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- Hey everyone and welcome to
your 31 Day Yoga Revolution.

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It's day 20.

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And today's practice 
is about peace or shanti.

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This is an important one.

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Let's get started.

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(lively orchestral music)

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Alright my friends, 
let's begin seated.

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Today I recommend 
grabbing a little blanky

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if you have one or a towel.

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It's totally not necessary,
but if you have one on hand,

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you can pause the 
video and grab it now.

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I'm sitting up on a 
little blanket to lift my hips

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and I'm gonna take my 
left hand in front of my heart

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and then I'm gonna 
place my right hand

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right on top of it.

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Then I'm gonna loop my 
shoulders, anchor down through

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the elbows, and just 
place my hands gently in my lap.

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Welcome back to the mat.

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Thanks so much for being here.

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Today is going 
to be a smooth ride,

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bringing peace of mind 
and just kind of reminding us

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of the powerful 
tools of the breath,

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of a conscious thought 
or a conscious language,

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that self-talk, and then of
course using the physical

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practice to kind of clear 
the mind and bring clarity.

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So, we're gonna start 
with the breath as always,

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tuning in to 
what's going on today,

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but really more than 
ever, I love that the birds

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are just going crazy today for
our peace or shanti practice,

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really more than ever 
today, see if you can get

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really involved with 
the sound of your breath.

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By the end of practice, can
we just be totally absorbed

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by the sound of our breath?

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Let's find out.

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Sit up nice and tall.

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Get to a place where 
you can really feel length

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from the base of 
the spine all the way up

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through the crown.

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And you may be 
tempted to pause the video,

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not enough going on 
here at the beginning

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or maybe forward, 
but do not, my friend.

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This is part of your practice.

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Take a moment to just listen
to the sound of your breath.

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Give yourself permission to
just drop the day thus far.

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Let go of our desire and 
our ambition to accomplish,

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to do things, to get 'er done.

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And practice being at peace.

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With yourself.

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You might tap 
into that inner smile.

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And as you 
continue to stoke this fire

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or start a little 
conversation, it's like pouring

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your favorite libation, 
getting ready for a nice,

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juicy conversation 
with your breath,

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I'd like to bring 
back my favorite mantra,

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one of my mom's mantras,

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and it is this,

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everything is as it should be.

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So whisper or repeat this 
mantra quietly to yourself

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as you listen to the 
sound of your breath.

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Everything is as it should be.

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Draw the hands together at
the heart, prayer position.

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Anjali mudra, and then again,
you decide what sort of flavor

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or rasa you bring to that,

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bring to this today.

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Then listen to 
your breath, big inhale.

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Exhale, bow the 
head to the heart,

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the mind intelligence 
to the body intelligence.

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At the very least, 
starting to get a nice stretch

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in the back of the neck.

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We're starting to 
calm the nervous system.

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Free your mind.

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And one more big inhale here.

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Then exhale, release, 
open your eyes, lift your chin

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parallel to the earth 
and open your hands.

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Awesome, alright, so 
we're gonna start with a nice,

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conscious breath today, 
even more than maybe

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we've done in the past, really
finding that Ujjayi breath,

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so I wanna make sure that
we all are on the same page,

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so quick little recap.

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We're gonna inhale in.

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Bring one hand to your 
mouth and just (exhales),

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exhale with a little huh sound.

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Feel the warmth on your hand
and it's the image of course

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of maybe fogging up a 
window, so give it a try.

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(exhaling breaths)

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Couple more times.

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It's also a good opportunity
for you to check your breath.

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Stupid joke, sorry.
Shut up, Adriene.

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Inhale.

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And one more time.

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Now release your hand 
and let's repeat that,

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but this time seal 
the lips, big breath in.

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And, (exhales).

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All this expansive 
inhaling we've been doing,

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play with that here.

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And then exhale, draw it in.

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Then see if you can 
bring the tip of your tongue

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to the roof of your mouth.

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We create a soft restriction
in the back of the throat,

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and then we're gonna try 
to create that hissing sound

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on both the inhalation 
and the exhalation.

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Let's give it a try, here we go.

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Just practice on your own.

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(inhaling and exhaling)

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So there are tutorials for
Ujjayi breath on my channel,

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you can go check 
them out if you like.

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You can even pause this 
video and go check it out now

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if you really want to do
that, but just find an audible

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breath, that soft restriction
in the back of the throat

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really helps, and 
then for those of you

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who have been practicing for
a while, but for everyone,

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see if you can work to 
create one continuous breath

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as we move today, okay?

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And if you're 
really new to the practice,

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or you got that monkey 
mind today, just ease into it

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and we'll see what unfolds 
with the breath, alright.

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Big inhale, Ujjayi breath
as you squeeze the shoulders

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up to the ears.

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Exhale, float 
the shoulders down.

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Let the breath 
fuel the movement.

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And if you can really 
start to focus your mind

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on this action, one, it already
brings this sort of calming,

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cooling energy to the body,

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really great for 
the nervous system,

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really great for anxiety,

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but I encourage 
you to slow it down,

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so we're just gonna 
do this for a couple more

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breaths on your own.

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See if you can 
really slow it down,

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and if you can 
really slow the tempo,

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I think you'll find how 
yummy it can really be,

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so here we go.

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Sometimes less is more, right?

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We inhale, here we go.

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And you can access some of
yesterday's light practice.

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Let's do one more.

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Awesome, close your eyes 
and observe how you feel.

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Wonderful, bring the 
palms together, give 'em a rub.

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Create a little friction, 
a little heat.

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And see if you can do this and
still keep your heart lifted.

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So if the spine has 
started to collapse,

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that's your habitual self.

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This is where we sit a lot,
so we're working to again,

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create a whole body awareness.

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And often if you're looking
for a little peace of mind,

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or if something is going on
around you or in the world

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that you really are like, "I
don't know where to turn."

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There's no resemblance of peace.

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Often just a little bit of
yoga practice really helps,

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because the awareness 
of breath and body

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occupy that space of worry,

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of fear, of confusion.

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Alright, take this, go 
even faster, even faster,

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even faster, 
even faster, even faster.

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And then release, palms face
up on your knees or thighs.

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Close your eyes, 
soften your jaw.

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And notice the sensations.

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Bat the eyelashes 
open and come forward

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onto all fours, 
tabletop position.

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If you have a blanky or a
towel, you might as well use it.

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You can use it 
today to pad the knees.

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Move with a kindness and listen
to the sound of your breath

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even as you move.

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When you're ready, 
inhale, drop the belly.

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Let the breath 
fuel the movement.

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The movement 
moves with the breath.

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Inhale.

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And exhale, rounding through.

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Inhale.

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Sync up with 
your breath, exhale.

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One more time, inhale.

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This time curl your toes under

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and on the exhale, Downward Dog.

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Inhale, drop the knees.

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Lower the belly, 
open your heart.

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Cow Pose.

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Toes are curled under, 
exhale, rounding through.

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Downward Facing Dog.

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Inhale with control, 
lowering down,

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use your breath to move you.

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Listen to the sound.

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And exhale, rounding through.

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And then up to Down Dog.

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Two more times, moving with
the breath, stick with it.

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Claw into your fingertips.

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And one more time.

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And this time, in 
Downward Dog, take your dog

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for a little walk, 
soft and easy.

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Let your breath move you.

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Again, the goal of 
today's practice is to become

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absorbed in the 
sound of your breath.

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You're gonna feel amazing when
you step off the mat today,

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but you gotta do 
the work, stay present.

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No one expects you to 
be perfect or peaceful

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when you step on the mat.

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Alright, one more big 
breath here in Down Dog,

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and then slowly 
lowering the knees

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to the mat or the blanket.

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If you need to take a moment
to come off the wrists here,

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by all means, you're in charge.

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And when you're ready, 
we really hug the lower ribs in,

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lift up through 
the upper back body.

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Find your foundation.

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And then we'll extend 
the right leg out long.

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Turn the right toes down.

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And just baby pulses here.

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So I'd like for you to 
really focus on the sound

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of your breath, 
the sensations in the body.

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Notice if you're 
shifting too far to the left.

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Great for leg 
strength, booty strength.

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Find length in 
the back of the neck.

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Become absorbed with 
the sensations of the body,

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the sound of the breath.

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Give the thinking mind a break.

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Again, right, free your mind.

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And the rest will follow.

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You know I was dying 
to sing that earlier.

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Okay, keep going here, 
baby pulses,

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and you can adjust 
the sound of your breath

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to support the movement.

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Maybe it's (exhaling breaths).

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Here we go, five more seconds.

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Can you maintain length 
in the neck the whole time?

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Then bend your right 
knee and keep it going.

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You can flex the 
foot or point the toes.

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So going beyond our edge here.

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Getting out of the 
thinking mind today.

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Building strength.

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Sticking with the breath.

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Moving the prana or the 
energy throughout the body.

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Toning the muscles 
of the arms, the core.

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Press into your left 
foot for stability here.

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We're here for five.

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Breathe.

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Fabulous and release.

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Curl the toes under.

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Take a second here 
to come off the wrists.

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Send the hips back 
and you just take a moment

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either hands in prayer 
or you can do wrist circles,

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or palms face up, 
as you breathe.

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And then we'll 
come back to all fours,

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moving with the breath.

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Find length in the neck.

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Tug the shoulders back.

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So go through your checklist.

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There's no rush here.

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And then you can 
use this body awareness

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and breath awareness in 
all of your other workouts,

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in all of your other classes,

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and really every 
aspect of life if you ask me.

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So when you're ready, inhale.

252
00:14:37,910 --> 00:14:39,045
Extend the left leg out long,

253
00:14:39,045 --> 00:14:40,947
but after you 
have your foundation,

254
00:14:40,947 --> 00:14:42,615
turn left toes down.

255
00:14:43,983 --> 00:14:45,051
And we pulse.

256
00:14:48,755 --> 00:14:52,325
And so we're not just 
isolating the left glute

257
00:14:52,325 --> 00:14:56,385
or the right glute, or the legs,

258
00:14:56,385 --> 00:14:58,464
we're drawing 
the navel up and in.

259
00:14:58,464 --> 00:15:00,700
We're pressing 
away from the yoga mat.

260
00:15:00,700 --> 00:15:04,103
We're creating 
length in the spine.

261
00:15:04,103 --> 00:15:06,272
We're not chickening 
out by stacking the hips,

262
00:15:06,272 --> 00:15:08,775
we're turning 
those left toes down.

263
00:15:08,775 --> 00:15:10,610
Soft bend in the 
elbows, not locked.

264
00:15:10,610 --> 00:15:15,219
So especially if 
you are hypermobile,

265
00:15:15,219 --> 00:15:16,849
soften those elbows,

266
00:15:16,849 --> 00:15:17,850
lengthen through the crown.

267
00:15:17,850 --> 00:15:20,119
We're pulsing, we're breathing.

268
00:15:20,119 --> 00:15:21,854
We want to give up, 
the mind wants to give up

269
00:15:21,854 --> 00:15:24,023
before the body, 
so keep breathing.

270
00:15:24,023 --> 00:15:27,626
Find that joy 
or the lightness,

271
00:15:27,626 --> 00:15:29,495
yes, be thoughtful.

272
00:15:31,430 --> 00:15:32,932
Pay attention 
to your foundation.

273
00:15:32,932 --> 00:15:35,601
Be nice and kind to your joints.

274
00:15:40,072 --> 00:15:41,774
And we're here for five.

275
00:15:41,774 --> 00:15:42,875
Breathe deep.

276
00:15:46,245 --> 00:15:47,780
And then bend the left knee.

277
00:15:47,780 --> 00:15:49,782
You can point the left 
toes or flex the left foot

278
00:15:49,782 --> 00:15:53,519
as if you're kicking 
up to a wall, and pulse.

279
00:15:54,954 --> 00:15:57,423
I'm not shifting all my 
weight into my right hand,

280
00:15:57,423 --> 00:16:01,460
but equally pressing through
both palms, you got this.

281
00:16:01,460 --> 00:16:04,363
(exhaling breaths)

282
00:16:06,799 --> 00:16:07,920
Five more.

283
00:16:11,771 --> 00:16:12,839
And release.

284
00:16:12,839 --> 00:16:15,775
Great, this time uncurl 
the toes if they are curled.

285
00:16:15,775 --> 00:16:19,378
So press into the tops 
of the feet and sit back.

286
00:16:19,378 --> 00:16:21,414
Again, you can take 
wrist circles or you can bring

287
00:16:21,414 --> 00:16:25,084
the palms face up, 
just feel the blood flow,

288
00:16:26,052 --> 00:16:28,763
the energy shift.

289
00:16:32,525 --> 00:16:35,361
And I find closing the 
eyes really helps me tune in

290
00:16:35,361 --> 00:16:36,929
to what's going on.

291
00:16:44,370 --> 00:16:46,205
Fabulous work, stay present.

292
00:16:46,205 --> 00:16:47,707
We'll take the hands, 
come forward,

293
00:16:47,707 --> 00:16:51,770
all the way onto all fours,

294
00:16:51,770 --> 00:16:53,980
tabletop position once again.

295
00:16:53,980 --> 00:16:58,985
And then find your foundation,
lengthen through the crown.

296
00:16:58,985 --> 00:17:00,820
And when you're ready, we're
gonna draw the right toes

297
00:17:00,820 --> 00:17:02,411
all the way up towards the sky.

298
00:17:02,411 --> 00:17:03,890
Keep the right knee bent.

299
00:17:03,890 --> 00:17:07,193
Again, you can point or 
flex here, yogi's choice.

300
00:17:07,193 --> 00:17:10,229
And then I'm gonna swim 
the left fingertips forward

301
00:17:10,229 --> 00:17:13,799
and then reach 
around, touch my right toes.

302
00:17:15,367 --> 00:17:17,369
So I'm not grab, I mean 
you can grab here and kick,

303
00:17:17,369 --> 00:17:20,373
but really I'm working to open
up the chest and the core.

304
00:17:20,373 --> 00:17:22,540
Alright, then inhale, 
extend the right leg,

305
00:17:22,540 --> 00:17:24,210
extend the left arm.

306
00:17:25,278 --> 00:17:26,846
Listen carefully, exhale.

307
00:17:26,846 --> 00:17:29,181
Bend, touch your right toes.

308
00:17:29,181 --> 00:17:30,950
Open through the chest.

309
00:17:30,950 --> 00:17:33,486
Tendency to collapse 
here, so find length.

310
00:17:33,486 --> 00:17:34,754
Give the thinking mind a break.

311
00:17:34,754 --> 00:17:38,024
You gotta focus here,
mind-body coordination.

312
00:17:38,024 --> 00:17:41,807
Inhale to expand, 
exhale to touch.

313
00:17:41,807 --> 00:17:43,195
Twist and touch.

314
00:17:43,195 --> 00:17:45,064
Great, working 
the left glute here.

315
00:17:45,064 --> 00:17:46,966
Full body 
strengthener as you inhale.

316
00:17:46,966 --> 00:17:49,635
Again exhale, 
working on that coordination.

317
00:17:49,635 --> 00:17:51,871
Moving with the breath.

318
00:17:51,871 --> 00:17:55,007
Let's do one more, 
inhale, extend.

319
00:17:55,007 --> 00:17:57,343
And exhale, touch your toes.

320
00:17:59,045 --> 00:18:01,047
Inhale, extend.

321
00:18:01,047 --> 00:18:02,982
And exhale to 
release, other side.

322
00:18:02,982 --> 00:18:03,816
Right to it.

323
00:18:03,816 --> 00:18:07,219
Press into your foundation 
and extend the left leg

324
00:18:07,219 --> 00:18:10,056
out long when you're ready.

325
00:18:10,056 --> 00:18:12,858
Don't collapse in the 
shoulders, here we go.

326
00:18:12,858 --> 00:18:14,427
Bend the left knee.

327
00:18:16,896 --> 00:18:19,598
Find your foundation 
and inhale, reach the right

328
00:18:19,598 --> 00:18:21,634
fingertips forward.

329
00:18:21,634 --> 00:18:23,836
Exhale, reach to 
the right, try to touch

330
00:18:23,836 --> 00:18:25,738
your toes or your heel.

331
00:18:26,973 --> 00:18:28,641
Then inhale, extend.

332
00:18:29,675 --> 00:18:31,410
Exhale, twist.

333
00:18:31,410 --> 00:18:34,714
Don't rush this, so 
take the muscles of the belly

334
00:18:34,714 --> 00:18:37,149
inward and upward to 
support the lower back.

335
00:18:37,149 --> 00:18:38,417
Inhale, extend.

336
00:18:39,251 --> 00:18:41,454
Energy through 
the fingers and toes.

337
00:18:41,454 --> 00:18:45,625
And exhale, turn and twist,
nice and slow, you got this.

338
00:18:46,492 --> 00:18:47,893
Inhale to extend.

339
00:18:49,495 --> 00:18:50,859
Then exhale.

340
00:18:52,865 --> 00:18:54,166
Let's do two more, we got this.

341
00:18:54,166 --> 00:18:56,635
Press into your 
foundation firmly.

342
00:18:56,635 --> 00:18:57,837
Lift up your heart space.

343
00:18:57,837 --> 00:18:59,171
Let it be light.

344
00:19:00,439 --> 00:19:01,674
And one more, you got this,

345
00:19:01,674 --> 00:19:04,410
welcome that heat, 
that strength.

346
00:19:06,545 --> 00:19:09,682
Then inhale, extend, 
radiate through the fingertips

347
00:19:09,682 --> 00:19:13,302
and toes, and release, 
awesome work.

348
00:19:13,302 --> 00:19:15,187
Child's Pose.

349
00:19:15,187 --> 00:19:17,590
Knees wide, big toes to touch.

350
00:19:17,590 --> 00:19:21,927
Take a namaste shark fin 
here, so you bring the, yes,

351
00:19:21,927 --> 00:19:23,396
yes I did say that.

352
00:19:23,396 --> 00:19:25,598
Bring the palms together 
and then you walk the elbows

353
00:19:25,598 --> 00:19:28,167
forward, should 
feel really great.

354
00:19:28,167 --> 00:19:30,503
And then bring the 
hands just behind the head

355
00:19:30,503 --> 00:19:31,871
or the neck here.

356
00:19:31,871 --> 00:19:33,939
Rest your head, rest your heart.

357
00:19:33,939 --> 00:19:37,009
Listen to the 
sound of your breath.

358
00:19:37,009 --> 00:19:40,346
(inhaling and exhaling)

359
00:20:02,702 --> 00:20:05,471
And then slowly release.

360
00:20:05,471 --> 00:20:08,174
And come back to all fours.

361
00:20:08,174 --> 00:20:09,375
If you have a blanky here,

362
00:20:09,375 --> 00:20:13,546
actually go ahead and take
it and move it to the side.

363
00:20:14,780 --> 00:20:15,714
Benji hair!

364
00:20:16,649 --> 00:20:18,751
And we'll come to a seat.

365
00:20:20,252 --> 00:20:23,322
And so, sit up 
nice and tall here.

366
00:20:23,322 --> 00:20:24,657
This will be a little 
different for everyone.

367
00:20:24,657 --> 00:20:27,326
So, first modification 
or first bus stop

368
00:20:27,326 --> 00:20:30,529
will be to clasp the 
hands behind the thighs

369
00:20:30,529 --> 00:20:33,732
and sit up nice and tall here.

370
00:20:33,732 --> 00:20:36,936
Honoring your beautiful body.

371
00:20:36,936 --> 00:20:40,460
Its shape and its energy level.

372
00:20:41,597 --> 00:20:43,909
You might be able to 
walk the feet a little closer

373
00:20:43,909 --> 00:20:48,481
and grab on the shins 
instead of behind the thighs.

374
00:20:48,481 --> 00:20:50,750
And then wherever you are,
just depending on your body,

375
00:20:50,750 --> 00:20:54,487
you're gonna loop the 
shoulders, lift your heart,

376
00:20:54,487 --> 00:20:56,589
and exhale, round forward.

377
00:20:56,589 --> 00:20:59,191
So this'll look and feel a
little different for everyone,

378
00:20:59,191 --> 00:21:00,593
it could be here.

379
00:21:02,228 --> 00:21:03,896
Or it could be here.

380
00:21:06,765 --> 00:21:08,367
And so, this is 
great for the spine,

381
00:21:08,367 --> 00:21:09,969
but this is a test.

382
00:21:10,970 --> 00:21:13,739
A loving test, 
where does your mind go?

383
00:21:13,739 --> 00:21:16,511
Where do your thoughts go?

384
00:21:18,711 --> 00:21:22,648
Please reconnect with 
the sound of your breath.

385
00:21:32,258 --> 00:21:33,292
You're fabulous.

386
00:21:33,292 --> 00:21:35,227
Tuck the chin, 
slowly roll it up.

387
00:21:35,227 --> 00:21:36,095
Beautiful.

388
00:21:36,095 --> 00:21:37,730
Alright, we're gonna 
bring the right knee in,

389
00:21:37,730 --> 00:21:38,898
send the left leg out.

390
00:21:38,898 --> 00:21:41,133
If you want to sit up on 
your blanket here, you can.

391
00:21:41,133 --> 00:21:44,603
We're gonna take that 
right foot into the left hand

392
00:21:44,603 --> 00:21:46,672
and we're gonna 
just cradle that leg.

393
00:21:46,672 --> 00:21:48,174
You're gonna rock front.

394
00:21:48,174 --> 00:21:49,909
You're gonna rock side-to-side.

395
00:21:49,909 --> 00:21:51,443
You're gonna rock front, 
you're gonna rock back,

396
00:21:51,443 --> 00:21:52,511
you're gonna rock side-to-side.

397
00:21:52,511 --> 00:21:54,847
You can also take that 
foot into the elbow here

398
00:21:54,847 --> 00:21:56,615
for a little deeper stretch.

399
00:21:56,615 --> 00:21:58,717
(laughs)

400
00:22:00,619 --> 00:22:01,754
Anyway.

401
00:22:01,754 --> 00:22:02,555
Gettin' into it.

402
00:22:02,555 --> 00:22:04,390
Sometimes it's hard to, 
I get really present

403
00:22:04,390 --> 00:22:07,393
into the yoga and my brain 
and my mouth keep going,

404
00:22:07,393 --> 00:22:09,962
and they have to sync up again.

405
00:22:12,364 --> 00:22:15,167
So we're rocking
side-to-side or front to back

406
00:22:15,167 --> 00:22:17,506
with your little leg baby.

407
00:22:20,139 --> 00:22:23,309
♫ I'm just a leg baby

408
00:22:24,543 --> 00:22:28,681
♫ Walkin' on my tired feet

409
00:22:28,681 --> 00:22:32,918
Great, now this video's gonna
get flagged for music rights.

410
00:22:32,918 --> 00:22:34,653
For that amazing 
song, just kidding.

411
00:22:34,653 --> 00:22:37,256
Okay, take your leg baby.

412
00:22:37,256 --> 00:22:40,426
Take your leg baby 
and pull it back now.

413
00:22:40,426 --> 00:22:42,795
You can use your left hand
right away for more stability,

414
00:22:42,795 --> 00:22:44,763
and you're grabbing the 
outer edge of your right foot

415
00:22:44,763 --> 00:22:48,534
and pulling that 
sucker back, not with force.

416
00:22:49,902 --> 00:22:52,238
This is a shanti practice, 
a peace practice,

417
00:22:52,238 --> 00:22:53,839
so just see what's up.

418
00:22:53,839 --> 00:22:55,574
You're just gonna pull it back,
almost as if you're pulling

419
00:22:55,574 --> 00:22:56,909
a bow and arrow.

420
00:22:57,776 --> 00:23:00,546
And, it took me a 
long time to be able to get

421
00:23:00,546 --> 00:23:03,582
even my thighbone 
anywhere near to perpendicular,

422
00:23:04,581 --> 00:23:09,080
and maybe never, so just be
kind, enjoy the playfulness.

423
00:23:09,080 --> 00:23:11,257
Give your thinking mind a break.

424
00:23:11,257 --> 00:23:13,692
And just stay present.

425
00:23:13,692 --> 00:23:17,596
Option here to maybe 
bring that arm underneath.

426
00:23:17,596 --> 00:23:18,497
Plant the palm.

427
00:23:18,497 --> 00:23:20,332
Maybe try to get 
that foot up a little bit.

428
00:23:20,332 --> 00:23:22,134
But this is as far 
as we're going today,

429
00:23:22,134 --> 00:23:24,970
so just playing here, breathing.

430
00:23:24,970 --> 00:23:26,839
And if there's other variations
here you want to play with,

431
00:23:26,839 --> 00:23:28,941
already today you can.

432
00:23:28,941 --> 00:23:30,376
Otherwise, we're 
just working on opening up

433
00:23:30,376 --> 00:23:31,710
through the hip.

434
00:23:35,047 --> 00:23:37,149
Fabuloso, then release.

435
00:23:37,149 --> 00:23:38,751
Extend that leg out long.

436
00:23:38,751 --> 00:23:40,786
And then we'll 
take the left foot in.

437
00:23:40,786 --> 00:23:43,455
Find leg baby on the other side.

438
00:23:44,523 --> 00:23:48,961
That was "Broadway Baby" 
in case anybody was curious.

439
00:23:48,961 --> 00:23:51,563
And then maybe that foot
comes into the elbow crevice,

440
00:23:51,563 --> 00:23:54,066
but maybe not, 
maybe another day,

441
00:23:54,066 --> 00:23:57,356
another year, another life.

442
00:23:59,505 --> 00:24:01,073
Rock front to back.

443
00:24:02,341 --> 00:24:03,809
Rock side-to-side.

444
00:24:07,379 --> 00:24:10,182
This time is for you, 
so let's start to drop in.

445
00:24:10,182 --> 00:24:12,284
If you've been 
struggling at all today,

446
00:24:12,284 --> 00:24:16,288
listen to the sound of 
your breath, and remember,

447
00:24:16,288 --> 00:24:18,290
it's supposed to be fun.

448
00:24:22,494 --> 00:24:24,063
Alright, here we go, 
grab the outer edge

449
00:24:24,063 --> 00:24:25,064
of your left foot.

450
00:24:25,064 --> 00:24:26,865
You can use your right hand
on the earth for stability,

451
00:24:26,865 --> 00:24:28,867
a little reminder to 
sit up nice and tall.

452
00:24:28,867 --> 00:24:32,271
And then pull it on 
back, just play here.

453
00:24:39,144 --> 00:24:42,047
And then maybe, just 
maybe, we work to get that leg

454
00:24:42,047 --> 00:24:43,816
all the way up 
and over the shoulder,

455
00:24:43,816 --> 00:24:46,085
we just check in, just maybe.

456
00:24:46,085 --> 00:24:48,754
A little elephant 
posture of sorts here.

457
00:24:48,754 --> 00:24:51,323
If you want to lift up 
or do any variations here,

458
00:24:51,323 --> 00:24:53,392
you can today, but this 
is as far as we're going,

459
00:24:53,392 --> 00:24:57,162
just playing, 
exploring, giving our brain

460
00:24:57,162 --> 00:24:59,508
something to anchor in.

461
00:25:01,633 --> 00:25:03,369
So if there's anything that
you've been worried about,

462
00:25:03,369 --> 00:25:06,138
this is a good 
practice for you today.

463
00:25:06,138 --> 00:25:09,074
Clear your mind, 
clear the cookies.

464
00:25:10,142 --> 00:25:12,177
Alright, then 
gently release that leg

465
00:25:12,177 --> 00:25:15,047
and we're gonna come 
all the way onto our backs.

466
00:25:15,047 --> 00:25:16,382
Take your time.

467
00:25:16,382 --> 00:25:18,817
Still listening to 
the sound of your breath.

468
00:25:18,817 --> 00:25:21,987
Take my invitation, 
get absorbed in the sound

469
00:25:21,987 --> 00:25:24,690
of your breath, sing out.

470
00:25:24,690 --> 00:25:26,258
Sing out, Louise!

471
00:25:26,258 --> 00:25:28,861
Whoa, lots of musical 
theater references coming in

472
00:25:28,861 --> 00:25:30,229
on this day 20.

473
00:25:30,229 --> 00:25:33,699
Walk your heels to the bottom
left corner of your mat.

474
00:25:33,699 --> 00:25:37,302
Please be mindful of what's
going on in your lower back,

475
00:25:37,302 --> 00:25:40,973
in particular, the 
side joint, that sacrum,

476
00:25:40,973 --> 00:25:43,542
right where your 
tailbone is and just above it.

477
00:25:43,542 --> 00:25:45,210
Be mindful.

478
00:25:45,210 --> 00:25:47,579
And then you're gonna 
walk the head, the neck,

479
00:25:47,579 --> 00:25:50,416
and the shoulders, your 
chest, up towards the top,

480
00:25:50,416 --> 00:25:51,417
left corner of your mat.

481
00:25:51,417 --> 00:25:53,952
So you're creating 
this beautiful curvature

482
00:25:53,952 --> 00:25:56,789
or this crescent 
moon in the body.

483
00:25:56,789 --> 00:25:59,825
And reach your arms all 
the way up and overhead.

484
00:25:59,825 --> 00:26:02,795
Left hand grabs the right
wrist and we stretch out here,

485
00:26:02,795 --> 00:26:05,764
and you might cross your 
right ankle over the left.

486
00:26:05,764 --> 00:26:08,567
Feel the power of 
the breath move you.

487
00:26:08,567 --> 00:26:12,538
Literally, feel your 
breath stretch your skin here

488
00:26:12,538 --> 00:26:13,772
as you breathe.

489
00:26:13,772 --> 00:26:17,843
You can keep the gaze 
soft here, the eyes closed.

490
00:26:27,786 --> 00:26:30,289
And then one more full breath.

491
00:26:30,289 --> 00:26:33,525
And then use your exhale to
gently move through center,

492
00:26:33,525 --> 00:26:35,594
and you'll start with the feet.

493
00:26:35,594 --> 00:26:38,730
So heels go to the 
bottom right corner.

494
00:26:38,730 --> 00:26:41,366
Again, mindful of 
the hips, the sacrum,

495
00:26:41,366 --> 00:26:43,936
and as you walk the head 
and the shoulders towards

496
00:26:43,936 --> 00:26:46,972
the top, right corner, you
might feel a great stretch here.

497
00:26:46,972 --> 00:26:49,107
and even keep the 
hands on your ribs.

498
00:26:49,107 --> 00:26:51,577
Otherwise, for a little more, 
reach all the way up

499
00:26:51,577 --> 00:26:54,279
and feel, pay attention 
to the sensations,

500
00:26:54,279 --> 00:26:56,748
the super awesome stretch here

501
00:26:56,748 --> 00:26:59,518
as you grab the 
left wrist and gently

502
00:26:59,518 --> 00:27:01,787
tug it towards the right.

503
00:27:01,787 --> 00:27:02,955
Nice and easy.

504
00:27:04,122 --> 00:27:06,024
And I love this, and 
we're ending with this today,

505
00:27:06,024 --> 00:27:08,327
because, you can cross 
the left ankle over the right

506
00:27:08,327 --> 00:27:12,498
for more too, because 
this is a perfect example,

507
00:27:12,498 --> 00:27:14,833
a very gentle, passive pose,

508
00:27:16,301 --> 00:27:19,104
where you can occupy 
your mind with the sound

509
00:27:19,104 --> 00:27:22,608
of your breath, and 
where your breath can literally

510
00:27:22,608 --> 00:27:24,543
do the work for you, move you.

511
00:27:24,543 --> 00:27:27,713
You can feel, as you 
inhale, a big expansion

512
00:27:27,713 --> 00:27:29,381
in the long stretch.

513
00:27:47,366 --> 00:27:49,468
And take one more inhale in.

514
00:27:49,468 --> 00:27:53,038
And use your exhale 
to come back to center.

515
00:27:54,573 --> 00:27:58,343
Strengthening and lengthening,
the balance of the two.

516
00:27:58,343 --> 00:28:01,813
And we talk about the asana
and the body as a metaphor,

517
00:28:01,813 --> 00:28:04,650
and so it's good that we have
this long journey together

518
00:28:04,650 --> 00:28:07,252
to just kind of play 
with passing the ball

519
00:28:07,252 --> 00:28:10,822
back and forth 
between those two things.

520
00:28:10,822 --> 00:28:14,493
Alright, if you have a blanky,
I have a nice, heavy one too.

521
00:28:14,493 --> 00:28:15,561
(clicks tongue)

522
00:28:15,561 --> 00:28:17,663
Hey-o (laughs), 
doesn't even make sense.

523
00:28:17,663 --> 00:28:19,298
If you have a blanky, 
it might feel nice today

524
00:28:19,298 --> 00:28:22,725
to put it over the hips,

525
00:28:22,725 --> 00:28:26,435
right where 
your pelvis area is.

526
00:28:27,906 --> 00:28:28,907
It might feel great.

527
00:28:28,907 --> 00:28:30,442
You can also use 
it to pillow the head

528
00:28:30,442 --> 00:28:32,544
or roll it up behind 
the backs of the knees.

529
00:28:32,544 --> 00:28:33,946
Take your arms out wide.

530
00:28:33,946 --> 00:28:35,447
Wiggle your toes.

531
00:28:35,447 --> 00:28:37,716
Take a deep breath in.

532
00:28:37,716 --> 00:28:41,887
And exhale, sigh it out 
with a little bit of sound.

533
00:28:44,122 --> 00:28:48,126
Lick your lips, soften 
your tongue and your mouth.

534
00:28:48,126 --> 00:28:49,461
Soften your jaw.

535
00:28:51,196 --> 00:28:54,166
And come into a 
moment of stillness.

536
00:28:55,500 --> 00:28:57,002
A sweet surrender.

537
00:29:00,205 --> 00:29:04,522
And we finish by 
saying the mantra quietly,

538
00:29:06,378 --> 00:29:08,880
everything is as it should be.

539
00:29:16,722 --> 00:29:19,024
Thank you so much 
for sharing your time,

540
00:29:19,024 --> 00:29:22,394
your energy, and your practice.

541
00:29:22,394 --> 00:29:25,697
I truly believe that 
the more we practice yoga

542
00:29:25,697 --> 00:29:30,068
or these mindful practices, 
then the more peace

543
00:29:30,068 --> 00:29:33,238
we are able to put 
out into the world.

544
00:29:34,172 --> 00:29:37,142
So instead of namaste 
today, or instead of hands

545
00:29:37,142 --> 00:29:39,077
together at the heart, 
rather, we're gonna bring

546
00:29:39,077 --> 00:29:43,148
the two peace fingers 
out for this special mudra.

547
00:29:44,416 --> 00:29:48,685
And we'll end by 
simply saying, peace.

548
00:29:50,222 --> 00:29:51,657
Peace out.

549
00:29:51,657 --> 00:29:55,827
(lively orchestral music)