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

It's day 28.

♫ You gotta have heart ♫

Groove is in the heart, 
unbreak my heart,

today is our heart practice.

Let's get started.

(lively orchestral music)

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

and I think today 
would be a great day

to have a little 
blankie if you have one,

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

but if you do go 
ahead and grab it

and then we'll 
sit on it to start.

And just take a 
second to get settled in

so pause the video if 
you need to grab your blanket

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

Give yourself a nice, 
wide base again today

and sit up nice 
and tall, Sukhasana.

You decide what 
feels good with the hands

and then on a big 
inhale find length

all the way up 
through the crown of the head.

And then today we 
send some love, some energy

to the heart space.

So lift up through your chest,

activate through 
the upper back body

and even if it's 
not a big physical move

see if you can start 
to occupy some space here.

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

(fingers snapping)

This stuff works.

If you start to 
connect to your heart space

and emotion comes up,

just like when we 
work with the hips

or any time in our practice,

I invite you to 
be kind to yourself,

be gentle, soften,

maybe allow for whatever 
is happening to happen.

And know that your 
practice has your back.

I'm here for you.

All the people in the 
comment section down below

are here for you 
if you need to share,

or share back, or connect.

But for now

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

within the four 
corners of the yoga mat

as we lift the heart 
space and deepen the breath.

And keep your heart lifted

as you drop your 
chin to your chest.

Activate the upper back body.

Again, try to maybe 
pinch an imaginary pencil

between your shoulder blades.

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

And then slowly rock your left
ear over your left shoulder

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

and then option today 
to bring your left hand

and just rest it 
gently on the head.

So you don't have to push,

you don't have to apply 
any extra added pressure

when in fact just soften

and allow your breath to 
flow here a little deeper

and more consciously.

With more consciousness.

And then slowly 
release the left hand,

draw your chin to your chest

and then take it 
to the other side.

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

Or, again, option 
to take that right hand

to the head and stretch it out.

(deep breathing)

And then gently release, 
chin through chest

and roll it up here.

Nice and long in the neck.

Fabulous.

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

so we have the heart

and then we have 
this center of the chest

where we kind of put 
this heart energy in.

So bring your hand to your heart

and then lift, 
lift, lift your chest,

or your heart space, 
up to your hand

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

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

and we're gonna 
lift the left hand up

and you can take a mudra here

of index finger and 
thumb coming together.

And then start to 
listen to your breath.

You might close your 
eyes here or soften your gaze.

(deep breathing)

And while today's physical
practice is delicious and yummy

and strengthening 
and lengthening

maybe you take a quiet 
moment here, just maybe

to whisper the 
mantra quietly to yourself.

I am open to love.

And if that doesn't 
resonate maybe it is

I am willing to 
open myself to love.

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

Then we're gonna 
breathe together, five breaths.

So breathe with me, here we go.

Inhale in through the nose.

(inhaling slowly)

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

(exhaling slowly)

Stick with me, 
inhale in through the nose.

(inhaling slowly)

And exhale.

(exhaling slowly)

Feel it out, big inhale.

(inhaling slowly)

Long exhale.

(exhaling slowly)

Inhale.

(inhaling slowly)

And exhale.

(exhaling slowly)

Feel it out, let this 
last breath affect you.

Feel it, inhale.

(inhaling slowly)

And this time as you exhale

bring your left hand 
on top of your right.

(exhaling slowly)

Beautiful (exhaling) nice work.

Take the hands forward

and then we'll send 
the fingertips down.

Really stretch 
through the forearms,

plug those 
shoulders in (inhaling)

And then flip it.

Keep this 
beautiful breath going.

Maybe you take a little 
stretch in the hands here.

(exhaling)

Alright, and then take 
it forward onto all fours.

You can use the 
blanket to pad the knees here.

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

You can start with the nice
structure of dropping the belly

and opening the 
heart as you inhale.

And then rounding the spine,

drawing the navel 
up as you exhale.

So start there 
with strong foundation

in the feet and the hands

and then begin to get a 
little creative (exhaling)

Maybe sending the 
hips side to side.

Maybe you take 
it to a Child's Pose

if the heart is a 
little heavy today.

Maybe you need to 
stretch through Cobra already.

Maybe you're ready 
for your Downward Dog.

So just find a couple

of moments here to listen,

really, really listen,

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

Move slow and mindful.

And with your breath

think of your movement being
fluid rather than choppy.

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

but take your time, 
there's no rush.

There's never any rush.

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

And then same thing 
in your Downward Dog,

see if today you can 
find a little fluidity.

Stretching out any tight areas

and using this opportunity 
to deepen the breath.

(deep breathing)

Great, then drop 
the left heel, inhale,

lift the right leg up high.

(clearing throat)

Excuse me, in the 
exhale come all the way up

to your nice low lunge.

Lower the back knee and inhale.

Sweep the arms all 
the way up and overhead.

So we take a big breath in here.

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

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

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

And then two 
more times like that.

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

lift the sternum 
and then release.

And one more time, inhale.

That's like a 
cascading of the wave.

Lifts and then it 
crashes and falls.

(exhaling)

Wonderful.

Pull the right hip 
crease back, Half Splits.

Notice how this has 
changed each time you practice

or not changed, you 
know those pesky hamstrings.

(deep breathing)

And then rolling through.

Inhale to come forward

and then exhale, 
plant the palms.

Curl the back toes under.

We'll step it 
back to a strong Plank.

Big breath in, 
think fluidity here.

As you exhale, 
slowly lower down.

And then inhale, Cobra.

Press into your foundation.

Pull the elbows back.

Send your heart center forward.

Keep the neck nice and long.

Use an exhale to release.

And two more times, inhale.

(deep breathing)

Exhale to release.

One more time, inhale.

(deep breathing)

and exhale to 
soften and release.

Press into the earth, 
come to Child's Pose.

Knees together, 
fingertips swim around.

We round the shoulders, 
round the spine,

draw your nose towards 
your knees and breathe here.

Feeling the skin 
of the back stretch.

(deep breathing)

Then slowly reaching 
the fingertips forward

we'll come back to 
Downward Facing Dog.

Lift the hips up high.

Tops of the shoulders 
rotate out away from the ears.

And we melt the heart towards
the back edge of the mat

but we also find that opposition

of hugging the lower ribs in.

That containment.

Then we'll slowly 
walk the feet to the center

and when you're ready 
inhale, lift the right leg up,

excuse me, left leg up high.

Exhale, knee to nose.

(exhaling)

Then step it up, nice low lunge.

(deep breathing)

Keep breathing.

When you're ready, find 
your foundation and inhale.

Sweep the arms all 
the way up and overhead.

Lift your chest, 
lift your sternum.

And then exhale, rain it down.

(exhaling)

Two more times.

Feel the root of this posture
in that back foot strong.

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

Lift your heart.

And exhale, 
release with control.

Here we go, one more time.

Inhale, sweep it up.

(inhaling)

And exhale to release.

Send the hips back, Half Splits.

Flex the left foot 
towards the sky.

Soft bend in that left knee.

Full breaths.

Soft, easy movement 
here so don't push or hold.

Try to keep an open 
mind and open heart here.

Find something new.

(exhaling)

Alright, roll it through.

Curl the back toes under.

Inhale, look forward.

Then exhale, plant the palms,
step it back, Plank.

Strong Plank.

Inhale in, press 
away from your yoga mat,

lift up through 
the upper back body

then exhale all the 
way down to the belly.

(exhaling)

Inhale, Cobra.

Press into your 
foundation, open your heart.

Exhale to release.

Curl the toes under, 
press up to Plank.

And Downward Facing Dog.

Awesome work.

(deep breathing)

Alrighty, walk 
the feet together.

Stick with me now.

We inhale, lift the 
right leg up high, strong.

Exhale, knee to nose.

Step it up.

This time keep 
the back knee lifted.

We're gonna hug the
inner thighs to the mid-line

and when you're ready, 
inhale, reach for the sky.

Nice high lunge.

Squeeze through the
mid-line for stability.

Bend that back knee.

You can always 
lower it to the ground,

to your blanket or to your mat.

And get your 
center underneath you

and we inhale, open our hearts.

Stay here for a couple breaths.

Breathe, let it move you.

Lift your heart.

You can start to work 
on a gentle backbend here

but don't push it.

Remember keep that 
length in the tailbone.

(deep breathing)

Breathing deep, you got this.

Create a 110 
full body experience

so reach through that back heel.

One more breath

and then exhale, hands to heart.

Twist.

Draw the navel 
inward and upward,

think up and 
over with your heart.

You're gonna bring the 
outer edge of the left arm

to the outer edge 
of the right thigh.

Back knee can come to the ground

if you need that 
stability, no prob.

As we inhale open the 
heart to the right. (inhaling)

Breathe deep here, careful
not to grip in the front toes.

Create length through the neck.

Reach your crown all 
the way towards the front,

reach your heel all 
the way towards the back.

Then inhale, lift up 
from your center just a bit

and then exhale, back 
to your nice low lunge.

Fabulous.

Plant the palms, step it back,
move straight to Down Dog

or you can take a vinyasa here.

Belly to Cobra or 
Chaturanga to Up Dog.

Or, again, skip it.

Go straight to your Down Dog.

(exhaling)

Inhale in through 
the nose (inhaling)

Exhale out through the mouth.

(exhaling)

Walk the feet to the mid-line

and big inhale lifts 
the left leg up high.

Exhale, knee to nose.

(exhaling)

Strong, step it up.

Keep the back 
knee lifted this time.

Loop the shoulders.

Inhale, open your heart forward.

Then when you're ready, 
find your foundation.

Connect to the earth, squeeze
inner thighs to the mid-line

and rise up, lift your heart.

Fingertips towards the 
sky whenever you're ready.

You can also keep the 
hands on the waistline always.

Lower that back 
knee if you need to.

Reaching up and we're here
for a couple breaths to play

(exhaling) within this posture.

Think about the heartbeat.

Think about that 
pulse as you breathe.

See if it can move you.

Come on now, give it a try.

(inhaling)

Life's too short.

(deep breathing)

Notice how this makes you feel.

Breathe deep.

Try to create a 110% 
full body experience.

(deep breathing)

Alright, take 
one more big breath.

Then exhale, hands to heart.

Keep your sternum 
lifting to your thumbs.

Can always lower that back knee.

Inhale to find length, 
draw everything in

and then exhale to twist 
outer edge of the right arm

to the outer edge 
of the left thigh.

We open the heart, 
open the chest.

Reach the right heel back, 
send the crown forward.

You're working 
to get your thumbs

in line with your heart center.

Just as a little guide.

Breathe here.
(inhaling)

Breathe into your belly.

Keep the heart lifted.

(deep breathing)

Awesome work, big breath.

Lift your center a little bit

and then exhale to 
release everything down.

Awesome, plant the palms.

Go through your 
vinyasa if you like

or meet us in 
extended Child's Pose.

(deep breathing)

Knees wide, big toes to touch.

Send the hips back, 
reach the fingertips forward

and lower the 
forehead to the mat.

(deep breathing)

And slowly press into your feet.

Come all the way 
back up to all fours.

So if you have a blanket

walk your knees 
underneath your hip points

and allow your toes to 
spill off the blanket here.

We're moving into Camel Pose

or we'll do a couple bus
stops as to be really mindful.

So everyone, bring your knees
underneath your hip points

and you can imagine you have
a block between your ankles

so don't let your 
ankles come in or splay out.

Bring them in alignment

with your joints, 
toes, ankles, knees.

And then walk your 
fingertips all the way up

and stack your 
head over your heart.

Your heart's over thy pelvis.

(laughing gently)

And then find 
this lift in the heart

and then this 
is really the goal,

is to have a heart opener

and that can take many forms.

It can also just be a sensation,

so you don't have 
to (mimics gagging)

come into the whole thing.

We're focusing on heart openers
so bring a couple fingers,

yogi's choice which fingers,

to your heart and 
lift up from there.

And then get organized in
your body, and in your brain,

find support to lift 
this part of your body.

(exhaling)

People always ask me, 
"I want my posture to improve."

If you want your posture to
improve do Yoga Revolution,

amazing, regular 
practice but it's about, also,

connecting the energy 
behind the shape, the posture.

It makes sense, right?

Our posture changes based on
where our energy level is at.

So we get used 
to really connecting

to our natural energy levels

you're gonna see your 
posture improve naturally

and in a way that feels 
good that's not rigid or...

Okay, so we can stay 
here opening the heart,

maybe take a little power pose.

Shout out to you, Amy.

Maybe you just stay here

or lengthen the 
tailbone down, find that lift.

So we've been 
working from the root,

lower belly, upper belly, 
now we're up to the heart.

We find this lift, lift, lift.

Press into the tops of the feet

and then swim 
your fingertips around,

fingers are gonna 
face up towards your head.

See if you can place your
hands here on the waistline.

Thumbs come to the sacrum area
and we loop the shoulders.

Squeeze that pencil 
in your shoulder blades.

Hug the elbows together.

So I have really tight,
rounded in shoulders

so I'm a great example.

Just do your best 
to find the action.

Focus on the 
sensation over the shape

and then carve a 
line with your nose

as if you're a little kitty cat

pushing a ball of 
yarn forward, up, and back

to look up to where maybe the
wall and the ceiling meet.

So not all the way up 
but just out in front.

Then press into 
the tops of the feet,

keep lifting your heart.

Then you might 
go a little further,

continuing to draw 
that line further up

but keeping that 
awareness in the neck.

Then you might just stay 
here for a couple breaths

and slowly release.

To go further, stay connected,

draw energy up from the pelvic
floor, take a deep breath in.

Tap into that inner smile 
and then maybe you exhale,

release one hand and 
then the other to the heels.

Hips move forward, 
heart lifts up.

(exhaling)

Tailbone lengthens down.

We press into 
the tops of the feet.

Carve a line with the 
nose forward, up, and back.

If you wanna release 
the head back you can

but really we've been working
so hard on this beautiful line

from the crown to the tail.

It's okay to keep 
the neck nice and long.

Nice and in control, 
wherever you are.

Pressing into 
the tops of the feet.

Lifting the chest.

Now find that big,

buoyant breath
here as you inhale.

And then use the 
exhale to slowly release.

Bring the hands to 
the back, to the back,

and then slowly 
press in your foundation.

So feel your feet grounding
into the earth as you come up

and then feel the 
effects of that experience.

As you slowly 
curl the toes under,

bring the hands to 
your lap and sit back.

Close your eyes and observe.

Keep your heart lifted.

(deep breathing)

Awesome, one more time.

Press back up.

Again, you can take 
any variation you like.

Pressing into 
the tops of the feet.

Draw energy up 
through the front body,

grounding through the back body.

Inhale, carve a 
line with your nose

to look forward, up, and back.

Open the chest.

(exhaling)

Relish in the process here.

Hug the elbows in.

Maybe release the 
hands to the heels

and maybe save 
that for another day.

(exhaling)

Hips move forward, 
heart lifts up.

Press into the tops of the feet.

(exhaling)

Long, beautiful neck.

Tap into that inner 
smile, take a deep breath in.

And then exhale with control, 
hands come to the back.

We draw the navel in and up,

find that support from within.

Yes!

And curl the toes under, 
rest your hands in your lap,

and feel the 
effects of that process.

♫ Feels good, yeah

♫ Feels good

Alright, let's release.

We're gonna come 
to a Cobbler's Pose

so cross the ankles behind ya.

Bring the soles of the feet
together, knees nice and wide.

Open your 
feetsies up like a book.

(deep breathing)

Then grab the ankles, 
sit up nice and tall.

Inhale, lift your heart

and exhale, round it forward.

You can actually grab your toes.

Try to draw your 
nose towards your toes.

Nice and slow, feel a 
great stretch in the back.

Elbows go left to right

and we 
contemplate the sensation,

what we feel 
when we take this time

to work with our bodies.

I'm trying change this 
idea of working on our bodies.

I just, in the breaks,

saying, "I need to 
work on my triceps."

But can we change the 
language to work with,

instead of work on?

The great thing about 
yoga and the physical practices

we're uncovering 
what's already awesome

and there and amazing.

We're not trying 
to actually transform

into something that we're not.

We're actually trying 
to get back to our amazing,

true, already there, already
established, awesome self.

Natural movement.

Moving from a place 
of connect, of intuition,

just like we did 
when we were babies.

And then we'll roll up, 
tucking the chin.

And it's okay to 
get swole and ripped

and feel good in your body

if that's what you want.

Let's do it.

Alright, we're gonna 
come to our backs.

You can move your 
blanket to the side

or you can lay it out long.

And feel the 
earth underneath you.

Take a couple of 
breaths to just let go here.

(deep breathing)

And then, if you'd like, you can
hug your knees into your chest.

Can take a Happy Baby pose.

You can take a twist.

Or you can roll 
around like a bug

moving with soft, easy breath.

So leaving it up to you today,
giving you some options.

(exhaling)

Lengthening the 
tailbone towards the front edge

if your Happy Baby.

Breathing deep into the belly,

lower belly if 
you're in a twist.

(deep breathing)

Then wherever you are

you can catch up with 
me whenever you need to.

We're gonna come to 
grab the knees with the palms

and then really reach the knees

towards the 
front edge of your mat.

And feel that sacrum 
press into the earth.

Just kind of neutralizing 
through the spine here.

Relax your shoulders.

And final heart opener 
as you lift your chest.

Snuggle your shoulder blades.

Breathe.

(deep breathing)

Fabuloso.

From here you can let the
legs spill out for Shavasana

or you can bring the 
hands to the backs of the thighs

and rock all the way 
up to a meditation pose,

massaging the 
spine and the back body.

So, again, you're 
headed to Corpse Pose

or you're 
coming up to Shavasana.

Whatever your heart 
is telling you to do,

listen.

Thank you so much 
for sharing your time

and your energy with me.

I cannot wait 
to see you tomorrow

but have a great rest 
of your day or evening

and thank you again.

From my heart to yours, namaste.

(lively orchestral music)