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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