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  • - Hello everyone and welcome to True, it's day two,

  • and we're talking about trust.

  • Hop into something comfy and let's get started.

  • (peaceful, serene music)

  • Okay my friends,

  • let's begin in a nice, comfortable seat today, Sukhasana.

  • Welcome back.

  • Let's sit up nice and tall.

  • Take your time getting here.

  • And welcome, Benji, thanks for joining us today.

  • Here we go.

  • Hands are gonna come together at the heart.

  • Thank you so much for sharing your time and your energy

  • with me and with all of the people practicing today.

  • One of my favorite things about this practice, this journey,

  • is that we take the time to really tend to

  • what's going on here, not so much here, here,

  • but right here.

  • And really ask, "What feels true?

  • "Am I being true to myself?"

  • But at the same time there's this kind of zoom out,

  • global connection of all the people

  • doing this practice together,

  • even at the same time now.

  • So whatever that means to you, you can kind of feel that

  • as you slowly lift the heart up to your thumbs.

  • So nice and open through the chest.

  • Open your heart if you will,

  • and then relax the shoulders down

  • and close your eyes.

  • Today's practice invites you

  • to quietly whisper the affirmation, "I trust."

  • Or if affirmations are not your thing,

  • just think about what trust feels like,

  • if it's important to you.

  • Residing in the power of trust, just trusting.

  • Start to deepen your breath.

  • And again, close your eyes.

  • Trust me.

  • Use the sound of my voice to guide you.

  • Then trust yourself,

  • thinking about yesterday's Motive practice.

  • Trusting your intuitive self and listening to your body.

  • And then trust the video, trust the yoga.

  • Trust the yoga.

  • So as we begin to grow our vocabulary on the mat

  • and move in and out of Asana,

  • or the poses,

  • do your best and just trust the yoga.

  • You don't have to get it,

  • and you don't have to understand everything and,

  • it's my series so I don't expect everyone to. (laughs)

  • I know I can be a little bit weird.

  • But the whole point is for you to bring yourself to this.

  • So in order to bring yourself to this

  • and to uncover and unveil and discover and re-discover,

  • you have to trust.

  • Trust me, trust yourself, trust the video, trust the yoga.

  • So take a deep breath in.

  • And as you exhale, bow chin to chest,

  • start to get that big stretch through the back of the neck.

  • And today I invite you

  • to really activate the upper back body.

  • So it might be kind of soft here,

  • hence that kind of Mr. Burns rounding forward.

  • So see if you can draw the shoulder blades together.

  • Start to breath a little deeper, more fully here.

  • And if you like, quietly whisper to yourself,

  • "I trust."

  • I trust.

  • Then slowly open the eyes.

  • Shift your heart over your pelvis

  • and then lift your head over your heart.

  • Ta da, and that's it.

  • End of day two.

  • Just kidding. (laughs)

  • Inhale, reach the fingertips to the sky.

  • (deep nasal inhalation)

  • Big stretch.

  • Notice what's going on in your body today,

  • again connecting the dots, day one to day two.

  • Careful not to just go through the motions.

  • Wiggle the fingertips, inhale,

  • lift all four sides of the torso,

  • and then on your exhale, gentle twist to the left.

  • (mouth exhalation).

  • Now think of yesterday's uniting head

  • and heart and center.

  • So we're not just pushing the body into the pose,

  • but see if you can work

  • to bring your heart and your center along for the ride.

  • So we're not isolating the spine and kind of maneuvering it,

  • we're considering the body as one moving part.

  • Sit up nice and tall, inhale.

  • As you exhale draw your navel in,

  • maybe look past your left shoulder or towards your dog.

  • And then come back to center,

  • bring the hands back to the heart.

  • Namaste.

  • And inhale, reach for the sky.

  • Big stretch all four sides of the torso lift and expand,

  • wiggle the fingertips, breathe in, breathe, breathe in.

  • And then exhale, gentle twist to the right.

  • Be kind. (deep nasal inhalation)

  • Breathe deep.

  • (mouth exhalation)

  • (deep nasal breathing)

  • Inhale.

  • One last cycle of breath here.

  • Sit up nice and tall.

  • Exhale, maybe turn to look past your right shoulder.

  • And slowly unravel, bring it back to center,

  • bring the hands to the heart, inhale.

  • (deep nasal inhalation)

  • Exhale, relax the shoulders down the back body.

  • (mouth exhalation).

  • Twice more.

  • Big, full breath in.

  • (deep nasal inhalation).

  • Exhale, relax the shoulders down, elbows down.

  • (mouth exhalation).

  • And one more time, inhale.

  • (deep nasal inhalation).

  • And exhale. (mouth exhalation).

  • Beautiful.

  • Begin to take if forward onto all fours.

  • And we're gonna move right into Cat/Cow.

  • Nice full breath.

  • Inhaling as you drop the belly and open the chest.

  • Exhaling as your round through,

  • chin to chest, navel draws up.

  • Now keep it going, moving with your breath.

  • Inhaling to open.

  • And exhaling to round.

  • Warming up through the spine.

  • (deep nasal breathing)

  • Great, then inhale, come to a nice neutral spine.

  • We're gonna curl the toes under.

  • We're gonna light a little fire,

  • connecting to your center, your core.

  • Now elbow creases are gonna shine forward,

  • so upper arm bones rotate out.

  • You create lots of space

  • between the ears and shoulders, then inhale.

  • And as you exhale, lift the knees, let them hover,

  • a hovering Table.

  • Think about drawing your upper abdominals

  • and your lower belly in towards your center.

  • Lift your front body to your back body,

  • and we're here for five, breathe deep.

  • Four,

  • three,

  • two, trust the yoga, trust, trust, trust.

  • And lower, beautiful.

  • You're gonna bring the knees in to the center line,

  • arches of the feet come together,

  • and we're gonna slowly sink the hips back

  • and then paint your yoga mat,

  • paint two lines all the way back.

  • Inhale to look forward.

  • Exhale, Child's Pose.

  • Now, close your eyes and listen to the sound of your breath.

  • This is valuable time to listen,

  • to pay attention and to trust.

  • Take one more cycle of breath here in and out.

  • (deep nasal breathing)

  • And then slowly, I swear Benji just breathed out when I did.

  • Slowly we're gonna trace those two lines

  • all the way back up, so moving with intention.

  • Then we'll come back to all-fours,

  • walk the knees underneath the hip points.

  • Curl the toes under.

  • And peel 'er up, Downward Facing Dog.

  • When you get there take a nice deep breath in.

  • And a long breath out.

  • Pedal it out.

  • What's going on today?

  • For me, my shoulders are a bit sore today.

  • My mood is happy.

  • But what's going on in your body today

  • and what's your mood like?

  • And really honoring what is.

  • What's true? (mouth exhalation)

  • (deep nasal inhalation)

  • Great, then find stillness, when you're ready.

  • Hug the lower ribs in.

  • Claw through the fingertips to eliminate pressure

  • for the wrists.

  • And close your eyes.

  • Then inhale, bend the knees.

  • And exhale, begin to step the toes, baby steps,

  • all the way up through the center of your mat.

  • What's up, creaky old floor?

  • I thought you'd never come.

  • Come all the way up.

  • And we'll meet in a nice forward fold.

  • Feet together or hip width apart, yogi's choice.

  • So really ask yourself what feels better in your body.

  • If the legs are pretty tight,

  • sometimes it's nice to give yourself a little extra space.

  • In fact I'll take that width,

  • with those who take that choice.

  • Hip width apart, let the head hang heavy-like,

  • let the arms be heavy too.

  • Then shift your weight forward and back

  • so you can really gather your bearings, if you will,

  • throughout the soles of your feet.

  • And for those who are not used to yogi toes

  • and being barefoot even,

  • this is valuable, valuable, (laughs) valuable time

  • to really set the foundation

  • for a lot of your standing poses.

  • And this could just be a great reminder

  • for a lot of other folks as well.

  • So spreading awareness

  • throughout all four corners of the feet.

  • Shifting your weight so that it's distributed now evenly.

  • (deep nasal inhalation)

  • And then shake the head yes and no a couple times.

  • Make sure your knees are bent

  • and you're not just powering through

  • some straight leg forward fold

  • because that's maybe how you think yoga's supposed to go.

  • And we're gonna spend three more breaths here.

  • And in these three breaths

  • you can feel your back begin to lengthen.

  • (mouth exhalation)

  • You're hamstrings begin to turn on.

  • And after about three breaths

  • you'll press into all four corners of the feet.

  • Tuck the chin into the chest,

  • and slowly begin to roll it up to standing, nice and slow.

  • And as you slowly roll up,

  • stacking through the spine,

  • see if you can right away find places where you lift,

  • and places where you ground.

  • Then again, just trust the process here.

  • You don't have to get it right

  • but see if you can find places where it feels good to lift,

  • maybe the chin slightly, the sternum, the heart.

  • And encounter that

  • by exploring places where it feels really good to ground,

  • maybe lengthening in the tailbone down

  • to support your back, your spine.

  • Maybe you're relaxing your shoulders,

  • where a lot of us carry extra tension or tightness.

  • And then activate through the feet by lifting the toes

  • and if you're feet are hip width apart

  • you can even imagine tearing the mat in half

  • from left to right.

  • So we kinda fire up through the legs.

  • And then just for a moment here

  • we're gonna stretch through the neck

  • by either nodding the head yes and no

  • or by drawing circles with the nose one way

  • and then the other.

  • Now start to deepen your breath here,

  • uniting the breath and the movement.

  • And then when you feel awesome

  • bring the head over the heart,

  • the heart over the pelvis.

  • Lift the corners of the mouth, just slightly.

  • And here we go.

  • Let's begin to move.

  • Inhale, reach the finger tips up high.

  • Big stretch.

  • Exhale, bend your knees and rain it down all the way.

  • Inhale,

  • Slide the hands to the feet, the shins, or the thighs.

  • And the goal here, for me, is to find length.

  • So if the neck is dropping off here,

  • I cannot really expect for my energy to flow effortlessly

  • from crown to tail, so find length.

  • Pull the elbows back.

  • Take one more breath here

  • and then use the exhale to bring it back down.

  • Awesome.

  • Back up the way you came.

  • Inhale, reach for the sky, spread the fingertips, engage.

  • Create a full body experience

  • and then exhale, hands to heart.

  • Find places to lift and places to ground.

  • This is that

  • dance for balance.

  • And finding that place in between that feels really you.

  • And don't worry, we're not gonna find it today.

  • Maybe we'll find it on the last day, maybe not,

  • but it's about just having the practice of that dance,

  • of the lift and the ground.

  • Take one more breath here, inhale.

  • (deep nasal inhalation)

  • And exhale to relax the shoulders.

  • (mouth exhalation).

  • Then here we go.

  • Inhale to reach for the sky.

  • Spread the fingertips, lots of energy in the hands.

  • Exhale, bend the knees, draw your navel in and rain it down,

  • forward fold.

  • Inhale lifts you up halfway.

  • Find length.

  • Pause here for a cycle of breath.

  • Work it out.

  • Lift your front buddy, body not buddy,

  • lift your front buddy too,

  • up to meet your back body.

  • And then take an inhale here to kind of catch a wave

  • and then exhale to fold.

  • One more time up towards the sky.

  • Big inhale, press into your feet.

  • Move with your breath.

  • Exhale, hands to heart, strong legs.

  • (mouth exhalation).

  • Nice work.

  • Inhale to reach for the sky.

  • (deep nasal inhalation)

  • Exhale nice and slow, controlled movement, forward fold.

  • (mouth exhalation)

  • Inhale, catch a wave.

  • (deep nasal inhalation)

  • And now let your exhale take you down.

  • (deep nasal exhalation)

  • In this forward fold you're gonna bend your knees generously

  • so your belly comes onto the tops of your thighs.

  • Then slowly send your fingertips

  • over towards the left edge of your mat.

  • Breathe.

  • And then all the way back to center

  • as fingertips to the right edge of your mat.

  • Breathe, toes stay pointing forward, knees stay bent.

  • Then bring it back to center.

  • Inhale, halfway lift.

  • Once again, find length.

  • Imagine placing that perfect cup of coffee

  • on the back of the neck here.

  • And then exhale, fold.

  • Fabulous.

  • Plant the palms, step it back, behead your dog. (laughs)

  • Here buddy.

  • Plank Pose.

  • Do not behead your dog.

  • Claw through the fingertips.

  • Again, lift front body up to meet back body.

  • So what we're doing

  • is we're finding support from within here.

  • You can lower the knees.

  • Sorry buddy, geez!

  • And everyone send your gaze forward.

  • Lowering the knees to Half Plank is always an option.

  • Take a deep breath in.

  • (deep nasal inhalation)

  • And on an exhale hug the elbows into the side body

  • and slowly lower all the way down to your belly.

  • Then press into the tops of your feet, tuck the chin,

  • press into the pubic bone.

  • And here we go, big inhale to rise up.

  • Bhujangasana, Cobra.

  • Keep it nice and small here, we have a lot of time together.

  • So just take your time, nice and slow.

  • No need to power through.

  • Remember our exploration yesterday.

  • And we'll take one more breath here.

  • And then use the exhale to release.

  • Awesome.

  • Curl the toes under, lift the kneecaps, tone your quads,

  • here we go.

  • Press up, Plank Pose.

  • Take a deep breath in and then exhale, send it back,

  • Downward Facing Dog.

  • That's all we are over here,

  • just two downward dogs.

  • I don't have the heart to move 'im.

  • 'Tis the at home yoga practice at its finest.

  • Take a deep breath in.

  • (deep nasal inhalation).

  • A nice cleansing breath out.

  • (mouth exhalation).

  • Now inhale to lift the right leg up high, just hip level.

  • Turn the right toes down, claw through the fingertips.

  • And then exhale, squeeze, knee towards the third eye,

  • shift forward.

  • Upper body's in Plank, the shoulders are over the wrists.

  • Then step it up.

  • Pivot on the back foot

  • and bring the hands to the heart as you slowly rise up.

  • Now feel what's going on in your body.

  • So a lot of times we're like, "Okay, now what next?"

  • What next?

  • This flush of energy that's happening, this magic.

  • Then inhale,

  • lift your sternum a little higher to your thumbs.

  • Exhale, slow and controlled, turn towards the left.

  • Beautiful, adjust your stance as you need.

  • And then stay here, or send the fingertips out, Warrior II.

  • So find a nice supportive breath here.

  • (deep nasal breathing)

  • And we don't have to talk about it or think too hard,

  • but feel, notice what it feels like,

  • trust that something awesome is happening

  • when you choose to sync up with your breath,

  • to breathe full, conscious inhalations and exhalations

  • as you move your body in these shapes that are challenging.

  • Inhale, reach forward.

  • Exhale, send it back, Peaceful Warrior.

  • Inhale, lift your chest, lift your sternum.

  • And then exhale, to cartwheel it all the way down.

  • Come back to your nice low lunge.

  • Inhale to look forward.

  • And exhale to plant the palms and step it back once again,

  • Half Plank or Plank.

  • Press away from your yoga mat.

  • Breathe deep.

  • Find length through the crown.

  • Then everyone, whatever variation you're in,

  • smile, look forward, take a deep breath in,

  • then exhale, hug the elbows in.

  • And keep your front body lifting to meet the back body

  • as you slowly lower down, everyone, to the belly.

  • Now press into your foundation firmly.

  • Keep the elbows sucking in.

  • Tuck the chin and inhale, open your heart, Cobra.

  • Exhale, to cascade it down.

  • (mouth exhalation)

  • Fabulous.

  • Curl the toes under.

  • Here we go.

  • Lift the kneecaps.

  • Tone your quads, inhale, press up into your power.

  • (mouth exhalation).

  • And then exhale, Downward Facing Dog.

  • Take a deep breath in.

  • And a long breath out.

  • (mouth exhalation)

  • One more big inhale in here.

  • (deep nasal inhalation)

  • And then exhale out through the mouth.

  • (mouth exhalation)

  • Now inhale, lift the left leg up high.

  • Turn the left toes down,

  • claw through the fingertips, strong body.

  • Here we go.

  • Exhale, shifting forward nice and slow.

  • Squeeze and lift.

  • And then step it up.

  • Pivot on the back foot, hands come together,

  • Anjali Mudra and we lift all the way up.

  • (deep nasal exhalation)

  • Take a moment to notice.

  • Control your breath.

  • (deep nasal breathing)

  • And when you're ready, navel draws in from here.

  • Dial it to the right, nice and slow.

  • Press into the outer edge of that back foot.

  • So I've been really loving playing with this transition,

  • so you can really feel,

  • oh the power of the knife edge of that back foot.

  • Lengthen tailbone down,

  • lift heart up high.

  • And stay here, or if you like send the fingertips out.

  • (mouth exhalation)

  • Warrior II.

  • (deep nasal breathing)

  • Breathe deep, pay attention.

  • (mouth exhalation)

  • And then we'll send the left fingertips forward.

  • Take a deep breath in as you reach up,

  • and then exhale to send it back.

  • Front knee stays bent here.

  • (mouth exhalation)

  • Lots of length in the neck so we're not crunching here.

  • Inhale in again, and exhale.

  • From your center, cartwheel it all the way back.

  • Awesome work.

  • Way to move mindfully, super strong.

  • So loop the shoulders, inhale, find length here.

  • Nice little lunge.

  • You can always lower the back knee, do your thing.

  • And then here we go.

  • Plant the palms, step it back, Half Plank or Plank.

  • Upper arm bones rotate back.

  • Navel draws in, everyone, inhale to look forward, smile.

  • Exhale, hug the elbows in, lower down.

  • Press into the tops of the feet, inhale.

  • Find your Cobra, open your heart.

  • And exhale to release.

  • Curl the toes under, press up to Plank.

  • Big breath, big breath.

  • And then exhale, Downward Facing Dog.

  • (mouth exhalation)

  • Awesome work.

  • Claw through your fingertips,

  • really root down through your index finger and thumb.

  • And this time I invite you to really turn your big toes in.

  • Feel that inner spiral of the femurs,

  • the tops of the thighs.

  • Your inner thighs spiraling

  • out towards the back edge of your mat.

  • So the upper arm bones rotate out and the inner thighs,

  • (chuckles) I got excited, rotate in.

  • So these are two opposing spirals

  • that we play with a lot here in the physical yoga practice

  • in the Hatha Yoga practice.

  • Inhale to find more length in the neck,

  • so careful if it's just hanging here.

  • Just lots of awareness.

  • And then exhale to lower to the knees.

  • (mouth exhalation)

  • Bring the knees together, really together.

  • Bring the feet together, really together,

  • and send the hips back.

  • Look forward on the inhale.

  • (deep nasal inhalation)

  • On the exhale paint a wall with your palms.

  • Drag them all the way back, Child's Pose.

  • Notice where you're holding or clenching here

  • and see if you can soften and relax.

  • And then inhale deeply.

  • Feel the skin of the back stretch as you breathe in.

  • (deep nasal inhalation)

  • And then exhale, slowly, gently lift the forehead.

  • Reach the fingertips forward

  • and come to Tabletop position here.

  • From here we'll walk the knees out, hip width apart.

  • And you're gonna curl just the right toes under,

  • send it out.

  • Feel that nice stretch through the calf.

  • You can even rock front, rock back.

  • And then inhale, look forward.

  • Exhale, lift up through your right leg.

  • Right heel up, toes down.

  • Then this one we're gonna lift just a hair more,

  • just to fire up through that glute.

  • And then we're gonna bend the right knee

  • and we're gonna bring it all the way up and in

  • for a One Legged Pigeon.

  • So walk the hands forward

  • and take a second to get settled in here.

  • Keep the toes on both feet active.

  • So lots of activity to the tips of the toes

  • to protect the knee.

  • So to intensify this stretch,

  • in time we'll bring the heel out, but don't overdo it.

  • So begin to check in and start slow,

  • just like with our Cobras,

  • we tend to kinda press up into that Cobra.

  • Feel it out.

  • Keep that right heel in today maybe,

  • and we'll loop the shoulders,

  • find that lift.

  • And then inhale.

  • Press into the fingertips.

  • And then exhale to slowly bow the head.

  • Now listen carefully, press into the back foot,

  • inhale to rise up.

  • (deep nasal inhalation). Ooh!

  • And exhale.

  • Softly lower down.

  • One more time, you got it.

  • Again reminder to stay active in the toes, inhale.

  • (deep nasal inhalation)

  • Catch a wave.

  • And then exhale, release.

  • And now you can come onto the forearms here

  • and relax the weight of your head over.

  • Only here for a couple cycles of breath.

  • So I invite you to really tap into the sound of your breath.

  • To close your eyes and trust.

  • Trust that this time is valuable.

  • (deep nasal breathing)

  • Trust that this practice, this series,

  • found you at the right time.

  • (deep nasal breathing)

  • Trust that everything is as it should be.

  • Press into the top of the back foot.

  • Connect to your center.

  • And slowly begin to rise.

  • Hands come to the yoga mat.

  • Keep the toes active

  • and slowly we'll lift the right knee back.

  • Come to all fours to reset, Tabletop position.

  • So notice if your lower belly's kind of dropping down here.

  • See if you can, again zip up through the abdominal wall.

  • More on this later.

  • Just to support your back.

  • To support the energy that runs up and down your spine.

  • Curl the left toes under, send that left heel out.

  • And you can stay here breathing deep.

  • Rocking front or back.

  • Or when you're ready

  • go ahead and lift that left leg up high.

  • Left heel lifts up, toes dial down.

  • And then pressing into both palms evenly here,

  • we're gonna fire up through the glute

  • by lifting the left heel just a hair more.

  • Don't overdo it.

  • Inhale, look forward.

  • And then exhale, bend the left knee.

  • Travel on up to your One Legged Pigeon.

  • And then root down through the top of your back foot firmly.

  • For this one let's really hug that left heel in,

  • unless you're really craving a nice line,

  • or unless your body, your hips are nice and open.

  • Should have considered that.

  • (smacking) Adriene!

  • So some people have naturally open hips.

  • (mouth exhalation)

  • And inhale.

  • Oh my goodness, Benji.

  • Inhale, lift your chest.

  • Lift your heart and exhale.

  • Slowly forehead kisses the mat.

  • Twice more, inhale, press in your fingertips.

  • Press into the top of your back foot.

  • Lift your chest.

  • And exhale to fold.

  • (mouth exhalation)

  • Now really sync up with your breath.

  • Inhale, rise.

  • (deep nasal inhalation)

  • And exhale, cascading down.

  • Find what feels good on this side.

  • (deep nasal inhalation)

  • And see if each time you come to this shape

  • through our journey

  • you can find places where you're holding and clenching

  • and see if you can soften.

  • And I'm gonna just tell you now, it ain't always easy.

  • Let the weight of your head go

  • and for a couple cycles of breath here,

  • (deep nasal inhalation)

  • really listen.

  • (mouth exhalation).

  • Trust the yoga.

  • (deep nasal breathing)

  • And then begin to press firmly

  • through the top of your right foot.

  • Connect to your center.

  • So for me this movement starts in the back foot

  • and then I connect to my core

  • and then I slowly unravel from there.

  • So it's really not about your arms pressing you up.

  • The arms do help eventually, right?

  • But inhale, we lift the heart.

  • And exhale.

  • Hands press into the earth.

  • We slowly come back to that Tabletop position.

  • Neutralize.

  • Press away from your yoga mat, inhale.

  • And then exhale,

  • you're just gonna send the legs to one side, any side,

  • and come through to a nice comfortable seat.

  • Send your legs out long.

  • We're gonna Windshield Wiper the toes just one way

  • and then the other.

  • Very ancient

  • yoga move.

  • I'm full of 'em.

  • Full of the ancient yoga moves, guys.

  • And I mean the best teachers are our children.

  • We see them moving their body like this all the time,

  • just kind of counterbalancing however they were sitting.

  • You guys know that?

  • Like they're doing something here

  • and they come out and then they very naturally do this.

  • So that's what this practice is all about, balance.

  • We do one thing and then we go, "How do I feel?

  • "How do I support that?"

  • Now bring the feet to stillness,

  • and you're gonna flex the toes up towards your face.

  • So really activate through the feet.

  • If you wanna have some fun with me you can spread the toes,

  • yogi toes!

  • Most people are like, "What the heck?"

  • And some people are like, "Oh yeah."

  • If you know, you know.

  • Just kidding, there's something to know,

  • you just spread your toes, activate.

  • It'll change your life.

  • So try to get as much space between every toe

  • and if you're like, "I cannot do that."

  • Well then

  • this is gonna be a fun journey.

  • Lift your heart, lift your chest,

  • and then begin to dig into your heels,

  • everyone bend the knees a little, or a lot.

  • And then you're gonna reach the fingertips behind the ears,

  • reach for the sky, deep breath in.

  • Then find a big beach ball up and overhead.

  • Create space in the lower belly.

  • No toxic thoughts.

  • Don't you dare.

  • Inhale, lots of lovin'.

  • And then exhale, take your big beach ball over

  • towards your toes in offering to thine toes.

  • And now we really are in a yoga pose, Paschimottanasana.

  • Relax the weight of the head over.

  • In time, if you like,

  • you can work to straighten through the legs.

  • Wherever you are, use an inhale to open the chest,

  • find extension, look forward.

  • (deep nasal inhalation)

  • And then exhale to close your eyes and go inward,

  • forward fold.

  • Big stretch here.

  • Deep breath in.

  • (deep nasal inhalation)

  • Long breath out.

  • (mouth exhalation)

  • Twice more, inhale.

  • (deep nasal inhalation)

  • And exhale.

  • (mouth exhalation)

  • And last time, inhale.

  • (deep nasal inhalation)

  • And exhale.

  • (mouth exhalation)

  • And slowly, navel draws in towards the spine,

  • chin tucks to the chest even more.

  • And we slowly begin to roll it up.

  • Now, come onto the soles of your feet here.

  • Press the palms into the earth.

  • Lift your bum, bring it towards your heels

  • and then you're gonna shift your knees to one side

  • and then the other.

  • And then one side and then the other.

  • And you're gonna notice

  • that you're gonna start to inch down a little bit

  • towards the front edge of your mat.

  • And then you'll even it out,

  • and then we're gonna slowly come to lie down.

  • So come onto the forearms here, nice and slow.

  • And we release.

  • (mouth exhalation).

  • Legs out long. (chuckles)

  • Arms resting gently at your side.

  • Take a moment to snuggle your shoulder blades

  • underneath your heart space.

  • Tuck the chin slightly.

  • And allow your body to grow really soft and heavy,

  • (mouth exhalation)

  • Soft and heavy, what does that mean?

  • Well.

  • Then soft fingers, soft toes.

  • Close your eyes.

  • Notice how you feel.

  • In order to

  • be in a place where we can feel brave

  • and empowered to take new paths,

  • to carve new grooves,

  • we have to have this relationship to trust.

  • So trust me, trust yourself, trust the video.

  • Trust the yoga and trust this process.

  • Take one more cycle of breath here.

  • (peaceful, serene music)

  • And then gently draw the hands together at your heart.

  • We'll bring the thumbs right up to that third eye.

  • Thank you so much

  • for sharing your time and your energy with me.

  • I will see you tomorrow.

  • Namaste.

- Hello everyone and welcome to True, it's day two,

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B2 中高級 美國腔

真相 - 第二天 - TRUST | 瑜伽與阿德里安 (TRUE - Day 2 - TRUST | Yoga With Adriene)

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    duan43 發佈於 2021 年 01 月 14 日
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