WEBVTT

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- Howdy-do everyone 
and welcome to TRUE,

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your 30 day yoga journey.

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It's day 18 and this practice
is definitely gonna keep you

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on your toes, awake, 
present and in the moment

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so get ready to surrender.

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Let's get started.

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(uplifting music)

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Okay, my friends, 
let's begin today

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in a nice, comfortable seat.

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Take a second to get settled in

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and when you're ready, 
sit up nice and tall.

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Building on 
yesterday's practice,

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closing your eyes, 
softening the skin of your face,

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sitting up really, really tall

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and just being 
open to connecting

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to something 
that feels really you.

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It could be an energy.

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It could be the 
power of the inner smile

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which helps me out all the time

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and again, you don't 
have to know what it is

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or to nail anything today

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but there's just this 
willingness, this desire

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to uncover this authenticity

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and that's really what 
we're all about here today.

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Now, often when I'll guide folks

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through a surrender practice,

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it's very restorative and chill

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and I'm here to tell ya 
that I'm gonna kick your butt

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a little bit today but it's only

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to invite us all to see the
practice a little bit different

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than maybe a lot of the world
is suggesting that we see it.

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Can we work hard?

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Create strong, 
healthy, trim, tone bodies

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in a way that we're not 
attached to the results.

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What if we were to 
move on our mat in a way

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where we're completely 
surrendering to the results?

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Gently draw your hands together
and if you haven't already,

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go ahead and start 
to deepen your breath

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and just continuing to 
arrive here nice and easy,

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letting go of the day thus far,

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coming into your seat.

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My body started to 
really change and transform

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and become stronger and lighter

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when I started this commitment

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to just totally 
surrendering to results.

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When I was focusing on arms
and legs and this and that,

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it was such a struggle 
and I lost myself.

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So today, work in a way

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that feels 
really true to yourself,

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maybe again tapping into 
that charisma of yesterday

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and when you start to 
really build a lot of heat up,

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start to build muscles,

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see what happens if 
you totally surrender

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your thoughts and your 
attachments to the outcome.

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Just be in the 
moment and have fun.

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Deep breath in.

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Long breath out.

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We're gonna come to all fours.

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Take a deep breath in

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and long breath out.

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On your next inhale, 
drop the belly, open the chest

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and exhale, round through.

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Inhale, drop the belly

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and exhale, the opposite, 
rounding through.

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That's right, 
Benji, sing it with me.

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Inhale, drop the belly, expand

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and then exhale, contract.

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One more time, inhale

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and exhale, rounding through.

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Awesome, you're gonna drop the
elbows where the hands are,

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interlace the fingertips 
and here we go.

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We're gonna come to a 
nice forearm Plank here.

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So curl the toes under, 
send the heels out

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and you're gonna 
lift the front body up

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to meet the back body.

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If you want, you can 
press into the hands here

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but pressing away 
from your yoga mat,

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lifting front body up 
to meet the back body,

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we're waking up a 
little fire in the core,

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the lower belly, 
the transverse abdominis,

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that upper abdominals here

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breathing deep, 
the whole package.

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You got it, 
five, four, three, two.

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Lift the hips 
up high on the one.

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You're gonna make your 
way to Downward Dog from here

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nice and easy pressing 
into the palms, hips up high,

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heart melts back, wowza.

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Notice what it feels 
like to be alive today

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breathing deep 
in through the nose

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and out through 
the nose or mouth.

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Go through your checklist here.

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Start to wake up the body.

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Claw through the fingertips,

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let your heels be 
really heavy here.

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Take a deep breath in 
and a long breath out.

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Now, bend the knees, 
inhale to look forward

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and exhale to make 
your way to the top.

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Nice Forward Fold here.

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Start to deepen your breath.

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Even more, 
bend the knees slightly,

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shake the head loose

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and then when you're ready,

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begin to slowly roll 
it up. Nice and slow.

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And when you stand up 
nice and tall in your Mountain,

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go ahead and bring the 
feet together, really together

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and then you're gonna shift
your weight to your left foot.

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Bring your hands together

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just for a little 
stability here at the heart.

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You're just gonna lift 
the right leg, foot, toes

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and rotate the ankle 
one way and then the other

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and if you need to 
use something here,

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haven't quite 
turned on your center

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and you need a little heyyo,

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if you haven't quite 
turned on your center

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and you need a little support,
just hold onto something.

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Otherwise, press 
the palms together

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rotating one way 
and then the other

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and then you're gonna switch.

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Peel up through the left leg
one way and then the other.

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Hold onto that focal 
point if you need to here.

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Great then we'll 
put the left foot down

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and you're gonna 
send the fingertips out

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and you're gonna draw big
circles, wrist circles one way

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and then the other

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and then bring 
the fingertips down

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and you're gonna take 
a little backstroke here.

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So right fingertips go 
all the way up and back.

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Your gaze can kinda follow 
and then left fingertip.

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Opening up and then 
keep it going opening.

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Opening, stretch it out.

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Really maximize 
this time on your mat.

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Find what feels good.

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Beautiful and then other way.

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We're gonna swim it 
forward rounding through.

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Forward.

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Forward.

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Keep it going, you're gonna
find some awesome stretching

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in the lower back body the
more you continue to do this.

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Forward.

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Forward and then even it out
and on your next forward,

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just take it all the way down
nice and easy, Forward Fold.

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Great, on your next 
breath in, lift up halfway.

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Just find length through the
spine, particularly the neck

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and then exhale to fold.

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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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then you're gonna bring 
the right hand to the center,

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turn on to your right foot 
and you can stack the feet

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or you can keep 
both feet on the ground

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or even tripod by 
bending the left knee.

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You're gonna inhale, lift 
the left fingertips up high

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and then exhale, bring 
the left fingertips in.

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Inhale open.

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I know and exhale in.

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Inhale open and exhale in.

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This is the last one.

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Inhale all the way up and 
then exhale back to Plank.

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I know, I told ya, 
inhale to look forward.

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What's up, Benji?

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Exhale, lower to the belly.

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Inhale, gentle Cobra.

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Exhale, release.

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Curl the toes under, 
inhale, Plank or Half Plank.

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Exhale to your 
Downward Facing Dog.

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Beautiful.

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Inhale in.

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Exhale out.

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Inhale to look forward.

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Exhale to make 
your way to the top.

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Inhale, halfway lift.

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Exhale, fold.

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Plant the palms, 
step it back to Plank.

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Left hand now 
comes to the middle.

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You stack the feet 
one on top of the other,

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one beside the other 
or bend the right knee,

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lift the hips, create a little
tripod with your right leg

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then here we go, guys.

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Inhale, reach for the sky, 
right fingertips.

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Exhale, slowly bring the right
fingertips all the way in.

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Inhale, rise up.

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Exhale, rounding in.

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Inhale, rise up.

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Exhale, rounding in.

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Beautiful, inhale, rise up

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and exhale all 
the way back to plank.

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Beautiful.

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Inhale, look forward.

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Exhale, lower all 
the way to the belly.

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Find your foundation, 
focus, calm your breath.

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Inhale, Cobra.

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Exhale, release.

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Inhale to Plank or Half Plank

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and exhale to your Downward Dog.

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You're awesome, 
take a deep breath in.

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Big cleansing breath 
out through the mouth.

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Inhale to look forward.

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Exhale to make your way there

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then inhale, halfway 
lift and exhale, fold

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then inhale, rise, 
reach up, rise up all the way.

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Reach, reach, reach, 
big stretch, big breath

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and exhale, hands to heart.

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Stay calm.

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Engage your center, your core.

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Bring your feet 
together, really together.

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Beautiful, inhale in.

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Exhale, long breath out, 
relax your shoulders.

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Great, inhale to 
reach for the sky.

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Exhale to take 
it all the way down.

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Inhale to lift up halfway 
and exhale to fold.

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Plant the palms, step it back.

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This time we're gonna 
come onto the forearms

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and turn to the side.

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Yes, we are.

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Inhale, reach the 
left fingertips up high.

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Exhale, curl it in.

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Inhale, reach it up high.

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Exhale, curl it in.

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Inhale, reach it up high.

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Exhale, curl it in.

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Inhale, reach it up high.

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Exhale, switch 
to the other side.

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Whoa, inhale, reach up high.

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Exhale, curl it in.

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Inhale, reach up high.

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Exhale, round it in.

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Inhale, reach up high, 
press away from your yoga mat.

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Lift the hips up.

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Exhale, round it in.

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Inhale, reach up high.

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Exhale, both elbows come to
the ground, forearm Plank.

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Interlace the 
fingertips if you like here.

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We're here for five, 
four, three, look forward,

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two, one, lower the belly,
release ribs to the ground,

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press into the tops of the feet

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and then gentle Cobra 
as you inhale, lift up.

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Exhale, release.

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Inhale, all fours, 
Half Plank or Plank,

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yogi's choice and 
then exhale, Downward Dog.

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Turn the two big toes in.

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Breathe here.

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Inhale, lots of love in.

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Exhale, bend the knees, 
look forward

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and make your way to the top.

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Inhale to lift halfway.

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Exhale to fold.

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Big breath, big stretch, 
reach for the sky root to rise.

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Inhale, smile.

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Exhale, hands to the heart.

00:12:34.220 --> 00:12:36.356
Now, this time we're gonna
bring the feet hip width apart,

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maybe even a little wider.

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Toes are gonna point forward.

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Hands are at the 
heart here to start.

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Beautiful and then 
we're gonna bend the knees,

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send the hips back and then
send the fingertips forward

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so you can go a little lower
and kind of counter that.

00:12:52.338 --> 00:12:56.109
So a little 
modified chair or a squat

00:12:56.109 --> 00:12:59.545
but stick with your process.

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Remember the why.

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Find that charisma, 
tap into that blank,

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insert your name there.

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So for me, it's like I gotta
tap into the Adriene, right?

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I'm not gonna be 
attached to my yoga booty

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or whatever the hell.

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I'm going to have some fun.

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So I'm here, I'm balancing out.

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I'm basically defying gravity
here when you think about it.

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It's pretty awesome.

00:13:19.465 --> 00:13:22.735
So I'm sending weight back, 
reaching weight forward,

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connecting to my center 
of gravity in the middle.

00:13:25.638 --> 00:13:27.674
Beautiful and 
then when you're ready,

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press on all four 
corners of the feet,

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straighten the legs, 
open the palms, lift the chest,

00:13:33.379 --> 00:13:36.215
inhale and then exhale.

00:13:36.215 --> 00:13:37.517
Back down we go.

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Great, inhale to lift.

00:13:41.087 --> 00:13:42.288
Exhale to lower.

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Inhale to lift.

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Exhale to lower.

00:13:47.894 --> 00:13:48.911
Keep it going.

00:13:53.700 --> 00:13:55.334
Think about sending 
your hips way back

00:13:55.334 --> 00:13:57.937
so that your knees 
stay over your ankles.

00:14:00.106 --> 00:14:04.344
Keep it going, inhale, 
squeeze, exhale, lower.

00:14:04.344 --> 00:14:06.512
Inhale, squeeze and lift.

00:14:06.512 --> 00:14:08.114
Exhale, lower.

00:14:08.114 --> 00:14:10.416
Inhale, squeeze and lift.

00:14:10.416 --> 00:14:12.085
Exhale, lower, keep it going.

00:14:12.085 --> 00:14:13.886
Inhale, squeeze and lift.

00:14:13.886 --> 00:14:16.689
Firing up all 
these muscles, wowzies.

00:14:16.689 --> 00:14:19.025
Keep it going, 
synchronize with your breath.

00:14:19.025 --> 00:14:21.194
It really doesn't matter 
to me where you breathe.

00:14:21.194 --> 00:14:24.197
Just breathe with 
your body in motion.

00:14:33.606 --> 00:14:34.874
Five more.

00:14:36.209 --> 00:14:37.610
Five.

00:14:39.112 --> 00:14:39.979
Four.

00:14:42.281 --> 00:14:43.249
Three.

00:14:45.151 --> 00:14:46.753
Two, let's all 
sync up on the last one.

00:14:46.753 --> 00:14:49.989
Here we go, 
sink it back, hold here

00:14:49.989 --> 00:14:52.725
and then release, 
stand up nice and tall.

00:14:52.725 --> 00:14:54.227
Whoa, bring the feet together.

00:14:54.227 --> 00:14:55.928
Let's not think, 
let's stay with it.

00:14:55.928 --> 00:14:57.764
Inhale, reach for the sky.

00:14:57.764 --> 00:14:59.766
Exhale, with your breath, 
down you go.

00:15:00.633 --> 00:15:03.402
Inhale, halfway lift, lengthen.

00:15:03.402 --> 00:15:04.771
Exhale, fold.

00:15:04.771 --> 00:15:07.673
Plant the palms, step it back, 
Plank or Half Plank.

00:15:07.673 --> 00:15:11.210
Okay, we got this, right 
hand comes to the center.

00:15:11.210 --> 00:15:12.879
We're gonna open 
up just one time here.

00:15:12.879 --> 00:15:15.782
Big inhale, reach for the sky.

00:15:15.782 --> 00:15:17.049
Lift the hips.

00:15:17.049 --> 00:15:19.986
Maybe you take the top 
arm overhead, Vasisthasana.

00:15:19.986 --> 00:15:21.087
Inhale.

00:15:21.087 --> 00:15:24.824
Exhale, switch, left hand 
comes to replace the right.

00:15:24.824 --> 00:15:27.193
We find it on the other side.

00:15:27.193 --> 00:15:30.630
Lifting the hips, 
connecting to the core.

00:15:30.630 --> 00:15:32.598
Maybe the right 
fingertips reach up and over.

00:15:32.598 --> 00:15:34.667
You create a big 
rainbow with the spine.

00:15:34.667 --> 00:15:39.172
Inhale and then exhale 
back to Plank or Half Plank.

00:15:39.172 --> 00:15:40.907
Feel free to lower the knees

00:15:40.907 --> 00:15:44.143
then everyone, inhale, 
look forward, shift forward

00:15:44.143 --> 00:15:46.712
and then exhale, 
slowly lower to the belly.

00:15:47.847 --> 00:15:52.610
Baby Cobra, keep it gentle, 
inhale and exhale.

00:15:53.252 --> 00:15:56.122
Beautiful, inhale, 
Plank or Half Plank.

00:15:57.456 --> 00:15:58.925
Exhale, Downward Dog.

00:15:58.925 --> 00:16:01.761
Awesome work, beautiful.

00:16:01.761 --> 00:16:02.829
Inhale in.

00:16:03.930 --> 00:16:04.997
Exhale out.

00:16:06.132 --> 00:16:08.768
Nice, inhale to look forward, 
bend the knees.

00:16:08.768 --> 00:16:10.770
Exhale, make 
your way to the top.

00:16:13.339 --> 00:16:15.708
Inhale, halfway lift.

00:16:16.542 --> 00:16:17.910
Exhale, fold.

00:16:18.811 --> 00:16:21.514
Inhale, root to rise, 
reach for the sky.

00:16:21.514 --> 00:16:25.785
Big stretch, big breath 
and exhale, hands to heart.

00:16:25.785 --> 00:16:28.154
Feel the energy you've 
cultivated that you've stirred

00:16:28.154 --> 00:16:30.089
and see if you can 
control your breath.

00:16:45.004 --> 00:16:47.640
Beautiful, bend the knees,
inhale, reach for the sky.

00:16:47.640 --> 00:16:48.474
Here we go.

00:16:49.308 --> 00:16:51.077
Exhale, Forward Fold.

00:16:52.345 --> 00:16:55.081
Inhale, halfway lift, last one.

00:16:55.081 --> 00:16:56.314
Exhale, fold.

00:16:57.717 --> 00:16:59.285
Step it back.

00:16:59.285 --> 00:17:00.119
You got this.

00:17:00.119 --> 00:17:02.154
Come onto the forearm.

00:17:02.154 --> 00:17:04.824
Turn on to the side, just one
reach up towards the sky.

00:17:04.824 --> 00:17:08.594
Inhale, reach it up 
and then exhale, switch.

00:17:08.594 --> 00:17:12.330
Stay connected to your 
abdominal wall as you switch.

00:17:12.330 --> 00:17:15.667
Right fingertips 
reach up, lift the hips

00:17:15.667 --> 00:17:17.435
and then check it out, 
we're gonna come back.

00:17:17.435 --> 00:17:20.873
Interlace the fingertips, 
forearm Plank.

00:17:20.873 --> 00:17:23.175
Dolphin Pose, hips up high.

00:17:23.175 --> 00:17:26.612
Now, you can come to the knees
for Puppy Posture as we know

00:17:26.612 --> 00:17:29.315
breathing deep here, 
lifting the hips up high,

00:17:29.315 --> 00:17:33.319
hugging the lower ribs in,
upper arm bones rotate out.

00:17:33.319 --> 00:17:35.388
Turn the two big 
toes in slightly.

00:17:35.388 --> 00:17:36.422
Breathe a little deeper.

00:17:36.422 --> 00:17:37.256
You got it.

00:17:37.256 --> 00:17:39.641
Strong focus.
Gorgeous, you got it.

00:17:41.060 --> 00:17:42.194
Amazing.

00:17:42.194 --> 00:17:44.163
Meet your appropriate edge here.

00:17:44.163 --> 00:17:46.566
Welcome that heat 
that you build from within.

00:17:46.566 --> 00:17:48.234
It's not something that you have

00:17:48.234 --> 00:17:50.603
to turn the thermostat 
on to do externally.

00:17:50.603 --> 00:17:53.339
It's all internal, 
from the inside out.

00:17:54.640 --> 00:17:57.343
Nice work, 
slowly lower the knees.

00:17:57.343 --> 00:17:58.981
Nice, nice, nice.

00:17:58.981 --> 00:18:00.246
And you're actually gonna come

00:18:01.213 --> 00:18:04.417
to bring the head over the
heart over the pelvis first.

00:18:06.118 --> 00:18:07.753
Neutralize through the spine.

00:18:09.355 --> 00:18:11.624
Close your eyes and 
relax the shoulders.

00:18:15.995 --> 00:18:18.564
And then after a 
breath there, Child's Pose.

00:18:18.564 --> 00:18:19.676
Great work.

00:18:25.271 --> 00:18:29.720
Close your eyes and surrender.

00:18:31.577 --> 00:18:33.179
Relax your shoulders.

00:18:36.248 --> 00:18:39.218
Soften through your 
jaw and your fingertips.

00:18:41.020 --> 00:18:42.480
We'll cool it down.

00:18:52.098 --> 00:18:56.235
Okay, my friend, now slowly
send your fingertips forward.

00:18:56.235 --> 00:18:59.031
Gently press into 
the palms to come back up

00:18:59.031 --> 00:19:01.173
move nice and slow 
like you love yourself.

00:19:01.173 --> 00:19:04.577
We're gonna move to 
a seated forward fold.

00:19:04.577 --> 00:19:08.581
So come on through to your
seat, send the legs out long.

00:19:08.581 --> 00:19:11.417
Sit up nice and 
tall when you get there.

00:19:11.417 --> 00:19:13.185
Bend your knees just a bit

00:19:13.185 --> 00:19:15.521
and then we'll inhale, 
reach for the sky.

00:19:15.521 --> 00:19:17.456
Take that big beach 
ball up and overhead.

00:19:17.456 --> 00:19:19.625
Create lengthened 
space in the front body

00:19:19.625 --> 00:19:21.861
and then try to maintain
that as you bring the ball up

00:19:21.861 --> 00:19:25.798
and over again bending the
knees as generously as you like

00:19:25.798 --> 00:19:27.666
and then into your Forward Fold

00:19:27.666 --> 00:19:29.235
and this is gonna be a 
deep forward fold today.

00:19:29.235 --> 00:19:31.904
So again, be 
generous with that bend,

00:19:31.904 --> 00:19:35.802
relax the weight 
of the head over

00:19:35.802 --> 00:19:36.942
and close your eyes

00:19:36.942 --> 00:19:41.647
and then trust me, 
trust yourself

00:19:41.647 --> 00:19:46.745
and trust this time that
you've allotted for self care,

00:19:46.745 --> 00:19:50.893
self love and

00:19:50.893 --> 00:19:53.893
self discovery

00:19:53.893 --> 00:19:57.396
and then it's great 
because the tone muscles,

00:19:58.297 --> 00:19:59.965
the losing weight.

00:19:59.965 --> 00:20:04.637
The transformation comes from
your commitment to the self,

00:20:04.637 --> 00:20:05.905
not the other way around.

00:20:09.275 --> 00:20:11.343
Take a deep breath in 
and on your next exhale,

00:20:11.343 --> 00:20:15.414
a total surrender 
here in Paschimottanasana

00:20:15.414 --> 00:20:17.533
Seated Forward Fold.

00:20:28.561 --> 00:20:33.240
With every breath in, think
expansion, welcoming flexibility

00:20:35.935 --> 00:20:39.337
and with every exhale, it's a

00:20:39.337 --> 00:20:41.207
extended breath out

00:20:41.207 --> 00:20:44.577
welcoming a surrender, 
a softness.

00:20:58.290 --> 00:21:00.626
Great and then 
slowly when you're ready,

00:21:00.626 --> 00:21:04.763
we'll begin to release tucking
the chin into the chest

00:21:04.763 --> 00:21:06.214
and rolling up.

00:21:08.267 --> 00:21:12.354
Fabulous, sit up nice and 
tall here for a breath in

00:21:13.084 --> 00:21:15.374
and out

00:21:15.374 --> 00:21:17.309
and then I'm gonna leave 
it to you, yogi's choice,

00:21:17.309 --> 00:21:18.644
depends if 
you're practicing this

00:21:18.644 --> 00:21:19.912
in the morning or the evening.

00:21:19.912 --> 00:21:21.313
Maybe you'll 
wanna come into a nice,

00:21:21.313 --> 00:21:23.749
juicy Savasana either way or,

00:21:23.749 --> 00:21:25.618
so come onto 
the back if you like

00:21:25.618 --> 00:21:28.120
or you're gonna come to 
a nice cross-legged seat

00:21:33.826 --> 00:21:36.595
and whether you're 
lying down or seated,

00:21:36.595 --> 00:21:39.832
we're both, we're all 
gonna bring our hands together

00:21:39.832 --> 00:21:42.535
and lift them right up to
the forehead, the third eye.

00:21:46.038 --> 00:21:49.430
So there's a lot of self power,

00:21:49.430 --> 00:21:51.510
personal power I guess

00:21:51.510 --> 00:21:54.079
in the practice of surrender.

00:21:56.916 --> 00:21:58.617
Hope you're 
getting the daily emails.

00:21:58.617 --> 00:22:00.982
If you're not, check in to that.

00:22:00.982 --> 00:22:03.255
There's great conversation and
just food for thought there.

00:22:03.255 --> 00:22:04.657
This is the asana practice

00:22:04.657 --> 00:22:07.459
but that's a whole other 
part of the yoga practice

00:22:07.459 --> 00:22:09.862
that I find very valuable.

00:22:09.862 --> 00:22:11.130
It's my pleasure 
to be here with you

00:22:11.130 --> 00:22:12.398
and to be on this ride with you.

00:22:12.398 --> 00:22:13.666
Thank you so much.

00:22:13.666 --> 00:22:18.511
We'll inhale together 
and exhale to bow.

00:22:19.672 --> 00:22:21.556
Namaste.

00:22:21.556 --> 00:22:23.943
(uplifting music)