1
00:00:00,619 --> 00:00:02,400
- Hey everyone and welcome to True,

2
00:00:02,400 --> 00:00:06,059
your 30 day yoga journey,
salud, it's day seven.

3
00:00:06,059 --> 00:00:07,360
Today we're gonna get our heart rate up

4
00:00:07,360 --> 00:00:10,629
and we're gonna focus on
insight through repetition.

5
00:00:10,629 --> 00:00:14,537
So hop into something comfy,
and let's get started.

6
00:00:14,537 --> 00:00:17,787
(upbeat new age music)

7
00:00:23,474 --> 00:00:25,534
Alright my friends, let's begin today

8
00:00:25,534 --> 00:00:29,117
in a nice, comfortable
seat of your choice.

9
00:00:30,425 --> 00:00:32,294
As you come into your seat, take a second

10
00:00:32,294 --> 00:00:35,084
to get settled in, and we're gonna place

11
00:00:35,084 --> 00:00:38,613
just one palm on top of
the other, really easy,

12
00:00:38,613 --> 00:00:41,004
in your lap, and you'll start to

13
00:00:41,004 --> 00:00:43,985
lengthen up through the spine.

14
00:00:43,985 --> 00:00:48,152
Sit up as tall as you can,
and relax your shoulders down.

15
00:00:51,414 --> 00:00:54,676
Just take a moment to
allow your energy to settle

16
00:00:54,676 --> 00:00:58,384
here in this moment, I like the image

17
00:00:58,384 --> 00:01:00,134
of like a snow globe,

18
00:01:02,763 --> 00:01:04,413
shake it up, shake it up, and boom,

19
00:01:04,413 --> 00:01:07,595
now I've landed here, and
the snow begins to fall.

20
00:01:07,595 --> 00:01:10,643
Or if you prefer glitter we can do that.

21
00:01:10,643 --> 00:01:14,810
Whatever it is, just allowing
the dust even to settle.

22
00:01:18,383 --> 00:01:21,403
And if you notice that your mind is

23
00:01:21,403 --> 00:01:23,875
kind of busy today, then today's practice

24
00:01:23,875 --> 00:01:28,042
is gonna be quite good for
you, working with repetition,

25
00:01:31,363 --> 00:01:33,946
in order to

26
00:01:35,405 --> 00:01:38,543
create insight.

27
00:01:38,543 --> 00:01:42,210
And eventually find
freedom within the form.

28
00:01:45,755 --> 00:01:48,505
Gently bow the head to the heart,

29
00:01:51,024 --> 00:01:54,624
and think of something that
you would like to toast to,

30
00:01:54,624 --> 00:01:58,791
to cheers to, I made the joke about salud,

31
00:02:00,925 --> 00:02:05,059
cheers to your health,
or is there something

32
00:02:05,059 --> 00:02:09,273
more specific that you'd
like to bow to, cheers to,

33
00:02:09,273 --> 00:02:11,353
and dedicate your practice to today?

34
00:02:11,353 --> 00:02:14,520
Take a moment to explore that thought.

35
00:02:25,684 --> 00:02:28,267
And then take a deep breath in,

36
00:02:29,243 --> 00:02:31,815
and as you exhale open
your eyes, lift your chin,

37
00:02:31,815 --> 00:02:35,122
if something came up,
awesome, let's move with that.

38
00:02:35,122 --> 00:02:37,284
If nothing came up, that's okay.

39
00:02:37,284 --> 00:02:38,494
Alright, we're gonna come all the way

40
00:02:38,494 --> 00:02:40,422
into downward facing dog, here we go,

41
00:02:40,422 --> 00:02:43,494
take your time getting
there, move nice and slow,

42
00:02:43,494 --> 00:02:45,827
move like you love yourself.

43
00:02:47,313 --> 00:02:50,178
Plant the palms with so much attention

44
00:02:50,178 --> 00:02:51,856
and awareness, claw
through the fingertips,

45
00:02:51,856 --> 00:02:54,089
and lift the hips up
high, we'll start to pedal

46
00:02:54,089 --> 00:02:57,479
it out right away here,
shake the head loose,

47
00:02:57,479 --> 00:03:00,937
find what feels good,
listen to your body today,

48
00:03:00,937 --> 00:03:03,687
listen to your heart, your truth.

49
00:03:07,989 --> 00:03:12,159
And to do that we'll start
to create an audible breath,

50
00:03:12,159 --> 00:03:14,338
something you can anchor the mind in,

51
00:03:14,338 --> 00:03:19,130
help anchor the mind, that
could be busy thoughts

52
00:03:19,130 --> 00:03:22,547
wandering here and there, totally normal.

53
00:03:23,919 --> 00:03:26,098
So we use the sound of our breath

54
00:03:26,098 --> 00:03:28,309
to keep returning back on home.

55
00:03:28,309 --> 00:03:30,918
Alright, bend the knees, lift the heels,

56
00:03:30,918 --> 00:03:33,530
come onto the toes, inhale, look forward,

57
00:03:33,530 --> 00:03:36,530
and exhale make your way to the top.

58
00:03:38,039 --> 00:03:40,308
Relax the weight of the head over, shake

59
00:03:40,308 --> 00:03:44,141
the head loose a couple
times, left and right.

60
00:03:45,229 --> 00:03:46,729
Find your footing.

61
00:03:50,027 --> 00:03:51,944
Nice deep breaths here.

62
00:03:57,616 --> 00:03:59,159
Then we'll bend the knees generously,

63
00:03:59,159 --> 00:04:01,250
belly comes to the tops of the thighs,

64
00:04:01,250 --> 00:04:03,159
tuck the chin into the chest,

65
00:04:03,159 --> 00:04:05,992
and you got it, slowly roll it up.

66
00:04:10,690 --> 00:04:13,023
Press firmly into your feet,

67
00:04:14,297 --> 00:04:17,178
gently draw some energy up
from the base of the spine,

68
00:04:17,178 --> 00:04:20,809
lengthen through the
crown, and here you go.

69
00:04:20,809 --> 00:04:23,229
Left fingertips are gonna reach forward,

70
00:04:23,229 --> 00:04:25,370
up, and then you're gonna
kind of swim it back here,

71
00:04:25,370 --> 00:04:26,856
opening up through the shoulder.

72
00:04:26,856 --> 00:04:29,188
Now right fingertips, forward,

73
00:04:29,188 --> 00:04:32,558
up and swim it back, and
then keep it going here

74
00:04:32,558 --> 00:04:35,229
and try to add this layer of breath

75
00:04:35,229 --> 00:04:39,062
let your breath and
movement synchronize here.

76
00:04:42,998 --> 00:04:46,165
Inhaling, and exhaling.

77
00:04:47,069 --> 00:04:49,189
Inhaling, and exhaling.

78
00:04:49,189 --> 00:04:52,869
Now keep it going, you're
gonna trace your fingertips

79
00:04:52,869 --> 00:04:55,952
with your gaze, integrating the neck,

80
00:04:57,926 --> 00:05:01,676
take it nice and slow
as you experiment here.

81
00:05:07,107 --> 00:05:09,715
Awesome, then release,
bring it back to center,

82
00:05:09,715 --> 00:05:13,882
hands are gonna press together,
Anjali Mudra at the heart.

83
00:05:15,225 --> 00:05:18,275
Deep breath in, engage, create a full body

84
00:05:18,275 --> 00:05:21,126
experience by lifting all of your toes,

85
00:05:21,126 --> 00:05:23,446
drawing energy up from the arches.

86
00:05:23,446 --> 00:05:26,475
Then release the toes down nice and slow.

87
00:05:26,475 --> 00:05:28,435
We'll create a soft bend in the knees here

88
00:05:28,435 --> 00:05:31,745
and here we go, inhale, reach for the sky,

89
00:05:31,745 --> 00:05:33,875
find a big beach ball
up and overhead here,

90
00:05:33,875 --> 00:05:36,126
just to start, pull the
thumbs back, press into

91
00:05:36,126 --> 00:05:39,534
the heels, so strong,
strong, strong body here

92
00:05:39,534 --> 00:05:43,572
and volcano pose, inhale
look up, exhale palms come

93
00:05:43,572 --> 00:05:45,014
together and we're gonna bend the knees

94
00:05:45,014 --> 00:05:48,014
and slowly melt it all the way down.

95
00:05:49,022 --> 00:05:52,622
Great, inhale half way, lift, find length,

96
00:05:52,622 --> 00:05:55,705
exhale to full, then plant the palms,

97
00:05:56,633 --> 00:05:59,260
step the right toes back,
step the left toes back,

98
00:05:59,260 --> 00:06:01,494
you're in plank, take a deep breath in

99
00:06:01,494 --> 00:06:03,883
and a long breath out
here as you press away

100
00:06:03,883 --> 00:06:05,466
from your yoga mat.

101
00:06:06,403 --> 00:06:10,633
Beautiful, then slowly lower
all the way to the belly.

102
00:06:10,633 --> 00:06:12,051
Press into the tops of the feet,

103
00:06:12,051 --> 00:06:16,218
hug the elbows in, inhale
cobra, exhale to release.

104
00:06:17,611 --> 00:06:21,793
Inhale, press up to half plank, or plank,

105
00:06:21,793 --> 00:06:25,283
then exhale to downward
facing dog, awesome.

106
00:06:25,283 --> 00:06:29,366
Inhale to look forward,
exhale to bend the knees,

107
00:06:30,302 --> 00:06:32,135
and hop or step it up.

108
00:06:33,533 --> 00:06:35,866
Inhale lifts you up halfway.

109
00:06:36,782 --> 00:06:39,532
Exhale, Uttanasana, forward fold.

110
00:06:40,631 --> 00:06:43,022
Inhale, bend the knees,
lead with the thumbs,

111
00:06:43,022 --> 00:06:45,342
energy in the fingertips
as you root to rise here,

112
00:06:45,342 --> 00:06:48,342
reach for the sky, bit
beach ball up and overhead,

113
00:06:48,342 --> 00:06:50,925
and then exhale hands to heart.

114
00:06:51,913 --> 00:06:54,163
Take a deep breath in here.

115
00:06:55,773 --> 00:06:57,190
And empty it out.

116
00:06:59,862 --> 00:07:01,233
Let's go again shall we?

117
00:07:01,233 --> 00:07:05,201
Bend the knees, inhale, reach for the sky.

118
00:07:05,201 --> 00:07:08,011
Strong body, exhale, palms together,

119
00:07:08,011 --> 00:07:10,178
soften and fold.

120
00:07:11,462 --> 00:07:16,012
Inhale half way lift,
find length, your version,

121
00:07:16,012 --> 00:07:18,883
and exhale soften and bow.

122
00:07:18,883 --> 00:07:21,110
Beautiful, plant the
palms, step the right toes

123
00:07:21,110 --> 00:07:23,070
back, step the left toes back,

124
00:07:23,070 --> 00:07:26,121
plank or half plank,
take a deep breath in,

125
00:07:26,121 --> 00:07:29,041
then exhale, slowly
lower down to the belly.

126
00:07:29,041 --> 00:07:33,550
Inhale cobra, exhale,

127
00:07:33,550 --> 00:07:34,657
release.

128
00:07:34,657 --> 00:07:36,990
Inhale, plank or half plank,

129
00:07:38,491 --> 00:07:40,824
exhale to your downward dog.

130
00:07:42,171 --> 00:07:45,299
Inhale to look forward, bend the knees.

131
00:07:45,299 --> 00:07:48,216
Exhale to make your way to the top.

132
00:07:49,691 --> 00:07:52,931
Stick with me, inhale, half way lift.

133
00:07:52,931 --> 00:07:55,098
Exhale to soften and fold.

134
00:07:56,811 --> 00:07:59,201
Inhale root to rise,
energy in the fingertips,

135
00:07:59,201 --> 00:08:02,516
here we go, press into the Earth.

136
00:08:02,516 --> 00:08:04,766
And exhale, hands to heart.

137
00:08:06,195 --> 00:08:09,275
Take a deep breath in here.

138
00:08:09,275 --> 00:08:13,773
And then use your exhale
to empty it all out.

139
00:08:13,773 --> 00:08:17,915
We go again, big inhale reach for the sky.

140
00:08:17,915 --> 00:08:20,748
Exhale, down you go, forward fold.

141
00:08:22,225 --> 00:08:24,808
Big inhale to lift up half way.

142
00:08:26,212 --> 00:08:28,212
Exhale, soften and fold.

143
00:08:30,563 --> 00:08:34,122
Plant the palms, inhale as
you step it back to plank,

144
00:08:34,122 --> 00:08:36,931
look forward, exhale, lower to the belly,

145
00:08:36,931 --> 00:08:40,014
Chaturanga, inhale, cobra, or up dog,

146
00:08:41,074 --> 00:08:43,741
and exhale to your downward dog.

147
00:08:45,333 --> 00:08:48,338
Inhale to look forward, bend the knees,

148
00:08:48,338 --> 00:08:51,421
and exhale, make your way to the top.

149
00:08:52,539 --> 00:08:56,179
Inhale, half way lift, find length.

150
00:08:56,179 --> 00:08:59,758
Exhale to soften and fold.

151
00:08:59,758 --> 00:09:03,858
Bend the knees, inhale, reach for the sky.

152
00:09:03,858 --> 00:09:05,775
Exhale, hands to heart.

153
00:09:07,318 --> 00:09:09,918
Take a deep breath in.

154
00:09:09,918 --> 00:09:12,950
Relax the shoulders as you breathe out.

155
00:09:12,950 --> 00:09:14,478
The journey continues.

156
00:09:14,478 --> 00:09:16,579
So now we can start to
find different flavors,

157
00:09:16,579 --> 00:09:19,813
different rasas between

158
00:09:19,813 --> 00:09:23,066
each beat of the repetition of the dance.

159
00:09:23,066 --> 00:09:24,506
So maybe that means you do something

160
00:09:24,506 --> 00:09:27,824
different with your hands,
maybe you hook the thumbs,

161
00:09:27,824 --> 00:09:30,978
maybe you play with something
different on the half way lift

162
00:09:30,978 --> 00:09:34,295
or maybe it's, yeah,

163
00:09:34,295 --> 00:09:37,389
maybe send the fingertips back,

164
00:09:37,389 --> 00:09:38,629
in your cobra.

165
00:09:38,629 --> 00:09:41,890
So find something to play with,

166
00:09:41,890 --> 00:09:43,944
while staying in the structure

167
00:09:43,944 --> 00:09:46,970
and then, just when you
think like, oh I got this,

168
00:09:46,970 --> 00:09:48,838
see if you can find something new.

169
00:09:48,838 --> 00:09:50,149
So don't decide where it ends,

170
00:09:50,149 --> 00:09:52,170
but we're gonna stay
within this structure.

171
00:09:52,170 --> 00:09:55,159
Again, seeking insight
within the repetition.

172
00:09:55,159 --> 00:09:58,352
A little freedom within
the form, here we go again.

173
00:09:58,352 --> 00:10:00,672
Getting the heart rate up,

174
00:10:00,672 --> 00:10:03,879
great for the body, hands come together,

175
00:10:03,879 --> 00:10:05,584
if they are not still, and here we go,

176
00:10:05,584 --> 00:10:08,086
take a deep breath in,

177
00:10:08,086 --> 00:10:09,169
empty it out.

178
00:10:10,189 --> 00:10:13,109
Bend the knees, inhale, reach for the sky.

179
00:10:13,109 --> 00:10:14,584
Synchronize with your breath.

180
00:10:14,584 --> 00:10:16,334
Exhale, forward fold,

181
00:10:19,160 --> 00:10:20,910
inhale half way lift,

182
00:10:22,298 --> 00:10:23,298
exhale fold.

183
00:10:25,130 --> 00:10:29,047
Inhale, step back to
plank, exhale, lower down.

184
00:10:31,599 --> 00:10:34,182
Inhale, cobra or up dog,

185
00:10:35,338 --> 00:10:36,838
exhale to release.

186
00:10:38,268 --> 00:10:42,435
Inhale and again, exhale downward dog.

187
00:10:44,529 --> 00:10:48,696
Inhale to look forward, exhale
to make your way to the top.

188
00:10:50,288 --> 00:10:54,455
Inhale to find length, and
exhale to let it all go.

189
00:10:56,608 --> 00:10:58,691
Inhale reach for the sky,

190
00:10:59,898 --> 00:11:03,148
exhale, hands to heart, deep breath in,

191
00:11:04,978 --> 00:11:07,811
close your eyes as you exhale out.

192
00:11:08,698 --> 00:11:11,159
Inhale, reach for the sky.

193
00:11:11,159 --> 00:11:12,690
So I'm not gonna change it up on you now,

194
00:11:12,690 --> 00:11:14,757
exhale fold, listen to your body,

195
00:11:14,757 --> 00:11:18,090
catch the rhythm, inhale, half way lift,

196
00:11:19,327 --> 00:11:20,577
exhale to fold.

197
00:11:22,148 --> 00:11:26,315
Inhale, plank pose, exhale, lower down.

198
00:11:29,357 --> 00:11:33,485
Inhale, tuck the shoulders
back, open the chest,

199
00:11:33,485 --> 00:11:36,018
exhale release.

200
00:11:36,018 --> 00:11:39,498
Inhale, use your exhale to make your way

201
00:11:39,498 --> 00:11:43,665
to downward dog, inhale to
bend the knees, look forward.

202
00:11:45,149 --> 00:11:47,807
Exhale to make your way to the top.

203
00:11:47,807 --> 00:11:51,258
Nice work, inhale half
way lift, you got it.

204
00:11:51,258 --> 00:11:53,258
Exhale to fold, stick with me,

205
00:11:53,258 --> 00:11:54,687
inhale, reach for the sky.

206
00:11:54,687 --> 00:11:56,607
Find something new.

207
00:11:56,607 --> 00:12:00,399
Exhale, gather it in, hands to heart.

208
00:12:00,399 --> 00:12:02,498
Close your eyes, trust me, inhale,

209
00:12:02,498 --> 00:12:06,178
trust yourself, exhale, trust the video.

210
00:12:06,178 --> 00:12:08,538
You know what you're
doing, and here we go.

211
00:12:08,538 --> 00:12:12,717
Inhale, reach for the sky, exhale,

212
00:12:12,717 --> 00:12:16,717
forward fold, inhale, half way lift.

213
00:12:17,712 --> 00:12:19,712
Exhale, soften, and bow.

214
00:12:20,593 --> 00:12:23,975
Inhale, plank pose, or half plank.

215
00:12:23,975 --> 00:12:27,808
Exhale, lower down,
inhale to open your heart,

216
00:12:29,434 --> 00:12:32,517
exhale to release, inhale,

217
00:12:33,863 --> 00:12:36,133
exhale downward facing dog.

218
00:12:36,133 --> 00:12:39,474
Awesome work, here take a deep breath in.

219
00:12:39,474 --> 00:12:44,314
Stay here in your dog as you
exhale out through the mouth.

220
00:12:44,314 --> 00:12:47,203
Inhale to bend the knees look forward,

221
00:12:47,203 --> 00:12:50,453
and exhale to make your way to the top.

222
00:12:50,453 --> 00:12:53,620
Inhale, half way lift, exhale to fold.

223
00:12:54,824 --> 00:12:58,261
Inhale, reach for the
sky, just catch a wave

224
00:12:58,261 --> 00:13:01,798
here and then exhale,
take it all the way down.

225
00:13:01,798 --> 00:13:03,381
Now we're gonna change
it up just a bit here,

226
00:13:03,381 --> 00:13:07,390
inhale half way lift, exhale fold.

227
00:13:07,390 --> 00:13:11,139
Plant the palms, step it back, plank pose.

228
00:13:11,139 --> 00:13:13,673
Belly to cobra, Chaturanga to up dog,

229
00:13:13,673 --> 00:13:17,840
or move with your breath
straight to downward dog.

230
00:13:19,371 --> 00:13:22,561
That's where we'll meet, anchoring heavy

231
00:13:22,561 --> 00:13:26,728
down through the heels,
clawing through the fingertips.

232
00:13:29,832 --> 00:13:31,833
Now when you get there,
anchor through the left heel

233
00:13:31,833 --> 00:13:33,931
and inhale lift the right leg high.

234
00:13:33,931 --> 00:13:36,302
Exhale, step it all the way up,

235
00:13:36,302 --> 00:13:40,694
pivot on the back foot,
rise up warrior one,

236
00:13:40,694 --> 00:13:45,034
inhale, and exhale.

237
00:13:45,034 --> 00:13:49,735
Inhale, and exhale to
rein it all the way down.

238
00:13:49,735 --> 00:13:52,708
Step it back, inhale, look forward,

239
00:13:52,708 --> 00:13:55,257
exhale, straight to down dog.

240
00:13:55,257 --> 00:13:58,508
Anchor the right heel, inhale
with the left leg high.

241
00:13:58,508 --> 00:14:01,886
Exhale, shift forward, step it up.

242
00:14:01,886 --> 00:14:05,186
The pivot on the back
foot, gather your strength,

243
00:14:05,186 --> 00:14:08,536
then reach for the sky,
warrior one, inhale.

244
00:14:08,536 --> 00:14:11,296
Exhale, relax your shoulders.

245
00:14:11,296 --> 00:14:15,923
Inhale, reach up, look up,
exhale bring it all the way down.

246
00:14:15,923 --> 00:14:17,716
You're doing awesome, plant the palms,

247
00:14:17,716 --> 00:14:20,563
step it back, plank pose,
inhale, look forward,

248
00:14:20,563 --> 00:14:23,277
exhale to your down dog, awesome.

249
00:14:23,277 --> 00:14:25,444
Take a deep breath in here,

250
00:14:25,444 --> 00:14:28,906
and exhale out through the mouth.

251
00:14:28,906 --> 00:14:30,575
Beautiful, inhale to look forward,

252
00:14:30,575 --> 00:14:35,096
bend the knees, exhale to
make your way to the top.

253
00:14:35,096 --> 00:14:39,535
Inhale half way lift, exhale fold.

254
00:14:39,535 --> 00:14:43,936
Press into the Earth, root to
rise, inhale reach for the sky

255
00:14:43,936 --> 00:14:47,019
and exhale hands to heart.

256
00:14:48,357 --> 00:14:50,706
Now, don't let it go here, don't fidget,

257
00:14:50,706 --> 00:14:54,402
capture this energy, notice your breath.

258
00:14:54,402 --> 00:14:55,235
Observe.

259
00:14:56,216 --> 00:14:59,383
(breathing mindfully)

260
00:15:14,386 --> 00:15:15,219
Cheers.

261
00:15:19,306 --> 00:15:23,473
Without looking down today,
so keep your chin lifted,

262
00:15:24,477 --> 00:15:27,310
to that inner knowing, that truth.

263
00:15:28,306 --> 00:15:31,304
Little things like this
help us connect to that,

264
00:15:31,304 --> 00:15:33,226
in my opinion, so you
don't need to look down

265
00:15:33,226 --> 00:15:35,456
to bring your feet together, don't do it.

266
00:15:35,456 --> 00:15:38,434
Here we go, lift your
head and bring your feet

267
00:15:38,434 --> 00:15:40,517
together without looking.

268
00:15:41,797 --> 00:15:46,496
It kind of just changes the
way you feel when you do it.

269
00:15:46,496 --> 00:15:47,904
More on that later.

270
00:15:47,904 --> 00:15:49,517
Shift your weight to your left foot

271
00:15:49,517 --> 00:15:52,226
and slowly peel the right knee up,

272
00:15:52,226 --> 00:15:54,816
so coming into a tree pose, it can be toes

273
00:15:54,816 --> 00:15:57,435
on the Earth, it can be foot on the calf,

274
00:15:57,435 --> 00:15:59,722
or maybe you grab that ankle and draw it

275
00:15:59,722 --> 00:16:03,189
all the way up towards the center.

276
00:16:03,189 --> 00:16:05,546
Then press back, find that opposition,

277
00:16:05,546 --> 00:16:07,994
what this series is all about, press back,

278
00:16:07,994 --> 00:16:12,434
find that marriage in the middle of

279
00:16:12,434 --> 00:16:15,434
two opposing forces coming together.

280
00:16:18,634 --> 00:16:21,114
Lengthen down through the back body,

281
00:16:21,114 --> 00:16:23,994
lift up through the front body.

282
00:16:23,994 --> 00:16:25,661
Control your breath.

283
00:16:27,594 --> 00:16:31,393
Then within this structure
that you've now built,

284
00:16:31,393 --> 00:16:35,060
find something that
feels totally you today.

285
00:16:36,114 --> 00:16:38,197
So maybe it's eagle arms.

286
00:16:40,034 --> 00:16:43,254
Maybe it's just hands
up high, just praising,

287
00:16:43,254 --> 00:16:47,171
cheers to whatever it is
you chose to toast to.

288
00:16:48,634 --> 00:16:51,285
Maybe the heart and chest
need a little opening,

289
00:16:51,285 --> 00:16:53,685
feeling a little closed
minded about it all right now.

290
00:16:53,685 --> 00:16:55,896
Opening through the chest.

291
00:16:55,896 --> 00:16:57,514
And maybe you're
frustrated because you keep

292
00:16:57,514 --> 00:17:01,681
falling off balance, and so
it's palms together, I got this.

293
00:17:03,554 --> 00:17:06,054
Hold onto a nice strong focus.

294
00:17:07,016 --> 00:17:11,746
Gently lift some energy
up from the pelvic floor.

295
00:17:11,746 --> 00:17:14,663
Inhale in wherever you are, own it,

296
00:17:15,554 --> 00:17:17,815
and then exhale to bring it all back in.

297
00:17:17,815 --> 00:17:20,895
Cool experiment, okay next
side, don't look down,

298
00:17:20,895 --> 00:17:24,274
feet together, lift your heart.

299
00:17:24,274 --> 00:17:26,444
Shifting to the right
foot now, same thing,

300
00:17:26,444 --> 00:17:28,066
but honor that this
side's gonna be different.

301
00:17:28,066 --> 00:17:30,266
We can't recreate that experience,

302
00:17:30,266 --> 00:17:32,164
but I think we try to
do that a lot in yoga,

303
00:17:32,164 --> 00:17:35,066
and I know that I used
to and I have to remember

304
00:17:35,066 --> 00:17:37,483
this as a teacher or a guide,

305
00:17:38,496 --> 00:17:40,440
you're in charge of your experience,

306
00:17:40,440 --> 00:17:42,914
whatever's going on, so we can't recreate

307
00:17:42,914 --> 00:17:45,581
what happened on the other side.

308
00:17:48,856 --> 00:17:49,689
Explore.

309
00:17:53,754 --> 00:17:55,234
Play with the energy of the body,

310
00:17:55,234 --> 00:17:57,954
so we're hugging into the
midline, we're lifting up

311
00:17:57,954 --> 00:18:01,405
from the pelvic floor,
play with your focus,

312
00:18:01,405 --> 00:18:03,426
your Drishti, and then find something

313
00:18:03,426 --> 00:18:06,495
awesome on this side,
too, maybe it's a mudra,

314
00:18:06,495 --> 00:18:09,662
maybe it's arms, maybe you go Wu-Tang,

315
00:18:11,656 --> 00:18:13,156
maybe it's cactus,

316
00:18:15,393 --> 00:18:19,224
maybe it's fist bump to you, Adriene,

317
00:18:19,224 --> 00:18:20,974
and to you, my friend.

318
00:18:23,014 --> 00:18:24,914
Whatever works, I'm speaking
to a lot of people here

319
00:18:24,914 --> 00:18:26,936
so I'm sending out a lot
of different invites.

320
00:18:26,936 --> 00:18:29,754
So it's really up to you
to own your own story

321
00:18:29,754 --> 00:18:31,837
throughout this practice.

322
00:18:37,914 --> 00:18:40,776
Take one more breath here, inhale,

323
00:18:40,776 --> 00:18:44,693
and then exhale to slowly
release with control.

324
00:18:45,599 --> 00:18:46,849
Beautiful work.

325
00:18:50,125 --> 00:18:54,114
Inhale reach for the sky, catch a wave,

326
00:18:54,114 --> 00:18:56,947
exhale float it down.

327
00:18:59,632 --> 00:19:03,652
Now you decide, feet
together, or hip width apart,

328
00:19:03,652 --> 00:19:06,321
you're gonna bend the
knees and you're gonna sink

329
00:19:06,321 --> 00:19:10,700
the hips back, strong and
steady, sink the hips back.

330
00:19:10,700 --> 00:19:12,859
Then here we go, engage the inner thighs

331
00:19:12,859 --> 00:19:15,640
as you sweep the fingertips
forward and not back

332
00:19:15,640 --> 00:19:18,254
just forward, and you're
gonna sink the hips back,

333
00:19:18,254 --> 00:19:20,471
fingertips forward, and
you're gonna balance

334
00:19:20,471 --> 00:19:22,222
your center of gravity between the two,

335
00:19:22,222 --> 00:19:25,360
the sinking back and the
reaching forward, you got this,

336
00:19:25,360 --> 00:19:27,072
we're here for five,

337
00:19:27,072 --> 00:19:29,872
scoop the tailbone under, four,

338
00:19:29,872 --> 00:19:32,174
three, look forward, two,

339
00:19:32,174 --> 00:19:34,203
beautiful, thumbs up on the one.

340
00:19:34,203 --> 00:19:37,862
Thumbs up, come on now,
alright beautiful, release.

341
00:19:37,862 --> 00:19:38,945
Forward fold.

342
00:19:39,982 --> 00:19:42,363
Great, inhale, half way lift, last one,

343
00:19:42,363 --> 00:19:43,863
catch a wave here,

344
00:19:45,243 --> 00:19:46,241
and exhale to release.

345
00:19:46,241 --> 00:19:48,022
When I say catch a wave
I'm trying to get us

346
00:19:48,022 --> 00:19:49,821
to a little bit get out of the rigidity,

347
00:19:49,821 --> 00:19:53,988
the segmented movement,
and find more of a softness

348
00:19:55,411 --> 00:19:59,224
or at least a movement
that feels like you.

349
00:19:59,224 --> 00:20:01,741
Here we go, plant the palms, step it back,

350
00:20:01,741 --> 00:20:05,491
final plank, we got you,
half plank or plank.

351
00:20:06,661 --> 00:20:11,080
Inhale to look forward, and
then exhale if you're in plank,

352
00:20:11,080 --> 00:20:13,632
slowly lower to the knees,
and everyone's gonna take

353
00:20:13,632 --> 00:20:16,382
their toes to one side, any side,

354
00:20:17,331 --> 00:20:21,498
and you're gonna send the
legs out long and in front.

355
00:20:22,741 --> 00:20:24,471
Great, take the right arm over the left,

356
00:20:24,471 --> 00:20:26,471
give yourself a big hug.

357
00:20:27,920 --> 00:20:31,003
Flex your feet, sit up nice and tall,

358
00:20:32,472 --> 00:20:34,935
inhale lots of love in.

359
00:20:34,935 --> 00:20:37,182
Exhale lots of love out.

360
00:20:37,182 --> 00:20:39,713
Then release, take the left arm on top,

361
00:20:39,713 --> 00:20:42,963
the most important relationship of all.

362
00:20:46,292 --> 00:20:47,125
Breathe.

363
00:20:51,721 --> 00:20:53,932
Fabulous, then release,
bring the fingertips

364
00:20:53,932 --> 00:20:58,393
to the ground, and come
to lie on your back.

365
00:20:58,393 --> 00:21:01,161
When you get there, hug
the knees into the chest,

366
00:21:01,161 --> 00:21:03,212
lift the corners of the mouth just a hair,

367
00:21:03,212 --> 00:21:05,379
tap into that inner smile.

368
00:21:08,393 --> 00:21:11,393
Then again, give yourself a big hug.

369
00:21:14,340 --> 00:21:17,742
Inhaling lots of love in, and this is a

370
00:21:17,742 --> 00:21:19,614
hug, a toast, a cheers,

371
00:21:19,614 --> 00:21:23,262
to yes, that most important relationship,

372
00:21:23,262 --> 00:21:26,541
the one with yourself,
take one more breath.

373
00:21:26,541 --> 00:21:29,874
Exhale release, both feet to the ground.

374
00:21:32,577 --> 00:21:35,083
And then we're going to slowly

375
00:21:35,083 --> 00:21:36,366
press the palms into the Earth

376
00:21:36,366 --> 00:21:39,394
and just one bridge pose here
so you can skip it if you like

377
00:21:39,394 --> 00:21:42,827
we're gonna inhale peel the tailbone up,

378
00:21:42,827 --> 00:21:45,206
hips up high, shins forward, snuggle

379
00:21:45,206 --> 00:21:47,195
the shoulder blades into your heart space,

380
00:21:47,195 --> 00:21:49,496
open your heart, your
chest, keep an open mind

381
00:21:49,496 --> 00:21:51,816
as you look up towards your third eye,

382
00:21:51,816 --> 00:21:55,787
breathing deep, chest to chin,

383
00:21:55,787 --> 00:21:59,678
chin to sky, beautiful,
take one more breath,

384
00:21:59,678 --> 00:22:02,868
inhale, and exhale

385
00:22:02,868 --> 00:22:06,738
to soften and release.

386
00:22:06,738 --> 00:22:07,571
Beautiful.

387
00:22:08,573 --> 00:22:13,116
Cross the right ankle over
the top of the left thigh,

388
00:22:13,116 --> 00:22:15,455
thread the needle here,
imagine you're kicking

389
00:22:15,455 --> 00:22:17,236
your left foot into that imaginary wall,

390
00:22:17,236 --> 00:22:21,671
and then squeeze the legs up
towards your heart, your chest.

391
00:22:21,671 --> 00:22:24,258
You can start to close the eyes here,

392
00:22:24,258 --> 00:22:27,341
and allow your breath to just soften.

393
00:22:28,839 --> 00:22:29,756
Smooth out.

394
00:22:35,066 --> 00:22:37,658
And release the left foot down, unravel,

395
00:22:37,658 --> 00:22:39,741
switch to the other side.

396
00:22:43,676 --> 00:22:46,925
Close your eyes and relish in the power

397
00:22:46,925 --> 00:22:50,746
of showing up for yourself
everyday for 30 days.

398
00:22:50,746 --> 00:22:53,566
Or if it takes you a little
bit longer, that's okay.

399
00:22:53,566 --> 00:22:57,733
But this idea of regular
practice, regular self care.

400
00:23:07,098 --> 00:23:10,898
Pretty awesome, totally
awesome, let's unravel.

401
00:23:10,898 --> 00:23:14,263
We're gonna send the legs
out long, inhale, reach

402
00:23:14,263 --> 00:23:16,424
for the sky, big full body stretch,

403
00:23:16,424 --> 00:23:18,786
spread your finger tips, spread your toes,

404
00:23:18,786 --> 00:23:22,244
inhale deeply, and then exhale,

405
00:23:22,244 --> 00:23:24,744
release everything completely,

406
00:23:26,433 --> 00:23:28,055
traditional corpse pose today,

407
00:23:28,055 --> 00:23:32,657
just to allow your heart rate to soften

408
00:23:32,657 --> 00:23:34,907
and the body to relax here.

409
00:23:35,831 --> 00:23:38,052
To allow the nutrients
of your practice today

410
00:23:38,052 --> 00:23:41,635
to settle in, seep in.

411
00:23:46,602 --> 00:23:50,162
Rest your soul, by simply
allowing your breath

412
00:23:50,162 --> 00:23:53,995
to continue now with its
natural ebb and flow.

413
00:23:55,010 --> 00:23:58,177
(breathing mindfully)

414
00:24:06,463 --> 00:24:08,545
And then if time allows you can stay here

415
00:24:08,545 --> 00:24:10,212
a little bit longer.

416
00:24:14,286 --> 00:24:16,716
Or if you're ready to mindfully get up

417
00:24:16,716 --> 00:24:19,636
and rock and roll throughout your day,

418
00:24:19,636 --> 00:24:22,526
we'll bring the palms together,

419
00:24:22,526 --> 00:24:25,609
and lift the thumbs to the third eye.

420
00:24:31,628 --> 00:24:36,225
Inhale in, then exhale

421
00:24:36,225 --> 00:24:40,392
to quietly whisper, Namaste.

422
00:24:43,606 --> 00:24:45,023
See you tomorrow.

423
00:24:45,886 --> 00:24:49,136
(upbeat new age music)