- What's up everyone and welcome

to your 31 Day Yoga Revolution.

It's day 26, yes!

And today we 
practice creativity.

Let's get started.

(lively orchestral music)

Alright my darling 
friends, let's begin

in Extended Child's Pose today.

If you're already 
hitting a wall and your body

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

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

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

to come into a shape 
in which we can tune in

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

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

really extend the arms out long.

Feel a nice 
stretch in the side body

and then melt your forehead down

and start to breathe nice,

long, full, deep breaths here.

Dropping in.

And noticing 
where you are today.

And then press into 
the tops of the feet

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

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

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

Rounding through.

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

And coming through.

And one more time, 
inhale, come forward.

And exhale, around and back.

Alright, big 
inhale to lift your heart.

Come to all fours.

Curl the toes under.

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

really scoop the lower belly up,

press into your palms.

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

from the yoga mat, here we go.

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

for five, we got this.

Four.

Breathe, three.

Two, awesome work.

Lengthen through the crown.

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

Inhale, drop the belly, 
open your chest.

Exhale, rounding through.

Inhale, drop the belly.

And exhale, round through.

Alright, now 
take it away partner.

Hips go left to right.

Crown of the head maybe 
goes opposite direction.

Take some time here to 
explore hips left to right.

Take some time here to 
explore your shoulders.

And then if you're 
feeling adventurous,

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

(laughs)

One way and then the other.

You might even 
do the figure eight.

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

also right around the navel.

Right just below the navel.

And then get creative.

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

fluid movement 
bring you to Downward Dog

in the next few breaths.

So we've connected with 
the discipline practice,

found this focus on patience,

on stillness, on form,

and today we invite a 
little freedom to the form,

so as you come to 
your Downward Dog,

and it's really not 
about blasting through things,

but rather,

again using the form

as a structure to play within.

So you have this 
playground here,

you have this shape
of Downward Dog,

can you play a little bit here,

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

And in my classes 
I always try to cue people

to move into Downward Dog
from a real place of connect

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

so they really get 
the practice of listening

and being creative 
with your workout,

with your practice.

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

where it ends, stick with it.

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

Great work.

Send the right leg out long.

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

on your exhale, 
bring the right knee

all the way up 
into a nice, low lunge.

Great.

Lower that back knee 
if you haven't already.

Front knee over front ankle.

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

and you're just 
gonna place the left hand

on the outer edge 
of your yoga mat here,

and then we're gonna 
roll onto the outer edge

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

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

(laughs)

I'm human, woo hoo!

Inhale.

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

Pull the hips back.

Half splits, Ardha Hanumanasana.

Then rolling through 
that right foot, inhale,

open your chest and 
exhale, plant the palms,

come back to all fours.

Inhale, send the 
left leg out long.

And exhale, all the 
way up into your lunge.

Back knee lowered.

Come onto the top 
of that right foot.

And then open, open, 
open a little bit here

so you're not on a tight rope.

Plant the right hand.

Come onto the outer 
edge of your left foot here,

so opening through the hip.

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

just kidding, left arm up high.

Inhale, find expansion, 
open up through the chest,

so we're not collapsed 
here in the shoulders.

Pressing away from the yoga mat.

And then exhale, 
bring it back in.

Inhale, look forward.

Exhale, send the 
hips back, half splits.

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

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

Curl the toes under.

Press away from your yoga mat.

Inhale in.

Exhale, lift the knees, 
let them hover

for five, four, 
gaze straight down,

three, building strength, two,

and then take it to 
Down Dog on the one.

Big breath in.

Big breath out.

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

soft bend in the knees, 
breathing, inhale.

Exhale, soft bend in the knees,

walk your hands to your toes.

Then you inhale, 
halfway lift here.

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

Inhale in.

Exhale, bend the knees, 
walk the hands

all the way to the toes.

Inhale, halfway lift.

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

Big breath in.

(sneezes)
(laughs)

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

all the way back, excuse me.

And then keep it going here.

Now, you can stay 
within this structure here,

moving with the breath, 
nice and slow,

being kind to your joints 
by moving nice and slow,

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

so you might come 
all the way out here

and take a Side Plank.

And then walk all the way back.

Your halfway lift 
could turn into a Chair Pose

or maybe you play 
with the lightness.

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

finding what feels good 
and just kind of breaking

out of our comfort zone.

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

And for some 
this'll be more difficult,

'cause, especially when 
it come to physical practice,

we like to be told what to do.

Alright, even it out.

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

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

When you get there, 
shake the head a little yes

and a little no.

Listen to the 
sound of your breath.

And then slowly 
begin to roll it up.

Alright, when you 
roll up, go ahead and step

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

the feet nice and 
wide for Triangle Pose.

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

pointing forward 
and the back toes,

the left toes, pointing in.

And then bring your 
right hand to your belly

or just below, 
right to your lower belly

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

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

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

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

and so with love, 
bring your hand there

and pull the 
right hip crease back

and lengthen the tailbone 
down and use your back hand

to just find that 
lift up through the front,

that gathering in 
here and that grounding.

And be really loving with 
the way you touch yourself

and the way you 
think about yourself,

and the way you, 
be really loving with the way

you touch yourself, 
I just said that, cool.

And the way you see yourself.

And the way you talk 
about yourself, okay?

So pull that 
right hip crease back

and then break free.

Let your wings go.

Inhale.

Exhale, send the hips back.

Keep the side body long.

Imagine you're in 
between two panels,

a wall here,

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

down, open up 
through the left wing.

Breathe here.

And so we're really 
wanting to target this area

of the body right here, 
right below the navel,

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

so much strength there.

And then take one more breath.

And then exhale, 
come all the way up.

Head over heart, 
heart over pelvis.

Pull the pinkies 
back and then we'll turn

the right toes in 
and the left toes out.

Left hand comes 
to the lower belly.

Right hand to the back body.

And then we lift 
up through the front,

gather energy in,

lengthen down 
through the tailbone,

and when you really 
work from a place of connect

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

how much you actually 
don't need to crash down

into your left 
fingertips in Triangle.

So send those hips on back.

When you're ready, break free.

And have some fun as you float

all the way down, Trikonasana.

Right toes are turning in.

Left foot grounded, 
all four corners.

Breathe.

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

as I like to say, just 
imagine smearing some honey

across the ribs here, 
opening up,

one more breath, inhale.

Then exhale, draw your 
navel in, connect to this

part of your belly.

(exhaling)

And come all the way back up.

Great, pull the 
pinkies back, inhale.

Exhale, turn both toes in.

Inhale, open the chest.

Feel this beautiful, long
stretch through the front body.

This is Titanic, 
this is Kate on the boat.

Breathe in.

And then exhale, 
hands to the waistline.

Awesome work.

We're gonna walk 
the feet together

just about hip width apart.

I'm gonna turn this way.

And then go ahead and 
turn on your yoga mat.

And then we're gonna inhale in.

Exhale, send the hips 
back, fingertips forward.

Knees are gonna try to 
stay over the heels here,

and you're gonna lift your toes,

and once again try to 
really gather so much energy

up from the lower 
belly here, breathing deep,

we're in a squat for five.

Four, can do whatever 
you want with the hands.

Three, maybe you 
sink a little lower.

Two, maybe sink a little lower.

And one, release.

Hands come to the earth.

And we walk it back to Plank.

Press away from your 
yoga mat when you get there.

Awesome work, then 
exhale, lower all the way down.

Inhale, Cobra.

Exhale to release.

Send the fingertips back.

Palms face down.

Inhale, open the 
chest, lift the head,

the neck, the shoulders.

Ew, there's a little buggy.

And tuck the chin.

As you exhale, press 
pubic bone into the earth.

Then on your next inhale,
lift the legs, lift the arms,

let them hover.

Breathe here, find a lightness,

and then in honor 
of today's practice,

you can do a little creative 
strengthening by moving,

just a little shout 
out to Ms. Shiva Rea.

You can find a little 
movement here, swimming,

hugging the lower ribs in 
to support the lower back,

maybe tucking the chin even
more to support the lower back.

And then don't worry about
being silly here, have some fun.

Move slow.

Strengthening and 
lengthening as you breathe.

Creative with the 
limbs here as you swim.

Then take one more breath.

And then release, press 
the palms into the earth.

Come all the way to all fours.

And then bring 
the knees together.

First you're gonna inhale,
drop the belly, look forward.

This is called Poodle Pose, 
I just made that up.

And then exhale, Child's Pose.

Nice and slow, bowing the head.

Great work.

And shifting your 
weight, come forward.

We'll swing the 
legs around to one side.

And come to Cobbler's Pose.

Feet together.

Open your book here.

And then loop the shoulders,
inhale, sit up nice and tall.

Great, and then 
we're gonna lean back here.

Keeping the chest lifted.

We're gonna lift the 
ankles all the way up

and then once again, 
we're gonna come around here,

lifting the heart so much 
so that we don't even think

about our core muscles, 
they're just engaged.

As we lift our heart, 
let it lead the way.

And then we'll come 
to this lotus shape here,

bring the heels together,
maybe the ball joint

of the big toe together.

And then you can 
stay here or you can work

with a little creative core
here, just lifting the heart,

finding movement any which way.

Be creative, have some fun,

we're only here 
for five breaths.

(inhaling and exhaling)

Stick with it, two more breaths.

And then release, awesome, work.

Everything comes 
down to the ground.

Feel your back 
supported by the earth.

Take your hands, your 
palms to the hip creases here,

and give it a little rub, 
and walk your feet

as wide as your yoga mat.

Shift the knees 
over to one side.

Interlace the fingertips.

Bring them behind the head.

Breathe, draw the

top knee down towards

the front edge of your mat.

And then bring it on through.

Take a deep breath in.

And to the other side.

Again, top knee actively 
reaches towards the bottom

edge of your mat.

Nice work, inhale.

Exhale, roll it through center.

Release the arms, 
hug the knees into the chest.

You can hold your knees 
close to your heart here

or just work in a way in which

your lower back feels supported.

Another option would be 
to take a Stirrup Pose here

or a Happy Baby.

Ask yourself what would 
feel really good right now

and then listen to your body.

Engage in that conversation.

If you're in Happy Baby 
or Stirrup Pose,

really work to extend your
tailbone towards the front edge,

should feel really good.

Alright, wherever you are,
take a big, buoyant breath in.

And long exhale out.

Send the legs out long.

Let your body grow heavy here
for just a moment or two.

Find stillness.

And so perhaps your 
definition or your understanding

of creative, 
being creative, or creativity

is limited and you 
don't even know it.

For me, creativity

takes on many forms,

many shapes in my life, and
probably the most important one

is just being able 
to go with the flow,

make adjustments as needed.

If it doesn't work, 
well, let's get creative.

So practicing 
creativity can really help us

not just have some 
fun in creative core,

the physical body, 
but to really help us

to make sure we're 
not limiting ourselves,

that we're conscious 
with the way in which we move

through life each day.

Inhale in.

And exhale to let everything go.

Thank you so much 
for sharing your time

and your energy with me.

I'll see you tomorrow.

Take good care.

Namaste.

(lively orchestral music)