- Hello, everyone.

Welcome to Home, 
your 30-day yoga journey.

It's Day 24, uplift.

Let's get started.

(upbeat gentle music)

Alright, my darling friends,

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

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

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

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

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

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

And begin to notice your breath.

The hard part is done.

You're here.

You pressed play.

Begin to gently 
deepen your breath.

And even if it was difficult

to arrive here 
on the mat today,

or maybe, especially 
if it was difficult to

arrive here on the mat today,

can you allow 
today's uplifting flow

to be a gift that 
you give yourself?

Enjoy your gift.

Deep breath in.

Long breath out 
through the mouth.

Twice more like that.
Big breath in.

And exhale out 
through the mouth.

One more time, deep breath in.

And exhale out
through the mouth, awesome.

Open your eyes, 
bring the palms together.

We're gonna interlace the
fingertips but keep the index

finger pointing forward.

So we have our steeple grip.

Then send your 
fingertips out in front.

Index fingers, 
excuse me, point forward.

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

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

Big stretch 
through the front body.

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

And that's it, inhale, reach up.

Exhale, strong focus forward as

you bring the hands 
in line with the heart.

Inhale to lift and lengthen.

Exhale, hands in 
line with the heart.

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

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

From here, we're gonna release.

We're gonna come 
forward on all fours.

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

Yep, you guessed it,
Downward Facing Dog.

Take a couple deep breaths here.

Find what feels 
good in your body today.

Then anchor 
through the left heel,

inhale, lift your 
right leg up high.

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

Lower the back knee.

Inhale to open the chest,
look forward.

Exhale to pull the 
right hip crease back.

Flex your right 
toes towards your face,

our runner's stretch here.

Inhale to look forward.

Exhale, roll it 
all the way through.

Pick up the back knee.

Plant the palms 
and step it right back

to Downward Facing Dog.

Good. Inhale, 
lift the left leg high.

Exhale, squeeze.

Shift it all the way forward.

Step it up.

Nice low lunge.

Lower the back knee.

Inhale, open the chest.

Look forward, get 
light on the fingertips.

Exhale, pull the 
left hip crease back.

Flex your left 
toes towards your face.

Good, inhale to look forward.

Exhale to roll 
through that left foot.

Pick up the back knee.

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

Downward Facing Dog.

Good, inhale in here.

Exhale to empty it out.

Inhale, bend your knees.

Look forward.

Exhale, make 
your way to the top.

Good, Forward Fold.

Uttanasana, 
Standing Forward Fold.

Take a deep breath here.

Exhale to empty it out.

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

Enjoy this move.

Stand up nice and tall,
Mountain Pose.

Lift your sternum.

Try to keep an open mind,
open heart today.

Here we go.

Moving with the breath.

Inhale to reach the 
fingertips up towards the sky.

Exhale slow and gentle here,

Forward Fold all the way down.

Inhale, halfway lift.

Send the fingertips back,
airplane arms.

Exhale, soften, 
fold everything in.

Inhale to reach for the sky.

Big breath, big stretch.

Exhale all the way back down,
slow and steady.

Inhale, halfway 
lift with airplane arms.

Reach the fingertips back.

Exhale to soften and fold in.

Bend the knees.

Plant the palms,
step it back, Plank Pose.

Just find a soft,
easy sway here.

Just kind of 
turning on the core.

Waking up the muscles 
of the abdominal wall.

Finding your center.

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

look forward and 
slowly lower all the way down.

Good, press into 
the tops of the feet.

Inhale, rise up. Cobra.

Exhale to soften 
and fold back down.

Curl the toes under.

Inhale in, exhale, 
press all the way up.

Top of a push-up.

And then send it back,
Downward Facing Dog.

Alright, here we go.

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

Exhale, shift it forward.

Step it all the way up.

Squeeze the inner 
thighs to the midline.

Inhale, we rise up strong,
high lunge.

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

Get your center underneath you,

big beach ball up 
and overhead, lots of space.

Inhale in.

Exhale, use that 
contraction of the navel in,

strong core to slowly take
the left fingertips forward,

right fingertips back.

Beautiful.

Breathe deep.

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

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

Right fingertips down, left
fingertips up towards the sky.

Front knee stays bent.

Beautiful. Inhale in here.

Exhale. Listen carefully.

Stay connected to your center.

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

Ground through that back foot.

Excellent, relax your shoulders.

Control your breath here.

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

reach right fingertips 
all the way up and back.

Inhale in here.

And then exhale the cartwheel

all the way back 
down to your lunge.

Left hand comes to the earth and

inhale reach 
right fingertips to the sky.

Big breath.
Let it lift you.

Lift up from the pelvic floor.

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

Plant the palms, 
step the right toes back.

Belly to Cobra or Chaturanga
to Upward Facing Dog here.

Use your inhale 
to open your heart,

open your mind.

Use your exhale to 
make your way back,

Downward Facing Dog.

From Down Dog, anchor 
through the right heel,

inhale, lift the 
left leg up high.

Exhale, shift it forward.

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

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

High lunge.

Find your center, 
control your breath.

Inhale, reach all the way up.

Exhale to twist.

Navel draws in, 
hug the low ribs in.

Left fingertips back, 
right fingertips forward.

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

Here we go.

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

Big breath here.
Inhale.

Exhale, navel draws in.

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

Pivot on the back foot.

Nice wide stance.

Control your breath.
You got it.

Inhale, lengthen 
through the crown.

Keep that front knee bent.
Here we go.

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

Peaceful Warrior.

Nice, long, beautiful neck.

Take a deep breath 
in here, stretch.

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

Right hand presses 
into the yoga mat,

left fingertips 
reach for the sky.

Big breath.

And exhale all the way 
back down to the earth.

Plant the palms, 
step the left toes back.

Inhale to look forward,
shift forward.

Exhale, lower to 
the belly or halfway.

Inhale to Cobra or Up Dog.

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

Take a deep breath in.

And a long breath out.

Tuck the chin.

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

You got this.
Here we go.

Crown of the 
head reaching forward.

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

and then bring them back.

Toe tap the left 
toes off the yoga mat.

Then bring them back.

To the right.

And to the left.

To the right and left.

Keep it going for ten.

You got it.
Nine, breathe deep.

Eight.

Seven.

Six, you got it.

Five.

Four.

Three.

Two and finish it up on the one.

Awesome.
Slowly lower to the knees,

send the hips back,

draw the fingertips towards 
your toes and melt down,

Child's Pose.

Listen to the 
sound of your breath.

Feel how it moves you.

Then slowly reaching 
the fingertips forward.

Carving a line with 
the nose to look forward

and dragging the heart forward.

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

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

Preparing for a Bridge Pose.

Take your time getting there,
grounding through all four

corners of the feet, 
knees up towards the sky.

Snuggle your shoulder blades
underneath your heart space.

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

palms kissing into Mama Earth.

Here we go, peeling,
from the tailbone,

so start at the tail,
peeling up.

Hip points towards the sky,
shins forward.

Nice, long, smooth,
deep breaths here.

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

Shoulder blades 
kiss closely together.

Shins forward.

Chest to chin, chin to sky.

Breathe. Chest to chin.

Chin to sky.

And one more time, breathe.

Lift chest to 
chin and chin to sky.

Excellent, 
slowly begin to release.

Nice and slow, 
nice and slow, nice and slow.

From here, walk the 
soles of the feet together.

Knees wide.

Left hand comes to the
heart, right hand to the belly.

Tuck the chin to lengthen
through the back of the neck.

Take a deep breath in.

And a long breath out.

Deep breath in.

And a long breath out.

Last one, deep breath in.

And long breath out.

Beautiful.

Now let your 
breath be easy here.

Close your eyes, 
let gravity do the work.

Let the nutrients of 
your practice settle in.

Then we'll take the fingertips
to the outer edges of the legs.

Draw the knees together and

we're gonna rock up and 
down the length of the spine.

Can have a little fun here.

Little playfulness.

Maybe the toes rock 
back into a Plow Pose.

Maybe not.

Eventually, we'll rock all the 
way back up to a nice seated

posture and we're gonna 
bring the palms together,

rub them together quickly here,
creating a little bit of energy,

a little bit of heat.

Let it get a little faster 
and a little faster

and a little faster.

And then bring your 
hands to the chest here,

feel the warmth of your hands.

Inhale in.

Exhale to relax the shoulders.

Then gently slide your 
fingertips to your shoulders.

Open the elbows left to right.

Deep breath in.

Exhale, twist to your left.

Inhale to center.

Twist to your right.

We're gonna keep 
going back and forth.

You can start to 
pick up the pace here.

Syncing up with your breath.

This is how we're 
gonna end practice today.

So nice and easy.

Moving back and forth,
left to right.

Keep it going for five.

Four.

Three.

Two.
Back to center on the one,

thumbs come up to the third eye.

We sit up nice and tall.
Take a deep breath in.

And exhale, relax 
the shoulders down.

And one more time, big inhale.

And exhale to bow.

Thank you so much for sharing

your time and your 
energy with me today.

Namaste.

(upbeat gentle music)