WEBVTT

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- What's up everyone 
and welcome to TRUE,

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your 30 Day Yoga Journey.

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It's day 25.

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Be aware!

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(uplifting music)

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Alrighty my friends, 
let's begin today

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in Extended Child's Pose.

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Welcome back, 
take the knees nice and wide,

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and when you're ready, 
go ahead and crawl the fingers

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out towards the 
front edge of your mat

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and begin to sink your 
heart down towards the earth,

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forehead might kiss the ground.

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And we'll start to gently
open up through the shoulders

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and the chest.

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Really reach the sits bones 
back towards the heels.

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And start to deepen your breath.

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Now, today's practice, be aware.

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Awareness is a practice.

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It's a ongoing practice

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that we must 
continue to cultivate.

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Choose one thing 
for today's practice,

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just think of it quietly 
here in your Child's Pose,

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that you'd like to cultivate 
more awareness around.

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Maybe it's something 
really specific in your asana.

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Maybe it's awareness of breath.

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Maybe it's a deeper 
awareness and understanding

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of how valuable this time is.

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Maybe it was really hard for
you to get to the mat today.

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Moving with awareness of breath.

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With that charisma, that 
energy that's unique to you.

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Okay, on your next inhale,
slowly begin to look forward

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and exhale all the 
way to Tabletop Position.

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Awareness of the spine as you
press away from the yoga mat,

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and just notice places 
where you could be collapsed.

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Lift your front body 
up to meet your back body.

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And today, really 
check in with the neck.

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Is it kind of hanging low 
or can you extend

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awareness out through the crown,

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creating length in the neck.

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And then imagine this 
light rope, right, plugs in,

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and you just light this line
from the crown of the head

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to the tip of the tailbone.

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Take a deep breath in.

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And a long breath out.

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Then curl the toes under, 
take a deep breath in.

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Again, press away 
from your yoga mat.

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And then on an 
exhale, lift the knees

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and let them hover 
here in Hovering Table.

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We begin to create a little
bit more energy in the body,

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maybe shaking a little bit
here as you tug the hands back

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and tug the toes forward.

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We're here for five, four,
three, press away from the

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yoga mat, two, 
and lower on the one.

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Inhale, press into the tops
of the feet, open the chest.

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Cow Pose.

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And then exhale, 
rounding through, chin to chest,

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really press away from the
yoga mat, feel that stretch.

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Inhale, drop your utters.

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Be aware of your utters as you

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drop the belly down in Cow Pose.

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And then on an exhale, 
round through, stretch.

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Great, inhale, come 
to a nice neutral spine.

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Drop the elbows 
where the hands are

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and we're gonna 
walk the knees back,

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but send your tail 
up towards the sky.

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Heart to Earth Pose 
or Puppy Posture.

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Inhale in here.

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Exhale, lots of awareness 
in all of the fingerprints.

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Take one more deep breath.

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And exhale, carve a line with
the nose to look forward.

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Shift forward.

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You're gonna come all the 
way through onto the belly.

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Press into the 
tops of the feet here.

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Press into the pubic bone.

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Tuck the chin and slowly open up

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through the chest, Sphinx Pose.

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Inhale.

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Exhale, draw a line with your
nose past your left shoulder.

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Press into your right elbow.

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And then bring 
it back to center.

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And then draw a 
line with your nose

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past your right shoulder.

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Press into your left elbow.

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Nice, then we'll 
bring it back to center.

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You can interlace 
the fingertips here,

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curl the toes under, 
yep, you guessed it,

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inhale, exhale, 
contract, navel to spine.

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Lift up, Forearm Plank.

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Reach the heels towards 
the back edge of your mat.

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Reach the crown 
towards the front.

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One nice, long piece 
from the crown to the tail.

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So much awareness in the spine.

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Press away from your yoga mat.

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Lift your front body 
up to meet your back body.

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Breathe in.

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And then breathe 
out to lower the knees.

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Come up onto the hands.

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Awesome, when you're 
ready, curl the toes under

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and peel it on up 
to Downward Facing Dog.

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Start to just deepen your 
breath here a little more,

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stretch it out.

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Alright, from Downward Dog, 
we're gonna inhale,

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make it a three-legged dog

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as you lift the 
right leg up high.

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Exhale, bring that 
right foot all the way up

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into your lunge, and then slowly
lower onto your back knee.

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Bring the hands together, 
press into your foundation.

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Inhale to lift up.

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Exhale, lots of 
awareness from crown to tail.

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Pull your right hip crease back.

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Great, press into 
the top of the back foot

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and inhale, 
we sink the hips forward.

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Go a little deeper perhaps, 
lifting the sternum.

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Chin up towards the sky.

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Beautiful, then nice and easy,
we'll bring it back down.

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And from here, we're gonna
pull the right hip crease back,

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find our stretch.

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Inhale, catch a 
little wave in the spine.

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Look forward.

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And then exhale to release.

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Beautiful.

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Roll through that right foot.

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Big twist here left hand 
comes to the earth.

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Inhale, back knee 
can stay down as we reach

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high up towards the sky.
Big stretch.

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And then bring it back down.

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Gorgeous. Plant the palms.

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Curl the back toes under.

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Lift the back knee.

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Then you're 
gonna step it to Plank.

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Form here, come 
onto the forearms.

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You can interlace the 
fingertips or keep palms

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pressing into the earth.

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Now, find that 
sits bone to heel connection.

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Reach the crown 
of the head forward.

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Tail reaches towards the heels.

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Breathe here for 
five, four, three, two.

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Lower to the knees.

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Come up onto the hands.

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And then peel your way up, 
Downward Facing Dog.

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Pedal it out.

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From Downward Dog, 
we'll make it a three-leg dog.

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Inhale, lift the 
left leg up high.

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Exhale, squeeze, shift forward, 
step it up lightly.

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Lower the right knee.

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Bring the palms together.

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And then press into 
your foundation to rise up.

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Find length 
through the whole spine.

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Go through your checklist.

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Pull that left hip crease back.

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And then we'll press 
into the top of the back foot

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and maybe go a little 
deeper, lifting the heart.

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Inhale.

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Lift the chin.

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And exhale, gently 
release with control.

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Right hand comes to the earth.

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Back knee stays down.

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And inhale, nice and easy, 
just find expansion here

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as you reach up towards the sky.

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And then exhale, bring 
it back down to your lunge.

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Great, take your center back.

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Straighten the front leg.

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And then we'll 
catch a little wave here.

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Inhale, open the chest, 
look forward.

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And exhale to soften and bow.

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Breathing deep.

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Great, then we'll 
slowly come forward.

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Lift the back knee.

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And then here we go, 
plant the palms,

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step it back to Plank.

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Then slowly 
lower to the forearms.

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And then slowly 
press up to Plank.

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What? Slowly lower to forearms.

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Hold onto your focus, and then
press up to Plank, last time.

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Forearms, and Plank.

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Downward Facing Dog.

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You killed that.

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Way to keep a 
sense of humor, too.

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It's all good, inhale in.

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Exhale out.

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Inhale in.

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Big breath out.

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Bend the knees.

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Inhale to look forward.

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And exhale to make 
your way to the top.

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Inhale, halfway lift, 
your version.

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And exhale to soften and bow.

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Bend the knees, tuck the chin,
nice and slow, roll it up.

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Alright, when you 
arrive in Mountain today,

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take a moment to of course
reconnect with your breath.

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But also take a 
moment to really ask yourself

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what do you need?

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Do you need to do all the 
things that you always need

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or can you just be still?

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And if you need 
to take these things,

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I always say, "Take what you
need, leave what you don't."

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Just notice.

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Just wanna have more 
awareness of all these

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extra movements we're taking.

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Awesome.

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And when you're ready, inhale,

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reach for the sky, here we go.

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Interlace the fingertips.

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Index fingers 
pointing up towards the sky.

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Pull your thumbs 
back in space a bit.

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And then dial a little 
energy in towards your center.

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So hug the lower ribs in.

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And just connect to 
your center, you got it.

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And then from there, we're
gonna take it over to the left,

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bump the hips to 
the right, big stretch.

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And then inhale, reach up.

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And bump the hips to the left.

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Tip over to 
the right, big stretch.

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Inhale, reach up, 
back to center.

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And exhale to release and 
bring it all the way down.

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Now, from here, check it out.

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Fingertips come to the earth.

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You're gonna bend your knees

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and you're gonna round 
forward into a little ball.

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So you've been 
doin' a lot of great work.

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We're gonna stretch 
through the lower back.

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Draw your chin in 
towards your chest,

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nose in towards your knees,
and pause here and breathe.

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Notice if there are 
places where you're kinda

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holding tension, 
soften and relax.

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Become more 
aware with each breath

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of this line of the spine.

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And then dropping 
through the heels,

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we'll lift the hips up high.

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Straighten through the legs.

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Forward Fold.

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Inhale lifts you up halfway.

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And exhale to soften and bow.

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Inhale to reach for the sky.

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And exhale, release, 
hands at your sides.

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Hands at your sides.

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Take what you need here, 
leave what you don't.

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And then keep your 
chin up and your gaze out.

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And without looking down.

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A lotta you are 
gonna wanna look down.

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'Cause it happens all the time
and I speak from experience.

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But without looking down, 
see if you can bring your feet

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together, really together.

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That brings this 
kind of magic to it.

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And you have an awareness of
where the earth is down below,

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so you don't really need 
to look anyway, you got it.

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Unless you're practicing this
video on a hillside cliff

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or something, then you should
be careful of your terrain.

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Alright, and from here, 
you're gonna shift the weight

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to the right foot.

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And you're gonna 
peel the left heel up.

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And from here, we're just
gonna slide the left toes back

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so you come into a nice lunge.

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Then you're gonna 
pivot on the back foot,

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draw the hands 
together like Warrior I.

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Inhale in.

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Exhale, straighten 
through that front leg.

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Then inhale in again.

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And exhale, send the hips back.

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You're gonna start to 
drape over, nice, flat back

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coming into our Pyramid Pose.

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So, fingertips will 
come down eventually,

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or maybe to two blocks.

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You might need to step 
your foot in just a bit,

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but we've been 
practicing with the heel up.

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We're gonna come to 
the full posture today

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by bringing the heel down.

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Left toes point towards the
front, left corner of your mat,

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right toes point forward.

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Now we're gonna draw energy
up from the right hip crease.

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So, go ahead and 
bring your right thumb

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to your right hip crease, 
pull it back if that helps

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just to feel that sensation.

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And then fingertips on the mat.

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Palms can come together 
if you want a little more

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in the core, if you've 
been in this shape before.

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Or reverse namaste, 
or clasping the elbows behind,

00:12:43.062 --> 00:12:44.410
is also an option.

00:12:46.833 --> 00:12:48.201
Breathing deep.

00:12:50.480 --> 00:12:52.105
Ramping up the breath here.

00:13:00.947 --> 00:13:02.782
Lengthening from crown to tail.

00:13:02.782 --> 00:13:04.917
The neck is involved here.

00:13:04.917 --> 00:13:06.185
Lots of length.

00:13:08.187 --> 00:13:09.188
Gorgeous focus.

00:13:09.188 --> 00:13:11.524
Then everyone, release 
the fingertips to the ground.

00:13:11.524 --> 00:13:13.092
As you bend your front 
knee, you're gonna lift

00:13:13.092 --> 00:13:15.595
your back foot up and you're
gonna bend your back knee

00:13:15.595 --> 00:13:17.530
and just hug it in.

00:13:17.530 --> 00:13:18.464
Hug it all the way in.

00:13:18.464 --> 00:13:19.432
Bend your right knee.

00:13:19.432 --> 00:13:20.833
Everything hugs in.

00:13:20.833 --> 00:13:24.037
And then we'll extend it out
long to a nice, low lunge.

00:13:24.037 --> 00:13:25.938
Inhale to look forward.

00:13:25.938 --> 00:13:28.374
Exhale to plant the palms.

00:13:28.374 --> 00:13:30.677
Inhale to 
shift forward, look forward.

00:13:30.677 --> 00:13:32.945
Exhale to the belly.

00:13:32.945 --> 00:13:35.281
Inhale for Cobra.

00:13:35.281 --> 00:13:38.484
Nice work, and then 
exhale, down you go.

00:13:38.484 --> 00:13:41.654
Inhale to all fours 
or Plank Pose.

00:13:41.654 --> 00:13:43.523
And then exhale 
to your Downward Dog.

00:13:44.424 --> 00:13:46.259
Inhale in here.

00:13:46.259 --> 00:13:47.927
And exhale, let everything go.

00:13:48.895 --> 00:13:49.962
Inhale.

00:13:49.962 --> 00:13:52.398
With a nice focus, look forward.

00:13:52.398 --> 00:13:54.367
Exhale to make 
your way to the top.

00:13:55.268 --> 00:13:57.870
Inhale, halfway lift, 
find length.

00:13:58.738 --> 00:14:01.274
Exhale to soften and fold.

00:14:01.274 --> 00:14:03.276
Inhale to reach for the sky.

00:14:04.477 --> 00:14:08.881
And exhale, fingertips 
gently down at your side.

00:14:08.881 --> 00:14:10.717
Close your eyes, 
observe your breath here.

00:14:10.717 --> 00:14:11.884
Take what you need.

00:14:13.186 --> 00:14:14.611
Leave what you don't.

00:14:25.331 --> 00:14:28.101
Alright, and after 
you've taken a moment

00:14:28.101 --> 00:14:30.870
to just simply notice, you're
gonna bring your feet together

00:14:30.870 --> 00:14:34.340
without looking down 
and slowly shift your weight

00:14:34.340 --> 00:14:35.241
to your left foot now.

00:14:35.241 --> 00:14:36.676
Peel the right heel up.

00:14:37.643 --> 00:14:39.445
Connect to your 
center here, you got it.

00:14:39.445 --> 00:14:41.514
And then slowly we're 
gonna slide the right toes

00:14:41.514 --> 00:14:43.616
all the way back.

00:14:43.616 --> 00:14:45.618
Come into a nice lunge 
here, front knee is bent.

00:14:45.618 --> 00:14:47.754
And then you're gonna 
pivot on the back foot.

00:14:47.754 --> 00:14:50.490
Great, draw the hands 
together at your heart, inhale.

00:14:50.490 --> 00:14:52.725
Exhale, 
straighten the front leg.

00:14:52.725 --> 00:14:55.361
And here we go, you can think
about lifting the lower belly

00:14:55.361 --> 00:14:59.065
up and in as you slowly 
send your heart forward.

00:14:59.065 --> 00:15:01.701
So we're keeping this 
connection of front body

00:15:01.701 --> 00:15:03.836
rising up to meet the 
back body, that sensation.

00:15:03.836 --> 00:15:05.638
And here we go, 
we'll find our Pyramid Pose

00:15:05.638 --> 00:15:06.606
on the other side.

00:15:06.606 --> 00:15:08.374
Maybe it's here.

00:15:08.374 --> 00:15:11.210
Working to get 
that back foot down.

00:15:12.078 --> 00:15:12.912
Maybe it's here.

00:15:12.912 --> 00:15:14.914
This is a pose that 
most people run away from.

00:15:14.914 --> 00:15:18.718
So, good one to practice
building full body awareness,

00:15:18.718 --> 00:15:22.588
breath awareness, being patient.

00:15:25.725 --> 00:15:28.094
And then once you feel like
you've found your foundation,

00:15:28.094 --> 00:15:31.397
you can play around with 
what you do with the hands.

00:15:31.397 --> 00:15:34.667
So palms can stay together
here, elbows left to right.

00:15:34.667 --> 00:15:37.606
We can go 
reverse namaste or clasp

00:15:37.606 --> 00:15:39.839
the elbows, opposite elbows.

00:15:42.542 --> 00:15:43.743
Breathing deep.

00:15:45.044 --> 00:15:46.730
Neck is nice and long.

00:15:51.384 --> 00:15:53.386
Left hip crease is 
pulling up and back

00:15:53.386 --> 00:15:55.154
so that left 
femur's really hugging in.

00:15:55.154 --> 00:15:57.129
You got it, couple more breaths.

00:16:01.661 --> 00:16:02.788
Lean in.

00:16:06.999 --> 00:16:08.568
And then if your 
fingers are not on the ground,

00:16:08.568 --> 00:16:09.635
go ahead and bring 'em down.

00:16:09.635 --> 00:16:10.670
We'll bend that front knee.

00:16:10.670 --> 00:16:12.104
We'll lift the back heel up.

00:16:12.104 --> 00:16:14.841
And we're gonna go 
ahead and lift the right toes.

00:16:14.841 --> 00:16:16.742
And then bend the 
right knee, hug it in.

00:16:16.742 --> 00:16:18.911
And as you do that, 
bend your standing leg

00:16:18.911 --> 00:16:20.213
and we're gonna 
hug everything in.

00:16:20.213 --> 00:16:21.914
Squeeze, look forward.

00:16:23.416 --> 00:16:25.284
Beautiful, then shoot 
the right toes back out.

00:16:25.284 --> 00:16:27.453
Come to your nice, low lunge.

00:16:27.453 --> 00:16:29.822
Nice work, 
inhale, open the chest.

00:16:29.822 --> 00:16:31.624
Exhale, plant the palms.

00:16:31.624 --> 00:16:33.426
Step it back.

00:16:33.426 --> 00:16:34.760
Slowly look forward.

00:16:34.760 --> 00:16:36.629
Inhale, shift forward.

00:16:36.629 --> 00:16:39.799
And then lower all the way to
the belly as you breathe out.

00:16:39.799 --> 00:16:42.435
Inhale, Cobra or Up Dog.

00:16:42.435 --> 00:16:44.704
And exhale to release.

00:16:44.704 --> 00:16:46.706
Inhale to Plank.

00:16:46.706 --> 00:16:49.442
Exhale to Downward Facing Dog.

00:16:49.442 --> 00:16:51.244
Awesome work, deep breath in.

00:16:52.311 --> 00:16:53.512
Long breath out.

00:16:55.715 --> 00:16:57.650
Great, from here, 
stay where you are

00:16:57.650 --> 00:16:59.452
or slowly lower onto the elbows.

00:16:59.452 --> 00:17:01.787
If that's in your practice, 
come to Dolphin.

00:17:03.856 --> 00:17:07.260
Beautiful, everyone, inner
thighs are rotating in and out

00:17:07.260 --> 00:17:08.961
towards the back 
edge of your mat.

00:17:09.862 --> 00:17:12.765
If you're working on 
maybe taking the feet up

00:17:12.765 --> 00:17:15.268
in this posture, you can 
start not by taking the feet

00:17:15.268 --> 00:17:17.803
up today, but by 
sending your gaze forward,

00:17:18.738 --> 00:17:21.473
drawing the shoulders 
away from the ears.

00:17:21.473 --> 00:17:22.575
So lots of awareness here.

00:17:22.575 --> 00:17:24.477
And then eventually 
you'll walk it up.

00:17:25.744 --> 00:17:28.581
'Kay, if you're in Downward Dog,
take one more breath.

00:17:28.581 --> 00:17:31.183
If you're in Dolphin,
take one more breath.

00:17:32.485 --> 00:17:35.588
And then on your exhale,
slowly lower everything down,

00:17:35.588 --> 00:17:39.191
knees together, 
send the hips back.

00:17:39.191 --> 00:17:42.558
Drag the fingertips all the
way back towards your toes

00:17:42.558 --> 00:17:46.499
and then melt your 
forehead down, Child's Pose.

00:17:48.834 --> 00:17:50.369
Take a deep breath in.

00:17:52.505 --> 00:17:54.674
And exhale to empty it out.

00:18:06.452 --> 00:18:08.454
Soft fingertips here.

00:18:08.454 --> 00:18:10.456
Soften through 
the skin of the face.

00:18:10.456 --> 00:18:12.058
Relax through your jaw.

00:18:20.766 --> 00:18:24.737
Considering the body 
as one moving part.

00:18:33.212 --> 00:18:36.015
Gently draw a line with 
your nose to look forward.

00:18:36.015 --> 00:18:37.283
We'll bring the hands back up.

00:18:37.283 --> 00:18:38.718
Take a deep breath in.

00:18:39.852 --> 00:18:41.988
Full body awareness 
in this transition.

00:18:41.988 --> 00:18:45.024
Again, one moving part, 
not a bunch of disjointed parts

00:18:45.024 --> 00:18:46.993
as you come all the way through.

00:18:49.462 --> 00:18:52.131
Then we're gonna come 
all the way to the back here.

00:18:54.100 --> 00:18:56.402
And when you land, 
we'll cross the right ankle

00:18:56.402 --> 00:19:00.306
over the top of the left thigh
for a little Reclined Pigeon.

00:19:00.306 --> 00:19:02.141
So you'll thread the needle here

00:19:02.141 --> 00:19:06.278
and slowly squeeze the 
legs up towards your chest.

00:19:06.278 --> 00:19:08.581
Imagine you're 
pressing your left foot in

00:19:08.581 --> 00:19:10.950
to an imaginary wall there,
so it's not just hanging here,

00:19:10.950 --> 00:19:13.119
but the shin is 
parallel to the ceiling,

00:19:13.119 --> 00:19:15.254
and then scoop your 
tailbone up, squeeze.

00:19:15.254 --> 00:19:17.056
If you want, you can 
straighten that leg actually

00:19:17.056 --> 00:19:17.890
if you'd like.

00:19:17.890 --> 00:19:20.726
You can also peel the 
nose up towards the shin.

00:19:20.726 --> 00:19:22.628
Keep the toes alive and active

00:19:22.628 --> 00:19:24.897
and keep your breath full.

00:19:27.833 --> 00:19:29.368
It's so good for the back.

00:19:35.241 --> 00:19:36.609
Nice, from here, 
listen carefully,

00:19:36.609 --> 00:19:38.444
you're gonna bring 
the left foot down.

00:19:38.444 --> 00:19:39.912
You're gonna 
cross the right foot.

00:19:39.912 --> 00:19:42.815
Continue to cross 
over kinda like we would

00:19:42.815 --> 00:19:44.216
if we were sitting in a desk.

00:19:44.216 --> 00:19:46.752
And then you're gonna 
shift your hips to the right.

00:19:46.752 --> 00:19:51.757
And then allow your legs 
to slowly move to the left.

00:19:52.024 --> 00:19:54.660
And then turn 
your gaze to look over

00:19:54.660 --> 00:19:56.862
your right fingertips, 
right shoulder.

00:19:56.862 --> 00:19:58.464
Big stretch, inhale.

00:19:59.732 --> 00:20:02.001
Let the breath 
move you here, exhale.

00:20:05.204 --> 00:20:06.906
Nice, come back to center.

00:20:08.607 --> 00:20:11.410
Unravel, and take 
it to the other side.

00:20:11.410 --> 00:20:12.845
Left ankle crosses over.

00:20:12.845 --> 00:20:16.015
We thread the needle here,
Reclined One-Legged Pigeon.

00:20:30.296 --> 00:20:32.465
You can explore 
some variations here

00:20:32.465 --> 00:20:34.600
for your final breaths here.

00:20:35.434 --> 00:20:37.970
And then when you're ready, 
right foot'll come down.

00:20:37.970 --> 00:20:41.741
We'll continue to 
cross that left leg over.

00:20:42.875 --> 00:20:45.511
And then shift your 
hips just a bit to the left

00:20:45.511 --> 00:20:47.780
and gently allow your 
knees to fall to the right.

00:20:47.780 --> 00:20:51.584
And you'll turn, just to look
past your left fingertips.

00:20:56.322 --> 00:20:57.456
Big breath in.

00:20:59.091 --> 00:21:01.727
Let the breath move 
you here, long breath out.

00:21:03.929 --> 00:21:06.365
Good, then slowly 
bring it back to center.

00:21:08.000 --> 00:21:09.835
You'll send the legs out long.

00:21:09.835 --> 00:21:12.104
Inhale, reach the arms 
all the way up and overhead.

00:21:12.104 --> 00:21:13.739
Nice full body stretch.

00:21:14.874 --> 00:21:17.042
And then exhale 
to relax everything.

00:21:17.042 --> 00:21:20.146
Bring your hands down to 
rest gently at your sides.

00:21:21.213 --> 00:21:23.015
Now, tuck your chin here.

00:21:23.015 --> 00:21:24.950
Get settled in.

00:21:24.950 --> 00:21:27.153
Any movement that you need, 
go ahead and take it now,

00:21:27.153 --> 00:21:28.821
and then come into stillness.

00:21:30.856 --> 00:21:32.258
Close your eyes.

00:21:34.727 --> 00:21:36.195
And just notice how you feel.

00:21:37.663 --> 00:21:40.699
Get close to 
whatever you're feeling.

00:21:40.699 --> 00:21:44.203
Any sounds that you hear 
around you, take it all in.

00:21:51.677 --> 00:21:53.646
And then starting at 
the soles of the feet,

00:21:53.646 --> 00:21:54.706
you're gonna 
bring your awareness

00:21:54.706 --> 00:21:56.645
to the soles of your feet.

00:21:56.645 --> 00:21:58.417
And you're just 
gonna do a full body scan,

00:21:58.417 --> 00:21:59.418
whatever that means to you.

00:21:59.418 --> 00:22:01.320
Just scanning the body.

00:22:01.320 --> 00:22:04.156
Remembering 
yesterday's intention

00:22:04.156 --> 00:22:07.893
to be kind in your thoughts,
your vision of yourself,

00:22:07.893 --> 00:22:10.596
your relationship, your 
conversation with yourself.

00:22:12.665 --> 00:22:15.568
And just slowly traveling up
from the soles of the feet

00:22:15.568 --> 00:22:18.404
all the way up 
through the entire body.

00:22:19.505 --> 00:22:22.141
Move up past the 
ankles and the shins.

00:22:23.976 --> 00:22:27.446
Then past the 
knees and the thighs.

00:22:29.415 --> 00:22:32.384
Relax your glutes, sometimes
we hold there, as you travel up

00:22:32.384 --> 00:22:35.955
through the glutes 
and the hips, the pelvis.

00:22:38.724 --> 00:22:41.627
And let your 
breath be easy-breezy

00:22:41.627 --> 00:22:45.164
as you soften and move up
through the belly, the torso.

00:22:49.335 --> 00:22:52.338
Keep traveling up 
through your heart center,

00:22:53.205 --> 00:22:57.528
your shoulders, arms, wrists,

00:22:57.528 --> 00:23:00.148
fingers, soft and relaxed.

00:23:01.413 --> 00:23:06.418
And then slowly up through your
beautiful neck, the throat.

00:23:06.418 --> 00:23:08.420
Relax your jaw as 
you travel up through

00:23:08.420 --> 00:23:09.655
that third eye point.

00:23:10.522 --> 00:23:15.094
Soften through the forehead
and all the way to the crown.

00:23:22.968 --> 00:23:24.551
Give thanks for your body.

00:23:28.423 --> 00:23:31.096
For this time that 
you've taken for yourself.

00:23:33.641 --> 00:23:35.014
Inhale lots of love in.

00:23:36.682 --> 00:23:38.217
Exhale, lots of love out.

00:23:38.217 --> 00:23:39.084
Nice work, everyone.

00:23:39.084 --> 00:23:40.319
Bring the palms together.

00:23:40.319 --> 00:23:41.887
If you're feelin' 
chill in Shavasana,

00:23:41.887 --> 00:23:43.222
you can stay there of course.

00:23:43.222 --> 00:23:44.356
I'll see you tomorrow.

00:23:44.356 --> 00:23:46.425
I'm very much 
looking forward to it.

00:23:46.425 --> 00:23:49.628
But for now, have an amazing
day or an amazing evening.

00:23:50.796 --> 00:23:52.595
Namaste.

00:23:52.595 --> 00:23:56.585
(uplifting music)