- What's up everyone 
and welcome to TRUE,

your 30 day yoga journey.

It's day 23

and I am just so grateful 
and honored and truly

impressed with this community.

I cannot believe that we're
still here together, day 23,

the homestretch, 
the beginning of something new,

the process, 
the candy, the unveiling.

Day 23 is all about balance
which for me this is one of the

many, many 
reasons why we're here.

To learn how to 
balance our true nature.

So that we can be our 
best and feel our best

and look our best too.

Let's get started.

(uplifting music)

Alright, let's begin in 
a nice comfortable seat.

When you arrive, 
take a deep breath in

and land with your 
nice, long juicy exhale.

Sit up nice and tall

and continue to 
gently deepen your breath.

Today's practice 
is about balance

but not just 
balancing on one leg.

It's about really uniting, 
coming to terms with an

understanding this 
idea that in order

to uncover your true self

we have to

have a practice at balancing

because the whole 
thing requires that.

So you are to continue to focus
on the breath and I'm gonna

invite you to open 
one palm, any palm,

and then take the 
other palm and place it down.

So you have one 
palm open, articulate,

and one palm down.

Then sit up nice and tall 
and the palm that's open

you're gonna be really 
soft with that hand.

Find that finesse, that grace.

And then with 
the palm that's down,

you're really gonna 
grip that knee or thigh.

We're softening through one
hand and really grounding down.

And then see if for the
hand that your grounding down,

you can really engage all
the muscles of your arm and so

there's this incredible
dichotomy going on here between

the grounding and the softening.

The open palm and 
the palm that is down,

face down.
We have up and down.

Then close your eyes or soften
your gaze to look gently down

past your nose.

Sit up a little taller and 
just notice the sensation

in your body today.

Notice where your thoughts go.

Continue to gently 
deepen your breath.

Then open the 
eyes and we'll switch.

So the palm that's down 
will now come up

and the palm that's 
up will now go down.

And again, want to really 
engage, kind of press down

and then really soften.

Find the detail 
in that open palm.

Know when you feel like okay you
kinda got it then take a deep

breath in and close your 
eyes or soften your gaze.

Just notice where you are today.

Whatever you're feeling,
it's all good. Feel it.

If you are expecting
to show up to the yoga mat or

anything else 
feeling perfect all the time,

you're gonna be disappointed.

You might struggle.

Alright, awesome.
Take a deep breath in,

exhale. Both palms face up 
or down, you get to choose.

Which one do you need today?

Both palms up 
feels right for me today.

I don't know why but 
this just feels right.

My intuition, 
my gut is telling me.

Or both down, definitely 
need that today, grounding.

So you choose.

Then I'd like to invite you to
set a little intention for your

balance practice today.
What's it gonna be?

And it can be simply, "I choose
to be the best version of myself

"here for the 
duration of this practice."

When you feel like 
you have something,

anything, tuck 
the chin slightly,

bow the head to the heart.

Take a deep breath in.

Fill the belly with air and as
you exhale just consider your

intention already done.

Already so.

We'll bring the palms 
together, lift the chin up,

smile just a bit.

Take a deep breath in 
and let's dive right in.

We're gonna come all 
the way through to all fours.

Find that nice 
Tabletop Position.

Lift the front body up to meet
the back body and when you're

ready, inhale, 
extend the right leg out.

Curl the right toes under,
you're just gonna stretch a

little bit here, 
rocking front to back.

And then when you're ready,

lift up from the 
right inner thigh.

Keep your right pinky 
toe down and stay here,

find your balance and stability

by pressing away 
from the yoga mat.

Stay there or you can add the
left arm by reaching it forward.

Now, gaze straight 
down today, tuck your chin,

lift your front body up 
to meet your back body

and then lift your back
body up towards the sky.

Keep lifting from 
the right inner thigh.

Pull your left thumb up.

It's as if you're trying to
shake someone's hand here.

So your left 
thumb is up, pinky down.

And then take one 
more deep breath in,

let your whole body 
inflate and then exhale,

slow and steady, with control, 
back down to all fours.

Beautiful, here we 
go on the other side.

Curl the left toes under, 
send 'em back.

Just gonna stretch out here.

Create more awareness from the

crown to the tail 
as you rock front to back.

Kind of sawing motion here.

And then when you're ready,
lift from the left inner thigh.

Keep you left pinky toe down.

The glute engages.

Then we stay here, 
hugging lower ribs in.

Lifting front body up 
to meet the back body.

Or we reach the 
right fingertips forward.

Again, like you're 
shaking someone's hand.

Thumb facing up, pinky down.

Plug your right 
shoulder in, draw the navel up,

keep breathing here.

Gaze straight down, 
inhale in, inflate.

And then exhale to release and
soften everything back down to

Tabletop Position.

Great, today with 
the toes curled under,

inhale, drop the belly, 
open the chest.

Exhale, send the hips back,
reach the fingertips forward.

Inhale, come up, drop the belly.

Carve a line with the nose,
forward and up and then exhale,

send it back.

Stretch, melt your heart.

Keep it going, inhale,

carve a line 
forward, up and back.

Cat Pose and then exhale,
toes are curled under today,

stretch through the foot as you

stretch and lean 
back with the hips.

Heart melts down.

One more time, 
inhale, carve a line

with the nose forward and up.

And exhale, send it back.

Great, from here we'll 
come back to all fours,

peel up from the tail, 
Downward Facing Dog.

Pedal it out here, 
shake the head loose.

Then you're just gonna
walk to the center of your mat,

Forward Fold.

Feet and hands come together
in the center of your mat.

Bend your knees, tuck your
chin, and then nice and slow,

roll up to stand.

And as you rise to 
stand tall in your Mountain,

you're gonna shift your weight
to your left foot right away and

inhale, sweep the fingertips
up and we're gonna pick up the

right knee as if it were on a
marionette string here and it

doesn't really matter how
high or how low you pick it up.

You're gonna pick it up, you're
gonna hug the inner thighs to

the midline, we're gonna come to
a standing one-legged Tadasana.

So if that big toe's 
on the ground, awesome.

You might just be here.

Might be here, here, 
here, here, here.

Then big beach 
ball up and overhead

so give yourself 
more space today.

Breathe deep.

Think of both inner thighs kind
of squeezing into the midline.

Strong and 
connected to your breath.

Center is engaged, inhale in.

Exhale slowly lower 
the right foot down first,

and then you're gonna 
release the fingertips down.

Come to Mountain.

Deep breath in, long breath out.

Great, shift over to the
right foot now and here we go.

Lifting up from 
the left knee now,

fingertips sweep 
forward, up and back.

Inhale, standing 
one-legged Tadasana here.

Big beach ball up and overhead.

Press away from 
your standing leg.

So we're not sinking into that
hip but really pressing away

from your standing leg.

And then think of the 
intention that you set earlier.

Pull the thumbs back, inhale in.

And exhale, left leg comes down,
left foot kisses the earth.

Inhale

and exhale, 
rain the fingertips down.

Awesome, interlace 
the fingertips behind.

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

Breathe deep.

Then release, bend the knees
and inhale to reach for the sky.

Exhale, Forward Fold,

all the way down, nice and easy.

Great, from here just 
take a cycle of breath

to shake the head loose.

Let go of any stress or tension.

And land here in this moment.

Maybe you're just now 
arriving here with your breath.

Sometimes it takes some time.

Great, then from here, 
inhale, halfway lift.

Your version and exhale to fold.

Inhale, reach for the sky.

All the way up, 
reach, reach, reach,

and exhale hands to heart.

Beautiful, now 
without looking down,

so keep your chin lifted here,

you're gonna bring the feet
together, really together.

Then shift the weight 
to your left foot again,

fingertips are gonna 
go down to come up, inhale.

Gather energy into your
center of gravity and lift up,

one-legged Tadasana.

Inhale in, as you exhale you're
gonna slowly bring your

left hand to the 
outer edge of your right leg

and you're gonna bring

your right elbow 
behind you, bending.

Cactus arms.

Now you have to not collapse 
into your left hip here.

You have to press away from the
yoga mat with your standing leg.

Find that balance, that 
resistance between the two

opposing forces of gravity, yes?

Here we go, one more breath.

Then exhale to 
come back to center,

hands come together 
first and then we release.

Ooh. Not your normal 
tree pose today, eh?

Here we go, inhale.

Exhale.

Fingertips go down to come up.

Shift your weight 
to your right foot,

we're gonna inhale, peel
the left knee all the way up.

Find your standing one-legged
Tadasana and again remember it

can totally be here.

If your leg's lifted, 
activate that foot.

Full body awareness.

Then press away 
from your standing leg,

inhale, and then exhale, 
slow and steady.

Right arm's gonna come to the
outer edge of your left leg and

the left elbow's 
gonna come behind.

Breathe, twist, hold on 
to a focus or Drishti point.

Maybe just down past your nose.

You got this, inhale, press
away from that standing leg,

standing foot. You got it,

create length in 
the right hip crease.

And then slow and steady 
with control back to center,

palms come together and 
we release that foot down.

Awesome work, inhale in.

Exhale to relax the shoulders.

Then you're gonna walk 
to the front of your mat,

we're gonna take a flow here.

Here we go, big inhale, 
reach for the sky.

Exhale to rain to 
down, Forward Fold.

Inhale, halfway lift.

Exhale, fold.

Bend the knees, 
step the right toes back,

step the left toes back.

Strong Plank or Half Plank.

Inhale, look forward, 
shift forward.

Exhale, hug the elbows in and
slowly lower down to the belly.

Inhale, Cobra, nice and easy.

Exhale to release.

Inhale, Plank or 
Half Plank, all fours.

Exhale to your Downward Dog.

Inhale to look forward, 
bend the knees.

Exhale to make 
your way all the way up,

top of your mat.

Inhale, halfway lift, 
your version.

Exhale to soften and bow.

Inhale to reach for 
the sky, really reach.

Exhale, hands to heart, 
Mountain Pose.

Close your eyes, 
observe your breath.

Then on your next inhale, 
here we go again,

reach for the sky.

Exhale, rain it down, 
Forward Fold.

Inhale, halfway lift, 
your version.

Exhale, soften and release.

Drop the poses, 
sync up with your breath.

Step or hop it back.

Inhale, shift forward.

Exhale, lower down.

Inhale, open your heart.

And exhale to slowly make
your way to Downward Facing Dog.

Now this time in 
your Dog, inhale,

lift the right leg up high.

Exhale, knee to nose.

Step it all the way up.

Pivot on the back foot.

Connect to your center as you
press into the front foot and

come up, hands at the heart.

Now pull the right 
hip crease back here.

Strong and steady, press into
the knife edge of your back

foot, breath deep.

Inhale, exhale, 
you're gonna slowly dial heart

and center to the left.

Lengthen tailbone down.

Feel the muscles that engage.

And then send the 
fingertips out wide,

Warrior II.

Inhale to send it back, 
Peaceful Warrior.

Big breath, big stretch.

And then exhale to 
bring it all the way forward,

Extended Side Angle.

Left fingertips to the sky,
option to bring right fingertips

down to the earth.

Inhale in, exhale bring 
it back down to your lunge.

Inhale, big twist here, 
right fingertips to the sky,

inhale.

Exhale to release.

Now from here, we're gonna come
up into that modified Pyramid.

So instead of the 
heel down, the heel's up.

Front leg is straight, 
back leg is straight.

Inhale, look forward, 
bend the knees.

Exhale, lift the 
back leg up, any height,

any length!

Standing Splits.

The big toe can 
be on the ground.

Want to keep the pinky toe
dialed down and lift from your

left inner thigh.

Option here to draw the 
nose in toward the knee.

Maybe to wrap the arms 
around the ankle or the calf.

Breathe deep here.

Lifting from the 
left inner thigh.

Then slowly release 
the fingertips down,

check it out everyone.

We're gonna bring 
the big toe down here.

Left big toe down, and we're
gonna bend the left knee and

we're gonna bring 
it in just behind.

We're gonna do a 
little plie, little bend here.

Give it a try, looking forward.

And then send it all the way
back to your nice low lunge.

Awesome, plant the palms, 
step the right toes back.

Move straight to Downward Facing
Dog or take a little flow here.

Moving with your breath.

In Downward Dog, inhale, 
lift the left leg up high.

Exhale, squeeze 
and shift forward.

Knee to nose.

Then, step it up.

Pivot on the back 
foot and rise up strong,

Warrior I with the 
hands at the heart.

So find this connection 
through your front body.

Use the sternum 
and thumb connection

and then when you're ready,

press into the knife edge 
of that back foot, inhale.

Exhale, dial it to the right.

Beautiful, find your 
foundation here.

And then send 
it out, Warrior II.

Arms reaching way 
beyond the fingertips.

Energy reaching way 
beyond the fingertips.

Your arms can't really 
reach beyond your fingertips.

Okay, send it back, 
inhale, Peaceful Warrior.

Keep a deep bend 
in that front knee.

Big stretch, big breath 
and then all the way forward.

Extended Side Angle, 
your version.

Breathing deep here, inhale.

Use an exhale to gently soften,
bring it back to your lunge.

Inhale in, exhale 
ready for that twist.

Right hand comes down.

On your next breath in, 
reach for the sky.

Lift the hips up high, 
left fingertips reach,

reach, reach and 
then bring it back down.

Sweet, Pyramid Pose.

Step it in, so modified, we're
gonna keep the heel lifted.

And when you feel like you've
gathered your bearings here

you're gonna bring 
the fingertips in front.

Bend that front knee, bend
your back knee and here we go,

lift off.

So it can be very 
low here to start.

Big toe on the ground.

We're gonna keep the 
right inner thigh lifting.

So the hips are level.

And just play with 
wherever you're at today.

Maybe in time we 
work to wrap the hands,

the palms gently with 
finesse around the calf.

Breathing deep.

Everyone dial 
your right toes down.

So it may mean that 
you don't go as high.

Engaging the right glute.

Breathing deep, 
keeping the shoulders relaxed.

And then release the 
fingertips back to the earth.

We'll go ahead and put 
the right big toe down.

Inhale, look forward.

And then exhale, you're gonna
bend your right knee and bring

it right behind your left knee.

Squeeze as you 
bend your standing leg.

Big plie here.

Squeeze, squeeze, 
squeeze, hug it all in.

Awesome, then shoot it all back
out into your nice low lunge.

Awesome, inhale to look forward.

Exhale to plant the palms, 
go straight to Downward Dog

or move through a flow.

Moving with your breath.

Keeping it soft and easy.

No forcing.

Awesome and one more time, 
take a deep breath in.

Nice cleansing 
exhale, let it go.

Now pause here, keep breathing
but just come to stillness.

Close your eyes.

Head below the heart.
An inversion here.

So good for 
balancing out the body.

The energy of the body.

Nice, then 
slowly bend the knees,

bring 'em down to the earth.

You're gonna bring the knees
together and we're gonna come to

sit on the heels.

If this is not available 
to you and your body,

then we'll just make a shift

and you can just 
sit however you like.

Cross-legged or on 
a towel or a block.

In whatever seat 
that you have chosen,

you're gonna sit up nice and
tall so you're not just dumping

all of your weight but rather
we're connecting a little bit to

Mula Bandha, this lift 
up from the pelvic floor.

Just explore.

And then we're gonna take one
palm up and place one palm down.

And close your eyes and 
just feel if you can just

notice any sort 
of sensation at all.

Just energy 
stirring in your body,

any tension.

And deepen your breath 
as you continue to assess.

And then the palm that's up,
go ahead and bring it down.

The palm that's down, 
go ahead and flip it up.

Same thing, sit back, 
lean in to this moment.

Just noticing, 
quieting the mind.

Listening to the 
sound of your breath.

And again, you decide both
palms up or both palms down.

Make that brain and body connect

and whichever you land on

this is where we'll end today.

Take a deep breath in,

and a long breath out.

Little moment of gratitude.

Really, really incredible
work showing up here every day.

It's not lost on me and I'm
pretty sure it can not be lost

on you even if it's 
deep down inside of you,

this appreciation for yourself.

As you're ready, gently 
bring the palms together.

We'll bring the thumbs 
right up to the third eye.

Take a deep breath 
in and exhale to bow.

Namaste.

(uplifting music)