- What's up everyone?

Welcome to Revolution Yoga.

It's day 12.

You're doing awesome.

Today is a swift 
and strong practice

that's gonna 
guide us to be in sync,

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

and let's come into the now.

Let's get started.

(lively orchestral music)

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

using the flow of Cat-Cow

to synchronize with our breath

and to tune in.

So take your time getting there,

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

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

And on your 
exhale you round through.

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

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

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

but you can also 
consider today's sync practice

an opportunity 
to synchronize

or become more 
receptive to synchronicity.

Warming up the spine.

Since we're moving in 
sun salutations today,

we'll definitely want 
to take a moment here

to really warm 
up through the spine

but also connect to the breath.

And one thing to consider 
is really using the inhale

to find buoyancy, 
a lift, and the exhale

to find a grounding 
or a contraction,

squeezing the 
abdominals as you empty out.

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

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

in a supportive way.

And when you feel 
pretty good, evened out here,

make your way to 
Downward Facing Dog.

Curl the toes under.

Move thoughtfully, lovingly.

Start to deepen your breath.

Take your dog for a little walk.

Hips up high.

Find your alignment.

Align with what feels good.

Stay present.

And then, for 
those who are willing,

this might be a 
bit cheesy for most,

but whatever this means to you,

see if you can just 
sync up with the now.

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

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

Then make your way 
to the top of your mat,

a nice Forward Fold.

Uttanasana.

Take a couple moments here.

Whoa, I had a oxygen bubble.

(laughs)

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

Again, come into the now.

Sync up to the now.

Snuggle up to the 
now with your breath.

Honor where you are today,

so we take all 
the practices thus far

and we bring 'em 
into this present moment,

and we're gonna explore 
today with the sun salutation

variations, 
moving with the breath.

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

When you get there, 
pause and continue to breathe

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

engaging the upper abs, 
hugging the lower ribs in.

Draw the navel up.

Pull the elbows back, 
shoulders back,

find more length in the neck.

Then take one 
more deep breath in.

Find a buoyancy on the inhale,

and then again, use the 
exhale to really empty out

as you fold down.

Beautiful.

Slowly roll it up.

Stack it, sync it.

Rise up strong.

Lift your heart, 
lengthen through the crown.

Relax your shoulders.

Find places to lift, 
places to ground.

Now big breath.

As you lift your heart, 
find buoyancy, expansion,

fill the lungs with air.

Then on the exhale, 
really empty out,

engage the abdominals, 
squeeze and contract,

hug the lower ribs in.

Again, big breath in.

Fill it up.

Find expansion.

Open your heart.

And then exhale, 
draw the navel in.

Squeeze the 
abdominal wall, contract.

Notice if the 
tailbone's going out here.

Remember what 
we've been working on,

finding that length, 
that grounding here

as you lift up 
through the heart.

Fabulous.

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

and you'll just grab 
opposite elbows here.

And then try to maintain this
connection of your center,

navel drawing in, and 
the tailbone lengthening down

as you pull the elbows back.

Breathe deep here.

Soften through 
the skin of the face.

Make sure you're 
not creating or holding

any tension anywhere, so 
sometimes we create tension

and we don't even realize,

so use the power of the 
breath and your awareness

to find places to soften, 
places to ground,

and then use your 
inhale to find expansion,

to lift your heart, 
your chest even more.

Take one more deep breath in.

Then exhale, release.

Opposite arm, so 
we'll just reverse the clasp

and then inhale one 
more time, opening up,

hugging the lower ribs in,
lengthening the tailbone down,

grounding through the feet.

Make sure you're not 
gripping in the toes.

Big inhale to find buoyancy.

Fill the lungs with air, 
max capacity here.

Pull the elbows back gently.

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

tailbone lengthens down.

Awesome, inhale to reach up.

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

Big inhale lifts you up halfway.

Find that length.

Tailbone reaches back.

Crown reaches forward.

And exhale to soften and bow.

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

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

Back knee lowered or lifted.

Inhale, loop the shoulders, 
open the chest.

Again, use the inhale to 
find expansion, buoyancy,

and then the exhale to contract.

Draw the navel to the spine.

Plant the palms.

Step the left 
toes back to Plank.

Again, big inhale 
to find expansion.

Lift up between 
the shoulder blades,

so your heart space is pressing
up towards the ceiling.

Then exhale to lower the knees.

Keep this line in 
the spine nice and long.

Hug the elbows 
into the side body.

Inhale in.

Find length.

Exhale, lower all the 
way down to the belly.

Release the feet.

Inhale, Cobra, open the chest.

Again, inhale to find buoyancy.

Exhale to contract.

Chin draws in.

Curl the toes under.

Inhale, find buoyancy, Plank.

Exhale, Downward Facing Dog.

Deep breath in here.

Long breath out 
through the nose.

Gorgeous.

Step the right foot up.

Back knee lowered or lifted.

Inhale, open the chest.

Find a buoyancy here.

Exhale, draw the chin in.

Plant the palms, step it back.

Inhale.

Press away from your yoga mat.

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

Inhale, 
open the chest, the heart,

press into your foundation.

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

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

Take a deep breath in.

Long breath out.

Inhale to look forward.

Exhale to step to the top.

Inhale, halfway lift.

Find length.

Exhale, soften and bow.

Inhale, bend the knees, 
reach for the sky,

careful not to grip in the toes.

And exhale, down you go.

Inhale, halfway lift.

Exhale, moving 
with the breath, fold.

Beautiful, inhale, 
fingertips to the mat.

Step the right foot back.

Find your foundation.

Breathe out.

Inhale, open the chest, 
look forward.

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

Big inhale in.

Exhale, belly to Cobra or

Chaturanga to 
Upward Facing Down.

Take the inhale 
to open your chest.

And then exhale, 
Downward Facing Dog.

Big breath in.

Long breath out.

Inhale, step the right foot up.

Exhale, low lunge, ground.

Inhale, loop the shoulders, 
open the chest.

Find a buoyancy here, 
a lightness.

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

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

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

Inhale to open the chest, 
Cobra or Up Dog.

And exhale to release, 
Downward Facing Dog.

Big breath in 
when you get there.

And then on the 
exhale, empty it out.

Draw the abdominals in, in, in.

Empty it out, 
empty, empty, empty.

Beautiful, 
then inhale, look forward.

And exhale, make 
your way to the top.

Take a couple 
moments here, Forward Fold.

Tap into a more audible 
breath here best you can.

So maybe that's Ujjayi.

Maybe you let a couple 
exhales out through the mouth.

Bend the knees, maybe 
clasp the elbows again,

couple breaths, 
lighting up a more

audible breath to work with.

Then we'll sync up 
with that audible breath.

As we inhale, halfway lift.

And exhale, fold.

Inhale, root 
down through the feet.

Inhale, reach for the sky.

All the way up you go.

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

Big inhale lifts you up halfway.

Pull the elbows back.

Open up through the chest.

Exhale, soften and bow.

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

Inhale, shift 
forward on the toes.

Exhale, belly to Cobra 
or Chaturanga to Up Dog.

Use your inhale to open, 
find buoyancy.

And your exhale to contract, 
Downward Facing Dog.

Walk the feet 
together here arch to arch.

Press away from your yoga mat.

Lift your hip 
creases up towards the sky.

Inhale, right leg up high.

Exhale, knee to nose.

Inhale, right leg up high.

Syncing up with the breath.

Exhale, knee to nose.

Claw into the fingerprints.

Inhale, lift the 
right leg up high.

And exhale, knee to nose.

Step the right foot up.

Back knee lowered or lifted.

Inhale, loop the shoulders, 
open the chest.

Reach the left heel back.

Exhale, plant the palms.

Step the right toes back or
maybe you work with Eka Pada,

a one-legged vinyasa here.

Moving with your breath.

Inhale to open your heart.

And exhale, Downward Facing Dog.

Stick with me, big breath in.

Walk the feet together.

Big breath out as 
you drop the heels.

They don't have to 
come close to the mat,

just the 
intention of reaching back

through the back of the leg.

Inhale, lift the 
left leg up high.

Exhale, knee to nose.

Inhale, lifting up 
from the left inner thigh.

Exhale, knee to nose, 
moving with the breath.

Inhale, left leg 
up high, last time.

Exhale, knee to nose.

Really round through the
spine, empty, empty, empty out.

Draw you abdominals up 
and in, and then step it up.

Beautiful, loop the shoulders.

Inhale, smile, open the chest.

Big stretch.

Full body experience, 
look forward.

Then exhale, plant the palms.

Move through your flow.

Synchronize with your breath.

Maybe you do one-legged.

Inhale to open the chest.

Exhale takes you to Down Dog.

Take a wide Down Dog 
this time, toes wide.

Toes turn in slightly.

Maybe you take 
the hands out wide.

Shake the head loose.

Find that nice, audible breath.

(exhaling and inhaling)

Beautiful, and then 
walk the toes back in line,

hands back in line.

Inhale, we'll look forward.

And exhale to make 
your way to the top.

Inhale, halfway lift, 
find length.

Exhale to soften and bow.

Press into your feet.

Inhale, reach for the sky.

And this time, 
exhale, hands to heart.

Soften your gaze 
downward or close your eyes

if you feel comfortable, 
observe your body,

observe your breath.

And find a little peace here.

Presence.

Keep a gentle 
lift in your heart.

Syncing up with 
that heart space.

Oh, it's so hard not 
to sing NSYNC right now.

♫ You're tearin' up my 
heart when I'm with you

♫ 'Cause when we 
are apart I see it too

Release the fingertips down.

And we'll come to, you can
stand in the middle of your mat,

but we'll come to just 
stand feet arch to arch.

So we sync up with 
the vinyasa, right,

we use the tools of the vinyasa
to move with the breath,

to move with intention.

Now let's see if we can put
that same sort of attention,

of syncing and synchronization
into a balancing posture,

so we'll bring 
the feet together,

create a nice, strong base.

Sorry about the NSYNC moment.

It was a little off 
key too, I'm ashamed.

My voice teacher 
would not like that.

We're keepin' it real.

So squeezing into the midline.

Find that lift up 
through the heart,

and then bring the 
palms back together

if they aren't already there,
just as a little reminder

to lift the 
sternum up to the thumbs.

And again, we're not 
grasping for straws here.

We're present and we're syncing
up with the now, what is.

So, before you 
catch your right knee,

just slowly peel the 
right knee up and work there.

And remember, 
it's all connected.

When you're ready, 
you might grab the right knee

or right ankle, rather, 
and open up that hip.

Now, we're gonna bring 
the right heel all the way up

to the midline here, 
or below the knee,

or keep the toes on the ground,

and we're gonna still work
on opening up through the hip

and finding that lift 
up through the front body,

and that grounding 
through the back body

as a way of kind of syncing
up these two opposing forces

that we've been playing with.

And,

that our hatha yoga practice

asks us to examine.

So, if your foot is 
pressing up against the thigh,

most people do know this, 
but see if you can

really work with 
this idea of pressing back

with the left inner thigh 
and finding that lift,

that support from 
within that you've been

working on this week.

Lifting up through 
the armpit chest.

If you want to take a 
variation here, please do,

but move with your breath.

Inhale to find expansion.

Exhale to contract and ground.

We're not 
gripping in the toes here.

Soft and easy.

Beautiful, take one more breath.

And then exhale, 
release hands to heart.

Bring the right knee 
all the way up to the chest

for a standing 
one-legged Tadasana here.

Now check it out, 
we're gonna inhale,

kick the right foot back.

So don't worry about 
Warrior III or Superman,

just work with the 
sensations of the breath.

So we inhale, kick it back.

Keep the right toes down.

So you use the 
inhale to find expansion,

and then exhale, 
draw the navel in,

draw the right 
knee back to the chest.

Yes.

Inhale, expand.

And exhale, draw it back in and
really find that engagement.

(exhaling breath)

Beautiful, and one 
more time, inhale to expand.

Find length in Cat-Cow here.

And then exhale, rounding 
through, squeeze and lift.

Beautiful, 
place the right foot down.

Shake it off if you need to.

And when you're ready, 
we'll take it to the other side.

So, we'll go ahead and 
turn to the side for this one.

So when you're ready, 
lifting that left knee up

without catching it, 
finding that connect.

Noticing what needs to come, 
what needs to sync up,

what is feeling detached, 
what needs to come along

for the ride, 
what muscles, what sensations,

what subtle energy 
needs to say yes

in order to lift 
this knee up with ease.

Or with thoughtfulness.

When you're ready, maybe you
come into your Tree Pose,

so often, especially 
in our public classes,

they move so swiftly that 
it's like, okay, Tree Pose,

you're like, and then you
just hold there and grip there

and pray that you 
stay there 'til it ends.

Nah. Nah, nah, nah.

(laughs)

Let's play here.

A little different approach.

Just playing.

So if the foot 
is above the knee,

use your right inner thigh 
to press back, back, back,

back, back into the midline.

We, of course, roll out through
the top of the left thigh,

lengthen that tailbone down.

And synchronize 
with your breath here

as you inhale to find expansion.

And then you 
exhale to draw in navel,

abdominal wall engages.

And then you have a couple
moments here to just be yourself

and really just 
notice what's going on today.

Maybe you are a swaying tree.

Maybe you are a frustrated tree.

Maybe your tree is
throwin' up Wu-Tang today.

So just explore

and use that
audible breath to stay present

with the sensations.

I feel like through 
finding this idea of syncing up

with where you are 
each day in your body,

that is really the 
way that we find peace.

(laughs)

That reality of inner peace
and that strength from within,

it's really not from 
checkin' off the poses.

Alright, one more breath.

Use an exhale to 
bring the hands to the heart

even if you're standing there, 
you already thought

of the pose, rock on, 
bring the hands to the heart

and everyone come to a
standing one-legged Tadasana,

lifting left knee 
up towards the chest.

So, let's move 
from the breath, okay,

the body is moving 
because the breath is moving it,

so we'll inhale, 
feel that expansion, imagine it.

Even if you can't feel it, 
maybe you can use your

creative brain to imagine
this expansion in the lungs.

Press away from 
your standing leg.

And then use the exhale to
draw the navel to the spine,

keep pressing into your 
standing leg as you kick

the left foot back.

Left toes to the ground.

Lift your left inner thigh.

Draw it in.

Beautiful, inhale, standing
one-legged Tadasana.

Inhale, find expansion, 
a buoyant balloon of a breath.

Squeeze and lift.

And then exhale, 
draw the navel in.

Abdominal wall contracts as
you breathe out, out, out,

empty, empty, 
kick it back, find length.

And then one more time, inhale,

press into your foundation.

Don't grip in the toes, 
we got this.

Move with the breath, expansion.

All four sides of 
the torso filling out

with your big, beautiful inhale.

And then exhale, 
kick it back, nice and slow.

Finding that 
support from within.

Beautiful, bring it back, 
squeeze and lift.

And exhale, release, 
shake it off if you need to

or bring the feet together, 
close your eyes.

And notice how you feel.

Such a rich practice to 
be able to carve out the time

to really sync up with 
the breath and allow the space

for the mind, 
the body and the soul

to come together.

Take a deep breath in, 
reach for the sky.

Last time, exhale, rain it down.

Big inhale lifts you up halfway,
take your time, breathe.

And then use your exhale 
to drape all the way down.

Beautiful, bend the knees, 
plant the palms,

step it back to 
Plank, big inhale.

Exhale to lower, 
belly or Chaturanga.

Inhale, Upward Facing Dog.

Take your time.

And exhale, Down Dog just
for one breath, you got this.

Hips up high, really 
lift from the hip creases.

Press away from your yoga mat.

Find length.

Inhale in.

Exhale, 
lion's breath, tongue out.

(exhaling breath)

Alright, let's do one more.

Inhale in.

And really practice 
that abdominal wall,

contracting in 
as you breathe out.

(exhaling breath)

So good for the body.

Slowly lower the knees down.

Swing them on to one side.

And we'll come to a
nice cross-legged seat.

♫ You're tearin' up my 
heart when I'm with you

That's better.

Perfectionist.

It's the opposite of 
what I'm teaching here.

Sit up nice and tall.

Head over heart, 
heart over pelvis.

Nice and easy, 
so moving with the breath,

inhale to center.

Exhale, gentle 
twist to the left.

So, no forcing, 
maneuvering, manhandling,

or female-handling, 
soft and easy.

'Kay, then inhale to center.

And exhale, 
soft and easy to the right.

Inhale to center.

So use the inhale 
to find that expansion.

Then exhale, draw the navel in.

Inhale to find expansion.

Exhale to the right.

Draw it in.

Inhale, lift and lengthen.

Exhale, twist.

Inhale to center.

Last time to the right, twist.

So you gotta 
play with the breath.

And this would be a 
great practice to repeat,

to work with that.

I mean we wanna continue 
to work with that breath,

but really, 
really good, really great

if you want to 
grow your asana practice

in a way that is awesome.

Okay, send the legs out 
as wide as your yoga mat.

Reach the right 
fingertips up high.

Think up and over, so imagine
you had a big beach ball

in front of you, so 
you're gonna reach up

and dive over to 
grab either the outer edge

of the left foot or the 
outer edge of your left leg.

Then left fingertips are 
gonna reach towards the back

edge of your mat or 
to the small of your back.

As you breathe in, 
tug the right hip crease back.

Take one more 
big inhale to expand.

And exhale to draw 
the abdominal wall in.

Really empty it out, 
empty it out so much

that you're like uh, 
uh-uh, uh, uh.

Beautiful, then release.

Left fingertips reach 
up high, create length.

Then think up and over, 
create space as you reach

the outer edge of the right foot

or the outer edge of your leg.

Then send the right 
fingertips all the way back

or to the small of your back
and play with your breath.

Tug the left hip crease in,

so if your left foot's 
going way forward,

you need to tug 
that left hip crease in.

Full body experience.

Inhale, find 
that buoyant breath.

Exhale, empty it 
all out, so much so

that you're like 
(exhaling breath).

Yes.

Inhale, all the way up,

and exhale, come to your back.

Hug the knees into the chest.

Rock gently side-to-side.

Give yourself a little massage.

Then take the palms to the knees

and we're just 
gonna draw circles one way

and then the other.

You can start to 
relax your upper body.

Relax your shoulders.

Keep the feet soft here.

Moving one way 
and then the other.

And then send the legs up high.

Interlace the fingertips.

Ending with some 
core strengthening.

Extend the thumbs.

And so if you're 
not into this today,

you can just work here letting

the blood flow 
opposite direction,

more restorative, 
and use your thumbs

to give yourself a neck massage.

Otherwise, big inhale in.

So the reason we're 
doing this is to practice

the power of the breath.

Use the inhale 
to find expansion.

Use the exhale to bring 
that lower back super flush

with the mat, to squeeze 
the tailbone up and lift.

Empty out by drawing all the
muscles of the abdominal wall,

and then the energetic body in.

So draw your center, 
your navel down, down, down.

Lift the head, the 
neck, the shoulders.

Take another deep breath in.

Then exhale, 
lower the right leg down.

Inhale, lift.

Exhale, lower the left.

So your gaze is up and slightly
back towards your third eye.

And then moving back and forth, 
finding that scissoring.

If you want more of a challenge,
you can lower both legs

down as long as you can,
until the lower back comes up,

and then lifting 
both feet up together.

So working here mindfully,

keeping the elbows wide.

Nice energy through the toes.

And then we'll even it 
out here, doing awesome.

So really playing with 
that tailbone lifting up.

And on the exhale, hugging the
lower ribs down, down, down.

Great. Release, everyone 
bring the feet to the ground.

Open the knees wide.

So the arms and the 
legs now mirror each other

and the lower back is 
lifted from your yoga mat.

Awesome work.

Deep breath in through the nose.

And let's do some 
little horsey lips here,

just shake it off.

(lips sputtering)

Don't be shy.

I know half of you 
didn't do it with me,

so let's do it now.
Inhale in.

And exhale.

(lips sputtering)

Fabulous, release the arms.

Bring them at your sides.

You might stay here in 
reclined Cobbler's Pose

or you might begin to 
extend the legs out long.

Let your breath now 
return to its natural rhythm,

its natural ebb and flow.

And feel the weight of your
body grow really heavy here

now syncing up

with this earth element,

the ground, the surrender, 
as you begin to relax.

And honor

your body, your mind,

and your breath as one.

Awesome work.

Way to show up for yourself.

Killin' it.

I'll see you tomorrow.

Namaste.

(lively, chiming 
orchestral music)