- Hi everyone and 
welcome to TRUE,

your 30 day yoga journey.

It's Day 24 and we're 
headed back down to the floor.

Wear something extra 
cozy and comfy for this easy,

breezy, be kind 
to yourself practice.

(uplifting music)

- Alright my darling friends,
go ahead and grab a blanket or a

towel if you have one 
today so you can sit up on it,

just lift the 
hips up a little high.

And then allow your hands to
rest gently in your lap and

sit up nice and tall 
when you're ready.

Pause the video if you need to

grab a little 
padding to sit up on.

So, we have a 
quick practice today.

Dropping a good 
amount of the poses.

We'll pick 'em up tomorrow.

To kind of hone in on this

idea that by 
merely showing up you

are showing 
yourself a very, very

beautiful grand act of kindness.

So close your eyes and 
begin to notice your breath.

Sit up nice and tall.

And be kind to yourself today.

It's a little restorative
practice to help you feel good.

And if you're like, 
"Oh man, bummer

"because I have so much energy."

Well then, we can tend to 
that after this video ends.

But see if you can really just
use today as a little gentle

moving meditation 
to focus on the power

of being kind to yourself.

We can consider 
this with our thoughts,

our actions, the movement, 
the way we move.

And today it's also 
intended to serve

as a little day off from 
being on your hands.

Give your joints a little rest,
let your muscles soften

and relax a bit.

And then we'll pick up tomorrow
with our awareness practice.

So see if you can just sit 
with your breath here

for a moment or two longer.

Notice where your mind goes, 
where your thoughts go.

And then, start to bring your
attention more and more to the

sound of your breath, 
anchoring your mind

in the sound of your breath.

Uniting the mind and the body

in this moment 
just the best you can.

And you might already start to
notice how your mood or your

energy begins to change 
when you just stop

(laughs) doing things.

And often, taking a day off or
taking some time to just be with

yourself and to be still and
be with your breath is really,

really valuable and sometimes

more valuable than

a fast paced workout, 
a really sweaty yoga class,

a ton of vinyasa.

Just allow your

body to feel at ease here.

Your systems to 
kind of smooth out,

become less frayed.

These types of practices often

bring you the energy that you

need to actually get to
those other things eventually.

So we'll take one more
quiet moment here in Sukhasana,

just seated nice and tall.

And then begin 
to open your eyes,

you're just gonna take the left
hand to the earth and the right

fingertips up and 
over for a big stretch.

Take a deep breath in.

And then exhale, 
come back to center

and take it to the other side.

Inhale, big stretch.

And then one more 
time to each side,

inhale, reach.

Exhale, come back to center.

Inhale, reach.

And exhale, come back to center.

Awesome.

From here, you're gonna 
send the legs out long.

Still seated up on 
your blanket or block

or towel.

And when you get there,
reach the arms up and overhead.

Bend your knees as much as you
need and you're gonna drape your

belly over your thighs.

Inhale in, and exhale, drop
your chin to your chest here.

Allow the weight of 
the head to relax down.

You're just gonna listen to
the sound of your breath here.

Nice, cooling, 
calming pose and shape.

Kinda getting out of
that fight-or-flight mode.

This practice is also gonna
leave you nice and refreshed and

motivated for 
tomorrow's practice.

And this might be the most
difficult day for some people.

It's hard to 
slow down, to chill.

But I know you can do it.
Just do your best.

And then take one more inhale
in here and as you exhale,

slowly release and you're gonna

come all the way 
on to your back.

And you can use your 
blanket or towel as a pillow.

So pillow the head 
with your blanket or towel.

And then when you're ready,
we're gonna hug the knees into

the chest, scoop the tailbone up
so your lower back becomes nice

and cushion-y with the floor.

And then interlace 
the fingertips, squeeze.

And if you want here you
can rock gently side to side,

massaging the back body.

Now continue to listen 
to the sound of your breath.

You got this.

Paying attention to the breath.

Letting it wash over you each
breath is really different,

like a wave.

No one wave is the same.

Just breathe and listen.

Some will be deep, 
some will be shallow.

You'll get distracted 
but just keep coming back.

Then go ahead and 
place the left foot down.

You're gonna reach the 
right toes up towards the sky.

If the leg doesn't 
straighten, that's okay.

But you're gonna 
point and flex, point and flex

so it can be bent here.

Nice and easy, 
just pointing and flexing.

And then you'll 
interlace the fingertips,

bring them behind the 
thigh or behind the shin.

And we're gonna breathe here
keeping the shoulders relaxed.

Big stretch.

We'll release that.

Bring the right 
foot to the earth.

Send the left toes up high.

The same thing, 
we'll point and flex.

Just allowing the blood to
flow opposite direction here.

Great for circulation.

Nice to just have 
a day on the back,

feeling the support 
of your yoga mat.

You can imagine it, 
I like to image it

rising up to meet my spine.

And then same thing, we'll
interlace behind the thigh here

or behind the shin 
or you can even hold on

to your pant or your short.

Of course, we know 
a tie or a yoga strap

is also very helpful here.

You're gonna breath deep here,

listen to the sound of your breath.

Nice, deep inhalations

and really long exhalations.

No pushing or forcing here, just
nice and easy as you stretch.

Good, then take 
a deep breath in.

Exhale, release.

Left foot comes to the earth.

Now, we're gonna bring 
the feet as wide the yoga mat.

Allow the knees to fall in.

Now you're gonna bring 
your left hand to your heart,

excuse me, your right hand to
your belly and everything should

be able to relax here.

So you shouldn't be 
holding your legs up.

Just allow the 
knees to fall together.

We soften through the belly,
soften through the bowl of the

pelvis here and close your eyes.

Once again, listen to 
the sound of your breath.

Inviting the mind to quiet.

The nervous system

to calm, to soothe.

Nice, then we're 
gonna release the hands,

press up off the toes and you're
gonna reach toward the inner

arches of the feet 
and you're gonna start

to massage your feet here.

So we're opening 
up through the hips.

If it's too much, you can 
do one foot at a time,

in the hips but by now we might

be open enough to try to do both

feet at the same time.

And if not, it's 
just an easy adjustment,

one foot down.

So start to massage the 
arches of the feet here.

Breathe deep as you open the
hips and again feel that support

in your back body.

Be kind to yourself, 
continue to breathe deep.

Pop your toes, now rub 
the tops of your feet.

Yes!

And then we're gonna end with a
Happy Baby so you're gonna grab

the outer edges of your feet and

slowly kick the 
feet up towards the sky.

Nice and easy, 
lengthen the tailbone.

Actively reach it towards 
the front edge of your mat.

And then you can take any
movement that feels good here or

nice, steady stillness 
and just allow your breath

to move you here.

Allow your hamstrings 
to get a little sunshine.

Take stock, 
notice where you are today.

No toxic thoughts.

Remember the 
power of your thoughts,

how they

help cultivate,
dictate your experience in life

and your 
perception of all things.

Ooh, yes and one 
more big inhale here.

Feel your belly rise 
as you breathe in

and then as you 
breathe out, release.

You're gonna 
windshield wiper

the legs a little 
back and forth.

Allow your arms to 
open gently at your sides.

Windshield wiper the legs.

Great work.

Creaky old floor, what's up?

You're gonna extend 
the legs out long.

Take anything, any last little
movement here that you like,

that feels good.

Make sure your heels are at
least as wide as your yoga mat,

maybe a little wider 
today as you take up space.

And then the same 
thing with the arms.

If you're really zipped up here
see if you can give yourself a

little room to take up space.

And then tuck the chin slightly,
lengthen through the back of the

neck and inhale 
lots of love in

and exhale lots of love out.

Breathe with me now.

Inhale lots of love in.

Feel it, feel everything 
and exhale lots of love out.

One more time, 
big inhale, lots of love in.

And exhale, lots of love out.

Let this practice be a
reminder for you to

remember the 
importance of being kind.

Really, truly 
kind with yourself,

to yourself, in 
conversation with yourself.

Don't be so hard on yourself.

You're amazing, 
you're doing your best.

I know it.

Let's bring the palms together.

And as you're ready, lift 'em up
high up towards the third eye.

Namaste.

(uplifting music)