- Hello everyone 
and welcome to True,

your 30-day yoga journey.

It's day 16, sweet 16.

And today, we're returning 
to the topic of self love.

Let's get started.

(uplifting music)

Alrighty, everyone, 
let's begin seated.

So come on down to the ground.

Take your time.

And as you ease in today's
practice, think of our theme.

Self love.

So even as you come into 
your seat, just kind of soften.

We're building 
upon our other practices

so keep the things that have
resonated in mind, perhaps.

And then when you 
finally get down here,

you're gonna 
take the left heel in

and nice and easy, 
take the right leg

and you're gonna keep the toes
away 'cause it's always good

to just be 
overprotective of the knees.

And you're gonna bring 
it around and behind you.

So you have one 
leg in and one leg out.

Then ground 
through your sit bones.

So, take a second to adjust.

And then if you're 
feeling a great big stretch here

in the right hip 
already in that hip socket,

sit up nice and tall.

So take some pressure out of it

by drawing some 
energy up through the spine.

Again, building on 
our previous practices.

And then bringing 
the hands together.

All right, Benji's 
getting really vocal, wow.

Bring the hands 
together for a moment

to just connect to each other.

We are over the halfway mark.

Amazing.

It really is amazing.

In our world today, 
this type of practice at home

is just so important

and it's so awesome.

Just cheers to you.

Namaste, it's so 
awesome that we're here

and we're doing this together.

So, take a deep breath in.

And as you exhale, 
relax your shoulders

and just feel that sentiment.

I'm awesome, 
you're awesome, we're awesome

for showing up here.

And then close your eyes

and gently begin 
to deepen your breath.

And again, see if you 
can sit up a little taller

so if you're kind of 
collapsing in this pose,

it might even hurt a little bit.

That good hurt.

Just kidding, no pain.

So start to lift 
up from the earth.

Let the legs remain heavy and
gently deepen your breath.

Today's practice is 
one of my favorite topics

if not my favorite topic

and it's gonna be 
the topic of the year.

You'll often hear me 
say make it cool again.

Self love.

An ongoing regular practice.

Not something we tap 
into when we're down and out

or when we're in that kind
of fight-or-flight mode

but rather a regular practice.

Make sure you're taking at least

one nice full loving 
breath in and out here.

And then just let one 
breath evolve into the next.

So in other words, 
go easy on yourself

but make sure that 
you're breathing deep

that you keep 
returning to the breath.

So the mind will wander, 
thoughts will wander,

you'll be distracted but keep
coming back to your breath

because for me, that is the
ultimate act of self love.

Returning to 
conscious breath every time

you feel like you 
get away from yourself.

Alright, inhale.

Exhale, then open 
eyes if you haven't already

and we're gonna 
release the fingertips

and we're gonna 
take them to the left.

So we're gonna 
slowly shift over on

to the left glute, left hip.

Fingertips are 
gonna come to the ground.

And check it out.

Take an active moment 
here to open the shoulders,

rotate them out, elbow creases

towards the 
left side of your mat

or left side of your room.

And here we are.

And you're gonna start to feel
a stretch in the front body.

Think Cobra or Pigeon Pose here.

And of course, if you 
feel any sensation

that doesn't feel 
good in the lower back,

you're just gonna come up

and maybe take 
one hand to the knee

instead of going 
all the way out.

And I kinda like this pose.

We can have a 
little fun you know.

Self love isn't 
just again, this like,

oh, I've hit rock bottom.

I have to tap 
into loving myself now.

How about we 
practice it regularly

so it's easier to access?

So making it fun helps.

So give yourself an image here.

Ariel on the rock or 
just like hey, girl, hey

or whatever, whatever.

Creativity.

Breathe deep, 
one more big inhale.

And then exhale, release.

We're gonna come into a twist.

So you can lift the 
arms, elbows for fun

and find a 
little finessing here.

We're gonna 
talk about that later

and then oh, 
here we go, a twist.

Nice twist as you lift up
from the pelvic floor again.

Lift your sternum, 
lift your heart

and continue to connect with
your breath, your song.

So we'll use this practice
today to find moments, areas

where we feel like 
we're kind of resistant.

Resisting to love.

Because if 
you're resisting to love

in moments or areas on your mat,

I guarantee you, 
there are moments and areas

off the mat in your life 
where you're probably also

resisting to love.

And so we're gonna 
try to find those places.

Identify them so that we can

not fight

take in the love, tend to our
most important relationship.

Inhale in, exhale, release.

Check it out.

Brighten or awaken.

Give energy to 
the right toes, again,

to protect the right knee

and you're gonna bring 
this foot all the way in.

Cross the ankles, 
sit up nice and tall.

Inhale, and exhale, 
relax the shoulders.

And then switch, 
right heel in, left leg out.

Keep the toes awake.

That's a good general rule if
you're new to the practice.

Just to keep the toes awake

whenever you're dealing

with rotation of

the hip and the knee.

Notice how this 
side feels different.

And then when you feel grounded,
bring the palms together.

And again, let's 
return to the breath.

Inhaling lots of love in.

And exhaling lots of love out.

And I highly suggest 
you close your eyes here

just so you can feel and kind
of get into that sensation

in the hip socket in a 
way that's just different

if you have your eyes open and
you're watching the screen.

So close your eyes 
and just feel it out here.

Start to lift up from 
the base of the spine again.

Keep the toes a little active.

You got this, inhaling 
deeply and then extending,

elongating that exhale.

Notice where your thoughts go.

This is challenging work.

I mean it's a lot 
easier to just kind of jump in

and do the vinyasa and find
all the functional movement

and then call it a day 
but this is the good stuff

so breathe deep.

You're doing great.

It's not all always comfortable

and if we exercise the 
same muscles over and over,

we're never really evolving 
or unlocking new spaces.

The places that are resisting
love just stay that way.

♪ And you will not 
reach your full potential ♪

That was a new tune.

Inhale.

Exhale, release 
that moment, done.

Fingertips are 
now come to the right.

And again, if you start 
to find your rotation here

and lift up through the chest
and feel that long puppy belly

and you feel it in your 
lower back, just ease up.

Back up the truck a 
little bit and stay here.

Make sure you take a moment to
actively rotate the shoulders

so you can find that 
lift up through the chest

and through the crown.

Back toes are staying nice and
active here breathing deep.

Imagine yourself in 
Cobra or Up Dog here.

Maybe even One-Legged Pigeon.

Shoulders tugged 
down away from the ears.

You're breathing, you're
settling into today's practice

with love in your heart, 
a kindness towards yourself,

a willingness to yes,

see the places where 
you're resisting love

and release that.

Inhale.

Exhale to come 
through to the center.

Let's lift the elbows, 
lift the arms,

just have a little fun.

Oh, yes.

And twist.

Breathe deep.

No offense here, guys 
but take a moment to go

am I jamming into my twist?

Am I trying to like do the pose?

Do the pose or can 
you really experience

what's going on in your belly 
and the base your spine

and the middle of your spine?

The upper back body.

Your thoughts, 
your breath, your toes.

And then take a deep breath in.

Stay here, long breath out.

And one more deep breath in.

And long breath out 
to release, awesome.

Catch the left ankle,
cross it in.

Sukhasana.

Open the palms, lift your heart,
relax your shoulders down.

Inhale in and exhale 
out through the mouth.

Two more like that.

Inhale, lots of love in.

And cleansing breath, 
out through the mouth.

Inhale, fill your 
belly with air.

Exhale, hah.

Awesome, palms come together

and we're gonna come 
forward onto all fours.

Take your time getting there.

Set yourself up for greatness.

So how you plant 
the palms and the knees

and the tops of 
the feet is everything.

Not because, check mark, 
that's the right alignment

but because this is 
an act of self love here,

paying attention to 
every handprint, footprint

and the way you move your body.

Let's go, let's giddy up.

Inhale, drop the belly, 
open the chest.

Move nice and 
slow here to start.

Exhale round through, 
chin to chest, breathe out.

Inhale, drop the belly.

Really integrate the movement
with your breath best you can

and then exhale, release.

Now close your eyes and do this.

Great, wherever 
you are, do one more.

Lift the corners 
of the mouth slightly,

press away from 
your yoga mat even more.

Notice how you feel today.

Accept exactly how you're
feeling today, it's all good.

The important part 
is that you showed up.

And then inhale, 
come back to neutral spine

and then exhale, you're 
gonna just start to move

the hips a little left to right.

Check in with the shoulders.

If you want to come back through
to a Child's Pose, you can.

But for five cycles of breath,

you're gonna break free 
the structure of Cat-Cow

and find what feels good.

So warm up through the spine.

Stretch the skin of your body.

Maybe curl the toes under.

And just in case 
there's anything on your mind,

particularly hairy or 
fuzzy or heavy on your heart,

take these five breath cycles

to kind of 
choose to let that go.

Shed that weight so 
that when we come up

into our Downward Dog, 
you feel a little bit lighter.

Less resistant, maybe, 
to the love that you deserve

and love that you 
definitely are capable

of cultivating 
on your mat's magic.

I was just talking 
to a friend this morning

about how this stuff works.

Okay, you're 
gonna take this dance,

this weird, strange dance 
that you've cultivated

and you're gonna make 
your way to Downward Dog

and just notice 
the way you go there.

And how you go 
there is everything

because how you go there has
everything to do with how, oh!

You end up 
feeling when you get here.

And then this present moment
now bleeds into the next.

Each moment, a window, 
a doorway to the next.

When you get there, 
why stop now?

As the hips go up high 
and the heart melts back,

you claw through the fingertips

and continue to 
find what feels good here

stretching through 
the body, loving yourself

and being kind to your body
with every breath and movement.

I mean again, we're 
past this halfway mark here,

it's incredible.

Let's keep going.

Inhale, look forward.

Exhale, make 
your way to the top.

A little bit lighter 
here today as we inhale.

Halfway lift, find a lightness.

And then exhale to fold.

Clasp the elbows, soften 
your gaze or close your eyes

as you bend your knees

and we're gonna 
inhale deeply here

and exhale out 
through the mouth.

Sweet!

Release the arms, 
fingertips down,

let the head be nice and heavy

and then when you're ready,
begin to slowly roll it up.

Stack up through the spine.

And if you can, 
really just try to make

this Mountain Pose count.

Whatever that means to you.

Feel your feet.

Draw energy up from the earth.

Breathe a little deeper 
like you love yourself.

And when you're ready,

bring those palms 
together at your heart.

Consider the pelvis here, 
lengthen the tailbone down.

Just feel that support 
as you cultivate awareness

throughout your whole body.

And then notice 
any place in your body

where you might 
be holding tension

or that resistance, 
perhaps, and then tend to it.

Soften, relax, shake it out, 
whatever you need to do.

Then we're gonna inhale,

lift the heart up to 
the thumbs a little more.

And as you exhale, 
bend your knees.

And then we're 
gonna inhale in again

and as you exhale, 
big open twist to the left.

As you feel the 
expansion, open your heart

♪ To the love that you deserve ♪

Feel that stretch through 
the pecs and the shoulders

and then slowly 
bring it back to center,

straighten the legs.

Inhale, exhale, bend the knees.

And again, big open 
twist this time to the right.

Feel the expansion.

So you wanna pay attention

to what's going 
on in the pelvis here

so you can lift 
up through the spine

and then bring it back in.

Straighten the legs.

One cycle of breath, inhale.

And exhale.

Let's do one more to each side.

Nice and easy.

Open, twist to the left, 
lift your chest, lift your chin

and then come back to center

and big open twist to the right.

Great, come back to center, 
straighten the legs

and here we go.

Big inhale to reach for the sky

and exhale, 
soften all the way down.

On your next 
inhale, lift halfway.

Keep it soft and easy, 
catch a wave

and then exhale to fold.

Nice, inhale, step the right
foot back then the left foot.

You're gonna into 
Plank or Half Plank.

So lower the 
knees for Half Plank.

If they're lifted, 
really reach the heels back,

lift the knees up high, 
catch some air.

And then everyone, 
press away from your yoga mat.

We'll look forward 
and then on an exhale,

so breathe in here.

Slowly lower down 
as you breathe out.

Hi, Benji boy.

Hug the elbows in, 
press into your pubic bone,

press into the tops 
of the feet and inhale.

Cobra, nice and easy.

And then exhale to release, 
come back down.

curl the toes under.

Inhale to Plank or Half Plank.

Strong and steady.

And then exhale 
to your Downward Dog.

Inhale in.

Exhale out.

Beautiful.

Inhale to lift 
the right leg up high.

Exhale to bring it 
all the way up and in.

You're gonna lower 
the left knee down.

Inhale, hands to heart.

Press into that 
front leg, come up.

So, I don't know about you

but you're probably feeling
some soreness in your obliques

which is really awesome.

So we're gonna inhale.

Keep the hands together today,
interlace the fingertips

so you have the 
steeple grip here

and take it up towards the sky.

Squeeze inner 
thighs for stability.

You're gonna start 
to feel a nice stretch

through the front 
of the left hip crease

all up through the psoas.

And then nice and easy, 
yep, you guessed it,

you're gonna tilt 
to the right here.

Feel this awesome stretch.

These muscles you've 
been working so hard.

It's gonna be 
yummy so breathe deep

and enjoy as you 
pull the thumbs back.

Back toes can stay curled under.

You can press them at 
the top of that back foot

to find a little more.

Inhale, squeeze 
the right knee in.

You don't want 
it to come out here

but keep it 
stacked over the ankle

and then maybe you look up.

Nice loving breaths here.

And then slowly 
bring it back to center.

Break free, open up 
to big beach ball here,

inhale and then 
exhale to rain it down.

Beautiful.

Curl the back toes under, 
lift the back knee.

Plant the palms, 
step the right toes back.

Plank or Half Plank.

Aw Benji, you're so cute.

Then inhale, look forward.

Exhale, hug the elbows in

and slowly lower all 
the way down to the belly.

Inhale, Cobra, your version.

Exhale to release.

Inhale, press up to 
Plank or Half Plank.

And then exhale 
to your Downward Dog.

Inhale, lots of love in,

exhale lots of love out.

Start to really focus and
refocus on your breath here.

Inhale, lift the 
left leg up high.

Exhale, shift it forward, 
step it all the way up.

Lower the right knee, 
you got this.

Squeeze the inner 
thighs to the midline

or hug energy in and up

so that you feel 
supported when you rise.

So we kinda drop 
the struggle a bit

when we find places to support
in the poses energetically.

That sounded like 
a Star Wars comment.

Anyway, okay.

Lift the sternum to the 
thumbs, check it out here.

I know, oh, should be really
feeling in the hip crease

and the side body already.

Been working hard.

Find your foundation here first

and then send the 
fingertips up high,

interlace, steeple grip.

Pull the elbows back, 
shoulders wrapped down.

So instead of here,

we're wrapping the 
shoulder blades around,

pulling back, finding that
lift through the front body,

grounding through the back body

and then you're gonna slowly
tilt it over to the left.

Big stretch in your 
side body, your obliques.

Again, they've 
been working hard.

Breathing deep here, 
down directional breath

and then maybe 
you lift the chin.

Maybe you pull the thumbs back.

Working to keep that 
front knee over the front ankle.

Then press into 
the top of that back foot

if you want a little more here

for one last cycle 
of breath, you got it.

Great, and then 
mindfully, with control,

come back to center, we'll 
break free, big beach ball,

maybe sink the hips a 
little forward, inhale

and then exhale to rain it down.

Go ahead and 
wiggle the fingertips.

We're creating a 
full-body experience.

Yeah, that's right Benji.

Plant the palms, curl the
back toes under, step it back.

Strong Plank or 
Half Plank, deep breath in.

And then exhale, belly to Cobra

or now maybe a chaturanga to
Up Dog or knees-chest-chin.

Take a deep breath in here
and then exhale, Child's Pose.

Yogi's choice, 
knees together or wide apart.

Then relax everything but
keep a nice conscious breath.

Take a moment to close 
your eyes and go inward.

This self love 
practice is so important

because it kinda allows 
you to hold up a mirror.

Mirror, not a mirror.

That was a Texas thing there.

Mirror.

And you hold up the mirror

and you get this 
opportunity to see yourself

and then you have a choice.

And I'm suggesting 
that we choose love.

Take a deep breath in.

As you exhale, open your eyes,
carve a line with your nose,

look forward, 
plant the palms once again

and we're gonna make 
our way to Downward Dog.

Take your time getting there.

Move like you love yourself,
breathe like you love yourself.

Find the places where 
you feel a little resistant.

Maybe it's in your mind today

or maybe it's in the tired
body and then breathe deep.

From your Down Dog, 
take a couple breaths

and then when you're ready, 
bend the knees.

Inhale to look forward and
exhale to make your way there.

So you're in 
charge of how you move.

Inhale, halfway lift.

Exhale, soften and bow.

Root to rise as you inhale.

Reach for the sky, 
take up space here

and then exhale, hands to heart.

Inhale lots of love in.

Exhale lots of love out.

Close your eyes.

And think of one thing 
you love about yourself.

It can be anything.

And this can be challenging
because it can be emotional

because sometimes you 
can't think of anything.

But I'm here.

I know it's strange, 
I'm on a video

but I'm here and I feel like

I've been brought here today

to invite you to think of one
thing you love about yourself.

Now, when you feel 
like you have something,

anything, anything at all.

Any little thing, big thing.

If you got a long list, 
you go, I love you.

You're on the right track.

And if this is the beginning 
of this practice for you

and you've just barely 
can't find anything.

Tears are coming down your eyes.

I know that as well.

You'll get to the point 
in your self love practice

where the list 
gets long and beautiful.

Alright, thank you for 
those who are being patient

while other people 
think of their one thing.

You can just keep 
letting your list stack up.

But when you feel like 
you have found that one thing,

we'll start to move again

and see if you can 
build upon that feeling

of finding that one thing.

Here we go, inhale.

Exhale, big open twist so left.

And if you're just 
like I have no idea

what this girls talking about.

That's okay, 
just inhale and exhale

and stretch and move 
in a way that feels good.

Come back to center, 
big open twist to the right,

bend your knees.

Back to center, big inhale 
to reach for the sky.

Catch something, 
bring it down to your heart

and then take it all 
the way down to the earth.

Inhale, halfway lift.

Awesome, exhale, fold.

Plant the palms, step it back.

Move through a vinyasa here.

Slow and steady, mindful, 
moving with your breath.

You can also take 
it straight to Down Dog

without doing a 
Cobra or an Up Dog.

That is where I'll meet ya.

We'll take an inhale in

and an exhale out.

Inhale, lift the 
right leg up high.

Exhale, knee to nose.

Squeeze and lift, you got it.

Then step it up all the way.

Optional, you can lower the
back knee or keep it lifted.

As you inhale, 
hands to the heart.

Big breath in.

Exhale, balanced, steady.

Here we go, inhale.

Check it out, you're 
gonna take the fingertips up,

big breath in and then exhale.

Big open twist to the right.

Beautiful.

Bend that back 
knee a little bit.

Get your center 
right underneath you

then you can straighten it here.

Great. Right fingertips go down.

So if you're on the knee 
or just here, it's all good.

Right fingertips go down 
on your next breath in.

Inhale, lift the left 
fingertips to the sky.

Maybe the right hand grabs the
outer edge of the left leg.

Big stretch, big twist, inhale.

And then exhale, 
beautiful, release.

Hands come back to 
the heart, you got it.

Squeeze the 
thighs together, inhale.

And then exhale, oh yes!

Pivot on the 
back foot, nice work.

Find your 
footing for Warrior II.

And then own it.

Take up space, 
send the fingertips out.

Sink deep, big breath in.

Long breath out.

Peaceful Warrior, inhale,

reach the right 
fingertips up and back.

And then exhale for 
your Extended Side Angle.

Nice and easy.

No need to force or 
struggle here, nice and easy.

Great, inhale in here, 
then check it out.

Exhale, left fingertips 
are gonna come down.

I'm gonna pivot 
on the back foot.

Come back to a nice low lunge.

Inhale, look forward.

Exhale, step the 
back foot up halfway.

We're in that Pyramid variation.

And when you feel good here,

we're gonna slowly 
walk the fingertips forward.

I'm gonna walk back 
just because of Benji

but walk the fingertips forward,

bend that front knee and you're
gonna lift the back foot up.

Little standing split.

Maybe it's here, 
maybe it's here,

maybe it's here, 
maybe it's here.

It's all good.

And then since we're 
over the halfway mark,

we'll bend the right knee,

bring the left hand 
to the left waistline

and maybe we start to open
up into a little Half Moon.

Ardha Chandrasana.

And if you're like 
girl, you're crazy.

Yes, I am.

Crazy in love, 
come on, let's do this.

We're past the halfway mark.

Half Moon.

And then maybe we start 
to grow the pose from here

depending on where you 
are today in your practice.

Maybe you lift the left 
fingertips up to the sky,

breathing deep, 
using that expansion

of all this open twist.

Big breath in 
and long breath out.

And then wherever you are,

come back to your 
version of half split.

Even if it's big toe on 
the ground, that's amazing.

Great, and then from half split,

inhale, look forward, 
bend the front knee.

Shoot that left foot back, come
back to your nice low lunge.

Awesome, then plant the palms,
step it back, take a flow

or go straight to 
Downward Facing Dog.

Deep breath in, long breath out.

Then on your next inhale, 
lift the left leg up high.

Exhale, squeeze, 
knee to nose, shift forward.

And step it up, 
back knee can lower.

Option is there 
for you at all times

or keep it lifted this time.

And then strong legs and 
connection to your center

as you bring hands 
to heart, lift it up.

And when you feel like 
you have your foundation,

breathe a little deeper.

And then on an inhale, 
we'll reach the fingertips

all the way up.

Exhale, big open 
twist to the left.

Breathing deep.

Then here we go, big move here.

So breath syncs up, inhale,

right fingertips 
reach all the way up.

Feel that amazing stretch in
your side body, your obliques

and then we maybe 
bring the left fingertips

to the right thigh.

We just keep that 
bend in the front knee

and we lift the chest 
and the chin and the crown

and we take a deep breath in.

Nice, and then 
exhale from your center,

guys, all the way back, 
hands together.

Namaste.

Steady.

Stay focused, 
deep breath in, you got it.

Strong legs, 
I know they're shaking.

And then pivoting 
onto that back foot.

So we often bypass all the
awareness in that back foot

and we have to be reminded

but when we come into it like
that, now you're so grateful.

Right?

To have that support that 
you use it, you press down.

And then you own Warrior II.

And then again, just like the
beginning of this practice,

use your imagination 
to take up the space,

to be, I should talk 
about a shapeshifter,

to be a superhero,

a warrior in this pose,

in this shape.

Fully embody the energy of that.

And then we'll flip the 
script, Peaceful Warrior,

left fingertips reach 
up and over, big stretch,

should feel awesome.

Inhale,

exhale, soft and easy.

Opening the right side now, 
Extended Side Angle.

Inhale in, reach up, up, up, up

and then on an exhale, 
nice and slow, check it out.

We come all the way down, 
pivot on the back foot.

Come back to the nice 
low lunge, soft landing.

And then we'll rock 
that back foot up half way.

A little Pyramid variation.

And then we're pulling up
through the left hip crease here

in Pyramid so that 
when we bend the knees

and find a little 
liftoff for our half split

which could be here, 
here or here.

We're not 
crashing into these joints,

we're pulling up 
there the left hip crease.

So just take a second to 
find it on the other side.

Fingertips on the earth 
or you can always grab a prop

to help lift the earth 
up to you a little bit.

And then remember, 
it's not about the pose,

it's kinda about how 
you're processing the journey.

So breathe deep, 
be kind and loving.

And if you wanna bring the
right hand now to the waistline

and start to open up,

you're gonna keep 
the right toes turned in.

Soft bend in that standing leg.

Maybe we play with 
Half Moon on this side.

It's hard to do while talking
and not breathing properly.

Breathe deep.

Maybe you open right 
fingertips to the sky.

Remember your spine, 
that energetic superhighway.

Find places to lengthen.

Inhale, reach the right 
fingertips up a little higher

and then exhale 
wherever you are.

Come all the way 
back to half split.

So again, it can be a 
big toe on the ground.

And then inhale in, 
spread your right toes

and then exhale, 
bend your front knee.

You shoot your right leg back,

come back to 
your nice low lunge.

Nice work, amazing, amazing.

Inhale to look forward, smile.

Exhale to plant the palms, 
go straight to Down Dog

or take a vinyasa.

Down Dog is where we'll meet.

Take a deep breath in and a
long, long, long breath out.

Then slowly allow your 
knees to come to the earth,

soft landing.

Child's Pose.

Close your eyes and take 
a moment to relax your body

while still keeping 
your breath active

and conscious.

And we're gonna 
stay here for a sec

so if it's not 
comfortable to you,

you can sit up in a nice
comfortable seat of your choice

and close your eyes.

I'm just gonna see 
if you can be still here

in your comfortable 
seat or in Child's Pose

and keep the 
cycles of breath going

and notice where 
there might be places

where after a couple breaths, 
things relax or soften.

We stop

resisting to 
the love is the idea.

Think of yourself

in your own 
private little love cave.

At your age, enjoy it,

listen to the 
sound of your breath.

Let go.

And slowly, we'll 
begin to lift the head.

Nice and slow.

Slow, slow, slow.

Come back to all fours.

We're gonna 
swing the legs around

and then come all 
the way to our backs.

Take your time.

And when you come to lie down,

go ahead and hug the 
knees into the chest.

And we create space, 
of course, between the vertebra

and we feel the back supported.

But even more so today, 
can you feel this hug?

And if the knees 
aren't comfortable,

you can just hug the shoulders.

Close your eyes and 
just feel this embrace

and notice what it feels like.

And allow your 
breath to keep moving you.

And every time you 
feel like you're spiraling

out of control, you can stop

and remember this 
moment and spiral back in

towards your breath.

Return to your breath.

And remember that is

a great act of self love,

returning to the breath.

You know, your 
life force returning

to that which keeps you moving.

Hold on to the right knee 
and send the left leg out.

Take a deep breath in 
and exhale, supine twist.

Right knee goes towards 
the left side of your mat.

You open up 
through your right arm.

Inhale in, nice 
refreshing breath.

Exhale to bring 
it back to center

and then you're gonna switch,

left leg comes in, 
right leg goes out.

Big breath, squeeze.

Exhale, supine twist.

Left knee goes to the right,

we open up through the left arm.

Nice loving inhale in here.

Should feel awesome.

And then exhale 
to bring it back in.

Great.

♪ Let's take a Happy Baby Pose ♪

Half the thousands of 
people doing this with you

are like yay!

And then the rest of 
them are like, oh gosh.

So you're gonna reach and grab
the outer edges of the feet.

Inner arches are also an
option if that feels awesome.

And bend the knees, 
make them nice and wide

and then from there,

you're gonna kick the soles of
the feet up towards the sky.

And if you're 
doing this with a buddy,

go ahead and turn to 
them and smile and laugh

and go yeah, we're 
amazing that we're doing this.

And if you're alone, 
close your eyes

and lengthen your tailbone and
forward and say I'm amazing.

I can't believe I'm doing this.

You know, 10 years 
from now, it's my goal,

my hope that this 
is just normalized.

Yeah, I'm like 
doing my daily yoga.

There's no other way to live.

But for now,

we understand that it isn't easy

to show up everyday for yoga.

And here you are 
beyond the halfway mark.

Kicking butt, taking names.

Release, you're gonna 
bring the knees together,

palms come to the knees.

Just a little 
neutralization here

so kick the knees out, 
straighten the arms.

You don't have 
to do anything here.

In fact, you can 
kick through the feet

to just make sure they soften.

Inhale.

Exhale, drop the 
feet to the ground.

Windshield wiper 
the legs to the left,

keep the feet where they are

and then to the right.

And then to the left, 
maybe bring the feet wider.

And then to the right.

And then bring it back to
center, send the legs out long.

Bring your left 
hand to your heart,

your right hand to your belly.

Let your elbows and 
shoulders be heavy and soft.

Take a deep breath in.

And as you exhale, 
close your eyes

and relax the 
weight of your body

completely and 
fully into your mat.

Epic practice today, you guys.

Just take a quiet 
moment here to relax.

Trust that it's working.

Sweet, then we'll slowly 
bring the hands together

and we'll seal our practice
by kissing the palms together.

Holy Palmer's Kiss.

Here we go, thumbs up to the
third eye, deep breath in.

Long breath out.

Make it cool again.

Great work, everyone.

I'll see you tomorrow.

Namaste.

(uplifting music)