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- Hello everyone

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and welcome to True:
Your 30 Day Yoga Journey.

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I'm Adriene and I'm so glad you came today

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because it's Day Eight, don't
hate, meditate, feel great.

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We have the ultimate
yoga salve for you today.

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So hop into something extra comfy,

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grab a pillow and a
blanket if you have it,

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and let's get started.

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(upbeat, melodic music)

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All right homies let's
begin in a nice, easy seat.

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Sit up nice and tall.

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Close your eyes.

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Let your hair down.

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And just begin to notice your breath.

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You can sit up on your blanket or pillow.

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Give your hips a little lift if you like.

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Try to sit up nice and tall,
without creating rigidity,

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or any forcefulness in the body.

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So we're lifting up from
the base of the spine

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but we're finding places to soften.

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And as you begin to notice your breath

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you might also discover that naturally

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it begins to deepen.

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The quality of your breath changes

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just by bringing your attention to it.

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So a lot of times it seems as
though Pranayama or breath,

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and even in meditation
practice, takes a lot of effort.

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But we're here today to prove
that it doesn't have to.

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It can be an easy access thing,

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in that you can access it

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just by choosing to notice your breath.

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And a very natural, organic
if you will, change occurs.

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Again no forcing.

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And as the quality of your
breathing begins to change

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see if you can let go of the day thus far,

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(mouth exhalation)

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and really allow yourself
to just enjoy this practice.

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We'll take one more

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quiet moment here to really just notice

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what's going on today,
where your mind is going.

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Keep noticing your breath,

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and notice any sounds
that might be around.

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If you're not in the perfect,

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quiet space for this
yummy practice, it's okay.

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Take stock.

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Notice all the beautiful
sounds that are around you

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or even not so beautiful sound.

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Take it all in.

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Then after you've taken a nice moment

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to really just become more aware

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in the body, in the mind,

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let's bring the hands
together at the heart

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and bow the head to the
hands, to the heart.

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Start to feel that deep stretch
through the back of the neck

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and start to breathe a little deeper.

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(deep nasal breathing)

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Choose to let go

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of the things that feel hard, tight,

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restricted.

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Take a deep breath in.

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(deep nasal inhalation)

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And together we'll exhale,
lift the head, open the eyes

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and rock and roll.

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Okay, soft and easy today
is the name of the game.

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So we're gonna bring the
left hand to the earth

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and just nice and easy

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float the right fingertips
all the way up and over.

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Take one breath here.

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And then on the exhale

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you're gonna bring your
right hand through center,

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draw the navel in and
switch to the other side.

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Left fingertips draw over and behind.

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Now keep it going, going back
and forth in you own time,

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inhaling to sweep the arm up,

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and exhale, navel to
spine to come through,

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and then inhale to sweep the arm up.

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And then exhale, sweep the arm through.

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And as you do this,

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it's really obvious to me at least

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when I do this type of movement

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where I'm holding, where I'm gripping.

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So keep breathing deep.

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And even if you feel a little silly,

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trust the process, as we've been saying.

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And see if you can really
find what feels good.

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Find where there's a block.

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When you do this on the mat
it's gonna happen off the mat.

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So for me it's a win-win.

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Keep it going.

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Make it your own.

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Maybe you're a little sore
from previous practice,

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for something else you've
picked up recently,

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or maybe you're just tight
from lack of movement.

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(mouth exhalation)

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Or maybe it's really
not so much about this,

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but there's something
again going on, off the mat

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that we need to move past, (chuckles)

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that's kind of blocking us.

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All right even it out,

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and then we'll come back to center.

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Head over heart, heart over pelvis.

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Now take your fingers, your peace fingers,

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peace,

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and you're gonna take
them to your temples.

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And you're gonna draw small
circles with your temple.

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I mean with your fingers. (laughs)

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That was quick.

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God's into, you know.

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Draw small circles.

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And please, if you will, just
notice if here with this task

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you've started to collapse.

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See if we can,

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life asks us to spin a lot of plates,

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so see if you can spin

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just these two plates here a little bit.

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Mindfully of sitting up nice and tall

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through all four sides of the torso

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as you massage your temples.

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(gentle mouth exhalation)

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Then inhale, open the elbows out wide.

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Big stretch.

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Maybe you yawn here.

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Release the fingers.

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And now peace fingers again to thy jaw.

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And this could be a big
one for most people.

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So just take a second to really explore.

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Oh yeah!

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It's all connected.

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Sometimes it's like

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something shows up in
the scapula or the back

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but really it starts here.

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What does that mean?

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And then,

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no offense if you're doing this,

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but just notice as you massage the jaw

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if you're actually holding your jaw.

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And see if you can, ahh, let it go.

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Just explorin'.

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Okay, awesome.

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Now inhale, open the elbows out wide.

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Big chest, big stretch here we go.

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(deep nasal inhalation)

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(hums)

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Maybe you yawn here.

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If you do, fabulous.

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Right hand to left knee.

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Inhale, reach the left fingertips up high.

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And then exhale,

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bring them behind you
for a nice, easy twist.

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So you're not gonna push or force.

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Why start doing that now, eh?

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Day eight.

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Sit up nice and tall.

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Breathe deep.

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Then on your next breath in

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reach the left fingertips
back up towards the sky.

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You're gonna get a big stretch

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as you reach the left fingertips up

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and over to your right knee.

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I have lots of awareness in the shoulders

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so a little bit's gonna
be different for everyone.

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Just awareness in the shoulders.

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Maybe relaxing them down a bit here.

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Inhale, the look forward, smile.

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Stick your tailbone out.

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And then exhale, scoop the
tailbone in and bow the head.

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Breathe deep.

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Listen to the sound of your sweet breath.

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Big stretch in the back of the neck.

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Feel that length through your spine.

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(deep nasal breathing)

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All right let's do one more
cycle of breath here together.

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So here we go.

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Big inhale, fill 'er up.

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(deep nasal inhalation)

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And a nice long easy breath out.

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(mouth exhalation).

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Sweet.

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Now check it out.

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Press down through your sits bones,

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release the fingertips up towards the sky.

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Big stretch, elbows out wide.

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Yawn if you like.

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Open the chest.

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Oh yeah baby!

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Left hand's now gonna come
to the top of the right knee

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and right fingertips
reach up towards the sky.

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Big stretch.

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Exhale. (mouth exhalation)

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Plant the right fingertips
down on the earth

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and then check out your nice
gentle twist on this side.

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(gentle nasal breathing)

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People often think it's
gotta be a big, big shebang

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to get value.

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The body's so smart

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and then the mind and the body connection,

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don't even get me started, right.

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So it's just a little,
gentle twist every day

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with your spine is magic, game changer.

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Thanks for being here.

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You inspire me to show up
too, and do this every day.

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So I appreciate it.

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Inhale.

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And exhale.

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Inhale, reach the right fingertips up.

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Maximize the stretch here.

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Really reach for the sky.

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Reach, reach, reach.

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And then up and over we go.

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Oh yeah, my lats.

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And here we are again.

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Inhale to open the chest.

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And then exhale to round through.

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Tuck the tail.

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Bow the head.

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And go ahead and close your eyes here

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since you've been here before.

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You now know you can

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really breathe deeply, safely here.

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Relaxing the jaw.

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(deep nasal breathing)

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And let's take one more
cycle of breath together.

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Here we go.

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Ready, big inhale.

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(deep nasal inhalation)

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And long exhale.

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(deep nasal exhalation)

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Now go ahead and activate.

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So tops of the thighs draw down,

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we lift up from the pelvic floor.

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Create a full body experience
as you release the fingertips.

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Reach up towards the sky.

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Big stretch.

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Find what feels good.

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And then exhale, release everything down.

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Awesome.

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Okay.

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Hug that left heel in towards your center.

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If your back's getting tired here,

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you're new to sitting
up tall on the ground,

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go ahead and sit up on your pillow.

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There are worse things, right?

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Than go ahead and sit up on your pillow.

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That's not so bad.

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So draw the left heel in

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and your gonna send the right leg out.

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As we've said before in this series,

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there's no need to kind of hit,

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there's no photographer here,

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so just find a place that feels

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like it's gonna be a great spot to start

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and then you can always
open out from there.

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Left heel in, right leg out.

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Activate both feet.

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Then inhale, palms come together.

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Sit up nice and tall.

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Now find that sits bone
connection, draw down,

258
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and then lift your
sternum up to your thumbs

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so the muscles of the leg
start to turn on a little bit.

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Day eight.

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Feel great.

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And then return to your breath.

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What if I was purposefully distracting you

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so that you could keep
returning back to your breath

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and you could exercise that muscle

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of returning back to your
spirit, your breath every time?

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Okay, inhale, lots of love in.

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(deep nasal inhalation)

269
00:12:57,406 --> 00:13:02,003
And as you exhale relax
any stress, any tension.

270
00:13:02,003 --> 00:13:04,920
Anything that's hard or restricted,

271
00:13:06,055 --> 00:13:07,555
stressing you out.

272
00:13:10,478 --> 00:13:11,311
And when you're ready,

273
00:13:11,311 --> 00:13:13,126
gently release the left hand to the earth,

274
00:13:13,126 --> 00:13:17,688
and inhale, reach the right
fingertips up and over.

275
00:13:17,688 --> 00:13:19,836
Now we'll come back through
center, keep breathing.

276
00:13:19,836 --> 00:13:23,099
And we're gonna tip and
take it to the other side.

277
00:13:23,099 --> 00:13:24,434
Then sync up with your breath.

278
00:13:24,434 --> 00:13:26,454
So I won't dictate how you breathe here,

279
00:13:26,454 --> 00:13:28,950
but sync up with your breath.

280
00:13:28,950 --> 00:13:30,784
Moving back and forth.

281
00:13:30,784 --> 00:13:32,697
Listening to that exhale.

282
00:13:32,697 --> 00:13:35,043
Using the inhale to fill your cup.

283
00:13:35,043 --> 00:13:38,364
And using that exhale
to let go of any stress,

284
00:13:38,364 --> 00:13:42,253
any tightness that might
be collecting in the body.

285
00:13:42,253 --> 00:13:45,330
Manifesting in your poor, sweet,
gorgeous little container.

286
00:13:45,330 --> 00:13:48,963
So get into it here,
basically is what I'm saying.

287
00:13:48,963 --> 00:13:52,213
(deep nasal breathing)

288
00:14:00,132 --> 00:14:01,882
And then do one more.

289
00:14:02,744 --> 00:14:04,660
And the next time

290
00:14:04,660 --> 00:14:06,924
you reach over to the right, stay there.

291
00:14:06,924 --> 00:14:09,049
And it might be here. (mouth exhalation)

292
00:14:09,049 --> 00:14:12,632
Maybe it might come
down to the right foot,

293
00:14:14,053 --> 00:14:14,886
but it doesn't have to.

294
00:14:14,886 --> 00:14:15,864
And then maybe in time

295
00:14:15,864 --> 00:14:18,383
you rotate your heart up towards the sky.

296
00:14:18,383 --> 00:14:20,450
But just playing with where you are today.

297
00:14:20,450 --> 00:14:23,367
Breathing into the lower back body.

298
00:14:27,323 --> 00:14:30,887
And then we'll slowly come up to release.

299
00:14:30,887 --> 00:14:32,501
We'll bring the right heel in

300
00:14:32,501 --> 00:14:36,668
and we'll send the left
leg out long, easy breezy.

301
00:14:38,805 --> 00:14:39,638
Pardon me.

302
00:14:41,951 --> 00:14:42,784
Kids.

303
00:14:44,180 --> 00:14:45,539
Bring your hands together.

304
00:14:45,539 --> 00:14:46,944
Activate through your left foot.

305
00:14:46,944 --> 00:14:48,023
Both feet really activate.

306
00:14:48,023 --> 00:14:48,894
We lift up.

307
00:14:48,894 --> 00:14:51,077
So the body's not just spilling out here,

308
00:14:51,077 --> 00:14:52,656
we're kind of drawing some energy up.

309
00:14:52,656 --> 00:14:54,943
We're creating a little
support system from within

310
00:14:54,943 --> 00:14:56,638
in the subtle body, right?

311
00:14:56,638 --> 00:14:58,774
So we have the gross
movements, the big movements,

312
00:14:58,774 --> 00:15:00,342
and then we have the
subtle body movements.

313
00:15:00,342 --> 00:15:02,617
So we're really trying to work on things

314
00:15:02,617 --> 00:15:04,867
from the inside out, right?

315
00:15:06,994 --> 00:15:07,827
Deep breath in.

316
00:15:07,827 --> 00:15:09,746
(deep nasal inhalation)

317
00:15:09,746 --> 00:15:10,988
Long breath out again.

318
00:15:10,988 --> 00:15:13,728
Opportunity to relax, to let something go,

319
00:15:13,728 --> 00:15:17,645
(mouth exhalation) to unblock.

320
00:15:18,639 --> 00:15:20,752
Great, then we'll reach
the right fingertips down,

321
00:15:20,752 --> 00:15:24,096
inhale, reach the left
fingertips up and over.

322
00:15:24,096 --> 00:15:25,048
And then here we go,

323
00:15:25,048 --> 00:15:27,335
finding your little dance back and forth.

324
00:15:27,335 --> 00:15:29,773
Synchronizing with your breath.

325
00:15:29,773 --> 00:15:32,223
So be really kind and honest.

326
00:15:32,223 --> 00:15:33,790
True to yourself here.

327
00:15:33,790 --> 00:15:34,823
Are you holding your breath?

328
00:15:34,823 --> 00:15:36,031
What's the deal-io?

329
00:15:36,031 --> 00:15:37,842
Can we breathe a little deeper?

330
00:15:37,842 --> 00:15:39,409
(mouth exhalation)

331
00:15:39,409 --> 00:15:41,429
(deep nasal inhalation)

332
00:15:41,429 --> 00:15:43,596
Can we find something new?

333
00:15:53,736 --> 00:15:55,593
Then the best way to go
deeper in your practice

334
00:15:55,593 --> 00:15:58,343
is to breathe deeper, more fully.

335
00:16:14,762 --> 00:16:15,633
All right, awesome.

336
00:16:15,633 --> 00:16:19,778
And the next time you shift
over towards your left leg

337
00:16:19,778 --> 00:16:23,017
stay there and notice what it's like here.

338
00:16:23,017 --> 00:16:27,208
And then don't worry about
binding into the pose.

339
00:16:27,208 --> 00:16:28,729
And if your hands go there awesome.

340
00:16:28,729 --> 00:16:31,979
If it feels good to do that, wonderful.

341
00:16:34,984 --> 00:16:37,067
But you know what to do.

342
00:16:44,117 --> 00:16:45,778
And inhale.

343
00:16:45,778 --> 00:16:47,531
Come all the way up.

344
00:16:47,531 --> 00:16:49,516
And exhale, release.

345
00:16:49,516 --> 00:16:50,793
Bring both feet in.

346
00:16:50,793 --> 00:16:52,862
We're just gonna take a quiet moment here.

347
00:16:52,862 --> 00:16:54,842
So the idea here

348
00:16:54,842 --> 00:16:57,535
would be to actually bring
the opposite ankle in front

349
00:16:57,535 --> 00:16:59,202
that you had before.

350
00:17:00,345 --> 00:17:04,176
And then bring the palms together
and sit up nice and tall.

351
00:17:04,176 --> 00:17:06,742
Inhale, lots of love in.

352
00:17:06,742 --> 00:17:08,774
Exhale, again relax your shoulders.

353
00:17:08,774 --> 00:17:10,724
And by choosing to relax your shoulders

354
00:17:10,724 --> 00:17:13,592
we're also sending a little
subconscious memo like,

355
00:17:13,592 --> 00:17:16,878
"You can also relax in
other areas if you want,

356
00:17:16,878 --> 00:17:20,045
"that are tight, blocked, restricted."

357
00:17:22,021 --> 00:17:25,436
Are there things in
your life that maybe are

358
00:17:25,436 --> 00:17:28,205
on hold, and they don't
need to be on hold anymore,

359
00:17:28,205 --> 00:17:29,455
they need to be

360
00:17:31,026 --> 00:17:32,629
nourished,

361
00:17:32,629 --> 00:17:33,462
nurtured?

362
00:17:37,818 --> 00:17:41,151
If you haven't already, close your eyes.

363
00:17:42,137 --> 00:17:43,804
Notice how you feel.

364
00:17:45,202 --> 00:17:48,488
Keep listening to the
sound of your breath.

365
00:17:48,488 --> 00:17:51,920
And if it's hard for you
to just be still and quiet,

366
00:17:51,920 --> 00:17:53,420
no biggie, welcome

367
00:17:54,266 --> 00:17:57,946
to humanity. (laughs)

368
00:17:57,946 --> 00:17:59,026
It's all good.

369
00:17:59,026 --> 00:18:01,609
It's why we're here practicing.

370
00:18:13,399 --> 00:18:16,316
Take one more cycle of breath here.

371
00:18:18,774 --> 00:18:19,691
Breathe in.

372
00:18:21,433 --> 00:18:24,045
Nice long, easy exhale.

373
00:18:24,045 --> 00:18:26,962
(mouth exhalation)

374
00:18:27,935 --> 00:18:29,003
Awesome.

375
00:18:29,003 --> 00:18:33,020
Then gently open your eyes,
release the fingertips,

376
00:18:33,020 --> 00:18:34,994
and we're gonna send both legs out long.

377
00:18:34,994 --> 00:18:36,577
I'll turn this way.

378
00:18:39,254 --> 00:18:41,240
Then bring your feet hip width apart,

379
00:18:41,240 --> 00:18:43,260
your heels hip width apart.

380
00:18:43,260 --> 00:18:47,416
And then you're actually
going to lean your hands back.

381
00:18:47,416 --> 00:18:48,937
I love this yoga pose.

382
00:18:48,937 --> 00:18:50,104
It's so chill.

383
00:18:51,364 --> 00:18:55,531
So chill, yeah, come on,
bolster that breathes behind me.

384
00:18:57,087 --> 00:18:59,479
1999, the bolster that breathes.

385
00:18:59,479 --> 00:19:00,733
Okay and then sit up nice and tall.

386
00:19:00,733 --> 00:19:02,056
Lift up through your armpit, chest.

387
00:19:02,056 --> 00:19:05,598
We've done all this great side
body work here so lift up.

388
00:19:05,598 --> 00:19:08,846
And then you're gonna bend
one knee and then the other.

389
00:19:08,846 --> 00:19:09,798
Inhale.

390
00:19:09,798 --> 00:19:12,457
And then exhale, take
the knees to the left.

391
00:19:12,457 --> 00:19:13,290
Oh yeah.

392
00:19:15,568 --> 00:19:17,008
And then keep the chest lifted here.

393
00:19:17,008 --> 00:19:17,948
If you'd like a little more

394
00:19:17,948 --> 00:19:20,340
you can cross the left
ankle over the right.

395
00:19:20,340 --> 00:19:24,404
Key here would be to
keep both feet active.

396
00:19:24,404 --> 00:19:26,563
So maybe you could
practice those yogi toes,

397
00:19:26,563 --> 00:19:29,480
spreading the toes, lots of energy.

398
00:19:30,615 --> 00:19:32,763
Then inhale in, lift the chin.

399
00:19:32,763 --> 00:19:35,212
And then exhale, bow
the head to the heart.

400
00:19:35,212 --> 00:19:38,212
Press into all of your fingerprints.

401
00:19:40,518 --> 00:19:42,283
And then get a little quiet here.

402
00:19:42,283 --> 00:19:45,058
(deep nasal inhalation)

403
00:19:45,058 --> 00:19:47,975
(mouth exhalation)

404
00:19:54,740 --> 00:19:56,900
And then slowly release.

405
00:19:56,900 --> 00:19:59,141
Come back to center and
take it to the other side.

406
00:19:59,141 --> 00:20:03,610
So now the knees are
gonna go onto the right.

407
00:20:03,610 --> 00:20:06,141
Maybe you cross the top ankle over.

408
00:20:06,141 --> 00:20:07,744
Keep the toes active.

409
00:20:07,744 --> 00:20:10,472
Inhale, lift up through
your heart, your chest.

410
00:20:10,472 --> 00:20:11,639
Lift the chin.

411
00:20:12,620 --> 00:20:14,370
And then exhale, bow.

412
00:20:16,660 --> 00:20:18,493
A moment of reverence.

413
00:20:23,487 --> 00:20:27,654
Press into your fingertips. (chuckles)

414
00:20:37,102 --> 00:20:37,935
Beautiful.

415
00:20:37,935 --> 00:20:39,459
Inhale.
(deep nasal inhalation)

416
00:20:39,459 --> 00:20:42,338
Exhale, release, come back.

417
00:20:42,338 --> 00:20:44,451
Bring the soles of the feet together.

418
00:20:44,451 --> 00:20:47,319
Lift the arms and bring them to your toes.

419
00:20:47,319 --> 00:20:50,210
Interlace the fingertips
around your darling toes

420
00:20:50,210 --> 00:20:52,741
and then inhale to draw
the heels in a little more

421
00:20:52,741 --> 00:20:54,824
and sit up nice and tall.

422
00:20:56,479 --> 00:20:58,836
So actively draw your thighs down,

423
00:20:58,836 --> 00:21:01,460
but lift your heart, find stillness.

424
00:21:01,460 --> 00:21:04,188
And again a little quiet moment here

425
00:21:04,188 --> 00:21:07,688
as you breathe fully, deeply and lovingly.

426
00:21:22,671 --> 00:21:24,958
Inhale to lift your heart.

427
00:21:24,958 --> 00:21:27,095
Exhale to bend your elbows left to right

428
00:21:27,095 --> 00:21:28,093
and send it forward.

429
00:21:28,093 --> 00:21:29,289
Look down.

430
00:21:29,289 --> 00:21:31,263
Gaze into your pond.

431
00:21:31,263 --> 00:21:32,842
See your reflection.

432
00:21:32,842 --> 00:21:34,037
Tuck the chin slightly

433
00:21:34,037 --> 00:21:37,454
to lengthen through the back of the neck.

434
00:21:40,330 --> 00:21:41,363
Believe it.

435
00:21:41,363 --> 00:21:44,463
What you see is awesome and beautiful,

436
00:21:44,463 --> 00:21:48,236
and totally worth this
time of self-reflection.

437
00:21:48,236 --> 00:21:49,432
Take a deep breath in.

438
00:21:49,432 --> 00:21:50,500
(deep nasal inhalation)

439
00:21:50,500 --> 00:21:54,413
And then exhale to release and come back.

440
00:21:54,413 --> 00:21:56,758
And you were saying amen, amen to that.

441
00:21:56,758 --> 00:21:58,860
Extend the legs out long.

442
00:21:58,860 --> 00:22:00,648
You're gonna bend the
knees right away here.

443
00:22:00,648 --> 00:22:02,974
Then you're gonna take the fingertips

444
00:22:02,974 --> 00:22:05,041
to interlace behind your thighs.

445
00:22:05,041 --> 00:22:06,748
Then inhale, lift the chest

446
00:22:06,748 --> 00:22:08,965
and exhale, forward fold.

447
00:22:08,965 --> 00:22:12,611
Maybe you clasp opposite elbows here.

448
00:22:12,611 --> 00:22:15,490
All around, nose towards the knees.

449
00:22:15,490 --> 00:22:16,323
And then from here

450
00:22:16,323 --> 00:22:19,344
if you'd like to straighten
out a little bit, you can.

451
00:22:19,344 --> 00:22:20,575
Should feel really yummy.

452
00:22:20,575 --> 00:22:24,658
If it doesn't then pick
the knees up just a hair.

453
00:22:26,206 --> 00:22:29,410
Big, big stretch through the back,

454
00:22:29,410 --> 00:22:30,243
the spine.

455
00:22:34,147 --> 00:22:36,725
Flex your toes towards your sweet head.

456
00:22:36,725 --> 00:22:38,002
Take one more breath.

457
00:22:38,002 --> 00:22:40,718
(deep nasal inhalation)

458
00:22:40,718 --> 00:22:43,087
And then exhale, press
into your sits bones.

459
00:22:43,087 --> 00:22:44,863
Release the hands.

460
00:22:44,863 --> 00:22:49,030
Let the legs be soft and you're
come to lie on your back.

461
00:22:50,169 --> 00:22:51,919
Now, grab your pilla,

462
00:22:53,304 --> 00:22:56,160
and, Benji do you mind if I
put the pillow here lovey?

463
00:22:56,160 --> 00:22:57,065
Here buddy, you little bear.

464
00:22:57,065 --> 00:22:58,398
Oh, sorry buddy.

465
00:22:59,434 --> 00:23:02,545
Call animal control. (laughs)

466
00:23:02,545 --> 00:23:03,578
Just kidding.

467
00:23:03,578 --> 00:23:04,519
He lives a good life.

468
00:23:04,519 --> 00:23:05,352
He's a good teacher.

469
00:23:05,352 --> 00:23:08,397
He's taught me a lot of
compassion and softness.

470
00:23:08,397 --> 00:23:09,523
So you're gonna come on to your back

471
00:23:09,523 --> 00:23:12,367
and you're gonna use the
pillow as an actual pillow.

472
00:23:12,367 --> 00:23:13,450
Imagine that.

473
00:23:16,873 --> 00:23:18,521
Ooh yeah!

474
00:23:18,521 --> 00:23:21,726
This is my actual pillow
that I use in my bed.

475
00:23:21,726 --> 00:23:23,622
So this is not a prop.

476
00:23:23,622 --> 00:23:26,622
Can always count on yoga with Adriene to

477
00:23:28,448 --> 00:23:29,597
keep it real.

478
00:23:29,597 --> 00:23:30,931
All right, go ahead and come to your back.

479
00:23:30,931 --> 00:23:34,928
Let your hands rest gently
on your belly or your ribs.

480
00:23:34,928 --> 00:23:38,445
So somewhere in here that
feels really, really awesome.

481
00:23:38,445 --> 00:23:40,268
And then we're gonna
repeat the little ditty

482
00:23:40,268 --> 00:23:41,313
that we just did seated.

483
00:23:41,313 --> 00:23:43,980
So you're gonna bend both knees.

484
00:23:46,294 --> 00:23:49,022
And maybe scoop the tailbone
up to support your lower back.

485
00:23:49,022 --> 00:23:50,439
So these sort of little movements

486
00:23:50,439 --> 00:23:53,666
become intuitive throughout
more regular practice,

487
00:23:53,666 --> 00:23:57,555
which is why at home yoga's so radical.

488
00:23:57,555 --> 00:23:59,808
Take a deep breath in, look up.

489
00:23:59,808 --> 00:24:03,291
And then exhale, slowly allow
the knees to turn to the left.

490
00:24:03,291 --> 00:24:05,822
We might repeat the cross here.

491
00:24:05,822 --> 00:24:09,739
And this time we might
turn onto our right ear.

492
00:24:11,627 --> 00:24:14,210
And then breathe, life is good.

493
00:24:15,493 --> 00:24:17,652
It there are things that
are not in alignment,

494
00:24:17,652 --> 00:24:19,066
trust that they will align,

495
00:24:19,066 --> 00:24:21,649
that's the flow, ups and downs.

496
00:24:24,929 --> 00:24:25,762
Inhale.

497
00:24:25,762 --> 00:24:27,344
(deep nasal inhalation)

498
00:24:27,344 --> 00:24:30,200
Exhale to come back to center.

499
00:24:30,200 --> 00:24:33,117
And then take it to the other side.

500
00:24:36,191 --> 00:24:37,274
Breathe deep.

501
00:24:54,465 --> 00:24:56,044
And then inhale.

502
00:24:56,044 --> 00:24:56,877
Come back to center.

503
00:24:56,877 --> 00:24:58,226
Keep the left foot where it is.

504
00:24:58,226 --> 00:25:01,066
Send the right leg up high

505
00:25:01,066 --> 00:25:04,549
and you're gonna interlace
behind your hamstring.

506
00:25:04,549 --> 00:25:05,780
You're gonna press your hamstring

507
00:25:05,780 --> 00:25:07,011
into your hands a little bit

508
00:25:07,011 --> 00:25:09,704
so there's a little resistance there.

509
00:25:09,704 --> 00:25:12,978
Resist-awnce, as I prefer to say.

510
00:25:12,978 --> 00:25:14,499
And then you're gonna flex your right foot

511
00:25:14,499 --> 00:25:15,660
and then yogi's choice here,

512
00:25:15,660 --> 00:25:19,770
you can stay here or you can
extend the left leg out long.

513
00:25:19,770 --> 00:25:21,628
You can keep your head on the pillow

514
00:25:21,628 --> 00:25:23,241
or if you prefer to go a little deeper,

515
00:25:23,241 --> 00:25:27,408
slide your hands up and pull
the nose up towards the knee.

516
00:25:29,337 --> 00:25:31,159
Each breath is an I Love You here.

517
00:25:31,159 --> 00:25:32,992
So treat it like that.

518
00:25:35,722 --> 00:25:37,972
Whatever that means to you.

519
00:25:43,292 --> 00:25:45,292
And then gently release.

520
00:25:46,345 --> 00:25:47,178
Interlace

521
00:25:48,040 --> 00:25:50,943
behind the left thigh, and
send the left leg up high.

522
00:25:50,943 --> 00:25:51,930
Same thing.

523
00:25:51,930 --> 00:25:53,497
(mouth exhalation)

524
00:25:53,497 --> 00:25:56,330
Find what feels good on this side.

525
00:26:15,945 --> 00:26:17,303
And then when you're ready, release.

526
00:26:17,303 --> 00:26:18,719
Bring the soles of the feet together.

527
00:26:18,719 --> 00:26:21,041
Hands return to the belly or the ribcage.

528
00:26:21,041 --> 00:26:22,208
Knees go wide.

529
00:26:23,120 --> 00:26:27,287
And this is where we will be
finishing our practice today.

530
00:26:32,036 --> 00:26:34,973
So, if you're chilly,
before you get settled in,

531
00:26:34,973 --> 00:26:36,599
you could take your blanket

532
00:26:36,599 --> 00:26:40,453
and you could bring it to
the tops of the hip creases

533
00:26:40,453 --> 00:26:42,230
to cover the legs and the feet.

534
00:26:42,230 --> 00:26:46,397
You could roll up in your
blanket like a little burrito.

535
00:26:47,663 --> 00:26:50,913
(deep nasal breathing)

536
00:26:51,994 --> 00:26:53,155
And then if you like,

537
00:26:53,155 --> 00:26:56,394
arms can come to the hip creases

538
00:26:56,394 --> 00:26:59,482
or to rest gently at your side.

539
00:26:59,482 --> 00:27:01,061
And the idea here

540
00:27:01,061 --> 00:27:04,509
is to allow everything
to soften and relax.

541
00:27:04,509 --> 00:27:06,820
A complete and total surrender.

542
00:27:06,820 --> 00:27:09,803
So we open up through the hips

543
00:27:09,803 --> 00:27:12,880
and, actually let's all bring
the hands out to our sides,

544
00:27:12,880 --> 00:27:15,283
unless you're like, "No
girl, I'm good here!"

545
00:27:15,283 --> 00:27:16,116
That's fine.

546
00:27:16,116 --> 00:27:17,756
But I'm gonna go ahead
and invite us to do this

547
00:27:17,756 --> 00:27:19,207
so that we can take a little mudra

548
00:27:19,207 --> 00:27:23,120
of index finger and thumb coming together.

549
00:27:23,120 --> 00:27:27,287
Index finger and thumb
completely optional of course.

550
00:27:28,693 --> 00:27:30,806
Just once you find the specificity of that

551
00:27:30,806 --> 00:27:33,223
see if you can relax in that.

552
00:27:36,042 --> 00:27:37,709
And close your eyes.

553
00:27:39,862 --> 00:27:40,695
Get quiet.

554
00:27:46,607 --> 00:27:50,253
If your surroundings are not quiet

555
00:27:50,253 --> 00:27:51,086
that's okay.

556
00:27:51,086 --> 00:27:55,500
You don't need that to be
quiet in order to practice.

557
00:27:55,500 --> 00:27:58,496
Finding a moment with a breath or two

558
00:27:58,496 --> 00:27:59,496
to be still.

559
00:28:25,703 --> 00:28:27,444
Now slowly begin to rub your thumbprint

560
00:28:27,444 --> 00:28:29,694
on your other fingerprints.

561
00:28:50,894 --> 00:28:52,867
And take a deep breath in.

562
00:28:52,867 --> 00:28:55,143
(deep nasal inhalation)

563
00:28:55,143 --> 00:28:56,501
And a long breath out.

564
00:28:56,501 --> 00:28:59,418
(mouth exhalation)

565
00:29:01,679 --> 00:29:04,179
Slowly begin to open your eyes

566
00:29:05,940 --> 00:29:07,940
and notice how you feel.

567
00:29:12,337 --> 00:29:15,762
Nice and easy, bring the hands together.

568
00:29:15,762 --> 00:29:17,597
Bring the thumbs right
up to that third eye.

569
00:29:17,597 --> 00:29:21,207
(peaceful, serene music)

570
00:29:21,207 --> 00:29:22,577
Take a deep breath in.

571
00:29:22,577 --> 00:29:24,528
(deep nasal inhalation)

572
00:29:24,528 --> 00:29:25,695
And we whisper

573
00:29:27,787 --> 00:29:28,620
namaste.

574
00:29:32,072 --> 00:29:33,509
Awesome work everyone.

575
00:29:33,509 --> 00:29:35,030
Have a great day or great evening

576
00:29:35,030 --> 00:29:37,197
and I'll see you tomorrow.