WEBVTT

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- Hello and welcome to TRUE,
Your 30 Day Yoga Journey

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it's day 22,

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and we are focusing 
on the power of release.

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Let's get started.

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(uplifting music)

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Okay, pals, 
let's begin lying down.

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Come onto your back

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inhale right away, 
lots of love in.

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And as you exhale

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release the day thus far.

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Release any attachment to
the results of this practice,

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this journey

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and allow yourself,

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I know this is gonna 
ruffle some feathers

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but allow yourself to just be.

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Just be in the moment here.

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Hands are gonna 
come to the belly.

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And we're gonna start to 
gently deepen the breath.

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And there is such power when
we really just allow ourselves

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to be present with what is.

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Through this 
practice we start to feel

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more liberated, day by day,

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every time we 
show up on the mat.

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Every time we wake up

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for another 
experience in this lifetime.

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So whether you have 
something that you're needing

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to let go of

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or if you just want to 
practice making that easier,

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that relationship to just 
being present in the moment

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today's release practice

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should leave you 
feeling really, really good.

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Nice and slow we're gonna peel
one knee up, then the other,

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then nice and slow we're 
gonna scoop the tailbone up

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so the lower back's 
really cushioned on the mat,

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really flush with the mat,

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and then bring your knees up,

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give yourself a hug.

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You've been 
working hard, doing awesome

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so nice and easy just 
take a couple moments here

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to release any 
tension in the lower back,

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any stress in the shoulders,

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anything that might 
have collected in the body

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or manifested, 
use this moment here

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as you rock gently side to side,

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breath a little deeper

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to find what feels good.

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You here me say it a lot,

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let go of that 
which is not serving you.

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Some might say, 
"How, how do I do that?"

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So through regular 
practice we're able to explore

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the how.

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And the trick is just by 
being present with what is.

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Not letting it control you.

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Alright, and as you're 
ready we'll peel the nose

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up towards the knees

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finding that nice, 
long round in the spine,

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keep your shoulders relaxed.

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We start to squeeze, 
engage and massage

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the internal organs and 
the muscles of your core

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and then slowly release,

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send the legs out long.

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And now you're gonna 
press into your heels,

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toes up towards the sky

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then take a deep breath in,

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inhale, reach the 
arms up and overhead,

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hold that big beach ball 
up and overhead.

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Then exhale, 
hug the lower ribs in

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and you're actually 
gonna do an SH sound

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out through the mouth.

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So we'll take a deep breath in

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and as you exhale, SH sound.

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Keep it going

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and as you do this 
feel that contraction,

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navel drawing in, 
the shoulders begin to open.

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We empty, empty, 
empty everything out.

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Then big inhale again,

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feet are active, 
thigh bones are drawing down.

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Here we go, SH sound.

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As you breathe out.

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(shushing)

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Navel contracts 
drawing down slowly,

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we empty, empty, 
empty, empty out all the air

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and so your next inhale 
is just naturally buoyant

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and beautiful.

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(breath inhaling)

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And one more time my 
friends, catch the wave,

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here we go.

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(shushing)

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Beautiful, then 
float the arms down,

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take a deep breath in

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and as you exhale we're 
gonna hug the knees back up,

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one more time,

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cross one ankle over the other

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and you're gonna 
rock front to back,

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massaging up and down 
the length of the spine.

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Then after a couple
rock-and-roll moments

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you're gonna come all the way
up and through to all fours.

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Then we're gonna bring 
the two big toes together,

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knees wide.

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And we're gonna turn 
the fingertips around

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to face your body here

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and if this 
stretch is too intense

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you're just gonna walk 
the knees a little closer

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to your fingertips.

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Otherwise walk them on back,

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press into your fingerprints,

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get ready for the 
lion's breath of a lifetime,

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a big release here, 
inhale to drop the belly,

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look forward, 
stay here as you exhale,

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tongue out and gaze up.

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Tongue out, gaze up.

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One more time, deep breath in.

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Lion's breath, tongue out.

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(breath exhaling)

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Gently release the hands,

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palms come forward.

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Walk the knees underneath you,

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curl the toes under, inhale

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and exhale.

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Send it up and back,
Downward Facing Dog.

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Peddle it out,

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upper arm bones rotate out

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away from the ears.

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Stretch it out, 
continue to breathe.

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Then inhale to look forward, 
bend the knees

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and exhale to make 
your way to the top.

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Find your Forward Fold,

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and here we're gonna 
let any stress or tension

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we might be carrying 
around with us today,

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just let it slip off, 
brush it off your shoulders,

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shake the head loose.

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Let go of any worry,

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any problems unsolved.

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The best way to tend 
to those things anyway

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is by being really 
present and conscious

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so go ahead and let 
them slide off for now

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so that you can do your practice

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and feel your best 
when you step off the mat.

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When you feel your best
you're able to do your best,

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live your best. (chuckles)

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Tuck the chin, 
press it into the feet

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and let's roll it up.
Nice and slow.

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And stand up nice and tall, 
Mountain Pose.

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Feet are hip width apart,

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if they are not go 
ahead and step them

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hip width apart.

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Then here we go a little dance.

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Stick with me,

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inhale, reach for the sky.

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Exhale, slow and 
steady here to start.

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We're gonna bring the belly down

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to the tops of the thighs

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and throw the 
fingertips back behind you.

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Now press on all four 
corners of the feet firmly,

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inhale, reach for the sky.

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And exhale, slow, 
find that wave,

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belly comes to the thighs.

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Fingertips, toss it back.

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Now we'll pick it up a bit,

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big inhale to reach up,

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exhale to toss it back.

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Inhale to reach up.

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Exhale, toss it back.

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Inhale, big breath in,

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reach up, exhale, 
toss it back, sharp exhale

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and then keep it going.

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Inhale, reach, 
exhale, let something go.

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Inhale, reach, 
exhale, let something go.

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Do you feel a little silly here?

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Then let go of our inhibitions
as you toss it back.

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Inhale to reach for the sky,

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exhale to toss 
it back, you got it.

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Inhale, reach,

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exhale, toss it back, 
one more time.

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Inhale, reach,

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(breath exhaling)
beautiful, now this time

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inhale, reach, 
capture something,

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bring it back 
down to your heart.

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Awesome, if you 
watched me do that alone

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then you're in trouble.

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Then notice the effects of that.

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And bring the feet 
together, really together,

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nice work.

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Interlace the fingertips,

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go ahead and 
catch your right knee.

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If you need to 
walk to something here

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you can use a wall or a chair,

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a hard surface to 
catch your balance.

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You're just gonna 
rotate the right ankle one way

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and then the other.

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Then we're gonna drop that,

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catch the left knee, 
nice and easy.

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Squeeze and lift, 
catch your balance.

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Rotate one way 
and then the other.

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Beautiful, then bring the
feet back to hip width apart.

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You're gonna bring the hands
to the tops of the thighs.

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Inhale in, look forward, 
drop the belly,

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stick your butt out.

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And then exhale 
lion's breath, tongue out.

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(breath exhaling)

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Inhale in, look down

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then lift the chin, 
gaze up, tongue out, exhale.

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(breath exhaling)

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One more time, 
look down, chin to chest,

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roll it up, last one,

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lion's breath, inhale,

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tongue out.

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Awesome, straighten the legs,
inhale, reach for the sky.

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And exhale, Forward Fold 
all the way down.

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Inhale, lifts you up halfway,

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exhale to let something go.

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Forward Fold.

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Great, walk the feet together.

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Keep a little bit of 
space between the heels.

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Great, then bend the 
knees and the hips back,

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inhale, reach forward.

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Chair Pose, Utkatasana,

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exhale, toss it back, 
nice and slow.

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Belly to the tops of the thighs,

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fingertips reach back, 
inhale, reach forward.

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We're not gonna 
do a lot of these.

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Exhale, send it back, last one.

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Inhale to reach forward,

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maybe you drop your 
bum in space a little more.

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And then exhale to 
reach back, beautiful.

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Now slowly begin to release,

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straighten the legs, 
hands come to the earth.

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Great, plant the palms, 
step the right toes back

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then step the left toes back.

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Inhale to look forward,

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exhale to slowly bring 
the right hip to the ground

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and we're gonna stay here,

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breathing deep.

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Gorgeous, one more breath.

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Then use your core connection,

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we're only gonna do this twice,

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so nice and slow
to come back to center

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and then send it 
to the other side.

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Big stretch, big release.

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Great, then bring 
it back all the way,

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Plank Pose, inhale.

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Exhale, lower all 
the way to the belly.

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Inhale for Cobra,

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exhale to release.

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Press up to all fours or Plank

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and then back to 
Downward Facing Dog.

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Peddle it out.

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Inhale to look forward, 
bend your knees.

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Exhale to make 
your way to the top.

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Use an inhale to lift halfway

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and an exhale to fold.

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Inhale to reach for the sky, 
big breath, big stretch.

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Exhale, hands to heart.

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Lift the corners 
of the mouth slightly

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and here we go again.

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Walk the feet hip width apart.

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So there's a 
real opportunity here,

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take it or leave it.

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Big inhale to reach for the sky,

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sharp, audible exhale as you
bring the belly to the thighs

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and toss it back.
(breath exhaling)

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Inhale to reach,

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exhale.

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Inhale, reach,

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come on now, exhale.

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Inhale, reach,

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exhale.

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Inhale, reach,

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exhale, come on you got it.

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Inhale,

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exhale.

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Inhale,

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exhale,

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inhale,

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exhale,

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last one, inhale,

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exhale.

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Inhale, reach up,

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exhale, hands to heart, 
capture it.

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Capture it, 
walk the feet together.

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Really together,

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zip up and then shift 
your weight to your left foot.

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Now you can repeat the 
catching here of the knee

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or we're gonna 
move into Tree Pose.

00:12:35.755 --> 00:12:38.024
So you're tree for 
today can be different

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even if you can get 
your heel all the way up here

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maybe today it's softer, 
maybe it's chiller.

00:12:45.331 --> 00:12:46.492
Breathe deep.

00:12:52.105 --> 00:12:55.427
Then take a big inhale 
in here, lift your chest

00:12:55.427 --> 00:12:57.944
and then exhale to slowly switch

00:12:57.944 --> 00:13:02.148
with finesse, with grace, 
find it on the other side.

00:13:03.950 --> 00:13:05.218
Nice and easy,

00:13:06.986 --> 00:13:09.922
so anchoring the 
brain in this moment

00:13:09.922 --> 00:13:11.317
with the breath.

00:13:11.317 --> 00:13:14.661
(breath inhaling)

00:13:16.396 --> 00:13:18.164
Great, inhale to lift your heart

00:13:19.298 --> 00:13:21.534
then exhale to release,

00:13:21.534 --> 00:13:23.269
inhale, reach for the sky.

00:13:24.303 --> 00:13:26.339
Exhale, rain it down.

00:13:27.840 --> 00:13:29.275
Feet together, really together,

00:13:29.275 --> 00:13:30.877
a little bit of 
space between the heels,

00:13:30.877 --> 00:13:32.979
inhale, reach forward.

00:13:32.979 --> 00:13:35.915
This time exhale, 
send the fingertips back,

00:13:35.915 --> 00:13:38.351
pause here, you can stay there

00:13:38.351 --> 00:13:39.919
or we're gonna draw the navel up

00:13:39.919 --> 00:13:42.021
and slowly begin 
to lift the heels.

00:13:44.223 --> 00:13:46.225
Drinking Bird or Hummingbird,

00:13:46.225 --> 00:13:50.293
again, this pose 
requires you to be present.

00:13:50.293 --> 00:13:51.631
Nothing like 
a balancing posture

00:13:51.631 --> 00:13:53.586
to really invite you

00:13:53.586 --> 00:13:56.736
to be really present.

00:13:56.736 --> 00:13:59.138
Reach the fingertips back,
drop the hips a little more.

00:13:59.138 --> 00:14:02.975
Inhale, and then exhale, 
release the heels,

00:14:02.975 --> 00:14:04.310
Forward Fold.

00:14:06.098 --> 00:14:07.814
Inhale, halfway lift,

00:14:09.115 --> 00:14:11.284
exhale, fold.

00:14:11.284 --> 00:14:13.119
Bend the knees, plant the palms,

00:14:13.119 --> 00:14:14.187
step the right foot back,

00:14:14.187 --> 00:14:15.354
step the left foot back.

00:14:15.354 --> 00:14:17.690
Inhale to look forward,

00:14:17.690 --> 00:14:19.726
exhale to lower all 
the way to the belly.

00:14:22.895 --> 00:14:26.332
Great, from here we're 
gonna come onto the elbows

00:14:26.332 --> 00:14:27.700
and then nice 
and easy you can even

00:14:27.700 --> 00:14:29.335
interlace the fingertips here.

00:14:29.335 --> 00:14:31.170
You're gonna bend 
both of your knees,

00:14:31.170 --> 00:14:32.538
toes up towards the sky.

00:14:32.538 --> 00:14:33.940
And then nice and slow,

00:14:33.940 --> 00:14:34.941
it should feel really good,

00:14:34.941 --> 00:14:37.543
you're gonna 
windshield wiper the toes,

00:14:37.543 --> 00:14:39.011
back-and-forth.

00:14:39.011 --> 00:14:41.447
We're massaging 
the tops of the thighs,

00:14:41.447 --> 00:14:43.049
the quads.

00:14:43.049 --> 00:14:46.052
The hip creases, 
creating a little release there,

00:14:46.052 --> 00:14:47.386
it should feel really good.

00:14:48.855 --> 00:14:51.090
Keep breathing, 
you gotta bring the breath.

00:14:53.326 --> 00:14:55.294
Out with the old, 
in with the new.

00:14:55.294 --> 00:14:56.729
So every time you breathe in,

00:14:56.729 --> 00:14:59.365
nice fresh breath, 
every time you exhale

00:14:59.365 --> 00:15:01.601
is an opportunity 
to create more space

00:15:01.601 --> 00:15:06.305
for a new opportunity, 
a new joy, a new love,

00:15:06.305 --> 00:15:08.074
new job.

00:15:08.074 --> 00:15:10.777
Our pet's heads are falling off.

00:15:10.777 --> 00:15:12.945
(laughs)

00:15:12.945 --> 00:15:16.082
And then we'll 
come back to center,

00:15:16.082 --> 00:15:18.518
walk the knees in 
line with the hips.

00:15:18.518 --> 00:15:19.585
This is our last little bit

00:15:19.585 --> 00:15:21.087
and then we're gonna call it,

00:15:21.087 --> 00:15:22.021
so here we go.

00:15:22.021 --> 00:15:23.923
Walk the elbows right 
underneath the shoulders,

00:15:23.923 --> 00:15:26.702
knees in line with the hips.

00:15:26.702 --> 00:15:29.462
Palms pressed into 
the earth or interlaced.

00:15:29.462 --> 00:15:31.164
Inhale to look forward,

00:15:31.164 --> 00:15:33.733
exhale, tuck the chin, 
lift the hips up high.

00:15:33.733 --> 00:15:34.967
Breathe deep.

00:15:34.967 --> 00:15:36.969
Forearm Plank.

00:15:36.969 --> 00:15:39.038
Building strength and stability

00:15:39.038 --> 00:15:42.909
we got this, zipping up 
from the upper abdominals

00:15:42.909 --> 00:15:45.645
and the lower belly drawing
energy in towards the center

00:15:45.645 --> 00:15:47.947
of our body, of our being, 
we're here for five,

00:15:47.947 --> 00:15:50.983
breathe deep, four, three, two,

00:15:50.983 --> 00:15:53.586
lower to the knees or 
take the hips up high,

00:15:53.586 --> 00:15:55.454
Dolphin Pose.

00:15:56.389 --> 00:15:58.691
Lower to the knees or 
take the hips up high,

00:15:58.691 --> 00:16:00.493
Dolphin Pose.

00:16:00.493 --> 00:16:02.261
Take a deep breath in,

00:16:02.261 --> 00:16:05.968
if your hips are up high
slowly lower them to the knees

00:16:05.968 --> 00:16:10.503
and everyone press up 
and swing the legs around.

00:16:11.871 --> 00:16:14.006
And we're gonna 
come to Cobbler's Pose

00:16:14.006 --> 00:16:15.875
which is where 
we're gonna end today.

00:16:20.246 --> 00:16:22.215
So sit up on a blanky or a block

00:16:22.215 --> 00:16:23.482
or a towel if you need to here

00:16:23.482 --> 00:16:25.751
and you're gonna 
grab the ankles to start.

00:16:26.752 --> 00:16:27.820
And then you're 
gonna take your thumbs

00:16:27.820 --> 00:16:28.855
to the arches of the feet

00:16:28.855 --> 00:16:32.558
and just start to 
peel away any tightness

00:16:32.558 --> 00:16:34.293
or tension here in your foot.

00:16:35.728 --> 00:16:37.930
And then you can 
take your eyes down

00:16:37.930 --> 00:16:39.298
to the soles of your feet

00:16:40.366 --> 00:16:43.836
and if you can 
breathe nice, long, smooth

00:16:43.836 --> 00:16:47.173
deep breaths here as 
you massage your feet.

00:16:51.521 --> 00:16:52.712
And just notice 
how you're feeling,

00:16:52.712 --> 00:16:53.746
notice what comes up.

00:16:55.281 --> 00:16:56.515
And if it's like nothing,

00:16:56.515 --> 00:16:58.117
you're drained, that's cool too.

00:17:04.457 --> 00:17:07.487
Then from the arches, 
massage your toes,

00:17:07.487 --> 00:17:09.070
sit up nice and tall.

00:17:18.436 --> 00:17:20.239
Then in a couple 
more cycles of breath

00:17:20.239 --> 00:17:22.675
you can massage the ankles.

00:17:22.675 --> 00:17:24.977
You can find stillness,

00:17:24.977 --> 00:17:26.913
massage the achilles.

00:17:37.723 --> 00:17:39.425
And then when 
you feel satisfied,

00:17:39.425 --> 00:17:42.295
close your eyes, we're all
gonna sit up nice and tall.

00:17:43.429 --> 00:17:47.683
Find that dance, 
that balance of lift

00:17:47.683 --> 00:17:49.835
and ground, light and dark.

00:17:51.270 --> 00:17:53.839
The two polarities

00:17:56.509 --> 00:17:58.577
and somewhere between that dance

00:17:58.577 --> 00:18:01.147
you reside still and steady.

00:18:03.549 --> 00:18:04.784
Unattached.

00:18:20.266 --> 00:18:21.667
Great, on your next breath,

00:18:21.667 --> 00:18:24.704
take an inhale 
to lift the chest up

00:18:24.704 --> 00:18:27.063
and use an exhale to 
bend the elbows left to right,

00:18:27.063 --> 00:18:29.475
send your heart forward, 
round through the spine,

00:18:29.475 --> 00:18:30.843
draw your chin to your chest.

00:18:30.843 --> 00:18:32.095
We bow.

00:18:33.913 --> 00:18:35.915
Listen to the 
sound of your breath here

00:18:37.650 --> 00:18:41.854
and then use this moment 
here to have a quick little

00:18:41.854 --> 00:18:44.323
conversation with your soul.

00:18:44.323 --> 00:18:45.658
Is there something in your life

00:18:45.658 --> 00:18:48.427
you need to consider letting go?

00:18:50.196 --> 00:18:52.365
Something that 
really is not serving

00:18:52.365 --> 00:18:53.566
the purpose that it once served

00:18:53.566 --> 00:18:55.801
'cause we change, 
we're constantly changing.

00:19:04.477 --> 00:19:08.214
And then slowly press down 
through the sits bones,

00:19:08.214 --> 00:19:10.449
hips get heavy 
and we'll rise back up

00:19:10.449 --> 00:19:11.584
nice and slow.

00:19:13.252 --> 00:19:14.654
Don't take this 
moment for granted,

00:19:14.654 --> 00:19:18.124
take a deep breath in, 
exhale out through the mouth

00:19:18.124 --> 00:19:19.959
release the arms.

00:19:19.959 --> 00:19:21.927
Hands come to the 
knees, we'll draw them in

00:19:21.927 --> 00:19:23.496
towards the center.

00:19:23.496 --> 00:19:26.232
Just come to a nice seat here.

00:19:28.634 --> 00:19:30.669
Whew, draw the palms together.

00:19:30.669 --> 00:19:33.272
I'm awesome, you're awesome.

00:19:33.272 --> 00:19:34.340
We're awesome.

00:19:37.043 --> 00:19:38.310
Let it go.

00:19:39.678 --> 00:19:41.080
We practice and 
then we let it go.

00:19:41.080 --> 00:19:43.249
Just know that it 
all resides in here.

00:19:45.785 --> 00:19:47.920
Just being present, listening

00:19:50.356 --> 00:19:52.124
that's more than good enough.

00:19:53.993 --> 00:19:54.994
Have an amazing 
rest of your day.

00:19:54.994 --> 00:19:57.115
I love you so much.
I'll see you tomorrow.

00:19:57.115 --> 00:19:59.031
Bring the thumbs 
up to the third eye.

00:19:59.031 --> 00:20:00.132
Take a deep breath in.

00:20:01.300 --> 00:20:02.601
And we exhale to bow.

00:20:03.536 --> 00:20:04.612
Namaste.

00:20:05.604 --> 00:20:09.175
(uplifting music)