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

It's day 25, my, my, my,

and today we 
have a root practice.

Let's get started.

(lively orchestral music)

Alrighty my friends, 
let's begin in Sukhasana today.

Come into your seat.

Sit up nice and tall.

If you're here with 
me now, I bow to you.

We have a week 
left in our journey.

Of course we have a 
big journey at hand,

but a week left in our

Yoga Revolution 
exploration together

and I'm so honored 
that you're still here.

This last week 
is really special.

So today's 
practice is more compact.

So we wanna honor the time
that we're taking on the mat

by jumping right into 
a nice, conscious breath.

So sit up nice and tall.

Take a deep breath in.

And feel, as you exhale, 
your shoulders relax,

and close your eyes and just
feel the weight of your hips

really grounding down, 
sinking down into the earth.

So there's really no, 
as we learned yesterday,

task to master here, 
save for this opportunity

to really just be 
present and to embrace

the process or the practice.

So if I say something that
doesn't really resonate with you

like, "Let your hips grow heavy"

or "melt your 
hips into the earth,"

or "wrap this, wrap that, 
send breath to your bone,"

whatever, remember 
that it's a practice

so how you tackle that, 
well how you take that cue,

what you do with it 
is entirely up to you.

So that would be a 
great thing to consider

throughout 
today's root practice.

Just really 
grounding in the process.

So continue to deepen 
your breath here and again,

use the exhale to 
relax your shoulders

and allow your hips, 
your legs to grow heavy.

You might see your sits bones
pressing down into the earth

like two pushpins as 
you start to lift up through

the center 
plumb line, the spine.

Wonderful, then when 
you're ready, draw the hands

to the heart, try to 
maintain this awareness

of just a 
heaviness in the lower body

and a lightness or a 
lift in the upper body.

As you bow chin to chest, 
head to heart or head to hands.

Feel that stretch in 
the back of the neck.

Activate through 
the upper back body.

And here we kind of 
bow to the big picture.

And start to draw some energy
up from your pelvic floor

right where that root 
chakra is if that's your thing

and for everyone 
it's just this awareness

at the base of the spine, 
and then drawing energy

all the way up as 
you slowly roll up,

tuck the chin into the chest.

And sit up nice and tall.

Interlace the fingertips.

Keep this lift best you can
all the way up, up, up, up, up

from the root as you 
interlace the fingertips

and press the palms forward.

Plug the shoulders in, 
then reach the pinkies

up, and then back.

Big stretch here.

So, there's a tendency to 
just kind of arch the back

and let it all spill out.

See if you can hug the lower
ribs in and feel this lift

from the pelvic 
floor, Mula Bandha,

or this just awareness, this
engaging quality in the muscles

of the pelvic 
floor or this awareness

in the base of the spine, 
the root chakra area,

which is about security.

Inhale, slowly without 
crunching the back of the neck

look up or 
another way to think of it

is to carve a line 
with the nose and look

towards your thumbs, 
and then use an exhale

♫ To release

And fingertips are 
gonna come slightly behind

the hip points here.

Actually let's walk 'em behind
the hip points for sure.

So we can find that lift 
up through the armpit chest.

Then once again, lift 
up from the pelvic floor.

Left ear over 
left shoulder here.

Press away from your yoga 
mat with your fingerprints

and with the outer 
edges of your feet.

Or press away from the earth.

So big stretch in the 
right side of the neck.

Then lift it back 
up through center.

Connect head over heart, 
heart over pelvis.

And then right ear 
over the right shoulder.

Again, press 
away from the earth.

So we're aware of 
what's goin' on in the feet.

And then back to 
center then we'll release

and come forward onto all fours.

Take your time getting there.

When you arrive, 
take a couple Cat-Cows.

Moving with your breath.

And then after a 
couple rounds of Cat-Cow,

make your way to 
Downward Facing Dog.

Give the thinking mind a break.

Stay present.

Hips up high.

We start to take our 
dog for a little walk.

Really rooting into 
all of the fingerprints.

Pressing into the knuckles.

Kind of suctioning up 
through the center of the palm

and then pressing into 
the base nice and strong.

And here we go, 
when you're ready,

inhale, come up 
onto the tippy tip toes,

really lift 
from the hip creases.

Lift your heels up.

Press away from your 
yoga mat with your palms.

Try to melt your heart towards
the tops of your thighs

just for this action here.

Lift the hip creases even more.

Inhale.

Exhale, slowly 
lower the heels down.

Two more times, inhale.

Lift it up, 
lift as high as you can go.

Exhale, lower the heels.

One more, you got this.

Press into the palms.

Shoulders to upper arm bones
wrap around, we got this.

One more breath, 
melt your heart back.

This is great if you're 
working on handstanding.

And then exhale, 
heels to the mat, awesome work.

Walk the big toes together.

Then inhale, 
lift the right leg up high.

Exhale, step it all 
the way up into your lunge.

Pivot on the 
back foot, Warrior I.

Inhale, reach for the sky.

Strong legs here, 
feel the power of that back foot.

Big breath in.

Big breath out, come 
all the way back down.

Downward Facing Dog, 
step the right toes back.

Hips up high.

Lift the heels.

Press into your tippy tip toes.

Inhale, lift, lift, lift, lift.

Exhale, ground.

Inhale, lift from 
the base of the spine.

Find length 
through the crown, lift.

And exhale, ground.

One more time.

Big inhale, lift, lengthen.

And exhale, ground, beautiful.

Walk the big toes together.

Inhale, lift the 
left leg up high.

Exhale, step it 
all the way through.

Pivot on the 
back foot, Warrior I.

Feel the power of that back foot

as you rise up strong, 
that scissor effect as you lift,

lift, lift up through 
the center channel.

Inhale, send the 
fingertips up high.

Tap into that inner smile here.

Big breath.

And exhale, release.

Plant the palms, 
Downward Facing Dog.

One more time here, we got this.

So we're not just 
moving the ankles, the feet,

the heels, create a 
full body experience,

a big one-loving 
working big machine.

(laughs)

I'm a machine!

So what I mean by that 
is it's all working as one.

As I suction the palms, 
I lift the heels, I draw up

from the pelvic floor, nice
and stable in the shoulders,

all this beautiful work I've
been doing in the shoulders.

Lift, melt the heart back.

Inhale and exhale, lower.

Two more times, inhale, lift.

Maybe walk the 
toes a little closer.

And exhale, lower.

And one more time, inhale, lift.

And exhale, lower.

Child's Pose.

Lower the knees.

Take a rest.

Forehead comes to the mat.

Listening to the 
sound of your breath here.

Great, reach the 
fingertips all the way up.

Come back to all fours.

Downward Facing Dog.

When you're ready, 
big inhale to look forward.

Exhale to make 
your way to the top.

Now you can 
practice bending the knees

and giving it a hop, lifting.

A friend of mine gave 
me the great cue of lifting

your butt cheeks when 
you do that, it really helps.

As you inhale, look forward.

Exhale, claw through 
the fingertips and lift

the butt cheeks to hop, but
you can just walk or step too.

I'll meet ya in Forward Fold.

When you're ready, 
bend the knees,

tuck the chin into the 
chest and slowly roll it up.

And as you roll up, 
really see if you can draw

energy up from the 
arches of the feet today,

pressing into all 
four corners of your foot.

And you can really feel 
this idea that we mention

a lot in yoga, 
this idea of rooting to rise,

so this kind of rebound.

And if you can't feel it, 
just again, practice, play.

This idea of rebounding, 
this yielding effect

as you press your feet 
into the earth and lift up

through your heart.

And then continue to listen
to the sound of your breath.

And we'll draw the 
hands together at the heart.

Big inhale to 
lift the right knee up.

And then exhale, place it down.

Big inhale to 
lift the left knee up.

Lift your 
sternum to your thumbs.

And exhale, place it down.

Now see if you can do 
it a couple more times

without shifting in the hips.

Maybe we shift in the 
hips just a little bit,

little dance break.

Alright, we've earned it.

And then here we go.

Connect, inhale, 
lift the right knee up.

And exhale, place it down.

Spread awareness through 
all four corners of the foot.

Then again, we're 
trying to shift without

really dumping 
weight into the right heel

but pressing down to come up.

And then a couple 
more times, you can play.

And so one great way to 
really embrace this practice

is to imagine really moving
from your center,

connecting.

Another great 
image is the headlights.

Not those headlights, a-hole.

(laughs) Just kidding.

But like little 
flashlights on your hips.

And you don't want those
headlights or those flashlights

to shift too much 
when you move, yes?

Alright, just a little playtime
here, a little practice.

Okay, then we'll take 
whatever you experienced here

into our Tree Pose, so the
next time that your left foot

is down, slowly, so slow 
it down so you can really

be present through the journey
of lifting the right knee

all the way up.

And then you'll take your
right foot, press it against

the inner thigh, and then 
press your inner thigh back

towards your right foot.

Other options, calf still
finding that squeeze, that lift,

or toes on the ground still
finding that lift, that squeeze.

Alright, so wherever you 
are, we're kind of working

with that idea of 
pressing down into the earth

and lifting up, finding that
lightness, that strength.

This is whole Yoga 
Revolution is just gonna totally

change your yoga game.

For me, I can just see already
right now this Tree Pose,

this idea of moving 
from a place of connect

is so much more fun

and joyful and grounding

than holding on for dear life.

So top of the 
right thigh wraps around.

You might even try 
lifting your left toes

if you're at a place in your
practice or your energy level

feels strong today.

You might press into the
outer edge of your right foot

and just see if you can 
really find that stability,

so if you fall, fabulous.

That means things weren't
connecting in the way you needed

or you needed to have 
that process to come back to it

and try again.

Right, everything 
is as it should be.

Take the hands 
where they feel good.

Listen to the 
sound of your breath.

And take one more big inhale.

And then use your exhale to
slowly release with control.

Place the right foot 
down and then immediately

lift the left knee as you
press into your standing leg.

Yes, and then let's 
check it out on the other side.

Again, if this foot is 
coming into the inseam,

squeeze and press, 
hug the lower ribs in.

Play here.

Maybe lifting the toes.

Finding that stability, 
that grounding.

So tailbone lengthens down.

And so here, imagine those
lights are on your hip creases

here and they're not actually
even trying to shine forward,

but think of them as trying
to shine up towards the sky.

Great action point.

Mhmmm.

Now playing 
around with the arms.

Pressing into the 
outer edge of your left foot.

Letting the top of the left
thighbone really ground down

as you lift up 
through your heart.

Tap into that inner smile here.

Take one more big breath in.

And exhale with control, 
release it down.

Awesome work, deep breath in.

Big exhale out.

Imagine your 
breath is washing you.

Inhale in.

Exhale.

Wonderful.

Take the feet as 
wide as your yoga mat.

Toes are gonna 
spill off the edge

and we're gonna 
come down into that squat

really mindfully, really slowly.

So take a deep breath in.

Again, let your breath 
wash or as we say in Texas,

warsh, in and out of you.

Big inhale.

Interlace the fingertips, 
press the palms forward,

up, and back, 
and slowly sink down.

Pause here, 
don't sink all the way,

pause, stop just before.

Take a deep breath in.

And then exhale, hands to heart.

Stay lifted.

So check it out, if you're 
sinking all the way down

here, my friends, 
challenge yourself.

Lift up, press, really 
root, ground through the tops

of the feet and lift up 
from the base of the spine.

One more breath, 
inhale, you got this.

Such power, exhale, 
release, gorgeous.

We're gonna come to a nice
cross-legged seat here.

Back to Sukhasana.

♫ Back to Sukhasana

♫ Back to reality

But not yet.

Come to a nice 
comfy seat and inhale,

blanket yourself in love.

As you exhale, 
relax the shoulders.

Just a couple more 
breaths here, your yoga time.

Awesome work.

Let's bring the left 
hand to the right knee,

right fingertips behind, 
just gentle twist to the right.

Feel that lifting up 
from the pelvic floor,

grounding through 
the tops of the thighs.

Little goes a long way, 
inhale, exhale.

Twist to the left.

Inhale, lift.

Exhale, twist.

And release.

Bring the hands to the heart.

Alright, what do 
you want to root into

for the rest of 
your day or your evening?

Pick one word.

Find it now.

Place it right in 
between your palms here.

What do you want to root into?

Drama?

No.

Alright, and when you feel
like you have your one word,

place it right in 
your hands, rockstars.

Take a look at 
your beautiful body.

Experience your 
beautiful breath, inhale.

And we bow to one another.

The awesome in me 
bows to the awesome in you.

Whatever you chose to root
into, I am rooting for you.

Take good care, 
I'll see you tomorrow.

Hope you show up, 
it's gonna be awesome.

Namaste.

(lively orchestral music)