- What's up cool cats?

Welcome to day 10 of 
your Yoga Revolution.

I'm super excited because

today's practice 
is really yummy,

and the theme 
today is thoughtfulness.

Let's get started.

(lively orchestral music)

Alrighty, my friends.

Let's begin in a 
comfortable seat today.

Sit up nice and tall.

And take a moment 
to close your eyes

and begin to deepen your breath.

So jumping right into 
our thoughtful practice.

Focusing on the 
subtle movements,

the energetic body.

And really considering 
this idea that you've heard me

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

but perhaps how we do it.

So begin to notice your 
breath and just settle in,

tune in to how you're feeling.

Begin to sit up a little taller.

Finding length in the spine.

A heaviness, or a 
stability in the lower body,

and a softness or an easiness,

that sukha in the upper body.

Relax your shoulders, 
soften through your jaw.

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

Palms together in prayer.

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

take a look at your 
hands, and just decide

what feels best today,
bringing palms softly together,

or maybe pressing 
the palms together

and sending the 
elbows left to right.

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

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

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

handle it, embody it.

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

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

what sort of thoughtfulness 
can you bring to it?

Sometimes it's not something
you can really articulate,

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

that you put into it.

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

to anchor in, 
just notice the quality,

pressing the palms together 
or soft, what feels best.

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

then exhale out 
through the mouth.

(exhaling breath)

One more time, 
big inhale in through the nose.

And let it out 
through the mouth.

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

And exhale out through the nose.

Now begin to make the 
breath a little longer.

Inhale in through the nostrils.

Exhale, keep the lips together.

Longer breath, 
big inhale in through the nose.

And exhale, 
keep the lips sealed.

Inhale in.

(inhaling)

And long breath out.

(exhaling)

Beautiful, send 
the fingertips forward.

Open and close the 
palms here, the fingers.

Stretch the palms, 
open and close.

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

in the right hand, 
open it to the right.

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

What's up?

And then left side.

And you might 
start to exaggerate that,

being really thoughtful

about the body moving as one

connected piece,

rather than a 
bunch of separate parts.

Alright, ooh 
yeah, (bone popping)

that's what I'm talkin' about.

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

fingertips are gonna 
point in towards your body,

and you might 
keep the palms lifted,

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

that you can bring 
the hands to the earth.

I'm gonna keep my palms lifted.

Then loop the shoulders, 
hug the elbows in,

lift up through 
the center plumb line.

Keep long breaths here, 
so inhale in deeply

through the nostrils.

And exhale out 
through the nostrils.

Keep lifting up 
through that center plumb line,

just feeling it out.

And pressing into your fingers.

Now see if you can 
really begin to lift up

from the pelvic floor, 
and to even test that,

you might press 
into your fingertips

and draw energy up 
and even lift the hips,

the buttocks a little bit.

Hmmmm, and then lower.

And then maybe one 
more time, lifting,

draw energy up from the 
pelvic floor, and release.

Wonderful, draw 
the chin to the chest.

Then left ear 
over left shoulder.

Press into your 
right fingertips firmly.

Keep the elbows squeezing in.

And draw the 
chin through center,

and right ear 
over right shoulder.

Press into your 
left fingerprints firmly.

And then draw the 
chin back to center.

Inhale, lift head over heart, 
heart over pelvis.

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

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

wrapping around in 
the upper back body

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

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

thoughtfully, so we're 
spending a little moment here

to stretch out through the arms,

and if you're in the 
process of building strength

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

today is gonna be 
a great day for you.

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

you can take your hand 
to your fingers, stretch.

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

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

but also through the front body

and the back body as you lift.

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

so try to lift your hips up.

Engage the muscles 
of the pelvic floor,

find support from within, 
and we inhale in,

and exhale, shake 
it all the way out.

Great, big inhale, 
reach for the sky.

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

One more time, 
big inhale, reach up.

And shake.

(exhaling breaths)

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

Now as you move, 
move thoughtfully,

whatever that means to you.

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

right away, 
that's the joy of yoga

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

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

just do your best, 
move thoughtfully.

Placing each finger 
with a thoughtfulness,

rooting down through 
that index finger and thumb.

Find the rotation 
of your shoulders.

Those pickle jars opening.

So we're building a 
really strong and

thoughtful foundation.

And you have to be 
present within that,

so it's more than 
just doing it right.

It's really not 
about right or wrong here,

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

and with your breath.

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

strong tabletop position, 
hug the lower ribs in,

draw the navel up, 
really reach your tailbone

towards the back 
edge of your mat,

crown of the head 
towards the front.

Then close your eyes, 
my friends,

drop the belly and inhale, 
open your heart.

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

so you can really feel it out.

And pay attention 
to the little things.

As you exhale, draw 
your chin to your chest,

navel reaches up 
towards the spine,

and then just keep it 
going here for a couple moments

with your eyes closed, 
trust me, trust yourself.

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

with every toe.

With every breath.

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

ourselves to play on 
a playscape that feels

really present, and to me, 
therefore very good,

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

by focusing on 
what's going on in the body

thoughtfully and in the now.

We bring clarity to the mind.

This helps us make decisions.

This helps us move 
through life without injury

or with less injury.

These things 
translate off the mat for sure,

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

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

the railroad tracks, 
find what feels good.

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

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

maybe you're new to the practice

or this is 
something you're working on,

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

and take some of the 
weight out of your hands.

Awesome, then 
curl the toes under

and walk the 
hands all the way back.

Open your eyes if 
you haven't already,

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

loop the shoulders, 
sit up nice and tall,

stretching through the feet.

Bring the knees in 
line with the hip points

and we're here 
for five long breaths.

Close your eyes and 
feel out the sensations

in the feet,

and you'll notice, 
this is a great place

to lift up from 
the pelvic floor.

So you're being thoughtful.

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

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

when is this gonna end?

We are taking responsibility

and finding that 
support from within.

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

Lift up from the 
pelvic floor to take

some of the 
weight off your feet.

Keep an open chest, open heart.

Take one more breath, 
you got this.

Awesome, then coming all 
the way back and through.

Bring the big toes together, 
the knees as wide

as your yoga mat.

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

And then exhale, round 
up and through, Cat Pose

into Extended Child's Pose.

Reach the fingertips out.

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

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

maybe forehead kisses the mat.

And I'm gonna walk 
you through this part here

really mindfully, so 
you can really just trust,

you don't have to 
look at the screen.

You can close your eyes.

And keep practicing 
those thoughtful breaths,

inhaling long, deep 
breaths in through the nose.

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

Breathe out 'til you 
cannot breathe out anymore.

Empty, empty out.

And then without moving a 
muscle, scan the body here

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

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

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

holding the door for someone,

leaving a 
thoughtful note behind...

Surprising someone or 
even yourself with a gesture

of thoughtfulness or love.

Then slowly, you're 
gonna keep the lower body

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

up and over off the 
left edge of the mat.

Try to keep your 
right foot rooted

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

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

for the hips or the hip flexors.

Otherwise, we're 
working towards getting

the palms on the ground, 
eventually bowing the head,

breathing deep, 
sending lots of love,

thoughtfulness and 
care to that left side body,

but working to create a 
whole body experience here,

so we're not 
isolating the right side body,

I might've said left.

But we're really pressing 
into the tops of the feet,

maintaining 
awareness in the neck.

Then when you're ready,

walk the hands 
through center mindfully.

Don't jerk yourself around.

No need for that.

We'll walk it off the 
right side of the mat,

and same thing, pay attention.

See if you can create a 
stretch that feels supported,

that feels yummy.

Breathe deep to 
support the areas in which

you are working, 
and then try to soften

in the upper body, 
maybe bowing the head down,

breathing long, 
smooth, deep breaths

in and out through the nose.

And then I know this 
sounds crazy, but take one more

deep breath in and try to
create a full body experience.

See if you can feel as you
inhale, the skin of your back

stretch and maybe 
inflate, you lift up a little.

And then use your exhale to
thoughtfully walk it back.

Fabulous, 
alright, drop the elbows.

Spread the palms.

We're gonna come back up.

Keep the elbows 
pinned to the ground here.

Walk the knees 
underneath the hip points,

and we're gonna 
come into Puppy Posture,

so if you're really 
craving that Downward Dog,

you're welcome to go 
there, but I think Puppy's

really great for the 
thoughtfulness practice,

same benefits as Down 
Dog, just a little more cooling

and low to the ground.

So you're gonna 
walk your knees back

and send your 
tailbone up towards the sky.

Forehead comes to the earth,

and then really thoughtful
through every part of your hand

here, pressing into 
the base of that thumb,

the index finger, 
and then you might even

try to lift the 
center of your palm here

and create traction as if 
you were pulling your knees

towards your chin and 
your hands towards your knees.

Yes, and then press 
into the tops of the feet.

Press into the elbows.

Wrap the shoulders 
around as you come all the way

through to the belly.

Great work everyone.

Open the chest.

Inhale, open the heart, 
Sphinx Pose.

And then exhale, 
tuck the chin, find length

in the back of the neck.

Press away from your yoga mat.

Press into the tops of the feet.

Open through the chest.

Big inhale in here, Sphinx Pose.

Then exhale, carefully 
tuck the chin into the chest

and you can peek at 
the video if you need,

but then when you 
return, really thoughtful

through the back 
of the neck here.

So working the 
muscles of the arms.

So connect to 
your center, your core.

So we're gonna 
hug the lower ribs in,

engage the upper 
abdominals, and you'll feel

a little difference here.

You can even play with that.

So being really thoughtful, 
this is gonna help us

in the coming weeks, 
so really starting to engage

with the center 
of those core muscles

by hugging the lower 
ribs in, and then feeling that

lift up through the 
pelvic floor might even

lift your pubic 
bone off the ground.

Continue to breathe deep here.

I know we're working the
arms, especially if this shape

is new for you, 
it's gonna feel good

more and more with practice.

Alright, stay on 
the tops of the feet,

tuck the chin into the chest.

Stay here.

If you already 
feel a nice heat here,

then you might just stay here.

Otherwise, we're gonna press
into the tops of the feet,

scoop the tailbone in, 
hug the lower ribs

in towards your center, 
engage the upper abdominals,

and lift the knees 
and hover for five, four,

three, really 
active in your center, two,

and slowly release, one.

Beautiful, 
inhale, open the chest.

Exhale to release 
everything, awesome work.

Slide the hands 
underneath the shoulders,

squeeze the elbows in.

We'll come all the 
way back up to all fours.

Walk the knees 
underneath the hip points.

Inhale, drop the belly, 
look forward, smile.

And exhale, Child's Pose.

Bring the toes 
together, knees together.

Send the 
fingertips all the way back.

Really round 
through the spine here.

Crown of the head 
comes to the earth.

Stay here or Bunny Posture, 
going a little deeper,

we'll grab the 
outer edges of the feet,

press into the 
tops of the feet here

to lift your heart.

We lift, lift, 
lift, arms straighten.

Crown of the head 
comes to the ground,

and don't so much 
worry about the shape here

if you know this shape.

You don't have to worry about
the magazine cover here.

We're working for a nice 
stretch in the back body,

stretching the arms, and 
then engaging the center,

the core muscles by 
lifting navel inward and upward,

hugging the lower ribs in.

So I'm not really 
putting a lot of pressure

on my neck at all.

Pressing into 
the tops of the feet,

take one more 
breath, Bunny Posture,

and then exhale, slowly release.

Tuck the chin into the chest.

Press the hands into the thighs

and slowly roll on up.

Yes.

♫ I feel the earth move

Okay, just felt a rush of life
there, hopefully you did too.

Okay, Downward Facing Dog, 
take your time.

Nice and thoughtful.

As you get there, 
sending the hips up high,

stretch the legs out.

Let's get the 
head over the heart.

Shake the head loose.

I mean the heart over the head.

(laughs)

Hey-o.

Mmmm.

So, couple breaths here.

Heart over head, 
really thoughtful

with the hands, the shoulders.

Can take your dog 
for a little walk here,

but then once you feel stretched
out, come to stillness.

Then very thoughtfully, 
press away from your yoga mat,

bend the knees softly 
so you can really lift

the hip points up 
even more towards the sky.

Tops of the shoulders 
roll out away from the ears,

so your upper arm bones 
have an external rotation.

Then hug the lower ribs in.

That same connect we just
had on our elbows in Sphinx.

Take one more deep 
breath in here, you got this.

And then exhale, slowly 
lowering back to all fours.

Fabulous work, take the legs,
swing them around to one side,

and we'll come to a 
nice seat, legs out long.

When you get there, decide.

So, part of the 
thoughtfulness practice too

is setting 
yourself up for greatness.

Decide whether you need to
lift the hips onto something.

And then when 
you're ready, we'll inhale,

reach the fingertips all 
the way up towards the sky.

Press into the heels.

Maybe even lift your 
heels to engage the legs,

and then exhale, shake it out.

Great, inhale, sweep the arms
all the way up and overhead.

And exhale, shake it out.

Toes are pointing up towards
the sky, active in the legs.

One more time, 
inhale, reach it up.

Exhale, shake it out.

(exhaling breaths)

Great, this time 
inhale, reach it up.

And exhale, think up and over

as you fold, Paschimottanasana.

Bend the knees as 
generously as you need.

Continue to draw the 
navel inward and upward,

and then everyone, inhale,
find length wherever you are,

so you can keep the 
hands on the shins, the ankles,

maybe you grab the toes or
the outer edges of the feet,

but everyone 
inhale to find length.

Think Sphinx Pose here.

Hug the elbows in 
and down, open the chest.

And then exhale, tuck the 
chin just like you did in

Sphinx Pose, find that length 
through the back of the neck.

Then work here, just 
to straighten the legs.

And return to that 
thoughtful, long breath.

(inhaling and exhaling)

So today's thoughtful 
practice is also really good

for focus, right, 
this idea

when we are aware

of where our thoughts are going,

we're able to focus on the
things that really call to us,

and I find that the 
more I practice in this way,

the less I get caught up in
things that don't serve me.

You know when you're 
doing something and you're like,

"Why am I doing this?

"This isn't even good for me."

So, just some food for 
thought, and more of that

in the email that will 
accompany this practice.

Take one more 
deep breath in here.

Maybe close your eyes.

Maybe go a little deeper.

And then we'll release.

Come all the way onto your back.

When you get there, 
hug the knees up to the chest,

give yourself a great big hug.

And then send the 
left leg out long.

And one place to 
really, really, really, really

be thoughtful that I just
love this idea of mindfulness

and thoughtful, is in twists.

Often we really 
maneuver our way into twists,

so use this supine twist to
practice just soft and easy,

letting the body go 
naturally into the twist,

taking the right arm over.

So you're not pushing 
or holding or forcing.

You're not manipulating.

Just allowing and 
then moving thoughtfully

back through center, 
finding any little variation

that feels good, switching.

And then finding 
that supine twist

just to release the back 
body whenever you're ready,

nice and easy.

And then allow for the breath,
that really thoughtful,

long, smooth, extended breath,

to give you

what you want 
out of each posture.

So not the strong 
manipulation of the hands

or jerking the bones around,

but the power of the breath.

And we'll keep this in 
mind as we move through

the rest of our 
31 day journey together.

When you're ready, 
come back to center.

Anything that feels good here, 
maybe extending that leg

and then we'll 
come to Shavasana,

where you'll set 
yourself up so lovingly,

and maybe you pause the 
video and you grab a blanket,

place it over the belly.

Maybe you grab a pillow or
a little towel for the eyes.

If time allows, maybe you stay
here a little longer today,

just thoughtfully 
setting yourself up for a little

quiet time, a little meditation, 
a little stillness.

If you don't have much time, 
let's take a moment now

here to let everything go.

And on your next big inhale,

feel the belly rise, so big
diaphragmatic breath here.

Inhale, lots of love in.

And exhale, lots of love out.

Thank you so much for 
sharing your time, your energy,

and your practice 
with me, and with a ton

of amazing and beautiful 
people all over the world.

Bring the palms 
together thoughtfully.

And we'll bring the thumbs 
right up to the third eye.

So when we move from a 
place of thoughtfulness,

we move from a place of truth.

Take a deep breath in.

May we always see the truth,

thumbs right 
here on the third eye.

Drop your thumbs, 
your fingers to your lips,

may we always speak the truth.

And bring the hands thoughtfully
right to your heart center.

What our yoga's all about,

the focus of today's practice,

may we always feel it.

See you tomorrow.

Namaste.

(lively, chiming 
orchestral music)