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- What's up everyone?

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Welcome to your 
31 Day Yoga Revolution.

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It's day 17 and today 
the practice is stillness.

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How's it gonna be?

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Let's get started.

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(lively orchestral music)

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Alright, my darling friends,

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let's begin in 
Sukhasana or a nice comfortable

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seat of your choice.

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A place where 
you can sit upright

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and feel good or 
begin the process.

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I want to acknowledge 
that when we hit

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the mat, we're not 
always in the mood,

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or maybe it was 
challenging to get there

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so just arrive with whatever
you're arriving with today.

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Sit up nice and tall 
and when you're ready

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we'll take a deep 
breath in together.

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And a long breath out together.

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Begin to settle in, 
deep breath in.

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Long breath out.

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The power of the breath.

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Big inhale.

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Big exhale.

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And big airplane over my head.

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Okay, so allow the 
hands to rest gently

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wherever they naturally fall,

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a place where you can 
be for a couple of moments.

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And then, as always, 
decide what feels best today,

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palms face up 
or palms face down.

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It's an individual choice.

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And while we do move and 
adapt with the day and age,

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you know, 2017, what's up?

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I'm so modern.

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You know, we pay homage to the

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ancient yogis and the teachers

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and the history 
and the philosophy

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by staying 
connected to the breath,

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but truly, in my opinion,

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by making it individual.

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It's the irony.

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So even in the most 
ancient of practices

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it was an individual, 
it was a very personal

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story writing experience.

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Ooh, and now little birdies.

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So each time 
you come to your mat

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you have a chance 
to really be present

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with what's going 
on and the act of just

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deciding where your 
hands are is part of that.

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Alright, so we'll 
deepen the breath

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and also today, as a 
little way of paying tribute

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to the history of 
yoga and the roots,

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the ancestry of yoga, 
we're going to play

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with stillness, so we 
understand or maybe we'll

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come to understand 
that the asana branch

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of yoga is just 
one of many branches

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of this beautiful tree of yoga.

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Read the book if 
you haven't already,

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it was the first Yoga 
with Adriene Day Book Club book

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and it keeps coming back, 
'cause it's so good.

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But anyway, 
working today on stillness.

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So we're still gonna move, 
actually, but we're going

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to come up to things that are,

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we're gonna come up to 
things, that's really great,

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we're gonna come up into 
moments that as us to stay,

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stay awhile.

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♫ Stay awhile

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♫ Let me hold you

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♫ Stay awhile

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Okay, so especially if 
you're new to the practice,

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there might be 
moments where you're like,

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"Oh, screw this," see 
if you can use your breath

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and let's stick together 
and it's not a super long

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practice today either, 
to really stay present.

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Are you the type of 
person who runs away when

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you feel discomfort 
or can you lean in,

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feel it out, 
understand what's going on

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and then play it out, play it
forward with consciousness.

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Alright, so by now, 
hopefully you've found

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an upright position to be in.

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You've taken at 
least a couple deep breaths

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and you've said yes to 
today's practice. (chuckles)

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Close your eyes now.

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And let's drop in.

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You don't have to do anything.

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Just be.

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Again, closing the eyes and
just sitting for a moment.

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Notice the sounds around you.

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Notice where you might 
be holding a little tension

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in the body.

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And then after you 
take a moment to notice

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where the body is at,

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notice the 
thoughts that come up,

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notice where 
you're at in your mind.

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And then after 
you've acknowledged that,

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let's move to the heart space,

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just notice how you're 
feeling emotionally today,

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no need to overanalyze, 
just notice the feeling.

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(breathing in)

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And after you've taken 
a moment to acknowledge

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and check in with 
the physical body,

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the mental space 
and the emotional space,

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sit up a little taller, 
take a deep breath in,

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and whatever this means to you,

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just take a moment 
to check in with your

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spiritual body, 
your spiritual space,

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whatever that is.

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Deep breath in,

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exhale to let all that go.

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Open your eyes, 
alternate nostril breathing.

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So we're gonna take the 
thumb and the pinky finger,

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you can also use the 
thumb and the index finger.

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If you're new to this, maybe
do thumb and index finger,

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otherwise, thumb and 
pinkie, you can also use

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the ring finger, you 
can also use any damn finger

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that you want, as 
far as I'm concerned.

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But we'll sit up nice 
and tall and take the thumb

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to the right nostril.

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Keep upright in the 
spine, as you inhale,

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breathe in 
through the left nostril.

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(breathing in)

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Pause at the top, 
retain the breath,

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seal the left nostril 
with your other finger

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of choice, I'm using the pinky,

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and then exhale out 
through the right nostril.

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Now, don't panic, I'm 
gonna walk you through,

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big inhale in 
through the right nostril.

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Pause, retain the 
breath at the top.

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And then we move 
to the other nostril

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by sealing the right 
nostril and exhaling out

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through the left.

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Big breath in through the left.

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Pause, seal, switch,

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exhale out through the right.

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(breathing out)

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Inhale in through the right.

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(breathing in)

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Pause, seal, and switch,

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exhale out through the left.

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(breathing out)

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Inhale in through the left.

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(breathing in)

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Pause, seal, and switch,
exhale out through the right.

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(breathing out)

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Inhale in through the right.

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Pause, seal, and switch,

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exhale out through the left,

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stick with me, my friends.

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Inhale in through the left.

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(breathing in)

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Pause, seal, switch, 
exhale out through the right.

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(breathing out)

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Release the hand, big breath in

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through both nostrils.

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(breathing in)

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Exhale out 
through both nostrils,

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relax your shoulders.

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Great, 
close your eyes, be still.

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Listen to the 
sound of your breath.

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(breathing in)

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Wonderful, soft and 
easy, open your eyes.

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We're gonna come to 
all fours nice and slow.

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Come to tabletop position.

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Find length through the spine.

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Press away from your yoga mat,

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curl the toes under, 
light a fire in your belly,

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a little agni in your 
core as you lift the knees,

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let them hover, 
neck nice and long

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for five, breathe deep, four,

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three, tug the 
shoulders away from the ears,

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two, draw the navel 
up towards the spine,

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and one, slowly onto 
the tops of the feet.

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Inhale, chest, 
stretch through the belly.

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And exhale, 
rounding through the spine.

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(breathing out)

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Inhale, open the belly.

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Press into the tops of the feet.

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And exhale, rounding through.

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Inhale to tabletop, 
make sure the knees

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are right underneath 
the hip points here,

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and we're gonna inhale, 
extend the right leg

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out long, turn 
the right toes down,

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and then slowly, 
when you're ready,

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on your next breath in, lift
the left fingertips forward.

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Spinal balance, 
hug everything in,

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so we're creating a 
little strength today still,

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lift your heart up 
between your shoulder blades,

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lift the right inner thigh, 
turn the pinkie toe down.

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One more breath, you got it.

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And then exhale, 
release, left toes go out,

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find length, crown of the head
is still reaching forward,

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when you're ready, 
lift that leg up

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and then inhale, reach 
the right fingertips forward,

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plug your shoulder in, 
light up that fire,

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big breaths here.

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(breathing in)

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One more inhale, 
find a buoyancy,

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lift with the 
inhale and then exhale

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back to tabletop position.

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Make your way to 
Downward Facing Dog,

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feel free to walk your 
dog out a little bit here

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to start, 
checking with your body,

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continuing with that 
smooth, calming breath.

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(breathing out)

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When you're ready, come 
to a place of stillness here.

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Allow the inner 
thighs to rotate in,

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upper arm bones to rotate out.

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Press into all of 
your fingertips and breathe

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like you love yourself here.

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Find stillness, 
don't worry about the heels

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coming to the ground, 
just be in the posture,

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let it unfold.

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Rooting down through 
that index finger and thumb.

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(breathing in and out)

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See if you can 
drop the fidgeting,

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clear the mental space, 
one more breath, in and out.

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(breathing in and out)

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Awesome, slowly 
release knees to the ground,

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inhale, send the 
right leg out long.

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And then exhale, bring 
the right leg all the way

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up and in and we're actually
gonna swing the left toes

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towards the right here and
come to a little half warrior.

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So the right hamstring's 
parallel, right thigh

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bone parallel to the earth.

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If you need a little 
padding for the knee here,

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you can do that, and 
then when you're ready,

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you're gonna send 
the right fingertips out

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long forward, upper 
arm bone rotating down

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and then left fingertips back.

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And really reach and 
see if you can go beyond

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the physical body, so 
we're kind of breaking down

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from the vinyasa today.

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See if we can really go 
beyond the physical body,

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beyond the muscles and 
bones and send the energy

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out way beyond the fingertips.

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And see if you can 
create length in this left hip

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crease by 
lengthening the tailbone down,

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action points we've been doing,

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hugging the lower ribs in,

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and finding that 
containment through the front,

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that support.

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And then I love 
working in half warriors

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because you can really 
play with your alignment

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and the action, 
nice and low to the ground.

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Wow, just had deja vu, 
like I dreamt of this

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exact moment, weird.

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You're like, "No, you 
just did this last year,

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"30 days of yoga," 
but now I felt it.

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So play here and your 
arms are going to get tired,

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so that is the point today, 
see if we can stay here.

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Trust me, even though 
I have bad jokes here,

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trust me, 
lengthen tailbone down,

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lift up even more, 
see if you can press away

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00:13:55,935 --> 00:14:00,139
from your yoga mat, so you're
pressing into your feet.

254
00:14:00,139 --> 00:14:02,461
Head over heart, 
heart over pelvis.

255
00:14:02,461 --> 00:14:06,012
Stacking up all through these
beautiful energy centers.

256
00:14:06,012 --> 00:14:08,948
If you're familiar 
with the nadis, or the,

257
00:14:08,948 --> 00:14:12,452
not naughtys, nadi, 
the energy meridians

258
00:14:12,452 --> 00:14:15,421
of the body, 
it's what the yogis call it.

259
00:14:15,421 --> 00:14:17,824
We come into this place 
of stillness to activate

260
00:14:17,824 --> 00:14:20,744
those energy meridians.

261
00:14:20,744 --> 00:14:24,030
Pull the pinkies back, 
one more breath cycle

262
00:14:24,030 --> 00:14:25,598
in and out, here you got this.

263
00:14:25,598 --> 00:14:27,633
Hold on to your hats.

264
00:14:27,633 --> 00:14:29,279
(breathing in)

265
00:14:29,279 --> 00:14:32,405
Wonderful, 
then exhale, release. (sighs)

266
00:14:32,405 --> 00:14:35,708
Right elbow come 
to the right thigh

267
00:14:35,708 --> 00:14:37,477
and this isn't 
gonna be a huge move,

268
00:14:37,477 --> 00:14:39,679
just a subtle move 
as you send the left

269
00:14:39,679 --> 00:14:43,516
fingertips forward, 
up with the shoulder in

270
00:14:43,516 --> 00:14:46,381
and up and back.

271
00:14:47,787 --> 00:14:49,288
Keep the tailbone 
lengthening down,

272
00:14:49,288 --> 00:14:50,597
so you don't wanna 
arch your back here

273
00:14:50,597 --> 00:14:53,092
but keep the pelvis 
and keep the tailbone

274
00:14:53,092 --> 00:14:57,196
lengthening down, 
pull the right hip crease back.

275
00:14:58,865 --> 00:15:01,634
Inhale in, pull the left 
thumb back and then exhale,

276
00:15:01,634 --> 00:15:03,836
stay here, breathe.

277
00:15:03,836 --> 00:15:06,405
(breathing in)

278
00:15:09,709 --> 00:15:11,911
Inhale, think Upward Facing Dog,

279
00:15:11,911 --> 00:15:14,013
one more breath.

280
00:15:14,013 --> 00:15:16,348
And then exhale, draw 
the navel into the spine,

281
00:15:16,348 --> 00:15:18,251
release the 
fingertips to the earth

282
00:15:18,251 --> 00:15:19,699
and you're gonna 
walk your fingers,

283
00:15:19,699 --> 00:15:22,989
your hands all the way to 
the back edge of your mat.

284
00:15:22,989 --> 00:15:25,024
Turn the right toes in, 
as if you were standing

285
00:15:25,024 --> 00:15:29,362
in warrior, and then inhale,
draw the right fingertips

286
00:15:29,362 --> 00:15:31,531
down and up, opposite direction,

287
00:15:31,531 --> 00:15:33,266
a little gate variation here.

288
00:15:33,266 --> 00:15:35,625
And then feel this 
connect from the outer edge

289
00:15:35,625 --> 00:15:37,737
of your right foot, 
all the way through

290
00:15:37,737 --> 00:15:40,740
your right fingertips, 
breathe here,

291
00:15:40,740 --> 00:15:43,589
left wrist under left shoulder.

292
00:15:43,589 --> 00:15:45,778
So there's variations 
you can play with here too,

293
00:15:45,778 --> 00:15:48,314
of course, but see if 
you can come into a place

294
00:15:48,314 --> 00:15:52,285
where you can allow 
the breath to move you.

295
00:15:52,285 --> 00:15:54,153
Drop fidgeting.

296
00:15:54,153 --> 00:15:57,390
(breathing in and out)

297
00:16:00,426 --> 00:16:02,995
Maintain awareness in the neck.

298
00:16:04,901 --> 00:16:07,200
Then on an 
exhale draw it in,

299
00:16:07,200 --> 00:16:10,269
use the fingertips 
to walk it all the way

300
00:16:10,269 --> 00:16:13,206
back to the front, 
lunge, left toes

301
00:16:13,206 --> 00:16:16,776
come back in alignment, 
low lunge, inhale,

302
00:16:16,776 --> 00:16:20,241
open the chest, 
exhale to all fours.

303
00:16:22,916 --> 00:16:26,419
Second side, inhale, 
extend the left toes out long,

304
00:16:28,019 --> 00:16:30,978
exhale, step it all the way up.

305
00:16:30,978 --> 00:16:33,259
Swing the right toes around,

306
00:16:34,594 --> 00:16:36,996
and then when 
you're ready, Warrior II,

307
00:16:36,996 --> 00:16:39,565
or half warrior, 
so strong in the legs.

308
00:16:39,565 --> 00:16:43,135
So I'm pulling back 
in that left thighbone,

309
00:16:44,036 --> 00:16:45,371
left hip crease.

310
00:16:48,347 --> 00:16:51,277
Sending the fingertips 
out long, long, long,

311
00:16:52,245 --> 00:16:54,814
lengthening tailbone down.

312
00:16:54,814 --> 00:16:57,149
And then see if you can go
beyond the fingertips here.

313
00:16:59,018 --> 00:17:00,853
Reach beyond 
whatever's in front of you,

314
00:17:01,787 --> 00:17:04,056
reach beyond 
whatever's behind you,

315
00:17:04,056 --> 00:17:05,892
pull the pinkies back.

316
00:17:06,953 --> 00:17:09,018
And then again, 
lengthen tailbone down

317
00:17:09,018 --> 00:17:11,196
so you can feel 
that opening, that length

318
00:17:11,196 --> 00:17:13,598
through the right hip crease.

319
00:17:14,919 --> 00:17:16,536
Soften the skin of the face,

320
00:17:16,536 --> 00:17:18,905
can you bring a 
calmness, a peace,

321
00:17:18,905 --> 00:17:21,473
and if you're frustrated, 
right on, dude.

322
00:17:21,473 --> 00:17:23,943
Stick with me, use your breath.

323
00:17:23,943 --> 00:17:27,179
(breathing in and out)

324
00:17:28,481 --> 00:17:30,850
It's a practice, it's a training.

325
00:17:30,850 --> 00:17:33,653
How do you handle discomfort?

326
00:17:33,653 --> 00:17:37,056
Can you be still 
and present in a moment?

327
00:17:38,190 --> 00:17:41,627
Can you access the 
power that you have within you

328
00:17:41,627 --> 00:17:43,629
with your breath?

329
00:17:43,629 --> 00:17:46,899
(breathing in and out)

330
00:17:48,701 --> 00:17:50,770
Upper arm bones 
are dropping down,

331
00:17:50,770 --> 00:17:52,872
hug lower ribs in, lift up,

332
00:17:52,872 --> 00:17:54,774
try to press away 
from your yoga mat,

333
00:17:54,774 --> 00:17:56,275
you got this 
for one more breath.

334
00:17:56,275 --> 00:17:58,511
If looking forward 
is hurting your neck,

335
00:17:58,511 --> 00:18:01,480
you can always look out, 
take one more breath,

336
00:18:01,480 --> 00:18:04,996
wherever you are, in and out.

337
00:18:07,653 --> 00:18:10,523
And slowly, don't 
drop it, stay in control,

338
00:18:10,523 --> 00:18:14,093
left elbow to the 
top of the left thigh

339
00:18:14,093 --> 00:18:18,097
and right fingertips 
go down to come up.

340
00:18:18,097 --> 00:18:22,268
Open, soft and easy, 
drop the right shoulder down,

341
00:18:22,268 --> 00:18:23,769
breathe deep here.

342
00:18:24,770 --> 00:18:26,839
And then notice if 
you're just collapsing

343
00:18:26,839 --> 00:18:28,474
into the top of 
your left thighbone,

344
00:18:28,474 --> 00:18:31,744
see if you can 
maintain awareness in the torso,

345
00:18:31,744 --> 00:18:32,979
all four sides.

346
00:18:34,780 --> 00:18:38,250
Breathe, try to press 
into your right pinky toe.

347
00:18:38,250 --> 00:18:40,920
110%, full body experience.

348
00:18:42,822 --> 00:18:45,257
Experience your body, inhale.

349
00:18:46,392 --> 00:18:50,463
And then exhale, 
fingertips slowly drop down.

350
00:18:50,463 --> 00:18:52,565
We walk the hands all the back,

351
00:18:52,565 --> 00:18:54,967
we turn the left toes in, 
so now there's a sweet

352
00:18:54,967 --> 00:18:57,903
inner spiral here 
just like in Warrior,

353
00:18:57,903 --> 00:19:00,873
and right hand comes 
down and left fingertips

354
00:19:00,873 --> 00:19:02,992
sweep all the way up.

355
00:19:02,992 --> 00:19:05,137
You can take it all 
the way up to the back,

356
00:19:05,137 --> 00:19:07,413
or maybe up to the 
ceiling and then just notice

357
00:19:07,413 --> 00:19:09,482
if you're collapsing 
into your right hips,

358
00:19:09,482 --> 00:19:12,852
see if you can lift up, 
lift, lift, lift even more.

359
00:19:12,852 --> 00:19:16,455
(breathing in and out)

360
00:19:16,455 --> 00:19:18,891
Lots of awareness in the 
neck so we're not dropping,

361
00:19:19,797 --> 00:19:21,570
breathe deep.

362
00:19:23,796 --> 00:19:27,500
Awake in everything 
here, stick with me.

363
00:19:27,500 --> 00:19:30,736
(breathing in and out)

364
00:19:40,046 --> 00:19:41,514
And pull the left thumb back,

365
00:19:41,514 --> 00:19:42,748
take one more breath.

366
00:19:42,748 --> 00:19:44,984
Feel that deeper 
stretch, a longer stretch

367
00:19:44,984 --> 00:19:48,220
in all four sides of your torso.

368
00:19:48,220 --> 00:19:50,589
Relax there and 
then exhale, come back

369
00:19:50,589 --> 00:19:53,159
all the way, walk 
the fingertips towards

370
00:19:53,159 --> 00:19:56,028
the front edge, come 
to a nice, low lunge.

371
00:19:56,028 --> 00:20:00,159
Stay focused, 
stay calm, inhale, look forward

372
00:20:01,367 --> 00:20:03,989
and exhale back to all fours.

373
00:20:06,672 --> 00:20:08,407
Wonderful, from 
here we're gonna bring

374
00:20:08,407 --> 00:20:10,076
the two big toes together,

375
00:20:10,076 --> 00:20:12,759
press away from your yoga mat,

376
00:20:12,759 --> 00:20:15,247
so press up onto the 
toes, lift your knees,

377
00:20:15,247 --> 00:20:17,769
and we're gonna 
slowly come up to a little

378
00:20:17,769 --> 00:20:19,693
toe stand here.

379
00:20:19,693 --> 00:20:23,856
If you're able to put 
your heels on the ground,

380
00:20:23,856 --> 00:20:26,325
you can play there, 
otherwise, most people will

381
00:20:26,325 --> 00:20:29,495
keep the heels up 
and so I will too.

382
00:20:30,529 --> 00:20:32,231
And we're gonna 
squeeze the arches together,

383
00:20:32,231 --> 00:20:33,980
squeeze, squeeze, 
squeeze, and you might just

384
00:20:33,980 --> 00:20:36,235
keep your 
fingertips on the earth here,

385
00:20:36,235 --> 00:20:37,803
neck nice and long.

386
00:20:40,505 --> 00:20:42,641
Or you might slowly 
begin to bring one hand

387
00:20:42,641 --> 00:20:46,245
up to the top of the 
thigh and then the next.

388
00:20:46,245 --> 00:20:48,981
And to stay here, we'll 
squeeze the feet together,

389
00:20:48,981 --> 00:20:51,217
draw the navel in 
and up, and you're almost

390
00:20:51,217 --> 00:20:53,486
gonna wanna think of 
it as if you're lifting

391
00:20:53,486 --> 00:20:57,211
your hips up off your 
heels, rather than sinking in.

392
00:20:57,211 --> 00:20:58,958
So imagine a 
little piece of paper

393
00:20:58,958 --> 00:21:02,976
sliding between 
your bum and your heels.

394
00:21:04,263 --> 00:21:07,999
And you can bring the hands
together at the heart here

395
00:21:07,999 --> 00:21:11,015
or again, keep the 
fingertips on the ground.

396
00:21:12,464 --> 00:21:15,074
And then there's no 
time like the present,

397
00:21:15,074 --> 00:21:18,605
try to find a 
stillness practice,

398
00:21:18,605 --> 00:21:20,880
stillness here.

399
00:21:20,880 --> 00:21:23,682
Maybe today's a 
great day to thoughtfully

400
00:21:23,682 --> 00:21:25,678
press the palms together, 
bring the elbows

401
00:21:25,678 --> 00:21:29,682
left to right, 
lengthen tailbone down.

402
00:21:30,422 --> 00:21:34,193
Breathe, hold on to 
your focus here, just be.

403
00:21:40,866 --> 00:21:45,037
Don't give up, if you 
need to make adjustments, yes.

404
00:21:45,938 --> 00:21:49,175
(breathing in and out)

405
00:21:55,181 --> 00:21:59,704
Take one more breath 
and then exhale, release,

406
00:21:59,704 --> 00:22:01,203
fingertips come to the mat,

407
00:22:01,203 --> 00:22:05,291
we come to a seat, 
send the legs out long.

408
00:22:05,291 --> 00:22:07,860
Heels as wide as your yoga mat,

409
00:22:08,955 --> 00:22:10,629
and then if you need 
to shake the feet out here

410
00:22:10,629 --> 00:22:13,065
a little bit here, please do.

411
00:22:15,267 --> 00:22:17,216
Fabulous, inhale, 
reach for the sky,

412
00:22:17,216 --> 00:22:19,648
press into your heels, exhale,

413
00:22:19,648 --> 00:22:21,907
take your fingertips 
all the way forward

414
00:22:21,907 --> 00:22:23,876
to the front edge of your mat.

415
00:22:23,876 --> 00:22:27,638
Slowly rolling it up, 
inhale, reach for the sky,

416
00:22:27,638 --> 00:22:30,449
exhale, fingertips to 
the front edge of the mat.

417
00:22:32,218 --> 00:22:35,254
Inhale, roll it up, last time.

418
00:22:35,254 --> 00:22:38,954
Exhale (breathing out).

419
00:22:38,954 --> 00:22:41,493
Inhale, roll all the way up

420
00:22:41,493 --> 00:22:43,629
and we'll interlace the 
fingertips, walk the heels

421
00:22:43,629 --> 00:22:45,364
together, together.

422
00:22:45,364 --> 00:22:47,733
Index finger pointing 
forward, you're gonna roll down

423
00:22:47,733 --> 00:22:50,485
super slow, 
articulating through the spine,

424
00:22:50,485 --> 00:22:52,538
nice and slow, 
okay, and there will

425
00:22:52,538 --> 00:22:53,973
be that breaking point, 
but stay focused,

426
00:22:53,973 --> 00:22:55,641
see how long you can hold.

427
00:22:55,641 --> 00:22:58,944
So scooping the 
tailbone, maybe pointing

428
00:22:58,944 --> 00:23:00,679
the toes for a 
little counterbalance.

429
00:23:00,679 --> 00:23:03,215
Firm through the legs, 
as slow as you can go,

430
00:23:03,215 --> 00:23:06,185
nice and slow, all the 
way down, take your time.

431
00:23:06,185 --> 00:23:09,888
Upper arm bones drop down,
elbow creases toward the sky,

432
00:23:09,888 --> 00:23:11,991
slow and steady.

433
00:23:11,991 --> 00:23:15,227
(breathing in and out)

434
00:23:21,941 --> 00:23:24,837
Eventually, you'll 
release to the ground,

435
00:23:24,837 --> 00:23:27,172
bring the hands to your 
sides, walk the knees up

436
00:23:27,172 --> 00:23:30,009
toward the sky, 
feet on the earth.

437
00:23:32,077 --> 00:23:34,380
Cross right angle over the left.

438
00:23:34,380 --> 00:23:36,115
Thread the needle 
here, kick your left

439
00:23:36,115 --> 00:23:39,618
foot up into an 
imaginary wall and squeeze.

440
00:23:39,618 --> 00:23:43,788
Tuck the chin, 
slightly, breathe deep.

441
00:23:45,090 --> 00:23:46,425
Close your eyes.

442
00:23:47,793 --> 00:23:51,063
(breathing in and out)

443
00:23:58,570 --> 00:24:00,839
Extend the left foot 
up towards the sky,

444
00:24:00,839 --> 00:24:02,741
stay here for a couple breaths,

445
00:24:02,741 --> 00:24:04,610
that knee does not 
have to straighten,

446
00:24:04,610 --> 00:24:08,080
breathe deep, 
feel that shake, that tremble.

447
00:24:08,080 --> 00:24:09,281
Don't back off.

448
00:24:09,281 --> 00:24:11,350
So you wanna be 
mindful, of course,

449
00:24:11,350 --> 00:24:15,754
and careful, safe, 
but can you also

450
00:24:15,754 --> 00:24:19,325
meet your edge and 
stay there with your breath?

451
00:24:19,325 --> 00:24:21,193
When we work in this 
way you'll be so surprised,

452
00:24:21,193 --> 00:24:22,805
look, my legs are 
shaking, I've been here

453
00:24:22,805 --> 00:24:25,297
a million times and 
when we work in this way

454
00:24:25,297 --> 00:24:28,400
we really unlock 
such incredible things.

455
00:24:28,400 --> 00:24:29,789
I'll talk more 
about that in the email,

456
00:24:29,789 --> 00:24:32,237
I just want you to breathe.

457
00:24:32,237 --> 00:24:35,507
(breathing in and out)

458
00:24:36,642 --> 00:24:40,913
And then slowly unravel, 
release the legs and switch,

459
00:24:40,913 --> 00:24:43,549
left ankle 
crosses over the right.

460
00:24:43,549 --> 00:24:45,124
(breathing out)

461
00:24:45,124 --> 00:24:46,885
Thread the needle, 
kick your right foot

462
00:24:46,885 --> 00:24:48,787
into an imaginary wall.

463
00:24:49,855 --> 00:24:51,256
And breathe deep.

464
00:24:53,192 --> 00:24:55,828
Squeeze the legs 
up towards your heart,

465
00:24:55,828 --> 00:24:57,563
your chest.

466
00:24:57,563 --> 00:25:00,799
(breathing in and out)

467
00:25:09,408 --> 00:25:11,810
Extend the right 
leg up towards the sky

468
00:25:11,810 --> 00:25:13,573
and now be here.

469
00:25:15,080 --> 00:25:17,816
Breathing, spread the toes.

470
00:25:17,816 --> 00:25:21,053
(breathing in and out)

471
00:25:36,034 --> 00:25:38,537
Take one more big inhale here.

472
00:25:43,909 --> 00:25:47,579
And then exhale, 
slowly unravel and release.

473
00:25:49,281 --> 00:25:50,983
(clears throat)

474
00:25:50,983 --> 00:25:52,505
So we have two 
options here, we're gonna come

475
00:25:52,505 --> 00:25:55,320
to a Happy Baby or Stirrups Pose,

476
00:25:55,320 --> 00:25:57,156
which we've 
done together before.

477
00:25:57,156 --> 00:25:59,258
So we grab the 
outer edges of the feet,

478
00:25:59,258 --> 00:26:02,253
open knees wide and 
then kick one foot up

479
00:26:02,253 --> 00:26:03,862
and then kick the other foot up.

480
00:26:03,862 --> 00:26:05,864
And we're kicking the 
feet up towards the sky

481
00:26:05,864 --> 00:26:08,600
and then we're 
grounding down by pulling some

482
00:26:08,600 --> 00:26:10,335
weight into the arms.

483
00:26:10,335 --> 00:26:11,737
If this is not available to you,

484
00:26:11,737 --> 00:26:14,406
you can always do one at a time.

485
00:26:14,406 --> 00:26:16,275
The second 
variation or option today

486
00:26:16,275 --> 00:26:17,927
is to work in Plow Pose.

487
00:26:17,927 --> 00:26:19,945
And if Shoulder Stand 
is in your practice,

488
00:26:19,945 --> 00:26:21,480
and you wanna set 
yourself up mindfully

489
00:26:21,480 --> 00:26:24,492
and carefully, with support,

490
00:26:24,492 --> 00:26:27,319
I'm all about it, but let's
just be really mindful here.

491
00:26:27,319 --> 00:26:29,861
So we wanna get into a 
place where we can stay

492
00:26:29,861 --> 00:26:31,500
and breathe there, 
not hold there,

493
00:26:31,500 --> 00:26:33,258
but be in the posture.

494
00:26:33,258 --> 00:26:37,196
So working in 
Happy Baby or Stirrup Pose,

495
00:26:37,196 --> 00:26:40,098
or Plow variation, we'll 
snuggle the shoulder blades

496
00:26:40,098 --> 00:26:42,401
underneath the heart space.

497
00:26:42,401 --> 00:26:46,538
Walk the heels up like 
we're coming into Bridge,

498
00:26:46,538 --> 00:26:48,440
and you can grab the 
outer edges of your mat

499
00:26:48,440 --> 00:26:50,242
or press your 
palms into the earth.

500
00:26:50,242 --> 00:26:52,611
And we'll use a little 
scooping up of the tailbone

501
00:26:52,611 --> 00:26:56,014
to lift the knees 
up and the toes over.

502
00:26:56,014 --> 00:26:59,918
And then walk the 
shoulder blades in even more.

503
00:27:00,786 --> 00:27:03,348
And just check this out, so
you might bend your knees,

504
00:27:03,348 --> 00:27:05,190
bring the hands to 
the lower back here.

505
00:27:05,190 --> 00:27:07,402
You might bend 
your knees to start

506
00:27:07,402 --> 00:27:10,829
and just keep them 
even here, breathing deep.

507
00:27:10,829 --> 00:27:14,066
(breathing in and out)

508
00:27:15,567 --> 00:27:18,070
Breathe, breathe, breathe.

509
00:27:18,070 --> 00:27:21,440
Maybe begin to 
straighten the legs

510
00:27:21,440 --> 00:27:24,810
maybe begin to interlace the
fingertips and send them down.

511
00:27:26,493 --> 00:27:28,480
Keep breathing, or if 
you feel like your breath

512
00:27:28,480 --> 00:27:32,150
is restricted, then 
come out of the posture.

513
00:27:38,624 --> 00:27:41,126
Careful not to 
turn the neck here.

514
00:27:41,126 --> 00:27:44,654
Draw your 
knuckles down and away,

515
00:27:44,654 --> 00:27:47,165
if they're extended.

516
00:27:47,165 --> 00:27:48,347
Breathe.

517
00:27:49,601 --> 00:27:50,627
Soft jaw.

518
00:27:51,603 --> 00:27:54,873
(breathing in and out)

519
00:27:56,408 --> 00:27:58,677
To come out, bring 
the hands to the earth

520
00:27:58,677 --> 00:28:00,012
or to the lower back.

521
00:28:00,012 --> 00:28:03,455
Bend the knees, 
bring them by your ears.

522
00:28:03,455 --> 00:28:05,918
Then just like you 
did when rolled down,

523
00:28:05,918 --> 00:28:08,220
slow and in control, 
the best you can,

524
00:28:08,220 --> 00:28:11,590
taking one little 
vertebrae at a time,

525
00:28:11,590 --> 00:28:14,593
sliding down, 
have some fun with it.

526
00:28:19,201 --> 00:28:20,432
And release.

527
00:28:20,432 --> 00:28:21,767
If we're catching 
up with our friends

528
00:28:21,767 --> 00:28:23,702
in the Stirrup 
posture, fabulous,

529
00:28:23,702 --> 00:28:26,338
let's all come 
all the way down now,

530
00:28:26,338 --> 00:28:28,407
extend the legs out long.

531
00:28:30,108 --> 00:28:33,345
Windshield wiper 
the toes side to side.

532
00:28:35,322 --> 00:28:37,616
And bring the feet 
together, arch to arch,

533
00:28:37,616 --> 00:28:40,452
walk the hands 
underneath your bum,

534
00:28:40,452 --> 00:28:43,288
snuggle the 
shoulder blades here.

535
00:28:43,288 --> 00:28:45,424
And you can 
squeeze the legs together,

536
00:28:45,424 --> 00:28:48,226
point the toes and 
just stay here if you like,

537
00:28:48,226 --> 00:28:50,896
or we'll press 
into the elbows.

538
00:28:50,896 --> 00:28:52,414
Again, nice and 
firm in the lower body,

539
00:28:52,414 --> 00:28:55,000
press in the elbows and 
begin to lift the chest up,

540
00:28:55,000 --> 00:28:56,768
lift up from your armpit, chest,

541
00:28:56,768 --> 00:28:59,271
and then maybe if
Fish Pose as you practice,

542
00:28:59,271 --> 00:29:01,707
you draw the crown of 
the head to the earth.

543
00:29:01,707 --> 00:29:02,808
Breathe here.

544
00:29:03,709 --> 00:29:06,979
(breathing in and out)

545
00:29:12,651 --> 00:29:16,297
Then use an inhale to 
expand as we've been doing

546
00:29:16,297 --> 00:29:19,124
and then we control an 
exhale to draw the navel down,

547
00:29:19,124 --> 00:29:22,194
release the head and 
everyone release the legs,

548
00:29:22,194 --> 00:29:26,365
the arms, center yourself
on the mat if it feels good.

549
00:29:28,800 --> 00:29:31,136
And come to Shavasana.

550
00:29:31,136 --> 00:29:34,640
Feel the blood flow in 
your legs and your arms,

551
00:29:34,640 --> 00:29:35,974
close your eyes,

552
00:29:37,509 --> 00:29:38,950
see feelingly.

553
00:29:38,950 --> 00:29:41,620
(breathing out)

554
00:29:45,704 --> 00:29:47,285
Maybe you part your lips here,

555
00:29:47,285 --> 00:29:49,955
soften the tongue in your mouth.

556
00:29:53,832 --> 00:29:55,727
And try to be receptive here,

557
00:29:55,727 --> 00:29:58,687
be still, try not to fidget.

558
00:30:06,338 --> 00:30:08,740
So we get really 
good at noticing our arms

559
00:30:08,740 --> 00:30:12,177
starting to tone 
and things starting

560
00:30:12,177 --> 00:30:14,579
to lift and 
thoughts starting to change

561
00:30:14,579 --> 00:30:17,022
and this is what it's all about.

562
00:30:17,022 --> 00:30:18,984
So here you have 
an opportunity to just

563
00:30:18,984 --> 00:30:21,871
really feel how the energy

564
00:30:21,871 --> 00:30:23,168
is moving through your body

565
00:30:23,168 --> 00:30:25,390
and if that's not 
happening for you,

566
00:30:25,390 --> 00:30:27,459
that's all good, 
it's just a practice

567
00:30:27,459 --> 00:30:30,462
of being present 
or receptive to that.

568
00:30:30,462 --> 00:30:33,598
But take a couple 
more breaths here together,

569
00:30:33,598 --> 00:30:36,158
so close your eyes and relax.

570
00:30:36,158 --> 00:30:38,170
Know that this 
time is time well spent.

571
00:30:38,170 --> 00:30:39,905
Sometimes, this 
time is more precious

572
00:30:39,905 --> 00:30:42,674
than crunches 
or Side Arm Planks.

573
00:30:45,373 --> 00:30:48,847
A time for you to 
really recalibrate, restore.

574
00:31:02,241 --> 00:31:07,268
To find peace and 
clarity from within.

575
00:31:13,371 --> 00:31:16,274
Honoring the 
practice of yoga asana

576
00:31:17,876 --> 00:31:20,746
and remembering or learning that

577
00:31:20,746 --> 00:31:24,683
it is a tool to bring 
us closer with our truth.

578
00:31:26,955 --> 00:31:29,488
Whether that's through 
meditation or just a quiet

579
00:31:29,488 --> 00:31:31,590
moment here in Shavasana.

580
00:31:36,078 --> 00:31:37,395
Thanks for doing the work,

581
00:31:37,395 --> 00:31:39,498
sharing your time 
and your energy with me.

582
00:31:41,198 --> 00:31:42,934
Continue to notice how you feel

583
00:31:42,934 --> 00:31:44,569
throughout the rest 
of the day or the rest

584
00:31:44,569 --> 00:31:46,571
of the evening.

585
00:31:46,571 --> 00:31:47,823
Peace.

586
00:31:47,823 --> 00:31:48,907
Namaste.

587
00:31:50,414 --> 00:31:53,451
(lively orchestral music)