- Hey everyone and welcome to TRUE,
your 30 day yoga journey.
It's Day 27, be free.
Let's get started.
(uplifting music)
Okey doke, my friends, let's begin standing today
at the top of the mat.
Feet hip width apart or flush together,
yogi's choice, just nice, conscious footing.
And then as always, from there
you're gonna draw some energy up.
Building from your foundation all the way up, up, up.
Hands'll come together then we'll stand nice and tall,
Mountain Pose to begin.
Jumping right in today so tap into the sound of your breath.
Start to notice it and then just by simply noticing it you become
more aware and more interested
and that, of course,
changes your experience and the way you
breathe naturally.
Doesn't have to be really forced, right?
Today's practice, finding freedom within the form.
Creating expansion
and focusing on sensation over shapes so that
you can feel
or invite a sense of liberation,
not constriction.
Let's flow, bend the knees.
Inhale, reach for the sky.
Exhale, Forward Fold, make it your own here.
You can rain it down, palms together.
Same thing as you inhale, halfway lift.
Make it your own.
Maybe you add airplane arms today.
And then release.
Inhale to reach for the sky, big stretch.
Exhale, hands to heart.
Inhale, reach for the sky.
Move with your breath.
Exhale, make it your own as you rain it down,
Forward Fold.
Inhale, halfway lift, your version.
Exhale, soften and fold.
Bend the knees, step it back.
Plank Pose or Half Plank.
Again, from the ground up press away.
Lift your heart space between your shoulder blades,
feel that doming effect in the upper back body.
And then rock a little bit here.
Tap into the sound of your breath,
you got it.
And then slowly, looking forward,
shifting forward we'll lower all the way down to the belly.
Interlace the fingertips behind the back.
Press into the tops of the feet.
Tuck the chin and inhale, baby lift.
Lift up nice and easy.
Inhale, and then exhale to release.
Press into the palms, curl the toes under,
inhale, strong Plank or Half Plank.
Exhale to Downward Facing Dog.
Take a second here to work it out.
Claw through the fingertips.
Pedal through the feet.
And then see if you can find a little movement
in the torso and the hips.
Again, finding a little freedom in the form here.
Maybe a wave in the spine.
And inhale, bend the knees, look forward.
Exhale, make your way to the top.
On your next inhale, halfway lift.
And then exhale, soften and bow.
Big inhale to root through the feet,
reach for the sky.
Big stretch.
Exhale, hands to heart, Namaste.
Again, reach for the sky.
So take out the forcing, the struggling, the pushing.
Find that softening, that ease as you Forward Fold.
Breathe out as you breathe in.
Inhale, lift halfway.
Exhale, soften and bow.
Plant the palms, step it back to Plank or Half Plank.
Breathing deep, inhale, look forward.
Exhale, lower all the way to the belly.
Inhale, this time Cobra.
Nice and easy.
Make it your own and then exhale to release.
Inhale, Half Plank or Plank.
Exhale to your Downward Facing Dog.
Stick with me.
Inhale in, find stillness now.
Exhale out.
Inhale in.
Be still, exhale out.
Now, bend the knees.
Inhale, look forward.
Exhale, make your way to the top.
Inhale, halfway lift, your version.
Exhale, soften and fold.
Inhale, reach for the sky, big stretch.
Exhale, hands to heart.
Inhale, reach all the way up.
Stick with me, exhale, make it your own, all the way down.
Inhale, find a little creative movement here as you lift up.
And then exhale, soften and bow.
Plant the palms, step it back.
Plank or Half Plank.
Inhale to look forward.
Exhale to lower all the way down to the belly.
Inhale, Cobra.
Exhale, release.
Inhale, Plank or Half Plank.
And exhale to your Downward Facing Dog.
Beautiful, inhale, lift the right leg up high.
Exhale, squeeze shift forward, knee to nose.
Then step your right foot up.
Keep breathing, pivot on the back foot.
Hands come to the heart.
Lift up.
Re-center, catch your breath.
Pull the right hip crease back.
Press into the outer edge of your back foot so that your
left inner thigh becomes really engaged.
Then here we go. From where?
From the center we're slowly going to dial,
tailbone down, dial the center towards the left.
And then from here, Warrior II.
Take a deep breath in.
And a long breath out to relax your shoulders down.
Then Peaceful Warrior, reach it forward, up and back.
Keep a deep bend in that front knee.
And then slowly shifting forward,
keep breathing, Extended Side Angle,
your version.
Now check it out, navel draws in.
We're gonna go all the way back up to the Peaceful Warrior.
This time, straighten the legs so Reverse Triangle.
Inhale, exhale keep the front leg straight.
Bump the hips back.
We'll slowly reach forward and then slowly dial it down,
Triangle Pose.
Left fingertips reach towards the sky
or can be on the waistline.
Gaze down, in time you can carve a line
with your nose all the way up.
Big breath in, let your breath move within the shape.
And then slowly take your gaze down.
From here, we're gonna bend the front knee,
left fingertips come down.
You're gonna go right into a twist here.
So inhale, reach the right fingertips to the sky,
lift the hips.
Breathe in and exhale all the way back down.
Nice, plant the palms.
Step it back to Plank or Half Plank.
Inhale to come forward.
Exhale to your belly or Chaturanga then inhale
to your Cobra or Up Dog.
Exhale to release.
Inhale and then exhale to your Down Dog.
Inhale, lift the left leg up high.
Exhale, squeeze knee to nose.
You got it.
Then step it up, pivot on the back foot.
Keep breathing, don't hold your breath.
Palms come together, lift sternum to thumbs.
Warrior I.
You're gonna press into the outer edge of the back foot so
your right inner thigh feels engaged,
turned on.
Keep breathing.
Then here, from here, it's gotta be from here.
That's why we're not going here.
We're starting here, it's all starting from here.
(laughs) I'm determined.
From your navel, I hope you just catch one little even feeling of
what it feels like to move from this place
instead of from this outer place.
Feels empowering.
Let's do it.
From the navel, navel draws in.
We dial the heart towards the right.
Then from here, stay here if you like
or take your Warrior II arms out.
Virabhadrasana II, sink a little lower.
Today maybe lengthen tailbone down,
lift your heart up.
Keep pressing into the knife edge of that back foot.
Drawing up from your right arch, then take your left fingertips
forward, up and back, Peaceful Warrior.
Front knee stays bent, deep breath.
And then exhale, dial it forward.
Keep breathing.
Extended Side Angle, your version.
Right toes stay turned in.
Find expansion here, inhale.
And then on an exhale, slowly come back up.
We're gonna straighten through the front leg,
send the left fingertips back, way back.
And then here we go, Triangle Pose.
Pull the left hip crease back.
Bump your hips towards the back edge of your mat.
Feel this length, so create space in the left side body.
Then try to maintain that as you dial it down.
Open heart towards the right.
Maybe eventually in time spiraling up towards the sky.
Breathing deep here, keeping that length in the neck.
Nice, then slowly bring your gaze down.
We're gonna bend through that front knee.
We'll come all the way down to the earth,
right hand comes to the mat.
We pivot on the back foot and on a big inhale,
lift your hips and your left fingertips up toward the sky.
Squeeze that left knee in.
Big twist here, breathe into your belly.
And then exhale to bring it all the way back down.
Awesome work.
Plant the palms, step it back.
You can straight to Down Dog here
or you can take a little flow.
Moving with your breath.
We'll meet in Downward Facing Dog.
In your Down Dog, inhale, lift the right leg up high.
You're gonna bend your right knee and we're gonna draw slow
circles with the knee.
Building strength.
Drawing circles one way and then the other.
Nice, then inhale, Three-Legged Dog.
Lift it all the way up and then you're gonna open it up.
Draw your right shoulder down in space.
Inhale in and exhale, bring it all the way up
into your nice low lunge.
Lower the back knee.
Inhale, open up through the chest,
hands come to the heart.
We're gonna power up through that front leg.
Great, inhale.
Exhale.
Press into the top of the back foot for stability,
lift up from the pelvic floor.
Then we're gonna swim the fingertips around, interlace.
Draw the knuckles down and away and here we go,
big inhale to carve a line with the nose
all the way up towards the sky.
You got it, deep breath in.
Long exhale out.
Then nice and easy, from your center.
Navel draws in. That helps lift you up.
We're gonna come all the way through to our runner's stretch.
Big stretch, big breath.
Inhale, open the chest, open your heart.
And exhale to shift forward.
Plant the palms, curl the back toes under.
Just go ahead and send it right back up to Downward Facing Dog.
Claw through the fingertips.
Find a little freedom within the form here.
Breathe like you love yourself.
And then when you're ready,
we'll inhale lift the left leg up high, Three-Legged Dog.
Bend that knee, we're gonna draw circles one way
and then the other. Take your time.
Feel this connection to the muscles.
Maybe a wake up call to a lot of muscles that haven't been
turned on in a while.
Shining a little light in the dark places,
I like to think of it. Woo!
Taking out that flashlight, seeing what's there.
Beautiful, then send that left leg up high,
bend the left knee and then open it up and draw your left
shoulder to be in the same line as your right shoulder in space.
We're not opening up and crashing into
that right shoulder here.
Beautiful, inhale.
Straighten that left leg.
Yes, exhale bring it all the way through.
Should feel good to place that right knee on the ground.
Find your foundation, bring the palms together
and let's power up, press up.
Then press into the top of your back foot for stability here.
Lift up from the pelvic floor, awesome.
Now, swim the fingertips around.
Opposite thumb on top this time.
Knuckles draw down and away.
(laughs) And then lift the sternum up to the thumbs.
I'm laughing 'cause "down and away" is a
inside joke in the community.
Comment below if you know what "down and away" means,
is, is going to be. (clicks tongue)
Lift your heart.
Lift your soul, breathe.
And then slowly release, straighten that front leg.
Come to your runner's stretch.
Inhale, open the chest, find that wave in the spine.
And then exhale to fold.
Great, roll it all the way through.
Awesome work, plant the palms
and we're gonna curl the back toes under.
Just go right back to that Downward Facing Dog.
Claw through the fingertips.
Take a deep breath in here.
And on an exhale, slowly lower knees down to the mat.
Child's Pose.
And then close your eyes when you land
and definitely find what feels good.
So palms face up, palms face down.
And it might seem like this is really simple-de-dimple but
connecting brain to body by simply asking,
"Oh, how do I want to place my hands in this scenario,"
is really important in my opinion.
It's like are we kind of chained to
the constraints of being told
what to do and how to do it and how to feel or can we use our
yoga practice, especially the at-home yoga practice,
to honor the systems but find freedom and
a sense of ourselves within all of that?
Rolling deep in 30 days of TRUE.
Press into the tops of your feet.
Carve a line with your nose and slowly begin to rise up.
You're gonna come all the way onto the knees here and
keep pressing into the tops of the feet
so you're not crashing into your knees.
However, if you do need a little padding,
you can always double up on the mat like so.
Okay, make sure your knees are right underneath your hips.
We're just gonna lift up through the sternum.
Lengthen through the crown.
So nice and tall and then think about your hip points going up
toward the sky and your tailbone lengthening down.
And then you're gonna swim the fingertips around,
knuckles draw down and away.
Shoulder blades come together here.
We open up through the chest.
And then in time, you can work to bring the palms together,
really together.
So this is great marker, you can kinda tell when the pelvis is
pointed out and the heart is kinda divoting forward.
So see if you can spiral the inner thighs in.
Lengthen tailbone down.
Press into the tops of the feet, feel that connection and lift up
through the front body.
Then close your eyes or soften your gaze and just breathe here.
Stick with it.
You gotta bring the breath.
Then get ready, take one more cycle of breath.
The biggest breath cycle you've taken in your whole life!
And then get ready to break free.
Ready? Break free.
Fingertips reach toward the sky and then exhale come all the way
down to all fours.
Great, feel that flush of energy, so amazing.
You're gonna swing the legs to one side.
Awesome work.
And we're gonna come to Baddha Konasana.
Bring the soles of the feet together,
knees wide. Just checking in today.
Grab the ankles, lift your heart.
Keep breathing.
Nice work, one more breath.
Keep breathing deep.
Then you'll use your hands,
just slide them to the outer edges.
You're gonna bring the knees together.
Lean back, rock back.
Connect to your center and lift the shins up.
You can slide the hands underneath to grab opposite
wrists here or you can send the fingertips out.
Breathing deep.
Nice and steady.
Focused, connected, plugged in.
Lift your heart a little more.
Upper abdominals and lower belly
coming together to kiss in the center.
One more breath.
And then we'll release everything.
Come on down to your back.
Amazing.
Let your shoulders relax.
You're gonna snuggle your shoulder blades
underneath your heart space.
You can point and flex the feet
or windshield wiper the toes.
Lick your lips, move your tongue around in your mouth.
And then, relax.
Give yourself a moment to just allow the nutrients of your
practice to settle in, to soak.
Let your breath just turn to it's natural rhythm,
natural flow.
The practice is just such an awesome way of returning home.
And when we feel comfortable, better yet,
in love, with our own
skin.
Standing in our own shoes, to me,
that is freeing.
'Course it's different for everyone.
We'll bring the palms together as you're ready.
Nice and easy.
Thumbs up to the third eye.
Oh my goodness gracious.
I love you so much.
Thank you so much.
My heart goes out to you and I will see you tomorrow.
So awesome.
Namaste.
(uplifting music)