1
00:00:00,534 --> 00:00:03,237
- Hey everyone, welcome to
your 31 Day Yoga Revolution.

2
00:00:03,237 --> 00:00:06,673
It's Day 19, and today 
we have a light practice,

3
00:00:06,673 --> 00:00:09,510
which is surprisingly a 
very strengthening practice,

4
00:00:09,510 --> 00:00:11,345
but I'm really 
excited about this approach,

5
00:00:11,345 --> 00:00:14,281
because to me this is 
really a great example

6
00:00:14,281 --> 00:00:16,450
of find what feels good yoga.

7
00:00:16,450 --> 00:00:19,586
So hop into something 
comfy and let's get started.

8
00:00:19,586 --> 00:00:23,090
(lively orchestral music)

9
00:00:28,428 --> 00:00:29,663
Alrighty, my friends.

10
00:00:29,663 --> 00:00:32,366
Let's begin in a 
nice, comfortable seat.

11
00:00:32,366 --> 00:00:34,368
We're gonna bring 
the hands to the heart,

12
00:00:34,368 --> 00:00:36,537
but go ahead and 
place your palms flat

13
00:00:36,537 --> 00:00:38,205
right on your chest.

14
00:00:40,274 --> 00:00:41,108
Day 19.

15
00:00:46,280 --> 00:00:50,317
As you get settled 
in here, start to listen

16
00:00:50,317 --> 00:00:52,653
to the sound of your breath.

17
00:00:53,854 --> 00:00:55,989
And today I'd like to invite you

18
00:00:55,989 --> 00:01:00,438
to tap into a little 
inner smile if you will.

19
00:01:04,096 --> 00:01:07,601
Now this will feel 
different for everyone.

20
00:01:09,803 --> 00:01:13,373
Perhaps it's a little 
bit of a smile literally.

21
00:01:13,373 --> 00:01:15,876
Perhaps you just close 
your eyes and feel your hands

22
00:01:15,876 --> 00:01:17,678
on your heart and 
as you start to listen

23
00:01:17,678 --> 00:01:20,981
to the sound of your 
breath, you just drop in

24
00:01:20,981 --> 00:01:23,450
to the present 
moment in a new way,

25
00:01:23,450 --> 00:01:25,118
in a delightful way.

26
00:01:32,559 --> 00:01:34,828
Perhaps it's just 
a decision you make

27
00:01:34,828 --> 00:01:37,297
to stick with this journey.

28
00:01:37,297 --> 00:01:41,802
You've come so far, Day 19, 
so proud and so honored

29
00:01:41,802 --> 00:01:44,738
to be on this 
exploration with you.

30
00:01:45,973 --> 00:01:49,042
So yeah, whatever 
it means to you today

31
00:01:49,042 --> 00:01:52,631
as we tap into

32
00:01:52,631 --> 00:01:54,681
our own inner guiding light.

33
00:01:54,681 --> 00:01:57,751
See if you can 
find that inner smile.

34
00:02:01,922 --> 00:02:03,323
Feel your breath.

35
00:02:07,661 --> 00:02:09,395
Relax your shoulders.

36
00:02:13,266 --> 00:02:15,135
And I'll tell you what, 
never underestimate

37
00:02:15,135 --> 00:02:16,403
the power of the inner smile.

38
00:02:16,403 --> 00:02:20,574
I use it a lot in my practice,
both on and off the mat.

39
00:02:21,541 --> 00:02:23,710
I'll talk more about that
later, but whatever it means

40
00:02:23,710 --> 00:02:26,546
to you, tap into 
that inner smile,

41
00:02:28,382 --> 00:02:30,517
then let's take a 
deep breath in together,

42
00:02:30,517 --> 00:02:32,419
here we go, big inhale.

43
00:02:34,154 --> 00:02:36,423
And as you exhale, 
release the hands,

44
00:02:36,423 --> 00:02:38,425
place them on the knees.

45
00:02:38,425 --> 00:02:40,360
Head over heart, 
heart over pelvis.

46
00:02:40,360 --> 00:02:42,129
See if you can hold 
onto that inner smile.

47
00:02:42,129 --> 00:02:43,830
Again, whatever 
that means to you.

48
00:02:43,830 --> 00:02:45,632
It's making me 
smile thinking about it.

49
00:02:45,632 --> 00:02:48,235
It's just a little bit of joy.

50
00:02:48,235 --> 00:02:50,203
And, when you're 
ready, we'll inhale,

51
00:02:50,203 --> 00:02:53,640
press the palms into the 
legs, drop the shoulders,

52
00:02:53,640 --> 00:02:55,208
and open the chest.

53
00:02:56,143 --> 00:02:58,712
Open your heart to the sky,
lift up through the sternum,

54
00:02:58,712 --> 00:03:02,816
and then exhale, 
rounding through, chin to chest.

55
00:03:04,551 --> 00:03:06,453
Feel a nice 
stretch in the back body,

56
00:03:06,453 --> 00:03:08,221
in the back of the neck.

57
00:03:08,221 --> 00:03:11,158
The shoulders round forward.

58
00:03:11,158 --> 00:03:12,759
And now we're 
gonna move in a circle,

59
00:03:12,759 --> 00:03:16,530
so inhale, complete the 
action of lifting your heart

60
00:03:16,530 --> 00:03:18,331
just like you did before, 
but we're gonna inhale,

61
00:03:18,331 --> 00:03:21,234
move in a circle one way, 
any way, it doesn't matter.

62
00:03:21,234 --> 00:03:22,202
Lift your heart.

63
00:03:22,202 --> 00:03:24,271
Come up through 
that lifting point

64
00:03:24,271 --> 00:03:27,808
and then exhale, round through,
so action of Cat-Cow here,

65
00:03:27,808 --> 00:03:30,243
but we're moving in a circle.

66
00:03:31,711 --> 00:03:35,282
Then see if you can sync 
up with your breath, huh?

67
00:03:35,282 --> 00:03:38,585
Inhale as you come 
forward perhaps, lift.

68
00:03:38,585 --> 00:03:41,254
And exhale as you round through.

69
00:03:43,156 --> 00:03:44,925
Then keep it 
going with your breath.

70
00:03:44,925 --> 00:03:46,927
See if you can keep 
your bum on the ground,

71
00:03:46,927 --> 00:03:49,663
your sits bones on the ground.

72
00:03:49,663 --> 00:03:54,697
Ooh yeah, so we start to 
warm up through the hips.

73
00:03:54,697 --> 00:03:57,104
Connecting to the 
energetic body here

74
00:03:57,104 --> 00:04:01,513
as you breathe and 
move, move and breathe.

75
00:04:03,977 --> 00:04:05,745
Then reverse your circle.

76
00:04:05,745 --> 00:04:07,681
And really, this 
time now let's try to move

77
00:04:07,681 --> 00:04:10,183
really from our center, 
so you can imagine

78
00:04:10,183 --> 00:04:12,886
your belly button or your 
navel drawing a big circle.

79
00:04:12,886 --> 00:04:15,222
I like the image of those
old-fashioned coffee grinders,

80
00:04:15,222 --> 00:04:16,456
those are still so cool.

81
00:04:16,456 --> 00:04:19,024
All the youngins watching
will be like, "What's that?"

82
00:04:19,024 --> 00:04:22,429
And so really 
getting into those

83
00:04:24,636 --> 00:04:26,366
muscles,

84
00:04:26,366 --> 00:04:30,370
imagining this is a 
sweet, sweet massage

85
00:04:30,370 --> 00:04:33,673
for your internal 
organs, because it is.

86
00:04:33,673 --> 00:04:35,876
And then remembering, 
ah yes, let's start moving

87
00:04:35,876 --> 00:04:37,644
with the breath here.

88
00:04:37,644 --> 00:04:39,379
Also get a little 
butt massage here.

89
00:04:39,379 --> 00:04:42,349
So, take it or leave it.

90
00:04:45,485 --> 00:04:46,620
Alright, do a couple more,

91
00:04:46,620 --> 00:04:49,523
maybe get a little 
freaky on these last few,

92
00:04:49,523 --> 00:04:52,926
checking in with 
the shoulders,

93
00:04:53,776 --> 00:04:55,539
the neck.

94
00:04:57,664 --> 00:04:58,565
Yeah!

95
00:04:58,565 --> 00:05:00,534
And then come back up to center.

96
00:05:00,534 --> 00:05:03,203
It's so simple, a little goes
a long way in my opinion.

97
00:05:03,203 --> 00:05:06,273
I feel great, okay, 
just after that little bit.

98
00:05:06,273 --> 00:05:07,741
Alright, fingertips 
come to your sides.

99
00:05:07,741 --> 00:05:09,342
Lift up from the armpit chest.

100
00:05:09,342 --> 00:05:10,844
In fact, take your thumbs 
to your armpits really fast

101
00:05:10,844 --> 00:05:11,978
and give yourself a lift.

102
00:05:11,978 --> 00:05:14,347
We're gonna use this 
today, this length through

103
00:05:14,347 --> 00:05:16,983
the side body that we've been
cultivating on our journey,

104
00:05:16,983 --> 00:05:19,452
but also lifting 
through the front,

105
00:05:19,452 --> 00:05:21,855
grounding through the back, 
breathing into all four

106
00:05:21,855 --> 00:05:23,256
sides of the torso.

107
00:05:23,256 --> 00:05:24,858
Fingertips are gonna come down.

108
00:05:24,858 --> 00:05:26,993
Inhale, lift and lengthen.

109
00:05:26,993 --> 00:05:31,565
And exhale, any side we're
gonna tilt to really reaching

110
00:05:31,565 --> 00:05:34,067
and really thinking 
about opening the chest,

111
00:05:34,067 --> 00:05:35,468
think Cobra here.

112
00:05:36,536 --> 00:05:38,505
Beautiful, then draw 
your chin to your chest,

113
00:05:38,505 --> 00:05:42,475
sweep through center, 
rounding through the spine.

114
00:05:42,475 --> 00:05:44,377
Think about Cat Pose here.

115
00:05:44,377 --> 00:05:46,746
And then keep going 
on to the other side,

116
00:05:46,746 --> 00:05:48,982
and then you'll 
just continue this motion

117
00:05:48,982 --> 00:05:52,799
in your own time, 
warming up the back body.

118
00:05:52,799 --> 00:05:55,135
Continuing to sync 
up with your breath.

119
00:05:55,135 --> 00:05:58,358
And so rather than hitting
the pose of side body stretch,

120
00:05:58,358 --> 00:06:01,194
try to create a full 
body experience even here.

121
00:06:01,194 --> 00:06:05,765
Stay awake through your 
feet, heavy in the hips.

122
00:06:05,765 --> 00:06:08,868
Lots of awareness in 
the head and neck here.

123
00:06:08,868 --> 00:06:11,338
And we'll just keep going a
couple times back and forth.

124
00:06:11,338 --> 00:06:15,809
See if you can create a 
lightness in the upper body.

125
00:06:15,809 --> 00:06:18,178
And then we have the 
steadiness, the heaviness

126
00:06:18,178 --> 00:06:21,181
of the lower body 
here in Sukhasana.

127
00:06:23,116 --> 00:06:24,517
Soften your gaze.

128
00:06:24,517 --> 00:06:26,353
If you like, close your eyes.

129
00:06:26,353 --> 00:06:27,821
We'll just do a 
couple more here,

130
00:06:27,821 --> 00:06:29,723
warming up the body.

131
00:06:29,723 --> 00:06:32,025
This is really great if 
you sit in a chair a lot

132
00:06:32,025 --> 00:06:34,861
or if you are in the car a lot.

133
00:06:34,861 --> 00:06:36,196
This is fabulous.

134
00:06:36,196 --> 00:06:37,964
Alright, even it out.

135
00:06:39,599 --> 00:06:42,269
Hold on to that inner smile.

136
00:06:42,269 --> 00:06:44,404
And the next time 
you come through center,

137
00:06:44,404 --> 00:06:47,440
tuck the chin into 
the chest and roll it up.

138
00:06:47,440 --> 00:06:50,777
Hands come back to the 
heart space, palms flat.

139
00:06:50,777 --> 00:06:54,462
Just feel where are you today?

140
00:07:03,156 --> 00:07:07,294
And then tap into that inner
smile, take a deep breath in.

141
00:07:07,294 --> 00:07:09,129
And then exhale, 
let's come forward

142
00:07:09,129 --> 00:07:11,364
all the way onto all fours.

143
00:07:13,767 --> 00:07:16,469
Knees are gonna come 
as wide as your yoga mat.

144
00:07:16,469 --> 00:07:18,204
Feet together.

145
00:07:18,204 --> 00:07:19,839
Then walk the hands 
out so they're a little bit

146
00:07:19,839 --> 00:07:22,842
in front of the shoulders today,

147
00:07:22,842 --> 00:07:25,078
and then we're 
gonna start to twist here,

148
00:07:25,078 --> 00:07:26,980
so we'll inhale, 
send the right fingertips

149
00:07:26,980 --> 00:07:28,948
up towards the sky, 
open the chest.

150
00:07:28,948 --> 00:07:32,585
Then exhale, right fingertips
in and underneath the bridge

151
00:07:32,585 --> 00:07:33,987
of the left arm.

152
00:07:33,987 --> 00:07:38,692
Big inhale as you press 
into your foundation, open.

153
00:07:38,692 --> 00:07:41,695
And exhale, coming through.

154
00:07:41,695 --> 00:07:43,530
And then the same thing 
here, as you start to sync

155
00:07:43,530 --> 00:07:47,734
up with your breath again, 
can you find a lightness

156
00:07:47,734 --> 00:07:51,271
in the upper body, this 
mobility, as you breathe

157
00:07:51,271 --> 00:07:53,306
into all four sides of the torso

158
00:07:53,306 --> 00:07:57,210
while still maintaining 
a stability or a heaviness

159
00:07:57,210 --> 00:08:00,780
in the legs, 
in the tops of the feet?

160
00:08:00,780 --> 00:08:04,117
Think about it as 
one continuous motion,

161
00:08:05,018 --> 00:08:07,020
cultivating a lightness.

162
00:08:10,457 --> 00:08:12,892
Beautiful, we'll do one more.

163
00:08:14,761 --> 00:08:18,365
Big inhale to reach 
the right fingertips up

164
00:08:18,365 --> 00:08:20,800
and then exhale 
to switch, gorgeous.

165
00:08:20,800 --> 00:08:22,202
Right hand comes down.

166
00:08:22,202 --> 00:08:25,171
Big inhale to open the left
fingertips up towards the sky.

167
00:08:25,171 --> 00:08:27,474
Feel that stretch 
in the upper body.

168
00:08:27,474 --> 00:08:29,242
Big breath in here.

169
00:08:29,242 --> 00:08:30,977
And then exhale, 
rounding through,

170
00:08:30,977 --> 00:08:34,179
keep pressing into 
the tops of the feet.

171
00:08:34,179 --> 00:08:36,549
If you're tired today or 
feeling heavy, no worries,

172
00:08:36,549 --> 00:08:38,618
this is the practice for you.

173
00:08:38,618 --> 00:08:40,953
Just let it unfold, it's 
not gonna happen right away,

174
00:08:40,953 --> 00:08:42,722
boom, immediate lightness.

175
00:08:42,722 --> 00:08:45,091
Just see if you 
can go on a journey

176
00:08:45,091 --> 00:08:48,261
and then I find that 
usually if you're just present,

177
00:08:48,261 --> 00:08:51,865
you'll be surprised 
with how fast the body goes,

178
00:08:51,865 --> 00:08:54,033
"Mm, okay, let's do this."

179
00:08:58,138 --> 00:09:00,540
So use your inhale to expand.

180
00:09:01,808 --> 00:09:03,777
Then use your 
exhale to draw the muscles

181
00:09:03,777 --> 00:09:05,945
of the belly in and twist.

182
00:09:13,720 --> 00:09:17,323
Alright and do one more, 
big inhale, expand.

183
00:09:17,323 --> 00:09:19,259
Press into the tops of the feet.

184
00:09:19,259 --> 00:09:22,061
And exhale, hands to the earth.

185
00:09:22,061 --> 00:09:24,164
Great, walk the knees in.

186
00:09:24,164 --> 00:09:25,398
We'll come to Downward Dog.

187
00:09:25,398 --> 00:09:26,866
Take your time.

188
00:09:26,866 --> 00:09:30,941
My legs are a bit sore, 
so perhaps yours are as well.

189
00:09:30,941 --> 00:09:33,740
Take your time 
and right away today,

190
00:09:33,740 --> 00:09:37,043
so we practice being still, 
kind of being present

191
00:09:37,043 --> 00:09:39,813
in the hold, today 
we're going to take our dog

192
00:09:39,813 --> 00:09:43,116
for a walk, but not just in
the feet, in the hands too.

193
00:09:43,116 --> 00:09:45,452
So see if you 
can find a lightness,

194
00:09:45,452 --> 00:09:48,021
and we're just gonna 
let go of this shape here.

195
00:09:48,021 --> 00:09:48,888
You can peek at the video.

196
00:09:48,888 --> 00:09:50,824
We're gonna let 
go of this shape here

197
00:09:50,824 --> 00:09:54,227
for a little bit and 
use that as a starting point

198
00:09:54,227 --> 00:09:58,398
to find light movement, more

199
00:09:59,408 --> 00:10:01,566
developmental movement today.

200
00:10:02,735 --> 00:10:05,038
So for some this'll 
be a breath of fresh air,

201
00:10:05,038 --> 00:10:08,108
for others, a little 
bit difficult depending on

202
00:10:08,108 --> 00:10:12,278
just your personality, and
so I just invite everyone to,

203
00:10:13,146 --> 00:10:16,115
don't decide where 
it ends, play with me.

204
00:10:16,115 --> 00:10:20,820
I'm gonna get you feelin'
happy and light on your feet,

205
00:10:20,820 --> 00:10:23,823
providing the tools for you
to access this light energy

206
00:10:23,823 --> 00:10:27,947
when things are dark, grim.

207
00:10:29,963 --> 00:10:31,498
And then you're 
gonna take the same energy

208
00:10:31,498 --> 00:10:33,800
and walk it all the way 
up to your Forward Fold.

209
00:10:33,800 --> 00:10:36,436
So no stiffness, 
no hopping, no floating,

210
00:10:36,436 --> 00:10:38,872
give it a little exploration.

211
00:10:40,607 --> 00:10:42,175
Walkin' on a trail.

212
00:10:43,476 --> 00:10:45,812
Walkin' on the trail of light.

213
00:10:45,812 --> 00:10:47,046
(laughs)

214
00:10:47,046 --> 00:10:48,114
Forward Fold.

215
00:10:49,482 --> 00:10:53,052
Same thing here, 
this isn't a contest to hit

216
00:10:53,052 --> 00:10:57,423
the peanut butter and jelly,
belly to the thighs today,

217
00:10:57,423 --> 00:11:00,393
or any day for that 
matter in this space,

218
00:11:00,393 --> 00:11:03,696
but so create a 
softness, a lightness.

219
00:11:03,696 --> 00:11:07,594
You can continue to 
move the feet if you like.

220
00:11:07,594 --> 00:11:09,736
If your hamstrings 
are a little bit sore

221
00:11:09,736 --> 00:11:11,304
from all the awesome 
work you've done,

222
00:11:11,304 --> 00:11:14,440
maybe bend the knees generously.

223
00:11:14,440 --> 00:11:16,809
Shake the head a little loose.

224
00:11:16,809 --> 00:11:19,712
And we're starting 
to break free the chains

225
00:11:19,712 --> 00:11:21,781
that sometimes we 
put ourselves in, right,

226
00:11:21,781 --> 00:11:23,316
find a little light.

227
00:11:23,316 --> 00:11:27,487
Shine a little light in the
dark places as I like to say,

228
00:11:28,421 --> 00:11:31,724
and continue to 
deepen your breath.

229
00:11:31,724 --> 00:11:34,727
Cultivate nice, 
conscious breathing.

230
00:11:37,397 --> 00:11:41,134
Alrighty roo, here 
we go, a halfway lift.

231
00:11:41,134 --> 00:11:43,970
Light as a feather we 
inhale, lift the heart.

232
00:11:43,970 --> 00:11:45,471
You're gonna use 
the fingertips, the arms

233
00:11:45,471 --> 00:11:48,841
to accentuate this 
action today, so they open up,

234
00:11:48,841 --> 00:11:50,543
so we're not coming to 
airplane arms or stiff.

235
00:11:50,543 --> 00:11:52,712
Find a lightness, 
just hang with me,

236
00:11:52,712 --> 00:11:56,182
and then exhale 
to soften and bow.

237
00:11:56,182 --> 00:11:59,185
One more time, 
inhale, halfway lift.

238
00:12:00,353 --> 00:12:02,889
Exhale, soften and bow.

239
00:12:02,889 --> 00:12:04,457
Great, there's more 
where that came from,

240
00:12:04,457 --> 00:12:06,326
but for now, tuck 
the chin into the chest,

241
00:12:06,326 --> 00:12:10,496
ground through your feet, and
slowly roll up to Mountain.

242
00:12:18,404 --> 00:12:21,841
Actively ground 
your feet into the earth.

243
00:12:23,076 --> 00:12:24,744
And stand up nice and tall.

244
00:12:24,744 --> 00:12:28,181
Life is good, 
tap into that inner smile here.

245
00:12:28,181 --> 00:12:29,349
Just do it.

246
00:12:29,349 --> 00:12:31,017
See what happens.

247
00:12:31,017 --> 00:12:32,852
And then you get to 
decide what feels good.

248
00:12:32,852 --> 00:12:35,321
Palms inward, outward.

249
00:12:35,321 --> 00:12:36,689
Hands at the heart.

250
00:12:36,689 --> 00:12:39,359
We're gonna take a 
couple of breaths here.

251
00:12:39,359 --> 00:12:43,930
Maybe you tap into an 
audible breath, Ujjayi.

252
00:12:43,930 --> 00:12:46,466
Maybe you imagine again, 
thumbs at the armpit chest

253
00:12:46,466 --> 00:12:50,603
lifting you up, so really
finding this lightness of being

254
00:12:51,904 --> 00:12:54,507
in all four sides of the torso.

255
00:12:55,541 --> 00:12:57,710
Grounded through the feet.

256
00:12:59,579 --> 00:13:02,115
Couple nice, 
active breaths here.

257
00:13:02,115 --> 00:13:05,451
(exhaling and inhaling)

258
00:13:08,121 --> 00:13:12,525
The power of the breath, 
man, to shift a mood,

259
00:13:12,525 --> 00:13:15,895
a recognition of 
something that's not great,

260
00:13:15,895 --> 00:13:18,698
ugly, dark, 
something you don't understand.

261
00:13:18,698 --> 00:13:20,466
Tap into that breath.

262
00:13:22,068 --> 00:13:26,139
It's free and it's 
always available to you.

263
00:13:26,139 --> 00:13:29,510
At least while 
you're still alive.

264
00:13:31,207 --> 00:13:34,881
Alright, big inhale 
to reach the arms up.

265
00:13:35,939 --> 00:13:38,885
No rush, light as a 
feather as you rain it down,

266
00:13:38,885 --> 00:13:41,754
so a cascading perhaps today,

267
00:13:41,754 --> 00:13:43,690
to take out all 
the hard edges today.

268
00:13:43,690 --> 00:13:47,160
Inhale, light, play with the
arms, lifts you up halfway,

269
00:13:47,160 --> 00:13:49,395
so we're still 
coming to this length here,

270
00:13:49,395 --> 00:13:51,364
but playing with 
a different flavor.

271
00:13:51,364 --> 00:13:53,833
And then exhale to 
soften and release.

272
00:13:53,833 --> 00:13:55,668
Inhale, reach for the sky.

273
00:13:55,668 --> 00:13:57,470
Root to rise here.

274
00:13:57,470 --> 00:14:01,374
Maybe lift the toes, 
feel your legs, activate.

275
00:14:01,374 --> 00:14:05,812
And then exhale, hands to
heart, lengthen tailbone down.

276
00:14:05,812 --> 00:14:10,650
Big inhale, soft knees as
you reach up towards the sky.

277
00:14:10,650 --> 00:14:12,977
Exhale, cascading down.

278
00:14:14,320 --> 00:14:16,022
Big inhale lifts you up halfway.

279
00:14:16,022 --> 00:14:18,424
Maybe imagine you're 
moving through water today.

280
00:14:18,424 --> 00:14:21,394
And then exhale, soften and bow.

281
00:14:21,394 --> 00:14:22,328
That's the ticket.

282
00:14:22,328 --> 00:14:26,666
Inhale, root to rise, big, reach
for the sky, soft and easy.

283
00:14:26,666 --> 00:14:29,836
And then exhale, hands to heart.

284
00:14:29,836 --> 00:14:31,137
Soft knees here.

285
00:14:31,137 --> 00:14:32,572
Inhale, reach for the sky.

286
00:14:32,572 --> 00:14:33,740
Take up space.

287
00:14:35,108 --> 00:14:36,876
Exhale, rain it down.

288
00:14:37,977 --> 00:14:39,412
Inhale, halfway lift.

289
00:14:39,412 --> 00:14:41,748
Find something new.

290
00:14:41,748 --> 00:14:43,950
And exhale, Forward Fold.

291
00:14:43,950 --> 00:14:46,786
Fabulous, this time 
walk the feet together.

292
00:14:46,786 --> 00:14:49,956
And we'll slide the 
right foot back today.

293
00:14:49,956 --> 00:14:51,624
Inhale, open the chest.

294
00:14:51,624 --> 00:14:55,461
Back knee can be lowered 
or lifted, yogi's choice.

295
00:14:55,461 --> 00:14:58,564
And then exhale, 
slowly plant the palms,

296
00:14:58,564 --> 00:15:00,299
step the left toes back, 
but see if you can keep

297
00:15:00,299 --> 00:15:02,535
a lightness in the torso, 
so we're not crashing

298
00:15:02,535 --> 00:15:06,773
into our joints here, but
lifting up, you have the power,

299
00:15:06,773 --> 00:15:08,741
and it's not 
just muscle strength.

300
00:15:08,741 --> 00:15:10,076
It's about awareness.

301
00:15:10,076 --> 00:15:11,177
It's about energy.

302
00:15:11,177 --> 00:15:13,412
And then see if you can find
a softness in your plank here

303
00:15:13,412 --> 00:15:15,515
as you lift up 
between your shoulder blades.

304
00:15:15,515 --> 00:15:18,151
So if you're collapsed between
your shoulder blades here,

305
00:15:18,151 --> 00:15:21,487
lift your heart up, 
let your heart be light.

306
00:15:21,487 --> 00:15:24,123
Oh my God (laughs), amazing.

307
00:15:24,123 --> 00:15:25,658
Sorry, okay.

308
00:15:25,658 --> 00:15:27,393
One more breath here.

309
00:15:27,393 --> 00:15:28,995
Let your heart be light.

310
00:15:28,995 --> 00:15:30,530
Love it.

311
00:15:30,530 --> 00:15:32,498
Lower all the way to 
the belly with control.

312
00:15:32,498 --> 00:15:35,101
Feel free to lower the knees.

313
00:15:35,101 --> 00:15:39,205
Then here we go, slide the
hands in line with your ribs,

314
00:15:39,205 --> 00:15:40,773
so a little bit further 
back than your shoulders.

315
00:15:40,773 --> 00:15:42,675
Hug the elbows 
into the side body.

316
00:15:42,675 --> 00:15:45,244
Find that grounding 
through the tops of the feet

317
00:15:45,244 --> 00:15:46,546
and the pubic bone.

318
00:15:46,546 --> 00:15:49,115
Then tuck the chin 
into the chest and inhale,

319
00:15:49,115 --> 00:15:51,584
open your heart, baby Cobra.

320
00:15:51,584 --> 00:15:53,486
Exhale, cascading down.

321
00:15:55,721 --> 00:15:58,024
Inhale, hug, 
squeeze the elbows in.

322
00:15:58,024 --> 00:15:59,358
Lift your heart.

323
00:15:59,358 --> 00:16:02,461
And exhale, 
cascading down one more time.

324
00:16:02,461 --> 00:16:03,429
Find a lightness.

325
00:16:03,429 --> 00:16:07,266
Inhale, press into 
the tops of the feet.

326
00:16:07,266 --> 00:16:08,835
And exhale to release.

327
00:16:08,835 --> 00:16:10,503
You can come to all fours here.

328
00:16:10,503 --> 00:16:13,239
Or press up to Plank, 
yogi's choice,

329
00:16:13,239 --> 00:16:14,607
how you want to transition.

330
00:16:14,607 --> 00:16:17,677
Keep an awareness in your heart.

331
00:16:17,677 --> 00:16:20,713
Tap into that inner smile, 
a lightness as you lift up

332
00:16:20,713 --> 00:16:22,381
to Downward Dog.

333
00:16:22,381 --> 00:16:25,084
Same thing, take 
your dog for a wog.

334
00:16:25,084 --> 00:16:26,752
(laughs)

335
00:16:26,752 --> 00:16:28,054
Walk.

336
00:16:28,054 --> 00:16:29,088
I don't know what a wog is.

337
00:16:29,088 --> 00:16:30,523
If you do, tell me 
in the comments below,

338
00:16:30,523 --> 00:16:33,559
unless it's dirty, then 
just leave it alone, ay?

339
00:16:33,559 --> 00:16:36,329
Alright, take 
your dog for a wog.

340
00:16:37,864 --> 00:16:41,300
And, be really mindful

341
00:16:42,394 --> 00:16:44,734
of your shoulders,

342
00:16:44,734 --> 00:16:47,640
of your head, your neck.

343
00:16:47,640 --> 00:16:51,450
Again, the body as 
one whole, moving part.

344
00:16:53,946 --> 00:16:58,384
So we have a creativity day, 
so this is a good

345
00:16:58,384 --> 00:17:00,887
prompt for that day, so 
if you're feeling shy here,

346
00:17:00,887 --> 00:17:03,823
just use this time to play.

347
00:17:03,823 --> 00:17:06,291
Alright, one more breath here.

348
00:17:07,359 --> 00:17:10,663
And then walk it all the way up.

349
00:17:10,663 --> 00:17:12,832
Inhale to lift up halfway.

350
00:17:14,099 --> 00:17:17,036
And exhale to soften and bow.

351
00:17:17,036 --> 00:17:19,939
Great, this time, 
step the left foot back.

352
00:17:19,939 --> 00:17:22,308
Back knee can 
stay lowered or lifted.

353
00:17:22,308 --> 00:17:24,242
Just stretching out the legs.

354
00:17:24,242 --> 00:17:25,778
Find a little lightness.

355
00:17:25,778 --> 00:17:27,780
Open your chest forward.

356
00:17:29,882 --> 00:17:31,684
Then big inhale.

357
00:17:31,684 --> 00:17:34,020
And then exhale, 
plant the palms,

358
00:17:34,020 --> 00:17:36,956
step the right toes back, 
lift your heart space up

359
00:17:36,956 --> 00:17:38,524
towards the sky.

360
00:17:38,524 --> 00:17:40,192
Find a softness.

361
00:17:40,192 --> 00:17:43,362
This is a fabulous 
way to build strength,

362
00:17:43,362 --> 00:17:44,897
kind of gets you 
out of your mind.

363
00:17:44,897 --> 00:17:48,067
♫ And into my car

364
00:17:48,067 --> 00:17:50,436
Great, and then with 
the breath, big inhale.

365
00:17:50,436 --> 00:17:51,604
Fill it up.

366
00:17:51,604 --> 00:17:55,908
Exhale, all the way to 
the belly with control.

367
00:17:55,908 --> 00:17:58,010
Slide the hands in 
line with the rib cage,

368
00:17:58,010 --> 00:18:00,246
press into your foundation.

369
00:18:01,113 --> 00:18:05,184
And let's slow it down, 
inhale, lift the heart.

370
00:18:05,184 --> 00:18:06,752
Exhale, cascading down.

371
00:18:06,752 --> 00:18:10,489
This is a small movement, 
so there's a tendency,

372
00:18:10,489 --> 00:18:14,460
we're just wired to 
kind of come here or here,

373
00:18:14,460 --> 00:18:17,494
or wherever it is, but 
let's just see if we can really

374
00:18:17,494 --> 00:18:21,254
get into...

375
00:18:24,239 --> 00:18:25,609
Let's just see if 
we can get into really 


376
00:18:25,609 --> 00:18:27,239
these places where 
we don't actually

377
00:18:27,239 --> 00:18:29,742
ever work or activate, 
because we kind of bypass them

378
00:18:29,742 --> 00:18:33,879
to hit the pose, so inhale, 
keep it nice and low.

379
00:18:33,879 --> 00:18:35,681
And then exhale, release.

380
00:18:35,681 --> 00:18:38,551
I can go more in-depth into
that, but not at this time,

381
00:18:38,551 --> 00:18:41,153
so inhale, open the chest.

382
00:18:41,153 --> 00:18:42,388
We'll talk 
about it in the email.

383
00:18:42,388 --> 00:18:43,289
And then exhale.

384
00:18:43,289 --> 00:18:45,191
But basically, we're 
working the same parts

385
00:18:45,191 --> 00:18:46,826
of the body over and 
over and we're never actually

386
00:18:46,826 --> 00:18:50,930
creating a holistic experience, 
because we're just

387
00:18:50,930 --> 00:18:51,998
hittin' those poses.

388
00:18:51,998 --> 00:18:55,568
Alright, come to 
all fours or Plank.

389
00:18:55,568 --> 00:18:57,336
And back to Down Dog.

390
00:18:59,672 --> 00:19:01,807
Alright, same thing here, 
moving the hands,

391
00:19:01,807 --> 00:19:03,042
moving the feet.

392
00:19:03,042 --> 00:19:04,807
You can bring the 
hand to the heart.

393
00:19:04,807 --> 00:19:06,450
One and two.

394
00:19:09,015 --> 00:19:10,607
One and two.

395
00:19:12,518 --> 00:19:13,786
And then make 
your way to the top.

396
00:19:13,786 --> 00:19:15,021
Go for a little stroll.

397
00:19:15,021 --> 00:19:16,655
Find articulation 
through the feet.

398
00:19:16,655 --> 00:19:18,824
We're waking up 
the backs of the legs.

399
00:19:18,824 --> 00:19:20,926
We'll come all the 
way to Forward Fold.

400
00:19:20,926 --> 00:19:25,664
Feet hip width apart or
together, yogi's choice.

401
00:19:25,664 --> 00:19:29,168
Just nice, 
conscious footing here.

402
00:19:29,168 --> 00:19:31,404
And then you'll grab the 
elbows, obviously the elbow,

403
00:19:31,404 --> 00:19:33,773
and just sway side-to-side here,

404
00:19:33,773 --> 00:19:36,542
creating a semicircle, 
and then see if you can keep

405
00:19:36,542 --> 00:19:39,278
your feet 
planted as you do that.

406
00:19:41,747 --> 00:19:44,650
So we're really 
finding nice stretch,

407
00:19:44,650 --> 00:19:49,422
but also stability in lower 
body, our practice thus far,

408
00:19:49,422 --> 00:19:52,491
and lots of opening in 
the muscles of the back body,

409
00:19:52,491 --> 00:19:55,554
the side body, 
neck and shoulders.

410
00:19:56,829 --> 00:19:58,230
Beautiful, release the arms.

411
00:19:58,230 --> 00:19:59,632
Inhale, halfway lift.

412
00:19:59,632 --> 00:20:01,801
Find your angel wings here.

413
00:20:01,801 --> 00:20:05,538
Open the chest and 
then exhale to fold.

414
00:20:05,538 --> 00:20:08,040
Root to rise, 
inhale, reach for the sky,

415
00:20:08,040 --> 00:20:12,378
spread your fingertips, reach,
reach, reach, reach, reach.

416
00:20:12,378 --> 00:20:15,281
And exhale, hands to heart.

417
00:20:15,281 --> 00:20:16,115
Namaste.

418
00:20:17,013 --> 00:20:18,417
Deep breath in.

419
00:20:20,086 --> 00:20:21,586
Long breath out.

420
00:20:23,589 --> 00:20:25,024
Awesome work, let's keep going.

421
00:20:25,024 --> 00:20:26,092
Tap into that inner smile.

422
00:20:26,092 --> 00:20:28,160
Big inhale as you 
spread your fingertips

423
00:20:28,160 --> 00:20:30,663
and reach for the sky.

424
00:20:30,663 --> 00:20:32,431
Exhale, rain it down.

425
00:20:34,233 --> 00:20:36,869
Big inhale, halfway lift.

426
00:20:36,869 --> 00:20:38,437
Find something new.

427
00:20:39,305 --> 00:20:41,474
And exhale, float to down.

428
00:20:43,209 --> 00:20:47,346
Wonderful, plant the palms,
step both feet back, Plank Pose.

429
00:20:49,115 --> 00:20:50,282
And then we're 
gonna bring the right hand

430
00:20:50,282 --> 00:20:53,686
to the center line, 
and open up to the left,

431
00:20:53,686 --> 00:20:55,387
Side Arm Plank.

432
00:20:55,387 --> 00:20:58,357
You can use your top foot, 
bend that top knee.

433
00:20:58,357 --> 00:21:00,392
Place the top foot on the ground

434
00:21:00,392 --> 00:21:03,062
and lift your hips, open up.

435
00:21:03,062 --> 00:21:05,030
And then exhale, 
come back to center.

436
00:21:05,030 --> 00:21:08,534
Find your foundation and
inhale, open up to the right.

437
00:21:08,534 --> 00:21:11,003
And then you're gonna go back
and forth in your own time.

438
00:21:11,003 --> 00:21:14,273
Moving with a lightness, 
building strength.

439
00:21:14,273 --> 00:21:18,377
Think about, again, the body
moving as one moving part.

440
00:21:18,377 --> 00:21:19,912
Back and forth.

441
00:21:19,912 --> 00:21:21,514
Again, you can take 
different variations here

442
00:21:21,514 --> 00:21:23,082
using that top leg.

443
00:21:28,053 --> 00:21:31,123
Maybe bringing 
the feet side-to-side.

444
00:21:32,791 --> 00:21:35,694
Have some fun here, 
lift your heart.

445
00:21:35,694 --> 00:21:37,897
We'll do one more on 
each side, you got this.

446
00:21:37,897 --> 00:21:40,666
Building strength, 
toning muscle.

447
00:21:41,734 --> 00:21:43,602
For me, in a 
way that feels good,

448
00:21:43,602 --> 00:21:46,338
that's playful, 
that's connected.

449
00:21:47,540 --> 00:21:48,908
We'll come back to center.

450
00:21:48,908 --> 00:21:50,409
Belly all the way to the earth.

451
00:21:50,409 --> 00:21:53,078
So you can go belly to 
Cobra or Chaturanga to Up Dog

452
00:21:53,078 --> 00:21:55,948
depending on how 
you are feeling today.

453
00:21:55,948 --> 00:21:59,051
Open your chest, 
lift up from the armpit chest.

454
00:21:59,051 --> 00:22:01,820
And then use the 
exhale to make your way

455
00:22:01,820 --> 00:22:04,489
back to Downward Facing Dog.

456
00:22:07,326 --> 00:22:09,995
Catch your breath here, breathe.

457
00:22:12,264 --> 00:22:14,767
Then we'll walk the 
feet together, and inhale,

458
00:22:14,767 --> 00:22:16,769
lift the right leg up high.

459
00:22:16,769 --> 00:22:20,172
Exhale, step it all 
the way up into your lunge.

460
00:22:20,172 --> 00:22:22,107
Nice low lunge here.

461
00:22:22,107 --> 00:22:26,078
Take a second to 
find your foundation.

462
00:22:26,078 --> 00:22:27,947
And then back 
knee lowered or lifted,

463
00:22:27,947 --> 00:22:31,083
we're gonna let the 
fingertips lift and hover,

464
00:22:31,083 --> 00:22:33,953
find a softness, so even if
you're working quite hard,

465
00:22:33,953 --> 00:22:37,189
can you marry 
that effort with ease?

466
00:22:37,189 --> 00:22:39,825
Find the grace as 
you build strength.

467
00:22:39,825 --> 00:22:43,596
Squeezing energy inward, 
opening the chest,

468
00:22:43,596 --> 00:22:45,865
lifting the crown of the head.

469
00:22:45,865 --> 00:22:47,166
Then let's continue the journey.

470
00:22:47,166 --> 00:22:49,668
Inhale, reach the 
fingertips all the way up.

471
00:22:49,668 --> 00:22:51,604
Biceps by the ears, 
you can always come onto

472
00:22:51,604 --> 00:22:53,939
the back knee here, no prob.

473
00:22:54,840 --> 00:22:57,443
If the back knee is lifted, 
soften it a little bit

474
00:22:57,443 --> 00:23:01,714
so you can get your 
center underneath you.

475
00:23:01,714 --> 00:23:03,549
Then hang with me, 
one more breath here.

476
00:23:03,549 --> 00:23:06,919
Big inhale, 
light in the upper body.

477
00:23:06,919 --> 00:23:10,689
Then exhale, rain it down,
hands frame the front foot.

478
00:23:10,689 --> 00:23:12,124
And then check it out, 
we're gonna find

479
00:23:12,124 --> 00:23:14,026
a bend in that back leg.

480
00:23:14,026 --> 00:23:15,928
You have your bend in 
the front knee already,

481
00:23:15,928 --> 00:23:18,764
and then we're gonna 
lift up, half splits, light.

482
00:23:18,764 --> 00:23:19,999
Light and easy.

483
00:23:19,999 --> 00:23:23,502
So careful not to lock 
the standing leg, soften it.

484
00:23:23,502 --> 00:23:25,771
Breathe, if the body 
starts to shake or tremble,

485
00:23:25,771 --> 00:23:29,508
ohhhhh, to be 
alive today, so awesome.

486
00:23:30,876 --> 00:23:33,679
So here we find a 
lightness in half splits.

487
00:23:33,679 --> 00:23:36,882
You're gonna lift up 
through that right hip crease.

488
00:23:36,882 --> 00:23:39,518
And then there's an 
option to play here,

489
00:23:39,518 --> 00:23:41,851
opening and closing.

490
00:23:42,888 --> 00:23:47,459
Just finding a little 
opening, building strength

491
00:23:47,459 --> 00:23:51,964
in the muscles of the legs, 
the glutes, your core.

492
00:23:51,964 --> 00:23:53,299
Inhale, we rise.

493
00:23:54,600 --> 00:23:56,290
And exhale, fall.

494
00:23:57,202 --> 00:23:59,405
Great, inhale, we rise.

495
00:23:59,405 --> 00:24:04,190
Exhale, fall, stay 
here working on half splits,

496
00:24:04,510 --> 00:24:06,879
or you'll begin to 
open up through the hip,

497
00:24:06,879 --> 00:24:09,615
keep the left toes 
turned in, and we'll play with

498
00:24:09,615 --> 00:24:11,750
a little half moon.

499
00:24:11,750 --> 00:24:14,053
So, opening up, you 
don't have to come to the full

500
00:24:14,053 --> 00:24:16,288
expression, but just 
playing with a lightness

501
00:24:16,288 --> 00:24:17,256
here in your heart.

502
00:24:17,256 --> 00:24:18,991
If you fall, no worries.

503
00:24:18,991 --> 00:24:22,528
Find soft knees, work on 
all those beautiful things

504
00:24:22,528 --> 00:24:24,330
we've tapped into on 
our journey thus far,

505
00:24:24,330 --> 00:24:26,632
drawing the navel in and upward.

506
00:24:26,632 --> 00:24:30,469
Using the inhale to expand, 
the exhale to contract

507
00:24:30,469 --> 00:24:32,438
and ground, and you 
just play here maybe

508
00:24:32,438 --> 00:24:34,540
for a moment or two.

509
00:24:34,540 --> 00:24:36,742
And then we'll 
meet back in our lunge.

510
00:24:36,742 --> 00:24:39,311
So from the half splits, 
we look forward,

511
00:24:39,311 --> 00:24:41,880
trust, step the left toes back.

512
00:24:43,115 --> 00:24:47,219
Great, we'll gather, 
inhale, open the chest.

513
00:24:47,219 --> 00:24:49,121
And exhale, plant the palms,

514
00:24:49,121 --> 00:24:51,423
take it straight to 
Down Dog or you can fit in

515
00:24:51,423 --> 00:24:52,658
a little vinyasa here.

516
00:24:52,658 --> 00:24:55,994
Soft and easy in your Down Dog.

517
00:24:55,994 --> 00:24:56,829
Breathing.

518
00:24:59,264 --> 00:25:00,733
Awesome work, 
let's do the other side.

519
00:25:00,733 --> 00:25:03,402
So right heel draws 
down in your Down Dog,

520
00:25:03,402 --> 00:25:06,572
when you're ready, inhale, 
lift the left leg up high.

521
00:25:06,572 --> 00:25:10,776
Exhale, step it all 
the way up and through.

522
00:25:10,776 --> 00:25:12,878
Back knee 
lowered or lifted here.

523
00:25:12,878 --> 00:25:14,380
Couple of breaths.

524
00:25:15,414 --> 00:25:16,915
Find your footing.

525
00:25:17,816 --> 00:25:18,650
Connect.

526
00:25:19,952 --> 00:25:24,123
Then when you're ready, let
the fingertips lift and hover.

527
00:25:25,324 --> 00:25:28,093
And that's not the 
task that we just check off,

528
00:25:28,093 --> 00:25:30,496
that's just the invitation
to oh, I lift my fingertips

529
00:25:30,496 --> 00:25:32,264
and so I connect to my core.

530
00:25:32,264 --> 00:25:33,832
I relax my shoulders.

531
00:25:33,832 --> 00:25:36,935
Going through the 
checklist, staying aware,

532
00:25:36,935 --> 00:25:39,171
building that beautiful, 
beautiful body awareness

533
00:25:39,171 --> 00:25:44,279
that for me translates into
light, same thing, for me.

534
00:25:45,010 --> 00:25:46,512
Then with back 
knee lowered or lifted,

535
00:25:46,512 --> 00:25:48,614
you'll inhale, reach 
the fingertips to the sky,

536
00:25:48,614 --> 00:25:49,481
way to stick with it.

537
00:25:49,481 --> 00:25:51,984
Biceps by the ears, 
open your chest.

538
00:25:51,984 --> 00:25:54,620
If the back knee is lifted,
make sure you get your center

539
00:25:54,620 --> 00:25:58,190
underneath you, 
couple breaths, you got it.

540
00:26:01,293 --> 00:26:03,962
Then inhale in 
and exhale, cascade,

541
00:26:03,962 --> 00:26:06,432
rain it down, stay in control.

542
00:26:06,432 --> 00:26:08,634
Fingertips frame the left foot.

543
00:26:08,634 --> 00:26:10,202
We bend both knees.

544
00:26:10,202 --> 00:26:11,637
And with a lightness, inhale,

545
00:26:11,637 --> 00:26:13,639
find a little buoyancy here.

546
00:26:13,639 --> 00:26:16,442
We lift that back 
leg up, standing split.

547
00:26:16,442 --> 00:26:19,645
So I'm trying to 
create an L shape.

548
00:26:19,645 --> 00:26:21,680
So I'm not really 
opening up just yet,

549
00:26:21,680 --> 00:26:24,889
but turning the toes down,

550
00:26:24,889 --> 00:26:27,299
building strength and stability

551
00:26:27,299 --> 00:26:29,746
in the hip, in the glute.

552
00:26:29,746 --> 00:26:31,957
Not locking through the leg.

553
00:26:31,957 --> 00:26:33,692
And then, you 
can just work here,

554
00:26:33,692 --> 00:26:34,960
maybe finding a softness.

555
00:26:34,960 --> 00:26:38,831
Maybe your light 
is in the neck today.

556
00:26:38,831 --> 00:26:39,665
Right?

557
00:26:39,665 --> 00:26:43,502
Or, maybe you play with 
inhaling halfway and lifting.

558
00:26:43,502 --> 00:26:45,160
And then exhaling.

559
00:26:46,138 --> 00:26:47,825
Inhaling to lift.

560
00:26:49,374 --> 00:26:50,943
Have a little fun, 
don't forget the neck

561
00:26:50,943 --> 00:26:54,346
is an extension of the 
spine here so moving as one.

562
00:26:54,346 --> 00:26:56,348
Inhale to lift.

563
00:26:56,348 --> 00:26:57,182
Just play.

564
00:26:57,182 --> 00:26:58,750
If you fall, 
smile, it's all good,

565
00:26:58,750 --> 00:27:00,919
stay connected, move slow.

566
00:27:05,591 --> 00:27:09,461
And then from here, we 
can still work in half splits.

567
00:27:09,461 --> 00:27:13,699
Working, being 
patient and kind, thoughtful,

568
00:27:13,699 --> 00:27:15,400
or maybe we begin to open up.

569
00:27:15,400 --> 00:27:17,421
This time opening the hip,

570
00:27:17,421 --> 00:27:19,771
keeping the 
right toes turned in,

571
00:27:19,771 --> 00:27:22,407
finding soft bend 
in that standing leg

572
00:27:22,407 --> 00:27:24,309
and then maybe you 
play in your half moon.

573
00:27:24,309 --> 00:27:25,410
We'll come to this more later.

574
00:27:25,410 --> 00:27:26,879
Hug the lower ribs in.

575
00:27:26,879 --> 00:27:29,648
Inhale, find a lightness,

576
00:27:29,648 --> 00:27:32,184
and then we'll all 
meet back in our lunge.

577
00:27:32,184 --> 00:27:34,453
So moving 
through your half split,

578
00:27:34,453 --> 00:27:38,357
and then look forward 
as you step back, trust.

579
00:27:38,357 --> 00:27:39,191
Nice low lunge.

580
00:27:39,191 --> 00:27:40,659
Alright, let's 
gather together here,

581
00:27:40,659 --> 00:27:44,396
loop the shoulders, 
inhale, look forward.

582
00:27:44,396 --> 00:27:47,299
And exhale, plant 
the palms, step it back.

583
00:27:47,299 --> 00:27:49,501
You can move 
through a last vinyasa here.

584
00:27:49,501 --> 00:27:53,405
Or straight to Down Dog, 
awesome work everyone.

585
00:27:54,273 --> 00:27:58,176
From your Down Dog, 
slowly lower to the knees.

586
00:27:58,176 --> 00:28:01,313
Bring them together or wide,
whatever your body's craving.

587
00:28:01,313 --> 00:28:04,983
For me I suggest knees
together, but perhaps your body

588
00:28:04,983 --> 00:28:09,154
is saying something else, and
we'll meet in Child's Pose.

589
00:28:12,224 --> 00:28:16,194
Just take a couple moments 
in your sweet Child's Pose

590
00:28:16,194 --> 00:28:19,904
to relax and 
observe your breath.

591
00:28:26,171 --> 00:28:29,107
Feel it move you 
as you breathe in.

592
00:28:32,911 --> 00:28:35,914
Feel it move you 
as you breathe out.

593
00:28:45,791 --> 00:28:47,893
And slowly reach 
the arms up towards

594
00:28:47,893 --> 00:28:50,529
the front edge of your 
mat if they are not already

595
00:28:50,529 --> 00:28:54,214
and we'll come to all fours.

596
00:28:54,214 --> 00:28:56,976
Swing your legs to one side.

597
00:28:56,976 --> 00:28:58,537
And come to a seat.

598
00:28:58,537 --> 00:29:02,708
Soles of the feet come 
together for Cobbler's Pose.

599
00:29:03,909 --> 00:29:05,744
We're not gonna be here long,
but if you'd like to lift

600
00:29:05,744 --> 00:29:09,047
your hips up on 
something, feel free.

601
00:29:09,047 --> 00:29:12,417
We'll grab the ankles 
or the feet, open the soles

602
00:29:12,417 --> 00:29:15,354
of the feet like a book here, 
and then in your mind,

603
00:29:15,354 --> 00:29:17,923
connect what's happening as
you do this with the feet,

604
00:29:17,923 --> 00:29:21,059
what's happening with the hip
socket, the hip joint, right,

605
00:29:21,059 --> 00:29:24,133
so one part, one moving part.

606
00:29:25,631 --> 00:29:27,633
And then sit up nice and tall.

607
00:29:27,633 --> 00:29:29,801
Tuck the chin into 
the chest slightly.

608
00:29:29,801 --> 00:29:32,671
And once again, lift 
up from the armpit chest.

609
00:29:32,671 --> 00:29:35,674
Use your breath to 
really expand all four

610
00:29:35,674 --> 00:29:37,576
sides of the torso, 
whatever that means to you,

611
00:29:37,576 --> 00:29:40,912
and then tap into 
that inner smile here.

612
00:29:46,018 --> 00:29:49,521
So for me this type of
practice, and really the mission

613
00:29:49,521 --> 00:29:51,990
of the Yoga Revolution 
is so important.

614
00:29:51,990 --> 00:29:56,828
I mean, not only are we gonna
get trim and all that jazz,

615
00:29:56,828 --> 00:29:59,031
lot's gonna happen, 
hopefully you've already noticed

616
00:29:59,031 --> 00:30:01,967
some wonderful physical effects,

617
00:30:01,967 --> 00:30:05,637
but we keep 
coming back to this goal

618
00:30:05,637 --> 00:30:10,308
of when we close our eyes, 
as we just asked ourselves

619
00:30:10,308 --> 00:30:12,344
to do here in Cobbler's Pose,

620
00:30:12,344 --> 00:30:15,147
or when we open our 
eyes and look in the mirror,

621
00:30:15,147 --> 00:30:16,048
what do you see?

622
00:30:16,048 --> 00:30:17,783
What experience do you have?

623
00:30:17,783 --> 00:30:20,837
Is it dismal and dark?

624
00:30:20,837 --> 00:30:25,357
Or is it light and 
lovely, patient, funny, kind,

625
00:30:25,357 --> 00:30:28,620
whatever it is 
that feels like you?

626
00:30:30,762 --> 00:30:35,467
So lean back a little and 
I'm gonna lift the feet up.

627
00:30:35,467 --> 00:30:36,868
You're gonna send 
the soles of the feet

628
00:30:36,868 --> 00:30:38,570
towards the front of the 
mat, and then you're gonna

629
00:30:38,570 --> 00:30:40,672
take the arms in and out.

630
00:30:41,807 --> 00:30:45,977
Fun little pose here to 
find lightness in the heart.

631
00:30:46,878 --> 00:30:49,748
So, you can take a Mudra
here, index finger and thumb,

632
00:30:49,748 --> 00:30:53,018
or just keep the 
palms open, fingers soft.

633
00:30:53,018 --> 00:30:56,755
And then we'll 
bring the heels together,

634
00:30:56,755 --> 00:30:58,924
and then maybe the ball 
joint of the big toe together

635
00:30:58,924 --> 00:31:01,193
and spread the 
fingers, spread the toes,

636
00:31:01,193 --> 00:31:03,929
and lift your heart here.

637
00:31:03,929 --> 00:31:06,098
If there's other variations
that you want to play with here,

638
00:31:06,098 --> 00:31:08,433
you can, but this 
is just not a pose

639
00:31:08,433 --> 00:31:11,870
that you can do 
with a grumpy energy,

640
00:31:11,870 --> 00:31:13,138
or with a collapse in the heart.

641
00:31:13,138 --> 00:31:16,241
You have to find 
a lift, a lightness.

642
00:31:17,075 --> 00:31:19,911
And if you're a bit sad, 
you have tailbone issues

643
00:31:19,911 --> 00:31:21,747
or lower back issues 
and you can't practice this,

644
00:31:21,747 --> 00:31:24,816
you can do this with 
the feet on the ground

645
00:31:24,816 --> 00:31:27,753
and just take the 
arms out wide here.

646
00:31:27,753 --> 00:31:30,822
I say that as someone 
who's had tailbone injury.

647
00:31:30,822 --> 00:31:33,425
In fact, just shows 
you the magic of yoga.

648
00:31:33,425 --> 00:31:34,793
I never in a million 
years thought I'd be able

649
00:31:34,793 --> 00:31:38,630
to sit like this, 
never in a million years.

650
00:31:38,630 --> 00:31:40,966
And look at us now!

651
00:31:40,966 --> 00:31:44,536
So wherever you are, 
take a deep breath in.

652
00:31:45,904 --> 00:31:47,572
And long breath out.

653
00:31:48,473 --> 00:31:50,675
And then keep 
your shoulders grounded

654
00:31:50,675 --> 00:31:54,479
and keep your heart 
lifted as you slowly unravel,

655
00:31:54,479 --> 00:31:56,848
kick the arms out, 
the feet out, Boat Pose.

656
00:31:56,848 --> 00:31:59,184
I'm gonna go Wu-Tang here
just 'cause it makes me smile.

657
00:31:59,184 --> 00:32:01,953
You can take a Mudra, inhale.

658
00:32:01,953 --> 00:32:04,422
And then exhale, 
release everything.

659
00:32:04,422 --> 00:32:05,824
Awesome work.

660
00:32:05,824 --> 00:32:07,959
Let's come to 
lie flat on the back.

661
00:32:07,959 --> 00:32:10,722
Prepare for Reclined Twist.

662
00:32:12,864 --> 00:32:17,369
So find your lower back 
nice and flush with the mat

663
00:32:17,369 --> 00:32:20,939
to begin with by hugging the
knees up towards your heart.

664
00:32:20,939 --> 00:32:23,175
And then send 
your arms out, Texas T,

665
00:32:23,175 --> 00:32:26,211
palms face down just to 
ground you here at first.

666
00:32:26,211 --> 00:32:30,081
And then soft and easy, 
light and lovely,

667
00:32:30,081 --> 00:32:31,483
rock to one side.

668
00:32:33,084 --> 00:32:34,920
Inhale, come through center.

669
00:32:34,920 --> 00:32:36,788
And rock to the other.

670
00:32:36,788 --> 00:32:40,125
And so, in light, 
oh my goodness,

671
00:32:40,125 --> 00:32:43,487
in light of 
today's practice, theme,

672
00:32:45,330 --> 00:32:48,200
we will take a couple 
moments here at the end

673
00:32:48,200 --> 00:32:49,801
to just really play.

674
00:32:49,801 --> 00:32:53,738
It's kind of like a 
happy baby on their blanket.

675
00:32:53,738 --> 00:32:58,759
It's kind of like a cockaroacha,
cockroach on the earth.

676
00:32:58,759 --> 00:33:00,812
(laughs)

677
00:33:00,812 --> 00:33:02,447
Maybe a scarab.

678
00:33:02,447 --> 00:33:04,816
I wanna be a scarab.

679
00:33:04,816 --> 00:33:06,384
And so you're just 
rocking back and forth,

680
00:33:06,384 --> 00:33:08,486
and you want to move 
slow just to be mindful

681
00:33:08,486 --> 00:33:11,323
of any aches or 
pains or anything.

682
00:33:13,258 --> 00:33:14,526
You don't want to 
tweak anything and you can

683
00:33:14,526 --> 00:33:17,229
play with extending the legs.

684
00:33:17,229 --> 00:33:21,032
And this is a fabulous 
thing to do in your bed.

685
00:33:21,032 --> 00:33:23,134
And if you're on a 
hard wood, you can even play

686
00:33:23,134 --> 00:33:25,670
with keeping your 
toes on the ground

687
00:33:25,670 --> 00:33:27,505
and drawing big circles.

688
00:33:27,505 --> 00:33:30,742
This is a wonderful 
release for the glutes,

689
00:33:30,742 --> 00:33:32,410
the top of the hips, piriformis,

690
00:33:32,410 --> 00:33:35,447
especially if you're 
running or more active

691
00:33:35,447 --> 00:33:38,548
as you start this revolution.

692
00:33:42,787 --> 00:33:45,624
Stay connected 
to your abdominals.

693
00:33:49,027 --> 00:33:50,095
So good.

694
00:33:50,095 --> 00:33:51,796
Do a couple more.

695
00:33:51,796 --> 00:33:53,565
You can get creative.

696
00:33:54,866 --> 00:33:56,067
Back and forth.

697
00:33:56,067 --> 00:33:57,168
Don't be shy.

698
00:34:03,708 --> 00:34:05,777
And then come back to center.

699
00:34:05,777 --> 00:34:08,380
And we'll bring the 
feet as wide as the yoga mat.

700
00:34:08,380 --> 00:34:09,848
And allow the knees to come in

701
00:34:09,848 --> 00:34:12,650
so that they can 
really, really relax there.

702
00:34:12,650 --> 00:34:16,353
And then the belly and the
bowl of the pelvis softens,

703
00:34:16,353 --> 00:34:20,525
and we're gonna bring our
hands back to our heart space.

704
00:34:24,129 --> 00:34:26,231
And then close your eyes.

705
00:34:28,596 --> 00:34:31,735
Inhale in through the nose.

706
00:34:31,735 --> 00:34:34,906
And exhale out 
through the mouth here.

707
00:34:39,577 --> 00:34:41,246
Notice how you feel.

708
00:34:46,952 --> 00:34:48,786
And we'll take a 
little moment of gratitude

709
00:34:48,786 --> 00:34:50,956
at the end of Day 19 here.

710
00:34:53,425 --> 00:34:54,859
For the practice.

711
00:34:56,061 --> 00:34:58,697
And for ourselves, 
for you, for yourself,

712
00:34:58,697 --> 00:35:02,313
for taking the time to tend to

713
00:35:02,313 --> 00:35:05,406
your own inner guiding light.

714
00:35:09,641 --> 00:35:11,509
And thank you for 
sharing your practice with me.

715
00:35:11,509 --> 00:35:15,647
I do feel that the 
asana practice in particular

716
00:35:15,647 --> 00:35:18,216
is a wonderful 
tool for helping us move

717
00:35:18,216 --> 00:35:20,986
with more ease, more lightness.

718
00:35:25,023 --> 00:35:26,858
And you can think about 
that as you move off the mat.

719
00:35:26,858 --> 00:35:28,827
How do you want to 
move through your life?

720
00:35:28,827 --> 00:35:30,161
Angry, stomping?

721
00:35:32,063 --> 00:35:34,599
Or like a smooth operator?

722
00:35:34,599 --> 00:35:35,967
It's a no-brainer for me.

723
00:35:35,967 --> 00:35:37,869
Have an awesome 
rest of your day.

724
00:35:37,869 --> 00:35:39,938
I'll see you tomorrow, Day 20.

725
00:35:39,938 --> 00:35:40,872
Oh my gosh.

726
00:35:41,806 --> 00:35:43,408
Big love and light.

727
00:35:44,809 --> 00:35:45,777
Namaste.

728
00:35:45,777 --> 00:35:49,948
(lively orchestral music)