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- Hey pals, happy sweet 16.

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Welcome to your 
31 Days of Yoga Revolution.

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I have a really sweet 
practice for you today.

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Let's get started.

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(lively orchestral music)

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Alright, let's begin 
lying down today.

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Come to flat back.

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Feel the earth underneath you.

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Extend the legs out long.

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And when you arrive, 
take a deep breath in,

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reach the arms all 
the way up and overhead.

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Full body stretch.

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So point and flex 
the feet here a little.

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Maybe open and close the
hands, move the fingers around.

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And start to tap into 
that sweet, sweet breath.

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Day 16.

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When you're ready, 
float the hands down.

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And snuggle the shoulder blades
underneath your heart space,

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as we've been doing, 
open up through the chest.

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Then we're gonna inhale,

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just reach the 
fingertips up towards the sky.

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You can keep the legs and
the feet soft here and relax.

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We're gonna reach the 
fingertips up towards the sky.

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And then inhale, 
kiss the fingertips together,

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feel the shoulder 
blades spread, left to right.

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And then exhale, open the palms,

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and drop the 
shoulders in the sockets.

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Really feel that plugging in.

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And you feel this opening up

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through the 
chest as you do that.

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We'll do that a couple more
times, just experimenting.

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So inhale, feel 
the shoulder blades.

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Your shoulders literally 
lift up off the ground.

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It's as if you were 
reaching for something,

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a rope, or your 
favorite sweet treat.

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Tell us your favorite 
sweet treat down below.

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I'm more of a savory person, 
not a sweet person,

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but tell us your 
favorite sweet treat,

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and keep it clean, folks.

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Jeez, Louise.

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Okay, plug the shoulders down.

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And then, let's just 
do one more time,

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sorry, I got off there.

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Reach and then plug.

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And then this time stay plugged,

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so let the weight of the 
shoulders really drop down.

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And you can just feel 
that connect hopefully,

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or start to 
explore that connect.

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We've been talking a 
lot about this wrapping

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of the shoulder blades, 
playing with this awareness

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in the upper back body, scapula.

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And then from here, right arm
is gonna cross over the left

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and we're actually going to
give ourselves a big ol' hug.

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(laughs) So cheesy, but so good.

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So get your fingers right 
underneath your back here.

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And then we'll use this shape

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to bring a bigger breath in.

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So as you inhale, 
feel your shoulders, your arms,

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your chest and lungs expand.

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And then as you exhale, 
feel them soften

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and just come into this moment.

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Feel all that sweet, 
soft, yummy feeling of

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taking time for 
yourself. (chuckles)

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It ain't easy, so 
give thanks for this moment

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and appreciate yourself 
for carving out the time.

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Take one more breath here.

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And then inhale, 
reach all the way up.

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Fingertips kiss together.

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Lift the shoulders up 
off the ground even more,

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then exhale, with control.

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Plug 'em down and in, 
open up through the chest,

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and then left arm 
is gonna cross over

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and we give ourself a hug here.

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Nice stretch, but also yes,
there is this sweet feeling

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of oh, I'm doing something 
really nice for myself.

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And I understand that by doing
something nice for myself,

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I am creating space and 
making myself more available

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to do nice, sweet 
things for others.

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It's the way to be.

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Big breath in, feel your 
breath move you here.

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And then exhale, feel it soften.

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If you're not into 
the whole hugging thing,

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this is just a great stretch,

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great neck and 
shoulder hygiene, inhale.

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And exhale.

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But maybe you need 
to be a little open

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to loving yourself, who knows?

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Inhale, reach for 
the sky, who knows?

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Exhale, float the hands down.

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Press the palms into the earth.

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And nice and slow we're going
to walk the heels together.

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Use the palms 
pressing into the earth.

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Connect to your center, 
so big breath in.

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Exhale, draw the 
navel down, and from there,

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one knee at a time or 
both knees at the same time,

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lift the knees up.

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Scoop the tailbone up,

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lower back becomes 
flush with the mat.

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Again, give 
yourself a big ol' hug.

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There's gonna be 
lots of hugging today,

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so just get in there.

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Rocking gently side to side,
find what feels good here.

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You can peel the 
nose up towards the knee,

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can grab onto the 
outer edges of the feet,

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maybe you open and 
close the legs a couple times.

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And then keep 
hugging your right knee in

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as you send your left 
foot up towards the sky.

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Take a deep breath in,

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keep the shoulders plugged 
down just as we explored.

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And then with the 
shoulders plugged down,

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we'll press into the left heel

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and slowly lower 
the left leg down.

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Let it hover for a second here,

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just so you can feel how that's
connected to your center,

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your core muscles, 
and then let it release.

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Deep breath in.

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Exhale, nose to knee.

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Inhale, lower the head down.

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And exhale, twist, 
slowly, softly, no forcing.

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Just opening up 
nice and slow today.

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You can take the 
outer edge of the left hand

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to the outer edge 
of the left thigh.

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Avoid pressing the knee here,
just nice, soft, gentle.

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Keep the fingers soft, breathe.

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And inhale, come back to center.

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Squeeze the right 
knee up towards the heart.

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And then exhale, open 
it up towards the shoulder.

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Wonderful, one more breath.

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And then exhale, bring 
the knee back to center.

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Left knee comes 
up to meet the right.

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Give yourself a big hug.

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Feel that connection of 
the lower back on the mat.

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It should feel really 
yummy, feel supported.

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So if for some reason you've
missed a day, hopefully not,

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but if you have, it's okay.

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You're still supported, 
you showed up here today.

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And if for some 
reason you've been feeling

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a little hairy or unbalanced,

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I have something 
in my yoga pants,

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take this time to feel 
the support on your back

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and notice that ah, 
my practice has my back here.

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If I show up, I can find 
something that feels good.

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Squeeze the left knee in, 
send the right leg up high.

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Let the blood flow 
opposite direction here,

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so good for circulation.

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Alright, plug the shoulders
down, take a deep breath in.

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Flex through your 
right foot and then exhale,

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slowly lower 
the right heel down.

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Let it hover, just for a moment,

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so you could feel ah, 
yes, this whole body connects.

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We're not isolating parts, 
again, moving one part,

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feel how your core 
muscles engage as you hover.

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Keep the shoulders relaxed down.

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Inhale, exhale to release.

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Right heel to the 
earth and then inhale.

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Exhale, nose to knee.

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Inhale, lower the head down.

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And exhale, twist, 
left knee over to the right.

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Open up through your left arm.

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Work to get your left 
shoulder to the ground,

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but don't work in 
a way that you feel

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like you're forcing or pushing.

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Just let it open, 
allow it rather to open.

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And start to deepen 
the breath even more.

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Each breath is 
like taking a vitamin

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or drinking a 
fresh glass of water,

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something we should 
not take for granted.

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And then take one 
more big breath in here

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and use your exhale 
to come back this time.

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Great, squeeze your left 
knee up towards your heart.

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Just keep breathing 
here and then exhale.

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Open left knee up 
towards your left shoulder.

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So we're just 
moving from the center,

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opening up to the left shoulder.

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Awareness in your right leg.

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And then bring 
it back to center.

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Connect to your 
abdominals as you bring

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the right knee 
up to meet the left,

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and this time we're gonna cross
left ankle over the right.

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Grab the tops of the feet,
bend the elbows left to right.

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You can rock a 
little side to side here.

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Woo, feeling it 
in my hips today.

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And when you're ready,

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we're gonna rock all 
the way up, front to back.

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Rock as many times as you like.

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Then we're gonna come to a seat
and send the legs out wide.

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This is not the Olympics, 
trust me, I've been there.

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(laughs) Just kidding.

189
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You don't have to push or force

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to meet some sort of 
gymnastic qualifications.

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And I'm saying 
that from experience.

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I spent so much of 
my lifetime in yoga

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trying to really 
force into the posture,

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and I missed all the good stuff.

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So just bring your legs wide
to a place that feels good,

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where you still can sit up tall.

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Be sweet with yourself, right?

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If you're feeling like 
this here, totally normal.

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You can roll up the mat 
a little bit underneath you

200
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to give you a 
lift or grab a blankie.

201
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Then firm down through 
the tops of the thighs.

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Inhale, lift your heart.

203
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And then exhale,

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we're just gonna walk 
the fingertips forward,

205
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but do it slow enough 
that you can really feel

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what's going on in the hips
and where things connect,

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okay?

208
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So walking it forward.

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Keep the toes 
pointing up towards the sky.

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You can press into the hands

211
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and keep it 
nice and lifted here.

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Again, feeling the sensation

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00:10:31,264 --> 00:10:33,666
through the hips and 
where things connect.

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Or maybe you can 
come to the forearms here,

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maybe not, maybe you 
save that for another day.

216
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Another option is to bubble
gum, bubble gum, remember that?

217
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The fists, and bring that as a
little prop for the forehead.

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Or if you have the flexibility,

219
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you wanna come all 
the way to the ground,

220
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you can, but there's 
really no need to push actually.

221
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Just to kinda be 
present in this slow unraveling.

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So if we practice being kind,

223
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more sweet with 
ourselves on the yoga mat,

224
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then the idea is 
that it's easier for us

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to move to a life 
being kind to ourself.

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This happens 
a lot with self-talk,

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not just the physical body,
but the mental, emotional bod.

228
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Your mental, emotional space.

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Like are you saying 
kind things to yourself?

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I have a friend,

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just keep breathing 
here in the forward fold.

232
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We're gonna be here 
for a couple more breaths.

233
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I have a friend who's just
kind of living with back pain.

234
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It's like, "Oh, 
it's never gonna go away.

235
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"I just have to deal with it."

236
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And it's really hard 
for me because I'm like,

237
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well, it's probably 
never gonna go away

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if that is your language.

239
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Of course, what do I know?

240
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But my invitation was 
can you shift the language

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and let go of this 
back pain as your identity.

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It's not to discount, you know,

243
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what he's saying in any way,
but just to offer another way

244
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of being sweet and 
kind with the language.

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Take a couple more breaths here.

246
00:12:05,692 --> 00:12:08,027
Notice if you're 
holding in the neck.

247
00:12:08,027 --> 00:12:10,430
So either send the 
crown of the head out long,

248
00:12:10,430 --> 00:12:13,433
or go ahead and 
relax the neck over.

249
00:12:17,403 --> 00:12:19,706
And then don't rush this, 
make your way up slowly.

250
00:12:19,706 --> 00:12:23,009
Press into the thigh bones so
the thigh bones ground down

251
00:12:23,009 --> 00:12:24,344
and you slowly roll up.

252
00:12:24,344 --> 00:12:28,548
See if you can really 
feel your way, all the way up.

253
00:12:28,548 --> 00:12:32,485
Paying attention, paying 
attention, paying attention.

254
00:12:32,485 --> 00:12:35,388
Fabulous, and then hands 
are gonna come to the heart.

255
00:12:35,388 --> 00:12:39,592
Deep breath in, try 
to lift your heels here.

256
00:12:39,592 --> 00:12:40,760
Lift, lift, lift, lift, lift.

257
00:12:40,760 --> 00:12:43,529
Tone the quads, 
lift, lift, lift.

258
00:12:43,529 --> 00:12:44,964
And then exhale, release.

259
00:12:44,964 --> 00:12:48,001
Bring the hands 
behind the thighs, rock back.

260
00:12:48,001 --> 00:12:52,238
We're gonna come to 
a little modified boat.

261
00:12:52,238 --> 00:12:55,408
So you'll lean back, 
hands are behind the thighs.

262
00:12:55,408 --> 00:12:57,844
Squeeze the legs together, 
squeeze, squeeze, squeeze.

263
00:12:57,844 --> 00:12:59,479
And if you can, best you can,

264
00:12:59,479 --> 00:13:02,148
try to bring the shins parallel.

265
00:13:03,249 --> 00:13:06,606
Now another hug is coming, 
so hug the knees into the chest

266
00:13:06,606 --> 00:13:08,258
and see if you 
can get your belly

267
00:13:08,258 --> 00:13:09,946
on the tops of the thighs here.

268
00:13:09,946 --> 00:13:12,659
And if that's like not 
possible with your body,

269
00:13:12,659 --> 00:13:14,661
remember, be 
sweet with yourself.

270
00:13:14,661 --> 00:13:16,663
The way you think, 
the way you talk

271
00:13:16,663 --> 00:13:18,464
to yourself is everything.

272
00:13:18,464 --> 00:13:23,136
So that's just a guide, 
this is just a suggestion.

273
00:13:23,136 --> 00:13:25,505
It could be here, 
it could be here.

274
00:13:25,505 --> 00:13:27,940
It could be here, no. (laughs)

275
00:13:27,940 --> 00:13:30,910
Lift your heart, wherever you
are, and give yourself a hug.

276
00:13:30,910 --> 00:13:33,513
So it doesn't have to be 
this certain kind of hug.

277
00:13:33,513 --> 00:13:36,883
How you love yourself 
and hug yourself each day

278
00:13:36,883 --> 00:13:39,952
is totally different from
the man or woman next to you.

279
00:13:39,952 --> 00:13:43,523
And it's 
different from day to day.

280
00:13:43,523 --> 00:13:46,025
Some days I want 
that cold brew, okay?

281
00:13:46,025 --> 00:13:48,194
Just kidding, okay.

282
00:13:48,194 --> 00:13:51,831
Inhale, extend the 
right leg long, just try.

283
00:13:54,500 --> 00:13:57,609
And bring it back, exhale.

284
00:13:57,609 --> 00:14:01,474
Inhale, extend the 
left leg long, just try.

285
00:14:01,474 --> 00:14:02,842
And bring it back.

286
00:14:02,842 --> 00:14:05,111
Now we're gonna try and 
extend both legs out long,

287
00:14:05,111 --> 00:14:06,679
but by lifting the heart,

288
00:14:06,679 --> 00:14:09,716
plugging the shoulders 
in like we just did before,

289
00:14:09,716 --> 00:14:12,285
you can loosen your hug a 
little bit to create space.

290
00:14:12,285 --> 00:14:13,953
And here we go, 
big inhale as you send

291
00:14:13,953 --> 00:14:17,156
the big toes up 
towards the sky, just try.

292
00:14:17,156 --> 00:14:19,225
Fabulous, and 
then exhale, release.

293
00:14:19,225 --> 00:14:21,394
Cross the right 
ankle over the left.

294
00:14:21,394 --> 00:14:25,565
Come all the way through 
into Downward Facing Dog.

295
00:14:29,302 --> 00:14:33,239
Tap into a breath that 
feels sweet, supportive.

296
00:14:44,083 --> 00:14:48,321
Then lift the heels and press
away from your yoga mat.

297
00:14:48,321 --> 00:14:49,956
Lift the heels, bend the knees,

298
00:14:49,956 --> 00:14:52,225
belly comes to the 
tops of the thighs.

299
00:14:52,225 --> 00:14:54,193
Inhale, look forward.

300
00:14:54,193 --> 00:14:55,995
Exhale, drop the heels.

301
00:14:55,995 --> 00:14:59,098
Nose to navel, 
Downward Facing Dog.

302
00:14:59,098 --> 00:15:02,502
I'll explain again, 
lift the heels, bend the knees.

303
00:15:02,502 --> 00:15:05,505
Inhale, look forward, belly
goes to the tops of the thighs.

304
00:15:05,505 --> 00:15:08,207
And exhale, Downward Facing Dog.

305
00:15:08,207 --> 00:15:11,778
Send your gaze towards 
your navel, drop the heels.

306
00:15:11,778 --> 00:15:14,046
And one more time, 
lift the heels.

307
00:15:14,046 --> 00:15:16,516
Bend the knees, belly comes
to the tops of the thighs.

308
00:15:16,516 --> 00:15:21,120
Upper arm bones rotate out
as you inhale, look forward.

309
00:15:21,120 --> 00:15:23,519
And then exhale, 
Downward Facing Dog,

310
00:15:23,519 --> 00:15:25,541
awesome work.

311
00:15:26,959 --> 00:15:29,128
Slowly lower to the knees.

312
00:15:31,030 --> 00:15:35,234
Child's Pose, big toes come
to touch, knees nice and wide.

313
00:15:35,234 --> 00:15:38,037
Send the hips back, 
melt your heart.

314
00:15:38,037 --> 00:15:42,208
Three breaths here, use 
them wisely, make them sweet.

315
00:16:04,096 --> 00:16:05,898
Press into the tops of the feet.

316
00:16:05,898 --> 00:16:07,333
Keep the knees where they are.

317
00:16:07,333 --> 00:16:11,270
Lift your heart back up, 
come up onto the hands.

318
00:16:11,270 --> 00:16:13,706
Then bring the left hand 
out a little bit, inhale.

319
00:16:13,706 --> 00:16:15,808
Reach the right 
fingertips forward.

320
00:16:15,808 --> 00:16:19,745
Reach, lift your heart, and
then exhale, thread the needle.

321
00:16:19,745 --> 00:16:22,481
Right fingertips come under
the bridge of the left arm.

322
00:16:22,481 --> 00:16:25,585
We rest on the right ear 
and we breathe deep here.

323
00:16:25,585 --> 00:16:28,788
Press into your left fingertips
to get a deeper stretch.

324
00:16:28,788 --> 00:16:30,790
Breathe into your belly.

325
00:16:41,100 --> 00:16:44,070
Slowly unravel, take 
it to the other side.

326
00:16:44,070 --> 00:16:46,439
Right hand comes to 
the outer edge of your mat,

327
00:16:46,439 --> 00:16:48,374
reach the left 
fingertips forward.

328
00:16:48,374 --> 00:16:51,043
Use the inhale 
to create buoyancy.

329
00:16:51,043 --> 00:16:54,814
In the exhale we contract, 
thread the needle.

330
00:16:57,216 --> 00:16:59,018
Try to keep the 
hips over the knees,

331
00:16:59,018 --> 00:17:01,387
or at least the 
sensation, and then press

332
00:17:01,387 --> 00:17:03,990
into your right fingertips 
to go a little bit deeper.

333
00:17:03,990 --> 00:17:05,090
Breathe deep.

334
00:17:12,531 --> 00:17:14,634
Fabulous, release.

335
00:17:14,634 --> 00:17:17,970
Come all the way back, walk
the knees underneath the hips.

336
00:17:17,970 --> 00:17:20,806
Curl the toes under, 
we're gonna come to tabletop.

337
00:17:20,806 --> 00:17:23,675
Curl the toes, 
upper arm bones rotate out.

338
00:17:23,675 --> 00:17:25,845
Find that length of the neck.

339
00:17:25,845 --> 00:17:28,079
Lift up through the 
front body, inhale in, exhale.

340
00:17:28,079 --> 00:17:31,083
Lift the knees, let 
them hover for five.

341
00:17:31,083 --> 00:17:33,986
Notice how it feels 
today, four, you got this.

342
00:17:33,986 --> 00:17:36,789
Draw the navel up and in, three.

343
00:17:36,789 --> 00:17:38,824
Two, and 
Downward Dog on the one.

344
00:17:38,824 --> 00:17:40,993
Lift the hips up and back.

345
00:17:43,429 --> 00:17:46,098
Wonderful, walk 
the feet together here

346
00:17:46,098 --> 00:17:48,768
in downward dog, arch to arch.

347
00:17:48,768 --> 00:17:50,303
Drop the left 
heel down and inhale,

348
00:17:50,303 --> 00:17:51,944
lift the right leg up high.

349
00:17:51,944 --> 00:17:55,408
Keep the hips level, 
right toes point down.

350
00:17:55,408 --> 00:17:58,377
Press into both palms evenly.

351
00:17:58,377 --> 00:18:00,913
In big sweet 
inhales you will lift up

352
00:18:00,913 --> 00:18:02,315
through the right inner thigh.

353
00:18:02,315 --> 00:18:04,517
And then exhale, shift forward,

354
00:18:04,517 --> 00:18:08,854
round the back leg, 
Cat Pose, knee to nose.

355
00:18:08,854 --> 00:18:10,523
Inhale, lift up, 
Three-legged Dog.

356
00:18:10,523 --> 00:18:13,092
Kick your right foot 
into an imaginary wall

357
00:18:13,092 --> 00:18:18,030
and then exhale, knee to nose,
rounding through the spine.

358
00:18:18,030 --> 00:18:19,632
One more time, 
inhale, kick back,

359
00:18:19,632 --> 00:18:22,001
press your foot 
up against the wall.

360
00:18:22,001 --> 00:18:25,071
And then exhale, knee to nose.

361
00:18:25,071 --> 00:18:26,973
This time step 
the right foot up.

362
00:18:26,973 --> 00:18:29,963
Nice low lunge, 
back knee lowered or lifted,

363
00:18:29,963 --> 00:18:30,910
yogi's choice.

364
00:18:30,910 --> 00:18:33,846
Loop the shoulders, 
open the chest.

365
00:18:36,282 --> 00:18:39,085
Couple breaths here, make sure
you're not on a tightrope.

366
00:18:39,085 --> 00:18:43,289
And again, back knee 
can be lowered or lifted.

367
00:18:43,289 --> 00:18:45,524
But if it's lifted, 
really reach that left heel

368
00:18:45,524 --> 00:18:48,794
towards the back 
edge of your yoga mat.

369
00:18:50,529 --> 00:18:53,299
One more breath here, 
you got it.

370
00:18:54,300 --> 00:18:55,935
And then slowly 
take the left hand

371
00:18:55,935 --> 00:18:58,304
to the outer 
edge of your yoga mat.

372
00:18:58,304 --> 00:19:00,072
Turn the right toes out a bit

373
00:19:00,072 --> 00:19:02,141
and we're gonna slowly 
come on to the outer edge

374
00:19:02,141 --> 00:19:06,312
of the left foot and open up,
right fingertips to the sky.

375
00:19:06,312 --> 00:19:08,014
Lift your hips, 
lift, lift, lift.

376
00:19:08,014 --> 00:19:10,182
Getting into that IT 
band should feel really good.

377
00:19:10,182 --> 00:19:13,219
Big breath in, find expansion.

378
00:19:13,219 --> 00:19:16,622
Lean back into it and 
then exhale, with control.

379
00:19:16,622 --> 00:19:20,793
Bring the right toes back, come
back to your nice low lunge.

380
00:19:20,793 --> 00:19:23,462
Inhale to look forward.

381
00:19:23,462 --> 00:19:26,799
Exhale to plant the palms, 
step it back to Plank.

382
00:19:26,799 --> 00:19:29,802
We're gonna straight to 
Downward Dog here, inhale.

383
00:19:29,802 --> 00:19:34,040
And exhale, lifting the 
hips up and back, great work.

384
00:19:34,040 --> 00:19:37,810
Bring the feet together, 
arch to arch.

385
00:19:37,810 --> 00:19:40,646
Inhale, sweet breath in.

386
00:19:40,646 --> 00:19:43,482
Exhale, sweet breath out.

387
00:19:43,482 --> 00:19:46,986
Inhale, lift the left leg 
up high, Three-legged Dog.

388
00:19:46,986 --> 00:19:49,655
So I'm not lifting so high here.

389
00:19:49,655 --> 00:19:53,125
I'm really 
leveling the hips out.

390
00:19:53,125 --> 00:19:56,395
And the reason why is not
because this is how we do it,

391
00:19:56,395 --> 00:19:59,131
but to find stability and 
true stability and strength

392
00:19:59,131 --> 00:20:01,467
in the joints, 
the shoulders, the hips here.

393
00:20:01,467 --> 00:20:03,569
So level the hips 
out and here we go,

394
00:20:03,569 --> 00:20:05,871
inhale, lifting 
left inner thigh up.

395
00:20:05,871 --> 00:20:07,406
Exhale, knee to nose.

396
00:20:07,406 --> 00:20:11,744
Claw into your fingerprints, 
cat in the spine.

397
00:20:11,744 --> 00:20:14,847
Inhale, Three-legged Dog.

398
00:20:14,847 --> 00:20:16,582
Exhale, knee to nose.

399
00:20:18,751 --> 00:20:20,419
Inhale, Three-legged Dog.

400
00:20:20,419 --> 00:20:22,922
Last time, you got it, 
knee to nose.

401
00:20:22,922 --> 00:20:25,925
Building strength, 
toning muscle.

402
00:20:25,925 --> 00:20:29,328
Then step it up, back knee
can stay lowered or lifted.

403
00:20:29,328 --> 00:20:33,474
Loop the shoulders, 
open the chest, breathe.

404
00:20:44,276 --> 00:20:46,779
Notice where your thoughts go.

405
00:20:48,547 --> 00:20:50,750
And come back to the breath.

406
00:20:50,750 --> 00:20:53,385
If the back knee is lifted,
really reach the right heel

407
00:20:53,385 --> 00:20:55,421
towards the back 
edge of your mat.

408
00:20:55,421 --> 00:20:57,590
Take one more breath here.

409
00:20:59,158 --> 00:21:03,662
Then nice and slow, we're
gonna open the left toes out,

410
00:21:03,662 --> 00:21:06,098
bring the right hand to 
the right edge of your mat,

411
00:21:06,098 --> 00:21:08,067
and slow and steady turn

412
00:21:08,067 --> 00:21:10,769
to come onto the outer 
edge of your right foot.

413
00:21:10,769 --> 00:21:13,405
Again, left toes come 
out and we lift the hips

414
00:21:13,405 --> 00:21:16,108
as the left fingertips 
reach towards the sky.

415
00:21:16,108 --> 00:21:19,278
Think Upward Facing 
Dog in the spine here.

416
00:21:19,278 --> 00:21:21,580
So you're opening up, 
leaning back into it,

417
00:21:21,580 --> 00:21:23,949
getting nice stretch 
as you lift the hips.

418
00:21:23,949 --> 00:21:27,386
Beautiful, one more breath, 
find expansion.

419
00:21:27,386 --> 00:21:29,421
And then exhale, 
be really mindful of that knee.

420
00:21:29,421 --> 00:21:31,957
So bring the toes back first

421
00:21:31,957 --> 00:21:35,294
and then we release, 
come back to the lunge.

422
00:21:35,294 --> 00:21:38,264
Back knee lowered 
or lifted, inhale.

423
00:21:39,165 --> 00:21:40,065
And exhale.

424
00:21:41,233 --> 00:21:45,404
Awesome work, plant the palms,
step it back, Plank Oose.

425
00:21:46,539 --> 00:21:49,208
And then to Downward Facing Dog.

426
00:21:50,543 --> 00:21:51,710
Big breath in.

427
00:21:53,646 --> 00:21:54,880
Big breath out.

428
00:21:57,149 --> 00:21:58,317
Big breath in.

429
00:22:00,386 --> 00:22:02,454
Big breath out, 
bring the feet together.

430
00:22:02,454 --> 00:22:04,190
Inhale, lift the 
right leg up high,

431
00:22:04,190 --> 00:22:05,624
a little faster this time.

432
00:22:05,624 --> 00:22:07,359
Exhale, knee to nose.

433
00:22:08,050 --> 00:22:12,264
Moving with that sweet 
breath, inhale, kick out.

434
00:22:12,264 --> 00:22:13,999
Exhale, knee to nose.

435
00:22:15,434 --> 00:22:18,304
Last one, inhale, kick out.

436
00:22:18,304 --> 00:22:21,473
Exhale, knee to nose, 
then step it up.

437
00:22:23,008 --> 00:22:25,845
Inhale, open up 
through the chest.

438
00:22:26,745 --> 00:22:29,481
Exhale, reach 
the left heel back.

439
00:22:31,116 --> 00:22:34,119
Left hand comes down, 
we turn the right toes out.

440
00:22:34,119 --> 00:22:36,655
Come onto the outer 
edge of that left foot

441
00:22:36,655 --> 00:22:38,524
and inhale, 
lift the hips up high,

442
00:22:38,524 --> 00:22:40,826
right fingertips to the sky.

443
00:22:40,826 --> 00:22:43,095
Big breath in, lean back.

444
00:22:43,095 --> 00:22:45,130
And exhale, turn 
the right toes forward,

445
00:22:45,130 --> 00:22:47,199
come back to your low lunge.

446
00:22:47,199 --> 00:22:49,535
Plant the palms, inhale.

447
00:22:49,535 --> 00:22:51,136
Exhale, Plank.

448
00:22:51,136 --> 00:22:53,405
Big breath in as you 
press away from your yoga mat.

449
00:22:53,405 --> 00:22:55,441
Come into your power here.

450
00:22:55,441 --> 00:22:57,209
And then exhale, Downward Dog.

451
00:22:57,209 --> 00:23:00,079
Bring the feet together, 
big breath in.

452
00:23:00,079 --> 00:23:02,014
Big breath out.

453
00:23:02,014 --> 00:23:04,683
Inhale, lift the left 
leg up high, stick with me.

454
00:23:04,683 --> 00:23:07,720
Exhale, knee to nose, 
stick with it.

455
00:23:07,720 --> 00:23:11,090
Inhale, clawing 
the fingertips, extend.

456
00:23:11,090 --> 00:23:14,627
Exhale, knee to nose, 
building strength.

457
00:23:14,627 --> 00:23:15,728
Inhale, kick.

458
00:23:17,062 --> 00:23:18,797
Exhale, knee to nose.

459
00:23:19,965 --> 00:23:22,735
Let's do one more, inhale, kick.

460
00:23:22,735 --> 00:23:24,637
And exhale, step it up.

461
00:23:25,971 --> 00:23:27,706
Inhale, loop the shoulders,

462
00:23:27,706 --> 00:23:31,043
soft in the face, 
open the chest forward.

463
00:23:31,043 --> 00:23:32,945
Ground with the exhale.

464
00:23:34,346 --> 00:23:37,249
Then right hand comes down, 
outer edge of your mat.

465
00:23:37,249 --> 00:23:38,751
Turn the left toes out,

466
00:23:38,751 --> 00:23:40,653
come to the outer 
edge of your right foot.

467
00:23:40,653 --> 00:23:42,888
Then big inhale 
to lift the hips.

468
00:23:42,888 --> 00:23:44,356
Connect, connect, connect,

469
00:23:44,356 --> 00:23:46,358
and send the left 
fingertips up high.

470
00:23:46,358 --> 00:23:49,962
Inhale, think Upward 
Facing Dog, lean back.

471
00:23:50,896 --> 00:23:53,699
Big breath in, big 
breath out here, you got it.

472
00:23:53,699 --> 00:23:55,501
Lift the hips even more.

473
00:23:55,501 --> 00:23:59,038
Then turn the left 
toes in and release.

474
00:23:59,038 --> 00:24:02,762
Come back to the lunge, big
inhale as you open the chest.

475
00:24:02,762 --> 00:24:04,877
The neck is an 
extension of the spine here,

476
00:24:04,877 --> 00:24:06,712
so just beware.

477
00:24:06,712 --> 00:24:08,614
Be aware, not beware.

478
00:24:08,614 --> 00:24:11,350
And then we'll release, 
palms to the ground.

479
00:24:11,350 --> 00:24:14,219
Come into your Plank, 
power up here.

480
00:24:14,219 --> 00:24:16,588
Lift up through 
the shoulder blades.

481
00:24:16,588 --> 00:24:18,891
Tap the right 
toes off your yoga mat.

482
00:24:18,891 --> 00:24:20,926
Yes, and back to center.

483
00:24:20,926 --> 00:24:23,462
Tap them to the left, 
yes, two more times.

484
00:24:23,462 --> 00:24:27,132
We got this, tap to 
the right, tap to the left.

485
00:24:27,132 --> 00:24:28,767
You got it, stick with me.

486
00:24:28,767 --> 00:24:31,837
Tap to the right 
and tap to the left.

487
00:24:32,938 --> 00:24:34,206
Great, lower the knees.

488
00:24:34,206 --> 00:24:38,010
Keep the knees together 
this time, Child's Pose.

489
00:24:38,010 --> 00:24:39,578
Paint, like paintbrushes,

490
00:24:39,578 --> 00:24:43,432
your fingertips 
back and then rest.

491
00:24:43,432 --> 00:24:45,050
Very nice work everyone.

492
00:24:45,050 --> 00:24:49,597
Enjoy this sweet 
Balasana, shoulders rounding.

493
00:24:52,257 --> 00:24:53,926
Observe your breath.

494
00:25:16,949 --> 00:25:19,852
And slowly reach 
the fingertips up.

495
00:25:20,886 --> 00:25:25,057
We'll come all the way back to
all fours, tabletop position.

496
00:25:27,025 --> 00:25:27,993
Nice work.

497
00:25:27,993 --> 00:25:31,029
So I'm gonna walk the right
knee into the center of my mat.

498
00:25:31,029 --> 00:25:34,767
I'm gonna bring the left knee
behind, coming into Cow Legs.

499
00:25:34,767 --> 00:25:37,636
So the toes are gonna come
out, and to each his own here.

500
00:25:37,636 --> 00:25:39,438
I like coming in 
to it from all fours

501
00:25:39,438 --> 00:25:40,739
so you can really feel,

502
00:25:40,739 --> 00:25:43,375
just like we did in the first
Forward Fold, feel it out,

503
00:25:43,375 --> 00:25:46,178
don't just slam into the pose
and check it off the list.

504
00:25:46,178 --> 00:25:49,615
Life's too short, 
enjoy the ride, make it sweet

505
00:25:49,615 --> 00:25:52,217
as we slowly send the hips back.

506
00:25:52,217 --> 00:25:53,786
Active in the toes.

507
00:25:54,820 --> 00:25:59,890
We'll roll up, stacking 
the spine, feeling it out.

508
00:26:02,261 --> 00:26:04,997
Hands can come to the 
feet here or at the heart.

509
00:26:04,997 --> 00:26:07,132
You can also take a bind behind,

510
00:26:07,132 --> 00:26:11,303
maybe a reverse Namaste or
clasping the opposite elbows.

511
00:26:12,438 --> 00:26:14,139
Once you feel like 
you've come to a place

512
00:26:14,139 --> 00:26:16,375
where you can 
really be with your breath,

513
00:26:16,375 --> 00:26:19,878
start to amp up a 
nice, full, long inhale.

514
00:26:21,947 --> 00:26:24,393
And a nice, long exhale.

515
00:26:26,385 --> 00:26:30,956
You can stay here, 
stacked through the spine,

516
00:26:30,956 --> 00:26:35,127
or we can also take a little
Forward Fold as an option.

517
00:26:39,565 --> 00:26:41,533
So for some, just 
being in this shape here,

518
00:26:41,533 --> 00:26:45,471
the bind is enough, so 
the Forward Fold is an option.

519
00:26:45,471 --> 00:26:48,207
Don't take it if you're feeling
like you're on the brink

520
00:26:48,207 --> 00:26:52,377
and if you're feeling like
your breath is constricted.

521
00:26:54,813 --> 00:26:58,584
Time to relax the jaw, 
maybe close your eyes.

522
00:27:01,453 --> 00:27:03,689
There's not much left 
in our practice today,

523
00:27:03,689 --> 00:27:08,405
so really be 
present here, be kind.

524
00:27:12,297 --> 00:27:13,932
If you're in a Forward Fold,

525
00:27:13,932 --> 00:27:18,237
tuck the chin into the 
chest and slowly roll it up.

526
00:27:18,237 --> 00:27:20,372
Now we'll reach the 
fingertips forward, everyone.

527
00:27:20,372 --> 00:27:23,108
Plug the shoulders in, 
just like we did before.

528
00:27:23,108 --> 00:27:24,910
And left arm's 
gonna go over the right

529
00:27:24,910 --> 00:27:27,613
as you give yourself a hug here.

530
00:27:27,613 --> 00:27:30,616
Inhale, lift your heart, 
lift your elbows.

531
00:27:30,616 --> 00:27:34,520
Exhale, maybe fingertips 
come a little further.

532
00:27:35,521 --> 00:27:38,857
Inhale, feel the breath, 
that expansion.

533
00:27:40,626 --> 00:27:41,827
And exhale, release.

534
00:27:41,827 --> 00:27:44,129
We're gonna slowly, 
mindfully spread the toes,

535
00:27:44,129 --> 00:27:48,162
come back to all 
fours and switch.

536
00:27:48,162 --> 00:27:50,669
So now the left knee 
will come to the center

537
00:27:50,669 --> 00:27:53,238
and the right knee 
will hug up behind.

538
00:27:53,238 --> 00:27:55,008
Notice how this 
side is different,

539
00:27:55,008 --> 00:27:56,642
sometimes way different.

540
00:27:56,642 --> 00:28:00,812
Keep active toes and stay
present as you slowly come back.

541
00:28:03,782 --> 00:28:05,851
So again, if we kind of 
just blast into the pose

542
00:28:05,851 --> 00:28:08,887
and get there and we're
waiting for that sweet moment,

543
00:28:08,887 --> 00:28:11,623
but the truth is 
we kind of bypassed it

544
00:28:11,623 --> 00:28:16,586
by missing the process, 
the journey there.

545
00:28:21,133 --> 00:28:23,101
Then just notice 
the side, and again,

546
00:28:23,101 --> 00:28:25,270
you can take a bind behind,

547
00:28:25,270 --> 00:28:27,873
you can bring the hands 
to the soles of the feet,

548
00:28:27,873 --> 00:28:30,409
or if a Forward Fold is 
in your practice, take it.

549
00:28:30,409 --> 00:28:33,879
And then everyone, 
let's unite with the breath.

550
00:28:33,879 --> 00:28:35,370
Breathing deep.

551
00:28:57,669 --> 00:28:58,971
And if you're in a fold,

552
00:28:58,971 --> 00:29:03,275
tuck the chin into the 
chest and slowly roll it up.

553
00:29:03,275 --> 00:29:05,644
And reach your 
fingertips forward, everyone.

554
00:29:05,644 --> 00:29:07,746
Plug those 
shoulders in the socket.

555
00:29:07,746 --> 00:29:10,148
And this time 
right arm over the left,

556
00:29:10,148 --> 00:29:12,651
give yourself a great big hug.

557
00:29:14,753 --> 00:29:16,989
Don't be so hard 
on yourself, right?

558
00:29:16,989 --> 00:29:18,490
I need to do that.

559
00:29:20,792 --> 00:29:22,094
I need to practice that.

560
00:29:22,094 --> 00:29:26,098
Maybe that's where the 
sweet practice came from.

561
00:29:28,066 --> 00:29:31,637
Remembering when to 
be sweet with yourself.

562
00:29:36,274 --> 00:29:38,377
I'm making that a natural habit,

563
00:29:38,377 --> 00:29:42,047
rather than just like 
once in a while thing.

564
00:29:43,649 --> 00:29:46,018
I think would be good, I think
would be good for the world.

565
00:29:46,018 --> 00:29:48,253
Okay, big breath in, 
lift your elbows.

566
00:29:48,253 --> 00:29:51,023
Feel the 
expansion as you inhale.

567
00:29:52,257 --> 00:29:54,059
And exhale to release.

568
00:29:55,193 --> 00:29:57,362
This time we'll take the palms

569
00:29:57,362 --> 00:30:00,971
or the fingertips 
back to release.

570
00:30:00,971 --> 00:30:05,837
Dig the heels into your yoga
mat, we've been here before.

571
00:30:05,837 --> 00:30:08,407
We're gonna give 
ourself a hug one last time

572
00:30:08,407 --> 00:30:10,409
by bringing the 
hands behind the thighs,

573
00:30:10,409 --> 00:30:11,303
looping the shoulders,

574
00:30:11,303 --> 00:30:15,347
and then lifting the 
shins parallel, lift your heart.

575
00:30:15,347 --> 00:30:19,518
Inhale in, as you exhale send
both legs out, fingertips out.

576
00:30:20,719 --> 00:30:23,221
Great, inhale, catch yourself.

577
00:30:23,221 --> 00:30:26,058
Exhale, just 
radiate the limbs out.

578
00:30:26,058 --> 00:30:28,393
Focus on finding 
that connection within,

579
00:30:28,393 --> 00:30:30,295
lifting the heart, 
shoulders plugging.

580
00:30:30,295 --> 00:30:32,397
So really kind to your 
lower back, here we go.

581
00:30:32,397 --> 00:30:35,600
Inhale in, use the 
exhale to contract in the belly,

582
00:30:35,600 --> 00:30:39,037
lift your heart, and 
send the legs and arms out.

583
00:30:39,037 --> 00:30:40,939
Inhale, catch yourself.

584
00:30:40,939 --> 00:30:44,509
You can get 
creative on me too, exhale.

585
00:30:44,509 --> 00:30:46,445
Inhale, squeeze.

586
00:30:46,445 --> 00:30:48,413
Exhale, radiate.

587
00:30:48,413 --> 00:30:51,249
Inhale, squeeze and 
lift, lift, lift, lift.

588
00:30:51,249 --> 00:30:53,885
And exhale, two more times.

589
00:30:53,885 --> 00:30:55,887
Inhale, squeeze.

590
00:30:55,887 --> 00:30:56,988
Exhale, lift.

591
00:30:58,156 --> 00:30:58,990
Squeeze.

592
00:31:00,125 --> 00:31:01,493
Last time, exhale, lift.

593
00:31:01,493 --> 00:31:04,429
Look at you, look at us, 
amazing, beautiful.

594
00:31:04,429 --> 00:31:06,431
When you come to lie
flat on back release.

595
00:31:06,431 --> 00:31:09,401
Flat on back, 
yeah, release everything.

596
00:31:09,401 --> 00:31:13,818
Bring your hands to 
fists at your hip creases.

597
00:31:15,273 --> 00:31:19,111
Release everything, and we're
just gonna give 'em a little

598
00:31:19,111 --> 00:31:21,251
massage, I was 
gonna say beating,

599
00:31:21,251 --> 00:31:22,948
but that's not very sweet.

600
00:31:22,948 --> 00:31:27,285
Unless you're 
into that. (chuckles)

601
00:31:27,285 --> 00:31:29,321
Everyone's kids like, 
"What does that mean?"

602
00:31:29,321 --> 00:31:32,157
Okay. (clears throat)

603
00:31:32,157 --> 00:31:34,359
So if this doesn't feel good, 
obviously, don't do it.

604
00:31:34,359 --> 00:31:36,027
If it does, partake.

605
00:31:42,901 --> 00:31:45,837
Wonderful, then walk your
heels as wide as your yoga mat.

606
00:31:45,837 --> 00:31:48,006
Inhale, reach for the sky.

607
00:31:48,940 --> 00:31:51,610
And exhale, rain the hands down.

608
00:31:53,411 --> 00:31:57,482
Take your thumb to your middle
finger here, a little Mudra,

609
00:31:57,482 --> 00:32:01,953
and relax the rest of your
fingers, relax your shoulders.

610
00:32:01,953 --> 00:32:04,189
Close your eyes and 
just feel this sweet,

611
00:32:04,189 --> 00:32:07,025
in fact, move your fingers,

612
00:32:07,025 --> 00:32:11,129
your thumb and your 
middle fingerprints together.

613
00:32:13,598 --> 00:32:15,967
Don't really focus so much
on the Mudra here right now

614
00:32:15,967 --> 00:32:19,304
as much as the sensation, 
the sweetness

615
00:32:19,304 --> 00:32:23,308
in which you can move 
your fingers, the quality.

616
00:32:26,011 --> 00:32:28,213
Close your eyes, 
let's start to relax.

617
00:32:28,213 --> 00:32:30,849
This is the end, 
it's the cool down.

618
00:32:30,849 --> 00:32:33,952
And in every end 
is a new beginning.

619
00:32:33,952 --> 00:32:38,657
So enjoy this moment as it
will affect the next moment,

620
00:32:38,657 --> 00:32:40,592
and so on and so forth.

621
00:32:41,993 --> 00:32:43,495
And this might be a 
little weird to you,

622
00:32:43,495 --> 00:32:46,998
and if so, good, 
I'm doing my job.

623
00:32:46,998 --> 00:32:51,002
Bringing something new, trying
to experience something new.

624
00:32:51,002 --> 00:32:52,737
Just feel your fingerprints

625
00:32:52,737 --> 00:32:54,206
and then you can 
start to move your thumb

626
00:32:54,206 --> 00:32:56,608
on your other 
fingerprints if you like too.

627
00:32:56,608 --> 00:32:58,076
And just notice 
the quality in which,

628
00:32:58,076 --> 00:32:59,644
see if you can make it sweet,

629
00:32:59,644 --> 00:33:03,648
the quality in 
which you are doing this.

630
00:33:03,648 --> 00:33:06,885
And maybe when you 
step off your yoga mat

631
00:33:06,885 --> 00:33:09,287
and you're moving 
in and out of the car,

632
00:33:09,287 --> 00:33:11,156
the tube, or the subway,

633
00:33:11,156 --> 00:33:15,427
or the way in which you place
your feet on the ground,

634
00:33:15,427 --> 00:33:18,597
maybe you can tap 
into this sweetness.

635
00:33:18,597 --> 00:33:21,399
Or the way you 
react to something.

636
00:33:22,367 --> 00:33:25,871
Or the way you see 
yourself in the mirror.

637
00:33:27,405 --> 00:33:29,274
Alright, think that's 
enough, great work everyone.

638
00:33:29,274 --> 00:33:32,611
Relax your hands, 
take a deep breath in.

639
00:33:34,446 --> 00:33:38,949
And as you exhale, let 
everything go, relax, restore.

640
00:33:45,924 --> 00:33:46,758
Sweet.

641
00:33:50,128 --> 00:33:52,130
Thanks so much 
for sharing your time

642
00:33:52,130 --> 00:33:53,265
and your energy with me

643
00:33:53,265 --> 00:33:55,967
and all the amazing, 
sweet human beings

644
00:33:55,967 --> 00:34:01,053
that are practicing 
with this Revolution of yoga.

645
00:34:03,108 --> 00:34:06,406
See you mañana, namaste.

646
00:34:08,112 --> 00:34:11,283
(lively orchestral music)