- Hello, hello 
everyone and welcome

to your 31 days 
of Yoga Revolution.

It's day 14 and today 
we practice forgiveness.

Let's get started.

(lively orchestral music)

Alright my darling 
friends, welcome back.

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

You're in luck.

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

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

and just kind of 
keep the fingers soft.

In fact, let's do this.

Let's begin with 
a little movement,

creating a little energy.

Sit up nice and tall.

And then when you're 
ready, take your thumbs

and the other 
fingers will remain soft

and you're just 
gonna move your thumbs

starting at the ankle, 
the Achilles,

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

and then all the way 
back down a couple times.

And so you've 
been doing great work,

especially if 
you're new to the practice,

your legs are 
probably a bit sore.

But beginning 
today's sequence or practice

with some self massage, 
so get right up

in the meaty 
part of that muscle

of the calf.

Right behind the knee.

And then we'll switch.

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

and then there's 
something else going on.

Bit of those yoga 
parlor tricks to get you

to really be present.

So as you are giving 
yourself a little massage here,

just notice what else 
is going on in your head,

can you relax your shoulders?

Maybe it was a 
task to get here today,

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

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

So, the art of noticing here,

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

through the asana, 
we're not isolating one task

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

as a avenue or a tool

to actually think about

the big picture.

Whoa, goin' 
deep already, day 14.

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

The body as one moving part.

Thinking about the movement
as one continuous movement,

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

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

I barely made it here, Adriene,

then you're givin' 
yourself a little massage.

Activate self love!

Making self love cool again!

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

and so that is just 
something that has rolled on

into the new year, 
at least for me,

and I invite you to 
consider that as we move

through the next 
couple days especially.

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

Release that, come to a
cross-legged seat.

Hands are gonna 
come to the knees

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

Think Cat-Cow, 
so move nice and slow.

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

Loop the shoulders 
back and inhale,

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

Get a big stretch here.

Start to activate down through
the elbows and shoulders

as you lift up 
through the crown.

And then you might 
close your eyes here

to just visualize 
this line of the spine,

this beautiful arc, 
this natural line of the spine

as you lift your chest.

Take a deep breath in here.

And then use 
your exhale to slowly,

start at the tailbone my friend,

start at the 
tail and curl it in,

and then I like to 
keep the gaze soft here,

the eyes closed so 
I can really visualize

what's going on in the spine.

So there's no 
arbitrary movement here,

but right away, feeling it out.

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

Hang here for a couple 
breaths, chin to chest.

If you are an OG 
Yoga with Adriene

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

I talk about the 
image of Mr. Burns here,

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

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

(laughs)

If you are not from the States,

you may not know 
what I'm talking about,

but anyway this idea of the

shoulders coming forward

and this turtle shell 
being stuck in this posture

of hunched over, 
collapsed in the heart space.

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

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

And then press down 
into your sitting bones.

Start to slowly 
roll up through the spine

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

carving a line with 
the nose up and back.

Open your heart, 
feel the expansion in here.

So sometimes less is more.

You have to kind of 
embody this, otherwise,

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

And exhale, chin to chest.

And now you're just 
gonna go back and forth

a couple times on your own.

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

and maybe you find soft, 
easy movement in between.

And so this is 
your Cat-Cow today,

working with the spine.

I will say as you 
lift the heart and chest,

careful not to 
crunch the back of the neck.

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

rather than drop your head back.

Start to synchronize.

Sync up with your breath.

And you can really 
use your hands here

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

So not only are we 
warming up through the front

and back body, 
the neck and the shoulders,

a little bit through 
the hips, and lower back,

opening the heart, 
but we're starting to move

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

that we tap into the 
breath in order to invite that

movement which is super 
important when we're trying

to move forward.

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

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

of movement or forgiveness, 
be more forgiving,

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

Wheeeeewww!

Just gettin' into it today.

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

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

So you'll keep the 
legs where they are,

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

stability, firm, 
and the upper body's

gonna move side to side.

So you can use your fingertips.

You can keep the 
palms on the thighs.

You can go big here 
with some seaweed arms.

So we're stretching 
the side body here today,

nice and soft and easy, 
while still trying to maintain

an awareness of the lower body.

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

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

See if you can keep 
the lower body kind of stern

and then find a 
softness and a playfulness

in the upper body.

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

You're deepening the breath.

We're starting to drop 
into our practice today.

So that we can feel 
awesome and amazing.

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

onto all fours.

Take the knees wide, 
bring the toes together,

Extended Child's Pose.

Smell your yoga mat.

Smell your armpits.

Notice what it feels 
like to be alive today.

(giggles)

And begin to listen to 
the sound of your breath.

You decide what 
feels good, so again,

a thoughtfulness in the 
fingers, maybe active or soft.

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

and if you don't 
know what that means,

see if you can 
explore what that means.

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

as you breathe in deeply.

Perhaps feeling the 
weight of the hips relax down

towards the soles of 
the feet as you exhale.

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

before we give 
ourself permission to

clear the cache

and let the breath 
take over in our asana.

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

to just consider if 
there's something in your life

that feels stuck or 
something that could use

a little bit of forgiving, 
a little softness,

a little movement.

And then we'll all 
take a deep breath in

and just considering 
whatever came up,

and if nothing did, 
that's fine too.

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

Press into the tops of the feet.

Inhale, come all the way up.

We're gonna walk the 
knees underneath the hips

and come all the 
way onto the belly.

Oh yeah.

Continue to breathe deep here,

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

and slide the hands 
underneath the shoulders,

press into the tops of the feet,

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

but hip width apart.

Then hug those elbows in.

Press into your pubic bone, 
and nice and slow,

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

Use your exhale to 
find the wave back down.

So really moving 
with the breath here.

Big inhale, 
press into the palms.

Keep the elbows 
hugged in, baby Cobra.

And exhale, wave it down.

This time focus on 
pressing into the feet.

Start to let the 
breath take over.

Inhale, it moves you up.

And exhale, it moves you down.

Press into your foundation.

Inhale moves you up.

And exhale moves you down.

Keep moving with the breath.

Notice if the shoulders are
hiking up towards the ears,

so anchor down, 
play with opposition here.

As you inhale, lift up.

And exhale.

And then just 
consider the spine.

As it slowly 
moves with the breath,

it becomes more 
forgiving perhaps.

Some days more than others.

More flexible.

We slowly find more mobility.

And in time, more ease.

Wonderful, on your next inhale,

stay there for one breath cycle.

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

Careful that you're 
not muscling it here.

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

from the crown to the tail.

After one breath 
cycle in and out here,

we'll slowly release.

(exhaling breath)

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

Find Tabletop position.

Awesome work.

Wrists underneath the shoulders.

Knees directly 
underneath the hips.

Gonna tap into that 
center or your core here,

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

bones, press into 
the tops of the feet.

Inhale in, gaze straight down,

so long, beautiful neck here.

And exhale, lift the 
knees and let them hover

for five, tug the 
shoulders back, four,

listen to the sound 
of your breath, three,

press into your fingertips, two,

and one more breath.

And release, gorgeous.

Curl the toes under.

Drop the elbows.

And walk the knees 
back, Puppy Posture.

Keep the elbows, the wrists,
and your middle finger in line

as you melt your heart down.

Toes are curled under 
in the variation today

and forehead comes to 
the mat or hovers above.

You can find soft, 
easy movement,

rocking gently side to side,

opening up through 
the chest, the shoulders.

Again, keep your 
middle finger, your wrist,

and your elbows in alignment.

Inhale, lots of love in.

Exhale, lots of love out.

(exhaling breath)

Now check it out, press, 
claw into your fingertips,

press into your hands, 
and slowly, keeping the elbows

on the earth, come all 
the way forward, Sphinx Pose.

Press into the tops of 
the feet, here we go again.

Inhale, tuck the chin 
into the chest, lift up.

And exhale, lower down.

Keep the arms where they are.

Inhale, roll up.

Allow the breath 
to move you here.

And exhale, slow release down.

One more time.

Inhale, press into 
the tops of the toes.

Lift up, stay here 
for one breath cycle.

If you want, you can turn, draw
a line with the nose one way

and then the other.

And then slowly 
release, awesome.

Curl the toes under.

Keep the 
forearms where they are.

Wrap the shoulders around,
draw the navel to the spine

as you exhale, so breathe in.

Exhale, draw the navel, 
lift the hips up, forearm plank

for five, four, we got this,

reach the heels back, three,

crown of the head 
forward, two, and one.

Slowly lower to the 
knees, Puppy posture.

Really find a tilt 
through the pelvis.

(laughs)

So send those hip 
points high up towards the sky.

Curl the toes under 
if they aren't already

and release the heart.

Big breaths here to open 
up through the shoulders.

So great for the back body.

Opening the heart.

You can massage your 
third eye by gently rocking

side to side on the forehead.

Lost my words there, I was
feelin' the Kundalini vibes.

Wow, I just said 
Kundalini with a bit of a

Texas flare.

Okay, big breath to 
lift you back up, all fours.

Exhale, Tabletop position.

Kundalini, Kundalini.

People always say 
I have a Texas accent,

but I don't really hear it,
but then every now and again,

I swear it comes out.

Alright, let's 
take it to Downward Dog.

Nice and slow, connect the dots

in a way that 
feels good for you.

Let's start to 
find movement here

that brings a yummy,

soft energy to your body.

So, let go of the stiffness.

Today is forgiveness.

We need to find a 
malleability, a mobility,

and the best way to do 
that is to use the structure

that I'm guiding, but for you
to really make it your own.

So there's a 
balance in that of course.

Finding freedom within the form.

When you're ready, 
make your way to the top.

Same thing, in a 
way that feels good.

So might be 
tippy tip toes today.

You might work on your jump.

You might just step 
up to the top, Ragdoll.

We'll meet, Forward Fold.

Feet hip width apart to start.

Make sure you're not 
holding in the neck here.

And then please start to find
a deeper, more fuller breath

here in Uttanasana.

(breathing)

Awesome work, when you're ready,

slowly begin to roll it up.

Take your time.

Mountain Pose, really feel
this connection with your feet

here firmly, 
and once again, see if you can

really engage, firm, find 
stability in the lower body

by drawing energy 
up through the midline,

maybe lifting the 
toes to press into all four

corners of the feet.

Go through your 
checklist, find that lift

up through the front body,

that grounding 
through the back body.

See if you can really just
right in this first Mountain,

just embody the pose in 
the best way you see fit.

And then you gotta 
bring the breath here.

Give the thinking mind a 
break and let's really begin

to let the breath take over.

So nice and slow, 
inhale, reach the fingertips

all the way up.

And then exhale, 
we're gonna tilt to the left,

left fingers 
are gonna come down,

and kind of like the 
seaweed arms earlier,

just gonna come down and 
we'll reach right fingertips

up and over to 
the left, big stretch.

See if you can keep weight
pressing into both feet evenly.

So there's 
awareness as you really

press into the right heel.

And then inhale all the way
up, move with your breath.

Exhale, rain the 
right fingertips down.

Send the left fingertips 
over towards the right.

Lengthen through the crown.

Press into your left heel.

And then inhale all the way up.

And one more time to each side.

Exhale, this time focus 
on hugging the lower ribs in,

lengthening the tailbone down.

So, see if you can counter 
this big arch in the spine

in the lower back by 
hugging the lower ribs in.

And inhale, come all the way up.

And to the right.

(exhaling breath)

Fabulous.

Inhale, reach for the sky.

And exhale, rain 
the fingertips down

to interlace behind the tail.

Go ahead and square off 
the wrists here to start,

just finding that 
stretch through the forearm

in case they're a little tight.

Loop the shoulders.

Inhale, open the chest.

And then again, see if you
can lengthen tailbone down.

Hug the lower ribs in and
stand up as tall as possible,

stretching the neck long.

Inhale in.

Exhale, break free with 
a softness with a grace,

so release with control.

And then we'll inhale, 
reach for the sky.

And exhale, rain it down.

This time interlace, 
opposite thumb on top.

Square the wrists, 
so it's gonna be the one

that feels a bit weird.

Draw them this 
time down and away.

Work on finding that containment
through the front body.

And inhale, press into 
the heels, find length,

really stretch the crown of
the head up towards the sky.

The energetic body 
now is getting turned on.

Hey-o.

Lit, lighting it up.

(laughs)

Tryin' to think of 
other ways to say that.

Alright, here we go, 
and then with control,

with grace, 
inhale, lift, embody.

Lift your toes, all of 
your toes, lift, lift, lift.

And then exhale, break free.

(exhaling breath)

Wonderful, hands are gonna
come together at the heart.

Feet are gonna come 
together arch to arch.

Alright, from here, 
slide the left foot back

and we're gonna work on 
two parallel lines here.

Feet are straight.

You're already gonna 
start to feel a nice stretch

in the back of the calf 
where we did that massage.

So root back 
through the left heel.

And allow your left 
toes to point towards

the front left corner 
of the room or your mat.

Then all this awesome 
work we've been doing

on engaging, 
finding support from within,

start to play with that here,

hugging the lower ribs in, 
connecting to your center,

drawing it in and up.

Pull the right hip crease back
and then last but not least,

really find that lengthening 
of the tailbone down.

So, we're working in a way
that we feel head over heart,

heart over pelvis, 
pressing into that back foot.

Left inner thigh has 
this sweet inner spiral

rotating towards the 
back edge of your mat

as you lift your heart.

Then take what works for you,
leave what doesn't today.

Return to the breath.

♫ Return to the breath

(humming)

Okay, here we go.

Inhale, lift your 
sternum to your thumbs.

Keep that lift as you 
swim the fingertips behind.

Square the wrists 
just like we did before

or work now to 
bring the palms together.

Then wrap the 
shoulder blades around,

lift your heart even more, 
long puppy belly here,

strong legs, 
engage your inner thighs,

and then exhale 
slowly from the hip crease.

Send your heart 
forward, tail back.

Nice, long, beautiful 
neck here the whole way down,

so we're not collapsing, 
working into Pyramid Pose.

So this can be a tricky pose, 
so bring the breath,

bring this lift up 
through your heart,

and see if you can kind of
pulse with the breath here.

This is tricky.

Press into the back heel.

Lift from your arches.

Find a forgiveness in this stiff

and sometimes frustrating pose.

Do the work.

Breathe deep.

One more breath here, 
you got this.

Reach the knuckles back, 
crown forward.

Wonderful, then exhale, break
free just like we did before

with grace, find a softness, 
and then we'll bring

the fingertips 
either down to the shin.

If you have a 
block handy, great,

or all the way to your yoga mat.

Then inhale to find length.

And exhale to let the head
soften, the neck loosen up.

See if you can keep 
a strong back leg here.

Again, inner thighs engaged.

Careful not to grip in the toes.

Alright, now walk your front
foot to the midline just a bit,

and then begin to 
soften through that front knee.

Then lift the back heel, 
bend the back knee,

and find soft, easy movement.

Again, think about the seaweed, 
a forgiving movement.

Begin to lift up 
through your center.

And when you're ready, 
lift the back foot.

Lift from your left 
inner thigh, standing splits.

You got this.

Breathing deep.

Connecting to 
your center, your core.

If you want to take a 
variation here you can,

maybe wrapping the hands 
around the back of the leg.

Turn your left pinky toe down.

And breathe full, 
buoyant breaths.

One more breath 
here, you got this.

Then slowly bend that back knee.

Bend the front knee 
and step your left foot

to the right of your right foot,

so we're coming into a
criss-cross Forward Fold.

Big stretch here.

Relax the head.

Maybe draw your 
nose towards your navel.

And study the 
sensations in the legs.

Keep the feet firmly planted.

And then we're 
gonna roll it up here

while keeping the 
ball joint of the big toes

and the back two corners 
of the heels rooted strong.

So really press 
your feet into the earth

and begin to roll it up.

Squeeze the thighs together.

Squeeze, squeeze, squeeze.

Hands come to heart center.

Deep breath in.

And then exhale, try to 
do this without looking down.

Soften and we'll 
come back to Mountain

by bringing the left foot around
and back to meet the right.

Awesome work.

Slowly inhale in.

Slide the right foot back.

Work on two parallel lines here

and take your time finding 
a nice, strong foundation.

So right toes are 
gonna point towards the front

right corner of the room.

Left toes point forward, 
and we go through

our checklist here,

finding that 
support from within.

This integrity rooting 
through the back heel,

really feeling that 
stretch in the calf.

Begin to engage 
the inner thighs,

and then zip up 
through the front body

as you lengthen tailbone down.

Hands come to the 
heart if they are not already

just as one last reminder 
to keep the sternum lifted.

Squeeze the 
inner thighs together.

Perhaps imagine bringing 
the front edge of your mat

and the back edge 
of your mat together,

so you're really working 
here, we're not just blah,

splaying all our energy out.

But we're really 
controlling the energy

so that we can use 
it in a meaningful way.

I don't know if that 
resonates with anyone,

but instead of just 
letting it all spill out,

we're having an 
awareness about that energy

and how awesome 
and powerful we are!

And we do have the 
power to find forgiveness,

and if we can forgive 
ourselves, then we can forgive

just about anything, I think.

I contemplate on 
that anyway, inhale.

Exhale, time to shut up, 
Adriene, let's do the yoga.

Just kidding.
(laughs)

Reach around, 
opposite thumb on top,

you can square the 
wrists just like we did before

or bring the palms together.

Loop the shoulders.

I'm just kidding, we know
it's all the same thing, yes.

That's what the 
Revolution's all about,

this opportunity to start fresh,

to move around 
again in a new way,

to think of things 
with more consciousness,

and to be healthy and 
happy and lean in our bodies.

Okay, here we go.

Keep the heart lifted as 
you slowly send it forward.

Pull the left hip crease back.

Feel the power of 
that back leg rooted strong

as you move slowly and
mindfully into Pyramid Posture.

And we use the breath 
here to find a buoyancy,

to find length.

Imagine one nice, long line
from the crown to the tail,

and all the work we've been
doing up until this moment

of bringing the heart space up
between the shoulder blades,

of lifting the front 
body to the back body.

Of moving as 
one continuous part,

not a bunch of disjointed parts.

Tap into that now.

Use your breath 
to find a buoyancy.

Engage the inner thighs.

(exhaling and inhaling)

One more breath, you got this.

And then exhale, break free,
the change, find forgiveness.

(sighing exhale)

Break free the chains and
then release all the way down,

fingertips to your 
leg or to the earth.

Then find length, inhale.

And then exhale, soften and bow.

You can shake 
the head loose here,

keep strength and 
power in that back leg.

Then study the sensations.

(sighing exhale)

Notice how with every 
conscious and mindful breath,

the muscles have an 
opportunity to lengthen,

the pose becomes more 
forgiving with time and breaths

and a little love.

And then walk your front 
foot in toward the midline

just a bit, soften 
through that front knee,

lift the back heel, 
bend your right knee,

and before you step it up, 
or before you lift it up,

find a softness, again balancing

that sthira, that sukha.

Perfect for standing split.

And then when you're ready,
lift the back leg up.

And then maybe it 
doesn't come up as high as mine.

Maybe it comes up 
way high and you're not

leveling the hips, 
so turn the toes down

so the right pinky toe 
is facing your yoga mat,

and then you can play in 
different variations here

of course, 
but we're wanting to lift

the right inner thigh up, 
keeping the hips level,

the glutes leveled.

Not gripping in the toes.

Finding breath.

Again, nice 
softness in the upper body.

Not gripping in the face.

And then you have the stability,

the work in the lower body.

(breathing)

Take one more breath.

And then soften, bend 
the knees, bend the back knee

and step the right 
foot now into the left

of your left foot.

Criss-cross Forward Fold.

And find your foundation 
in the feet here firmly

and let the head loose,

shake it a little 
back and forth.

And then come on now, 
bring some loving,

full breath to the shape.

Notice how you 
feel with each breath.

So great for the back, 
so great for the legs.

With the head below the heart
here, so great for energy,

letting go of 
any stress, tension,

any energy that 
is stagnant or stuck.

And stay connected to your feet,

start to roll it up, 
so press into your heels,

press into the big toes mounds,

tuck the chin into 
the chest and roll it up.

Pay attention to 
what's going on in the hips.

Squeeze the legs together.

Squeeze, squeeze, 
squeeze, squeeze,

and you'll come all the way up.

Bring the hands 
to the heart center.

And then without looking, 
see if you can do it

without looking, 
just feel it out, trust,

and if you need to 
keep your foot on the ground

for stability, 
go ahead and just slide it

and we're gonna bring 
the feet back together.

Mountain Pose.

Awesome, big breath in.

Big breath, release 
it out through the mouth.

(exhaling breath)

Keep it going, big 
breath in through the nose.

And out through the mouth.

Now on this next one, 
I want you to scare

anyone that might 
be in a mile radius,

so we're gonna sigh it out.

Big breath in.

And exhale, let it go.

(sighing exhaling)

And let's do one more.

Big breath in.

Don't let yourself down.

Here we go, let something go.

(sighing exhale)

(laughs)

Alright, soften your 
gaze or close your eyes.

Then we give 
thanks for this practice.

If you have time, take a seat,

come into a little 
meditation posture.

If you have time, 
come to the ground,

lay down in 
Shavasana for a couple moments

after this practice.

The power of forgiveness.

The power of movement.

Thank you for sharing your
time and your energy with me.

I'll see you tomorrow.

Namaste.

(lively, chiming 
orchestral music)