- Hi everyone and welcome to TRUE,
your 30 day yoga journey.
It's Day 28, I hope it finds you feelin' great.
Today's practice is about being fearless.
Let's giddy-up.
(uplifting music)
Okay my friends, let's begin standing at the top of the mat.
Home stretch.
Appropriate as we dial everything in back
home towards our true self.
Stand up nice and tall.
Right away we're gonna take a big stretch as you inhale
up towards the sky.
Exhale, fold all the way to the ground.
Bend your knees, work to touch your toes.
If you don't touch 'em that's okay.
Inhale, reach for the sky.
Press into the soles of your feet.
Exhale, work down towards those toes.
Maybe you touch the toes, maybe you touch the earth.
Inhale, reach for the skies.
Spread the fingertips.
Exhale, touch the toes or work towards that.
Again, inhale, reach for the sky.
And exhale, this time stay down there.
Shake the head loose.
Bend the knees generously.
Just stretch out. (exhales)
Check in with your breath.
Starting to put the pieces together here.
Mmmm.
As you're ready, take a big breath in to lift up halfway,
your version.
And exhale to soften and fold.
Then inhale, reach for the sky.
Speed the fingertips super wide.
And then exhale, catch something and bring it back to your heart.
Anjali Mudra, Namaste.
Close your eyes and listen to the sound of your breath.
Think of why you started this journey.
What brought you here?
Tap into a little inner smile, if you will.
Woo, the power of the inner smile is amazing.
Alright, gently open your eyes, bend your knees and here we go.
Big inhale to reach for the sky.
Really spread your fingertips super wide.
Exhale to fold all the way down.
With your breath find what feels good.
Inhale, halfway lift.
Exhale, soften and fold.
Nice, take one cycle of breath here again just to stretch out,
warm up.
Check in with your breath.
And then we'll bend the knees and when you're ready,
slide the right toes back.
Keep the back knee lifted, you know you can always lower,
we've been there.
We're gonna inhale, reach for the sky.
Bring your center right over your pelvis
and then your heart right over your center as you reach up.
Bend your back knee to bring that center underneath you and
then slowly straighten your back leg.
Inhale in, lift up your heart.
Exhale, nice and easy, gentle open twist
to the left with bent arms.
Then inhale, reach for the sky.
You got this.
Exhale, rain it all the way down to your lunge.
Plant the palms, you're gonna anchor through the right heel
and inhale, lift the left leg up high.
Three-Legged Dog.
Beautiful, then slowly lower it.
Inhale, look forward.
Exhale, make your way to the top.
Inhale, halfway lift, your version.
Exhale to fold.
Let a big breath out.
Inhale, reach for the sky.
Spread your fingertips and exhale hands to heart.
Great, inhale, reach it up.
Exhale, folding forward.
Inhale, halfway lift.
Move with your breath.
Exhale, fold.
Nice, step the left toes back.
High lunge. Inhale, gather the energy.
Be kind to your body, nice and slow,
nice and easy.
Then bend your back knee.
Get your center right underneath you and then lift your heart.
Nice, big power pose here.
Inhale, lift, lift, lift.
Then exhale, soft and easy.
Open twist to the right, bent elbows.
Great, inhale, reach up. Center.
Exhale, rain it down.
Awesome work. Plant the palms.
Three-Legged Dog, you're gonna anchor through your left heel.
Inhale, lift the right leg up high, way high.
And then exhale, lower the right leg down.
Great, take a couple moments here to find what feels good.
Stretch it out, breathe deep.
Take this time for you.
That's why we're here.
You got it and then you're gonna inhale,
look forward, bend the knees.
And maybe you try something new today in honor of our theme.
Maybe bending the knees, inhaling to look forward and
exhaling, lifting up.
Maybe taking a little hop.
Maybe not.
When you land, take an inhale, halfway lift.
Exhale, soften and bow.
Inhale to reach for the sky.
Swift but steady.
And then exhale, hands to heart.
Right in, we got this.
Ready? Inhale, smile.
Exhale, Forward Fold.
Inhale, halfway lift.
Meet your appropriate edge here today.
Exhale, fold.
Great, step the right foot back, step the left foot back.
Inhale, shift forward.
Exhale all the way to the belly.
Inhale, smile as you lift up, Cobra.
Exhale, fold.
Inhale, Half Plank or Plank, you got this.
Exhale, Downward Facing Dog.
Give your thinking mind a break and let your body intelligence
have a seat at the table.
Maybe at the head of the table.
Strong and steady.
Inhale to look forward, bend the knees.
Exhale, make your way to the top.
Inhale to halfway lift, your version.
Exhale to fold.
Inhale, reach for the sky.
You're gonna go right back into it.
Exhale all the way down.
Rain it down.
Inhale, halfway lift.
Exhale, fold.
Now, slide the right toes back.
Once again, we're coming to that high lunge.
Inhale, reach for the sky.
Big stretch, big breath.
Draw the navel in and up here.
Big beach ball up and overhead.
Inhale, lift your chest.
Exhale, open twist to the left.
This time maybe with straight arms.
Inhale, rise up, reach up.
Now check it out, we're gonna pull the left hip crease up.
Exhale, slow and steady.
Navel draws in, trust, trust, trust in your center.
You got it. You're gonna come all the way forward.
Pyramid.
Yay, step it in halfway.
Nice and steady.
Now from here, listen carefully, lifting up from the hip creases
staying connected to your core, you're gonna release the
fingertips behind your back.
Nice and slow and steady.
Knuckles draw down and away.
Wink, wink and then open your chest,
look forward, shift forward on to your right big toe.
Pause here.
Find that stability, that Sthira.
And then finesse, find the ease, the Sukha.
And then here we go, inhale in, exhale.
Lift the right toes just a little bit off the ground.
Engage the right glute.
Then maybe go a little more.
Maybe a little more, maybe a little more,
Warrior III.
Here we go.
Release the fingertips, reach them all the way forward.
One more breath here,
lifting from the right inner thigh.
Then trust, don't look back, look forward.
Right toes come to the ground and we inhale,
come back up to that nice high lunge.
Whoa, that just happened.
Inhale, reach up.
Exhale, rain it all the way down.
Nice work. Plant the palms.
You're gonna anchor the right heel and inhale,
lift the left leg up high, Three-Legged Dog.
And then exhale, slowly, down with control.
Bend the knees, inhale, look forward.
Step, hop, float, maybe a little donkey kick up towards
the front edge of your mat.
Inhale, halfway lift.
Exhale, fold.
Beautiful.
Inhale to reach for the sky
and exhale, hands to heart.
Pause here.
Close your eyes, observe your breath.
Notice what thoughts come up.
And then we'll come right back to it.
Inhale, here we go.
Reach for the sky.
Exhale, rain it down.
Inhale, halfway lift, your version.
Find length.
And then exhale to soften and bow.
Slide the left toes back this time.
Front knee is bent. Inhale, high lunge.
Strong and steady.
Inhale, navel draws in and up.
Create space.
And then here we go, exhale, open twist.
This time with straight arms.
Inhale, reach for the sky.
Exhale, nice and slow, peel the hip creases up.
You're gonna paint it all the way down.
Come to your Pyramid.
Step the back foot in.
Breathe.
(inhaling and exhaling)
Then anchor through that back heel.
Swim the fingertips to interlace behind.
Knuckles draw away.
Create length.
Create space, look forward.
And then slight bend in that front knee and when you're ready
come to rock just on your big toe.
And if you feel good here, inhale in.
Exhale, press away from your standing foot
and begin to lift that left toe up high.
So left inner thigh spirals up towards the sky.
We create length by looking forward,
reaching back, toes back.
So way beyond the physical body here,
the energy is reaching forward and back.
Pulling in opposite directions.
Then maybe you break free,
send the fingertips forward here.
Warrior III, breathing deep.
Hugging front body up to meet the back body.
You got it.
And then look forward, don't look back.
Trust the ground is there to catch you as you bring
the left toes to the ground.
Inhale, Crescent high lunge.
And exhale to take it all the way down.
Awesome work.
Here we go, anchor through the left heel,
inhale, lift the right leg up high.
Three-Legged Dog.
And then exhale to slowly lower.
Awesome, take a deep breath in here,
Downward Facing Dog.
Lion's Breath, tongue out.
Inhale, and exhale.
Now from here draw your navel up to your spine.
You're gonna slowly, imagine you're drawing
a line up and over a hurtle.
Come all the way up into a Plank here.
Creating a little serpent-like energy in the spine.
Then take it all the back.
Navel draws in and up.
We're gonna press into the fingertips and the knuckles and
send it back to Downward Facing Dog.
Two more like that.
Navel up and in,
come forward and then up and back.
And then last time, up and in. You got it.
And then from Plank to Down Dog.
Up and back.
Great, take a deep breath in.
Exhale out.
Inhale to look forward.
Exhale to make your way to the top.
Inhale, halfway lift.
Exhale, fold.
This time fingertips come to the mat and you're gonna walk your
feet as wide as your yoga mat.
Allow the toes to spill off.
And we'll slowly lower the hips and center down.
When you get there, find stability.
You can lift the heels up.
You can keep 'em lowered.
You can keep the hands on the ground or you can draw the hands
together at your heart.
So once you find a good variation for yourself today,
tap into a really deep, soulful breath here. Okay?
Today's practice kind of zipping us out of our comfort zone and
taking us on a kind of a swift ride.
Much like some of our days, right?
We wake up, we just want everything to be kinda smooth
and easy and
a lot is asked of us that maybe we don't feel prepared.
So how do you meet that?
How do you greet that? Breathe deep.
And then take one more breath here,
deep yogi squats.
And then you'll keep the toes active and alive,
bring the fingertips down.
And we'll come to sit.
You're gonna send the legs out long.
Inhale, reach up and overhead.
Exhale, bend the knees, send it all the way forward and down.
So great for the back.
Now close your eyes.
Go into your own little private love cave here and take a couple
breaths feeling that deep stretch in the back of the neck,
shoulders relaxed.
Go inward.
And then tuck the chin into the chest,
slowly roll it up.
And then you're gonna (laughs),
you're gonna come back on to your feet.
You're gonna use your hands to just come back.
The same way you went down, you're gonna come back to your
squat but this time heels lifted.
Then you'll walk the two toes together
and work to keep the knees wide.
So we have lots of options here.
You can stay here opening.
A little Froggy Pose,
feeling that great opening in the outer hip.
Working to open through the chest.
Poised, fearless, can have a little nice,
fierce focus here which is always nice.
Breathing deep.
Second bus stop would be to plant the palms.
Make sure the shoulders have this beautiful outer rotation.
That the hands are planted so mindfully,
they have a nice, strong foundation
to maybe lift the bum up.
Walk the knees so that they're up in towards the armpit chest.
And then most importantly, send your fierce gaze forward.
So not down.
Then from here you might rock forward.
Creating a little shelf for your arms, maybe not.
And then maybe one day, you lift one toe.
And then the other.
And then maybe one day you squeeze and lift,
keep you gaze forward,
claw through the fingertips and slowly lift up.
Heart's lifting, navel's lifting.
Breathing deep.
Squeeze the toes up towards your bum.
Press away from your yoga mat.
If you fall, maybe you give it one more try
or your just rocking back and forth
or you're holding fierce in your Froggy Pose.
Then we'll release wherever you are,
we're gonna come back down to a seat
so you'll release the hands.
Use them to come all the way through.
Send the legs out long
and then inhale, reach it up.
And exhale, fold it forward.
Go into your cave.
Breathe deep.
Observe.
Maybe you take a little sigh here if you need it.
(sighs)
(inhaling and exhaling)
Good, one more breath.
Listen, listen to the sound of your breath.
(inhaling and exhaling)
Alright, nice and gentle.
Slowly release, tuck the chin, roll it up.
From here, we're gonna bring the hands behind
for a little support.
You're gonna cross the right ankle,
bring it over the top of the left thigh.
Breathe here.
Keep that strong focus.
Breathe deep, toes are nice and bright
or active, inhale.
If you need a little more, of course,
you just bring your bum a little closer to your heel.
And then if you're feeling really brave and advanced,
you can smell your toes.
Just kidding but you know what's funny?
No one looks cute or cool
smelling their own toes past a certain age.
It's just not cool.
It just looks so funny.
Probably regret saying that but oh well.
Okay, here we go.
Release, let's do the other side.
Just hanging, keeping the heart lifted.
Okay, if it's too tight, you just walk that heel out.
If you want a little more, you walk it in.
Continuing to breathe deep.
We're coming to the near end of our practice so breathe deep,
activate. Take your vitamins.
Warsh it out.
And then as you're ready, we'll slowly release.
We're gonna come to cross-legged here,
Sukhasana, your meditation pose.
Wow, beautiful work.
Sit up nice and tall.
Take the left hand to the right knee.
You're gonna bring the right fingertips behind.
Nice, gentle twist.
Breathing deep. And then come back to center.
Same thing, take it to the other side.
Now, bring the hands together.
Take a deep breath in.
On an exhale, bring the hands to fists and you're gonna bring
your elbows out wide.
Create this shape here.
Kinda like strong man or woman.
Fearless, close your eyes, lean back.
Sit up nice and tall.
Open through the chest, the pecs.
Lift your heart a little more.
And then gently release. Hands come together.
You can open your eyes.
You're my hero!
Amazing, I'll see you tomorrow.
Tomorrow's practice is a bit of a play on today's practice.
They all are building, of course.
But I can't wait to see you there.
In the meantime, have an amazing day.
I love you so much. Thumbs to third eye.
We bow.
Namaste.
(uplifting music)