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- What's up everyone?

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Welcome to Revolution Yoga.

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It's day 12.

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You're doing awesome.

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Today is a swift 
and strong practice

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that's gonna 
guide us to be in sync,

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so say bye, bye, bye 
to the rest of your day

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and let's come into the now.

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Let's get started.

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(lively orchestral music)

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Alright, let's begin with
Cat-Cow today, jumping right in,

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using the flow of Cat-Cow

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to synchronize with our breath

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and to tune in.

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So take your time getting there,

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and then right away you're
gonna move with your breath.

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So inhaling, you drop 
the belly and open the chest.

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And on your 
exhale you round through.

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And so, as you start 
to move with your breath,

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I'll just speak to you a little
bit about today's practice,

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syncing up with the breath
and the power of the breath,

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but you can also 
consider today's sync practice

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an opportunity 
to synchronize

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or become more 
receptive to synchronicity.

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Warming up the spine.

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Since we're moving in 
sun salutations today,

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we'll definitely want 
to take a moment here

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to really warm 
up through the spine

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but also connect to the breath.

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And one thing to consider 
is really using the inhale

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to find buoyancy, 
a lift, and the exhale

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to find a grounding 
or a contraction,

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squeezing the 
abdominals as you empty out.

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So the last couple days 
we've really been building up

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for today's practice, 
so that you can do it

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in a supportive way.

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And when you feel 
pretty good, evened out here,

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make your way to 
Downward Facing Dog.

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Curl the toes under.

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Move thoughtfully, lovingly.

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Start to deepen your breath.

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Take your dog for a little walk.

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Hips up high.

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Find your alignment.

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Align with what feels good.

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Stay present.

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And then, for 
those who are willing,

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this might be a 
bit cheesy for most,

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but whatever this means to you,

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see if you can just 
sync up with the now.

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So we tend to live in the 
future, dwell in the past,

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see if you can choose 
to sync up with the now.

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Then make your way 
to the top of your mat,

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a nice Forward Fold.

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Uttanasana.

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Take a couple moments here.

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Whoa, I had a oxygen bubble.

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(laughs)

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Take a couple moments here to
sway a little side-to-side.

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Again, come into the now.

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Sync up to the now.

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Snuggle up to the 
now with your breath.

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Honor where you are today,

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so we take all 
the practices thus far

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and we bring 'em 
into this present moment,

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and we're gonna explore 
today with the sun salutation

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variations, 
moving with the breath.

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So here we go, 
big inhale lifts you up halfway.

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When you get there, 
pause and continue to breathe

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and refine, finding that length
from the crown to the tail,

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engaging the upper abs, 
hugging the lower ribs in.

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Draw the navel up.

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Pull the elbows back, 
shoulders back,

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find more length in the neck.

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Then take one 
more deep breath in.

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Find a buoyancy on the inhale,

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and then again, use the 
exhale to really empty out

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as you fold down.

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Beautiful.

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Slowly roll it up.

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Stack it, sync it.

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Rise up strong.

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Lift your heart, 
lengthen through the crown.

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Relax your shoulders.

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Find places to lift, 
places to ground.

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Now big breath.

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As you lift your heart, 
find buoyancy, expansion,

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fill the lungs with air.

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Then on the exhale, 
really empty out,

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engage the abdominals, 
squeeze and contract,

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hug the lower ribs in.

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Again, big breath in.

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Fill it up.

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Find expansion.

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Open your heart.

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And then exhale, 
draw the navel in.

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Squeeze the 
abdominal wall, contract.

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Notice if the 
tailbone's going out here.

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Remember what 
we've been working on,

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finding that length, 
that grounding here

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as you lift up 
through the heart.

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Fabulous.

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We're gonna take the arms
all the way up and overhead,

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and you'll just grab 
opposite elbows here.

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And then try to maintain this
connection of your center,

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navel drawing in, and 
the tailbone lengthening down

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as you pull the elbows back.

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Breathe deep here.

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Soften through 
the skin of the face.

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Make sure you're 
not creating or holding

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any tension anywhere, so 
sometimes we create tension

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and we don't even realize,

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so use the power of the 
breath and your awareness

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to find places to soften, 
places to ground,

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and then use your 
inhale to find expansion,

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to lift your heart, 
your chest even more.

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Take one more deep breath in.

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Then exhale, release.

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Opposite arm, so 
we'll just reverse the clasp

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and then inhale one 
more time, opening up,

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hugging the lower ribs in,
lengthening the tailbone down,

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grounding through the feet.

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Make sure you're not 
gripping in the toes.

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Big inhale to find buoyancy.

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Fill the lungs with air, 
max capacity here.

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Pull the elbows back gently.

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And exhale to hug the 
lower ribs in, navel to spine,

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tailbone lengthens down.

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Awesome, inhale to reach up.

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Exhale, rain it down 
all the way, Forward Fold.

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Big inhale lifts you up halfway.

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Find that length.

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Tailbone reaches back.

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Crown reaches forward.

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And exhale to soften and bow.

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Beautiful, bring the fingertips
to the mat, feet together.

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And we'll step the right 
foot back, nice, low lunge.

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Back knee lowered or lifted.

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Inhale, loop the shoulders, 
open the chest.

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Again, use the inhale to 
find expansion, buoyancy,

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and then the exhale to contract.

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Draw the navel to the spine.

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Plant the palms.

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Step the left 
toes back to Plank.

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Again, big inhale 
to find expansion.

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Lift up between 
the shoulder blades,

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so your heart space is pressing
up towards the ceiling.

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Then exhale to lower the knees.

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Keep this line in 
the spine nice and long.

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Hug the elbows 
into the side body.

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Inhale in.

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Find length.

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Exhale, lower all the 
way down to the belly.

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Release the feet.

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Inhale, Cobra, open the chest.

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Again, inhale to find buoyancy.

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Exhale to contract.

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Chin draws in.

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Curl the toes under.

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Inhale, find buoyancy, Plank.

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Exhale, Downward Facing Dog.

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Deep breath in here.

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Long breath out 
through the nose.

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Gorgeous.

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Step the right foot up.

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Back knee lowered or lifted.

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Inhale, open the chest.

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Find a buoyancy here.

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Exhale, draw the chin in.

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Plant the palms, step it back.

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Inhale.

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Press away from your yoga mat.

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Exhale, lower belly to 
Cobra or Chaturanga to Up Dog.

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Inhale, 
open the chest, the heart,

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press into your foundation.

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And then exhale back to Plank
or straight to Down Dog.

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So use the exhale to 
go back to that Down Dog.

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Take a deep breath in.

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Long breath out.

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Inhale to look forward.

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Exhale to step to the top.

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Inhale, halfway lift.

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Find length.

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Exhale, soften and bow.

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Inhale, bend the knees, 
reach for the sky,

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careful not to grip in the toes.

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And exhale, down you go.

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Inhale, halfway lift.

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Exhale, moving 
with the breath, fold.

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Beautiful, inhale, 
fingertips to the mat.

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Step the right foot back.

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Find your foundation.

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Breathe out.

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Inhale, open the chest, 
look forward.

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Exhale, plant the palms, 
step it back, plank.

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Big inhale in.

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Exhale, belly to Cobra or

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Chaturanga to 
Upward Facing Down.

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Take the inhale 
to open your chest.

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And then exhale, 
Downward Facing Dog.

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Big breath in.

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Long breath out.

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Inhale, step the right foot up.

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Exhale, low lunge, ground.

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Inhale, loop the shoulders, 
open the chest.

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Find a buoyancy here, 
a lightness.

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And then exhale, 
plant the palms, step it back.

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Big inhale, press away from
your yoga mat, light it up.

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And then exhale, moving with
your breath, nice and slow.

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Inhale to open the chest, 
Cobra or Up Dog.

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And exhale to release, 
Downward Facing Dog.

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Big breath in 
when you get there.

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And then on the 
exhale, empty it out.

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Draw the abdominals in, in, in.

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Empty it out, 
empty, empty, empty.

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Beautiful, 
then inhale, look forward.

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And exhale, make 
your way to the top.

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Take a couple 
moments here, Forward Fold.

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Tap into a more audible 
breath here best you can.

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So maybe that's Ujjayi.

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Maybe you let a couple 
exhales out through the mouth.

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Bend the knees, maybe 
clasp the elbows again,

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couple breaths, 
lighting up a more

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audible breath to work with.

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Then we'll sync up 
with that audible breath.

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As we inhale, halfway lift.

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And exhale, fold.

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Inhale, root 
down through the feet.

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Inhale, reach for the sky.

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All the way up you go.

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And exhale, rain it back down
all the way, forward fold.

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Big inhale lifts you up halfway.

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Pull the elbows back.

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Open up through the chest.

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Exhale, soften and bow.

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This time plant the palms,
step it right back to Plank.

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Inhale, shift 
forward on the toes.

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Exhale, belly to Cobra 
or Chaturanga to Up Dog.

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Use your inhale to open, 
find buoyancy.

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And your exhale to contract, 
Downward Facing Dog.

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Walk the feet 
together here arch to arch.

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Press away from your yoga mat.

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Lift your hip 
creases up towards the sky.

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Inhale, right leg up high.

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Exhale, knee to nose.

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Inhale, right leg up high.

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Syncing up with the breath.

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Exhale, knee to nose.

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Claw into the fingerprints.

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Inhale, lift the 
right leg up high.

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And exhale, knee to nose.

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Step the right foot up.

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Back knee lowered or lifted.

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Inhale, loop the shoulders, 
open the chest.

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Reach the left heel back.

256
00:12:31,484 --> 00:12:33,319
Exhale, plant the palms.

257
00:12:33,319 --> 00:12:36,389
Step the right toes back or
maybe you work with Eka Pada,

258
00:12:36,389 --> 00:12:38,157
a one-legged vinyasa here.

259
00:12:38,157 --> 00:12:39,859
Moving with your breath.

260
00:12:39,859 --> 00:12:42,695
Inhale to open your heart.

261
00:12:42,695 --> 00:12:44,864
And exhale, Downward Facing Dog.

262
00:12:44,864 --> 00:12:47,300
Stick with me, big breath in.

263
00:12:48,468 --> 00:12:50,203
Walk the feet together.

264
00:12:50,203 --> 00:12:53,673
Big breath out as 
you drop the heels.

265
00:12:53,673 --> 00:12:55,541
They don't have to 
come close to the mat,

266
00:12:55,541 --> 00:12:57,243
just the 
intention of reaching back

267
00:12:57,243 --> 00:12:58,878
through the back of the leg.

268
00:12:58,878 --> 00:13:01,881
Inhale, lift the 
left leg up high.

269
00:13:01,881 --> 00:13:03,650
Exhale, knee to nose.

270
00:13:05,418 --> 00:13:08,921
Inhale, lifting up 
from the left inner thigh.

271
00:13:08,921 --> 00:13:12,725
Exhale, knee to nose, 
moving with the breath.

272
00:13:12,725 --> 00:13:15,862
Inhale, left leg 
up high, last time.

273
00:13:15,862 --> 00:13:17,063
Exhale, knee to nose.

274
00:13:17,063 --> 00:13:19,465
Really round through the
spine, empty, empty, empty out.

275
00:13:19,465 --> 00:13:23,903
Draw you abdominals up 
and in, and then step it up.

276
00:13:23,903 --> 00:13:25,405
Beautiful, loop the shoulders.

277
00:13:25,405 --> 00:13:27,607
Inhale, smile, open the chest.

278
00:13:27,607 --> 00:13:28,474
Big stretch.

279
00:13:28,474 --> 00:13:31,644
Full body experience, 
look forward.

280
00:13:31,644 --> 00:13:32,945
Then exhale, plant the palms.

281
00:13:32,945 --> 00:13:34,147
Move through your flow.

282
00:13:34,147 --> 00:13:35,415
Synchronize with your breath.

283
00:13:35,415 --> 00:13:37,417
Maybe you do one-legged.

284
00:13:38,418 --> 00:13:41,187
Inhale to open the chest.

285
00:13:41,187 --> 00:13:43,056
Exhale takes you to Down Dog.

286
00:13:43,056 --> 00:13:46,526
Take a wide Down Dog 
this time, toes wide.

287
00:13:47,527 --> 00:13:49,128
Toes turn in slightly.

288
00:13:49,128 --> 00:13:52,432
Maybe you take 
the hands out wide.

289
00:13:52,432 --> 00:13:54,667
Shake the head loose.

290
00:13:54,667 --> 00:13:57,470
Find that nice, audible breath.

291
00:13:57,470 --> 00:14:00,807
(exhaling and inhaling)

292
00:14:04,510 --> 00:14:07,413
Beautiful, and then 
walk the toes back in line,

293
00:14:07,413 --> 00:14:09,115
hands back in line.

294
00:14:09,115 --> 00:14:11,150
Inhale, we'll look forward.

295
00:14:11,150 --> 00:14:14,887
And exhale to make 
your way to the top.

296
00:14:14,887 --> 00:14:18,491
Inhale, halfway lift, 
find length.

297
00:14:18,491 --> 00:14:21,000
Exhale to soften and bow.

298
00:14:22,862 --> 00:14:24,097
Press into your feet.

299
00:14:24,097 --> 00:14:26,265
Inhale, reach for the sky.

300
00:14:27,734 --> 00:14:31,738
And this time, 
exhale, hands to heart.

301
00:14:31,738 --> 00:14:34,874
Soften your gaze 
downward or close your eyes

302
00:14:34,874 --> 00:14:37,613
if you feel comfortable, 
observe your body,

303
00:14:37,613 --> 00:14:39,502
observe your breath.

304
00:14:41,581 --> 00:14:44,016
And find a little peace here.

305
00:14:46,919 --> 00:14:48,357
Presence.

306
00:14:51,257 --> 00:14:53,726
Keep a gentle 
lift in your heart.

307
00:14:53,726 --> 00:14:56,462
Syncing up with 
that heart space.

308
00:14:57,463 --> 00:15:00,533
Oh, it's so hard not 
to sing NSYNC right now.

309
00:15:00,533 --> 00:15:04,704
♫ You're tearin' up my 
heart when I'm with you

310
00:15:11,978 --> 00:15:16,149
♫ 'Cause when we 
are apart I see it too

311
00:15:18,084 --> 00:15:20,419
Release the fingertips down.

312
00:15:21,487 --> 00:15:24,490
And we'll come to, you can
stand in the middle of your mat,

313
00:15:24,490 --> 00:15:28,494
but we'll come to just 
stand feet arch to arch.

314
00:15:30,496 --> 00:15:33,132
So we sync up with 
the vinyasa, right,

315
00:15:33,132 --> 00:15:36,569
we use the tools of the vinyasa
to move with the breath,

316
00:15:36,569 --> 00:15:37,970
to move with intention.

317
00:15:37,970 --> 00:15:41,607
Now let's see if we can put
that same sort of attention,

318
00:15:41,607 --> 00:15:45,878
of syncing and synchronization
into a balancing posture,

319
00:15:45,878 --> 00:15:47,847
so we'll bring 
the feet together,

320
00:15:47,847 --> 00:15:50,116
create a nice, strong base.

321
00:15:51,651 --> 00:15:53,052
Sorry about the NSYNC moment.

322
00:15:53,052 --> 00:15:54,620
It was a little off 
key too, I'm ashamed.

323
00:15:54,620 --> 00:15:57,523
My voice teacher 
would not like that.

324
00:15:57,523 --> 00:15:58,491
We're keepin' it real.

325
00:15:58,491 --> 00:16:00,927
So squeezing into the midline.

326
00:16:00,927 --> 00:16:03,029
Find that lift up 
through the heart,

327
00:16:03,029 --> 00:16:04,597
and then bring the 
palms back together

328
00:16:04,597 --> 00:16:06,432
if they aren't already there,
just as a little reminder

329
00:16:06,432 --> 00:16:09,435
to lift the 
sternum up to the thumbs.

330
00:16:09,435 --> 00:16:11,838
And again, we're not 
grasping for straws here.

331
00:16:11,838 --> 00:16:15,241
We're present and we're syncing
up with the now, what is.

332
00:16:15,241 --> 00:16:17,009
So, before you 
catch your right knee,

333
00:16:17,009 --> 00:16:21,940
just slowly peel the 
right knee up and work there.

334
00:16:27,353 --> 00:16:28,988
And remember, 
it's all connected.

335
00:16:28,988 --> 00:16:31,224
When you're ready, 
you might grab the right knee

336
00:16:31,224 --> 00:16:35,094
or right ankle, rather, 
and open up that hip.

337
00:16:35,094 --> 00:16:37,263
Now, we're gonna bring 
the right heel all the way up

338
00:16:37,263 --> 00:16:39,866
to the midline here, 
or below the knee,

339
00:16:39,866 --> 00:16:41,767
or keep the toes on the ground,

340
00:16:41,767 --> 00:16:44,337
and we're gonna still work
on opening up through the hip

341
00:16:44,337 --> 00:16:46,906
and finding that lift 
up through the front body,

342
00:16:46,906 --> 00:16:48,641
and that grounding 
through the back body

343
00:16:48,641 --> 00:16:52,245
as a way of kind of syncing
up these two opposing forces

344
00:16:52,245 --> 00:16:54,547
that we've been playing with.

345
00:16:54,547 --> 00:16:57,133
And,

346
00:16:57,133 --> 00:17:00,149
that our hatha yoga practice

347
00:17:00,149 --> 00:17:04,656
asks us to examine.

348
00:17:04,656 --> 00:17:07,560
So, if your foot is 
pressing up against the thigh,

349
00:17:07,560 --> 00:17:09,795
most people do know this, 
but see if you can

350
00:17:09,795 --> 00:17:13,299
really work with 
this idea of pressing back

351
00:17:13,299 --> 00:17:16,602
with the left inner thigh 
and finding that lift,

352
00:17:16,602 --> 00:17:18,003
that support from 
within that you've been

353
00:17:18,003 --> 00:17:19,839
working on this week.

354
00:17:19,839 --> 00:17:21,406
Lifting up through 
the armpit chest.

355
00:17:21,406 --> 00:17:23,376
If you want to take a 
variation here, please do,

356
00:17:23,376 --> 00:17:25,377
but move with your breath.

357
00:17:25,377 --> 00:17:27,880
Inhale to find expansion.

358
00:17:27,880 --> 00:17:30,383
Exhale to contract and ground.

359
00:17:32,785 --> 00:17:34,620
We're not 
gripping in the toes here.

360
00:17:34,620 --> 00:17:35,788
Soft and easy.

361
00:17:46,132 --> 00:17:48,768
Beautiful, take one more breath.

362
00:17:51,804 --> 00:17:55,541
And then exhale, 
release hands to heart.

363
00:17:55,541 --> 00:17:58,144
Bring the right knee 
all the way up to the chest

364
00:17:58,144 --> 00:18:01,480
for a standing 
one-legged Tadasana here.

365
00:18:02,448 --> 00:18:04,250
Now check it out, 
we're gonna inhale,

366
00:18:04,250 --> 00:18:05,851
kick the right foot back.

367
00:18:05,851 --> 00:18:08,487
So don't worry about 
Warrior III or Superman,

368
00:18:08,487 --> 00:18:10,323
just work with the 
sensations of the breath.

369
00:18:10,323 --> 00:18:12,091
So we inhale, kick it back.

370
00:18:12,091 --> 00:18:14,293
Keep the right toes down.

371
00:18:14,293 --> 00:18:16,562
So you use the 
inhale to find expansion,

372
00:18:16,562 --> 00:18:18,931
and then exhale, 
draw the navel in,

373
00:18:18,931 --> 00:18:22,034
draw the right 
knee back to the chest.

374
00:18:22,034 --> 00:18:22,868
Yes.

375
00:18:22,868 --> 00:18:24,136
Inhale, expand.

376
00:18:27,406 --> 00:18:31,777
And exhale, draw it back in and
really find that engagement.

377
00:18:31,777 --> 00:18:32,912
(exhaling breath)

378
00:18:32,912 --> 00:18:35,915
Beautiful, and one 
more time, inhale to expand.

379
00:18:35,915 --> 00:18:38,918
Find length in Cat-Cow here.

380
00:18:38,918 --> 00:18:43,356
And then exhale, rounding 
through, squeeze and lift.

381
00:18:43,356 --> 00:18:45,191
Beautiful, 
place the right foot down.

382
00:18:45,191 --> 00:18:47,126
Shake it off if you need to.

383
00:18:47,126 --> 00:18:51,297
And when you're ready, 
we'll take it to the other side.

384
00:18:52,632 --> 00:18:56,202
So, we'll go ahead and 
turn to the side for this one.

385
00:18:56,202 --> 00:18:59,338
So when you're ready, 
lifting that left knee up

386
00:18:59,338 --> 00:19:02,842
without catching it, 
finding that connect.

387
00:19:04,710 --> 00:19:08,447
Noticing what needs to come, 
what needs to sync up,

388
00:19:08,447 --> 00:19:11,717
what is feeling detached, 
what needs to come along

389
00:19:11,717 --> 00:19:14,754
for the ride, 
what muscles, what sensations,

390
00:19:14,754 --> 00:19:17,753
what subtle energy 
needs to say yes

391
00:19:17,753 --> 00:19:20,459
in order to lift 
this knee up with ease.

392
00:19:22,695 --> 00:19:24,597
Or with thoughtfulness.

393
00:19:26,132 --> 00:19:28,000
When you're ready, maybe you
come into your Tree Pose,

394
00:19:28,000 --> 00:19:29,835
so often, especially 
in our public classes,

395
00:19:29,835 --> 00:19:32,838
they move so swiftly that 
it's like, okay, Tree Pose,

396
00:19:32,838 --> 00:19:35,007
you're like, and then you
just hold there and grip there

397
00:19:35,007 --> 00:19:39,111
and pray that you 
stay there 'til it ends.

398
00:19:39,111 --> 00:19:40,680
Nah. Nah, nah, nah.

399
00:19:40,680 --> 00:19:41,914
(laughs)

400
00:19:41,914 --> 00:19:43,683
Let's play here.

401
00:19:43,683 --> 00:19:45,684
A little different approach.

402
00:19:45,684 --> 00:19:46,786
Just playing.

403
00:19:51,657 --> 00:19:54,026
So if the foot 
is above the knee,

404
00:19:54,026 --> 00:19:56,729
use your right inner thigh 
to press back, back, back,

405
00:19:56,729 --> 00:19:59,098
back, back into the midline.

406
00:19:59,098 --> 00:20:01,967
We, of course, roll out through
the top of the left thigh,

407
00:20:01,967 --> 00:20:03,836
lengthen that tailbone down.

408
00:20:03,836 --> 00:20:05,871
And synchronize 
with your breath here

409
00:20:05,871 --> 00:20:08,808
as you inhale to find expansion.

410
00:20:08,808 --> 00:20:11,610
And then you 
exhale to draw in navel,

411
00:20:11,610 --> 00:20:13,546
abdominal wall engages.

412
00:20:15,181 --> 00:20:17,883
And then you have a couple
moments here to just be yourself

413
00:20:17,883 --> 00:20:21,821
and really just 
notice what's going on today.

414
00:20:21,821 --> 00:20:24,256
Maybe you are a swaying tree.

415
00:20:25,825 --> 00:20:28,494
Maybe you are a frustrated tree.

416
00:20:30,930 --> 00:20:34,667
Maybe your tree is
throwin' up Wu-Tang today.

417
00:20:36,068 --> 00:20:38,876
So just explore

418
00:20:38,876 --> 00:20:43,206
and use that
audible breath to stay present

419
00:20:44,911 --> 00:20:46,779
with the sensations.

420
00:20:49,415 --> 00:20:52,785
I feel like through 
finding this idea of syncing up

421
00:20:52,785 --> 00:20:55,554
with where you are 
each day in your body,

422
00:20:55,554 --> 00:20:59,258
that is really the 
way that we find peace.

423
00:20:59,258 --> 00:21:00,392
(laughs)

424
00:21:00,392 --> 00:21:03,329
That reality of inner peace
and that strength from within,

425
00:21:03,329 --> 00:21:06,999
it's really not from 
checkin' off the poses.

426
00:21:08,601 --> 00:21:10,536
Alright, one more breath.

427
00:21:10,536 --> 00:21:12,505
Use an exhale to 
bring the hands to the heart

428
00:21:12,505 --> 00:21:14,006
even if you're standing there, 
you already thought

429
00:21:14,006 --> 00:21:16,575
of the pose, rock on, 
bring the hands to the heart

430
00:21:16,575 --> 00:21:19,645
and everyone come to a
standing one-legged Tadasana,

431
00:21:19,645 --> 00:21:23,415
lifting left knee 
up towards the chest.

432
00:21:23,415 --> 00:21:27,086
So, let's move 
from the breath, okay,

433
00:21:27,086 --> 00:21:30,689
the body is moving 
because the breath is moving it,

434
00:21:30,689 --> 00:21:33,659
so we'll inhale, 
feel that expansion, imagine it.

435
00:21:33,659 --> 00:21:35,361
Even if you can't feel it, 
maybe you can use your

436
00:21:35,361 --> 00:21:38,164
creative brain to imagine
this expansion in the lungs.

437
00:21:38,164 --> 00:21:40,432
Press away from 
your standing leg.

438
00:21:40,432 --> 00:21:43,569
And then use the exhale to
draw the navel to the spine,

439
00:21:43,569 --> 00:21:45,671
keep pressing into your 
standing leg as you kick

440
00:21:45,671 --> 00:21:48,040
the left foot back.

441
00:21:48,040 --> 00:21:49,308
Left toes to the ground.

442
00:21:49,308 --> 00:21:50,743
Lift your left inner thigh.

443
00:21:50,743 --> 00:21:52,444
Draw it in.

444
00:21:52,444 --> 00:21:55,214
Beautiful, inhale, standing
one-legged Tadasana.

445
00:21:55,214 --> 00:21:58,851
Inhale, find expansion, 
a buoyant balloon of a breath.

446
00:21:58,851 --> 00:21:59,785
Squeeze and lift.

447
00:21:59,785 --> 00:22:02,221
And then exhale, 
draw the navel in.

448
00:22:02,221 --> 00:22:05,925
Abdominal wall contracts as
you breathe out, out, out,

449
00:22:05,925 --> 00:22:09,261
empty, empty, 
kick it back, find length.

450
00:22:10,896 --> 00:22:12,965
And then one more time, inhale,

451
00:22:12,965 --> 00:22:14,233
press into your foundation.

452
00:22:14,233 --> 00:22:16,068
Don't grip in the toes, 
we got this.

453
00:22:16,068 --> 00:22:18,237
Move with the breath, expansion.

454
00:22:18,237 --> 00:22:20,139
All four sides of 
the torso filling out

455
00:22:20,139 --> 00:22:22,141
with your big, beautiful inhale.

456
00:22:22,141 --> 00:22:26,478
And then exhale, 
kick it back, nice and slow.

457
00:22:26,478 --> 00:22:29,248
Finding that 
support from within.

458
00:22:31,383 --> 00:22:34,954
Beautiful, bring it back, 
squeeze and lift.

459
00:22:36,188 --> 00:22:38,857
And exhale, release, 
shake it off if you need to

460
00:22:38,857 --> 00:22:42,361
or bring the feet together, 
close your eyes.

461
00:22:42,361 --> 00:22:44,363
And notice how you feel.

462
00:22:57,076 --> 00:23:00,346
Such a rich practice to 
be able to carve out the time

463
00:23:00,346 --> 00:23:04,917
to really sync up with 
the breath and allow the space

464
00:23:04,917 --> 00:23:09,581
for the mind, 
the body and the soul

465
00:23:09,581 --> 00:23:12,791
to come together.

466
00:23:12,791 --> 00:23:15,928
Take a deep breath in, 
reach for the sky.

467
00:23:15,928 --> 00:23:18,597
Last time, exhale, rain it down.

468
00:23:20,299 --> 00:23:24,470
Big inhale lifts you up halfway,
take your time, breathe.

469
00:23:25,771 --> 00:23:29,942
And then use your exhale 
to drape all the way down.

470
00:23:32,711 --> 00:23:35,247
Beautiful, bend the knees, 
plant the palms,

471
00:23:35,247 --> 00:23:38,851
step it back to 
Plank, big inhale.

472
00:23:38,851 --> 00:23:41,954
Exhale to lower, 
belly or Chaturanga.

473
00:23:43,522 --> 00:23:45,324
Inhale, Upward Facing Dog.

474
00:23:45,324 --> 00:23:46,904
Take your time.

475
00:23:49,395 --> 00:23:52,364
And exhale, Down Dog just
for one breath, you got this.

476
00:23:52,364 --> 00:23:54,400
Hips up high, really 
lift from the hip creases.

477
00:23:54,400 --> 00:23:55,968
Press away from your yoga mat.

478
00:23:55,968 --> 00:23:57,636
Find length.

479
00:23:57,636 --> 00:23:59,545
Inhale in.

480
00:23:59,545 --> 00:24:01,941
Exhale, 
lion's breath, tongue out.

481
00:24:01,941 --> 00:24:05,311
(exhaling breath)

482
00:24:05,311 --> 00:24:06,378
Alright, let's do one more.

483
00:24:06,378 --> 00:24:07,212
Inhale in.

484
00:24:08,914 --> 00:24:11,050
And really practice 
that abdominal wall,

485
00:24:11,050 --> 00:24:13,152
contracting in 
as you breathe out.

486
00:24:13,152 --> 00:24:15,854
(exhaling breath)

487
00:24:15,854 --> 00:24:17,022
So good for the body.

488
00:24:17,022 --> 00:24:19,425
Slowly lower the knees down.

489
00:24:19,425 --> 00:24:21,593
Swing them on to one side.

490
00:24:23,095 --> 00:24:27,299
And we'll come to a
nice cross-legged seat.

491
00:24:27,299 --> 00:24:31,470
♫ You're tearin' up my 
heart when I'm with you

492
00:24:32,371 --> 00:24:33,539
That's better.

493
00:24:35,908 --> 00:24:37,209
Perfectionist.

494
00:24:37,209 --> 00:24:40,612
It's the opposite of 
what I'm teaching here.

495
00:24:40,612 --> 00:24:42,314
Sit up nice and tall.

496
00:24:42,314 --> 00:24:44,016
Head over heart, 
heart over pelvis.

497
00:24:44,016 --> 00:24:46,385
Nice and easy, 
so moving with the breath,

498
00:24:46,385 --> 00:24:48,354
inhale to center.

499
00:24:48,354 --> 00:24:50,656
Exhale, gentle 
twist to the left.

500
00:24:50,656 --> 00:24:54,693
So, no forcing, 
maneuvering, manhandling,

501
00:24:54,693 --> 00:24:57,529
or female-handling, 
soft and easy.

502
00:24:59,598 --> 00:25:01,767
'Kay, then inhale to center.

503
00:25:01,767 --> 00:25:05,003
And exhale, 
soft and easy to the right.

504
00:25:06,238 --> 00:25:08,273
Inhale to center.

505
00:25:08,273 --> 00:25:10,109
So use the inhale 
to find that expansion.

506
00:25:10,109 --> 00:25:12,678
Then exhale, draw the navel in.

507
00:25:13,579 --> 00:25:15,881
Inhale to find expansion.

508
00:25:15,881 --> 00:25:17,282
Exhale to the right.

509
00:25:17,282 --> 00:25:18,183
Draw it in.

510
00:25:19,685 --> 00:25:22,654
Inhale, lift and lengthen.

511
00:25:22,654 --> 00:25:24,468
Exhale, twist.

512
00:25:26,225 --> 00:25:28,427
Inhale to center.

513
00:25:28,427 --> 00:25:30,396
Last time to the right, twist.

514
00:25:30,396 --> 00:25:31,363
So you gotta 
play with the breath.

515
00:25:31,363 --> 00:25:33,465
And this would be a 
great practice to repeat,

516
00:25:33,465 --> 00:25:34,266
to work with that.

517
00:25:34,266 --> 00:25:35,968
I mean we wanna continue 
to work with that breath,

518
00:25:35,968 --> 00:25:37,770
but really, 
really good, really great

519
00:25:37,770 --> 00:25:40,105
if you want to 
grow your asana practice

520
00:25:40,105 --> 00:25:42,508
in a way that is awesome.

521
00:25:42,508 --> 00:25:46,712
Okay, send the legs out 
as wide as your yoga mat.

522
00:25:46,712 --> 00:25:48,580
Reach the right 
fingertips up high.

523
00:25:48,580 --> 00:25:51,049
Think up and over, so imagine
you had a big beach ball

524
00:25:51,049 --> 00:25:53,485
in front of you, so 
you're gonna reach up

525
00:25:53,485 --> 00:25:55,587
and dive over to 
grab either the outer edge

526
00:25:55,587 --> 00:25:59,925
of the left foot or the 
outer edge of your left leg.

527
00:25:59,925 --> 00:26:02,127
Then left fingertips are 
gonna reach towards the back

528
00:26:02,127 --> 00:26:04,496
edge of your mat or 
to the small of your back.

529
00:26:04,496 --> 00:26:09,001
As you breathe in, 
tug the right hip crease back.

530
00:26:09,001 --> 00:26:11,904
Take one more 
big inhale to expand.

531
00:26:11,904 --> 00:26:14,540
And exhale to draw 
the abdominal wall in.

532
00:26:14,540 --> 00:26:16,241
Really empty it out, 
empty it out so much

533
00:26:16,241 --> 00:26:18,744
that you're like uh, 
uh-uh, uh, uh.

534
00:26:18,744 --> 00:26:20,345
Beautiful, then release.

535
00:26:20,345 --> 00:26:23,182
Left fingertips reach 
up high, create length.

536
00:26:23,182 --> 00:26:26,118
Then think up and over, 
create space as you reach

537
00:26:26,118 --> 00:26:27,553
the outer edge of the right foot

538
00:26:27,553 --> 00:26:30,055
or the outer edge of your leg.

539
00:26:32,157 --> 00:26:35,394
Then send the right 
fingertips all the way back

540
00:26:35,394 --> 00:26:38,831
or to the small of your back
and play with your breath.

541
00:26:38,831 --> 00:26:39,898
Tug the left hip crease in,

542
00:26:39,898 --> 00:26:41,433
so if your left foot's 
going way forward,

543
00:26:41,433 --> 00:26:44,803
you need to tug 
that left hip crease in.

544
00:26:44,803 --> 00:26:46,038
Full body experience.

545
00:26:46,038 --> 00:26:49,374
Inhale, find 
that buoyant breath.

546
00:26:49,374 --> 00:26:51,610
Exhale, empty it 
all out, so much so

547
00:26:51,610 --> 00:26:55,414
that you're like 
(exhaling breath).

548
00:26:55,414 --> 00:26:56,615
Yes.

549
00:26:56,615 --> 00:26:59,028
Inhale, all the way up,

550
00:26:59,028 --> 00:27:02,453
and exhale, come to your back.

551
00:27:05,357 --> 00:27:07,793
Hug the knees into the chest.

552
00:27:08,727 --> 00:27:09,962
Rock gently side-to-side.

553
00:27:09,962 --> 00:27:12,664
Give yourself a little massage.

554
00:27:12,664 --> 00:27:14,900
Then take the palms to the knees

555
00:27:14,900 --> 00:27:18,337
and we're just 
gonna draw circles one way

556
00:27:18,337 --> 00:27:19,171
and then the other.

557
00:27:19,171 --> 00:27:23,242
You can start to 
relax your upper body.

558
00:27:23,242 --> 00:27:25,377
Relax your shoulders.

559
00:27:25,377 --> 00:27:27,379
Keep the feet soft here.

560
00:27:30,682 --> 00:27:33,519
Moving one way 
and then the other.

561
00:27:37,623 --> 00:27:40,225
And then send the legs up high.

562
00:27:40,225 --> 00:27:41,793
Interlace the fingertips.

563
00:27:41,793 --> 00:27:43,262
Ending with some 
core strengthening.

564
00:27:43,262 --> 00:27:45,330
Extend the thumbs.

565
00:27:45,330 --> 00:27:46,765
And so if you're 
not into this today,

566
00:27:46,765 --> 00:27:48,033
you can just work here letting

567
00:27:48,033 --> 00:27:49,835
the blood flow 
opposite direction,

568
00:27:49,835 --> 00:27:51,169
more restorative, 
and use your thumbs

569
00:27:51,169 --> 00:27:53,205
to give yourself a neck massage.

570
00:27:53,205 --> 00:27:55,073
Otherwise, big inhale in.

571
00:27:55,073 --> 00:27:56,875
So the reason we're 
doing this is to practice

572
00:27:56,875 --> 00:27:57,809
the power of the breath.

573
00:27:57,809 --> 00:27:59,912
Use the inhale 
to find expansion.

574
00:27:59,912 --> 00:28:03,448
Use the exhale to bring 
that lower back super flush

575
00:28:03,448 --> 00:28:06,385
with the mat, to squeeze 
the tailbone up and lift.

576
00:28:06,385 --> 00:28:10,122
Empty out by drawing all the
muscles of the abdominal wall,

577
00:28:10,122 --> 00:28:12,324
and then the energetic body in.

578
00:28:12,324 --> 00:28:16,461
So draw your center, 
your navel down, down, down.

579
00:28:16,461 --> 00:28:18,363
Lift the head, the 
neck, the shoulders.

580
00:28:18,363 --> 00:28:20,966
Take another deep breath in.

581
00:28:20,966 --> 00:28:24,303
Then exhale, 
lower the right leg down.

582
00:28:24,303 --> 00:28:25,754
Inhale, lift.

583
00:28:26,538 --> 00:28:27,706
Exhale, lower the left.

584
00:28:27,706 --> 00:28:31,843
So your gaze is up and slightly
back towards your third eye.

585
00:28:31,843 --> 00:28:35,180
And then moving back and forth, 
finding that scissoring.

586
00:28:35,180 --> 00:28:37,749
If you want more of a challenge,
you can lower both legs

587
00:28:37,749 --> 00:28:41,320
down as long as you can,
until the lower back comes up,

588
00:28:41,320 --> 00:28:44,089
and then lifting 
both feet up together.

589
00:28:44,089 --> 00:28:47,570
So working here mindfully,

590
00:28:47,570 --> 00:28:49,805
keeping the elbows wide.

591
00:28:52,998 --> 00:28:55,400
Nice energy through the toes.

592
00:28:59,638 --> 00:29:03,809
And then we'll even it 
out here, doing awesome.

593
00:29:03,809 --> 00:29:08,580
So really playing with 
that tailbone lifting up.

594
00:29:08,580 --> 00:29:12,718
And on the exhale, hugging the
lower ribs down, down, down.

595
00:29:12,718 --> 00:29:15,971
Great. Release, everyone 
bring the feet to the ground.

596
00:29:15,971 --> 00:29:17,623
Open the knees wide.

597
00:29:17,623 --> 00:29:21,126
So the arms and the 
legs now mirror each other

598
00:29:21,126 --> 00:29:25,697
and the lower back is 
lifted from your yoga mat.

599
00:29:25,697 --> 00:29:26,765
Awesome work.

600
00:29:28,033 --> 00:29:31,269
Deep breath in through the nose.

601
00:29:31,269 --> 00:29:33,739
And let's do some 
little horsey lips here,

602
00:29:33,739 --> 00:29:34,773
just shake it off.

603
00:29:34,773 --> 00:29:37,776
(lips sputtering)

604
00:29:37,776 --> 00:29:38,777
Don't be shy.

605
00:29:38,777 --> 00:29:40,612
I know half of you 
didn't do it with me,

606
00:29:40,612 --> 00:29:42,360
so let's do it now.
Inhale in.

607
00:29:43,849 --> 00:29:45,163
And exhale.

608
00:29:45,817 --> 00:29:48,654
(lips sputtering)

609
00:29:50,055 --> 00:29:51,590
Fabulous, release the arms.

610
00:29:51,590 --> 00:29:52,624
Bring them at your sides.

611
00:29:52,624 --> 00:29:56,294
You might stay here in 
reclined Cobbler's Pose

612
00:29:56,294 --> 00:30:00,198
or you might begin to 
extend the legs out long.

613
00:30:01,099 --> 00:30:04,903
Let your breath now 
return to its natural rhythm,

614
00:30:04,903 --> 00:30:07,277
its natural ebb and flow.

615
00:30:09,174 --> 00:30:12,511
And feel the weight of your
body grow really heavy here

616
00:30:12,511 --> 00:30:15,766
now syncing up

617
00:30:15,766 --> 00:30:18,016
with this earth element,

618
00:30:18,016 --> 00:30:22,087
the ground, the surrender, 
as you begin to relax.

619
00:30:25,590 --> 00:30:29,761
And honor

620
00:30:29,761 --> 00:30:33,682
your body, your mind,

621
00:30:33,682 --> 00:30:38,043
and your breath as one.

622
00:30:44,476 --> 00:30:45,744
Awesome work.

623
00:30:45,744 --> 00:30:47,713
Way to show up for yourself.

624
00:30:47,713 --> 00:30:48,613
Killin' it.

625
00:30:48,613 --> 00:30:50,482
I'll see you tomorrow.

626
00:30:50,482 --> 00:30:52,117
Namaste.

627
00:30:52,117 --> 00:30:56,288
(lively, chiming 
orchestral music)