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- Hello and welcome to TRUE,
Your 30 Day Yoga Journey

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it's day 22,

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and we are focusing 
on the power of release.

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Let's get started.

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(uplifting music)

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Okay, pals, 
let's begin lying down.

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Come onto your back

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inhale right away, 
lots of love in.

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And as you exhale

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release the day thus far.

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Release any attachment to
the results of this practice,

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this journey

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and allow yourself,

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I know this is gonna 
ruffle some feathers

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but allow yourself to just be.

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Just be in the moment here.

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Hands are gonna 
come to the belly.

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And we're gonna start to 
gently deepen the breath.

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And there is such power when
we really just allow ourselves

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to be present with what is.

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Through this 
practice we start to feel

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more liberated, day by day,

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every time we 
show up on the mat.

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Every time we wake up

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for another 
experience in this lifetime.

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So whether you have 
something that you're needing

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to let go of

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or if you just want to 
practice making that easier,

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that relationship to just 
being present in the moment

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today's release practice

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should leave you 
feeling really, really good.

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Nice and slow we're gonna peel
one knee up, then the other,

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then nice and slow we're 
gonna scoop the tailbone up

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so the lower back's 
really cushioned on the mat,

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really flush with the mat,

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and then bring your knees up,

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give yourself a hug.

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You've been 
working hard, doing awesome

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so nice and easy just 
take a couple moments here

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to release any 
tension in the lower back,

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any stress in the shoulders,

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anything that might 
have collected in the body

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or manifested, 
use this moment here

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as you rock gently side to side,

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breath a little deeper

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to find what feels good.

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You here me say it a lot,

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let go of that 
which is not serving you.

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Some might say, 
"How, how do I do that?"

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So through regular 
practice we're able to explore

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the how.

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And the trick is just by 
being present with what is.

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Not letting it control you.

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Alright, and as you're 
ready we'll peel the nose

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up towards the knees

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finding that nice, 
long round in the spine,

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keep your shoulders relaxed.

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We start to squeeze, 
engage and massage

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the internal organs and 
the muscles of your core

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and then slowly release,

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send the legs out long.

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And now you're gonna 
press into your heels,

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toes up towards the sky

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then take a deep breath in,

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inhale, reach the 
arms up and overhead,

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hold that big beach ball 
up and overhead.

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Then exhale, 
hug the lower ribs in

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and you're actually 
gonna do an SH sound

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out through the mouth.

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So we'll take a deep breath in

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and as you exhale, SH sound.

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Keep it going

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and as you do this 
feel that contraction,

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navel drawing in, 
the shoulders begin to open.

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We empty, empty, 
empty everything out.

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Then big inhale again,

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feet are active, 
thigh bones are drawing down.

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Here we go, SH sound.

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As you breathe out.

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(shushing)

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Navel contracts 
drawing down slowly,

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we empty, empty, 
empty, empty out all the air

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and so your next inhale 
is just naturally buoyant

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and beautiful.

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(breath inhaling)

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And one more time my 
friends, catch the wave,

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here we go.

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(shushing)

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Beautiful, then 
float the arms down,

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take a deep breath in

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and as you exhale we're 
gonna hug the knees back up,

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one more time,

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cross one ankle over the other

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and you're gonna 
rock front to back,

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massaging up and down 
the length of the spine.

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Then after a couple
rock-and-roll moments

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you're gonna come all the way
up and through to all fours.

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Then we're gonna bring 
the two big toes together,

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knees wide.

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And we're gonna turn 
the fingertips around

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to face your body here

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and if this 
stretch is too intense

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you're just gonna walk 
the knees a little closer

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to your fingertips.

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Otherwise walk them on back,

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press into your fingerprints,

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get ready for the 
lion's breath of a lifetime,

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a big release here, 
inhale to drop the belly,

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look forward, 
stay here as you exhale,

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tongue out and gaze up.

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Tongue out, gaze up.

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One more time, deep breath in.

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Lion's breath, tongue out.

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(breath exhaling)

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Gently release the hands,

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palms come forward.

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Walk the knees underneath you,

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curl the toes under, inhale

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and exhale.

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Send it up and back,
Downward Facing Dog.

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Peddle it out,

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upper arm bones rotate out

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away from the ears.

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Stretch it out, 
continue to breathe.

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Then inhale to look forward, 
bend the knees

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and exhale to make 
your way to the top.

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Find your Forward Fold,

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and here we're gonna 
let any stress or tension

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we might be carrying 
around with us today,

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just let it slip off, 
brush it off your shoulders,

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shake the head loose.

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Let go of any worry,

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any problems unsolved.

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The best way to tend 
to those things anyway

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is by being really 
present and conscious

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so go ahead and let 
them slide off for now

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so that you can do your practice

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and feel your best 
when you step off the mat.

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When you feel your best
you're able to do your best,

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live your best. (chuckles)

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Tuck the chin, 
press it into the feet

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and let's roll it up.
Nice and slow.

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And stand up nice and tall, 
Mountain Pose.

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Feet are hip width apart,

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if they are not go 
ahead and step them

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hip width apart.

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Then here we go a little dance.

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Stick with me,

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inhale, reach for the sky.

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Exhale, slow and 
steady here to start.

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We're gonna bring the belly down

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to the tops of the thighs

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and throw the 
fingertips back behind you.

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Now press on all four 
corners of the feet firmly,

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inhale, reach for the sky.

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And exhale, slow, 
find that wave,

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belly comes to the thighs.

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Fingertips, toss it back.

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Now we'll pick it up a bit,

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big inhale to reach up,

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exhale to toss it back.

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Inhale to reach up.

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Exhale, toss it back.

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Inhale, big breath in,

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reach up, exhale, 
toss it back, sharp exhale

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and then keep it going.

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Inhale, reach, 
exhale, let something go.

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Inhale, reach, 
exhale, let something go.

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Do you feel a little silly here?

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Then let go of our inhibitions
as you toss it back.

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Inhale to reach for the sky,

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exhale to toss 
it back, you got it.

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Inhale, reach,

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exhale, toss it back, 
one more time.

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Inhale, reach,

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(breath exhaling)
beautiful, now this time

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inhale, reach, 
capture something,

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bring it back 
down to your heart.

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Awesome, if you 
watched me do that alone

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then you're in trouble.

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Then notice the effects of that.

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And bring the feet 
together, really together,

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nice work.

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Interlace the fingertips,

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go ahead and 
catch your right knee.

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If you need to 
walk to something here

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you can use a wall or a chair,

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a hard surface to 
catch your balance.

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You're just gonna 
rotate the right ankle one way

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and then the other.

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Then we're gonna drop that,

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catch the left knee, 
nice and easy.

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Squeeze and lift, 
catch your balance.

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Rotate one way 
and then the other.

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Beautiful, then bring the
feet back to hip width apart.

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You're gonna bring the hands
to the tops of the thighs.

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Inhale in, look forward, 
drop the belly,

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stick your butt out.

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And then exhale 
lion's breath, tongue out.

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(breath exhaling)

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Inhale in, look down

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then lift the chin, 
gaze up, tongue out, exhale.

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(breath exhaling)

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One more time, 
look down, chin to chest,

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roll it up, last one,

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lion's breath, inhale,

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tongue out.

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Awesome, straighten the legs,
inhale, reach for the sky.

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And exhale, Forward Fold 
all the way down.

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Inhale, lifts you up halfway,

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exhale to let something go.

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Forward Fold.

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Great, walk the feet together.

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Keep a little bit of 
space between the heels.

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Great, then bend the 
knees and the hips back,

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inhale, reach forward.

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Chair Pose, Utkatasana,

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exhale, toss it back, 
nice and slow.

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Belly to the tops of the thighs,

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fingertips reach back, 
inhale, reach forward.

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We're not gonna 
do a lot of these.

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Exhale, send it back, last one.

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Inhale to reach forward,

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maybe you drop your 
bum in space a little more.

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And then exhale to 
reach back, beautiful.

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Now slowly begin to release,

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straighten the legs, 
hands come to the earth.

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Great, plant the palms, 
step the right toes back

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then step the left toes back.

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Inhale to look forward,

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exhale to slowly bring 
the right hip to the ground

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and we're gonna stay here,

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breathing deep.

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Gorgeous, one more breath.

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Then use your core connection,

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we're only gonna do this twice,

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so nice and slow
to come back to center

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and then send it 
to the other side.

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Big stretch, big release.

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Great, then bring 
it back all the way,

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Plank Pose, inhale.

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Exhale, lower all 
the way to the belly.

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Inhale for Cobra,

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exhale to release.

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Press up to all fours or Plank

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and then back to 
Downward Facing Dog.

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Peddle it out.

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Inhale to look forward, 
bend your knees.

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Exhale to make 
your way to the top.

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Use an inhale to lift halfway

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and an exhale to fold.

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Inhale to reach for the sky, 
big breath, big stretch.

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Exhale, hands to heart.

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Lift the corners 
of the mouth slightly

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and here we go again.

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Walk the feet hip width apart.

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So there's a 
real opportunity here,

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take it or leave it.

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Big inhale to reach for the sky,

260
00:11:46,139 --> 00:11:48,841
sharp, audible exhale as you
bring the belly to the thighs

261
00:11:48,841 --> 00:11:50,506
and toss it back.
(breath exhaling)

262
00:11:50,506 --> 00:11:52,211
Inhale to reach,

263
00:11:52,211 --> 00:11:53,446
exhale.

264
00:11:53,446 --> 00:11:54,480
Inhale, reach,

265
00:11:54,480 --> 00:11:56,549
come on now, exhale.

266
00:11:56,549 --> 00:11:58,251
Inhale, reach,

267
00:11:58,251 --> 00:11:59,652
exhale.

268
00:11:59,652 --> 00:12:01,287
Inhale, reach,

269
00:12:01,287 --> 00:12:02,956
exhale, come on you got it.

270
00:12:02,956 --> 00:12:04,090
Inhale,

271
00:12:04,090 --> 00:12:05,391
exhale.

272
00:12:05,391 --> 00:12:06,926
Inhale,

273
00:12:06,926 --> 00:12:08,261
exhale,

274
00:12:08,261 --> 00:12:09,729
inhale,

275
00:12:09,729 --> 00:12:10,563
exhale,

276
00:12:10,563 --> 00:12:12,265
last one, inhale,

277
00:12:12,265 --> 00:12:13,533
exhale.

278
00:12:13,533 --> 00:12:15,568
Inhale, reach up,

279
00:12:15,568 --> 00:12:18,571
exhale, hands to heart, 
capture it.

280
00:12:18,571 --> 00:12:22,408
Capture it, 
walk the feet together.

281
00:12:23,643 --> 00:12:25,378
Really together,

282
00:12:25,378 --> 00:12:28,514
zip up and then shift 
your weight to your left foot.

283
00:12:29,749 --> 00:12:32,585
Now you can repeat the 
catching here of the knee

284
00:12:32,585 --> 00:12:34,621
or we're gonna 
move into Tree Pose.

285
00:12:35,755 --> 00:12:38,024
So you're tree for 
today can be different

286
00:12:38,024 --> 00:12:40,059
even if you can get 
your heel all the way up here

287
00:12:40,059 --> 00:12:43,429
maybe today it's softer, 
maybe it's chiller.

288
00:12:45,331 --> 00:12:46,492
Breathe deep.

289
00:12:52,105 --> 00:12:55,427
Then take a big inhale 
in here, lift your chest

290
00:12:55,427 --> 00:12:57,944
and then exhale to slowly switch

291
00:12:57,944 --> 00:13:02,148
with finesse, with grace, 
find it on the other side.

292
00:13:03,950 --> 00:13:05,218
Nice and easy,

293
00:13:06,986 --> 00:13:09,922
so anchoring the 
brain in this moment

294
00:13:09,922 --> 00:13:11,317
with the breath.

295
00:13:11,317 --> 00:13:14,661
(breath inhaling)

296
00:13:16,396 --> 00:13:18,164
Great, inhale to lift your heart

297
00:13:19,298 --> 00:13:21,534
then exhale to release,

298
00:13:21,534 --> 00:13:23,269
inhale, reach for the sky.

299
00:13:24,303 --> 00:13:26,339
Exhale, rain it down.

300
00:13:27,840 --> 00:13:29,275
Feet together, really together,

301
00:13:29,275 --> 00:13:30,877
a little bit of 
space between the heels,

302
00:13:30,877 --> 00:13:32,979
inhale, reach forward.

303
00:13:32,979 --> 00:13:35,915
This time exhale, 
send the fingertips back,

304
00:13:35,915 --> 00:13:38,351
pause here, you can stay there

305
00:13:38,351 --> 00:13:39,919
or we're gonna draw the navel up

306
00:13:39,919 --> 00:13:42,021
and slowly begin 
to lift the heels.

307
00:13:44,223 --> 00:13:46,225
Drinking Bird or Hummingbird,

308
00:13:46,225 --> 00:13:50,293
again, this pose 
requires you to be present.

309
00:13:50,293 --> 00:13:51,631
Nothing like 
a balancing posture

310
00:13:51,631 --> 00:13:53,586
to really invite you

311
00:13:53,586 --> 00:13:56,736
to be really present.

312
00:13:56,736 --> 00:13:59,138
Reach the fingertips back,
drop the hips a little more.

313
00:13:59,138 --> 00:14:02,975
Inhale, and then exhale, 
release the heels,

314
00:14:02,975 --> 00:14:04,310
Forward Fold.

315
00:14:06,098 --> 00:14:07,814
Inhale, halfway lift,

316
00:14:09,115 --> 00:14:11,284
exhale, fold.

317
00:14:11,284 --> 00:14:13,119
Bend the knees, plant the palms,

318
00:14:13,119 --> 00:14:14,187
step the right foot back,

319
00:14:14,187 --> 00:14:15,354
step the left foot back.

320
00:14:15,354 --> 00:14:17,690
Inhale to look forward,

321
00:14:17,690 --> 00:14:19,726
exhale to lower all 
the way to the belly.

322
00:14:22,895 --> 00:14:26,332
Great, from here we're 
gonna come onto the elbows

323
00:14:26,332 --> 00:14:27,700
and then nice 
and easy you can even

324
00:14:27,700 --> 00:14:29,335
interlace the fingertips here.

325
00:14:29,335 --> 00:14:31,170
You're gonna bend 
both of your knees,

326
00:14:31,170 --> 00:14:32,538
toes up towards the sky.

327
00:14:32,538 --> 00:14:33,940
And then nice and slow,

328
00:14:33,940 --> 00:14:34,941
it should feel really good,

329
00:14:34,941 --> 00:14:37,543
you're gonna 
windshield wiper the toes,

330
00:14:37,543 --> 00:14:39,011
back-and-forth.

331
00:14:39,011 --> 00:14:41,447
We're massaging 
the tops of the thighs,

332
00:14:41,447 --> 00:14:43,049
the quads.

333
00:14:43,049 --> 00:14:46,052
The hip creases, 
creating a little release there,

334
00:14:46,052 --> 00:14:47,386
it should feel really good.

335
00:14:48,855 --> 00:14:51,090
Keep breathing, 
you gotta bring the breath.

336
00:14:53,326 --> 00:14:55,294
Out with the old, 
in with the new.

337
00:14:55,294 --> 00:14:56,729
So every time you breathe in,

338
00:14:56,729 --> 00:14:59,365
nice fresh breath, 
every time you exhale

339
00:14:59,365 --> 00:15:01,601
is an opportunity 
to create more space

340
00:15:01,601 --> 00:15:06,305
for a new opportunity, 
a new joy, a new love,

341
00:15:06,305 --> 00:15:08,074
new job.

342
00:15:08,074 --> 00:15:10,777
Our pet's heads are falling off.

343
00:15:10,777 --> 00:15:12,945
(laughs)

344
00:15:12,945 --> 00:15:16,082
And then we'll 
come back to center,

345
00:15:16,082 --> 00:15:18,518
walk the knees in 
line with the hips.

346
00:15:18,518 --> 00:15:19,585
This is our last little bit

347
00:15:19,585 --> 00:15:21,087
and then we're gonna call it,

348
00:15:21,087 --> 00:15:22,021
so here we go.

349
00:15:22,021 --> 00:15:23,923
Walk the elbows right 
underneath the shoulders,

350
00:15:23,923 --> 00:15:26,702
knees in line with the hips.

351
00:15:26,702 --> 00:15:29,462
Palms pressed into 
the earth or interlaced.

352
00:15:29,462 --> 00:15:31,164
Inhale to look forward,

353
00:15:31,164 --> 00:15:33,733
exhale, tuck the chin, 
lift the hips up high.

354
00:15:33,733 --> 00:15:34,967
Breathe deep.

355
00:15:34,967 --> 00:15:36,969
Forearm Plank.

356
00:15:36,969 --> 00:15:39,038
Building strength and stability

357
00:15:39,038 --> 00:15:42,909
we got this, zipping up 
from the upper abdominals

358
00:15:42,909 --> 00:15:45,645
and the lower belly drawing
energy in towards the center

359
00:15:45,645 --> 00:15:47,947
of our body, of our being, 
we're here for five,

360
00:15:47,947 --> 00:15:50,983
breathe deep, four, three, two,

361
00:15:50,983 --> 00:15:53,586
lower to the knees or 
take the hips up high,

362
00:15:53,586 --> 00:15:55,454
Dolphin Pose.

363
00:15:56,389 --> 00:15:58,691
Lower to the knees or 
take the hips up high,

364
00:15:58,691 --> 00:16:00,493
Dolphin Pose.

365
00:16:00,493 --> 00:16:02,261
Take a deep breath in,

366
00:16:02,261 --> 00:16:05,968
if your hips are up high
slowly lower them to the knees

367
00:16:05,968 --> 00:16:10,503
and everyone press up 
and swing the legs around.

368
00:16:11,871 --> 00:16:14,006
And we're gonna 
come to Cobbler's Pose

369
00:16:14,006 --> 00:16:15,875
which is where 
we're gonna end today.

370
00:16:20,246 --> 00:16:22,215
So sit up on a blanky or a block

371
00:16:22,215 --> 00:16:23,482
or a towel if you need to here

372
00:16:23,482 --> 00:16:25,751
and you're gonna 
grab the ankles to start.

373
00:16:26,752 --> 00:16:27,820
And then you're 
gonna take your thumbs

374
00:16:27,820 --> 00:16:28,855
to the arches of the feet

375
00:16:28,855 --> 00:16:32,558
and just start to 
peel away any tightness

376
00:16:32,558 --> 00:16:34,293
or tension here in your foot.

377
00:16:35,728 --> 00:16:37,930
And then you can 
take your eyes down

378
00:16:37,930 --> 00:16:39,298
to the soles of your feet

379
00:16:40,366 --> 00:16:43,836
and if you can 
breathe nice, long, smooth

380
00:16:43,836 --> 00:16:47,173
deep breaths here as 
you massage your feet.

381
00:16:51,521 --> 00:16:52,712
And just notice 
how you're feeling,

382
00:16:52,712 --> 00:16:53,746
notice what comes up.

383
00:16:55,281 --> 00:16:56,515
And if it's like nothing,

384
00:16:56,515 --> 00:16:58,117
you're drained, that's cool too.

385
00:17:04,457 --> 00:17:07,487
Then from the arches, 
massage your toes,

386
00:17:07,487 --> 00:17:09,070
sit up nice and tall.

387
00:17:18,436 --> 00:17:20,239
Then in a couple 
more cycles of breath

388
00:17:20,239 --> 00:17:22,675
you can massage the ankles.

389
00:17:22,675 --> 00:17:24,977
You can find stillness,

390
00:17:24,977 --> 00:17:26,913
massage the achilles.

391
00:17:37,723 --> 00:17:39,425
And then when 
you feel satisfied,

392
00:17:39,425 --> 00:17:42,295
close your eyes, we're all
gonna sit up nice and tall.

393
00:17:43,429 --> 00:17:47,683
Find that dance, 
that balance of lift

394
00:17:47,683 --> 00:17:49,835
and ground, light and dark.

395
00:17:51,270 --> 00:17:53,839
The two polarities

396
00:17:56,509 --> 00:17:58,577
and somewhere between that dance

397
00:17:58,577 --> 00:18:01,147
you reside still and steady.

398
00:18:03,549 --> 00:18:04,784
Unattached.

399
00:18:20,266 --> 00:18:21,667
Great, on your next breath,

400
00:18:21,667 --> 00:18:24,704
take an inhale 
to lift the chest up

401
00:18:24,704 --> 00:18:27,063
and use an exhale to 
bend the elbows left to right,

402
00:18:27,063 --> 00:18:29,475
send your heart forward, 
round through the spine,

403
00:18:29,475 --> 00:18:30,843
draw your chin to your chest.

404
00:18:30,843 --> 00:18:32,095
We bow.

405
00:18:33,913 --> 00:18:35,915
Listen to the 
sound of your breath here

406
00:18:37,650 --> 00:18:41,854
and then use this moment 
here to have a quick little

407
00:18:41,854 --> 00:18:44,323
conversation with your soul.

408
00:18:44,323 --> 00:18:45,658
Is there something in your life

409
00:18:45,658 --> 00:18:48,427
you need to consider letting go?

410
00:18:50,196 --> 00:18:52,365
Something that 
really is not serving

411
00:18:52,365 --> 00:18:53,566
the purpose that it once served

412
00:18:53,566 --> 00:18:55,801
'cause we change, 
we're constantly changing.

413
00:19:04,477 --> 00:19:08,214
And then slowly press down 
through the sits bones,

414
00:19:08,214 --> 00:19:10,449
hips get heavy 
and we'll rise back up

415
00:19:10,449 --> 00:19:11,584
nice and slow.

416
00:19:13,252 --> 00:19:14,654
Don't take this 
moment for granted,

417
00:19:14,654 --> 00:19:18,124
take a deep breath in, 
exhale out through the mouth

418
00:19:18,124 --> 00:19:19,959
release the arms.

419
00:19:19,959 --> 00:19:21,927
Hands come to the 
knees, we'll draw them in

420
00:19:21,927 --> 00:19:23,496
towards the center.

421
00:19:23,496 --> 00:19:26,232
Just come to a nice seat here.

422
00:19:28,634 --> 00:19:30,669
Whew, draw the palms together.

423
00:19:30,669 --> 00:19:33,272
I'm awesome, you're awesome.

424
00:19:33,272 --> 00:19:34,340
We're awesome.

425
00:19:37,043 --> 00:19:38,310
Let it go.

426
00:19:39,678 --> 00:19:41,080
We practice and 
then we let it go.

427
00:19:41,080 --> 00:19:43,249
Just know that it 
all resides in here.

428
00:19:45,785 --> 00:19:47,920
Just being present, listening

429
00:19:50,356 --> 00:19:52,124
that's more than good enough.

430
00:19:53,993 --> 00:19:54,994
Have an amazing 
rest of your day.

431
00:19:54,994 --> 00:19:57,115
I love you so much.
I'll see you tomorrow.

432
00:19:57,115 --> 00:19:59,031
Bring the thumbs 
up to the third eye.

433
00:19:59,031 --> 00:20:00,132
Take a deep breath in.

434
00:20:01,300 --> 00:20:02,601
And we exhale to bow.

435
00:20:03,536 --> 00:20:04,612
Namaste.

436
00:20:05,604 --> 00:20:09,175
(uplifting music)