WEBVTT

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- Hi everyone, 
and welcome to TRUE,

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your 30 day yoga journey.

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It's day 21. (whistles)

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And today's 
practice is about finesse.

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So eliminating force

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and bringing more 
finesse into our practice.

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It's time, let's get started.

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(uplifting music)

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Okey doke, dudes and dudettes,

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let's begin on all fours today.

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Take your time getting there.

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Start to deepen 
your breath right away.

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And we're gonna start with a
little number called Cat-Cow.

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So starting with Cat-Cow today
because this is something

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that of course you'll 
encounter in many practices,

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at home or in the studio.

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And this is the 
number one thing I see people

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kind of jerking 
themselves around in.

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Inhale tucked really, exhale
round this way, so extreme.

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So today's practice 
really invites you to explore,

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and bring this 
idea of finesse, or grace,

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to the movement.

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So to do that, 
see if you can slow down

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your spinal flexion 
here just a bit.

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Maybe close your eyes.

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And then whatever 
that means to you,

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just see if you can 
bring a little finesse or grace

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to this structure, 
this movement.

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We started to tap into that
just a little bit yesterday,

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finding a little wave in the
spine, awakening the spine.

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And then we'll try to maintain
this theme or this idea

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as we move 
throughout our asana today.

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Bring the head back to 
center, nice neutral spine.

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You're gonna inhale in, 
press away from the yoga mat,

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exhale, curl the toes under,

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lift the kneecaps, 
let them hover.

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Tug the shoulders 
away from the ears,

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now look slightly 
forward to lengthen,

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broaden through 
the back of the neck,

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you're here for five.

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Find that finesse, 
breathe deep, four.

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Three, two, and 
lower on the one, gorgeous.

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From here we're gonna press
back into the tops of the feet.

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If you need to come onto the
fists here you always can.

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We're gonna 
press into the palms,

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and inhale, extend 
the right leg out long.

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Exhale, draw it in, 
knee to nose.

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Inhale, extend the 
right leg out long,

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nice long beautiful neck, 
and then exhale, knee to nose.

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And one more time, 
inhale, extend.

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And exhale, squeeze and lift.

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Awesome, come back to all fours.

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Press the left palm 
into the earth

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and inhale, 
lift the right arm up high.

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Exhale, right hand 
replaces the left,

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just chest opener here, 
and left fingertips

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reach up here as you breathe in.

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Ooh, tight on this side.

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And then exhale, 
come back to center.

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Find your foundation again,
wrists underneath the shoulders,

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and here we go, inhale, 
extend the left toes out.

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Press into the top of 
your right foot for stability,

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and then exhale, squeeze, 
knee in towards the face.

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Inhale to extend.

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And exhale, soft,
easy movement here,

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squeeze and lift.

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Inhale to extend.

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And exhale, squeeze and lift.

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Then release it back down.

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Right hand comes 
to the center first,

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inhale, 
left fingertips to the sky.

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Exhale, left hand 
replaces the right hand,

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and inhale, right fingertips 
to the sky, big stretch,

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opening through the chest.

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And release it down, awesome.

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Bring the big toes together.

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Knees as wide as your yoga mat.

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Send the hips on back, 
Child's Pose.

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So you can take any variation
you like here with the hands.

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Active hands, soft arms, 
namaste shark fin.

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Find what feels good.

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And today's practice is really

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about the way you move.

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How you move.

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How we say, it's not 
always what you're doing,

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but rather focusing 
on how you're doing it,

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the quality of movement.

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Take a deep breath in, exhale,

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let go of any stress 
or tension, any worry.

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And then on your next inhale, 
slowly look forward,

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and we'll come 
back up to all fours.

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Bring the knees back 
underneath the hip points.

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And when you're ready, 
when you feel like you have

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your solid foundation 
that you create,

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inhale, extend the 
right toes out again.

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And this time, 
left fingertips extend

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all the way out as well.

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Press away from your yoga mat,

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lift the front body up 
to meet the back body,

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you're prepped for this.

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And then exhale, with finesse.

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Consider how you move,

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squeeze it all 
the way up and in.

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Then inhale, find extension, 
spread the fingertips,

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spread the toes, and exhale.

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Integrate the spine here, 
the neck as well.

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Great, inhale, extend.

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And exhale, squeeze and lift.

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Press away from your mat.

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Great, inhale 
come back to Tabletop,

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we're gonna go 
right to the other side.

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Inhale, 
extend the left toes out,

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and then right 
fingertips go out to join.

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Take a deep breath in, 
until you feel like you have it,

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exhale, squeeze 
and reel it all in.

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Nice, inhale to extend.

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Exhale, squeeze 
and round it in.

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Inhale to extend,

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spread the fingers, 
spread the toes.

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And exhale to squeeze 
and draw the navel in.

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Great, come back 
to Tabletop Position.

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Big toes come together, 
knees nice and wide.

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Send the hips back, 
melt your heart down.

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Take a deep breath in.

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And a long exhale out.

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Awesome, from here you're
just gonna walk the hands over

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to the left off your yoga mat.

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Send the hips back,

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and you can rest the 
forehead down gently.

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Take a deep breath in.

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And then exhale, 
come back to center,

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walk your fingers or 
hands off to the right,

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coming off the yoga mat, inhale,

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and relaxing the head down
perhaps as you breathe out.

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And inhale, come back to center.

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Great work, we're gonna come

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all the way 
back up to all fours.

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Now we're gonna do 
this same little vinyasa,

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they call it, they, who's they?

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Sometimes it's 
referred to as bird dog.

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We're gonna do it 
in Downward Facing Dog.

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If your body's tired today

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or you need a 
break off the wrists,

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or just maybe low 
energy today or heavy heart,

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then you can stay on all fours
and do what we just did here.

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Or here.

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Okay, otherwise, we're gonna
make our way to Downward Dog.

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And how you get 
there is everything.

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Don't forget, 
even in the transitions,

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maybe especially 
in the transitions,

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finessing those 
transitions is just everything.

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And when you get there,

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pedal it out 
for a couple breaths.

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And then we'll begin by
anchoring through the left heel,

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and inhaling, 
lift the right leg up high.

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Slide it up, 
claw through the fingertips,

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exhale, shift forward, 
shoulders over the wrists,

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squeeze, knee to nose.

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Inhale, lift it up, 
Three-Legged Dog,

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claw through the fingertips, 
lift up from the wrists,

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so there's no 
pressure on the wrists.

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And then exhale, 
shift forward, knee to nose,

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you got it, nice and slow.

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Inhale, find the grace, 
you've got it,

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inhale, lift it up.

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Last time, squeeze.

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And then you're gonna 
step it all the way up.

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If you're on all fours, just
step your right foot forward.

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Back knee lowers down.

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Then on a big breath in, 
inhale, hands to heart.

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Push up, press up.

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Find that connection, 
head over heart,

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heart over pelvis, 
lots of awareness

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and energy drawing up 
from the base of the spine.

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Inhale to lift 
the chest, the heart.

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Exhale to gently melt it down.

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Beautiful, you're gonna 
come back to Downward Dog

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or back to all fours, so
take your time getting there.

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And then when 
you're ready second side.

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Anchoring through 
the right heel, inhale,

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slide the left leg up high.

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Exhale, here we go, 
claw through the fingertips,

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shift forward, knee to nose.

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Inhale, lift, nice and 
slow with control, with grace,

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exhale, squeeze and lift.

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Inhale, last time, lift it up.

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And exhale, shift forward, 
squeeze and lift, awesome.

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Then step it up.

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If you're on all fours 
just step your left foot up,

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we'll all lower that back knee.

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And then with 
conscious breath, inhale,

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bring the palms together, 
press up, lift up.

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Beautiful.

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Then inhale, draw energy 
up from the pelvis,

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the base of the spine, 
just awareness all the way up,

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lift the sternum, maybe look up.

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And then with grace, 
with finesse, we release.

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Plant the palms, you're 
gonna come back to all fours

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or Downward Facing Dog.

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Inhale in.

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Exhale out.

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Inhale in.

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And exhale out.

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Bend the knees, 
inhale, look forward.

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Exhale, we're gonna slowly
cross one foot over the other

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to make our way to the top.

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And you're gonna 
want to rush this,

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see if you can take your time,

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really stretching through 
the fascia of the foot.

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The calf, 
backs of the knees,

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the hamstrings.

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And then eventually 
we'll come to Forward Fold,

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feet hip width apart 
at the top of your mat.

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Let it all hang.

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Start to deepen 
your breath here.

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Shake the head loose.

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Then root through all 
four corners of the feet,

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

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Then as you stack 
up through the spine,

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go ahead and 
reach the fingertips

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all the way up towards the sky
as you take a deep breath in.

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Then capture 
something above, big stretch,

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and then bring it back down

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to your heart space, 
palms together.

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Tadasana.

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Take a deep breath in.

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And a long breath out.

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And then from here 
you're actually gonna turn

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to come to stand 
nice and wide on your mat.

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Palms come together, and 
we're gonna bring the heels

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just a little bit wider 
than hip width apart,

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and you'll turn the toes out.

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So when you bend the 
knees they're gonna track

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the middle of your foot, 
not the inside,

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so you're gonna press in all
four corners of your feet,

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especially the outer edge.

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Then take everything 
we've been building upon,

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lift up through the front body,

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ground through the back body,
take a deep breath in

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to lift your 
sternum up to your thumbs,

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stand up nice and tall, press
away from your yoga mat here.

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So we're engaging the muscles.

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And then nice and easy, 
drop your center down in space,

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and bend the knees.

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And keep breathing deep.

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Alright, here we go.

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Find a softness here, 
a little playfulness,

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I know it's tough.

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With practice it gets easier,

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and it's not even just 
the muscles getting stronger,

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it's this connection to grace.

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To finding your personal power

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through your 
relationship to grace.

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(snapping)

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Okay, from here, 
inhale. (laughs)

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and then exhale, 
bring the hands down

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to the tops of the thighs,
this is gonna feel awesome,

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now you can stick the bum out,

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you're gonna take the 
left shoulder in to center,

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loop the right shoulder 
around and inhale, open up.

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Heart towards the right,

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or think about spiraling your
heart up towards the sky.

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Sweet, then come back to 
center, engage your core.

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And then take it to the left,
right shoulder dropping down.

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Spiraling your heart, 
your gaze, up towards the sky.

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Strong foundation here, 
breathing deep.

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And then come back to center,

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and we'll give the legs a
break by coming all the way up,

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hands together at the heart.

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Inhale in.

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Exhale, relax 
the shoulders down.

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Reestablish your foundation,
lifting up from the front,

00:13:29.675 --> 00:13:32.845
lengthening tailbone 
down through the back.

00:13:34.147 --> 00:13:36.549
Sweet, then we'll inhale, 
exhale again,

00:13:36.549 --> 00:13:38.584
drop your center down in space.

00:13:40.053 --> 00:13:41.454
And then here we go, 
we're gonna inhale,

00:13:41.454 --> 00:13:44.457
sweep the arms all 
the way up and overhead.

00:13:44.457 --> 00:13:46.159
And then exhale, 
bring them down.

00:13:46.159 --> 00:13:48.394
Knees stay bent here, 
drop your center,

00:13:48.394 --> 00:13:49.862
think of your head 
and heart and pelvis

00:13:49.862 --> 00:13:52.095
being in alignment here.
Inhale to reach up.

00:13:53.132 --> 00:13:56.169
And exhale, sink a 
little lower, you got this.

00:13:56.169 --> 00:13:57.770
Inhale, reach up.

00:13:59.105 --> 00:14:00.673
Exhale to release.

00:14:00.673 --> 00:14:02.642
This time, right forearm comes

00:14:02.642 --> 00:14:04.243
to the top of the right thigh,

00:14:04.243 --> 00:14:07.146
inhale, reach the left 
fingertips up and over.

00:14:07.146 --> 00:14:08.514
Exhale to release.

00:14:08.514 --> 00:14:10.049
Strong and steady, you got this.

00:14:10.049 --> 00:14:11.417
Inhale, lift up.

00:14:12.952 --> 00:14:13.986
And exhale.

00:14:13.986 --> 00:14:15.755
So when things get tough,

00:14:15.755 --> 00:14:18.524
how can you add 
more finesse, more grace.

00:14:18.524 --> 00:14:19.726
Reach up.

00:14:19.726 --> 00:14:20.860
Exhale, come back to center,

00:14:20.860 --> 00:14:22.962
going right on to the 
other side, you got this.

00:14:22.962 --> 00:14:26.799
Left elbow to thigh, 
inhale, reach up.

00:14:28.134 --> 00:14:29.869
Exhale, right fingertips
come down.

00:14:29.869 --> 00:14:30.703
Stick with it.

00:14:30.703 --> 00:14:31.938
Inhale, reach up.

00:14:33.306 --> 00:14:35.174
Exhale down.

00:14:35.174 --> 00:14:37.176
When things get tough, 
how can you bring

00:14:37.176 --> 00:14:39.045
more grace to the table?

00:14:39.045 --> 00:14:41.314
Reach up, exhale, bring it down.

00:14:41.314 --> 00:14:46.152
Hands come together, 
inhale, exhale, lift the heels,

00:14:46.152 --> 00:14:48.554
and then lower, and stand.

00:14:48.554 --> 00:14:49.555
Gorgeous.

00:14:49.555 --> 00:14:52.892
Stay focused here, I know
you're cursing my name. (laughs)

00:14:52.892 --> 00:14:56.395
But stay focused, bring the
feet together, really together.

00:14:56.395 --> 00:14:57.430
Arch to arch.

00:14:57.430 --> 00:14:59.665
Squeeze the legs, 
in fact zip them up tight,

00:14:59.665 --> 00:15:00.600
should feel good.

00:15:00.600 --> 00:15:02.502
And then lift your hip 
points up towards the sky

00:15:02.502 --> 00:15:06.939
as you stand nice and 
tall, calm, and steady.

00:15:06.939 --> 00:15:08.074
Mountain Pose.

00:15:12.779 --> 00:15:13.846
Nice work.

00:15:13.846 --> 00:15:16.516
Then walk to the top of your
mat, take a deep breath in.

00:15:16.516 --> 00:15:18.951
As you inhale reach for the sky.

00:15:18.951 --> 00:15:21.788
And as you exhale take 
it down, all the way down.

00:15:24.223 --> 00:15:26.726
So at this point you 
should really be relishing

00:15:26.726 --> 00:15:28.027
in these Forward Folds.

00:15:28.027 --> 00:15:30.306
Take three cycles 
of breath here.

00:15:30.306 --> 00:15:31.664
I'm sure it 
feels good on the body,

00:15:31.664 --> 00:15:35.368
you can clasp the elbows, 
rock gently side to side.

00:15:40.807 --> 00:15:42.842
Out with the old, 
in with the new.

00:15:42.842 --> 00:15:45.611
You can change the way 
you're programmed to move,

00:15:45.611 --> 00:15:48.481
and change the 
way you're programmed

00:15:48.481 --> 00:15:51.320
to react to stress or 
challenge in the body,

00:15:51.320 --> 00:15:55.154
by simply focusing on grace.

00:15:55.154 --> 00:15:56.622
How you move.

00:15:58.825 --> 00:16:01.594
Of course it's not 
that simple, but the idea,

00:16:03.529 --> 00:16:05.464
the invitation 
is clear and simple.

00:16:07.300 --> 00:16:08.835
Release the arms if 
you haven't already,

00:16:08.835 --> 00:16:11.370
plant the palms, we're gonna
step the right toes back,

00:16:11.370 --> 00:16:13.206
then the left toes back.

00:16:13.206 --> 00:16:15.808
Then we're gonna 
lower onto the belly here.

00:16:15.808 --> 00:16:17.677
Inhale for Cobra.

00:16:20.179 --> 00:16:23.316
And exhale to 
soften and release.

00:16:23.316 --> 00:16:27.620
Press up to all fours, 
bring the knees nice and wide,

00:16:27.620 --> 00:16:29.655
and our final Child's Pose.

00:16:29.655 --> 00:16:31.791
Send the hips back, 
melt your heart down.

00:16:38.497 --> 00:16:42.301
Go ahead and take a nice, 
refreshing breath in here.

00:16:44.991 --> 00:16:49.008
And then nice easy exhale
as you empty everything out.

00:16:54.881 --> 00:16:57.149
Awesome, one more big inhale.

00:17:00.376 --> 00:17:05.724
And, nice, easy 
exhale as you let go.

00:17:11.964 --> 00:17:12.798
Awesome.

00:17:12.798 --> 00:17:15.434
Slowly carve a line 
with the nose, look forward.

00:17:16.903 --> 00:17:19.137
Nice and easy, 
finesse this transition

00:17:19.137 --> 00:17:22.644
as you come all the 
way back to all fours.

00:17:22.644 --> 00:17:25.201
Bring the knees 
back underneath you.

00:17:25.201 --> 00:17:27.313
Then you're gonna 
walk the hands out.

00:17:27.313 --> 00:17:28.915
Extend the right leg out

00:17:28.915 --> 00:17:31.350
only to bring it 
in for your Pigeon.

00:17:32.919 --> 00:17:35.888
Now here's another one 
where we tend to force.

00:17:37.323 --> 00:17:41.494
So today, finesse, not force.

00:17:42.528 --> 00:17:44.597
We won't be here 
long so breathe deep,

00:17:44.597 --> 00:17:47.133
inhale, lifting the chest.

00:17:47.133 --> 00:17:51.120
And exhaling, softening in.

00:17:51.120 --> 00:17:54.106
So if you feel it's 
impossible to finesse,

00:17:54.106 --> 00:17:57.777
you need some 
assistance, grab a blankie

00:17:57.777 --> 00:17:59.078
or a block or a towel,

00:17:59.078 --> 00:18:01.981
and wedge it between 
your right hip and the earth.

00:18:02.915 --> 00:18:05.217
And then bring your 
right heel really close in

00:18:05.217 --> 00:18:07.053
to your center line.

00:18:07.053 --> 00:18:08.875
So you can lift that hip up.

00:18:16.429 --> 00:18:19.298
And again, 
nice deep breaths here.

00:18:19.298 --> 00:18:22.134
Elongating your exhale.

00:18:22.134 --> 00:18:24.123
Closing your eyes.

00:18:34.447 --> 00:18:37.683
And then using your 
hands to slowly press back up,

00:18:37.683 --> 00:18:40.719
finesse this here, 
connect to your center.

00:18:40.719 --> 00:18:43.022
There's a bit of a 
magic about your transitions

00:18:43.022 --> 00:18:45.791
when you focus on the 
quality of the movement,

00:18:45.791 --> 00:18:48.961
and then it totally 
changes your experience.

00:18:48.961 --> 00:18:50.896
So extend the left 
leg out when you're ready,

00:18:50.896 --> 00:18:54.033
and bring that 
left knee up and in

00:18:54.033 --> 00:18:55.368
when you're 
ready for your Pigeon,

00:18:55.368 --> 00:18:57.269
and then same 
thing on the other side.

00:18:58.504 --> 00:18:59.638
No forcing.

00:19:13.252 --> 00:19:15.421
And returning 
over and over again

00:19:15.421 --> 00:19:17.099
to the sound of your breath.

00:19:51.323 --> 00:19:53.826
And then slowly, using 
your hands to press up,

00:19:53.826 --> 00:19:56.362
this time we're gonna 
shift onto the left hip.

00:19:56.362 --> 00:19:58.264
Bring the right leg 
all the way around,

00:19:58.264 --> 00:20:00.366
come into a 
cross-legged position.

00:20:03.369 --> 00:20:05.304
Sit up nice and tall here.

00:20:06.839 --> 00:20:10.076
Close your eyes, 
and just find stillness.

00:20:13.679 --> 00:20:15.214
Awesome work today.

00:20:16.482 --> 00:20:20.386
Take this, and use it

00:20:20.386 --> 00:20:24.223
as we build upon 
each practice, day by day.

00:20:25.719 --> 00:20:27.806
(uplifting music)

00:20:29.061 --> 00:20:31.163
Nine days left after this.

00:20:33.899 --> 00:20:36.902
I tip my hat to you 
for continuing to show up.

00:20:36.902 --> 00:20:39.105
We'll bring the palms together.

00:20:39.105 --> 00:20:40.940
Bring 'em right up 
to the third eye.

00:20:42.475 --> 00:20:46.694
Take a deep breath in, 
and a long breath out.

00:20:49.014 --> 00:20:50.583
Namaste.

00:20:50.583 --> 00:20:52.985
(uplifting music)