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- What's up my 
friends and welcome

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to your 31 Day Yoga Revolution.

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It's day 27, 
this is a great one.

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Get ready for our self practice.

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Me, myself, and I.

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Me, myself, and I.

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(lively orchestral music)

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Alright, let's begin
cross-legged, seated.

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Go ahead and 
bring your heels out

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so you have a wider base today.

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And then sit up nice and tall.

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And my, my, my is 
today an awesome practice,

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because the theme, 
our practice of self

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kind of embodies the whole
reason why we're here for me.

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This idea that we 
are carving out time,

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regular practice time 
to connect to ourselves.

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That is the goal here.

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That is the mission.

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And we start to get some 
toned muscles and some hmmm

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and some healthy organs, 
but really at the root of it,

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this is time for you 
to connect to yourself.

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And of course, we 
are exploring this truth

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that if we take more time 
to connect with ourselves,

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have this self time, then we're
able to connect with others

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in a way that feels good and

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hopefully in a way

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that serves both 
you and the person

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that you're connecting 
with, whether it's a stranger,

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you know holding the door for
someone at the grocery store

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or someone on the sidewalk,

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or within our own 
personal relationships.

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So set yourself up with 
a nice, wide base today,

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and as always, if this 
posture is not comfortable,

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make adjustments for yourself.

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And then sit up nice and tall,
you decide what feels best.

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Hands open or 
maybe palms face down.

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And then close thine 
eyes, sit up nice and tall.

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And take a deep breath in.

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And as you exhale, 
relax the shoulders down.

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Trust me, trust the video.

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Trust yourself.

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As you close your eyes 
and just start to experience

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your breath and 
notice how you feel today.

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So the noticing is a 
big part of the practice.

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It's what keeps us safe in the
physical aspect, our workout,

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but it's also what invites us
to really connect to ourself,

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what can lead us to 


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uncovering our true self.

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So just taking a moment 
here to notice how you feel

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and embrace whatever 
it is that's comin' up.

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And then draw the 
hands to the heart.

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Lift the sternum 
up to the thumbs.

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Take a deep breath in.

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And as you exhale, bow 
your head to your heart.

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Activate through 
the upper back body.

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Feel that great 
stretch in the neck.

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Title of my third book, 
Great Stretch in the Neck.

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Stupid, alright.

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And so I like to 
bow head to heart here,

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but also bring up this 
idea of the great stretch

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in the neck, because 
depending on how you're feeling,

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if you're feeling really
connected to your spiritual self

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today, then you're in it,
right, you're like (humming).

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But, if you're just barely 
made it to practice today,

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maybe you just start 
with the physical sensations,

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the neck, the back.

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(laughs)

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Alright.

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And slowly roll it up, 
bring the hands to the knees.

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This time palm face 
down and we're gonna bring

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our awareness, 
our mind's eye to this space

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between the navel and the spine.

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You can kind of 
focus on this general area,

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maybe take your 
hand right to that area

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and just give yourself a 
clockwise rub on the belly,

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so it's like Winnie the Pooh.

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Pooh pose.

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And, just garner 
some sensation here,

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gather up some 
energy here in the belly.

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The solar plexus.

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Coming down to yesterday's
focal point in the lower belly,

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just kind of connecting this.

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And as you touch 
yourself (laughs),

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be mindful of your thoughts.

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Man this practice is 
already gettin' real dirty.

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Down and dirty in the last week.

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Raw, real.

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Alright, let's let that 
go and let's start to work.

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So, we're moving from 
this place of connect,

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today really focusing on this
area just above the navel,

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so yesterday we kind of moved
and collected some energy

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in the lower belly.

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And now we're moving it up, 
so we're slowly moving up

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from the root, the lower belly.

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Now this area and from there
is where we're gonna move,

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so rather than just 
takin' these grand movements,

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Paula Abdul style, 
love you Paula,

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see if you can really 
move from the inside out.

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So use your 
imagination and start to move

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and I'll stop talking here.

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I just want to really 
guide you through this practice

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in a way that is thoughtful

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and that guides you to
not just do the physical,

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but to contemplate the energetic

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just to see what happens.

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And so we're moving, 
and again, I love that image

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of the coffee grinder.

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If you had a 
pizza party last night,

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this is gonna be really great
for you, bring the breath,

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bring on the breath.

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As you inhale, really moving

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that circle round and round.

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And so you're trying to 
engage all of these muscles

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and kind of massage these organs

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with small, mindful movement.

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And then reverse your circle.

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Man, yoga is so awesome.

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The reason I fell into yoga
is because I started getting

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really fascinated with 
the way my mind and body

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were connecting and the 
way it was creating response.

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Making me feel more alive.

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And more connected to myself.

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Come back to center, head
over heart, heart over pelvis.

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Keep your legs wide here.

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Left hand's gonna 
come to the ground.

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Loop the shoulders and 
inhale, right fingertips

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go all the way up and 
over, and then just find

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a side body stretch here and
try to really anchor down

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through that left leg 
and left hip heavy

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as you stretch it out.

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Maybe you give 
yourself a little space,

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so if you're really tight up
here, give yourself some space.

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And then floating through
center and to the other side.

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Stay connected to this 
area of the body today,

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navel drawing in.

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Just sending some awareness,
just above the belly button,

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playing with full,

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exuberant breath today.

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Inhale.

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Exhale, come all the way back

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and then we're gonna take it
forward and on to all fours.

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Breathe as you move.

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Move as you breathe.

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Tabletop position.

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Knees directly 
underneath the hip points.

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Wrists directly 
underneath the shoulders,

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spread your palms 
super wide like starfish.

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Press away from your yoga mat.

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And then here we go, 
we're gonna move from

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this space again, 
so just above the navel

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you're gonna 
move one way circle,

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and then the other.

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So you're creating 
circles here and you're pressing

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away from your palms, 
one way and then the other,

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and this can grow 
to get a little freaky.

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You can apply your 
creativity practice in here,

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getting into the 
muscles of the back,

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and that they 
probably need some stretch

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and some love after all 
the amazing regular practice

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you've been doing.

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And then try not to 
focus on what this looks like.

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(laughs)

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I'm telling myself that, 
but focus on the sensations

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and really activating, 
and for some,

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for those who attend 
hip hop class regularly,

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you're gonna be 
golden, but for some,

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this is actually a 
place that gets really frozen

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for a lot of different reasons.

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We can talk about it later.

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So give yourself a little 
extra time here to explore,

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really see if you 
can move the lower ribs.

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And then about 10 
million hip hop songs

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come in my mind, I'm like,

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♫ Ladies leave your men at home

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♫ The club is full of 
ballers and the huh huh huh huh

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(laughs)

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So have some fun with it.

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So we're tapping into this
awesome practice of energy,

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but it's okay to 
make it your own,

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especially in the home practice.

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We are not at the 
sacred temple together,

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although we should be soon,

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maybe you should come 
to the Find What Feels Good

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Yoga Retreat and 
join us in the yoga shala.

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But have some fun.

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Alright, take this same 
movement, this same soft,

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yummy movement and 
awareness of this space

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just above the navel up with
you into your Downward Dog.

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Take your time.

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Start to stretch it out.

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And connect to 
how you feel today.

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Today's all about 
really reminding ourself

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that this practice, albeit
physical, is about connecting

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to yourself, 
noticing your feeling,

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accepting where you are today.

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And it's okay to get 
excited about how awesome

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you are by the way.

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Then make your way all 
the way up to a Forward Fold.

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Take your time.

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And then couple breaths 
there as you stretch out

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the backs of the legs and
continue to deepen the breath.

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And then bring the 
feet hip width apart.

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Toes pointing forward.

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You're gonna bend 
both knees generously.

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Bring the belly to 
the tops of the thighs.

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Then right hand's gonna 
come right between the feet

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just in front, so right 
down in line with your nose,

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and then as if you were 
pulling a bow and arrow,

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you're gonna keep 
the right knee bent

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and slowly lift up 
through the left hip crease.

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You might come onto the
fingertips here if you need to

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and we're gonna open 
up through the left side,

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opening left 
fingertips to the sky.

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Again, right leg is bent, 
left leg is straight,

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not locked, as you pull up
through that left hip crease.

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Come onto the fingertips if
you need to and then breathe,

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breathe, 
breathe into your belly.

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Draw the navel in as you exhale.

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And then slowly release.

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Left hand replaces 
the right and same thing,

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so deep bend in 
both knees here to start.

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Then press into your feet.

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Keep the left knee bent and
pull up through your right

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hip crease, 
open up through the chest,

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right fingertips to the sky.

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Inhale, breathe into your belly.

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And exhale, draw the navel in.

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One more breath, inhale.

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And exhale, bend both knees.

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Return to center.

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Return to innocence.

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Bend your knees, tuck your
chin, and roll up to Mountain.

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And as you rise up, 
you know what to do here,

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loop the shoulders.

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Press into your feet.

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Tap into that inner smile.

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Maybe move the head, 
the neck a little.

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Maybe you lick your lips.

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Maybe you say a prayer.

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Just kidding.

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Mmmm.

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And then when you're 
ready, when you feel good,

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let's take the arms all 
the way up and overhead.

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Inhale.

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And exhale, grab the left 
wrist with your right hand

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and tilt to the right.

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Now as you do this, 
see if you can imagine that

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hugging in of the 
lower ribs, right,

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that corset image that 
we often talk about here

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on the channel.

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Breathe.

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And exhale, press 
into your heels, come back,

253
00:13:41,788 --> 00:13:44,163
head over heart, 
heart over pelvis, switch.

254
00:13:44,163 --> 00:13:45,591
And then think up and over.

255
00:13:45,591 --> 00:13:47,460
And again, we're not 
just arching the back here,

256
00:13:47,460 --> 00:13:52,051
but we're finding that 
energy, that containment

257
00:13:52,865 --> 00:13:54,367
through the front.

258
00:13:56,235 --> 00:14:00,406
Business in the front, 
party in the back.

259
00:14:00,406 --> 00:14:02,542
Title of my fifth book.

260
00:14:02,542 --> 00:14:04,410
God, I gotta get riding.

261
00:14:04,410 --> 00:14:06,012
Writing, not riding.

262
00:14:06,012 --> 00:14:08,548
Inhale, exhale, come 
all the way to center.

263
00:14:08,548 --> 00:14:10,583
Inhale, big beach 
ball up and overhead.

264
00:14:10,583 --> 00:14:13,319
Thumbs back, pinkies forward.

265
00:14:13,319 --> 00:14:15,922
And then exhale, 
bend the elbows,

266
00:14:15,922 --> 00:14:17,390
lift your chest.

267
00:14:17,390 --> 00:14:19,192
See if you can stay 
connected to this spot

268
00:14:19,192 --> 00:14:21,327
just above the navel, 
whatever that means to you.

269
00:14:21,327 --> 00:14:24,897
For me it means lengthening 
tailbone down to connect.

270
00:14:24,897 --> 00:14:25,552
Great.

271
00:14:25,552 --> 00:14:26,566
Great exploration.

272
00:14:26,566 --> 00:14:28,134
Inhale, reach for the sky.

273
00:14:28,134 --> 00:14:29,469
Come up onto 
your tippy toes today,

274
00:14:29,469 --> 00:14:33,206
stretch through the feet, take
one more big breath in here.

275
00:14:33,206 --> 00:14:34,474
Squeeze.

276
00:14:34,474 --> 00:14:38,544
And then exhale, let 
everything go, Forward Fold.

277
00:14:40,079 --> 00:14:42,448
Inhale lifts you up halfway.

278
00:14:42,448 --> 00:14:44,951
Find length, be light.

279
00:14:44,951 --> 00:14:47,687
And then exhale, soften and bow.

280
00:14:47,687 --> 00:14:50,389
Alright, let's 
step the left foot back.

281
00:14:50,389 --> 00:14:51,657
Just lower the back knee,

282
00:14:51,657 --> 00:14:54,193
take a couple 
breaths here to move.

283
00:14:54,193 --> 00:14:55,728
Try to stay 
connected to this spot

284
00:14:55,728 --> 00:15:00,333
just above the navel, so you
might just draw it in a little.

285
00:15:00,333 --> 00:15:02,602
You can take it 
back to the half splits.

286
00:15:02,602 --> 00:15:05,738
Having a couple moments 
here to stretch out the legs

287
00:15:05,738 --> 00:15:10,726
and serve whatever 
your body is telling you,

288
00:15:10,726 --> 00:15:13,379
have that conversation, 
stretch it out.

289
00:15:13,379 --> 00:15:15,081
It's a little freestyle here,

290
00:15:15,081 --> 00:15:16,783
but move nice and mindful.

291
00:15:16,783 --> 00:15:18,050
Keep breathing.

292
00:15:20,419 --> 00:15:21,420
Fabulous.

293
00:15:21,420 --> 00:15:22,522
Then lift the back knee.

294
00:15:22,522 --> 00:15:23,656
Inhale, look forward.

295
00:15:23,656 --> 00:15:25,057
Nice and easy 
just step it back up

296
00:15:25,057 --> 00:15:27,093
and we're gonna step the 
right foot back, same thing.

297
00:15:27,093 --> 00:15:27,960
Lower the back knee.

298
00:15:27,960 --> 00:15:30,763
Start to stretch it out.

299
00:15:30,763 --> 00:15:34,468
And can find a 
deeper breath here.

300
00:15:34,468 --> 00:15:36,469
You can find 
soft, easy movement.

301
00:15:36,469 --> 00:15:38,671
Maybe you take that half splits.

302
00:15:38,671 --> 00:15:41,541
So regular practice, you guys,

303
00:15:41,541 --> 00:15:43,709
we've been doin' 
a lot of great work,

304
00:15:43,709 --> 00:15:45,678
so take this time to 
really listen to your body,

305
00:15:45,678 --> 00:15:46,512
what do I need?

306
00:15:46,512 --> 00:15:50,082
Stretch in the hip flexor, 
stretch in the hamstring.

307
00:15:50,082 --> 00:15:53,252
So you're starting 
to really ask your body,

308
00:15:53,252 --> 00:15:55,922
what do I need and then respond.

309
00:15:57,337 --> 00:16:01,160
Alright, and then lift the back
knee whenever you're ready.

310
00:16:01,160 --> 00:16:02,795
Take a deep breath 
in and use your exhale

311
00:16:02,795 --> 00:16:05,765
to bring the feet together.

312
00:16:05,765 --> 00:16:08,768
Inhale lifts you up halfway.

313
00:16:08,768 --> 00:16:10,837
Exhale to soften and bow.

314
00:16:11,971 --> 00:16:16,209
Inhale, reach for the sky, 
spread your fingertips.

315
00:16:16,209 --> 00:16:17,944
And exhale, hands to heart.

316
00:16:17,944 --> 00:16:19,779
Take a deep breath in.

317
00:16:22,081 --> 00:16:23,916
And a long breath out.

318
00:16:25,751 --> 00:16:26,919
Inhale, reach.

319
00:16:29,121 --> 00:16:30,957
Exhale, thumbs back, 
pinkies forward.

320
00:16:30,957 --> 00:16:35,094
Open your chest, 
lengthen tailbone down.

321
00:16:35,094 --> 00:16:36,662
Inhale, lengthen.

322
00:16:36,662 --> 00:16:38,598
Get a big stretch here.

323
00:16:39,465 --> 00:16:41,267
And then exhale, fold.

324
00:16:43,002 --> 00:16:47,173
Inhale, halfway lift, 
your version, nice and slow.

325
00:16:48,174 --> 00:16:50,009
Awesome, exhale, fold.

326
00:16:51,944 --> 00:16:53,646
Bend the knees, plant the palms.

327
00:16:53,646 --> 00:16:54,747
Step the right foot back.

328
00:16:54,747 --> 00:16:57,817
Step the left foot back, 
Plank, or Half Plank.

329
00:16:57,817 --> 00:17:00,853
Take a couple 
moments here to move around.

330
00:17:00,853 --> 00:17:03,089
Tap into your inner strength.

331
00:17:03,089 --> 00:17:05,458
Connect to yourself by 
really paying attention

332
00:17:05,458 --> 00:17:07,593
to the sensations 
that are coming up today.

333
00:17:07,593 --> 00:17:08,861
Notice something new.

334
00:17:08,861 --> 00:17:11,030
Try to find something new.

335
00:17:12,765 --> 00:17:14,733
And then we'll lower 
all the way onto the belly,

336
00:17:14,733 --> 00:17:17,136
take your time, gaze forward.

337
00:17:18,337 --> 00:17:20,506
And then inhale for Cobra.

338
00:17:21,339 --> 00:17:23,608
Exhale to release.

339
00:17:23,608 --> 00:17:25,511
Curl the toes, 
come up to all fours,

340
00:17:25,511 --> 00:17:28,214
or inhale, press up to Plank.

341
00:17:28,214 --> 00:17:30,283
And then exhale 
to your Downward Dog.

342
00:17:30,283 --> 00:17:31,117
Great work.

343
00:17:31,117 --> 00:17:33,786
Inhale, lift the 
right leg up high.

344
00:17:33,786 --> 00:17:37,657
Exhale, rounding 
through the spine, knee to nose.

345
00:17:37,657 --> 00:17:40,793
Step it up, 
pivot on the back foot.

346
00:17:40,793 --> 00:17:42,726
Rise up, Warrior I.

347
00:17:44,196 --> 00:17:46,599
So if you want more of a
strengthening practice today,

348
00:17:46,599 --> 00:17:49,802
you can do this in high lunge.

349
00:17:49,802 --> 00:17:51,537
So you just 
pivot on the back foot.

350
00:17:51,537 --> 00:17:55,441
And if you want more stability,
then you stay in Warrior I.

351
00:17:55,441 --> 00:17:56,943
Alright.

352
00:17:56,943 --> 00:17:58,544
Find your footing.

353
00:17:58,544 --> 00:18:00,713
Find your center, connect.

354
00:18:01,814 --> 00:18:03,983
Then we'll take a 
deep breath in here.

355
00:18:03,983 --> 00:18:06,586
And exhale, open the chest.

356
00:18:06,586 --> 00:18:09,655
Bend the elbows, 
thumbs back, pinkies forward.

357
00:18:09,655 --> 00:18:11,924
Then inhale, reach up.

358
00:18:11,924 --> 00:18:14,060
And exhale, palms come together,

359
00:18:14,060 --> 00:18:16,062
and we're just gonna 
draw in from this spot,

360
00:18:16,062 --> 00:18:20,032
chin to chest, 
rounding through the spine.

361
00:18:20,032 --> 00:18:22,435
Inhale to reach up.

362
00:18:22,435 --> 00:18:26,772
Exhale, bend the elbows,
thumbs back, pinkies forward.

363
00:18:26,772 --> 00:18:29,308
Then inhale, reach for the sky.

364
00:18:29,308 --> 00:18:33,489
And exhale, hands to heart, 
really drawing in

365
00:18:33,489 --> 00:18:36,315
right in the solar 
plexus there, chin to chest.

366
00:18:36,315 --> 00:18:37,950
Alright, one more, whoa.

367
00:18:37,950 --> 00:18:40,019
Inhale, reach for the sky.

368
00:18:40,019 --> 00:18:42,888
Exhale, bend the elbows,
thumbs back, pinkies forward,

369
00:18:42,888 --> 00:18:44,724
lift your chest.

370
00:18:44,724 --> 00:18:47,660
Inhale, lengthen, 
long neck here.

371
00:18:47,660 --> 00:18:49,161
And exhale, round.

372
00:18:50,496 --> 00:18:52,865
Stay here, breathe deep.

373
00:18:52,865 --> 00:18:56,469
You can stay here or 
from here, soften the back leg

374
00:18:56,469 --> 00:18:58,270
and inhale, let it lift up, fly,

375
00:18:58,270 --> 00:19:01,807
so don't worry about 
hitting your mark here,

376
00:19:01,807 --> 00:19:03,442
but just lift the 
sternum to the thumbs,

377
00:19:03,442 --> 00:19:07,405
and then use this challenge

378
00:19:07,405 --> 00:19:09,515
to draw in, in, in,

379
00:19:09,515 --> 00:19:12,218
right in the 
navel solar plexus area.

380
00:19:12,218 --> 00:19:14,936
Yes, beautiful.

381
00:19:14,936 --> 00:19:16,288
One more breath.

382
00:19:17,223 --> 00:19:18,991
Then exhale, look 
forward, don't look back.

383
00:19:18,991 --> 00:19:20,525
Trust it's there.
Trust yourself.

384
00:19:20,525 --> 00:19:22,128
Ah, yes!

385
00:19:22,128 --> 00:19:24,463
Inhale, reach for the sky.

386
00:19:24,463 --> 00:19:27,500
And exhale, rain 
it all the way down.

387
00:19:27,500 --> 00:19:29,935
Plant the palms, 
move through a vinyasa

388
00:19:29,935 --> 00:19:31,570
or take it straight to Down Dog.

389
00:19:31,570 --> 00:19:34,306
You can also take a 
little Child's Pose here,

390
00:19:34,306 --> 00:19:37,743
moving with your breath, 
staying present.

391
00:19:40,346 --> 00:19:44,002
We'll make our 
way to Downward Dog.

392
00:19:44,002 --> 00:19:46,919
And when you're ready, inhale,
lift the left leg up high.

393
00:19:46,919 --> 00:19:48,921
Exhale and knee to nose.

394
00:19:49,855 --> 00:19:51,590
Inhale, step it up.

395
00:19:51,590 --> 00:19:53,859
Pivot on the 
back foot, Warrior I.

396
00:19:53,859 --> 00:19:55,928
Again, if you want to 
do this next little dance

397
00:19:55,928 --> 00:20:00,633
with the back foot lifted, 
back heel lifted, you can,

398
00:20:00,633 --> 00:20:02,568
just brings a little more heat.

399
00:20:02,568 --> 00:20:05,971
Everyone squeeze the 
inner thighs together.

400
00:20:05,971 --> 00:20:06,806
Breathe.

401
00:20:09,642 --> 00:20:11,711
When you feel like 
you have your foundation,

402
00:20:11,711 --> 00:20:14,547
spread the fingertips, inhale.

403
00:20:14,547 --> 00:20:17,083
Then exhale, bend the elbows,
thumbs back, pinkies forward.

404
00:20:17,083 --> 00:20:20,419
Really lift up through 
that center plumb line.

405
00:20:20,419 --> 00:20:22,621
Then inhale, reach for the sky.

406
00:20:22,621 --> 00:20:26,092
And exhale, from here, 
move from here.

407
00:20:26,092 --> 00:20:28,828
Rounding through, 
hands to heart.

408
00:20:29,862 --> 00:20:31,530
Great, full body experience.

409
00:20:31,530 --> 00:20:33,699
Feel that whole connect.

410
00:20:33,699 --> 00:20:36,502
Inhale, reach for the sky.

411
00:20:36,502 --> 00:20:39,338
Exhale, bend the elbows,
thumbs back, pinkies forward,

412
00:20:39,338 --> 00:20:40,673
lift your chest.

413
00:20:42,007 --> 00:20:43,175
Inhale, reach.

414
00:20:44,343 --> 00:20:46,078
Exhale, round.

415
00:20:46,078 --> 00:20:46,979
Draw it in.

416
00:20:48,948 --> 00:20:50,516
Keep reaching back 
with that right heel

417
00:20:50,516 --> 00:20:52,952
or if you're in Warrior I, 
press into the outer edge

418
00:20:52,952 --> 00:20:54,920
of the back foot.

419
00:20:54,920 --> 00:20:56,989
Inhale, reach for 
the sky, you got this.

420
00:20:56,989 --> 00:20:58,324
Squeeze the inner 
thighs from the mid line.

421
00:20:58,324 --> 00:21:01,293
Find that scissor effect,
lifting up through the center.

422
00:21:01,293 --> 00:21:04,997
Exhale, bend the elbows,
thumbs back, pinkies forward.

423
00:21:04,997 --> 00:21:08,400
Last one, inhale, 
reach for the sky, long neck.

424
00:21:08,400 --> 00:21:10,636
Exhale, hug the lower ribs in.

425
00:21:10,636 --> 00:21:13,572
Round through, hands to heart.

426
00:21:13,572 --> 00:21:17,443
Alright, keep that 
connect here, drawing up, okay?

427
00:21:17,443 --> 00:21:19,545
This is all about 
this center of confidence,

428
00:21:19,545 --> 00:21:21,647
self confidence, self esteem.

429
00:21:21,647 --> 00:21:22,648
Draw that in.

430
00:21:22,648 --> 00:21:24,350
Engage that energy center.

431
00:21:24,350 --> 00:21:26,785
Bend the back knee 
and maybe you lift up.

432
00:21:26,785 --> 00:21:28,654
Back toes can also stay 
on the ground as you work

433
00:21:28,654 --> 00:21:30,956
this energy center of the body.

434
00:21:30,956 --> 00:21:32,825
Soften your 
standing leg a little.

435
00:21:32,825 --> 00:21:36,095
Don't lock, and 
then maybe you play here.

436
00:21:36,095 --> 00:21:37,863
So it's not about the leg, 
we're moving from

437
00:21:37,863 --> 00:21:39,398
this place of connect.

438
00:21:39,398 --> 00:21:40,766
Drawing the navel in and up.

439
00:21:40,766 --> 00:21:43,469
Maybe from there 
the leg finds a lift.

440
00:21:43,469 --> 00:21:47,506
Maybe that's for 
another day, another year.

441
00:21:47,506 --> 00:21:48,607
Breathe deep.

442
00:21:49,708 --> 00:21:51,644
(exhaling)

443
00:21:51,644 --> 00:21:53,913
Use your vocabulary, 
decide what feels best

444
00:21:53,913 --> 00:21:55,948
in the hands, 
in the elbows here.

445
00:21:55,948 --> 00:21:58,049
Find support.

446
00:21:58,049 --> 00:22:02,221
Choreograph your dance in a
way that feels supportive,

447
00:22:03,088 --> 00:22:06,091
that's working for you, 
not against you.

448
00:22:06,091 --> 00:22:07,459
Take your gaze forward.

449
00:22:07,459 --> 00:22:09,662
Don't look back, trust.

450
00:22:09,662 --> 00:22:12,158
Send the right 
toes to the earth.

451
00:22:12,158 --> 00:22:13,232
Awesome.

452
00:22:13,232 --> 00:22:15,501
Inhale, reach for the sky.

453
00:22:15,501 --> 00:22:17,703
And exhale, let it all go.

454
00:22:17,703 --> 00:22:21,373
Last call for vinyasa, 
take it or leave it.

455
00:22:21,373 --> 00:22:24,443
I'll meet you in 
Downward Facing Dog.

456
00:22:33,686 --> 00:22:36,155
Take a deep breath in.

457
00:22:36,155 --> 00:22:37,990
And a long breath out.

458
00:22:39,191 --> 00:22:42,061
Awesome, from here, 
we're gonna come forward.

459
00:22:42,061 --> 00:22:43,963
Slowly lower to the 
knees and you're gonna lower

460
00:22:43,963 --> 00:22:45,698
to the forearms here.

461
00:22:47,766 --> 00:22:52,404
Then come onto the tops 
of the feet and slide down

462
00:22:52,404 --> 00:22:54,940
and come into Sphinx, 
but as you slide down,

463
00:22:54,940 --> 00:22:57,876
see if you can keep that
connection just above the navel

464
00:22:57,876 --> 00:23:02,147
so hug the lower ribs in to
really find length in the back.

465
00:23:02,147 --> 00:23:03,482
Then carve a line with the nose.

466
00:23:03,482 --> 00:23:05,050
Gently look forward.

467
00:23:05,050 --> 00:23:06,919
Slight tucking of the chin.

468
00:23:06,919 --> 00:23:08,520
Breathe here.

469
00:23:08,520 --> 00:23:11,257
And you can stay here or 
you can press into the tops

470
00:23:11,257 --> 00:23:13,659
of the feet, and we'll 
just spark a little fire

471
00:23:13,659 --> 00:23:16,662
in that solar plexus 
one more time,

472
00:23:16,662 --> 00:23:20,231
that energy center that is

473
00:23:22,947 --> 00:23:24,702
self.

474
00:23:25,704 --> 00:23:29,742
More on that in the 
email, let's inhale.

475
00:23:29,742 --> 00:23:32,444
You can just stay 
here working or exhale,

476
00:23:32,444 --> 00:23:34,346
press into the tops of the feet.

477
00:23:34,346 --> 00:23:38,183
Lift, lift your knees and
draw your navel in and upward

478
00:23:38,183 --> 00:23:40,619
here for five, 
gaze straight down,

479
00:23:40,619 --> 00:23:43,196
four, you got this, three,

480
00:23:44,056 --> 00:23:48,427
two, press into your fingers,
and one, release, awesome.

481
00:23:48,427 --> 00:23:50,562
Slowly come all the way up.

482
00:23:50,562 --> 00:23:52,431
Walk the knees up 
towards your elbows.

483
00:23:52,431 --> 00:23:54,700
Cross the ankles 
and then use your hands

484
00:23:54,700 --> 00:23:58,437
to guide you, be 
mindful all the way through.

485
00:23:59,191 --> 00:24:03,142
Awesome work, 
brush your shoulders off.

486
00:24:03,142 --> 00:24:05,911
Alright, we'll 
come to flat back.

487
00:24:07,813 --> 00:24:11,817
Take a big, loving 
breath in when you get there.

488
00:24:13,285 --> 00:24:15,821
And hug the 
knees into the chest.

489
00:24:15,821 --> 00:24:17,423
And take it into a 
twist of your choice,

490
00:24:17,423 --> 00:24:21,593
so you're gonna go reclined
twist, you can go supine twist.

491
00:24:23,595 --> 00:24:26,398
You can go windshield wiper.

492
00:24:26,398 --> 00:24:28,734
You can also go eagle twist.

493
00:24:29,702 --> 00:24:32,271
So take a twist to one 
side and then the other

494
00:24:32,271 --> 00:24:34,106
here my friends.

495
00:24:34,106 --> 00:24:39,104
So we're starting to really
get organized in our brain too

496
00:24:39,104 --> 00:24:41,380
in our practice where we can
kind of clear the thoughts

497
00:24:41,380 --> 00:24:43,782
and focus on the task at hand,

498
00:24:43,782 --> 00:24:45,617
but still have a 
real conversation,

499
00:24:45,617 --> 00:24:50,560
so we talk about 
peacing out and zenning out,

500
00:24:50,560 --> 00:24:54,446
but really it's about

501
00:24:54,446 --> 00:24:57,156
checkin' in, zenning in.

502
00:24:57,930 --> 00:24:58,831
Peacin' in.

503
00:25:00,866 --> 00:25:02,835
In is the new out.

504
00:25:02,835 --> 00:25:04,903
(laughs)

505
00:25:08,507 --> 00:25:11,167
Got a little goofy on day 27.

506
00:25:15,247 --> 00:25:16,081
Forgive me.

507
00:25:16,081 --> 00:25:19,977
After your twists, 
come to a big X,

508
00:25:19,977 --> 00:25:23,088
so your ankles 
are gonna come wide

509
00:25:23,088 --> 00:25:25,257
and your arms are gonna go up

510
00:25:25,257 --> 00:25:28,861
like Eternal Sunshine 
of the Spotless Mind.

511
00:25:29,762 --> 00:25:32,464
I shouldn't say that, 
it sparks weird feelings.

512
00:25:32,464 --> 00:25:33,532
(laughs)

513
00:25:33,532 --> 00:25:35,367
The power of film.

514
00:25:35,367 --> 00:25:36,201
Okay.

515
00:25:37,403 --> 00:25:38,737
Close your eyes.

516
00:25:40,939 --> 00:25:42,775
Take a deep breath in.

517
00:25:44,710 --> 00:25:48,347
And as you exhale, 
let everything go.

518
00:25:48,347 --> 00:25:52,117
And for just one mere 
minute, see if you can

519
00:25:52,117 --> 00:25:57,122
give yourself permission 
here to soften everything,

520
00:25:57,122 --> 00:26:00,470
delight in this moment,

521
00:26:01,865 --> 00:26:04,294
and even if 
it's not as peaceful

522
00:26:06,231 --> 00:26:08,467
as you had imagined, 
maybe there's things

523
00:26:08,467 --> 00:26:12,165
going on around you or

524
00:26:12,165 --> 00:26:13,705
still carrying some weight

525
00:26:13,705 --> 00:26:17,543
in your heart or busy
to-do list in your mind,

526
00:26:19,077 --> 00:26:22,214
just take one last moment 
here to let everything go.

527
00:26:22,214 --> 00:26:25,932
Perhaps, give yourself
permission to do absolutely

528
00:26:25,932 --> 00:26:28,780
nothing for the next 40 seconds.

529
00:26:33,492 --> 00:26:35,494
Close your eyes, let go.

530
00:26:53,312 --> 00:26:58,183
And then slowly start to wiggle
your fingers and your toes.

531
00:26:58,183 --> 00:27:00,085
Gently begin to 
deepen the breath.

532
00:27:00,085 --> 00:27:03,021
You can pause this 
video if you're on YouTube

533
00:27:03,021 --> 00:27:06,233
and spend more time

534
00:27:06,233 --> 00:27:08,988
connecting to 
yourself in Shavasana.

535
00:27:12,464 --> 00:27:14,466
Otherwise, I bow to you.

536
00:27:15,304 --> 00:27:18,203
I'm awesome, you're awesome.

537
00:27:18,203 --> 00:27:19,471
We are awesome.

538
00:27:19,471 --> 00:27:21,106
I'll see ya tomorrow.

539
00:27:21,106 --> 00:27:22,207
Namaste.

540
00:27:22,207 --> 00:27:26,378
(lively orchestral music)