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- What's up everyone and welcome

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to your 31 Day Yoga Revolution.

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It's day 26, yes!

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And today we 
practice creativity.

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Let's get started.

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(lively orchestral music)

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Alright my darling 
friends, let's begin

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in Extended Child's Pose today.

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If you're already 
hitting a wall and your body

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doesn't feel good in 
Extended Child's Pose,

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then you can sit up right,
you can do cross-legged.

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You can start on 
your back, but we're going

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to come into a shape 
in which we can tune in

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to where we're at today, 
and tap into the breath.

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So if you're choosing 
Extended Child's Pose,

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really extend the arms out long.

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Feel a nice 
stretch in the side body

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and then melt your forehead down

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and start to breathe nice,

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long, full, deep breaths here.

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Dropping in.

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And noticing 
where you are today.

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And then press into 
the tops of the feet

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and we're gonna 
move in a circle, inhale.

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Coming all the way forward,
if you're in cross-legged,

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you can do this seated 
with the palms on the knees.

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Rounding through.

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Just using this time to 
check in, tap into the breath.

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And coming through.

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And one more time, 
inhale, come forward.

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And exhale, around and back.

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Alright, big 
inhale to lift your heart.

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Come to all fours.

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Curl the toes under.

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Connect to your center, so
really draw the navel in here,

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really scoop the lower belly up,

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press into your palms.

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Again, curl the toes 
under and we'll press away

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from the yoga mat, here we go.

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Inhale in, exhale, lift 
the knees and let them hover

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for five, we got this.

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Four.

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Breathe, three.

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Two, awesome work.

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Lengthen through the crown.

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And release, awesome,
press into the tops of the feet.

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Inhale, drop the belly, 
open your chest.

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Exhale, rounding through.

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Inhale, drop the belly.

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And exhale, round through.

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Alright, now 
take it away partner.

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Hips go left to right.

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Crown of the head maybe 
goes opposite direction.

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Take some time here to 
explore hips left to right.

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Take some time here to 
explore your shoulders.

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And then if you're 
feeling adventurous,

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take a moment or two here to
draw big circles with the hips.

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(laughs)

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One way and then the other.

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You might even 
do the figure eight.

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So we're getting right into
that lower belly area here,

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also right around the navel.

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Right just below the navel.

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And then get creative.

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Don't decide where 
it ends, let this crazy,

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fluid movement 
bring you to Downward Dog

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in the next few breaths.

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So we've connected with 
the discipline practice,

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found this focus on patience,

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on stillness, on form,

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and today we invite a 
little freedom to the form,

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so as you come to 
your Downward Dog,

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and it's really not 
about blasting through things,

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but rather,

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again using the form

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as a structure to play within.

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So you have this 
playground here,

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you have this shape
of Downward Dog,

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can you play a little bit here,

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can you get creative with 
the way in which you move?

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And in my classes 
I always try to cue people

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to move into Downward Dog
from a real place of connect

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in their own time rather than
just on my cue all the time,

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so they really get 
the practice of listening

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and being creative 
with your workout,

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with your practice.

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This can be challenging for
some, so just don't decide

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where it ends, stick with it.

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And then we'll lower the 
knees all the way back down.

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Great work.

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Send the right leg out long.

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And then on your exhale, 
take a deep breath in,

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on your exhale, 
bring the right knee

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all the way up 
into a nice, low lunge.

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Great.

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Lower that back knee 
if you haven't already.

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Front knee over front ankle.

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Then we'll press into 
the top of the back foot

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and you're just 
gonna place the left hand

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on the outer edge 
of your yoga mat here,

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and then we're gonna 
roll onto the outer edge

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of the right foot and inhale,
lift the right leg up high.

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That's not your right leg, 
right arm up high.

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(laughs)

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I'm human, woo hoo!

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Inhale.

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Exhale, squeeze it back in, 
take that runner's lunge.

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Pull the hips back.

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Half splits, Ardha Hanumanasana.

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Then rolling through 
that right foot, inhale,

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open your chest and 
exhale, plant the palms,

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come back to all fours.

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Inhale, send the 
left leg out long.

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And exhale, all the 
way up into your lunge.

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Back knee lowered.

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Come onto the top 
of that right foot.

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And then open, open, 
open a little bit here

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so you're not on a tight rope.

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Plant the right hand.

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Come onto the outer 
edge of your left foot here,

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so opening through the hip.

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And then when you're 
ready, send your left leg,

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just kidding, left arm up high.

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Inhale, find expansion, 
open up through the chest,

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so we're not collapsed 
here in the shoulders.

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Pressing away from the yoga mat.

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And then exhale, 
bring it back in.

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Inhale, look forward.

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Exhale, send the 
hips back, half splits.

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And rolling through that front
foot, inhale to look forward.

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Exhale, plant the palms, 
come back to all fours.

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Curl the toes under.

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Press away from your yoga mat.

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Inhale in.

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Exhale, lift the knees, 
let them hover

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for five, four, 
gaze straight down,

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three, building strength, two,

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and then take it to 
Down Dog on the one.

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Big breath in.

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Big breath out.

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Now you're gonna walk 
your hands to your toes here,

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soft bend in the knees, 
breathing, inhale.

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Exhale, soft bend in the knees,

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walk your hands to your toes.

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Then you inhale, 
halfway lift here.

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And then exhale, walk your
hands all the way to Plank.

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Inhale in.

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Exhale, bend the knees, 
walk the hands

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all the way to the toes.

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Inhale, halfway lift.

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Exhale, walk the hands 
all the way out to Plank.

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Big breath in.

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(sneezes)
(laughs)

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And, big breath out and 
achoo as you walk the hands

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all the way back, excuse me.

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And then keep it going here.

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Now, you can stay 
within this structure here,

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moving with the breath, 
nice and slow,

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being kind to your joints 
by moving nice and slow,

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or there's option here 
to get a little creative,

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so you might come 
all the way out here

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and take a Side Plank.

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And then walk all the way back.

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Your halfway lift 
could turn into a Chair Pose

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or maybe you play 
with the lightness.

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And so we're keeping 
this going with the breath,

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finding what feels good 
and just kind of breaking

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out of our comfort zone.

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So for some this'll 
be like, yay, gold pass.

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And for some 
this'll be more difficult,

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'cause, especially when 
it come to physical practice,

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we like to be told what to do.

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Alright, even it out.

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So for me this is a 
fun way to build strength.

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We'll meet in Forward 
Fold at the back of the mat.

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When you get there, 
shake the head a little yes

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and a little no.

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Listen to the 
sound of your breath.

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And then slowly 
begin to roll it up.

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Alright, when you 
roll up, go ahead and step

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to the center of your mat 
and then we're gonna bring

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the feet nice and 
wide for Triangle Pose.

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So let's start with the 
front toes, the right toes

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pointing forward 
and the back toes,

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the left toes, pointing in.

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And then bring your 
right hand to your belly

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or just below, 
right to your lower belly

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and feel this drawing in, this
gathering in of energy here,

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so this can be a very 
sensitive part in the body,

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not can be, is, at 
least in my culture,

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we're constantly suckin' 
it in and tightenin' it up,

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and so with love, 
bring your hand there

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and pull the 
right hip crease back

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and lengthen the tailbone 
down and use your back hand

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to just find that 
lift up through the front,

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that gathering in 
here and that grounding.

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And be really loving with 
the way you touch yourself

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and the way you 
think about yourself,

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and the way you, 
be really loving with the way

200
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you touch yourself, 
I just said that, cool.

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And the way you see yourself.

202
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And the way you talk 
about yourself, okay?

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So pull that 
right hip crease back

204
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and then break free.

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Let your wings go.

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Inhale.

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Exhale, send the hips back.

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Keep the side body long.

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Imagine you're in 
between two panels,

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a wall here,

211
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or a window pane, and then
we'll bring the right fingertips

212
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down, open up 
through the left wing.

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Breathe here.

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And so we're really 
wanting to target this area

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00:11:13,239 --> 00:11:15,208
of the body right here, 
right below the navel,

216
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so keep gathering it 
up and in and you'll find

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so much strength there.

218
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And then take one more breath.

219
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And then exhale, 
come all the way up.

220
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Head over heart, 
heart over pelvis.

221
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Pull the pinkies 
back and then we'll turn

222
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the right toes in 
and the left toes out.

223
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Left hand comes 
to the lower belly.

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Right hand to the back body.

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And then we lift 
up through the front,

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gather energy in,

227
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lengthen down 
through the tailbone,

228
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and when you really 
work from a place of connect

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from this area of the body, 
you're gonna be surprised

230
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how much you actually 
don't need to crash down

231
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into your left 
fingertips in Triangle.

232
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So send those hips on back.

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When you're ready, break free.

234
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And have some fun as you float

235
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all the way down, Trikonasana.

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Right toes are turning in.

237
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Left foot grounded, 
all four corners.

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Breathe.

239
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Maybe you take your 
right hand to the left rib and,

240
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as I like to say, just 
imagine smearing some honey

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across the ribs here, 
opening up,

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one more breath, inhale.

243
00:12:36,456 --> 00:12:38,925
Then exhale, draw your 
navel in, connect to this

244
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part of your belly.

245
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(exhaling)

246
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And come all the way back up.

247
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Great, pull the 
pinkies back, inhale.

248
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Exhale, turn both toes in.

249
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Inhale, open the chest.

250
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Feel this beautiful, long
stretch through the front body.

251
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This is Titanic, 
this is Kate on the boat.

252
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Breathe in.

253
00:13:04,684 --> 00:13:08,488
And then exhale, 
hands to the waistline.

254
00:13:08,488 --> 00:13:09,689
Awesome work.

255
00:13:09,689 --> 00:13:11,190
We're gonna walk 
the feet together

256
00:13:11,190 --> 00:13:13,426
just about hip width apart.

257
00:13:15,228 --> 00:13:17,163
I'm gonna turn this way.

258
00:13:17,163 --> 00:13:20,166
And then go ahead and 
turn on your yoga mat.

259
00:13:20,166 --> 00:13:21,734
And then we're gonna inhale in.

260
00:13:21,734 --> 00:13:25,905
Exhale, send the hips 
back, fingertips forward.

261
00:13:25,905 --> 00:13:28,241
Knees are gonna try to 
stay over the heels here,

262
00:13:28,241 --> 00:13:29,475
and you're gonna lift your toes,

263
00:13:29,475 --> 00:13:31,744
and once again try to 
really gather so much energy

264
00:13:31,744 --> 00:13:35,081
up from the lower 
belly here, breathing deep,

265
00:13:35,081 --> 00:13:37,250
we're in a squat for five.

266
00:13:38,518 --> 00:13:41,454
Four, can do whatever 
you want with the hands.

267
00:13:41,454 --> 00:13:43,690
Three, maybe you 
sink a little lower.

268
00:13:43,690 --> 00:13:46,726
Two, maybe sink a little lower.

269
00:13:46,726 --> 00:13:48,061
And one, release.

270
00:13:48,061 --> 00:13:50,396
Hands come to the earth.

271
00:13:50,396 --> 00:13:52,799
And we walk it back to Plank.

272
00:13:55,468 --> 00:13:58,805
Press away from your 
yoga mat when you get there.

273
00:13:58,805 --> 00:14:02,842
Awesome work, then 
exhale, lower all the way down.

274
00:14:02,842 --> 00:14:04,410
Inhale, Cobra.

275
00:14:06,446 --> 00:14:07,947
Exhale to release.

276
00:14:09,015 --> 00:14:11,117
Send the fingertips back.

277
00:14:11,951 --> 00:14:13,720
Palms face down.

278
00:14:13,720 --> 00:14:16,355
Inhale, open the 
chest, lift the head,

279
00:14:16,355 --> 00:14:17,390
the neck, the shoulders.

280
00:14:17,390 --> 00:14:18,691
Ew, there's a little buggy.

281
00:14:18,691 --> 00:14:20,193
And tuck the chin.

282
00:14:21,935 --> 00:14:24,831
As you exhale, press 
pubic bone into the earth.

283
00:14:24,831 --> 00:14:28,334
Then on your next inhale,
lift the legs, lift the arms,

284
00:14:28,334 --> 00:14:29,402
let them hover.

285
00:14:29,402 --> 00:14:31,637
Breathe here, find a lightness,

286
00:14:31,637 --> 00:14:33,940
and then in honor 
of today's practice,

287
00:14:33,940 --> 00:14:36,743
you can do a little creative 
strengthening by moving,

288
00:14:36,743 --> 00:14:40,546
just a little shout 
out to Ms. Shiva Rea.

289
00:14:40,546 --> 00:14:44,350
You can find a little 
movement here, swimming,

290
00:14:44,350 --> 00:14:47,019
hugging the lower ribs in 
to support the lower back,

291
00:14:47,019 --> 00:14:50,123
maybe tucking the chin even
more to support the lower back.

292
00:14:50,123 --> 00:14:53,126
And then don't worry about
being silly here, have some fun.

293
00:14:53,126 --> 00:14:54,355
Move slow.

294
00:14:55,561 --> 00:14:59,298
Strengthening and 
lengthening as you breathe.

295
00:15:00,399 --> 00:15:03,836
Creative with the 
limbs here as you swim.

296
00:15:05,338 --> 00:15:07,974
Then take one more breath.

297
00:15:07,974 --> 00:15:11,177
And then release, press 
the palms into the earth.

298
00:15:11,177 --> 00:15:13,679
Come all the way to all fours.

299
00:15:13,679 --> 00:15:15,852
And then bring 
the knees together.

300
00:15:15,852 --> 00:15:20,887
First you're gonna inhale,
drop the belly, look forward.

301
00:15:20,887 --> 00:15:23,222
This is called Poodle Pose, 
I just made that up.

302
00:15:23,222 --> 00:15:25,725
And then exhale, Child's Pose.

303
00:15:28,227 --> 00:15:31,204
Nice and slow, bowing the head.

304
00:15:31,204 --> 00:15:32,465
Great work.

305
00:15:41,674 --> 00:15:45,344
And shifting your 
weight, come forward.

306
00:15:45,344 --> 00:15:48,581
We'll swing the 
legs around to one side.

307
00:15:48,581 --> 00:15:51,484
And come to Cobbler's Pose.

308
00:15:51,484 --> 00:15:52,652
Feet together.

309
00:15:53,619 --> 00:15:55,288
Open your book here.

310
00:15:58,457 --> 00:16:02,628
And then loop the shoulders,
inhale, sit up nice and tall.

311
00:16:05,064 --> 00:16:07,533
Great, and then 
we're gonna lean back here.

312
00:16:07,533 --> 00:16:09,769
Keeping the chest lifted.

313
00:16:09,769 --> 00:16:11,504
We're gonna lift the 
ankles all the way up

314
00:16:11,504 --> 00:16:13,773
and then once again, 
we're gonna come around here,

315
00:16:13,773 --> 00:16:17,810
lifting the heart so much 
so that we don't even think

316
00:16:17,810 --> 00:16:20,446
about our core muscles, 
they're just engaged.

317
00:16:20,446 --> 00:16:23,092
As we lift our heart, 
let it lead the way.

318
00:16:23,092 --> 00:16:27,854
And then we'll come 
to this lotus shape here,

319
00:16:27,854 --> 00:16:31,224
bring the heels together,
maybe the ball joint

320
00:16:31,224 --> 00:16:32,925
of the big toe together.

321
00:16:32,925 --> 00:16:35,862
And then you can 
stay here or you can work

322
00:16:35,862 --> 00:16:38,965
with a little creative core
here, just lifting the heart,

323
00:16:38,965 --> 00:16:42,201
finding movement any which way.

324
00:16:42,201 --> 00:16:43,603
Be creative, have some fun,

325
00:16:43,603 --> 00:16:45,805
we're only here 
for five breaths.

326
00:16:45,805 --> 00:16:49,141
(inhaling and exhaling)

327
00:16:57,350 --> 00:17:00,019
Stick with it, two more breaths.

328
00:17:05,925 --> 00:17:08,160
And then release, awesome, work.

329
00:17:08,160 --> 00:17:10,463
Everything comes 
down to the ground.

330
00:17:10,463 --> 00:17:13,366
Feel your back 
supported by the earth.

331
00:17:13,366 --> 00:17:17,470
Take your hands, your 
palms to the hip creases here,

332
00:17:17,470 --> 00:17:19,939
and give it a little rub, 
and walk your feet

333
00:17:19,939 --> 00:17:22,289
as wide as your yoga mat.

334
00:17:24,743 --> 00:17:27,146
Shift the knees 
over to one side.

335
00:17:27,146 --> 00:17:28,281
Interlace the fingertips.

336
00:17:28,281 --> 00:17:30,650
Bring them behind the head.

337
00:17:30,650 --> 00:17:33,231
Breathe, draw the 


338
00:17:33,231 --> 00:17:35,521
top knee down towards

339
00:17:35,521 --> 00:17:37,790
the front edge of your mat.

340
00:17:39,358 --> 00:17:41,394
And then bring it on through.

341
00:17:41,394 --> 00:17:43,029
Take a deep breath in.

342
00:17:43,029 --> 00:17:45,431
And to the other side.

343
00:17:45,431 --> 00:17:48,768
Again, top knee actively 
reaches towards the bottom

344
00:17:48,768 --> 00:17:50,202
edge of your mat.

345
00:17:54,507 --> 00:17:56,609
Nice work, inhale.

346
00:17:56,609 --> 00:17:59,145
Exhale, roll it through center.

347
00:17:59,145 --> 00:18:03,883
Release the arms, 
hug the knees into the chest.

348
00:18:03,883 --> 00:18:07,486
You can hold your knees 
close to your heart here

349
00:18:07,486 --> 00:18:09,388
or just work in a way in which

350
00:18:09,388 --> 00:18:11,857
your lower back feels supported.

351
00:18:11,857 --> 00:18:15,361
Another option would be 
to take a Stirrup Pose here

352
00:18:15,361 --> 00:18:16,696
or a Happy Baby.

353
00:18:17,964 --> 00:18:20,599
Ask yourself what would 
feel really good right now

354
00:18:20,599 --> 00:18:22,201
and then listen to your body.

355
00:18:22,201 --> 00:18:24,136
Engage in that conversation.

356
00:18:24,136 --> 00:18:26,172
If you're in Happy Baby 
or Stirrup Pose,

357
00:18:26,172 --> 00:18:30,576
really work to extend your
tailbone towards the front edge,

358
00:18:30,576 --> 00:18:32,578
should feel really good.

359
00:18:37,116 --> 00:18:41,287
Alright, wherever you are,
take a big, buoyant breath in.

360
00:18:43,489 --> 00:18:45,157
And long exhale out.

361
00:18:46,525 --> 00:18:48,761
Send the legs out long.

362
00:18:48,761 --> 00:18:52,131
Let your body grow heavy here
for just a moment or two.

363
00:18:52,131 --> 00:18:53,399
Find stillness.

364
00:19:01,040 --> 00:19:03,943
And so perhaps your 
definition or your understanding

365
00:19:03,943 --> 00:19:08,045
of creative, 
being creative, or creativity

366
00:19:09,488 --> 00:19:12,485
is limited and you 
don't even know it.

367
00:19:12,485 --> 00:19:15,461
For me, creativity

368
00:19:16,324 --> 00:19:20,148
takes on many forms,

369
00:19:20,148 --> 00:19:25,164
many shapes in my life, and
probably the most important one

370
00:19:25,164 --> 00:19:28,367
is just being able 
to go with the flow,

371
00:19:28,367 --> 00:19:30,636
make adjustments as needed.

372
00:19:32,838 --> 00:19:36,609
If it doesn't work, 
well, let's get creative.

373
00:19:39,822 --> 00:19:43,582
So practicing 
creativity can really help us

374
00:19:45,584 --> 00:19:48,921
not just have some 
fun in creative core,

375
00:19:48,921 --> 00:19:51,057
the physical body, 
but to really help us

376
00:19:51,057 --> 00:19:54,527
to make sure we're 
not limiting ourselves,

377
00:19:55,628 --> 00:20:00,066
that we're conscious 
with the way in which we move

378
00:20:00,066 --> 00:20:02,386
through life each day.

379
00:20:07,273 --> 00:20:08,597
Inhale in.

380
00:20:10,810 --> 00:20:13,479
And exhale to let everything go.

381
00:20:16,715 --> 00:20:18,684
Thank you so much 
for sharing your time

382
00:20:18,684 --> 00:20:19,919
and your energy with me.

383
00:20:19,919 --> 00:20:21,987
I'll see you tomorrow.

384
00:20:21,987 --> 00:20:23,656
Take good care.

385
00:20:23,656 --> 00:20:24,623
Namaste.

386
00:20:24,623 --> 00:20:28,794
(lively orchestral music)