- Hey everyone, 
and welcome to True,

your 30 Day Yoga Journey.

It's day 19.

And today we're 
gettin' our minds right

by focusing on 
the power of thought.

Let's get started.

(uplifting music)

Okay everybody, today 
we're gonna begin standing,

changing it up, 
with feet hip width apart.

So I'm dressed like a find
what feels good ninja today,

because really 
today is about mind,

the mind, the manas.

So we'll have a bit 
of a physical practice,

but really 
bringing our attention

to tending to the mind,

because the way 
we perceive things

and understanding the 
power of thought is everything

if you ask me.

It helps 
dictate every experience

and how we 
experience everything, right?

So, stand up nice and tall,

if you wanna pause 
the video and go put on

a ninja outfit,
that's fine too, but just imagine.

Thank you so 
much for being here.

Thank you for sharing 
your time and your energy.

Let's get started by 
taking a deep breath in.

And using an exhale 
to really just land here,

land and ground in whatever
you're showing up with today.

Then draw your hands together,
Anjali Mudra at the heart.

And then just begin to notice
if you're kind of shifting

forward into your toes.

Maybe you tend to 
stand on the outer edges

of your feet a lot.

Maybe it's the opposite, 
maybe it's inner.

Maybe you're sinking 
way back into your heels.

Although, after yesterday, 
I doubt anybody

is really standing here, 
'cause that would mean

that your glutes 
would need to be turned on.

So after you've taken 
a moment to essentially,

we're just bringing awareness
to the soles of the feet,

let's start to 
travel up the body,

drawing a little bit 
of awareness and energy

up through the 
arches of the feet,

the shins, 
around the knee joint.

Continue to draw your awareness

up through the thighs, the hips.

Imagine your hip points 
shining not just forward,

but up towards the sky, 
and then let that continue.

Sternum lifts to 
the thumbs, up, up, up.

Shoulders relax, 
neck is nice and long,

and then lift and lengthen up
through the crown of the head.

So you might've heard it before,

and I've certainly 
shared this many times,

but where 
attention goes, energy flows.

So if we tend to 
be the type of person

that kind of 
focuses on the downfall,

the negative possibilities, 
then we're giving energy

towards those 
negative possibilities

to become our reality.

Now if we're able to 
consider the flip side,

what would happen?

So I'm really here to 
just continue to ask questions

and help you ask questions,
not to really give answers.

So, just a 
little food for thought.

Now gently begin 
to deepen your breath.

And just come into a stillness.

If you can, 
an exquisite stillness,

whatever that means to you.

And inhale.

And on your next 
exhale, bow your head

down towards your 
hands and your heart.

Mindful in your thoughts.

Notice what comes up.

And then slowly 
release the head, the hands.

We're gonna interlace the 
fingertips behind the back.

And you're gonna step 
the feet a little bit wider,

so you're not gonna go full
on the length of your mat,

but just a little bit 
wider than hip width apart.

Then turn the 
toes in just a hair

and knuckles are 
gonna draw down, articulate,

draw down and away as you 
open up through the chest.

So you can square 
off the wrists here

or you can work 
to bring the palms

together, really together.

Yogi's choice.

Stand up nice and tall.

And imagine your 
hip points, again,

going up towards the sky.

As you breathe deep here, 
open your chest, open your mind.

Mmm.

Nice, then bend 
the knees just slightly

and you're gonna 
send your heart forward

and your butt back.

And you're just 
gonna go halfway.

Halfway here.

Crown of the head reaches
forward, knuckles draw back.

Big stretch, big breath.

And then exhale to dig 
into the heels and come back.

Awesome, release the 
arms and just let them

drape gently at your 
side, soft fingertips.

Inhale in.

And exhale out.

Awesome, interlace behind.

Now opposite thumb on top, 
so the other way,

and knuckles draw down and away.

We start to open 
up through the chest.

Continue to breathe.

See if you can extend your
exhale, make it long and smooth.

So, an excellent 
tool for the mind,

especially a busy monkey 
mind is Pranayama, breath.

Breath practice, breath control,

awareness of breath.

Inhale, lift your heart.

Open the chest, open your mind.

And exhale, here we go again.

Slight bend in the knees,
slow shift of the heart center

forward, knuckles reach back.

Think of your 
halfway lift moment

that we've been 
doing in our flows.

Take a deep breath in here,
big stretch through the top

of the hamstring, and 
then dig into the heels

to come all the way back.

Beautiful, beautiful, 
release the hands,

let them drape naturally.

Soft fingertips, lots 
of awareness throughout

the whole entire body.

Deep breath in.

And empty it out.

Awesome, from here 
you're gonna bring the heels in,

then the toes, and then 
keep it going, heel-toe,

heel-toe, all the way together.

Hands come back at the heart.

Inhale in.

Exhale, bow head to heart.

Mind intelligence 
to body intelligence.

Sweet, then slowly release.

We're gonna 
interlace the fingertips.

Shift your weight 
to your left foot.

And then you're gonna 
catch your right knee,

press into your left foot.

Press away from your yoga mat
and squeeze your right knee

up to your chest as you 
rotate the ankle one way

and then the other.

Now, this of course 
requires balance and stability,

a little coordination, 
so find something to focus on

if you need to.

Play with that lift 
up from the pelvic floor.

And then check it out, you're
gonna take your right ankle

and you're gonna cross it over
the top of your left thigh.

Strong and steady here.

If you need to put 
the hands out for balance,

do it with awareness, mindfully.

So lots of control in

your fingertips and toes,

from head to toe.

♪ Head to toe ♪

If it's all right in 
your body, bring the hands

to the heart, deep breath in.

Exhale, bend and stretch.

Heart goes forward 
just like we did before.

Slight bend in the knee.

Keep the toes awake.

Big breath in.

Dig into your left heel 
to come all the way,

release, back up.

And we'll switch 
to the other side.

Interlace the fingertips.

Shift your weight 
to your right foot.

Catch your left 
knee, here we go.

Press away from the yoga mat.

Squeeze and lift.

Rotate the left ankle 
one way and then the other.

Then lots of 
awareness in the whole body,

we're gonna take 
that left ankle now,

cross it over the 
top of the right thigh.

If you fall, we'll catch you.

It's all good, you just fall
and zoom it right back in.

Exercising that muscle 
is actually more important

than being here.

You know?

Breathe deep, send 
your heart forward if you

haven't already, butt back.

Stay connected to your core.

You got this.
Take a deep breath in.

We're peering into the pond.

What is it do you see?

What type of reflection 
are you getting back today?

Alright, and then on an exhale,
dig into your right heel.

Squeeze and lift to 
come back up and release.

Awesome. Inhale in.

And then exhale, bow, namaste.

Beautiful.

Release the hands, 
let them just drape naturally.

And now we're 
gonna bring the feet

as wide as the yoga mat.

So super wide now.

Big toes turn in.

Gripping through the 
outer edge of the feet

and drawing energy 
up from the inner arch.

Let that awaken the 
muscles of the inner thigh.

Lengthen tailbone down.

Hip points again, 
up towards the sky.

And then when 
you feel solid here,

slowly bring the 
hands to the heart.

Inhale in.

Exhale, relax 
the shoulders down.

Imagine your shoulder blades
really coming together here.

So imagine you're 
pinching a pencil between

your two shoulder blades, and
then soften through the knees,

so we're not locked 
here, and here we go.

We're gonna slowly 
send the heart forward,

shoulder blades coming together

just to that halfway mark here.

Looking in, what do you see?

Inhale in.

Exhale, continue fingertips
down to the Earth, maybe palms.

Deep breath in here.

If you're able to go 
a little bit further,

of course you're 
welcome to, bringing the hands

maybe in line with 
the arches of the feet.

If you're there, go 
ahead and hug the elbows in

so they're in line 
with your shoulders.

Wherever you are, 
this is big breath time.

Big, big, big anchor 
in the breath moment.

Then use an exhale 
to dig into your heels.

Contract navel to spine.

Find that core strength.

Hands come to the heart.

Come halfway, and 
then slowly rise up.

I've got my Julia Robert's 
hair going today.

My friends used 
to always tease me

'cause I had 
every Julia Roberts DVD

when I was a young lady.

Back to upright position.

Head over heart, 
heart over pelvis.

Alright, find your 
support system again here.

Draw energy up.

Lengthen tailbone down.

And now, we're gonna release

the fingertips, interlace again.

So now you can 
really pinch that pencil.

Adriene says the 
darnedest things.

That's gonna be my new show.

Knuckles draw down and away.

Again, you can work in time
to bring the palms together.

Inhale, lift your chest, 
lift your heart.

And exhale slowly, 
hips back, heart forward.

Take your time here.

So you kinda defy gravity here.

Stay connected to 
your center, your core,

and then maybe in time,

knuckles draw up
towards the sky.

Head comes down to the earth.

If this is not 
suited for your body,

you'll break free of 
the bind and bring the hands

or fingertips to the earth.

Otherwise, stay here and
actively reach your fingertips,

rather than just 
allowing your shoulders

to collapse in space, 
reach your knuckles rather,

not your fingertips, 
up towards the sky.

So you're creating 
length from the shoulder

to the earlobe.

Breathe deep.

Change your perspective.

Sometimes our thoughts, 
our perceptions,

just so conditioned.

And why not, the world 
just tells us so much,

gives us so much information.

It's hard to exercise our
right to think for ourselves

and direct our attention.

Alright, from here, strong legs,
press into your heel.

Exhale, draw 
the navel in and up.

You're gonna slowly 
rise up back to standing,

head over heart, 
heart over pelvis.

Release the bind.

Hands come to the heart for
stability or on the waistline.

And you're gonna 
stand up nice and tall.

And here we go.

Heel-toe, heel-toe, 
all the way in.

And then feel that flush 
in your body, in your legs,

in your side body, 
your back, your arms.

Inhale in.

And exhale, gently 
bow the head to the heart.

Stay here, close your eyes.

Notice how you feel.

Alright, gently release, 
lift the head.

You're gonna 
interlace the fingertips now

and press the palms forward, 
and then up and back.

And as you do this, 
take a deep breath in.

And imagine all four 
sides of the torso lifting.

So not just the front body, 
but the back body,

the side body.

And then lift your chin, 
lift your chest,

draw the navel in and up 
to support your lower back,

and then we're gonna 
slowly tilt to the right.

And then press into the heels.

Come back to center.
Slow tilt to the left.

Press into your heels.

Come back to center.

Inhale in.

Exhale, listen carefully, 
bend the knees,

release the fingertips.

Right arm is gonna 
come underneath the left.

And we come to Eagle Arms, 
knees are bent,

we stick the bum out 
just like we've been doing.

Connect to your center.

Strong focus here.

Now, when we 
start to bind ourselves,

and when somebody asks us to
go into a tight compromised

position, where 
does your mind go?

Where do your thoughts go?

So as you lift 
your elbows up here

and send your 
hips back in space,

see if you can bend 
your knees even more

and really dig in.

Challenge yourself.

And then consider your thoughts,

the way you 
handle your thoughts.

Totally dictates 
your experience.

Stay here or slowly 
peel the right knee up

and cross it over.

Bend the left knee now 
a little more, you got it.

Then maybe you find your wrap,
Eagle Pose, elbows lift up.

Breathing deep.

So try not to 
grip your left toes.

See if you can 
soften the shoulders down

as you lift the 
elbows up even more.

Sink a little deeper 
and then breathe

and listen to the 
sound of your breath.

Notice yourself talk 
here as you draw the navel

in and up, you got it.

And then nice and easy, 
you're gonna unravel the bottom.

Stand up, unravel the top.

Allow the fingertips to 
drape gently at your side.

And then just 
notice how you feel.

Awesome.

Let's go again.

Interlace the fingertips, 
press the palms forward,

up and back.
Big stretch, inhale.

Exhale.

Now, tilt to the left, 
bump the hips to the right.

And then come back to center.

Tilt to the right, 
bump the hips to the left.

Come back to center.

Here we go, inhale.

Exhale, break free, unravel.

Left arm's gonna 
come under this time.

We wrap around.

And then bend the knees,
send the hips back, way back.

So lotta times, 
there's just all this rush

to get into these poses, 
and the mind just is kind of

hanging on by a thread.

So try to create a 
mind-body experience here,

and if it's challenging, great,

because then you get to 
really work the juicy stuff.

Send the hips back.

And you know this 30 days 
of yoga is like a workshop.

It's a 30 day workshop.

You get to explore.

Really dig into the practice.

So when you're ready, 
sink a little deeper.

You're gonna 
lift the left leg up

and maybe you wrap it around.

And then just notice, am I
strong and determined today

even if I'm falling 
or am I frustrated,

letting my mind get the best?

And both are valid, valid roads.

And they're both 
gonna be very real.

But it's the 
awareness of your thoughts

and your perception that rock.

Okay, listen to the 
sound of your breath,

bend that right 
knee a little more.

You got this, 
lift the elbows up high.

Breathing deep.

Awesome, then the bottom 
half's gonna unravel first.

Stand up nice and tall, 
top half unravels, amazing.

Slowly bring the feet together.

Let your fingertips just
soften as you relax your arms

at your sides.

Close your eyes.

Take a deep breath in.

And exhale, let it all go.

Nice work.
Draw the hands together.

You're gonna bring the feet
as wide as your yoga mat now

or if you're sideways like me,

just go ahead and bring 
them back to a little bit

wider than hip width apart.

We'll turn the toes 
out this time, heels in.

Inhale, lift the chest.

And exhale, slowly bend the
knees and drop your center down,

so we're coming into a yogic
squat here, nice and slow.

Now, negotiate, if the heels
need to come up, all good.

Stay positive, lift the heels.

If this is not for 
your body, just come to

a nice, comfortable seat.

If you're willing to 
experiment here for a bit,

make sure that the 
knees are not coming in,

but they're tracking 
the middle of your foot.

So your big toe 
and your middle toe.

Then maybe the hands come 
together here at the heart,

and if they do, really 
use the arms to press out

and then create 
a little resistance

so you can lift 
up through the spine

by squeezing the legs in.

And then tuck your chin slightly

and just bow your head.

Send your gaze 
just past your nose here

and breathe 
deep into your belly.

Lean back a bit if 
you're on your heels.

If you're on your 
toes with the heels lifted,

draw energy up from 
the pelvic floor even more.

Breathe deep.

Nice, and then 
to slowly release,

we'll keep the toes active.

Lift up from the pelvic floor.

Use your fingertips to guide you

and we're gonna come 
all the way to a seat here.

Feet stay on the mat, 
knees up towards the sky.

Let your hands 
rest gently behind you.

Fingertips facing 
away from your body.

And then allow your 
knees to just fall to one side,

any side, and then 
pause here, close your eyes

and imagine, ah,

you're on the 
beach or on a hill.

And then bring it 
back through center

and take it to the 
other side, and again,

close your eyes and 
just have a peaceful moment

essentially is 
what we're tryin' to do.

Just create a little peaceful
moment with your breath.

Close your eyes.

Should feel really good, 
that inner rotation

in the left hip.

And then slowly 
come back to center.

Send the legs out long.

Then you're gonna bring the
palms together, interlace,

press the palms forward.

Then keep them forward as you
slowly begin to roll down.

Tuck the tailbone.

You can point the 
toes if you like here.

Slow, slow, slow and steady.

Keep pressing the palms forward,
nice and slow, slow, slow.

And then eventually, 
you'll come all the way down

to the earth, open the palms.

Let them rest 
gently at your sides.

You can shake the toes a little
one way and then the other.

Take a deep breath in.

And exhale to relax 
everything, my darlings.

Close your eyes again.

And the at home 
yoga practice is awesome

for considering the mind, 
getting your mind right,

so great for tending 
to what's really going on.

Sometimes we'll go 
work out or go to yoga

and it's very prescribed, 
and that's really fun

and you should do that too,
but at home you get to really

notice how you feel 
and check your thoughts.

So, I'll see ya tomorrow.

We'll build on today's practice.

For the rest of 
the day or the evening,

you can just pay 
attention to your thoughts

and your self talk. 
Is it loving?

If it's not, let's make it so.

Bring the palms together.

Thumbs to third eye.

Namaste.

(uplifting music)