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

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It's day 28.

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♫ You gotta have heart ♫

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Groove is in the heart, 
unbreak my heart,

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today is our heart practice.

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Let's get started.

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(lively orchestral music)

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Hi, alright, today we're
gonna begin cross-legged

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and I think today 
would be a great day

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to have a little 
blankie if you have one,

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if you don't 
don't worry about it,

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but if you do go 
ahead and grab it

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and then we'll 
sit on it to start.

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And just take a 
second to get settled in

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so pause the video if 
you need to grab your blanket

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and, again, if you 
don't have it don't worry.

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Give yourself a nice, 
wide base again today

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and sit up nice 
and tall, Sukhasana.

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You decide what 
feels good with the hands

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and then on a big 
inhale find length

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all the way up 
through the crown of the head.

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And then today we 
send some love, some energy

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to the heart space.

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So lift up through your chest,

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activate through 
the upper back body

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and even if it's 
not a big physical move

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see if you can start 
to occupy some space here.

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And I just wanna give a
disclaimer that you never know.

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(fingers snapping)

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This stuff works.

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If you start to 
connect to your heart space

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and emotion comes up,

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just like when we 
work with the hips

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or any time in our practice,

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I invite you to 
be kind to yourself,

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be gentle, soften,

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maybe allow for whatever 
is happening to happen.

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And know that your 
practice has your back.

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I'm here for you.

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All the people in the 
comment section down below

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are here for you 
if you need to share,

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or share back, or connect.

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But for now

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let's just start to 
notice what's going on here

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within the four 
corners of the yoga mat

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as we lift the heart 
space and deepen the breath.

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And keep your heart lifted

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as you drop your 
chin to your chest.

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Activate the upper back body.

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Again, try to maybe 
pinch an imaginary pencil

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between your shoulder blades.

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Feel the weight of the head
stretching the back of the neck.

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And then slowly rock your left
ear over your left shoulder

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and then we'll tag a 
little weight down in the elbows

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and then option today 
to bring your left hand

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and just rest it 
gently on the head.

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So you don't have to push,

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you don't have to apply 
any extra added pressure

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when in fact just soften

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and allow your breath to 
flow here a little deeper

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and more consciously.

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With more consciousness.

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And then slowly 
release the left hand,

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draw your chin to your chest

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and then take it 
to the other side.

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You can stay here, breathing,
lifting up through your heart.

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Or, again, option 
to take that right hand

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to the head and stretch it out.

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(deep breathing)

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And then gently release, 
chin through chest

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and roll it up here.

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Nice and long in the neck.

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Fabulous.

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We're gonna take the 
right hand to your heart space

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so we have the heart

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and then we have 
this center of the chest

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where we kind of put 
this heart energy in.

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So bring your hand to your heart

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and then lift, 
lift, lift your chest,

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or your heart space, 
up to your hand

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and then just feel the warmth
of your hand on your chest.

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And then if you like you 
can get a little fancy here

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and we're gonna 
lift the left hand up

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and you can take a mudra here

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of index finger and 
thumb coming together.

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And then start to 
listen to your breath.

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You might close your 
eyes here or soften your gaze.

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(deep breathing)

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And while today's physical
practice is delicious and yummy

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and strengthening 
and lengthening

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maybe you take a quiet 
moment here, just maybe

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to whisper the 
mantra quietly to yourself.

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I am open to love.

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And if that doesn't 
resonate maybe it is

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I am willing to 
open myself to love.

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Or maybe you go bold 
and you say, "I am love."

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Then we're gonna 
breathe together, five breaths.

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So breathe with me, here we go.

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Inhale in through the nose.

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(inhaling slowly)

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Maybe you say the mantra as you
exhale out through the nose.

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(exhaling slowly)

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Stick with me, 
inhale in through the nose.

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(inhaling slowly)

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And exhale.

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(exhaling slowly)

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Feel it out, big inhale.

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(inhaling slowly)

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Long exhale.

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(exhaling slowly)

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Inhale.

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(inhaling slowly)

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And exhale.

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(exhaling slowly)

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Feel it out, let this 
last breath affect you.

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Feel it, inhale.

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(inhaling slowly)

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And this time as you exhale

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bring your left hand 
on top of your right.

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(exhaling slowly)

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Beautiful (exhaling) nice work.

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Take the hands forward

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and then we'll send 
the fingertips down.

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Really stretch 
through the forearms,

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plug those 
shoulders in (inhaling)

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And then flip it.

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Keep this 
beautiful breath going.

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Maybe you take a little 
stretch in the hands here.

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(exhaling)

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Alright, and then take 
it forward onto all fours.

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You can use the 
blanket to pad the knees here.

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Coming into Cat-Cow, 
warming up through the spine.

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You can start with the nice
structure of dropping the belly

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and opening the 
heart as you inhale.

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And then rounding the spine,

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drawing the navel 
up as you exhale.

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So start there 
with strong foundation

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in the feet and the hands

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and then begin to get a 
little creative (exhaling)

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Maybe sending the 
hips side to side.

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Maybe you take 
it to a Child's Pose

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if the heart is a 
little heavy today.

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Maybe you need to 
stretch through Cobra already.

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Maybe you're ready 
for your Downward Dog.

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So just find a couple

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of moments here to listen,

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really, really listen,

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and stretch out any parts of
the body that might be sore.

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Move slow and mindful.

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And with your breath

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think of your movement being
fluid rather than choppy.

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When you're ready 
we'll meet in a Downward Dog

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but take your time, 
there's no rush.

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There's never any rush.

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If you're in a public class
don't let anyone rush you.

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And then same thing 
in your Downward Dog,

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see if today you can 
find a little fluidity.

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Stretching out any tight areas

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and using this opportunity 
to deepen the breath.

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(deep breathing)

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Great, then drop 
the left heel, inhale,

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lift the right leg up high.

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(clearing throat)

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Excuse me, in the 
exhale come all the way up

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to your nice low lunge.

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Lower the back knee and inhale.

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Sweep the arms all 
the way up and overhead.

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So we take a big breath in here.

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We find that connect,
everything we've been working on

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then really lift your 
heart center up, up, up today.

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Maybe you take it further
back and then exhale, release.

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And then two 
more times like that.

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We inhale from a place of
connect, so strong foundation,

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lift the sternum 
and then release.

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And one more time, inhale.

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That's like a 
cascading of the wave.

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Lifts and then it 
crashes and falls.

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(exhaling)

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Wonderful.

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Pull the right hip 
crease back, Half Splits.

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Notice how this has 
changed each time you practice

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or not changed, you 
know those pesky hamstrings.

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(deep breathing)

184
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And then rolling through.

185
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Inhale to come forward

186
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and then exhale, 
plant the palms.

187
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Curl the back toes under.

188
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We'll step it 
back to a strong Plank.

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Big breath in, 
think fluidity here.

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As you exhale, 
slowly lower down.

191
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And then inhale, Cobra.

192
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Press into your foundation.

193
00:09:25,208 --> 00:09:27,550
Pull the elbows back.

194
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Send your heart center forward.

195
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Keep the neck nice and long.

196
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Use an exhale to release.

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And two more times, inhale.

198
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(deep breathing)

199
00:09:41,347 --> 00:09:42,749
Exhale to release.

200
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One more time, inhale.

201
00:09:44,584 --> 00:09:46,553
(deep breathing)

202
00:09:46,553 --> 00:09:49,695
and exhale to 
soften and release.

203
00:09:49,695 --> 00:09:53,259
Press into the earth, 
come to Child's Pose.

204
00:09:53,259 --> 00:09:56,329
Knees together, 
fingertips swim around.

205
00:09:56,329 --> 00:09:58,631
We round the shoulders, 
round the spine,

206
00:09:58,631 --> 00:10:02,669
draw your nose towards 
your knees and breathe here.

207
00:10:02,669 --> 00:10:06,105
Feeling the skin 
of the back stretch.

208
00:10:06,105 --> 00:10:08,842
(deep breathing)

209
00:10:18,017 --> 00:10:21,254
Then slowly reaching 
the fingertips forward

210
00:10:21,254 --> 00:10:23,523
we'll come back to 
Downward Facing Dog.

211
00:10:23,523 --> 00:10:26,078
Lift the hips up high.

212
00:10:26,078 --> 00:10:28,928
Tops of the shoulders 
rotate out away from the ears.

213
00:10:28,928 --> 00:10:31,297
And we melt the heart towards
the back edge of the mat

214
00:10:31,297 --> 00:10:33,366
but we also find that opposition

215
00:10:33,366 --> 00:10:35,201
of hugging the lower ribs in.

216
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That containment.

217
00:10:37,783 --> 00:10:40,396
Then we'll slowly 
walk the feet to the center

218
00:10:40,396 --> 00:10:42,575
and when you're ready 
inhale, lift the right leg up,

219
00:10:42,575 --> 00:10:44,310
excuse me, left leg up high.

220
00:10:44,310 --> 00:10:46,412
Exhale, knee to nose.

221
00:10:46,412 --> 00:10:47,914
(exhaling)

222
00:10:47,914 --> 00:10:50,583
Then step it up, nice low lunge.

223
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(deep breathing)

224
00:10:54,187 --> 00:10:55,889
Keep breathing.

225
00:10:55,889 --> 00:10:59,092
When you're ready, find 
your foundation and inhale.

226
00:10:59,092 --> 00:11:01,728
Sweep the arms all 
the way up and overhead.

227
00:11:01,728 --> 00:11:04,080
Lift your chest, 
lift your sternum.

228
00:11:04,080 --> 00:11:06,199
And then exhale, rain it down.

229
00:11:06,199 --> 00:11:07,467
(exhaling)

230
00:11:07,467 --> 00:11:08,468
Two more times.

231
00:11:08,468 --> 00:11:11,304
Feel the root of this posture
in that back foot strong.

232
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Inhale, squeeze inner-thighs
to the mid-line.

233
00:11:15,074 --> 00:11:16,776
Lift your heart.

234
00:11:16,776 --> 00:11:20,313
And exhale, 
release with control.

235
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Here we go, one more time.

236
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Inhale, sweep it up.

237
00:11:23,249 --> 00:11:25,351
(inhaling)

238
00:11:25,351 --> 00:11:27,153
And exhale to release.

239
00:11:27,153 --> 00:11:29,923
Send the hips back, Half Splits.

240
00:11:29,923 --> 00:11:31,925
Flex the left foot 
towards the sky.

241
00:11:31,925 --> 00:11:34,260
Soft bend in that left knee.

242
00:11:36,262 --> 00:11:37,530
Full breaths.

243
00:11:37,530 --> 00:11:42,101
Soft, easy movement 
here so don't push or hold.

244
00:11:42,101 --> 00:11:45,438
Try to keep an open 
mind and open heart here.

245
00:11:45,438 --> 00:11:47,040
Find something new.

246
00:11:48,541 --> 00:11:49,509
(exhaling)

247
00:11:49,509 --> 00:11:51,945
Alright, roll it through.

248
00:11:51,945 --> 00:11:53,279
Curl the back toes under.

249
00:11:53,279 --> 00:11:55,315
Inhale, look forward.

250
00:11:55,315 --> 00:11:59,485
Then exhale, plant the palms,
step it back, Plank.

251
00:12:00,386 --> 00:12:01,894
Strong Plank.

252
00:12:03,323 --> 00:12:05,725
Inhale in, press 
away from your yoga mat,

253
00:12:05,725 --> 00:12:07,994
lift up through 
the upper back body

254
00:12:07,994 --> 00:12:10,730
then exhale all the 
way down to the belly.

255
00:12:10,730 --> 00:12:12,799
(exhaling)

256
00:12:12,799 --> 00:12:14,817
Inhale, Cobra.

257
00:12:14,817 --> 00:12:18,137
Press into your 
foundation, open your heart.

258
00:12:18,137 --> 00:12:20,039
Exhale to release.

259
00:12:21,040 --> 00:12:25,044
Curl the toes under, 
press up to Plank.

260
00:12:25,044 --> 00:12:26,546
And Downward Facing Dog.

261
00:12:26,546 --> 00:12:27,747
Awesome work.

262
00:12:27,747 --> 00:12:30,483
(deep breathing)

263
00:12:31,951 --> 00:12:33,553
Alrighty, walk 
the feet together.

264
00:12:33,553 --> 00:12:34,454
Stick with me now.

265
00:12:34,454 --> 00:12:37,223
We inhale, lift the 
right leg up high, strong.

266
00:12:37,223 --> 00:12:39,492
Exhale, knee to nose.

267
00:12:39,492 --> 00:12:40,893
Step it up.

268
00:12:40,893 --> 00:12:43,376
This time keep 
the back knee lifted.

269
00:12:43,376 --> 00:12:45,728
We're gonna hug the
inner thighs to the mid-line

270
00:12:45,728 --> 00:12:48,027
and when you're ready, 
inhale, reach for the sky.

271
00:12:48,027 --> 00:12:49,078
Nice high lunge.

272
00:12:49,078 --> 00:12:51,591
Squeeze through the
mid-line for stability.

273
00:12:51,591 --> 00:12:52,472
Bend that back knee.

274
00:12:52,472 --> 00:12:54,007
You can always 
lower it to the ground,

275
00:12:54,007 --> 00:12:56,352
to your blanket or to your mat.

276
00:12:56,352 --> 00:12:58,344
And get your 
center underneath you

277
00:12:58,344 --> 00:13:02,041
and we inhale, open our hearts.

278
00:13:02,041 --> 00:13:03,216
Stay here for a couple breaths.

279
00:13:03,216 --> 00:13:05,318
Breathe, let it move you.

280
00:13:06,753 --> 00:13:08,287
Lift your heart.

281
00:13:08,287 --> 00:13:10,089
You can start to work 
on a gentle backbend here

282
00:13:10,089 --> 00:13:10,923
but don't push it.

283
00:13:10,923 --> 00:13:13,493
Remember keep that 
length in the tailbone.

284
00:13:13,493 --> 00:13:16,663
(deep breathing)

285
00:13:16,663 --> 00:13:18,564
Breathing deep, you got this.

286
00:13:18,564 --> 00:13:21,434
Create a 110 
full body experience

287
00:13:21,434 --> 00:13:23,236
so reach through that back heel.

288
00:13:23,236 --> 00:13:24,504
One more breath

289
00:13:25,505 --> 00:13:28,141
and then exhale, hands to heart.

290
00:13:29,042 --> 00:13:29,876
Twist.

291
00:13:29,876 --> 00:13:31,310
Draw the navel 
inward and upward,

292
00:13:31,310 --> 00:13:33,059
think up and 
over with your heart.

293
00:13:33,059 --> 00:13:35,081
You're gonna bring the 
outer edge of the left arm

294
00:13:35,081 --> 00:13:37,686
to the outer edge 
of the right thigh.

295
00:13:37,686 --> 00:13:38,985
Back knee can come to the ground

296
00:13:38,985 --> 00:13:40,687
if you need that 
stability, no prob.

297
00:13:40,687 --> 00:13:43,923
As we inhale open the 
heart to the right. (inhaling)

298
00:13:43,923 --> 00:13:47,960
Breathe deep here, careful
not to grip in the front toes.

299
00:13:47,960 --> 00:13:50,606
Create length through the neck.

300
00:13:50,606 --> 00:13:52,699
Reach your crown all 
the way towards the front,

301
00:13:52,699 --> 00:13:55,435
reach your heel all 
the way towards the back.

302
00:13:55,435 --> 00:13:58,517
Then inhale, lift up 
from your center just a bit

303
00:13:58,517 --> 00:14:00,606
and then exhale, back 
to your nice low lunge.

304
00:14:00,606 --> 00:14:01,441
Fabulous.

305
00:14:01,441 --> 00:14:04,677
Plant the palms, step it back,
move straight to Down Dog

306
00:14:04,677 --> 00:14:06,546
or you can take a vinyasa here.

307
00:14:06,546 --> 00:14:09,782
Belly to Cobra or 
Chaturanga to Up Dog.

308
00:14:11,184 --> 00:14:12,351
Or, again, skip it.

309
00:14:12,351 --> 00:14:14,253
Go straight to your Down Dog.

310
00:14:14,253 --> 00:14:16,489
(exhaling)

311
00:14:17,890 --> 00:14:20,323
Inhale in through 
the nose (inhaling)

312
00:14:20,323 --> 00:14:22,328
Exhale out through the mouth.

313
00:14:22,328 --> 00:14:24,464
(exhaling)

314
00:14:24,464 --> 00:14:25,832
Walk the feet to the mid-line

315
00:14:25,832 --> 00:14:29,302
and big inhale lifts 
the left leg up high.

316
00:14:29,302 --> 00:14:31,237
Exhale, knee to nose.

317
00:14:31,237 --> 00:14:32,638
(exhaling)

318
00:14:32,638 --> 00:14:34,841
Strong, step it up.

319
00:14:34,841 --> 00:14:36,642
Keep the back 
knee lifted this time.

320
00:14:36,642 --> 00:14:37,744
Loop the shoulders.

321
00:14:37,744 --> 00:14:40,113
Inhale, open your heart forward.

322
00:14:40,113 --> 00:14:42,171
Then when you're ready, 
find your foundation.

323
00:14:42,171 --> 00:14:44,917
Connect to the earth, squeeze
inner thighs to the mid-line

324
00:14:44,917 --> 00:14:48,054
and rise up, lift your heart.

325
00:14:48,054 --> 00:14:50,223
Fingertips towards the 
sky whenever you're ready.

326
00:14:50,223 --> 00:14:52,992
You can also keep the 
hands on the waistline always.

327
00:14:52,992 --> 00:14:55,007
Lower that back 
knee if you need to.

328
00:14:55,007 --> 00:14:57,730
Reaching up and we're here
for a couple breaths to play

329
00:14:57,730 --> 00:14:59,748
(exhaling) within this posture.

330
00:14:59,748 --> 00:15:00,933
Think about the heartbeat.

331
00:15:00,933 --> 00:15:03,035
Think about that 
pulse as you breathe.

332
00:15:03,035 --> 00:15:05,071
See if it can move you.

333
00:15:05,071 --> 00:15:07,306
Come on now, give it a try.

334
00:15:07,306 --> 00:15:08,718
(inhaling)

335
00:15:08,718 --> 00:15:10,309
Life's too short.

336
00:15:10,309 --> 00:15:13,045
(deep breathing)

337
00:15:14,547 --> 00:15:15,948
Notice how this makes you feel.

338
00:15:15,948 --> 00:15:17,517
Breathe deep.

339
00:15:17,517 --> 00:15:21,788
Try to create a 110% 
full body experience.

340
00:15:21,788 --> 00:15:25,258
(deep breathing)

341
00:15:25,258 --> 00:15:28,403
Alright, take 
one more big breath.

342
00:15:29,262 --> 00:15:31,564
Then exhale, hands to heart.

343
00:15:33,005 --> 00:15:35,034
Keep your sternum 
lifting to your thumbs.

344
00:15:35,034 --> 00:15:36,569
Can always lower that back knee.

345
00:15:36,569 --> 00:15:39,305
Inhale to find length, 
draw everything in

346
00:15:39,305 --> 00:15:41,908
and then exhale to twist 
outer edge of the right arm

347
00:15:41,908 --> 00:15:44,911
to the outer edge 
of the left thigh.

348
00:15:46,112 --> 00:15:48,214
We open the heart, 
open the chest.

349
00:15:48,214 --> 00:15:52,084
Reach the right heel back, 
send the crown forward.

350
00:15:52,084 --> 00:15:53,386
You're working 
to get your thumbs

351
00:15:53,386 --> 00:15:56,275
in line with your heart center.

352
00:15:56,275 --> 00:15:58,760
Just as a little guide.

353
00:15:58,760 --> 00:16:00,472
Breathe here.
(inhaling)

354
00:16:00,472 --> 00:16:02,028
Breathe into your belly.

355
00:16:02,028 --> 00:16:03,863
Keep the heart lifted.

356
00:16:04,864 --> 00:16:07,200
(deep breathing)

357
00:16:07,200 --> 00:16:09,602
Awesome work, big breath.

358
00:16:09,602 --> 00:16:11,427
Lift your center a little bit

359
00:16:11,427 --> 00:16:13,806
and then exhale to 
release everything down.

360
00:16:13,806 --> 00:16:16,335
Awesome, plant the palms.

361
00:16:16,335 --> 00:16:18,627
Go through your 
vinyasa if you like

362
00:16:18,627 --> 00:16:21,380
or meet us in 
extended Child's Pose.

363
00:16:22,481 --> 00:16:25,251
(deep breathing)

364
00:16:27,353 --> 00:16:30,256
Knees wide, big toes to touch.

365
00:16:30,256 --> 00:16:34,260
Send the hips back, 
reach the fingertips forward

366
00:16:35,228 --> 00:16:38,297
and lower the 
forehead to the mat.

367
00:16:38,297 --> 00:16:41,260
(deep breathing)

368
00:16:41,260 --> 00:16:44,303
And slowly press into your feet.

369
00:16:44,303 --> 00:16:47,473
Come all the way 
back up to all fours.

370
00:16:48,374 --> 00:16:49,775
So if you have a blanket

371
00:16:49,775 --> 00:16:51,911
walk your knees 
underneath your hip points

372
00:16:51,911 --> 00:16:56,515
and allow your toes to 
spill off the blanket here.

373
00:16:56,515 --> 00:16:58,284
We're moving into Camel Pose

374
00:16:58,284 --> 00:17:01,988
or we'll do a couple bus
stops as to be really mindful.

375
00:17:01,988 --> 00:17:05,124
So everyone, bring your knees
underneath your hip points

376
00:17:05,124 --> 00:17:07,760
and you can imagine you have
a block between your ankles

377
00:17:07,760 --> 00:17:11,597
so don't let your 
ankles come in or splay out.

378
00:17:11,597 --> 00:17:13,031
Bring them in alignment

379
00:17:13,031 --> 00:17:16,766
with your joints, 
toes, ankles, knees.

380
00:17:18,471 --> 00:17:21,674
And then walk your 
fingertips all the way up

381
00:17:21,674 --> 00:17:23,675
and stack your 
head over your heart.

382
00:17:23,675 --> 00:17:26,112
Your heart's over thy pelvis.

383
00:17:27,079 --> 00:17:28,114
(laughing gently)

384
00:17:28,114 --> 00:17:29,548
And then find 
this lift in the heart

385
00:17:29,548 --> 00:17:30,780
and then this 
is really the goal,

386
00:17:30,780 --> 00:17:32,885
is to have a heart opener

387
00:17:32,885 --> 00:17:34,453
and that can take many forms.

388
00:17:34,453 --> 00:17:35,821
It can also just be a sensation,

389
00:17:35,821 --> 00:17:37,323
so you don't have 
to (mimics gagging)

390
00:17:37,323 --> 00:17:38,724
come into the whole thing.

391
00:17:38,724 --> 00:17:42,528
We're focusing on heart openers
so bring a couple fingers,

392
00:17:42,528 --> 00:17:44,697
yogi's choice which fingers,

393
00:17:44,697 --> 00:17:47,366
to your heart and 
lift up from there.

394
00:17:47,366 --> 00:17:50,536
And then get organized in
your body, and in your brain,

395
00:17:50,536 --> 00:17:54,206
find support to lift 
this part of your body.

396
00:17:56,475 --> 00:17:58,878
(exhaling)

397
00:17:58,878 --> 00:18:03,625
People always ask me, 
"I want my posture to improve."

398
00:18:03,625 --> 00:18:07,587
If you want your posture to
improve do Yoga Revolution,

399
00:18:07,587 --> 00:18:10,723
amazing, regular 
practice but it's about, also,

400
00:18:10,723 --> 00:18:15,661
connecting the energy 
behind the shape, the posture.

401
00:18:15,661 --> 00:18:16,862
It makes sense, right?

402
00:18:16,862 --> 00:18:20,833
Our posture changes based on
where our energy level is at.

403
00:18:20,833 --> 00:18:22,234
So we get used 
to really connecting

404
00:18:22,234 --> 00:18:25,110
to our natural energy levels

405
00:18:25,110 --> 00:18:28,007
you're gonna see your 
posture improve naturally

406
00:18:28,007 --> 00:18:32,144
and in a way that feels 
good that's not rigid or...

407
00:18:33,613 --> 00:18:36,816
Okay, so we can stay 
here opening the heart,

408
00:18:36,816 --> 00:18:39,285
maybe take a little power pose.

409
00:18:39,285 --> 00:18:41,854
Shout out to you, Amy.

410
00:18:41,854 --> 00:18:43,723
Maybe you just stay here

411
00:18:43,723 --> 00:18:46,025
or lengthen the 
tailbone down, find that lift.

412
00:18:46,025 --> 00:18:47,426
So we've been 
working from the root,

413
00:18:47,426 --> 00:18:49,428
lower belly, upper belly, 
now we're up to the heart.

414
00:18:49,428 --> 00:18:51,897
We find this lift, lift, lift.

415
00:18:51,897 --> 00:18:53,232
Press into the tops of the feet

416
00:18:53,232 --> 00:18:55,034
and then swim 
your fingertips around,

417
00:18:55,034 --> 00:18:57,103
fingers are gonna 
face up towards your head.

418
00:18:57,103 --> 00:18:59,939
See if you can place your
hands here on the waistline.

419
00:18:59,939 --> 00:19:04,744
Thumbs come to the sacrum area
and we loop the shoulders.

420
00:19:04,744 --> 00:19:06,946
Squeeze that pencil 
in your shoulder blades.

421
00:19:06,946 --> 00:19:08,280
Hug the elbows together.

422
00:19:08,280 --> 00:19:10,549
So I have really tight,
rounded in shoulders

423
00:19:10,549 --> 00:19:12,084
so I'm a great example.

424
00:19:12,084 --> 00:19:15,221
Just do your best 
to find the action.

425
00:19:15,221 --> 00:19:17,990
Focus on the 
sensation over the shape

426
00:19:17,990 --> 00:19:19,859
and then carve a 
line with your nose

427
00:19:19,859 --> 00:19:21,427
as if you're a little kitty cat

428
00:19:21,427 --> 00:19:23,866
pushing a ball of 
yarn forward, up, and back

429
00:19:23,866 --> 00:19:27,433
to look up to where maybe the
wall and the ceiling meet.

430
00:19:27,433 --> 00:19:30,179
So not all the way up 
but just out in front.

431
00:19:30,179 --> 00:19:31,570
Then press into 
the tops of the feet,

432
00:19:31,570 --> 00:19:32,838
keep lifting your heart.

433
00:19:32,838 --> 00:19:34,673
Then you might 
go a little further,

434
00:19:34,673 --> 00:19:37,376
continuing to draw 
that line further up

435
00:19:37,376 --> 00:19:40,413
but keeping that 
awareness in the neck.

436
00:19:40,413 --> 00:19:42,381
Then you might just stay 
here for a couple breaths

437
00:19:42,381 --> 00:19:43,983
and slowly release.

438
00:19:43,983 --> 00:19:45,618
To go further, stay connected,

439
00:19:45,618 --> 00:19:48,354
draw energy up from the pelvic
floor, take a deep breath in.

440
00:19:48,354 --> 00:19:51,223
Tap into that inner smile 
and then maybe you exhale,

441
00:19:51,223 --> 00:19:54,747
release one hand and 
then the other to the heels.

442
00:19:54,747 --> 00:19:57,229
Hips move forward, 
heart lifts up.

443
00:19:57,229 --> 00:19:58,330
(exhaling)

444
00:19:58,330 --> 00:20:00,066
Tailbone lengthens down.

445
00:20:00,066 --> 00:20:02,034
We press into 
the tops of the feet.

446
00:20:02,034 --> 00:20:05,404
Carve a line with the 
nose forward, up, and back.

447
00:20:05,404 --> 00:20:06,772
If you wanna release 
the head back you can

448
00:20:06,772 --> 00:20:10,176
but really we've been working
so hard on this beautiful line

449
00:20:10,176 --> 00:20:11,243
from the crown to the tail.

450
00:20:11,243 --> 00:20:14,893
It's okay to keep 
the neck nice and long.

451
00:20:14,893 --> 00:20:16,936
Nice and in control, 
wherever you are.

452
00:20:16,936 --> 00:20:19,018
Pressing into 
the tops of the feet.

453
00:20:19,018 --> 00:20:20,853
Lifting the chest.

454
00:20:20,853 --> 00:20:22,041
Now find that big, 


455
00:20:22,041 --> 00:20:25,791
buoyant breath
here as you inhale.

456
00:20:25,791 --> 00:20:28,027
And then use the 
exhale to slowly release.

457
00:20:28,027 --> 00:20:31,697
Bring the hands to 
the back, to the back,

458
00:20:31,697 --> 00:20:33,632
and then slowly 
press in your foundation.

459
00:20:33,632 --> 00:20:36,569
So feel your feet grounding
into the earth as you come up

460
00:20:36,569 --> 00:20:39,972
and then feel the 
effects of that experience.

461
00:20:39,972 --> 00:20:42,508
As you slowly 
curl the toes under,

462
00:20:42,508 --> 00:20:45,911
bring the hands to 
your lap and sit back.

463
00:20:47,880 --> 00:20:50,049
Close your eyes and observe.

464
00:20:50,049 --> 00:20:52,218
Keep your heart lifted.

465
00:20:52,218 --> 00:20:54,954
(deep breathing)

466
00:21:02,228 --> 00:21:03,629
Awesome, one more time.

467
00:21:03,629 --> 00:21:04,530
Press back up.

468
00:21:04,530 --> 00:21:06,298
Again, you can take 
any variation you like.

469
00:21:06,298 --> 00:21:08,200
Pressing into 
the tops of the feet.

470
00:21:08,200 --> 00:21:10,302
Draw energy up 
through the front body,

471
00:21:10,302 --> 00:21:12,238
grounding through the back body.

472
00:21:12,238 --> 00:21:14,440
Inhale, carve a 
line with your nose

473
00:21:14,440 --> 00:21:16,542
to look forward, up, and back.

474
00:21:16,542 --> 00:21:17,910
Open the chest.

475
00:21:17,910 --> 00:21:19,245
(exhaling)

476
00:21:19,245 --> 00:21:21,313
Relish in the process here.

477
00:21:21,313 --> 00:21:22,781
Hug the elbows in.

478
00:21:22,781 --> 00:21:25,284
Maybe release the 
hands to the heels

479
00:21:25,284 --> 00:21:27,686
and maybe save 
that for another day.

480
00:21:27,686 --> 00:21:29,348
(exhaling)

481
00:21:29,348 --> 00:21:32,625
Hips move forward, 
heart lifts up.

482
00:21:32,625 --> 00:21:34,527
Press into the tops of the feet.

483
00:21:34,527 --> 00:21:35,528
(exhaling)

484
00:21:35,528 --> 00:21:37,263
Long, beautiful neck.

485
00:21:38,164 --> 00:21:41,700
Tap into that inner 
smile, take a deep breath in.

486
00:21:41,700 --> 00:21:45,104
And then exhale with control, 
hands come to the back.

487
00:21:45,104 --> 00:21:46,839
We draw the navel in and up,

488
00:21:46,839 --> 00:21:48,607
find that support from within.

489
00:21:48,607 --> 00:21:49,441
Yes!

490
00:21:49,441 --> 00:21:52,278
And curl the toes under, 
rest your hands in your lap,

491
00:21:52,278 --> 00:21:55,347
and feel the 
effects of that process.

492
00:22:00,349 --> 00:22:04,309
♫ Feels good, yeah

493
00:22:04,309 --> 00:22:06,258
♫ Feels good

494
00:22:06,258 --> 00:22:08,060
Alright, let's release.

495
00:22:08,060 --> 00:22:09,528
We're gonna come 
to a Cobbler's Pose

496
00:22:09,528 --> 00:22:12,631
so cross the ankles behind ya.

497
00:22:12,631 --> 00:22:16,722
Bring the soles of the feet
together, knees nice and wide.

498
00:22:16,722 --> 00:22:19,238
Open your 
feetsies up like a book.

499
00:22:22,141 --> 00:22:24,577
(deep breathing)

500
00:22:24,577 --> 00:22:27,613
Then grab the ankles, 
sit up nice and tall.

501
00:22:27,613 --> 00:22:29,114
Inhale, lift your heart

502
00:22:29,114 --> 00:22:31,317
and exhale, round it forward.

503
00:22:31,317 --> 00:22:33,118
You can actually grab your toes.

504
00:22:33,118 --> 00:22:36,589
Try to draw your 
nose towards your toes.

505
00:22:36,589 --> 00:22:39,992
Nice and slow, feel a 
great stretch in the back.

506
00:22:39,992 --> 00:22:41,894
Elbows go left to right

507
00:22:42,928 --> 00:22:46,546
and we 
contemplate the sensation,

508
00:22:46,546 --> 00:22:50,336
what we feel 
when we take this time

509
00:22:50,336 --> 00:22:52,805
to work with our bodies.

510
00:22:52,805 --> 00:22:55,307
I'm trying change this 
idea of working on our bodies.

511
00:22:55,307 --> 00:22:56,976
I just, in the breaks,

512
00:22:56,976 --> 00:22:58,510
saying, "I need to 
work on my triceps."

513
00:22:58,510 --> 00:23:01,680
But can we change the 
language to work with,

514
00:23:01,680 --> 00:23:03,412
instead of work on?

515
00:23:03,412 --> 00:23:05,451
The great thing about 
yoga and the physical practices

516
00:23:05,451 --> 00:23:07,453
we're uncovering 
what's already awesome

517
00:23:07,453 --> 00:23:08,621
and there and amazing.

518
00:23:08,621 --> 00:23:10,456
We're not trying 
to actually transform

519
00:23:10,456 --> 00:23:12,758
into something that we're not.

520
00:23:12,758 --> 00:23:17,701
We're actually trying 
to get back to our amazing,

521
00:23:19,932 --> 00:23:25,015
true, already there, already
established, awesome self.

522
00:23:26,705 --> 00:23:28,107
Natural movement.

523
00:23:30,509 --> 00:23:33,145
Moving from a place 
of connect, of intuition,

524
00:23:33,145 --> 00:23:36,248
just like we did 
when we were babies.

525
00:23:39,218 --> 00:23:41,420
And then we'll roll up, 
tucking the chin.

526
00:23:41,420 --> 00:23:43,565
And it's okay to 
get swole and ripped

527
00:23:43,565 --> 00:23:45,931
and feel good in your body

528
00:23:45,931 --> 00:23:49,361
if that's what you want.

529
00:23:49,361 --> 00:23:50,526
Let's do it.

530
00:23:50,526 --> 00:23:52,164
Alright, we're gonna 
come to our backs.

531
00:23:52,164 --> 00:23:54,333
You can move your 
blanket to the side

532
00:23:54,333 --> 00:23:56,602
or you can lay it out long.

533
00:24:02,007 --> 00:24:04,843
And feel the 
earth underneath you.

534
00:24:05,811 --> 00:24:09,581
Take a couple of 
breaths to just let go here.

535
00:24:09,581 --> 00:24:12,318
(deep breathing)

536
00:24:18,123 --> 00:24:21,560
And then, if you'd like, you can
hug your knees into your chest.

537
00:24:21,560 --> 00:24:23,796
Can take a Happy Baby pose.

538
00:24:25,731 --> 00:24:28,034
You can take a twist.

539
00:24:31,003 --> 00:24:32,538
Or you can roll 
around like a bug

540
00:24:32,538 --> 00:24:34,907
moving with soft, easy breath.

541
00:24:34,907 --> 00:24:39,078
So leaving it up to you today,
giving you some options.

542
00:24:39,078 --> 00:24:40,412
(exhaling)

543
00:24:40,412 --> 00:24:42,748
Lengthening the 
tailbone towards the front edge

544
00:24:42,748 --> 00:24:44,383
if your Happy Baby.

545
00:24:44,383 --> 00:24:46,051
Breathing deep into the belly,

546
00:24:46,051 --> 00:24:49,588
lower belly if 
you're in a twist.

547
00:24:49,588 --> 00:24:52,324
(deep breathing)

548
00:24:56,261 --> 00:24:57,529
Then wherever you are

549
00:24:57,529 --> 00:25:00,232
you can catch up with 
me whenever you need to.

550
00:25:00,232 --> 00:25:04,236
We're gonna come to 
grab the knees with the palms

551
00:25:04,236 --> 00:25:05,771
and then really reach the knees

552
00:25:05,771 --> 00:25:07,806
towards the 
front edge of your mat.

553
00:25:07,806 --> 00:25:09,975
And feel that sacrum 
press into the earth.

554
00:25:09,975 --> 00:25:12,511
Just kind of neutralizing 
through the spine here.

555
00:25:12,511 --> 00:25:13,912
Relax your shoulders.

556
00:25:13,912 --> 00:25:16,248
And final heart opener 
as you lift your chest.

557
00:25:16,248 --> 00:25:17,583
Snuggle your shoulder blades.

558
00:25:17,583 --> 00:25:19,218
Breathe.

559
00:25:19,218 --> 00:25:21,954
(deep breathing)

560
00:25:23,689 --> 00:25:24,723
Fabuloso.

561
00:25:24,723 --> 00:25:27,726
From here you can let the
legs spill out for Shavasana

562
00:25:27,726 --> 00:25:30,229
or you can bring the 
hands to the backs of the thighs

563
00:25:30,229 --> 00:25:33,065
and rock all the way 
up to a meditation pose,

564
00:25:33,065 --> 00:25:35,768
massaging the 
spine and the back body.

565
00:25:35,768 --> 00:25:37,636
So, again, you're 
headed to Corpse Pose

566
00:25:37,636 --> 00:25:41,173
or you're 
coming up to Shavasana.

567
00:25:41,173 --> 00:25:44,576
Whatever your heart 
is telling you to do,

568
00:25:46,345 --> 00:25:47,928
listen.

569
00:25:49,548 --> 00:25:51,483
Thank you so much 
for sharing your time

570
00:25:51,483 --> 00:25:52,418
and your energy with me.

571
00:25:52,418 --> 00:25:54,586
I cannot wait 
to see you tomorrow

572
00:25:54,586 --> 00:25:57,022
but have a great rest 
of your day or evening

573
00:25:57,022 --> 00:25:58,390
and thank you again.

574
00:25:58,390 --> 00:26:01,893
From my heart to yours, namaste.

575
00:26:01,893 --> 00:26:04,930
(lively orchestral music)