WEBVTT

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- What's up, party people?
(gentle music)

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And welcome to TRUE,
your 30-day yoga journey.

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Today is day 10.

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Oh my goodness, you are my hero.

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Today, we have a detoxifying practice

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that's gonna help you stir the pot

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and find what feels good.

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(upbeat music)

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Okay, my friends, let's begin

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in a cross-legged seat.

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Hands are gonna come together.

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And we're gonna create a little energy,

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a little warmth here,

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to begin.
(hands rubbing together)

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So, you're going to start
to rub your hands together.

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(vigorous rubbing)

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If it's chilly out, lucky you.

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Here, warm your cockles
by the imaginary fire

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(quick rubbing)
that we're gonna...

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Pick up the speed a little bit.

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Here we go, as fast as you can

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for five, four, three, two,

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and on one, bring your
hands to your belly.

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Ah, now, sit up nice and tall.

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Tuck your chin just slightly

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and let's dive right in, my friends.

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Take a deep breath in
(deep breath)

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fill the lower belly with air.

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And then, exhale. Draw the navel in.

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And just feel this kind of gentle embrace,

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this hugging in.
(deep breaths)

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And then, inhale in again,
drop the breath down,

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and then, exhale.

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Just a gentle hugging in.

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(deep breath)
And here we go,

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big inhale; so, big
diaphragmatic breath, here.

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(breathing deeply)

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Gotta keep my eyes open, sometimes,

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so I don't get too relaxed,

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and then, I can speak.

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And then, on the exhale
it actively draws in.

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Inhale.
(deep breath)

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And exhale.
(deep breath)

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Let's do one more.

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Think of it as a balloon breath.

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Inhale, the balloon expands.

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And exhale, it softens.

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Awesome. Bring the palms to the knees.

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Here we go, root down
through those hipbones.

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Inhale, smooth the heart forward.

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Exhale around through.

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Now, especially if you've
been doing this move

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with me for a bit, see if you can keep

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that diaphragmatic breathing going,

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as you move in your circle.

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Inhale. Come forward.
(deep breaths)

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And exhale around and back.

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(deep breathing)

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Now, take it away, my friend.

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You can start to check out parts

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of the body that are sore.
(deep breath)

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Use this circular movement

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to really zero in and land here

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in the present moment.

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It's time for you.

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It's time for your practice.

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And the reverse of your circle
(deep breathing)

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and moving with your breath.

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(deep breathing)
What other yoga practice

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begins with a good butt massage,

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I mean, come on.

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I like the image of,

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like that old-fashioned coffee grinder,

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so, getting smaller and
smaller and smaller.

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And then, you should be able to feel,

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okay, a little bit more awareness

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and attention now, in
this area of the body.

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Yeah, and then, head over heart,

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heart over pelvis, here,

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we're just going to check in

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with the neck really fast.

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Then, circles with the nose,

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to wake up the neck.

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See, the old paradigm was neck circles.

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Like, the big old neck rolls.

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Reverse your circle.

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And then, nice and easy,
just nod the head yes.

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(deep breathing)

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And then, balance in all things,

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so, nod the head no.

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Oh, yeah. Beautiful.

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Come back to center, here we go, inhale,

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fingertips reach all the
way up towards the sky.

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Exhale. Twist to the left.

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(deep breathing)

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Inhale. Lift your chest.
(deep breath)

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Exhale. Relax the shoulder
blades down your back body.

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Here we go.

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Big inhale to reach the
left fingertips up high.

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Exhale, think up and
over, around and through.

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Draw the chin to the chest,

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navel to the spine, really
actively draw your navel in.

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And then, slowly roll up,

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unravel, a blossoming, if you will.

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And here we go to the other side.

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Left hand to the right knee,

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twist to the right, inhale.
(deep breath)

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Exhale, relax the shoulders
down away from your ears.

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And then, inhale, right
fingertips reach up high.

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(deep breaths)
And exhale, up and over,

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around, you go.
(deep breaths)

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Draw the chin in, navel in,

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activate.
(deep breath)

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Inhale, and then exhale to release.

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Open, ah, beautiful.

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Left hand comes down,

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right fingertips reach all the way up,

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just a nice, easy side body stretch here.

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Go ahead and bend your left elbow

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and then you can play, depending

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on your body, and your anatomy,

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and your mood, and your energy,

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how much length you want, here.

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So, we kind of drop the prescribed shape

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and we just take the suggestion to

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(deep breath)
move within this shape.

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(deep breaths)
And respond to the shape.

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Come on back to center and take it

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to the other side.
(deep breaths)

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Respond to this side.

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(deep breaths)

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And then, come back to center,

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bring the palms together,

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inhale in, lift the corners of the mouth,

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just slightly,
(deep breaths)

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and then, exhale and make your way forward

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and onto all fours.

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Now, day 10,
(deep breath)

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gonna get a little freaky here,

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so we're gonna start to move the hips

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in a circle.
(deep breaths)

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Now, most of you are just at home,

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and not on YouTube, so don't let me down.

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I want your circles to be nice and big.

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We're just gonna begin to
move your hips in a circle,

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pelvis in a circle.

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Try to keep pressure out of the wrists

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by clawing through the fingertips

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and then, try to keep the neck long,

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as opposed to collapse, here,

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by looking forward.

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Big circles; you can
do figure eights, too,

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if you can figure that out.
(laughs)

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Not that you wouldn't, it's just sometimes

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the brain and the body...
(deep breaths)

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All right, now, I feel
bad for saying that.

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Let's all figure out figure eights, here.

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So, you go one way, and then the other.

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I think the main thing is
I didn't want to do it,

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but yeah, there we go.

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Okay, find the figure eight.

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Let's just do that for
the rest of our practice.

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Just kidding. Okay, here we go.

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Walk the knees underneath the hip points.

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Be meticulous. Wrists
underneath the shoulders.

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Curl the toes under.

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Here you go. Press away
from your yoga mat.

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Big breath in, look forward.

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Exhale. Lift the knees, let them hover.

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Tug the hands back in space,

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toes forward, create energy,

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a little fire in the belly.

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We're here for five, four, three, two,

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and lower on the one; amazing.

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Bring the two big toes together,

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knees as wide as your mat,

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send it back, child's pose,

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fingertips actively reaching forward,

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forehead comes to the earth.

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Now, listen to the sound
of your breath here.

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(deep breaths)

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Feel it out.
(deep breaths)

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Then, inhale to look forward.

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Exhale to bring the hips back up,

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walk the knees underneath,

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curl the toes under.

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And yep, you guessed
it, downward facing dog.

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Lift the hips up high,

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start to stretch through
the backs of the legs,

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lots of mindfulness in the hands, here.

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Check in with the outer spiral

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of the upper arm bone,

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inner spiral of the inner thigh.

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(deep breaths)
Take a deep breath in

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(deep breaths)
and a long breath out.

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(deep breaths)
Nice, cleansing breath.

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Big inhale.
(deep breath)

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Big exhale.
(deep breath)

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One more, you got it. Inhale.
(deep breath)

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Don't be shy. Exhale.
(deep breath)

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Now, we'll inhale. Bend the knees.

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Look forward and exhale
to make your way there.

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Nice and slow, baby
steps, rag doll, or hops.

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Then, relax your head
over, clasp the elbows

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and rock gently side to side.

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(deep breaths)
Find your footing here.

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Bend your knees to stretch the lower back.

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(deep breaths)

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And then release the fingertips.

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You're gonna bring the right hand

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to the center of your
mat, then both knees.

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Now, nice and slow,
you're gonna straighten

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just the left leg as you
slowly bring your left hand

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to your lower back, to the small

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of your back, your sacrum.

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Inhale.

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You can come up on the fingertips,
here, too, if you need.

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And then, exhale.
(deep breath)

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Allow your left hand
to replace your right.

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We'll do the same thing.

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Both knees bent, to start,

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then, you straighten the right leg,

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right hand comes to the small
of the back, and we twist.

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Inhale. Exhale.
(deep breaths)

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Then release. Awesome.
(deep breaths)

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Take your time with this
one, today; enjoy it.

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Let it be almost like a moving meditation,

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as you roll up to stand.

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(deep breaths)
As you stand up,

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nice and tall, go ahead and
bring the palms together

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at your heart,
(deep breaths)

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lift the sternum to the thumbs

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and spread awareness evenly,

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throughout all four corners of the feet.

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Big inhale.
(deep breaths)

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Exhale to relax anything that
could be tight, stuck, frozen.

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(deep breaths)
And then, inhale in again.

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Bend your knees, exhale,
release the fingertips down

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and then, inhale, bring
your big beach ball

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all the way up and overhead.

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(deep breaths)
Exhale, forward fold,

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down you go.
(deep breaths)

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Take a second here to check in.

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Ah, think about how happy your body is.

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It's all perspective for
coming into a forward fold,

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almost every day, for 30 days.

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Game changer.

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And then, when you're ready, inhale,

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halfway lift, or just
fine lengthen the spine.

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And then, exhale to fold.
(deep breath)

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Plant the palms. Step the right toes back.

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Step the left toes back.

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Power up. Find a little
warmth, a little heat.

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Warming up the body, here,
you might rock front,

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back, and then, you can also come

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to half plank, here,
and lower from the knees

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and we're gonna inhale, shift forward,

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exhale, lower all the way to the belly,

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nice and slow.
(deep breaths)

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Then, press in the tops of the feet,

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inhale for cobra, and
then exhale to release.

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Curl the toes under.

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Come up to plank, or half plank.

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And then, make your way to
your downward facing dog.

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Take a deep breath in here.
(deep breaths)

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Nice cleansing breath, as you breath out.

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Cleansing breath.

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Now, anchor through the left heel

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and inhale, lift the right leg up high.

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(deep breaths)
Exhale. Bend your right knee.

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And you're gonna open up
your little three-legged dog.

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Now, you can take a
second to really open up,

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but then, make sure you draw
your right shoulder down,

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square the shoulders so you
press into both palms evenly.

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Inhale in. Exhale.
(deep breaths)

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Bring your right knee all the
way forward, knee to nose.

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Nice. Then, step your right foot up.

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Lower your back knee down.

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Inhale. Lift up, palms together.

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Lift your sternum up to your thumbs, here.

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Big breath. Then, exhale.
(deep breaths)

00:12:26.784 --> 00:12:28.983
Swing your left elbow up and around.

00:12:28.983 --> 00:12:32.221
Feel that spaciousness as
you come into your twist.

00:12:32.221 --> 00:12:35.372
(deep breaths)
Press the palms together.

00:12:35.372 --> 00:12:38.326
Try to look behind you. Big inhale.

00:12:38.326 --> 00:12:40.574
(deep breaths)
And then, exhale to release.

00:12:40.574 --> 00:12:42.189
Awesome work. Plant the palms.

00:12:42.189 --> 00:12:45.052
Step the right toes back.

00:12:45.052 --> 00:12:48.948
Belly to the earth, or
now, chaturanga, to up-dog.

00:12:48.948 --> 00:12:50.980
Move in a flow that feels awesome for you.

00:12:50.980 --> 00:12:52.927
Start to warm up your body.

00:12:52.927 --> 00:12:54.457
Big inhale.
(deep breaths)

00:12:54.457 --> 00:12:56.611
Nice, easy exhale to release.

00:12:56.611 --> 00:12:58.982
We'll meet in downward facing dog.

00:12:58.982 --> 00:13:02.463
(deep breaths)
Okay. Here we go.

00:13:02.463 --> 00:13:06.106
Big inhale. Exhale.
(deep breaths)

00:13:06.106 --> 00:13:08.593
Let something go. Beautiful.
(deep breaths)

00:13:08.593 --> 00:13:10.098
Anchor through the right heel, this time,

00:13:10.098 --> 00:13:11.673
and inhale with the left leg up high,

00:13:11.673 --> 00:13:13.371
three-legged dog.

00:13:13.371 --> 00:13:15.161
Now, again, if you choose to open up here,

00:13:15.161 --> 00:13:16.457
because it feels awesome, great,

00:13:16.457 --> 00:13:19.380
but then, pay attention
to your sweet shoulders.

00:13:19.380 --> 00:13:20.503
(deep breaths)
Create stability

00:13:20.503 --> 00:13:23.377
by pressing into both palms evenly.

00:13:23.377 --> 00:13:26.400
Drop your left shoulder down
in line with your right.

00:13:26.400 --> 00:13:28.599
(deep breaths)
Inhale and exhale.

00:13:28.599 --> 00:13:31.010
Squeeze left knee in towards the nose.

00:13:31.010 --> 00:13:32.599
Squeeze and lift. Squeeze and lift.

00:13:32.599 --> 00:13:35.205
Awesome. And then step it up.

00:13:35.205 --> 00:13:37.069
Lower the right knee down.

00:13:37.069 --> 00:13:39.148
(deep breaths)
Catch your breath.

00:13:39.148 --> 00:13:41.429
When you're ready, inhale, rise up.

00:13:41.429 --> 00:13:43.585
(deep breaths)
So, keep working

00:13:43.585 --> 00:13:46.321
in this practice to lift
the sternum to the thumbs.

00:13:46.321 --> 00:13:47.571
So, there can be a collapse here,

00:13:47.571 --> 00:13:48.908
when you get a little tired,

00:13:48.908 --> 00:13:50.338
or a little frazzled.

00:13:50.338 --> 00:13:52.201
Keep lifting, sternum to the thumbs.

00:13:52.201 --> 00:13:53.912
We're gonna bring the right elbow up,

00:13:53.912 --> 00:13:55.696
feel that big stretch and then over,

00:13:55.696 --> 00:13:56.901
big twist, here we go.

00:13:56.901 --> 00:14:00.056
Again, we aim for sternum to thumbs.

00:14:00.056 --> 00:14:02.878
Look back. Inhale.
(deep breaths)

00:14:02.878 --> 00:14:05.332
And exhale to release. Awesome work.

00:14:05.332 --> 00:14:06.617
Plant the palms. Here we go.

00:14:06.617 --> 00:14:09.063
Step it back. You can
lower to the knees, here.

00:14:09.063 --> 00:14:10.140
Inhale. Look forward.

00:14:10.140 --> 00:14:12.009
Exhale all the way to your belly,

00:14:12.009 --> 00:14:14.170
or halfway, chaturanga.

00:14:14.170 --> 00:14:16.420
Inhale for cobra or up-dog.

00:14:17.898 --> 00:14:20.520
And then, exhale to release.
(deep breaths)

00:14:20.520 --> 00:14:22.919
Make your way to downward facing dog.

00:14:22.919 --> 00:14:27.102
And here we go, a lot
of us practicing this

00:14:27.102 --> 00:14:29.019
at the top of the year.

00:14:29.882 --> 00:14:33.241
So, the perfect time to let go of that

00:14:33.241 --> 00:14:36.574
which is not serving you, and make room.

00:14:36.574 --> 00:14:40.324
(deep breaths)
Big breath in.

00:14:41.498 --> 00:14:43.653
Empty it out.
(deep breaths)

00:14:43.653 --> 00:14:45.972
Inhale to look forward, bend the knees

00:14:45.972 --> 00:14:47.588
and exhale to make your way there.

00:14:47.588 --> 00:14:50.669
(deep breaths, thump)
Inhale, halfway lift,

00:14:50.669 --> 00:14:54.836
your version, and exhale
to fold, root to rise here,

00:14:55.795 --> 00:14:57.864
inhale, reach for the sky, lots of energy.

00:14:57.864 --> 00:15:01.396
And exhale, hands to heart.
(deep breaths)

00:15:01.396 --> 00:15:03.848
Inhale. Exhale.
(deep breaths)

00:15:03.848 --> 00:15:06.458
Bend the knees, drop the
fingertips down, and then, inhale.

00:15:06.458 --> 00:15:09.819
Take your big beach ball all
the way up towards the sky.

00:15:09.819 --> 00:15:13.013
Exhale, rain it down.
(deep breaths)

00:15:13.013 --> 00:15:16.814
On your next breath in,
halfway lift, your version.

00:15:16.814 --> 00:15:18.865
Exhale fold.
(deep breaths)

00:15:18.865 --> 00:15:21.762
Plant the palms. Step it back.

00:15:21.762 --> 00:15:25.623
Inhale to look forward. Exhale to lower.

00:15:25.623 --> 00:15:27.942
Inhale to open your heart.

00:15:27.942 --> 00:15:30.473
And then, exhale to release.
(deep breaths)

00:15:30.473 --> 00:15:33.592
Downward facing dog, take your time.

00:15:33.592 --> 00:15:35.825
When you get there, nice, cleansing breath

00:15:35.825 --> 00:15:38.318
in through the nose
(deep breaths)

00:15:38.318 --> 00:15:41.059
and out through the mouth.
(deep breaths)

00:15:41.059 --> 00:15:42.352
Anchor the left heel.

00:15:42.352 --> 00:15:44.649
Inhale. Lift the right leg up high.

00:15:44.649 --> 00:15:46.606
Here we go. Exhale.

00:15:46.606 --> 00:15:48.715
Bend the right knee. Open up.

00:15:48.715 --> 00:15:52.037
(deep breaths)
Draw the right shoulder down.

00:15:52.037 --> 00:15:54.603
You got this. Breath into your belly.

00:15:54.603 --> 00:15:57.798
Spread the right toes. Claw
into the right fingertips.

00:15:57.798 --> 00:15:59.135
Claw into the left fingertips.

00:15:59.135 --> 00:16:02.052
Anchor through the left heel. Nice.

00:16:02.887 --> 00:16:04.333
Inhale. Straighten your leg.

00:16:04.333 --> 00:16:06.961
(deep breaths)
And exhale. Shift it forward.

00:16:06.961 --> 00:16:08.325
Shoulders over the wrist.

00:16:08.325 --> 00:16:10.947
Squeeze and lift. Squeeze and lift.

00:16:10.947 --> 00:16:12.226
And then, step it up.

00:16:12.226 --> 00:16:14.550
Now, we've lowered the back
knee in the first round.

00:16:14.550 --> 00:16:15.470
You can do that again

00:16:15.470 --> 00:16:17.106
or keep it lifted as you slowly

00:16:17.106 --> 00:16:19.839
bring your hands to your heart,

00:16:19.839 --> 00:16:22.904
sternum to your thumbs.
(deep breaths)

00:16:22.904 --> 00:16:25.821
So, again, we can always come here.

00:16:26.855 --> 00:16:29.798
Take a deep breath in.
Lift your left elbow up.

00:16:29.798 --> 00:16:31.538
(deep breaths)
And then, swing it up

00:16:31.538 --> 00:16:34.280
and over, big twists.
(deep breaths)

00:16:34.280 --> 00:16:37.471
This time, see if you can send
your gaze up towards the sky.

00:16:37.471 --> 00:16:39.330
If you want, you can open up here.

00:16:39.330 --> 00:16:42.703
Big breath in. Lift the back knee.

00:16:42.703 --> 00:16:44.945
If it's lifted, really lift it.

00:16:44.945 --> 00:16:47.187
And exhale to release. Awesome.

00:16:47.187 --> 00:16:49.552
Plant the palms. Step it back.

00:16:49.552 --> 00:16:50.385
Go through your flow.

00:16:50.385 --> 00:16:54.531
You can also choose to do
a one-legged flow, here.

00:16:54.531 --> 00:16:57.564
And we'll meet in downward dog.

00:16:57.564 --> 00:17:00.634
(deep breaths)
Inhale in.

00:17:00.634 --> 00:17:03.870
Exhale out through the mouth.
(deep breaths)

00:17:03.870 --> 00:17:05.415
Right into it. Right heel goes down.

00:17:05.415 --> 00:17:07.524
Inhale. Lift the left leg up high.

00:17:07.524 --> 00:17:10.440
Hug the lower ribs in, support.

00:17:10.440 --> 00:17:12.359
Then, the left knee. You got this.

00:17:12.359 --> 00:17:13.861
(deep breaths)
Moving with your breath,

00:17:13.861 --> 00:17:17.026
opening up, drawing the left shoulder in.

00:17:17.026 --> 00:17:17.859
(deep breaths)

00:17:17.859 --> 00:17:19.275
You got this. Breath deep.

00:17:19.275 --> 00:17:22.714
Spread the left toes. Go
through your check list.

00:17:22.714 --> 00:17:25.849
Claw through the fingertips.
(deep breaths)

00:17:25.849 --> 00:17:26.682
One more breath.

00:17:26.682 --> 00:17:28.757
See if you can lift your
left knee a little higher.

00:17:28.757 --> 00:17:31.700
And then, slowly shifting
forward, press away

00:17:31.700 --> 00:17:32.779
from your yoga mats.

00:17:32.779 --> 00:17:34.601
Squeeze and lift. Squeeze and lift.

00:17:34.601 --> 00:17:36.011
Squeeze and lift.

00:17:36.011 --> 00:17:39.374
And then, step it out.
(deep breaths)

00:17:39.374 --> 00:17:40.988
Lower the back knee, if you like,

00:17:40.988 --> 00:17:43.348
we've been there before,
or keep it lifted.

00:17:43.348 --> 00:17:45.094
Here we go. Gather your energy.

00:17:45.094 --> 00:17:47.666
Lift up from the base of the spine.

00:17:47.666 --> 00:17:50.777
Here we go, lifting sternum to thumbs.

00:17:50.777 --> 00:17:52.941
(deep breaths)
Pull the left hip crease back.

00:17:52.941 --> 00:17:54.892
Inhale. Lift the right elbow.

00:17:54.892 --> 00:17:57.626
Create space. Move from there.

00:17:57.626 --> 00:17:59.696
(deep breaths)
Big twist.

00:17:59.696 --> 00:18:02.056
(deep breaths)
Breath in deep.

00:18:02.056 --> 00:18:04.458
(deep breaths)
So, the back knee is lifted,

00:18:04.458 --> 00:18:05.663
here, really lift it.

00:18:05.663 --> 00:18:07.573
Reach that right heel towards the back.

00:18:07.573 --> 00:18:09.557
And then, if you like,
you can open up, here,

00:18:09.557 --> 00:18:13.077
big breath as you inhale,
up towards the sky,

00:18:13.077 --> 00:18:14.817
and exhale to make your way back.

00:18:14.817 --> 00:18:16.430
Awesome. Plant the palms.

00:18:16.430 --> 00:18:17.263
We got this.

00:18:17.263 --> 00:18:19.786
If you took Eka Pada,
or one-legged vinyasa,

00:18:19.786 --> 00:18:23.085
on the right side, do it here.

00:18:23.085 --> 00:18:25.668
And we'll meet in downward dog.

00:18:26.608 --> 00:18:29.853
(deep breaths)
Listen to the sound

00:18:29.853 --> 00:18:31.395
of your breath.
(deep breaths)

00:18:31.395 --> 00:18:35.740
Welcome that warmth, that
tapas, so good for your body,

00:18:35.740 --> 00:18:39.428
especially when we build
it from the inside out.

00:18:39.428 --> 00:18:42.206
Take one more nice,
big, cleansing breath in

00:18:42.206 --> 00:18:45.307
(deep breaths)
and let it go out.

00:18:45.307 --> 00:18:47.368
(deep breaths)
Awesome.

00:18:47.368 --> 00:18:48.905
Inhale to look forward. Bend the knees.

00:18:48.905 --> 00:18:51.310
And exhale to make your way there.

00:18:51.310 --> 00:18:54.791
(deep breaths)
Inhale, halfway lift.

00:18:54.791 --> 00:18:57.112
Exhale, fold.
(deep breaths)

00:18:57.112 --> 00:19:01.750
Inhale. Press into the
feet, reach for the sky.

00:19:01.750 --> 00:19:03.978
And exhale, hands to heart.
(deep breaths)

00:19:03.978 --> 00:19:06.978
Close your eyes, here. Don't fidget.

00:19:07.939 --> 00:19:12.106
Observe your breath.
(deep breaths)

00:19:20.997 --> 00:19:22.533
Nice work. Bend the knees.

00:19:22.533 --> 00:19:27.037
Sink the hips back. Send
the fingertips forward.

00:19:27.037 --> 00:19:29.414
Last bit, here we go.

00:19:29.414 --> 00:19:31.998
Inhale, big beach ball.

00:19:31.998 --> 00:19:35.168
So, lots of energy in the fingertips.

00:19:35.168 --> 00:19:36.001
(deep breaths)
Then, here we go.

00:19:36.001 --> 00:19:38.378
Palms are gonna come
up, they kiss together.

00:19:38.378 --> 00:19:40.281
Right elbow comes around
and we're gonna go big twist

00:19:40.281 --> 00:19:41.979
to the left, here.

00:19:41.979 --> 00:19:44.220
Now, sink your hips back. Lift your toes.

00:19:44.220 --> 00:19:46.134
Really send most of your weight

00:19:46.134 --> 00:19:47.834
into your heels as you inhale.

00:19:47.834 --> 00:19:49.743
Look up, big breath. Exhale.

00:19:49.743 --> 00:19:51.613
(deep breaths)
Sink a little deeper.

00:19:51.613 --> 00:19:54.187
You got it. Inhale, look up.

00:19:54.187 --> 00:19:56.106
(deep breaths)
Exhale, sink a little deeper.

00:19:56.106 --> 00:19:57.273
You can open up here, if you like,

00:19:57.273 --> 00:19:58.442
for a last breath.
(deep breaths)

00:19:58.442 --> 00:20:02.513
Inhale and then exhale
to release everything.

00:20:02.513 --> 00:20:06.080
(deep breaths)
Inhale, halfway lift.

00:20:06.080 --> 00:20:08.361
Exhale, full.
(deep breaths)

00:20:08.361 --> 00:20:10.965
Inhale. Reach to the sky.

00:20:10.965 --> 00:20:13.990
Exhale, hands to heart.
Pause, observe the breath.

00:20:13.990 --> 00:20:15.809
Close your eyes. You got it.

00:20:15.809 --> 00:20:18.489
(deep breaths)
Try not to fidget.

00:20:18.489 --> 00:20:21.072
(deep breaths)

00:20:22.133 --> 00:20:24.094
So, what are the things
we have to work through?

00:20:24.094 --> 00:20:26.885
Well, sometimes, it's
hard to identify them

00:20:26.885 --> 00:20:30.114
so we hop on the mat and we move our body

00:20:30.114 --> 00:20:35.018
and then it's revealed.
(deep breaths)

00:20:35.018 --> 00:20:36.672
So, stay focused. We're almost done.

00:20:36.672 --> 00:20:38.372
Here we go. Bend the knees.

00:20:38.372 --> 00:20:41.400
Send the hips back. Sink the hips back.

00:20:41.400 --> 00:20:43.642
Fingertips reach forward,
so you kind of counter that,

00:20:43.642 --> 00:20:46.541
your center of gravity goes
down and you counter this

00:20:46.541 --> 00:20:48.116
by sending the fingertips forward,

00:20:48.116 --> 00:20:51.119
as opposed to up.
(deep breaths)

00:20:51.119 --> 00:20:52.744
Beautiful.
(deep breaths)

00:20:52.744 --> 00:20:56.147
Breath deep.
(deep breaths)

00:20:56.147 --> 00:20:57.388
Then, when you're ready, inhale.

00:20:57.388 --> 00:20:59.253
Palms come together.
(deep breaths)

00:20:59.253 --> 00:21:01.843
And exhale, big twist,
elbow goes all the way,

00:21:01.843 --> 00:21:06.439
up and over, to the right.
(deep breaths)

00:21:06.439 --> 00:21:08.260
Now, check it out on this side.

00:21:08.260 --> 00:21:12.121
Inhale to look up, and
exhale to lower the hips.

00:21:12.121 --> 00:21:13.900
Send your weight to your heels.

00:21:13.900 --> 00:21:15.101
Squeeze the legs together.

00:21:15.101 --> 00:21:17.137
Breath into your belly. You got it.

00:21:17.137 --> 00:21:17.970
One more breath in

00:21:17.970 --> 00:21:19.750
(deep breaths)
and out.

00:21:19.750 --> 00:21:23.978
If you want to open up, here,
take one cycle of breath.

00:21:23.978 --> 00:21:25.587
And then release everything.

00:21:25.587 --> 00:21:28.202
Awesome work, you guys.
Inhale, halfway lift.

00:21:28.202 --> 00:21:31.033
(deep breaths)
Exhale to fold.

00:21:31.033 --> 00:21:35.766
(deep breaths)
Now, this time,

00:21:35.766 --> 00:21:38.339
let's slowly walk the feet, nice and slow.

00:21:38.339 --> 00:21:41.279
Bend your knees as wide as the yoga mat.

00:21:41.279 --> 00:21:44.184
Allow your toes to spill off,

00:21:44.184 --> 00:21:47.094
and whatever surface is
there, really feel it.

00:21:47.094 --> 00:21:49.304
Inhale. Exhale, slowly.

00:21:49.304 --> 00:21:51.340
Fingertips on the mat, bend the knees,

00:21:51.340 --> 00:21:52.710
drop your center back.

00:21:52.710 --> 00:21:54.531
Now, if the heels come up right away here,

00:21:54.531 --> 00:21:56.853
go ahead and let them.

00:21:56.853 --> 00:21:59.230
The mind is really the first
thing that starts to go,

00:21:59.230 --> 00:22:01.516
"Whoa, whoa, whoa, whoa, whoa."

00:22:01.516 --> 00:22:04.334
So, listen to your body
and once you've taken care

00:22:04.334 --> 00:22:08.362
of your body, take care of the mind too,

00:22:08.362 --> 00:22:10.199
by controlling your breath.

00:22:10.199 --> 00:22:12.479
Palms might come together, here.

00:22:12.479 --> 00:22:14.059
If this is absolutely not for your body,

00:22:14.059 --> 00:22:15.799
you can go ahead and just come

00:22:15.799 --> 00:22:18.330
to a nice cross-legged seat, here.

00:22:18.330 --> 00:22:21.271
Lift the sternum to the
thumbs, one last time, here.

00:22:21.271 --> 00:22:23.854
(deep breaths)

00:22:28.645 --> 00:22:30.678
And then, we're gonna
send the fingertips out,

00:22:30.678 --> 00:22:34.951
open the chest, lift the
heart, lift the chin.

00:22:34.951 --> 00:22:36.898
And then, you're gonna bring
your left hand to the earth

00:22:36.898 --> 00:22:39.585
and reach your right fingertips up high.

00:22:39.585 --> 00:22:41.464
Press into the outer
edges of the feet, here.

00:22:41.464 --> 00:22:43.911
This is challenging, so do your best.

00:22:43.911 --> 00:22:45.650
Inhale. Exhale.

00:22:45.650 --> 00:22:48.652
Right hand replaces the left, same thing.

00:22:48.652 --> 00:22:51.054
Press into the outer edges of the feet.

00:22:51.054 --> 00:22:52.513
Lift your left fingertips up high.

00:22:52.513 --> 00:22:53.513
Inhale. Woo.

00:22:54.956 --> 00:22:56.745
And exhale. Beautiful.

00:22:56.745 --> 00:22:58.341
Bring the fingertips around

00:22:58.341 --> 00:22:59.711
and let's meet our friends, here,

00:22:59.711 --> 00:23:02.459
in a nice, cross-legged
seat, just for a breath.

00:23:02.459 --> 00:23:05.535
(deep breaths)
Breath in.

00:23:05.535 --> 00:23:07.894
Neutralize the spine. Relax the shoulders.

00:23:07.894 --> 00:23:11.966
Let go of any tension as you breath out.

00:23:11.966 --> 00:23:15.598
(deep breaths)
Fabulous.

00:23:15.598 --> 00:23:16.849
Now, let's come onto our backs.

00:23:16.849 --> 00:23:19.455
Then, we're gonna go right
into our reclined twist,

00:23:19.455 --> 00:23:21.357
so any movement that you
need to take in between,

00:23:21.357 --> 00:23:23.813
maybe it's hugging the
knees into the chest,

00:23:23.813 --> 00:23:27.712
maybe it's rocking a little side to side,

00:23:27.712 --> 00:23:29.462
go ahead and take it.

00:23:32.287 --> 00:23:35.422
And when you're ready,
send the fingertips out,

00:23:35.422 --> 00:23:38.255
left to right, we'll hug the knees

00:23:39.417 --> 00:23:42.034
to the chest by scooping that tailbone up.

00:23:42.034 --> 00:23:43.693
Take a deep breath in.

00:23:43.693 --> 00:23:46.962
And on an exhale, slowly melt to one side.

00:23:46.962 --> 00:23:49.462
Your choice, any side. Breath.

00:23:51.194 --> 00:23:53.885
(deep breaths)
Start to cool down, cool off.

00:23:53.885 --> 00:23:55.928
You did great work.
(deep breaths)

00:23:55.928 --> 00:23:58.261
You're killin' it. Ten days.

00:24:00.434 --> 00:24:04.010
What incredible self-love
and discipline is that?

00:24:04.010 --> 00:24:04.964
You should be very proud.

00:24:04.964 --> 00:24:07.160
Take a deep breath in.
(deep breaths)

00:24:07.160 --> 00:24:09.357
Exhale. Come back to center.

00:24:09.357 --> 00:24:10.812
And take it to the other side.

00:24:10.812 --> 00:24:13.395
(deep breaths)

00:24:25.133 --> 00:24:27.025
Awesome. Then, slowly come back.

00:24:27.025 --> 00:24:29.108
Extend the legs out long.

00:24:30.344 --> 00:24:32.173
Bring your left hand to your heart,

00:24:32.173 --> 00:24:34.864
your right hand to your belly.

00:24:34.864 --> 00:24:36.614
Take a deep breath in

00:24:38.387 --> 00:24:40.632
and then exhale to relax everything.

00:24:40.632 --> 00:24:43.215
(deep breaths)

00:24:44.438 --> 00:24:47.979
Close your eyes and notice how you feel.

00:24:47.979 --> 00:24:50.562
(deep breaths)

00:25:06.354 --> 00:25:09.544
Gently begin to deepen your breath.

00:25:09.544 --> 00:25:12.151
(deep breaths)

00:25:12.151 --> 00:25:13.318
And stay here.

00:25:16.135 --> 00:25:19.631
Or, if you're ready, slowly
bring the palms together,

00:25:19.631 --> 00:25:21.289
thumbs right up to the forehead,

00:25:21.289 --> 00:25:24.521
(gentle music)
the brow, the third eye.

00:25:24.521 --> 00:25:27.104
(deep breaths)

00:25:33.206 --> 00:25:36.612
Inhale in.
(deep breaths)

00:25:36.612 --> 00:25:39.881
And exhale.
(deep breaths)

00:25:39.881 --> 00:25:43.131
Namaste.
(upbeat music)