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- Hey, everyone,
welcome to True,

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your 30 day yoga journey.

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You better
believe it, it's day 15.

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Let's fly.

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(light music)

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Okey-doke, my friends,
let's begin on all fours.

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As always, take
your time getting there.

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Be really considerate with
the way you place your hands,

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your knees, your feet

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and then find
length through the neck

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so you can take
your eyes off the video

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and bring your gaze down.

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Find length through the neck

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and you're gonna actively begin

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by drawing the
shoulders away here

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and as we've done before,

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really press away from the
yoga mat to lift the front body

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to meet the back body here,
that idea of drawing energy up

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by pressing away from the earth.

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Sweet then take
a deep breath in 

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and a long breath out.

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Take a deep breath in,
curl the toes under

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and exhale, lift the knees,
let them hover for a quick five,

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four, three, two,
soft landing on the one,

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knees come to the earth, we
press into the tops of the feet

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and now dropping the
belly to open the chest.

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Take it nice and slow
here really stretching it out.

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Try to find a little joy
as you move with your breath

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cat-cow.

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Soft, easy movement.

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Tap into a little joy is
sometimes a little bit easier

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some days than
others so just do your best

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to feel really,
really amazing and proud

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that you're here at all,
showing up for yourself,

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believing in
yourself and your self-worth,

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so much so that you
would take this time.

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You rock.
Let's come back to center

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and you're gonna
bump the hips to the left

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and then slowly turn your gaze

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to look towards the
bottom right corner of your mat.

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Feel free to come up on the
fingertips here or on the fists

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if your wrists
need a little break

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then you get a big stretch
through the side body here.

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Lengthen, lengthen and
then come back to center.

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Inhale and exhale,
bump the hips to the right.

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Turn to look towards
your bottom left corner.

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Big breath in.

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Exhale to come back to center

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then we're gonna
curl the toes under

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and send the hips back just
to stretch through the feet.

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You can give the hands a
break by walking 'em forward

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stretching through
the fascia of the foot.

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Keep a lot of
awareness here in the shoulders

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so nice, beautiful neck

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and then one more
cycle of breath here

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and see if you can really
press into your pinky toes

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even if they don't
quite reach the earth

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and if you want just for fun,

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you can lift the palms here,

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tent the palms so you can,

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when I say tent the palms,
it's like you're pitching a tent

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putting a pole in
the center of your palm

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then tug back
with the shoulders,

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press into the pinky toes

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and then release, awesome work.

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Downward Facing Dog,
here we come with the breaths.

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So big inhale hearkening
back to your soften practice,

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lift it up nice and easy.

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Taking a couple
breaths here to do your thing.

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Find support from
within, stretch it out.

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Let go of any thoughts
that might be distracting you.

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Give yourself this time and
space to explore with your body.

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After all, that's
why we're here, mates.

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Alright, when
you feel good here,

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inhale, look
forward, bend the knees

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and exhale, step to the top.

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Clasp the elbows,
slight bend in the knees

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or maybe a generous bend
and you're gonna hang here

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for a couple breaths

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letting the blood flow

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 to the head,

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breathing deep, letting
go of any stress or tension,

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relaxing through the jaw

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and then we'll
release the arms,

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tuck the chin from where?

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Your center.

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Engage and slowly
begin to press into the feet

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and roll it up.

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And then lots of
awareness from head to toe

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as you stand up nice and tall.

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Head to toe.

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Couldn't help myself.

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And right away today,

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we're going to take
the fingertips back,

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start to open up
through the pecs, the chest,

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maybe your shoulders
are a bit sore or tight

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from the work you've been doing

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and we're gonna send the
fingertips back palms down

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and if you need a little more,

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you can interlace the
fingertips as we've done before

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but see if you can
imagine pressing your palms

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if they're out on
an imaginary surface

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so it's not just out.

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We're creating a little
resistance as we've been doing,

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drawing energy up
from the pelvic floor

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and you know it, it's
my girl Kate on the boat.

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Take one more breath and try
to bring your pinkies together,

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your elbows
together a little bit more.

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Feel that
stretch and then release.

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Inhale, reach for the sky.

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Exhale, down you go.

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Enjoy the ride.

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Here we go,
inhale, halfway lift.

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Exhale, fold.

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Try to find something new.

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Bend the knees,
fingertips come to the mat.

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We'll slide the right toes
back and lower the right knee.

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On a big breath in, sweep
the arms forward up and back

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and then you're gonna
take a big breath in here.

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Smile just a little bit

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and then slowly on the
exhale bend your elbows

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and send your fingertips back.

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Wings, there's a theme here.

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Hope you caught on.

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Then you're gonna pull
the pinkies together,

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lift the chest.

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Inhale and then
exhale all the way back.

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From here, plant the palms.

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Pyramid variation,
you're gonna lift the hips up,

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straighten through both legs.

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Back heel is lifted rather
than down in the traditional.

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So you're gonna
lift that back heel,

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slight microbend
in that left knee

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and then you're gonna
pull the left hip crease back

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and feel free to
take that left thumb

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so you can feel that
sensation especially if it's new

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and pull up hugging that
left thigh bone, the femur,

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up into socket there.

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Now, notice if
your thoughts have gone,

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oh, I'm not flexible
enough or I'm too tight

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and then just be really
conscious of your self-talk here

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at the halfway mark.

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So important.

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Awesome then we're
gonna bend both knees,

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look forward,
inhale and then exhale.

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Very simply step it back up.

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Beautiful.

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Forward Fold.

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Inhale, halfway lift.

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Exhale, fold.

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Now, bend the knees,
fingertips come to the earth

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and we slide the left toes back.

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Lower the left knee, sweep
the arms forward up and back.

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Take a deep breath in here,
lift the corners of the mouth

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just slightly and then
exhale, bend the elbows,

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send the fingertips back.

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Airplane arms.

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Pull the pinkies
together, inhale again

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squeezing your thighs into
line and then exhale, release.

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Here we go,
lifting the hips up high.

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You can walk that back foot
in just a bit if you need.

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We're gonna keep
the heel up today.

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So hugging the right hip
crease in, pyramid variation.

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Tug the shoulders away

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just like we did in the
beginning of this practice.

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So lots of length and space.

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Breathe, breathe, breathe.

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Sweet then bend that
front knee, look forward,

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bend the back
knee and here we go.

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With your breath,
inhale in and exhale.

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Simply step that back
foot up to meet the front.

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Forward Fold.

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Beautiful, inhale
lifts you up halfway

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and exhale to release.

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Inhale to reach for
the sky, big stretch

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so big, big, big, big breath

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and then exhale, hands to heart.

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Nice work,
inhale, reach for the sky.

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Exhale, down you go.

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Inhale, halfway lift,
start to warm it up.

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Exhale, fold.

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Slide the right toes back.

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Lower the right knee.

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Inhale, reach for the sky.

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Exhale, bend the elbows,
send the fingertips back.

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This time, option to
lift the back knee up maybe.

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So if you come
up and you're like,

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okay, that's a little
too much for me today,

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soft landing right
back down to the earth.

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It's all good.

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If you are lifted,
really reach your back heel

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towards the
back edge of your mat

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then see if you can
shift that front knee

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over the front ankle
and not too far ahead

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then draw the
shoulder blades together.

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Inhale, look forward, everyone

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then exhale, you're gonna
slowly straighten that front leg

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and from here, come
into your pyramid variation

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then draw the
shoulders away from the ears.

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Inhale, look forward.

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Exhale, bend your knees,
give it a rock.

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Step it all the way up.

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Forward Fold.

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Inhale, halfway lift,
your version.

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Exhale to fold.

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Bend the knees,
slide the left toes back.

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Lower your back knee down.

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Swim the fingertips
forward up and back.

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Inhale, reach, smile.

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Exhale, airplane arms.

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So all this
work we've been doing

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here in the
abdominal wall, use that here

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as you shift your heart forward.

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Front legs turned on

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and you can lift the
back knee if you like here

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or keep it down.

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If you lift it,
really stretch that left heel

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towards the
back edge of your mat

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and really lift the back knee.

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Front knee over front ankle.

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Beautiful, inhale in.

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Breathe deep, look forward.

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Exhale, release the fingertips,
straighten the front leg.

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Beautiful, keep up
with your breath here.

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Lifting, lifting, lifting.

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Great then inhale, look forward.

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Exhale, bend the
knees, find a little rock.

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Have some fun here.

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Navel draws in and up

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and that's how you
float up to the top.

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Forward Fold.

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Okay, take one more
cycle of breath here

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in your Forward Fold.

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Big inhale

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and then nice easy exhale

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and then inhale
to reach for the sky.

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Catch a wave and exhale, we're
gonna go all the way down.

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So last round here.

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Let's make it awesome.

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Inhale, halfway lift.

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Exhale, soften and release.

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Slide the right toes back.

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Option to lower or
keep it lifted here.

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As you inhale, sweep the
arms forward up and back.

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Now, find that connect.

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Squeeze and lift.

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Strong and steady.

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Big breath in.

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On your exhale, send the
fingertips back, heart forward.

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Connect to your center

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then keep your gaze forward.

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Instead of pyramid variation,
now we're gonna fly.

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Believe.
Believe in yourself.

254
00:12:26,458 --> 00:12:30,959
Believe in your uniqueness,

255
00:12:30,959 --> 00:12:33,792
your worthiness of love

256
00:12:33,792 --> 00:12:34,917
and believe you're gonna make it

257
00:12:34,917 --> 00:12:36,875
through this 30 day journey.

258
00:12:36,875 --> 00:12:38,875
Here we go, gaze forward.

259
00:12:38,875 --> 00:12:40,208
We're gonna bend both knees

260
00:12:40,208 --> 00:12:43,375
and slowly shift
forward onto that left foot.

261
00:12:43,375 --> 00:12:47,166
If you fall and need to
come back into it, fabulous.

262
00:12:48,041 --> 00:12:49,542
Open the chest.

263
00:12:49,542 --> 00:12:51,708
Dial the right toes down.

264
00:12:51,708 --> 00:12:53,959
Press into that
imaginary surface here

265
00:12:53,959 --> 00:12:58,625
to find more length
through the crown, the chest

266
00:12:58,625 --> 00:12:59,959
and now sing it with me.

267
00:12:59,959 --> 00:13:02,750
I believe I can fly.

268
00:13:02,750 --> 00:13:05,583
Just kidding, one
more breath, you got it

269
00:13:05,583 --> 00:13:07,542
and then soften
through your standing leg

270
00:13:07,542 --> 00:13:08,750
and then you're
just gonna slowly

271
00:13:08,750 --> 00:13:12,708
bring your right knee in, in,
in, squeeze, squeeze, squeeze

272
00:13:12,708 --> 00:13:16,041
like a flamingo
and then place it down.

273
00:13:16,041 --> 00:13:18,250
Forward fold, let it all go.

274
00:13:18,250 --> 00:13:19,250
Big breath in.

275
00:13:20,542 --> 00:13:22,083
Long exhale, let it go.

276
00:13:23,208 --> 00:13:24,208
Great.

277
00:13:24,208 --> 00:13:25,792
Same thing on the other side.

278
00:13:25,792 --> 00:13:29,834
Here we go, bend the knees,
slide the left toes back.

279
00:13:29,834 --> 00:13:31,417
Back knee lowered or lifted.

280
00:13:31,417 --> 00:13:33,291
Inhale to reach for the sky.

281
00:13:36,959 --> 00:13:38,417
So find the action

282
00:13:40,041 --> 00:13:42,708
and then when you're
ready, inhale, look up.

283
00:13:42,708 --> 00:13:44,667
Exhale, let's give it a try.

284
00:13:44,667 --> 00:13:47,875
Fingertips back, heart open,
connect to your center.

285
00:13:49,792 --> 00:13:50,917
Breathing deep.

286
00:13:53,333 --> 00:13:54,834
Then careful not
to rush this here.

287
00:13:54,834 --> 00:13:55,750
So take action.

288
00:13:55,750 --> 00:13:58,875
If your front leg gets a little
trembly, squeeze and lift.

289
00:13:58,875 --> 00:14:00,917
You got this.

290
00:14:00,917 --> 00:14:02,375
Strong focus.

291
00:14:02,375 --> 00:14:04,166
Strong breath.

292
00:14:05,625 --> 00:14:07,250
Bend your knees
and let's give it a go.

293
00:14:07,250 --> 00:14:08,667
Let's see what happens here.

294
00:14:08,667 --> 00:14:11,792
Lifting off and finding

295
00:14:13,750 --> 00:14:15,000
your breath

296
00:14:15,000 --> 00:14:18,708
as you soar and take flight.

297
00:14:23,375 --> 00:14:24,500
Long neck.

298
00:14:29,375 --> 00:14:31,291
You got it,
take one more breath.

299
00:14:32,875 --> 00:14:36,291
Find length, expansion,
lift your left inner thigh up

300
00:14:37,208 --> 00:14:39,166
and then here we go,
nice and in control.

301
00:14:39,166 --> 00:14:40,959
Squeeze that
left knee in, in, in.

302
00:14:40,959 --> 00:14:42,834
Bring it in,
reel it in, reel it in

303
00:14:43,917 --> 00:14:46,875
and then slowly
release the left foot down

304
00:14:46,875 --> 00:14:47,917
and let it all go.

305
00:14:47,917 --> 00:14:49,583
Awesome work, beautiful.

306
00:14:52,792 --> 00:14:53,875
Deep breath in.

307
00:14:56,041 --> 00:14:57,125
Long breath out.

308
00:14:59,708 --> 00:15:03,417
Deep breath in
and long breath out.

309
00:15:09,166 --> 00:15:10,750
Alright, now bend your knees.

310
00:15:10,750 --> 00:15:12,750
Bring your palms to the earth

311
00:15:14,583 --> 00:15:15,834
and then take
your time with this.

312
00:15:15,834 --> 00:15:17,375
It's gonna be
different for every body

313
00:15:17,375 --> 00:15:20,208
so be kind to
your body and navigate.

314
00:15:20,208 --> 00:15:21,375
You're gonna lift the heels

315
00:15:21,375 --> 00:15:25,542
and we're gonna
slowly come into a ball

316
00:15:27,166 --> 00:15:28,708
rounding through the spine

317
00:15:29,708 --> 00:15:31,959
and you're gonna use
your fingertips to walk back

318
00:15:31,959 --> 00:15:34,583
and we're gonna come into
the shape we did yesterday

319
00:15:36,583 --> 00:15:39,125
rounding through
here, your version.

320
00:15:39,125 --> 00:15:40,291
Pause.

321
00:15:42,667 --> 00:15:44,500
Let your breath soften.

322
00:15:46,041 --> 00:15:47,667
You start to relax a bit.

323
00:15:53,458 --> 00:15:55,834
And then we'll take
the feet out just a bit.

324
00:15:56,875 --> 00:15:59,417
Hands are gonna go
underneath just like we did.

325
00:15:59,417 --> 00:16:01,208
We're gonna lean
back, lift the shins

326
00:16:01,208 --> 00:16:02,583
and today we're
gonna take a mudra

327
00:16:02,583 --> 00:16:03,834
of index finger and thumb.

328
00:16:03,834 --> 00:16:04,959
We're not gonna cross the ankles

329
00:16:04,959 --> 00:16:07,667
but rather bring the
ball joint of the big toe

330
00:16:07,667 --> 00:16:08,583
and the heels together.

331
00:16:08,583 --> 00:16:10,417
You can have a little
fun here spreading your toes.

332
00:16:10,417 --> 00:16:11,625
Lift the chest.

333
00:16:13,000 --> 00:16:15,834
It's a little lotus.

334
00:16:15,834 --> 00:16:17,417
I almost said locust.

335
00:16:17,417 --> 00:16:19,291
Lotus here.

336
00:16:20,458 --> 00:16:22,875
Unfolding, we're
at the halfway mark.

337
00:16:23,917 --> 00:16:25,917
I do not think that
any of us would be here

338
00:16:25,917 --> 00:16:27,834
if we didn't believe deep down

339
00:16:28,750 --> 00:16:31,875
that we are indeed

340
00:16:31,875 --> 00:16:34,542
worthy of love

341
00:16:36,583 --> 00:16:39,291
and believe that we are unique

342
00:16:39,291 --> 00:16:43,291
and that we each have
this special unique quality

343
00:16:43,291 --> 00:16:46,166
that we have to
uncover and be honest about

344
00:16:46,166 --> 00:16:48,750
so that we can find
our meaningful contribution

345
00:16:48,750 --> 00:16:52,792
to humanity and be rock stars.

346
00:16:52,792 --> 00:16:55,125
So we'll slowly unravel.

347
00:16:55,125 --> 00:16:58,208
Come back to a nice
seat of your choice.

348
00:16:58,208 --> 00:17:01,834
So you can be here,
you can come to cross leg

349
00:17:01,834 --> 00:17:03,792
or you can come onto the knees.

350
00:17:05,417 --> 00:17:10,375
So pick a little spot to end in

351
00:17:10,375 --> 00:17:12,250
and if you wanna
come onto your back,

352
00:17:14,208 --> 00:17:15,583
the choice is yours.

353
00:17:16,917 --> 00:17:18,000
You better believe it.

354
00:17:20,625 --> 00:17:24,000
And then when you find your
seat, sit up nice and tall

355
00:17:26,875 --> 00:17:28,792
and we're gonna
turn the palms face up

356
00:17:32,000 --> 00:17:33,208
and then close your eyes

357
00:17:33,208 --> 00:17:35,834
and just notice your
breath and notice how you feel

358
00:17:37,792 --> 00:17:39,542
and the second
half of this journey

359
00:17:43,208 --> 00:17:47,375
is dynamic and
really, really fun.

360
00:17:49,625 --> 00:17:53,792
So keep showing up,
keep doing your best,

361
00:17:56,708 --> 00:17:59,750
trust your authenticity

362
00:18:02,667 --> 00:18:04,250
and find what feels good.

363
00:18:12,542 --> 00:18:14,875
When you're ready, we'll
bring the palms together.

364
00:18:14,875 --> 00:18:16,208
Seal it with a kiss.

365
00:18:16,208 --> 00:18:18,917
Kiss the thumbs
to the third eye.

366
00:18:18,917 --> 00:18:23,333
Take a deep breath in
and we bow to one another.

367
00:18:26,000 --> 00:18:27,500
Namaste.

368
00:18:27,500 --> 00:18:29,959
(light music)