WEBVTT

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- Hey everyone 
and welcome to TRUE,

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your 30 day yoga journey.

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It's day 26.

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Be still my beating heart.

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Hop into something 
comfy and let's get started.

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(uplifting music)

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Okay, my friends.

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Let's begin today in 
a nice comfortable seat.

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We're gonna begin with 
alternate nostril breathing.

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So we're gonna bring it all in

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with a little Pranayama today.

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So no matter 
what your day is like

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or your morning, 
or your evening,

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or whenever you're 
practicing, we can use this

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breath to really 
just come spiral

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into the present moment 
and find a little stillness.

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Stillness doesn't 
always mean stillness in body

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although we'll play a 
little bit with that today.

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It can be something 
that we strive to

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return to on a 
regular basis just to

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keep the inner 
ecosystem healthy.

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I think you probably 
know what I'm talking about.

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If you don't, shoot me an email.

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No, I'm just kidding.

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Sit up nice and tall.

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Let's just get settled in here.

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Take a deep breath in.

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And as we've been 
doing, use that exhale

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to actively relax 
your shoulders down.

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Now the idea is 
that we kind of get

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in the habit of doing 
this simple gesture of love

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and then on the 
mat and then you do it

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more naturally and 
it's more available

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at the ready 
for you off the mat.

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So it's very simple.

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Just take a nice conscious
breath in and use your exhale

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to consciously 
relax your shoulders down.

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Great, then we're just going 
to nod the head a little bit

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"Yes" and "No" but nice and slow

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so you can really pay 
attention to this sensation

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as you drop your chin 
down and lift your chin up.

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Then bring it 
back to center and

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of course take it the other way.

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And as you do this, 
see if you can

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activate the 
upper back body a bit.

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So if you're rounding down here,

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see if you can draw the 
shoulder blades together

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and lift your 
heart up a little more.

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Yeah, yeah!

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Alright, come back to 
center and we'll begin.

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You're gonna take the 
hand that you dominate with.

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(laughs) That sounds wrong.

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Your dominant hand, any hand.

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And we're gonna plug the
right nostril with the thumb.

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Take a deep breath in 
through your left nostril.

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You're gonna pause at 
the top, hold your breath,

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retain the breath, and then
you're gonna seal the left

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nostril with your 
ring finger and then

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exhale out 
through the right nostril.

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And inhale 
through the right nostril.

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We always pause, 
retain, switch and seal

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at the top and then exhale
out through your left nostril.

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Alright, here we go.

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Inhale it.

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Pause, seal and switch.

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Exhale all the way out.

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Long exhale.

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Inhale.

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Pause at the top, 
switch, seal, and exhale.

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Inhale.

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Retain the breath at the top,

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seal and switch and then exhale.

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Now soften your gaze.

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Close your eyes 
and keep it going.

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Seeing if you can 
really elongate the breath.

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Keep the shoulders relaxed.

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A gentle lift in the heart.

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And once you 
get a little rhythm,

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see if you can, 
again, close your eyes

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or soften your gaze so 
you can really feel this out.

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Feel the soothing effects of
this Pranayama Nadi Shodhana.

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Then go ahead and even it out.

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Even out right side, left side.

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Then you'll release both hands
to the knees or the thighs

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and take a deep breath 
in through both nostrils

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and exhale out 
through both nostrils.

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Just take a moment 
to find stillness.

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This Pranayama practice known

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to quiet or to still the mind.

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Excellent for 
anxiety or just that

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anxious energy.

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Chaotic energy.

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Awesome, then gently 
open your eyes,

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we'll bring the hands together.

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Bow the head to the hands 
and then let's dive on in.

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We're gonna come onto 
all fours, Tabletop Position.

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Take a couple rounds of 
Cat-Cow when you're ready.

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Placing the hands 
and feet mindfully

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and starting to really 
sync up with your breath here.

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You know what to do, 
inhale, drop the belly.

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Exhale around through the spine.

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Use this as an 
opportunity to really

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explore how 
you're feeling today.

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Chances are there 
are places that might

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be a little sore, a little awake

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from your previous practices.

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So I've said it before but
careful, no yoga robots here.

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Cat-Cow, you know, 
like, use it as an opportunity

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to explore and that said, 
you can go ahead

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and veer off the railroad tracks
whenever you feel like it.

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Bumping the hips a 
little left to right.

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Checking in with the side body,

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the shoulders, maybe the feet.

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And then you're gonna use this

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little dance 
that you've created.

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Keep a mindful 
awareness in the hands.

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We'll use this dance 
to slowly curl the toes

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under and make your 
way to Downward Facing Dog.

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Keep it going, find that flow.

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As you deepen your breath, 
stretch it out.

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And then you're gonna 
plant the hands mindfully.

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Make sure they're 
not too narrow here but

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widen the hands a bit today.

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Maybe even turn 
pinkies out, thumbs towards

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the front of your mat 
just a bit so you can feel

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that outer rotation 
because we're gonna

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come to stillness 
here as you're ready

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allowing the blood 
to flow to the head

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as you draw the 
navel in just a bit here.

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So if you're dumping all your
energy towards your knees,

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see if you can 
draw the navel in a bit

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to support the back body 
and we'll find stillness here.

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Let your breath move 
within this structure.

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Then we'll slowly 
bend the knees.

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Look forward and then 
you're gonna take baby steps,

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just baby steps, tippy-toe
steps all the way to the top

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so take your time getting there.

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There's a bit of 
humility of course

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in this transition, 
always, that I love

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so don't bypass 
that awesome opportunity

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to connect with that, 
always good.

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And then we'll 
come to Forward Fold

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at the top of the mat.

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Clasp the elbows, 
rock a little side to side.

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And then bend your knees,

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send some extra love 
to your lower back.

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Begin to listen 
with more intention

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to the sound of your breath.

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So really get obsessed with the

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sound of your 
breath here, today.

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And then release 
the arms and when

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you're ready, 
you slowly roll it up.

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And then go ahead 
and bring the hands

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together as roll 
up into your Mountain.

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And then yogi's choice, 
feet hip width apart

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or really together, 
just nice conscious footing.

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Toes pointed forward then you're

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gonna squeeze the 
shoulders up to the ears.

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Squeeze, squeeze, 
squeeze, take a deep breath in.

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Then bring them up, 
up, up, around and back.

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Loop the shoulders, 
lift your heart.

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Tailbone lengthens down, 
you feel plugged in,

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connected, active 
in the lower body.

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And then we're gonna 
slowly just lift all the toes

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and then place the 
toes down nice and slow.

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Just a little awareness in
all four corners of the feet.

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Awesome. Then we're gonna 
bend the knees, here we go,

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big inhale to reach for the sky.

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Now you're gonna stay here, 
open the palms,

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wrap the shoulder 
blades around, and then

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press through all 
four corners of the feet.

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You can even lift the 
toes again if that helps.

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Draw energy up from the arches.

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Volcano Pose.

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Draw energy in so hug the lower

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ribs in and then draw energy up.

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Volcano Pose.

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Tuck the chin and 
then start to breath

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like you love yourself here. 
Nice full, deep breaths.

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And then you're gonna send your

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gaze just down past your nose.

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Lift the kneecaps, 
kind of engage the quads.

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Tailbone lengthens down.

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The body is really active here.

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We're playing with reaching
and lifting and then grounding.

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That stability with that ease.

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Keep breathing here, you got it.

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Volcano Pose.

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So the energetic 
body is working here,

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playing with balancing 
those two opposing energies.

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Explore for one 
more breath cycle.

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I know your arms 
are getting tired.

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Stick with me, stick with it.

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Awesome, then inhale to carve a 
line with your nose to look up.

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Exhale, palms come together, 
and you're gonna bend

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the knees, and slowly, mindfully
take it down through the

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midline all the way 
down to your Forward Fold.

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Nice. Inhale.

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Halfway lift your version.

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Just find length in the spine.

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Tug the shoulders 
away from the ears.

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And then exhale, 
soften and fold.

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Great. From here, right toes 
are gonna slide all the way back

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and we'll lower the right knee.

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Inhale. Sweep the 
arms all the way up.

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Your volcano arms, 
big stretch, big breath.

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Exhale, from here, 
the navel draws in and up.

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We've got this.

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We're gonna lift up,
straighten the leg

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and paint a wall to 
come all the way back down.

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Bend that left knee, 
pull that left hip crease back.

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Breathe deep and then 
on your next inhale,

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take a moment to 
open through the chest

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and then bow the head forward.

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Then rolling 
through your left foot,

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you're gonna lift the back knee.

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We got this.

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Inhale, high lunge, 
you can always keep it lower.

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Reach the 
fingertips all the way up.

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Big stretch, big breath.

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You're connected.
Big volcano arms here.

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And then exhale and 
release it all the way down.

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Pyramid variation.

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Lift up from the hips 
so lift the hips up high

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and then you're gonna walk
that back foot in and option

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to stick with the variation 
or bring the heel down

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but you're gonna 
wanna walk it in just a bit.

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Inhale.

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Exhale.

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Bend your back knee.

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You're gonna simply step the
back foot up to meet the front.

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Forward Fold.

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Inhale, halfway lift, reset.

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Exhale, fold.

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Slide the left toes back, now.

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Lower the left knee.

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Inhale, sweep the arms up.

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Connect.

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Draw energy up, ground down.

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Find your moment 
of stillness, here.

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Big breath.

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And then to exhale, here we go,

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navel draws in 
and up, we straighten

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through the front 
leg and we're gonna

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paint the wall to 
come all the way down.

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Then bend through that 
front knee just a bit.

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Pull the right hip crease back.

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Use an inhale to open, 
broaden through the chest.

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And then an exhale to bow 
the head forward and down.

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So drop what 
the pose looks like.

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I could come here 
but I'm working with

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what's going on 
in my body today.

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Keep that in mind.

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Take stock.

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Rolling through the 
right foot when you're ready.

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Lifting that back 
knee up if you like

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and then here we go, big inhale

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to sweep the arms 
all the way and overhead.

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Find a moment 
of stillness, here.

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Big breath, big stretch.

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And then exhale to take it down.

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Step the back foot in, 
Pyramid variation.

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Or if you like, 
you can drop that heel.

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Breathe deep.

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Keep lifting up 
through the right

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hip crease so it's pulling back.

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And then bend your 
back knee and we're gonna

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rock the back foot up to
meet the front, Forward Fold.

00:14:39.846 --> 00:14:41.914
Inhale to halfway lift, 
your version.

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Reset.

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And exhale to fold.

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Awesome. Big inhale 
to reach for the sky.

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And exhale, hands to heart.

00:14:50.223 --> 00:14:53.226
Find stillness, close your eyes,
observe the breath.

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Great then bat 
the eyelashes open.

00:15:08.374 --> 00:15:10.143
Bend your knees and here we go,

00:15:10.143 --> 00:15:12.411
inhale and reach for 
the sky, Volcano Pose.

00:15:12.411 --> 00:15:15.148
Lift the toes, connect, 
draw energy from the arches

00:15:15.148 --> 00:15:18.551
up through the kneecaps, 
the inner thighs.

00:15:18.551 --> 00:15:20.353
Inner thighs 
spiral in and the tailbone

00:15:20.353 --> 00:15:22.655
lengthens down, 
we feel that connect.

00:15:24.524 --> 00:15:26.225
Big breath, big stretch.

00:15:26.225 --> 00:15:29.028
Maybe this time you 
take the gaze all the way up.

00:15:32.799 --> 00:15:36.202
And then if you're 
holding your breath here,

00:15:37.663 --> 00:15:39.839
don't do that. (laughs)

00:15:39.839 --> 00:15:40.673
Breathe deep.

00:15:40.673 --> 00:15:42.241
When you are in 
stillness can you

00:15:42.241 --> 00:15:44.937
allow the breath to move you?

00:15:44.937 --> 00:15:46.445
One more breath, 
you've got this.

00:15:46.445 --> 00:15:47.847
Maybe lean back a bit.

00:15:47.847 --> 00:15:49.315
Press into your heels.

00:15:50.950 --> 00:15:52.585
Great and then 
bring the palms together

00:15:52.585 --> 00:15:54.921
and slow and with control,

00:15:54.921 --> 00:15:57.523
with finesse, 
all the way down, no force.

00:15:58.724 --> 00:16:01.327
Inhale, halfway lift, 
your version.

00:16:01.327 --> 00:16:05.498
Find length and then 
exhale to soften and bow.

00:16:05.498 --> 00:16:07.633
Plant the palms, 
step the right toes back,

00:16:07.633 --> 00:16:10.369
step the left toes back, 
gonna get off the arms today.

00:16:10.369 --> 00:16:11.571
So only one breath here.

00:16:11.571 --> 00:16:15.708
Inhale in and then exhale 
all the way onto the belly.

00:16:17.577 --> 00:16:18.845
Beautiful.

00:16:18.845 --> 00:16:20.346
You're gonna press 
into the pubic bone here.

00:16:20.346 --> 00:16:21.480
Press into the tops of the feet.

00:16:21.480 --> 00:16:24.650
Interlace the 
fingertips behind the back.

00:16:24.650 --> 00:16:26.719
Keep it nice and easy here
as you look the shoulders,

00:16:26.719 --> 00:16:29.622
once again, tuck the chin, 
inhale, and exhale.

00:16:29.622 --> 00:16:32.691
Lift the chest, nice and easy.

00:16:32.691 --> 00:16:36.629
Gaze is down, 
keep the chin tucking here.

00:16:37.530 --> 00:16:41.567
Breathing deep and 
then find stillness

00:16:41.567 --> 00:16:43.769
and just allow your 
breath to move you here.

00:16:49.375 --> 00:16:51.077
Then take one more breath here

00:16:51.944 --> 00:16:54.614
and then on an exhale, release.

00:16:54.614 --> 00:16:56.582
Press into the palms, 
connect to your center,

00:16:56.582 --> 00:16:59.552
come back to all fours, 
curl the toes under,

00:16:59.552 --> 00:17:03.456
and gently peel the tail up, 
Downward Facing Dog.

00:17:03.456 --> 00:17:05.057
Right away we're gonna inhale.

00:17:05.057 --> 00:17:06.125
Lift the right leg up high.

00:17:06.125 --> 00:17:08.560
Claw through the 
fingertips and exhale.

00:17:08.560 --> 00:17:12.131
Step it all the way up 
and in to your lunge.

00:17:12.131 --> 00:17:13.598
We're gonna bring the 
right hand over to meet

00:17:13.598 --> 00:17:15.034
the left and we'll 
lower the back knee

00:17:15.034 --> 00:17:18.424
coming into a 
Lizard variation here.

00:17:18.424 --> 00:17:19.913
Now, breathe deep.

00:17:21.674 --> 00:17:24.542
Full body awareness.

00:17:24.542 --> 00:17:26.479
Notice what's going on today.

00:17:26.479 --> 00:17:27.813
Every practice is different.

00:17:27.813 --> 00:17:31.450
You gotta be really present
with your body in this moment.

00:17:31.450 --> 00:17:33.953
Your Lizard that you 
did before is gonna be

00:17:33.953 --> 00:17:35.721
different now or 
maybe you've never come into

00:17:35.721 --> 00:17:39.292
this shape before 
and so paying attention.

00:17:41.327 --> 00:17:43.095
If you feel good here, you might

00:17:43.095 --> 00:17:45.231
experiment with 
coming to the forearms.

00:17:46.832 --> 00:17:48.935
You might lift 
that back knee up.

00:17:51.203 --> 00:17:53.172
Breathing deep here, 
we want to get

00:17:53.172 --> 00:17:55.207
into a place where 
we can find stillness

00:17:55.207 --> 00:17:58.945
in the body and allow the breath
to really move within that.

00:17:58.945 --> 00:18:01.881
So once you feel like you've
set yourself up for greatness,

00:18:03.182 --> 00:18:05.117
pull the right hip 
crease back, lift the hips up

00:18:05.117 --> 00:18:08.454
just like in 
Pyramid and breathe.

00:18:08.454 --> 00:18:10.489
Nice, long, beautiful neck.

00:18:10.489 --> 00:18:14.694
Lots of awareness, cultivating
a healthy flow of energy

00:18:16.696 --> 00:18:18.731
up and down your spinal chord.

00:18:19.765 --> 00:18:21.334
Breathing deep.

00:18:21.334 --> 00:18:23.302
Back knee can 
be lowered or lifted.

00:18:25.204 --> 00:18:27.773
Use the stillness to push you

00:18:27.773 --> 00:18:31.007
into a breath with more depth.

00:18:43.956 --> 00:18:44.757
Beautiful.

00:18:44.757 --> 00:18:47.460
Use the hands to slowly come up.

00:18:47.460 --> 00:18:48.694
Really, really nice.

00:18:48.694 --> 00:18:52.565
We're gonna walk the 
right foot back to center

00:18:52.565 --> 00:18:55.334
and then we're gonna 
repeat this runner's stretch.

00:18:55.334 --> 00:18:57.436
This time pressing into 
the top of the back foot.

00:18:57.436 --> 00:18:59.805
So give those 
toes a break and pull

00:18:59.805 --> 00:19:01.374
the right hip crease back, 
nice and easy.

00:19:01.374 --> 00:19:03.142
A little wave in 
the spine, inhale to

00:19:03.142 --> 00:19:06.712
look forward, exhale to release.

00:19:06.712 --> 00:19:07.546
Awesome.

00:19:07.546 --> 00:19:09.979
Slowly coming through, 
we'll plant the palms.

00:19:09.979 --> 00:19:12.685
We're just gonna step it 
right back to the Downward Dog.

00:19:14.620 --> 00:19:16.489
Inhale, lift the 
left leg up high.

00:19:16.489 --> 00:19:17.757
Here we go.

00:19:17.757 --> 00:19:21.494
Exhale, slow and 
steady up into your lunge.

00:19:21.494 --> 00:19:24.448
Great. Lower the back knee,
bring the left hand around

00:19:24.448 --> 00:19:26.432
and let's see 
what this side is like.

00:19:28.200 --> 00:19:29.468
Breathing deep.

00:19:29.468 --> 00:19:31.570
So remember, be aware.

00:19:34.740 --> 00:19:36.976
And then once you feel 
like you've figured out

00:19:36.976 --> 00:19:40.546
where you would like to 
be on this side, be still.

00:19:41.881 --> 00:19:44.483
Let your breath move 
you within that stillness.

00:19:44.483 --> 00:19:46.208
Find more depth.

00:19:46.208 --> 00:19:48.681
And then honestly, 
watch the magic unfold

00:19:48.681 --> 00:19:52.114
when you do this, 
when you find stillness

00:19:52.114 --> 00:19:54.427
and allow the breath 
the move within that.

00:20:17.783 --> 00:20:20.019
And then notice if it's 
hard to be still in this.

00:20:20.019 --> 00:20:22.688
I notice on this side it's
very hard for me to be still

00:20:22.688 --> 00:20:25.091
and this is great information.

00:20:25.091 --> 00:20:26.492
Just keep listening.

00:20:36.669 --> 00:20:39.338
And then connect to 
your center, your core

00:20:39.338 --> 00:20:41.273
as you press into the palms.

00:20:41.273 --> 00:20:43.375
Slowly come up and 
walk that left foot in.

00:20:43.375 --> 00:20:45.791
Lower the back knee 
if it isn't already

00:20:45.791 --> 00:20:48.047
and then here we go, 
we'll pull the left hip crease

00:20:48.047 --> 00:20:49.782
back, flex the left 
toes towards your face,

00:20:49.782 --> 00:20:51.550
find a little wave in the spine,

00:20:51.550 --> 00:20:54.420
catch a wave, 
inhale, press into the top

00:20:54.420 --> 00:20:56.355
of that back foot to 
just give that foot a break

00:20:56.355 --> 00:20:59.625
and then bow the head.

00:21:02.094 --> 00:21:02.928
Awesome.

00:21:02.928 --> 00:21:05.097
Slowly bring it forward.

00:21:05.097 --> 00:21:06.098
We're gonna plant the palms.

00:21:06.098 --> 00:21:07.566
Step it back to Downward Dog.

00:21:07.566 --> 00:21:09.769
This is it, 
we're near the end here.

00:21:09.769 --> 00:21:11.470
So take a nice deep breath in.

00:21:12.805 --> 00:21:15.508
Exhale out through the 
mouth and find stillness.

00:21:16.375 --> 00:21:20.613
Inner thighs rotate in, 
upper arm bones rotate out.

00:21:22.448 --> 00:21:24.517
Upper arm bones, that was hard.

00:21:26.318 --> 00:21:29.688
Sits bones shine 
left to right, hip creases lift.

00:21:30.656 --> 00:21:32.458
Claw through the fingertips.

00:21:33.526 --> 00:21:35.361
Draw the lower ribs in.

00:21:35.361 --> 00:21:36.595
Find stillness here.

00:21:36.595 --> 00:21:37.930
Breathe deep.

00:21:37.930 --> 00:21:40.536
Your spirit, 
your breath, swirling

00:21:40.536 --> 00:21:43.615
and whirling 
inside your container.

00:21:43.615 --> 00:21:47.006
So alive, waking up 
the inner ecosystem.

00:21:49.074 --> 00:21:50.609
Yes. (laughs)

00:21:50.609 --> 00:21:52.211
Take a deep breath in.

00:21:52.211 --> 00:21:54.313
Slow descend of the knees down.

00:21:54.313 --> 00:21:55.848
Beautiful.

00:21:55.848 --> 00:21:57.683
Come to nice, 
comfortable seat of your choice.

00:21:57.683 --> 00:21:59.785
It can be cross-legged, 
it can be on the knees,

00:21:59.785 --> 00:22:01.554
and you're gonna 
flip the palms up

00:22:01.554 --> 00:22:04.490
in whatever seat you 
choose and sit up nice and tall

00:22:04.490 --> 00:22:06.125
and just feel 
that flush of energy.

00:22:06.125 --> 00:22:07.693
Try not to 
fidget here if you can.

00:22:07.693 --> 00:22:09.195
Just be really still.

00:22:10.095 --> 00:22:11.430
Feel the flush of energy.

00:22:11.430 --> 00:22:13.599
Just notice 
anything at all and it

00:22:13.599 --> 00:22:14.867
doesn't have to be 
positive, if you have

00:22:14.867 --> 00:22:18.270
a little bit of a headache
today, let's notice that, too.

00:22:18.270 --> 00:22:19.305
It's all good.

00:22:23.609 --> 00:22:24.443
Yoga.

00:22:25.644 --> 00:22:28.047
So good for 
headaches, by the way.

00:22:28.047 --> 00:22:30.953
So many wonderful 
healing tools in the practice.

00:22:36.856 --> 00:22:39.959
Alright, take one more cycle
of breath to be really still.

00:22:43.429 --> 00:22:45.497
Listen to the sounds around you.

00:23:03.349 --> 00:23:05.284
I love stillness 
practice and I love

00:23:05.284 --> 00:23:08.053
practicing being 
still because one,

00:23:08.053 --> 00:23:09.488
to me it's really elegant.

00:23:10.823 --> 00:23:14.501
Two, it really is a

00:23:14.501 --> 00:23:16.061
nice way of slowing down

00:23:16.061 --> 00:23:17.997
and honoring 
where you are, exactly

00:23:17.997 --> 00:23:19.565
where you are and who you are.

00:23:20.499 --> 00:23:21.600
Honoring the practice.

00:23:25.604 --> 00:23:26.805
Let's bring the palms together.

00:23:26.805 --> 00:23:29.808
Draw those thumbs 
up to the third eye.

00:23:30.676 --> 00:23:32.411
Speaking of honor.

00:23:35.481 --> 00:23:39.911
Honoring the highest within

00:23:39.911 --> 00:23:42.621
ourselves and each other.

00:23:42.621 --> 00:23:43.809
Killing it. Doing awesome.

00:23:43.809 --> 00:23:44.857
I'll see you tomorrow.

00:23:44.857 --> 00:23:46.125
Take good care.

00:23:46.125 --> 00:23:47.026
Namaste.

00:23:47.026 --> 00:23:50.362
(uplifting music)