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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 24, uplift.

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Let's get started.

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(upbeat gentle music)

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Alright, my darling friends,

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let's begin in a nice,
comfortable seat of your choice.

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Today I'm gonna invite you to
bring your left palm out in

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front when you find your seat
and then bring your right hand

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on top and just let your hands
rest gently in your lap here

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in a cross-legged seat or 
maybe on the knees today.

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Close your eyes or soften your
gaze gently down past your nose.

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And begin to notice your breath.

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The hard part is done.

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You're here.

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You pressed play.

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Begin to gently 
deepen your breath.

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And even if it was difficult

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to arrive here 
on the mat today,

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or maybe, especially 
if it was difficult to

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arrive here on the mat today,

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can you allow 
today's uplifting flow

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to be a gift that 
you give yourself?

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Enjoy your gift.

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Deep breath in.

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Long breath out 
through the mouth.

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Twice more like that.
Big breath in.

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And exhale out 
through the mouth.

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One more time, deep breath in.

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And exhale out
through the mouth, awesome.

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Open your eyes, 
bring the palms together.

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We're gonna interlace the
fingertips but keep the index

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finger pointing forward.

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So we have our steeple grip.

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Then send your 
fingertips out in front.

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Index fingers, 
excuse me, point forward.

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We're gonna plug the shoulders
back in space and on an inhale,

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send your index fingers all
the way up towards the sky.

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Big stretch 
through the front body.

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And then exhale, draw the
hands in line with your heart.

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And that's it, inhale, reach up.

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Exhale, strong focus forward as

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you bring the hands 
in line with the heart.

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Inhale to lift and lengthen.

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Exhale, hands in 
line with the heart.

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One more time with control.
Inhale, lift it up.

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And exhale, hands in 
line with the heart. Great.

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From here, we're gonna release.

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We're gonna come 
forward on all fours.

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Curl the toes under, 
peel the tailbone up and back.

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Yep, you guessed it,
Downward Facing Dog.

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Take a couple deep breaths here.

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Find what feels 
good in your body today.

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Then anchor 
through the left heel,

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inhale, lift your 
right leg up high.

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Exhale, step it all the 
way up into a nice low lunge.

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Lower the back knee.

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Inhale to open the chest,
look forward.

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Exhale to pull the 
right hip crease back.

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Flex your right 
toes towards your face,

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our runner's stretch here.

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Inhale to look forward.

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Exhale, roll it 
all the way through.

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Pick up the back knee.

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Plant the palms 
and step it right back

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to Downward Facing Dog.

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Good. Inhale, 
lift the left leg high.

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Exhale, squeeze.

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Shift it all the way forward.

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Step it up.

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Nice low lunge.

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Lower the back knee.

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Inhale, open the chest.

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Look forward, get 
light on the fingertips.

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Exhale, pull the 
left hip crease back.

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Flex your left 
toes towards your face.

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Good, inhale to look forward.

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Exhale to roll 
through that left foot.

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Pick up the back knee.

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Then we'll plant the palms,
step it back,

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Downward Facing Dog.

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Good, inhale in here.

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Exhale to empty it out.

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Inhale, bend your knees.

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Look forward.

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Exhale, make 
your way to the top.

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Good, Forward Fold.

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Uttanasana, 
Standing Forward Fold.

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Take a deep breath here.

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Exhale to empty it out.

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Then bend your knees, tuck
the chin and slowly roll it up.

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Enjoy this move.

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Stand up nice and tall,
Mountain Pose.

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Lift your sternum.

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Try to keep an open mind,
open heart today.

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Here we go.

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Moving with the breath.

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Inhale to reach the 
fingertips up towards the sky.

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Exhale slow and gentle here,

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Forward Fold all the way down.

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Inhale, halfway lift.

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Send the fingertips back,
airplane arms.

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Exhale, soften, 
fold everything in.

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Inhale to reach for the sky.

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Big breath, big stretch.

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Exhale all the way back down,
slow and steady.

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Inhale, halfway 
lift with airplane arms.

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Reach the fingertips back.

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Exhale to soften and fold in.

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Bend the knees.

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Plant the palms,
step it back, Plank Pose.

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Just find a soft,
easy sway here.

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Just kind of 
turning on the core.

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Waking up the muscles 
of the abdominal wall.

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Finding your center.

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And then come back to stillness,
shift forward on the toes,

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look forward and 
slowly lower all the way down.

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Good, press into 
the tops of the feet.

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Inhale, rise up. Cobra.

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Exhale to soften 
and fold back down.

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Curl the toes under.

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Inhale in, exhale, 
press all the way up.

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Top of a push-up.

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And then send it back,
Downward Facing Dog.

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Alright, here we go.

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Inhale, lift the left 
leg up high with your breath.

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Exhale, shift it forward.

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Step it all the way up.

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Squeeze the inner 
thighs to the midline.

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Inhale, we rise up strong,
high lunge.

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Remember, you can always come
back to this left knee here.

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Get your center underneath you,

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big beach ball up 
and overhead, lots of space.

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Inhale in.

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Exhale, use that 
contraction of the navel in,

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strong core to slowly take
the left fingertips forward,

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right fingertips back.

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Beautiful.

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Breathe deep.

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From here, we're gonna take
the right fingertips down,

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maybe you grab the outer
edge of the left leg, maybe not.

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Right fingertips down, left
fingertips up towards the sky.

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Front knee stays bent.

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Beautiful. Inhale in here.

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Exhale. Listen carefully.

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Stay connected to your center.

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We're gonna open up
towards the left, Warrior II.

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Ground through that back foot.

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Excellent, relax your shoulders.

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Control your breath here.

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Then inhale, Peaceful Warrior,
keep the front knee bent as you

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reach right fingertips 
all the way up and back.

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Inhale in here.

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And then exhale the cartwheel

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all the way back 
down to your lunge.

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Left hand comes to the earth and

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inhale reach 
right fingertips to the sky.

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Big breath.
Let it lift you.

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Lift up from the pelvic floor.

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And then exhale all the 
way back down to your lunge.

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Plant the palms, 
step the right toes back.

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Belly to Cobra or Chaturanga
to Upward Facing Dog here.

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Use your inhale 
to open your heart,

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open your mind.

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Use your exhale to 
make your way back,

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Downward Facing Dog.

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From Down Dog, anchor 
through the right heel,

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inhale, lift the 
left leg up high.

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Exhale, shift it forward.

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Step it up. Back knee lowered 
or lifted here. Here we go.

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Inhale, sweep the arms 
all the way up and overhead.

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High lunge.

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Find your center, 
control your breath.

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Inhale, reach all the way up.

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Exhale to twist.

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Navel draws in, 
hug the low ribs in.

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Left fingertips back, 
right fingertips forward.

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Strong and grounded through all
four corners of that front foot.

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Here we go.

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Left fingertips go down as right
fingertips reach all the way up.

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Big breath here.
Inhale.

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Exhale, navel draws in.

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We're gonna open up
towards the right, Warrior II.

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Pivot on the back foot.

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Nice wide stance.

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Control your breath.
You got it.

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Inhale, lengthen 
through the crown.

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Keep that front knee bent.
Here we go.

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Left fingertips reach all the
way up and all the way back,

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Peaceful Warrior.

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Nice, long, beautiful neck.

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Take a deep breath 
in here, stretch.

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And exhale to cartwheel all
the way back down to the earth.

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Right hand presses 
into the yoga mat,

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left fingertips 
reach for the sky.

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Big breath.

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And exhale all the way 
back down to the earth.

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Plant the palms, 
step the left toes back.

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Inhale to look forward,
shift forward.

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Exhale, lower to 
the belly or halfway.

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Inhale to Cobra or Up Dog.

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Exhale, Downward Facing Dog,
hips up high and back.

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Take a deep breath in.

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And a long breath out.

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Tuck the chin.

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Slowly roll all the way 
forward, top of a push-up.

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You got this.
Here we go.

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Crown of the 
head reaching forward.

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We're gonna toe tap the 
right toes off the yoga mat

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and then bring them back.

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Toe tap the left 
toes off the yoga mat.

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Then bring them back.

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To the right.

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And to the left.

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To the right and left.

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Keep it going for ten.

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You got it.
Nine, breathe deep.

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Eight.

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Seven.

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Six, you got it.

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Five.

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Four.

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Three.

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Two and finish it up on the one.

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Awesome.
Slowly lower to the knees,

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send the hips back,

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draw the fingertips towards 
your toes and melt down,

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Child's Pose.

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Listen to the 
sound of your breath.

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Feel how it moves you.

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Then slowly reaching 
the fingertips forward.

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Carving a line with 
the nose to look forward

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and dragging the heart forward.

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We're gonna walk the knees up,
just take the legs to one side.

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Any side, we're gonna 
come to lie flat on the back.

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Preparing for a Bridge Pose.

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Take your time getting there,
grounding through all four

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corners of the feet, 
knees up towards the sky.

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Snuggle your shoulder blades
underneath your heart space.

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And when you're ready, 
press firmly into the earth,

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palms kissing into Mama Earth.

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Here we go, peeling,
from the tailbone,

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so start at the tail,
peeling up.

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Hip points towards the sky,
shins forward.

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Nice, long, smooth,
deep breaths here.

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You can find the bind, interlace
the fingertips underneath you.

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Shoulder blades 
kiss closely together.

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Shins forward.

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Chest to chin, chin to sky.

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Breathe. Chest to chin.

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Chin to sky.

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And one more time, breathe.

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Lift chest to 
chin and chin to sky.

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Excellent, 
slowly begin to release.

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00:12:42,395 --> 00:12:44,933
Nice and slow, 
nice and slow, nice and slow.

256
00:12:46,566 --> 00:12:49,502
From here, walk the 
soles of the feet together.

257
00:12:49,502 --> 00:12:50,403
Knees wide.

258
00:12:50,403 --> 00:12:53,740
Left hand comes to the
heart, right hand to the belly.

259
00:12:53,740 --> 00:12:56,476
Tuck the chin to lengthen
through the back of the neck.

260
00:12:56,476 --> 00:12:57,924
Take a deep breath in.

261
00:12:59,292 --> 00:13:00,981
And a long breath out.

262
00:13:02,592 --> 00:13:04,086
Deep breath in.

263
00:13:05,505 --> 00:13:07,097
And a long breath out.

264
00:13:08,857 --> 00:13:10,666
Last one, deep breath in.

265
00:13:12,582 --> 00:13:14,956
And long breath out.

266
00:13:18,000 --> 00:13:19,500
Beautiful.

267
00:13:21,701 --> 00:13:24,270
Now let your 
breath be easy here.

268
00:13:24,270 --> 00:13:26,753
Close your eyes, 
let gravity do the work.

269
00:13:30,977 --> 00:13:34,914
Let the nutrients of 
your practice settle in.

270
00:13:41,853 --> 00:13:45,191
Then we'll take the fingertips
to the outer edges of the legs.

271
00:13:46,084 --> 00:13:48,661
Draw the knees together and

272
00:13:48,661 --> 00:13:51,597
we're gonna rock up and 
down the length of the spine.

273
00:13:51,597 --> 00:13:53,516
Can have a little fun here.

274
00:13:54,734 --> 00:13:55,768
Little playfulness.

275
00:13:55,768 --> 00:13:59,139
Maybe the toes rock 
back into a Plow Pose.

276
00:14:02,075 --> 00:14:03,554
Maybe not.

277
00:14:05,978 --> 00:14:09,816
Eventually, we'll rock all the 
way back up to a nice seated

278
00:14:09,816 --> 00:14:12,418
posture and we're gonna 
bring the palms together,

279
00:14:12,418 --> 00:14:16,189
rub them together quickly here,
creating a little bit of energy,

280
00:14:16,189 --> 00:14:18,191
a little bit of heat.

281
00:14:18,191 --> 00:14:20,660
Let it get a little faster 
and a little faster

282
00:14:20,660 --> 00:14:21,844
and a little faster.

283
00:14:23,213 --> 00:14:25,498
And then bring your 
hands to the chest here,

284
00:14:25,498 --> 00:14:27,500
feel the warmth of your hands.

285
00:14:31,337 --> 00:14:32,766
Inhale in.

286
00:14:33,673 --> 00:14:35,854
Exhale to relax the shoulders.

287
00:14:36,657 --> 00:14:39,778
Then gently slide your 
fingertips to your shoulders.

288
00:14:39,778 --> 00:14:41,214
Open the elbows left to right.

289
00:14:42,011 --> 00:14:43,683
Deep breath in.

290
00:14:43,683 --> 00:14:45,651
Exhale, twist to your left.

291
00:14:46,560 --> 00:14:47,934
Inhale to center.

292
00:14:48,701 --> 00:14:50,290
Twist to your right.

293
00:14:50,290 --> 00:14:52,159
We're gonna keep 
going back and forth.

294
00:14:52,159 --> 00:14:54,065
You can start to 
pick up the pace here.

295
00:14:54,964 --> 00:14:56,395
Syncing up with your breath.

296
00:14:56,395 --> 00:14:58,515
This is how we're 
gonna end practice today.

297
00:14:59,310 --> 00:15:00,888
So nice and easy.

298
00:15:02,135 --> 00:15:04,542
Moving back and forth,
left to right.

299
00:15:11,310 --> 00:15:13,182
Keep it going for five.

300
00:15:14,428 --> 00:15:15,484
Four.

301
00:15:16,382 --> 00:15:17,496
Three.

302
00:15:18,451 --> 00:15:20,492
Two.
Back to center on the one,

303
00:15:20,492 --> 00:15:22,722
thumbs come up to the third eye.

304
00:15:22,722 --> 00:15:25,245
We sit up nice and tall.
Take a deep breath in.

305
00:15:26,058 --> 00:15:27,894
And exhale, relax 
the shoulders down.

306
00:15:29,817 --> 00:15:31,652
And one more time, big inhale.

307
00:15:33,499 --> 00:15:35,568
And exhale to bow.

308
00:15:35,568 --> 00:15:37,036
Thank you so much for sharing

309
00:15:37,036 --> 00:15:39,921
your time and your 
energy with me today.

310
00:15:40,619 --> 00:15:42,339
Namaste.

311
00:15:43,733 --> 00:15:48,044
(upbeat gentle music)