- Hi everyone and
welcome to TRUE,

your 30 day yoga journey.

It's Day 28, I hope it 
finds you feelin' great.

Today's practice is 
about being fearless.

Let's giddy-up.

(uplifting music)

Okay my friends, let's begin
standing at the top of the mat.

Home stretch.

Appropriate as we dial
everything in back

home towards our true self.

Stand up nice and tall.

Right away we're gonna take 
a big stretch as you inhale

up towards the sky.

Exhale, fold all 
the way to the ground.

Bend your knees, 
work to touch your toes.

If you don't 
touch 'em that's okay.

Inhale, reach for the sky.

Press into the 
soles of your feet.

Exhale, work down 
towards those toes.

Maybe you touch the toes, 
maybe you touch the earth.

Inhale, reach for the skies.

Spread the fingertips.

Exhale, touch the toes 
or work towards that.

Again, inhale, 
reach for the sky.

And exhale, 
this time stay down there.

Shake the head loose.

Bend the knees generously.

Just stretch out. (exhales)

Check in with your breath.

Starting to put the 
pieces together here.

Mmmm.

As you're ready, take a big
breath in to lift up halfway,

your version.

And exhale to soften and fold.

Then inhale, reach for the sky.

Speed the fingertips super wide.

And then exhale, catch something
and bring it back to your heart.

Anjali Mudra, Namaste.

Close your eyes and listen
to the sound of your breath.

Think of why you 
started this journey.

What brought you here?

Tap into a little 
inner smile, if you will.

Woo, the power of the 
inner smile is amazing.

Alright, gently open your eyes,
bend your knees and here we go.

Big inhale to reach for the sky.

Really spread your 
fingertips super wide.

Exhale to fold all the way down.

With your breath 
find what feels good.

Inhale, halfway lift.

Exhale, soften and fold.

Nice, take one cycle of breath
here again just to stretch out,

warm up.

Check in with your breath.

And then we'll bend the 
knees and when you're ready,

slide the right toes back.

Keep the back knee lifted,
you know you can always lower,

we've been there.

We're gonna inhale, 
reach for the sky.

Bring your center 
right over your pelvis

and then your heart right over 
your center as you reach up.

Bend your back knee to bring
that center underneath you and

then slowly 
straighten your back leg.

Inhale in, lift up your heart.

Exhale, nice and easy, 
gentle open twist

to the left with bent arms.

Then inhale, reach for the sky.

You got this.

Exhale, rain it all 
the way down to your lunge.

Plant the palms, you're gonna
anchor through the right heel

and inhale, 
lift the left leg up high.

Three-Legged Dog.

Beautiful, then slowly lower it.

Inhale, look forward.

Exhale, make your 
way to the top.

Inhale, halfway lift, 
your version.

Exhale to fold.

Let a big breath out.

Inhale, reach for the sky.

Spread your fingertips 
and exhale hands to heart.

Great, inhale, reach it up.

Exhale, folding forward.

Inhale, halfway lift.

Move with your breath.

Exhale, fold.

Nice, step the left toes back.

High lunge.
Inhale, gather the energy.

Be kind to your body,
nice and slow,

nice and easy.

Then bend your back knee.

Get your center right underneath
you and then lift your heart.

Nice, big power pose here.

Inhale, lift, lift, lift.

Then exhale, soft and easy.

Open twist to the right, 
bent elbows.

Great, inhale, reach up. Center.

Exhale, rain it down.

Awesome work.
Plant the palms.

Three-Legged Dog, you're gonna
anchor through your left heel.

Inhale, lift the right leg 
up high, way high.

And then exhale, 
lower the right leg down.

Great, take a couple moments
here to find what feels good.

Stretch it out, breathe deep.

Take this time for you.

That's why we're here.

You got it and then 
you're gonna inhale,

look forward, bend the knees.

And maybe you try something
new today in honor of our theme.

Maybe bending the knees, 
inhaling to look forward and

exhaling, lifting up.

Maybe taking a little hop.

Maybe not.

When you land, 
take an inhale, halfway lift.

Exhale, soften and bow.

Inhale to reach for the sky.

Swift but steady.

And then exhale, hands to heart.

Right in, we got this.

Ready? Inhale, smile.

Exhale, Forward Fold.

Inhale, halfway lift.

Meet your 
appropriate edge here today.

Exhale, fold.

Great, step the right foot back,
step the left foot back.

Inhale, shift forward.

Exhale all the way to the belly.

Inhale, smile as 
you lift up, Cobra.

Exhale, fold.

Inhale, Half Plank 
or Plank, you got this.

Exhale, Downward Facing Dog.

Give your thinking mind a break
and let your body intelligence

have a seat at the table.

Maybe at the head of the table.

Strong and steady.

Inhale to look forward, 
bend the knees.

Exhale, make 
your way to the top.

Inhale to halfway lift, 
your version.

Exhale to fold.

Inhale, reach for the sky.

You're gonna go 
right back into it.

Exhale all the way down.

Rain it down.

Inhale, halfway lift.

Exhale, fold.

Now, slide the right toes back.

Once again, we're 
coming to that high lunge.

Inhale, reach for the sky.

Big stretch, big breath.

Draw the navel in and up here.

Big beach ball up and overhead.

Inhale, lift your chest.

Exhale, open twist to the left.

This time maybe 
with straight arms.

Inhale, rise up, reach up.

Now check it out, we're gonna
pull the left hip crease up.

Exhale, slow and steady.

Navel draws in, trust, 
trust, trust in your center.

You got it. You're gonna 
come all the way forward.

Pyramid.

Yay, step it in halfway.

Nice and steady.

Now from here, listen carefully,
lifting up from the hip creases

staying connected to your core, 
you're gonna release the

fingertips behind your back.

Nice and slow and steady.

Knuckles draw down and away.

Wink, wink and 
then open your chest,

look forward, shift forward 
on to your right big toe.

Pause here.

Find that stability, 
that Sthira.

And then finesse, 
find the ease, the Sukha.

And then here we go, 
inhale in, exhale.

Lift the right toes just 
a little bit off the ground.

Engage the right glute.

Then maybe go a little more.

Maybe a little more, 
maybe a little more,

Warrior III.

Here we go.

Release the fingertips,
reach them all the way forward.

One more breath here,

lifting from the 
right inner thigh.

Then trust, 
don't look back, look forward.

Right toes come to 
the ground and we inhale,

come back up to 
that nice high lunge.

Whoa, that just happened.

Inhale, reach up.

Exhale, rain it 
all the way down.

Nice work.
Plant the palms.

You're gonna anchor 
the right heel and inhale,

lift the left leg up high, 
Three-Legged Dog.

And then exhale, 
slowly, down with control.

Bend the knees, 
inhale, look forward.

Step, hop, float, maybe a 
little donkey kick up towards

the front edge of your mat.

Inhale, halfway lift.

Exhale, fold.

Beautiful.

Inhale to reach for the sky

and exhale, hands to heart.

Pause here.

Close your eyes, 
observe your breath.

Notice what thoughts come up.

And then we'll 
come right back to it.

Inhale, here we go.

Reach for the sky.

Exhale, rain it down.

Inhale, halfway lift, 
your version.

Find length.

And then exhale 
to soften and bow.

Slide the left 
toes back this time.

Front knee is bent.
Inhale, high lunge.

Strong and steady.

Inhale, navel draws in and up.

Create space.

And then here we go, 
exhale, open twist.

This time with straight arms.

Inhale, reach for the sky.

Exhale, nice and slow, 
peel the hip creases up.

You're gonna paint 
it all the way down.

Come to your Pyramid.

Step the back foot in.

Breathe.

(inhaling and exhaling)

Then anchor 
through that back heel.

Swim the fingertips 
to interlace behind.

Knuckles draw away.

Create length.

Create space, look forward.

And then slight bend in that
front knee and when you're ready

come to rock 
just on your big toe.

And if you feel 
good here, inhale in.

Exhale, press away 
from your standing foot

and begin to lift 
that left toe up high.

So left inner thigh 
spirals up towards the sky.

We create length 
by looking forward,

reaching back, toes back.

So way beyond the 
physical body here,

the energy is 
reaching forward and back.

Pulling in opposite directions.

Then maybe you break free,

send the fingertips 
forward here.

Warrior III, breathing deep.

Hugging front body up 
to meet the back body.

You got it.

And then look forward, 
don't look back.

Trust the ground is there 
to catch you as you bring

the left toes to the ground.

Inhale, Crescent high lunge.

And exhale to take 
it all the way down.

Awesome work.

Here we go, anchor 
through the left heel,

inhale, lift the 
right leg up high.

Three-Legged Dog.

And then exhale to slowly lower.

Awesome, take a 
deep breath in here,

Downward Facing Dog.

Lion's Breath, tongue out.

Inhale, and exhale.

Now from here draw 
your navel up to your spine.

You're gonna slowly, 
imagine you're drawing

a line up and over a hurtle.

Come all the way 
up into a Plank here.

Creating a little serpent-like 
energy in the spine.

Then take it all the back.

Navel draws in and up.

We're gonna press into the
fingertips and the knuckles and

send it back to 
Downward Facing Dog.

Two more like that.

Navel up and in,

come forward 
and then up and back.

And then last time, 
up and in. You got it.

And then from Plank to Down Dog.

Up and back.

Great, take a deep breath in.

Exhale out.

Inhale to look forward.

Exhale to make 
your way to the top.

Inhale, halfway lift.

Exhale, fold.

This time fingertips come to the
mat and you're gonna walk your

feet as wide as your yoga mat.

Allow the toes to spill off.

And we'll slowly lower 
the hips and center down.

When you get there, 
find stability.

You can lift the heels up.

You can keep 'em lowered.

You can keep the hands on the
ground or you can draw the hands

together at your heart.

So once you find a good 
variation for yourself today,

tap into a really deep, 
soulful breath here. Okay?

Today's practice kind of zipping
us out of our comfort zone and

taking us on a 
kind of a swift ride.

Much like some 
of our days, right?

We wake up, we just want
everything to be kinda smooth

and easy and

a lot is asked of us that 
maybe we don't feel prepared.

So how do you meet that?

How do you greet that?
Breathe deep.

And then take 
one more breath here,

deep yogi squats.

And then you'll keep 
the toes active and alive,

bring the fingertips down.

And we'll come to sit.

You're gonna send 
the legs out long.

Inhale, reach up and overhead.

Exhale, bend the knees, send it
all the way forward and down.

So great for the back.

Now close your eyes.

Go into your own little private
love cave here and take a couple

breaths feeling that deep
stretch in the back of the neck,

shoulders relaxed.

Go inward.

And then tuck the 
chin into the chest,

slowly roll it up.

And then you're gonna (laughs),

you're gonna come 
back on to your feet.

You're gonna use your 
hands to just come back.

The same way you went down,
you're gonna come back to your

squat but this 
time heels lifted.

Then you'll walk 
the two toes together

and work to keep the knees wide.

So we have lots of options here.

You can stay here opening.

A little Froggy Pose,

feeling that great 
opening in the outer hip.

Working to open 
through the chest.

Poised, fearless, 
can have a little nice,

fierce focus here 
which is always nice.

Breathing deep.

Second bus stop would 
be to plant the palms.

Make sure the shoulders have
this beautiful outer rotation.

That the hands are 
planted so mindfully,

they have a 
nice, strong foundation

to maybe lift the bum up.

Walk the knees so that they're
up in towards the armpit chest.

And then most importantly,
send your fierce gaze forward.

So not down.

Then from here you 
might rock forward.

Creating a little shelf 
for your arms, maybe not.

And then maybe one day, 
you lift one toe.

And then the other.

And then maybe one 
day you squeeze and lift,

keep you gaze forward,

claw through the 
fingertips and slowly lift up.

Heart's lifting, 
navel's lifting.

Breathing deep.

Squeeze the toes 
up towards your bum.

Press away from your yoga mat.

If you fall, maybe you 
give it one more try

or your just 
rocking back and forth

or you're holding 
fierce in your Froggy Pose.

Then we'll release 
wherever you are,

we're gonna come 
back down to a seat

so you'll release the hands.

Use them to come 
all the way through.

Send the legs out long

and then inhale, reach it up.

And exhale, fold it forward.

Go into your cave.

Breathe deep.

Observe.

Maybe you take a little 
sigh here if you need it.

(sighs)

(inhaling and exhaling)

Good, one more breath.

Listen, listen to 
the sound of your breath.

(inhaling and exhaling)

Alright, nice and gentle.

Slowly release, 
tuck the chin, roll it up.

From here, we're gonna 
bring the hands behind

for a little support.

You're gonna 
cross the right ankle,

bring it over the 
top of the left thigh.

Breathe here.

Keep that strong focus.

Breathe deep, 
toes are nice and bright

or active, inhale.

If you need a 
little more, of course,

you just bring your bum a 
little closer to your heel.

And then if you're feeling 
really brave and advanced,

you can smell your toes.

Just kidding but 
you know what's funny?

No one looks cute or cool

smelling their own 
toes past a certain age.

It's just not cool.

It just looks so funny.

Probably regret 
saying that but oh well.

Okay, here we go.

Release, let's do 
the other side.

Just hanging, 
keeping the heart lifted.

Okay, if it's too tight, 
you just walk that heel out.

If you want a little 
more, you walk it in.

Continuing to breathe deep.

We're coming to the near end of
our practice so breathe deep,

activate. Take your vitamins.

Warsh it out.

And then as you're ready,
we'll slowly release.

We're gonna come 
to cross-legged here,

Sukhasana, your meditation pose.

Wow, beautiful work.

Sit up nice and tall.

Take the left 
hand to the right knee.

You're gonna bring the 
right fingertips behind.

Nice, gentle twist.

Breathing deep.
And then come back to center.

Same thing, 
take it to the other side.

Now, bring the hands together.

Take a deep breath in.

On an exhale, bring the hands
to fists and you're gonna bring

your elbows out wide.

Create this shape here.

Kinda like strong man or woman.

Fearless, 
close your eyes, lean back.

Sit up nice and tall.

Open through 
the chest, the pecs.

Lift your heart a little more.

And then gently release.
Hands come together.

You can open your eyes.

You're my hero!

Amazing, I'll see you tomorrow.

Tomorrow's practice is a bit
of a play on today's practice.

They all are 
building, of course.

But I can't wait 
to see you there.

In the meantime, 
have an amazing day.

I love you so much.
Thumbs to third eye.

We bow.

Namaste.

(uplifting music)