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- Hello, everyone.

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 20.

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Can you believe it?

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And today we find stillness.

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Let's get started.

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(upbeat gentle music)

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Hi, everyone.

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We're gonna begin seated today.

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Come on down to the ground and

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we're gonna start with 
a little foot massage.

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So come on down whenever you're
ready and just take your thumbs

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to the arch of your right foot.

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Let's start with the right foot.

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And you're just going to 
start to work the arch here

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just kind of peeling away.

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And this could be the weirdest
thing you've done in a long time

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or this could be the most
beautiful thing that you've done

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in a long time, just 
whatever you're feeling,

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it's okay.

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Lean in. Start to breathe 
a little deeper here,

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more consciously.

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And we're gonna ease in to
today's practice so you can

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start to just kind 
of focus inward and,

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best you can, 
treat yourself to

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this little massage.

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Inhale big, buoyant, 
beautiful breaths in.

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And then really 
extend those exhales.

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You can start to move away 
from the arch of the foot

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and start to just 
really get in there.

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You can wash your 
hands after this practice,

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so just don't bother.

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Just enjoy.

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Maybe get into the ankle 
and the heel a little bit.

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As you gently deepen your breath
and bring your focus inward

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just notice how this 
activity makes you feel.

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Does it make you 
feel uncomfortable?

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Does it bring up 
a bit of emotion?

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On a practical note, 
we're wanting to really actually

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massage the feet, 
just kind of move this around,

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get some nice pressure.

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Make sure to 
squeeze all of your toes.

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And, you know, I should say if
you are not working with the

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feet today, for whatever reason,
this is not available to you,

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then let's go with 
hand massage. 'Kay?

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If you're modifying, 
that's not working for you

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let's do a hand massage.
Same thing and just notice.

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Same stuff.

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How does it feel basically?

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Alright, let's switch from the
right foot to the left foot,

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or if you were 
working on the right hand,

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you can finish up 
there and as you're ready,

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move to the left hand.

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Start with the arch of 
the foot, just right in there,

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just as if you were 
kneading some dough.

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No prerequisite 
necessary for this massage,

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just a willingness

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to touch yourself

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and notice how you feel.
(laughs)

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Breathe deep.

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And some good 
pressure in the heel.

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Good pressure in the toes.

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Little reflexology 
moment here to start.

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But also for those who 
are new to the practice,

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you know, it's definitely

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to be expected 
for your feet to feel a

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little bit sore 
after all this movement.

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We're gaining a lot of 
flexibility in the feet that

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maybe we did not have before.

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Alright, finish up on 
the left foot or left hand.

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And then we'll release that.

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We're gonna bring 
the hands behind us.

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Fingertips in towards your bod.

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Press the palms into the earth,
and then you're gonna bring the

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feet up to the ground, 
knees up towards the sky.

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Hey.

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Then walk the hands out.

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You're gonna get a nice 
stretch in the forearms here.

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Squeeze the elbows 
in towards each other

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to lift up through 
the front body.

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Inhale in.

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Exhale, lean back and then
you're just going to pitter pat,

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pitter pat with the feet.

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Waking up the soles of the feet.

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And you can go hard here

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as long as you're 
a downstairs neighbor

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'cause they're gonna get mad.

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And if they do, 
don't you blame it on me.

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Alright?
Okay. Here we go.

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Kick it up.
Go a little harder.

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Yep, the pets are gonna 
come running for this one.

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And then let's release.
Cross one ankle over the other.

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Doesn't matter which one.
Flip the palms up.

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Let them rest gently on your
knees and come into stillness.

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Close your eyes.

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Take a deep breath in.

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Exhale, relax the 
shoulders down and be still.

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Part the lips, soften 
the jaw and just notice.

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Notice your breath.

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Soften through the fingertips.

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Notice where your thoughts go.

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Acknowledge where the mind goes.

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And then come back 
to head over heart.

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Heart over pelvis.

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Come back to your breath.

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Inhale in.

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Exhale, hands are 
gonna come behind you again.

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Can open the eyes.

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We're gonna come back here,
feet on the ground,

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knees up towards the sky.

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But this time 
we're gonna inhale,

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extend the right 
leg out and then exhale,

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cross the right ankle 
over the top of the left thigh.

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Big hip stretch here.

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Great, to deepen the posture
we're gonna lift the bum,

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walk it a little bit 
closer to the left heel.

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And if we find 
this is much too much,

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of course, we'll just 
keep it nice and open.

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So breathing deep here.

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You can adjust the palms
however you like here actually.

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Sitting up tall, 
lifting up through the crown.

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We're breathing deep.

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Then use this 
connection to your core,

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so don't just kind 
of unravel to the earth,

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use this connection to your core

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to slowly kick the 
right foot back out.

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Try to straighten it if you can.

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Bent knee's fine too but 
just working towards that.

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And then release it back down.

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Awesome.
Here we go.

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So if the fingertips 
aren't working inward for you,

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go ahead and turn them out.

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Spiral back to that.
Okay, here we go.

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From center, inhale.

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Exhale, kick the left leg out.

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Just as long as you can.

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As far as you can.

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And then here we go, crossing
left ankle over the right thigh

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here, breathing deep, 
checking it out on this side,

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maybe walking the 
bum a little bit closer.

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Keeping an energy 
in your left toes.

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We've learned this, keeping
that brightness in the toes

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to protect the knee.
Breathing deep here.

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Keeping the 
chest lifted, crown lifted,

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not collapsed in the shoulders.

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Awesome.

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Then here we go, inhale in.

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Exhale, draw your navel in,
extend your left leg out.

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Extend, extend, extend.

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Just testing here, 
building up to other poses.

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Here we go and then 
slowly bringing it back in.

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Awesome. Bring the 
soles of feet together,

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walk your hands all the way up.

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Grab your ankles sit up 
nice and tall, Cobbler's Pose.

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Take a deep breath in.

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Exhale to draw 
the shoulders down.

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Tag weight in the elbows,
tag weight in these heavy quad

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muscles and find stillness.

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Soften the skin 
of the forehead.

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Soften the jaw.

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Lift up through the front body.

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Ground through the back body.

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So there is this active 
energy in the stillness.

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Inhale.

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Exhale to gently release, 
walk the feet to the earth,

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knees up towards 
the sky once again.

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This time hands are gonna come
behind the backs of the thighs.

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We're gonna loop the shoulders,
inhale in to lift the chest.

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Exhale to lift the heels,
lean back,

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toes can stay on the ground or
we'll lift the shins parallel

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to the ceiling, to the sky.

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Inhale.

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Exhale, mhmmm, low Boat.

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Pause here.
Think hollow body.

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To challenge yourself you might
reach the fingertips up and

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behind you, or keep 
them reaching forward.

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Find your breath.

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Three, two, one.

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Lift up, cross the ankles,
palms face up. Find Sukhasana.

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Be still.

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Inhale in.

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Exhale to relax 
the shoulders down.

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Beautiful, take a little counter
twist just once to the left.

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Big breath in.

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And once to the right.

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Back to center and 
to Downward Facing Dog.

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Here we go.

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Plant the palms mindfully,
inhale in,

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exhale to lift the 
hips up high and back.

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Take a couple of breaths here
to take whatever you may need.

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And then, yes, 
you guessed it, my darling,

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finding stillness 
here in Adho Mukha.

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So start from the ground up.

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Work your way 
towards being still.

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So find that alignment.

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Find your action 
within that alignment.

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And then we find our awareness

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by inviting a 
stillness in today.

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Lift the kneecaps,
tone your quads,

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pull those hip 
creases up and back.

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Claw through the fingertips.

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Little to no 
pressure in the wrists.

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You got this.

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Breathe deep for three.

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Hold still for two.

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Slow, descend of the 
knees down on the one.

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Listen carefully, we're gonna
drop the elbows where the hands

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were or elbows 
underneath the shoulders.

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Walk the toes out.
Mhmmm.

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Here we go, forearm Plank.

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Reach the heals back.

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Send your gaze down.
Press into the palms.

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Find that hollow body 
that you had in low Boat here.

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Neck is nice and long.

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Here we go.
Breathing deep.

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For three, two, one.

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Lower the belly to the earth.

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Flip on the top of the feet.
Loop the shoulders.

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Inhale, Sphinx Pose.

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So take any little 
movement you like here

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and then find stillness.

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Find the alignment.

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So make sure your elbows
are underneath the shoulders.

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Forearms and wrists in two
straight lines, parallel lines.

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Maybe walk your 
knees out towards

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the back edge of your mat.

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Create more space 
in the hip creases.

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Press into the pubic bone.

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Find the alignment and 
then the action within.

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Hug the low ribs in.

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Press into the pubic bone,
press in to your fingertips.

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Soften through the face,
tuck your chin just slightly.

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Draw the shoulder 
blades together

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(sighs) and breathe here.
Be still.

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Mindfully working 
with your breath.

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So good for those 
who are seeking to

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transform or even

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using the idea, returning to
here a happier posture

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within the body.
Good posture.

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If this is a new shape for you,
the biceps might be a bit turned

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on here, but trust me, through
regular practice this will

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become more of a 
restorative shape.

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Activate your breath for three.

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Be still, two.

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And one, slow release.

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Just the chin tucks in,
gaze straight down,

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open your eyes.

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You can interlace the
fingertips here, if you like.

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We're gonna curl the toes under

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and we're gonna 
press into the earth.

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So use your foundation 
to lift the hips up

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high again for forearm Plank.

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Inhale in.

254
00:14:04,077 --> 00:14:06,646
Exhale, slowly 
shift to your right.

255
00:14:06,646 --> 00:14:08,181
You're gonna drop 
just your right hip down,

256
00:14:08,181 --> 00:14:09,315
kiss it to the earth.

257
00:14:09,315 --> 00:14:10,783
Then bring it back up.

258
00:14:10,783 --> 00:14:13,820
Then through left 
hip dip to the earth.

259
00:14:13,820 --> 00:14:15,688
Inhale, bring it 
up through center,

260
00:14:15,688 --> 00:14:17,924
right hip to the earth.

261
00:14:17,924 --> 00:14:21,034
And up through center,
left hip to the earth.

262
00:14:21,034 --> 00:14:23,286
Hello obliques.
All the way up to the right.

263
00:14:23,286 --> 00:14:24,718
You got it, nice and slow.

264
00:14:25,792 --> 00:14:27,091
And to the left.

265
00:14:28,600 --> 00:14:30,223
And to the right.
Breathe.

266
00:14:32,008 --> 00:14:33,039
And to the left.

267
00:14:33,039 --> 00:14:34,510
Keep pressing into the elbows.

268
00:14:34,510 --> 00:14:35,748
To the right.

269
00:14:37,150 --> 00:14:38,792
And to the left.

270
00:14:39,515 --> 00:14:41,323
And one more time to each side.
You got it.

271
00:14:41,323 --> 00:14:42,878
To the right.

272
00:14:44,220 --> 00:14:45,352
And to the left.

273
00:14:46,552 --> 00:14:48,336
Good, slowly 
come back to center.

274
00:14:48,336 --> 00:14:49,689
Lower onto the belly.

275
00:14:49,689 --> 00:14:51,524
Drag your hands in 
line with the rib cage,

276
00:14:51,524 --> 00:14:53,826
squeeze your 
elbows into the side body,

277
00:14:53,826 --> 00:14:56,863
inhale to rise up, lift up.

278
00:14:56,863 --> 00:15:01,367
And exhale to 
slowly bring it back down.

279
00:15:01,367 --> 00:15:04,003
Alright, maintain this
connection pubic bone to earth.

280
00:15:04,003 --> 00:15:06,839
Press the tops of the feet into
the earth and we're gonna start

281
00:15:06,839 --> 00:15:08,608
to send the fingertips forward.

282
00:15:08,608 --> 00:15:11,627
Palms facing one another.
Thumbs up, pinkies down.

283
00:15:11,627 --> 00:15:13,613
You don't have to 
go super crazy here.

284
00:15:13,613 --> 00:15:15,581
So lighting up the 
muscles of the back body.

285
00:15:15,581 --> 00:15:19,218
We're maintaining our 
connection to the foundation.

286
00:15:19,218 --> 00:15:21,754
Here we go, 
tuck the chin, inhale.

287
00:15:21,754 --> 00:15:24,125
Exhale to lift the 
hands a little higher.

288
00:15:24,125 --> 00:15:26,092
You're not here long.
Keep your gaze down.

289
00:15:26,092 --> 00:15:29,762
This is your superhero pose.
Breathe deep.

290
00:15:29,762 --> 00:15:32,064
Inhale to reach 
the fingertips forward.

291
00:15:32,064 --> 00:15:34,467
Exhale, plug the 
shoulders back and in.

292
00:15:34,467 --> 00:15:37,770
You're here for three, two.

293
00:15:37,770 --> 00:15:40,773
Lift a little higher 
and one, release.

294
00:15:40,773 --> 00:15:42,363
Plant the palms.

295
00:15:43,643 --> 00:15:45,678
Forehead comes to 
the tops of the palms.

296
00:15:45,678 --> 00:15:48,381
Rest your head and then 
bring your big toes together.

297
00:15:48,381 --> 00:15:49,982
Splay the heels 
out left to right.

298
00:15:49,982 --> 00:15:52,084
Peek at me if you need to.

299
00:15:52,084 --> 00:15:54,590
So that you can 
relax everything's here,

300
00:15:54,590 --> 00:15:57,618
shake the hips a 
little left to right.

301
00:15:57,618 --> 00:16:00,272
And then find stillness.

302
00:16:04,163 --> 00:16:06,374
Listen to the 
sound of your breath.

303
00:16:09,384 --> 00:16:14,651
Feel your rib cage and the
lungs expand as you breathe in.

304
00:16:17,043 --> 00:16:20,580
And then feel this gentle
softening into the earth

305
00:16:20,580 --> 00:16:22,582
as you breathe out.

306
00:16:31,424 --> 00:16:33,893
Inhale in.

307
00:16:33,893 --> 00:16:35,928
Exhale to lift the chin.

308
00:16:35,928 --> 00:16:36,996
Here we go.

309
00:16:36,996 --> 00:16:38,297
Walk the toes out.

310
00:16:38,297 --> 00:16:40,366
Press in to the 
tops of the feet.

311
00:16:40,366 --> 00:16:42,501
You're gonna send 
the fingertips forward.

312
00:16:42,501 --> 00:16:43,813
Big breath in.

313
00:16:43,813 --> 00:16:46,038
Exhale to lift 'em up.
Thumbs up, pinkies down.

314
00:16:46,038 --> 00:16:47,039
This time you can repeat what

315
00:16:47,039 --> 00:16:49,942
we did before in 
your superhero pose,

316
00:16:49,942 --> 00:16:52,912
super person pose
or we're gonna add the legs.

317
00:16:52,912 --> 00:16:54,023
Inhale in.

318
00:16:54,023 --> 00:16:56,048
Exhale, lifting 
from the inner thighs,

319
00:16:56,048 --> 00:16:58,208
inner arches of the feet.
You're gonna add the legs.

320
00:16:58,208 --> 00:17:00,380
Here we go.
A little Locust variation.

321
00:17:01,621 --> 00:17:04,991
Keeping the gaze down, 
the neck nice and long

322
00:17:04,991 --> 00:17:06,638
so we're not clenched here.

323
00:17:07,560 --> 00:17:08,761
Alright?

324
00:17:08,761 --> 00:17:10,463
So find the stillness here.

325
00:17:10,463 --> 00:17:11,630
Breathing deep.

326
00:17:13,556 --> 00:17:15,167
You got it.

327
00:17:16,602 --> 00:17:18,453
Three more breaths.
Inhale.

328
00:17:20,506 --> 00:17:21,557
And exhale.

329
00:17:23,119 --> 00:17:26,372
Lifting the inner thighs 
up towards the sky, inhale.

330
00:17:27,847 --> 00:17:28,681
And exhales.

331
00:17:28,681 --> 00:17:30,898
Spread the fingertips, 
spread the toes

332
00:17:30,898 --> 00:17:32,884
for this last 
cycle of breath, inhale.

333
00:17:34,881 --> 00:17:38,891
And exhale.
Good, slowly release.

334
00:17:38,891 --> 00:17:41,227
Create a little pillow for
your forehead with the palms,

335
00:17:41,227 --> 00:17:44,196
bring the big toes together,
heels splay out left to right

336
00:17:44,196 --> 00:17:45,801
and rest your head, darling.

337
00:17:45,801 --> 00:17:47,366
Take a second here to restore.

338
00:17:47,366 --> 00:17:50,036
Just repeat the mantra 
quietly to yourself:

339
00:17:50,036 --> 00:17:54,079
"Allow. Release.

340
00:17:56,440 --> 00:17:58,111
"And let go."

341
00:18:04,350 --> 00:18:06,438
See if you can 
feel your heartbeat.

342
00:18:09,113 --> 00:18:12,150
Be still my beating heart.

343
00:18:12,150 --> 00:18:13,601
Inhale.

344
00:18:15,561 --> 00:18:16,996
Exhale to rise up.

345
00:18:16,996 --> 00:18:19,065
Check it out.
Look at this fancy move.

346
00:18:19,065 --> 00:18:22,268
You're gonna take it from here,
we're gonna flip your burger or

347
00:18:22,268 --> 00:18:26,272
your veggie burger 
all the way to your back.

348
00:18:26,272 --> 00:18:27,573
Hug the knees up to the chest.

349
00:18:27,573 --> 00:18:30,389
When you get there, 
give yourself a loving embrace.

350
00:18:34,013 --> 00:18:34,947
Close your eyes.

351
00:18:34,947 --> 00:18:37,379
Notice how your yoga 
mat has your back here.

352
00:18:38,384 --> 00:18:40,553
Literally, rising 
up to meet your spine.

353
00:18:40,553 --> 00:18:42,778
Take a deep breath in.

354
00:18:42,778 --> 00:18:45,491
And a long breath out,
relax your shoulders.

355
00:18:46,849 --> 00:18:49,128
Good, slowly bring 
your feet to the earth.

356
00:18:49,128 --> 00:18:51,930
Some of you have 
practiced with me with the thud,

357
00:18:51,930 --> 00:18:55,234
a little reflexology moment if
you want to bring that into play

358
00:18:55,234 --> 00:18:57,570
here, you just, let's all do it.
Why not?

359
00:18:57,570 --> 00:19:00,072
You just drop your feet 
to the earth with a thud.

360
00:19:00,072 --> 00:19:01,240
Let your body move.

361
00:19:01,240 --> 00:19:02,755
Do it a couple times.
Here we go.

362
00:19:02,755 --> 00:19:04,920
Drop the feet to 
the earth with a thud.

363
00:19:04,920 --> 00:19:06,579
Let your body move.
Let's do one more.

364
00:19:06,579 --> 00:19:08,647
Here we go.
Don't be shy. Inhale.

365
00:19:08,647 --> 00:19:10,065
Exhale.
Ha!

366
00:19:10,922 --> 00:19:12,239
Yes.

367
00:19:12,239 --> 00:19:14,620
Extend one leg 
and then the other.

368
00:19:16,368 --> 00:19:17,757
Flip your palms up.

369
00:19:17,757 --> 00:19:19,925
Snuggle your shoulder blades
underneath your heart space.

370
00:19:19,925 --> 00:19:22,561
Walk your ankles out 
is wide as your yoga mat.

371
00:19:22,561 --> 00:19:24,864
And here you go, tuck the chin.

372
00:19:24,864 --> 00:19:26,432
Inhale in.

373
00:19:26,432 --> 00:19:29,702
Exhale to close your 
eyes and let everything go.

374
00:19:29,702 --> 00:19:33,172
Shavasana, Corpse Pose.

375
00:19:33,172 --> 00:19:35,174
Find stillness here.

376
00:19:36,942 --> 00:19:38,760
Let your body be heavy.

377
00:19:39,812 --> 00:19:44,266
Permission here to do absolutely
nothing for just but a moment.

378
00:19:45,885 --> 00:19:48,187
Let everything go.

379
00:19:48,187 --> 00:19:51,023
And this is the 
hardest part sometimes.

380
00:19:51,023 --> 00:19:54,637
So practice stillness.

381
00:20:03,002 --> 00:20:04,570
Soften the skin to the forehead,

382
00:20:04,570 --> 00:20:07,106
relax your jaw and just 
let your breath be easy.

383
00:20:08,507 --> 00:20:10,810
Trust me, trust yourself,
trust the video.

384
00:20:10,810 --> 00:20:13,018
We're here for 
just but a moment.

385
00:20:32,998 --> 00:20:35,685
Then slowly, gently 
begin to deepen the breath.

386
00:20:38,704 --> 00:20:40,306
Let it begin to move you.

387
00:20:42,052 --> 00:20:45,071
Fingers, toes, wrists, ankles.

388
00:20:45,811 --> 00:20:48,822
Can start to move the tongue 
around in your mouth. Why not?

389
00:20:48,822 --> 00:20:50,549
Then we'll bend the knees.

390
00:20:50,549 --> 00:20:54,019
Turn to one side, any side, hug
the knees up into the chest for

391
00:20:54,019 --> 00:20:56,489
a little fetal posture.

392
00:20:57,296 --> 00:21:00,392
Let your bottom bicep, your
bottom arm become your pillow or

393
00:21:00,392 --> 00:21:03,027
as we say in Texas, pill-ah.

394
00:21:03,027 --> 00:21:04,864
And just take a 
second here to be still.

395
00:21:04,864 --> 00:21:08,067
Feel that nice, sweet 
curvature in the spine.

396
00:21:08,067 --> 00:21:09,621
Rest your head.

397
00:21:09,621 --> 00:21:12,905
Feel this loving, caring energy
that you've cultivated for

398
00:21:12,905 --> 00:21:15,641
yourself on the mat, 
even if it's just a taste.

399
00:21:19,897 --> 00:21:22,633
And then slowly, we'll 
press back up to a seat.

400
00:21:30,389 --> 00:21:32,391
Bring your palms together.

401
00:21:34,527 --> 00:21:36,729
Lift your heart to your thumbs

402
00:21:36,729 --> 00:21:39,064
and let's bow 
the head to the heart.

403
00:21:39,064 --> 00:21:41,167
The mind intelligence 
to the body intelligence.

404
00:21:41,167 --> 00:21:42,168
Find a moment.

405
00:21:42,168 --> 00:21:46,639
Just capture one final moment
here in this shape to be still

406
00:21:46,639 --> 00:21:49,141
and notice how you feel.

407
00:21:53,705 --> 00:21:57,192
So, it's wonderful 
to be here learning

408
00:21:57,192 --> 00:21:59,561
and exploring new shapes.

409
00:22:02,955 --> 00:22:06,601
But it doesn't always have
to be harder, faster, stronger.

410
00:22:07,760 --> 00:22:12,684
Remember, dear one, 
to take time to be still.

411
00:22:19,138 --> 00:22:21,944
Thank you for sharing this
time and energy with me today.

412
00:22:21,944 --> 00:22:25,611
Thank you for sharing your
journey thus far with me and all

413
00:22:25,611 --> 00:22:28,914
of the beautiful people around
the world practicing together,

414
00:22:28,914 --> 00:22:32,692
remembering to take time 
to listen and tend to it.

415
00:22:32,692 --> 00:22:33,619
I love you so much.

416
00:22:33,619 --> 00:22:36,441
Let's take one more 
deep breath in here together.

417
00:22:36,441 --> 00:22:38,457
I look forward to 
seeing you mañana.

418
00:22:39,688 --> 00:22:42,061
Exhale to bow 
and we whisper

419
00:22:43,997 --> 00:22:45,247
Namaste.

420
00:22:47,183 --> 00:22:51,919
(upbeat gentle music)