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- Hey hey everyone and welcome to True,

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your 30 day yoga journey.

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I'm Adriene and I'm so glad
you're here for day nine

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so that you can feel fine and

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♪ Open your mind and body ♪

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Let's get started.

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All right, let's begin standing today

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with the feet together.

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You're gonna take your
hands, interlace them behind,

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and let's begin with a
nice big inhale together as

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you draw the knuckles
down and away behind you.

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Start to open up through
the chest right away.

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And then exhale, relax
your shoulders down.

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We're just gonna ground in this moment.

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It's amazing.

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You're here day nine killing it.

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So let's make the most
of this swift practice.

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Inhale, lift the chest.

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Exhale, relax the shoulders.

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Inhale, lift the chest.

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Big refreshing breath in.

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And exhale, relax the shoulders.

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Great, one more time.

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Big inhale, stand up nice and tall.

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And then as you exhale, long easy exhale,

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just really feel that
connection to your heels.

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And root yourself in this moment.

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Great then release the fingertips
and big inhale to reach

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the fingertips up toward the sky.

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Feel that flush of energy in the forearms.

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Inhale in, exhale, relax
the shoulders down.

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Inhale, rooting down to
your feet, reaching up.

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Nice easy exhale as you
relax the shoulders down.

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And one more time big inhale.

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And exhale.

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Beautiful, bring the palms
together up over the head.

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You're gonna interlace the
fingertips here, steeple grip.

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And then you're gonna
think up as you breathe in.

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And over as you breathe
out, over to the right.

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Bump the hips to the left.

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Keep your feet nice and strong.

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Spiral your heart up towards the sky.

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Big stretch, big opening here, inhale.

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And exhale from your core, your center,

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all the way back to the middle.

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Beautiful, inhale, reach up.

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Think up and over as you
exhale slowly tilt to the left.

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Pay attention to the sensation.

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Spiral your heart up.

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Smell your armpit.

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Life's too short, inhale.

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And then exhale to come back
from your center, beautiful.

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Inhale, and exhale palms
come together and down.

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Back at the old heart.

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Back at ye old heart space.

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It's incredible how we can
forget to tend to this space.

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We start tending to these
spaces and these spaces

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and all the, but, we need
to tend to this space.

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Today we're gonna open
up through this space.

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Be really present and be full
and generous with your breath.

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All right, walk to the top of your mat

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if you're not there already.

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And let's see what's going on today.

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Bend the knees, inhale reach for the sky.

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Exhale, slow and soft, forward fold.

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Pause here.

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Take a couple breaths.

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Clasp the elbows if it feel right.

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Pet your dog if he's
within an arm's reach.

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Nothing like the at home yoga
practice to keep you really

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present and aware of what
is going on right now.

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Not what went on yesterday
or earlier this morning.

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Not what's about to happen tomorrow.

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But right here right now.

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Hey little buddy, I'm gonna
come over there, sorry.

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Then bring the feet together
and you're gonna inhale.

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Find your lift halfway.

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That lengthening through the spine.

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And then exhale you're gonna
bend the knees and immediately

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step the right toes all the way back.

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Lower the right knee.

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Feel that big opening in the
right hip crease and you're

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just gonna sway a little
side to side here.

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Softly, sweetly.

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Keep your left toes pointing forward.

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Front knee over front ankle
so if you have a tendency

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to come too far here back the truck up.

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Find a nice soft easy sway.

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And then after you've explored
a nice easy sway here,

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go ahead and press into the
top of your back foot firmly

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connect to your center, your core energy.

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Bring your palms together and
press up to a nice low lunge.

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Now squeeze, hug everything
into the midline here.

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Lift up from the pelvic
floor just a hair and lift

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your sternum up to your thumbs.

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Embody the shape with so much love.

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Maybe even a little
empowerment dare I say.

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So what I'm trying to get
you to think of is the energy

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that you bring to the shape.

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Are we just kind of like
holding on for dear life here?

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Or can we really just enjoy
every moment as we open our

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hearts, open our mind to a new experience.

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Take one more breath,
maybe sink a little deeper.

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Hugging your thighs to the midline.

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And then we'll slowly
release fingertips down.

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Now, straighten the front leg,

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flex your left toes towards
your third eye or your face.

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Right hip is over the right knee

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so not super far behind here.

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But bones are nice and stacked.

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Then inhale to look forward,
open through the chest.

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And then exhale to dig into
your left heel and roll it

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all the way back up.

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Listen carefully, now,
curl the back toes under,

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lift the back knee and here we go.

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Big move here.

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Sweep the fingertips forward, up and back.

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Big beach ball up and overhead.

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Same action as before,
hugging into the midline.

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Cultivating that energy
from the base of the spine.

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And lift your chest, open your heart.

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Open your mind and breathe deep.

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If there's a lot of tension
in the shoulders here see if

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you can take the thumbs
back, pinkies forward,

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and as if you're holding that ball,

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relax the shoulders down.

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One more breath here we got this.

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Inhale.

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And then exhale with control.

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Rain it down.

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Beautiful, step the back
foot up to meet the front,

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forward fold.

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Inhale halfway lift your version.

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Exhale to soften and release.

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Inhale to reach for the sky, big stretch.

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Big breath.

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Exhale to release all the way down.

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Interlace behind opposite
thumb on top so opposite

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than the thumb you did before.

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Drop the knuckles down and away
and just take a quiet moment

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here as you open up through
the pecs, the shoulders.

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Listen to the sound of your breath.

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(breathing)

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And as you're ready, slowly
release, right into it.

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Inhale reach for the sky.

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Exhale bringing it down.

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Inhale, it's your pathway, get ready.

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Exhale, release and step the
left toes back right away.

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Nice fluid movement.

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Lower the back knee.

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Soft, easy sway.

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We start to feel opening through the hips.

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Check it out.

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(breathing)

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And once you've found your
alignment pressing the top of

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that back foot and here we go.

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Engage, shoop, engage.

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That sounds weird.

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Bring the palms together and
press into that front foot.

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That lifts you up.

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We find that length through the spine.

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Notice how it's different on this side.

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If you ever need to pad the back knee,

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a really easy way to do it is just fold

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the yoga mat like so.

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You can always pull in
your blanket or towel

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as a backup as well.

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So, press into the top
of that back foot firmly.

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Inhale, lift the sternum to the thumbs.

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Notice if you're just
kind of hanging out here

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waiting for something.

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See if we engage outer hips, hug in.

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And then really pressing
into your foundation to lift

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that little energy from
the base of the spine.

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And then what kind of
attitude, what kind of flavor,

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essence if you will,

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can you bring to this shape today?

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Don't be shy.

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Don't play small.

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(breathing)

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Great, take one more big
breath in and then exhale

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to release it down nice and slow, awesome.

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You're gonna curl the back toes under,

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start to straighten through
the front leg and really

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just a reminder, every
time I say straighten,

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we're always keeping a little
bit of a bend in that knee.

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Never want to lock the knees.

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Then, inhale to look forward.

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Open through the chest.

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Nice and then exhale dig
into that right heel.

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Come all the way back.

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Beautiful, curl the back toes
under if they aren't already.

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And then slowly lift that back knee.

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Squeeze into the center,
plumb the line, here we go.

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Reach for the sky.

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Big stretch, big breath.

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Work it out.

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So we create this support
system in these shapes.

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And it really starts with you.

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And you start to do this on
the yoga mat more and more

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and then you start to do
it off the mat instead

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of looking for other people
to solve your problems

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you got it.

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You start to work on it naturally.

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You have the tools to practice.

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The muscle memory.

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Take one more breath here, inhale.

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And then exhale to slow
and with control release.

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Here we go, inhale look forward.

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Exhale back foot comes up, forward fold.

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Interlace the fingertips
this time behind the calves.

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Bend the elbows left to right.

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Bend your knees as generously
as you need and the let the

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head hang low.

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Now opening up through
the back of the legs.

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Deepen your breath.

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Mm.

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Awesome, then release the fingertips

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and inhale halfway lift.

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Exhale to fold.

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Inhale reach for the sky
and exhale hands to heart.

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Close your eyes, observe your breath.

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Notice how you feel and make
sure you're not gripping

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in those toes.

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Presence.

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I love coming back to
mountain pose because I just

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get a chance to check in
like how present am I today?

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What's my level of presence?

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How thick is the veil?

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(breathing)

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All right, bend the
knees, here we go, inhale,

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reach for the sky.

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Wiggle the fingertips, wake it up.

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Exhale, rain it down.

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Inhale halfway lift.

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Exhale fold and slide
your right toes back.

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Lower the right knee.

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This time sweep the fingertips
forward up and back.

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Inhale, lift your heart, big stretch.

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Then exhale to rain it down.

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Pull back on the left hip crease.

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Straighten the front leg.

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Inhale, look forward.

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Broaden through the chest.

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Exhale, roll it all the
way into the left foot.

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Curl the back toes under,
lift the back knee,

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here we go, big move here.

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Inhale, reach for the sky, open the chest.

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High lunge and then
exhale to rain it down.

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Step the back foot up to meet the front.

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You got this.

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Inhale, halfway lift.

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Exhale to soften and fold.

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Inhale reach for the sky.

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Catch a wave here you're
gonna go right back down.

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Exhale, fold.

257
00:12:34,854 --> 00:12:37,099
Beautiful, inhale halfway lift.

258
00:12:37,099 --> 00:12:38,182
Exhale, fold.

259
00:12:40,108 --> 00:12:42,095
Slide or step the left toes back.

260
00:12:42,095 --> 00:12:43,386
Lower the left knee.

261
00:12:43,386 --> 00:12:46,870
When you're ready,
inhale, reach for the sky.

262
00:12:46,870 --> 00:12:49,766
Big stretch, open your
heart, lift your sternum.

263
00:12:49,766 --> 00:12:52,312
And then exhale to release.

264
00:12:52,312 --> 00:12:53,777
Fold the right hip crease back,

265
00:12:53,777 --> 00:12:55,447
flex your right toes towards your face.

266
00:12:55,447 --> 00:12:59,197
Inhale, open through
the chest, look forward.

267
00:13:00,588 --> 00:13:02,764
And then exhale all the way back.

268
00:13:02,764 --> 00:13:04,985
Right foot presses firmly into the earth.

269
00:13:04,985 --> 00:13:06,323
Curl the left toes under.

270
00:13:06,323 --> 00:13:08,381
When you feel like you have your footing,

271
00:13:08,381 --> 00:13:09,660
inhale reach for the sky.

272
00:13:09,660 --> 00:13:11,054
Big stretch, big breath.

273
00:13:11,054 --> 00:13:15,429
Inhale, left your heart and
exhale take it all the way down.

274
00:13:15,429 --> 00:13:17,822
Awesome, back foot comes
up to meet the front.

275
00:13:17,822 --> 00:13:21,989
Forward fold, inhale, lift
halfway, stick with me.

276
00:13:23,090 --> 00:13:24,949
Exhale to fold.

277
00:13:24,949 --> 00:13:27,888
Catch a wave like you're
in a stadium game here.

278
00:13:27,888 --> 00:13:32,055
Inhale all the way up, whoa,
and then all the way down.

279
00:13:34,533 --> 00:13:36,904
Nice, inhale, halfway lift.

280
00:13:36,904 --> 00:13:40,904
Catch a wave and then
exhale to fold, beautiful.

281
00:13:43,152 --> 00:13:47,839
Now, bend the knees, plant the
palms, step right toes back,

282
00:13:47,839 --> 00:13:50,506
step left toes back, plank pose.

283
00:13:51,818 --> 00:13:54,537
Inhale, look forward,
shift forward, exhale,

284
00:13:54,537 --> 00:13:56,762
lower all the way to your belly.

285
00:13:56,762 --> 00:14:00,487
You can come onto the
knees first if you like.

286
00:14:00,487 --> 00:14:04,654
Then inhale, open the chest,
open the heart, cobra.

287
00:14:06,478 --> 00:14:08,073
Exhale to fold.

288
00:14:08,073 --> 00:14:09,828
Curl the toes under.

289
00:14:09,828 --> 00:14:11,609
Press up to plank or half plank.

290
00:14:11,609 --> 00:14:14,276
And then take your downward dog.

291
00:14:16,492 --> 00:14:18,992
Beautiful, nice work everyone.

292
00:14:20,806 --> 00:14:22,415
Pedal it out here.

293
00:14:22,415 --> 00:14:26,080
Feel that stretch in the
outer hip, the glute.

294
00:14:26,080 --> 00:14:26,913
Side body.

295
00:14:31,927 --> 00:14:35,252
Then close your eyes and
after you've taken a moment to

296
00:14:35,252 --> 00:14:39,419
walk your dog here, see
if you can find stillness.

297
00:14:42,666 --> 00:14:44,833
And then calm your breath.

298
00:14:46,150 --> 00:14:48,483
(breathing)

299
00:14:57,771 --> 00:15:01,793
Nice, now slow and with
control like you love yourself,

300
00:15:01,793 --> 00:15:05,030
begin to bend the knees
and you're gonna lower them

301
00:15:05,030 --> 00:15:07,541
to the ground, soft landing.

302
00:15:07,541 --> 00:15:09,255
Bring the big toes together.

303
00:15:09,255 --> 00:15:11,506
Slide the knees as wide as the yoga mat.

304
00:15:11,506 --> 00:15:14,516
Listen carefully, inhale, drop
the belly, open the chest,

305
00:15:14,516 --> 00:15:17,849
look forward and exhale send it on back.

306
00:15:20,746 --> 00:15:21,829
Child's pose.

307
00:15:25,468 --> 00:15:28,166
Now I'll let you decide
here what feels awesome.

308
00:15:28,166 --> 00:15:32,084
Active arms, if you have a
good amount of energy today.

309
00:15:32,084 --> 00:15:34,334
Or soft heavy relaxed arms.

310
00:15:40,635 --> 00:15:42,574
There's always room for awareness

311
00:15:42,574 --> 00:15:44,344
in whatever option you take.

312
00:15:44,344 --> 00:15:48,011
So whatever choice you
make, it's conscious.

313
00:15:50,988 --> 00:15:52,655
And close your eyes.

314
00:15:53,983 --> 00:15:57,150
Take a cue, a little remembrance
of yesterday's practice

315
00:15:57,150 --> 00:15:58,733
and relax your jaw.

316
00:16:04,111 --> 00:16:06,444
And quiet your breath again.

317
00:16:07,564 --> 00:16:09,897
(breathing)

318
00:16:13,637 --> 00:16:15,137
Making some space.

319
00:16:18,104 --> 00:16:20,437
(breathing)

320
00:16:27,602 --> 00:16:30,668
Wonderful, press into
the tops of the feet.

321
00:16:30,668 --> 00:16:33,318
As you're ready, slowly
carve a line with the nose

322
00:16:33,318 --> 00:16:35,206
to look forward and come up.

323
00:16:35,206 --> 00:16:37,615
You're gonna keep your
knees where they are,

324
00:16:37,615 --> 00:16:39,410
your feet where they are

325
00:16:39,410 --> 00:16:41,734
and hands are gonna come to the earth.

326
00:16:41,734 --> 00:16:43,889
A yoga with Adriene favorite,

327
00:16:43,889 --> 00:16:46,839
deep opening here as we
press away from the yoga mat

328
00:16:46,839 --> 00:16:48,966
with the right hand and
you're gonna inhale,

329
00:16:48,966 --> 00:16:51,134
open left fingertips to the sky.

330
00:16:51,134 --> 00:16:52,772
Try to keep your feet where they are.

331
00:16:52,772 --> 00:16:55,183
And there here we go, think up and over.

332
00:16:55,183 --> 00:16:58,050
You're gonna take your left
fingertips around to thread

333
00:16:58,050 --> 00:17:00,759
today so really stretching
through the back body, the lat,

334
00:17:00,759 --> 00:17:04,926
shoulder, and then you'll
come to thread the needle.

335
00:17:06,082 --> 00:17:09,346
Breathe out and then on the
inhale claw through the right

336
00:17:09,346 --> 00:17:12,098
fingertips take it all the
way back up with your breath.

337
00:17:12,098 --> 00:17:13,931
And then exhale again.

338
00:17:17,692 --> 00:17:20,357
One more time, inhale.

339
00:17:20,357 --> 00:17:22,767
I'm not putting any pressure.

340
00:17:22,767 --> 00:17:24,804
Almost went into an accident there.

341
00:17:24,804 --> 00:17:26,849
Pressure in my right wrist
at all clawing through my

342
00:17:26,849 --> 00:17:30,098
fingertips so much so
that there's no pressure.

343
00:17:30,098 --> 00:17:32,805
Great, and after you finish
up that last one come back

344
00:17:32,805 --> 00:17:34,902
and we'll switch to the other side.

345
00:17:34,902 --> 00:17:36,726
Claw through your fingertips.

346
00:17:36,726 --> 00:17:39,682
Little to no pressure in that wrist.

347
00:17:39,682 --> 00:17:41,718
Here we go, inhale.

348
00:17:41,718 --> 00:17:45,762
Right fingertips reach all
the way up and then exhale

349
00:17:45,762 --> 00:17:48,195
to thread the needle.

350
00:17:48,195 --> 00:17:49,836
Take it all the way through.

351
00:17:49,836 --> 00:17:52,561
Breathe out, empty out all your breath.

352
00:17:52,561 --> 00:17:54,658
Lots of awareness through the toes.

353
00:17:54,658 --> 00:17:56,991
As you inhale reach back up.

354
00:17:58,837 --> 00:18:01,420
Create space and exhale, twist.

355
00:18:04,853 --> 00:18:06,497
And one last time.

356
00:18:06,497 --> 00:18:10,664
Inhale, gotta create some space
for some new doors to open.

357
00:18:12,507 --> 00:18:13,424
And exhale.

358
00:18:17,271 --> 00:18:18,104
Awesome.

359
00:18:19,055 --> 00:18:20,411
Come all the way back.

360
00:18:20,411 --> 00:18:21,749
Walk the knees in.

361
00:18:21,749 --> 00:18:25,726
Inhale, press the palms into the earth.

362
00:18:25,726 --> 00:18:27,369
No pressure on the wrists.

363
00:18:27,369 --> 00:18:28,953
Claw through the fingertips.

364
00:18:28,953 --> 00:18:30,936
Exhale, curl the toes
under, lift the knees,

365
00:18:30,936 --> 00:18:32,346
slide it back to plank.

366
00:18:32,346 --> 00:18:33,528
Draw the navel up.

367
00:18:33,528 --> 00:18:35,183
Press away from your yoga mat.

368
00:18:35,183 --> 00:18:36,312
Breathe deep.

369
00:18:36,312 --> 00:18:37,893
We're not going anywhere.

370
00:18:37,893 --> 00:18:39,918
We're staying here with the breath.

371
00:18:39,918 --> 00:18:41,659
Notice where your mind goes.

372
00:18:41,659 --> 00:18:42,663
Stay open.

373
00:18:42,663 --> 00:18:44,198
You can move if you need to.

374
00:18:44,198 --> 00:18:46,521
You can come on to the
forearms if you need to.

375
00:18:46,521 --> 00:18:50,330
I promised that we would work
and get strong in this series

376
00:18:50,330 --> 00:18:51,944
so stick with me.

377
00:18:51,944 --> 00:18:53,510
Do your best.

378
00:18:53,510 --> 00:18:54,921
We're here for five.

379
00:18:54,921 --> 00:18:56,318
Four.

380
00:18:56,318 --> 00:18:57,502
Three.

381
00:18:57,502 --> 00:18:58,814
Two.

382
00:18:58,814 --> 00:19:01,284
And on the one we'll
slowly lower the knees.

383
00:19:01,284 --> 00:19:04,025
You're gonna take your right
knee and slide it all the

384
00:19:04,025 --> 00:19:05,525
way up for pigeon.

385
00:19:06,971 --> 00:19:08,638
So strong back foot.

386
00:19:10,381 --> 00:19:11,714
Set yourself up.

387
00:19:13,562 --> 00:19:15,560
Inhale to lift your heart.

388
00:19:15,560 --> 00:19:17,373
Open heart, open mind.

389
00:19:17,373 --> 00:19:18,206
Look up.

390
00:19:19,525 --> 00:19:23,087
And then exhale to bring it forward.

391
00:19:23,087 --> 00:19:25,420
(breathing)

392
00:19:30,777 --> 00:19:31,944
Inhale deeply.

393
00:19:35,010 --> 00:19:37,848
And then use your exhale
to make some space.

394
00:19:37,848 --> 00:19:39,031
Let go.

395
00:19:39,031 --> 00:19:40,855
Nice and easy.

396
00:19:40,855 --> 00:19:43,188
(breathing)

397
00:19:49,285 --> 00:19:51,452
Gorgeous, press up slowly.

398
00:19:52,508 --> 00:19:55,431
Connect to your core, your center.

399
00:19:55,431 --> 00:19:58,268
Here we go, coming back to
all fours and then you're just

400
00:19:58,268 --> 00:20:00,525
gonna switch, bring the
left knee all the way up.

401
00:20:00,525 --> 00:20:02,192
Set yourself up for greatness.

402
00:20:02,192 --> 00:20:06,109
Strong connection, root
through that back foot.

403
00:20:10,589 --> 00:20:11,931
And then inhale,

404
00:20:11,931 --> 00:20:14,025
upper arm bones can
actively rotate out here.

405
00:20:14,025 --> 00:20:15,951
It's a great action to check in with

406
00:20:15,951 --> 00:20:17,232
before you forward fold.

407
00:20:17,232 --> 00:20:18,149
Open, open.

408
00:20:23,136 --> 00:20:23,969
Inhale.

409
00:20:26,194 --> 00:20:28,814
I am open is the affirmation here.

410
00:20:28,814 --> 00:20:30,897
Exhale, bring it on down.

411
00:20:32,395 --> 00:20:34,062
Nice easy breathing.

412
00:20:35,762 --> 00:20:38,044
(breathing)

413
00:20:38,044 --> 00:20:41,461
Close your eyes, soften through your jaw.

414
00:20:42,634 --> 00:20:45,816
Maybe your mind has been
distracted in this practice today

415
00:20:45,816 --> 00:20:49,891
so maybe now is the time as
we begin to near the end of

416
00:20:49,891 --> 00:20:52,747
our practice today, maybe now
is the time that you really

417
00:20:52,747 --> 00:20:56,382
kick in some good conscious breathing.

418
00:20:56,382 --> 00:20:58,382
Some great full breaths.

419
00:21:00,035 --> 00:21:02,368
(breathing)

420
00:21:09,729 --> 00:21:11,884
And when you're ready,

421
00:21:11,884 --> 00:21:14,942
let's slowly begin to activate the core.

422
00:21:14,942 --> 00:21:16,990
And press into your palms.

423
00:21:16,990 --> 00:21:18,407
And rise back up.

424
00:21:22,495 --> 00:21:24,279
We'll shift on to the left hip now.

425
00:21:24,279 --> 00:21:26,545
Left buttock, swing old Bessie around.

426
00:21:26,545 --> 00:21:27,660
That's your right leg.

427
00:21:27,660 --> 00:21:30,426
It's an old joke and
it's not a great joke.

428
00:21:30,426 --> 00:21:34,093
And we're gonna come
to a cross legged seat.

429
00:21:39,166 --> 00:21:41,474
Bring the palms to the knees and inhale.

430
00:21:41,474 --> 00:21:43,714
You're gonna lengthen the tailbone out,

431
00:21:43,714 --> 00:21:45,297
lift your chest up.

432
00:21:46,528 --> 00:21:49,619
And then exhale, scoop the
tailbone in and around.

433
00:21:49,619 --> 00:21:51,045
Catch yourself here.

434
00:21:51,045 --> 00:21:54,013
Feel this generous round
through the upper back body.

435
00:21:54,013 --> 00:21:57,013
This is the classic Mr. Burns shape.

436
00:21:59,917 --> 00:22:02,841
That brings us here to the mat.

437
00:22:02,841 --> 00:22:06,835
Then twice more inhale, open the chest.

438
00:22:06,835 --> 00:22:11,002
Look forward or up and
then exhale, round through.

439
00:22:13,152 --> 00:22:15,375
One more time massaging the booty.

440
00:22:15,375 --> 00:22:17,375
Here we go, inhale lift.

441
00:22:19,268 --> 00:22:20,935
And exhale to round.

442
00:22:23,806 --> 00:22:26,275
Beautiful, inhale come back to center.

443
00:22:26,275 --> 00:22:28,339
Bring the hands behind you.

444
00:22:28,339 --> 00:22:29,482
Release the legs,

445
00:22:29,482 --> 00:22:31,380
feet come on the ground
and you're just gonna

446
00:22:31,380 --> 00:22:34,416
windshield wiper the legs
one way and then the other,

447
00:22:34,416 --> 00:22:35,584
should feel awesome,

448
00:22:35,584 --> 00:22:37,124
you can pause at any point

449
00:22:37,124 --> 00:22:38,465
if you feel a place
that feels really good.

450
00:22:38,465 --> 00:22:42,589
And then your thumbs gonna
inch forward and when you're

451
00:22:42,589 --> 00:22:45,908
satisfied here with your
windshield wipers you're gonna

452
00:22:45,908 --> 00:22:49,575
bring it all the way
down to Shavasana town.

453
00:22:58,645 --> 00:23:00,445
Allow the weight of your body to relax

454
00:23:00,445 --> 00:23:02,612
completely into the earth.

455
00:23:12,012 --> 00:23:15,845
And close your eyes and
take a deep breath in.

456
00:23:18,687 --> 00:23:20,187
And as you exhale,

457
00:23:21,807 --> 00:23:23,640
let it be a surrender.

458
00:23:26,173 --> 00:23:27,006
I am open.

459
00:23:31,491 --> 00:23:34,015
If you're the type of person
that likes to plan everything,

460
00:23:34,015 --> 00:23:37,083
control everything, maybe this
moment here is really more

461
00:23:37,083 --> 00:23:39,980
important than any other
moment on your mat.

462
00:23:39,980 --> 00:23:42,459
Just (exhales).

463
00:23:42,459 --> 00:23:43,954
Okay.

464
00:23:43,954 --> 00:23:47,204
I'm gonna trust the process, stay open.

465
00:24:10,536 --> 00:24:14,203
And then gently begin
to deepen your breath.

466
00:24:15,971 --> 00:24:17,056
You done good.

467
00:24:17,056 --> 00:24:19,723
Just showing up here is awesome.

468
00:24:22,901 --> 00:24:24,554
Incredible, nine days.

469
00:24:24,554 --> 00:24:26,637
Tomorrow will be 10 days.

470
00:24:28,140 --> 00:24:29,776
Wow.

471
00:24:29,776 --> 00:24:33,943
Let's bring the hands together
and cheers to that, salud.

472
00:24:36,510 --> 00:24:38,665
From my heart to yours.

473
00:24:38,665 --> 00:24:41,459
Thumbs right up to the third eye.

474
00:24:41,459 --> 00:24:43,542
We take a deep breath in.

475
00:24:45,181 --> 00:24:49,348
Nice easy exhale as you breathe
out and we whisper: namaste.

476
00:24:54,155 --> 00:24:57,155
(enlightened music)