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- Hi everyone and 
welcome to TRUE,

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your 30 day yoga journey.

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It's Day 24 and we're 
headed back down to the floor.

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Wear something extra 
cozy and comfy for this easy,

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breezy, be kind 
to yourself practice.

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(uplifting music)

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- Alright my darling friends,
go ahead and grab a blanket or a

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towel if you have one 
today so you can sit up on it,

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just lift the 
hips up a little high.

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And then allow your hands to
rest gently in your lap and

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sit up nice and tall 
when you're ready.

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Pause the video if you need to

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grab a little 
padding to sit up on.

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So, we have a 
quick practice today.

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Dropping a good 
amount of the poses.

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We'll pick 'em up tomorrow.

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To kind of hone in on this

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idea that by 
merely showing up you

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are showing 
yourself a very, very

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beautiful grand act of kindness.

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So close your eyes and 
begin to notice your breath.

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Sit up nice and tall.

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And be kind to yourself today.

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It's a little restorative
practice to help you feel good.

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And if you're like, 
"Oh man, bummer

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"because I have so much energy."

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Well then, we can tend to 
that after this video ends.

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But see if you can really just
use today as a little gentle

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moving meditation 
to focus on the power

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of being kind to yourself.

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We can consider 
this with our thoughts,

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our actions, the movement, 
the way we move.

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And today it's also 
intended to serve

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as a little day off from 
being on your hands.

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Give your joints a little rest,
let your muscles soften

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and relax a bit.

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And then we'll pick up tomorrow
with our awareness practice.

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So see if you can just sit 
with your breath here

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for a moment or two longer.

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Notice where your mind goes, 
where your thoughts go.

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And then, start to bring your
attention more and more to the

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sound of your breath, 
anchoring your mind

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in the sound of your breath.

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Uniting the mind and the body

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in this moment 
just the best you can.

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And you might already start to
notice how your mood or your

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energy begins to change 
when you just stop

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(laughs) doing things.

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And often, taking a day off or
taking some time to just be with

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yourself and to be still and
be with your breath is really,

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really valuable and sometimes

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more valuable than

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a fast paced workout, 
a really sweaty yoga class,

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a ton of vinyasa.

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Just allow your

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body to feel at ease here.

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Your systems to 
kind of smooth out,

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become less frayed.

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These types of practices often

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bring you the energy that you

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need to actually get to
those other things eventually.

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So we'll take one more
quiet moment here in Sukhasana,

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just seated nice and tall.

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And then begin 
to open your eyes,

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you're just gonna take the left
hand to the earth and the right

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fingertips up and 
over for a big stretch.

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Take a deep breath in.

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And then exhale, 
come back to center

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and take it to the other side.

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Inhale, big stretch.

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And then one more 
time to each side,

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inhale, reach.

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Exhale, come back to center.

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Inhale, reach.

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And exhale, come back to center.

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Awesome.

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From here, you're gonna 
send the legs out long.

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Still seated up on 
your blanket or block

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or towel.

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And when you get there,
reach the arms up and overhead.

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Bend your knees as much as you
need and you're gonna drape your

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belly over your thighs.

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Inhale in, and exhale, drop
your chin to your chest here.

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Allow the weight of 
the head to relax down.

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You're just gonna listen to
the sound of your breath here.

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Nice, cooling, 
calming pose and shape.

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Kinda getting out of
that fight-or-flight mode.

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This practice is also gonna
leave you nice and refreshed and

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motivated for 
tomorrow's practice.

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And this might be the most
difficult day for some people.

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It's hard to 
slow down, to chill.

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But I know you can do it.
Just do your best.

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And then take one more inhale
in here and as you exhale,

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slowly release and you're gonna

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come all the way 
on to your back.

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And you can use your 
blanket or towel as a pillow.

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So pillow the head 
with your blanket or towel.

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And then when you're ready,
we're gonna hug the knees into

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the chest, scoop the tailbone up
so your lower back becomes nice

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and cushion-y with the floor.

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And then interlace 
the fingertips, squeeze.

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And if you want here you
can rock gently side to side,

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massaging the back body.

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Now continue to listen 
to the sound of your breath.

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You got this.

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Paying attention to the breath.

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Letting it wash over you each
breath is really different,

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like a wave.

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No one wave is the same.

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Just breathe and listen.

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Some will be deep, 
some will be shallow.

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You'll get distracted 
but just keep coming back.

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Then go ahead and 
place the left foot down.

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You're gonna reach the 
right toes up towards the sky.

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If the leg doesn't 
straighten, that's okay.

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But you're gonna 
point and flex, point and flex

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so it can be bent here.

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Nice and easy, 
just pointing and flexing.

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And then you'll 
interlace the fingertips,

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bring them behind the 
thigh or behind the shin.

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And we're gonna breathe here
keeping the shoulders relaxed.

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Big stretch.

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We'll release that.

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Bring the right 
foot to the earth.

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Send the left toes up high.

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The same thing, 
we'll point and flex.

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Just allowing the blood to
flow opposite direction here.

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Great for circulation.

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Nice to just have 
a day on the back,

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feeling the support 
of your yoga mat.

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You can imagine it, 
I like to image it

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rising up to meet my spine.

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And then same thing, we'll
interlace behind the thigh here

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or behind the shin 
or you can even hold on

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to your pant or your short.

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Of course, we know 
a tie or a yoga strap

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is also very helpful here.

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You're gonna breath deep here,

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listen to the sound of your breath.

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Nice, deep inhalations

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and really long exhalations.

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No pushing or forcing here, just
nice and easy as you stretch.

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Good, then take 
a deep breath in.

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Exhale, release.

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Left foot comes to the earth.

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Now, we're gonna bring 
the feet as wide the yoga mat.

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Allow the knees to fall in.

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Now you're gonna bring 
your left hand to your heart,

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excuse me, your right hand to
your belly and everything should

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be able to relax here.

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So you shouldn't be 
holding your legs up.

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Just allow the 
knees to fall together.

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We soften through the belly,
soften through the bowl of the

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pelvis here and close your eyes.

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Once again, listen to 
the sound of your breath.

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Inviting the mind to quiet.

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The nervous system

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to calm, to soothe.

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Nice, then we're 
gonna release the hands,

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press up off the toes and you're
gonna reach toward the inner

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arches of the feet 
and you're gonna start

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to massage your feet here.

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So we're opening 
up through the hips.

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If it's too much, you can 
do one foot at a time,

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in the hips but by now we might

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be open enough to try to do both

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feet at the same time.

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And if not, it's 
just an easy adjustment,

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one foot down.

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So start to massage the 
arches of the feet here.

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Breathe deep as you open the
hips and again feel that support

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in your back body.

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Be kind to yourself, 
continue to breathe deep.

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Pop your toes, now rub 
the tops of your feet.

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Yes!

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And then we're gonna end with a
Happy Baby so you're gonna grab

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the outer edges of your feet and

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slowly kick the 
feet up towards the sky.

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Nice and easy, 
lengthen the tailbone.

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Actively reach it towards 
the front edge of your mat.

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And then you can take any
movement that feels good here or

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nice, steady stillness 
and just allow your breath

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to move you here.

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Allow your hamstrings 
to get a little sunshine.

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Take stock, 
notice where you are today.

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No toxic thoughts.

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Remember the 
power of your thoughts,

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how they

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help cultivate,
dictate your experience in life

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and your 
perception of all things.

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Ooh, yes and one 
more big inhale here.

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Feel your belly rise 
as you breathe in

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and then as you 
breathe out, release.

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You're gonna 
windshield wiper

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the legs a little 
back and forth.

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Allow your arms to 
open gently at your sides.

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Windshield wiper the legs.

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Great work.

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Creaky old floor, what's up?

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You're gonna extend 
the legs out long.

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Take anything, any last little
movement here that you like,

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that feels good.

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Make sure your heels are at
least as wide as your yoga mat,

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maybe a little wider 
today as you take up space.

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And then the same 
thing with the arms.

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If you're really zipped up here
see if you can give yourself a

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little room to take up space.

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And then tuck the chin slightly,
lengthen through the back of the

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neck and inhale 
lots of love in

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and exhale lots of love out.

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Breathe with me now.

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Inhale lots of love in.

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Feel it, feel everything 
and exhale lots of love out.

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One more time, 
big inhale, lots of love in.

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And exhale, lots of love out.

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Let this practice be a
reminder for you to

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remember the 
importance of being kind.

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Really, truly 
kind with yourself,

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to yourself, in 
conversation with yourself.

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Don't be so hard on yourself.

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You're amazing, 
you're doing your best.

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I know it.

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Let's bring the palms together.

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And as you're ready, lift 'em up
high up towards the third eye.

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Namaste.

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(uplifting music)