- Hello, everyone, and welcome to Home, your 30-day yoga journey. It's Day 26. Keep. Let's get started. (upbeat gentle music) Alrighty, my friends welcome back. Let's start in a nice, comfortable seat of your choice. Thank you so much for being here. Let's take a deep breath in right away. As always, remembering to use that exhale to soften, relax the shoulders down. Close your eyes, if you like here. Just taking a moment for yourself to slow down. As you're ready just find a soft sway here in the spine. Again, remembering to use your tools, use that inhale to find a gentle lift wherever it feels right. And use your exhale to find a softening, a relaxing the shoulders down. Just becoming more aware of those areas in which you feel tight or tense. Alright, and then left hand's gonna come to the earth. We're gonna send the right fingertips all the way up and then take a nice side body stretch here, continuing to gently deepen the breath. And then come all the way back through center and take it to the other side. Continuing to deepen the breath. And then back to center. We're gonna come to all fours and just continue this soft, easy movement. Breathing deep. Can sway the hips a little left to right. (floor creaks) What's up creeky old floor? And then you can also (laughs) start to find your spinal flexion moving through Cat-Cow. But continuing to explore any other movement that might feel good within the structure. So growing that practice. Getting in the habit of keeping the things that work for you. And gaining the awareness to notice the things that are not working for you, maybe choosing to let them go. So why do we hold on to certain things, certain habits, practices, ways of being that don't really serve us? So today considering that. Keep what makes you happy and consider moving along that which doesn't serve. Alrighty, from Tabletop Position find a nice, long, beautiful spine. So really reaching the crown of the head forward. Tail back. When you're ready, inhale, extend the right leg out long. Right toes can be on the earth. If you want to light up a little fire in the belly, we'll start to lift off. Can keep the right toes on the earth here to start or we'll lift off. Dialing the right pinky toe down. Press in to both palms evenly. Inhale in here. Lift your heart space between your shoulder blades so just nice lift up through the upper back body. And then exhale, bring that right foot all the way up and through, walk the left knee back. Here we are in our nice low lunge. Just take a second here to feel it out. Maybe you widen your stance a bit. Maybe we start to find the inner support system, lifting up through the pelvic floor. As you're ready, interlace your fingertips, bring them to the top of the right thigh. We're gonna pull the right hip crease back to lift us up. Inhale in here. Nice and tall, head over heart, heart of her pelvis. Exhale, sink in. Beautiful, inhale in again. Exhale to release the fingertips to the earth. You're gonna come to the left side of the mat. Alright, listen carefully. From here, right foot's gonna stay planted. We're gonna take the left toes and bring them over towards the right side of the mat. Shift your center back a bit here. We're gonna walk the fingertips all the way along the left side of the mat and all the way to the back here as we turn the right toes in as if you were in Warrior II. Little Gate variation here. Left hand presses into the earth, right fingertips are gonna cross all the way across the chest and reach up towards the sky. Inhale in here. Deep breath. Exhale long, long, long. Inhale fully. And elongating the exhale. Great, inhale to reach a little higher. Wiggle the right fingertips. Exhale to bring it all the way back down. And you're just gonna trace your steps back all the way to that nice low lunge. Nice and slow. Great, when you get there curl the left toes under. Inhale, lift the left knee, look forward. Then exhale, plant the palms, step it to Plank. You got this. Strong Plank. Great, reach the heels back. Crown forward. Find that sits bone to heel connection. So the legs are strong here, engaged. Then just ask yourself, are there areas in which you're working harder than you need to do? Do you need to keep that? Low belly draws in. We got this for three. Stick with it for two and lower the knees Tabletop Position on the one. Awesome work. Here we go. Kicking the left toes out. Extending through that left leg. You can keep the left toes on the ground or we can start to lift off. Return to your breath. Inhale, lift the left leg a little higher maybe if it's lifted off the ground and then everyone exhale, bring it all the way up and through. Step the left foot all the way up. Walk the right knee back. Coming into our nice low lunge. Breathe deep here. Just check it out. There's no need to rush. Then interlace the fingertips, bring 'em to the top of the left thigh, pull the left hip crease back to lift you up. Head over heart, heart over pelvis here to start. Big breath in. Keep that inner support system, that lift up from the pelvic floor. That support that awareness through the midline. And when you're ready, you can exhale, sink into that front leg, front hip a little deeper. Great, take the hands bring 'em to the right side of the mat. Keep the front foot planted as you take the right toes over towards the left side of the mat. And we're gonna slowly continue this journey, walking the hands all the way back, all the way, all the way back. Got excited. Turn the left toes in. Right hand comes to the earth. Left hand all the way across the body, across the chest and up towards the sky. So, again, back leg is turned in just like Warrior II. We're pressing into the outer edge of that back foot to keep this left leg super strong. Neck is nice and long. You can gaze straight ahead or all the way up. Take a deep breath in. Fill the lungs. And a long breath out. Really empty, empty, empty. One more. You got this. Big inhale. Extend your exhale. Good, inhale. Reach a little higher. Wiggle the left fingertips. And with a little bit of grace, nice and easy, bring it back down as you exhale. Just trace your steps all the way back to that nice low lunge. Frame your left foot. And when you're ready, curl the right toes under, lift the right knee, inhale to look forward. Exhale to plant the palms and step that left foot back. Plank Pose or Half Plank. You can lower on to the knees here. Alright, inhale to look forward, shift forward. Exhale to lower all the way to the belly with control. Press into the pubic bone, press into the tops of the feet. Drag your hands in line with the rib cage. Squeeze those elbows in. Here we go. Inhale, lift up Cobra. Exhale to soften and bow. Again, inhale, lift up, Cobra. And exhale to soften and bow. Do one more. With your breath, find that heart opener. And again, are we working harder in this shape than we need to be? Keep what works. Let go of what doesn't serve. As you're ready, release slowly again with control. We'll curl the toes under. Press up to all fours or Plank Pose, your choice. Deep breath in. Exhale to Downward Facing Dog. Take a couple moments here to find what feels good, to really pedal it out. Again, nice, full inhalations, long exhalations today. See if you can really extend the length of your breath in and out. Then bend the knees, inhale to look forward and exhale to make your way to the top, nice and easy. Take a moment here to breathe deep in standing Forward Fold. And then when you're ready, bend the knees, tuck your chin and slowly roll it up. Stand up nice and tall. Today own it. Whatever that means to you. Own this Mountain Pose. Don't be shy. Inhale, lift the heart just a bit. Exhale, relax the shoulders a lot. On your next inhale, reach for the sky. Exhale, bend the knees, Forward Fold all the way down. Inhale, halfway lift, lengthen through the crown. Exhale to soften and fold. Bend the knees, plant the palms, step once look back then the other. Plank Pose or Half Plank. Getting stronger, you got this. Inhale, look forward, shift forward. Exhale, lower all the way to the belly. Inhale, rise up, Cobra, your version. And exhale to soften, float it down. Alright, curl the toes under. Press up to all fours or to Plank. You're in charge. Take a deep breath in. And exhale to Downward Facing Dog. On your next inhale, lift the right leg up high. Three-Legged Dog. Exhale, shift forward, step at all the way up. Here we go with the breath, inhale. Straighten both legs, reach for the sky. Back heel is lifted. Exhale, bend your front knee, twist to the right. Nice and slow. Sink down low. You got it. Inhale, come all the way back up. Straighten the legs back through center. And nice and easy, opening to the left, Warrior II. Good, sink low. Drop your center. Back toes turned in. Relax your shoulders, keep breathing. Good, on your next inhale, straighten both legs. Reach the right fingertips all the way up and back. Big stretch. And then listen carefully. Keep the legs strong, legs straight. We're gonna slowly begin to tip like a teapot, sending the hips back, right fingertips forward. Triangle Pose. Send the right fingertips down. Use your training. All of this work we've done with the center, draw the low belly in, hug the low ribs in. Strong spine here. Lots of awareness from crown to tail as we send the left fingertips up high. So from center, stay connected to that midline. Inhale in. Exhale, slowly float the left fingertips down. Bend generously through that right knee. Come all the way back to frame your right foot. Then from center, you got this. You're gonna rock the legs a little bit. Step that back foot up halfway. Here's our Pyramid Pose. Take a deep breath in here, you got it. On an exhale, lift the back heel. Maybe lift the back toes. Lifting the back foot all the way up, standings splits. So you can keep the big toes on the ground working here, just lifting the heel. Maybe you just lift it up for a second. Lift it up for a second. Maybe in time we work to stand fully on all four corners of that right foot and maybe in time you work to bring the hands behind the right calf. Just giving options, calf. Right calf. Inhale in here wherever you are. Exhale to come back to your nice low lunge. Inhale in, again to look forward. Get light on the fingertips. And exhale, plant the palms, step the right toes back and move through of a vinyasa. Belly to Cobra, Chaturanga to Upward Facing Dog. Keep what makes you happy. Let go of what doesn't serve. We'll meet in Downward Facing Dog. When you get there, take a nice, I love your breath in. Big, big, full loving breath in. And exhale, long, loving breath out. When I say "I love you breath," I just mean put some feeling into it. Yeah? Alright, here we go. On the next inhale, lift the left leg up high. Claw through the fingertips. Exhale, shift it forward all the way, step it up. Inhale, reach the fingertips towards the sky. Straighten both legs. We're lifting the back heel. Lift, lift, lift. And then exhale, bend the front knee. Slow, gentle twist to the left. What's up? Beautiful, inhale back to center, straighten both legs. Lift up from the pelvic floor. Strong legs. Here we go. Slowly opening to the right, Warrior II. Strong legs. Pull the pinkies back, sink deep into that front knee. Beautiful. Press into the outer edge of that back foot strong. Engage your right inner thigh. Then here you go, reaching left fingertips forward, up and back I'm gonna straighten through the front leg, Reverse Triangle. Send left fingertips all the way back. Create space, then try to maintain this length in the left side body as we tip it forward. Hips bump back. We reach the left fingertips forward, eventually down. Strong legs here as they work to reach. Right fingertips up towards the sky. Maybe it's better for me today to keep the right hand on the waistline. So you can play. Triangle Pose. Keep that lift up from the pelvic floor. Keep that navel drawing in and up. Uddiyana Bandha. You got this. Nice, conscious, beautiful neck here. Inhale in. Exhale, float the right fingertips down. Soften through that front leg. Fingertips frame the left foot. We pivot on the back foot. When you're ready, find that gentle rock here and step the right foot about halfway up. Find your Pyramid Pose. Then when you're ready, lift up from the left hip crease, start to shift forward. And we're just gonna play here. Maybe that back heel lifts just a little bit. Maybe the whole leg lifts a lot. Playing in standing splits. Maybe the hands come behind the calf one day. Again, we can work with the big toe on the ground. And I hope, I think you are based on everything we've done thus far, but we're really paying attention to actually this standing leg, not this lifting leg. Really using our practice, our training to find strong foundation to learn and grow. Keeping what works and letting go of what doesn't serve. Inhale in wherever you are. Let's take an exhale to step it all the way back. Woo. Then inhale to look forward. We're alive on the fingertips. And exhale to plant the palms, step it back, belly to Cobra or this time maybe Chaturanga to Upward Facing Dog. Using your inhale to open your heart. And using your exhale to send it up and back, Down Dog. Great, inhale in here. Exhale to empty it out. Inhale to look forward and exhale to make your way to the top. Inhale to lengthen. Nice, flat back position. And exhale to let it all go. Great, from here fingertips come to the mat. We're gonna walk the feet is wide as the yoga mat. And soft and easy, just drop your center down, down, down. Coming into nice yogic squat. Now activate your breath here. If the heels don't come down, no worries. Let's make this work for you. Breathe deep. Not gonna be here long. Keep the fingertips of the palms on the earth for stability or bring the palms together and use your elbows to press, actively press the legs out, the knees out, and then squeeze the legs into the elbows. Building that strength from within. This incredible awareness that runs up and down the spine. Where all the intrinsic muscles and everything start to work as one moving part, one complete self versus all these separate parts. Right? All these separate units. Take one more deep breath in here. You're doing great. And then exhale, release the hands or slide the fingertips behind you, wherever you are. And nice and slow, we're gonna come to our backs. Nice and slow. Nice and slow. If you want to engage the core to roll down nice and slow maybe that's something you keep on the agenda today. If not, if you're just like (hums negatively) then let it go. Go ahead and extend the legs out long when you get there and take a big stretch. Should feel really good. Inhale, reaching the arms up and overhead. Check in with your amazing body. Spread the fingertips. Inhale, lots of love in. Wiggle the toes. Exhale, lots of love out. So can we like hang on? (laughs) Can we keep paying attention to what's working and what's not? What feels good and what does not? Keep showing up so that we can provide ourself the ample time to simply pay attention and notice. Go ahead and flip the hands down if you haven't already. If there's any movement here, you want to take, a little gentle twist or hugging of the knees in, maybe a Happy Baby, maybe a shoulder stand or a Plow, go ahead and take it now. Otherwise, join me in a little bit of stillness here, relaxing the weight of the body into the earth. Often the first thing on the agenda to go is this time for yourself. The small but important moments you carve out for self care. It's through this journey, Home, and this commitment that we've made together that I really feel the importance. I'm reminded of just how beautiful and important it is for us to keep this appointment with ourself. Daily. When you're ready, inhale, bring the palms together and let's bring the thumbs right up to that third eye. We end this ritual by taking a deep breath in. And honoring that we both kept this appointment today. Let's whisper Namaste. (upbeat gentle music)