- What's up my friends?

Welcome to Revolution,
your 31 days of yoga.

It's day five and 
I'm feeling alive,

and today's practice 
is all about rhythm

and cultivating 
a sense of listening

so you can really be
true to your own rhythm,

to the beat of your own drum.

(laughs)

All jokes aside, I feel like
this is really important,

because if you practice
cultivating a graceful rhythm

on your yoga mat, 
you're gonna be able to have

a graceful and more
connected, amazing rhythm

off your yoga mat.

So hop into something comfy
and let's get started.

(light music)

Alright my sweet friends,
let's begin in extended

Child's Pose today.

So if extended 
Child's Pose is not your jam,

then you can just 
start in cross-legged.

Otherwise, we'll bring the
knees as wide as the yoga mat

and start to walk 
the fingertips on out.

Now as you do this even here,
can you start to connect

to just this idea even, 
this sensibility

of what is my rhythm today?

And as you slowly bow
the forehead to the mat,

or if you're seated cross-legged

you can just draw 
your chin to your chest,

take a second to close
your eyes and go inward

and just feel it out.

What's my energy level?

What is occupying my thoughts?

And then together, 
and know that you are not alone,

we're gonna do this together
and with a ton of other people

across the globe, the planet.

We're gonna take 
a deep breath in.

And then hold the breath
at the top of the inhale.

Retain the breath here.

And then exhale, 
empty it all out.

(exhaling)

Two more times.

Big inhale.

Pause, retain the breath.

Hold it at the top.

And then exhale, 
empty it all out.

Let go of the day thus far.

Let it go.

And one more time, big inhale.

Pause, hold at the top, 
retain the breath,

relax the face, the shoulders.

Start to drop in for 
your practice today.

And exhale, let it go.

Empty it out, awesome.

Here we go.

Pressing into the 
tops of the feet,

I'm gonna slowly 
shift my heart space

over towards the 
left side of the mat,

and then begin to inhale
as I come forward.

Shine your heart forward.

Stretch, and then
exhale, rounding through.

So if you're a 
long time YWA homie,

you know that I often refer
to this as drunk Cat-Cow.

And the reason 
I originally said that

is I want people to think
of the spine dropping,

the belly dropping and the
spine curve of Cat and Cow

as they do this, and so
then the spine rounding

as you come back.

Let me articulate that better.

As you inhale, drop the belly.

And this is the Cow Pose here.

And then as you exhale, 
rounding through,

this is the Cat Pose.

So we're not just 
going in the circle,

but we're finding this loose
articulation in the spine,

and this is a 
situation or a scenario

where you really do have
to find your own cadence,

and your own soft rhythm.

Keeping up with the
synchronization of the breath

with the movement and 
the movement to the breath.

So reverse your circle
if you haven't already.

And then just keep exploring
your body in space here.

So we're gettin' a little
freaky, day five, feelin' alive.

So really try to 
notice what it feels like

to be alive today, 
roll around in the hips.

Maybe it's your shoulders that
are speaking to you today,

so allow your 
rhythm to come forward

and work out 
through the shoulders.

Just a bit of a freestyle here
as you move with your breath.

Starting with that 
Cat-Cow articulation

and then letting it veer
wherever feels good.

So, keep it soft and easy,

especially if this whole
relationship to yoga,

and even just body 
awareness is new,

you want to move soft and easy
so you don't hurt yourself

or confuse any parts.

And then we're gonna take
this same exploration,

and I just want to point
out that for a lot of people

it's gonna be different
or it's gonna be difficult

and different, 
because this is different

than just being told what to do.

I'm telling you to try to
find your rhythm today.

And so if you repeat 
this practice ever,

it'll be different every time.

And it's much easier
to be told what to do,

so just know that if you're
having a hard time with this,

♫ you are not alone.

♫ I am here with you

Wonder how many times I've
sang that on this channel?

So you're gonna 
use the same exploration

and hopefully 
you're still playing.

If not, get back in there.

Same exploration to make
your way to Down Dog,

so there's no rush.

You're the choreographer here.

And practice moving 
gracefully at a rhythm

that is really true to yourself,

and the more we practice
doing that on the mat,

the more we are able

and most capable of doing

that off the mat, 
moving gracefully,

being really true 
to our own rhythm.

When we practice doing that,
it's really most helpful

when we're trying to
create healthy habits.

So that's why diets
don't really work for me

or anything like that,
because they're restricting,

but this long and ongoing
practice of listening

to your own rhythm is,

at least in my opinion,

more fruitful, more beneficial.

Okay, so hopefully by now
we're all in Down Dog,

pedaling it out, finding a
cadence here with the breath,

maybe a little 
motion in the ocean.

(laughs)

So no need to 
be rigid here basically.

And then you're gonna
take this and walk it

all the way up.

Again, see if you can have
some fun and break your routine

of floating to the top
or slamming your legs

up to the front and center.

Just see if you can explore

rhythm, tempo, cadence, pace.

We'll meet in Forward Fold.

If you're still with me, 
awesome work.

Inhale, lots of love in.

And exhale, lots of
love out, forward fold.

Same thing here, you
might take the fingers

to one side of the mat 
and then the other.

And best you can, so we're
exploring the space here

with our body, but also
we're allowing the breath

to really take over.

To lead the rhythm.

(inhaling and exhaling)

♫ Rhythm is gonna get'cha

♫ Rhythm is gonna get'cha

♫ Rhythm is gonna get'cha

♫ Rhythm is

I can't stop, sorry.

♫ Tonight

Tuck the chin into the chest.

And let's roll it up.

And as you roll up, rather
than just hitting your mark,

not that any of 
you would do that,

try to connect the dots.

So as you rise up, allow one
thing to bleed into the next,

maybe taking one 
ear over one shoulder.

Maybe looping the shoulders.

Taking a moment to fix
your pants or shirt,

whatever you need.

Benji's not here, 
but perhaps for you,

it's pushing dogs away,
children.

Not that you would kick
your child or your dog,

but a friendly shove.

So find a little movement
that feels good here

and then we're gonna 
get freaky, it's day five.

Come on now.

We're gonna just find soft,
easy movement in the hips.

So you have the neck, 
the shoulders to play with,

the hips, and then the
knees, and then the feet.

And so now it's like you're
feelin' alive, day five,

finding your rhythm 
on the dance floor.

So if you're a very shy,
contained person,

I know this can be a lot,
so just start with your feet

if that's you and just work
with the feet and the ankles.

And for some personalities
and for some energy levels,

today it'll be full on you know,
Stella got her groove back.

So, just figure out what
it is for you today,

and then my biggest suggestion

is to not decide where it ends.

And so it's really 
a big metaphor, right,

the body is a big metaphor.

All the great yoga
teachers can kind of agree

that the body is a metaphor here

and so the theme 
rhythm is also a metaphor

for you to just cultivate a

listening, right, to your body,

and the more you're able
to do this here with me now

on day five, the more
likely you are to do this

in line at the grocery store,
have awareness or maybe

get out of the shower.

You do a little nude rhythm.

Hey, you will do it.

To be alive, this is what
it means to feel alive to me

is to really have this
listening and this awareness of,

oh what's my rhythm like today?

What's my natural 
cadence like today?

Okay, so enough of that.

Let's bring the feet
together, really together

and create one 
strong base point here.

Then loop the shoulders, 
and inhale,

find lift up through 
the front body.

Ground through the back body.

So lengthen the tailbone down,

and lift the hip points,
think about them shining

up towards the sky.

And then imagine you're
leaning against a wall here,

so tuck your chin into
your chest and find length

through the back of the neck.

And then slowly shift your
weight to your left foot

and we'll 
interlace the fingertips,

and soft and easy, 
catch your right knee,

squeeze and lift it up and in.

You can rotate the right ankle
one way and then the other.

And just notice if
you've lost that lift up

through the sternum, 
and notice if your shoulders

are creeping up 
towards your ears.

So counter that by drawing
the shoulder blades down

the back body, and lifting up

through that center plumb line.

Cool.

Inhale in, squeeze and lift.

And exhale to 
release and switch.

Shift your weight gently
over to the right foot.

Peel up through the left heel.

Then when you're ready,
we'll catch just below

the left knee, and again,
play with that energetic lift,

taking in yesterday's 
theme of Prana,

cultivating that energy
from the base of the spine,

finding that lift up 
through the chest,

finding any movement in that
left foot that feels good.

And then remember to honor
where you're at today,

so if you're balance is off,

cool, way to be human.

Way to be alive.

Way to not be a robot.

And one more big breath in.

And then release, whoa.

Alright, feet come
together, really together.

Inhale, reach for the sky.

Fingertips spread.

Big full body stretch.

And then exhale, Forward Fold.

Inhale lifts you up halfway,
moving with your breath.

And exhale, soften and bow.

Bend the knees, plant the palms,

step the right toes back
followed by the left,

and then you're gonna
move at your own pace.

So this is yogi's choice, you
can go belly to Cobra here

or Chaturanga to Up Dog,
but move at a rhythm

that feels good.

Mindful and with the breath,
big inhale to open your heart,

and then big exhale to make
your way to Downward Dog.

Maybe you consider moving
through water today,

just as a way of breaking
your normal patterns.

This is a great way to
shine a little light

in the dark places and
wake up muscles of the body

that we need to reach
our goals physically,

but that we often don't
get to when we just keep

working the same 
parts over and over.

So moving as one moving part.

One solid piece, hey-o!

(laughs) Okay, 
inhale, look forward,

and find your way all
the way up to the top.

Take your time.

Uttanasana, Forward Fold.

And then move with your breath.

Inhale to lift up halfway.

And then use your 
exhale to soften and bow.

Use your inhale to 
reach for the sky,

stand all the way 
up nice and tall.

Take up space.

And then exhale, hands to heart.

Bring the feet together
without looking down.

Beautiful.

Inhale, soft knees.

Reach for the sky.

Exhale, Forward Fold.

Your inhale lifts 
you up halfway.

And your exhale 
takes you back down.

Plant the palms.

Your inhale sends 
your toes back.

Your exhale takes 
you all the way down.

Belly to Cobra or 
Chaturanga to Up Dog.

Your inhale opens your heart.

And your exhale takes
you back, Downward Dog.

Big breath in.

Big breath out.

Bend your knees generously.

Belly comes to 
the tops of thighs.

Big breath in.

As you inhale, look forward,

and exhale, make your 
way to the top.

Move from a place of connect.

Beautiful, big inhale
lifts you up halfway.

Exhale to soften and bow.

Inhale, root to rise here.

Reach it up, breathe in.

And exhale, hands to heart.

Shift your weight 
to your left foot.

Inhale, lift the right knee up.

So we'll repeat what we did
before, squeezing and lifting.

You can stay here or this time,

we'll draw the 
left thumb to the sternum

just to give you a little
reminder to lift up

through the heart.

And we'll slide the right
hand down to the right ankle.

Keep that right knee
in towards the mid line

as you come to 
a nice quad stretch.

Flex the right foot.

Open up through the right chest,

and I'll open up so 
you can see here.

Open up through the 
right shoulder, right chest.

And maybe send 
your gaze all the way up.

Beautiful, stay here
working on nice stability.

Strong quad stretch, 
or you'll play a little bit

in Dancer by bringing 
your right hand

to the arch of your right foot, 
so the inner arch.

Keep that right 
knee squeezing in.

Lifting up through 
the front body,

and maybe you come forward.

So I'm coming 
to this posture today,

because this is a great one
where you have to kind of find

your own rhythm 
and your own cadence.

Otherwise, you go kaplat, 
and if you fall,

don't worry, we'll catch you.

Shake it off.

Keep soft bend 
in that standing leg

for protection of the knee, 
and you play,

kicking the foot into
the hand and reaching

the hand all the way towards
the back edge of your mat,

so your right arm is straight.

And you might play a
little here, breathing.

And then slowly, 
wherever you are,

bring it all the way 
back in and up.

Squeeze the right 
knee into the chest.

And then exhale, 
set it down with care.

(exhaling breath)

Inhale, reach for the sky.

Exhale, Forward Fold.

Big inhale lifts you up halfway.

Exhale to soften and bow.

Inhale, step or 
hop it back to plank.

Belly to Cobra or 
Chaturanga to Up Dog,

move with your breath.

Enjoy being in 
the driver's seat here.

We'll meet in 
Downward Facing Dog.

Take a nice, cleansing
breath in through the nose.

And sigh it out 
through the mouth.

Take it for a slow walk
up towards the front edge.

Make your way to the top.

And just changing 
it up every time,

and then bring the feet together
and inhale, halfway lift.

Find something new.

And then exhale, soften and bow.

Root to rise, big inhale,
reach for the sky.

And exhale, 
hands at the heart, Namaste.

Shift your weight 
to the right foot.

Slowly peel the left knee up
moving from a place of connect.

So we can work here,
we can even use a wall

or a chair to help 
us with our balance,

engaging the 
muscles of the glutes,

squeezing inner 
thighs to the midline.

Finding that lift up 
through the chest.

Stay here or right 
thumb to the sternum

just as a little reminder,

and we'll slide the 
left fingertips down

to the left ankle.

Keep the knee 
hugging into the midline,

so move nice and slow.

Soft bend in that standing leg.

Hold on to your focal point

and we come to 
the quad stretch here.

So, left shoulder blade
wraps around and draws down

and we lift up 
through the heart.

Fabulous little sequence
for runners here

by the way.

And actually, rhythm, 
this is kind of a great point

for runners, and you hear
runners speak to this all the

time too, so now playing in
Dancer if you like, bringing

the left hand to the
arch of the left foot.

But, a lot of runners will
talk about how they have to

basically establish their
form and their rhythm.

And then they 
just relax into that.

But without establishing
the form and the rhythm,

it's very difficult.

So remember day one, 
finding the ease,

the Sukha here as you draw
energy up from the pelvic floor,

but then soften through the
face and play here, Dancer Pose.

Breathing.

And then with control,
best you can, come back.

Squeeze the left knee in.

We'll catch up with 
all our homies here,

so even if you're standing,
lift that left knee,

inhale all together now.

And then exhale, place it
down with love and care.

Fabulous, inhale, 
reach for the sky.

And exhale, rain it down.

(exhaling breath)

Inhale, lift and lengthen.

Exhale to soften and bow.

Bend the knees, plant the palms.

Step the right toes back.

Step the left toes back.

Move through a vinyasa, 
optional here,

or you can also move straight
to Downward Facing Dog.

In Downward Dog, we'll take
another deep breath in,

and cleansing breath
out through the mouth.

Shake the head 
a little loose here.

Press away from your yoga mat,

so lift your hip creases
up towards the sky.

Deep breath in.

And exhale, slowly lower
to the knees, Child's Pose.

Awesome work.

Take your fingertips 
all the way down

towards your toes, and relax.

Soften through your jaw.

And now really listen to
the rhythm of your breath.

Man, if you were to take
anything away from today,

it's just this relationship
with the rhythm of your breath.

When you get worked up or
when somebody hurts you,

a woman accidentally
elbowed me the other day,

or I say accidentally, 
but who knows.

And it really got to me.

I just took a deep breath in.

Then focus on a nice,
slow, and even exhale out,

and then I continued 
on my merry way.

So please my friends, close
your eyes here, relax your jaw,

and do not cheat yourself
of this precious, precious

conversation with your breath.

Sweet, then press into
the tops of the toes.

And slowly come 
back to all fours.

So the way in which you move
in and out of things too

has everything to do with
how you're feeling that day,

the rhythm, so pay
attention as we come back

to Tabletop position.

And we'll inhale, 
send the right leg out.

Turn the right toes down.

And then exhale, 
draw that right knee

all the way up and in.

We come to a nice, 
low lunge again,

walk that left knee 
back if it feels good.

Loop the shoulders, inhale.

And then exhale, bring
the right hand around

to meet the left.

So today we're gonna open up
the right toes, let them spill

off the outer edge 
of your mat here.

And then loop the 
shoulders and inhale,

open your heart forward.

So a lot of people 
tend to collapse here,

so don't forget to allow,
in fact, come onto the top

of that back foot today,
and let's play with that

as a grounding point, 
as a rooting point.

So connect your left toes
to the crown of your head.

Alright, now here we go.

Stay strong in your foundation.

I'm gonna slowly walk the
hands off the left side

of the mat, 
so left arm and right arm

are straight but not locked,

and I'm gonna inhale in
here, and then exhale,

think Downward Facing Dog here.

Breathing deep.

If you want a more 
fiery practice today,

you can lift that back
knee all the way up.

So right hamstring is
parallel to the earth.

Front knee over front ankle.

Reach that left heel back.

If you lifted the back knee, 
take one more breath.

Then everyone, slowly release.

Bring the back 
knee to the ground.

Walk it back in and 
we're gonna turn,

left hand comes to the earth,
we're gonna turn to twist,

but take the right hand
all the way up and back.

See if you can grab the outer
edge of your right foot.

Big stretch here, 
breathing in deep.

Now, last but not least,
you're gonna bend,

maybe bend the elbow so that
you can loop the shoulder,

really wrap that right
shoulder around and down

and open up towards the sky.

Now kick your left foot
into your right hand

and inhale, find a big breath.

Then exhale with control,

so resist the 
slingshot effect here.

With control, release
everything back down.

Walk the right foot 
back to center.

Plant the palms.

Curl the back toes under,
Downward Facing Dog.

Just for one breath, 
you got this, big breath in.

Lift the hip creases.

Big breath out as you lower

the knees down, 
Tabletop position.

(exhaling breath)

Wonderful.

Left leg goes out, 
inhale, left toes down.

Exhale, draw it all 
the way up and in.

Nice, low lunge.

Take your time.

Walk the right knee 
back if it feels good,

and then again, allow
the news from down below

to travel all the way up,

maybe pressing into the
top of that back foot

for a nice root.

So find your breath here.

And then when you're ready,
left hand comes around

to meet the right, 
and we slowly,

being really mindful of
what's going on in the hip,

listen and send the
left toes to spill off.

Breathing deep here.

Opening up through 
the heart, the chest.

Then stay here.

You can also come to fists.

Or we'll walk the 
hands slowly, gently

all the way off the right edge, 
walking the palms out.

There's an option here to
curl the back toes under

and lift if you want
something a little more fiery.

Otherwise, keep that
back knee nice and low.

So keep the wrap of the
shoulder blades here my friends,

no matter what 
variation you're in.

And keep that 
awareness through the crown.

Inhale in deeply.

And then use your 
exhale to with control,

lower that back knee,
come all the way back.

Left foot stays where
it's at, right hand comes

to the earth, and we
inhale, open up towards

the left, twist.

Bend the right knee and
try to catch the outer edge

of your right foot.

So once you feel like you
have it, loop the shoulder

and find length as you
open up through the chest.

You can maybe come 
on to the outer edge

of that left foot 
here if you like too.

So stick with your rhythm.

Stick with your breath.

Stay present.

And then try to kick
your foot into your hand,

and then straighten the
arm, one more breath.

And then resist the slingshot
effect, it's hard here,

but nice and 
in control, release.

Walk the left 
foot back to center.

We come to a nice, low lunge.

Plant the palms.

Inhale, look forward.

Exhale, final Down Dog as
you send the hips up high,

step the left toes back, 
deep breath in.

And exhale, step all
the way up to your hands.

Take your time, however
you want to get there.

Maybe you practice a
little kick, a little hop.

We'll come all the way
down and through to a seat.

And all the way on to your back.

Really nice work everyone.

So, again it's not what
we do, but how we do it.

So even as you transition to
your back here, stay present.

And when you get there, 
get centered on your yoga mat.

And send the arms 
out to a Texas T.

So we're gonna play 
in a reclined twist.

So allow the shoulder blades
to really come underneath

your heart center, 
so this area of the body

where we place 
that heart energy,

and then plant 
the palms down firmly,

and then press up off the
toes to scoop the tailbone up.

In fact, for me it helps
to give it a little flip

just to really feel lower
back flush with the mat.

Now rather than floating
to one side and holding,

you're gonna play here.

Use your palms for stability.

Try to keep your shoulder
blades on the mat.

That's the tricky part.

Try to keep your shoulder
blades on the mat

at least for a couple go-rounds.

And you're just gonna
slowly go back and forth,

back and forth.

This is so great for the
digestive organ,

so great for your core muscles,
so great for the spine,

and then you 
just find a little rhythm.

Maybe the top leg extends.

I have to move my mic here.

Can't play, okay, 
here we go, mmmm.

And so you're 
exploring now here.

Once you feel like you
know what you're doing

or you can at 
least trust the flow,

close your eyes 
or soften your gaze.

You can allow the legs to
hover for more core work.

You can allow 
both legs to extend.

Please keep moving 
with your breath.

Can start to integrate the neck.

(exhaling and inhaling)

And then when you're satisfied,
bring it back to center.

And we'll take a 
happy variation (laughs)

of a Happy Baby, so reach
in towards the inner arches,

and again, 
I've said this before,

but you can just 
do one leg at a time

if that's better for you.

Reach your tailbone towards
the front edge of the mat.

Kick the soles of your
feet up towards the sky.

Ground down through the
shoulders and breathe in deep.

Let your hamstrings
get some sunshine here.

Spread your toes 
like a crazy person,

and then last but not
least, kick your feet

into your hands 
and gently with love,

tug your hands down 
into your feet.

Inhale, send awareness all the
way to your bum, your coccyx,

all the way down 
to that root chakra.

And then release everything.

(sighing breath)

Awesome work today, my friends.

Extend the legs out long.

Inhale, big full body stretch,

so sweep the fingertips
all the way up, up, up.

And then exhale, float 'em down.

And two more times, 
inhale, reach up.

And exhale, float it down.

(sighing breath)

And inhale, 
way to practice listening,

ruling, empowering yourself.

Exhale, float the hands down.

To be present

with what is goin' on today.

And so by really having
a solid relationship

with your inner world,
you're able to have more,

I won't say control, but more
grace, more malleability.

And maybe a more open mind when

rockin' out in the free world.

(laughs)

Take a deep breath in.

Mmmmm, and exhale, 
let everything go.

Rhythm.

Lots of great songs
with rhythm in it, so...

Not to distract you as you
go into your Shavasana,

but you know what, 
this is a journey,

this a fun thing.

Share with us your favorite
song that has rhythm in it.

I already did the 
Gloria Estefan one

so you can't do that one, 
that's cheating.

I want to thank you for showing
up here today, day five.

We're almost through one week.

It's going to become more

difficult to show 
up for yourself,

so I'm gonna show up and a
lot of other people will too,

and there's a place 
for you at the table,

so please tell your loved
ones, write it in your diary.

I'll see you tomorrow.

So tomorrow's day six,
so some of you might know

what that means.

(laughs)

It's tradition.

Bring the palms together.

From my heart to yours.

Namaste.

(exhales)

(light music)