- Why hello, dear friend.

Welcome back.
It's Day 28.

Yes indeed.

Here we are again, 
and this one is about

Freedom.

Let's get started.

(light music)

Let's begin today's
practice on all fours.

Take your time.
Come into Tabletop Position.

Drop the belly,
dropping in right away.

Inhale, look forward.

Exhale, round
through the spine.

Inhale, drop the belly.

Exhale, round through.

One more time.

Inhale, drop the belly.

Exhale, round through.

Send the hips 
back to the heels,

reach the fingertips forward,

melt the head and 
the heart down.

Breathe.

Take a moment 
here to drop in

and notice

where you are today.

I almost said, 
“Who you are today”,

and that's not (chuckles)

really

bad.

Where you are today?

What does it feel like?

Who are you today?

I'll take it.

And all jokes aside, 
all Freudian slips aside,

I feel like, when we 
come to the mat, we

can experience a sense of

freedom to be
who we really are.

And to arrive with 
whatever we've got,

whatever we're carrying 
around today.

And then somewhere along the
journey, you get to choose:

"Do I want to keep 
carrying that?"

“Should I let this go?"

“Am I comparing myself to
others, or can I be present in

"my own sensation, 
trust my own heart?"

Give yourself 
permission today

to continue the exploration.

Free and curious.

Inquisitive.

Trusting you have
everything you need here.

Take a deep breath in.

And as you exhale, 
let's rise back up to

all fours.

Spread the fingertips really
wide, curl the toes under.

And when you're ready, 
peel the tailbone up,

sending the hips back in space,
Downward Facing Dog.

Take some deep 
breaths here.

Allowing those deep breaths
to inspire any movement

that feels good in 
your body today.

And then slowly, we're 
gonna anchor the left heel,

bend the right knee in.

Good. Then send your 
right toes all the way out,

straighten that leg, 
lift it up,

Three-Legged Dog.

Press into both palms evenly.

Now bend your right knee, 
and stack your right hip over

your left for a big,
big stretch here.

Last bit. Draw your 
right shoulder down in space

so your shoulders are 
in an even plane.

Breathe.

Lovely. Then slowly bring 
that right foot all the way up.

Lower the left knee down
and just loop the shoulders

forward, up and back, as
you send your gaze forward.

Let your heart 
radiate forward.

Inhale.

Exhale. Plant the palms,

step it back to 
Downward Facing Dog.

Anchor the right heel, bend
the left knee in generously.

And slide the left toes out,
point the left toes,

straighten the left leg as you
lift it up, Three-Legged Dog.

Then bend that left knee,
stack the hips, open it up.

Take a deep breath in.

And then drop 
the left shoulder

in line with the right.

Lovely. And then 
slowly step that left foot

all the way up and in.

Lower the right knee, 
loop the shoulders,

and let your heart 
shine forward.

Soft gaze.

Beautiful.

Fingertips come to the mat,
lift the right knee,

step the right foot 
up to meet the left,

Forward Fold.

Fold in, bend your
knees deeply.

Breathe in.

Sigh it out.

One more time.

Inhale in deeply.

Big sigh.

Inhale in.

Exhale.

Root down through the feet, 
bend your knees.

And roll up slowly,
stacking through the spine.

When you get there,

stand up nice and 
tall, of course,

but then I'd like 
you to choose

a couple soft, easy 
movements here

that feel good for 
you in your body.

So you have lots of options.

We've been learning vocabulary.

You can move the head, 
the neck, can interlace

the fingertips 
behind your back.

You could loop the shoulders.

You could do a
Forward Fold on your own.

You could rotate the wrists.

And then when you're ready,
inhale, reach the fingertips

up and overhead.

Exhale, Forward Fold, 
all the way down.

Inhale, halfway lift,
lengthen through the crown.

Exhale, soften and bow.

Step one foot back,
then the other, Plank Pose.

Hello, old friend.

Reach the heels towards 
the back edge of your mat,

and the crown of the head
extends towards the front.

Now press away from the earth,
so you're not collapsed

into the shoulders, but you 
feel this lift up through

the mid-upper back body.

Good.

Cross the right knee over 
to kiss the left elbow,

and then release.

Cross the left knee over
to kiss the right elbow,

and release.

Slowly lower 
down to the belly.

Inhale, Cobra.

Exhale, soften and release.

Curl the toes under, 
press up to all fours

or full Plank.

And then send the hips 
up high and back,

Downward Facing Dog.

Anchor through the left heel.

Inhale, lift the
right leg up high.

Exhale, shift it forward, 
knee to nose first.

Squeeze.

And then step it up,

pivot on the back foot, 
and rise up,

Warrior I.

Take a deep breath in here.

Strong legs.

Then exhale, send the
fingertips forward,

plug the shoulders 
back in space.

Keep your heart lifted.

Right arm is gonna 
go over the left here,

find those Eagle Arms.

Inhale, lift the elbows up.

And exhale, rounding 
through the spine.

Good.
Inhale, lift the elbows up.

Exhale, you're gonna 
draw the navel in.

You're gonna slowly 
pick up your left foot,

maybe cross it over your 
right, and bend the knees.

So we're coming into an 
Eagle, just an option here.

Maybe the legs wrap.

Lifting the heart.

Maybe the left toes 
stay on the ground.

Just play.

And then we're 
gonna release,

and take it right 
back to Warrior I.

Right back to Warrior I.

Good.
Inhale, look up.

Exhale, Warrior II.

Inhale, right fingertips reach
up, front knee stays bent.

And then straighten it,
and reach all the way back.

And now navel draws back,
round through the spine,

coming through center.

And then we're just gonna
slowly bend the front knee,

bring the hands to 
frame the right hand,

and come back 
to your low lunge.

Ta-Da!

Plant the palms, 
step it back.

Belly to Cobra or 
Chaturanga to Upward Facing Dog.

Meet in 
Downward Facing Dog.

When you get there,
anchor through the right heel.

Inhale, lift the
left leg up high.

Exhale, squeeze, shift
it forward, knee to nose.

Then step it up.

Pivot on the back foot,
rise up strong, Warrior I.

Virabhadrasana I.

Strong legs here.
Inhale.

Exhale.

Inhale.

Exhale, send the fingertips in
front, plug the shoulders back.

Left arm over the right here.

Find Eagle Arms or your
version, your variation.

Inhale, lift the elbows.

Exhale, draw 
navel to spine.

Round it in,
legs stay the same.

Strong legs.

Good. Then inhale, 
we rise up.

And exhale, draw
the navel to the spine.

Find that connection.

Maybe we shift the right
leg all the way up and over,

crossing it, keeping the
right toes on the ground.

Or we wrap the leg.

Everyone, 
bend your knees, sink low.

Breathe.

Hold on to your focus.

And then slowly release.

Come back to Warrior I.

Inhale.

Exhale, Warrior II.

Nice, wide stance.

Inhale, reach 
the left arm up.

Keep the front
knee bent for now.

Breathe.

And then send the 
left fingertips back,

straighten through 
the front leg.

Breathe.

And then hug the low ribs in,
soften through that front knee

as you bring the 
chest around,

back to your 
nice, low lunge.

Inhale in.

Exhale, plant the palms.

Step it back.

Belly to Cobra, 
Chaturanga to Upward Facing Dog.

You can always
keep one leg lifted.

Playing on your own.

Finding a little
freedom within the form.

Meet me in Downward Dog 
whenever you're ready.

Inhale, bend the
knees, look forward.

Exhale, make
your way to the top.

Inhale, halfway lift.

Exhale to soften and fold.

Root to rise, bend your knees,
connect to your core.

Inhale, reach for the sky.

Right back down we go.

Exhale, Forward Fold.

Inhale, halfway lift.

Exhale to soften and bow.

Step or hop it back to Plank.

Belly to Cobra or 
Chaturanga to Upward Facing Dog.

Meet me in 
Downward Facing Dog.

Anchor through the left heel,

and when you're 
ready, inhale,

lift the right leg up high.

Exhale, shift it
forward, knee to nose.

Squeeze. 
We're repeating the sequence.

Step it up, pivot on the 
back foot, rise up strong,

Warrior I.

Breathe in.

Breathe out.

Send the fingertips forward,
plug the shoulders into socket.

Right arm over the left.

Find your wrap today.

Inhale, lift the elbows.

Strong back leg as you exhale,
round through the spine.

Draw the elbows in.

Inhale to lift it back up.

Exhale.
From center, lift that left leg,

bring it up and around.

Find your Eagle Pose today.

Breathe.

Holding onto your focus.

Finding your Drishti today.

And then slowly release,
step it back, Warrior I.

You got this.

Exhale, Warrior II.

Inhale, reach up.

And then send it 
all the way back

as you straighten 
through the front leg.

And then exhale, 
bring it all the way around

and back down to your lunge.

Again, always an
option to step it back.

Maybe keep one leg lifted.

Find what feels good here.

Belly to Cobra,
Chaturanga to Up Dog.

Let's join back together
in Downward Facing Dog.

In Down Dog, 
anchor through the right heel.

Inhale, lift the
left leg up high.

Slow and steady, 
shift it forward.

As you exhale, squeeze 
the nose towards the knee.

Draw your navel up.

Step the left foot up, pivot
on the back foot, Warrior I.

Rise up strong.
Breathe in.

Breathe out.

Fingertips come forward,
plug the shoulders back.

Left elbow, 
left arm over the right.

Find your wrap today,

your Eagle Arms.

And then inhale,
lift the elbows up high.

Exhale, keep that front knee
bent as you round the spine,

navel draws back.

Good. Inhale to lift 
the elbows once again.

Exhale to lift the right leg,

bring it all the 
way up and around.

Find your Eagle 
on this side.

Soft focus.

Finding something

down

past your nose to focus on.

Perhaps, bend your
knees a little deeper.

And then release, 
free at last.

Warrior I, reach up.

Exhale, Warrior II.

Inhale, first, 
left arm reaches up,

and then straighten 
the front leg.

Take it all the way back, 
reach, reach, reach.

Hug the low ribs in,
round through the spine.

Slowly bring it all the way
back to your nice low lunge.

Inhale to look forward.

Exhale to plant the palms.

If you lifted the 
leg on one side,

maybe you lift 
it on this side.

Take one last 
little flow here.

Find what feels good.

And meet me in one

last Downward Facing Dog 
for today.

Or at least, our last
one together for today.

Take a deep breath
in when you get there.

And a cleansing breath 
as you breathe out.

Again, inhale in deeply.

And cleansing breath.

Sigh it out.

And one more time.
Don't forget today's theme.

Inhale in, let it go.

And then slowly
lower to your knees.

Send your heels back, 
sit up nice and tall.

If this isn't available to you,
you can go Side Saddle,

or you can come to seated
with your legs out in front.

Otherwise, we're kneeling here.

We're all gonna inhale,
reach the arms up and overhead

wherever you are, and then
a gentle twist to the left.

Inhale, reach all the way up,
come back to center,

and a twist to the right.

One more time to each side.

Inhale, reach up.

Exhale, to the left.

Inhale, reach up, back
to center, and to the right.

We'll all join together 
now seated

with the legs out in front.

Point the toes.

Squeeze the legs together.

When you're ready, 
send the fingertips forward,

palms together 
in prayer today,

and you can just 
hook your thumbs.

Just giving you some options.

Great. Draw the shoulders back, 
lift your chest,

draw the navel 
in and up again.

Thinking about your two 
hip points drawing in towards

each other as we 
slowly roll down.

Point the toes, 
point the toes.

Find that C-curve.

Nice and slow.

One vertebra at a time.

And then slowly
releasing to the mat.

You can center yourself here.

Hug the right knee 
into the chest.

And then take it
over to the left.

Twist, breathe in.

And breathe out.

Inhale in again.

And stay for the exhale.

And then slowly 
melt it back to center,

and just take the same 
thing to the other side.

Breathing deep.

Inhale, use an exhale 
to melt it back.

And you're gonna
choose your closing posture.

So we can extend
the legs out long.

You can bring the 
feet as wide as the mat,

draw the knees together.

You can sneak in
a Happy Baby Pose.

Or a reclined Cobbler's Pose.

Take a moment here to ask
yourself what do I need,

and then to respond

with mindfulness 
with an awareness.

Then we'll find
stillness together.

And inhale lots of love in.

And exhale lots of love out.

And just taking a second 
to observe how you feel.

And slowly start to 
wiggle your fingertips,

wiggle your toes.

Gently draw the 
hands together,

thumbs up to 
third eye point.

Let's take a 
final breath in.

And exhale, sigh it out.

Don't be shy.

Beautiful work, everyone.

You are my heroes.

This is amazing.

I will see you tomorrow.

I can't wait.

'Till then, take good care.

(light music)