WEBVTT

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- 'Sup everyone, 
and welcome to True,

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your 30 day yoga journey.

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Adriene here, and Benji 
is here to join me as well,

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and we have a lucky day 
13 practice here for you.

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Today we're focusing 
on strength and harmony.

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Let's get started.

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(light music)

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Alright, my buddies, 
let's begin standing today.

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We're gonna take the feet out

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just a little bit 
wider than your hips,

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and your gonna turn

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thy toes out just a hair.

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Then right away, let's 
connect to the energetic body

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to support the spine,

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that which 
literally holds you up,

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by drawing the 
navel in, reconnecting

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to that center practice,

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and lengthening 
the tailbone down.

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And actually, go ahead and take

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one hand to the front 
and one hand to the back,

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and just feel that shift.

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So, we're not 
necessarily tucking the pelvis,

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but there is an awareness 
of a lengthening down

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and a lifting up.

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And for most, especially 
if this is a new thing,

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you'll kinda feel your glutes
turn on here right away.

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Then make sure you're 
not tightening in the glutes,

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but they're just 
engaged if that's the case.

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And then everyone bring 
your hands to your heart.

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So, playing off the 
connect from yesterday,

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we have a 
strengthening practice,

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but it does not 
have to mean harder,

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and pushing, and faster.

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I'm here to invite us all

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to realize and remember

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and continue to 
return to this idea that

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we don't always have 
to be in pain to gain.

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In fact, let's not.

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(laughing)

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And say we did.

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So, lift the 
sternum to the thumbs,

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take a deep breath in, 
and on an exhale,

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relax your shoulders.

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In fact, I see it 
all the time in the

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message boards and on Twitter,

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people don't expect to get
their butts kicked in yoga,

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in particular 
with Yoga With Adriene,

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but it happens.

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So, let's play with 
strength and harmony today.

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(humming)

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♪ Tell me what you gonna do ♪

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♪ Do or die ♪

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Bend the knees, 
let's start to drop our centers

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down in space.

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So really, your knees bend,

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just playing off 
yesterday's practice,

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because your center 
begins to come down.

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And then many 
people start to panic here.

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Oh gosh, oh gosh, what do we do?

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So just be really present with,

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okay, I'm gonna 
support my center of gravity

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by lengthening tailbone down,

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knees might wanna fall in here.

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We'll hold, 
steadfast and strong here

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to being kind to the knees

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by pressing into the 
outer edges of the feet.

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And now more 
muscles start to turn on.

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Heyo.

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But we keep a 
soft, relaxed face.

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We start to use this 
challenge to connect to

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a deeper part of ourselves, 
which is the breath,

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so your breath 
will start to change.

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And you have this line 
that we towed on perspective

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of, like, do I have 
to go hard and fast,

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or can I soften 
within the challenge of this,

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what we call in yoga, 
Goddess Pose,

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or some people 
call it Horse Pose.

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I think God or 
Goddess Pose is lovely,

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no offensive to 
the horses out there.

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I was a horse girl too.

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I am probably a horse girl.

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Once a horse girl, 
always a horse girl.

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Okay, shut up, Adriene.
Here we go.

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Open the palms wide, let's go
full on goddess here to begin.

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If you're starting 
to sweat and shake,

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that's the idea.

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Let it affect your breath,

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let it affect your 
spirit, breathe deep.

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Press into the 
outer edges of the feet.

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If this is too much, 
you can keep

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the hands on the waistline here.

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Elbows go out wide, 
backs of the palms pull back

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and we inhale, open the chest.

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We're here for five, 
maybe sink a little deeper.

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Four, three, two,

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I love you too, and one.

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Slowly begin to come up,
hands come back to the heart.

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Claw through the toes here,

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draw energy up from the arches,

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lift from the pelvic floor.

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You got it, inhale.

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Exhale, soften, and release.

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No stress or tension in 
the neck, the shoulders.

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Keep a little sense of humor.

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You know, the idea is that
we are coming into harmony,

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this harmonization 
with your true self,

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so how you 
handle things is a great

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reflection, for me, anyway.

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It's a great little 
mirror of my true self,

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and how do I want to be?

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What type of 
person do I wanna be,

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this reactionary person, or
this kinda person that sees

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only the challenge, or can I

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connect to a different 
way of being within that.

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So, that said, you know 
we're going back into it.

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Here we go, inhale.

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Exhale, bend the knees.

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Find your foundation.

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And then we'll open up.

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Sink a little deeper, and allow
this to affect your breath,

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nice and controlled.

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Head over heart, 
heart over pelvis,

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press into the 
outer edges of the feet,

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pull the backs 
of the palms back,

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lift your chest, 
stretch through the pecs,

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breathe a little deeper.

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Building strength, 
transformation,

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definitely toning 
the body does so good,

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but a little bit more, right?

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As we sink down and go, 
"How am I gonna react in this

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"as my body starts 
to tremble and shake?"

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And if you need a 
little more to explore,

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lift your right heel, 
and then put it down,

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and then lift your left heel, 
and then put it down,

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and now lift 
both heels and lift up

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from your pelvic floor.

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You got the 
training, you got it.

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Inhale and then exhale, 
release everything,

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slowly come to stand, 
hands come together,

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take the deepest 
breath you've taken all day,

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and then exhale, let it all go.

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I love you too, I know
everyone's gonna love me today.

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Strength and harmony.

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Trying so hard not to do bone
thugs over and over again.

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Turn the left toes in, 
turn the right toes out,

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inhale, reach 
your fingertips out,

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exhale, bend your front knee.

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Inhale to lift it up, 
straighten the front leg,

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exhale, bend your front knee.

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Strong gaze forward 
as you inhale and exhale.

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Strong legs, feel your muscles,

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honor them by really 
noticing what's going on.

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Great, then the next time 
your front leg is straight,

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keep it straight, we're 
gonna bump the hips out,

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reach the right 
fingertips forward,

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and slowly tilt down, 
keeping your center engaged,

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so tap into that connection
from yesterday, Triangle Pose.

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Big stretch here, 
open through the chest.

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Fingertips can 
come down to the earth

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or to a block, but let's see,

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we're not gonna 
be here for long,

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if you can use your center work,

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cinching upper 
abdominals and lower belly

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in towards the 
middle to breathe here

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and to be here fully 
for five, four, three,

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breathe, two, and on 
the one, navel draws in

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and we come all the way back up.

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Bend your front knee, 
Warrior II.

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Inhale, Peaceful Warrior.

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Keep it soft and easy here.

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And then exhale, 
we're just gonna come

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all the way back to center.

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Straighten both legs, 
turn both toes in,

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pull the pinkies back.

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Own it here, big energy state,

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big, proud heart lifting strong.

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In kids' yoga, I have 
the kids go, "I am strong."

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And for me, getting 
back to my true self

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is getting back 
to that child in me,

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so let's all do it.

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Inhale, exhale, 
strong, I am strong.

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Arms are dying!

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Okay, here we go, let's 
take a break with the arms.

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I'm not that cruel.

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Take a little break 
with your arms, just in case.

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We have all different types
of people practicing here,

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so you gotta remember, I'm
trying to take care of everyone.

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When you're ready, 
send the legs out, arms out.

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Left toes out, right toes in.

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Pull it back, inhale, 
exhale, bend your front knee,

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Warrior II.

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And find a little 
flow with your breath,

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inhaling to straighten, 
or you can exhale here too,

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but just moving 
with your breath.

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When the arms do get tired here,

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the legs start 
to really turn on.

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Just be really 
conscious in your reaction.

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Maybe surprise yourself.

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Awesome work, and the next
time your left leg is straight,

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really pull up 
through that left hip crease,

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bump the hips back.

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Fingertips continue 
to reach out, out, out,

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and we'll slowly, 
with strong legs,

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begin to find that tilt.

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Triangle Pose, 
connect to your center,

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loop the 
shoulders back, lean back,

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spiral your heart 
up towards the sky,

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breathe, and then 
find a softness here as you

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play with that 
stability, that strength.

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Five, four, three, 
breathe deep, two,

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and then slowly, 
from the middle,

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come all the way back up.

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Warrior II, strong and steady.

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And then Peaceful Warrior, 
flip the script,

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press into the outer edge of
your back foot, big stretch,

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and then come back 
to your Warrior II.

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Nice, straighten 
through the front leg,

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turn the left toes in, 
hands come to the waistline.

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Close your eyes or bring your
gaze downward, past your nose,

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and notice your breath.

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So we have this 
superhero pose here.

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Press into the 
outer edges of the feet,

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and you're gonna step 
back on your mat a little here

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as we prepare for a 
wide legged forward fold.

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Inhale, exhale, and again,

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energy draws up from the arches.

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When we press 
into the outer edges,

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you can feel your inner 
thighs engaged, strong legs,

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lift up through the front body,

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ground through the back body.

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Such a power pose, 
feel it, live it, be it, strong.

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Inhale.

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Keep the strong 
legs as you exhale.

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Begin to lead with 
your heart forward.

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Take a look down in the pond,

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broaden through 
the back of the neck,

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and then continue 
the journey down.

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Fingertips might come to 
the earth here, or palms.

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Continue to 
breathe here, breathe deep.

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If the palms are ready to walk

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a little further back 
in towards the arches,

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you might take it there.

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Maybe to forearms.

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This is an 
intense stretch, so please

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marry a beautiful, 
strong breath to it.

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And then, as you're ready,
slowly begin to walk back up,

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engage your core, 
strong legs remain,

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hands come to the 
waistline, and we just come

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all the way back up 
the way we went down,

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bringing the shoulder blades
together, elbows together,

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drawing together to 
come all the way up.

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Beautiful, inhale in, exhale,

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step or hop to the center.

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Feet together, 
really together, nice work,

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zip the legs up, so really
squeeze the legs together,

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this should feel really good,

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and we're gonna interlace the
fingertips behind the back,

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palms together, 
knuckles drawn down and away.

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Again, really squeeze 
the legs together here

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as you lift your chest.

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And then release 
the arms, and slowly

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we'll walk to the 
front of the mat, nice work.

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When you get there, feet 
together, really together,

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you can find your yogi 
toes, maybe play with that,

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and then here we go, big 
inhale to reach for the sky.

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Strong legs, strong focus out.

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Exhale, fold all the way down.

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Inhale halfway, 
lift your vision.

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Exhale, fold.

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Now, plant the palms, 
step it back, plank pose.

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Just like yesterday, 
dip the right hips down.

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You're like, "No!"

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And then the left, 
and then the right again,

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and then the left, 
and then the right again,

00:13:37.216 --> 00:13:39.352
and then the left, and 
then here's our fifth round,

00:13:39.352 --> 00:13:41.654
we got it, and 
then the right again,

00:13:42.922 --> 00:13:44.090
and then the left.

00:13:45.258 --> 00:13:46.893
Yes!

00:13:46.893 --> 00:13:50.930
Inhale to plank again, 
exhale to your dog.

00:13:50.930 --> 00:13:54.367
Gettin' strong, my 
friends, you got it.

00:13:56.569 --> 00:13:59.706
In Downward Dog, inhale, 
lift the right leg up high,

00:13:59.706 --> 00:14:01.074
and exhale, bend the right knee.

00:14:01.074 --> 00:14:02.308
You're gonna open up.

00:14:03.976 --> 00:14:06.113
Breathe, long puppy belly here.

00:14:07.647 --> 00:14:10.416
And then inhale, 
straighten the right leg,

00:14:10.416 --> 00:14:12.985
and exhale, bring it 
all the way up and through.

00:14:14.520 --> 00:14:16.989
Pivot on the back foot, 
and from here,

00:14:16.989 --> 00:14:19.158
you're gonna bring 
your right fingertips

00:14:19.158 --> 00:14:20.660
in line with your right arch,

00:14:20.660 --> 00:14:23.162
or you're gonna 
bring the right elbow

00:14:23.162 --> 00:14:25.331
to the top of the right thigh.

00:14:25.331 --> 00:14:27.533
And then inhale, 
Extended Side Angle,

00:14:27.533 --> 00:14:30.870
left fingertips reach up 
toward the sky, stay there,

00:14:30.870 --> 00:14:33.940
or hug lower ribs 
in and take that arm

00:14:33.940 --> 00:14:35.174
all the way to the front.

00:14:40.012 --> 00:14:42.315
And keep up with 
your beautiful breath.

00:14:42.315 --> 00:14:45.618
Inhale, exhale to 
bring it back down.

00:14:46.819 --> 00:14:48.855
Left hand comes to the earth,
keep the legs where they are,

00:14:48.855 --> 00:14:51.124
inhale, right 
fingertips to the sky.

00:14:51.124 --> 00:14:52.959
Lift up from the 
pelvic floor here,

00:14:52.959 --> 00:14:55.261
connect to your 
center, and then exhale,

00:14:55.261 --> 00:14:57.096
bring it all the way down.

00:14:57.096 --> 00:14:59.966
Plant the palms, 
step the right toes back.

00:14:59.966 --> 00:15:03.069
Yep, right hip goes down.

00:15:03.069 --> 00:15:05.338
Come back to center, 
left hip goes down.

00:15:05.338 --> 00:15:07.306
Really getting 
into the obliques here.

00:15:07.306 --> 00:15:08.674
You can come 
onto the forearms here

00:15:08.674 --> 00:15:10.510
if it's too much on the arms.

00:15:10.510 --> 00:15:14.514
Here we go, 
right, and then left.

00:15:14.514 --> 00:15:15.715
Forearms would look like this,

00:15:15.715 --> 00:15:19.852
right, and then left, and 
then right, and then left,

00:15:22.321 --> 00:15:23.723
and then do one 
more, here we go,

00:15:23.723 --> 00:15:26.942
right, and then left, yes,

00:15:26.942 --> 00:15:30.797
and then Plank Pose to inhale

00:15:30.797 --> 00:15:32.598
and Downward Facing Dog 
to exhale.

00:15:34.534 --> 00:15:38.274
You're doing great, 
beautiful, strong,

00:15:38.274 --> 00:15:41.274
connected, beautiful.

00:15:41.274 --> 00:15:43.342
Left leg lifts high, 
big breath in.

00:15:44.343 --> 00:15:46.646
Exhale, bend your left knee, 
and when you're ready,

00:15:46.646 --> 00:15:47.847
begin to open it up.

00:15:49.682 --> 00:15:51.851
Nice, inhale, 
straighten the left leg,

00:15:51.851 --> 00:15:54.453
and then slowly bring 
it all the way up and in.

00:15:55.321 --> 00:15:57.523
Pivot on the back 
foot, and then again,

00:15:57.523 --> 00:15:59.125
Extended Side Angle, you can

00:16:00.159 --> 00:16:01.794
experiment with 
the left fingertips

00:16:01.794 --> 00:16:02.995
coming to the ground first,

00:16:02.995 --> 00:16:04.397
front knee over front ankle.

00:16:06.566 --> 00:16:08.000
Or lift it up 
high, give yourself

00:16:08.000 --> 00:16:11.571
a little more space, 
coming onto the elbow.

00:16:13.272 --> 00:16:16.642
And then connect to 
your center, strong back leg.

00:16:16.642 --> 00:16:18.010
Maybe you take that right arm

00:16:18.010 --> 00:16:19.445
all the way up and overhead.

00:16:25.151 --> 00:16:28.221
Beautiful, inhale in, 
exhale, bring it all the way

00:16:28.221 --> 00:16:31.257
back to your lunge, 
keep the legs where they are,

00:16:31.257 --> 00:16:33.392
right hand comes to 
the earth and inhale,

00:16:33.392 --> 00:16:36.762
lift up from your 
center, big twist.

00:16:41.701 --> 00:16:44.904
Inhaling again, and 
then exhale to bring it down.

00:16:44.904 --> 00:16:47.607
Amazing, plant the 
palm, step it back.

00:16:47.607 --> 00:16:49.208
Last round, let's go!

00:16:49.208 --> 00:16:50.843
Lowering with the right.

00:16:52.245 --> 00:16:55.214
Back to center, and to the left.

00:16:55.214 --> 00:16:57.783
You can count 
'em out, five rounds.

00:17:01.053 --> 00:17:04.522
Two, here we go 
with number three,

00:17:06.125 --> 00:17:07.627
and four.

00:17:09.628 --> 00:17:11.297
Don't forget, you can 
come onto the forearms here,

00:17:11.297 --> 00:17:13.465
and five, 
let's do it, you got it!

00:17:14.800 --> 00:17:16.636
Beautiful, then inhale to plank,

00:17:16.636 --> 00:17:19.739
and exhale to 
Downward Dog, stick with me.

00:17:20.772 --> 00:17:24.410
Inhale in and exhale, 
lion's breath, tongue out.

00:17:27.179 --> 00:17:29.815
Okay, take one more 
breath in here, you got it.

00:17:30.983 --> 00:17:33.085
And this time, as you 
exhale, bend your knees,

00:17:33.085 --> 00:17:36.022
and soft landing, 
slowly bring them to the earth.

00:17:37.356 --> 00:17:40.293
Bring the toes in, 
take the knees out,

00:17:40.293 --> 00:17:42.828
inhale to look forward, 
stretch your belly,

00:17:42.828 --> 00:17:46.332
and then exhale to 
soften the hips back.

00:17:47.500 --> 00:17:49.468
From here, 
forehead comes to the earth,

00:17:49.468 --> 00:17:51.704
and we're gonna 
go namaste shark fin.

00:17:52.738 --> 00:17:56.475
If you're like, 
"What?" you're gonna

00:17:56.475 --> 00:17:58.411
bring your palms 
together, you're gonna walk

00:17:58.411 --> 00:18:01.514
the elbows out so you 
get this nice stretch,

00:18:01.514 --> 00:18:03.449
and then you're 
gonna melt the heart down,

00:18:03.449 --> 00:18:06.552
your shark fin here is 
gonna come all the way up

00:18:06.552 --> 00:18:08.487
and behind the head or neck,

00:18:08.487 --> 00:18:10.756
and you should feel a 
lovely little stretch here

00:18:10.756 --> 00:18:14.226
as you continue to breathe 
and soften the hips back.

00:18:17.330 --> 00:18:19.865
Now, close your 
eyes and let's reconnect

00:18:22.168 --> 00:18:23.769
with why you're here.

00:18:25.471 --> 00:18:27.373
Ooh yeah, just drop that bomb.

00:18:27.373 --> 00:18:29.408
Why are you here, 
why are you doing this?

00:18:37.717 --> 00:18:38.684
Inhale in.

00:18:40.286 --> 00:18:43.356
And exhale to 
release namaste shark fin.

00:18:44.857 --> 00:18:46.158
Slowly come up all the way

00:18:46.158 --> 00:18:47.526
back up to all fours.

00:18:48.561 --> 00:18:50.496
I'm laughing 
because I just call it that,

00:18:50.496 --> 00:18:55.099
like that's what it 
says in the Hatha Yoga books.

00:18:56.635 --> 00:18:59.972
Come all the way through and
onto your back, by golly.

00:19:01.574 --> 00:19:03.743
(humming)

00:19:05.678 --> 00:19:07.813
♪ Tell me what you gonna do ♪

00:19:07.813 --> 00:19:10.916
♪ Live or do or die ♪

00:19:10.916 --> 00:19:13.319
Okay, strength and harmony.

00:19:13.319 --> 00:19:15.388
This is the last beat.

00:19:15.388 --> 00:19:16.522
We got this guys.

00:19:16.522 --> 00:19:18.657
Let's start by giving 
yourself a great big hug.

00:19:18.657 --> 00:19:20.526
It should feel really good.

00:19:20.526 --> 00:19:23.529
Oh yeah, feel your back 
supported by the yoga mat.

00:19:25.231 --> 00:19:27.433
You want a good body?

00:19:27.433 --> 00:19:29.402
Well, if you want that, 
you gotta focus on

00:19:29.402 --> 00:19:33.572
what feels good first, 
and then oh my gosh,

00:19:34.440 --> 00:19:36.375
watch the magic unfold.

00:19:38.110 --> 00:19:40.112
And wanting to 
have a fit, rockin',

00:19:40.112 --> 00:19:43.449
slammin' strong body, 
there's nothing wrong with that.

00:19:43.449 --> 00:19:44.417
Sign me up.

00:19:45.384 --> 00:19:47.286
But the how and the why.

00:19:48.988 --> 00:19:51.157
(humming)

00:19:52.892 --> 00:19:56.495
Okay, bring the hands now, 
ready guys, to the knees.

00:19:57.596 --> 00:19:59.065
Then send your knees out,

00:19:59.065 --> 00:20:00.633
and you lengthen 
your tailbone out,

00:20:00.633 --> 00:20:02.902
and just let the 
feet go soft here.

00:20:02.902 --> 00:20:04.537
You can do a little 
kick, kick, kick actually.

00:20:04.537 --> 00:20:06.939
It should feel good 
after all the Downward Dogs.

00:20:09.842 --> 00:20:11.977
And then relax your shoulders

00:20:14.880 --> 00:20:16.394
and close your eyes.

00:20:26.158 --> 00:20:29.962
A little love for the spine
here, one more breath.

00:20:37.903 --> 00:20:40.706
And then from here, 
drop the elbows down,

00:20:40.706 --> 00:20:43.109
lift the shins 
parallel to the ceiling,

00:20:43.109 --> 00:20:44.510
and then bring the knees forward

00:20:44.510 --> 00:20:45.544
a little bit if you need to,

00:20:45.544 --> 00:20:46.912
so that you can 
feel your lower back

00:20:46.912 --> 00:20:48.681
really kiss the mat.

00:20:52.218 --> 00:20:55.621
Then bring your fingertips 
to your temples today,

00:20:55.621 --> 00:20:58.891
palms face up, 
elbows really wide,

00:20:58.891 --> 00:21:01.861
inhale in, and exhale,
lift your head,

00:21:01.861 --> 00:21:05.464
your neck, 
your shoulders, your heart,

00:21:05.464 --> 00:21:07.199
and instead of 
looking in between your legs,

00:21:07.199 --> 00:21:09.668
look up, keep the chest open.

00:21:09.668 --> 00:21:13.806
Inhale in, exhale, 
right shoulder comes into

00:21:13.806 --> 00:21:18.277
the center of your body, 
and right elbow twists.

00:21:18.277 --> 00:21:20.513
And then inhale, 
come back to center.

00:21:20.513 --> 00:21:22.848
Oh, I forgot to say 
extend your right leg, sorry.

00:21:22.848 --> 00:21:24.116
Intuitively, I bet you did it.

00:21:24.116 --> 00:21:25.784
And then cross it over.

00:21:27.720 --> 00:21:28.754
Inhale to center.

00:21:28.754 --> 00:21:30.523
So, essentially we're 
kissing elbow to knee,

00:21:30.523 --> 00:21:32.925
but careful not to move 
your knee to your elbow.

00:21:37.730 --> 00:21:41.795
Keep it going, 
inhale to center,

00:21:41.795 --> 00:21:43.035
exhale to twist.

00:21:43.035 --> 00:21:44.503
If you want, you can 
interlace the fingertips

00:21:44.503 --> 00:21:46.405
behind your back 
to cradle the head.

00:21:47.373 --> 00:21:48.207
Just giving options.

00:21:48.207 --> 00:21:49.508
Scoop the tailbone up.

00:21:51.010 --> 00:21:54.346
Slow and steady, careful 
not to bring knee to elbow,

00:21:54.346 --> 00:21:56.115
but take your 
elbow to your knee.

00:21:57.049 --> 00:21:59.818
Oh yeah, here we 
go, last beat after this

00:21:59.818 --> 00:22:02.288
it's relaxation 
time, because sometimes

00:22:02.288 --> 00:22:06.158
you need to relax to succeed.

00:22:10.930 --> 00:22:13.265
Oops, I just brought 
my knee to my elbow.

00:22:13.265 --> 00:22:15.668
Inhale, look up, 
exhale to twist.

00:22:20.706 --> 00:22:25.311
Great, do one more on 
each side, you got it.

00:22:25.311 --> 00:22:28.781
And then do one more 
on each side, you got it.

00:22:28.781 --> 00:22:30.616
What's your reaction like, 
what's your reaction like?

00:22:30.616 --> 00:22:32.618
Come back to center, 
you got this, inhale.

00:22:32.618 --> 00:22:35.020
Send the toes up, fingers up.

00:22:35.020 --> 00:22:38.290
We're gonna pulse for ten, nine,

00:22:39.225 --> 00:22:43.395
eight, seven, six,

00:22:43.395 --> 00:22:46.616
five, four,

00:22:46.616 --> 00:22:50.069
three, two, and one.

00:22:50.069 --> 00:22:54.006
Relax everything.

00:22:54.006 --> 00:22:57.543
Send the legs out long.

00:22:57.543 --> 00:22:58.510
Pet your belly.

00:23:03.382 --> 00:23:06.986
Take a deep breath in 
and exhale, sigh it out.

00:23:07.853 --> 00:23:10.356
Let your arms come 
gently at your side,

00:23:10.356 --> 00:23:12.124
and if there's 
anything you're craving now,

00:23:12.124 --> 00:23:14.526
a little supine twist 
or anything at all,

00:23:14.526 --> 00:23:16.595
feel free to take 
it here, Happy Baby.

00:23:30.242 --> 00:23:32.111
And then take a 
second to close your eyes

00:23:32.111 --> 00:23:33.746
and just allow 
your breath to return

00:23:33.746 --> 00:23:35.648
to its natural ebb and flow.

00:23:37.650 --> 00:23:40.185
Snuggle your shoulder blades
underneath your heart space

00:23:40.185 --> 00:23:42.855
to soften through 
the neck and shoulders,

00:23:42.855 --> 00:23:44.757
and then we'll end with this,

00:23:44.757 --> 00:23:49.207
this consideration 
that in order to

00:23:51.063 --> 00:23:54.366
be fulfilled, to succeed, 
whatever it is we're after,

00:23:54.366 --> 00:23:57.403
we have to understand 
the importance of the balance

00:23:57.403 --> 00:24:01.206
of both the 
strength and the softness.

00:24:01.206 --> 00:24:02.408
That's the harmony today,

00:24:02.408 --> 00:24:05.744
the sthira and the sukha,

00:24:05.744 --> 00:24:07.212
the light, the dark,

00:24:08.447 --> 00:24:10.482
the good angel, the bad angel,

00:24:13.118 --> 00:24:14.432
the sun and the moon.

00:24:21.994 --> 00:24:24.596
I think I hear a 
marching band outside my window,

00:24:24.596 --> 00:24:25.998
which is really awesome.

00:24:29.868 --> 00:24:31.870
Tell me what you 
heard, if anything,

00:24:31.870 --> 00:24:33.772
down in the 
comments section below.

00:24:33.772 --> 00:24:36.775
Tell me if you heard 
anything in your practice.

00:24:36.775 --> 00:24:38.410
Share it with the gang.

00:24:38.410 --> 00:24:40.045
Love you guys, let's 
bring the palms together,

00:24:40.045 --> 00:24:42.548
take a deep breath in, 
start to open your eyes

00:24:42.548 --> 00:24:44.183
if they're not already.

00:24:45.217 --> 00:24:47.853
And we bow to each other, 
to the awesome in me,

00:24:47.853 --> 00:24:51.824
the strong, 
beautiful person inside me.

00:24:51.824 --> 00:24:55.761
Not just my muscles, but the
strong person that is me,

00:24:55.761 --> 00:24:57.830
and the strong 
person that is you,

00:25:00.299 --> 00:25:02.401
and to everything in between.

00:25:02.401 --> 00:25:03.902
Nice work today, 
drink lots of water.

00:25:03.902 --> 00:25:05.504
Love you, see you tomorrow.

00:25:06.405 --> 00:25:08.073
Namaste.

00:25:08.073 --> 00:25:11.543
(light music)