- Hey, everyone,
welcome to True,

your 30 day yoga journey.

You better
believe it, it's day 15.

Let's fly.

(light music)

Okey-doke, my friends,
let's begin on all fours.

As always, take
your time getting there.

Be really considerate with
the way you place your hands,

your knees, your feet

and then find
length through the neck

so you can take
your eyes off the video

and bring your gaze down.

Find length through the neck

and you're gonna actively begin

by drawing the
shoulders away here

and as we've done before,

really press away from the
yoga mat to lift the front body

to meet the back body here,
that idea of drawing energy up

by pressing away from the earth.

Sweet then take
a deep breath in

and a long breath out.

Take a deep breath in,
curl the toes under

and exhale, lift the knees,
let them hover for a quick five,

four, three, two,
soft landing on the one,

knees come to the earth, we
press into the tops of the feet

and now dropping the
belly to open the chest.

Take it nice and slow
here really stretching it out.

Try to find a little joy
as you move with your breath

cat-cow.

Soft, easy movement.

Tap into a little joy is
sometimes a little bit easier

some days than
others so just do your best

to feel really,
really amazing and proud

that you're here at all,
showing up for yourself,

believing in
yourself and your self-worth,

so much so that you
would take this time.

You rock.
Let's come back to center

and you're gonna
bump the hips to the left

and then slowly turn your gaze

to look towards the
bottom right corner of your mat.

Feel free to come up on the
fingertips here or on the fists

if your wrists
need a little break

then you get a big stretch
through the side body here.

Lengthen, lengthen and
then come back to center.

Inhale and exhale,
bump the hips to the right.

Turn to look towards
your bottom left corner.

Big breath in.

Exhale to come back to center

then we're gonna
curl the toes under

and send the hips back just
to stretch through the feet.

You can give the hands a
break by walking 'em forward

stretching through
the fascia of the foot.

Keep a lot of
awareness here in the shoulders

so nice, beautiful neck

and then one more
cycle of breath here

and see if you can really
press into your pinky toes

even if they don't
quite reach the earth

and if you want just for fun,

you can lift the palms here,

tent the palms so you can,

when I say tent the palms,
it's like you're pitching a tent

putting a pole in
the center of your palm

then tug back
with the shoulders,

press into the pinky toes

and then release, awesome work.

Downward Facing Dog,
here we come with the breaths.

So big inhale hearkening
back to your soften practice,

lift it up nice and easy.

Taking a couple
breaths here to do your thing.

Find support from
within, stretch it out.

Let go of any thoughts
that might be distracting you.

Give yourself this time and
space to explore with your body.

After all, that's
why we're here, mates.

Alright, when
you feel good here,

inhale, look
forward, bend the knees

and exhale, step to the top.

Clasp the elbows,
slight bend in the knees

or maybe a generous bend
and you're gonna hang here

for a couple breaths

letting the blood flow

to the head,

breathing deep, letting
go of any stress or tension,

relaxing through the jaw

and then we'll
release the arms,

tuck the chin from where?

Your center.

Engage and slowly
begin to press into the feet

and roll it up.

And then lots of
awareness from head to toe

as you stand up nice and tall.

Head to toe.

Couldn't help myself.

And right away today,

we're going to take
the fingertips back,

start to open up
through the pecs, the chest,

maybe your shoulders
are a bit sore or tight

from the work you've been doing

and we're gonna send the
fingertips back palms down

and if you need a little more,

you can interlace the
fingertips as we've done before

but see if you can
imagine pressing your palms

if they're out on
an imaginary surface

so it's not just out.

We're creating a little
resistance as we've been doing,

drawing energy up
from the pelvic floor

and you know it, it's
my girl Kate on the boat.

Take one more breath and try
to bring your pinkies together,

your elbows
together a little bit more.

Feel that
stretch and then release.

Inhale, reach for the sky.

Exhale, down you go.

Enjoy the ride.

Here we go,
inhale, halfway lift.

Exhale, fold.

Try to find something new.

Bend the knees,
fingertips come to the mat.

We'll slide the right toes
back and lower the right knee.

On a big breath in, sweep
the arms forward up and back

and then you're gonna
take a big breath in here.

Smile just a little bit

and then slowly on the
exhale bend your elbows

and send your fingertips back.

Wings, there's a theme here.

Hope you caught on.

Then you're gonna pull
the pinkies together,

lift the chest.

Inhale and then
exhale all the way back.

From here, plant the palms.

Pyramid variation,
you're gonna lift the hips up,

straighten through both legs.

Back heel is lifted rather
than down in the traditional.

So you're gonna
lift that back heel,

slight microbend
in that left knee

and then you're gonna
pull the left hip crease back

and feel free to
take that left thumb

so you can feel that
sensation especially if it's new

and pull up hugging that
left thigh bone, the femur,

up into socket there.

Now, notice if
your thoughts have gone,

oh, I'm not flexible
enough or I'm too tight

and then just be really
conscious of your self-talk here

at the halfway mark.

So important.

Awesome then we're
gonna bend both knees,

look forward,
inhale and then exhale.

Very simply step it back up.

Beautiful.

Forward Fold.

Inhale, halfway lift.

Exhale, fold.

Now, bend the knees,
fingertips come to the earth

and we slide the left toes back.

Lower the left knee, sweep
the arms forward up and back.

Take a deep breath in here,
lift the corners of the mouth

just slightly and then
exhale, bend the elbows,

send the fingertips back.

Airplane arms.

Pull the pinkies
together, inhale again

squeezing your thighs into
line and then exhale, release.

Here we go,
lifting the hips up high.

You can walk that back foot
in just a bit if you need.

We're gonna keep
the heel up today.

So hugging the right hip
crease in, pyramid variation.

Tug the shoulders away

just like we did in the
beginning of this practice.

So lots of length and space.

Breathe, breathe, breathe.

Sweet then bend that
front knee, look forward,

bend the back
knee and here we go.

With your breath,
inhale in and exhale.

Simply step that back
foot up to meet the front.

Forward Fold.

Beautiful, inhale
lifts you up halfway

and exhale to release.

Inhale to reach for
the sky, big stretch

so big, big, big, big breath

and then exhale, hands to heart.

Nice work,
inhale, reach for the sky.

Exhale, down you go.

Inhale, halfway lift,
start to warm it up.

Exhale, fold.

Slide the right toes back.

Lower the right knee.

Inhale, reach for the sky.

Exhale, bend the elbows,
send the fingertips back.

This time, option to
lift the back knee up maybe.

So if you come
up and you're like,

okay, that's a little
too much for me today,

soft landing right
back down to the earth.

It's all good.

If you are lifted,
really reach your back heel

towards the
back edge of your mat

then see if you can
shift that front knee

over the front ankle
and not too far ahead

then draw the
shoulder blades together.

Inhale, look forward, everyone

then exhale, you're gonna
slowly straighten that front leg

and from here, come
into your pyramid variation

then draw the
shoulders away from the ears.

Inhale, look forward.

Exhale, bend your knees,
give it a rock.

Step it all the way up.

Forward Fold.

Inhale, halfway lift,
your version.

Exhale to fold.

Bend the knees,
slide the left toes back.

Lower your back knee down.

Swim the fingertips
forward up and back.

Inhale, reach, smile.

Exhale, airplane arms.

So all this
work we've been doing

here in the
abdominal wall, use that here

as you shift your heart forward.

Front legs turned on

and you can lift the
back knee if you like here

or keep it down.

If you lift it,
really stretch that left heel

towards the
back edge of your mat

and really lift the back knee.

Front knee over front ankle.

Beautiful, inhale in.

Breathe deep, look forward.

Exhale, release the fingertips,
straighten the front leg.

Beautiful, keep up
with your breath here.

Lifting, lifting, lifting.

Great then inhale, look forward.

Exhale, bend the
knees, find a little rock.

Have some fun here.

Navel draws in and up

and that's how you
float up to the top.

Forward Fold.

Okay, take one more
cycle of breath here

in your Forward Fold.

Big inhale

and then nice easy exhale

and then inhale
to reach for the sky.

Catch a wave and exhale, we're
gonna go all the way down.

So last round here.

Let's make it awesome.

Inhale, halfway lift.

Exhale, soften and release.

Slide the right toes back.

Option to lower or
keep it lifted here.

As you inhale, sweep the
arms forward up and back.

Now, find that connect.

Squeeze and lift.

Strong and steady.

Big breath in.

On your exhale, send the
fingertips back, heart forward.

Connect to your center

then keep your gaze forward.

Instead of pyramid variation,
now we're gonna fly.

Believe.
Believe in yourself.

Believe in your uniqueness,

your worthiness of love

and believe you're gonna make it

through this 30 day journey.

Here we go, gaze forward.

We're gonna bend both knees

and slowly shift
forward onto that left foot.

If you fall and need to
come back into it, fabulous.

Open the chest.

Dial the right toes down.

Press into that
imaginary surface here

to find more length
through the crown, the chest

and now sing it with me.

I believe I can fly.

Just kidding, one
more breath, you got it

and then soften
through your standing leg

and then you're
just gonna slowly

bring your right knee in, in,
in, squeeze, squeeze, squeeze

like a flamingo
and then place it down.

Forward fold, let it all go.

Big breath in.

Long exhale, let it go.

Great.

Same thing on the other side.

Here we go, bend the knees,
slide the left toes back.

Back knee lowered or lifted.

Inhale to reach for the sky.

So find the action

and then when you're
ready, inhale, look up.

Exhale, let's give it a try.

Fingertips back, heart open,
connect to your center.

Breathing deep.

Then careful not
to rush this here.

So take action.

If your front leg gets a little
trembly, squeeze and lift.

You got this.

Strong focus.

Strong breath.

Bend your knees
and let's give it a go.

Let's see what happens here.

Lifting off and finding

your breath

as you soar and take flight.

Long neck.

You got it,
take one more breath.

Find length, expansion,
lift your left inner thigh up

and then here we go,
nice and in control.

Squeeze that
left knee in, in, in.

Bring it in,
reel it in, reel it in

and then slowly
release the left foot down

and let it all go.

Awesome work, beautiful.

Deep breath in.

Long breath out.

Deep breath in
and long breath out.

Alright, now bend your knees.

Bring your palms to the earth

and then take
your time with this.

It's gonna be
different for every body

so be kind to
your body and navigate.

You're gonna lift the heels

and we're gonna
slowly come into a ball

rounding through the spine

and you're gonna use
your fingertips to walk back

and we're gonna come into
the shape we did yesterday

rounding through
here, your version.

Pause.

Let your breath soften.

You start to relax a bit.

And then we'll take
the feet out just a bit.

Hands are gonna go
underneath just like we did.

We're gonna lean
back, lift the shins

and today we're
gonna take a mudra

of index finger and thumb.

We're not gonna cross the ankles

but rather bring the
ball joint of the big toe

and the heels together.

You can have a little
fun here spreading your toes.

Lift the chest.

It's a little lotus.

I almost said locust.

Lotus here.

Unfolding, we're
at the halfway mark.

I do not think that
any of us would be here

if we didn't believe deep down

that we are indeed

worthy of love

and believe that we are unique

and that we each have
this special unique quality

that we have to
uncover and be honest about

so that we can find
our meaningful contribution

to humanity and be rock stars.

So we'll slowly unravel.

Come back to a nice
seat of your choice.

So you can be here,
you can come to cross leg

or you can come onto the knees.

So pick a little spot to end in

and if you wanna
come onto your back,

the choice is yours.

You better believe it.

And then when you find your
seat, sit up nice and tall

and we're gonna
turn the palms face up

and then close your eyes

and just notice your
breath and notice how you feel

and the second
half of this journey

is dynamic and
really, really fun.

So keep showing up,
keep doing your best,

trust your authenticity

and find what feels good.

When you're ready, we'll
bring the palms together.

Seal it with a kiss.

Kiss the thumbs
to the third eye.

Take a deep breath in
and we bow to one another.

Namaste.

(light music)