WEBVTT

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- Hey everyone and welcome to True,

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your 30 day yoga journey,
salud, it's day seven.

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Today we're gonna get our heart rate up

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and we're gonna focus on
insight through repetition.

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So hop into something comfy,
and let's get started.

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(upbeat new age music)

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Alright my friends, let's begin today

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in a nice, comfortable
seat of your choice.

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As you come into your seat, take a second

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to get settled in, and we're gonna place

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just one palm on top of
the other, really easy,

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in your lap, and you'll start to

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lengthen up through the spine.

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Sit up as tall as you can,
and relax your shoulders down.

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Just take a moment to
allow your energy to settle

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here in this moment, I like the image

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of like a snow globe,

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shake it up, shake it up, and boom,

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now I've landed here, and
the snow begins to fall.

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Or if you prefer glitter we can do that.

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Whatever it is, just allowing
the dust even to settle.

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And if you notice that your mind is

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kind of busy today, then today's practice

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is gonna be quite good for
you, working with repetition,

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in order to

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create insight.

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And eventually find
freedom within the form.

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Gently bow the head to the heart,

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and think of something that
you would like to toast to,

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to cheers to, I made the joke about salud,

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cheers to your health,
or is there something

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more specific that you'd
like to bow to, cheers to,

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and dedicate your practice to today?

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Take a moment to explore that thought.

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And then take a deep breath in,

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and as you exhale open
your eyes, lift your chin,

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if something came up,
awesome, let's move with that.

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If nothing came up, that's okay.

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Alright, we're gonna come all the way

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into downward facing dog, here we go,

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take your time getting
there, move nice and slow,

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move like you love yourself.

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Plant the palms with so much attention

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and awareness, claw
through the fingertips,

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and lift the hips up
high, we'll start to pedal

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it out right away here,
shake the head loose,

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find what feels good,
listen to your body today,

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listen to your heart, your truth.

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And to do that we'll start
to create an audible breath,

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something you can anchor the mind in,

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help anchor the mind, that
could be busy thoughts

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wandering here and there, totally normal.

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So we use the sound of our breath

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to keep returning back on home.

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Alright, bend the knees, lift the heels,

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come onto the toes, inhale, look forward,

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and exhale make your way to the top.

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Relax the weight of the head over, shake

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the head loose a couple
times, left and right.

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Find your footing.

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Nice deep breaths here.

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Then we'll bend the knees generously,

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belly comes to the tops of the thighs,

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tuck the chin into the chest,

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and you got it, slowly roll it up.

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Press firmly into your feet,

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gently draw some energy up
from the base of the spine,

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lengthen through the
crown, and here you go.

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Left fingertips are gonna reach forward,

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up, and then you're gonna
kind of swim it back here,

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opening up through the shoulder.

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Now right fingertips, forward,

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up and swim it back, and
then keep it going here

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and try to add this layer of breath

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let your breath and
movement synchronize here.

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Inhaling, and exhaling.

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Inhaling, and exhaling.

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Now keep it going, you're
gonna trace your fingertips

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with your gaze, integrating the neck,

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take it nice and slow
as you experiment here.

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Awesome, then release,
bring it back to center,

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hands are gonna press together,
Anjali Mudra at the heart.

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Deep breath in, engage, create a full body

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experience by lifting all of your toes,

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drawing energy up from the arches.

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Then release the toes down nice and slow.

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We'll create a soft bend in the knees here

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and here we go, inhale, reach for the sky,

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find a big beach ball
up and overhead here,

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just to start, pull the
thumbs back, press into

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the heels, so strong,
strong, strong body here

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and volcano pose, inhale
look up, exhale palms come

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together and we're gonna bend the knees

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and slowly melt it all the way down.

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Great, inhale half way, lift, find length,

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exhale to full, then plant the palms,

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step the right toes back,
step the left toes back,

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you're in plank, take a deep breath in

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and a long breath out
here as you press away

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from your yoga mat.

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Beautiful, then slowly lower
all the way to the belly.

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Press into the tops of the feet,

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hug the elbows in, inhale
cobra, exhale to release.

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Inhale, press up to half plank, or plank,

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then exhale to downward
facing dog, awesome.

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Inhale to look forward,
exhale to bend the knees,

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and hop or step it up.

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Inhale lifts you up halfway.

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Exhale, Uttanasana, forward fold.

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Inhale, bend the knees,
lead with the thumbs,

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energy in the fingertips
as you root to rise here,

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reach for the sky, bit
beach ball up and overhead,

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and then exhale hands to heart.

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Take a deep breath in here.

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And empty it out.

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Let's go again shall we?

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Bend the knees, inhale, reach for the sky.

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Strong body, exhale, palms together,

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soften and fold.

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Inhale half way lift,
find length, your version,

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and exhale soften and bow.

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Beautiful, plant the
palms, step the right toes

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back, step the left toes back,

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plank or half plank,
take a deep breath in,

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then exhale, slowly
lower down to the belly.

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Inhale cobra, exhale,

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release.

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Inhale, plank or half plank,

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exhale to your downward dog.

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Inhale to look forward, bend the knees.

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Exhale to make your way to the top.

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Stick with me, inhale, half way lift.

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Exhale to soften and fold.

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Inhale root to rise,
energy in the fingertips,

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here we go, press into the Earth.

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And exhale, hands to heart.

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Take a deep breath in here.

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And then use your exhale
to empty it all out.

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We go again, big inhale reach for the sky.

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Exhale, down you go, forward fold.

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Big inhale to lift up half way.

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Exhale, soften and fold.

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Plant the palms, inhale as
you step it back to plank,

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look forward, exhale, lower to the belly,

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Chaturanga, inhale, cobra, or up dog,

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and exhale to your downward dog.

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Inhale to look forward, bend the knees,

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and exhale, make your way to the top.

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Inhale, half way lift, find length.

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Exhale to soften and fold.

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Bend the knees, inhale, reach for the sky.

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Exhale, hands to heart.

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Take a deep breath in.

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Relax the shoulders as you breathe out.

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The journey continues.

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So now we can start to
find different flavors,

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different rasas between

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each beat of the repetition of the dance.

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So maybe that means you do something

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different with your hands,
maybe you hook the thumbs,

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maybe you play with something
different on the half way lift

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or maybe it's, yeah,

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maybe send the fingertips back,

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in your cobra.

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So find something to play with,

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while staying in the structure

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and then, just when you
think like, oh I got this,

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see if you can find something new.

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So don't decide where it ends,

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but we're gonna stay
within this structure.

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Again, seeking insight
within the repetition.

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A little freedom within
the form, here we go again.

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Getting the heart rate up,

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great for the body, hands come together,

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if they are not still, and here we go,

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take a deep breath in,

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empty it out.

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Bend the knees, inhale, reach for the sky.

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Synchronize with your breath.

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Exhale, forward fold,

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inhale half way lift,

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exhale fold.

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Inhale, step back to
plank, exhale, lower down.

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Inhale, cobra or up dog,

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exhale to release.

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Inhale and again, exhale downward dog.

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Inhale to look forward, exhale
to make your way to the top.

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Inhale to find length, and
exhale to let it all go.

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Inhale reach for the sky,

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exhale, hands to heart, deep breath in,

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close your eyes as you exhale out.

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Inhale, reach for the sky.

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So I'm not gonna change it up on you now,

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exhale fold, listen to your body,

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catch the rhythm, inhale, half way lift,

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exhale to fold.

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Inhale, plank pose, exhale, lower down.

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Inhale, tuck the shoulders
back, open the chest,

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exhale release.

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Inhale, use your exhale to make your way

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to downward dog, inhale to
bend the knees, look forward.

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Exhale to make your way to the top.

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Nice work, inhale half
way lift, you got it.

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Exhale to fold, stick with me,

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inhale, reach for the sky.

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Find something new.

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Exhale, gather it in, hands to heart.

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Close your eyes, trust me, inhale,

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trust yourself, exhale, trust the video.

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You know what you're
doing, and here we go.

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Inhale, reach for the sky, exhale,

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forward fold, inhale, half way lift.

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Exhale, soften, and bow.

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Inhale, plank pose, or half plank.

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Exhale, lower down,
inhale to open your heart,

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exhale to release, inhale,

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exhale downward facing dog.

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Awesome work, here take a deep breath in.

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Stay here in your dog as you
exhale out through the mouth.

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Inhale to bend the knees look forward,

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and exhale to make your way to the top.

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Inhale, half way lift, exhale to fold.

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Inhale, reach for the
sky, just catch a wave

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here and then exhale,
take it all the way down.

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Now we're gonna change
it up just a bit here,

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inhale half way lift, exhale fold.

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Plant the palms, step it back, plank pose.

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Belly to cobra, Chaturanga to up dog,

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or move with your breath
straight to downward dog.

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That's where we'll meet, anchoring heavy

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down through the heels,
clawing through the fingertips.

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Now when you get there,
anchor through the left heel

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and inhale lift the right leg high.

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Exhale, step it all the way up,

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pivot on the back foot,
rise up warrior one,

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inhale, and exhale.

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Inhale, and exhale to
rein it all the way down.

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Step it back, inhale, look forward,

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exhale, straight to down dog.

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Anchor the right heel, inhale
with the left leg high.

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Exhale, shift forward, step it up.

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The pivot on the back
foot, gather your strength,

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then reach for the sky,
warrior one, inhale.

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Exhale, relax your shoulders.

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Inhale, reach up, look up,
exhale bring it all the way down.

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You're doing awesome, plant the palms,

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step it back, plank pose,
inhale, look forward,

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exhale to your down dog, awesome.

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Take a deep breath in here,

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and exhale out through the mouth.

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Beautiful, inhale to look forward,

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bend the knees, exhale to
make your way to the top.

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Inhale half way lift, exhale fold.

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Press into the Earth, root to
rise, inhale reach for the sky

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and exhale hands to heart.

00:14:48.357 --> 00:14:50.706
Now, don't let it go here, don't fidget,

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capture this energy, notice your breath.

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Observe.

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(breathing mindfully)

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Cheers.

00:15:19.306 --> 00:15:23.473
Without looking down today,
so keep your chin lifted,

00:15:24.477 --> 00:15:27.310
to that inner knowing, that truth.

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Little things like this
help us connect to that,

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in my opinion, so you
don't need to look down

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to bring your feet together, don't do it.

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Here we go, lift your
head and bring your feet

00:15:38.434 --> 00:15:40.517
together without looking.

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It kind of just changes the
way you feel when you do it.

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More on that later.

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Shift your weight to your left foot

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and slowly peel the right knee up,

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so coming into a tree pose, it can be toes

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on the Earth, it can be foot on the calf,

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or maybe you grab that ankle and draw it

00:15:59.722 --> 00:16:03.189
all the way up towards the center.

00:16:03.189 --> 00:16:05.546
Then press back, find that opposition,

00:16:05.546 --> 00:16:07.994
what this series is all about, press back,

00:16:07.994 --> 00:16:12.434
find that marriage in the middle of

00:16:12.434 --> 00:16:15.434
two opposing forces coming together.

00:16:18.634 --> 00:16:21.114
Lengthen down through the back body,

00:16:21.114 --> 00:16:23.994
lift up through the front body.

00:16:23.994 --> 00:16:25.661
Control your breath.

00:16:27.594 --> 00:16:31.393
Then within this structure
that you've now built,

00:16:31.393 --> 00:16:35.060
find something that
feels totally you today.

00:16:36.114 --> 00:16:38.197
So maybe it's eagle arms.

00:16:40.034 --> 00:16:43.254
Maybe it's just hands
up high, just praising,

00:16:43.254 --> 00:16:47.171
cheers to whatever it is
you chose to toast to.

00:16:48.634 --> 00:16:51.285
Maybe the heart and chest
need a little opening,

00:16:51.285 --> 00:16:53.685
feeling a little closed
minded about it all right now.

00:16:53.685 --> 00:16:55.896
Opening through the chest.

00:16:55.896 --> 00:16:57.514
And maybe you're
frustrated because you keep

00:16:57.514 --> 00:17:01.681
falling off balance, and so
it's palms together, I got this.

00:17:03.554 --> 00:17:06.054
Hold onto a nice strong focus.

00:17:07.016 --> 00:17:11.746
Gently lift some energy
up from the pelvic floor.

00:17:11.746 --> 00:17:14.663
Inhale in wherever you are, own it,

00:17:15.554 --> 00:17:17.815
and then exhale to bring it all back in.

00:17:17.815 --> 00:17:20.895
Cool experiment, okay next
side, don't look down,

00:17:20.895 --> 00:17:24.274
feet together, lift your heart.

00:17:24.274 --> 00:17:26.444
Shifting to the right
foot now, same thing,

00:17:26.444 --> 00:17:28.066
but honor that this
side's gonna be different.

00:17:28.066 --> 00:17:30.266
We can't recreate that experience,

00:17:30.266 --> 00:17:32.164
but I think we try to
do that a lot in yoga,

00:17:32.164 --> 00:17:35.066
and I know that I used
to and I have to remember

00:17:35.066 --> 00:17:37.483
this as a teacher or a guide,

00:17:38.496 --> 00:17:40.440
you're in charge of your experience,

00:17:40.440 --> 00:17:42.914
whatever's going on, so we can't recreate

00:17:42.914 --> 00:17:45.581
what happened on the other side.

00:17:48.856 --> 00:17:49.689
Explore.

00:17:53.754 --> 00:17:55.234
Play with the energy of the body,

00:17:55.234 --> 00:17:57.954
so we're hugging into the
midline, we're lifting up

00:17:57.954 --> 00:18:01.405
from the pelvic floor,
play with your focus,

00:18:01.405 --> 00:18:03.426
your Drishti, and then find something

00:18:03.426 --> 00:18:06.495
awesome on this side,
too, maybe it's a mudra,

00:18:06.495 --> 00:18:09.662
maybe it's arms, maybe you go Wu-Tang,

00:18:11.656 --> 00:18:13.156
maybe it's cactus,

00:18:15.393 --> 00:18:19.224
maybe it's fist bump to you, Adriene,

00:18:19.224 --> 00:18:20.974
and to you, my friend.

00:18:23.014 --> 00:18:24.914
Whatever works, I'm speaking
to a lot of people here

00:18:24.914 --> 00:18:26.936
so I'm sending out a lot
of different invites.

00:18:26.936 --> 00:18:29.754
So it's really up to you
to own your own story

00:18:29.754 --> 00:18:31.837
throughout this practice.

00:18:37.914 --> 00:18:40.776
Take one more breath here, inhale,

00:18:40.776 --> 00:18:44.693
and then exhale to slowly
release with control.

00:18:45.599 --> 00:18:46.849
Beautiful work.

00:18:50.125 --> 00:18:54.114
Inhale reach for the sky, catch a wave,

00:18:54.114 --> 00:18:56.947
exhale float it down.

00:18:59.632 --> 00:19:03.652
Now you decide, feet
together, or hip width apart,

00:19:03.652 --> 00:19:06.321
you're gonna bend the
knees and you're gonna sink

00:19:06.321 --> 00:19:10.700
the hips back, strong and
steady, sink the hips back.

00:19:10.700 --> 00:19:12.859
Then here we go, engage the inner thighs

00:19:12.859 --> 00:19:15.640
as you sweep the fingertips
forward and not back

00:19:15.640 --> 00:19:18.254
just forward, and you're
gonna sink the hips back,

00:19:18.254 --> 00:19:20.471
fingertips forward, and
you're gonna balance

00:19:20.471 --> 00:19:22.222
your center of gravity between the two,

00:19:22.222 --> 00:19:25.360
the sinking back and the
reaching forward, you got this,

00:19:25.360 --> 00:19:27.072
we're here for five,

00:19:27.072 --> 00:19:29.872
scoop the tailbone under, four,

00:19:29.872 --> 00:19:32.174
three, look forward, two,

00:19:32.174 --> 00:19:34.203
beautiful, thumbs up on the one.

00:19:34.203 --> 00:19:37.862
Thumbs up, come on now,
alright beautiful, release.

00:19:37.862 --> 00:19:38.945
Forward fold.

00:19:39.982 --> 00:19:42.363
Great, inhale, half way lift, last one,

00:19:42.363 --> 00:19:43.863
catch a wave here,

00:19:45.243 --> 00:19:46.241
and exhale to release.

00:19:46.241 --> 00:19:48.022
When I say catch a wave
I'm trying to get us

00:19:48.022 --> 00:19:49.821
to a little bit get out of the rigidity,

00:19:49.821 --> 00:19:53.988
the segmented movement,
and find more of a softness

00:19:55.411 --> 00:19:59.224
or at least a movement
that feels like you.

00:19:59.224 --> 00:20:01.741
Here we go, plant the palms, step it back,

00:20:01.741 --> 00:20:05.491
final plank, we got you,
half plank or plank.

00:20:06.661 --> 00:20:11.080
Inhale to look forward, and
then exhale if you're in plank,

00:20:11.080 --> 00:20:13.632
slowly lower to the knees,
and everyone's gonna take

00:20:13.632 --> 00:20:16.382
their toes to one side, any side,

00:20:17.331 --> 00:20:21.498
and you're gonna send the
legs out long and in front.

00:20:22.741 --> 00:20:24.471
Great, take the right arm over the left,

00:20:24.471 --> 00:20:26.471
give yourself a big hug.

00:20:27.920 --> 00:20:31.003
Flex your feet, sit up nice and tall,

00:20:32.472 --> 00:20:34.935
inhale lots of love in.

00:20:34.935 --> 00:20:37.182
Exhale lots of love out.

00:20:37.182 --> 00:20:39.713
Then release, take the left arm on top,

00:20:39.713 --> 00:20:42.963
the most important relationship of all.

00:20:46.292 --> 00:20:47.125
Breathe.

00:20:51.721 --> 00:20:53.932
Fabulous, then release,
bring the fingertips

00:20:53.932 --> 00:20:58.393
to the ground, and come
to lie on your back.

00:20:58.393 --> 00:21:01.161
When you get there, hug
the knees into the chest,

00:21:01.161 --> 00:21:03.212
lift the corners of the mouth just a hair,

00:21:03.212 --> 00:21:05.379
tap into that inner smile.

00:21:08.393 --> 00:21:11.393
Then again, give yourself a big hug.

00:21:14.340 --> 00:21:17.742
Inhaling lots of love in, and this is a

00:21:17.742 --> 00:21:19.614
hug, a toast, a cheers,

00:21:19.614 --> 00:21:23.262
to yes, that most important relationship,

00:21:23.262 --> 00:21:26.541
the one with yourself,
take one more breath.

00:21:26.541 --> 00:21:29.874
Exhale release, both feet to the ground.

00:21:32.577 --> 00:21:35.083
And then we're going to slowly

00:21:35.083 --> 00:21:36.366
press the palms into the Earth

00:21:36.366 --> 00:21:39.394
and just one bridge pose here
so you can skip it if you like

00:21:39.394 --> 00:21:42.827
we're gonna inhale peel the tailbone up,

00:21:42.827 --> 00:21:45.206
hips up high, shins forward, snuggle

00:21:45.206 --> 00:21:47.195
the shoulder blades into your heart space,

00:21:47.195 --> 00:21:49.496
open your heart, your
chest, keep an open mind

00:21:49.496 --> 00:21:51.816
as you look up towards your third eye,

00:21:51.816 --> 00:21:55.787
breathing deep, chest to chin,

00:21:55.787 --> 00:21:59.678
chin to sky, beautiful,
take one more breath,

00:21:59.678 --> 00:22:02.868
inhale, and exhale

00:22:02.868 --> 00:22:06.738
to soften and release.

00:22:06.738 --> 00:22:07.571
Beautiful.

00:22:08.573 --> 00:22:13.116
Cross the right ankle over
the top of the left thigh,

00:22:13.116 --> 00:22:15.455
thread the needle here,
imagine you're kicking

00:22:15.455 --> 00:22:17.236
your left foot into that imaginary wall,

00:22:17.236 --> 00:22:21.671
and then squeeze the legs up
towards your heart, your chest.

00:22:21.671 --> 00:22:24.258
You can start to close the eyes here,

00:22:24.258 --> 00:22:27.341
and allow your breath to just soften.

00:22:28.839 --> 00:22:29.756
Smooth out.

00:22:35.066 --> 00:22:37.658
And release the left foot down, unravel,

00:22:37.658 --> 00:22:39.741
switch to the other side.

00:22:43.676 --> 00:22:46.925
Close your eyes and relish in the power

00:22:46.925 --> 00:22:50.746
of showing up for yourself
everyday for 30 days.

00:22:50.746 --> 00:22:53.566
Or if it takes you a little
bit longer, that's okay.

00:22:53.566 --> 00:22:57.733
But this idea of regular
practice, regular self care.

00:23:07.098 --> 00:23:10.898
Pretty awesome, totally
awesome, let's unravel.

00:23:10.898 --> 00:23:14.263
We're gonna send the legs
out long, inhale, reach

00:23:14.263 --> 00:23:16.424
for the sky, big full body stretch,

00:23:16.424 --> 00:23:18.786
spread your finger tips, spread your toes,

00:23:18.786 --> 00:23:22.244
inhale deeply, and then exhale,

00:23:22.244 --> 00:23:24.744
release everything completely,

00:23:26.433 --> 00:23:28.055
traditional corpse pose today,

00:23:28.055 --> 00:23:32.657
just to allow your heart rate to soften

00:23:32.657 --> 00:23:34.907
and the body to relax here.

00:23:35.831 --> 00:23:38.052
To allow the nutrients
of your practice today

00:23:38.052 --> 00:23:41.635
to settle in, seep in.

00:23:46.602 --> 00:23:50.162
Rest your soul, by simply
allowing your breath

00:23:50.162 --> 00:23:53.995
to continue now with its
natural ebb and flow.

00:23:55.010 --> 00:23:58.177
(breathing mindfully)

00:24:06.463 --> 00:24:08.545
And then if time allows you can stay here

00:24:08.545 --> 00:24:10.212
a little bit longer.

00:24:14.286 --> 00:24:16.716
Or if you're ready to mindfully get up

00:24:16.716 --> 00:24:19.636
and rock and roll throughout your day,

00:24:19.636 --> 00:24:22.526
we'll bring the palms together,

00:24:22.526 --> 00:24:25.609
and lift the thumbs to the third eye.

00:24:31.628 --> 00:24:36.225
Inhale in, then exhale

00:24:36.225 --> 00:24:40.392
to quietly whisper, Namaste.

00:24:43.606 --> 00:24:45.023
See you tomorrow.

00:24:45.886 --> 00:24:49.136
(upbeat new age music)