- What's up, 
gorgeous guys and gals?

Welcome to 
your Yoga Revolution.

It's day 11,

and today's practice is 
about aligning or realigning

with what matters most.

So hop into something 
comfy and let's get started.

(light music)

Alright, my friends, 
let's begin on our backs today.

Hooray.

Come on down.

Feel your back, your spine

supported on the earth.

Go ahead and 
keep the knees bent,

bring your feet to the ground,

and just take a second to feel

the earth move. (laughs)

I did that yesterday, too.

I must need to 
listen to that song.

Okay, press your 
feet into the earth.

I want to take a 
quick moment to say,

thank you so much for being here

and for sticking with this.

Today is a great practice 
to align or realign with

why you started this journey.

So, let's take a big inhale,

nice, fresh breath 
in through the nose.

And as you exhale, 
just relax your shoulders

and feel your back 
melt into your yoga mat

or into the ground.

You can rest your 
hands gently wherever,

just really thoughtful with
where you place your hands.

Inhale deeply.

And then, again, 
just use a big exhale

to let go of the day 
thus far, relax your shoulders

and feel your spine 
melting into the earth.

One more time, big breath in,

activating a bigger, 
fuller breath here.

And relaxing the 
shoulders as you breathe out.

Awesome.

We're gonna lift 
the right toes up,

then the left toes up,

and we're actually gonna grab
the inner arches of the feet,

so take your thumbs 
to the inner arches,

the knees will open wide.

If this is tricky for you,

you'll just do 
one leg at a time.

We're gonna take 
the thumbs to the arches

and just give 
yourself a little massage,

but thoughtfully, 
mindfully so we know we're

not just focusing on 
the arch of the foot here,

but we're starting to 
open up through the hips,

keeping the shoulders relaxed.

So if you have to 
reach here, that's okay,

maybe you do one foot 
at a time so you can keep

awareness, a little bit of
relaxation in the shoulders.

So today is an 
alignment-based practice,

but it's a metaphor, y'all.

This whole, you know, 
Yoga Revolution is not

about the poses, it's about
using the poses, the tools

of yoga to access,

to tap into something deeper

that we can use, not 
only within our yoga practice,

but off the mat.

So, a holistic approach.

So we'll focus 
on alignment today,

only as a means of discovering

kind of where we're at and

hopefully to use 
this opportunity to align

or realign with why you started
this 31 day yoga journey.

So, starting with 
the feet, little massage,

opening up through the hips,
feeling supported by the earth.

Throughout today's practice, 
I want you to continue the nice

long, deep breaths 
that we worked on yesterday,

in through the nose 
and out through the nose.

Then when you're 
ready, we're gonna

take the hands down to 
the outer edges of the feet

and, slowly, we're 
gonna kick the legs up,

elbows will come in, 
and we come to Happy Baby.

Now, if Happy Baby is 
a little intense for you

first thing in the practice,
maybe it's early morning,

you'll just do 
one leg at a time.

Okay, a couple breaths here.

Maybe you open the knees out.

Maybe find soft 
movement with the foot.

And then remember 
the thoughtfulness,

the mindfulness here,

considering the 
body as one moving part.

And this is 
particularly important

when you go to 
public classes, right?

So your teacher, the instructor
is there to guide you.

It's not the end-all be-all,
you have to really be present

in your body to get the 
benefits of this practice,

the holistic approach.

Plus, I think it feels better.

So here we are, you'll 
find some soft, easy movement.

Hopefully, if you're 
working one leg at a time,

you've switched to 
the other leg by now.

And if you're pretty 
flexible, work on the

opposition of kicking 
the feet up to the sky

and drawing the 
shoulders down to the earth.

We'll take one more full,
loving breath wherever you are.

And then use an 
exhale to release.

Bring the hands to 
the backs of the thighs

and let's rock and roll.

Rocking all the way 
up and down the spine.

And see if you can move 
with your breath even here.

And then when you're ready,

really thoughtfully place
yourself in tabletop position,

find your alignment, 
stacking the bones,

really building strong 
foundation from the ground up.

Lifting up between 
the shoulder blades.

Engage, find places 
to lift and lengthen,

places to press and ground.

And then find a soft and 
easiness with your breath

as you breathe in deeply.

And really empty 
out through that exhale.

Slow and mindful inhale, 
drop the belly, open the chest.

Start to warm up 
through the spine.

Exhale, rounding through, 
chin to chest,

press in your foundation, 
press into your feet.

Notice if the toes have 
come in or gone out here,

keep your alignment, 
shins parallel.

Inhale, open your heart.

Exhale, round through.

One more time, 
big inhale, drop the belly.

And big exhale, navel draws up.

Wonderful, curl the toes under.

Make your way to 
Downward Dog,

strong in your foundation, 
so press into your palms,

lift the tail up.

Take your dog for a little 
walk, find what feels good here.

Upper arm bones rotate out.

Inner thighs rotate in.

And then take a 
big breath in here.

Then a long breath out.

And then slowly 
walk it up all the way.

Forward Fold at 
the top of your mat.

Keep breathing here,

nice long, smooth, deep breaths.

Feet hip width 
apart or flush together,

yogi's choice, 
just nice, mindful footing.

Bend the knees, 
take a couple breaths here.

And slowly tuck in 
the chin into the chest.

Stacking up through the spine,

we'll meet in 
Mountain Pose, roll up.

Stacking the spine so there's

a really strong mindfulness
in the feet as you roll up.

Maybe lift the knee caps, 
draw energy up

through the midline, then 
we come into Mountain Pose.

Hands at the heart.

You, again, get to decide where

to place your 
energy and in what way.

So really 
embodying the movement.

And this will be good 
as we grow our practice

in the next few days, 
but staying present with today,

loop the shoulders, 
draw energy up from the midline.

Maybe you lift from 
the arches of the feet,

the inseam of your pants,

lifting up from 
the pelvic floor.

Then take a deep breath in.

As you exhale, 
relax the shoulders down,

tag a little 
weight in the elbows.

Here we go, big inhale to
reach the finger tips up high.

Big stretch, really lengthen.

So make the most out 
of this stretch here.

Lift, lift, lift, 
lift the crown of the head,

press into your heels,

and then exhale, down we go,

nice and slow 
through the midline.

So, really slow.

Wonderful.

Bring the finger 
tips to the earth,

so bend your 
knees if you need to

and walk the feet together.

And we're gonna step the 
left foot back first this time,

so stepping the left 
foot all the way back,

lowering the left knee down,

keeping that front 
knee over front ankle.

Interlace the finger tips,

bring them to the 
top of the right thigh,

and then press all 
the way up 'til your head,

and your heart, and your center,
or your pelvis, is stacked.

Gonna feel a nice big 
stretch in the left quad here.

And then we're gonna keep
the left toes curled for now

as we tug the right hip 
crease back, finding that

connection, that alignment.

Cultivating 
stability by squeezing

the inner thighs to the midline.

Alright, so we are here, 
breathing deep.

Lifting up from the 
pelvic floor as if you were

to lift your left knee 
cap up and off the ground.

We're lifting from our center.

Front knee is 
over front ankle here.

Toes are pointing forward.

Now, mindfully, don't 
look back, so just feel it out.

We're gonna come onto 
the top of the left foot

and really press 
firmly and gain more length

as you lengthen 
the tailbone down.

So here's my tailbone going out.

What's up, world?

And then here's 
the tailbone connecting

as I press into the 
back foot, lengthening down.

So I use this as a way

to find length 
through the spine.

So, a bit of opposition there.

So press that down and lift up.

Beautiful, engaging the glutes,

lifting up so we're 
engaging and finding support

from within, but 
we're not creating tension

or tightening muscle.

So, again, working 
in a more holistic way.

And then when 
you're ready, inhale,

reach the arms all the way up.

Thumbs back, pinkies forward.

So we're dropping the 
shoulders down into socket.

Big breath in.

Then you might inch your toe
up, front toes a little more,

big breath out, sink a little
bit deeper into the pose.

Beautiful.
Keep squeezing and lifting,

pressing into the 
top of that back foot.

Inhale in, maybe look up,

and then exhale 
thoughtfully, release.

Beautiful.

Plant the palms, 
curl the back toes under,

lift the back knee.

Inhale, right finger 
tips reach towards the sky,

squeezing your 
thighs to the midline,

big twist here, and 
then exhale to release down.

Gorgeous.

Plant both palms, 
step the right toes back.

We're here in plank 
for five, breathe deep.

Four.

Strong and steady.

Three.

Two.

And on the one, we 
send the hips up high

and back, Downward Facing Dog.

Deep breath in.

Long breath out.

Turn the two big toes in.

Inner thighs rotate towards
the back edge of your mat.

Then open up a 
little bit so that your

index fingers are pointing
towards the front edge of the

mat for today, 
open up the shoulders.

Yes.

Beautiful, 
then inhale, look forward.

And exhale, make your 
way to the top of your mat.

Bring the feet together, 
really together,

and Forward Fold.

Bend the knees, tuck 
the chin into the chest,

slowly roll it up.

Mountain Pose.

Draw energy up.

Lift, lift, lift 
up through the center.

And exhale.

We ground, great.

Palms come together.

One more time, 
deep breath in here.

Long breath out.

Inhale, reach for the sky.

Maximize the stretch here, 
press into your heels,

lift, lift, lift, 
and then exhale,

down through the midline.

If feet are not 
already together,

bring them together here.

Forward Fold.

Bend the knees, 
finger tips come to the mat.

And this time, 
we'll step the right toes back

nice and slow.

Then lower the back knee.

Keep the back toes curled under.

Interlace the finger tips,
front knee over front ankle,

and we press up, 
getting head, heart,

and center in alignment.

So, if you're on too 
much of a tight rope,

you're gonna kind of 
close yourself off here

in the pelvis.

Open it up, give yourself
some space to work. (laughs)

Tug the left hip crease back.

And we're here.

First, finding length 
through the front body,

grounding through the back body.

Relaxing the shoulders 
and tapping into the breath.

And when you're ready, 
without looking back,

so don't look 
at your right foot,

keep your gaze forward.

Again, like my mentor 
says, "See feelingly."

Feel it out, see it as you
slowly uncurl the right toes.

Press into the 
top of your right foot

and use that action point to
lengthen the tailbone down,

find that lift up 
through the belly.

It's as if you're wanting 
to lift your right knee

but you're not going to.

Big stretch 
through the right quad.

We're lifting, we're squeezing

the inner thighs for stability.

And then here we go,

big breath as you reach the
finger tips all the way up.

Stretch and then exhale,

opening, finding 
space in the shoulders,

thumbs back, pinkies forward.

And then you might 
walk the front toes out.

Take one more deep breath in.

And then exhale, 
maybe sink a little deeper.

Front knee over 
front ankle here.

Press into your 
back foot firmly.

Squeeze the 
inner thighs together.

Spread the finger tips.

Maybe on your last breath, 
you lift the heart.

Take your gaze up and back,

and then exhale, 
soften, and release.

Curl the back toes under, 
lift the back knee.

Right hand comes to the ground,

and big inhale as you 
lift the left finger tips up

towards the sky, 
pull that left hip crease back.

Full body experience 
here as you inhale and smile,

and then exhale, 
all the way back down.

Awesome work.

Plant the palms, 
step the left toes back.

Plank Pose.

So, one strong line here.

Crown of the head 
reaching towards the front.

Heels and tail 
reaching towards the back.

Hips are not up or lowered,
but right in the middle here.

We're here for five more.

Three, breathe.

Two.

And one, Downward Facing Dog.

Awesome work.

Take a big inhale in,

and a long exhale out.

Wonderful.

Walk your feet right 
to the middle of your mat.

Finger tips meet 
your toes, Forward Fold.

And bring the feet 
together, arch to arch,

nice and mindful.

Bend the knees 
and slowly roll it up.

Take your time.

Feel your feet out, 
grounding into all four corners.

And we'll roll up to Mountain.

So, working on a balancing
posture here, thoughtfully,

and then paying 
attention to this alignment.

So, a lot of times we 
get stuck on alignment

as like this is 
the way to do things.

But, really, it's about 
aligning with your body,

aligning with your 
biomechanics, right?

Which is a little bit 
different for everyone.

So we take the 
yogasana as a guide,

and then we work within that.

So bring your awareness, shift
your weight to your left foot

and slowly pull 
your right leg up.

Now, before you clasp it, 
see if you can just work

to lift the right leg, and if
you're new to the practice,

we're gonna take our 
time building strength there.

If it's tough, no worries.

So, it took me a long 
time to be able to, you know,

to even lift my knee with ease.

So play here for 
a couple minutes,

just noticing where you're at.

And then, when 
you're ready, we'll catch it

and squeeze and 
lift from the midline.

So we're lifting up 
from the pelvic floor,

we're pressing 
into the standing foot.

Fabulous.

And then just taking a 
couple moments here to notice,

are you gripping in the toes?

Can you release the toes?

Can you press into all 
four corners of the feet?

If you fall, no worries, 
we just come back.

And so, yesterday, we talked
about hugging the lower ribs in

and engaging the upper abs.

So find that thoughtfulness of
finding support from within,

but then see if you can align,
lengthen the tailbone down,

align the spine, 
lengthen the crown of the head.

So really make the neck long.

And so we do all these 
things to find balance,

not just because, 
ah, that's yoga.

There's the purpose 
here to kind of unite you

with your awesome, true self

that comes out 
when we feel balanced.

So we're here for a 
couple more breaths.

Also building 
strength in our standing legs

is really great 
for that left foot.

So if you have 
issues with your feet,

we often think we 
can't do balancing poses,

but they're actually 
really great for you,

really great for flat feet.

And then we'll release. (laughs)

And shake it off if you need to,

and then we'll 
move to the other side.

So, spreading awareness now
through the whole right foot,

all four corners.

Squeezing in, lifting up 
through that center channel.

And then, again, see if 
you can start to lift up

through that leg.

And I just want to say, 
again, if it's tough,

way to be human, 
way to be here now, and,

in a couple weeks, 
or this time next year,

or this time next month, 
you might just lift that leg

no problem.
So just stay present.

Honor and accept 
where you are today.

Eventually, we will catch
that left knee and play here,

squeezing into the 
midline, finding balance

between the two opposing
forces of pressing and lifting,

stability and ease.

Relax your shoulders, 
keep breathing.

And like we just 
did in the lunges,

lengthen the 
tailbone down, engage by

hugging the lower ribs in.

This is why I say, 
no yoga robots, right?

Is we have an 
opportunity to really be present

and thoughtful as we 
align with what our practice is,

and it's very individual.

So you use the tools, you
definitely do your homework,

gain the knowledge, 
and then make it your own.

Alright, one more 
breath here, you got this.

See if you can reach 
the crown of your head

a little bit higher.

Grow longer in the neck.

Press away from 
your standing leg.

Yes, you got it.

And then release.

Beautiful, shake it off.

Now let's do a 
little hip circles.

One way.

Creaky old floor, 
you're here at this house.

Oh my god, this is 
perfect for align day.

This is like in alignment.

If you don't know 
what I'm talking about,

we'll have to talk about it
in the comments down below

because I don't want 
to waste time now, but

things are aligning.

Okay, I'm gonna 
regret that. (laughs)

Okay, bring the feet together.

Here we go.

Lifting, sternum up.

So bring your hands 
to your heart so you can

lift the sternum 
up to your thumbs

just as a little 
reminder, I love that,

and then shift your 
weight to your left foot again.

And then we'll 
catch the right knee.

So not as 
holding on for dear life,

but we're gonna work, 
actually, mindfully,

really present 
with what's going on.

This is a great practice.

We're dealing with 
emotions, too, it's like

we don't shy away, 
we take on what is,

and then we catch it.

Alright, we can 
stay working here.

You can work on 
straightening the leg.

Excuse me, 
straightening the arms

is what they're called, sorry.

Or we'll squeeze and lift.

We're gonna reach to the
inside, you can grab your ankle.

Left finger tips are gonna go

all the way out 
to counterbalance,

and we begin to open up,

just like we did on our 
backs earlier in Happy Baby.

Another option is to 
take the index finger,

the middle finger, and 
the thumb to that big toe,

wrap it around, loop the 
shoulders, keep your lift,

and open up to the side.

So use your left hand as 
if it were in Warrior Two

to pull the pinky back, 
relax the shoulders down.

So we're opening up 
through the right hip.

We're working to 
find a balance within,

lifting in places 
where we need support,

that inner lift, 
and grounding in places

where we need support,

finding that opposition.

So, the reason I say it 
that way is it's individual.

So you can lift it 
from the pelvic floor,

draw the navel in,

find long neck, crown.

But your body knows.

Align with what your 
body is telling you here.

And if you've fallen 
five times now, great,

awesome, that's 
part of the practice.

If you like, last but not least,

if you're not 
already there, you can begin

to extend the leg, 
working towards

straightening the leg in time,

really pressing 
the left inner thigh

in towards the center line

as you draw the right 
shoulder down and lift up

through the midline.

Take one more 
breath wherever you are.

This could just be,

you know, another day, 
another dollar.

I mean, the extended 
leg could just be something

far off in the future.

Wherever you are, 
take one more breath

and then let's all 
release and shake it off.

Sorry, it's hard 
to talk and do that,

and stay mindful.

So, that may never 
happen, that may be

tomorrow, that may be

next week, it may be 
seven years from now.

Just work on the sensations,

aligning with who you 
are and where you are today.

That's the way to be.

And if we can do 
this here together,

then we're more 
likely to do it off the mat

and kind of motivate 
one another to do that,

because Lord knows I'm 
not always in alignment.

Okay, let's bring the 
sternum to the thumbs,

and inhale, 
lift the left knee up high.

Reconnect with your breath.

And, again, you can work 
here, working on balance.

You can even use 
a hand on a chair

if you're getting frustrated,

or a hand on a wall, 
or on your buddy.

Working here.

So, a great way to 
play with the opposition is

straightening the arms 
so that you can find places

to lift and lengthen.

tailbone's gonna 
want to come out here,

the same goes for tree poses.

We're gonna 
lengthen it down and lift up.

To continue a 
little bit of play,

you might reach to 
the inner side of your leg

and grab the ankle, 
the inseam here.

Opening up, send the 
right finger tips out.

Pull the right pinky.

So, focus on the 
sensation over the shape.

Don't rush to the shape, 
you miss all the good stuff.

Playing here.

Notice if you're 
gripping onto your right toes.

And then maybe you take 
the fingers to the big toe,

but also honor that 
each side is different.

So maybe if you 
did that on one side,

you don't do it on this side.

But you work slowly.

To get there, and maybe 
you extend the leg,

or maybe not.

Opening the hips, 
lengthening the tailbone down.

Lift your heart, 
lengthen through the crown.

Breathing deep here.

Finding that lift 
through the front body.

And that grounding 
through the back body.

So, if your heart collapses,

maybe you don't 
extend the leg today.

So, working one full 
body experience here.

Wherever you are, take 
one more breath, you got this.

Big breath in.

We're also toning 
the right glute, yes!

And then exhale, slowly 
release, and shake it off.

Fabulous work.

Inhale, reach for the sky.

Full body stretch, 
give it all you got.

Exhale, Forward Fold.

Go ahead and turn to the side.

We're gonna 
inhale, halfway lift.

If you're in the center 
of your mat, it's great.

And then exhale, release.

And then bend 
the knees even more.

We'll bring the 
finger tips to the mat.

We're just gonna 
slowly take the feet wide.

Finger tips on the earth, 
toes spilling off your mat.

Then keep the knees 
tracking over the toes.

Press in all four 
corners of the feet evenly

as you slowly drop 
your bum, drop your center.

And inhale, open 
the chest, look forward.

Stay here, 
finger tips on the mat,

or bring the palms together.

Now the trick today is 
we're not sinking all the way

down into the pose, but we're
building a little strength

by pressing into all 
four corners of the feet

and hovering here for five.

Toning the legs, 
the glutes, your core.

Four.

Slow count today.

Three, open the chest.

Be thoughtful with the way
you bring your palms together.

Two.

And one, release.

Finger tips come 
back nice and slow.

Keep a mindfulness 
in the knees,

so active in the feet,

and we'll slowly come all 
the way down to our backs.

Awesome work.

When you get there, 
windshield wiper the legs.

Feel your spine, your back,
again, supported by the earth.

We'll just rock the knees to
one side and then the other.

Hands can rest gently 
on the ribs or the belly.

Relax your shoulders.

Life is good.

And then we'll take 
just a quiet moment here to,

again, align with something

that serves you in 
the present moment.

So you might consider 
why you started this journey,

or maybe you just take a moment
to align with your breath,

align with love.

Really relishing in 
the last few moments

of this time for yourself, 
it's so important.

We'll bring the 
feet all the way back in

when you're ready and 
extend the legs out long.

Take the arms out at your
sides, palms face up or down,

yogi's choice.

Then take the deepest breath in.

Align with something 
that feels good here.

Take a deep breath in,

and then exhale, 
let everything go.

Close your eyes.

Take a moment to rest.

Shavasana.

If time allows, 
you can pause the video

and return here 
for a couple minutes.

Thank you so much for 
sharing your practice with me

and with the rest of 
this amazing community.

I'll see you tomorrow, 
it's a great one.

Nice work today.

Namaste.

Aligning with what matters most.

So good.

(light music)