1 00:00:00,614 --> 00:00:02,703 - Hello my sweet friends and welcome to your 2 00:00:02,703 --> 00:00:04,404 31 Day Yoga Revolution. 3 00:00:04,404 --> 00:00:08,041 It's day 29, my lucky number, and today, 4 00:00:08,041 --> 00:00:09,376 (toenails tapping against floor) 5 00:00:09,376 --> 00:00:10,943 welcome Benji, 6 00:00:10,943 --> 00:00:12,946 we connect to our truth. 7 00:00:13,780 --> 00:00:15,415 Let's get started. 8 00:00:15,415 --> 00:00:18,185 (lively orchestral music) 9 00:00:23,947 --> 00:00:25,592 Alright, welcome. 10 00:00:25,592 --> 00:00:27,227 (toenails tapping against floor) 11 00:00:27,227 --> 00:00:28,929 And welcome. 12 00:00:28,929 --> 00:00:31,265 We're gonna start in a nice, comfortable seat. 13 00:00:31,265 --> 00:00:32,833 Sit up nice and tall. 14 00:00:32,833 --> 00:00:35,335 Find length through the spine. 15 00:00:37,137 --> 00:00:40,974 Today's practice is a short moving meditation. 16 00:00:42,042 --> 00:00:46,131 Well-earned and important. 17 00:00:47,848 --> 00:00:50,817 Today I ask you to deepen your breath 18 00:00:50,817 --> 00:00:54,636 and think of something that is true. 19 00:00:55,756 --> 00:00:57,925 What does that mean, Adriene? 20 00:00:57,925 --> 00:01:02,900 Well, close your eyes and just mediate on that. 21 00:01:03,897 --> 00:01:07,067 What is one thing that is true for me? 22 00:01:11,371 --> 00:01:12,873 And really, it can be anything. 23 00:01:12,873 --> 00:01:15,509 And then just notice where your thoughts went 24 00:01:15,509 --> 00:01:17,411 and what you landed on. 25 00:01:22,816 --> 00:01:25,385 That's it, that's the practice. 26 00:01:27,321 --> 00:01:29,022 See if you can think of something else 27 00:01:29,022 --> 00:01:30,958 that is true here, now, 28 00:01:32,159 --> 00:01:34,061 as you gently begin to deepen your breath 29 00:01:34,061 --> 00:01:37,798 and, again, find length up through the spine. 30 00:01:42,402 --> 00:01:43,537 Alright, so start to listen 31 00:01:43,537 --> 00:01:46,306 to the sound of your breath here. 32 00:01:50,610 --> 00:01:52,846 Just connecting to the power of our word 33 00:01:52,846 --> 00:01:54,848 and the power of thought here 34 00:01:54,848 --> 00:01:57,951 as we think about what is true. 35 00:01:57,951 --> 00:02:01,054 Often, we have thoughts about our bodies 36 00:02:01,054 --> 00:02:04,597 or about ourselves and others. 37 00:02:04,597 --> 00:02:08,479 (laughing) We'll start with the self. 38 00:02:08,479 --> 00:02:12,533 We have to be able to exercise the muscles 39 00:02:12,533 --> 00:02:15,936 that acknowledge whether it is true or not. 40 00:02:17,304 --> 00:02:20,140 So today's practice is soft and easy. 41 00:02:20,140 --> 00:02:22,011 We just take some time to 42 00:02:22,011 --> 00:02:24,411 connect to the power of our word. 43 00:02:24,411 --> 00:02:27,663 Remember the oh so powerful thought. 44 00:02:29,650 --> 00:02:30,951 I love the four agreements. 45 00:02:30,951 --> 00:02:34,454 I love that, be impeccable with your word. 46 00:02:35,589 --> 00:02:37,290 So when we move from a place of truth 47 00:02:37,290 --> 00:02:40,491 we're able to feel good 48 00:02:40,491 --> 00:02:42,129 but I also think this is where 49 00:02:42,129 --> 00:02:44,831 the do good in the world comes from. 50 00:02:44,831 --> 00:02:46,533 You know, being impeccable with your word 51 00:02:46,533 --> 00:02:51,292 and being honest about the way you feel. 52 00:02:51,292 --> 00:02:54,207 ♫ And the way you move through life ♫ 53 00:02:54,207 --> 00:02:55,242 Let's start to move. 54 00:02:55,242 --> 00:02:57,277 Left hand comes to the earth 55 00:02:57,277 --> 00:02:59,379 and we just reach the right fingertips up and over. 56 00:02:59,379 --> 00:03:01,448 Side body stretch. 57 00:03:01,448 --> 00:03:02,783 Soft and easy. 58 00:03:02,783 --> 00:03:04,017 Connect to your center. 59 00:03:04,017 --> 00:03:07,854 Lift your heart and take it to the other side. 60 00:03:09,089 --> 00:03:11,258 Inhale, come back to center. 61 00:03:11,258 --> 00:03:14,261 Stretch all the way up and overhead. 62 00:03:15,162 --> 00:03:18,474 Back to center and opposite side. 63 00:03:20,634 --> 00:03:21,902 Now come to center. 64 00:03:21,902 --> 00:03:24,271 Bring the hands to rest on the tops of the thighs, 65 00:03:24,271 --> 00:03:27,611 or the knees, or on your dog. 66 00:03:27,611 --> 00:03:30,577 And we're gonna start opening up through the throat area. 67 00:03:30,577 --> 00:03:34,333 So really kind of getting into this area of the body today 68 00:03:34,333 --> 00:03:37,984 as we consider what it means, what it looks like, 69 00:03:37,984 --> 00:03:42,571 what it feels like to speak our truth. 70 00:03:44,191 --> 00:03:46,026 Careful not to clench the back of the neck. 71 00:03:46,026 --> 00:03:47,761 We'll start by nodding the head 72 00:03:47,761 --> 00:03:49,663 and a great way to think about this 73 00:03:49,663 --> 00:03:53,834 is to draw a line with the nose rather than rocking out. 74 00:03:55,469 --> 00:03:59,573 Another time for that, we'll do that another day. 75 00:04:00,440 --> 00:04:03,276 So draw a line with the nose up and down. 76 00:04:03,276 --> 00:04:05,879 (exhaling) 77 00:04:05,879 --> 00:04:08,081 Opening up through the throat, of course, 78 00:04:08,081 --> 00:04:10,612 as you lift your chin. 79 00:04:12,986 --> 00:04:17,991 Then draw a line side to side, stretching sides neck. 80 00:04:17,991 --> 00:04:19,793 Activating the upper back body. 81 00:04:19,793 --> 00:04:23,230 Starting to find a nice conscious breath. 82 00:04:26,032 --> 00:04:27,834 Wonderful, then come back to center. 83 00:04:27,834 --> 00:04:31,304 Squeeze the shoulders up to the ears 84 00:04:31,304 --> 00:04:32,806 and then exhale, let it go. 85 00:04:32,806 --> 00:04:33,974 (exhaling) 86 00:04:33,974 --> 00:04:36,109 Squeeze the shoulders up to the ears. 87 00:04:36,109 --> 00:04:37,477 (inhaling) 88 00:04:37,477 --> 00:04:38,945 And exhale, let it go. 89 00:04:38,945 --> 00:04:39,780 (exhaling) 90 00:04:39,780 --> 00:04:42,015 One more time, squeeze and lift. 91 00:04:42,015 --> 00:04:43,517 (inhaling) 92 00:04:43,517 --> 00:04:45,919 And exhale out through the mouth. 93 00:04:45,919 --> 00:04:48,755 (exhaling loudly) 94 00:04:49,823 --> 00:04:50,724 Wonderful. 95 00:04:50,724 --> 00:04:52,692 Alright, take your left heel in, 96 00:04:52,692 --> 00:04:55,962 right foot comes in front of the left. 97 00:04:55,962 --> 00:04:57,831 We've been here before. 98 00:04:57,831 --> 00:04:59,432 Then I'll turn to the side here, 99 00:04:59,432 --> 00:05:02,235 I'm just gonna walk the fingertips out. 100 00:05:02,235 --> 00:05:03,069 'Sup? 101 00:05:04,037 --> 00:05:05,405 And we've been here before 102 00:05:05,405 --> 00:05:07,741 and you're gonna focus on soft, easy movement here 103 00:05:07,741 --> 00:05:09,576 so you can come onto the forearms 104 00:05:09,576 --> 00:05:12,445 but you might walk to one side and then the other, 105 00:05:12,445 --> 00:05:17,424 stretching out the lower back and the right hip. 106 00:05:17,694 --> 00:05:21,888 Start to listen to the sound of your breath even more. 107 00:05:23,857 --> 00:05:28,695 And so we take this idea of fluid, soft, natural movement 108 00:05:29,285 --> 00:05:32,833 and then we apply it to a soft practice today, 109 00:05:32,833 --> 00:05:34,234 a more cooling practice. 110 00:05:34,234 --> 00:05:36,069 As to where yesterday we have the fluidity 111 00:05:36,069 --> 00:05:41,000 but in a more fire practice, so we balance it out. 112 00:05:41,000 --> 00:05:44,511 After a couple of breaths here go ahead and unravel. 113 00:05:44,511 --> 00:05:46,146 Swim the fingertips around. 114 00:05:46,146 --> 00:05:48,848 Fingers are gonna face in towards your body 115 00:05:48,848 --> 00:05:51,017 and then lift up through the armpit chest 116 00:05:51,017 --> 00:05:53,587 and we start to find this connect up through the spine. 117 00:05:53,587 --> 00:05:55,322 So we find the length 118 00:05:57,023 --> 00:05:59,726 but also we're engaging from the pelvic floor. 119 00:05:59,726 --> 00:06:03,763 We have this lower body, lower belly connect. 120 00:06:03,763 --> 00:06:06,700 Upper abdominals, solar plexus connect. 121 00:06:06,700 --> 00:06:09,603 Heart lift and now we move through the throat area. 122 00:06:09,603 --> 00:06:10,837 So here we go. 123 00:06:10,837 --> 00:06:12,005 Loop the shoulders. 124 00:06:12,005 --> 00:06:15,636 Your palms can come to the earth, too, if they reach. 125 00:06:15,636 --> 00:06:19,179 Draw the chin to the chest, so nice and slow here, 126 00:06:19,179 --> 00:06:20,814 chin to chest. 127 00:06:20,814 --> 00:06:21,648 Yeah? 128 00:06:22,716 --> 00:06:25,852 And then draw your throat back. 129 00:06:25,852 --> 00:06:27,621 Heart's lifting. 130 00:06:27,621 --> 00:06:31,024 Draw your throat back even more, even more, even more. 131 00:06:31,024 --> 00:06:34,494 Then chin down and back even more. 132 00:06:34,494 --> 00:06:38,031 And then slowly draw a line with your nose to look up. 133 00:06:38,031 --> 00:06:39,833 Great, we're on the fingertips, or the hands, 134 00:06:39,833 --> 00:06:43,503 we can stay here or slowly lift the hips up. 135 00:06:44,337 --> 00:06:47,240 Lifting your chin towards the sky, nose towards the sky, 136 00:06:47,240 --> 00:06:49,509 pressing into your foundation, 137 00:06:49,509 --> 00:06:51,211 opening up through the throat. 138 00:06:51,211 --> 00:06:53,313 Take a deep breath in. 139 00:06:53,313 --> 00:06:55,815 Find length through the crown. 140 00:06:55,815 --> 00:06:58,218 ♫ Hip crease is forward ♫ 141 00:06:58,218 --> 00:07:01,421 And then slow, and with control, we release. 142 00:07:01,421 --> 00:07:04,758 Awesome, take Thriller arms as a counter 143 00:07:05,959 --> 00:07:07,327 and then exhale. 144 00:07:07,327 --> 00:07:10,096 Right heel comes in, same little ditty on the other side. 145 00:07:10,096 --> 00:07:13,900 Left heel snuggles up to the right leg. 146 00:07:13,900 --> 00:07:16,236 Alright, taking it forward. 147 00:07:16,236 --> 00:07:18,471 Opening up through the lower back, the hip. 148 00:07:18,471 --> 00:07:21,341 Find soft, easy movement that feels good. 149 00:07:21,341 --> 00:07:25,111 Of all places ya gotta lay right here, right? 150 00:07:26,746 --> 00:07:27,914 Oh, it's okay. 151 00:07:33,053 --> 00:07:35,288 (exhaling) 152 00:07:35,288 --> 00:07:36,923 Soft, easy movement. 153 00:07:43,797 --> 00:07:45,765 And then when you're ready, roll it up. 154 00:07:45,765 --> 00:07:47,567 Swim the fingertips behind. 155 00:07:47,567 --> 00:07:49,402 Fingers face in towards your bod. 156 00:07:49,402 --> 00:07:50,570 Loop the shoulders. 157 00:07:50,570 --> 00:07:54,638 Lift up, lower belly, navel, heart. 158 00:07:54,638 --> 00:07:59,012 Then we'll slowly draw the throat back, chin back. 159 00:07:59,012 --> 00:08:03,583 And then when you're ready, nose up and back. 160 00:08:03,583 --> 00:08:07,987 Stay here or inhale in, exhale, press into the palms 161 00:08:07,987 --> 00:08:10,156 and lift the hips forward. 162 00:08:11,358 --> 00:08:14,394 Press into your knuckles, press into your fingerprints. 163 00:08:14,394 --> 00:08:16,096 Lift up through the armpit chest. 164 00:08:16,096 --> 00:08:17,731 ♫ Open that throat ♫ 165 00:08:17,731 --> 00:08:21,034 What do you wanna say this year? 166 00:08:21,034 --> 00:08:22,535 What is your truth? 167 00:08:22,535 --> 00:08:24,070 What needs to be unleashed? 168 00:08:24,070 --> 00:08:27,207 What needs to be cultivated, nurtured, strengthened? 169 00:08:27,207 --> 00:08:28,875 Take a deep breath in 170 00:08:28,875 --> 00:08:31,511 and then exhale, slowly release. 171 00:08:31,511 --> 00:08:33,346 Awesome, come back. 172 00:08:33,346 --> 00:08:36,616 Beautiful Thriller arms to counter here 173 00:08:36,616 --> 00:08:41,221 and then give yourself a big hug, right arm on top. 174 00:08:41,221 --> 00:08:43,957 (deep breathing) 175 00:08:45,158 --> 00:08:46,659 And then release. 176 00:08:46,659 --> 00:08:48,495 Cross it over. 177 00:08:48,495 --> 00:08:51,765 (deep breathing) 178 00:08:51,765 --> 00:08:54,167 Alright, one Downward Dog today and it's 179 00:08:54,167 --> 00:08:57,470 ♫ Right here, right now ♫ 180 00:08:57,470 --> 00:08:59,472 Take your time getting there. 181 00:08:59,472 --> 00:09:02,208 (deep breathing) 182 00:09:08,882 --> 00:09:10,884 I love it when whatever shirt you're wearing for yoga 183 00:09:10,884 --> 00:09:13,119 becomes like a little private love cave 184 00:09:13,119 --> 00:09:15,288 when you come into Downward Dog. 185 00:09:15,288 --> 00:09:16,623 It's the little things. 186 00:09:16,623 --> 00:09:18,358 Take a couple breaths here. 187 00:09:18,358 --> 00:09:21,127 (deep breathing) 188 00:09:25,398 --> 00:09:27,934 And then slowly release. 189 00:09:27,934 --> 00:09:29,736 (exhaling) 190 00:09:29,736 --> 00:09:30,570 Nice work. 191 00:09:30,570 --> 00:09:33,907 Cross the ankles, send the legs forward. 192 00:09:33,907 --> 00:09:36,676 All the way out, Dandasana. 193 00:09:36,676 --> 00:09:38,578 (shuffling) 194 00:09:38,578 --> 00:09:40,720 Benji. 195 00:09:40,720 --> 00:09:42,415 Fingertips to the mat, or palms to the mat. 196 00:09:42,415 --> 00:09:43,483 Alright, here we go. 197 00:09:43,483 --> 00:09:44,617 This is our last posture for the day 198 00:09:44,617 --> 00:09:45,752 so sit up nice and tall. 199 00:09:45,752 --> 00:09:46,753 Amazing, right? 200 00:09:46,753 --> 00:09:49,689 You can always do more if you want or save it for tomorrow. 201 00:09:49,689 --> 00:09:51,391 Alright, send the legs out long. 202 00:09:51,391 --> 00:09:52,826 Dandasana, here we go. 203 00:09:52,826 --> 00:09:54,160 Deep breath in. 204 00:09:54,160 --> 00:09:55,662 (inhaling) 205 00:09:55,662 --> 00:09:56,729 Long breath out. 206 00:09:56,729 --> 00:09:57,797 (exhaling) 207 00:09:57,797 --> 00:10:01,401 Then inhale, reach the arms up, bend the knees. 208 00:10:01,401 --> 00:10:04,838 And then exhale, drape your body forward. 209 00:10:05,939 --> 00:10:07,507 Pashimottanasana. 210 00:10:07,507 --> 00:10:09,375 I encourage you to bend the knees here. 211 00:10:09,375 --> 00:10:12,212 You can work to straighten the legs if you like from here 212 00:10:12,212 --> 00:10:14,881 with the belly on the tops of the thighs. 213 00:10:14,881 --> 00:10:18,581 Then tug the shoulders back, find integrity in the neck 214 00:10:18,581 --> 00:10:21,020 and then you can play here for a couple breaths. 215 00:10:21,020 --> 00:10:22,122 Chillin' out. 216 00:10:23,590 --> 00:10:26,059 Drawing the chin to the chest. 217 00:10:26,059 --> 00:10:27,594 (inhaling) 218 00:10:27,594 --> 00:10:29,762 Finding length in the back of the neck. 219 00:10:29,762 --> 00:10:32,599 (deep breathing) 220 00:10:44,611 --> 00:10:46,546 Listen to the sound of your breath 221 00:10:46,546 --> 00:10:48,815 and let this practice of listening 222 00:10:48,815 --> 00:10:51,784 to the sound of your breath 223 00:10:51,784 --> 00:10:56,295 be a practice of listening to your voice, your truth. 224 00:10:57,290 --> 00:11:00,426 At the very least today's a nice rest day to chill, 225 00:11:00,426 --> 00:11:02,562 recalibrate, remember why you're here, 226 00:11:02,562 --> 00:11:05,365 why you set out on this journey. 227 00:11:05,365 --> 00:11:07,967 But if you're willing, listen to the sound of your voice. 228 00:11:07,967 --> 00:11:09,202 This is your breath. 229 00:11:09,202 --> 00:11:13,573 The thing that keeps you alive, your heart pumping. 230 00:11:13,573 --> 00:11:16,442 (deep breathing) 231 00:11:16,442 --> 00:11:17,610 Blood flowin'. 232 00:11:23,483 --> 00:11:25,218 Alright, couple more breaths here. 233 00:11:25,218 --> 00:11:27,053 If you wanna find some soft, easy movement 234 00:11:27,053 --> 00:11:29,455 swaying side to side you can. 235 00:11:29,455 --> 00:11:30,957 If you're working to straighten the legs out 236 00:11:30,957 --> 00:11:32,592 really firm down through the thigh bones 237 00:11:32,592 --> 00:11:35,028 but keep length in the spine. 238 00:11:39,332 --> 00:11:41,901 Swell, take a deep breath in. 239 00:11:41,901 --> 00:11:43,469 (inhaling) 240 00:11:43,469 --> 00:11:47,307 And use your exhale to tuck the chin into the chest. 241 00:11:47,307 --> 00:11:48,274 Slowly roll up. 242 00:11:48,274 --> 00:11:50,143 Press the hands into the earth. 243 00:11:50,143 --> 00:11:53,725 And throat back, chin back, 244 00:11:53,725 --> 00:11:56,683 and head back as your heart lifts. 245 00:11:56,683 --> 00:11:58,685 Nose up towards the sky. 246 00:11:59,652 --> 00:12:01,087 Inhale in. 247 00:12:01,087 --> 00:12:02,221 (inhaling) 248 00:12:02,221 --> 00:12:04,157 And exhale to release. 249 00:12:04,157 --> 00:12:05,959 Come back to Sukhasana 250 00:12:05,959 --> 00:12:09,529 or come onto your back for the Corpse Pose. 251 00:12:14,200 --> 00:12:16,402 And then we're gonna do three sighs 252 00:12:16,402 --> 00:12:17,637 so this is your chant. 253 00:12:17,637 --> 00:12:19,205 If you wanna chant om you can. 254 00:12:19,205 --> 00:12:21,441 If you wanna chant hallelujah you can. 255 00:12:21,441 --> 00:12:23,409 If you wanna chant praise Jah you can. 256 00:12:23,409 --> 00:12:26,379 If you wanna chant Benji for president you totally can 257 00:12:26,379 --> 00:12:29,382 but what we're looking for is the little vibration. 258 00:12:29,382 --> 00:12:30,550 Okay, okay. 259 00:12:30,550 --> 00:12:32,385 Or a lot of vibration. 260 00:12:33,386 --> 00:12:35,521 So we'll inhale in deeply. 261 00:12:35,521 --> 00:12:36,990 (inhaling) 262 00:12:36,990 --> 00:12:38,291 And exhale to release. 263 00:12:38,291 --> 00:12:39,325 (exhaling) 264 00:12:39,325 --> 00:12:41,127 We're gonna do this three times. 265 00:12:41,127 --> 00:12:42,228 Inhale in. 266 00:12:42,228 --> 00:12:43,429 (inhaling) 267 00:12:43,429 --> 00:12:45,999 And then exhale out with any sort of sound or chant. 268 00:12:45,999 --> 00:12:47,000 It can just be ah. 269 00:12:47,000 --> 00:12:50,303 (exhaling loudly) 270 00:12:50,303 --> 00:12:51,571 (chuckling) 271 00:12:51,571 --> 00:12:52,739 Two more times. 272 00:12:52,739 --> 00:12:54,607 Hear the sound, just trust me. 273 00:12:54,607 --> 00:12:56,376 Join the practice, it's a practice. 274 00:12:56,376 --> 00:12:57,277 Inhale. 275 00:12:57,277 --> 00:12:58,778 (inhaling) 276 00:12:58,778 --> 00:12:59,846 Surprise yourself. 277 00:12:59,846 --> 00:13:02,515 (exhaling loudly) 278 00:13:02,515 --> 00:13:03,683 Just see what comes out. 279 00:13:03,683 --> 00:13:05,051 Last chance, here we go. 280 00:13:05,051 --> 00:13:05,985 Deep breath in. 281 00:13:05,985 --> 00:13:07,854 Scare the person next to you in the other room 282 00:13:07,854 --> 00:13:08,955 if there's anyone. 283 00:13:08,955 --> 00:13:10,323 (inhaling) 284 00:13:10,323 --> 00:13:12,558 And exhale, let it go. 285 00:13:12,558 --> 00:13:15,395 (exhaling loudly) 286 00:13:17,196 --> 00:13:18,731 It's crazy, sometimes I do that 287 00:13:18,731 --> 00:13:19,966 and it just doesn't even sound like me 288 00:13:19,966 --> 00:13:23,536 and then I'm like, "Oh, well, that is you." 289 00:13:25,338 --> 00:13:27,040 Connecting to movement, breath, 290 00:13:27,040 --> 00:13:28,574 and sound here on this journey 291 00:13:28,574 --> 00:13:32,464 as a way of uncovering our truth. 292 00:13:35,114 --> 00:13:36,015 Amazing. 293 00:13:36,015 --> 00:13:37,950 Draw the palms together wherever you are. 294 00:13:37,950 --> 00:13:39,318 Deep breath in. 295 00:13:39,318 --> 00:13:42,088 (deep breathing) 296 00:13:42,088 --> 00:13:43,222 Long breath out. 297 00:13:43,222 --> 00:13:45,491 (exhaling) 298 00:13:47,827 --> 00:13:50,096 To my truth, to your truth. 299 00:13:51,297 --> 00:13:54,200 See you tomorrow, day 30. 300 00:13:54,200 --> 00:13:55,601 Namaste. 301 00:13:55,601 --> 00:13:59,105 (lively orchestral music)