WEBVTT

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- Hello my darling 
friends and welcome to TRUE,

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your 30 day yoga journey.

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It's Day 29, my lucky number,
and you've got to be brave.

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Let's get started.

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(uplifting music)

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Okay pals, let's begin 
in a nice, comfortable seat.

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Once you get down on the ground,

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just take a moment 
to get settled in

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

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Relax your shoulders down.

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Close your eyes.

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And start to listen.

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Part of what really just

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amazes me about this journey

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that we're on together,

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and this practice,
and this generous act of showing

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up for yourself 
every day for 30 days,

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part of what is so amazing to
me is just the amount of bravery

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and guts it takes to show up

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and really look inside 
and see who's there.

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You know, the practice doesn't
always align with your energy or

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your mood or your schedule 
but when you get there,

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you have this opportunity to
either really take advantage and

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look and see what's going on
today or to kind of sit on the

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sidelines and 
just get through it.

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And one way brings you closer,
more in touch with yourself.

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So leaning into this idea of
just getting to know yourself,

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your true self and trusting that

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just by showing up you have the

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opportunity to say 
yes to that conversation.

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So one of the ways 
we do that, of course,

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is by starting with the breath
to really listen to the sound of

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the breath to kind 
of help anchor the mind.

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I kicked your butt a 
little bit yesterday,

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so today's practice will be a
little more well-balanced but

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I encourage you to be brave.

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Really see what 
are you feeling today.

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Draw the hands 
together at the heart.

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And consider the fact 
that everything is constantly

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changing so where 
you were yesterday

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is not gonna be 
where you are today.

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You can feel one thing in one
moment and then the next moment

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you can feel 
something entirely different.

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You can be sure of 
something in one breath,

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and then completely 
contradict it in the next.

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Take a moment 
to blanket yourself

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in love and appreciation.

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For being brave enough 
to show up here and listen.

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Gently bow the 
head to the heart,

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start to get a nice 
stretch in the back of the neck.

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And then slowly we'll
lift the head, open the eyes,

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bring the fingertips
to the earth.

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Ready? Inhale, 
reach for the sky.

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Slow and steady.

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Lengthen through the side body.

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Exhale, float it down.

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Inhale, reach for the sky.

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And exhale, float it down.

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Inhale, reach.

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And exhale down and now start
to integrate the neck by maybe

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moving the nose in line 
with the arms or the hands,

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excuse me.

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Synchronizing breath 
and body, inhale

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and exhale. 
Great, one more time.

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Inhale, and exhale.

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Great from here, 
walk the fingertips

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a little bit behind you.

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You're gonna uncross 
the legs and just have

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one foot in front 
of the other here.

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It doesn't matter which one.

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Then we're gonna turn the 
fingertips face in and then

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bring the palms 
to the earth, lean back.

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And then a big heart opener
here as you loop the shoulders,

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inhale, lift the chest, 
stay here or

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option to lift 
the hip points forward.

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Think about them going 
forward rather than up.

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Big stretch as you inhale, and
then exhale all the way back.

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You're gonna take it forward.

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All the way, walking 
the fingertips forward.

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Stretching through the hip.

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And then come 
all the way back up.

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Great, just switch the legs.

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So opposite foot comes in.

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And then we'll swim 
the fingertips behind.

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Fingertips towards the body.

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Plant the palms from there,
loop the shoulders,

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lift the chest, 
long puppy belly here.

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Lift your heart and 
then you can stay there.

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If you're kinda tight 
through the shoulders,

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you'll be nice and toasty here.

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But if you like, you can 
lift the hip points forward,

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go a little deeper.

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Lift the sternum up.

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Heart up, chin up, 
claw through the fingertips

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and then slowly release.

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Awesome.

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Now coming forward once again,

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fingertips or forearms
come forward.

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Breathing deep

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and then slowly coming back up.

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Awesome.

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From here, we'll send 
the legs out long.

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Take a deep breath,
reach for the sky.

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Bend the knees and exhale,
draping belly over the thighs.

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Round the head.

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Come into your private 
love cave here and

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listen to the 
sound of your breath.

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You can massage your 
feet a little bit here,

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pop your toes.

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(exhales)

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Settle in.

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Then slowly draw 
your chin to your chest,

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roll it up. We'll come 
onto the feet here.

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Prepare for Table so you're
gonna bring the palms back,

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fingertips towards 
the body again.

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Wrap the shoulder blades around,
lift your chest and here we go.

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Inhale in, exhale 
press into the feet,

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lift the hips forward,
shins forward.

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Chin up, chest up,
breathing deep.

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Try to think about sending your

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sits bones towards 
the backs of your knees.

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Don't let the 
knees come out here.

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One more breath.

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And then slowly release.

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Come to the bum.
We'll lift the legs.

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We're gonna across one ankle
over the other and come all the

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way through to all fours.

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When you get there, 
inhale drop the belly,

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open the chest.

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And exhale, round 
through the spine.

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Close your eyes.

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Inhale, stretch it out,
drop the belly,

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tailbone up.

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And exhale rounding through.

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Now inhale, neutral spine,
curl the toes under.

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Walk the hands out as wide as
you mat here and then peel up,

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Downward Dog from there.

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Take a second to peddle it out.

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And then find stillness.

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Claw through the fingertips.

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Inhale lots of love in.

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Exhale, lots of love out.

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Inhale, lift the 
right leg up high.

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Exhale, squeeze.

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Knee to nose then step your
right foot all the way up.

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Lower the back knee, inhale.

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Hands come to the 
heart as you press up.

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Take a deep breath in here.

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And a long breath out.

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Then come all the way back down.

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Plant the palms.

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Step it back to 
Plank or Half Plank.

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Strong and steady.

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Downward Facing Dog, nice.

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Deep breath in, long breath out.

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Inhale, lift left leg up high.

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Exhale, shift it forward,
squeeze knee to nose.

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You got it.

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Then step it up, 
lower the right knee.

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Hands come together, 
Anjuli Mudra.

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We power up, press up.

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Inhale in here, cycle 
of breath, nice and full.

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Exhale out.

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Inhale in again.

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And exhale to release.

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Beautiful, plant the palms, step
it back to Plank or Half Plank.

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Breathing deep.

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Inhale in, exhale 
Downward Facing Dog.

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Take a deep breath in.

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Long breath out.

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Inhale to look forward.

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Exhale to make your 
way there, nice and easy,

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nice and easy.

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And from here 
inhale, halfway lift.

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And exhale to soften and fold.

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Tuck the chin, 
roll it up nice and slow.

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Lift your heart, come into your

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best and most 
beautiful Mountain Pose.

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And on your next inhale,
reach for the sky.

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Right hand's gonna grab the left
wrist and we're gonna think

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up and over, side body stretch.

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Inhale to come back to center.

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Switch and exhale,
side body stretch.

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Inhale to come back up.

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Exhale to take 
it all the way down.

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Inhale, halfway lift.

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Good, exhale, fold.

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Great from here, bend 
the knees, plant the palms,

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step it back to 
Plank or Half Plank.

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Then then look forward,
shift forward,

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hug the elbows into 
the side body and

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then slowly lower 
down the belly.

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Inhale, Cobra, Bhujangasana.

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Exhale to release.

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Inhale, Half Plank or Plank.

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Exhale, Downward Facing Dog.

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Send the hips up high.

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Inhale, lift the 
right leg up high.

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Exhale, step it all the way.

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Pivot on the back foot.

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Now, check it out.

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Hands are gonna come to the
heart and then you're gonna take

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'em behind the ears 
and rock that Warrior I.

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Press into the 
knife edge your back foot,

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engage the left inner thigh.

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And then own it.

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Pull the thumbs back.

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Give yourself lots of space.

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Inhale, lift the chest.

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Exhale, from your 
center, Warrior II.

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Strong and steady.

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There's a tendency sometimes in
Warrior II to reach forward so

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stack the spine.

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Make sure there's a nice
clear energetic highway here.

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(chuckles) And then 
right fingertips reach

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forward, up and back.

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We take it all 
the way back, inhale.

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Today we're gonna exhale,

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cartwheel it all the way
through to your twist.

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Pivot on the back foot, inhale.

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Right fingertips 
reach up towards the sky.

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Lift the left 
back knee up, up, up.

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And then exhale, 
bring it down, plant the palms.

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Now, option here to do a
one-legged vinyasa so you can

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keep the right toes lifted if
you like as you shift forward,

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belly to Cobra or 
Chaturanga to Up Dog.

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Just a fun little option, open
the chest as you breath in

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and then exhale, 
Plank or Half Plank.

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Take a deep breath in,
Downward Facing Dog.

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Nice, inhale lift 
the left leg up high.

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Exhale, squeeze 
and shift forward.

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Strong and steady.

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Step it up, 
pivot on the back foot.

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Hands come together 
first, Warrior I.

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And then take 
'em behind the ears,

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have some fun as 
you rise up strong.

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Open, open.

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Breathing deep.

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Inhale in, exhale, Warrior II,
from your center.

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Pull the pinkies back, lift up
from the base of the spine

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then when you're ready 
inhale, Peaceful Warrior.

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Send it all the way back.

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Big stretch, big breath.

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And then cartwheel 
all the way through.

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Pivot on the back foot,

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plant the right hand 
and find your twist.

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Left fingertips to the sky.

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Big breath in, you got it.

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Exhale, bring it down.

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Option for one-legged
vinyasa here, Eka Pada.

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You're gonna send the 
left toes back or lift 'em up.

00:12:58.244 --> 00:13:02.147
And then slowly moving with
your breath, find your vinyasa.

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We will meet in 
Downward Facing Dog.

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Take a deep breath in 
and a long breath out.

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Then inhale to look forward and

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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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This time bend 
your knees generously,

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and you're gonna slowly 
sweep the fingertips forward,

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bend, bend, bend the 
knees so nice and low,

00:13:33.312 --> 00:13:34.714
send the hips back.

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Really sink you 
bum down in space.

00:13:37.483 --> 00:13:39.085
Utkatasana.

00:13:39.085 --> 00:13:40.787
Then inhale, reach forward.

00:13:40.787 --> 00:13:43.923
Exhale, send the fingertips
back, airplane arms.

00:13:43.923 --> 00:13:46.125
Inhale, to reach forward.

00:13:46.125 --> 00:13:47.660
Exhale, airplane arms.

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One more time, you got it.

00:13:48.528 --> 00:13:50.163
Inhale, reach forward.

00:13:50.163 --> 00:13:52.498
Exhale, airplane arms.

00:13:52.498 --> 00:13:54.634
And then slowly, 
straighten the legs.

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Release everything, let it go.

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Inhale in through the nose.

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And exhale out 
through the nose or mouth,

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really empty, empty, empty.

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Nice, inhale, halfway lift.

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Exhale to soften and bow.

00:14:12.418 --> 00:14:14.587
Inhale to reach for the sky.

00:14:14.587 --> 00:14:18.157
Press down through the earth, 
reach up high and exhale,

00:14:18.157 --> 00:14:20.760
hands to heart.

00:14:20.760 --> 00:14:21.894
Take a deep breath in here.

00:14:21.894 --> 00:14:23.896
Observe your breath.

00:14:24.831 --> 00:14:27.400
And use your exhale to 
relax the shoulders down.

00:14:30.527 --> 00:14:32.772
Nice.

00:14:32.772 --> 00:14:36.376
Now, gently shifting
your weight to your left foot.

00:14:36.376 --> 00:14:38.177
Inhale, peel the right knee up.

00:14:38.177 --> 00:14:40.413
You can also just keep the
right big toe on the ground for

00:14:40.413 --> 00:14:42.582
stability and work here.

00:14:42.582 --> 00:14:45.651
Peel the right knee up, 
and then from your center,

00:14:45.651 --> 00:14:48.521
nice and slow, be brave, 
we're gonna kick it back.

00:14:48.521 --> 00:14:50.022
Look forward.

00:14:50.022 --> 00:14:52.825
Keep the sternum 
lifting to the thumbs.

00:14:52.825 --> 00:14:53.526
Just check it out.

00:14:53.526 --> 00:14:56.128
Again, big toe can be on the
ground the whole time here.

00:14:56.128 --> 00:14:58.160
It's meant to 
challenge you just a bit.

00:14:58.160 --> 00:15:00.299
And then slowly 
bring it back all the way,

00:15:00.299 --> 00:15:02.879
standing one-legged Tadasana.

00:15:02.879 --> 00:15:04.023
Yes.

00:15:04.023 --> 00:15:07.261
And then kick it out,
twice more, we got this.

00:15:08.775 --> 00:15:12.645
And then bring 
it back up, nice and slow.

00:15:12.645 --> 00:15:14.280
Strengthening 
through that standing leg.

00:15:14.280 --> 00:15:16.916
And then on this third one,
we're gonna add airplane arms.

00:15:16.916 --> 00:15:19.318
Send it out.

00:15:19.318 --> 00:15:22.088
Nice, breathe deep here.

00:15:22.088 --> 00:15:25.258
Right inner thigh 
rotates up towards the sky.

00:15:25.258 --> 00:15:27.593
Great, then bring it 
all the way back up and in,

00:15:27.593 --> 00:15:28.461
squeeze and lift.

00:15:28.461 --> 00:15:30.029
You're gonna cross 
the right ankle over

00:15:30.029 --> 00:15:31.964
the top of the left thigh.

00:15:31.964 --> 00:15:32.899
Wow, amazing.

00:15:32.899 --> 00:15:35.272
Stay here, 
lengthen tailbone down or

00:15:35.272 --> 00:15:36.869
begin to bend that standing leg.

00:15:36.869 --> 00:15:38.374
You can take some options here.

00:15:38.374 --> 00:15:40.173
If a Forward Fold's 
in your practice,

00:15:40.173 --> 00:15:41.307
you can take that here.

00:15:41.307 --> 00:15:44.610
And then one day, you might even
find a little arm balance here.

00:15:44.610 --> 00:15:47.759
Kicking left toes out.

00:15:47.759 --> 00:15:50.622
Everyone's like ha, ha, ha, ha.

00:15:50.622 --> 00:15:52.151
I laugh in the face of danger.

00:15:52.151 --> 00:15:53.319
Ha, ha, ha, ha.

00:15:53.319 --> 00:15:54.554
Let's come back up.

00:15:54.554 --> 00:15:56.248
One-legged Tadasana.

00:15:56.248 --> 00:15:58.057
And we'll plant 
the right foot down.

00:15:58.057 --> 00:15:59.759
Meet all of our 
homies there, standing.

00:15:59.759 --> 00:16:03.930
(laughs) Alright, 
trust the process.

00:16:03.930 --> 00:16:05.264
Here we go.

00:16:05.264 --> 00:16:07.266
Shifting to the right foot now.

00:16:08.768 --> 00:16:10.703
Be brave and being 
brave doesn't mean oh,

00:16:10.703 --> 00:16:12.805
just do the pose.

00:16:12.805 --> 00:16:16.876
Be brave means be willing to
stick with it for the greater

00:16:16.876 --> 00:16:18.678
good of just self-discovery.

00:16:20.419 --> 00:16:21.314
Here we go.

00:16:21.314 --> 00:16:23.816
Lifting left knee up.

00:16:23.816 --> 00:16:25.957
Be kind.

00:16:25.957 --> 00:16:27.253
Inhale.

00:16:27.253 --> 00:16:28.621
Exhale, slow and steady.

00:16:28.621 --> 00:16:29.989
Kick it out.

00:16:29.989 --> 00:16:31.357
Lift your sternum 
to your thumbs.

00:16:31.357 --> 00:16:33.459
Lots of length in the neck here.

00:16:33.459 --> 00:16:34.827
Lots of awareness.

00:16:34.827 --> 00:16:36.162
Then slowly bringing it back.

00:16:36.162 --> 00:16:38.564
Press into your 
right heel, squeeze.

00:16:38.564 --> 00:16:41.901
Upper abdominals and lower belly
come to kiss in the center.

00:16:41.901 --> 00:16:43.135
Here we go, twice more.

00:16:43.135 --> 00:16:45.137
Nice and slow.

00:16:46.405 --> 00:16:50.710
Working on balance,
building strength.

00:16:50.710 --> 00:16:52.712
Coordination.

00:16:54.447 --> 00:16:57.283
And then on your last one,
let's go airplane arms.

00:16:57.283 --> 00:16:59.185
Heart goes forward,
leg kicks back.

00:16:59.185 --> 00:17:01.320
We send the fingertips back,
press your palms into an

00:17:01.320 --> 00:17:04.089
imaginary surface here to 
create a little resistance.

00:17:04.089 --> 00:17:07.059
Find that yielding 
as you press away.

00:17:07.059 --> 00:17:09.362
Left inner thigh 
rotates towards the sky.

00:17:09.362 --> 00:17:11.597
Spread the left toes,
you got this.

00:17:11.597 --> 00:17:13.266
Hug the lower ribs in.

00:17:13.266 --> 00:17:17.403
Upper body or front body rising
up to meet the back body and

00:17:17.403 --> 00:17:19.070
then slowly bring it back in.

00:17:19.070 --> 00:17:21.339
Palms come together,
one-legged Tadasana.

00:17:21.339 --> 00:17:22.508
Awesome work.

00:17:22.508 --> 00:17:24.542
Cross the left ankle 
over the top the right thigh.

00:17:24.542 --> 00:17:25.678
You can also use something to

00:17:25.678 --> 00:17:29.615
balance on in 
this sequence, of course.

00:17:29.615 --> 00:17:34.297
And then here, maybe bend,
that standing knee.

00:17:34.297 --> 00:17:36.742
Keep the toes alive.
Maybe you come forward.

00:17:39.896 --> 00:17:40.793
Maybe you're like,

00:17:40.793 --> 00:17:42.862
"You know, one day I might 
want to try that arm balance.

00:17:42.862 --> 00:17:47.141
"So I'm just gonna be really
patient and kind to my body here

00:17:47.141 --> 00:17:49.621
"and see how it all unfolds."

00:17:55.207 --> 00:17:57.076
Then, wherever you are,
take a deep breath in.

00:17:57.076 --> 00:18:00.446
Use an exhale to contract navel
to spine and help you come back

00:18:00.446 --> 00:18:03.182
to that standing one-legged
Tadasana and release which is

00:18:03.182 --> 00:18:05.818
where we'll meet all 
together in the Mountain Pose.

00:18:05.818 --> 00:18:08.120
Here we go, big inhale 
to reach for the sky.

00:18:08.120 --> 00:18:10.289
Second to last day, 
clap the palms together.

00:18:10.289 --> 00:18:12.697
Jai Namaste!
Don't be shy. (claps)

00:18:12.697 --> 00:18:13.593
And then down you go.

00:18:13.593 --> 00:18:17.038
That's the victorious 
namaste, Forward Fold.

00:18:17.038 --> 00:18:19.638
Inhale, halfway lift.

00:18:19.638 --> 00:18:22.902
Exhale, soften and bow.

00:18:22.902 --> 00:18:24.370
Bend the knees, plant the palms.

00:18:24.370 --> 00:18:27.406
Step it back to Plank, 
just for one breath.

00:18:27.406 --> 00:18:29.675
And then exhale, 
lower to the knees.

00:18:29.675 --> 00:18:32.378
Take a quick Child's Pose here,
send the hips back.

00:18:32.378 --> 00:18:34.146
Inhale, look forward.

00:18:34.146 --> 00:18:37.083
Exhale, rounding in.

00:18:37.083 --> 00:18:39.952
Bow the head, melt your heart.

00:18:39.952 --> 00:18:41.483
Close your eyes here.

00:18:41.483 --> 00:18:44.490
Again, blanket 
yourself in love, appreciation.

00:18:49.790 --> 00:18:51.263
And if that's a 
new concept for you and

00:18:51.263 --> 00:18:53.633
it feels weird and sounds
cheesy I just want to honor that

00:18:53.633 --> 00:18:58.170
because it took me years for
that to become just kind of

00:18:58.170 --> 00:19:00.509
regular, go-to language.

00:19:00.509 --> 00:19:04.777
But Lord, almighty, am I glad
that I experimented with that

00:19:04.777 --> 00:19:07.480
because it has paid off.

00:19:07.480 --> 00:19:09.482
And I hope it does 
for you too, my friend.

00:19:12.351 --> 00:19:13.986
As you're ready, 
slowly carve a line with

00:19:13.986 --> 00:19:16.088
your nose to look forward.

00:19:16.088 --> 00:19:17.990
We'll come to rise up.

00:19:17.990 --> 00:19:19.458
Flip the palms face up.

00:19:19.458 --> 00:19:22.962
So if sitting on the knees 
is not your thing, I dig.

00:19:22.962 --> 00:19:26.365
You can just come to sit in a
nice cross-legged position.

00:19:26.365 --> 00:19:28.267
Take a deep breath in and

00:19:28.267 --> 00:19:31.230
use that exhale to relax
your shoulders down.

00:19:41.480 --> 00:19:43.421
Okay, good.
Take a deep breath in.

00:19:43.421 --> 00:19:46.619
Lift a little energy up from
the base of the spine and as you

00:19:46.619 --> 00:19:50.322
exhale you're gonna take a
nice, easy twist to the left.

00:19:50.322 --> 00:19:53.217
Keep your shoulders relaxed.

00:19:53.217 --> 00:19:55.443
And then bring it 
back through center.

00:19:55.443 --> 00:19:58.768
Nice, easy twist to the right.

00:20:00.399 --> 00:20:02.401
You're gonna bring 
it back to center.

00:20:02.401 --> 00:20:04.637
We're gonna come all 
the way through to a seat.

00:20:07.606 --> 00:20:11.477
Send the legs out long, 
feel the blood flow flush.

00:20:11.477 --> 00:20:14.448
You can even see it 
probably in your toes.

00:20:14.448 --> 00:20:17.249
And we'll inhale, reach 
back up towards the sky.

00:20:17.249 --> 00:20:18.484
Bend your knees, and exhale,

00:20:18.484 --> 00:20:21.320
drape your belly over 
the tops of your thighs.

00:20:21.320 --> 00:20:24.323
Bow the head in, and then 
in time you can work to

00:20:24.323 --> 00:20:26.325
straighten the legs here.

00:20:42.007 --> 00:20:44.143
Great, lift the corners
of the mouth, just slightly.

00:20:44.143 --> 00:20:45.945
Tuck the chin.

00:20:45.945 --> 00:20:48.873
Slowly roll it up.

00:20:48.873 --> 00:20:50.750
You're gonna come all 
the way on to your back.

00:20:50.750 --> 00:20:52.985
Take your time getting there.

00:20:52.985 --> 00:20:55.521
When you get there, snuggle your
shoulder blades underneath your

00:20:55.521 --> 00:21:00.159
heart space and then give 
yourself a great big hug by

00:21:00.159 --> 00:21:03.131
hugging the knees all the 
way up towards your chest.

00:21:09.368 --> 00:21:13.339
Then, close your 
eyes and find stillness.

00:21:13.339 --> 00:21:15.207
And see if you can, 
with your eyes closed,

00:21:15.207 --> 00:21:17.810
really imagine your 
yoga mat just rising up

00:21:17.810 --> 00:21:19.912
to meet your back body.

00:21:19.912 --> 00:21:24.116
Supporting your spine, this line
that literally holds you up.

00:21:24.116 --> 00:21:26.562
(exhales)

00:21:40.686 --> 00:21:42.938
Then hold on 
to your right knee,

00:21:42.938 --> 00:21:47.406
and you're gonna send your
left leg out just to hover.

00:21:47.406 --> 00:21:50.376
Inhale in, exhale, peel 
the nose up towards the knee.

00:21:50.376 --> 00:21:53.712
Keep it chill, calm the face.

00:21:55.462 --> 00:21:57.683
And then gently 
release and switch.

00:21:57.683 --> 00:22:01.120
Left knee comes in, 
right leg goes out to hover.

00:22:01.120 --> 00:22:02.721
Nice and easy, inhale.

00:22:02.721 --> 00:22:04.190
Scoop the tailbone up.

00:22:04.190 --> 00:22:05.958
And then exhale, 
navel draws down

00:22:05.958 --> 00:22:08.994
and nose lifts 
up towards the knee.

00:22:08.994 --> 00:22:11.864
Keep the shoulders relaxed.

00:22:11.864 --> 00:22:13.866
Breathing deep.

00:22:16.769 --> 00:22:18.304
Use an exhale to release.

00:22:18.304 --> 00:22:19.171
Bring your right knee up.

00:22:19.171 --> 00:22:21.674
You're gonna catch your 
knees with your palms here.

00:22:21.674 --> 00:22:23.826
And now you're gonna 
allow your lower back to come

00:22:23.826 --> 00:22:25.611
up off the mat. 
Should feel really good.

00:22:25.611 --> 00:22:27.880
So you can shimmy 
your shoulder blades

00:22:27.880 --> 00:22:29.081
underneath your heart space.

00:22:29.081 --> 00:22:32.851
Let there be a little bridge
so your hand could go through

00:22:32.851 --> 00:22:34.653
underneath and 
then palms to the knees.

00:22:34.653 --> 00:22:36.455
Just gonna soften 
through the feet here

00:22:36.455 --> 00:22:38.530
and reach the knees forward.

00:22:38.530 --> 00:22:41.026
And then once again, 
tap into that inner smile

00:22:41.026 --> 00:22:43.395
and take a deep breath in.

00:22:43.395 --> 00:22:48.734
And you might realize here,
just become completely absorbed,

00:22:48.734 --> 00:22:52.805
delighted in the fact 
you have now cultivated

00:22:52.805 --> 00:22:55.147
a legit at-home yoga practice.

00:22:57.910 --> 00:22:59.712
Amazing.

00:22:59.712 --> 00:23:02.214
Take a deep breath in.

00:23:02.214 --> 00:23:07.119
Uniting breath and 
body with your true self.

00:23:07.119 --> 00:23:09.297
Release the feet to the ground.

00:23:09.297 --> 00:23:11.490
You're gonna take the
knees to one side, any side.

00:23:13.096 --> 00:23:15.780
And then the other.

00:23:15.780 --> 00:23:17.830
And then keep 
rocking back and forth,

00:23:17.830 --> 00:23:21.867
back and forth, 'til you
extend the legs all the way out.

00:23:21.867 --> 00:23:24.703
And then get really comfy
here once the legs come out.

00:23:24.703 --> 00:23:26.505
Just really sprawl out.

00:23:26.505 --> 00:23:28.923
Take up some space.

00:23:28.923 --> 00:23:31.233
(exhales)

00:23:33.712 --> 00:23:35.714
And then we're 
gonna let everything go.

00:23:37.816 --> 00:23:40.586
So, no matter 
where you are today,

00:23:40.586 --> 00:23:45.591
see if you can bring yourself to
stillness and allow yourself

00:23:47.773 --> 00:23:51.230
to close your eyes and for just

00:23:51.230 --> 00:23:54.174
but a minute of your lifetime,

00:23:56.135 --> 00:24:00.773
see if you can 
release and let go.

00:24:03.152 --> 00:24:05.190
The mantra here is allow.

00:24:06.520 --> 00:24:10.215
Release and let 
go and allow, release,

00:24:10.215 --> 00:24:14.820
let go requires 
a certain bravery.

00:24:17.289 --> 00:24:19.291
A trust.

00:24:20.592 --> 00:24:25.056
A willingness to surrender.

00:24:42.014 --> 00:24:45.184
Awesome work today 
my darling friends.

00:24:45.184 --> 00:24:47.953
I'm so very honored to 
be on this journey with you.

00:24:47.953 --> 00:24:51.357
Bring the palms 
together as you're ready.

00:24:51.357 --> 00:24:54.426
Enjoy the rest of 
your day or evening.

00:24:54.426 --> 00:24:58.430
I love you guys so much and
tomorrow is our final day,

00:24:58.430 --> 00:25:00.068
a very special day indeed.

00:25:00.068 --> 00:25:03.190
(laughs) I'm already 
getting emotional.

00:25:03.190 --> 00:25:05.642
I look forward 
to seeing you then.

00:25:05.642 --> 00:25:07.153
Take good care.

00:25:07.153 --> 00:25:09.555
Namaste.

00:25:09.555 --> 00:25:13.470
(uplifting music)