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

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It's day 23, 
work hard, play hard.

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I'm proud of you for being here.

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Let's do this.

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We have a discipline practice.

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Let's get started.

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(lively orchestral music)

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Alright, let's begin 
in a comfortable seat.

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Sit up nice and tall.

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Welcome to your yoga practice.

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I'm so grateful that you're here

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and today's practice is a
contemplation on discipline.

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So, we're going to 
discuss or I'll talk about this

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more in depth in the 
email that accompanies this

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day 23 practice, but 
for now let's see if we can

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just place this idea of 
discipline, self discipline

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in our hearts, 
and it's not actually there

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as a prompt or as an 
invitation to limit you,

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but rather to liberate you.

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So, especially 
in yoga philosophy,

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we look at self discipline

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as a invitation

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or a tool to 
actually liberate you.

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So again, more on that in 
our discussion off the mat,

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but let's see if we can 
play with that a little bit

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through our body and 
the physical practice

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on the mat today.

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So sit up nice and tall.

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Blah, blah, blah, blah, 
blah, let's have some fun.

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Deep breath in.

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And as you exhale, 
relax your shoulders.

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And as we've been doing, 
just take these first couple

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moments to drop the day 
thus far, to really take

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this time for yourself 
and trust your instincts

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that this is where you're
supposed to be right now, okay?

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Sit up nice and tall, 
use an inhale to feel

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that length through the spine,

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and then use an exhale to 
just ground in this moment.

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Honor where you're at today,

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accept exactly 
where you're at today.

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Everything is as it should be.

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So we're gonna ease in 
today with a little pranayama,

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this is actually a 
little Kundalini practice

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to awaken the body and 
stimulate a little energy

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so that we'll have 
something to move through

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our tapas practice with, so
this idea, tapas, to burn.

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Let's just let 
the body talk here.

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Here we go, big inhale, 
reach the fingertips

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all the way up.

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Palms are gonna 
come really wide.

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Stretch the hands, 
fingertips wide.

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And then you're 
gonna take your fingers in

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except for the 
thumbs, take them in,

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or whatever fingers you have,

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you're just gonna 
create a little mudra,

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and you can actually create
a mudra of your choice here

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if you're not 
working with 10 fingers

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or if you're wanting 
to adjust this in any way,

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you can even take the 
hands here and do a mudra.

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But, I invite 
you to take the arms

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up and overhead if you can.

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I'll come to this mudra here,
bringing my forefingers in

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and keeping the thumbs out.

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Soft bend in the 
elbows here, not locked,

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just soft bend.

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Remember that 
beautiful rotation that you've

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been working on 
in your practice,

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and depending on your 
energy level or how many times

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you take your arms 
up and over your head

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throughout the day, you 
might already begin to feel

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tired or weary here.

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So let's use the breath 
and the focus of our mind

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to really support this 
action as we inhale, lift,

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press your thumbs up, up, up.

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And exhale, ground 
the shoulders down.

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Start to focus on the sensation

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and become absorbed with 
the sound of your breath.

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Close your eyes here 
for a couple minutes.

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Whoa, couple moments, 
not minutes, don't worry.

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And breathe.

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Feel the blood 
flow opposite direction.

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Press into the thumbs.

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Imagine you're leaning 
up against a wall here.

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Then find places to 
lift and places to ground,

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so draw some energy 
up from the pelvic floor.

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Ground down through 
the tops of the thighs.

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You got this, 
one more breath cycle.

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Big inhale in.

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And long exhale out.

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With grace, with poise, 
release the fingertips

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nice and slow, 
place your hands in your lap

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and continue to listen 
to the sound of your breath.

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Breathe.

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And we take this 
time to become aware

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of how we're feeling today.

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And then drop your 
chin to your chest,

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feel big stretch in 
the back of the neck.

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Pull the shoulders back.

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See if you can 
anchor a little energy

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through the upper back body, 
perhaps by bringing

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the shoulder blades together.

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Pinch your pencil.

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And then left ear 
over left shoulder,

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keep that activation 
in the upper back body

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as you gently bring the left
ear over to the left shoulder.

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Soft face, soft jaw.

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Big breath.

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And then slowly, 
mindfully, chin to chest

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and right ear 
over right shoulder.

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And then notice if 
there's any added tension here.

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Part of this practice 
is definitely noticing

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where we're actually creating
tension, adding tension,

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so for me I often 
grip in my hip flexors,

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see if you can 
soften in the places

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that are gripping here.

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And then draw the chin to the
chest and roll it up slowly.

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Alright, big inhale to 
reach the fingertips back up.

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Spread your palms.

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Spread your fingers.

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Press the thumbs into 
the earth when you're ready,

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so go from open palms, 
so lots of mindfulness,

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energy in the fingers, 
and then find your mudra.

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Alright, so a 
little Kapalabhati breath.

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This is a wonderful 
breath to kind of just jumpstart

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your day, give you a 
little extra kick of energy.

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It's a cleansing breath.

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It's a fiery breath.

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And so, we take 
a deep breath in,

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and on the exhale 
we draw the navel in

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firmly, fiercely, sharp.

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The inhale is passive.

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The exhale is strong.

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And really, it's a 
microcosm of the breath work

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we've been doing, using 
the inhale to find expansion

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and the exhale to contract
and find support from within.

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There's a whole video on this
breath, Skull Shining breath

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is what it translates to, 
which I think is awesome,

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rock and roll!

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But we'll be here 
for a couple minutes.

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Keep your arms up 
and overhead if you can.

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Find something to 
focus on in front of you

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or you can focus at the video.

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Sit up nice and 
tall and let's begin.

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(exhaling breaths)

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Try to keep your 
shoulders relaxed

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and just create 
movement in the belly.

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(exhaling breaths)

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Inhale is passive, 
exhale is sharp.

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Draw the navel in.

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(exhaling breaths)

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Take a deep breath in.

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And with grace, with 
control release hands,

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opposite hand on 
top if you can remember,

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just place the 
palms gently in your lap.

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Close your eyes.

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Activate the upper back body.

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Lift your heart.

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Observe your breath.

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Notice places where you 
might be gripping, holding.

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Soften.

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Wonderful, bat 
the eyelashes open.

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Let's bring the palms together, 
create a little heat,

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tapas, to burn.

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Create a little friction, 
and then take this energy,

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open your eyes, 
open your mouth, open your jaw.

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Stretch it out.

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Start to wake up the face, 
wake up your eyeballs,

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maybe take 'em a little
side-to-side, up and down.

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♫ Up and down

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Then we'll take it forward and
onto all fours for Cat-Cow.

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Take your time getting there.

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See if you can move 
with your breath even here.

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When you're ready, 
start to fire it up.

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Careful not to rush.

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Keep it nice and integrated.

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Inhale, drop the belly.

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You know what to do here.

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Exhale, round through the spine.

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Take it a couple rounds.

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Trust this is where 
you're supposed to be.

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Start to create more 
movement up and down,

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through the spine.

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Hands are nice and 
stretched out on your mat.

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Fingertips pressing 
into the earth.

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And a couple more.

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And then we'll make our 
way to Downward Facing Dog

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by curling the toes under
and sending the hips up high.

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Take a couple breaths here.

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You can take your 
dog for a little walk

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and then eventually 
come to a place of stillness.

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Listen to the 
sound of your breath.

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Sweet like the ocean.

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Upper arm bones rotate 
out away from the ears.

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Inner thighs spiral in.

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We lift up from the hip
crease and then we anchor down

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through the heels.

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Don't worry about the heels
touching the ground at all.

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And then just make sure 
the neck is integrated here.

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Maybe draw your nose or tuck
your chin in slightly rather.

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One more breath.

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Fabulous.

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Then make your way to 
the top, nice and slow.

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Nice, slow 
movement here to start.

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Stretching through 
the backs of the legs.

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And we'll come 
to our Forward Fold

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where we'll take a 
couple fierce breaths here,

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letting any tension, 
any stress go,

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anything that you've been
carrying perhaps on your back,

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let that load go.

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You don't need to carry 
that weight for the duration

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of our practice.

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Keep it light.

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And then when you're ready,
slowly roll all the way up.

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And alright, and as you roll up,

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really press your 
feet into the ground,

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create that full body awareness,
and swim the fingertips

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behind to interlace.

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Draw the knuckles down and away.

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Start to open up 
through the chest.

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Your pecs, your shoulders, 
breathe deep here,

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and you can 
find what feels good.

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Stay soft, so mindful in 
the knees, so not locked,

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and you can sway 
a little side-to-side.

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Maybe repeat the 
ear over the shoulder.

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Lift the toes.

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And then take a big breath in.

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And exhale to 
release, break free.

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Inhale, reach for the sky.

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Stretch.

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And exhale, Forward Fold,
all the way down.

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Way to stick with it.

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Here we are, inhale.

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Find that halfway lift.

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Try to find something 
new here as you lengthen

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through the crown, 
pull the elbows back.

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And exhale, slide it back down.

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Inhale, reach for the sky,

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really feel your feet 
pressing into the earth.

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Engage the legs, all the
muscles as you reach up high,

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and then exhale, interlace,
opposite thumb behind this time.

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Knuckles draw down and away,

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title of my 
second book as you know.

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(laughs) That joke needs to die.

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And we open the chest and 
again, just find some soft,

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easy movement here.

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And make it your own.

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Then big inhale, 
press away from the earth,

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expand through all 
four sides of the torso.

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And exhale to break free.

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There's a lightness here.

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Inhale, reach for 
the sky, Volcano Pose,

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big, big beach 
ball up and overhead.

253
00:13:01,180 --> 00:13:02,949
Stay here for a couple breaths.

254
00:13:02,949 --> 00:13:04,484
Draw the shoulders down.

255
00:13:04,484 --> 00:13:05,752
Lift your toes.

256
00:13:07,620 --> 00:13:08,454
Engage.

257
00:13:09,689 --> 00:13:13,292
Feel the blood flow opposite
direction here in the hands.

258
00:13:13,292 --> 00:13:15,061
Really pay attention.

259
00:13:15,061 --> 00:13:18,097
Try to study the sensations
rather than just hit your mark.

260
00:13:18,097 --> 00:13:20,967
Really can you embody this shape

261
00:13:22,869 --> 00:13:25,439
with such self-awareness?

262
00:13:27,640 --> 00:13:30,943
For me discipline and awareness
translate to the same thing

263
00:13:30,943 --> 00:13:33,012
when I'm on my yoga mat.

264
00:13:33,012 --> 00:13:34,180
Big breath in.

265
00:13:35,181 --> 00:13:37,617
Use your exhale to fold.

266
00:13:37,617 --> 00:13:41,921
Great work, feel the blood
flow opposite direction here.

267
00:13:41,921 --> 00:13:43,289
And then when 
you're ready, inhale,

268
00:13:43,289 --> 00:13:45,391
lift up halfway.

269
00:13:45,391 --> 00:13:47,727
Awesome, exhale, soften and bow.

270
00:13:47,727 --> 00:13:50,196
Bring the feet 
together arch to arch

271
00:13:50,196 --> 00:13:52,098
and then slide 
your right foot back.

272
00:13:52,098 --> 00:13:55,001
Step lightly with an awareness.

273
00:13:55,001 --> 00:13:57,737
Back knee lowered or 
lifted today, yogi's choice.

274
00:13:57,737 --> 00:14:01,908
As you open up, just start to
stretch out through the legs.

275
00:14:01,908 --> 00:14:06,045
So notice if the upper 
back body is rounded here,

276
00:14:06,045 --> 00:14:08,481
can you tug the 
shoulders back, anchor through

277
00:14:08,481 --> 00:14:11,417
the shoulder blades, 
and open the chest.

278
00:14:11,417 --> 00:14:14,454
Then one more 
big breath in here.

279
00:14:14,454 --> 00:14:16,155
Then exhale, plant the palms,

280
00:14:16,155 --> 00:14:20,326
step the left toes back to
our first Plank here today.

281
00:14:22,028 --> 00:14:23,696
Find the integrity.

282
00:14:23,696 --> 00:14:24,697
Big breaths.

283
00:14:25,965 --> 00:14:27,300
And then slowly 
lower all the way down.

284
00:14:27,300 --> 00:14:28,534
You can lower the knees.

285
00:14:28,534 --> 00:14:31,404
Come all the way to the belly.

286
00:14:31,404 --> 00:14:36,109
Big inhale to lift your heart, 
pull the elbows back.

287
00:14:36,109 --> 00:14:39,078
And then exhale to 
cascade and release back down.

288
00:14:39,078 --> 00:14:40,313
Curl the toes under.

289
00:14:40,313 --> 00:14:41,481
Lift the kneecaps.

290
00:14:41,481 --> 00:14:44,350
Big inhale to press up to Plank.

291
00:14:44,350 --> 00:14:47,520
And then big exhale 
to send the hips up high,

292
00:14:47,520 --> 00:14:48,788
Downward Facing Dog.

293
00:14:48,788 --> 00:14:51,591
Shake the head a 
little loose here.

294
00:14:51,591 --> 00:14:54,427
Focus on the 
sound of your breath.

295
00:14:58,564 --> 00:14:59,832
Wonderful and 
then nice and easy,

296
00:14:59,832 --> 00:15:01,367
we'll step the right foot up,

297
00:15:01,367 --> 00:15:03,870
back knee can 
lower or stay lifted,

298
00:15:03,870 --> 00:15:06,873
and we just take a couple
breaths here to warm up the
legs.

299
00:15:06,873 --> 00:15:08,608
So stretch 
through those muscles.

300
00:15:08,608 --> 00:15:10,743
Find our alignment.

301
00:15:10,743 --> 00:15:12,478
Challenge the breath.

302
00:15:13,713 --> 00:15:16,749
And remember to allow the 
news from your foundation,

303
00:15:16,749 --> 00:15:19,185
from down below to travel
all the way up to the spine,

304
00:15:19,185 --> 00:15:21,020
so if the spine is rounded here,

305
00:15:21,020 --> 00:15:22,855
loop the shoulders 
and see if you can create

306
00:15:22,855 --> 00:15:26,459
a nice, long, 
beautiful, open pathway

307
00:15:26,459 --> 00:15:29,621
from the crown to the tail,

308
00:15:29,621 --> 00:15:31,731
from the tail to the crown.

309
00:15:31,731 --> 00:15:34,467
One more big 
breath here, you got it.

310
00:15:34,467 --> 00:15:37,170
And exhale, plant the palms,
step the right toes back,

311
00:15:37,170 --> 00:15:40,673
Plank Pose, press 
away from your yoga mat.

312
00:15:41,541 --> 00:15:42,775
Breathe deep.

313
00:15:42,775 --> 00:15:43,776
Inhale.

314
00:15:43,776 --> 00:15:46,012
Exhale, slowly lower 
the knees if you'd like

315
00:15:46,012 --> 00:15:48,381
and we're lowering all 
the way down to the belly.

316
00:15:48,381 --> 00:15:50,950
Gaze forward as you lower down.

317
00:15:52,018 --> 00:15:53,738
Inhale, Cobra.

318
00:15:55,221 --> 00:15:57,256
Exhale to release.

319
00:15:57,256 --> 00:15:58,891
Curl the toes under.

320
00:15:58,891 --> 00:16:01,427
Draw the navel up to 
the spine as you power up,

321
00:16:01,427 --> 00:16:02,962
lift the kneecaps, 
tone the quads.

322
00:16:02,962 --> 00:16:05,331
Big breath 
presses you up to Plank.

323
00:16:05,331 --> 00:16:08,234
And then exhale to your dog.

324
00:16:08,234 --> 00:16:11,304
Fabulous, deep breath in here.

325
00:16:11,304 --> 00:16:13,779
And long breath out.

326
00:16:16,642 --> 00:16:18,744
Inhale to look forward.

327
00:16:18,744 --> 00:16:22,648
Exhale, make your way 
to the top, Forward Fold.

328
00:16:24,917 --> 00:16:26,986
Inhale, halfway lift.

329
00:16:26,986 --> 00:16:30,156
Find a lightness in 
your heart here, so inflate,

330
00:16:30,156 --> 00:16:32,658
and then exhale to release.

331
00:16:32,658 --> 00:16:34,293
Inhale, root to rise.

332
00:16:34,293 --> 00:16:36,762
Strong energy through 
the fingers as you reach up

333
00:16:36,762 --> 00:16:38,464
towards the sky.

334
00:16:38,464 --> 00:16:40,166
And exhale, hands to heart.

335
00:16:40,166 --> 00:16:41,434
Draw it all in.

336
00:16:42,568 --> 00:16:43,903
Strong focus.

337
00:16:43,903 --> 00:16:45,421
Inhale, reach.

338
00:16:47,840 --> 00:16:49,240
Exhale, fold.

339
00:16:52,044 --> 00:16:53,946
Inhale, halfway lift.

340
00:16:53,946 --> 00:16:56,148
Listen to your breath.

341
00:16:56,148 --> 00:16:57,216
Exhale, fold.

342
00:16:59,919 --> 00:17:01,854
Inhale, 
step the right foot back.

343
00:17:01,854 --> 00:17:03,522
Back knee lowered or lifted.

344
00:17:03,522 --> 00:17:05,523
Loop the shoulders, 
open the chest.

345
00:17:05,523 --> 00:17:06,858
We're gonna come 
off the fingertips here

346
00:17:06,858 --> 00:17:08,426
for one big inhale.

347
00:17:08,426 --> 00:17:09,228
Inhale in.

348
00:17:10,262 --> 00:17:12,865
And exhale, plant the palms.

349
00:17:12,865 --> 00:17:14,666
Step the left toes back.

350
00:17:14,666 --> 00:17:17,470
Belly to Cobra or 
Chaturanga to Up Dog.

351
00:17:17,470 --> 00:17:19,906
Gaze forward as you lower down.

352
00:17:19,906 --> 00:17:22,808
Inhale, pull the elbows back.

353
00:17:22,808 --> 00:17:25,111
Exhale to release.

354
00:17:25,111 --> 00:17:26,512
Curl the toes under.

355
00:17:26,512 --> 00:17:29,649
When you are ready, 
press up to Plank.

356
00:17:29,649 --> 00:17:32,852
And then Downward Facing Dog.

357
00:17:32,852 --> 00:17:34,854
Awesome strength, awesome focus.

358
00:17:34,854 --> 00:17:37,723
Stay present with your breath.

359
00:17:37,723 --> 00:17:41,060
Big inhale to step the 
right foot up all the way.

360
00:17:41,060 --> 00:17:42,929
Back knee lowered or 
lifted, yogi's choice

361
00:17:42,929 --> 00:17:47,333
as you loop the shoulders,
look forward, open your heart.

362
00:17:47,333 --> 00:17:50,303
Then big inhale to lift the
fingertips just for a breath.

363
00:17:50,303 --> 00:17:53,239
Open, inhale, squeeze 
the inner thighs together.

364
00:17:53,239 --> 00:17:54,974
Exhale, plant.

365
00:17:54,974 --> 00:17:57,177
Step the right foot back,
creating more heat,

366
00:17:57,177 --> 00:17:59,879
belly to Cobra or 
Chaturanga to Upward Dog.

367
00:17:59,879 --> 00:18:01,280
Take your gaze forward.

368
00:18:01,280 --> 00:18:03,382
Keep it there as you 
move with your breath,

369
00:18:03,382 --> 00:18:07,553
inhaling to open the 
chest, open the heart.

370
00:18:07,553 --> 00:18:12,124
And then exhale to make 
your way to Downward Dog.

371
00:18:12,124 --> 00:18:15,227
So you make it your own, 
of course you can do all fours

372
00:18:15,227 --> 00:18:18,564
in between there, Child's Pose.

373
00:18:18,564 --> 00:18:20,399
Just a reminder.

374
00:18:20,399 --> 00:18:23,436
In your Down Dog, 
take a deep breath in.

375
00:18:23,436 --> 00:18:26,005
And a long breath out.

376
00:18:26,005 --> 00:18:27,873
Inhale to look forward.

377
00:18:27,873 --> 00:18:32,044
And then exhale to make your
way to the top, Forward Fold.

378
00:18:35,615 --> 00:18:37,616
Inhale, halfway lift.

379
00:18:37,616 --> 00:18:40,119
Move with your breath.

380
00:18:40,119 --> 00:18:42,188
Exhale to soften and bow.

381
00:18:43,189 --> 00:18:45,291
Root to rise, 
energy in the fingertips.

382
00:18:45,291 --> 00:18:48,461
Inhale, reach for 
the sky, really reach.

383
00:18:48,461 --> 00:18:52,231
And exhale, gather it 
all in, hands to heart.

384
00:18:52,231 --> 00:18:53,466
Deep breath in.

385
00:18:54,734 --> 00:18:56,395
Soft exhale out.

386
00:18:58,804 --> 00:19:02,408
Beautiful, 
inhale, reach for the sky.

387
00:19:02,408 --> 00:19:03,926
Exhale, fold.

388
00:19:05,811 --> 00:19:07,580
Inhale, halfway lift.

389
00:19:08,881 --> 00:19:10,783
Exhale, soften and bow.

390
00:19:11,851 --> 00:19:13,886
Inhale, step 
the right foot back.

391
00:19:13,886 --> 00:19:16,455
This time we're gonna 
pivot on the back foot

392
00:19:16,455 --> 00:19:20,126
and on the inhale, 
rise up to Warrior I.

393
00:19:20,126 --> 00:19:21,460
So your right toes 
are pointing towards

394
00:19:21,460 --> 00:19:24,764
the front right corner of 
your yoga mat or the room,

395
00:19:24,764 --> 00:19:26,799
and your fingertips 
have energy in them

396
00:19:26,799 --> 00:19:29,435
as they reach for the sky.

397
00:19:29,435 --> 00:19:31,804
Front knee over front ankle.

398
00:19:31,804 --> 00:19:34,240
Moving through your 
checklist here, lifting up,

399
00:19:34,240 --> 00:19:36,675
drawing the belly in.

400
00:19:36,675 --> 00:19:39,945
Pressing into the 
knife edge of that back foot.

401
00:19:39,945 --> 00:19:41,847
Lengthen your tailbone down.

402
00:19:41,847 --> 00:19:43,816
And just make sure you're
not cutting off energy here,

403
00:19:43,816 --> 00:19:47,219
so drop the 
shoulders down, create space.

404
00:19:48,551 --> 00:19:51,757
Then definitely 
reside in the breath here.

405
00:19:51,757 --> 00:19:55,061
Drop the pose and let your
breath move through the shape,

406
00:19:55,061 --> 00:19:56,462
whatever that means to you.

407
00:19:56,462 --> 00:19:59,565
Really feeling the strength,
the power in that back leg.

408
00:19:59,565 --> 00:20:02,501
That strong bend 
in the front leg.

409
00:20:02,501 --> 00:20:05,181
The stability all the 
way up through the spine.

410
00:20:05,181 --> 00:20:09,475
And then you bring the 
softness as you inhale.

411
00:20:09,475 --> 00:20:11,577
And ground as you exhale.

412
00:20:13,512 --> 00:20:15,781
One more breath, 
feel the blood flow.

413
00:20:15,781 --> 00:20:18,551
Discipline practice, 
we got this.

414
00:20:20,352 --> 00:20:21,895
And exhale.

415
00:20:22,988 --> 00:20:26,592
Great, inhale, reach your 
fingertips a little higher.

416
00:20:26,592 --> 00:20:28,861
And exhale, hands to heart.

417
00:20:30,362 --> 00:20:32,851
Pivot on the back foot slowly,

418
00:20:32,851 --> 00:20:36,869
really slow as if you're
moving through sludge or clay,

419
00:20:36,869 --> 00:20:39,171
and then maybe you can bend
that front knee a little deeper,

420
00:20:39,171 --> 00:20:40,906
you come to high lunge.

421
00:20:40,906 --> 00:20:43,309
Feel that gorgeous 
stretch in the hip flexor.

422
00:20:43,309 --> 00:20:46,245
Lift your heart, 
sternum to thumbs.

423
00:20:46,245 --> 00:20:47,980
And breathe in here.

424
00:20:47,980 --> 00:20:50,883
Then on an exhale, we're 
gonna step the back foot up

425
00:20:50,883 --> 00:20:54,053
and come to a standing
one-legged Tadasana.

426
00:20:54,053 --> 00:20:55,192
Whoa.

427
00:20:56,555 --> 00:20:58,390
Beautiful, inhale in.

428
00:20:58,390 --> 00:21:01,327
Exhale, cross the 
right leg over the left.

429
00:21:01,327 --> 00:21:03,929
Sink a little deeper 
in your standing leg.

430
00:21:03,929 --> 00:21:07,566
And maybe you wrap the 
toes around, maybe not.

431
00:21:07,566 --> 00:21:08,634
Breathe deep.

432
00:21:09,468 --> 00:21:12,304
Draw the navel 
inward and upward.

433
00:21:12,304 --> 00:21:13,606
So little eagle legs here.

434
00:21:13,606 --> 00:21:14,573
Breathing deep.

435
00:21:14,573 --> 00:21:17,543
Again, you decide 
soft hands or maybe

436
00:21:17,543 --> 00:21:20,546
pressing into the palms, 
you're in charge.

437
00:21:20,546 --> 00:21:21,948
Lengthen the back of the neck.

438
00:21:21,948 --> 00:21:25,117
Take one more breath here.

439
00:21:25,117 --> 00:21:27,620
Then we're gonna 
unravel, unravel, unravel.

440
00:21:27,620 --> 00:21:29,855
Come all the way 
back to your high lunge.

441
00:21:29,855 --> 00:21:31,290
Don't look back, trust.

442
00:21:31,290 --> 00:21:33,392
Just keep your gaze forward.

443
00:21:33,392 --> 00:21:36,295
The earth is there 
to catch you, I'll be.

444
00:21:36,295 --> 00:21:39,598
Inhale, reach for 
the sky, awesome work.

445
00:21:39,598 --> 00:21:42,401
Then exhale, rain it all the
way back down to your lunge,

446
00:21:42,401 --> 00:21:44,670
back to that nice, low lunge.

447
00:21:44,670 --> 00:21:46,939
Inhale to look forward.

448
00:21:46,939 --> 00:21:49,675
Exhale, plant the palms, 
step the left toes back.

449
00:21:49,675 --> 00:21:52,044
You can move straight to 
Downward Dog here my friends

450
00:21:52,044 --> 00:21:55,814
or you move belly to 
Cobra or Chaturanga to Up Dog,

451
00:21:55,814 --> 00:21:58,150
creating a little more heat.

452
00:21:59,318 --> 00:22:01,320
Moving with your breath.

453
00:22:11,597 --> 00:22:15,067
In Downward Dog, 
take a deep breath in.

454
00:22:15,067 --> 00:22:16,902
And a long breath out.

455
00:22:19,538 --> 00:22:22,408
And nice and easy, step 
the right leg all the way up.

456
00:22:22,408 --> 00:22:24,577
Come to a nice, low lunge.

457
00:22:24,577 --> 00:22:26,145
Inhale to look forward.

458
00:22:26,145 --> 00:22:28,647
Then exhale, 
pivot on the back foot.

459
00:22:28,647 --> 00:22:31,450
Rise up, big breath, Warrior I.

460
00:22:31,450 --> 00:22:33,485
Take your time to 
get situated here.

461
00:22:33,485 --> 00:22:35,888
Find nice, strong foundation.

462
00:22:38,924 --> 00:22:41,460
Stay focused on the situation.

463
00:22:41,460 --> 00:22:45,631
So, there's an expression, 
the mat is a mirror.

464
00:22:45,631 --> 00:22:48,567
Stay focused on 
what's going on here.

465
00:22:48,567 --> 00:22:52,705
What is going on between the
four corners of your yoga mat?

466
00:22:52,705 --> 00:22:53,806
Stay present.

467
00:22:56,842 --> 00:22:59,712
Press into the knife 
edge of that back foot.

468
00:22:59,712 --> 00:23:02,381
Lengthen tailbone down.

469
00:23:02,381 --> 00:23:05,784
Do your best, 
stick with your breath.

470
00:23:05,784 --> 00:23:08,220
And then remember to create
a little bit of spaciousness

471
00:23:08,220 --> 00:23:11,557
here, so open the chest, 
drop the shoulders,

472
00:23:11,557 --> 00:23:15,628
maybe imagine you're 
carrying a big beach ball here.

473
00:23:15,628 --> 00:23:19,031
Then feel the blood 
flow all the way down,

474
00:23:19,031 --> 00:23:22,584
marrying the 
stability and the ease,

475
00:23:23,469 --> 00:23:25,738
the strength and the grace.

476
00:23:28,707 --> 00:23:31,877
Take one more 
breath cycle in and out.

477
00:23:36,949 --> 00:23:40,486
Then inhale, reach the 
fingertips even higher,

478
00:23:40,486 --> 00:23:44,857
and then exhale, 
hands to the heart, namaste.

479
00:23:44,857 --> 00:23:47,459
And slow and steady, 
try to move from your center,

480
00:23:47,459 --> 00:23:49,762
so rather than 
isolating that back foot,

481
00:23:49,762 --> 00:23:53,198
your navel's gonna draw 
in and that's what cues,

482
00:23:53,198 --> 00:23:56,239
ah, that left foot to pivot.

483
00:23:57,403 --> 00:24:01,907
Sink a little deeper into your
front leg, lift your heart.

484
00:24:01,907 --> 00:24:04,476
Again marrying the 
effort and the ease here.

485
00:24:04,476 --> 00:24:07,404
Stay focused, stay calm.

486
00:24:08,614 --> 00:24:10,482
Inhale, lift the 
sternum to the thumbs.

487
00:24:10,482 --> 00:24:12,685
Grow longer in the torso.

488
00:24:12,685 --> 00:24:14,186
And then soften that back leg

489
00:24:14,186 --> 00:24:16,155
and here we go, standing
one-legged Tadasana.

490
00:24:16,155 --> 00:24:18,557
Hold onto your 
focus and let's play.

491
00:24:18,557 --> 00:24:19,458
We lift up.

492
00:24:21,560 --> 00:24:24,063
Strong in the standing leg, 
so standing leg pushes

493
00:24:24,063 --> 00:24:26,498
away from the earth and 
we use our light practice

494
00:24:26,498 --> 00:24:29,568
to find a buoyancy 
with every inhale.

495
00:24:30,736 --> 00:24:33,205
And you can stay playing 
here or we'll cross the left

496
00:24:33,205 --> 00:24:36,475
leg over the right and 
begin to sink a little lower

497
00:24:36,475 --> 00:24:37,910
in the standing leg.

498
00:24:37,910 --> 00:24:41,013
Can also wrap that foot 
around, Garudasana legs.

499
00:24:41,013 --> 00:24:43,215
And just play here.

500
00:24:43,215 --> 00:24:44,917
Zipping up through the front.

501
00:24:44,917 --> 00:24:46,585
Grounding through the back.

502
00:24:46,585 --> 00:24:49,188
Party in the front, oh, 
it's business in the front.

503
00:24:49,188 --> 00:24:51,423
Party in the back.

504
00:24:51,423 --> 00:24:53,525
I'm party in the front, 
business in the back.

505
00:24:53,525 --> 00:24:55,027
Lift the sternums.

506
00:24:59,631 --> 00:25:01,266
Sternum, not sternums.

507
00:25:01,266 --> 00:25:03,802
(laughs)

508
00:25:03,802 --> 00:25:05,404
Breathe.

509
00:25:05,404 --> 00:25:07,873
And then keep your gaze forward.

510
00:25:07,873 --> 00:25:12,211
Keep your breath really 
buoyant and let's unravel

511
00:25:12,211 --> 00:25:14,113
and send those toes 
back without looking,

512
00:25:14,113 --> 00:25:16,081
just trust that the 
ground is there to catch you.

513
00:25:16,081 --> 00:25:18,517
Come back to 
your nice, high lunge.

514
00:25:18,517 --> 00:25:21,286
Wow, beautiful, 
step nice and light.

515
00:25:21,286 --> 00:25:23,155
Find that buoyancy here.

516
00:25:23,155 --> 00:25:24,723
Big breath.

517
00:25:24,723 --> 00:25:26,892
Reach for the sky.

518
00:25:26,892 --> 00:25:30,696
Exhale, rain it all the way
down to your nice, low lunge.

519
00:25:30,696 --> 00:25:33,899
Inhale, let your 
heart radiate forward.

520
00:25:33,899 --> 00:25:36,769
Exhale, plant the palms, 
let's get strong.

521
00:25:36,769 --> 00:25:39,304
Belly to Cobra or 
Chaturanga to Up Dog.

522
00:25:39,304 --> 00:25:40,873
Move with your breath.

523
00:25:40,873 --> 00:25:43,876
Be present, 
be kind to your shoulders.

524
00:25:43,876 --> 00:25:46,912
Use your exhale to make 
your way to Child's Pose

525
00:25:46,912 --> 00:25:50,761
or to Down Dog for 
three full breaths.

526
00:25:52,651 --> 00:25:55,220
Listen to them, count them out.

527
00:25:56,688 --> 00:25:58,290
Awesome work today.

528
00:25:58,290 --> 00:25:59,491
Way to show up for yourself.

529
00:25:59,491 --> 00:26:03,948
I'm serious, 
it's so amazing, so amazing.

530
00:26:06,965 --> 00:26:08,195
So good.

531
00:26:11,270 --> 00:26:12,905
Alright, if 
you're in Child's Pose,

532
00:26:12,905 --> 00:26:15,674
make your way to Down Dog, 
and we'll bend the knees,

533
00:26:15,674 --> 00:26:18,177
everybody inhale, look forward.

534
00:26:18,177 --> 00:26:22,181
And exhale, make 
your way to the tippy top.

535
00:26:22,181 --> 00:26:24,116
This time bend your knees

536
00:26:24,116 --> 00:26:27,953
so much so that your belly
comes to the tops of the thighs.

537
00:26:27,953 --> 00:26:29,121
Send the hips back.

538
00:26:29,121 --> 00:26:32,758
And then inhale, 
sweep the fingertips forward.

539
00:26:32,758 --> 00:26:35,761
Big beach ball up 
and overhead, Utkatasana.

540
00:26:35,761 --> 00:26:36,829
(laughs)

541
00:26:36,829 --> 00:26:38,564
I'm sorry, Utkatasana.

542
00:26:38,564 --> 00:26:42,468
Every time I say that, it
sounds so Southern, Utkatasana.

543
00:26:42,468 --> 00:26:45,110
Lengthen the tailbone down, 
open the chest.

544
00:26:45,110 --> 00:26:46,905
Okay, check it out, big inhale.

545
00:26:46,905 --> 00:26:50,409
Exhale, send the fingertips 
back and lift your heels.

546
00:26:50,409 --> 00:26:53,045
Draw the navel, 
belly up, up, up.

547
00:26:53,045 --> 00:26:54,213
Drinking bird.

548
00:26:54,213 --> 00:26:56,748
Reach the fingertips back, 
crown of the head reaches

549
00:26:56,748 --> 00:26:59,418
forward, see if you 
can sink a little lower.

550
00:26:59,418 --> 00:27:01,220
Awesome, lower the heels.

551
00:27:01,220 --> 00:27:05,224
Inhale, reach for the 
sky all the way up, oh yeah.

552
00:27:05,224 --> 00:27:06,625
Big inhale here.

553
00:27:06,625 --> 00:27:08,527
Open your chest.

554
00:27:08,527 --> 00:27:10,562
And then exhale, 
lengthen tailbone down.

555
00:27:10,562 --> 00:27:11,997
Gather it all in.

556
00:27:13,098 --> 00:27:14,426
Fabulous work.

557
00:27:14,426 --> 00:27:15,834
Deep breath in.

558
00:27:17,135 --> 00:27:18,237
Close your eyes.

559
00:27:18,237 --> 00:27:21,974
As you breathe out, 
just observe your breath.

560
00:27:21,974 --> 00:27:24,576
Observe the energy of the body.

561
00:27:25,677 --> 00:27:29,515
And delight in the 
awareness that we cultivate

562
00:27:30,682 --> 00:27:35,152
through something as simple as

563
00:27:35,152 --> 00:27:37,422
what we're doing on our mat

564
00:27:37,422 --> 00:27:40,477
together, movement, presence.

565
00:27:44,530 --> 00:27:45,836
Lightness.

566
00:27:49,134 --> 00:27:50,307
Stability.

567
00:27:53,705 --> 00:27:54,775
Strength.

568
00:27:57,809 --> 00:27:58,827
Honor.

569
00:28:00,479 --> 00:28:02,614
Open your eyes, 
inhale, reach for the sky,

570
00:28:02,614 --> 00:28:05,007
keep it soft and easy here.

571
00:28:05,007 --> 00:28:06,952
Exhale, Forward Fold.

572
00:28:09,121 --> 00:28:10,856
Inhale, halfway lift.

573
00:28:12,124 --> 00:28:14,026
Exhale, soften and bow.

574
00:28:15,761 --> 00:28:17,162
Bend the knees.

575
00:28:17,162 --> 00:28:18,463
Plant the palms.

576
00:28:18,463 --> 00:28:21,600
Step or hop it back to Plank.

577
00:28:21,600 --> 00:28:24,102
Press away from your yoga mat.

578
00:28:25,037 --> 00:28:28,206
Then here we go, 
inhale, lift the right leg up.

579
00:28:28,206 --> 00:28:29,408
Lift the right leg up.

580
00:28:29,408 --> 00:28:31,810
Option here to lift 
the left fingertips.

581
00:28:31,810 --> 00:28:34,079
Reach the left 
fingertips forward.

582
00:28:34,079 --> 00:28:36,515
Breathe, we're here for five.

583
00:28:37,482 --> 00:28:38,550
Reach.

584
00:28:38,550 --> 00:28:39,384
Four.

585
00:28:40,886 --> 00:28:42,521
Three, you got this.

586
00:28:42,521 --> 00:28:43,589
Breathe, two.

587
00:28:44,523 --> 00:28:45,524
And one to release.

588
00:28:45,524 --> 00:28:46,592
Going right onto the next.

589
00:28:46,592 --> 00:28:47,559
If you need to 
take a little break,

590
00:28:47,559 --> 00:28:49,461
come to your knees in between.

591
00:28:49,461 --> 00:28:51,630
Otherwise, here we go, 
all the way up.

592
00:28:51,630 --> 00:28:53,231
This is it, after this, 
we cool down.

593
00:28:53,231 --> 00:28:54,967
Send the left leg out.

594
00:28:54,967 --> 00:28:57,069
Work here, lifting 
from the left inner thigh.

595
00:28:57,069 --> 00:28:58,870
Or reach the right 
fingertips forward,

596
00:28:58,870 --> 00:29:01,039
and we're here for five.

597
00:29:01,039 --> 00:29:01,873
Four.

598
00:29:03,308 --> 00:29:04,843
Three.

599
00:29:04,843 --> 00:29:07,512
Two, reach, reach, reach.

600
00:29:07,512 --> 00:29:08,347
And one.

601
00:29:08,347 --> 00:29:09,781
Awesome, release.

602
00:29:09,781 --> 00:29:11,850
Notice the heat.

603
00:29:11,850 --> 00:29:14,286
Bring the knees together 
or come to sit on your bum.

604
00:29:14,286 --> 00:29:16,588
We're just gonna come to a
nice comfortable seat here.

605
00:29:16,588 --> 00:29:18,123
Palms face up.

606
00:29:18,123 --> 00:29:22,761
Activate the upper back 
body and lift your heart.

607
00:29:22,761 --> 00:29:24,963
And then close your eyes so
you can really pay attention

608
00:29:24,963 --> 00:29:27,199
to what's going on.

609
00:29:27,199 --> 00:29:30,636
And if nothing's 
going on, just pay attention

610
00:29:30,636 --> 00:29:32,971
to anything that's going on.

611
00:29:35,774 --> 00:29:37,442
Observe your breath.

612
00:29:39,611 --> 00:29:42,381
Any heat you 
created in the body.

613
00:29:43,448 --> 00:29:46,018
Any thoughts that have come up.

614
00:29:52,491 --> 00:29:56,913
So the practice of 
discipline to me, for me,

615
00:29:58,563 --> 00:30:00,766
wears many masks.

616
00:30:00,766 --> 00:30:02,267
(laughs)

617
00:30:02,267 --> 00:30:03,435
Many costumes.

618
00:30:05,037 --> 00:30:06,471
But then so do I.

619
00:30:09,141 --> 00:30:12,644
I'm a multifaceted 
human being as are you.

620
00:30:14,312 --> 00:30:18,515
And so my needs 
change from day to day.

621
00:30:19,581 --> 00:30:23,209
And so hopefully this
conversation and this whole

622
00:30:23,209 --> 00:30:27,826
journey will inspire you to 
really focus on the discipline

623
00:30:27,826 --> 00:30:30,395
of being present 
and having awareness.

624
00:30:30,395 --> 00:30:32,097
For me, people 
ask me all the time,

625
00:30:32,097 --> 00:30:33,532
what other workouts do 
you do, how do you eat?

626
00:30:33,532 --> 00:30:36,368
And I'm like, "Well tons of
different things actually,

627
00:30:36,368 --> 00:30:39,575
"but the one thing 
that's consistent is my yoga,"

628
00:30:39,575 --> 00:30:42,374
and that is because that is
the one thing that keeps me

629
00:30:42,374 --> 00:30:44,876
really present with 
what's going on in my body

630
00:30:44,876 --> 00:30:48,714
and what I need, 
and keeps me returning

631
00:30:48,714 --> 00:30:52,971
to whatever practice

632
00:30:52,971 --> 00:30:55,721
with a joy and a real presence,

633
00:30:55,721 --> 00:30:58,618
so I never get injured.

634
00:30:58,618 --> 00:31:00,192
I rarely get sick.

635
00:31:02,828 --> 00:31:04,529
And most days, not every day,

636
00:31:04,529 --> 00:31:07,221
when I look in the mirror,

637
00:31:07,221 --> 00:31:09,201
I don't want 
to punch the mirror.

638
00:31:09,201 --> 00:31:11,269
(laughs)

639
00:31:12,938 --> 00:31:13,772
'Tis life.

640
00:31:14,806 --> 00:31:16,742
If you haven't already, 
open your eyes,

641
00:31:16,742 --> 00:31:17,876
and we're just gonna 
take a counter twist,

642
00:31:17,876 --> 00:31:19,478
so if you're in a
cross-legged seat, great,

643
00:31:19,478 --> 00:31:20,979
if you're on your knees, fab,

644
00:31:20,979 --> 00:31:22,547
you're just 
gonna turn to the left,

645
00:31:22,547 --> 00:31:25,884
keep your spine 
nice and lifted and tall.

646
00:31:25,884 --> 00:31:28,820
Again, no forcing, 
no punching the mirror here

647
00:31:28,820 --> 00:31:30,455
just sit up nice and tall.

648
00:31:30,455 --> 00:31:31,289
Engage.

649
00:31:32,791 --> 00:31:34,226
Engage.

650
00:31:34,226 --> 00:31:36,928
Chk-chk-chk-chk-chk, engage!

651
00:31:36,928 --> 00:31:39,231
Take a deep breath in.

652
00:31:39,231 --> 00:31:41,133
And then exhale, 
float through center

653
00:31:41,133 --> 00:31:43,277
and to the other side.

654
00:31:53,011 --> 00:31:54,179
And inhale in.

655
00:31:55,547 --> 00:31:57,048
And exhale, release.

656
00:31:57,048 --> 00:31:58,350
Breaking the wall here.

657
00:31:58,350 --> 00:32:02,654
This is really special because
this came from Nicaragua

658
00:32:02,654 --> 00:32:05,590
on our first 
Find What Feels Good Retreat.

659
00:32:05,590 --> 00:32:07,125
I gave everyone that.

660
00:32:07,125 --> 00:32:08,560
I put it in front of 
them when they woke up

661
00:32:08,560 --> 00:32:10,996
from their nature meditation.

662
00:32:12,197 --> 00:32:14,266
And that's what 
I'm talkin' about.

663
00:32:14,266 --> 00:32:16,001
Okay, if you're on your knees,

664
00:32:16,001 --> 00:32:18,837
then you might wanna 
come to cross-legged here.

665
00:32:18,837 --> 00:32:19,871
If you're in cross-legged,

666
00:32:19,871 --> 00:32:22,707
then way to be 
ahead of the curve.

667
00:32:24,376 --> 00:32:26,178
Just wanna come into 
a nice comfortable seat.

668
00:32:26,178 --> 00:32:28,580
We're gonna end our practice
today in the Meditation Pose,

669
00:32:28,580 --> 00:32:30,115
so actually if there's 
anything you're craving here,

670
00:32:30,115 --> 00:32:32,150
if you need to 
stretch the legs out,

671
00:32:32,150 --> 00:32:34,853
windshield wiper side-to-side,
a quick Tootsie Roll,

672
00:32:34,853 --> 00:32:36,354
whatever you need.

673
00:32:37,522 --> 00:32:40,792
And we'll come to 
sit up nice and tall.

674
00:32:46,331 --> 00:32:50,502
And so the ancient yogis,

675
00:32:52,376 --> 00:32:55,582
our original teachers and gurus

676
00:32:55,582 --> 00:33:00,216
use the Hatha Yoga 
Practice or the Yoga Asana

677
00:33:00,216 --> 00:33:03,257
as a tool to of course,

678
00:33:03,257 --> 00:33:05,417
be present for meditation,

679
00:33:05,417 --> 00:33:08,220
so that they could sit 
for long periods of time.

680
00:33:08,220 --> 00:33:09,988
So we're only gonna be 
here for about an hour,

681
00:33:09,988 --> 00:33:10,889
no I'm just kidding.

682
00:33:10,889 --> 00:33:12,791
(laughs) But we're 
just gonna end our practice

683
00:33:12,791 --> 00:33:17,229
in Meditation Pose, 
yes to get a little flavor,

684
00:33:17,229 --> 00:33:20,165
but just to kind of honor 
that practice and to also

685
00:33:20,165 --> 00:33:22,901
remind you that you don't 
have to be an ancient yogi

686
00:33:22,901 --> 00:33:27,539
or any certain type of 
person or live a certain way

687
00:33:27,539 --> 00:33:29,574
to be able to 
access this awareness,

688
00:33:29,574 --> 00:33:32,911
this powerful discipline 
of yoga or meditation,

689
00:33:32,911 --> 00:33:35,413
and it doesn't even have 
to look like Yoga Revolution

690
00:33:35,413 --> 00:33:38,283
or any other thing, it can 
be something that you find

691
00:33:38,283 --> 00:33:42,190
you really can be alive in

692
00:33:42,190 --> 00:33:45,420
and aware of yourself in.

693
00:33:46,524 --> 00:33:48,360
And, of course I'm 
biased, but I feel like

694
00:33:48,360 --> 00:33:51,129
we can take the practice of
yoga into any other workout,

695
00:33:51,129 --> 00:33:55,300
into any HIIT workout, into
any run, into any dance class,

696
00:33:55,300 --> 00:33:59,371
into any diaper changing 
and really end up

697
00:33:59,371 --> 00:34:02,878
a happier, healthier person.

698
00:34:05,877 --> 00:34:10,649
So sit up nice and tall 
as I'm sure you are already

699
00:34:10,649 --> 00:34:12,516
and I'm just trying to give
us some stuff to think about

700
00:34:12,516 --> 00:34:15,286
so that it's more than just the,

701
00:34:15,286 --> 00:34:19,024
you know, really get 
your money's worth here.

702
00:34:19,958 --> 00:34:22,427
Of course it's a 
free programs, so,

703
00:34:22,427 --> 00:34:25,362
but your soul money, 
spirit money.

704
00:34:25,362 --> 00:34:27,132
Yes, money is energy.

705
00:34:28,132 --> 00:34:30,568
Sit up nice and 
tall any which way,

706
00:34:30,568 --> 00:34:33,371
and we'll just take a 
couple beats here to notice

707
00:34:33,371 --> 00:34:36,875
how you feel and to 
let the breath soften.

708
00:34:38,409 --> 00:34:42,580
Let your natural breath, 
the natural ebb and flow return.

709
00:34:44,516 --> 00:34:46,117
And whatever this means 
to you, I'd love for you

710
00:34:46,117 --> 00:34:49,554
to just own this moment, so
there might be children around,

711
00:34:49,554 --> 00:34:51,222
there might be things going on,

712
00:34:51,222 --> 00:34:54,559
maybe you gotta 
giddy up and go to work,

713
00:34:55,594 --> 00:34:58,530
but for one more beat 
here can you close your eyes

714
00:34:58,530 --> 00:34:59,664
or you can keep your eyes open,

715
00:34:59,664 --> 00:35:04,085
and just embody what it feels
like to just own this moment,

716
00:35:04,085 --> 00:35:07,639
own this practice, 
this discipline as your own.

717
00:35:18,950 --> 00:35:21,653
Perfect, draw the 
palms together at your heart.

718
00:35:21,653 --> 00:35:22,207
You rock.

719
00:35:22,207 --> 00:35:25,256
That's my version 
of a power pose.

720
00:35:25,256 --> 00:35:26,691
So amazing.

721
00:35:26,691 --> 00:35:28,259
Thanks so much for 
being on this journey with me.

722
00:35:28,259 --> 00:35:29,094
I'll see you tomorrow.

723
00:35:29,094 --> 00:35:33,632
We have an awesome, 
awesome sequence of practices

724
00:35:33,632 --> 00:35:37,902
coming up for our final week, 
almost final week here

725
00:35:37,902 --> 00:35:38,903
in the Yoga Revolution.

726
00:35:38,903 --> 00:35:40,405
So thank you so much.

727
00:35:40,405 --> 00:35:42,674
The light in me 
bows to the light in you.

728
00:35:42,674 --> 00:35:44,909
I'll see you mañana.

729
00:35:44,909 --> 00:35:46,111
Namaste.

730
00:35:46,111 --> 00:35:50,281
(lively orchestral music)