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- Hey everyone welcome to True,

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your 30 day yoga journey.

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It's day 11 and it's heaven.

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It's the day that we officially

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stop pushing and forcing

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and learn to soften.

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Let's get started.

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(lighthearted music)

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Hey, hey, hey, alright.

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Let's begin seated today.

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You're gonna bring your
left heel in to start.

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And your right heel in to follow.

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And you can lift your hips up

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on a blanket or block

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if you need a little lift as always.

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And as always,

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just take your time getting settled in

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even if that ever means

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pausing the video to get sorted.

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So you really want to get in the habit

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of setting yourself up for greatness.

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Meaning setting yourself up

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to really make the most of your practice.

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And as you begin to get settled in here,

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think of our theme today,

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our thread soften.

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See if you can find places,

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or maybe it's not a specific place,

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but it's just energetically
you need to chill

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and soften and relax.

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Let's start to do that now

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by taking a nice, big inhale in.

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And a long exhale out.

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Let's return to this idea

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to extending the exhalation.

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So inhale in.

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And lengthening the exhale out.

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Cool one more time.

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Awesome.

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Left hand to the earth.

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Right fingertips to the sky.

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Big inhale to reach up.

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Exhale.

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Inhale to reach up.

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And exhale sink and softening.

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One more time.

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Inhale to reach up.

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And exhale.

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Back through center.

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Take it on to the other side.

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Inhale the reach up.

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Exhale to soften.

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Inhale to reach up.

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Exhale to soften.

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And one more time.

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Inhale.

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Exhale.

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Awesome.

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Come on back to center.

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Now we're going to walk the fingertips

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forward now.

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Forward forward.

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And you're going to come on to
the palms or the forms here.

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Now I'll start to activate

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the tops of the thighs down

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so we have this action in the legs.

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And we start to open up
through the right hip.

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And then you're just gonna
find soft, easy movement here.

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So you can sway on the forms,

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you can sway on the palms.

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It's too much,

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you can sway on the fingertips here.

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Really paying attention to the sensation

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in that right hip.

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Alright then use the
palms to press back up.

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You're gonna actually
grab your right ankle now.

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Right foot.

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And we're gonna take it

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and we're gonna bring the right foot

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into the left hand

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and we're just gonna hold this leg here

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and rock gently side to side.

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If you need a little more stability,

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you can extend the left leg out more.

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And you're gonna rock side to side

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keeping it soft and easy.

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You should feel awesome

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after all the amazing work

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you've been doing on your mat lately.

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And then be sure to take
it front to back here.

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Nice and active and the feet.

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And after you've taken it a little bit

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side to side

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and front to back,

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we'll let it cross over

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the top of the left leg.

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And if your leg was out,

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go ahead and bring it back in.

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Then really important to stay

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active in the feet here.

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Soften easy in the upper body.

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Take one more breath.

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And then you're gonna actively okay,

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pick your foot up and help it out.

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Yay.

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And then bring the right heel in,

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left heel in.

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We're gonna do the same
little ditty on the other side

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starting with the right side.

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Inhale all the way up and over

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working in threes.

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Inhale.

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Exhale.

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Inhale.

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Exhale.

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Inhale.

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Exhale.

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Focus on the sensation of what's going on.

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Great, come back to center.

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Inhale.

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Exhale.

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And the other side,

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big stretch with your big breath.

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And exhale.

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Inhale.

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Exhale.

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Keep listening.

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One more, inhale.

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And exhale.

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Awesome, come back through center.

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I'm gonna take the fingertips to the earth

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nice and slow.

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Walking, crawling it forward.

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Forearms, palms,

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check it out and then find

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a soft sway from left to right.

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So completely

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stepping away from the rigidity

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of a structured-formed practice today

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and really taking advantage

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of soft easy movement

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to explore and unlock

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maybe some parts of the body that

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need tending to.

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So cool beans.

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If you go to a lot of yoga but,

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if we keep stretching the same muscles,

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what happens?

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They get weak.

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You are weak.

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That's an inside joke

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between a friend of mine and I.

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Okay.

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Let's come on out of it

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pressing into the palms nice and easy.

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Stacking up through the spine.

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Beautiful.

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And now we'll grab the left foot

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with the right hand.

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Capture it.

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Active in both legs.

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And then same thing.

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You're gonna cradle the left leg here.

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And rock a little

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front to back

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and side to side.

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Now if you want a little more stability,

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extend that right leg.

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And keep breathing.

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If this is your first time
cradling your leg baby,

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whoo.

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Welcome to the club.

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And then after you've taken a moment

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to find some movement

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front to back

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side to side,

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you're gonna cross your left ankle

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over the top of the right thigh.

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If your right leg was out,

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try bringing it back in.

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And essentially we're coming into

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what is known as a fire log pose.

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But it's super vital and important

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that you keep your feet active

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and your breath strong

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so here we go.

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Breathe in deep.

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And as always,

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if you're not able to
come into this shape,

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you're gonna breathe deep and navigate

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your body and space

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in the best way you know how.

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That's really what this is all about.

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Alright keep the toes active.

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You're gonna grab your left foot,

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actively lift and help it up

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out of the pose.

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Cool then we're gonna release

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and we're going to come

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into all fours.

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Nice and easy.

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And you're gonna move into cat cow.

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Starting with the traditional structure

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of inhaling dropping the belly.

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You're gonna exhale

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and you're rounding into the spine.

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And then in your own time,

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you can begin to veer
off the railroad tracks.

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And find a softness,

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a fluidity if you will

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maybe bumping the hips side to side.

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Maybe go front to back.

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So a little time to explore.

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Shine a little light in the dark places.

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Begin to wake up the body.

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And in particular,

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the spine.

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Great, don't decide where it ends.

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So keep it going.

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And we're going to meet

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in a downward dog,

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but you're going to take your time

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getting there and really get there

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in a way that feels good for you.

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So if you notice your urge is just to go,

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okay downward dog,

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next thing.

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Just notice that and take your time.

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What's the rush?

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Soft and easy.

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And when you get there,

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it doesn't stop.

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The exploration continues.

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Soft, easy movement.

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You might try picking up one palm

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and then the other.

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And then slowly we'll,

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just gently with no big
three-legged dog today.

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We're just gonna lift the right leg

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and step it all the way up

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into a nice low lunge.

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Then as we've done before,

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you're just gonna find
soft, easy movements.

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Sway left to right here.

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Checking in with your alignment.

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Your foundation.

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And then the next time you
shift to your left palm,

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go ahead and raise your right fingertips

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high up towards the sky.

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Deep breath in.

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Press away from your yoga mat.

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Inhale and then exhale to release.

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Fabulous.

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Inhale.

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Look forward and exhale.

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Pull the right hip crease back.

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Now bring your right hand in

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towards your left.

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And you're gonna call both these hands out

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as you rock onto your right foot.

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And now you're in a low lizard.

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Amazing, right?

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Soft easy movement here.

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Or soft little sway.

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You gotta keep up with the breath.

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The soul part of your yoga.

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That works both ways,

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soul and sole.

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Great then inhale the look forward.

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Check it out.

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Exhale gonna take the right foot,

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cross it over towards the
left side of your mat.

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And then come slowly.

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Sink slowly into your pigeon.

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Inhale lift your chest,

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your heart

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and exhale soft and then bring it down.

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Soft sway from side to side.

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Active toes, active feet.

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Surf the waves.

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If you feel a little rigid or stuck

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or uncomfortable,

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trust me.

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Trust yourself.

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Trust the video.

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00:11:41,230 --> 00:11:42,919
And then slowly press back up

287
00:11:42,919 --> 00:11:43,990
nice and easy.

288
00:11:43,990 --> 00:11:45,167
Activate through the core.

289
00:11:45,167 --> 00:11:46,232
We're gonna press up.

290
00:11:46,232 --> 00:11:48,815
Come back through to all fours.

291
00:11:52,102 --> 00:11:53,458
And then same thing.

292
00:11:53,458 --> 00:11:54,675
Find a soft easy movement.

293
00:11:54,675 --> 00:11:56,090
You can do a little cat cow.

294
00:11:56,090 --> 00:11:57,238
And when you're ready,

295
00:11:57,238 --> 00:11:58,511
you're gonna direct your way

296
00:11:58,511 --> 00:12:00,107
all the way up to your downward dog.

297
00:12:00,107 --> 00:12:01,242
And again,

298
00:12:01,242 --> 00:12:02,960
take this time to

299
00:12:02,960 --> 00:12:04,603
explore through a couple breaths.

300
00:12:04,603 --> 00:12:06,044
Maybe lifting the palms

301
00:12:06,044 --> 00:12:07,294
a couple times.

302
00:12:08,513 --> 00:12:10,207
Definitely peddling it out

303
00:12:10,207 --> 00:12:13,290
through the feet, the knees and legs.

304
00:12:14,943 --> 00:12:17,443
This exploration's gonna serve

305
00:12:18,869 --> 00:12:21,286
our standing practices later.

306
00:12:22,949 --> 00:12:25,032
So just relish and enjoy.

307
00:12:27,803 --> 00:12:28,760
And nice and easy,

308
00:12:28,760 --> 00:12:31,626
we're gonna bring that
left foot all the way up.

309
00:12:31,626 --> 00:12:34,376
You're gonna lower the back knee.

310
00:12:35,816 --> 00:12:38,232
And fine nice, easy movement.

311
00:12:38,232 --> 00:12:40,565
Left to right a little sway.

312
00:12:45,106 --> 00:12:47,322
And then the next time
you sway to the right,

313
00:12:47,322 --> 00:12:48,806
right hand comes down.

314
00:12:48,806 --> 00:12:50,198
Back to the left hip crease

315
00:12:50,198 --> 00:12:52,529
and slowly reach up towards the sky.

316
00:12:52,529 --> 00:12:54,311
Press away from the yoga mat

317
00:12:54,311 --> 00:12:55,563
or find that expansion

318
00:12:55,563 --> 00:12:56,773
if you're really good.

319
00:12:56,773 --> 00:12:59,901
If you embody it with breath.

320
00:12:59,901 --> 00:13:02,774
And then bring it all the way back down.

321
00:13:02,774 --> 00:13:04,730
Inhale look forward.

322
00:13:04,730 --> 00:13:08,121
Straighten through that front leg.

323
00:13:08,121 --> 00:13:10,082
And then bring the left
hand over to the right.

324
00:13:10,082 --> 00:13:12,815
And then let's crawl it forward

325
00:13:12,815 --> 00:13:15,065
into our nice, easy lizard.

326
00:13:16,885 --> 00:13:17,973
And when I say easy,

327
00:13:17,973 --> 00:13:19,134
I'm not trying to say,

328
00:13:19,134 --> 00:13:21,980
oh this should be easy for you man.

329
00:13:21,980 --> 00:13:23,865
Just encouraging,

330
00:13:23,865 --> 00:13:25,604
reminding you

331
00:13:25,604 --> 00:13:26,888
to keep it easy.

332
00:13:26,888 --> 00:13:29,138
To not create more hardship

333
00:13:32,441 --> 00:13:34,669
if you don't need it.

334
00:13:34,669 --> 00:13:36,923
Aint that a good reminder.

335
00:13:36,923 --> 00:13:39,362
Alright one more breath.

336
00:13:39,362 --> 00:13:42,039
Then let's cross the left foot over

337
00:13:42,039 --> 00:13:43,956
coming into our pigeon.

338
00:13:47,579 --> 00:13:48,412
Inhale.

339
00:13:50,159 --> 00:13:52,326
And exhale to soften down.

340
00:13:56,494 --> 00:13:58,167
Now this time close your eyes

341
00:13:58,167 --> 00:13:59,548
and really relish

342
00:13:59,548 --> 00:14:01,315
little soft easy movement.

343
00:14:01,315 --> 00:14:03,065
Keep the toes active.

344
00:14:08,375 --> 00:14:10,047
You've probably heard it before,

345
00:14:10,047 --> 00:14:13,467
we tend to store a lot of emotion

346
00:14:13,467 --> 00:14:14,467
in the body.

347
00:14:18,266 --> 00:14:19,683
So pay attention.

348
00:14:29,351 --> 00:14:32,058
And then nice and easy when you're ready.

349
00:14:32,058 --> 00:14:33,531
Press into the palms.

350
00:14:33,531 --> 00:14:35,856
Bring it on back up.

351
00:14:35,856 --> 00:14:38,013
Light a gentle fire in the belly.

352
00:14:38,013 --> 00:14:39,744
So you're moving from a place of connect.

353
00:14:39,744 --> 00:14:41,404
And we're gonna come all the way back

354
00:14:41,404 --> 00:14:42,487
to all fours.

355
00:14:45,232 --> 00:14:46,950
And then from here,

356
00:14:46,950 --> 00:14:48,651
take a little cat cow variation.

357
00:14:48,651 --> 00:14:49,855
We're gonna inhale

358
00:14:49,855 --> 00:14:50,935
drop the belly

359
00:14:50,935 --> 00:14:52,185
open the chest

360
00:14:52,185 --> 00:14:53,214
and exhale.

361
00:14:53,214 --> 00:14:55,964
Send the hips back nice and slow.

362
00:14:56,943 --> 00:14:58,230
Inhale.

363
00:14:58,230 --> 00:14:59,729
Come align with the nose.

364
00:14:59,729 --> 00:15:00,812
Move forward.

365
00:15:02,132 --> 00:15:04,473
And exhale send it back.

366
00:15:04,473 --> 00:15:05,655
Now keep it going

367
00:15:05,655 --> 00:15:06,892
moving with your breath.

368
00:15:06,892 --> 00:15:08,370
Inhale try to find that wave

369
00:15:08,370 --> 00:15:09,453
in the spine.

370
00:15:18,771 --> 00:15:19,677
Awesome.

371
00:15:19,677 --> 00:15:21,346
And then the next time
you're in child's pose,

372
00:15:21,346 --> 00:15:22,381
stay there.

373
00:15:22,381 --> 00:15:23,381
Get snuggly.

374
00:15:25,279 --> 00:15:26,669
Close your eyes.

375
00:15:26,669 --> 00:15:28,586
Inhale lots of love in.

376
00:15:31,040 --> 00:15:33,282
And exhale lots of love out.

377
00:15:33,282 --> 00:15:35,615
Soften the skin of the face.

378
00:15:36,821 --> 00:15:38,704
Soften the forehead, the jaw,

379
00:15:38,704 --> 00:15:39,621
you got it.

380
00:15:49,121 --> 00:15:51,364
Surrendering to that which

381
00:15:51,364 --> 00:15:53,281
is beyond your control.

382
00:15:54,230 --> 00:15:56,032
You can take a moment here as we wrap up

383
00:15:56,032 --> 00:15:58,615
to just feel a deep connection.

384
00:15:59,564 --> 00:16:02,564
Maybe consider how many human beings

385
00:16:05,423 --> 00:16:06,590
are practicing

386
00:16:10,114 --> 00:16:11,281
this together.

387
00:16:13,254 --> 00:16:16,004
The diversity among those people.

388
00:16:17,255 --> 00:16:19,005
And the power that we

389
00:16:22,155 --> 00:16:25,393
rediscover when we take the time

390
00:16:25,393 --> 00:16:26,226
to soften

391
00:16:28,303 --> 00:16:29,803
and stop fighting.

392
00:16:40,614 --> 00:16:42,739
Cool press into the tops of the feet.

393
00:16:42,739 --> 00:16:44,739
And slowly rise back up.

394
00:16:46,427 --> 00:16:48,142
You can sync back unto the hips.

395
00:16:48,142 --> 00:16:51,725
Or you can come to a
nice comfortable seat.

396
00:16:53,312 --> 00:16:54,395
Awesome work.

397
00:16:59,134 --> 00:17:01,256
Bring the palms together.

398
00:17:01,256 --> 00:17:03,652
(gentle music)

399
00:17:03,652 --> 00:17:04,759
When you're ready.

400
00:17:04,759 --> 00:17:05,662
Here we go.

401
00:17:05,662 --> 00:17:06,557
Big inhale.

402
00:17:06,557 --> 00:17:08,557
Thumbs to the third eye.

403
00:17:09,765 --> 00:17:12,098
May we always see the truth.

404
00:17:13,396 --> 00:17:14,229
Inhale.

405
00:17:15,789 --> 00:17:17,289
And exhale to bow.

406
00:17:19,610 --> 00:17:20,443
Namaste.

407
00:17:24,776 --> 00:17:27,359
(upbeat music)