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

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It's day 24,

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and today is really awesome.

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We are practicing patience.

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Chka-chka-chka-chka-chkhhhh!

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Let's get started.

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(lively orchestral music)

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Alright, today 
let's begin on our backs,

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so come on down.

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Take a second to hug 
your knees into your chest.

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When you get there, 
rock a little side to side.

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Feel the earth

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♫ Move under my feet

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Just kidding, feel 
the earth underneath you.

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Maybe a little 
foot massage today.

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Alright, and here 
is where we transition

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from whatever it was 
that you were doing before

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to the present 
moment, your practice.

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So many of us have a 
lot of responsibilities.

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The world asks us

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to be ambitious,

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to work hard,

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to take care of others, 
so now is the time

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to take care of yourself.

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To practice, to play, 
and to just be present

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with what is, and sometimes
that can be really frustrating

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and so we use the yoga 
asana to help navigate that,

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negotiate that, so today's
practice is about patience,

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practicing, keyword patience.

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So after you've taken a 
couple moments to roll around

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like a bug, come 
into this moment

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really owning it,

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taking it for yourself.

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We're gonna do some core.

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(laughs)

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So after you've settled in, 
we're gonna do some core.

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But, nice and mindful, 
so we're just gonna start

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by opening the legs 
out wide and closing,

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and then open 
the knees out wide.

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And close.

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And nothin' like doin' 
this on YouTube, love my life.

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Just kidding, and close.

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And open one more time.

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And close.

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Next time you open, stay there.

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Flex the feet, spread the toes.

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You can also point the 
toes, just lots of energy

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in the toes, and 
you're gonna reach forward,

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and scoop the tailbone up,

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and we're just 
gonna breathe here.

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Careful not to 
really crunch here,

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so keep a little space between
your chin and your chest.

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And this is really great if
you're working on Crow Pose.

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Scoop the tailbone up.

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Lift your heart, 
really feel that squeeze

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in the abdominal wall, 
and then reach a little further,

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lift your head, your neck, 
your chest up even more,

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and then one more breath, 
reach a little further.

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Give it all you've got.

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Squeeze, squeeze, squeeze.

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Feel that tremble.

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All those muscles turn on.

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Yay, and then release, 
give yourself a hug.

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Be affectionate.

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Be kind to yourself.

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Mmmm.

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Wonderful.

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Cross the right 
leg over the left.

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Grab the ankles, the big toes,

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or if you can grab on to the
outer edges of the feet here,

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do, but don't feel 
like you have to push.

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You can also grab onto your
pant leg or again, the ankle.

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And then we're gonna 
kick the toes out here.

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Breathing, sending 
lots of awareness and breath

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and love to the hips, 
something we have to be

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quite patient with I feel 
like in our yoga practice.

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No matter how many 
years I've practiced,

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I come to a pose that asks

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my hips to engage and to open

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and I feel like 
beginner's mind all over again,

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so have to be 
really patient and present.

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'Tis the way to be, unravel.

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Switch, left leg goes on top.

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This hip will be different.

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Be mindful, so you grab 
the ankles, the pant leg,

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the big toes, or the 
outer edges of your feet,

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and then this can sometimes
be a little yoga for the brain

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too, a little coordination,

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great for mind-body
coordination.

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Toes reach out and up.

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Some people know 
what I'm talkin' about,

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others'll be like, I got it.

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And flex your feet.

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And then send lots of 
awareness to your left hip,

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to both hips actually, 
just send some breath down,

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down, down, play with 
that directional breath

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as you breathe in, the 
air travels all the way

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down towards your tailbone.

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And as you breathe out, 
it comes all the way up

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and shoots out the nose.

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Fabulous, unravel.

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Bring your hands to your knees

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and you're just gonna 
reach your knees towards

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the front edge of your mat so
that your lower back comes up.

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So make adjustments as you need.

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Should feel really good.

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Again, I'm reaching 
my knees forward.

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I'm adjusting so that 
my lower back can come up

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off of the mat.

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And now we're gonna take it
to the opposite dimension,

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so tuck the chin into the chest,

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bring the lower 
back flush with the mat,

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squeeze the knees in, then
engage your abdominal wall,

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hug those lower ribs in, 
scoop the tail up,

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and lift the shins so they're
parallel to the ceiling.

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That's just the guide as always.

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So, parallel to 
the ceiling may mean

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that your lower 
back is coming up

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so you might actually bring
the knees a little bit forward.

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What you're looking for 
is that strong, firm connect

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to your mat with your 
lower back, nice and flush.

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Alright, and then 
when you feel like

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you have that connect, 
interlace the fingertips,

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bring them behind the head.

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You can extend the thumbs,
sneak in a little neck massage.

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Then big inhale, 
open the elbows wide.

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Maintain that as you 
slowly exhale, lift the head,

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keep your gaze up so 
you can look at the video

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if you need to, but then 
take your gaze up and back.

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So we're keeping this length
through the crown of the head

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and this awareness through
the whole torso and the spine

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as we engage through the core.

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Alright, keep breathing here.

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You can even use your 
hands to gently tuck the chin

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and lengthen 
the back of the head

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towards the back 
edge of your mat.

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Breathe, start to 
fire up a breath here.

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Alright, and then 
we're gonna focus on not just

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bringing the right 
elbow to the left knee,

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but actually the right shoulder
to the center of your chest,

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so practice that really fast.

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So rather than trying 
to kiss elbow to knee,

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bring your right shoulder
to the center of your chest,

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so really getting 
into the abdominals here.

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Yes.

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And then 
practice the other side.

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So instead of left elbow to
knee, think about bringing

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your left shoulder to 
the center of your chest

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and notice that 
sensation, that feeling.

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Yep, bring it back to 
center and let's rock and roll.

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Inhale in.

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Exhale, twist, right shoulder
to the center of your chest.

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Inhale to lower.

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Exhale, left shoulder to 
the center of your chest.

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Maintain this 
awareness through the spine.

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As you inhale, find length.

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Exhale, twist.

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Right shoulder to 
the center of your chest.

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Inhale to center.

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Exhale, left shoulder to 
the center of your chest.

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Inhale, look up.

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Exhale, right 
shoulder to your heart.

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Inhale, look up, lengthen.

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Exhale, left 
shoulder to your heart.

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Inhale to lengthen.

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Exhale to twist.

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And feel the 
difference as you work

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shoulder to 
heart center, so great.

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Keep it going.

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Inhale to find expansion.

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Exhale to contract.

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Squeeze that tailbone up.

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Keep it going.

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Alright, now the next 
time you bring right shoulder

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to the center of your 
chest, you're gonna extend

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the left leg all the 
way up towards the ceiling,

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and then slowly lower it 
all the way to the ground,

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just to hover actually, 
not to the ground.

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Hover, hover, 
we're here for five.

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Lift the chin.

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Four, soft and easy in the face.

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Three, two, and 
then all the way back up

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to center on the one.

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Beautiful.

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Here we go, same 
thing on the other side.

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Inhale in.

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Exhale, left shoulder 
to your heart center.

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Then when you're ready, 
extend the left leg out long.

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Inhale, and exhale, 
slowly lower the left leg down,

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let it hover.

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And keep the neck nice and long.

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We're here for five.

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Four.

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Three.

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Two-ooooooooooooooooooo.

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And back on the one.

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(laughs) Alright.

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Release everything, 
hug the knees into the chest,

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rock a little side to side.

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And then when you're 
ready, we're gonna rock

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all the way front to back.

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Massaging the back body.

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Letting go of any care 
or worry you might've been

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holding onto or gripping onto.

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And rising all the way up.

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Alright, when you get there, 
send the legs out long.

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Dandasana, 
Stick Pose or Staff Pose.

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Fingertips or palms 
come right to the hip points

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or maybe even slightly behind.

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And we loop the 
shoulders, really wrap around

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the back body and find 
that lift in the heart.

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Firm down through 
the tops of the thighs.

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Take a couple 
deep breaths in here.

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Using this posture not 
as a place to sit and wait,

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but rather, to check in 
with your energetic body,

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to give the 
thinking mind a break,

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and to tap into that self 
awareness, that discipline

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of really embodying a posture,
maybe lifting the heels up

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or spreading the toes.

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Go through your checklist.

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Wonderful, then press 
into your hands, lift the hips,

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bring them down so 
that your knees bend here.

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We open up through 
the chest, big inhale.

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And then exhale, we're 
gonna cross the right ankle

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over the left here.

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Start to open up 
through the hips.

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Now you can adjust your hands
now to turn the fingertips out

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or behind, I'm gonna go 
behind, but keep that lift

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in the armpit chest.

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Nice and active 
in the foot here.

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To go a little deeper, of 
course you'll walk the left heel

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closer in towards your body.

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And to ease up you'll 
inch your toesies out.

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So we're sending breath, 
love, awareness to the hip,

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but maintaining that lift, 
that length through

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the entire spine.

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Wonderful, with control, 
so we try to watch out

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for that slingshot effect here.

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Try to keep energy through
the foot as you release, yeah.

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And we'll take it 
to the other side.

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Left ankle 
crosses over the right.

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Just honor, see how 
this side is different.

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And then again, you can 
walk the heel in or out,

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breathing deep, lots of 
awareness in that left foot.

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Lift up through 
your armpit chest.

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Tap into that inner smile.

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And then again here, try to
resist the slingshot effect,

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so with control, 
moving from your center

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even here, release.

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Yeah, Dandasana, we return.

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Fingertips or 
palms to the earth.

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00:12:18,471 --> 00:12:21,541
We sit up nice and tall, 
maybe try to lift the heels,

253
00:12:21,541 --> 00:12:24,877
hug the elbows in, and again,
imagine you're sitting up

254
00:12:24,877 --> 00:12:26,012
against a wall here.

255
00:12:26,012 --> 00:12:28,181
So we're honoring the 
natural curve of the spine,

256
00:12:28,181 --> 00:12:30,750
but the energetic 
body is trying to be

257
00:12:30,750 --> 00:12:33,252
really nice and tall and long.

258
00:12:37,457 --> 00:12:39,826
Alright, big breath in.

259
00:12:39,826 --> 00:12:40,827
Big breath out.

260
00:12:40,827 --> 00:12:41,728
Grab the right knee.

261
00:12:41,728 --> 00:12:42,662
Lift it up.

262
00:12:44,631 --> 00:12:47,267
And a twist to the right, so
you can hook the left elbow

263
00:12:47,267 --> 00:12:50,036
around the left knee, 
or you can take the bind,

264
00:12:50,036 --> 00:12:51,237
but just make sure 
you're not pinching

265
00:12:51,237 --> 00:12:52,505
or holding, keep it soft.

266
00:12:52,505 --> 00:12:54,841
Make sure when you breathe,
you can feel that expansion

267
00:12:54,841 --> 00:12:58,311
we've been working on, that
buoyancy as you breathe in.

268
00:12:58,311 --> 00:13:01,681
And if buoyant breath doesn't
really mean anything to you

269
00:13:01,681 --> 00:13:03,750
then just make sure 
that you can take a breath

270
00:13:03,750 --> 00:13:05,718
that feels good.

271
00:13:05,718 --> 00:13:09,055
Alright, right fingertips
come all the way up and around

272
00:13:09,055 --> 00:13:12,358
and we're 
twisting to the right here.

273
00:13:12,358 --> 00:13:13,671
Breathing.

274
00:13:21,801 --> 00:13:22,769
One more breath.

275
00:13:22,769 --> 00:13:26,439
See if you can really 
feel your belly, your waistline

276
00:13:26,439 --> 00:13:28,508
expand as you breathe in.

277
00:13:30,543 --> 00:13:32,145
And then exhale to release.

278
00:13:32,145 --> 00:13:34,013
Keep the right knee hugging in.

279
00:13:34,013 --> 00:13:36,249
Send the right 
fingertips forward.

280
00:13:36,249 --> 00:13:37,450
Then reach, reach, reach forward

281
00:13:37,450 --> 00:13:39,752
and we're gonna 
actually wrap around.

282
00:13:39,752 --> 00:13:43,990
So we're just gonna wrap
around so that the right hand

283
00:13:43,990 --> 00:13:46,759
is coming to 
the hip crease here.

284
00:13:49,295 --> 00:13:51,164
But, if you'd like to 
start to work with the bind,

285
00:13:51,164 --> 00:13:53,366
you'll swim the 
left fingertips around

286
00:13:53,366 --> 00:13:56,803
and then maybe they interlace
here right on my mic pack.

287
00:13:56,803 --> 00:13:57,804
Cool.

288
00:13:57,804 --> 00:14:00,826
Okay, so when we learn things

289
00:14:00,826 --> 00:14:03,576
like binds or balancing poses

290
00:14:03,576 --> 00:14:05,978
in yoga, we can get 
really caught up in the goal

291
00:14:05,978 --> 00:14:10,995
of the pose, so we 
practice patience and remember,

292
00:14:12,318 --> 00:14:15,755
our focus, 
our commitment to the process.

293
00:14:16,756 --> 00:14:20,393
So we're here, everyone loop
the shoulders, open the chest,

294
00:14:20,393 --> 00:14:22,528
or maybe we're 
working towards that bind,

295
00:14:22,528 --> 00:14:24,464
but we're honoring each breath,

296
00:14:24,464 --> 00:14:29,202
super present for every 
inhale and every exhale.

297
00:14:29,202 --> 00:14:32,405
Great, take one more 
inhale as you open the chest

298
00:14:32,405 --> 00:14:34,107
and find length 
through the crown.

299
00:14:34,107 --> 00:14:35,708
Look forward.

300
00:14:35,708 --> 00:14:38,611
And then exhale, again, 
resist the slingshot effect

301
00:14:38,611 --> 00:14:41,317
as you slowly release,


302
00:14:41,317 --> 00:14:44,659
Dandasana,
Stick Pose or Staff Pose.

303
00:14:46,819 --> 00:14:48,454
And if you've 
practiced with me before,

304
00:14:48,454 --> 00:14:51,987
then you know danda is Sanskrit

305
00:14:51,987 --> 00:14:54,227
for the stick or the staff,

306
00:14:54,227 --> 00:14:56,529
literally here Dandasana, 
right, that holds us up,

307
00:14:56,529 --> 00:14:59,165
so focus on that lift 
up through the front body

308
00:14:59,165 --> 00:15:01,701
and that grounding 
energy through the back body.

309
00:15:01,701 --> 00:15:02,835
Look at me, I'm like

310
00:15:02,835 --> 00:15:05,271
♫ Huh ha ha ha ha

311
00:15:05,271 --> 00:15:07,940
Yes, okay, hug the left knee in.

312
00:15:09,408 --> 00:15:10,843
Find your breath.

313
00:15:12,478 --> 00:15:14,814
Twisting to the 
left nice and easy.

314
00:15:14,814 --> 00:15:17,717
We'll hook the elbow or you're
welcome to take the bind,

315
00:15:17,717 --> 00:15:21,888
just make sure you're 
not pinching off your breath.

316
00:15:27,593 --> 00:15:29,962
Inhale, think upward.

317
00:15:29,962 --> 00:15:32,965
Lift up, 
find that upward current.

318
00:15:32,965 --> 00:15:35,434
And then exhale, draw 
the navel in and maybe

319
00:15:35,434 --> 00:15:39,071
you journey a little 
more into your twist.

320
00:15:39,071 --> 00:15:43,042
Twists require a 
lot of patience as well.

321
00:15:43,042 --> 00:15:46,279
Wham-bamming into a
twist, not a great idea.

322
00:15:46,279 --> 00:15:47,814
Doesn't really 
feel great either,

323
00:15:47,814 --> 00:15:51,284
or it feels good for a 
second and then it's not

324
00:15:51,284 --> 00:15:53,252
long lasting, right, 
it's just like a quick

325
00:15:53,252 --> 00:15:54,921
honeymoon feel good.

326
00:15:57,557 --> 00:15:59,492
So you can take that 
into your other practices.

327
00:15:59,492 --> 00:16:01,794
And in twists, 
really practicing patience,

328
00:16:01,794 --> 00:16:02,862
using your breath.

329
00:16:02,862 --> 00:16:04,697
Inhale as you lift and lengthen.

330
00:16:04,697 --> 00:16:08,134
Exhale as you twist 
or journey into the twist

331
00:16:08,134 --> 00:16:11,871
as I like to say as 
a reminder to myself.

332
00:16:11,871 --> 00:16:14,246
Okay, slowly come back.

333
00:16:15,141 --> 00:16:18,477
Find that Dandasana, 
keep the left knee hugging in,

334
00:16:18,477 --> 00:16:21,080
and then we're gonna reach
the left fingertips forward,

335
00:16:21,080 --> 00:16:24,183
find length 
through the left side body.

336
00:16:24,183 --> 00:16:27,887
Squeeze that left knee in, and
then reach around, just play.

337
00:16:27,887 --> 00:16:29,822
We're just playin' here, 
havin' some fun

338
00:16:29,822 --> 00:16:32,158
and reachin' around, 
do your best.

339
00:16:32,158 --> 00:16:34,493
Maybe the left hand comes
to the left hip crease here.

340
00:16:34,493 --> 00:16:38,297
If it only comes to the 
ankle here, amazing, own it.

341
00:16:38,297 --> 00:16:39,298
Squeeze.

342
00:16:39,298 --> 00:16:41,367
Find support from within.

343
00:16:44,470 --> 00:16:47,740
And then maybe in time we 
reach the right fingertips

344
00:16:47,740 --> 00:16:52,753
all the way around to join the
left fingertips for our bind.

345
00:16:54,347 --> 00:16:58,899
But maybe not, maybe we

346
00:16:58,899 --> 00:17:00,119
use this opportunity

347
00:17:00,119 --> 00:17:03,289
as a reminder

348
00:17:05,250 --> 00:17:07,291
to focus on the process.

349
00:17:10,596 --> 00:17:11,464
Are you breathing?

350
00:17:11,464 --> 00:17:15,001
Find one more big 
inhale to lift your heart,

351
00:17:15,001 --> 00:17:18,271
lengthen through 
the crown of the head.

352
00:17:19,839 --> 00:17:24,005
And then exhale to 
release, Dandasana.

353
00:17:28,981 --> 00:17:29,882
Big inhale.

354
00:17:32,018 --> 00:17:32,952
Big exhale.

355
00:17:35,688 --> 00:17:37,623
Wonderful, hike the knees up.

356
00:17:37,623 --> 00:17:39,325
Once again, soles of 
the feet come to the mat

357
00:17:39,325 --> 00:17:42,128
and we slide the 
hands back, and inhale,

358
00:17:42,128 --> 00:17:44,263
we're gonna lift 
the hips all the way up.

359
00:17:44,263 --> 00:17:47,033
Knees are gonna go 
over the ankles here,

360
00:17:47,033 --> 00:17:49,001
so you can even 
eyeball it a little bit,

361
00:17:49,001 --> 00:17:51,671
and then send your 
sits bones towards the backs

362
00:17:51,671 --> 00:17:54,240
of your knees and we open 
up through the chest here,

363
00:17:54,240 --> 00:17:57,476
wrapping shoulder 
blades around and underneath.

364
00:17:57,476 --> 00:17:59,912
Lift, lift, lift, lift, lift,
and then just take your gaze

365
00:17:59,912 --> 00:18:02,014
all the way up, don't take
it all the way back today.

366
00:18:02,014 --> 00:18:03,816
Press into your fingerprints.

367
00:18:03,816 --> 00:18:05,051
One more breath here.

368
00:18:05,051 --> 00:18:06,819
Inhale, lift your heart.

369
00:18:06,819 --> 00:18:08,521
And then exhale with control.

370
00:18:08,521 --> 00:18:09,789
Slowly release.

371
00:18:11,324 --> 00:18:16,162
Wonderful, cross the ankles,
come forward onto all fours.

372
00:18:16,162 --> 00:18:17,396
Take your time.

373
00:18:22,034 --> 00:18:23,536
Tabletop position.

374
00:18:24,704 --> 00:18:26,305
Curl the toes under.

375
00:18:26,305 --> 00:18:28,040
Find your foundation.

376
00:18:28,941 --> 00:18:30,609
And when you're 
ready, inhale in.

377
00:18:30,609 --> 00:18:33,746
Exhale, tap into 
your core, find length.

378
00:18:33,746 --> 00:18:37,616
Notice how this has 
changed since day one, day two.

379
00:18:37,616 --> 00:18:39,485
Just be present with what is.

380
00:18:39,485 --> 00:18:41,787
We're here for five.

381
00:18:41,787 --> 00:18:43,389
Four.

382
00:18:43,389 --> 00:18:45,091
Three, tug the shoulders back.

383
00:18:45,091 --> 00:18:47,693
Two, and one, 
Downward Facing Dog.

384
00:18:47,693 --> 00:18:49,795
Adjust your stance as you need.

385
00:18:49,795 --> 00:18:53,132
Start to breathe 
deeper, fuller breaths.

386
00:19:01,874 --> 00:19:03,743
So when you're really present,

387
00:19:03,743 --> 00:19:06,045
when you really say yes, 
when you can be patient

388
00:19:06,045 --> 00:19:08,748
with the process 
and alive in that,

389
00:19:08,748 --> 00:19:10,549
that is the real deal.

390
00:19:11,200 --> 00:19:12,518
That is yoga.

391
00:19:16,188 --> 00:19:18,958
One more deep breath here.

392
00:19:18,958 --> 00:19:21,861
And then we'll walk 
the big toes together.

393
00:19:21,861 --> 00:19:23,596
And then inhale, 
lift the right leg up high,

394
00:19:23,596 --> 00:19:25,731
Three-legged Dog.

395
00:19:25,731 --> 00:19:29,835
Exhale, knee to nose, 
and then step it up.

396
00:19:29,835 --> 00:19:31,971
Back knee is gonna lower.

397
00:19:31,971 --> 00:19:34,974
And we find that 
front knee over front ankle.

398
00:19:34,974 --> 00:19:38,711
Inhale, slowly 
rising up through the spine.

399
00:19:38,711 --> 00:19:41,447
Heart opens towards the front.

400
00:19:41,447 --> 00:19:42,381
And we breathe here.

401
00:19:42,381 --> 00:19:43,749
See if you can find a lightness.

402
00:19:43,749 --> 00:19:46,018
So press into the 
top of that back foot.

403
00:19:46,018 --> 00:19:47,953
Find a lightness here, 
so if you're really pressing

404
00:19:47,953 --> 00:19:50,489
into your fingerprints, 
tap into your core

405
00:19:50,489 --> 00:19:55,361
and with practice this
becomes, I won't say more easy,

406
00:19:55,361 --> 00:20:00,034
but we'll be able to 
access, find more ease.

407
00:20:02,168 --> 00:20:06,338
I just remember days of 
like really there's no way

408
00:20:06,338 --> 00:20:09,942
I could not put weight in my
fingers, so just be patient.

409
00:20:09,942 --> 00:20:11,510
(laughs)

410
00:20:11,510 --> 00:20:12,542
There you go!

411
00:20:12,542 --> 00:20:15,381
Alright, inhale, 
look forward, smile.

412
00:20:15,381 --> 00:20:20,186
Exhale, send the hips back,
runner's lunge, here we go.

413
00:20:20,186 --> 00:20:22,922
So the hamstrings, 
ahhh, patience.

414
00:20:22,922 --> 00:20:24,757
I didn't even need 
to really speak to that.

415
00:20:24,757 --> 00:20:25,758
We all know.

416
00:20:27,026 --> 00:20:28,561
Soft bend in that right knee.

417
00:20:28,561 --> 00:20:31,430
Maybe you find a 
little length on the inhale.

418
00:20:31,430 --> 00:20:33,854
And fold on the exhale.

419
00:20:41,207 --> 00:20:43,742
Cool, then rolling 
through that right foot.

420
00:20:43,742 --> 00:20:45,945
Bring the hands to the 
left side of your yoga mat

421
00:20:45,945 --> 00:20:49,982
and walk your right foot 
out for a Lizard variation.

422
00:20:49,982 --> 00:20:52,785
Opening the hips, 
so to each his own today.

423
00:20:52,785 --> 00:20:55,221
If your energy level's kind
of low or the hips are pretty

424
00:20:55,221 --> 00:20:58,157
tight, you want to be 
soft and easy, patient.

425
00:20:58,157 --> 00:21:01,594
Then just keep 
that back knee lowered.

426
00:21:01,594 --> 00:21:06,031
And maybe you lower to 
the forearms, maybe not.

427
00:21:06,031 --> 00:21:09,502
And as we've been doing, 
send some love, some awareness,

428
00:21:09,502 --> 00:21:13,672
just some energy, 
some breath, whatever you can do

429
00:21:14,940 --> 00:21:17,610
toward the hips, this awareness.

430
00:21:19,779 --> 00:21:22,681
And then you can stay here,
options, couple other variations

431
00:21:22,681 --> 00:21:24,750
here is you can 
lift the back knee

432
00:21:24,750 --> 00:21:26,986
for a more active practice.

433
00:21:28,721 --> 00:21:33,592
And then the last variation
is you can walk the foot in

434
00:21:33,592 --> 00:21:35,661
and up, bring the right shoulder

435
00:21:35,661 --> 00:21:39,498
underneath your right 
knee here and play here.

436
00:21:43,002 --> 00:21:46,005
K, just giving 
some options to play.

437
00:21:47,206 --> 00:21:52,564
And also, giving us 
some extra substance

438
00:21:53,979 --> 00:21:55,748
to practice patience.

439
00:22:01,187 --> 00:22:04,623
Alright, if you have 
your right leg hooked over

440
00:22:04,623 --> 00:22:07,326
your right shoulder, 
unravel, and let's all come back

441
00:22:07,326 --> 00:22:09,361
to a nice, low lunge, 
using the hands

442
00:22:09,361 --> 00:22:11,764
to frame the right foot again.

443
00:22:11,764 --> 00:22:13,933
Inhale, look forward.

444
00:22:13,933 --> 00:22:17,803
And exhale, step it back 
to Plank or to the knees,

445
00:22:17,803 --> 00:22:20,306
Half Plank, so we 
always have options.

446
00:22:20,306 --> 00:22:22,208
Hug the elbows 
into the side body.

447
00:22:22,208 --> 00:22:23,943
Gaze forward.

448
00:22:23,943 --> 00:22:26,879
And then exhale, 
slowly lower down.

449
00:22:27,980 --> 00:22:29,915
Press into the tops of the feet.

450
00:22:29,915 --> 00:22:32,718
Walk the fingertips off 
the mat, tent the palms,

451
00:22:32,718 --> 00:22:34,253
so really lift up here.

452
00:22:34,253 --> 00:22:37,690
Then lift your elbows 
up towards the sky.

453
00:22:38,791 --> 00:22:40,192
Then press into the pubic bone,

454
00:22:40,192 --> 00:22:41,460
press into the tops of the feet.

455
00:22:41,460 --> 00:22:43,295
See if you can root 
down through your pubic bone

456
00:22:43,295 --> 00:22:46,966
without necessarily 
clenching your buttocks.

457
00:22:47,913 --> 00:22:50,502
Alright, it's an art form, yes?

458
00:22:50,502 --> 00:22:54,396
Tuck the chin into the 
chest and inhale, roll up.

459
00:22:54,396 --> 00:22:55,808
Exhale, release.

460
00:22:55,808 --> 00:22:57,309
Just go as far as you can.

461
00:22:57,309 --> 00:23:01,046
Stay connected with 
your breath, with your core.

462
00:23:01,046 --> 00:23:01,981
No need to push.

463
00:23:01,981 --> 00:23:03,949
Inhale, rise up.

464
00:23:03,949 --> 00:23:04,950
Don't push.

465
00:23:04,950 --> 00:23:06,619
And exhale, release.

466
00:23:08,020 --> 00:23:09,922
Inhale, rise up.

467
00:23:09,922 --> 00:23:11,991
In time, you'll be able 
to wrap those shoulder blades

468
00:23:11,991 --> 00:23:14,860
around and find length, but
your lower back's gonna speak

469
00:23:14,860 --> 00:23:17,329
to you here, 
if it doesn't feel good,

470
00:23:17,329 --> 00:23:20,724
you need to be patient.

471
00:23:21,407 --> 00:23:22,692
And we release.

472
00:23:24,870 --> 00:23:27,439
Great work, bring the 
palms underneath the shoulders.

473
00:23:27,439 --> 00:23:28,741
Curl the toes under.

474
00:23:28,741 --> 00:23:32,044
Plank or all fours, 
yogi's choice.

475
00:23:32,044 --> 00:23:34,046
And Downward Facing Dog.

476
00:23:37,149 --> 00:23:38,817
Big breath in.

477
00:23:38,817 --> 00:23:42,755
Big breath out, 
walk the feet together.

478
00:23:42,755 --> 00:23:45,190
Inhale, lift the 
left leg up high.

479
00:23:45,190 --> 00:23:46,925
Exhale, knee to nose.

480
00:23:48,360 --> 00:23:49,461
Step it up.

481
00:23:49,461 --> 00:23:50,963
Nice, low lunge.

482
00:23:50,963 --> 00:23:53,465
Lower the right knee down.

483
00:23:53,465 --> 00:23:55,956
And we start to open up.

484
00:23:58,404 --> 00:24:01,974
We start to open up, 
we start to settle in.

485
00:24:04,610 --> 00:24:06,278
We start to uncover.

486
00:24:09,181 --> 00:24:10,783
We start to let go.

487
00:24:16,789 --> 00:24:18,624
Embracing the process.

488
00:24:23,128 --> 00:24:25,664
Alright, inhale, look forward.

489
00:24:25,664 --> 00:24:27,766
And exhale, send it back.

490
00:24:29,468 --> 00:24:32,171
Hamstrings, pulling 
the left hip crease back,

491
00:24:32,171 --> 00:24:34,773
keeping soft bend 
in that left knee.

492
00:24:34,773 --> 00:24:37,743
Again you can play with a
little wave in the spine here,

493
00:24:37,743 --> 00:24:41,534
finding a root of 
firmness through that back foot.

494
00:24:51,187 --> 00:24:55,294
Start to become absorbed in
the sound of your breath here.

495
00:24:55,294 --> 00:24:58,030
Maybe you haven't quite 
really gotten into the groove

496
00:24:58,030 --> 00:25:01,110
with your breath.
Maybe today's the day.

497
00:25:01,110 --> 00:25:03,469
Surprise yourself, be open.

498
00:25:06,638 --> 00:25:09,108
Cool, rolling 
through the left foot.

499
00:25:09,108 --> 00:25:11,810
Bring the hands to the 
right side of the mat, Lizard

500
00:25:11,810 --> 00:25:14,113
or Lizard variations.

501
00:25:14,113 --> 00:25:15,614
Lizard variations.

502
00:25:18,250 --> 00:25:22,287
Walking the left foot towards
the left side of the mat.

503
00:25:22,287 --> 00:25:23,889
And then listening to your body,

504
00:25:23,889 --> 00:25:26,258
so maybe you curl the toes
under and lift the back knee

505
00:25:26,258 --> 00:25:28,591
for a more active Lizard today.

506
00:25:28,591 --> 00:25:30,582
Fierce breath.

507
00:25:30,582 --> 00:25:32,231
Lowering to the forearms.

508
00:25:32,231 --> 00:25:34,800
Maybe you keep it nice and low.

509
00:25:35,968 --> 00:25:39,405
Low to the 
ground with your knee.

510
00:25:39,405 --> 00:25:41,907
Maybe walk those left toes up,

511
00:25:41,907 --> 00:25:45,077
and we bring the 
left shoulder around.

512
00:25:46,138 --> 00:25:48,080
And maybe we play here.

513
00:25:48,080 --> 00:25:49,581
Maybe there's 
other variations here

514
00:25:49,581 --> 00:25:53,419
where we're working 
towards an arm balance.

515
00:25:53,419 --> 00:25:56,488
So everyone 
breathe wherever you are.

516
00:25:59,591 --> 00:26:01,427
Soften the jaw.

517
00:26:01,427 --> 00:26:05,597
Notice where you might be
adding any extra added tension.

518
00:26:06,498 --> 00:26:08,200
So not only do we 
carry a tension in our body,

519
00:26:08,200 --> 00:26:11,637
but I notice through 
teaching and sharing yoga,

520
00:26:11,637 --> 00:26:14,306
guiding yoga, that 
I notice a lot of times

521
00:26:14,306 --> 00:26:18,143
we don't even realize how 
we're adding extra tension

522
00:26:18,143 --> 00:26:22,024
to moments in 
asana and to our day.

523
00:26:23,415 --> 00:26:25,083
So it's really 
about the awareness.

524
00:26:25,083 --> 00:26:27,753
Okay, take one more breath here.

525
00:26:35,561 --> 00:26:39,832
And then if your leg is over
your left shoulder, unravel.

526
00:26:39,832 --> 00:26:41,934
And let's all come 
back to the low lunge.

527
00:26:41,934 --> 00:26:44,837
Hands framing the left foot.

528
00:26:44,837 --> 00:26:46,208
And become light 
on the fingertips.

529
00:26:46,208 --> 00:26:48,907
As you inhale, look forward.

530
00:26:48,907 --> 00:26:50,669
And exhale, plant the palms.

531
00:26:50,669 --> 00:26:53,378
Step it to Plank or Half Plank.

532
00:26:55,581 --> 00:26:57,883
Wrap the elbows, shoulders in.

533
00:26:57,883 --> 00:26:59,384
Look forward.

534
00:26:59,384 --> 00:27:03,522
Hug the elbows into the 
side body as you lower down.

535
00:27:05,858 --> 00:27:08,260
Then once again, 
feet come to the earth,

536
00:27:08,260 --> 00:27:11,296
fingertips come off the mat.

537
00:27:11,296 --> 00:27:15,734
And when you're ready, 
big inhale lifts you up.

538
00:27:15,734 --> 00:27:17,569
And exhale to release.

539
00:27:19,071 --> 00:27:20,439
Two more.

540
00:27:20,439 --> 00:27:21,974
Press into your foundation.

541
00:27:21,974 --> 00:27:22,808
Inhale.

542
00:27:25,911 --> 00:27:29,815
Can also just do a 
baby Cobra here, and exhale.

543
00:27:30,679 --> 00:27:33,452
And practice today is patience.

544
00:27:34,386 --> 00:27:36,121
One more, big inhale.

545
00:27:40,158 --> 00:27:41,059
And exhale.

546
00:27:42,094 --> 00:27:42,928
Release.

547
00:27:43,795 --> 00:27:44,930
Fabulous work.

548
00:27:44,930 --> 00:27:46,565
Curl the toes under.

549
00:27:46,565 --> 00:27:48,834
Come to all fours or Plank.

550
00:27:50,202 --> 00:27:52,271
And then to Downward Dog.

551
00:27:54,740 --> 00:27:57,476
Wonderful, take 
a deep breath in.

552
00:27:58,263 --> 00:27:59,778
Long breath out.

553
00:28:01,250 --> 00:28:03,181
We're gonna walk to 
the middle of your mat.

554
00:28:03,181 --> 00:28:05,584
So feet and hands 
will meet in the middle.

555
00:28:05,584 --> 00:28:08,186
Bring your feet as 
wide as your yoga mat.

556
00:28:08,186 --> 00:28:09,321
And then bring 
your hands underneath

557
00:28:09,321 --> 00:28:10,989
your feet for gorilla posture.

558
00:28:10,989 --> 00:28:13,425
Wiggle your toes at your wrists.

559
00:28:13,425 --> 00:28:17,296
Hold on to your center, 
your core, your midline

560
00:28:17,296 --> 00:28:21,466
for stability and then 
you can relax the head over.

561
00:28:23,702 --> 00:28:25,437
Shake the head loose.

562
00:28:30,175 --> 00:28:33,512
And then slowly 
release the hands.

563
00:28:33,512 --> 00:28:36,715
And we're actually going to
bring the palms to the shins.

564
00:28:36,715 --> 00:28:39,651
Inhale, halfway lift, 
find length.

565
00:28:39,651 --> 00:28:41,353
Keep your palms on your shins.

566
00:28:41,353 --> 00:28:43,422
And exhale, fold.

567
00:28:43,422 --> 00:28:45,891
And then slide the palms 
to the tops of the thighs.

568
00:28:45,891 --> 00:28:46,925
Soft bend in the knees.

569
00:28:46,925 --> 00:28:48,694
Inhale, halfway lift.

570
00:28:50,862 --> 00:28:53,765
Cue creaky floor, 
and exhale, fold.

571
00:28:54,733 --> 00:28:56,668
And inhale, 
press into your feet.

572
00:28:56,668 --> 00:28:58,437
Reach for the sky.

573
00:28:58,437 --> 00:29:00,372
Full body stretch here.

574
00:29:02,040 --> 00:29:03,609
And exhale, hands to heart.

575
00:29:03,609 --> 00:29:05,611
Bring the feet together.

576
00:29:06,812 --> 00:29:10,072
And preparing for Dancer Pose.

577
00:29:12,464 --> 00:29:13,619
Loop the shoulders.

578
00:29:13,619 --> 00:29:14,953
Lift your chest.

579
00:29:18,757 --> 00:29:22,694
So, we have an idea of 
where the pose is going

580
00:29:22,694 --> 00:29:24,463
and if you're new to yoga,
you're like, "No, I don't."

581
00:29:24,463 --> 00:29:26,565
(laughs) That's okay, 
we'll do this together.

582
00:29:26,565 --> 00:29:29,001
But let's see if we can 
really challenge ourselves,

583
00:29:29,001 --> 00:29:30,799
invite each other 
to really be present

584
00:29:30,799 --> 00:29:34,873
in every step of the way, 
and just see what happens.

585
00:29:34,873 --> 00:29:38,744
So find that gathering of
energy up from the pelvic floor.

586
00:29:38,744 --> 00:29:40,979
I love it when I do this.

587
00:29:40,979 --> 00:29:41,913
This is great.

588
00:29:41,913 --> 00:29:44,182
And then lift up, up, up, up.

589
00:29:44,182 --> 00:29:45,917
And then keep the 
palms at the heart.

590
00:29:45,917 --> 00:29:47,853
I like to keep the 
palms here at the heart

591
00:29:47,853 --> 00:29:52,324
to remind my sternum to lift,
lift, lift until we release,

592
00:29:52,324 --> 00:29:55,360
but for now, lift, lift, lift.

593
00:29:55,360 --> 00:29:57,442
And then see if you can 
do this without shifting

594
00:29:57,442 --> 00:29:59,965
your weight too far 
into your right hip,

595
00:29:59,965 --> 00:30:01,566
that's another thing.

596
00:30:01,566 --> 00:30:04,202
So, lift up, press 
away from your yoga mat

597
00:30:04,202 --> 00:30:05,804
and try to lift 
as we've been doing,

598
00:30:05,804 --> 00:30:07,873
lift, one moving part here,

599
00:30:07,873 --> 00:30:10,415
so I'm grounding into 
my right heel as I lift

600
00:30:10,415 --> 00:30:12,564
my left leg up.

601
00:30:12,564 --> 00:30:14,086
Then keep your right thumb here

602
00:30:14,086 --> 00:30:16,815
as a reminder for your sternum
and slide your left hand

603
00:30:16,815 --> 00:30:20,152
down to grab your ankle, 
and then squeeze everything in,

604
00:30:20,152 --> 00:30:23,188
press away from your yoga 
mat with your standing leg

605
00:30:23,188 --> 00:30:25,190
or your right foot.

606
00:30:25,190 --> 00:30:26,491
And then be present here.

607
00:30:26,491 --> 00:30:31,142
Notice that ooh, 
that work that goes on,

608
00:30:31,142 --> 00:30:33,799
that activity,

609
00:30:33,799 --> 00:30:38,170
what is required of you to be
here in this present moment.

610
00:30:38,170 --> 00:30:40,238
And then from here, you 
might flip the hand around

611
00:30:40,238 --> 00:30:43,175
to the arch of the foot, 
but you might just stay here

612
00:30:43,175 --> 00:30:44,943
working today, going, 
"Oh, there's so much

613
00:30:44,943 --> 00:30:47,045
"for me to work on here."

614
00:30:48,046 --> 00:30:49,347
M-kay.

615
00:30:49,347 --> 00:30:52,350
Then keep drawing energy 
up through the front body.

616
00:30:52,350 --> 00:30:55,287
Grounding through the back body.

617
00:30:55,287 --> 00:30:57,723
Playing with that opposition.

618
00:30:58,990 --> 00:31:01,860
And then maybe we 
release the right hand

619
00:31:01,860 --> 00:31:03,361
and start to reach it forward.

620
00:31:03,361 --> 00:31:07,032
Keep the chest open, shoulder
blades drawing together.

621
00:31:07,032 --> 00:31:10,502
Heart space lifting and soft
bend in that standing leg

622
00:31:10,502 --> 00:31:14,673
as you find buoyancy and take
your process, your journey

623
00:31:15,941 --> 00:31:19,544
forward as you 
kick the left leg back,

624
00:31:19,544 --> 00:31:23,215
forward and back, 
breathing into your belly.

625
00:31:24,516 --> 00:31:26,985
And hold onto your focus
here, squeeze the inner thighs

626
00:31:26,985 --> 00:31:29,054
towards the midline.

627
00:31:29,054 --> 00:31:31,857
And lift up through your
center, so that scissor effect

628
00:31:31,857 --> 00:31:35,961
we've been playing with, 
and then just play here.

629
00:31:37,462 --> 00:31:40,098
Soft and easy in the face.

630
00:31:40,098 --> 00:31:42,934
Right shoulder dropping down.

631
00:31:42,934 --> 00:31:43,769
Breathe.

632
00:31:44,740 --> 00:31:47,806
Breathe, kicking 
left foot out and up.

633
00:31:47,806 --> 00:31:48,640
Reach.

634
00:31:50,315 --> 00:31:53,311
And then slow and 
resist the slingshot effect,

635
00:31:53,311 --> 00:31:55,147
come all the way back.

636
00:31:56,047 --> 00:31:57,649
Hands come together.

637
00:31:57,649 --> 00:31:59,718
We place the left foot down, 
so even if you fell out

638
00:31:59,718 --> 00:32:00,685
of the pose a million times,

639
00:32:00,685 --> 00:32:04,689
you can place the left 
foot down here mindfully.

640
00:32:05,657 --> 00:32:08,260
And then we'll 
take a deep breath in.

641
00:32:08,260 --> 00:32:10,228
And exhale to let it go.

642
00:32:13,064 --> 00:32:14,869
Fabulous.

643
00:32:14,869 --> 00:32:17,269
Shifting your 
weight to the left foot

644
00:32:17,269 --> 00:32:21,139
and then without shifting 
your weight to that hip,

645
00:32:21,139 --> 00:32:22,674
see if you can 
lift that right leg up

646
00:32:22,674 --> 00:32:25,177
just as we've been working on.

647
00:32:26,278 --> 00:32:27,879
And if you're 
really new to the practice

648
00:32:27,879 --> 00:32:30,649
or you're working on 
something that's healing,

649
00:32:30,649 --> 00:32:33,685
you might 
honestly just play here

650
00:32:33,685 --> 00:32:37,856
working with this coordination

651
00:32:37,856 --> 00:32:40,856
and with the muscles here.

652
00:32:41,626 --> 00:32:42,840
M-kay.

653
00:32:45,096 --> 00:32:47,599
Pressing firmly 
into that left heel,

654
00:32:47,599 --> 00:32:50,468
we might grab the ankle, 
maybe you're here already.

655
00:32:50,468 --> 00:32:51,636
And work here.

656
00:32:53,638 --> 00:32:57,108
And then we might flip 
it and come around here.

657
00:32:57,108 --> 00:32:59,211
And then all that 
gathering of the energy

658
00:32:59,211 --> 00:33:01,546
that you've done here 
in your center, your core,

659
00:33:01,546 --> 00:33:02,914
tap into that.

660
00:33:02,914 --> 00:33:04,316
Squeeze and lift.

661
00:33:05,617 --> 00:33:07,953
And then marry all 
of this beautiful effort

662
00:33:07,953 --> 00:33:10,755
with an ease as you send 
the left fingertips forward

663
00:33:10,755 --> 00:33:15,346
and begin to work here, 
savoring the process

664
00:33:15,346 --> 00:33:17,395
as you squeeze and press.

665
00:33:18,230 --> 00:33:21,266
Kick the right foot out and up.

666
00:33:21,266 --> 00:33:23,501
Relax the shoulders down.

667
00:33:23,501 --> 00:33:25,337
Hug the lower ribs in.

668
00:33:26,705 --> 00:33:28,173
Stay focused.

669
00:33:28,173 --> 00:33:30,342
Keep breathing, stay calm.

670
00:33:32,010 --> 00:33:34,512
Use the inhale 
to find expansion,

671
00:33:34,512 --> 00:33:36,915
the exhale to find stability.

672
00:33:41,453 --> 00:33:44,055
Soft bend in your standing leg.

673
00:33:44,055 --> 00:33:47,359
You got this, 
take one more breath.

674
00:33:47,359 --> 00:33:51,296
And then use an exhale 
to slowly bring it back.

675
00:33:51,296 --> 00:33:53,531
No matter where you are, 
everyone find a lightness,

676
00:33:53,531 --> 00:33:54,633
whatever that means to you.

677
00:33:54,633 --> 00:33:56,744
Maybe it's hee.

678
00:33:56,744 --> 00:34:00,071
And then place your 
right foot down with care.

679
00:34:01,907 --> 00:34:04,743
Beautiful, big inhale.

680
00:34:06,011 --> 00:34:07,679
Exhale to let it go.

681
00:34:08,580 --> 00:34:09,748
Alright, takin' it 
back down to the ground.

682
00:34:09,748 --> 00:34:11,783
Inhale, reach for the sky.

683
00:34:11,783 --> 00:34:14,052
Clap the palms 
together, Jai Namaste.

684
00:34:14,052 --> 00:34:14,886
(claps)

685
00:34:14,886 --> 00:34:15,954
Forward Fold.

686
00:34:18,322 --> 00:34:20,792
Take a couple breaths here.

687
00:34:20,792 --> 00:34:22,527
Shake the head loose.

688
00:34:23,728 --> 00:34:27,465
Maybe bend the knees, 
one and then the other.

689
00:34:31,235 --> 00:34:34,306
And we'll walk the feet as wide
as the yoga mat once again.

690
00:34:34,306 --> 00:34:37,909
This time let your 
toes spill off the edge.

691
00:34:41,246 --> 00:34:43,815
And then allow your 
knees to track your toes.

692
00:34:43,815 --> 00:34:46,952
Press into the outer 
edges of your feet and come down

693
00:34:46,952 --> 00:34:49,530
into a nice yogic squat.

694
00:34:51,989 --> 00:34:53,792
When the cool weather comes in,

695
00:34:53,792 --> 00:34:56,293
I feel like the 
floor gets creakier.

696
00:34:56,293 --> 00:34:57,829
Press the palms together.

697
00:34:57,829 --> 00:34:59,698
If your heels are 
lifted here, fabulous.

698
00:34:59,698 --> 00:35:02,467
Opportunity here 
to practice Crow,

699
00:35:02,467 --> 00:35:07,120
a posture that 
requires patience, discipline.

700
00:35:08,997 --> 00:35:11,343
Or you're just 
here in the squat.

701
00:35:11,343 --> 00:35:13,378
So again, 
opportunity to practice Crow.

702
00:35:13,378 --> 00:35:15,580
If you are going 
to practice Crow,

703
00:35:15,580 --> 00:35:18,116
bring the toes 
together, look forward.

704
00:35:18,116 --> 00:35:20,418
Keep that focus 
forward, that length.

705
00:35:20,418 --> 00:35:22,087
We've already 
tapped into the core here

706
00:35:22,087 --> 00:35:24,789
so really broadness 
through the upper back body.

707
00:35:24,789 --> 00:35:26,925
Then you bring the knees
right up to the armpit chest.

708
00:35:26,925 --> 00:35:29,160
Keep the gaze forward, 
neck nice and long

709
00:35:29,160 --> 00:35:32,797
as you look forward, and
then maybe one toe lifts up.

710
00:35:32,797 --> 00:35:34,933
And then maybe the 
other, but gaze is forward.

711
00:35:34,933 --> 00:35:37,769
I'm lifting my heart space 
through my upper back body

712
00:35:37,769 --> 00:35:40,195
and pressing away 
from my yoga mat.

713
00:35:40,195 --> 00:35:42,007
And I'm breathing.

714
00:35:47,112 --> 00:35:48,913
And if you're still 
working on the posture,

715
00:35:48,913 --> 00:35:51,416
you're welcome to 
stay there, take your time.

716
00:35:51,416 --> 00:35:54,586
The rest of us are going to
slowly swim the fingertips

717
00:35:54,586 --> 00:35:58,590
around, use our hands 
to come back to Dandasana.

718
00:36:02,827 --> 00:36:04,095
Keep breathing here.

719
00:36:04,095 --> 00:36:04,929
Active breath.

720
00:36:04,929 --> 00:36:09,215
This is your time 
to refresh, rejuvenate.

721
00:36:10,135 --> 00:36:13,938
Tap into your best and 
most beautiful side, right?

722
00:36:13,938 --> 00:36:15,106
(laughs)

723
00:36:15,106 --> 00:36:16,174
(hisses)

724
00:36:16,174 --> 00:36:17,008
Alright.

725
00:36:18,443 --> 00:36:21,780
Then the left leg is gonna be
nice and strong here and firm.

726
00:36:21,780 --> 00:36:23,114
We're gonna peel 
the right knee up

727
00:36:23,114 --> 00:36:25,950
just like we did at 
the beginning of practice.

728
00:36:25,950 --> 00:36:27,218
Alright, but this time 
we're gonna grab the leg

729
00:36:27,218 --> 00:36:29,621
just like we've done before
here in our Yoga Revolution,

730
00:36:29,621 --> 00:36:31,556
and we're gonna 
pull the right knee back

731
00:36:31,556 --> 00:36:34,459
and then use your left hand to
kind of brace yourself here.

732
00:36:34,459 --> 00:36:36,394
So working nice hip opener here.

733
00:36:36,394 --> 00:36:40,365
Stretching through the 
hamstrings, it takes patience.

734
00:36:40,365 --> 00:36:42,067
Pulling back.

735
00:36:42,067 --> 00:36:44,169
Pulling back that bow nad arrow.

736
00:36:44,169 --> 00:36:45,370
Lifting up through the heart.

737
00:36:45,370 --> 00:36:48,206
Alright, so this 
is your bus stop one.

738
00:36:48,206 --> 00:36:49,474
Lifting up through the chest.

739
00:36:49,474 --> 00:36:50,308
Working here.

740
00:36:50,308 --> 00:36:52,010
You can even find a 
little movement here

741
00:36:52,010 --> 00:36:55,113
if you're working 
in bus stop one.

742
00:36:55,113 --> 00:36:58,049
Another option would be 
to keep lifting up through

743
00:36:58,049 --> 00:37:01,586
the chest, take your 
right foot to your left hand.

744
00:37:01,586 --> 00:37:03,688
Right hand comes 
in and underneath,

745
00:37:03,688 --> 00:37:06,291
and we're going to work and
keep a sense of humor here,

746
00:37:06,291 --> 00:37:09,260
be patient, we're gonna 
work to hike the right leg

747
00:37:09,260 --> 00:37:12,230
all the way up 
over the right shoulder.

748
00:37:12,230 --> 00:37:14,499
I know, I know, I know.

749
00:37:14,499 --> 00:37:16,768
Then right hand's gonna 
come right underneath here

750
00:37:16,768 --> 00:37:21,239
and I'm gonna really squeeze
actually my right leg down

751
00:37:21,239 --> 00:37:23,908
on that shoulder just 
to find a little connect,

752
00:37:23,908 --> 00:37:26,277
and then maybe 
you lift the shin.

753
00:37:26,277 --> 00:37:29,280
So a little 
Elephant Pose variation.

754
00:37:30,682 --> 00:37:32,217
Bus stop number two.

755
00:37:32,217 --> 00:37:34,452
Pressing into the palms, 
keeping the heart lifted.

756
00:37:34,452 --> 00:37:37,088
So even though I've 
contorted my sweet body

757
00:37:37,088 --> 00:37:41,893
into a different shape here, 
still think Dandasana.

758
00:37:41,893 --> 00:37:43,528
Firming down through the legs.

759
00:37:43,528 --> 00:37:44,956
Lifting up through the heart.

760
00:37:44,956 --> 00:37:47,732
Really strong, strong pose here.

761
00:37:47,732 --> 00:37:50,668
Alright, so from this bus 
stop, you might stay here,

762
00:37:50,668 --> 00:37:54,272
bus stop two, 
or I might shift back a bit.

763
00:37:54,272 --> 00:37:57,976
Lift my left leg and cross
my left ankle over the right.

764
00:37:57,976 --> 00:38:01,379
Use your palms to 
really create stability

765
00:38:02,647 --> 00:38:05,250
and lift your heart even more.

766
00:38:05,250 --> 00:38:07,285
Breathing here.

767
00:38:07,285 --> 00:38:09,320
Breathing here.

768
00:38:09,320 --> 00:38:10,889
Alright, you can 
come out of this posture

769
00:38:10,889 --> 00:38:12,657
whenever you like.

770
00:38:12,657 --> 00:38:14,759
And then so this was a 
request and I don't do it

771
00:38:14,759 --> 00:38:18,496
for a lot of reasons, 
but patience practice,

772
00:38:18,496 --> 00:38:19,831
I feel like 
there's a lesson here,

773
00:38:19,831 --> 00:38:21,299
so everyone lift your heart.

774
00:38:21,299 --> 00:38:24,769
Last bus stop is to 
loop the shoulders, wrap.

775
00:38:24,769 --> 00:38:26,337
Draw the navel in and up.

776
00:38:26,337 --> 00:38:28,907
Shift your gaze 
forward, shift onto the palms,

777
00:38:28,907 --> 00:38:31,576
and then kick the legs out long.

778
00:38:32,710 --> 00:38:34,312
So I'm tapping into my core.

779
00:38:34,312 --> 00:38:36,981
I'm not dumping 
weight into my shoulders.

780
00:38:36,981 --> 00:38:39,918
I'm drawing my navel 
in and up, in and up.

781
00:38:39,918 --> 00:38:42,253
And then exhale to 
release, come back.

782
00:38:42,253 --> 00:38:47,025
So actually in time too 
this elbow will come out.

783
00:38:47,025 --> 00:38:50,495
So, that was an experience, 
and you just have to also

784
00:38:50,495 --> 00:38:52,197
keep in mind how 
many people are practicing

785
00:38:52,197 --> 00:38:53,832
along with this journey.

786
00:38:53,832 --> 00:38:56,167
So we want to be really 
mindful of every bus stop.

787
00:38:56,167 --> 00:38:58,336
Be really kind to our 
bodies, but then remember,

788
00:38:58,336 --> 00:39:01,105
this is all just 
a big ole metaphor.

789
00:39:01,105 --> 00:39:02,574
How do you deal 
with things like this?

790
00:39:02,574 --> 00:39:03,608
What is your approach?

791
00:39:03,608 --> 00:39:04,442
Can you laugh it off?

792
00:39:04,442 --> 00:39:05,810
Can you smile?

793
00:39:05,810 --> 00:39:09,981
Can you enjoy that that just
changed the way you breathe?

794
00:39:11,549 --> 00:39:14,953
And then let it go and 
let's do the other side.

795
00:39:14,953 --> 00:39:16,230
Dandasana.

796
00:39:17,488 --> 00:39:19,691
So, through that process though,

797
00:39:19,691 --> 00:39:22,126
it's really not about the shape.

798
00:39:22,126 --> 00:39:24,095
Through that process, 
we open up the hip.

799
00:39:24,095 --> 00:39:25,396
We build strength in the arms.

800
00:39:25,396 --> 00:39:27,599
We tap into the core, which
is great for our back bodies,

801
00:39:27,599 --> 00:39:29,334
so that we can carry our 
groceries and our neighbor's

802
00:39:29,334 --> 00:39:32,870
groceries well into 
our 90s, yeah, right?

803
00:39:32,870 --> 00:39:35,173
Alright, super loud airplane.

804
00:39:35,173 --> 00:39:36,107
Alright, let's go.

805
00:39:36,107 --> 00:39:38,943
Lift the left 
knee all the way up.

806
00:39:40,044 --> 00:39:43,648
Find your right 
hand on the earth.

807
00:39:43,648 --> 00:39:45,984
Then when you're ready, 
maybe grabbing that,

808
00:39:45,984 --> 00:39:48,486
you can just stay 
here I guess, breathing.

809
00:39:48,486 --> 00:39:51,656
And maybe you grab 
that, pull it back.

810
00:39:52,724 --> 00:39:55,159
Grab your foot, pull it back.

811
00:39:56,160 --> 00:40:00,331
And so, this is the action,
but really where I need to work

812
00:40:00,331 --> 00:40:02,934
is finding Dandasana here.

813
00:40:02,934 --> 00:40:03,901
Super tough.

814
00:40:07,672 --> 00:40:10,441
Reconnect with your breath and
this is the first bus stop.

815
00:40:10,441 --> 00:40:12,644
Can also return to the leg baby.

816
00:40:12,644 --> 00:40:14,345
I won't start singing today,

817
00:40:14,345 --> 00:40:17,448
but you can 
return to the leg baby.

818
00:40:17,448 --> 00:40:18,583
It's really hard not to sing.

819
00:40:18,583 --> 00:40:19,417
Okay.

820
00:40:25,223 --> 00:40:26,758
Second bus stop.

821
00:40:26,758 --> 00:40:28,993
We'll bring this leg, 
hike it all the way up

822
00:40:28,993 --> 00:40:30,628
and so there is 
a bit of a lift up

823
00:40:30,628 --> 00:40:33,331
through that sit bone 
at first to just really

824
00:40:33,331 --> 00:40:35,366
get it up and over.

825
00:40:35,366 --> 00:40:36,868
And just do your best.

826
00:40:36,868 --> 00:40:39,470
And we come into Elephant Pose.

827
00:40:40,972 --> 00:40:43,441
And think Dandasana.

828
00:40:43,441 --> 00:40:45,610
And in the traditional 
posture, you lift your leg

829
00:40:45,610 --> 00:40:47,111
and everything up.

830
00:40:48,713 --> 00:40:50,481
Ha-ha-ha-ha.

831
00:40:50,481 --> 00:40:51,316
Okay.

832
00:40:53,611 --> 00:40:57,922
Breathing, notice we're not
rushing any of this on purpose.

833
00:41:00,558 --> 00:41:02,794
Take breaks when you need to.

834
00:41:02,794 --> 00:41:03,861
Breathe deep.

835
00:41:05,563 --> 00:41:10,034
Think upward current of
energy through the front body.

836
00:41:10,034 --> 00:41:12,337
Kate at the top of the boat.

837
00:41:12,337 --> 00:41:13,838
Ariel on the rock.

838
00:41:17,338 --> 00:41:20,244
Alright, and then maybe we
shift our weight back a bit.

839
00:41:20,244 --> 00:41:22,246
Cross the right 
ankle over the left.

840
00:41:22,246 --> 00:41:26,317
Activate through the 
hands and lift, lift, lift.

841
00:41:26,317 --> 00:41:29,120
Lift here, be patient, 
be alive, be present.

842
00:41:29,120 --> 00:41:31,389
You are awesome, 
you are amazing.

843
00:41:31,389 --> 00:41:33,191
Keep breathing here.

844
00:41:33,191 --> 00:41:34,959
The journey is the reward.

845
00:41:34,959 --> 00:41:37,028
The process is the candy.

846
00:41:38,563 --> 00:41:40,264
That second quote is mine.

847
00:41:40,264 --> 00:41:41,532
(laughing)

848
00:41:41,532 --> 00:41:43,601
The process is the candy.

849
00:41:45,536 --> 00:41:47,038
The journey is the reward.

850
00:41:47,038 --> 00:41:48,840
The process is the candy.

851
00:41:48,840 --> 00:41:50,375
And loop the shoulders, 
maybe you take it

852
00:41:50,375 --> 00:41:54,479
to your final bus 
stop just as an experiment,

853
00:41:54,479 --> 00:41:55,646
but maybe not.

854
00:41:56,781 --> 00:41:57,915
Maybe not.

855
00:41:57,915 --> 00:41:59,350
So we're hugging in here.

856
00:41:59,350 --> 00:42:00,485
We shift our weight forward.

857
00:42:00,485 --> 00:42:01,886
We kick the legs out.

858
00:42:01,886 --> 00:42:04,756
There we go, 
my elbow's out this time.

859
00:42:04,756 --> 00:42:06,391
Kicking out, 
sending the hips up.

860
00:42:06,391 --> 00:42:07,492
Engaging my core.

861
00:42:07,492 --> 00:42:08,326
Gaze is forward.

862
00:42:08,326 --> 00:42:10,628
Lifting up through 
the upper back body.

863
00:42:10,628 --> 00:42:11,863
Breathing deep.

864
00:42:13,264 --> 00:42:16,434
And then we 
release back with control.

865
00:42:17,468 --> 00:42:19,103
And shake it off.

866
00:42:19,103 --> 00:42:20,104
Ha-ha-ha-ha.

867
00:42:23,641 --> 00:42:25,443
Wonderful, return to Dandasana.

868
00:42:25,443 --> 00:42:26,511
Awesome work today everyone.

869
00:42:26,511 --> 00:42:30,681
Send your fingertips forward
and then Thriller arms down,

870
00:42:30,681 --> 00:42:32,283
plug the shoulders.

871
00:42:34,719 --> 00:42:36,521
Walk your heels towards 
the front edge of your mat

872
00:42:36,521 --> 00:42:38,790
and a little zombie crawl.

873
00:42:38,790 --> 00:42:41,993
And let's take it down, 
whaddaya say, deep breath in,

874
00:42:41,993 --> 00:42:44,062
and exhale, slowly release.

875
00:42:44,062 --> 00:42:47,999
Point the toes if you 
need to all the way down.

876
00:42:49,834 --> 00:42:52,069
♫ Fabulous

877
00:42:53,071 --> 00:42:55,673
♫ Hear the call

878
00:42:55,673 --> 00:42:58,476
♫ The time has come

879
00:42:58,476 --> 00:43:01,579
♫ For one and all

880
00:43:01,579 --> 00:43:05,750
♫ To play (laughs)

881
00:43:07,344 --> 00:43:09,654
♫ ball

882
00:43:09,654 --> 00:43:10,955
Lift the knees up.

883
00:43:10,955 --> 00:43:13,357
Bring the soles of 
the feet to the mat.

884
00:43:13,357 --> 00:43:14,992
And you're actually 
going to bring the palms

885
00:43:14,992 --> 00:43:17,661
face down here for Texas T.

886
00:43:19,063 --> 00:43:20,898
Scoop the tailbone up.

887
00:43:23,067 --> 00:43:26,571
And then send the legs 
really heavy to the left.

888
00:43:26,571 --> 00:43:28,105
Turn your gaze to the right.

889
00:43:28,105 --> 00:43:32,243
Left hand can come to the
outer edge of the right thigh,

890
00:43:32,243 --> 00:43:33,678
and we breathe.

891
00:43:33,678 --> 00:43:35,947
Listen to the sound 
of your breath here.

892
00:43:35,947 --> 00:43:37,748
I'll be quiet.

893
00:43:37,748 --> 00:43:40,918
Listen to that 
ocean sound in and out.

894
00:43:41,786 --> 00:43:43,830
Flowing in and out.

895
00:43:55,500 --> 00:43:57,301
And big inhale.

896
00:43:57,301 --> 00:44:00,712
Exhale to bring it all 
the way back through center.

897
00:44:02,240 --> 00:44:04,709
And then inhale 
in again and exhale,

898
00:44:04,709 --> 00:44:07,481
heavy legs to the right.

899
00:44:09,531 --> 00:44:13,217
Right hand can come to the
outer edge of the left thigh.

900
00:44:13,217 --> 00:44:17,388
And maybe we turn on the 
left ear here and breathe.

901
00:44:18,556 --> 00:44:20,625
Listen to the sounds around you,

902
00:44:20,625 --> 00:44:24,652
the sound of your 
breath and any other sound.

903
00:44:24,652 --> 00:44:26,864
Noise in the other room.

904
00:44:27,732 --> 00:44:29,901
Really take in 
your environment here.

905
00:44:29,901 --> 00:44:31,736
Close your eyes 
and then just listen.

906
00:44:31,736 --> 00:44:35,698
Take in your environment 
through the sounds.

907
00:44:41,178 --> 00:44:42,847
I like how I said 
take in your environment

908
00:44:42,847 --> 00:44:44,348
and then close your eyes.

909
00:44:44,348 --> 00:44:45,283
(laughs)

910
00:44:45,283 --> 00:44:47,385
But you know what I mean.

911
00:44:50,655 --> 00:44:51,656
Great work my friends.

912
00:44:51,656 --> 00:44:54,292
Take a deep inhale in 
and then use your exhale

913
00:44:54,292 --> 00:44:57,061
to melt it back to center.

914
00:44:57,061 --> 00:44:59,564
Soles of the 
feet come to the mat.

915
00:44:59,564 --> 00:45:01,499
And we bring the 
knees to one side.

916
00:45:01,499 --> 00:45:03,301
Let's go to the 
left first, left side.

917
00:45:03,301 --> 00:45:06,037
Cross the left 
ankle over the right.

918
00:45:06,037 --> 00:45:08,005
Feel that wonderful 
stretch in the front

919
00:45:08,005 --> 00:45:10,007
of your right hip crease.

920
00:45:10,007 --> 00:45:11,442
Stay active in the toes.

921
00:45:11,442 --> 00:45:13,411
Deep breath in.

922
00:45:13,411 --> 00:45:15,446
Exhale, release, 
little booty massage

923
00:45:15,446 --> 00:45:18,716
as you take the 
knees to the right.

924
00:45:18,716 --> 00:45:21,719
Cross the right 
ankle over the left.

925
00:45:21,719 --> 00:45:23,354
Keep the toes active.

926
00:45:23,354 --> 00:45:24,188
Inhale.

927
00:45:25,957 --> 00:45:27,158
And exhale.

928
00:45:27,158 --> 00:45:30,094
(whistling exhale)

929
00:45:31,262 --> 00:45:32,496
And we release.

930
00:45:32,496 --> 00:45:34,732
Send the legs out long.

931
00:45:34,732 --> 00:45:36,901
Tap into that inner smile.

932
00:45:36,901 --> 00:45:38,436
You can keep the 
hands at your sides

933
00:45:38,436 --> 00:45:41,339
or bring them in to 
rest gently on your belly,

934
00:45:41,339 --> 00:45:43,908
your ribs, or perhaps 
one hand on the heart

935
00:45:43,908 --> 00:45:46,077
and one hand on the belly.

936
00:45:51,115 --> 00:45:53,451
Now, inhale lots of love in.

937
00:45:56,887 --> 00:45:58,546
And as you exhale, 
lots of love out.

938
00:45:58,546 --> 00:46:00,858
Relax the weight of 
your body completely

939
00:46:00,858 --> 00:46:03,238
and fully into your mat.

940
00:46:04,829 --> 00:46:09,532
There's such beauty, 
I find, and such admiration

941
00:46:12,670 --> 00:46:16,474
in tending to the 
physical body, gettin' fit,

942
00:46:16,474 --> 00:46:19,343
trim, toned, while 
still really paying attention

943
00:46:19,343 --> 00:46:23,052
to our inner ecosystem, 
and I feel like

944
00:46:25,416 --> 00:46:28,586
having a relationship 
with a patience,

945
00:46:29,687 --> 00:46:32,923
a practice of 
patience is really valuable

946
00:46:32,923 --> 00:46:34,258
so thank you so much for sharing

947
00:46:34,258 --> 00:46:37,013
your practice with me.

948
00:46:38,032 --> 00:46:40,308
I'll see you tomorrow.

949
00:46:40,308 --> 00:46:42,033
Big love.

950
00:46:42,033 --> 00:46:43,000
Namaste.

951
00:46:43,000 --> 00:46:47,171
(lively orchestral music)