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- Hey everyone and welcome to
31 Days of Yoga Revolution.

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It's day 22,

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and today we 
practice being gentle.

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Let's get started.

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(lively orchestral music)

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Hello my sweet friends, 
let's begin in Sukhasana today.

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Sit up nice and tall.

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And today's practice 
is low to the ground,

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so a gentle practice.

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But not only is it a 
gentle yoga practice,

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just kind of giving 
your body a rest day

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and the wrists and the 
arms a bit of relief today,

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but it is a gentle 
practice in that we practice

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moving in a way in 
which feels kind

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and gentle so 
that we practice

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or have this even just

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tiny bit of 
relationship with being kind

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and gentle with ourselves.

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We know a little goes 
a long way in that realm.

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If you want to be healthy, 
it really starts with

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identifying ways in 
which you can be kinder

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to yourself and more gentle,

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and then you'll 
be able to do that

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hopefully with others, you know?

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Random acts of kindness for all!

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Okay.

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So now we got 
that out of the way,

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so no Chaturangas today, 
no Downward Dogs even,

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we're gonna really come 
into a nice, comfy seat here,

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sit up nice and tall.

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And we're working 
on our posture today,

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but in a kind and loving way,

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so hands face down
or palms face up,

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whatever feels 
best for you today,

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and we'll begin the 
process of tuning in

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by closing the eyes.

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And starting to 
notice your breath.

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Starting with just 
the noticing today,

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so just notice where 
your breath is naturally,

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and it's kind of a Catch-22,
because just of course

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by bringing 
your attention to it,

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you might start to 
breathe a little deeper,

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which is great.

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But just notice.

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Notice where you might 
be holding any extra tension

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or even adding tension 
as you try to sit up tall,

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see if you can identify 
those places and soften.

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Then tap into that inner smile.

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Lift your heart a little more.

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And then when you're 
ready, take a big, conscious,

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buoyant breath in.

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And as you exhale, 
relax your shoulders down.

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Again, a big wash of 
breath as you breathe in.

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And relax your 
shoulders as you breathe out.

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Great, we're gonna 
come into a hip opener,

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so draw the left 
heel into your center,

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the right foot comes 
to hug up against it.

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We've been here before.

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And then you're just 
gonna walk the fingertips out

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nice and slow, stretching, 
stretching, stretching,

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pulling the hip creases back.

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Maybe you come 
onto the forearms here.

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And maybe you rest the head.

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And then find a little 
sway here if it feels good.

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So practice being 
gentle with yourself

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and consider how your mind

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can support that cause.

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So be kind, one of 
the things I've been

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thinking about lately is, 
well obviously how powerful

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the mind is and how 
powerful the thought is,

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but for me personally, 
my personal journey,

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what it's like to put 
these practices out on YouTube

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and to see my body 
change, and to get feedback,

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and just how powerful

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and how poignant the practice

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of being kind and 
gentle to yourself can be.

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Can I get a amen?

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Alright, press up, 
nice and easy.

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Flip it, reverse it.

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Right heel comes in.

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Left leg comes in, 
just do your best

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to sit up nice and tall.

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And then walk it forward.

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Maybe you sway gently
side-to-side if it feels good.

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And slowly opening the hips.

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And if you're 
new to the practice,

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your knees might be 
flying up towards the ceiling,

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just know that in time with
this slow, conscious work,

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especially this kind of find
what feels good approach,

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you'll be able to 
open, open, open the hips

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and you'll be surprised.

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Wonderful, when you're ready,
press the palms back up.

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We're gonna 
bring the legs out long

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and dig the 
heels into the earth.

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And bend the knees slightly.

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So nice and slow, 
send your legs out long.

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When you get there, 
spread the toes super wide

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so you can try to see 
between each one of your toes.

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And then when you're ready,
reach your arms up towards

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the sky, and then 
exhale, drape your belly

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over the tops of your thighs,
and try to grab onto your

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ankles or the 
outer edges of your feet.

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Now walk your heels 
hip width apart if I didn't

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say that already, 
so that you can inhale,

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loop the shoulders and 
then exhale, allow the head

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to hang between the 
legs here as you breathe.

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And then let the 
power of the breath

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stretch the back body here.

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And you can stay here 
or you're welcome to start

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sliding the legs out long, 
but there's no rush.

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No rush at all.

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I find it actually more
therapeutic to have that

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gentle rest of the thighs on 
the belly, so just play here,

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couple more breaths.

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Let go of any tension 
in the head, the forehead,

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excuse me, or in the jaw.

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And let go of any added 
tension you might be creating

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in this posture, so 
find ways in which you can be

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more kind and gentle by 
softening areas of tension,

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gripping, holdin' on.

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And then we'll release,
Dandasana, fingertips or palms

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to your hips or slightly behind.

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We'll walk the heels in 
line with the hip points.

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Loop the shoulders, 
and we breathe here

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creating length from 
the base of the spine

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all the way through the crown.

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And one more breath, and
if this is simple-d-dimple

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for you, then you really 
need to bring the breath,

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but for a lot of folks, 
just sitting up here

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is really difficult 
with the way in which we

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put our body through 
the works in our culture,

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in most cultures, not 
every culture, my culture.

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So, if this is easy 
for you, you can practice

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lifting up through your
center or bring on the breath.

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Wonderful.

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Then, one more inhale in 
here and on your next exhale

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everyone, really 
press into your palms,

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lift the hips up 
and drag them down.

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We're gonna come to our 
backs, hugging the knees

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into the chest.

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Move nice and easy, breezy.

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Mmmm.

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Then give yourself 
a great big hug here.

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Move my ponytail.

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Gotta move the mic, 
move the ponytail.

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Lord.

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Give yourself a big hug here
and really feel supported

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by your yoga mat.

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I know that can 
sound a little cheesy,

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but I find it very 
loving to just feel like ah,

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I am supported.

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So if your energy 
level is high today

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and you were hoping for 
a strengthening practice,

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you can, of course, tag on


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some more conditioning asanas,

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but I also just feel 
like it's really nice

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to force ourselves 
when we're feeling like,

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oh, I gotta get ripped 
or I gotta get swole,

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or I gotta get, to 
really remember how important

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the rest day is, not just
for the body and the muscles,

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but for our 
mental health as well.

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So hopefully you've rocked
a little side-to-side here

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or you've just enjoyed 
feeling your lower back

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support system here.

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Tuck your chin into your 
chest and then nice and slow

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we're gonna send the left
leg high up towards the sky.

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And squeeze the right 
knee in towards your heart.

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And what our Hatha Yoga is
all about here, opposition,

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finding balance between 
the two opposing forces,

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so while we're gonna go 
into a great stretch here,

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consider that as you 
squeeze the right knee

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in towards your heart, 
and slowly on an exhale,

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lower that left heel all 
the way down to the earth.

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Feel it out, 
notice that breaking point

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where your center has to
engage or your whole body says,

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"Yes," in order to balance

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out the push and the pull.

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I'm gonna center 
myself on my mat.

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Breathe.

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Left heel comes to the ground.

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And then we're just 
gonna rotate the right ankle

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one way and then the other.

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Left toes up towards the sky,

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really firm through 
that left thighbone.

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How cool is it 
that we are taking time

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out of our day to practice,

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to connect to the mind,
the body, and the soul?

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It's pretty awesome.

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Take your right knee and
slowly move it across your body

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over towards the 
left side, supine twist.

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If you want, you can shift
your hips a little bit over

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to the right to get a 
little deeper stretch,

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and we breathe here, turning
maybe onto the right ear,

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maybe opening the arms out wide,

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or you can keep your 
left hand on the hip.

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Definitely find what 
feels good here by breathing

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nice, long, smooth deep breaths.

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Once again, notice if 
there are any areas in which

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you can soften

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or let go of any added tension.

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Glorious, slowly 
come back to center.

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You're gonna hold 
onto your right knee.

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So come back to center 
and grab your right knee.

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And then you're 
gonna slide the hand behind

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the right thigh, 
so the hamstring,

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interlace the fingertips, 
keep nice and firm

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through your left leg, 
and slowly send

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the right leg up high.

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Try to flex your right 
toes towards your face.

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If that leg doesn't 
straighten, no worries.

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Breathe.

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To intensify or to go 
deeper, you can of course

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grab the calf or 
the ankle or the foot,

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but keep a nice foundation
firm through that right hip,

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so right hip 
crease pulling down.

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Lower back nice 
and snugly on your mat.

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Take one more breath.

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And then exhale, cross 
the right ankle over the left,

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lift your left foot up.

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We create that figure four here

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and we interlace the 
fingertips, bring them behind

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the left thigh, kick your left
foot into an imaginary wall,

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and then squeeze your 
legs up towards your heart.

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Breathe.

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Listen to the 
sound of your breath.

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That's the ticket, 
and then send both feet

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up towards the sky.

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Reach your fingers towards
the outer edges of the feet

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and we'll slowly 
lift up, nice and slow.

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Scoop the tailbone 
up and lower down.

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And inhale,
lift up nice and slow.

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Scoop the tailbone up.

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And lower down and 
last time, inhale, squeeze,

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navel draws down to 
the core of the earth,

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tailbone scoops 
up towards the sky.

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And exhale, release 
everything, beautiful.

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Alright, feet come to the earth.

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And when you're ready, 
left knee comes in.

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Interlace and squeeze, keep
the shoulders down and relaxed,

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heart open, and right 
foot up towards the sky.

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Here we go, so we're 
moving in a nice stretch,

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feeling our back 
supported by our yoga mat,

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but again, we have an 
opportunity to go, ah ha,

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I'm practicing 
finding a sense of balance,

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a sense of me in 
between the push and the pull,

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or in this case the 
squeeze and the press.

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When you're ready, on an 
exhale, take that right leg

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down and see what happens.

249
00:13:51,064 --> 00:13:53,533
So move nice and slow so 
you can notice that moment

250
00:13:53,533 --> 00:13:57,670
where ah, the abdominal wall
engages the body,

251
00:13:58,733 --> 00:14:00,423
unites.

252
00:14:05,611 --> 00:14:07,814
And if this is too much, 
you're like, Adriene,

253
00:14:07,814 --> 00:14:11,617
then just enjoy the stretch, 
your rest day, homie.

254
00:14:11,617 --> 00:14:13,119
All good, breathe.

255
00:14:14,387 --> 00:14:15,221
Enjoy.

256
00:14:19,025 --> 00:14:21,527
Active through that right leg.

257
00:14:25,531 --> 00:14:28,334
When you're ready, 
guide your left knee over

258
00:14:28,334 --> 00:14:29,235
towards the right.

259
00:14:29,235 --> 00:14:31,804
Maybe you shift the 
hips over towards the center

260
00:14:31,804 --> 00:14:33,806
of your mat just a hair,

261
00:14:34,974 --> 00:14:38,344
and we find that 
supine twist here again.

262
00:14:38,344 --> 00:14:42,515
Breathing deep, maybe you turn
onto your left ear this time.

263
00:15:01,467 --> 00:15:05,404
And then allow your breath
to guide you back to center.

264
00:15:05,404 --> 00:15:07,507
Squeeze the left knee in.

265
00:15:10,309 --> 00:15:13,112
And then slide the hands behind.

266
00:15:13,112 --> 00:15:15,248
Interlace, and 
when you're ready,

267
00:15:15,248 --> 00:15:17,750
slowly draw that left foot up.

268
00:15:19,085 --> 00:15:21,420
We didn't rotate the 
ankle earlier, so go ahead

269
00:15:21,420 --> 00:15:24,565
and do it here, yeah!

270
00:15:27,727 --> 00:15:30,897
Nice and firm 
through that right foot.

271
00:15:30,897 --> 00:15:35,956
Balancing the energy 
of the body, stretching.

272
00:15:37,470 --> 00:15:40,928
Taking this day to restore,

273
00:15:44,177 --> 00:15:48,981
but to continue to tend 
to that mental head space.

274
00:15:48,981 --> 00:15:51,284
(playful exhaling breaths)

275
00:15:51,284 --> 00:15:53,719
Take a deep breath in, 
really flex your left toes

276
00:15:53,719 --> 00:15:55,221
towards your face.

277
00:15:56,355 --> 00:15:57,690
And then we'll release.

278
00:15:57,690 --> 00:16:02,495
Cross the left ankle over 
the top of the right thigh.

279
00:16:02,495 --> 00:16:04,664
Find your figure four 
and when you're ready,

280
00:16:04,664 --> 00:16:06,432
thread the needle, 
kick your right foot

281
00:16:06,432 --> 00:16:09,335
into an imaginary wall, 
and lengthen through

282
00:16:09,335 --> 00:16:11,003
the back of the neck.

283
00:16:11,003 --> 00:16:13,806
Take a couple breaths 
here to really squeeze the legs

284
00:16:13,806 --> 00:16:16,542
up towards your 
head, your heart.

285
00:16:17,677 --> 00:16:18,778
Breathe deep.

286
00:16:32,959 --> 00:16:35,695
Wonderful, take 
a deep breath in.

287
00:16:36,662 --> 00:16:38,965
And then use your 
exhale to unravel.

288
00:16:38,965 --> 00:16:41,500
Send both feet 
up towards the sky,

289
00:16:41,500 --> 00:16:43,803
and this time we'll 
reach to the left side.

290
00:16:43,803 --> 00:16:45,771
So reaching to the left, 
you're really lifting up

291
00:16:45,771 --> 00:16:47,039
through the tail.

292
00:16:47,039 --> 00:16:48,741
Here we go, big inhale.

293
00:16:48,741 --> 00:16:49,809
Exhale, lift.

294
00:16:51,310 --> 00:16:53,112
Inhale, lower.

295
00:16:53,112 --> 00:16:56,249
Exhale, lift to the left side.

296
00:16:56,249 --> 00:16:57,416
Inhale, lower.

297
00:16:58,651 --> 00:16:59,752
Exhale, lift.

298
00:17:00,920 --> 00:17:02,555
Inhale, lower.

299
00:17:02,555 --> 00:17:04,824
Exhale, lift, please 
switch to the right.

300
00:17:04,824 --> 00:17:06,058
Inhale, lower.

301
00:17:06,058 --> 00:17:08,426
Exhale, lift, 
scooping the tailbone up.

302
00:17:08,426 --> 00:17:09,996
Inhale, lower.

303
00:17:09,996 --> 00:17:11,063
Exhale, lift.

304
00:17:12,397 --> 00:17:14,200
Inhale, lower.

305
00:17:14,200 --> 00:17:15,300
Exhale, lift.

306
00:17:16,202 --> 00:17:18,170
One more, inhale, lower.

307
00:17:18,170 --> 00:17:19,238
Exhale, lift.

308
00:17:20,439 --> 00:17:21,574
Fabulous.

309
00:17:21,574 --> 00:17:23,175
Bring the feet together.

310
00:17:23,175 --> 00:17:25,176
Knees open nice and wide.

311
00:17:25,176 --> 00:17:27,713
Take the hands to 
the hip creases here

312
00:17:27,713 --> 00:17:30,149
and then just give 
it a little pawing.

313
00:17:30,149 --> 00:17:33,085
Have you ever seen an 
animal, like a cat or a dog

314
00:17:33,085 --> 00:17:33,986
make their bed?

315
00:17:33,986 --> 00:17:37,089
They do this shit 
all over the place.

316
00:17:37,089 --> 00:17:37,924
(laughs)

317
00:17:37,924 --> 00:17:41,427
So it's like that, 
you're kind of kneading.

318
00:17:41,427 --> 00:17:46,166
Vocab word, kneading 
the tops of the hips here.

319
00:17:47,767 --> 00:17:49,936
Can use your thumbs 
to get down in there too.

320
00:17:49,936 --> 00:17:54,407
Oh yeah, I'm goin' all 
the way up here too, yeah.

321
00:17:54,407 --> 00:17:56,175
Find what feels good.

322
00:18:01,647 --> 00:18:05,051
Alright, and then 
after a little massage,

323
00:18:05,952 --> 00:18:09,655
bring your hands to 
your belly or your ribs.

324
00:18:09,655 --> 00:18:11,557
Tuck your chin into your chest.

325
00:18:11,557 --> 00:18:13,225
Soften your toes, 
so no gripping.

326
00:18:13,225 --> 00:18:15,061
Soften your fingers.

327
00:18:15,061 --> 00:18:18,297
And take an inhale 
in through the nose.

328
00:18:20,833 --> 00:18:22,935
And out through the nose.

329
00:18:24,270 --> 00:18:26,272
Close your eyes, breathe with me

330
00:18:26,272 --> 00:18:29,442
in through the nose, 
regulated breath.

331
00:18:32,478 --> 00:18:35,114
And exhale out through the nose.

332
00:18:38,584 --> 00:18:42,054
Slow release in the hips here,
just moving with the breath.

333
00:18:42,054 --> 00:18:46,225
You don't have to do anything,
just allow, big inhale.

334
00:18:49,795 --> 00:18:51,568
And long exhale.

335
00:18:54,767 --> 00:18:57,103
Sync up with me, big inhale.

336
00:19:01,607 --> 00:19:03,171
Big exhale.

337
00:19:06,612 --> 00:19:08,457
Big inhale.

338
00:19:12,818 --> 00:19:14,910
Long exhale.

339
00:19:17,189 --> 00:19:19,258
And three more times, in.

340
00:19:23,462 --> 00:19:25,001
And out.

341
00:19:28,934 --> 00:19:30,440
Inhale.

342
00:19:34,707 --> 00:19:36,271
And exhale.

343
00:19:40,079 --> 00:19:43,816
Last time, keep your 
eyes closed, breathe in.

344
00:19:48,287 --> 00:19:50,222
And breathe out.

345
00:19:54,860 --> 00:19:56,762
Take your fingers, release them,

346
00:19:56,762 --> 00:19:59,698
bring them to the 
outer edges of your legs.

347
00:19:59,698 --> 00:20:01,867
Press the feet 
together and lift your legs

348
00:20:01,867 --> 00:20:03,702
all the way up and in.

349
00:20:05,704 --> 00:20:09,041
And we'll extend 
the right leg out long.

350
00:20:09,041 --> 00:20:11,510
And the left leg out long.

351
00:20:11,510 --> 00:20:13,946
And then inhale, reach 
all the way up and overhead,

352
00:20:13,946 --> 00:20:16,148
big full body stretch here.

353
00:20:16,148 --> 00:20:18,751
Spread the fingers, 
spread the toes.

354
00:20:18,751 --> 00:20:20,786
Feel your body in the 
earth, see if you can move

355
00:20:20,786 --> 00:20:22,421
your pelvis, your hips here.

356
00:20:22,421 --> 00:20:24,090
Move your shoulders.

357
00:20:25,524 --> 00:20:28,127
Then inhale lots of love in,
start to wake up the body

358
00:20:28,127 --> 00:20:29,595
here a little bit.

359
00:20:29,595 --> 00:20:31,063
In case you got too 
sleepy and you have to go

360
00:20:31,063 --> 00:20:33,899
to work next, I gotta 
cover all my bases here.

361
00:20:33,899 --> 00:20:37,303
If you're goin' to bed, 
then just stay chill.

362
00:20:37,303 --> 00:20:39,638
And exhale lots of love out.

363
00:20:40,706 --> 00:20:43,375
Hands come gently at your sides.

364
00:20:44,844 --> 00:20:47,012
And we take one 
last moment here together

365
00:20:47,012 --> 00:20:50,983
to be still, to surrender, 
and perhaps consider

366
00:20:50,983 --> 00:20:55,054
what it feels like when 
you are kind to yourself.

367
00:20:57,790 --> 00:20:59,859
And gentle with yourself.

368
00:21:03,195 --> 00:21:07,266
And perhaps we consider that
this is a powerful practice,

369
00:21:07,266 --> 00:21:10,803
sometimes maybe more powerful
than I wanna pump you up,

370
00:21:10,803 --> 00:21:14,974
because we are able to be 
kind and gentle with others

371
00:21:15,841 --> 00:21:17,843
and also with the earth.

372
00:21:21,947 --> 00:21:24,216
Thanks so much for sharing 
your time and your energy

373
00:21:24,216 --> 00:21:25,584
and your practice.

374
00:21:25,584 --> 00:21:28,854
Have a wonderful rest 
of your day or evening.

375
00:21:28,854 --> 00:21:31,323
I'll see you tomorrow.

376
00:21:31,323 --> 00:21:34,634
From my heart to yours, namaste.

377
00:21:34,634 --> 00:21:38,489
(lively orchestral music)