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- What's up cool cats?

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Welcome to day 10 of 
your Yoga Revolution.

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I'm super excited because


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today's practice 
is really yummy,

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and the theme 
today is thoughtfulness.

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Let's get started.

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(lively orchestral music)

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Alrighty, my friends.

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Let's begin in a 
comfortable seat today.

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Sit up nice and tall.

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And take a moment 
to close your eyes

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and begin to deepen your breath.

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So jumping right into 
our thoughtful practice.

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Focusing on the 
subtle movements,

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the energetic body.

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And really considering 
this idea that you've heard me

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say before, that it's not 
what we do on the yoga mat,

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but perhaps how we do it.

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So begin to notice your 
breath and just settle in,

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tune in to how you're feeling.

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Begin to sit up a little taller.

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Finding length in the spine.

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A heaviness, or a 
stability in the lower body,

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and a softness or an easiness,

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that sukha in the upper body.

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Relax your shoulders, 
soften through your jaw.

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And we'll draw the 
hands together at the heart.

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Palms together in prayer.

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And as you do this, 
open your eyes just softly,

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take a look at your 
hands, and just decide

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what feels best today,
bringing palms softly together,

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or maybe pressing 
the palms together

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and sending the 
elbows left to right.

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So, when you're guided 
to do something on the mat

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and off the mat, but we're on
the mat together right now,

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you're in charge of the 
way in which you approach it,

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handle it, embody it.

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So even here as we draw the
palms together, Anjali Mudra,

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this prayer position that we've
come to in yoga many times,

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what sort of thoughtfulness 
can you bring to it?

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Sometimes it's not something
you can really articulate,

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it's a feeling, 
it's a sensation, it's an energy

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that you put into it.

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Or if you're a little more
A-type or you need something

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to anchor in, 
just notice the quality,

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pressing the palms together 
or soft, what feels best.

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Alright, then take a 
deep breath in, big inhale,

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then exhale out 
through the mouth.

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(exhaling breath)

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One more time, 
big inhale in through the nose.

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And let it out 
through the mouth.

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Alright, seal the lips, 
big inhale in through the nose.

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And exhale out through the nose.

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Now begin to make the 
breath a little longer.

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Inhale in through the nostrils.

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Exhale, keep the lips together.

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Longer breath, 
big inhale in through the nose.

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And exhale, 
keep the lips sealed.

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Inhale in.

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(inhaling)

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And long breath out.

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(exhaling)

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Beautiful, send 
the fingertips forward.

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Open and close the 
palms here, the fingers.

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Stretch the palms, 
open and close.

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And then once again, 
we'll take that pickle jar

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in the right hand, 
open it to the right.

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Notice how the whole arm is
connected, one moving unit.

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What's up?

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And then left side.

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And you might 
start to exaggerate that,

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being really thoughtful

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about the body moving as one

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connected piece,

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rather than a 
bunch of separate parts.

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Alright, ooh 
yeah, (bone popping)

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that's what I'm talkin' about.

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Okay, so then we'll send the
fingertips all the way behind,

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fingertips are gonna 
point in towards your body,

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and you might 
keep the palms lifted,

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or if depending on how you
feel, if your arm length allows

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that you can bring 
the hands to the earth.

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I'm gonna keep my palms lifted.

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Then loop the shoulders, 
hug the elbows in,

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lift up through 
the center plumb line.

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Keep long breaths here, 
so inhale in deeply

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through the nostrils.

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And exhale out 
through the nostrils.

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Keep lifting up 
through that center plumb line,

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just feeling it out.

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And pressing into your fingers.

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Now see if you can 
really begin to lift up

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from the pelvic floor, 
and to even test that,

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you might press 
into your fingertips

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and draw energy up 
and even lift the hips,

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the buttocks a little bit.

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Hmmmm, and then lower.

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And then maybe one 
more time, lifting,

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draw energy up from the 
pelvic floor, and release.

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Wonderful, draw 
the chin to the chest.

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Then left ear 
over left shoulder.

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Press into your 
right fingertips firmly.

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Keep the elbows squeezing in.

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And draw the 
chin through center,

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and right ear 
over right shoulder.

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Press into your 
left fingerprints firmly.

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And then draw the 
chin back to center.

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Inhale, lift head over heart, 
heart over pelvis.

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Here we go, Thriller arms,
send it all the way forward.

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Loop the shoulders, 
plug them in, so we feel that

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wrapping around in 
the upper back body

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that we've been talking 
about, and we're feeling

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this stretch, so we're 
gonna be on the hands today

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thoughtfully, so we're 
spending a little moment here

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to stretch out through the arms,

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and if you're in the 
process of building strength

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in the wrists, you might feel
like you have weak wrists,

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today is gonna be 
a great day for you.

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So flip the palms if 
you need a little more here,

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you can take your hand 
to your fingers, stretch.

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And then we'll take 
the arms all the way up,

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big stretch here, feel that
length through the side body,

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but also through the front body

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and the back body as you lift.

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Imagine that moment where 
we're lifting our hips up,

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so try to lift your hips up.

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Engage the muscles 
of the pelvic floor,

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find support from within, 
and we inhale in,

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and exhale, shake 
it all the way out.

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Great, big inhale, 
reach for the sky.

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And exhale, shake it 
all the way down and out.

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One more time, 
big inhale, reach up.

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And shake.

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(exhaling breaths)

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Awesome, we're gonna come 
forward and onto all fours.

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Now as you move, 
move thoughtfully,

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whatever that means to you.

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You don't have to nail this
practice and understand it

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right away, 
that's the joy of yoga

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is it's a process 
that you get to experience.

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So, if that doesn't 
resonate with you, no worries,

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just do your best, 
move thoughtfully.

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Placing each finger 
with a thoughtfulness,

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rooting down through 
that index finger and thumb.

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Find the rotation 
of your shoulders.

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Those pickle jars opening.

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So we're building a 
really strong and

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thoughtful foundation.

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And you have to be 
present within that,

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so it's more than 
just doing it right.

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It's really not 
about right or wrong here,

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it's about being thoughtful
with where you are in your body

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and with your breath.

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So, when you feel 
like you have found a nice,

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strong tabletop position, 
hug the lower ribs in,

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draw the navel up, 
really reach your tailbone

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towards the back 
edge of your mat,

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crown of the head 
towards the front.

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Then close your eyes, 
my friends,

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drop the belly and inhale, 
open your heart.

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So we're doing Cat-Cow
with the eyes closed today,

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so you can really feel it out.

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And pay attention 
to the little things.

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As you exhale, draw 
your chin to your chest,

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navel reaches up 
towards the spine,

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and then just keep it 
going here for a couple moments

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with your eyes closed, 
trust me, trust yourself.

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Feel it out, and be really
thoughtful with every fingertip,

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with every toe.

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With every breath.

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So when we work in this 
way, not only are we allowing

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ourselves to play on 
a playscape that feels

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really present, and to me, 
therefore very good,

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but we're also bringing a 
little clarity to the mind

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by focusing on 
what's going on in the body

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thoughtfully and in the now.

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We bring clarity to the mind.

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This helps us make decisions.

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This helps us move 
through life without injury

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or with less injury.

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These things 
translate off the mat for sure,

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so take a couple more
rounds of Cat-Cow here.

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If you'd like, you 
can begin to veer off

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the railroad tracks, 
find what feels good.

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Maybe sending the hips
a little side-to-side.

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And if you're starting to
feel pressure on the wrists,

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maybe you're new to the practice

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or this is 
something you're working on,

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lift up from the pelvic floor, 
engage the front body,

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and take some of the 
weight out of your hands.

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Awesome, then 
curl the toes under

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and walk the 
hands all the way back.

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Open your eyes if 
you haven't already,

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and press the hands all the
way up to the hip creases here,

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loop the shoulders, 
sit up nice and tall,

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stretching through the feet.

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Bring the knees in 
line with the hip points

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and we're here 
for five long breaths.

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Close your eyes and 
feel out the sensations

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in the feet,

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and you'll notice, 
this is a great place

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to lift up from 
the pelvic floor.

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So you're being thoughtful.

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We're not just dumping 
into the weight of the feet

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and going, ouch, 
ouch, ouch, ouch, ouch,

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when is this gonna end?

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We are taking responsibility

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and finding that 
support from within.

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So, another way of saying 
that is really Mula Bandha.

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Lift up from the 
pelvic floor to take

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some of the 
weight off your feet.

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Keep an open chest, open heart.

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Take one more breath, 
you got this.

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Awesome, then coming all 
the way back and through.

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Bring the big toes together, 
the knees as wide

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as your yoga mat.

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Inhale in, drop the belly,
open the chest, look forward.

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And then exhale, round 
up and through, Cat Pose

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into Extended Child's Pose.

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Reach the fingertips out.

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Keep your pinkies on the
edges of your mat here today,

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so nice and wide, and then
slowly melt the chest down,

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maybe forehead kisses the mat.

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And I'm gonna walk 
you through this part here

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really mindfully, so 
you can really just trust,

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you don't have to 
look at the screen.

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You can close your eyes.

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And keep practicing 
those thoughtful breaths,

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inhaling long, deep 
breaths in through the nose.

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And seeing if you can really
empty out with the exhale.

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Breathe out 'til you 
cannot breathe out anymore.

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Empty, empty out.

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And then without moving a 
muscle, scan the body here

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and just really see if you can
focus on the little things.

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I think we can all agree 
that it is the little things

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sometimes, if we open 
our mind, our hearts to it,

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holding the door for someone,

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leaving a 
thoughtful note behind...

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Surprising someone or 
even yourself with a gesture

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of thoughtfulness or love.

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Then slowly, you're 
gonna keep the lower body

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where it's at, and we're just
gonna walk the fingertips

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up and over off the 
left edge of the mat.

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Try to keep your 
right foot rooted

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as you reach the fingertips
off the left side of the mat.

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You can lift up on the palms
if you need a little more space

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for the hips or the hip flexors.

248
00:13:21,167 --> 00:13:22,568
Otherwise, we're 
working towards getting

249
00:13:22,568 --> 00:13:26,739
the palms on the ground, 
eventually bowing the head,

250
00:13:28,274 --> 00:13:31,477
breathing deep, 
sending lots of love,

251
00:13:31,477 --> 00:13:34,814
thoughtfulness and 
care to that left side body,

252
00:13:34,814 --> 00:13:37,650
but working to create a 
whole body experience here,

253
00:13:37,650 --> 00:13:39,886
so we're not 
isolating the right side body,

254
00:13:39,886 --> 00:13:41,654
I might've said left.

255
00:13:41,654 --> 00:13:46,225
But we're really pressing 
into the tops of the feet,

256
00:13:46,225 --> 00:13:49,062
maintaining 
awareness in the neck.

257
00:13:51,330 --> 00:13:52,165
Then when you're ready,

258
00:13:52,165 --> 00:13:54,434
walk the hands 
through center mindfully.

259
00:13:54,434 --> 00:13:55,802
Don't jerk yourself around.

260
00:13:55,802 --> 00:13:56,769
No need for that.

261
00:13:56,769 --> 00:13:59,706
We'll walk it off the 
right side of the mat,

262
00:13:59,706 --> 00:14:02,775
and same thing, pay attention.

263
00:14:02,775 --> 00:14:06,245
See if you can create a 
stretch that feels supported,

264
00:14:06,245 --> 00:14:07,647
that feels yummy.

265
00:14:09,215 --> 00:14:11,384
Breathe deep to 
support the areas in which

266
00:14:11,384 --> 00:14:13,286
you are working, 
and then try to soften

267
00:14:13,286 --> 00:14:17,123
in the upper body, 
maybe bowing the head down,

268
00:14:18,324 --> 00:14:21,094
breathing long, 
smooth, deep breaths

269
00:14:21,094 --> 00:14:23,429
in and out through the nose.

270
00:14:31,003 --> 00:14:32,905
And then I know this 
sounds crazy, but take one more

271
00:14:32,905 --> 00:14:35,575
deep breath in and try to
create a full body experience.

272
00:14:35,575 --> 00:14:39,245
See if you can feel as you
inhale, the skin of your back

273
00:14:39,245 --> 00:14:43,249
stretch and maybe 
inflate, you lift up a little.

274
00:14:44,684 --> 00:14:48,855
And then use your exhale to
thoughtfully walk it back.

275
00:14:48,855 --> 00:14:51,758
Fabulous, 
alright, drop the elbows.

276
00:14:51,758 --> 00:14:52,792
Spread the palms.

277
00:14:52,792 --> 00:14:53,826
We're gonna come back up.

278
00:14:53,826 --> 00:14:55,628
Keep the elbows 
pinned to the ground here.

279
00:14:55,628 --> 00:14:58,397
Walk the knees 
underneath the hip points,

280
00:14:58,397 --> 00:15:00,399
and we're gonna 
come into Puppy Posture,

281
00:15:00,399 --> 00:15:01,934
so if you're really 
craving that Downward Dog,

282
00:15:01,934 --> 00:15:04,137
you're welcome to go 
there, but I think Puppy's

283
00:15:04,137 --> 00:15:06,105
really great for the 
thoughtfulness practice,

284
00:15:06,105 --> 00:15:10,810
same benefits as Down 
Dog, just a little more cooling

285
00:15:10,810 --> 00:15:12,211
and low to the ground.

286
00:15:12,211 --> 00:15:14,714
So you're gonna 
walk your knees back

287
00:15:14,714 --> 00:15:17,984
and send your 
tailbone up towards the sky.

288
00:15:17,984 --> 00:15:19,752
Forehead comes to the earth,

289
00:15:19,752 --> 00:15:23,389
and then really thoughtful
through every part of your hand

290
00:15:23,389 --> 00:15:28,333
here, pressing into 
the base of that thumb,

291
00:15:28,333 --> 00:15:31,097
the index finger, 
and then you might even

292
00:15:31,097 --> 00:15:32,765
try to lift the 
center of your palm here

293
00:15:32,765 --> 00:15:35,268
and create traction as if 
you were pulling your knees

294
00:15:35,268 --> 00:15:39,405
towards your chin and 
your hands towards your knees.

295
00:15:41,240 --> 00:15:43,709
Yes, and then press 
into the tops of the feet.

296
00:15:43,709 --> 00:15:45,044
Press into the elbows.

297
00:15:45,044 --> 00:15:47,213
Wrap the shoulders 
around as you come all the way

298
00:15:47,213 --> 00:15:49,015
through to the belly.

299
00:15:49,015 --> 00:15:50,116
Great work everyone.

300
00:15:50,116 --> 00:15:51,150
Open the chest.

301
00:15:51,150 --> 00:15:54,630
Inhale, open the heart, 
Sphinx Pose.

302
00:15:55,822 --> 00:15:58,491
And then exhale, 
tuck the chin, find length

303
00:15:58,491 --> 00:16:00,627
in the back of the neck.

304
00:16:00,627 --> 00:16:03,329
Press away from your yoga mat.

305
00:16:04,297 --> 00:16:06,933
Press into the tops of the feet.

306
00:16:06,933 --> 00:16:08,334
Open through the chest.

307
00:16:08,334 --> 00:16:11,237
Big inhale in here, Sphinx Pose.

308
00:16:11,237 --> 00:16:13,906
Then exhale, carefully 
tuck the chin into the chest

309
00:16:13,906 --> 00:16:15,074
and you can peek at 
the video if you need,

310
00:16:15,074 --> 00:16:17,410
but then when you 
return, really thoughtful

311
00:16:17,410 --> 00:16:19,846
through the back 
of the neck here.

312
00:16:19,846 --> 00:16:21,614
So working the 
muscles of the arms.

313
00:16:21,614 --> 00:16:24,984
So connect to 
your center, your core.

314
00:16:24,984 --> 00:16:26,986
So we're gonna 
hug the lower ribs in,

315
00:16:26,986 --> 00:16:28,955
engage the upper 
abdominals, and you'll feel

316
00:16:28,955 --> 00:16:29,956
a little difference here.

317
00:16:29,956 --> 00:16:31,657
You can even play with that.

318
00:16:31,657 --> 00:16:33,359
So being really thoughtful, 
this is gonna help us

319
00:16:33,359 --> 00:16:36,345
in the coming weeks, 
so really starting to engage

320
00:16:36,345 --> 00:16:38,564
with the center 
of those core muscles

321
00:16:38,564 --> 00:16:42,168
by hugging the lower 
ribs in, and then feeling that

322
00:16:42,168 --> 00:16:43,769
lift up through the 
pelvic floor might even

323
00:16:43,769 --> 00:16:46,772
lift your pubic 
bone off the ground.

324
00:16:46,772 --> 00:16:48,040
Continue to breathe deep here.

325
00:16:48,040 --> 00:16:50,343
I know we're working the
arms, especially if this shape

326
00:16:50,343 --> 00:16:53,446
is new for you, 
it's gonna feel good

327
00:16:53,446 --> 00:16:56,439
more and more with practice.

328
00:16:57,500 --> 00:16:59,085
Alright, stay on 
the tops of the feet,

329
00:16:59,085 --> 00:17:00,786
tuck the chin into the chest.

330
00:17:00,786 --> 00:17:01,621
Stay here.

331
00:17:01,621 --> 00:17:04,123
If you already 
feel a nice heat here,

332
00:17:04,123 --> 00:17:05,424
then you might just stay here.

333
00:17:05,424 --> 00:17:07,627
Otherwise, we're gonna press
into the tops of the feet,

334
00:17:07,627 --> 00:17:11,163
scoop the tailbone in, 
hug the lower ribs

335
00:17:11,163 --> 00:17:14,066
in towards your center, 
engage the upper abdominals,

336
00:17:14,066 --> 00:17:17,737
and lift the knees 
and hover for five, four,

337
00:17:18,871 --> 00:17:22,241
three, really 
active in your center, two,

338
00:17:22,241 --> 00:17:24,410
and slowly release, one.

339
00:17:24,410 --> 00:17:27,179
Beautiful, 
inhale, open the chest.

340
00:17:27,179 --> 00:17:30,082
Exhale to release 
everything, awesome work.

341
00:17:30,082 --> 00:17:32,018
Slide the hands 
underneath the shoulders,

342
00:17:32,018 --> 00:17:33,552
squeeze the elbows in.

343
00:17:33,552 --> 00:17:36,322
We'll come all the 
way back up to all fours.

344
00:17:36,322 --> 00:17:38,958
Walk the knees 
underneath the hip points.

345
00:17:38,958 --> 00:17:42,762
Inhale, drop the belly, 
look forward, smile.

346
00:17:42,762 --> 00:17:44,530
And exhale, Child's Pose.

347
00:17:44,530 --> 00:17:46,699
Bring the toes 
together, knees together.

348
00:17:46,699 --> 00:17:49,135
Send the 
fingertips all the way back.

349
00:17:49,135 --> 00:17:51,938
Really round 
through the spine here.

350
00:17:51,938 --> 00:17:55,741
Crown of the head 
comes to the earth.

351
00:17:55,741 --> 00:17:59,178
Stay here or Bunny Posture, 
going a little deeper,

352
00:17:59,178 --> 00:18:01,213
we'll grab the 
outer edges of the feet,

353
00:18:01,213 --> 00:18:02,848
press into the 
tops of the feet here

354
00:18:02,848 --> 00:18:04,250
to lift your heart.

355
00:18:04,250 --> 00:18:06,152
We lift, lift, 
lift, arms straighten.

356
00:18:06,152 --> 00:18:07,587
Crown of the head 
comes to the ground,

357
00:18:07,587 --> 00:18:09,822
and don't so much 
worry about the shape here

358
00:18:09,822 --> 00:18:12,258
if you know this shape.

359
00:18:12,258 --> 00:18:14,627
You don't have to worry about
the magazine cover here.

360
00:18:14,627 --> 00:18:17,697
We're working for a nice 
stretch in the back body,

361
00:18:17,697 --> 00:18:22,747
stretching the arms, and 
then engaging the center,

362
00:18:22,747 --> 00:18:27,340
the core muscles by 
lifting navel inward and upward,

363
00:18:27,340 --> 00:18:30,176
hugging the lower ribs in.

364
00:18:30,176 --> 00:18:31,577
So I'm not really 
putting a lot of pressure

365
00:18:31,577 --> 00:18:32,878
on my neck at all.

366
00:18:32,878 --> 00:18:33,946
Pressing into 
the tops of the feet,

367
00:18:33,946 --> 00:18:37,350
take one more 
breath, Bunny Posture,

368
00:18:37,350 --> 00:18:39,919
and then exhale, slowly release.

369
00:18:39,919 --> 00:18:42,188
Tuck the chin into the chest.

370
00:18:42,188 --> 00:18:44,457
Press the hands into the thighs

371
00:18:44,457 --> 00:18:46,987
and slowly roll on up.

372
00:18:49,749 --> 00:18:51,297
Yes.

373
00:18:51,297 --> 00:18:53,799
♫ I feel the earth move

374
00:18:53,799 --> 00:18:58,037
Okay, just felt a rush of life
there, hopefully you did too.

375
00:18:58,037 --> 00:19:01,507
Okay, Downward Facing Dog, 
take your time.

376
00:19:02,875 --> 00:19:04,043
Nice and thoughtful.

377
00:19:04,043 --> 00:19:05,978
As you get there, 
sending the hips up high,

378
00:19:05,978 --> 00:19:08,347
stretch the legs out.

379
00:19:08,347 --> 00:19:10,516
Let's get the 
head over the heart.

380
00:19:10,516 --> 00:19:12,151
Shake the head loose.

381
00:19:12,151 --> 00:19:13,586
I mean the heart over the head.

382
00:19:13,586 --> 00:19:14,420
(laughs)

383
00:19:14,420 --> 00:19:15,254
Hey-o.

384
00:19:17,089 --> 00:19:17,923
Mmmm.

385
00:19:19,725 --> 00:19:22,395
So, couple breaths here.

386
00:19:22,395 --> 00:19:24,697
Heart over head, 
really thoughtful

387
00:19:24,697 --> 00:19:27,933
with the hands, the shoulders.

388
00:19:27,933 --> 00:19:29,869
Can take your dog 
for a little walk here,

389
00:19:29,869 --> 00:19:34,040
but then once you feel stretched
out, come to stillness.

390
00:19:36,976 --> 00:19:40,346
Then very thoughtfully, 
press away from your yoga mat,

391
00:19:40,346 --> 00:19:43,149
bend the knees softly 
so you can really lift

392
00:19:43,149 --> 00:19:46,685
the hip points up 
even more towards the sky.

393
00:19:46,685 --> 00:19:49,755
Tops of the shoulders 
roll out away from the ears,

394
00:19:49,755 --> 00:19:52,825
so your upper arm bones 
have an external rotation.

395
00:19:52,825 --> 00:19:54,460
Then hug the lower ribs in.

396
00:19:54,460 --> 00:19:59,417
That same connect we just
had on our elbows in Sphinx.

397
00:20:02,388 --> 00:20:06,405
Take one more deep 
breath in here, you got this.

398
00:20:06,405 --> 00:20:11,043
And then exhale, slowly 
lowering back to all fours.

399
00:20:11,043 --> 00:20:15,614
Fabulous work, take the legs,
swing them around to one side,

400
00:20:15,614 --> 00:20:19,351
and we'll come to a 
nice seat, legs out long.

401
00:20:23,055 --> 00:20:25,825
When you get there, decide.

402
00:20:25,825 --> 00:20:28,027
So, part of the 
thoughtfulness practice too

403
00:20:28,027 --> 00:20:29,795
is setting 
yourself up for greatness.

404
00:20:29,795 --> 00:20:33,966
Decide whether you need to
lift the hips onto something.

405
00:20:33,966 --> 00:20:35,768
And then when 
you're ready, we'll inhale,

406
00:20:35,768 --> 00:20:39,221
reach the fingertips all 
the way up towards the sky.

407
00:20:39,221 --> 00:20:40,573
Press into the heels.

408
00:20:40,573 --> 00:20:42,842
Maybe even lift your 
heels to engage the legs,

409
00:20:42,842 --> 00:20:45,978
and then exhale, shake it out.

410
00:20:45,978 --> 00:20:49,448
Great, inhale, sweep the arms
all the way up and overhead.

411
00:20:49,448 --> 00:20:52,184
And exhale, shake it out.

412
00:20:52,184 --> 00:20:54,520
Toes are pointing up towards
the sky, active in the legs.

413
00:20:54,520 --> 00:20:57,123
One more time, 
inhale, reach it up.

414
00:20:57,123 --> 00:20:58,390
Exhale, shake it out.

415
00:20:58,390 --> 00:21:00,793
(exhaling breaths)

416
00:21:00,793 --> 00:21:03,829
Great, this time 
inhale, reach it up.

417
00:21:03,829 --> 00:21:05,598
And exhale, think up and over

418
00:21:05,598 --> 00:21:08,703
as you fold, Paschimottanasana.

419
00:21:09,502 --> 00:21:12,438
Bend the knees as 
generously as you need.

420
00:21:12,438 --> 00:21:16,742
Continue to draw the 
navel inward and upward,

421
00:21:16,742 --> 00:21:19,912
and then everyone, inhale,
find length wherever you are,

422
00:21:19,912 --> 00:21:23,616
so you can keep the 
hands on the shins, the ankles,

423
00:21:23,616 --> 00:21:27,019
maybe you grab the toes or
the outer edges of the feet,

424
00:21:27,019 --> 00:21:29,355
but everyone 
inhale to find length.

425
00:21:29,355 --> 00:21:31,257
Think Sphinx Pose here.

426
00:21:32,291 --> 00:21:35,528
Hug the elbows in 
and down, open the chest.

427
00:21:35,528 --> 00:21:37,857
And then exhale, tuck the 
chin just like you did in

428
00:21:37,857 --> 00:21:41,267
Sphinx Pose, find that length 
through the back of the neck.

429
00:21:41,267 --> 00:21:44,937
Then work here, just 
to straighten the legs.

430
00:21:46,672 --> 00:21:50,646
And return to that 
thoughtful, long breath.

431
00:21:52,244 --> 00:21:55,581
(inhaling and exhaling)

432
00:21:57,249 --> 00:22:00,586
So today's thoughtful 
practice is also really good

433
00:22:00,586 --> 00:22:04,375
for focus, right, 
this idea

434
00:22:04,375 --> 00:22:06,225
when we are aware

435
00:22:06,225 --> 00:22:07,426
of where our thoughts are going,

436
00:22:07,426 --> 00:22:11,530
we're able to focus on the
things that really call to us,

437
00:22:11,530 --> 00:22:16,336
and I find that the 
more I practice in this way,

438
00:22:17,870 --> 00:22:22,786
the less I get caught up in
things that don't serve me.

439
00:22:23,209 --> 00:22:24,910
You know when you're 
doing something and you're like,

440
00:22:24,910 --> 00:22:25,744
"Why am I doing this?

441
00:22:25,744 --> 00:22:28,047
"This isn't even good for me."

442
00:22:28,047 --> 00:22:31,584
So, just some food for 
thought, and more of that

443
00:22:31,584 --> 00:22:35,304
in the email that will 
accompany this practice.

444
00:22:35,304 --> 00:22:38,123
Take one more 
deep breath in here.

445
00:22:38,123 --> 00:22:39,391
Maybe close your eyes.

446
00:22:39,391 --> 00:22:41,460
Maybe go a little deeper.

447
00:22:44,897 --> 00:22:47,399
And then we'll release.

448
00:22:47,399 --> 00:22:50,069
Come all the way onto your back.

449
00:22:55,040 --> 00:22:57,343
When you get there, 
hug the knees up to the chest,

450
00:22:57,343 --> 00:22:59,845
give yourself a great big hug.

451
00:23:04,917 --> 00:23:07,553
And then send the 
left leg out long.

452
00:23:07,553 --> 00:23:09,955
And one place to 
really, really, really, really

453
00:23:09,955 --> 00:23:12,925
be thoughtful that I just
love this idea of mindfulness

454
00:23:12,925 --> 00:23:14,827
and thoughtful, is in twists.

455
00:23:14,827 --> 00:23:19,525
Often we really 
maneuver our way into twists,

456
00:23:19,525 --> 00:23:22,935
so use this supine twist to
practice just soft and easy,

457
00:23:22,935 --> 00:23:26,138
letting the body go 
naturally into the twist,

458
00:23:26,138 --> 00:23:27,273
taking the right arm over.

459
00:23:27,273 --> 00:23:30,943
So you're not pushing 
or holding or forcing.

460
00:23:32,077 --> 00:23:34,079
You're not manipulating.

461
00:23:36,448 --> 00:23:38,550
Just allowing and 
then moving thoughtfully

462
00:23:38,550 --> 00:23:40,986
back through center, 
finding any little variation

463
00:23:40,986 --> 00:23:44,494
that feels good, switching.

464
00:23:46,358 --> 00:23:47,893
And then finding 
that supine twist

465
00:23:47,893 --> 00:23:52,064
just to release the back 
body whenever you're ready,

466
00:23:52,932 --> 00:23:54,099
nice and easy.

467
00:23:58,771 --> 00:24:02,174
And then allow for the breath,
that really thoughtful,

468
00:24:02,174 --> 00:24:05,010
long, smooth, extended breath,

469
00:24:05,010 --> 00:24:07,742
to give you

470
00:24:07,742 --> 00:24:10,482
what you want 
out of each posture.

471
00:24:10,482 --> 00:24:14,119
So not the strong 
manipulation of the hands

472
00:24:14,119 --> 00:24:17,201
or jerking the bones around,

473
00:24:17,201 --> 00:24:20,661
but the power of the breath.

474
00:24:22,261 --> 00:24:26,574
And we'll keep this in 
mind as we move through

475
00:24:26,574 --> 00:24:29,729
the rest of our 
31 day journey together.

476
00:24:31,370 --> 00:24:34,073
When you're ready, 
come back to center.

477
00:24:34,073 --> 00:24:37,710
Anything that feels good here, 
maybe extending that leg

478
00:24:37,710 --> 00:24:41,703
and then we'll 
come to Shavasana,

479
00:24:41,703 --> 00:24:44,249
where you'll set 
yourself up so lovingly,

480
00:24:44,249 --> 00:24:46,985
and maybe you pause the 
video and you grab a blanket,

481
00:24:46,985 --> 00:24:48,854
place it over the belly.

482
00:24:48,854 --> 00:24:53,792
Maybe you grab a pillow or
a little towel for the eyes.

483
00:24:53,792 --> 00:24:57,730
If time allows, maybe you stay
here a little longer today,

484
00:24:57,730 --> 00:25:01,400
just thoughtfully 
setting yourself up for a little

485
00:25:01,400 --> 00:25:05,571
quiet time, a little meditation, 
a little stillness.

486
00:25:06,258 --> 00:25:08,841
If you don't have much time, 
let's take a moment now

487
00:25:08,841 --> 00:25:11,468
here to let everything go.

488
00:25:21,520 --> 00:25:23,856
And on your next big inhale,

489
00:25:26,125 --> 00:25:29,561
feel the belly rise, so big
diaphragmatic breath here.

490
00:25:29,561 --> 00:25:31,563
Inhale, lots of love in.

491
00:25:34,299 --> 00:25:36,735
And exhale, lots of love out.

492
00:25:42,307 --> 00:25:45,978
Thank you so much for 
sharing your time, your energy,

493
00:25:45,978 --> 00:25:50,715
and your practice 
with me, and with a ton

494
00:25:50,715 --> 00:25:54,920
of amazing and beautiful 
people all over the world.

495
00:25:56,121 --> 00:25:59,291
Bring the palms 
together thoughtfully.

496
00:26:00,626 --> 00:26:04,797
And we'll bring the thumbs 
right up to the third eye.

497
00:26:06,482 --> 00:26:08,600
So when we move from a 
place of thoughtfulness,

498
00:26:08,600 --> 00:26:11,103
we move from a place of truth.

499
00:26:12,304 --> 00:26:13,272
Take a deep breath in.

500
00:26:13,272 --> 00:26:15,007
May we always see the truth,

501
00:26:15,007 --> 00:26:18,143
thumbs right 
here on the third eye.

502
00:26:18,143 --> 00:26:20,512
Drop your thumbs, 
your fingers to your lips,

503
00:26:20,512 --> 00:26:23,015
may we always speak the truth.

504
00:26:23,982 --> 00:26:27,219
And bring the hands thoughtfully
right to your heart center.

505
00:26:27,219 --> 00:26:29,388
What our yoga's all about,

506
00:26:30,589 --> 00:26:32,991
the focus of today's practice,

507
00:26:32,991 --> 00:26:34,827
may we always feel it.

508
00:26:36,462 --> 00:26:38,096
See you tomorrow.

509
00:26:38,096 --> 00:26:39,465
Namaste.

510
00:26:39,465 --> 00:26:43,635
(lively, chiming 
orchestral music)