- Hello my darling friends and welcome to TRUE,
your 30 day yoga journey.
It's Day 29, my lucky number, and you've got to be brave.
Let's get started.
(uplifting music)
Okay pals, let's begin in a nice, comfortable seat.
Once you get down on the ground,
just take a moment to get settled in
and when you're ready sit up nice and tall.
Relax your shoulders down.
Close your eyes.
And start to listen.
Part of what really just
amazes me about this journey
that we're on together,
and this practice, and this generous act of showing
up for yourself every day for 30 days,
part of what is so amazing to me is just the amount of bravery
and guts it takes to show up
and really look inside and see who's there.
You know, the practice doesn't always align with your energy or
your mood or your schedule but when you get there,
you have this opportunity to either really take advantage and
look and see what's going on today or to kind of sit on the
sidelines and just get through it.
And one way brings you closer, more in touch with yourself.
So leaning into this idea of just getting to know yourself,
your true self and trusting that
just by showing up you have the
opportunity to say yes to that conversation.
So one of the ways we do that, of course,
is by starting with the breath to really listen to the sound of
the breath to kind of help anchor the mind.
I kicked your butt a little bit yesterday,
so today's practice will be a little more well-balanced but
I encourage you to be brave.
Really see what are you feeling today.
Draw the hands together at the heart.
And consider the fact that everything is constantly
changing so where you were yesterday
is not gonna be where you are today.
You can feel one thing in one moment and then the next moment
you can feel something entirely different.
You can be sure of something in one breath,
and then completely contradict it in the next.
Take a moment to blanket yourself
in love and appreciation.
For being brave enough to show up here and listen.
Gently bow the head to the heart,
start to get a nice stretch in the back of the neck.
And then slowly we'll lift the head, open the eyes,
bring the fingertips to the earth.
Ready? Inhale, reach for the sky.
Slow and steady.
Lengthen through the side body.
Exhale, float it down.
Inhale, reach for the sky.
And exhale, float it down.
Inhale, reach.
And exhale down and now start to integrate the neck by maybe
moving the nose in line with the arms or the hands,
excuse me.
Synchronizing breath and body, inhale
and exhale. Great, one more time.
Inhale, and exhale.
Great from here, walk the fingertips
a little bit behind you.
You're gonna uncross the legs and just have
one foot in front of the other here.
It doesn't matter which one.
Then we're gonna turn the fingertips face in and then
bring the palms to the earth, lean back.
And then a big heart opener here as you loop the shoulders,
inhale, lift the chest, stay here or
option to lift the hip points forward.
Think about them going forward rather than up.
Big stretch as you inhale, and then exhale all the way back.
You're gonna take it forward.
All the way, walking the fingertips forward.
Stretching through the hip.
And then come all the way back up.
Great, just switch the legs.
So opposite foot comes in.
And then we'll swim the fingertips behind.
Fingertips towards the body.
Plant the palms from there, loop the shoulders,
lift the chest, long puppy belly here.
Lift your heart and then you can stay there.
If you're kinda tight through the shoulders,
you'll be nice and toasty here.
But if you like, you can lift the hip points forward,
go a little deeper.
Lift the sternum up.
Heart up, chin up, claw through the fingertips
and then slowly release.
Awesome.
Now coming forward once again,
fingertips or forearms come forward.
Breathing deep
and then slowly coming back up.
Awesome.
From here, we'll send the legs out long.
Take a deep breath, reach for the sky.
Bend the knees and exhale, draping belly over the thighs.
Round the head.
Come into your private love cave here and
listen to the sound of your breath.
You can massage your feet a little bit here,
pop your toes.
(exhales)
Settle in.
Then slowly draw your chin to your chest,
roll it up. We'll come onto the feet here.
Prepare for Table so you're gonna bring the palms back,
fingertips towards the body again.
Wrap the shoulder blades around, lift your chest and here we go.
Inhale in, exhale press into the feet,
lift the hips forward, shins forward.
Chin up, chest up, breathing deep.
Try to think about sending your
sits bones towards the backs of your knees.
Don't let the knees come out here.
One more breath.
And then slowly release.
Come to the bum. We'll lift the legs.
We're gonna across one ankle over the other and come all the
way through to all fours.
When you get there, inhale drop the belly,
open the chest.
And exhale, round through the spine.
Close your eyes.
Inhale, stretch it out, drop the belly,
tailbone up.
And exhale rounding through.
Now inhale, neutral spine, curl the toes under.
Walk the hands out as wide as you mat here and then peel up,
Downward Dog from there.
Take a second to peddle it out.
And then find stillness.
Claw through the fingertips.
Inhale lots of love in.
Exhale, lots of love out.
Inhale, lift the right leg up high.
Exhale, squeeze.
Knee to nose then step your right foot all the way up.
Lower the back knee, inhale.
Hands come to the heart as you press up.
Take a deep breath in here.
And a long breath out.
Then come all the way back down.
Plant the palms.
Step it back to Plank or Half Plank.
Strong and steady.
Downward Facing Dog, nice.
Deep breath in, long breath out.
Inhale, lift left leg up high.
Exhale, shift it forward, squeeze knee to nose.
You got it.
Then step it up, lower the right knee.
Hands come together, Anjuli Mudra.
We power up, press up.
Inhale in here, cycle of breath, nice and full.
Exhale out.
Inhale in again.
And exhale to release.
Beautiful, plant the palms, step it back to Plank or Half Plank.
Breathing deep.
Inhale in, exhale Downward Facing Dog.
Take a deep breath in.
Long breath out.
Inhale to look forward.
Exhale to make your way there, nice and easy,
nice and easy.
And from here inhale, halfway lift.
And exhale to soften and fold.
Tuck the chin, roll it up nice and slow.
Lift your heart, come into your
best and most beautiful Mountain Pose.
And on your next inhale, reach for the sky.
Right hand's gonna grab the left wrist and we're gonna think
up and over, side body stretch.
Inhale to come back to center.
Switch and exhale, side body stretch.
Inhale to come back up.
Exhale to take it all the way down.
Inhale, halfway lift.
Good, exhale, fold.
Great from here, bend the knees, plant the palms,
step it back to Plank or Half Plank.
Then then look forward, shift forward,
hug the elbows into the side body and
then slowly lower down the belly.
Inhale, Cobra, Bhujangasana.
Exhale to release.
Inhale, Half Plank or Plank.
Exhale, Downward Facing Dog.
Send the hips up high.
Inhale, lift the right leg up high.
Exhale, step it all the way.
Pivot on the back foot.
Now, check it out.
Hands are gonna come to the heart and then you're gonna take
'em behind the ears and rock that Warrior I.
Press into the knife edge your back foot,
engage the left inner thigh.
And then own it.
Pull the thumbs back.
Give yourself lots of space.
Inhale, lift the chest.
Exhale, from your center, Warrior II.
Strong and steady.
There's a tendency sometimes in Warrior II to reach forward so
stack the spine.
Make sure there's a nice clear energetic highway here.
(chuckles) And then right fingertips reach
forward, up and back.
We take it all the way back, inhale.
Today we're gonna exhale,
cartwheel it all the way through to your twist.
Pivot on the back foot, inhale.
Right fingertips reach up towards the sky.
Lift the left back knee up, up, up.
And then exhale, bring it down, plant the palms.
Now, option here to do a one-legged vinyasa so you can
keep the right toes lifted if you like as you shift forward,
belly to Cobra or Chaturanga to Up Dog.
Just a fun little option, open the chest as you breath in
and then exhale, Plank or Half Plank.
Take a deep breath in, Downward Facing Dog.
Nice, inhale lift the left leg up high.
Exhale, squeeze and shift forward.
Strong and steady.
Step it up, pivot on the back foot.
Hands come together first, Warrior I.
And then take 'em behind the ears,
have some fun as you rise up strong.
Open, open.
Breathing deep.
Inhale in, exhale, Warrior II, from your center.
Pull the pinkies back, lift up from the base of the spine
then when you're ready inhale, Peaceful Warrior.
Send it all the way back.
Big stretch, big breath.
And then cartwheel all the way through.
Pivot on the back foot,
plant the right hand and find your twist.
Left fingertips to the sky.
Big breath in, you got it.
Exhale, bring it down.
Option for one-legged vinyasa here, Eka Pada.
You're gonna send the left toes back or lift 'em up.
And then slowly moving with your breath, find your vinyasa.
We will meet in Downward Facing Dog.
Take a deep breath in and a long breath out.
Then inhale to look forward and
exhale to make your way to the top.
Inhale, halfway lift.
Exhale, fold.
This time bend your knees generously,
and you're gonna slowly sweep the fingertips forward,
bend, bend, bend the knees so nice and low,
send the hips back.
Really sink you bum down in space.
Utkatasana.
Then inhale, reach forward.
Exhale, send the fingertips back, airplane arms.
Inhale, to reach forward.
Exhale, airplane arms.
One more time, you got it.
Inhale, reach forward.
Exhale, airplane arms.
And then slowly, straighten the legs.
Release everything, let it go.
Inhale in through the nose.
And exhale out through the nose or mouth,
really empty, empty, empty.
Nice, inhale, halfway lift.
Exhale to soften and bow.
Inhale to reach for the sky.
Press down through the earth, reach up high and exhale,
hands to heart.
Take a deep breath in here.
Observe your breath.
And use your exhale to relax the shoulders down.
Nice.
Now, gently shifting your weight to your left foot.
Inhale, peel the right knee up.
You can also just keep the right big toe on the ground for
stability and work here.
Peel the right knee up, and then from your center,
nice and slow, be brave, we're gonna kick it back.
Look forward.
Keep the sternum lifting to the thumbs.
Just check it out.
Again, big toe can be on the ground the whole time here.
It's meant to challenge you just a bit.
And then slowly bring it back all the way,
standing one-legged Tadasana.
Yes.
And then kick it out, twice more, we got this.
And then bring it back up, nice and slow.
Strengthening through that standing leg.
And then on this third one, we're gonna add airplane arms.
Send it out.
Nice, breathe deep here.
Right inner thigh rotates up towards the sky.
Great, then bring it all the way back up and in,
squeeze and lift.
You're gonna cross the right ankle over
the top of the left thigh.
Wow, amazing.
Stay here, lengthen tailbone down or
begin to bend that standing leg.
You can take some options here.
If a Forward Fold's in your practice,
you can take that here.
And then one day, you might even find a little arm balance here.
Kicking left toes out.
Everyone's like ha, ha, ha, ha.
I laugh in the face of danger.
Ha, ha, ha, ha.
Let's come back up.
One-legged Tadasana.
And we'll plant the right foot down.
Meet all of our homies there, standing.
(laughs) Alright, trust the process.
Here we go.
Shifting to the right foot now.
Be brave and being brave doesn't mean oh,
just do the pose.
Be brave means be willing to stick with it for the greater
good of just self-discovery.
Here we go.
Lifting left knee up.
Be kind.
Inhale.
Exhale, slow and steady.
Kick it out.
Lift your sternum to your thumbs.
Lots of length in the neck here.
Lots of awareness.
Then slowly bringing it back.
Press into your right heel, squeeze.
Upper abdominals and lower belly come to kiss in the center.
Here we go, twice more.
Nice and slow.
Working on balance, building strength.
Coordination.
And then on your last one, let's go airplane arms.
Heart goes forward, leg kicks back.
We send the fingertips back, press your palms into an
imaginary surface here to create a little resistance.
Find that yielding as you press away.
Left inner thigh rotates towards the sky.
Spread the left toes, you got this.
Hug the lower ribs in.
Upper body or front body rising up to meet the back body and
then slowly bring it back in.
Palms come together, one-legged Tadasana.
Awesome work.
Cross the left ankle over the top the right thigh.
You can also use something to
balance on in this sequence, of course.
And then here, maybe bend, that standing knee.
Keep the toes alive. Maybe you come forward.
Maybe you're like,
"You know, one day I might want to try that arm balance.
"So I'm just gonna be really patient and kind to my body here
"and see how it all unfolds."
Then, wherever you are, take a deep breath in.
Use an exhale to contract navel to spine and help you come back
to that standing one-legged Tadasana and release which is
where we'll meet all together in the Mountain Pose.
Here we go, big inhale to reach for the sky.
Second to last day, clap the palms together.
Jai Namaste! Don't be shy. (claps)
And then down you go.
That's the victorious namaste, Forward Fold.
Inhale, halfway lift.
Exhale, soften and bow.
Bend the knees, plant the palms.
Step it back to Plank, just for one breath.
And then exhale, lower to the knees.
Take a quick Child's Pose here, send the hips back.
Inhale, look forward.
Exhale, rounding in.
Bow the head, melt your heart.
Close your eyes here.
Again, blanket yourself in love, appreciation.
And if that's a new concept for you and
it feels weird and sounds cheesy I just want to honor that
because it took me years for that to become just kind of
regular, go-to language.
But Lord, almighty, am I glad that I experimented with that
because it has paid off.
And I hope it does for you too, my friend.
As you're ready, slowly carve a line with
your nose to look forward.
We'll come to rise up.
Flip the palms face up.
So if sitting on the knees is not your thing, I dig.
You can just come to sit in a nice cross-legged position.
Take a deep breath in and
use that exhale to relax your shoulders down.
Okay, good. Take a deep breath in.
Lift a little energy up from the base of the spine and as you
exhale you're gonna take a nice, easy twist to the left.
Keep your shoulders relaxed.
And then bring it back through center.
Nice, easy twist to the right.
You're gonna bring it back to center.
We're gonna come all the way through to a seat.
Send the legs out long, feel the blood flow flush.
You can even see it probably in your toes.
And we'll inhale, reach back up towards the sky.
Bend your knees, and exhale,
drape your belly over the tops of your thighs.
Bow the head in, and then in time you can work to
straighten the legs here.
Great, lift the corners of the mouth, just slightly.
Tuck the chin.
Slowly roll it up.
You're gonna come all the way on to your back.
Take your time getting there.
When you get there, snuggle your shoulder blades underneath your
heart space and then give yourself a great big hug by
hugging the knees all the way up towards your chest.
Then, close your eyes and find stillness.
And see if you can, with your eyes closed,
really imagine your yoga mat just rising up
to meet your back body.
Supporting your spine, this line that literally holds you up.
(exhales)
Then hold on to your right knee,
and you're gonna send your left leg out just to hover.
Inhale in, exhale, peel the nose up towards the knee.
Keep it chill, calm the face.
And then gently release and switch.
Left knee comes in, right leg goes out to hover.
Nice and easy, inhale.
Scoop the tailbone up.
And then exhale, navel draws down
and nose lifts up towards the knee.
Keep the shoulders relaxed.
Breathing deep.
Use an exhale to release.
Bring your right knee up.
You're gonna catch your knees with your palms here.
And now you're gonna allow your lower back to come
up off the mat. Should feel really good.
So you can shimmy your shoulder blades
underneath your heart space.
Let there be a little bridge so your hand could go through
underneath and then palms to the knees.
Just gonna soften through the feet here
and reach the knees forward.
And then once again, tap into that inner smile
and take a deep breath in.
And you might realize here, just become completely absorbed,
delighted in the fact you have now cultivated
a legit at-home yoga practice.
Amazing.
Take a deep breath in.
Uniting breath and body with your true self.
Release the feet to the ground.
You're gonna take the knees to one side, any side.
And then the other.
And then keep rocking back and forth,
back and forth, 'til you extend the legs all the way out.
And then get really comfy here once the legs come out.
Just really sprawl out.
Take up some space.
(exhales)
And then we're gonna let everything go.
So, no matter where you are today,
see if you can bring yourself to stillness and allow yourself
to close your eyes and for just
but a minute of your lifetime,
see if you can release and let go.
The mantra here is allow.
Release and let go and allow, release,
let go requires a certain bravery.
A trust.
A willingness to surrender.
Awesome work today my darling friends.
I'm so very honored to be on this journey with you.
Bring the palms together as you're ready.
Enjoy the rest of your day or evening.
I love you guys so much and tomorrow is our final day,
a very special day indeed.
(laughs) I'm already getting emotional.
I look forward to seeing you then.
Take good care.
Namaste.
(uplifting music)
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