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 27, be free.

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Let's get started.

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(uplifting music)

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Okey doke, my friends, 
let's begin standing today

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at the top of the mat.

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Feet hip width apart 
or flush together,

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yogi's choice, just nice, 
conscious footing.

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And then as always, from there

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you're gonna 
draw some energy up.

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Building from your foundation
all the way up, up, up.

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Hands'll come together then
we'll stand nice and tall,

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Mountain Pose to begin.

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Jumping right in today so tap
into the sound of your breath.

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Start to notice it and then just
by simply noticing it you become

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more aware and more interested

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and that, of course,

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changes your experience 
and the way you

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breathe naturally.

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Doesn't have to 
be really forced, right?

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Today's practice, 
finding freedom within the form.

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Creating expansion

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and focusing on 
sensation over shapes so that

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you can feel

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or invite a sense of liberation,

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not constriction.

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Let's flow, bend the knees.

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Inhale, reach for the sky.

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Exhale, Forward Fold, 
make it your own here.

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You can rain it down, 
palms together.

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Same thing as you 
inhale, halfway lift.

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Make it your own.

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Maybe you add 
airplane arms today.

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And then release.

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Inhale to reach for 
the sky, big stretch.

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Exhale, hands to heart.

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Inhale, reach for the sky.

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Move with your breath.

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Exhale, make it your 
own as you rain it down,

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Forward Fold.

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Inhale, halfway lift, 
your version.

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Exhale, soften and fold.

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Bend the knees, step it back.

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Plank Pose or Half Plank.

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Again, from the 
ground up press away.

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Lift your heart space 
between your shoulder blades,

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feel that doming effect 
in the upper back body.

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And then rock a little bit here.

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Tap into the 
sound of your breath,

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you got it.

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And then slowly, 
looking forward,

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shifting forward we'll lower
all the way down to the belly.

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Interlace the 
fingertips behind the back.

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Press into the tops of the feet.

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Tuck the chin and 
inhale, baby lift.

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Lift up nice and easy.

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Inhale, and then 
exhale to release.

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Press into the palms, 
curl the toes under,

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inhale, strong 
Plank or Half Plank.

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Exhale to Downward Facing Dog.

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Take a second 
here to work it out.

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Claw through the fingertips.

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Pedal through the feet.

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And then see if you 
can find a little movement

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in the torso and the hips.

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Again, finding a little 
freedom in the form here.

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Maybe a wave in the spine.

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And inhale, 
bend the knees, look forward.

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Exhale, make 
your way to the top.

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On your next 
inhale, halfway lift.

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And then exhale, soften and bow.

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Big inhale to 
root through the feet,

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reach for the sky.

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Big stretch.

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Exhale, hands to heart, Namaste.

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Again, reach for the sky.

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So take out the forcing, 
the struggling, the pushing.

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Find that softening, 
that ease as you Forward Fold.

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Breathe out as you breathe in.

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Inhale, lift halfway.

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Exhale, soften and bow.

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Plant the palms, step it 
back to Plank or Half Plank.

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Breathing deep, 
inhale, look forward.

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Exhale, lower all 
the way to the belly.

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Inhale, this time Cobra.

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Nice and easy.

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Make it your own and 
then exhale to release.

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Inhale, Half Plank or Plank.

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Exhale to your 
Downward Facing Dog.

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Stick with me.

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Inhale in, find stillness now.

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Exhale out.

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Inhale in.

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Be still, exhale out.

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Now, bend the knees.

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Inhale, look forward.

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Exhale, make 
your way to the top.

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Inhale, halfway lift, 
your version.

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Exhale, soften and fold.

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Inhale, reach for 
the sky, big stretch.

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Exhale, hands to heart.

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Inhale, reach all the way up.

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Stick with me, exhale, make
it your own, all the way down.

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Inhale, find a little creative
movement here as you lift up.

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And then exhale, soften and bow.

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Plant the palms, step it back.

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Plank or Half Plank.

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Inhale to look forward.

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Exhale to lower all 
the way down to the belly.

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Inhale, Cobra.

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Exhale, release.

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Inhale, Plank or Half Plank.

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And exhale to your 
Downward Facing Dog.

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Beautiful, inhale, 
lift the right leg up high.

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Exhale, squeeze shift 
forward, knee to nose.

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Then step your right foot up.

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Keep breathing, 
pivot on the back foot.

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Hands come to the heart.

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Lift up.

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Re-center, catch your breath.

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Pull the right hip crease back.

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Press into the outer edge of
your back foot so that your

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left inner thigh 
becomes really engaged.

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Then here we go.
From where?

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From the center 
we're slowly going to dial,

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tailbone down, dial the 
center towards the left.

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And then from here, Warrior II.

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Take a deep breath in.

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And a long breath out to 
relax your shoulders down.

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Then Peaceful Warrior, 
reach it forward, up and back.

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Keep a deep bend 
in that front knee.

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And then slowly 
shifting forward,

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keep breathing, 
Extended Side Angle,

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your version.

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Now check it out, 
navel draws in.

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We're gonna go all the way
back up to the Peaceful Warrior.

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This time, straighten 
the legs so Reverse Triangle.

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Inhale, exhale keep 
the front leg straight.

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Bump the hips back.

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We'll slowly reach forward
and then slowly dial it down,

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Triangle Pose.

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Left fingertips reach
towards the sky

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or can be on the waistline.

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Gaze down, in time 
you can carve a line

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with your nose all the way up.

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Big breath in, let your 
breath move within the shape.

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And then slowly 
take your gaze down.

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From here, we're 
gonna bend the front knee,

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left fingertips come down.

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You're gonna go 
right into a twist here.

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So inhale, reach the 
right fingertips to the sky,

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lift the hips.

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Breathe in and exhale 
all the way back down.

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Nice, plant the palms.

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Step it back to 
Plank or Half Plank.

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Inhale to come forward.

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Exhale to your belly or
Chaturanga then inhale

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to your Cobra or Up Dog.

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Exhale to release.

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Inhale and then 
exhale to your Down Dog.

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Inhale, lift the 
left leg up high.

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Exhale, squeeze knee to nose.

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You got it.

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Then step it up, 
pivot on the back foot.

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Keep breathing, 
don't hold your breath.

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Palms come together, 
lift sternum to thumbs.

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Warrior I.

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You're gonna press into the
outer edge of the back foot so

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your right inner 
thigh feels engaged,

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turned on.

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Keep breathing.

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Then here, from here, 
it's gotta be from here.

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That's why we're not going here.

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We're starting here, 
it's all starting from here.

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(laughs) I'm determined.

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From your navel, I hope you just
catch one little even feeling of

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what it feels like 
to move from this place

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instead of from this outer place.

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Feels empowering.

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Feels empowering.
Let's do it.

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From the navel, navel draws in.

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We dial the heart 
towards the right.

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Then from here, 
stay here if you like

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or take your 
Warrior II arms out.

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Virabhadrasana II, 
sink a little lower.

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Today maybe 
lengthen tailbone down,

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lift your heart up.

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Keep pressing into the 
knife edge of that back foot.

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Drawing up from your right arch,
then take your left fingertips

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forward, up and back, 
Peaceful Warrior.

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Front knee stays bent, 
deep breath.

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And then exhale, 
dial it forward.

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Keep breathing.

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Extended Side Angle, 
your version.

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Right toes stay turned in.

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Find expansion here, inhale.

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And then on an exhale, 
slowly come back up.

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We're gonna straighten 
through the front leg,

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send the left 
fingertips back, way back.

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And then here we go, 
Triangle Pose.

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Pull the left hip crease back.

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Bump your hips towards 
the back edge of your mat.

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Feel this length, so create
space in the left side body.

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Then try to maintain 
that as you dial it down.

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Open heart towards the right.

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Maybe eventually in time
spiraling up towards the sky.

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Breathing deep here, 
keeping that length in the neck.

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Nice, then slowly 
bring your gaze down.

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We're gonna bend 
through that front knee.

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We'll come all the 
way down to the earth,

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right hand comes to the mat.

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We pivot on the back 
foot and on a big inhale,

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lift your hips and your left
fingertips up toward the sky.

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Squeeze that left knee in.

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Big twist here, 
breathe into your belly.

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And then exhale to bring 
it all the way back down.

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Awesome work.

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Plant the palms, step it back.

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You can straight 
to Down Dog here

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or you can take a little flow.

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Moving with your breath.

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We'll meet in 
Downward Facing Dog.

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In your Down Dog, inhale, 
lift the right leg up high.

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You're gonna bend your right
knee and we're gonna draw slow

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circles with the knee.

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Building strength.

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Drawing circles one 
way and then the other.

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Nice, then inhale, 
Three-Legged Dog.

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Lift it all the way up and
then you're gonna open it up.

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Draw your right 
shoulder down in space.

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Inhale in and exhale, 
bring it all the way up

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into your nice low lunge.

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Lower the back knee.

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Inhale, open up 
through the chest,

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hands come to the heart.

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We're gonna power up 
through that front leg.

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Great, inhale.

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Exhale.

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Press into the top of 
the back foot for stability,

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lift up from the pelvic floor.

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Then we're gonna swim the 
fingertips around, interlace.

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Draw the knuckles down 
and away and here we go,

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big inhale to carve 
a line with the nose

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all the way up towards the sky.

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You got it, deep breath in.

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Long exhale out.

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Then nice and easy, 
from your center.

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Navel draws in.
That helps lift you up.

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We're gonna come all the way
through to our runner's stretch.

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Big stretch, big breath.

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Inhale, open the chest, 
open your heart.

00:11:35.929 --> 00:11:38.965
And exhale to shift forward.

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Plant the palms, 
curl the back toes under.

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Just go ahead and send it right
back up to Downward Facing Dog.

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Claw through the fingertips.

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Find a little 
freedom within the form here.

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Breathe like you love yourself.

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And then when you're ready,

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we'll inhale lift the left 
leg up high, Three-Legged Dog.

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Bend that knee, 
we're gonna draw circles one way

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and then the other.
Take your time.

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Feel this connection 
to the muscles.

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Maybe a wake up call to a lot 
of muscles that haven't been

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turned on in a while.

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Shining a little 
light in the dark places,

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I like to think of it. Woo!

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Taking out that flashlight, 
seeing what's there.

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Beautiful, then send 
that left leg up high,

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bend the left knee and then
open it up and draw your left

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shoulder to be in the same line
as your right shoulder in space.

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We're not opening 
up and crashing into

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that right shoulder here.

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Beautiful, inhale.

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Straighten that left leg.

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Yes, exhale bring 
it all the way through.

00:12:37.724 --> 00:12:41.227
Should feel good to place
that right knee on the ground.

00:12:41.227 --> 00:12:43.362
Find your foundation, 
bring the palms together

00:12:43.362 --> 00:12:46.132
and let's power up, press up.

00:12:46.132 --> 00:12:48.701
Then press into the top of your
back foot for stability here.

00:12:48.701 --> 00:12:51.804
Lift up from the 
pelvic floor, awesome.

00:12:51.804 --> 00:12:54.140
Now, swim the fingertips around.

00:12:54.140 --> 00:12:55.675
Opposite thumb on top this time.

00:12:55.675 --> 00:12:57.343
Knuckles draw down and away.

00:12:58.696 --> 00:13:02.548
(laughs) And then lift 
the sternum up to the thumbs.

00:13:02.548 --> 00:13:06.369
I'm laughing 'cause 
"down and away" is a

00:13:06.369 --> 00:13:09.155
inside joke in the community.

00:13:09.155 --> 00:13:12.191
Comment below if you know 
what "down and away" means,

00:13:12.191 --> 00:13:14.376
is, is going to be.
(clicks tongue)

00:13:14.376 --> 00:13:16.329
Lift your heart.

00:13:16.329 --> 00:13:19.332
Lift your soul, breathe.

00:13:19.332 --> 00:13:22.502
And then slowly release, 
straighten that front leg.

00:13:22.502 --> 00:13:25.605
Come to your runner's stretch.

00:13:25.605 --> 00:13:29.509
Inhale, open the chest, 
find that wave in the spine.

00:13:29.509 --> 00:13:32.045
And then exhale to fold.

00:13:32.045 --> 00:13:34.514
Great, roll it 
all the way through.

00:13:34.514 --> 00:13:36.627
Awesome work, plant the palms

00:13:36.627 --> 00:13:37.977
and we're gonna 
curl the back toes under.

00:13:37.977 --> 00:13:41.821
Just go right back to 
that Downward Facing Dog.

00:13:41.821 --> 00:13:43.089
Claw through the fingertips.

00:13:43.089 --> 00:13:44.937
Take a deep breath in here.

00:13:46.121 --> 00:13:50.246
And on an exhale, slowly 
lower knees down to the mat.

00:13:51.387 --> 00:13:53.633
Child's Pose.

00:13:55.485 --> 00:13:57.270
And then close your 
eyes when you land

00:13:57.270 --> 00:13:59.272
and definitely 
find what feels good.

00:13:59.272 --> 00:14:01.474
So palms face up, 
palms face down.

00:14:03.862 --> 00:14:07.780
And it might seem like this
is really simple-de-dimple but

00:14:07.780 --> 00:14:09.949
connecting brain to 
body by simply asking,

00:14:09.949 --> 00:14:12.358
"Oh, how do I want to place
my hands in this scenario,"

00:14:12.358 --> 00:14:15.554
is really important in my opinion.

00:14:20.599 --> 00:14:24.205
It's like are we 
kind of chained to

00:14:24.205 --> 00:14:26.365
the constraints of being told

00:14:26.365 --> 00:14:30.002
what to do and how to do it and
how to feel or can we use our

00:14:30.002 --> 00:14:33.306
yoga practice, especially 
the at-home yoga practice,

00:14:35.508 --> 00:14:39.588
to honor the systems 
but find freedom and

00:14:39.588 --> 00:14:44.016
a sense of ourselves 
within all of that?

00:14:44.016 --> 00:14:48.855
Rolling deep in 30 days of TRUE.

00:14:48.855 --> 00:14:50.256
Press into the 
tops of your feet.

00:14:50.256 --> 00:14:54.293
Carve a line with your nose
and slowly begin to rise up.

00:14:54.293 --> 00:14:57.578
You're gonna come all the 
way onto the knees here and

00:14:57.578 --> 00:14:59.071
keep pressing into 
the tops of the feet

00:14:59.071 --> 00:15:00.476
so you're not 
crashing into your knees.

00:15:00.476 --> 00:15:03.973
However, if you do 
need a little padding,

00:15:03.973 --> 00:15:07.056
you can always double 
up on the mat like so.

00:15:08.721 --> 00:15:11.377
Okay, make sure your knees 
are right underneath your hips.

00:15:11.377 --> 00:15:15.181
We're just gonna lift 
up through the sternum.

00:15:17.483 --> 00:15:20.119
Lengthen through the crown.

00:15:20.119 --> 00:15:22.755
So nice and tall and then think
about your hip points going up

00:15:22.755 --> 00:15:25.691
toward the sky and your 
tailbone lengthening down.

00:15:25.691 --> 00:15:27.527
And then you're gonna 
swim the fingertips around,

00:15:27.527 --> 00:15:29.595
knuckles draw down and away.

00:15:29.595 --> 00:15:30.997
Shoulder blades 
come together here.

00:15:30.997 --> 00:15:33.091
We open up through the chest.

00:15:33.091 --> 00:15:35.368
And then in time, you can work
to bring the palms together,

00:15:35.368 --> 00:15:37.470
really together.

00:15:37.470 --> 00:15:40.673
So this is great marker, you can
kinda tell when the pelvis is

00:15:42.809 --> 00:15:45.579
pointed out and the heart 
is kinda divoting forward.

00:15:45.579 --> 00:15:48.014
So see if you can 
spiral the inner thighs in.

00:15:48.014 --> 00:15:49.215
Lengthen tailbone down.

00:15:49.215 --> 00:15:52.418
Press into the tops of the feet,
feel that connection and lift up

00:15:52.418 --> 00:15:54.687
through the front body.

00:15:54.687 --> 00:15:57.947
Then close your eyes or soften
your gaze and just breathe here.

00:16:05.392 --> 00:16:07.600
Stick with it.

00:16:07.600 --> 00:16:09.602
You gotta bring the breath.

00:16:13.973 --> 00:16:16.142
Then get ready, take 
one more cycle of breath.

00:16:16.142 --> 00:16:20.213
The biggest breath cycle
you've taken in your whole life!

00:16:20.213 --> 00:16:22.248
And then get 
ready to break free.

00:16:22.248 --> 00:16:24.687
Ready? Break free.

00:16:24.687 --> 00:16:28.454
Fingertips reach toward the sky
and then exhale come all the way

00:16:28.454 --> 00:16:29.722
down to all fours.

00:16:29.722 --> 00:16:32.180
Great, feel that flush 
of energy, so amazing.

00:16:32.180 --> 00:16:33.826
You're gonna swing 
the legs to one side.

00:16:33.826 --> 00:16:35.494
Awesome work.

00:16:35.494 --> 00:16:37.296
And we're gonna 
come to Baddha Konasana.

00:16:37.296 --> 00:16:39.332
Bring the soles 
of the feet together,

00:16:39.332 --> 00:16:42.516
knees wide.
Just checking in today.

00:16:44.490 --> 00:16:46.749
Grab the ankles, 
lift your heart.

00:16:52.341 --> 00:16:55.150
Keep breathing.

00:17:04.624 --> 00:17:06.485
Nice work, one more breath.

00:17:06.485 --> 00:17:08.585
Keep breathing deep.

00:17:11.163 --> 00:17:12.423
Then you'll use your hands,

00:17:12.423 --> 00:17:14.200
just slide them 
to the outer edges.

00:17:14.200 --> 00:17:15.768
You're gonna bring 
the knees together.

00:17:15.768 --> 00:17:17.502
Lean back, rock back.

00:17:17.502 --> 00:17:19.739
Connect to your center 
and lift the shins up.

00:17:19.739 --> 00:17:23.541
You can slide the hands 
underneath to grab opposite

00:17:23.541 --> 00:17:25.845
wrists here or you can 
send the fingertips out.

00:17:27.027 --> 00:17:29.032
Breathing deep.

00:17:31.517 --> 00:17:33.786
Nice and steady.

00:17:33.786 --> 00:17:36.689
Focused, connected, plugged in.

00:17:38.461 --> 00:17:40.119
Lift your heart a little more.

00:17:42.028 --> 00:17:44.068
Upper abdominals and lower belly

00:17:44.068 --> 00:17:46.232
coming together 
to kiss in the center.

00:17:46.232 --> 00:17:48.935
One more breath.

00:17:48.935 --> 00:17:50.569
And then we'll 
release everything.

00:17:50.569 --> 00:17:52.528
Come on down to your back.

00:17:52.528 --> 00:17:56.242
Amazing.

00:17:56.242 --> 00:17:57.476
Let your shoulders relax.

00:17:57.476 --> 00:17:59.038
You're gonna snuggle 
your shoulder blades

00:17:59.038 --> 00:18:00.980
underneath your heart space.

00:18:00.980 --> 00:18:02.534
You can point and flex the feet

00:18:02.534 --> 00:18:06.085
or windshield wiper the toes.

00:18:06.085 --> 00:18:08.711
Lick your lips, move your
tongue around in your mouth.

00:18:10.856 --> 00:18:13.144
And then, relax.

00:18:14.961 --> 00:18:18.497
Give yourself a moment to
just allow the nutrients of your

00:18:18.497 --> 00:18:23.179
practice to settle in, to soak.

00:18:29.375 --> 00:18:31.844
Let your breath just 
turn to it's natural rhythm,

00:18:31.844 --> 00:18:33.232
natural flow.

00:18:40.336 --> 00:18:45.262
The practice is just such an
awesome way of returning home.

00:18:48.160 --> 00:18:52.865
And when we feel 
comfortable, better yet,

00:18:52.865 --> 00:18:56.827
in love, with our own

00:18:56.827 --> 00:18:58.337
skin.

00:18:58.337 --> 00:19:01.941
Standing in our 
own shoes, to me,

00:19:01.941 --> 00:19:06.167
that is freeing.

00:19:11.050 --> 00:19:12.852
'Course it's 
different for everyone.

00:19:12.852 --> 00:19:14.353
We'll bring the palms 
together as you're ready.

00:19:14.353 --> 00:19:15.855
Nice and easy.

00:19:15.855 --> 00:19:17.456
Thumbs up to the third eye.

00:19:17.456 --> 00:19:20.793
Oh my goodness gracious.

00:19:20.793 --> 00:19:22.128
I love you so much.

00:19:22.128 --> 00:19:23.129
Thank you so much.

00:19:23.129 --> 00:19:26.599
My heart goes out to you 
and I will see you tomorrow.

00:19:26.599 --> 00:19:28.968
So awesome.

00:19:28.968 --> 00:19:31.478
Namaste.

00:19:31.478 --> 00:19:35.217
(uplifting music)