- Hey everyone 
and welcome to TRUE,

your 30 day yoga journey.

It's day 26.

Be still my beating heart.

Hop into something 
comfy and let's get started.

(uplifting music)

Okay, my friends.

Let's begin today in 
a nice comfortable seat.

We're gonna begin with 
alternate nostril breathing.

So we're gonna bring it all in

with a little Pranayama today.

So no matter 
what your day is like

or your morning, 
or your evening,

or whenever you're 
practicing, we can use this

breath to really 
just come spiral

into the present moment 
and find a little stillness.

Stillness doesn't 
always mean stillness in body

although we'll play a 
little bit with that today.

It can be something 
that we strive to

return to on a 
regular basis just to

keep the inner 
ecosystem healthy.

I think you probably 
know what I'm talking about.

If you don't, shoot me an email.

No, I'm just kidding.

Sit up nice and tall.

Let's just get settled in here.

Take a deep breath in.

And as we've been 
doing, use that exhale

to actively relax 
your shoulders down.

Now the idea is 
that we kind of get

in the habit of doing 
this simple gesture of love

and then on the 
mat and then you do it

more naturally and 
it's more available

at the ready 
for you off the mat.

So it's very simple.

Just take a nice conscious
breath in and use your exhale

to consciously 
relax your shoulders down.

Great, then we're just going 
to nod the head a little bit

"Yes" and "No" but nice and slow

so you can really pay 
attention to this sensation

as you drop your chin 
down and lift your chin up.

Then bring it 
back to center and

of course take it the other way.

And as you do this, 
see if you can

activate the 
upper back body a bit.

So if you're rounding down here,

see if you can draw the 
shoulder blades together

and lift your 
heart up a little more.

Yeah, yeah!

Alright, come back to 
center and we'll begin.

You're gonna take the 
hand that you dominate with.

(laughs) That sounds wrong.

Your dominant hand, any hand.

And we're gonna plug the
right nostril with the thumb.

Take a deep breath in 
through your left nostril.

You're gonna pause at 
the top, hold your breath,

retain the breath, and then
you're gonna seal the left

nostril with your 
ring finger and then

exhale out 
through the right nostril.

And inhale 
through the right nostril.

We always pause, 
retain, switch and seal

at the top and then exhale
out through your left nostril.

Alright, here we go.

Inhale it.

Pause, seal and switch.

Exhale all the way out.

Long exhale.

Inhale.

Pause at the top, 
switch, seal, and exhale.

Inhale.

Retain the breath at the top,

seal and switch and then exhale.

Now soften your gaze.

Close your eyes 
and keep it going.

Seeing if you can 
really elongate the breath.

Keep the shoulders relaxed.

A gentle lift in the heart.

And once you 
get a little rhythm,

see if you can, 
again, close your eyes

or soften your gaze so 
you can really feel this out.

Feel the soothing effects of
this Pranayama Nadi Shodhana.

Then go ahead and even it out.

Even out right side, left side.

Then you'll release both hands
to the knees or the thighs

and take a deep breath 
in through both nostrils

and exhale out 
through both nostrils.

Just take a moment 
to find stillness.

This Pranayama practice known

to quiet or to still the mind.

Excellent for 
anxiety or just that

anxious energy.

Chaotic energy.

Awesome, then gently 
open your eyes,

we'll bring the hands together.

Bow the head to the hands 
and then let's dive on in.

We're gonna come onto 
all fours, Tabletop Position.

Take a couple rounds of 
Cat-Cow when you're ready.

Placing the hands 
and feet mindfully

and starting to really 
sync up with your breath here.

You know what to do, 
inhale, drop the belly.

Exhale around through the spine.

Use this as an 
opportunity to really

explore how 
you're feeling today.

Chances are there 
are places that might

be a little sore, a little awake

from your previous practices.

So I've said it before but
careful, no yoga robots here.

Cat-Cow, you know, 
like, use it as an opportunity

to explore and that said, 
you can go ahead

and veer off the railroad tracks
whenever you feel like it.

Bumping the hips a 
little left to right.

Checking in with the side body,

the shoulders, maybe the feet.

And then you're gonna use this

little dance 
that you've created.

Keep a mindful 
awareness in the hands.

We'll use this dance 
to slowly curl the toes

under and make your 
way to Downward Facing Dog.

Keep it going, find that flow.

As you deepen your breath, 
stretch it out.

And then you're gonna 
plant the hands mindfully.

Make sure they're 
not too narrow here but

widen the hands a bit today.

Maybe even turn 
pinkies out, thumbs towards

the front of your mat 
just a bit so you can feel

that outer rotation 
because we're gonna

come to stillness 
here as you're ready

allowing the blood 
to flow to the head

as you draw the 
navel in just a bit here.

So if you're dumping all your
energy towards your knees,

see if you can 
draw the navel in a bit

to support the back body 
and we'll find stillness here.

Let your breath move 
within this structure.

Then we'll slowly 
bend the knees.

Look forward and then 
you're gonna take baby steps,

just baby steps, tippy-toe
steps all the way to the top

so take your time getting there.

There's a bit of 
humility of course

in this transition, 
always, that I love

so don't bypass 
that awesome opportunity

to connect with that, 
always good.

And then we'll 
come to Forward Fold

at the top of the mat.

Clasp the elbows, 
rock a little side to side.

And then bend your knees,

send some extra love 
to your lower back.

Begin to listen 
with more intention

to the sound of your breath.

So really get obsessed with the

sound of your 
breath here, today.

And then release 
the arms and when

you're ready, 
you slowly roll it up.

And then go ahead 
and bring the hands

together as roll 
up into your Mountain.

And then yogi's choice, 
feet hip width apart

or really together, 
just nice conscious footing.

Toes pointed forward then you're

gonna squeeze the 
shoulders up to the ears.

Squeeze, squeeze, 
squeeze, take a deep breath in.

Then bring them up, 
up, up, around and back.

Loop the shoulders, 
lift your heart.

Tailbone lengthens down, 
you feel plugged in,

connected, active 
in the lower body.

And then we're gonna 
slowly just lift all the toes

and then place the 
toes down nice and slow.

Just a little awareness in
all four corners of the feet.

Awesome. Then we're gonna 
bend the knees, here we go,

big inhale to reach for the sky.

Now you're gonna stay here, 
open the palms,

wrap the shoulder 
blades around, and then

press through all 
four corners of the feet.

You can even lift the 
toes again if that helps.

Draw energy up from the arches.

Volcano Pose.

Draw energy in so hug the lower

ribs in and then draw energy up.

Volcano Pose.

Tuck the chin and 
then start to breath

like you love yourself here. 
Nice full, deep breaths.

And then you're gonna send your

gaze just down past your nose.

Lift the kneecaps, 
kind of engage the quads.

Tailbone lengthens down.

The body is really active here.

We're playing with reaching
and lifting and then grounding.

That stability with that ease.

Keep breathing here, you got it.

Volcano Pose.

So the energetic 
body is working here,

playing with balancing 
those two opposing energies.

Explore for one 
more breath cycle.

I know your arms 
are getting tired.

Stick with me, stick with it.

Awesome, then inhale to carve a 
line with your nose to look up.

Exhale, palms come together, 
and you're gonna bend

the knees, and slowly, mindfully
take it down through the

midline all the way 
down to your Forward Fold.

Nice. Inhale.

Halfway lift your version.

Just find length in the spine.

Tug the shoulders 
away from the ears.

And then exhale, 
soften and fold.

Great. From here, right toes 
are gonna slide all the way back

and we'll lower the right knee.

Inhale. Sweep the 
arms all the way up.

Your volcano arms, 
big stretch, big breath.

Exhale, from here, 
the navel draws in and up.

We've got this.

We're gonna lift up,
straighten the leg

and paint a wall to 
come all the way back down.

Bend that left knee, 
pull that left hip crease back.

Breathe deep and then 
on your next inhale,

take a moment to 
open through the chest

and then bow the head forward.

Then rolling 
through your left foot,

you're gonna lift the back knee.

We got this.

Inhale, high lunge, 
you can always keep it lower.

Reach the 
fingertips all the way up.

Big stretch, big breath.

You're connected.
Big volcano arms here.

And then exhale and 
release it all the way down.

Pyramid variation.

Lift up from the hips 
so lift the hips up high

and then you're gonna walk
that back foot in and option

to stick with the variation 
or bring the heel down

but you're gonna 
wanna walk it in just a bit.

Inhale.

Exhale.

Bend your back knee.

You're gonna simply step the
back foot up to meet the front.

Forward Fold.

Inhale, halfway lift, reset.

Exhale, fold.

Slide the left toes back, now.

Lower the left knee.

Inhale, sweep the arms up.

Connect.

Draw energy up, ground down.

Find your moment 
of stillness, here.

Big breath.

And then to exhale, here we go,

navel draws in 
and up, we straighten

through the front 
leg and we're gonna

paint the wall to 
come all the way down.

Then bend through that 
front knee just a bit.

Pull the right hip crease back.

Use an inhale to open, 
broaden through the chest.

And then an exhale to bow 
the head forward and down.

So drop what 
the pose looks like.

I could come here 
but I'm working with

what's going on 
in my body today.

Keep that in mind.

Take stock.

Rolling through the 
right foot when you're ready.

Lifting that back 
knee up if you like

and then here we go, big inhale

to sweep the arms 
all the way and overhead.

Find a moment 
of stillness, here.

Big breath, big stretch.

And then exhale to take it down.

Step the back foot in, 
Pyramid variation.

Or if you like, 
you can drop that heel.

Breathe deep.

Keep lifting up 
through the right

hip crease so it's pulling back.

And then bend your 
back knee and we're gonna

rock the back foot up to
meet the front, Forward Fold.

Inhale to halfway lift, 
your version.

Reset.

And exhale to fold.

Awesome. Big inhale 
to reach for the sky.

And exhale, hands to heart.

Find stillness, close your eyes,
observe the breath.

Great then bat 
the eyelashes open.

Bend your knees and here we go,

inhale and reach for 
the sky, Volcano Pose.

Lift the toes, connect, 
draw energy from the arches

up through the kneecaps, 
the inner thighs.

Inner thighs 
spiral in and the tailbone

lengthens down, 
we feel that connect.

Big breath, big stretch.

Maybe this time you 
take the gaze all the way up.

And then if you're 
holding your breath here,

don't do that. (laughs)

Breathe deep.

When you are in 
stillness can you

allow the breath to move you?

One more breath, 
you've got this.

Maybe lean back a bit.

Press into your heels.

Great and then 
bring the palms together

and slow and with control,

with finesse, 
all the way down, no force.

Inhale, halfway lift, 
your version.

Find length and then 
exhale to soften and bow.

Plant the palms, 
step the right toes back,

step the left toes back, 
gonna get off the arms today.

So only one breath here.

Inhale in and then exhale 
all the way onto the belly.

Beautiful.

You're gonna press 
into the pubic bone here.

Press into the tops of the feet.

Interlace the 
fingertips behind the back.

Keep it nice and easy here
as you look the shoulders,

once again, tuck the chin, 
inhale, and exhale.

Lift the chest, nice and easy.

Gaze is down, 
keep the chin tucking here.

Breathing deep and 
then find stillness

and just allow your 
breath to move you here.

Then take one more breath here

and then on an exhale, release.

Press into the palms, 
connect to your center,

come back to all fours, 
curl the toes under,

and gently peel the tail up, 
Downward Facing Dog.

Right away we're gonna inhale.

Lift the right leg up high.

Claw through the 
fingertips and exhale.

Step it all the way up 
and in to your lunge.

We're gonna bring the 
right hand over to meet

the left and we'll 
lower the back knee

coming into a 
Lizard variation here.

Now, breathe deep.

Full body awareness.

Notice what's going on today.

Every practice is different.

You gotta be really present
with your body in this moment.

Your Lizard that you 
did before is gonna be

different now or 
maybe you've never come into

this shape before 
and so paying attention.

If you feel good here, you might

experiment with 
coming to the forearms.

You might lift 
that back knee up.

Breathing deep here, 
we want to get

into a place where 
we can find stillness

in the body and allow the breath
to really move within that.

So once you feel like you've
set yourself up for greatness,

pull the right hip 
crease back, lift the hips up

just like in 
Pyramid and breathe.

Nice, long, beautiful neck.

Lots of awareness, cultivating
a healthy flow of energy

up and down your spinal chord.

Breathing deep.

Back knee can 
be lowered or lifted.

Use the stillness to push you

into a breath with more depth.

Beautiful.

Use the hands to slowly come up.

Really, really nice.

We're gonna walk the 
right foot back to center

and then we're gonna 
repeat this runner's stretch.

This time pressing into 
the top of the back foot.

So give those 
toes a break and pull

the right hip crease back, 
nice and easy.

A little wave in 
the spine, inhale to

look forward, exhale to release.

Awesome.

Slowly coming through, 
we'll plant the palms.

We're just gonna step it 
right back to the Downward Dog.

Inhale, lift the 
left leg up high.

Here we go.

Exhale, slow and 
steady up into your lunge.

Great. Lower the back knee,
bring the left hand around

and let's see 
what this side is like.

Breathing deep.

So remember, be aware.

And then once you feel 
like you've figured out

where you would like to 
be on this side, be still.

Let your breath move 
you within that stillness.

Find more depth.

And then honestly, 
watch the magic unfold

when you do this, 
when you find stillness

and allow the breath 
the move within that.

And then notice if it's 
hard to be still in this.

I notice on this side it's
very hard for me to be still

and this is great information.

Just keep listening.

And then connect to 
your center, your core

as you press into the palms.

Slowly come up and 
walk that left foot in.

Lower the back knee 
if it isn't already

and then here we go, 
we'll pull the left hip crease

back, flex the left 
toes towards your face,

find a little wave in the spine,

catch a wave, 
inhale, press into the top

of that back foot to 
just give that foot a break

and then bow the head.

Awesome.

Slowly bring it forward.

We're gonna plant the palms.

Step it back to Downward Dog.

This is it, 
we're near the end here.

So take a nice deep breath in.

Exhale out through the 
mouth and find stillness.

Inner thighs rotate in, 
upper arm bones rotate out.

Upper arm bones, that was hard.

Sits bones shine 
left to right, hip creases lift.

Claw through the fingertips.

Draw the lower ribs in.

Find stillness here.

Breathe deep.

Your spirit, 
your breath, swirling

and whirling 
inside your container.

So alive, waking up 
the inner ecosystem.

Yes. (laughs)

Take a deep breath in.

Slow descend of the knees down.

Beautiful.

Come to nice, 
comfortable seat of your choice.

It can be cross-legged, 
it can be on the knees,

and you're gonna 
flip the palms up

in whatever seat you 
choose and sit up nice and tall

and just feel 
that flush of energy.

Try not to 
fidget here if you can.

Just be really still.

Feel the flush of energy.

Just notice 
anything at all and it

doesn't have to be 
positive, if you have

a little bit of a headache
today, let's notice that, too.

It's all good.

Yoga.

So good for 
headaches, by the way.

So many wonderful 
healing tools in the practice.

Alright, take one more cycle
of breath to be really still.

Listen to the sounds around you.

I love stillness 
practice and I love

practicing being 
still because one,

to me it's really elegant.

Two, it really is a

nice way of slowing down

and honoring 
where you are, exactly

where you are and who you are.

Honoring the practice.

Let's bring the palms together.

Draw those thumbs 
up to the third eye.

Speaking of honor.

Honoring the highest within

ourselves and each other.

Killing it. Doing awesome.

I'll see you tomorrow.

Take good care.

Namaste.

(uplifting music)