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- Howdy do, everyone and welcome

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to your 31 day Yoga Revolution.

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It's day 18 and 
today we practice balance.

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Let's get started.

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(lively orchestral music)

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Alright, let's 
start standing today.

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Great work so far, everyone.

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Today is day 18, 
so we're going to,

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I feel like it's 
time for, first of all,

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a little creaky old floor, and
for a little balancing flow,

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so today's gonna be 
tight, swift, and feel good.

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Stay focused on your breath.

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We're gonna start with a 
little warmup of the ankles,

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so shift your 
weight to one foot,

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doesn't matter which one, 
bring the hands together,

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you can bring them in prayer.

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Start to breathe and 
just rotate one ankle one way

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and then the other.

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And right away, start to create

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a little full body experience.

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Notice how you're 
working on your balance

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and finding support 
from within right away.

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And then we'll 
switch, other ankle,

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one way and then the other.

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Think about drawing 
circles with your toes.

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Fabulous, then shift, we're
gonna shake that foot out,

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shake, shake, shake.

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Really shake the whole leg.

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Let go of the day thus far.

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Look at me, I'm 
gettin' really into it.

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Shake it off and then 
other leg, shake it off,

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nice and easy.

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Just connecting to the muscles

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of the abdominal 
wall here as we balance.

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Woo, alright, and then 
bring the feet together,

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really together, 
and then we'll just take

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the hands for a little ride, 
wrist circles one way.

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And then the other.

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Wonderful, then shake it off.

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Great, then come to 
stand at the head of your mat,

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feet together, and right away
we'll move with the breath.

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Inhale, reach for the sky.

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Feel a big stretch here, 
so we're not just inhaling

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and reaching the 
hands for the sky,

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but we're embodying, 
right, this full body stretch,

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so stretch, stretch, stretch.

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Make the most of this stretch.

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Really tall.

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And then exhale, 
cascade it all the way down.

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Bend the knees generously.

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Bring the belly 
towards the tops of the thighs

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and then take a couple 
seconds here to stretch out,

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stretch out 
through the hips, the legs.

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Let the blood flow 
to your brain here.

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Soften through the shoulders.

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Start to breathe a 
little deeper, fuller.

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And then when you're ready, 
inhale, lift up, halfway.

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Loop the shoulders, pull the
elbows back, find length.

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Exhale, soften and bow.

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Bend the knees, 
fingertips come to the mat.

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We'll slide the left toes back.

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Lower the left knee 
gently down to your yoga mat.

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Inhale, loop the shoulders.

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Look forward.

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Press into the 
top of the back foot.

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Take one more breath here.

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Inhale in.

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Exhale, pull the right 
hip crease back, half splits.

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And as you work here, 
keep your right knee bent.

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So really stretching, 
not just in these muscles

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that get overworked, but in
the big part of the muscle.

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Bend your knee.

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Then rolling through, 
lift your back knee up.

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Inhale, look forward.

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Exhale, plant the palms.

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Step the right toes 
back, our first Plank

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of today's practice, 
nice and strong.

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Clear the thinking mind.

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Stick with your breath.

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Inhale in.

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Exhale, feel free 
to lower the knees here

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and we'll come all 
the way down to the belly.

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Inhale, baby Cobra.

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Lift up through your 
heart, tuck the chin.

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Exhale to release.

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Great, curl the toes under.

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Power up, lift the knees, 
tone the quads.

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When you're ready, inhale, 
press up, top of a pushup.

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Exhale, Downward Facing Dog.

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Take your dog for a little walk.

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Continue to warm 
up through the body.

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So we're playing, 
balancing out yesterday's

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beautiful practice of stillness.

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We're finding a 
little more movement today.

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And then when you're 
ready, step your left toes

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all the way up.

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Lower the back knee.

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Thought I saw a little big.

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And then loop the shoulders, 
open the chest.

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Press into the 
top of your back foot.

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Breathing deep here.

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Inhale in, open the chest.

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And then exhale, send 
the left hip crease back.

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Again, bend that left knee.

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Breathe here.

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To intensify the stretch,
you can reach the fingertips

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towards the 
front edge of your mat.

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Start to really stoke 
the fire, breathe deep.

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And then we'll roll 
on through the left foot.

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Big inhale to open 
your chest, look forward.

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And then lift the back knee.

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Plant the palms, and we 
step the left toes back.

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Plank pose.

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And you can lower the 
knees here if you like.

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Big inhale.

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Exhale, lower all the 
way down to the belly.

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Bring the legs together, 
arch to arch.

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Squeeze the legs together.

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Press into the tops of the feet.

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And this time, swim 
the fingertips around

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to interlace behind your tail.

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Then again, keep trying 
your best to press the tops

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of the feet down into the earth.

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Press the pubic 
bone down into the earth,

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and then draw the 
knuckles towards your heels

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as you slowly lift the chest up.

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Keep the chin 
tucking into the chest here

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and try to lift your 
heart space up a little more.

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Now breathe into your belly.

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And release, gorgeous, hands
come underneath the shoulders.

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Curl the toes under, 
lift the knees, tone the quads.

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Claw into the earth.

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As you inhale, 
press up, strong Plank.

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Exhale to your Downward Dog.

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Alright, we're 
starting to warm up here.

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Again, give your 
thinking mind a break.

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Check in with your breath.

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Check in with your body.

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And when you're ready, inhale,
lift the right leg up high.

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Today bend the right knee.

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And then turn your right 
toes over towards the left.

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Try to keep the hips 
level, so if you want

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to take a moment to stretch 
here, really stretch, you can,

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but then try to 
keep the hips level

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and try to press 
into both palms evenly.

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Again, welcoming 
stability to the joints here.

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Inhale in.

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Exhale, right 
knee to right tricep.

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Gaze straight down.

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So upper body's in Plank.

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Inhale, Three-legged Dog.

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Exhale, step it all the 
way up and into your lunge.

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Lower the back knee.

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Inhale, fingertips 
reach forward, up, and back.

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Big stretch here.

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Exhale, bend the elbows,
thumbs back, pinkies forward.

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Then inhale to rise up.

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And exhale, all 
the way back down.

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Curl the back toes under.

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Open the chest, inhale.

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Exhale, step it back.

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You can move 
through a vinyasa here

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or take it straight 
to Downward Facing Dog.

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That's where we'll meet.

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Big breaths.

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When you're ready, 
drop the right heel down

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

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Press into both palms evenly.

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Then bend the left knee.

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And open, left toes 
over towards the right.

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So you can stack the 
hips here if it feels good

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for a second, but then 
make sure you're not dumping

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all your weight 
into your right shoulder.

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So square it off.

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Find the integrity.

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Then pressing 
into your fingertips,

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think about 
drawing a line up and over,

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so instead of cutting through,

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go all the way up, 
draw a big rainbow

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with the left knee 
all the way up and over

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to the left tricep.

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Gaze straight down.

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Press away from your yoga mat.

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Then inhale, Three-legged Dog.

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Nice work, exhale, step it all
the way up into your lunge.

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Lower the back knee and inhale,
sweep the arms forward, up,

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and back, big breath here.

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Exhale, bend the elbows.

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Thumbs back, pinkies forward.

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Really lift up 
through your chest.

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Then inhale, head over 
heart, heart over pelvis.

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Hug the lower ribs in.

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And exhale, all 
the way back down.

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Awesome work.

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Curl the back toes under.

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Inhale, look forward.

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Exhale, plant the palms.

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You move through a vinyasa here

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or go straight to Downward Dog.

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Yogi's choice.

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Moving with your breath.

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Big inhale to open your heart.

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Big exhale to send it back.

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Nice work.

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Now, here we go, press into
both palms evenly in Down Dog.

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Then hug 
everything to the midline.

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Use your imagination to 
really hug into that center

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plumb line, and 
slowly see if you can reach

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your right 
fingertips all the way up

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to touch your heart space.

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Then release it down.

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Left fingertips, see if 
you can do it without moving

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the hips, touch your heart.

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And release.

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And right.

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And release.

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And left.

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Woo, it's tricky.

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And one more time on each side.

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Try to keep your hips 
where they are in space.

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And one more time.

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Fabulous, lower the knees.

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Take a break, 
Child's Pose, or you can move

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through a vinyasa.

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So you move through a vinyasa
or you're in Child's Pose.

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Wherever you are, 
you're breathing.

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And then we'll meet in 
a little Hero variation.

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So, lower your knees, 
come here or roll up

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from Child's Pose, come here.

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This is where we'll meet.

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Send your left hand, 
palm face up on top of your,

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excuse me, your right 
hand on top of your left,

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and then lift up 
through the armpit chest.

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Breathe deeply.

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Nice, even breaths.

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Then slowly walk the 
knees as wide as your yoga mat,

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a little love for the wrists,

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we're gonna swim 
the fingertips around,

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so right fingertips are 
gonna go towards the right.

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We open that pickle 
jar we've been doing,

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and then to the left.

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And then we're gonna come down
to the earth with the hands,

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and if this is too much, 
you can lift the bum

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to ease up on the 
stretch but in time

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you might be able to send 
the hips all the way back.

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Now open the chest, 
play with that rotation

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of the shoulders, so we're
not here, but we're dropping

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it down, plug it in.

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And then let's balance 
out whatever might need

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a little tending to.

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Sometimes we don't 
even have to ID it.

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We just come into the 
moment, clear the channels

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with awareness and with breath.

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So big inhale.

255
00:11:13,806 --> 00:11:16,142
Exhale, 
lion's breath, tongue out.

256
00:11:16,142 --> 00:11:18,578
(exhaling breath)

257
00:11:18,578 --> 00:11:20,480
And so you inhale, 
find that buoyancy,

258
00:11:20,480 --> 00:11:22,882
and the exhale, you draw 
it in as we've been doing,

259
00:11:22,882 --> 00:11:25,919
hugging all the muscles of
the abdominal wall in, in, in.

260
00:11:25,919 --> 00:11:28,021
Stick your tongue out 
and look up at the sky

261
00:11:28,021 --> 00:11:30,156
or your third eye.

262
00:11:30,156 --> 00:11:33,560
Your inner teacher, 
your point of intuition.

263
00:11:33,560 --> 00:11:35,929
Let's do it, keep pressing
away from your fingerprints.

264
00:11:35,929 --> 00:11:36,763
Inhale in.

265
00:11:38,565 --> 00:11:41,568
Exhale, 
lion's breath, don't be shy.

266
00:11:43,803 --> 00:11:45,305
Great, one more on the exhale.

267
00:11:45,305 --> 00:11:46,773
Really plug those shoulders in.

268
00:11:46,773 --> 00:11:47,674
Big inhale.

269
00:11:49,943 --> 00:11:52,045
Have some fun and exhale.

270
00:11:54,547 --> 00:11:55,682
(laughs)

271
00:11:55,682 --> 00:11:57,150
And then release.

272
00:11:57,150 --> 00:11:58,284
Fabulous.

273
00:11:58,284 --> 00:12:00,620
Walk the hands out.

274
00:12:00,620 --> 00:12:02,822
Walk the knees in.

275
00:12:02,822 --> 00:12:04,457
Downward Facing Dog.

276
00:12:06,726 --> 00:12:08,411
Wonderful.

277
00:12:08,411 --> 00:12:11,364
Big inhale to lift 
the right leg up high.

278
00:12:11,364 --> 00:12:13,132
Exhale, knee to nose.

279
00:12:14,601 --> 00:12:17,303
Cross the right ankle over the
top of the left thigh here.

280
00:12:17,303 --> 00:12:19,839
Send your hips back, 
Downward Dog.

281
00:12:19,839 --> 00:12:20,974
Peek at me if you need to.

282
00:12:20,974 --> 00:12:22,108
Breathing deep.

283
00:12:22,108 --> 00:12:24,110
Tug the 
shoulders in, you got this.

284
00:12:24,110 --> 00:12:25,872
Inhale in.

285
00:12:25,872 --> 00:12:29,048
Exhale to release, knee to nose.

286
00:12:29,048 --> 00:12:31,517
Inhale, right leg up high.

287
00:12:31,517 --> 00:12:35,154
Exhale, all the way 
up and into your lunge.

288
00:12:35,154 --> 00:12:36,589
Lower the back knee.

289
00:12:36,589 --> 00:12:39,993
Inhale, sweep the arms up 
and overhead, you got this.

290
00:12:39,993 --> 00:12:42,328
And then exhale, 
thumbs back, pinkies forward.

291
00:12:42,328 --> 00:12:44,998
Open the chest, bend the elbows.

292
00:12:46,065 --> 00:12:48,434
Inhale, lift your heart.

293
00:12:48,434 --> 00:12:50,169
Exhale, rain it down.

294
00:12:51,137 --> 00:12:53,172
Plant the palms, 
lift the back knee.

295
00:12:53,172 --> 00:12:55,008
You can move through a flow here

296
00:12:55,008 --> 00:12:57,277
or straight to 
Downward Facing Dog.

297
00:12:57,277 --> 00:12:58,745
Move with your 
breath, just depends on

298
00:12:58,745 --> 00:13:00,713
your energy level today.

299
00:13:03,416 --> 00:13:06,686
From Downward Dog, 
take an inhale.

300
00:13:06,686 --> 00:13:07,990
And exhale.

301
00:13:08,888 --> 00:13:12,525
And then on your next inhale,
lift the left leg up high.

302
00:13:12,525 --> 00:13:14,293
Exhale, knee to nose.

303
00:13:15,995 --> 00:13:18,064
Cross the left ankle over 
the top of the right thigh

304
00:13:18,064 --> 00:13:22,001
and send the hips 
back again, Down Dog.

305
00:13:22,001 --> 00:13:24,771
You got this, big breath in.

306
00:13:24,771 --> 00:13:26,939
Then exhale, knee to nose.

307
00:13:28,041 --> 00:13:30,843
Inhale, Three-legged Dog.

308
00:13:30,843 --> 00:13:33,413
And exhale, step it all 
the way up into your lunge.

309
00:13:33,413 --> 00:13:35,148
Lower the back knee down.

310
00:13:35,148 --> 00:13:37,283
Big breath as you 
sweep the fingertips

311
00:13:37,283 --> 00:13:39,185
forward, up, and back.

312
00:13:39,185 --> 00:13:40,920
And then exhale, 
open your heart.

313
00:13:40,920 --> 00:13:42,288
Lift up from the pelvic floor.

314
00:13:42,288 --> 00:13:43,523
Find the opposition.

315
00:13:43,523 --> 00:13:45,858
Balance out those 
two opposing forces

316
00:13:45,858 --> 00:13:47,727
as you lift your chest.

317
00:13:47,727 --> 00:13:50,530
And then inhale, 
tuck the chin, reach up.

318
00:13:50,530 --> 00:13:52,331
Exhale, rain it down.

319
00:13:52,331 --> 00:13:54,934
Plant the palms, 
curl the back toes under.

320
00:13:54,934 --> 00:13:56,936
Straight to Down Dog 
or you move through

321
00:13:56,936 --> 00:13:58,958
a little vinyasa here.

322
00:14:06,345 --> 00:14:08,414
In Down Dog, we're 
gonna walk the hands

323
00:14:08,414 --> 00:14:11,117
all the way towards the toes.

324
00:14:12,452 --> 00:14:13,920
So you'll walk your 
hands all the way to the toes.

325
00:14:13,920 --> 00:14:17,724
I'm gonna come to the 
center of my mat just for you,

326
00:14:17,724 --> 00:14:18,958
but you can end up wherever.

327
00:14:18,958 --> 00:14:21,094
And then you're gonna 
walk the fingers, the hands

328
00:14:21,094 --> 00:14:25,031
under your toes, 
so that the toes meet

329
00:14:25,031 --> 00:14:27,233
right where the 
wrist creases are.

330
00:14:27,233 --> 00:14:29,368
And you can stand a 
little wide for more stability.

331
00:14:29,368 --> 00:14:32,238
And then wiggle your 
toes and rock front to back.

332
00:14:32,238 --> 00:14:34,407
Shake the head loose here.

333
00:14:35,508 --> 00:14:37,777
We'll be here 
for a couple breaths.

334
00:14:37,777 --> 00:14:39,979
Nice, therapeutic posture.

335
00:14:39,979 --> 00:14:41,347
Bring the breath.

336
00:14:41,347 --> 00:14:44,650
(exhaling and inhaling)

337
00:14:55,294 --> 00:14:59,866
And then slowly releasing
one hand and then the other.

338
00:14:59,866 --> 00:15:03,636
Bend the knees, 
inhale, halfway lift.

339
00:15:03,636 --> 00:15:05,571
Exhale, soften and bow.

340
00:15:05,571 --> 00:15:09,742
Keep those soft knees as 
you roll it all the way up.

341
00:15:13,079 --> 00:15:16,115
Loop the shoulders, 
lift the chest.

342
00:15:16,115 --> 00:15:18,618
Take a deep breath in.

343
00:15:18,618 --> 00:15:20,453
And a long breath out.

344
00:15:23,723 --> 00:15:26,559
Great, draw your hands 
together at your heart.

345
00:15:26,559 --> 00:15:28,861
And slowly, bring 
the feet together,

346
00:15:28,861 --> 00:15:32,398
and nice and slow, lift 
the right knee up again.

347
00:15:32,398 --> 00:15:33,699
Careful not to 
catch it right away,

348
00:15:33,699 --> 00:15:36,035
so we're working 
these muscles nice and slow,

349
00:15:36,035 --> 00:15:39,639
maybe even you lift it 
up and down a couple times.

350
00:15:39,639 --> 00:15:42,275
And then when you're ready,
we have a couple options here.

351
00:15:42,275 --> 00:15:45,478
So we can practice in Tree
again, maybe keeping the toe

352
00:15:45,478 --> 00:15:48,514
on the earth, below the knee,
or grabbing and bringing

353
00:15:48,514 --> 00:15:50,082
it above the knee.

354
00:15:50,082 --> 00:15:53,853
Or, another variation 
for today is we might

355
00:15:53,853 --> 00:15:57,056
lift the knee, cross the 
right ankle over the left.

356
00:15:57,056 --> 00:15:59,425
You can even use your hands
to lift it up a little bit.

357
00:15:59,425 --> 00:16:02,862
Keep active toes if you're
gonna practice this variation.

358
00:16:02,862 --> 00:16:05,331
And then we lift the heart.

359
00:16:05,331 --> 00:16:08,134
Squeeze everything 
into the midline.

360
00:16:08,134 --> 00:16:09,902
So really we're 
balancing the energy.

361
00:16:09,902 --> 00:16:12,104
We're using the 
balancing posture to play with

362
00:16:12,104 --> 00:16:15,474
all this sun and 
moon energy, right,

363
00:16:15,474 --> 00:16:17,176
the masculine, the feminine.

364
00:16:17,176 --> 00:16:20,446
I always talk about it 
as places where we can lift

365
00:16:20,446 --> 00:16:23,115
and places where we can ground.

366
00:16:23,115 --> 00:16:27,220
So you can stay here or 
maybe you're working in Tree.

367
00:16:27,220 --> 00:16:29,088
If you'd like to go 
a little deeper today,

368
00:16:29,088 --> 00:16:32,091
loop the shoulders, keep your
heart lifted, active toes,

369
00:16:32,091 --> 00:16:36,395
maybe you take it 
over into the forward fold.

370
00:16:36,395 --> 00:16:39,532
Whatever variation, 
you're breathing deeply.

371
00:16:39,532 --> 00:16:41,500
If you're in the Forward Fold, 
you'll want to practice

372
00:16:41,500 --> 00:16:46,372
a toe stand, you might 
lift the left heel, come down,

373
00:16:46,372 --> 00:16:49,041
keep that piece of paper
between your bum and your heel,

374
00:16:49,041 --> 00:16:50,943
so find that lift, 
and then you'll work

375
00:16:50,943 --> 00:16:53,679
to bring the 
hands together here.

376
00:16:54,647 --> 00:16:56,482
Okay, there's also 
an arm balance here.

377
00:16:56,482 --> 00:16:59,318
You can plant the palms, 
work to bring your leg

378
00:16:59,318 --> 00:17:00,753
up to a little shelf here.

379
00:17:00,753 --> 00:17:02,889
So we are working in 
all different levels,

380
00:17:02,889 --> 00:17:06,459
all different 
energy levels, that is.

381
00:17:06,459 --> 00:17:10,128
Exploring who we are 
and where we are today.

382
00:17:12,397 --> 00:17:13,799
Big hip opener here.

383
00:17:13,799 --> 00:17:15,067
Please breathe deep.

384
00:17:15,067 --> 00:17:18,570
Careful not to grip in the toes.

385
00:17:18,570 --> 00:17:21,840
And then slowly make your 
way back to Mountain Pose.

386
00:17:21,840 --> 00:17:25,778
Nice and slow, being 
mindful the whole way through.

387
00:17:25,778 --> 00:17:28,881
Then everyone, 
kick your right leg out,

388
00:17:28,881 --> 00:17:31,918
as if you're kicking your
foot into a wall, hi-yah.

389
00:17:31,918 --> 00:17:33,753
And then release, woo.

390
00:17:35,087 --> 00:17:36,155
Shake it off.

391
00:17:38,925 --> 00:17:40,155
Other side.

392
00:17:41,027 --> 00:17:43,529
So we're working in Tree Pose.

393
00:17:43,529 --> 00:17:46,666
Lift the left knee 
up couple times, engage.

394
00:17:46,666 --> 00:17:49,168
Create a full body experience.

395
00:17:50,269 --> 00:17:51,804
So again, what I mean 
by that is we're not just

396
00:17:51,804 --> 00:17:54,840
grabbing and 
hoisting and then holding,

397
00:17:54,840 --> 00:17:57,209
and praying for dear life.

398
00:17:57,209 --> 00:18:01,863
We're really 
coming to the role

399
00:18:01,863 --> 00:18:06,085
of the observer,

400
00:18:06,085 --> 00:18:07,987
observing how we get 
in and out of things,

401
00:18:07,987 --> 00:18:11,557
what needs listening, 
what needs connecting,

402
00:18:11,557 --> 00:18:13,759
what needs balancing?

403
00:18:13,759 --> 00:18:16,429
We're working in Tree Pose or
you can cross the left ankle

404
00:18:16,429 --> 00:18:17,496
over the right thigh.

405
00:18:17,496 --> 00:18:19,398
Feel free to use your hands.

406
00:18:19,398 --> 00:18:20,399
Active feet.

407
00:18:22,635 --> 00:18:23,803
Strong breath.

408
00:18:25,171 --> 00:18:29,709
And then maybe you stay there,
holding onto your focus.

409
00:18:29,709 --> 00:18:32,545
Or maybe you take 
it into a Forward Fold.

410
00:18:32,545 --> 00:18:35,147
Soft bend in that standing leg.

411
00:18:35,147 --> 00:18:36,415
Breathing deep.

412
00:18:38,918 --> 00:18:40,820
There's a lot going on here
and every side is different,

413
00:18:40,820 --> 00:18:43,589
so be present, maybe 
it's an arm balance for you.

414
00:18:43,589 --> 00:18:46,258
Maybe it's coming 
down to the toe stand,

415
00:18:46,258 --> 00:18:49,962
but whatever it is, 
nice, present, full breath.

416
00:18:49,962 --> 00:18:54,133
If your breath gets restricted,
come out, ease up.

417
00:18:55,167 --> 00:18:56,527
Be sweet.

418
00:19:06,879 --> 00:19:09,415
Then wherever you are, 
take one more big inhale in

419
00:19:09,415 --> 00:19:12,485
and use your exhale to 
connect to your standing foot

420
00:19:12,485 --> 00:19:14,453
and slowly roll back up.

421
00:19:14,453 --> 00:19:17,723
Then everyone inhale, paint
the wall with your left foot,

422
00:19:17,723 --> 00:19:18,958
paint the wall.

423
00:19:20,226 --> 00:19:23,162
And we come back to Tadasana.

424
00:19:23,162 --> 00:19:24,263
Awesome work.

425
00:19:25,297 --> 00:19:28,000
Bring the feet together, 
shake it out if you need to.

426
00:19:28,000 --> 00:19:30,569
Big inhale to lift your heart.

427
00:19:30,569 --> 00:19:33,906
Big exhale to relax 
your shoulders down.

428
00:19:36,709 --> 00:19:38,878
Inhale, reach for the sky.

429
00:19:40,680 --> 00:19:42,782
And exhale, forward fold.

430
00:19:45,785 --> 00:19:48,988
You're gonna walk your hands
out to Downward Facing Dog.

431
00:19:48,988 --> 00:19:50,790
So you just get centered on
your mat wherever you are,

432
00:19:50,790 --> 00:19:52,692
nice and soft and easy.

433
00:19:57,096 --> 00:19:59,865
And we'll from here, 
big inhale as you shift forward

434
00:19:59,865 --> 00:20:02,134
into Plank, last Plank.

435
00:20:02,134 --> 00:20:05,938
And then exhale, lower 
all the way down to the belly.

436
00:20:05,938 --> 00:20:08,641
Bring the feet together, 
legs together, squeeze.

437
00:20:08,641 --> 00:20:10,176
Interlace the fingertips behind.

438
00:20:10,176 --> 00:20:12,411
This time opposite thumb 
on top than you did before,

439
00:20:12,411 --> 00:20:13,579
so the weird one.

440
00:20:13,579 --> 00:20:16,215
Press into your 
foundation and inhale,

441
00:20:16,215 --> 00:20:18,451
draw the knuckles away, 
open the chest.

442
00:20:18,451 --> 00:20:22,621
Breathe into your belly here, 
big balloon breaths.

443
00:20:27,493 --> 00:20:30,796
And then here we go, chest
lifts back, throat lifts back,

444
00:20:30,796 --> 00:20:34,300
and then maybe 
send your gaze forward.

445
00:20:34,300 --> 00:20:36,335
And release everything.

446
00:20:36,335 --> 00:20:39,739
Awesome, you're gonna 
turn to rest on your right ear.

447
00:20:39,739 --> 00:20:41,874
Let your hands release 
and then let your big toes

448
00:20:41,874 --> 00:20:44,610
come together and your 
heels splay out left to right.

449
00:20:44,610 --> 00:20:45,845
Relax your shoulders.

450
00:20:45,845 --> 00:20:47,279
Should feel good here.

451
00:20:47,279 --> 00:20:50,149
You can even shake the 
hips a little side to side

452
00:20:50,149 --> 00:20:51,550
if it feels good.

453
00:20:52,485 --> 00:20:53,752
Start to relax.

454
00:20:56,021 --> 00:20:57,289
Shake the hips.

455
00:21:00,593 --> 00:21:01,718
Wonderful.

456
00:21:03,562 --> 00:21:07,466
Then turn onto your left ear,
even it out, shake the hips.

457
00:21:07,466 --> 00:21:10,402
Listen to the 
sound of your breath.

458
00:21:14,273 --> 00:21:18,110
Wonderful, slide the hands back
up underneath the shoulders.

459
00:21:18,110 --> 00:21:20,446
Bring the head back to center.

460
00:21:20,446 --> 00:21:24,358
We'll come up 
through tabletop position.

461
00:21:25,818 --> 00:21:29,188
And then swing the legs around.

462
00:21:29,188 --> 00:21:31,190
Send both legs out long.

463
00:21:36,762 --> 00:21:39,265
Heels as wide as your yoga mat.

464
00:21:39,265 --> 00:21:40,966
When you're ready, 
sit up nice and tall.

465
00:21:40,966 --> 00:21:45,204
So for a lot of people just
sitting up tall here is active.

466
00:21:45,204 --> 00:21:47,973
If you need more, 
lift the heels.

467
00:21:49,175 --> 00:21:53,512
And if you need more, press
into the palms, lift your bum.

468
00:21:53,512 --> 00:21:56,248
It's helpful to 
have blocks here.

469
00:21:57,483 --> 00:21:58,884
Maybe you do 
that a couple times.

470
00:21:58,884 --> 00:22:02,821
Maybe you're just 
working with the breath here.

471
00:22:07,726 --> 00:22:12,031
Wonderful, then draw the
left heel in, Janu Sirsasana.

472
00:22:12,031 --> 00:22:16,268
We'll send our center to 
look past the right toes,

473
00:22:16,268 --> 00:22:18,103
so I'll shift my 
weight here a little bit.

474
00:22:18,103 --> 00:22:19,171
So you pull the 
right hip crease back,

475
00:22:19,171 --> 00:22:21,207
so you're 
facing your right toes.

476
00:22:21,207 --> 00:22:23,576
Then inhale, reach for the sky.

477
00:22:23,576 --> 00:22:26,078
And exhale, think up and over.

478
00:22:26,078 --> 00:22:28,647
Fold, you can grab the 
outer edge of your foot.

479
00:22:28,647 --> 00:22:30,216
You can grab your shin.

480
00:22:30,216 --> 00:22:32,384
Use your hands 
to frame the ankle.

481
00:22:32,384 --> 00:22:33,485
Breathe here.

482
00:22:34,954 --> 00:22:36,373
Active toes.

483
00:22:44,296 --> 00:22:47,199
Then stay here, 
carefully bring your right elbow

484
00:22:47,199 --> 00:22:50,669
or your right arm to 
the inseam of your leg.

485
00:22:50,669 --> 00:22:52,972
Sometimes it's nice 
to lift the earth up

486
00:22:52,972 --> 00:22:56,008
with a block here, but 
for the Yoga Revolution,

487
00:22:56,008 --> 00:22:57,977
I've decided to 
not use the blocks

488
00:22:57,977 --> 00:23:00,946
since not everyone has them,
so we can just work here.

489
00:23:00,946 --> 00:23:03,148
So if you're feeling 
like it's a bit tough,

490
00:23:03,148 --> 00:23:04,583
you can bring 
the elbow to the foot

491
00:23:04,583 --> 00:23:06,552
even as a little lift.

492
00:23:06,552 --> 00:23:07,566
And we're gonna open up,

493
00:23:07,566 --> 00:23:11,156
left fingertips up 
towards the sky.

494
00:23:11,156 --> 00:23:13,125
Find that maybe here.

495
00:23:13,125 --> 00:23:15,394
And you might just stay here
feeling big, grand stretch

496
00:23:15,394 --> 00:23:17,663
in the left side body, 
open through the heart.

497
00:23:17,663 --> 00:23:19,932
Or you might 
take it up and over.

498
00:23:19,932 --> 00:23:22,301
And you might even be 
able to grab your foot one day,

499
00:23:22,301 --> 00:23:24,637
especially with that 
block and breathe here.

500
00:23:24,637 --> 00:23:26,372
So just check it out, 
one more breath

501
00:23:26,372 --> 00:23:28,718
or two here, exploring.

502
00:23:32,211 --> 00:23:35,114
And then release, 
come back to center,

503
00:23:35,114 --> 00:23:37,583
and we'll switch the legs out.

504
00:23:37,583 --> 00:23:38,851
So drawlll.

505
00:23:38,851 --> 00:23:41,120
Whoa, talk about a drawl.

506
00:23:41,120 --> 00:23:42,721
Draw the right heel in.

507
00:23:42,721 --> 00:23:44,947
Extend the left leg out long.

508
00:23:44,947 --> 00:23:49,261
And then shift your weight so
you're facing your left toes.

509
00:23:49,261 --> 00:23:50,529
And take a deep breath in.

510
00:23:50,529 --> 00:23:52,031
Reach for the sky.

511
00:23:53,008 --> 00:23:57,369
Move with your breath, think
up and over as you exhale.

512
00:23:57,369 --> 00:23:58,973
Play here.

513
00:23:59,505 --> 00:24:00,572
Stay present.

514
00:24:06,512 --> 00:24:10,082
Top of the right 
thighbone is melting down.

515
00:24:11,984 --> 00:24:14,019
Top of the left 
thighbone's melting down.

516
00:24:14,019 --> 00:24:15,654
(laughs)

517
00:24:15,654 --> 00:24:17,823
Take one more breath here.

518
00:24:19,892 --> 00:24:22,428
Then shift your left 
elbow towards the inseam.

519
00:24:22,428 --> 00:24:24,163
You might even 
lift it up onto the foot

520
00:24:24,163 --> 00:24:26,231
or maybe on the thigh.

521
00:24:26,231 --> 00:24:27,566
If you have a block, 
you can grab it

522
00:24:27,566 --> 00:24:29,101
and put it underneath.

523
00:24:29,101 --> 00:24:31,270
Then here we go, 
inhale, opening up,

524
00:24:31,270 --> 00:24:33,339
right fingertips 
towards the sky.

525
00:24:33,339 --> 00:24:35,708
You might just stay 
here using that inhale

526
00:24:35,708 --> 00:24:38,043
to find buoyancy, expansion.

527
00:24:39,878 --> 00:24:44,049
And you might take it 
all the way up and overhead.

528
00:24:46,285 --> 00:24:49,221
Spiral your 
heart towards the sky.

529
00:24:49,221 --> 00:24:50,923
Pull your right thumb back.

530
00:24:50,923 --> 00:24:52,524
Inhale.

531
00:24:52,524 --> 00:24:53,726
Big stretch, be mindful.

532
00:24:53,726 --> 00:24:57,529
As you exhale, 
release all the way back down.

533
00:24:57,529 --> 00:24:58,630
Awesome work.

534
00:24:58,630 --> 00:25:01,967
Bring both feet 
together, heels together.

535
00:25:01,967 --> 00:25:03,001
Grab the ankles.

536
00:25:03,001 --> 00:25:05,604
Open the feet like a 
book here and then inhale,

537
00:25:05,604 --> 00:25:08,307
hug the heels in as 
close as they can get

538
00:25:08,307 --> 00:25:12,311
without you finding 
curvature in the spine.

539
00:25:12,311 --> 00:25:13,712
So may not be that close.

540
00:25:13,712 --> 00:25:15,180
May be far out.

541
00:25:15,180 --> 00:25:16,482
Far out, dude.

542
00:25:16,482 --> 00:25:17,316
Inhale.

543
00:25:18,384 --> 00:25:20,037
And exhale.

544
00:25:20,953 --> 00:25:23,989
Big inhale, lift 
your chest even more.

545
00:25:23,989 --> 00:25:25,224
And big exhale.

546
00:25:26,125 --> 00:25:29,895
One more time, lift 
your heart even more.

547
00:25:29,895 --> 00:25:32,931
Ground down 
through the tops of thighs.

548
00:25:32,931 --> 00:25:34,500
And then we'll release.

549
00:25:34,500 --> 00:25:35,501
Awesome work.

550
00:25:35,501 --> 00:25:37,636
Come onto your back.

551
00:25:37,636 --> 00:25:42,274
Windshield wiper the knees
back and forth a little bit,

552
00:25:42,274 --> 00:25:45,043
side-to-side, and then
we're gonna move into

553
00:25:45,043 --> 00:25:47,913
a reclined twist, 
and it's your choice

554
00:25:47,913 --> 00:25:51,116
if you want it to 
be heavy and still

555
00:25:51,116 --> 00:25:52,985
or if you want 
it to find movement.

556
00:25:52,985 --> 00:25:54,953
So you'll lift the knees 
up and you'll either pause

557
00:25:54,953 --> 00:25:56,155
to one side and then the other,

558
00:25:56,155 --> 00:26:00,325
or you'll keep rocking 
back and forth, back and forth.

559
00:26:11,837 --> 00:26:13,806
And come back to center.

560
00:26:13,806 --> 00:26:16,375
Extend the legs out long.

561
00:26:16,375 --> 00:26:17,242
Tuck the chin.

562
00:26:17,242 --> 00:26:20,512
Lengthen through 
the back of the neck.

563
00:26:20,512 --> 00:26:24,450
And bring your arms 
gently to rest at your side.

564
00:26:24,450 --> 00:26:25,951
Get situated here.

565
00:26:27,252 --> 00:26:28,754
Maybe snuggle 
the shoulder blades

566
00:26:28,754 --> 00:26:30,989
underneath your heart space.

567
00:26:30,989 --> 00:26:33,492
Soften through the 
fingertips and toes.

568
00:26:33,492 --> 00:26:35,994
Take a deep breath in.

569
00:26:35,994 --> 00:26:38,764
And exhale out 
through the mouth.

570
00:26:40,032 --> 00:26:42,034
Inhale, lots of love in.

571
00:26:44,036 --> 00:26:46,138
Exhale, lots of love out.

572
00:26:48,440 --> 00:26:50,275
Thank you so much 
for sharing your time

573
00:26:50,275 --> 00:26:51,810
and your energy with me.

574
00:26:51,810 --> 00:26:53,846
We are killin' it together.

575
00:26:53,846 --> 00:26:56,281
So wonderful to be on 
this journey with you.

576
00:26:56,281 --> 00:26:57,316
I'll see you tomorrow.

577
00:26:57,316 --> 00:26:59,151
Great work today.

578
00:26:59,151 --> 00:26:59,985
Namaste.

579
00:27:00,886 --> 00:27:05,023
(lively orchestral music)