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- Hello my sweet friends and
welcome to Revolution Yoga.

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It's day 13, and today's 
practice is about opening.

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Let's get started.

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(lively orchestral music)

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Alright, today 
is your lucky day,

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because we're 
gonna begin on our backs.

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So come on down, 
find length in the neck,

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and let's just 
get settled in here

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with a reclined Cobbler's Pose,
so bring the feet together,

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really mindfully, 
thoughtfully as always,

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and bring the hands 
to the hip creases here,

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and just feel the 
warmth of your hands

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pressing on the 
hip creases here.

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And if this already 
is like, whoa Nelly,

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speakin' to ya, in the 
sync, talk to me daddy,

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talk to me momma, 
then walk the toes out.

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Okay?

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For a little more, 
walk the heels in.

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So we're starting 
with a hip opener,

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opening up through the 
hips mindfully, thoughtfully,

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just letting a little 
bit of the day go thus far,

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spilling off and away and
coming into the present moment,

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allowing gravity to do 
some of the opening here

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as we tuck the 
chin into the chest,

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find length in 
the back of the neck,

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and then when 
you're ready, lift,

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literally press into your head, 
press into your hips,

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your sacrum area, 
and then lift the chest,

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snuggle the shoulder blades
underneath your heart space

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by hugging the elbows in, 
open the arms out

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like a blossoming, 
and then feel as you rest

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your chest back down, aw, 
this opening in your heart.

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So we begin with a 
gentle opening in the hips.

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We snuggle the shoulder blades
underneath the heart space,

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opening your heart.

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Now feel your sweet feet
either pressing together firmly

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or softly, so again, using that
awareness of thoughtfulness,

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mindfulness to 
find what feels good

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and then close 
your eyes, be brave.

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And take a second to 
notice where you're at today.

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And then quietly say 
the mantra to yourself,

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I am open.

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I am open, ready to 
receive whatever the practice

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is serving up for me today.

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Maybe you open 
your mind, your heart

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to a new experience

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with your breath.

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Maybe there's something 
that you're holding onto,

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gripping onto, hanging on,

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that could use a release

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so that you could find an
opening, a new way of seeing it,

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looking at it, dealing with it.

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Take a deep breath 
in and use an exhale

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to really relax here.

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And then keep the 
body relaxed and the breath

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slowly beginning to 
deepen as you rock the head

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side-to-side, ear-to-ear, 
nice and slow.

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Think about massaging 
the back of the head.

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Think about 
connecting to the subtle body,

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the energetic body.

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And think about how it 
feels or notice, rather,

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as we move through 
our practice today,

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how it feels to work on opening.

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And then in the same 
respect, you might notice

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when things are 
tight how that feels

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and how you respond.

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And definitely off 
the mat, we can practice

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the same thing, 
noticing how it feels

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when we can remain
open-minded or work,

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practice being 
open to a new route,

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a new way of looking at things.

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And then alternatively 
noticing off the mat

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how it feels when 
we cut ourselves off

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or cut someone else off.

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Move from a place of
close-mindedness,

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just noticing how that feels.

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Again, not saying right or
wrong, just paying attention.

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Alright, bring the 
head back to center.

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Slowly bring your 
fingertips delicately

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to the outer edges of your legs.

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Then press your feet together.

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Press into the 
outer edges of the feet

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and slow and steady, 
see if you can see,

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imagine that ball 
and socket in the hip

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as you close the legs, 
so everything counts here.

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Mmmmmmm.

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Yummy!

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Then dig into the heels, lift
your tailbone all the way up,

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and then place the 
lower back on the mat flush,

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so you really feel.

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Take a deep breath in, 
find that buoyancy

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that we practiced 
yesterday, and then exhale,

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navel draws down and in 
as you lift both knees up,

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moving from a place of connect.

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Send the legs up high.

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And then slowly 
we'll bend the knees,

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grab the outer edges 
of the feet, Happy Baby,

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take your time.

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You can do one leg at 
a time if it feels best,

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giving yourself 
more time and space

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as you open up through the hips.

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Now reach the tailbone towards
the front edge of the mat,

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relax the shoulders down,
find an opening in the chest,

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lengthen through 
the back of the neck.

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Inhale in, spread the toes.

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And then exhale to release.

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Cross the right 
ankle over the left,

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grab onto the tops of the feet,

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or you might even 
grab onto the big toe here,

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and we'll begin to 
rock front to back,

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taking your time 
massaging all the way up

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whenever you're ready.

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Activate a strong breath here.

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And when you're ready, 
we're gonna come up

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to a nice, comfortable seat.

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Draw the left heel in.

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No rush getting there, and then
the right heel in to follow,

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so we have left foot 
in and then right foot in.

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And just take a moment 
to get situated, as am I.

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And sit up nice and tall.

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Sitting up on a 
blanket if you need to

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or rolling your mat 
up underneath your bum

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if you need a little lift.

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And then sit up nice and tall.

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And imagine you're 
leaning up against a wall here.

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Great, then inhale, 
reach the fingertips up.

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They're gonna kiss up and 
overhead here, big stretch.

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Inhale to lift.

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And then exhale, glue 
the sits bones to the ground,

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so send your fingertips
forward, but keep an awareness

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on the hips, the sitting bones
pressing down, down, down

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as you come all 
the way diving forward.

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Now, for some 
we'll stay lifted here,

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feeling it in the hip 
already, the right hip.

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To go a little deeper, 
you might walk the fingertips

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further out or 
come to the forearms

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and start to 
deepen the breath here.

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Now find places to ground here.

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You're thick, juicy, hey-o,
quad muscles draw down.

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We're creating a 
full body experience here,

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so again, this holistic 
approach of really syncing up

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everything or working in a way

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that invites that to happen

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naturally, not forcing anything.

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You might find soft, easy
movement if it feels good here.

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You might rest the forehead 
on your mat or on fists.

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And as you send the 
weight of your head forward,

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keep reaching 
back with the hips.

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Wonderful, then slowly press up,

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and bring the right 
heel in, left leg to follow.

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And big inhale to reach the
fingertips all the way up.

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Fingertips kiss up and overhead.

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And then exhale, 
as you send it forward,

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keep an awareness in this
center, your hips drawing down,

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down, down as you 
send your weight forward.

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And then start to feel it 
out here, palms, forearms,

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breathing deep, 
anchoring down through

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the muscles of the legs, 
finding soft, easy movement

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if it feels right.

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So we store a lot 
of emotion in the hips.

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And so you'll want to 
breathe deep and keep noticing,

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and if anything comes up, 
I want to invite you

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to be kind and 
gentle with yourself,

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but do allow yourself to 
feel the power of whatever

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is going on, and then try
to stay present and focused,

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returning with the breath.

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Lean into it.

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Sync up with it.

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Be thoughtful.

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So just honor 
where you are today.

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Okay, slowly coming back up,

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just in case anything comes up,
'cause it does, be open.

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Alright, we're gonna 
move forward onto all fours,

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just a couple Cat-Cows
to warm up the spine.

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You can hop right in 
there, really thoughtful

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as you move with your breath.

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Don't rush it.

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Wassup creaky old floor?

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Drop the belly, as you 
inhale, feel the expansion.

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And begin to play 
here as you exhale,

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rounding chin to chest.

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Inhale, we open 
through the front body.

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And then on the exhale, you
open through the back body.

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Great, inhale to 
tabletop position.

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Bring the knees really wide, 
big toes come together.

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Right hand comes to the 
center line of your mat,

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and then make sure 
to stack your shoulder

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over your wrist here, 
and then inhale,

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pull your bow and arrow 
all the way up to the sky.

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Open your heart, your chest.

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Press into the pinky 
finger and that knuckle,

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so just press into 
all of your hand there

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and open, open, open.

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Press into your toes, 
full body experience.

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Lean up against that wall.

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And then we 
slowly release back down.

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Left hand replaces the right

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and we find our 
opening on the other side.

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Big inhale to open up.

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Remember to 
integrate the neck, so nice,

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long, beautiful neck here.

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Press into the tops of the feet.

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Create spaciousness 
as you inhale.

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And then exhale, 
bring it on down.

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Fabulous.

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Walk the palms out, 
walk the knees back

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in line with the hips.

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And then curl the toes under,
send the hips up and back

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to Downward Facing Dog.

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Start to open up here 
in a way that feels good.

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Use your breath.

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So we integrate the pieces 
that we've been working on

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in this journey, 
but we come to each day

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with fresh eyes, fresh breath,
noticing what's different,

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how we can support 
ourselves in this moment.

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Wonderful, big inhale in here.

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Exhale, lower back to all fours,

218
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back down to all fours,
sorry, brain-body thing.

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Nobody's perfect!

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Okay, and come back to your

221
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tabletop position 
really mindful.

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Lovely, so everything 
we've learned about finding

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that support from within 
so that you're not sending

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any undue 
pressure on the wrists,

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upper arm bones turn out, 
and when you're ready,

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press into the top 
of the left foot firmly.

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Inhale, lift the 
right toes up high,

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we're gonna draw 
big circles here.

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You can point the 
toes here or flex,

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but we're gonna really draw
big circles in the hips here

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one way, and then the other.

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Reverse it.

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And just notice if you're 
crashing into the left side

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of your body, see if 
you can keep it even,

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pressing into 
that right palm firmly,

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keeping length in the neck.

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Wonderful, then 
bring the right knee in,

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knee-to-nose, so draw the
nose in towards the knee here.

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Inhale.

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Exhale, empty it out.

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Draw the navel up.

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Beautiful.

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Then gaze straight down.

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We're gonna bring the right
knee all the way up and over

245
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to the right tricep.

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Gaze straight down.

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Beautiful, and then release.

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Woo!

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If you need to come off your
wrist for a second, you can.

250
00:13:23,569 --> 00:13:24,904
Then we'll switch 
to the other side,

251
00:13:24,904 --> 00:13:27,573
starting by pressing into 
the top of that right foot,

252
00:13:27,573 --> 00:13:30,977
finding length, 
tabletop position.

253
00:13:30,977 --> 00:13:33,413
And then slowly 
lift your left toes up,

254
00:13:33,413 --> 00:13:37,183
and we'll draw big circles
with that hip, nice and slow,

255
00:13:37,183 --> 00:13:41,654
there's no rush, considering
this full body experience,

256
00:13:41,654 --> 00:13:43,189
so if you're 
nailing the circles,

257
00:13:43,189 --> 00:13:45,858
but you're collapsed in 
other areas of the body,

258
00:13:45,858 --> 00:13:49,738
take a second to 
check yoself, right?

259
00:13:49,738 --> 00:13:50,830
(laughs)

260
00:13:50,830 --> 00:13:53,666
Take the holistic 
approach, slow it down.

261
00:13:53,666 --> 00:13:57,170
See if you can honor 
and consider your body

262
00:13:57,170 --> 00:14:00,640
as one moving 
part because it is.

263
00:14:00,640 --> 00:14:02,909
Reverse the circle 
if you haven't already.

264
00:14:02,909 --> 00:14:07,080
Can hear these little 
birds outside, it's so sweet.

265
00:14:10,750 --> 00:14:13,586
And then when you're 
ready, draw the knee in,

266
00:14:13,586 --> 00:14:15,521
and take the nose to the knee.

267
00:14:15,521 --> 00:14:16,489
Inhale.

268
00:14:16,489 --> 00:14:20,126
Exhale, empty, press away
from your yoga mat even more,

269
00:14:20,126 --> 00:14:22,228
then bring it all 
the way out, up and over,

270
00:14:22,228 --> 00:14:26,332
left knee to left tricep, you
got this, gaze straight down.

271
00:14:26,332 --> 00:14:28,968
And then release, 
Child's Pose, awesome work.

272
00:14:28,968 --> 00:14:30,703
Bring the legs together.

273
00:14:30,703 --> 00:14:33,306
Swim the fingertips 
around and take a rest.

274
00:14:33,306 --> 00:14:35,675
Now's the moment 
to start tapping into

275
00:14:35,675 --> 00:14:37,710
a nice, audible breath.

276
00:14:37,710 --> 00:14:41,047
(inhaling and exhaling)

277
00:14:42,115 --> 00:14:45,718
Let each breath be 
like a refreshing wave

278
00:14:45,718 --> 00:14:48,148
just washing in and out.

279
00:14:52,692 --> 00:14:56,496
Enjoy this time for 
yourself, this practice,

280
00:14:56,496 --> 00:14:59,432
this journey, 
this body,

281
00:14:59,432 --> 00:15:01,534
stay open.

282
00:15:02,735 --> 00:15:05,571
Alright, one 
more inhale in here.

283
00:15:06,973 --> 00:15:09,542
And then use your 
exhale to reach the fingertips

284
00:15:09,542 --> 00:15:10,543
all the way up.

285
00:15:10,543 --> 00:15:13,179
We're gonna move 
towards Downward Facing Dog.

286
00:15:13,179 --> 00:15:14,447
Take your time.

287
00:15:16,916 --> 00:15:19,418
Move in a way that feels good.

288
00:15:22,288 --> 00:15:24,624
And then when you get there,

289
00:15:25,758 --> 00:15:28,928
bring the breath, 
anchor through the left heel

290
00:15:28,928 --> 00:15:32,198
and inhale, 
lift the right leg up high.

291
00:15:32,198 --> 00:15:33,699
Then bend your right knee

292
00:15:33,699 --> 00:15:35,334
and we're gonna 
draw big circles here,

293
00:15:35,334 --> 00:15:39,334
one way, pressing 
into both palms evenly.

294
00:15:40,740 --> 00:15:43,676
Upper arm 
rotation is working here

295
00:15:43,676 --> 00:15:47,914
to stabilize and support you
so that you're not finding

296
00:15:47,914 --> 00:15:51,317
yourself crashing 
into your wrists.

297
00:15:51,317 --> 00:15:54,954
Reverse the circle if you
haven't already, you got this.

298
00:15:54,954 --> 00:15:59,091
And then here we go,
knee-to-nose, shifting forward.

299
00:15:59,091 --> 00:16:01,661
Inhale, Three-legged Dog.

300
00:16:01,661 --> 00:16:04,063
Then right knee to 
right tricep, you got this,

301
00:16:04,063 --> 00:16:05,953
gaze straight down.

302
00:16:07,200 --> 00:16:09,101
Beautiful, Three-legged Dog.

303
00:16:09,101 --> 00:16:11,270
Then step it all the 
way up into your lunge.

304
00:16:11,270 --> 00:16:12,939
Lower the back knee.

305
00:16:14,640 --> 00:16:17,043
Press into the 
top of the back foot.

306
00:16:17,043 --> 00:16:21,687
And inhale, reach 
the fingertips up high.

307
00:16:21,687 --> 00:16:24,130
Breathing deep here, inhale in.

308
00:16:24,951 --> 00:16:26,686
Exhale, rain it down.

309
00:16:27,620 --> 00:16:28,855
Half splits.

310
00:16:28,855 --> 00:16:30,489
Right toes up towards the sky.

311
00:16:30,489 --> 00:16:32,124
Pull the right hip crease back.

312
00:16:32,124 --> 00:16:36,462
Return to this posture, 
find length as you inhale.

313
00:16:36,462 --> 00:16:39,400
And bow the head as you exhale.

314
00:16:42,201 --> 00:16:45,371
Moving to Warrior II, 
nice and slow.

315
00:16:45,371 --> 00:16:47,940
Rolling through the front foot.

316
00:16:47,940 --> 00:16:49,942
Pivoting on the back foot, 
nice and mindful,

317
00:16:49,942 --> 00:16:53,179
so lift the back knee, pivot.

318
00:16:53,179 --> 00:16:55,448
Then here we go, 
sweeping the arms forward,

319
00:16:55,448 --> 00:16:58,184
up and back, Warrior II.

320
00:16:58,184 --> 00:17:00,019
Sink deep, you got this.

321
00:17:00,019 --> 00:17:01,220
Bend the front knee.

322
00:17:01,220 --> 00:17:03,556
Front knee over front ankle.

323
00:17:04,624 --> 00:17:08,060
Now notice if you're leaning
forward, pull head over heart,

324
00:17:08,060 --> 00:17:09,595
heart over pelvis here.

325
00:17:09,595 --> 00:17:11,497
Pull the pinkies back, 
you got this.

326
00:17:11,497 --> 00:17:13,382
One more breath.
Inhale in.

327
00:17:14,867 --> 00:17:18,204
Then exhale, come 
all the way back down.

328
00:17:19,638 --> 00:17:21,440
Palms are gonna come to 
the left side of your mat

329
00:17:21,440 --> 00:17:23,175
and we're gonna 
pivot on the back foot,

330
00:17:23,175 --> 00:17:24,777
come to Lizard Pose.

331
00:17:24,777 --> 00:17:26,345
Walk your right toes out.

332
00:17:26,345 --> 00:17:28,481
You can even keep the 
right toes turned out here

333
00:17:28,481 --> 00:17:29,715
if it feels good.

334
00:17:29,715 --> 00:17:32,451
Back knee 
lowered or lifted here.

335
00:17:32,451 --> 00:17:36,322
We're on the palms or 
we're coming to the forearms.

336
00:17:36,322 --> 00:17:38,624
Five nice, long, 
deep breaths here.

337
00:17:38,624 --> 00:17:40,226
You got this, breathing deep.

338
00:17:40,226 --> 00:17:41,894
So, variations here.

339
00:17:43,396 --> 00:17:44,230
Here.

340
00:17:53,272 --> 00:17:56,709
Listen to the 
sound of your breath.

341
00:17:56,709 --> 00:17:58,978
You gotta bring the breath.

342
00:18:01,580 --> 00:18:03,249
One more big inhale.

343
00:18:04,116 --> 00:18:07,320
Then use your exhale to 
very mindfully press back up,

344
00:18:07,320 --> 00:18:10,756
walk your right foot 
to the center line.

345
00:18:10,756 --> 00:18:12,692
Inhale, look forward.

346
00:18:12,692 --> 00:18:16,195
And exhale, step it back, 
Downward Facing Dog.

347
00:18:16,195 --> 00:18:19,832
Take a little rest here 
if you need, Child's Pose,

348
00:18:19,832 --> 00:18:23,669
or a couple long, 
smooth, soothing breaths

349
00:18:23,669 --> 00:18:25,319
in Downward Dog.

350
00:18:28,774 --> 00:18:31,811
Second side, right heel comes
down, anchor through that

351
00:18:31,811 --> 00:18:35,281
right heel, so feel a nice
stretch through the right calf.

352
00:18:35,281 --> 00:18:39,251
Then inhale, 
lift the left leg up high.

353
00:18:39,251 --> 00:18:42,188
Be thoughtful, connect, 
sync up with your breath,

354
00:18:42,188 --> 00:18:43,556
find your alignment.

355
00:18:43,556 --> 00:18:45,324
Then when you're ready, 
bend the left knee

356
00:18:45,324 --> 00:18:46,993
and draw big circles here.

357
00:18:46,993 --> 00:18:48,961
Focus on the sensations.

358
00:18:48,961 --> 00:18:50,229
Don't miss out.

359
00:18:51,263 --> 00:18:52,698
Big circles.

360
00:18:52,698 --> 00:18:54,800
Pressing into both palms evenly.

361
00:18:54,800 --> 00:18:58,771
Upper arms bones 
rotating away from the ears.

362
00:18:58,771 --> 00:19:01,340
Hug the lower ribs in.

363
00:19:01,340 --> 00:19:03,743
And reverse your 
circle if you haven't already,

364
00:19:03,743 --> 00:19:06,145
you got this, breathing deep.

365
00:19:07,546 --> 00:19:09,248
Alright, be fierce here.

366
00:19:09,248 --> 00:19:11,117
Stay open, you do have this.

367
00:19:11,117 --> 00:19:12,985
Your mind will 
wanna give up first.

368
00:19:12,985 --> 00:19:16,589
Here we go, knee-to-nose,
shifting forward.

369
00:19:18,624 --> 00:19:20,126
Inhale, Three-legged Dog.

370
00:19:20,126 --> 00:19:21,727
Use your breath.

371
00:19:21,727 --> 00:19:25,898
Exhale, left knee to left 
tricep, gaze straight down.

372
00:19:27,299 --> 00:19:29,802
Beautiful, inhale, lift it up.

373
00:19:30,903 --> 00:19:33,973
And exhale all the way 
through and into your lunge,

374
00:19:33,973 --> 00:19:36,208
lower the back knee.

375
00:19:36,208 --> 00:19:38,978
Come on to the 
top of the back foot.

376
00:19:38,978 --> 00:19:41,947
Then when you're ready, 
reach the fingertips forward,

377
00:19:41,947 --> 00:19:44,150
up and back, big stretch here,

378
00:19:44,150 --> 00:19:46,318
careful not to grip 
onto those front toes,

379
00:19:46,318 --> 00:19:47,620
but just spread awareness

380
00:19:47,620 --> 00:19:49,455
through all four 
corners of the foot.

381
00:19:49,455 --> 00:19:52,458
You got it, 
one more breath, inhale.

382
00:19:53,759 --> 00:19:56,529
And then exhale 
all the way down.

383
00:19:57,396 --> 00:19:58,364
Half splits.

384
00:19:58,364 --> 00:20:00,166
Pull the left hip crease back.

385
00:20:00,166 --> 00:20:02,001
Left toes towards the sky.

386
00:20:02,001 --> 00:20:05,204
Use the inhale to find the
buoyancy we've been working on,

387
00:20:05,204 --> 00:20:07,807
the exhale to draw the navel in.

388
00:20:07,807 --> 00:20:10,209
Inhale, open the chest.

389
00:20:10,209 --> 00:20:12,824
And exhale, draw it all in.

390
00:20:16,248 --> 00:20:18,250
Wonderful, here we go, 
big transition,

391
00:20:18,250 --> 00:20:20,419
rolling through that front foot.

392
00:20:20,419 --> 00:20:22,555
Curl the back toes under.

393
00:20:22,555 --> 00:20:24,523
Pivot on the 
back foot, Warrior II.

394
00:20:24,523 --> 00:20:26,559
Big inhale, press 
into the outer edge

395
00:20:26,559 --> 00:20:28,094
of that back foot strong.

396
00:20:28,094 --> 00:20:31,964
Engage the inner thighs 
as you open up, Warrior II.

397
00:20:31,964 --> 00:20:34,266
Strong and steady.

398
00:20:34,266 --> 00:20:35,101
Beautiful.

399
00:20:37,369 --> 00:20:39,805
Finding length down 
through the tailbone.

400
00:20:39,805 --> 00:20:41,974
Lift up through the heart.

401
00:20:46,045 --> 00:20:47,399
Inhale in.

402
00:20:48,247 --> 00:20:49,682
Exhale, sink a little deeper,

403
00:20:49,682 --> 00:20:50,983
just notice 
where your center is.

404
00:20:50,983 --> 00:20:52,685
Maybe you can 
stack head over heart,

405
00:20:52,685 --> 00:20:54,420
heart over pelvis.

406
00:20:54,420 --> 00:20:57,890
Inhale and exhale 
all the way back down.

407
00:20:57,890 --> 00:20:59,792
Bring the hands to the 
right side of your mat.

408
00:20:59,792 --> 00:21:03,963
This time pivot on the back
foot and walk the left foot out.

409
00:21:06,999 --> 00:21:09,568
Lizard variation on this side.

410
00:21:09,568 --> 00:21:11,070
Notice what's going on.

411
00:21:11,070 --> 00:21:11,937
Breathe deep.

412
00:21:11,937 --> 00:21:14,573
Maybe you lower the back knee.

413
00:21:14,573 --> 00:21:16,475
Maybe you come 
onto the forearms.

414
00:21:16,475 --> 00:21:18,444
So you decide if 
you want it more active,

415
00:21:18,444 --> 00:21:20,579
you keep that back knee 
lifted and the right heel

416
00:21:20,579 --> 00:21:25,050
really reaching towards 
the back edge of your mat.

417
00:21:25,050 --> 00:21:27,086
To soften, lower the back knee.

418
00:21:27,086 --> 00:21:31,563
Everyone breathe, 
remain aware of your neck,

419
00:21:31,563 --> 00:21:35,282
your shoulders, your core.

420
00:21:42,701 --> 00:21:44,303
Big inhale in here.

421
00:21:45,704 --> 00:21:47,449
Long exhale out.

422
00:21:48,841 --> 00:21:50,449
Big inhale in.

423
00:21:52,211 --> 00:21:53,546
Long breath out.

424
00:21:54,914 --> 00:21:56,649
One more, big inhale.

425
00:21:57,550 --> 00:22:00,085
Use your exhale to 
slowly press back up.

426
00:22:00,085 --> 00:22:01,187
Awesome work.

427
00:22:01,187 --> 00:22:02,688
Bring the left foot back in.

428
00:22:02,688 --> 00:22:04,256
Your hands frame your left foot.

429
00:22:04,256 --> 00:22:06,292
We inhale, look forward.

430
00:22:06,292 --> 00:22:08,360
And exhale, Downward Dog.

431
00:22:10,663 --> 00:22:11,897
Deep breath in.

432
00:22:13,465 --> 00:22:14,800
Long breath out.

433
00:22:16,969 --> 00:22:18,037
Fabulous.

434
00:22:18,037 --> 00:22:20,506
This time, inhale, 
lift the right leg up high.

435
00:22:20,506 --> 00:22:23,209
And exhale, bring it 
all the way up and through

436
00:22:23,209 --> 00:22:25,644
for One-legged Pigeon.

437
00:22:25,644 --> 00:22:27,213
So we'll come onto 
the top of the back foot,

438
00:22:27,213 --> 00:22:29,081
go ahead and look 
back at your foot.

439
00:22:29,081 --> 00:22:30,516
Make sure it 
comes onto the ground.

440
00:22:30,516 --> 00:22:32,518
Lift from the left inner thigh.

441
00:22:32,518 --> 00:22:35,421
And then you'll 
either keep your right heel

442
00:22:35,421 --> 00:22:37,590
close to your center 
line or begin to walk it out,

443
00:22:37,590 --> 00:22:39,024
feel it out here.

444
00:22:39,024 --> 00:22:42,428
And we wanna come 
head and heart lifted.

445
00:22:42,428 --> 00:22:44,263
So we don't want to be 
sinking onto the outer edge

446
00:22:44,263 --> 00:22:46,131
of the right hip here, 
so you might need

447
00:22:46,131 --> 00:22:47,600
to bring your 
heel in so that you can

448
00:22:47,600 --> 00:22:50,336
come back to the midline.

449
00:22:50,336 --> 00:22:55,293
And big inhale to find that
buoyancy, lift up, expand.

450
00:22:55,293 --> 00:22:58,077
Lift up through 
the armpit chest.

451
00:22:58,077 --> 00:22:59,745
And then use your 
exhale to contract.

452
00:22:59,745 --> 00:23:02,181
Draw the navel in, so 
we're supporting the whole body

453
00:23:02,181 --> 00:23:03,749
here with the breath.

454
00:23:03,749 --> 00:23:06,852
Maybe we come all the way down.

455
00:23:06,852 --> 00:23:09,588
Maybe forehead comes to the mat.

456
00:23:09,588 --> 00:23:12,238
Or elbows, forearm down.

457
00:23:12,238 --> 00:23:14,627
Keep active through both feet.

458
00:23:14,627 --> 00:23:17,363
Close your eyes 
here and breathe.

459
00:23:19,031 --> 00:23:22,101
Send some love to 
someone who could use it.

460
00:23:22,101 --> 00:23:24,570
Say a little prayer 
or listen to the powerful

461
00:23:24,570 --> 00:23:26,639
sound of your 
breath here, don't give up.

462
00:23:26,639 --> 00:23:27,806
Stick with it.

463
00:23:42,655 --> 00:23:43,489
Fabulous.

464
00:23:43,489 --> 00:23:44,857
Then press into the 
top of the back foot

465
00:23:44,857 --> 00:23:49,662
and slowly roll it up, 
nice and slow, take your time.

466
00:23:49,662 --> 00:23:52,464
And then plant the palms, 
loop the shoulders.

467
00:23:52,464 --> 00:23:53,766
Connect.

468
00:23:53,766 --> 00:23:55,734
Then big inhale in here.

469
00:23:55,734 --> 00:23:57,936
Exhale, draw 
the navel in and up.

470
00:23:57,936 --> 00:23:59,271
Curl the back toes under.

471
00:23:59,271 --> 00:24:03,509
Lift the right foot all the
way back up, Three-legged Dog.

472
00:24:03,509 --> 00:24:04,843
Now check it out.

473
00:24:04,843 --> 00:24:07,046
I'm gonna soften my left knee.

474
00:24:07,046 --> 00:24:08,514
I'm gonna bring my 
right toes to the ground

475
00:24:08,514 --> 00:24:10,683
and then I'm gonna 
open up a little semicircle

476
00:24:10,683 --> 00:24:13,786
over to the left as I 
come to flip my dog here,

477
00:24:13,786 --> 00:24:16,622
opening up 
through the front body.

478
00:24:16,622 --> 00:24:18,357
Then I might 
straighten the left leg,

479
00:24:18,357 --> 00:24:22,227
reach my right 
fingertips forward, wild thing,

480
00:24:22,227 --> 00:24:24,363
or a flip dog variation.

481
00:24:24,363 --> 00:24:27,566
And then use an exhale to 
come all the way back down.

482
00:24:27,566 --> 00:24:29,735
This is optional, of course, 
we'll meet back

483
00:24:29,735 --> 00:24:32,438
in Downward Facing Dog.

484
00:24:32,438 --> 00:24:34,306
Big breath in.

485
00:24:34,306 --> 00:24:35,441
Big breath out.

486
00:24:35,441 --> 00:24:37,409
Anchor through the right heel.

487
00:24:37,409 --> 00:24:40,145
Inhale, lift the 
left leg up high.

488
00:24:40,145 --> 00:24:42,815
Exhale all the way through.

489
00:24:42,815 --> 00:24:45,551
Pigeon on the other side, 
so really take a look back

490
00:24:45,551 --> 00:24:49,221
at your right foot 
and root down firmly.

491
00:24:49,221 --> 00:24:50,990
And then we'll 
sort ourself out here

492
00:24:50,990 --> 00:24:53,759
with that right foot 
firmly pressing into the ground.

493
00:24:53,759 --> 00:24:57,329
Find what feels good here as
you inch the left toes out,

494
00:24:57,329 --> 00:24:59,498
careful not to 
collapse onto the left hip.

495
00:24:59,498 --> 00:25:03,615
So if you have to snuggle

496
00:25:03,615 --> 00:25:05,595
a little something (laughs),

497
00:25:07,139 --> 00:25:08,574
a pillow or a 
little support there,

498
00:25:08,574 --> 00:25:11,543
then that might feel good.

499
00:25:11,543 --> 00:25:13,779
Inhale, lift your heart, 
lift your chest.

500
00:25:13,779 --> 00:25:15,681
Use your breath to really embody

501
00:25:15,681 --> 00:25:19,318
the posture, 
the stretch, the sensation.

502
00:25:19,318 --> 00:25:21,487
And then exhale to soften.

503
00:25:23,689 --> 00:25:26,125
Soften your gaze 
or close your eyes

504
00:25:26,125 --> 00:25:28,160
and take a couple breaths, 
really hear the sound

505
00:25:28,160 --> 00:25:31,997
of your breath, 
honoring your soul,

506
00:25:33,399 --> 00:25:35,734
your song,

507
00:25:35,734 --> 00:25:37,562
your voice,

508
00:25:38,877 --> 00:25:41,439
the energy that is you.

509
00:25:46,578 --> 00:25:50,282
We have an opportunity to
get strong and toned and fit,

510
00:25:50,282 --> 00:25:53,385
and just totally 
baller through yoga,

511
00:25:55,821 --> 00:25:58,557
but it's not 
just on the surface.

512
00:26:00,426 --> 00:26:03,796
Some of these times 
that we take for ourselves,

513
00:26:03,796 --> 00:26:09,119
it really is worth it to listen
to the sound of your breath,

514
00:26:09,119 --> 00:26:12,981
to listen to your song, 
to not take this,

515
00:26:12,981 --> 00:26:16,942
any of this for granted, your
body, your breath, this time.

516
00:26:31,223 --> 00:26:33,525
Take one more big inhale in.

517
00:26:34,426 --> 00:26:38,163
Then use your exhale 
to slide the hands down,

518
00:26:39,064 --> 00:26:40,833
press up, big breath.

519
00:26:42,468 --> 00:26:46,271
And then exhale, 
really find your hands firmly,

520
00:26:46,271 --> 00:26:48,941
and then use an exhale, 
so wherever you are

521
00:26:48,941 --> 00:26:51,310
with your breath, use your
exhale to curl the back toes

522
00:26:51,310 --> 00:26:55,447
under, draw the navel in, and
lift up to Three-legged Dog.

523
00:26:56,782 --> 00:26:59,051
Then, if you're 
practicing the flip dog,

524
00:26:59,051 --> 00:27:02,988
you'll lift the left leg up 
high, then just for beginners,

525
00:27:02,988 --> 00:27:05,390
this is a great tip, draw
the left toes to the ground,

526
00:27:05,390 --> 00:27:07,226
soften through your right knee

527
00:27:07,226 --> 00:27:09,995
and then draw a 
semicircle with your left toes.

528
00:27:09,995 --> 00:27:12,731
As you press up, remember that
bow and arrow we did earlier.

529
00:27:12,731 --> 00:27:14,800
You open up through the chest,

530
00:27:14,800 --> 00:27:17,236
straighten the right leg, 
lift the hip points.

531
00:27:17,236 --> 00:27:19,571
Breathe, and we have a 
whole video just on this pose

532
00:27:19,571 --> 00:27:21,473
if you want to 
break it down with me.

533
00:27:21,473 --> 00:27:22,341
You know I got you.

534
00:27:22,341 --> 00:27:25,477
Big breath in, find expansion.

535
00:27:25,477 --> 00:27:28,180
And then exhale, all 
the way back to your dog.

536
00:27:28,180 --> 00:27:33,018
That's where we'll meet everyone
for one more big breath in.

537
00:27:33,018 --> 00:27:34,586
And big breath out.

538
00:27:36,855 --> 00:27:40,692
Wonderful, come onto 
your knees nice and slow.

539
00:27:42,123 --> 00:27:44,296
And we'll cross the ankles.

540
00:27:44,296 --> 00:27:49,101
And then use your hands 
to come all the way through

541
00:27:49,101 --> 00:27:51,537
and send the legs out long.

542
00:27:51,537 --> 00:27:53,639
And send it on down home.

543
00:27:55,541 --> 00:27:57,175
That means come onto your back.

544
00:27:57,175 --> 00:27:58,710
(laughing)

545
00:27:58,710 --> 00:28:00,465
Oh, Adriene.

546
00:28:01,813 --> 00:28:03,615
But we're comin' home.

547
00:28:06,351 --> 00:28:10,556
So we'll send the legs 
out long right away here.

548
00:28:10,556 --> 00:28:12,257
And inhale, reach 
the arms all the way up

549
00:28:12,257 --> 00:28:14,660
for a big, full body stretch.

550
00:28:16,295 --> 00:28:18,964
Opening everything, 
walk the ankles out,

551
00:28:18,964 --> 00:28:20,933
spread the fingertips.

552
00:28:20,933 --> 00:28:21,767
Inhale in.

553
00:28:23,302 --> 00:28:26,338
And then exhale, float the
hands down gently at your sides

554
00:28:26,338 --> 00:28:27,875
for Corpse Pose.

555
00:28:31,343 --> 00:28:34,976
Take a moment to be still.

556
00:28:35,581 --> 00:28:38,917
Close your eyes and 
try not to fidget here.

557
00:28:38,917 --> 00:28:41,453
See if you can 
really just feel your body

558
00:28:41,453 --> 00:28:45,198
and practice this

559
00:28:45,198 --> 00:28:48,628
idea of exquisite stillness.

560
00:28:50,195 --> 00:28:52,464
Let your head become heavy,

561
00:28:53,899 --> 00:28:57,017
your joints, your muscles.

562
00:29:07,145 --> 00:29:11,316
Then whisper the mantra
quietly to yourself, I am open.

563
00:29:13,619 --> 00:29:15,487
And then watch what happens.

564
00:29:15,487 --> 00:29:17,723
Have an amazing 
rest of your day.

565
00:29:17,723 --> 00:29:19,524
Thanks for sharing 
your time, your energy,

566
00:29:19,524 --> 00:29:21,126
and your practice with me.

567
00:29:21,126 --> 00:29:23,128
I'll see ya tomorrow.

568
00:29:23,128 --> 00:29:24,730
Namaste.

569
00:29:24,730 --> 00:29:28,867
(lively, chiming 
orchestral music)