Day 30: Trust How You Feel

Hey, welcome back to yoga anytime. Welcome back to the 30 day adventure. This is day 30. You and I, we're going to close this out strong, relaxed, connected, committed, right? This is kind of the end, but the opening and the new beginning for something for you.

I'm not sure what it is. You'll see. So let's come on down to our hands and knees to begin. From table, we're going to begin in warm your core. So let's start with three rounds of Cat-Cow and the invitation, this is day 30, right?

I'm not assuming you know what to do, but this is now the time to really drop in, to feel into the practice, the movements, the breathing, and kind of own it in a way. Take full action. What feels right. Let's do one more round of Cow Pose, arch the back, shoulders back, chest forward and exhale, round it out. Into Cat.

Good. Let's go back into a flat back, extend the left leg back long and lift it, extend the right arm long, grab that little cow shape, right? That extension in the spine, little lift in the chest, and let's go right into knee to elbow for five, inhale, extend, exhale, four, inhale, exhale, three, exhale, four, inhale, exhale, two, and exhale, one, nice. Right arm out and down, left foot down, side plank. So we're going to try something totally new today, a little day 30 fun.

So reach the left arm high, make sure your right arm and right shoulder are safe. Push into the left foot quite a bit, grip through the core and lift your right knee and right foot up a little bit, maybe it's just there. Maybe you can almost maybe bring that right knee towards your right elbow, take the left arm overhead, ah, good. Bring the right knee, right foot down, good job on whatever you chose to do, really nice. Left hand down, square off in that table pose, inhale, cow pose, exhale, Cat, little kind of neutralizer there.

Let's come back into table, extend the right leg back and up, left arm, flow right into knee to elbow for five, extend long, exhale, four, good work, exhale, three, exhale, two, exhale, one, extend, place the left hand and right foot down, open up that right arm and see what feels right on this side. You can stay right here, take the right arm overhead, you can lift that right leg or maybe try what we did on the other side, lifting the left knee, track that left knee towards your left arm, take the right arm up overhead, that might hurt your wrist so you'd leave that out completely, good. Back down, let's exit by reaching the right arm high on the inhale, right arm down on the exhale, left arm down, right arm down, dolphin plank, right, forearm plank, push through the heels, keep the legs strong, lift the butt a little bit, draw and extend that tailbone back, pull up through the little belly, let's lift the right leg up, push it down, left, good, like you're kind of marching right, right, left, five, left, four with the right, three with the left, or that was four now, three, three, two, two, one, one, nice. Let the hips come down, sphinx pose, rest the belly, little soft sphinx, relaxing through the upper chest, the upper back, little neck stretch to the left, neck stretch to the right, always finding space to breathe, let's lower all the way down, slide the hands alongside the body preparing for a cobra on the inhale, and exhale lower down, inhale cobra, and exhale push all the way back into your personalized child's pose, even to stretch your arms out even more here in child's pose, as you come up into table, find your positioning with your hands, that preferred hand position for downward dog, curl the toes, grab a little toe stretch by pushing the hips back, and then lift up into dog pose, a little freedom here to roam around, bending the knees a lot, push the chest and belly towards your thighs, get long in the spine, keep that length in the spine as you straighten out one and both legs, carry along with you through this practice that feeling of accomplishment, that feeling of like, wow, I really stayed connected with this, and even if you missed a day or a week but you came back and revisited it, it's all good, let's walk up to the front of the mat, soften here in a forward bend and then lift up, half lift, stretch and lengthen the spine as you draw the shoulder blades together, exhale fold, inhale rise all the way up, and exhale the palms, rest at the chest, at the heart, home base, heart space, inhale bring the arms out and up, big full body stretch, and exhale forward and down, how does that feel, good, how can you adjust, inhale lengthen the chest, lengthen the spine, exhale step back into dog pose, inhale into plank, lower down your preferred way, I'm gonna go down halfway that chaturanga, upward facing dog on the inhale, shoulders back, heart lifting, exhale downward facing dog, take a full breath here, let a breath out, walk up to the front of the mat your way, two big steps, some folks like to jump up there, inhale lift up, lengthen, fold exhale, inhale rise, reach the arms up overhead and exhale the palms at the heart, good, let's bring the blocks into play, this will be helpful with some of the things we're doing, place them on the outsides of the feet, come back up to stand, sweep the arms up on the breath in, and exhale forward and down, inhale lift the chest, lengthen the spine, exhale step back into plank pose, and keep those blocks out wide, exhale lower down halfway, inhale upward dog, exhale downward dog, nice, take the right leg up as you breathe in, exhale step it up to where your right hand is, so maybe you get a little creative, step it up, bring the back knee down, rise all the way up for the lunge, keep the arms up overhead, rotate to the right, left hand on the right thigh, right hand either at your low back or reaching all the way back behind you, similar to that warrior two pose right with that right arm, bring it back over to center, take the arms up as you inhale, exhale bring the hands down, step back into plank, exhale lower down, inhale upward facing dog, roll the shoulders back, lift the chest and heart, downward facing dog exhale, left leg rises inhale, left foot to the left thumb, good so improvise to get it there, bring the back knee down, inhale lift the arms up, exhale rotate to the left, right hand on the left thigh, right hand at the low back or left arm all the way back behind you, good. Back over to center, inhale bring the arms high and now exhale hands come down, step the right foot up to meet the left, inhale lift halfway and now exhale fold, step your right foot back, bring the right knee down, take the arms up overhead, breathe in and then the hands come down to the blocks, we're going to play around with a little straightening of the left leg, good so push the hips back just enough to straighten out that right leg maybe lift up onto the left heel, you can do this a couple of times, you can use the blocks to keep yourself lifted, exhale into that straight leg, one more time come back into the lunge, lift the chest and exhale push back, nice, come back into a neutral position, step the left foot back, come on to your knees and shins, you don't necessarily need the blocks for this but if it's helpful grab hold of the blocks, reach the arms back behind you up on the fingertips, push the chest up, this little seated hero camel pose option, good, meant to stretch the front of the body, bring it back out into neutral, come up onto the shins, curl the toes, you can use your blocks, place the blocks alongside the ankles, take the right arm up, breathe in, sweep it all the way back, land the right hand on the block, draw the tailbone down, get that neutral pelvis we've talked about before, left arm sweep it back, kind of square up, feel okay, feel really good in the low back, extend the tailbone down and now push the chest up, stay light on the blocks, chest up, heart open, shoulders peeling back, good attention to the hips and thighs pushing forward, nice, good, left hand on the low back, right hand on the low back, come down into a little mellow child's pose, just to kind of like round out the low back, come into tabletop, move through cow pose, arch the back, that's that similar position your spine was just in and exhale, round it out, similar to a kind of rounded child's pose, back into neutral let's step the left foot forward, good, let's step the right foot forward, forward bend, inhale lift up halfway and exhale fold, let's step the left foot back, get into that right side now, so the left knee is down, you can use the blocks like you did on the other side, so the deal is that you can kind of hang out here in the lunge, you can begin to also push the hips back and straighten out the right leg, okay and you can kind of come forward into the lunge on the inhale, just create a little bit of a flow based on what sensations you prefer, one more time, come forward, hips forward, chest up, grab a little straight leg once again, good, come forward, bring the right foot back, come into that hero's pose, you can slide the blocks back right away, reach back behind you, open up the heart, that big upper chest stretch that might feel nice for you, good, come up onto the shins, curl the back toes, use the blocks, I'm going to use my heels this time, sweep the right arm up and back, right hand on the right heel, left arm up and back on the left heel, so I got to kind of wiggle in there for a moment, priority low back, right, so extend the tailbone down, super aware in the hips, your thighs, good and pull up on the heels, pull up on the heels to lift the center of your chest, let your head find a comfortable position, take one more day 30 breath here, wherever you are, yes, left hand on the back, right hand on the back, untuck the toes, bring the knees together, ankles, kind of like you're curling up into a little ball, draw the forehead down toward the knees, you can reach your hands back toward your heels, let's take another breath here before we head into our hip relief final, final sequence there, good, come on up, move your blocks out of the way, you don't really need them unless you like to use them in the hip relief, you've made that decision at some point, come on down to your seat, good, we've made this little descent down to our back several times, so see in a few minutes my friend, come on down, draw the knees into the chest, and this would be just for me to you, super encouraging you to take it all in, all the work, all the good, all the bad, all the uncomfortable moments, it's all part of your process, your practice, hip relief, right knee into the body, move it out, move into that half happy baby, grab hold, you know where to hold on to, you've made that decision, it's the foot, it's the ankle, it's the shin, maybe it's both hands and you want to really like stretch the outer ankle of that right foot, like I've said before, different shapes, different movements to basically feel better, so what type of movements can you do, to what degree of intensity and awareness, right ankle on the left thigh, let's come into that pigeon pose, grab hold of the shin or the back of the knee, push the right elbow into that inner right thigh, guide it away from you, point the right toes up for a little knee safety, that right knee, making sure the breath can flow in and out of the shape, bring the left foot down, pause in that figure four shape, take the arms out, slide your butt or your low back over to the right, let's take a little spinal twist to the left, by now you've chosen your favorite spinal twist while lying on your back, so find that shape in your legs and your arms, and I can't emphasize enough, we've been trying to emphasize this throughout, let's try the left side, is it really does matter how you feel in a shape, so I really hope that a lot of these different shapes that we've moved in and out of, the different options have helped you and guided you in a way and allowed you that sort of the freedom to feel into it, half happy baby, to feel into it, to trust the feeling and really like honor where your body is, you know that feeling is going to shift, the shape will shift over time, so in that moment how does it feel, trust the feeling, left ankle on the right thigh, reclined pigeon, good spinal twist, right foot down, slide the hips over to the left, knees over to the right.

Pleasure can be found in these yoga poses, good, let's begin to come back out to center, let your legs out and make yourself as comfortable as you possibly can for our final shavasana, our final relaxation together, let's take a full, like this is our final practice together, deep breath in and a 30 day exhale, we did it, you did it, maybe a little smile, that genuine internal acknowledgement, I did it, this was a priority, that means a lot, alright, take those arms up overhead, stretch long through the legs, side body, roll up to sit, we meet again right here, so 30 days, well done on every single level, thank you so much for joining me, for joining us, for joining yourself, so trust how you feel, namaste.