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  • - Hello, my darling friends and welcome to True,

  • your 30-day yoga journey.

  • Today is day three.

  • Get ready to stretch.

  • (upbeat music)

  • All righty, partners, let's begin lying flat on the back.

  • Yay.

  • Take your time getting there.

  • Come on down to yoga town.

  • And, you're gonna extend the legs out long

  • and then when you're ready take a deep breath in

  • and reach the fingertips all the way up and over your head.

  • So, you're taking a nice big, full body stretch.

  • Now, we're coming off yesterday's practice.

  • We're gonna close the eyes.

  • So, trust me, trust yourself, trust the video.

  • And, you're gonna hook the thumbs here, little Wu Tang

  • and then you're just gonna flex through the feet.

  • So, press into your heels, let the weight

  • of your hands draw down.

  • A big stretch through the shoulders.

  • Take one more big inhale.

  • Then slowly release.

  • (exhaling deeply)

  • Relax the hands down gently at your sides.

  • You can soften through the toes and the feet.

  • Now, make sure that you're not holding on in your legs.

  • Sometimes you don't realize

  • that you're actually holding, gripping,

  • so relax from the waist down.

  • And, then press into your head physically, literally

  • press into your head and lift your chest up

  • and then snuggle your shoulder blades underneath you

  • and that might allow you to open the palms.

  • And, just feel a broader opening through the chest.

  • All righty, nice and easy, here we go.

  • Dropping the left ear over to the Earth, pause here.

  • Reach your right fingertips out a little bit further.

  • Feel that stretch to the right side of your neck.

  • And, then slowly bring you back to center.

  • And, rock your right ear to the Earth

  • and reach out through your left fingertips,

  • just a little more, maybe just a little adjustment.

  • Then breathe deep as you feel that stretch

  • through the left side of your neck, the trap.

  • And, then slowly come back to center.

  • Take a deep breath in.

  • (inhaling deeply)

  • And, a long breath out.

  • Arrive here now.

  • (exhaling strongly)

  • Awesome.

  • Now, you're gonna press the palms into the Earth,

  • hug your navel down so you're connecting

  • to your center, kind of engaging that transverse abdominis.

  • Not kind of, you're engaging the transverse abdominis

  • by scooping the tailbone up, zipping upper abdominals

  • and lower belly in towards the middle.

  • Inhale (inhaling deeply).

  • Exhale, slowly begin to lift your right knee

  • up towards your chest.

  • You're gonna give your right shin a big hug.

  • And, try to keep this engaging quality in your center.

  • So, try to keep your transverse abdominis turned on here.

  • As you scoop the tailbone up, hug the lower ribs down

  • and then squeeze that right knee into the chest.

  • Now, if it feels better in your body,

  • if your body's kind of telling you to lift the left knee

  • and place it on the Earth, go for it.

  • Otherwise, we might begin to activate

  • through the left toes and firm down

  • through the left thighbone.

  • So, the reason today is stretch, day three,

  • is so many people think that they have to be flexible

  • to do yoga.

  • That is the number one thing I hear everywhere I go.

  • I talk about what I do or if people ask me

  • about my life, their first response,

  • their initial response is, "Well, I'm not flexible.

  • "I can't do yoga."

  • And, sometimes people know that,

  • you know, they say, "I should do yoga

  • "because I'm not flexible."

  • But you don't have to be flexible to do yoga.

  • Today, we'll introduce some movements

  • and some synchronization with breath

  • that invite more flexibility.

  • But, see if you can also stretch your mind.

  • We don't have to be flexible to do yoga.

  • We're creating flexibility in the mind, the body,

  • and the spirit.

  • Okay, release that.

  • Nice compression in the lower abdomen and in the stomach,

  • really great for digestion.

  • Now, let's squeeze that left knee all the way up and in.

  • Again you can bend the right knee if you like.

  • Lower back is nice and supported here.

  • Squeeze and lift (exhaling strongly).

  • Nice and active in your right leg.

  • (inhaling deeply)

  • (exhaling strongly)

  • Breathing into your lower belly.

  • And, just chewing on those ideas.

  • It's not just flexibility in your body,

  • but what are some things that you could maybe

  • open your mind to, or your perception?

  • Stretching in more ways than one here

  • on the yoga mat.

  • Take one more breath here (inhaling deeply).

  • And, then exhale to release it all the way down.

  • Once again, we'll hug the right knee all the way back up.

  • Inhale (inhaling deeply).

  • And, then exhale, take it over towards the left side

  • of your mat and open your right fingertips out.

  • Feel that nice opening through the right pec.

  • We come into a supine twist.

  • Turn onto your right ear, feel that stretch

  • in the left side of your neck.

  • Then close your eyes or soften your gaze

  • and pay attention to the sound of your breath.

  • (inhaling deeply)

  • (exhaling strongly)

  • Beautiful.

  • From your navel, draw it down.

  • Come back through center.

  • You're gonna squeeze the right knee into the chest.

  • You guessed it, inhale in, exhale, peel the nose

  • up towards the knee.

  • If you want a little more, you can let the left heel

  • hover here, again, turning on those abdominals.

  • (inhaling deeply)

  • Inhale and exhale to release everything down.

  • Awesome work.

  • With control, gently release the right leg down.

  • Inhale (inhaling deeply).

  • Exhale, connect to your center, your abdominals

  • turn on and from there we pull the left knee in.

  • So, we're working on functional movement

  • for our flexibility practice.

  • This is gonna help us throughout the whole journey here.

  • We'll squeeze (exhaling strongly).

  • Inhale (inhaling deeply).

  • Exhale, find your twist, guiding the left knee

  • over towards the right,

  • opening up through your left arm.

  • Feeling that nice stretch through the pec, the shoulder.

  • And, then turning onto the left ear.

  • Inhale in.

  • And, exhale to release (exhaling strongly).

  • Slowly bring it back to center.

  • Hug the left knee into the chest,

  • firm through the right leg.

  • Inhale, then exhale, navel draws down

  • as you peel the nose up towards your knee.

  • Squeeze and lift (exhaling strongly).

  • (inhaling deeply)

  • (exhaling strongly)

  • Then if you want, you can let your right heel hover here,

  • just to turn on your core (exhaling strongly).

  • (chuckles)

  • Big inhale (inhaling deeply).

  • Then exhale, just slowly lower everything down.

  • Awesome.

  • Extend the left leg out long.

  • Inhale, reach the fingertips all the way up

  • towards the sky.

  • Nice full body stretch once again.

  • (inhaling deeply)

  • And, then exhale to float the hands down.

  • (exhaling strongly)

  • From your center, from your navel,

  • drawing down to the Earth.

  • Activate, you're gonna bring knees up to the chest.

  • And, now hug both shins.

  • Feel that length in the lower back body.

  • And, you can just take a couple cycles of breath here