00,299
And then slowly 
bring it back all the way,

298
00:15:00,299 --> 00:15:02,879
standing one-legged Tadasana.

299
00:15:02,879 --> 00:15:04,023
Yes.

300
00:15:04,023 --> 00:15:07,261
And then kick it out,
twice more, we got this.

301
00:15:08,775 --> 00:15:12,645
And then bring 
it back up, nice and slow.

302
00:15:12,645 --> 00:15:14,280
Strengthening 
through that standing leg.

303
00:15:14,280 --> 00:15:16,916
And then on this third one,
we're gonna add airplane arms.

304
00:15:16,916 --> 00:15:19,318
Send it out.

305
00:15:19,318 --> 00:15:22,088
Nice, breathe deep here.

306
00:15:22,088 --> 00:15:25,258
Right inner thigh 
rotates up towards the sky.

307
00:15:25,258 --> 00:15:27,593
Great, then bring it 
all the way back up and in,

308
00:15:27,593 --> 00:15:28,461
squeeze and lift.

309
00:15:28,461 --> 00:15:30,029
You're gonna cross 
the right ankle over

310
00:15:30,029 --> 00:15:31,964
the top of the left thigh.

311
00:15:31,964 --> 00:15:32,899
Wow, amazing.

312
00:15:32,899 --> 00:15:35,272
Stay here, 
lengthen tailbone down or

313
00:15:35,272 --> 00:15:36,869
begin to bend that standing leg.

314
00:15:36,869 --> 00:15:38,374
You can take some options here.

315
00:15:38,374 --> 00:15:40,173
If a Forward Fold's 
in your practice,

316
00:15:40,173 --> 00:15:41,307
you can take that here.

317
00:15:41,307 --> 00:15:44,610
And then one day, you might even
find a little arm balance here.

318
00:15:44,610 --> 00:15:47,759
Kicking left toes out.

319
00:15:47,759 --> 00:15:50,622
Everyone's like ha, ha, ha, ha.

320
00:15:50,622 --> 00:15:52,151
I laugh in the face of danger.

321
00:15:52,151 --> 00:15:53,319
Ha, ha, ha, ha.

322
00:15:53,319 --> 00:15:54,554
Let's come back up.

323
00:15:54,554 --> 00:15:56,248
One-legged Tadasana.

324
00:15:56,248 --> 00:15:58,057
And we'll plant 
the right foot down.

325
00:15:58,057 --> 00:15:59,759
Meet all of our 
homies there, standing.

326
00:15:59,759 --> 00:16:03,930
(laughs) Alright, 
trust the process.

327
00:16:03,930 --> 00:16:05,264
Here we go.

328
00:16:05,264 --> 00:16:07,266
Shifting to the right foot now.

329
00:16:08,768 --> 00:16:10,703
Be brave and being 
brave doesn't mean oh,

330
00:16:10,703 --> 00:16:12,805
just do the pose.

331
00:16:12,805 --> 00:16:16,876
Be brave means be willing to
stick with it for the greater

332
00:16:16,876 --> 00:16:18,678
good of just self-discovery.

333
00:16:20,419 --> 00:16:21,314
Here we go.

334
00:16:21,314 --> 00:16:23,816
Lifting left knee up.

335
00:16:23,816 --> 00:16:25,957
Be kind.

336
00:16:25,957 --> 00:16:27,253
Inhale.

337
00:16:27,253 --> 00:16:28,621
Exhale, slow and steady.

338
00:16:28,621 --> 00:16:29,989
Kick it out.

339
00:16:29,989 --> 00:16:31,357
Lift your sternum 
to your thumbs.

340
00:16:31,357 --> 00:16:33,459
Lots of length in the neck here.

341
00:16:33,459 --> 00:16:34,827
Lots of awareness.

342
00:16:34,827 --> 00:16:36,162
Then slowly bringing it back.

343
00:16:36,162 --> 00:16:38,564
Press into your 
right heel, squeeze.

344
00:16:38,564 --> 00:16:41,901
Upper abdominals and lower belly
come to kiss in the center.

345
00:16:41,901 --> 00:16:43,135
Here we go, twice more.

346
00:16:43,135 --> 00:16:45,137
Nice and slow.

347
00:16:46,405 --> 00:16:50,710
Working on balance,
building strength.

348
00:16:50,710 --> 00:16:52,712
Coordination.

349
00:16:54,447 --> 00:16:57,283
And then on your last one,
let's go airplane arms.

350
00:16:57,283 --> 00:16:59,185
Heart goes forward,
leg kicks back.

351
00:16:59,185 --> 00:17:01,320
We send the fingertips back,
press your palms into an

352
00:17:01,320 --> 00:17:04,089
imaginary surface here to 
create a little resistance.

353
00:17:04,089 --> 00:17:07,059
Find that yielding 
as you press away.

354
00:17:07,059 --> 00:17:09,362
Left inner thigh 
rotates towards the sky.

355
00:17:09,362 --> 00:17:11,597
Spread the left toes,
you got this.

356
00:17:11,597 --> 00:17:13,266
Hug the lower ribs in.

357
00:17:13,266 --> 00:17:17,403
Upper body or front body rising
up to meet the back body and

358
00:17:17,403 --> 00:17:19,070
then slowly bring it back in.

359
00:17:19,070 --> 00:17:21,339
Palms come together,
one-legged Tadasana.

360
00:17:21,339 --> 00:17:22,508
Awesome work.

361
00:17:22,508 --> 00:17:24,542
Cross the left ankle 
over the top the right thigh.

362
00:17:24,542 --> 00:17:25,678
You can also use something to

363
00:17:25,678 --> 00:17:29,615
balance on in 
this sequence, of course.

364
00:17:29,615 --> 00:17:34,297
And then here, maybe bend,
that standing knee.

365
00:17:34,297 --> 00:17:36,742
Keep the toes alive.
Maybe you come forward.

366
00:17:39,896 --> 00:17:40,793
Maybe you're like,

367
00:17:40,793 --> 00:17:42,862
"You know, one day I might 
want to try that arm balance.

368
00:17:42,862 --> 00:17:47,141
"So I'm just gonna be really
patient and kind to my body here

369
00:17:47,141 --> 00:17:49,621
"and see how it all unfolds."

370
00:17:55,207 --> 00:17:57,076
Then, wherever you are,
take a deep breath in.

371
00:17:57,076 --> 00:18:00,446
Use an exhale to contract navel
to spine and help you come back

372
00:18:00,446 --> 00:18:03,182
to that standing one-legged
Tadasana and release which is

373
00:18:03,182 --> 00:18:05,818
where we'll meet all 
together in the Mountain Pose.

374
00:18:05,818 --> 00:18:08,120
Here we go, big inhale 
to reach for the sky.

375
00:18:08,120 --> 00:18:10,289
Second to last day, 
clap the palms together.

376
00:18:10,289 --> 00:18:12,697
Jai Namaste!
Don't be shy. (claps)

377
00:18:12,697 --> 00:18:13,593
And then down you go.

378
00:18:13,593 --> 00:18:17,038
That's the victorious 
namaste, Forward Fold.

379
00:18:17,038 --> 00:18:19,638
Inhale, halfway lift.

380
00:18:19,638 --> 00:18:22,902
Exhale, soften and bow.

381
00:18:22,902 --> 00:18:24,370
Bend the knees, plant the palms.

382
00:18:24,370 --> 00:18:27,406
Step it back to Plank, 
just for one breath.

383
00:18:27,406 --> 00:18:29,675
And then exhale, 
lower to the knees.

384
00:18:29,675 --> 00:18:32,378
Take a quick Child's Pose here,
send the hips back.

385
00:18:32,378 --> 00:18:34,146
Inhale, look forward.

386
00:18:34,146 --> 00:18:37,083
Exhale, rounding in.

387
00:18:37,083 --> 00:18:39,952
Bow the head, melt your heart.

388
00:18:39,952 --> 00:18:41,483
Close your eyes here.

389
00:18:41,483 --> 00:18:44,490
Again, blanket 
yourself in love, appreciation.

390
00:18:49,790 --> 00:18:51,263
And if that's a 
new concept for you and

391
00:18:51,263 --> 00:18:53,633
it feels weird and sounds
cheesy I just want to honor that

392
00:18:53,633 --> 00:18:58,170
because it took me years for
that to become just kind of

393
00:18:58,170 --> 00:19:00,509
regular, go-to language.

394
00:19:00,509 --> 00:19:04,777
But Lord, almighty, am I glad
that I experimented with that

395
00:19:04,777 --> 00:19:07,480
because it has paid off.

396
00:19:07,480 --> 00:19:09,482
And I hope it does 
for you too, my friend.

397
00:19:12,351 --> 00:19:13,986
As you're ready, 
slowly carve a line with

398
00:19:13,986 --> 00:19:16,088
your nose to look forward.

399
00:19:16,088 --> 00:19:17,990
We'll come to rise up.

400
00:19:17,990 --> 00:19:19,458
Flip the palms face up.

401
00:19:19,458 --> 00:19:22,962
So if sitting on the knees 
is not your thing, I dig.

402
00:19:22,962 --> 00:19:26,365
You can just come to sit in a
nice cross-legged position.

403
00:19:26,365 --> 00:19:28,267
Take a deep breath in and

404
00:19:28,267 --> 00:19:31,230
use that exhale to relax
your shoulders down.

405
00:19:41,480 --> 00:19:43,421
Okay, good.
Take a deep breath in.

406
00:19:43,421 --> 00:19:46,619
Lift a little energy up from
the base of the spine and as you

407
00:19:46,619 --> 00:19:50,322
exhale you're gonna take a
nice, easy twist to the left.

408
00:19:50,322 --> 00:19:53,217
Keep your shoulders relaxed.

409
00:19:53,217 --> 00:19:55,443
And then bring it 
back through center.

410
00:19:55,443 --> 00:19:58,768
Nice, easy twist to the right.

411
00:20:00,399 --> 00:20:02,401
You're gonna bring 
it back to center.

412
00:20:02,401 --> 00:20:04,637
We're gonna come all 
the way through to a seat.

413
00:20:07,606 --> 00:20:11,477
Send the legs out long, 
feel the blood flow flush.

414
00:20:11,477 --> 00:20:14,448
You can even see it 
probably in your toes.

415
00:20:14,448 --> 00:20:17,249
And we'll inhale, reach 
back up towards the sky.

416
00:20:17,249 --> 00:20:18,484
Bend your knees, and exhale,

417
00:20:18,484 --> 00:20:21,320
drape your belly over 
the tops of your thighs.

418
00:20:21,320 --> 00:20:24,323
Bow the head in, and then 
in time you can work to

419
00:20:24,323 --> 00:20:26,325
straighten the legs here.

420
00:20:42,007 --> 00:20:44,143
Great, lift the corners
of the mouth, just slightly.

421
00:20:44,143 --> 00:20:45,945
Tuck the chin.

422
00:20:45,945 --> 00:20:48,873
Slowly roll it up.

423
00:20:48,873 --> 00:20:50,750
You're gonna come all 
the way on to your back.

424
00:20:50,750 --> 00:20:52,985
Take your time getting there.

425
00:20:52,985 --> 00:20:55,521
When you get there, snuggle your
shoulder blades underneath your

426
00:20:55,521 --> 00:21:00,159
heart space and then give 
yourself a great big hug by

427
00:21:00,159 --> 00:21:03,131
hugging the knees all the 
way up towards your chest.

428
00:21:09,368 --> 00:21:13,339
Then, close your 
eyes and find stillness.

429
00:21:13,339 --> 00:21:15,207
And see if you can, 
with your eyes closed,

430
00:21:15,207 --> 00:21:17,810
really imagine your 
yoga mat just rising up

431
00:21:17,810 --> 00:21:19,912
to meet your back body.

432
00:21:19,912 --> 00:21:24,116
Supporting your spine, this line
that literally holds you up.

433
00:21:24,116 --> 00:21:26,562
(exhales)

434
00:21:40,686 --> 00:21:42,938
Then hold on 
to your right knee,

435
00:21:42,938 --> 00:21:47,406
and you're gonna send your
left leg out just to hover.

436
00:21:47,406 --> 00:21:50,376
Inhale in, exhale, peel 
the nose up towards the knee.

437
00:21:50,376 --> 00:21:53,712
Keep it chill, calm the face.

438
00:21:55,462 --> 00:21:57,683
And then gently 
release and switch.

439
00:21:57,683 --> 00:22:01,120
Left knee comes in, 
right leg goes out to hover.

440
00:22:01,120 --> 00:22:02,721
Nice and easy, inhale.

441
00:22:02,721 --> 00:22:04,190
Scoop the tailbone up.

442
00:22:04,190 --> 00:22:05,958
And then exhale, 
navel draws down

443
00:22:05,958 --> 00:22:08,994
and nose lifts 
up towards the knee.

444
00:22:08,994 --> 00:22:11,864
Keep the shoulders relaxed.

445
00:22:11,864 --> 00:22:13,866
Breathing deep.

446
00:22:16,769 --> 00:22:18,304
Use an exhale to release.

447
00:22:18,304 --> 00:22:19,171
Bring your right knee up.

448
00:22:19,171 --> 00:22:21,674
You're gonna catch your 
knees with your palms here.

449
00:22:21,674 --> 00:22:23,826
And now you're gonna 
allow your lower back to come

450
00:22:23,826 --> 00:22:25,611
up off the mat. 
Should feel really good.

451
00:22:25,611 --> 00:22:27,880
So you can shimmy 
your shoulder blades

452
00:22:27,880 --> 00:22:29,081
underneath your heart space.

453
00:22:29,081 --> 00:22:32,851
Let there be a little bridge
so your hand could go through

454
00:22:32,851 --> 00:22:34,653
underneath and 
then palms to the knees.

455
00:22:34,653 --> 00:22:36,455
Just gonna soften 
through the feet here

456
00:22:36,455 --> 00:22:38,530
and reach the knees forward.

457
00:22:38,530 --> 00:22:41,026
And then once again, 
tap into that inner smile

458
00:22:41,026 --> 00:22:43,395
and take a deep breath in.

459
00:22:43,395 --> 00:22:48,734
And you might realize here,
just become completely absorbed,

460
00:22:48,734 --> 00:22:52,805
delighted in the fact 
you have now cultivated

461
00:22:52,805 --> 00:22:55,147
a legit at-home yoga practice.

462
00:22:57,910 --> 00:22:59,712
Amazing.

463
00:22:59,712 --> 00:23:02,214
Take a deep breath in.

464
00:23:02,214 --> 00:23:07,119
Uniting breath and 
body with your true self.

465
00:23:07,119 --> 00:23:09,297
Release the feet to the ground.

466
00:23:09,297 --> 00:23:11,490
You're gonna take the
knees to one side, any side.

467
00:23:13,096 --> 00:23:15,780
And then the other.

468
00:23:15,780 --> 00:23:17,830
And then keep 
rocking back and forth,

469
00:23:17,830 --> 00:23:21,867
back and forth, 'til you
extend the legs all the way out.

470
00:23:21,867 --> 00:23:24,703
And then get really comfy
here once the legs come out.

471
00:23:24,703 --> 00:23:26,505
Just really sprawl out.

472
00:23:26,505 --> 00:23:28,923
Take up some space.

473
00:23:28,923 --> 00:23:31,233
(exhales)

474
00:23:33,712 --> 00:23:35,714
And then we're 
gonna let everything go.

475
00:23:37,816 --> 00:23:40,586
So, no matter 
where you are today,

476
00:23:40,586 --> 00:23:45,591
see if you can bring yourself to
stillness and allow yourself

477
00:23:47,773 --> 00:23:51,230
to close your eyes and for just

478
00:23:51,230 --> 00:23:54,174
but a minute of your lifetime,

479
00:23:56,135 --> 00:24:00,773
see if you can 
release and let go.

480
00:24:03,152 --> 00:24:05,190
The mantra here is allow.

481
00:24:06,520 --> 00:24:10,215
Release and let 
go and allow, release,

482
00:24:10,215 --> 00:24:14,820
let go requires 
a certain bravery.

483
00:24:17,289 --> 00:24:19,291
A trust.

484
00:24:20,592 --> 00:24:25,056
A willingness to surrender.

485
00:24:42,014 --> 00:24:45,184
Awesome work today 
my darling friends.

486
00:24:45,184 --> 00:24:47,953
I'm so very honored to 
be on this journey with you.

487
00:24:47,953 --> 00:24:51,357
Bring the palms 
together as you're ready.

488
00:24:51,357 --> 00:24:54,426
Enjoy the rest of 
your day or evening.

489
00:24:54,426 --> 00:24:58,430
I love you guys so much and
tomorrow is our final day,

490
00:24:58,430 --> 00:25:00,068
a very special day indeed.

491
00:25:00,068 --> 00:25:03,190
(laughs) I'm already 
getting emotional.

492
00:25:03,190 --> 00:25:05,642
I look forward 
to seeing you then.

493
00:25:05,642 --> 00:25:07,153
Take good care.

494
00:25:07,153 --> 00:25:09,555
Namaste.

495
00:25:09,555 --> 00:25:13,470
(uplifting music)