WEBVTT

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- Hi everyone and
welcome to TRUE,

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your 30 day yoga journey.

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

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Today's practice is 
about being fearless.

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Let's giddy-up.

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(uplifting music)

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

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Home stretch.

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Appropriate as we dial
everything in back

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home towards our true self.

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Stand up nice and tall.

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

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up towards the sky.

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Exhale, fold all 
the way to the ground.

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Bend your knees, 
work to touch your toes.

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

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Inhale, reach for the sky.

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Press into the 
soles of your feet.

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Exhale, work down 
towards those toes.

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

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Inhale, reach for the skies.

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Spread the fingertips.

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Exhale, touch the toes 
or work towards that.

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Again, inhale, 
reach for the sky.

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And exhale, 
this time stay down there.

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Shake the head loose.

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Bend the knees generously.

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Just stretch out. (exhales)

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Check in with your breath.

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Starting to put the 
pieces together here.

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Mmmm.

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

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your version.

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And exhale to soften and fold.

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Then inhale, reach for the sky.

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Speed the fingertips super wide.

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

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Anjali Mudra, Namaste.

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

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Think of why you 
started this journey.

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What brought you here?

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Tap into a little 
inner smile, if you will.

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Woo, the power of the 
inner smile is amazing.

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

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Big inhale to reach for the sky.

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Really spread your 
fingertips super wide.

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Exhale to fold all the way down.

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With your breath 
find what feels good.

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Inhale, halfway lift.

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Exhale, soften and fold.

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

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warm up.

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Check in with your breath.

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

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slide the right toes back.

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

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we've been there.

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We're gonna inhale, 
reach for the sky.

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Bring your center 
right over your pelvis

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

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Bend your back knee to bring
that center underneath you and

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then slowly 
straighten your back leg.

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Inhale in, lift up your heart.

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Exhale, nice and easy, 
gentle open twist

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to the left with bent arms.

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Then inhale, reach for the sky.

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You got this.

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

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

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and inhale, 
lift the left leg up high.

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Three-Legged Dog.

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Beautiful, then slowly lower it.

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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 to fold.

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Let a big breath out.

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Inhale, reach for the sky.

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Spread your fingertips 
and exhale hands to heart.

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Great, inhale, reach it up.

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Exhale, folding forward.

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Inhale, halfway lift.

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Move with your breath.

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Exhale, fold.

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Nice, step the left toes back.

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High lunge.
Inhale, gather the energy.

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Be kind to your body,
nice and slow,

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nice and easy.

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Then bend your back knee.

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

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Nice, big power pose here.

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Inhale, lift, lift, lift.

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Then exhale, soft and easy.

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Open twist to the right, 
bent elbows.

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Great, inhale, reach up. Center.

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Exhale, rain it down.

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Awesome work.
Plant the palms.

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

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

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And then exhale, 
lower the right leg down.

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

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Stretch it out, breathe deep.

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Take this time for you.

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That's why we're here.

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You got it and then 
you're gonna inhale,

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look forward, bend the knees.

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

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Maybe bending the knees, 
inhaling to look forward and

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exhaling, lifting up.

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Maybe taking a little hop.

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Maybe not.

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When you land, 
take an inhale, halfway lift.

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Exhale, soften and bow.

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Inhale to reach for the sky.

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Swift but steady.

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And then exhale, hands to heart.

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Right in, we got this.

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Ready? Inhale, smile.

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Exhale, Forward Fold.

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Inhale, halfway lift.

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Meet your 
appropriate edge here today.

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Exhale, fold.

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

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Inhale, shift forward.

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Exhale all the way to the belly.

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Inhale, smile as 
you lift up, Cobra.

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Exhale, fold.

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Inhale, Half Plank 
or Plank, you got this.

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Exhale, Downward Facing Dog.

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Give your thinking mind a break
and let your body intelligence

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have a seat at the table.

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Maybe at the head of the table.

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Strong and steady.

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Inhale to look forward, 
bend the knees.

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Exhale, make 
your way to the top.

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Inhale to halfway lift, 
your version.

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Exhale to fold.

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Inhale, reach for the sky.

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You're gonna go 
right back into it.

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Exhale all the way down.

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Rain it down.

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Inhale, halfway lift.

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Exhale, fold.

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Now, slide the right toes back.

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

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Inhale, reach for the sky.

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Big stretch, big breath.

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Draw the navel in and up here.

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Big beach ball up and overhead.

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Inhale, lift your chest.

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Exhale, open twist to the left.

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This time maybe 
with straight arms.

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Inhale, rise up, reach up.

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

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Exhale, slow and steady.

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

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

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Pyramid.

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Yay, step it in halfway.

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Nice and steady.

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

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

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fingertips behind your back.

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Nice and slow and steady.

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Knuckles draw down and away.

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Wink, wink and 
then open your chest,

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

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Pause here.

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Find that stability, 
that Sthira.

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And then finesse, 
find the ease, the Sukha.

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And then here we go, 
inhale in, exhale.

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

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Engage the right glute.

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Then maybe go a little more.

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Maybe a little more, 
maybe a little more,

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Warrior III.

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Here we go.

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Release the fingertips,
reach them all the way forward.

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One more breath here,

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lifting from the 
right inner thigh.

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

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Right toes come to 
the ground and we inhale,

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come back up to 
that nice high lunge.

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Whoa, that just happened.

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Inhale, reach up.

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Exhale, rain it 
all the way down.

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Nice work.
Plant the palms.

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You're gonna anchor 
the right heel and inhale,

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

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And then exhale, 
slowly, down with control.

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Bend the knees, 
inhale, look forward.

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

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the front edge of your mat.

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Inhale, halfway lift.

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Exhale, fold.

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Beautiful.

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Inhale to reach for the sky

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and exhale, hands to heart.

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Pause here.

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Close your eyes, 
observe your breath.

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Notice what thoughts come up.

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And then we'll 
come right back to it.

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Inhale, here we go.

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Reach for the sky.

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Exhale, rain it down.

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Inhale, halfway lift, 
your version.

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Find length.

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And then exhale 
to soften and bow.

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Slide the left 
toes back this time.

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Front knee is bent.
Inhale, high lunge.

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Strong and steady.

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Inhale, navel draws in and up.

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Create space.

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And then here we go, 
exhale, open twist.

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This time with straight arms.

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Inhale, reach for the sky.

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

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You're gonna paint 
it all the way down.

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Come to your Pyramid.

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Step the back foot in.

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Breathe.

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(inhaling and exhaling)

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Then anchor 
through that back heel.

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Swim the fingertips 
to interlace behind.

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Knuckles draw away.

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Create length.

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Create space, look forward.

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

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come to rock 
just on your big toe.

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And if you feel 
good here, inhale in.

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Exhale, press away 
from your standing foot

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and begin to lift 
that left toe up high.

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So left inner thigh 
spirals up towards the sky.

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We create length 
by looking forward,

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reaching back, toes back.

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So way beyond the 
physical body here,

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the energy is 
reaching forward and back.

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Pulling in opposite directions.

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Then maybe you break free,

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send the fingertips 
forward here.

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Warrior III, breathing deep.

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Hugging front body up 
to meet the back body.

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You got it.

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And then look forward, 
don't look back.

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Trust the ground is there 
to catch you as you bring

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the left toes to the ground.

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Inhale, Crescent high lunge.

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And exhale to take 
it all the way down.

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Awesome work.

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Here we go, anchor 
through the left heel,

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inhale, lift the 
right leg up high.

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Three-Legged Dog.

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And then exhale to slowly lower.

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Awesome, take a 
deep breath in here,

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Downward Facing Dog.

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Lion's Breath, tongue out.

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Inhale, and exhale.

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Now from here draw 
your navel up to your spine.

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You're gonna slowly, 
imagine you're drawing

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a line up and over a hurtle.

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Come all the way 
up into a Plank here.

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Creating a little serpent-like 
energy in the spine.

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Then take it all the back.

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Navel draws in and up.

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

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send it back to 
Downward Facing Dog.

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Two more like that.

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Navel up and in,

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come forward 
and then up and back.

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

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And then from Plank to Down Dog.

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Up and back.

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Great, take a deep breath in.

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Exhale out.

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Inhale to look forward.

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Exhale to make 
your way to the top.

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Inhale, halfway lift.

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Exhale, fold.

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

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feet as wide as your yoga mat.

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Allow the toes to spill off.

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

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When you get there, 
find stability.

00:11:44.938 --> 00:11:47.540
You can lift the heels up.

00:11:47.540 --> 00:11:50.005
You can keep 'em lowered.

00:11:50.005 --> 00:11:52.912
You can keep the hands on the
ground or you can draw the hands

00:11:52.912 --> 00:11:54.447
together at your heart.

00:11:54.447 --> 00:11:57.383
So once you find a good 
variation for yourself today,

00:11:57.383 --> 00:12:02.523
tap into a really deep, 
soulful breath here. Okay?

00:12:05.959 --> 00:12:10.096
Today's practice kind of zipping
us out of our comfort zone and

00:12:10.096 --> 00:12:14.901
taking us on a 
kind of a swift ride.

00:12:14.901 --> 00:12:16.603
Much like some 
of our days, right?

00:12:16.603 --> 00:12:19.372
We wake up, we just want
everything to be kinda smooth

00:12:19.372 --> 00:12:20.915
and easy and

00:12:22.642 --> 00:12:26.282
a lot is asked of us that 
maybe we don't feel prepared.

00:12:26.282 --> 00:12:27.480
So how do you meet that?

00:12:27.480 --> 00:12:29.461
How do you greet that?
Breathe deep.

00:12:41.221 --> 00:12:42.762
And then take 
one more breath here,

00:12:42.762 --> 00:12:44.764
deep yogi squats.

00:12:47.066 --> 00:12:49.202
And then you'll keep 
the toes active and alive,

00:12:49.202 --> 00:12:51.850
bring the fingertips down.

00:12:51.850 --> 00:12:53.272
And we'll come to sit.

00:12:53.272 --> 00:12:55.274
You're gonna send 
the legs out long.

00:12:57.844 --> 00:13:00.013
Inhale, reach up and overhead.

00:13:00.013 --> 00:13:02.715
Exhale, bend the knees, send it
all the way forward and down.

00:13:02.715 --> 00:13:04.217
So great for the back.

00:13:04.217 --> 00:13:05.084
Now close your eyes.

00:13:05.084 --> 00:13:07.954
Go into your own little private
love cave here and take a couple

00:13:07.954 --> 00:13:11.434
breaths feeling that deep
stretch in the back of the neck,

00:13:11.434 --> 00:13:12.745
shoulders relaxed.

00:13:15.124 --> 00:13:16.756
Go inward.

00:13:34.013 --> 00:13:36.215
And then tuck the 
chin into the chest,

00:13:36.215 --> 00:13:38.470
slowly roll it up.

00:13:39.696 --> 00:13:41.053
And then you're gonna (laughs),

00:13:41.053 --> 00:13:43.541
you're gonna come 
back on to your feet.

00:13:43.541 --> 00:13:45.621
You're gonna use your 
hands to just come back.

00:13:45.621 --> 00:13:47.627
The same way you went down,
you're gonna come back to your

00:13:47.627 --> 00:13:50.697
squat but this 
time heels lifted.

00:13:50.697 --> 00:13:54.477
Then you'll walk 
the two toes together

00:13:54.477 --> 00:13:57.889
and work to keep the knees wide.

00:13:57.889 --> 00:13:59.205
So we have lots of options here.

00:13:59.205 --> 00:14:00.840
You can stay here opening.

00:14:00.840 --> 00:14:02.013
A little Froggy Pose,

00:14:02.013 --> 00:14:04.143
feeling that great 
opening in the outer hip.

00:14:04.143 --> 00:14:06.791
Working to open 
through the chest.

00:14:06.791 --> 00:14:10.583
Poised, fearless, 
can have a little nice,

00:14:10.583 --> 00:14:12.485
fierce focus here 
which is always nice.

00:14:14.659 --> 00:14:17.323
Breathing deep.

00:14:17.323 --> 00:14:20.126
Second bus stop would 
be to plant the palms.

00:14:20.126 --> 00:14:22.995
Make sure the shoulders have
this beautiful outer rotation.

00:14:22.995 --> 00:14:25.498
That the hands are 
planted so mindfully,

00:14:25.498 --> 00:14:27.588
they have a 
nice, strong foundation

00:14:27.588 --> 00:14:30.023
to maybe lift the bum up.

00:14:30.023 --> 00:14:33.973
Walk the knees so that they're
up in towards the armpit chest.

00:14:33.973 --> 00:14:38.745
And then most importantly,
send your fierce gaze forward.

00:14:38.745 --> 00:14:40.313
So not down.

00:14:40.313 --> 00:14:42.148
Then from here you 
might rock forward.

00:14:42.148 --> 00:14:44.979
Creating a little shelf 
for your arms, maybe not.

00:14:44.979 --> 00:14:48.550
And then maybe one day, 
you lift one toe.

00:14:48.550 --> 00:14:50.828
And then the other.

00:14:50.828 --> 00:14:53.025
And then maybe one 
day you squeeze and lift,

00:14:53.025 --> 00:14:54.214
keep you gaze forward,

00:14:54.214 --> 00:14:57.499
claw through the 
fingertips and slowly lift up.

00:14:59.232 --> 00:15:01.534
Heart's lifting, 
navel's lifting.

00:15:01.534 --> 00:15:03.970
Breathing deep.

00:15:03.970 --> 00:15:06.339
Squeeze the toes 
up towards your bum.

00:15:06.339 --> 00:15:08.341
Press away from your yoga mat.

00:15:10.777 --> 00:15:12.802
If you fall, maybe you 
give it one more try

00:15:12.802 --> 00:15:14.435
or your just 
rocking back and forth

00:15:14.435 --> 00:15:17.507
or you're holding 
fierce in your Froggy Pose.

00:15:22.355 --> 00:15:23.890
Then we'll release 
wherever you are,

00:15:23.890 --> 00:15:26.103
we're gonna come 
back down to a seat

00:15:26.103 --> 00:15:27.593
so you'll release the hands.

00:15:27.593 --> 00:15:29.629
Use them to come 
all the way through.

00:15:29.629 --> 00:15:33.461
Send the legs out long

00:15:33.461 --> 00:15:35.868
and then inhale, reach it up.

00:15:35.868 --> 00:15:37.703
And exhale, fold it forward.

00:15:37.703 --> 00:15:39.105
Go into your cave.

00:15:39.105 --> 00:15:40.673
Breathe deep.

00:15:40.673 --> 00:15:42.675
Observe.

00:15:43.810 --> 00:15:45.912
Maybe you take a little 
sigh here if you need it.

00:15:45.912 --> 00:15:47.311
(sighs)

00:15:48.942 --> 00:15:52.448
(inhaling and exhaling)

00:15:53.643 --> 00:15:54.821
Good, one more breath.

00:15:54.821 --> 00:15:56.656
Listen, listen to 
the sound of your breath.

00:15:56.656 --> 00:15:59.929
(inhaling and exhaling)

00:16:01.421 --> 00:16:02.929
Alright, nice and gentle.

00:16:02.929 --> 00:16:07.233
Slowly release, 
tuck the chin, roll it up.

00:16:07.233 --> 00:16:09.596
From here, we're gonna 
bring the hands behind

00:16:09.596 --> 00:16:11.523
for a little support.

00:16:11.523 --> 00:16:12.939
You're gonna 
cross the right ankle,

00:16:12.939 --> 00:16:14.974
bring it over the 
top of the left thigh.

00:16:14.974 --> 00:16:16.876
Breathe here.

00:16:16.876 --> 00:16:18.878
Keep that strong focus.

00:16:27.486 --> 00:16:30.023
Breathe deep, 
toes are nice and bright

00:16:30.023 --> 00:16:31.684
or active, inhale.

00:16:31.684 --> 00:16:32.925
If you need a 
little more, of course,

00:16:32.925 --> 00:16:36.896
you just bring your bum a 
little closer to your heel.

00:16:36.896 --> 00:16:40.733
And then if you're feeling 
really brave and advanced,

00:16:40.733 --> 00:16:43.469
you can smell your toes.

00:16:43.469 --> 00:16:45.304
Just kidding but 
you know what's funny?

00:16:45.304 --> 00:16:47.334
No one looks cute or cool

00:16:47.334 --> 00:16:49.942
smelling their own 
toes past a certain age.

00:16:49.942 --> 00:16:50.977
It's just not cool.

00:16:50.977 --> 00:16:53.579
It just looks so funny.

00:16:53.579 --> 00:16:55.181
Probably regret 
saying that but oh well.

00:16:55.181 --> 00:16:55.915
Okay, here we go.

00:16:55.915 --> 00:16:58.417
Release, let's do 
the other side.

00:16:58.417 --> 00:17:02.021
Just hanging, 
keeping the heart lifted.

00:17:02.021 --> 00:17:04.557
Okay, if it's too tight, 
you just walk that heel out.

00:17:04.557 --> 00:17:07.534
If you want a little 
more, you walk it in.

00:17:16.502 --> 00:17:18.894
Continuing to breathe deep.

00:17:18.894 --> 00:17:22.375
We're coming to the near end of
our practice so breathe deep,

00:17:22.375 --> 00:17:24.886
activate. Take your vitamins.

00:17:24.886 --> 00:17:26.951
Warsh it out.

00:17:29.531 --> 00:17:33.920
And then as you're ready,
we'll slowly release.

00:17:33.920 --> 00:17:36.222
We're gonna come 
to cross-legged here,

00:17:36.222 --> 00:17:39.892
Sukhasana, your meditation pose.

00:17:39.892 --> 00:17:41.093
Wow, beautiful work.

00:17:41.093 --> 00:17:42.862
Sit up nice and tall.

00:17:42.862 --> 00:17:44.397
Take the left 
hand to the right knee.

00:17:44.397 --> 00:17:46.098
You're gonna bring the 
right fingertips behind.

00:17:46.098 --> 00:17:48.636
Nice, gentle twist.

00:17:48.636 --> 00:17:51.037
Breathing deep.
And then come back to center.

00:17:51.037 --> 00:17:53.603
Same thing, 
take it to the other side.

00:17:58.444 --> 00:17:59.779
Now, bring the hands together.

00:17:59.779 --> 00:18:01.948
Take a deep breath in.

00:18:01.948 --> 00:18:04.917
On an exhale, bring the hands
to fists and you're gonna bring

00:18:04.917 --> 00:18:07.486
your elbows out wide.

00:18:07.486 --> 00:18:08.854
Create this shape here.

00:18:08.854 --> 00:18:11.875
Kinda like strong man or woman.

00:18:16.262 --> 00:18:18.431
Fearless, 
close your eyes, lean back.

00:18:18.431 --> 00:18:21.167
Sit up nice and tall.

00:18:21.167 --> 00:18:22.601
Open through 
the chest, the pecs.

00:18:22.601 --> 00:18:24.509
Lift your heart a little more.

00:18:27.883 --> 00:18:31.680
And then gently release.
Hands come together.

00:18:31.680 --> 00:18:34.816
You can open your eyes.

00:18:34.816 --> 00:18:36.248
You're my hero!

00:18:36.248 --> 00:18:38.751
Amazing, I'll see you tomorrow.

00:18:38.751 --> 00:18:42.054
Tomorrow's practice is a bit
of a play on today's practice.

00:18:42.054 --> 00:18:44.526
They all are 
building, of course.

00:18:44.526 --> 00:18:45.825
But I can't wait 
to see you there.

00:18:45.825 --> 00:18:47.426
In the meantime, 
have an amazing day.

00:18:47.426 --> 00:18:50.561
I love you so much.
Thumbs to third eye.

00:18:50.561 --> 00:18:51.834
We bow.

00:18:51.834 --> 00:18:54.190
Namaste.

00:18:56.819 --> 00:19:00.930
(uplifting music)