- Hey pals, happy sweet 16.

Welcome to your 
31 Days of Yoga Revolution.

I have a really sweet 
practice for you today.

Let's get started.

(lively orchestral music)

Alright, let's begin 
lying down today.

Come to flat back.

Feel the earth underneath you.

Extend the legs out long.

And when you arrive, 
take a deep breath in,

reach the arms all 
the way up and overhead.

Full body stretch.

So point and flex 
the feet here a little.

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

And start to tap into 
that sweet, sweet breath.

Day 16.

When you're ready, 
float the hands down.

And snuggle the shoulder blades
underneath your heart space,

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

Then we're gonna inhale,

just reach the 
fingertips up towards the sky.

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

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

And then inhale, 
kiss the fingertips together,

feel the shoulder 
blades spread, left to right.

And then exhale, open the palms,

and drop the 
shoulders in the sockets.

Really feel that plugging in.

And you feel this opening up

through the 
chest as you do that.

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

So inhale, feel 
the shoulder blades.

Your shoulders literally 
lift up off the ground.

It's as if you were 
reaching for something,

a rope, or your 
favorite sweet treat.

Tell us your favorite 
sweet treat down below.

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

but tell us your 
favorite sweet treat,

and keep it clean, folks.

Jeez, Louise.

Okay, plug the shoulders down.

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

sorry, I got off there.

Reach and then plug.

And then this time stay plugged,

so let the weight of the 
shoulders really drop down.

And you can just feel 
that connect hopefully,

or start to 
explore that connect.

We've been talking a 
lot about this wrapping

of the shoulder blades, 
playing with this awareness

in the upper back body, scapula.

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

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

(laughs) So cheesy, but so good.

So get your fingers right 
underneath your back here.

And then we'll use this shape

to bring a bigger breath in.

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

your chest and lungs expand.

And then as you exhale, 
feel them soften

and just come into this moment.

Feel all that sweet, 
soft, yummy feeling of

taking time for 
yourself. (chuckles)

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

and appreciate yourself 
for carving out the time.

Take one more breath here.

And then inhale, 
reach all the way up.

Fingertips kiss together.

Lift the shoulders up 
off the ground even more,

then exhale, with control.

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

and then left arm 
is gonna cross over

and we give ourself a hug here.

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

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

And I understand that by doing
something nice for myself,

I am creating space and 
making myself more available

to do nice, sweet 
things for others.

It's the way to be.

Big breath in, feel your 
breath move you here.

And then exhale, feel it soften.

If you're not into 
the whole hugging thing,

this is just a great stretch,

great neck and 
shoulder hygiene, inhale.

And exhale.

But maybe you need 
to be a little open

to loving yourself, who knows?

Inhale, reach for 
the sky, who knows?

Exhale, float the hands down.

Press the palms into the earth.

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

Use the palms 
pressing into the earth.

Connect to your center, 
so big breath in.

Exhale, draw the 
navel down, and from there,

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

lift the knees up.

Scoop the tailbone up,

lower back becomes 
flush with the mat.

Again, give 
yourself a big ol' hug.

There's gonna be 
lots of hugging today,

so just get in there.

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

You can peel the 
nose up towards the knee,

can grab onto the 
outer edges of the feet,

maybe you open and 
close the legs a couple times.

And then keep 
hugging your right knee in

as you send your left 
foot up towards the sky.

Take a deep breath in,

keep the shoulders plugged 
down just as we explored.

And then with the 
shoulders plugged down,

we'll press into the left heel

and slowly lower 
the left leg down.

Let it hover for a second here,

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

your core muscles, 
and then let it release.

Deep breath in.

Exhale, nose to knee.

Inhale, lower the head down.

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

Just opening up 
nice and slow today.

You can take the 
outer edge of the left hand

to the outer edge 
of the left thigh.

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

Keep the fingers soft, breathe.

And inhale, come back to center.

Squeeze the right 
knee up towards the heart.

And then exhale, open 
it up towards the shoulder.

Wonderful, one more breath.

And then exhale, bring 
the knee back to center.

Left knee comes 
up to meet the right.

Give yourself a big hug.

Feel that connection of 
the lower back on the mat.

It should feel really 
yummy, feel supported.

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

but if you have, it's okay.

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

And if for some 
reason you've been feeling

a little hairy or unbalanced,

I have something 
in my yoga pants,

take this time to feel 
the support on your back

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

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

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

Let the blood flow 
opposite direction here,

so good for circulation.

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

Flex through your 
right foot and then exhale,

slowly lower 
the right heel down.

Let it hover, just for a moment,

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

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

feel how your core 
muscles engage as you hover.

Keep the shoulders relaxed down.

Inhale, exhale to release.

Right heel to the 
earth and then inhale.

Exhale, nose to knee.

Inhale, lower the head down.

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

Open up through your left arm.

Work to get your left 
shoulder to the ground,

but don't work in 
a way that you feel

like you're forcing or pushing.

Just let it open, 
allow it rather to open.

And start to deepen 
the breath even more.

Each breath is 
like taking a vitamin

or drinking a 
fresh glass of water,

something we should 
not take for granted.

And then take one 
more big breath in here

and use your exhale 
to come back this time.

Great, squeeze your left 
knee up towards your heart.

Just keep breathing 
here and then exhale.

Open left knee up 
towards your left shoulder.

So we're just 
moving from the center,

opening up to the left shoulder.

Awareness in your right leg.

And then bring 
it back to center.

Connect to your 
abdominals as you bring

the right knee 
up to meet the left,

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

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

You can rock a 
little side to side here.

Woo, feeling it 
in my hips today.

And when you're ready,

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

Rock as many times as you like.

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

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

(laughs) Just kidding.

You don't have to push or force

to meet some sort of 
gymnastic qualifications.

And I'm saying 
that from experience.

I spent so much of 
my lifetime in yoga

trying to really 
force into the posture,

and I missed all the good stuff.

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

where you still can sit up tall.

Be sweet with yourself, right?

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

You can roll up the mat 
a little bit underneath you

to give you a 
lift or grab a blankie.

Then firm down through 
the tops of the thighs.

Inhale, lift your heart.

And then exhale,

we're just gonna walk 
the fingertips forward,

but do it slow enough 
that you can really feel

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

okay?

So walking it forward.

Keep the toes 
pointing up towards the sky.

You can press into the hands

and keep it 
nice and lifted here.

Again, feeling the sensation

through the hips and 
where things connect.

Or maybe you can 
come to the forearms here,

maybe not, maybe you 
save that for another day.

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

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

Or if you have the flexibility,

you wanna come all 
the way to the ground,

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

Just to kinda be 
present in this slow unraveling.

So if we practice being kind,

more sweet with 
ourselves on the yoga mat,

then the idea is 
that it's easier for us

to move to a life 
being kind to ourself.

This happens 
a lot with self-talk,

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

Your mental, emotional space.

Like are you saying 
kind things to yourself?

I have a friend,

just keep breathing 
here in the forward fold.

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

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

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

"I just have to deal with it."

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

well, it's probably 
never gonna go away

if that is your language.

Of course, what do I know?

But my invitation was 
can you shift the language

and let go of this 
back pain as your identity.

It's not to discount, you know,

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

of being sweet and 
kind with the language.

Take a couple more breaths here.

Notice if you're 
holding in the neck.

So either send the 
crown of the head out long,

or go ahead and 
relax the neck over.

And then don't rush this, 
make your way up slowly.

Press into the thigh bones so
the thigh bones ground down

and you slowly roll up.

See if you can really 
feel your way, all the way up.

Paying attention, paying 
attention, paying attention.

Fabulous, and then hands 
are gonna come to the heart.

Deep breath in, try 
to lift your heels here.

Lift, lift, lift, lift, lift.

Tone the quads, 
lift, lift, lift.

And then exhale, release.

Bring the hands 
behind the thighs, rock back.

We're gonna come to 
a little modified boat.

So you'll lean back, 
hands are behind the thighs.

Squeeze the legs together, 
squeeze, squeeze, squeeze.

And if you can, best you can,

try to bring the shins parallel.

Now another hug is coming, 
so hug the knees into the chest

and see if you 
can get your belly

on the tops of the thighs here.

And if that's like not 
possible with your body,

remember, be 
sweet with yourself.

The way you think, 
the way you talk

to yourself is everything.

So that's just a guide, 
this is just a suggestion.

It could be here, 
it could be here.

It could be here, no. (laughs)

Lift your heart, wherever you
are, and give yourself a hug.

So it doesn't have to be 
this certain kind of hug.

How you love yourself 
and hug yourself each day

is totally different from
the man or woman next to you.

And it's 
different from day to day.

Some days I want 
that cold brew, okay?

Just kidding, okay.

Inhale, extend the 
right leg long, just try.

And bring it back, exhale.

Inhale, extend the 
left leg long, just try.

And bring it back.

Now we're gonna try and 
extend both legs out long,

but by lifting the heart,

plugging the shoulders 
in like we just did before,

you can loosen your hug a 
little bit to create space.

And here we go, 
big inhale as you send

the big toes up 
towards the sky, just try.

Fabulous, and 
then exhale, release.

Cross the right 
ankle over the left.

Come all the way through 
into Downward Facing Dog.

Tap into a breath that 
feels sweet, supportive.

Then lift the heels and press
away from your yoga mat.

Lift the heels, bend the knees,

belly comes to the 
tops of the thighs.

Inhale, look forward.

Exhale, drop the heels.

Nose to navel, 
Downward Facing Dog.

I'll explain again, 
lift the heels, bend the knees.

Inhale, look forward, belly
goes to the tops of the thighs.

And exhale, Downward Facing Dog.

Send your gaze towards 
your navel, drop the heels.

And one more time, 
lift the heels.

Bend the knees, belly comes
to the tops of the thighs.

Upper arm bones rotate out
as you inhale, look forward.

And then exhale, 
Downward Facing Dog,

awesome work.

Slowly lower to the knees.

Child's Pose, big toes come
to touch, knees nice and wide.

Send the hips back, 
melt your heart.

Three breaths here, use 
them wisely, make them sweet.

Press into the tops of the feet.

Keep the knees where they are.

Lift your heart back up, 
come up onto the hands.

Then bring the left hand 
out a little bit, inhale.

Reach the right 
fingertips forward.

Reach, lift your heart, and
then exhale, thread the needle.

Right fingertips come under
the bridge of the left arm.

We rest on the right ear 
and we breathe deep here.

Press into your left fingertips
to get a deeper stretch.

Breathe into your belly.

Slowly unravel, take 
it to the other side.

Right hand comes to 
the outer edge of your mat,

reach the left 
fingertips forward.

Use the inhale 
to create buoyancy.

In the exhale we contract, 
thread the needle.

Try to keep the 
hips over the knees,

or at least the 
sensation, and then press

into your right fingertips 
to go a little bit deeper.

Breathe deep.

Fabulous, release.

Come all the way back, walk
the knees underneath the hips.

Curl the toes under, 
we're gonna come to tabletop.

Curl the toes, 
upper arm bones rotate out.

Find that length of the neck.

Lift up through the 
front body, inhale in, exhale.

Lift the knees, let 
them hover for five.

Notice how it feels 
today, four, you got this.

Draw the navel up and in, three.

Two, and 
Downward Dog on the one.

Lift the hips up and back.

Wonderful, walk 
the feet together here

in downward dog, arch to arch.

Drop the left 
heel down and inhale,

lift the right leg up high.

Keep the hips level, 
right toes point down.

Press into both palms evenly.

In big sweet 
inhales you will lift up

through the right inner thigh.

And then exhale, shift forward,

round the back leg, 
Cat Pose, knee to nose.

Inhale, lift up, 
Three-legged Dog.

Kick your right foot 
into an imaginary wall

and then exhale, knee to nose,
rounding through the spine.

One more time, 
inhale, kick back,

press your foot 
up against the wall.

And then exhale, knee to nose.

This time step 
the right foot up.

Nice low lunge, 
back knee lowered or lifted,

yogi's choice.

Loop the shoulders, 
open the chest.

Couple breaths here, make sure
you're not on a tightrope.

And again, back knee 
can be lowered or lifted.

But if it's lifted, 
really reach that left heel

towards the back 
edge of your yoga mat.

One more breath here, 
you got it.

And then slowly 
take the left hand

to the outer 
edge of your yoga mat.

Turn the right toes out a bit

and we're gonna slowly 
come on to the outer edge

of the left foot and open up,
right fingertips to the sky.

Lift your hips, 
lift, lift, lift.

Getting into that IT 
band should feel really good.

Big breath in, find expansion.

Lean back into it and 
then exhale, with control.

Bring the right toes back, come
back to your nice low lunge.

Inhale to look forward.

Exhale to plant the palms, 
step it back to Plank.

We're gonna straight to 
Downward Dog here, inhale.

And exhale, lifting the 
hips up and back, great work.

Bring the feet together, 
arch to arch.

Inhale, sweet breath in.

Exhale, sweet breath out.

Inhale, lift the left leg 
up high, Three-legged Dog.

So I'm not lifting so high here.

I'm really 
leveling the hips out.

And the reason why is not
because this is how we do it,

but to find stability and 
true stability and strength

in the joints, 
the shoulders, the hips here.

So level the hips 
out and here we go,

inhale, lifting 
left inner thigh up.

Exhale, knee to nose.

Claw into your fingerprints, 
cat in the spine.

Inhale, Three-legged Dog.

Exhale, knee to nose.

Inhale, Three-legged Dog.

Last time, you got it, 
knee to nose.

Building strength, 
toning muscle.

Then step it up, back knee
can stay lowered or lifted.

Loop the shoulders, 
open the chest, breathe.

Notice where your thoughts go.

And come back to the breath.

If the back knee is lifted,
really reach the right heel

towards the back 
edge of your mat.

Take one more breath here.

Then nice and slow, we're
gonna open the left toes out,

bring the right hand to 
the right edge of your mat,

and slow and steady turn

to come onto the outer 
edge of your right foot.

Again, left toes come 
out and we lift the hips

as the left fingertips 
reach towards the sky.

Think Upward Facing 
Dog in the spine here.

So you're opening up, 
leaning back into it,

getting nice stretch 
as you lift the hips.

Beautiful, one more breath, 
find expansion.

And then exhale, 
be really mindful of that knee.

So bring the toes back first

and then we release, 
come back to the lunge.

Back knee lowered 
or lifted, inhale.

And exhale.

Awesome work, plant the palms,
step it back, Plank Oose.

And then to Downward Facing Dog.

Big breath in.

Big breath out.

Big breath in.

Big breath out, 
bring the feet together.

Inhale, lift the 
right leg up high,

a little faster this time.

Exhale, knee to nose.

Moving with that sweet 
breath, inhale, kick out.

Exhale, knee to nose.

Last one, inhale, kick out.

Exhale, knee to nose, 
then step it up.

Inhale, open up 
through the chest.

Exhale, reach 
the left heel back.

Left hand comes down, 
we turn the right toes out.

Come onto the outer 
edge of that left foot

and inhale, 
lift the hips up high,

right fingertips to the sky.

Big breath in, lean back.

And exhale, turn 
the right toes forward,

come back to your low lunge.

Plant the palms, inhale.

Exhale, Plank.

Big breath in as you 
press away from your yoga mat.

Come into your power here.

And then exhale, Downward Dog.

Bring the feet together, 
big breath in.

Big breath out.

Inhale, lift the left 
leg up high, stick with me.

Exhale, knee to nose, 
stick with it.

Inhale, clawing 
the fingertips, extend.

Exhale, knee to nose, 
building strength.

Inhale, kick.

Exhale, knee to nose.

Let's do one more, inhale, kick.

And exhale, step it up.

Inhale, loop the shoulders,

soft in the face, 
open the chest forward.

Ground with the exhale.

Then right hand comes down, 
outer edge of your mat.

Turn the left toes out,

come to the outer 
edge of your right foot.

Then big inhale 
to lift the hips.

Connect, connect, connect,

and send the left 
fingertips up high.

Inhale, think Upward 
Facing Dog, lean back.

Big breath in, big 
breath out here, you got it.

Lift the hips even more.

Then turn the left 
toes in and release.

Come back to the lunge, big
inhale as you open the chest.

The neck is an 
extension of the spine here,

so just beware.

Be aware, not beware.

And then we'll release, 
palms to the ground.

Come into your Plank, 
power up here.

Lift up through 
the shoulder blades.

Tap the right 
toes off your yoga mat.

Yes, and back to center.

Tap them to the left, 
yes, two more times.

We got this, tap to 
the right, tap to the left.

You got it, stick with me.

Tap to the right 
and tap to the left.

Great, lower the knees.

Keep the knees together 
this time, Child's Pose.

Paint, like paintbrushes,

your fingertips 
back and then rest.

Very nice work everyone.

Enjoy this sweet 
Balasana, shoulders rounding.

Observe your breath.

And slowly reach 
the fingertips up.

We'll come all the way back to
all fours, tabletop position.

Nice work.

So I'm gonna walk the right
knee into the center of my mat.

I'm gonna bring the left knee
behind, coming into Cow Legs.

So the toes are gonna come
out, and to each his own here.

I like coming in 
to it from all fours

so you can really feel,

just like we did in the first
Forward Fold, feel it out,

don't just slam into the pose
and check it off the list.

Life's too short, 
enjoy the ride, make it sweet

as we slowly send the hips back.

Active in the toes.

We'll roll up, stacking 
the spine, feeling it out.

Hands can come to the 
feet here or at the heart.

You can also take a bind behind,

maybe a reverse Namaste or
clasping the opposite elbows.

Once you feel like 
you've come to a place

where you can 
really be with your breath,

start to amp up a 
nice, full, long inhale.

And a nice, long exhale.

You can stay here, 
stacked through the spine,

or we can also take a little
Forward Fold as an option.

So for some, just 
being in this shape here,

the bind is enough, so 
the Forward Fold is an option.

Don't take it if you're feeling
like you're on the brink

and if you're feeling like
your breath is constricted.

Time to relax the jaw, 
maybe close your eyes.

There's not much left 
in our practice today,

so really be 
present here, be kind.

If you're in a Forward Fold,

tuck the chin into the 
chest and slowly roll it up.

Now we'll reach the 
fingertips forward, everyone.

Plug the shoulders in, 
just like we did before.

And left arm's 
gonna go over the right

as you give yourself a hug here.

Inhale, lift your heart, 
lift your elbows.

Exhale, maybe fingertips 
come a little further.

Inhale, feel the breath, 
that expansion.

And exhale, release.

We're gonna slowly, 
mindfully spread the toes,

come back to all 
fours and switch.

So now the left knee 
will come to the center

and the right knee 
will hug up behind.

Notice how this 
side is different,

sometimes way different.

Keep active toes and stay
present as you slowly come back.

So again, if we kind of 
just blast into the pose

and get there and we're
waiting for that sweet moment,

but the truth is 
we kind of bypassed it

by missing the process, 
the journey there.

Then just notice 
the side, and again,

you can take a bind behind,

you can bring the hands 
to the soles of the feet,

or if a Forward Fold is 
in your practice, take it.

And then everyone, 
let's unite with the breath.

Breathing deep.

And if you're in a fold,

tuck the chin into the 
chest and slowly roll it up.

And reach your 
fingertips forward, everyone.

Plug those 
shoulders in the socket.

And this time 
right arm over the left,

give yourself a great big hug.

Don't be so hard 
on yourself, right?

I need to do that.

I need to practice that.

Maybe that's where the 
sweet practice came from.

Remembering when to 
be sweet with yourself.

I'm making that a natural habit,

rather than just like 
once in a while thing.

I think would be good, I think
would be good for the world.

Okay, big breath in, 
lift your elbows.

Feel the 
expansion as you inhale.

And exhale to release.

This time we'll take the palms

or the fingertips 
back to release.

Dig the heels into your yoga
mat, we've been here before.

We're gonna give 
ourself a hug one last time

by bringing the 
hands behind the thighs,

looping the shoulders,

and then lifting the 
shins parallel, lift your heart.

Inhale in, as you exhale send
both legs out, fingertips out.

Great, inhale, catch yourself.

Exhale, just 
radiate the limbs out.

Focus on finding 
that connection within,

lifting the heart, 
shoulders plugging.

So really kind to your 
lower back, here we go.

Inhale in, use the 
exhale to contract in the belly,

lift your heart, and 
send the legs and arms out.

Inhale, catch yourself.

You can get 
creative on me too, exhale.

Inhale, squeeze.

Exhale, radiate.

Inhale, squeeze and 
lift, lift, lift, lift.

And exhale, two more times.

Inhale, squeeze.

Exhale, lift.

Squeeze.

Last time, exhale, lift.

Look at you, look at us, 
amazing, beautiful.

When you come to lie
flat on back release.

Flat on back, 
yeah, release everything.

Bring your hands to 
fists at your hip creases.

Release everything, and we're
just gonna give 'em a little

massage, I was 
gonna say beating,

but that's not very sweet.

Unless you're 
into that. (chuckles)

Everyone's kids like, 
"What does that mean?"

Okay. (clears throat)

So if this doesn't feel good, 
obviously, don't do it.

If it does, partake.

Wonderful, then walk your
heels as wide as your yoga mat.

Inhale, reach for the sky.

And exhale, rain the hands down.

Take your thumb to your middle
finger here, a little Mudra,

and relax the rest of your
fingers, relax your shoulders.

Close your eyes and 
just feel this sweet,

in fact, move your fingers,

your thumb and your 
middle fingerprints together.

Don't really focus so much
on the Mudra here right now

as much as the sensation, 
the sweetness

in which you can move 
your fingers, the quality.

Close your eyes, 
let's start to relax.

This is the end, 
it's the cool down.

And in every end 
is a new beginning.

So enjoy this moment as it
will affect the next moment,

and so on and so forth.

And this might be a 
little weird to you,

and if so, good, 
I'm doing my job.

Bringing something new, trying
to experience something new.

Just feel your fingerprints

and then you can 
start to move your thumb

on your other 
fingerprints if you like too.

And just notice 
the quality in which,

see if you can make it sweet,

the quality in 
which you are doing this.

And maybe when you 
step off your yoga mat

and you're moving 
in and out of the car,

the tube, or the subway,

or the way in which you place
your feet on the ground,

maybe you can tap 
into this sweetness.

Or the way you 
react to something.

Or the way you see 
yourself in the mirror.

Alright, think that's 
enough, great work everyone.

Relax your hands, 
take a deep breath in.

And as you exhale, let 
everything go, relax, restore.

Sweet.

Thanks so much 
for sharing your time

and your energy with me

and all the amazing, 
sweet human beings

that are practicing 
with this Revolution of yoga.

See you mañana, namaste.

(lively orchestral music)