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- Hello, hello 
everyone and welcome

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to your 31 days 
of Yoga Revolution.

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It's day 14 and today 
we practice forgiveness.

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Let's get started.

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(lively orchestral music)

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Alright my darling 
friends, welcome back.

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We're going to begin 
today with a little massage.

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You're in luck.

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So, we're just gonna 
start with one leg, any leg,

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you can choose, and 
you're gonna take your thumbs

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and just kind of 
keep the fingers soft.

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In fact, let's do this.

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Let's begin with 
a little movement,

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creating a little energy.

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Sit up nice and tall.

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And then when you're 
ready, take your thumbs

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and the other 
fingers will remain soft

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and you're just 
gonna move your thumbs

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starting at the ankle, 
the Achilles,

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and you're gonna move 
them all the way up the calf

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and then all the way 
back down a couple times.

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And so you've 
been doing great work,

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especially if 
you're new to the practice,

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your legs are 
probably a bit sore.

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But beginning 
today's sequence or practice

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with some self massage, 
so get right up

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in the meaty 
part of that muscle

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of the calf.

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Right behind the knee.

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And then we'll switch.

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And so a lot of times 
I'll invite you to do something

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and then there's 
something else going on.

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Bit of those yoga 
parlor tricks to get you

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to really be present.

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So as you are giving 
yourself a little massage here,

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just notice what else 
is going on in your head,

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can you relax your shoulders?

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Maybe it was a 
task to get here today,

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to kind of carve out this
time and space for yourself.

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Maybe it's time for 
you to deepen the breath.

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So, the art of noticing here,

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so just like we've been 
talking about as we move

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through the asana, 
we're not isolating one task

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or one part, one focus, but
rather using that one task

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as a avenue or a tool

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to actually think about

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the big picture.

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Whoa, goin' 
deep already, day 14.

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Right, thinking about 
the body and the mind as one.

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The body as one moving part.

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Thinking about the movement
as one continuous movement,

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which we'll get more into 
that here in days to come.

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And at the very least, 
if you're just like,

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I barely made it here, Adriene,

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then you're givin' 
yourself a little massage.

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Activate self love!

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Making self love cool again!

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So that was kind of my 
slogan last year for yoga camp

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and so that is just 
something that has rolled on

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into the new year, 
at least for me,

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and I invite you to 
consider that as we move

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through the next 
couple days especially.

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Can we activate this self love,
make it cool again, alright.

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Release that, come to a
cross-legged seat.

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Hands are gonna 
come to the knees

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and we'll start with a 
little spinal flex here today.

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Think Cat-Cow, 
so move nice and slow.

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As you breathe in, press 
the palms into the knees.

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Loop the shoulders 
back and inhale,

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carve a line with your 
nose forward, up and back.

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Get a big stretch here.

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Start to activate down through
the elbows and shoulders

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as you lift up 
through the crown.

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And then you might 
close your eyes here

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to just visualize 
this line of the spine,

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this beautiful arc, 
this natural line of the spine

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as you lift your chest.

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Take a deep breath in here.

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And then use 
your exhale to slowly,

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start at the tailbone my friend,

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start at the 
tail and curl it in,

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and then I like to 
keep the gaze soft here,

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the eyes closed so 
I can really visualize

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what's going on in the spine.

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So there's no 
arbitrary movement here,

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but right away, feeling it out.

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And then hang here, 
what's up creaky floor?

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Hang here for a couple 
breaths, chin to chest.

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If you are an OG 
Yoga with Adriene

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or you've seen the very first
video ever of Sukhasana,

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I talk about the 
image of Mr. Burns here,

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working at his, well 
I guess he doesn't really type

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on his own computer, right,
he has people do that for him.

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(laughs)

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If you are not from the States,

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you may not know 
what I'm talking about,

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but anyway this idea of the

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shoulders coming forward

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and this turtle shell 
being stuck in this posture

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of hunched over, 
collapsed in the heart space.

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So acknowledge that, feel a
big stretch in the back here,

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really draw your nose to 
your navel, one more breath.

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And then press down 
into your sitting bones.

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Start to slowly 
roll up through the spine

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and we'll continue this 
journey all the way forward,

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carving a line with 
the nose up and back.

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Open your heart, 
feel the expansion in here.

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So sometimes less is more.

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You have to kind of 
embody this, otherwise,

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it's just movement, so 
inhale to lift your heart.

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And exhale, chin to chest.

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And now you're just 
gonna go back and forth

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a couple times on your own.

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You can hang in the 
shape as long as it feels good

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and maybe you find soft, 
easy movement in between.

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And so this is 
your Cat-Cow today,

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working with the spine.

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I will say as you 
lift the heart and chest,

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careful not to 
crunch the back of the neck.

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So that's why I say 
carve a line with the nose

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rather than drop your head back.

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Start to synchronize.

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Sync up with your breath.

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And you can really 
use your hands here

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to get the most out of 
the movement, the stretch.

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So not only are we 
warming up through the front

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and back body, 
the neck and the shoulders,

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a little bit through 
the hips, and lower back,

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opening the heart, 
but we're starting to move

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the energy around, 
which is why it's so important

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that we tap into the 
breath in order to invite that

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movement which is super 
important when we're trying

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to move forward.

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Sometimes we get stuck 
and we don't even know it,

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and a lot of times we just
need to go through the process

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of movement or forgiveness, 
be more forgiving,

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less tight and stuck, 
so that we can evolve, progress.

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Wheeeeewww!

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Just gettin' into it today.

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Okay, release your spinal 
flex if you haven't already

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and we're just gonna 
softly move side to side.

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So you'll keep the 
legs where they are,

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and the lower body's 
gonna stay nice and grounded,

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stability, firm, 
and the upper body's

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gonna move side to side.

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So you can use your fingertips.

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You can keep the 
palms on the thighs.

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You can go big here 
with some seaweed arms.

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So we're stretching 
the side body here today,

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nice and soft and easy, 
while still trying to maintain

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an awareness of the lower body.

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So sometimes, especially if
you're new to the practice,

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it can feel like this, even
something as simple as this.

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See if you can keep 
the lower body kind of stern

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and then find a 
softness and a playfulness

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in the upper body.

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Meanwhile you're getting a
nice stretch in the side body.

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You're deepening the breath.

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We're starting to drop 
into our practice today.

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So that we can feel 
awesome and amazing.

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Alright, when you feel good,
take it all the way forward

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onto all fours.

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Take the knees wide, 
bring the toes together,

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Extended Child's Pose.

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Smell your yoga mat.

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Smell your armpits.

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Notice what it feels 
like to be alive today.

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(giggles)

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And begin to listen to 
the sound of your breath.

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You decide what 
feels good, so again,

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a thoughtfulness in the 
fingers, maybe active or soft.

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And as you deepen the breath,
feel it move through you,

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and if you don't 
know what that means,

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see if you can 
explore what that means.

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Maybe seeing if you can feel
the skin of your back stretch

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as you breathe in deeply.

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Perhaps feeling the 
weight of the hips relax down

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towards the soles of 
the feet as you exhale.

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And you don't have to, 
but there's an option here

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before we give 
ourself permission to

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clear the cache

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and let the breath 
take over in our asana.

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You don't have to but 
there's an invitation here

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to just consider if 
there's something in your life

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that feels stuck or 
something that could use

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a little bit of forgiving, 
a little softness,

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a little movement.

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And then we'll all 
take a deep breath in

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and just considering 
whatever came up,

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and if nothing did, 
that's fine too.

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And then a big exhale 
to let it go, release.

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Press into the tops of the feet.

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Inhale, come all the way up.

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We're gonna walk the 
knees underneath the hips

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and come all the 
way onto the belly.

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Oh yeah.

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Continue to breathe deep here,

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so see if you can really feel
your breath in your belly here

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and slide the hands 
underneath the shoulders,

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press into the tops of the feet,

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heels are hip width apart, 
so not together, not zipped up,

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but hip width apart.

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Then hug those elbows in.

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Press into your pubic bone, 
and nice and slow,

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we're gonna inhale, tuck the
chin, roll up, baby Cobra.

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Use your exhale to 
find the wave back down.

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So really moving 
with the breath here.

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Big inhale, 
press into the palms.

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Keep the elbows 
hugged in, baby Cobra.

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And exhale, wave it down.

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This time focus on 
pressing into the feet.

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Start to let the 
breath take over.

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Inhale, it moves you up.

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And exhale, it moves you down.

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Press into your foundation.

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Inhale moves you up.

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And exhale moves you down.

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Keep moving with the breath.

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Notice if the shoulders are
hiking up towards the ears,

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so anchor down, 
play with opposition here.

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As you inhale, lift up.

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And exhale.

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And then just 
consider the spine.

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As it slowly 
moves with the breath,

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it becomes more 
forgiving perhaps.

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Some days more than others.

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More flexible.

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We slowly find more mobility.

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And in time, more ease.

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Wonderful, on your next inhale,

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stay there for one breath cycle.

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So we'll inhale, 
lift up, baby Cobra.

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Careful that you're 
not muscling it here.

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So keep it nice and low,
really integrating all the way

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from the crown to the tail.

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After one breath 
cycle in and out here,

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we'll slowly release.

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(exhaling breath)

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Curl the toes under, 
press back up to all fours.

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Find Tabletop position.

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Awesome work.

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Wrists underneath the shoulders.

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Knees directly 
underneath the hips.

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Gonna tap into that 
center or your core here,

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light the fire, so find that
rotation of the upper arm

246
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bones, press into 
the tops of the feet.

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Inhale in, gaze straight down,

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so long, beautiful neck here.

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And exhale, lift the 
knees and let them hover

250
00:12:05,558 --> 00:12:09,195
for five, tug the 
shoulders back, four,

251
00:12:09,195 --> 00:12:12,098
listen to the sound 
of your breath, three,

252
00:12:12,098 --> 00:12:15,034
press into your fingertips, two,

253
00:12:15,034 --> 00:12:16,903
and one more breath.

254
00:12:16,903 --> 00:12:18,938
And release, gorgeous.

255
00:12:18,938 --> 00:12:21,107
Curl the toes under.

256
00:12:21,107 --> 00:12:23,009
Drop the elbows.

257
00:12:23,009 --> 00:12:26,412
And walk the knees 
back, Puppy Posture.

258
00:12:26,412 --> 00:12:31,084
Keep the elbows, the wrists,
and your middle finger in line

259
00:12:31,084 --> 00:12:33,019
as you melt your heart down.

260
00:12:33,019 --> 00:12:35,288
Toes are curled under 
in the variation today

261
00:12:35,288 --> 00:12:38,391
and forehead comes to 
the mat or hovers above.

262
00:12:38,391 --> 00:12:40,293
You can find soft, 
easy movement,

263
00:12:40,293 --> 00:12:42,996
rocking gently side to side,

264
00:12:42,996 --> 00:12:45,898
opening up through 
the chest, the shoulders.

265
00:12:45,898 --> 00:12:48,568
Again, keep your 
middle finger, your wrist,

266
00:12:48,568 --> 00:12:51,170
and your elbows in alignment.

267
00:12:51,170 --> 00:12:53,172
Inhale, lots of love in.

268
00:12:54,340 --> 00:12:56,242
Exhale, lots of love out.

269
00:12:56,242 --> 00:12:57,777
(exhaling breath)

270
00:12:57,777 --> 00:13:00,246
Now check it out, press, 
claw into your fingertips,

271
00:13:00,246 --> 00:13:03,249
press into your hands, 
and slowly, keeping the elbows

272
00:13:03,249 --> 00:13:07,220
on the earth, come all 
the way forward, Sphinx Pose.

273
00:13:07,220 --> 00:13:09,389
Press into the tops of 
the feet, here we go again.

274
00:13:09,389 --> 00:13:13,226
Inhale, tuck the chin 
into the chest, lift up.

275
00:13:13,226 --> 00:13:14,661
And exhale, lower down.

276
00:13:14,661 --> 00:13:17,530
Keep the arms where they are.

277
00:13:17,530 --> 00:13:19,232
Inhale, roll up.

278
00:13:19,232 --> 00:13:22,001
Allow the breath 
to move you here.

279
00:13:22,001 --> 00:13:25,224
And exhale, slow release down.

280
00:13:25,224 --> 00:13:26,305
One more time.

281
00:13:26,305 --> 00:13:29,208
Inhale, press into 
the tops of the toes.

282
00:13:29,208 --> 00:13:31,544
Lift up, stay here 
for one breath cycle.

283
00:13:31,544 --> 00:13:35,548
If you want, you can turn, draw
a line with the nose one way

284
00:13:35,548 --> 00:13:37,116
and then the other.

285
00:13:38,017 --> 00:13:39,852
And then slowly 
release, awesome.

286
00:13:39,852 --> 00:13:41,154
Curl the toes under.

287
00:13:41,154 --> 00:13:42,755
Keep the 
forearms where they are.

288
00:13:42,755 --> 00:13:45,458
Wrap the shoulders around,
draw the navel to the spine

289
00:13:45,458 --> 00:13:48,027
as you exhale, so breathe in.

290
00:13:48,027 --> 00:13:50,797
Exhale, draw the navel, 
lift the hips up, forearm plank

291
00:13:50,797 --> 00:13:53,366
for five, four, we got this,

292
00:13:53,366 --> 00:13:55,435
reach the heels back, three,

293
00:13:55,435 --> 00:13:58,438
crown of the head 
forward, two, and one.

294
00:13:58,438 --> 00:14:01,074
Slowly lower to the 
knees, Puppy posture.

295
00:14:01,074 --> 00:14:03,042
Really find a tilt 
through the pelvis.

296
00:14:03,042 --> 00:14:03,876
(laughs)

297
00:14:03,876 --> 00:14:06,145
So send those hip 
points high up towards the sky.

298
00:14:06,145 --> 00:14:08,481
Curl the toes under 
if they aren't already

299
00:14:08,481 --> 00:14:10,740
and release the heart.

300
00:14:10,740 --> 00:14:13,486
Big breaths here to open 
up through the shoulders.

301
00:14:13,486 --> 00:14:15,955
So great for the back body.

302
00:14:15,955 --> 00:14:17,223
Opening the heart.

303
00:14:17,223 --> 00:14:21,360
You can massage your 
third eye by gently rocking

304
00:14:21,360 --> 00:14:23,763
side to side on the forehead.

305
00:14:25,198 --> 00:14:28,601
Lost my words there, I was
feelin' the Kundalini vibes.

306
00:14:28,601 --> 00:14:31,557
Wow, I just said 
Kundalini with a bit of a

307
00:14:31,557 --> 00:14:34,207
Texas flare.

308
00:14:34,207 --> 00:14:38,845
Okay, big breath to 
lift you back up, all fours.

309
00:14:38,845 --> 00:14:40,446
Exhale, Tabletop position.

310
00:14:40,446 --> 00:14:41,848
Kundalini, Kundalini.

311
00:14:41,848 --> 00:14:43,483
People always say 
I have a Texas accent,

312
00:14:43,483 --> 00:14:47,153
but I don't really hear it,
but then every now and again,

313
00:14:47,153 --> 00:14:48,788
I swear it comes out.

314
00:14:48,788 --> 00:14:50,957
Alright, let's 
take it to Downward Dog.

315
00:14:50,957 --> 00:14:53,092
Nice and slow, connect the dots

316
00:14:53,092 --> 00:14:55,928
in a way that 
feels good for you.

317
00:14:55,928 --> 00:14:57,697
Let's start to 
find movement here

318
00:14:57,697 --> 00:15:00,325
that brings a yummy,

319
00:15:00,325 --> 00:15:02,935
soft energy to your body.

320
00:15:02,935 --> 00:15:04,604
So, let go of the stiffness.

321
00:15:04,604 --> 00:15:06,472
Today is forgiveness.

322
00:15:06,472 --> 00:15:10,309
We need to find a 
malleability, a mobility,

323
00:15:10,309 --> 00:15:13,312
and the best way to do 
that is to use the structure

324
00:15:13,312 --> 00:15:17,483
that I'm guiding, but for you
to really make it your own.

325
00:15:19,285 --> 00:15:21,988
So there's a 
balance in that of course.

326
00:15:21,988 --> 00:15:24,490
Finding freedom within the form.

327
00:15:24,490 --> 00:15:27,693
When you're ready, 
make your way to the top.

328
00:15:27,693 --> 00:15:29,529
Same thing, in a 
way that feels good.

329
00:15:29,529 --> 00:15:31,864
So might be 
tippy tip toes today.

330
00:15:31,864 --> 00:15:34,400
You might work on your jump.

331
00:15:34,400 --> 00:15:38,271
You might just step 
up to the top, Ragdoll.

332
00:15:38,271 --> 00:15:39,705
We'll meet, Forward Fold.

333
00:15:39,705 --> 00:15:42,942
Feet hip width apart to start.

334
00:15:42,942 --> 00:15:47,213
Make sure you're not 
holding in the neck here.

335
00:15:47,213 --> 00:15:50,950
And then please start to find
a deeper, more fuller breath

336
00:15:50,950 --> 00:15:52,919
here in Uttanasana.

337
00:15:52,919 --> 00:15:55,254
(breathing)

338
00:15:59,625 --> 00:16:01,294
Awesome work, when you're ready,

339
00:16:01,294 --> 00:16:04,297
slowly begin to roll it up.

340
00:16:04,297 --> 00:16:05,565
Take your time.

341
00:16:14,373 --> 00:16:18,411
Mountain Pose, really feel
this connection with your feet

342
00:16:18,411 --> 00:16:20,546
here firmly, 
and once again, see if you can

343
00:16:20,546 --> 00:16:24,417
really engage, firm, find 
stability in the lower body

344
00:16:24,417 --> 00:16:27,253
by drawing energy 
up through the midline,

345
00:16:27,253 --> 00:16:29,555
maybe lifting the 
toes to press into all four

346
00:16:29,555 --> 00:16:31,157
corners of the feet.

347
00:16:31,157 --> 00:16:33,159
Go through your 
checklist, find that lift

348
00:16:33,159 --> 00:16:34,260
up through the front body,

349
00:16:34,260 --> 00:16:36,195
that grounding 
through the back body.

350
00:16:36,195 --> 00:16:38,598
See if you can really just
right in this first Mountain,

351
00:16:38,598 --> 00:16:42,668
just embody the pose in 
the best way you see fit.

352
00:16:43,836 --> 00:16:45,338
And then you gotta 
bring the breath here.

353
00:16:45,338 --> 00:16:48,241
Give the thinking mind a 
break and let's really begin

354
00:16:48,241 --> 00:16:49,742
to let the breath take over.

355
00:16:49,742 --> 00:16:52,144
So nice and slow, 
inhale, reach the fingertips

356
00:16:52,144 --> 00:16:53,379
all the way up.

357
00:16:54,580 --> 00:16:56,549
And then exhale, 
we're gonna tilt to the left,

358
00:16:56,549 --> 00:16:58,150
left fingers 
are gonna come down,

359
00:16:58,150 --> 00:17:00,219
and kind of like the 
seaweed arms earlier,

360
00:17:00,219 --> 00:17:02,989
just gonna come down and 
we'll reach right fingertips

361
00:17:02,989 --> 00:17:04,891
up and over to 
the left, big stretch.

362
00:17:04,891 --> 00:17:09,060
See if you can keep weight
pressing into both feet evenly.

363
00:17:10,262 --> 00:17:11,530
So there's 
awareness as you really

364
00:17:11,530 --> 00:17:13,098
press into the right heel.

365
00:17:13,098 --> 00:17:15,835
And then inhale all the way
up, move with your breath.

366
00:17:15,835 --> 00:17:18,170
Exhale, rain the 
right fingertips down.

367
00:17:18,170 --> 00:17:21,607
Send the left fingertips 
over towards the right.

368
00:17:21,607 --> 00:17:22,775
Lengthen through the crown.

369
00:17:22,775 --> 00:17:25,211
Press into your left heel.

370
00:17:25,211 --> 00:17:27,680
And then inhale all the way up.

371
00:17:27,680 --> 00:17:29,181
And one more time to each side.

372
00:17:29,181 --> 00:17:32,151
Exhale, this time focus 
on hugging the lower ribs in,

373
00:17:32,151 --> 00:17:34,854
lengthening the tailbone down.

374
00:17:34,854 --> 00:17:38,257
So, see if you can counter 
this big arch in the spine

375
00:17:38,257 --> 00:17:41,827
in the lower back by 
hugging the lower ribs in.

376
00:17:41,827 --> 00:17:44,697
And inhale, come all the way up.

377
00:17:44,697 --> 00:17:46,399
And to the right.

378
00:17:46,399 --> 00:17:49,235
(exhaling breath)

379
00:17:50,536 --> 00:17:51,370
Fabulous.

380
00:17:51,370 --> 00:17:53,406
Inhale, reach for the sky.

381
00:17:53,406 --> 00:17:55,341
And exhale, rain 
the fingertips down

382
00:17:55,341 --> 00:17:57,109
to interlace behind the tail.

383
00:17:57,109 --> 00:17:58,744
Go ahead and square off 
the wrists here to start,

384
00:17:58,744 --> 00:18:00,212
just finding that 
stretch through the forearm

385
00:18:00,212 --> 00:18:01,614
in case they're a little tight.

386
00:18:01,614 --> 00:18:02,982
Loop the shoulders.

387
00:18:02,982 --> 00:18:05,084
Inhale, open the chest.

388
00:18:05,084 --> 00:18:07,787
And then again, see if you
can lengthen tailbone down.

389
00:18:07,787 --> 00:18:11,657
Hug the lower ribs in and
stand up as tall as possible,

390
00:18:11,657 --> 00:18:13,726
stretching the neck long.

391
00:18:14,560 --> 00:18:16,195
Inhale in.

392
00:18:16,195 --> 00:18:19,865
Exhale, break free with 
a softness with a grace,

393
00:18:19,865 --> 00:18:21,834
so release with control.

394
00:18:21,834 --> 00:18:25,404
And then we'll inhale, 
reach for the sky.

395
00:18:25,404 --> 00:18:27,106
And exhale, rain it down.

396
00:18:27,106 --> 00:18:29,575
This time interlace, 
opposite thumb on top.

397
00:18:29,575 --> 00:18:31,177
Square the wrists, 
so it's gonna be the one

398
00:18:31,177 --> 00:18:32,678
that feels a bit weird.

399
00:18:32,678 --> 00:18:35,114
Draw them this 
time down and away.

400
00:18:35,114 --> 00:18:38,017
Work on finding that containment
through the front body.

401
00:18:38,017 --> 00:18:41,020
And inhale, press into 
the heels, find length,

402
00:18:41,020 --> 00:18:44,123
really stretch the crown of
the head up towards the sky.

403
00:18:44,123 --> 00:18:47,793
The energetic body 
now is getting turned on.

404
00:18:49,295 --> 00:18:50,639
Hey-o.

405
00:18:52,298 --> 00:18:54,400
Lit, lighting it up.

406
00:18:54,400 --> 00:18:55,468
(laughs)

407
00:18:55,468 --> 00:18:57,003
Tryin' to think of 
other ways to say that.

408
00:18:57,003 --> 00:18:58,571
Alright, here we go, 
and then with control,

409
00:18:58,571 --> 00:19:00,539
with grace, 
inhale, lift, embody.

410
00:19:00,539 --> 00:19:02,975
Lift your toes, all of 
your toes, lift, lift, lift.

411
00:19:02,975 --> 00:19:04,276
And then exhale, break free.

412
00:19:04,276 --> 00:19:05,277
(exhaling breath)

413
00:19:05,277 --> 00:19:07,546
Wonderful, hands are gonna
come together at the heart.

414
00:19:07,546 --> 00:19:10,983
Feet are gonna come 
together arch to arch.

415
00:19:10,983 --> 00:19:13,519
Alright, from here, 
slide the left foot back

416
00:19:13,519 --> 00:19:16,088
and we're gonna work on 
two parallel lines here.

417
00:19:16,088 --> 00:19:17,223
Feet are straight.

418
00:19:17,223 --> 00:19:18,958
You're already gonna 
start to feel a nice stretch

419
00:19:18,958 --> 00:19:21,460
in the back of the calf 
where we did that massage.

420
00:19:21,460 --> 00:19:24,196
So root back 
through the left heel.

421
00:19:24,196 --> 00:19:26,465
And allow your left 
toes to point towards

422
00:19:26,465 --> 00:19:29,368
the front left corner 
of the room or your mat.

423
00:19:29,368 --> 00:19:31,370
Then all this awesome 
work we've been doing

424
00:19:31,370 --> 00:19:34,507
on engaging, 
finding support from within,

425
00:19:34,507 --> 00:19:35,741
start to play with that here,

426
00:19:35,741 --> 00:19:39,812
hugging the lower ribs in, 
connecting to your center,

427
00:19:39,812 --> 00:19:41,313
drawing it in and up.

428
00:19:41,313 --> 00:19:43,983
Pull the right hip crease back
and then last but not least,

429
00:19:43,983 --> 00:19:47,253
really find that lengthening 
of the tailbone down.

430
00:19:47,253 --> 00:19:50,823
So, we're working in a way
that we feel head over heart,

431
00:19:50,823 --> 00:19:55,428
heart over pelvis, 
pressing into that back foot.

432
00:19:55,428 --> 00:19:57,430
Left inner thigh has 
this sweet inner spiral

433
00:19:57,430 --> 00:20:00,933
rotating towards the 
back edge of your mat

434
00:20:01,867 --> 00:20:03,769
as you lift your heart.

435
00:20:04,970 --> 00:20:08,074
Then take what works for you,
leave what doesn't today.

436
00:20:08,074 --> 00:20:09,842
Return to the breath.

437
00:20:11,010 --> 00:20:13,279
♫ Return to the breath

438
00:20:13,279 --> 00:20:15,414
(humming)

439
00:20:18,451 --> 00:20:19,485
Okay, here we go.

440
00:20:19,485 --> 00:20:21,821
Inhale, lift your 
sternum to your thumbs.

441
00:20:21,821 --> 00:20:24,657
Keep that lift as you 
swim the fingertips behind.

442
00:20:24,657 --> 00:20:26,492
Square the wrists 
just like we did before

443
00:20:26,492 --> 00:20:29,929
or work now to 
bring the palms together.

444
00:20:29,929 --> 00:20:32,198
Then wrap the 
shoulder blades around,

445
00:20:32,198 --> 00:20:35,101
lift your heart even more, 
long puppy belly here,

446
00:20:35,101 --> 00:20:38,104
strong legs, 
engage your inner thighs,

447
00:20:38,104 --> 00:20:40,806
and then exhale 
slowly from the hip crease.

448
00:20:40,806 --> 00:20:43,242
Send your heart 
forward, tail back.

449
00:20:43,242 --> 00:20:46,278
Nice, long, beautiful 
neck here the whole way down,

450
00:20:46,278 --> 00:20:50,282
so we're not collapsing, 
working into Pyramid Pose.

451
00:20:50,282 --> 00:20:53,686
So this can be a tricky pose, 
so bring the breath,

452
00:20:53,686 --> 00:20:56,789
bring this lift up 
through your heart,

453
00:20:56,789 --> 00:20:59,091
and see if you can kind of
pulse with the breath here.

454
00:20:59,091 --> 00:20:59,925
This is tricky.

455
00:20:59,925 --> 00:21:02,394
Press into the back heel.

456
00:21:02,394 --> 00:21:04,997
Lift from your arches.

457
00:21:04,997 --> 00:21:07,299
Find a forgiveness in this stiff

458
00:21:07,299 --> 00:21:09,468
and sometimes frustrating pose.

459
00:21:09,468 --> 00:21:10,903
Do the work.

460
00:21:10,903 --> 00:21:12,371
Breathe deep.

461
00:21:12,371 --> 00:21:14,340
One more breath here, 
you got this.

462
00:21:14,340 --> 00:21:17,343
Reach the knuckles back, 
crown forward.

463
00:21:17,343 --> 00:21:19,545
Wonderful, then exhale, break
free just like we did before

464
00:21:19,545 --> 00:21:21,981
with grace, find a softness, 
and then we'll bring

465
00:21:21,981 --> 00:21:24,350
the fingertips 
either down to the shin.

466
00:21:24,350 --> 00:21:25,651
If you have a 
block handy, great,

467
00:21:25,651 --> 00:21:29,121
or all the way to your yoga mat.

468
00:21:29,121 --> 00:21:31,323
Then inhale to find length.

469
00:21:31,323 --> 00:21:36,536
And exhale to let the head
soften, the neck loosen up.

470
00:21:37,930 --> 00:21:40,566
See if you can keep 
a strong back leg here.

471
00:21:40,566 --> 00:21:43,302
Again, inner thighs engaged.

472
00:21:43,302 --> 00:21:45,971
Careful not to grip in the toes.

473
00:21:52,344 --> 00:21:55,614
Alright, now walk your front
foot to the midline just a bit,

474
00:21:55,614 --> 00:21:58,551
and then begin to 
soften through that front knee.

475
00:21:58,551 --> 00:22:01,253
Then lift the back heel, 
bend the back knee,

476
00:22:01,253 --> 00:22:02,755
and find soft, easy movement.

477
00:22:02,755 --> 00:22:06,425
Again, think about the seaweed, 
a forgiving movement.

478
00:22:06,425 --> 00:22:08,594
Begin to lift up 
through your center.

479
00:22:08,594 --> 00:22:10,563
And when you're ready, 
lift the back foot.

480
00:22:10,563 --> 00:22:13,365
Lift from your left 
inner thigh, standing splits.

481
00:22:13,365 --> 00:22:14,433
You got this.

482
00:22:14,433 --> 00:22:16,135
Breathing deep.

483
00:22:16,135 --> 00:22:18,470
Connecting to 
your center, your core.

484
00:22:18,470 --> 00:22:20,539
If you want to take a 
variation here you can,

485
00:22:20,539 --> 00:22:24,577
maybe wrapping the hands 
around the back of the leg.

486
00:22:24,577 --> 00:22:27,246
Turn your left pinky toe down.

487
00:22:27,246 --> 00:22:30,445
And breathe full, 
buoyant breaths.

488
00:22:31,550 --> 00:22:34,420
One more breath 
here, you got this.

489
00:22:34,420 --> 00:22:36,555
Then slowly bend that back knee.

490
00:22:36,555 --> 00:22:38,857
Bend the front knee 
and step your left foot

491
00:22:38,857 --> 00:22:41,060
to the right of your right foot,

492
00:22:41,060 --> 00:22:44,964
so we're coming into a
criss-cross Forward Fold.

493
00:22:44,964 --> 00:22:46,498
Big stretch here.

494
00:22:46,498 --> 00:22:47,800
Relax the head.

495
00:22:47,800 --> 00:22:51,136
Maybe draw your 
nose towards your navel.

496
00:22:52,271 --> 00:22:55,941
And study the 
sensations in the legs.

497
00:22:55,941 --> 00:22:58,344
Keep the feet firmly planted.

498
00:23:00,613 --> 00:23:01,914
And then we're 
gonna roll it up here

499
00:23:01,914 --> 00:23:04,717
while keeping the 
ball joint of the big toes

500
00:23:04,717 --> 00:23:07,553
and the back two corners 
of the heels rooted strong.

501
00:23:07,553 --> 00:23:09,655
So really press 
your feet into the earth

502
00:23:09,655 --> 00:23:11,657
and begin to roll it up.

503
00:23:13,759 --> 00:23:15,294
Squeeze the thighs together.

504
00:23:15,294 --> 00:23:18,197
Squeeze, squeeze, squeeze.

505
00:23:18,197 --> 00:23:20,566
Hands come to heart center.

506
00:23:20,566 --> 00:23:22,058
Deep breath in.

507
00:23:23,035 --> 00:23:25,704
And then exhale, try to 
do this without looking down.

508
00:23:25,704 --> 00:23:27,606
Soften and we'll 
come back to Mountain

509
00:23:27,606 --> 00:23:32,680
by bringing the left foot around
and back to meet the right.

510
00:23:33,779 --> 00:23:34,613
Awesome work.

511
00:23:34,613 --> 00:23:36,415
Slowly inhale in.

512
00:23:36,415 --> 00:23:39,385
Slide the right foot back.

513
00:23:39,385 --> 00:23:41,253
Work on two parallel lines here

514
00:23:41,253 --> 00:23:43,889
and take your time finding 
a nice, strong foundation.

515
00:23:43,889 --> 00:23:45,991
So right toes are 
gonna point towards the front

516
00:23:45,991 --> 00:23:47,593
right corner of the room.

517
00:23:47,593 --> 00:23:50,095
Left toes point forward, 
and we go through

518
00:23:50,095 --> 00:23:51,134
our checklist here, 


519
00:23:51,134 --> 00:23:55,274
finding that 
support from within.

520
00:23:55,274 --> 00:23:58,704
This integrity rooting 
through the back heel,

521
00:23:58,704 --> 00:24:01,640
really feeling that 
stretch in the calf.

522
00:24:01,640 --> 00:24:03,742
Begin to engage 
the inner thighs,

523
00:24:03,742 --> 00:24:05,344
and then zip up 
through the front body

524
00:24:05,344 --> 00:24:07,713
as you lengthen tailbone down.

525
00:24:07,713 --> 00:24:09,782
Hands come to the 
heart if they are not already

526
00:24:09,782 --> 00:24:13,218
just as one last reminder 
to keep the sternum lifted.

527
00:24:13,218 --> 00:24:14,887
Squeeze the 
inner thighs together.

528
00:24:14,887 --> 00:24:17,289
Perhaps imagine bringing 
the front edge of your mat

529
00:24:17,289 --> 00:24:18,957
and the back edge 
of your mat together,

530
00:24:18,957 --> 00:24:20,893
so you're really working 
here, we're not just blah,

531
00:24:20,893 --> 00:24:22,528
splaying all our energy out.

532
00:24:22,528 --> 00:24:25,197
But we're really 
controlling the energy

533
00:24:25,197 --> 00:24:27,566
so that we can use 
it in a meaningful way.

534
00:24:27,566 --> 00:24:29,368
I don't know if that 
resonates with anyone,

535
00:24:29,368 --> 00:24:31,670
but instead of just 
letting it all spill out,

536
00:24:31,670 --> 00:24:36,460
we're having an 
awareness about that energy

537
00:24:36,460 --> 00:24:38,544
and how awesome 
and powerful we are!

538
00:24:38,544 --> 00:24:40,813
And we do have the 
power to find forgiveness,

539
00:24:40,813 --> 00:24:43,382
and if we can forgive 
ourselves, then we can forgive

540
00:24:43,382 --> 00:24:46,051
just about anything, I think.

541
00:24:46,051 --> 00:24:49,521
I contemplate on 
that anyway, inhale.

542
00:24:49,521 --> 00:24:51,690
Exhale, time to shut up, 
Adriene, let's do the yoga.

543
00:24:51,690 --> 00:24:53,164
Just kidding.
(laughs)

544
00:24:53,164 --> 00:24:55,227
Reach around, 
opposite thumb on top,

545
00:24:55,227 --> 00:24:57,129
you can square the 
wrists just like we did before

546
00:24:57,129 --> 00:24:59,264
or bring the palms together.

547
00:24:59,264 --> 00:25:00,199
Loop the shoulders.

548
00:25:00,199 --> 00:25:03,435
I'm just kidding, we know
it's all the same thing, yes.

549
00:25:03,435 --> 00:25:05,437
That's what the 
Revolution's all about,

550
00:25:05,437 --> 00:25:09,515
this opportunity to start fresh,

551
00:25:11,076 --> 00:25:13,245
to move around 
again in a new way,

552
00:25:13,245 --> 00:25:17,282
to think of things 
with more consciousness,

553
00:25:17,282 --> 00:25:19,918
and to be healthy and 
happy and lean in our bodies.

554
00:25:19,918 --> 00:25:22,054
Okay, here we go.

555
00:25:22,054 --> 00:25:24,723
Keep the heart lifted as 
you slowly send it forward.

556
00:25:24,723 --> 00:25:26,091
Pull the left hip crease back.

557
00:25:26,091 --> 00:25:28,827
Feel the power of 
that back leg rooted strong

558
00:25:28,827 --> 00:25:33,818
as you move slowly and
mindfully into Pyramid Posture.

559
00:25:33,818 --> 00:25:37,436
And we use the breath 
here to find a buoyancy,

560
00:25:37,436 --> 00:25:39,029
to find length.

561
00:25:41,106 --> 00:25:44,710
Imagine one nice, long line
from the crown to the tail,

562
00:25:44,710 --> 00:25:47,312
and all the work we've been
doing up until this moment

563
00:25:47,312 --> 00:25:50,282
of bringing the heart space up
between the shoulder blades,

564
00:25:50,282 --> 00:25:53,886
of lifting the front 
body to the back body.

565
00:25:54,987 --> 00:25:58,673
Of moving as 
one continuous part,

566
00:25:58,673 --> 00:26:00,659
not a bunch of disjointed parts.

567
00:26:00,659 --> 00:26:01,794
Tap into that now.

568
00:26:01,794 --> 00:26:05,464
Use your breath 
to find a buoyancy.

569
00:26:05,464 --> 00:26:07,132
Engage the inner thighs.

570
00:26:07,132 --> 00:26:11,036
(exhaling and inhaling)

571
00:26:11,036 --> 00:26:13,605
One more breath, you got this.

572
00:26:13,605 --> 00:26:17,209
And then exhale, break free,
the change, find forgiveness.

573
00:26:17,209 --> 00:26:18,377
(sighing exhale)

574
00:26:18,377 --> 00:26:21,213
Break free the chains and
then release all the way down,

575
00:26:21,213 --> 00:26:25,123
fingertips to your 
leg or to the earth.

576
00:26:26,285 --> 00:26:28,420
Then find length, inhale.

577
00:26:28,420 --> 00:26:31,590
And then exhale, soften and bow.

578
00:26:31,590 --> 00:26:33,091
You can shake 
the head loose here,

579
00:26:33,091 --> 00:26:36,962
keep strength and 
power in that back leg.

580
00:26:36,962 --> 00:26:38,664
Then study the sensations.

581
00:26:38,664 --> 00:26:40,332
(sighing exhale)

582
00:26:40,332 --> 00:26:44,470
Notice how with every 
conscious and mindful breath,

583
00:26:44,470 --> 00:26:48,674
the muscles have an 
opportunity to lengthen,

584
00:26:48,674 --> 00:26:53,612
the pose becomes more 
forgiving with time and breaths

585
00:26:53,612 --> 00:26:56,583
and a little love.

586
00:27:03,589 --> 00:27:06,058
And then walk your front 
foot in toward the midline

587
00:27:06,058 --> 00:27:09,127
just a bit, soften 
through that front knee,

588
00:27:09,127 --> 00:27:11,897
lift the back heel, 
bend your right knee,

589
00:27:11,897 --> 00:27:14,523
and before you step it up, 
or before you lift it up,

590
00:27:14,523 --> 00:27:18,222
find a softness, again balancing

591
00:27:18,222 --> 00:27:21,304
that sthira, that sukha.

592
00:27:21,304 --> 00:27:24,720
Perfect for standing split.

593
00:27:24,720 --> 00:27:27,880
And then when you're ready,
lift the back leg up.

594
00:27:27,880 --> 00:27:30,182
And then maybe it 
doesn't come up as high as mine.

595
00:27:30,182 --> 00:27:32,017
Maybe it comes up 
way high and you're not

596
00:27:32,017 --> 00:27:34,620
leveling the hips, 
so turn the toes down

597
00:27:34,620 --> 00:27:38,957
so the right pinky toe 
is facing your yoga mat,

598
00:27:38,957 --> 00:27:40,759
and then you can play in 
different variations here

599
00:27:40,759 --> 00:27:42,227
of course, 
but we're wanting to lift

600
00:27:42,227 --> 00:27:46,598
the right inner thigh up, 
keeping the hips level,

601
00:27:46,598 --> 00:27:48,615
the glutes leveled.

602
00:27:49,401 --> 00:27:51,970
Not gripping in the toes.

603
00:27:51,970 --> 00:27:53,238
Finding breath.

604
00:27:54,139 --> 00:27:56,909
Again, nice 
softness in the upper body.

605
00:27:56,909 --> 00:27:58,844
Not gripping in the face.

606
00:27:58,844 --> 00:28:00,979
And then you have the stability,

607
00:28:00,979 --> 00:28:02,714
the work in the lower body.

608
00:28:02,714 --> 00:28:05,050
(breathing)

609
00:28:07,119 --> 00:28:09,187
Take one more breath.

610
00:28:09,187 --> 00:28:11,557
And then soften, bend 
the knees, bend the back knee

611
00:28:11,557 --> 00:28:13,992
and step the right 
foot now into the left

612
00:28:13,992 --> 00:28:15,494
of your left foot.

613
00:28:16,628 --> 00:28:18,864
Criss-cross Forward Fold.

614
00:28:18,864 --> 00:28:22,000
And find your foundation 
in the feet here firmly

615
00:28:22,000 --> 00:28:23,418
and let the head loose,

616
00:28:23,418 --> 00:28:26,016
shake it a little 
back and forth.

617
00:28:32,444 --> 00:28:34,479
And then come on now, 
bring some loving,

618
00:28:34,479 --> 00:28:38,492
full breath to the shape.

619
00:28:40,285 --> 00:28:43,155
Notice how you 
feel with each breath.

620
00:28:43,155 --> 00:28:46,892
So great for the back, 
so great for the legs.

621
00:28:48,660 --> 00:28:53,420
With the head below the heart
here, so great for energy,

622
00:28:55,467 --> 00:28:58,971
letting go of 
any stress, tension,

623
00:28:58,971 --> 00:29:02,928
any energy that 
is stagnant or stuck.

624
00:29:05,177 --> 00:29:06,778
And stay connected to your feet,

625
00:29:06,778 --> 00:29:09,581
start to roll it up, 
so press into your heels,

626
00:29:09,581 --> 00:29:11,350
press into the big toes mounds,

627
00:29:11,350 --> 00:29:13,552
tuck the chin into 
the chest and roll it up.

628
00:29:13,552 --> 00:29:15,721
Pay attention to 
what's going on in the hips.

629
00:29:15,721 --> 00:29:17,022
Squeeze the legs together.

630
00:29:17,022 --> 00:29:19,157
Squeeze, squeeze, 
squeeze, squeeze,

631
00:29:19,157 --> 00:29:20,626
and you'll come all the way up.

632
00:29:20,626 --> 00:29:23,629
Bring the hands 
to the heart center.

633
00:29:24,596 --> 00:29:26,365
And then without looking, 
see if you can do it

634
00:29:26,365 --> 00:29:28,133
without looking, 
just feel it out, trust,

635
00:29:28,133 --> 00:29:29,901
and if you need to 
keep your foot on the ground

636
00:29:29,901 --> 00:29:31,503
for stability, 
go ahead and just slide it

637
00:29:31,503 --> 00:29:34,539
and we're gonna bring 
the feet back together.

638
00:29:34,539 --> 00:29:35,707
Mountain Pose.

639
00:29:37,409 --> 00:29:39,311
Awesome, big breath in.

640
00:29:40,512 --> 00:29:43,215
Big breath, release 
it out through the mouth.

641
00:29:43,215 --> 00:29:44,983
(exhaling breath)

642
00:29:44,983 --> 00:29:49,054
Keep it going, big 
breath in through the nose.

643
00:29:49,054 --> 00:29:51,390
And out through the mouth.

644
00:29:51,390 --> 00:29:52,891
Now on this next one, 
I want you to scare

645
00:29:52,891 --> 00:29:54,693
anyone that might 
be in a mile radius,

646
00:29:54,693 --> 00:29:56,128
so we're gonna sigh it out.

647
00:29:56,128 --> 00:29:57,262
Big breath in.

648
00:29:58,530 --> 00:29:59,865
And exhale, let it go.

649
00:29:59,865 --> 00:30:01,600
(sighing exhaling)

650
00:30:01,600 --> 00:30:02,701
And let's do one more.

651
00:30:02,701 --> 00:30:03,869
Big breath in.

652
00:30:05,070 --> 00:30:06,104
Don't let yourself down.

653
00:30:06,104 --> 00:30:07,706
Here we go, let something go.

654
00:30:07,706 --> 00:30:09,875
(sighing exhale)

655
00:30:09,875 --> 00:30:11,943
(laughs)

656
00:30:11,943 --> 00:30:15,080
Alright, soften your 
gaze or close your eyes.

657
00:30:15,080 --> 00:30:17,783
Then we give 
thanks for this practice.

658
00:30:17,783 --> 00:30:19,217
If you have time, take a seat,

659
00:30:19,217 --> 00:30:21,019
come into a little 
meditation posture.

660
00:30:21,019 --> 00:30:23,455
If you have time, 
come to the ground,

661
00:30:23,455 --> 00:30:25,424
lay down in 
Shavasana for a couple moments

662
00:30:25,424 --> 00:30:27,059
after this practice.

663
00:30:30,829 --> 00:30:32,197
The power of forgiveness.

664
00:30:32,197 --> 00:30:34,032
The power of movement.

665
00:30:36,134 --> 00:30:39,871
Thank you for sharing your
time and your energy with me.

666
00:30:39,871 --> 00:30:41,940
I'll see you tomorrow.

667
00:30:41,940 --> 00:30:42,908
Namaste.

668
00:30:42,908 --> 00:30:47,079
(lively, chiming 
orchestral music)