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- What's up everyone?

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Welcome to 31 days 
of Yoga Revolution.

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I'm Adriene and it's day six!

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And the practice 
is awareness and abs.

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Six pack abs.

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Chka-chka-chka-chka
-chka-chka-chkhhhh.

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Let's get started.

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(upbeat music)

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Alright my friends, let's begin
in a nice, comfortable seat,

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cross-legged or maybe
you try kneeling today.

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Come into a seat, 
get down on your mat,

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start to tune in to 
the sound of your breath

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right away here as 
you sit up nice and tall.

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And we're diving in 
today, day six is always

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one of my favorite days.

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And as you sit up nice and tall,

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tuck the chin slightly in, 
perhaps imagine

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you're leaning up against 
a wall, so nice and long

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and tall in the spine.

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And then see if you 
can listen to the sound

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of your breath as you inhale.

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And see if you 
can hear your exhale.

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So before we move the body today

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and before we get 
ripped, just kidding,

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see if you can just drop 
in and listen to the sound

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of your breath, become 
more aware of your breath.

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And then as you 
invite more awareness in,

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just slowly 
begin to nod the head,

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but don't kick the 
head all the way back

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crunching in the neck.

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In fact, see if you can stay
leaning up against that wall,

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so it's kind of subtle 
here, perhaps imagining

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drawing lines up 
and down with the nose.

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So no head banging here.

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Do that on your own time, okay?

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This is our awareness practice.

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(laughs)

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And then shake the head no,
and then just keep it soft

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and easy, so again, 
we're not really trying

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to check off the 
yoga tasks, but rather,

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cultivate an awareness so 
that we're really listening

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and paying attention.

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So it's kind of easy, especially
in the yoga asana practice

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to just try to 
fit the structure.

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You see a picture or an 
image and you want to match

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that image, but we 
actually end up losing

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and missing out on 
all the yummy stuff

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that yoga has to offer.

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So today's all about 
honoring, cheerleading

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that awareness practice
and paying attention

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to what's really going on.

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Alright, bring the head 
back to center stillness.

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We're gonna sit 
up nice and tall.

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Take a deep breath in.

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And use the exhale to 
relax the shoulders down.

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Then inhale, send 
the fingertips forward.

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Spread the 
fingertips super wide,

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so lots of awareness 
in every fingertip.

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And then exhale, 
tug the shoulders back,

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plug the shoulders into 
socket and lift your heart.

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And we'll do that two 
more times just to play.

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Inhale, reach, 
spread the shoulder blades,

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your wings flare out here.

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And then exhale, 
plug the shoulders in.

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And then one more time, 
stretch and reach,

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and exhale, 
shoulder blades draw in

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and then maybe down 
the back body, awesome.

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Long, beautiful neck here.

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Inhale in, smile, or 
tap into that inner smile.

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Important when doing core work.

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And then exhale, send the
fingertips down, Thriller arms.

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So you can find soft, 
easy movement here.

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If it feels good, 
you can cross and get

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a little creative here.

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Feeling that stretch 
in the forearm while still

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maintaining that 
awareness in the shoulders

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and plugging 
them in and lifting up

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through the center channel.

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Alright, flip the script,

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if you need a little 
more you can take one hand

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to the opposite 
fingers for a stretch.

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Chuw, chuw, chuw.

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And for many, especially if
you're new to the practice,

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I just want to acknowledge 
that it's hard to sit up

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this straight for this long.

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So with practice it 
becomes second nature,

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but I want to acknowledge 
that if you're new

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to the practice, 
because I remember when

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I first began 
yoga asana practice,

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just even being 
able to sit up tall,

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even all through the beginning
of my teacher training,

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it was like, oh my gosh.

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But now, my muscle 
memory and my awareness

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is that I can kind of 
cultivate this lift with ease,

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so that's the goal anyway.

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Alright, so after you've 
done some work in the arms

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and the wrist and the hands, 
take the hands out,

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find this L-shape with the
index finger and thumb,

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and then maintain 
that as you again,

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keep the shoulders plugged in.

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And then we're just gonna
turn the right fingertips out

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to the right as if 
you're opening up a jar

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or turning a 
doorknob without clasping it.

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(laughs)

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Hey-o.

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Yeah, and then see 
if you can acknowledge,

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have awareness in the shoulder

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that this is moving as one part.

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So the top of the shoulder, 
the upper arm bone

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moves with that rotation of
open and close, open and close.

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And then try it 
with the other hand.

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If your arm's tired, 
you can release right hand.

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Try it with the 
left hand opening out.

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And you can even 
exaggerate it a little bit,

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so you can feel, and if
you're tight in the shoulders,

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I actually recommend 
really exaggerating it

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so you can go oh yeah.

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There's somethin' 
goin' on there.

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Of course, it'll be 
different for everyone.

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Alright, let's do 
both just for a little fun.

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(grunts)

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Cool dance moves, 
where'd you learn them?

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Yoga with Adriene.

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Okay.
(laughs)

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A true revolutionary.

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Okay, here we go, and hands
are probably getting tired,

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so let's take 
'em forward and apply

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this rotation to all fours.

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Deep breath in.

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Exhale all the way forward.

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Feel the blood rush down.

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Come to your tabletop position.

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Big cleansing breath 
here as you inhale.

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Exhale, press away 
from your yoga mat

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and pay attention to 
how you place your hands.

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Then remember that rotation here

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as you draw the upper 
arm bones out and away

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and lift up through the chest

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just like we did 
in seated position.

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Then don't forget about the feet.

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Press into the feet, 
here we go, Cat-Cow,

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so playing with that 
rotation of the shoulder,

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today it's gonna 
be really important.

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The bony part of the 
elbow is pointing back.

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Rooted through the 
index finger and thumb,

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let's stretch the belly.

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Inhale, tailbone up, heart open.

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Maybe you gaze up 
towards your third eye.

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And then exhale, 
rounding through.

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Start at the tailbone 
and really find articulation

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up through the spine.
Don't blow through this.

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Inhale, drop the belly.

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Shine your heart forward.

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Feel the muscles of 
the belly stretch here.

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Start to have more awareness
of sensation in the belly.

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And then exhale, press 
into the tops of the feet,

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rounding through 
the spine, Cat Pose.

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Inhale, drop the belly, keep
going here with your breath.

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Press into your hands.

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And exhale, 
rounding through, Cat Pose.

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Really get a good stretch here.

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Lots of awareness 
in the back body,

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in the muscles of the back body.

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Let's do one more.

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Are you breathing?

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Are you moving with your breath?

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Exhale, rounding through.

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Fabulous, come back to 
tabletop, nice, neutral spine.

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And then nice and 
easy, drop the elbows

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where the hands 
are and walk the knees

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back for Puppy Posture.

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This is a great stretch.

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This is a great place to 
come to if you need a break

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during today's practice.

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Opening the shoulders.

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Forehead comes to the mat,

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and you can find soft, 
easy movement here

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or let the body be still and
let the power of the breath

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move you, yogi's choice.

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Mm, highly recommend 
wiping your mat down

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with some lavender 
before your practice, or after.

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I'm smelling mine 
now and it's a big plus.

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A-plus.

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A plus.

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Okay.
(laughs)

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So, tops of the 
shoulders roll out.

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Keep that rotation 
here as you hug the navel

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up to the spine and slowly
slide through, slide into home.

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Sphinx Pose, press 
into the tops of the feet.

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Press into the pubic bone.

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Don't let the 
shoulders collapse here,

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but keep that rotation and
that awareness in the hands.

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As you inhale, open the chest.

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Now a little grace note here.

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Engage the upper abdominals.

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Hug the lower ribs in.

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(exhaling breath)

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And maybe tuck 
the chin, find length

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in the back of the neck.

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Breathe deep here.

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I mean this with the 
most love and kindness

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and friendship, but 
what are you waiting for?

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If you're not breathing, breathe 
deep, take your vitamins.

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Make the most of 
this time for yourself.

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Alright, one more 
breath here in Sphinx Pose.

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And then curl the toes under.

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Inhale, smile.

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Exhale, light it up!

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♫ Dun nun nun dun nun nuh

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♫ Forearm plank

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Alright, rock front, rock back.

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Lift the knees, lift the hips.

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And broaden through 
the upper back body.

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Hug the lower ribs in.

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Reach the crown of the 
head towards the front.

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Reach the heels 
towards the back,

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and we breathe here 
for five, breathe deep.

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Four, press into the hands.

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Three.

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Two, long, beautiful neck.

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And one.

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With control, 
don't collapse here,

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we're gonna 
slowly lower the knee

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and send it back 
to Puppy Posture.

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Inhale in.

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Exhale, sigh it out.

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Awesome work.

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Lift the elbows one at a time.

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Root down through your 
index finger and thumb,

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and slowly peel it up, 
Downward Facing Dog.

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Alright, let's stretch 
out the legs here.

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Play with that 
rotation of the shoulder,

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rooting down through 
the index finger and thumb.

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Give the feet some love here.

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Start to really drop 
into this time for yourself.

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Who said a workout 
couldn't be mindful

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and full of awareness?

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Should serve your 
mind and your body.

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And if you're open to it, 
your spirit, dang it, your soul,

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because you're worth it.

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Okay, one more breath here.

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Fabulous, then walk the 
feet together and inhale,

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lift the right leg up high.

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Exhale, knee to nose, 
rounding through,

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think Cat in the upper body.

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Inhale, lift it up, 
three-legged dog.

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Exhale, rounding through, 
right knee to right tricep.

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Inhale, lift it up.

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Exhale, cross it over, 
right knee to left tricep.

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Last one, you got this.

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Inhale, lift it up, 
three-legged dog.

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00:10:43,076 --> 00:10:45,845
And exhale, all the 
way up and into your lunge.

253
00:10:45,845 --> 00:10:48,248
Lower the back knee if 
you need to catch your breath.

254
00:10:48,248 --> 00:10:51,684
Loop the shoulders, and we're
gonna come all the way up.

255
00:10:51,684 --> 00:10:54,354
Inhale, reach the 
fingertips up towards the sky

256
00:10:54,354 --> 00:10:56,589
or hands can always 
go on the waistline.

257
00:10:56,589 --> 00:10:57,824
Feel the belly stretch.

258
00:10:57,824 --> 00:10:59,893
Maybe you start to 
grow a little backbend here,

259
00:10:59,893 --> 00:11:02,362
pressing into the 
top of that back foot.

260
00:11:02,362 --> 00:11:04,197
Big breath in.

261
00:11:04,197 --> 00:11:06,166
Exhale to release.

262
00:11:06,166 --> 00:11:07,600
Plant the palms.

263
00:11:07,600 --> 00:11:10,603
Keep that rotation 
of the shoulder here,

264
00:11:10,603 --> 00:11:13,406
and remember your 
two pickle jars opening.

265
00:11:13,406 --> 00:11:17,510
So you might even play with
maybe taking your index finger

266
00:11:17,510 --> 00:11:19,112
towards the front 
edge of the mat today

267
00:11:19,112 --> 00:11:21,414
instead of your 
middle finger just to play.

268
00:11:21,414 --> 00:11:24,450
Alright, step it back to plank.

269
00:11:24,450 --> 00:11:27,320
Strong plank here, so 
press away from your yoga mat.

270
00:11:27,320 --> 00:11:29,088
Notice if you're 
lowering in the hips here

271
00:11:29,088 --> 00:11:31,391
or if your shoulder 
blades are collapsing.

272
00:11:31,391 --> 00:11:32,926
Lift up.

273
00:11:32,926 --> 00:11:35,461
Bring your heart space up
between your shoulder blades.

274
00:11:35,461 --> 00:11:37,363
Bring the back 
body up towards the sky.

275
00:11:37,363 --> 00:11:39,766
We're here for 
five, breathe deep.

276
00:11:39,766 --> 00:11:40,600
Four.

277
00:11:41,701 --> 00:11:44,103
Three, press away 
from your yoga mat.

278
00:11:44,103 --> 00:11:45,138
Two.

279
00:11:45,138 --> 00:11:45,972
And one.

280
00:11:45,972 --> 00:11:48,741
Slowly lower down to 
the belly, this time Cobra.

281
00:11:48,741 --> 00:11:50,209
Big inhale lifts you up.

282
00:11:50,209 --> 00:11:52,545
Hug the elbows 
into the side body.

283
00:11:52,545 --> 00:11:54,380
And exhale to release.

284
00:11:55,381 --> 00:11:57,016
Curl the toes under.

285
00:11:57,016 --> 00:11:59,652
Inhale to plank or all fours.

286
00:11:59,652 --> 00:12:02,822
And exhale to 
Downward Facing Dog.

287
00:12:02,822 --> 00:12:04,026
Inhale in.

288
00:12:05,091 --> 00:12:08,661
Exhale, let it 
out though the mouth.

289
00:12:08,661 --> 00:12:10,330
Walk the feet together.

290
00:12:10,330 --> 00:12:12,432
And inhale, 
lift the left leg up high.

291
00:12:12,432 --> 00:12:14,300
Claw through your fingertips.

292
00:12:14,300 --> 00:12:15,802
Exhale, nice and slow here.

293
00:12:15,802 --> 00:12:18,404
Carve lines through 
space, knee to nose.

294
00:12:18,404 --> 00:12:20,440
Cat Pose in the back.

295
00:12:20,440 --> 00:12:22,377
Inhale, lift.

296
00:12:22,377 --> 00:12:24,010
Exhale, left 
knee to left tricep.

297
00:12:24,010 --> 00:12:27,059
Now upper body's in plank.

298
00:12:27,059 --> 00:12:30,083
Inhale, lift, three-legged dog.

299
00:12:30,083 --> 00:12:31,618
And exhale, cross it over.

300
00:12:31,618 --> 00:12:34,120
Left knee to right 
tricep, don't rush.

301
00:12:34,120 --> 00:12:37,223
Inhale, lift, 
spread the left toes.

302
00:12:37,223 --> 00:12:39,392
And exhale, step 
it up into your lunge.

303
00:12:39,392 --> 00:12:42,395
Feel free to 
lower that back knee.

304
00:12:42,395 --> 00:12:44,230
And catch your breath.

305
00:12:45,898 --> 00:12:49,302
Crescent lunge, 
whenever you're ready.

306
00:12:49,302 --> 00:12:50,903
Back knee lowered or lifted.

307
00:12:50,903 --> 00:12:53,973
Inhale, reach the 
fingertips up high.

308
00:12:56,476 --> 00:12:59,579
Maybe you create a 
backbend here, Anjaneyasana.

309
00:12:59,579 --> 00:13:00,947
Really rooting 
through that back foot

310
00:13:00,947 --> 00:13:03,816
if that's the 
route you're playing on,

311
00:13:03,816 --> 00:13:07,320
and then use a 
exhale to release.

312
00:13:07,320 --> 00:13:08,154
Plant the palms.

313
00:13:08,154 --> 00:13:11,557
Again, lots of awareness in
the shoulders and the hands.

314
00:13:11,557 --> 00:13:13,660
One moving part.

315
00:13:13,660 --> 00:13:17,196
And when you're ready, 
step it back to plank.

316
00:13:17,196 --> 00:13:19,499
Alright, this time 
we're here for 10 seconds,

317
00:13:19,499 --> 00:13:22,602
so really from the 
ground up press away,

318
00:13:22,602 --> 00:13:25,705
refine, get organized, tap
into that inner smile here.

319
00:13:25,705 --> 00:13:28,174
And here we are for 10.

320
00:13:28,174 --> 00:13:29,742
Breathe deep, nine.

321
00:13:31,077 --> 00:13:33,012
Eight, life is good.

322
00:13:33,012 --> 00:13:35,648
Seven, index finger 
and thumb rooting down.

323
00:13:35,648 --> 00:13:37,583
Six, breathe deep.

324
00:13:37,583 --> 00:13:39,786
Five, long, beautiful neck.

325
00:13:39,786 --> 00:13:42,188
Four, reach the heels back.

326
00:13:42,188 --> 00:13:44,557
Three, lift from 
the inner thighs.

327
00:13:44,557 --> 00:13:46,526
Two (laughs) and one.

328
00:13:46,526 --> 00:13:48,798
Slowly lower down all the way,

329
00:13:48,798 --> 00:13:51,798
Cobra lifts you up, inhale.

330
00:13:51,798 --> 00:13:53,966
Pull the elbows back.

331
00:13:53,966 --> 00:13:56,402
And exhale to 
release, Child's Pose.

332
00:13:56,402 --> 00:13:58,404
Press up to all fours.

333
00:13:58,404 --> 00:14:02,308
Knees together or 
wide, yogi's choice.

334
00:14:02,308 --> 00:14:03,576
We take a rest.

335
00:14:06,779 --> 00:14:09,349
Close your eyes here, my friend.

336
00:14:10,717 --> 00:14:13,601
Observe your breath.

337
00:14:28,101 --> 00:14:29,302
Beautiful.

338
00:14:29,302 --> 00:14:32,338
Slowly coming back to 
all fours, nice and slow,

339
00:14:32,338 --> 00:14:35,742
aware of every movement, 
every sensation.

340
00:14:37,143 --> 00:14:39,645
Keep paying attention.

341
00:14:39,645 --> 00:14:41,647
Downward Facing Dog 
is where we'll meet.

342
00:14:41,647 --> 00:14:42,815
Take your time.

343
00:14:42,815 --> 00:14:45,384
Lots of awareness in the hands.

344
00:14:47,520 --> 00:14:49,789
Alright, so hurdles.

345
00:14:49,789 --> 00:14:52,825
So, imagine there's a 
little hurdle or a big hurdle

346
00:14:52,825 --> 00:14:54,727
in the middle of your mat.

347
00:14:54,727 --> 00:14:56,529
Pull my drawers up.

348
00:14:56,529 --> 00:14:58,431
And then I'm gonna 
initiate this from the belly,

349
00:14:58,431 --> 00:15:01,033
from that core space, 
from my center.

350
00:15:01,033 --> 00:15:02,935
So from Downward Dog, 
hips are up high.

351
00:15:02,935 --> 00:15:06,773
I'm gonna draw the navel in
and up, Uddiyana Bandha even.

352
00:15:06,773 --> 00:15:08,975
Finding that lift, 
that engagement, that lock,

353
00:15:08,975 --> 00:15:11,944
and then continue 
that journey all the way up

354
00:15:11,944 --> 00:15:15,448
through the spine, finding
articulation in the upper back

355
00:15:15,448 --> 00:15:17,216
body, and then come to plank.

356
00:15:17,216 --> 00:15:19,118
Inhale in, rock forward.

357
00:15:19,118 --> 00:15:22,588
Exhale, reverse it, so 
finding that articulation

358
00:15:22,588 --> 00:15:24,023
all the way back.

359
00:15:25,158 --> 00:15:27,827
Heels drop down 
towards the ground.

360
00:15:27,827 --> 00:15:31,063
Keep it going, 
inhale, lift the heels.

361
00:15:31,063 --> 00:15:33,032
Draw the navel in and up.

362
00:15:33,032 --> 00:15:34,467
Claw into the earth.

363
00:15:34,467 --> 00:15:37,904
Rotation in the 
shoulders here, nice and strong.

364
00:15:37,904 --> 00:15:40,206
Plank pose, 
inhale, rock forward.

365
00:15:40,206 --> 00:15:42,708
And exhale, take your time.

366
00:15:42,708 --> 00:15:44,777
Claw into your fingertips.

367
00:15:44,777 --> 00:15:46,312
Full body strengthener here.

368
00:15:46,312 --> 00:15:47,647
We'll do two more.

369
00:15:47,647 --> 00:15:48,481
Inhale.

370
00:15:54,954 --> 00:15:56,455
Do two more on your own,

371
00:15:56,455 --> 00:15:59,792
just listen to the 
sound of your breath.

372
00:16:05,264 --> 00:16:07,233
Don't give up, stick with it.

373
00:16:07,233 --> 00:16:08,835
You got this.

374
00:16:08,835 --> 00:16:13,005
And after your last one, 
slowly come onto all fours

375
00:16:13,973 --> 00:16:15,041
and thread the needle.

376
00:16:15,041 --> 00:16:16,342
Inhale, look forward.

377
00:16:16,342 --> 00:16:18,744
Exhale, right fingertips 
come in and underneath

378
00:16:18,744 --> 00:16:20,713
the bridge of the left arm.

379
00:16:20,713 --> 00:16:23,683
Take a rest here, breathe 
into your upper back body.

380
00:16:23,683 --> 00:16:26,018
You can choose any 
variation with your top hand.

381
00:16:26,018 --> 00:16:27,320
I'm gonna bend the elbow.

382
00:16:27,320 --> 00:16:30,990
Just allow the blood to flow
to my wrist in a new way.

383
00:16:30,990 --> 00:16:35,511
It feels like

384
00:16:35,511 --> 00:16:38,161
a wash of fresh blood 
(laughs) to my fingers.

385
00:16:39,098 --> 00:16:40,322
Whoa, okay.

386
00:16:44,737 --> 00:16:46,305
Slowly release, come out,

387
00:16:46,305 --> 00:16:48,541
and we'll take it 
to the other side.

388
00:16:48,541 --> 00:16:50,610
Left arm comes underneath 
the bridge of the right arm

389
00:16:50,610 --> 00:16:52,411
and then again, 
find what feels good

390
00:16:52,411 --> 00:16:53,913
with that top arm.

391
00:16:59,986 --> 00:17:05,059
Awareness through the 
feet, the hips, the pelvis.

392
00:17:07,226 --> 00:17:09,962
One moving part, 
inhale, rise up.

393
00:17:11,396 --> 00:17:13,833
Alright, last thing, and 
then we'll flip our burgers

394
00:17:13,833 --> 00:17:15,434
and come onto our backs.

395
00:17:15,434 --> 00:17:17,069
So, here we go.

396
00:17:17,069 --> 00:17:20,402
Side arm plank or Vashistasana.

397
00:17:20,402 --> 00:17:22,808
So, consider all this beautiful
work you've been doing

398
00:17:22,808 --> 00:17:25,645
from the crown to the tail, 
the line of the spine,

399
00:17:25,645 --> 00:17:27,946
the danda, and 
we'll plant the right hand

400
00:17:27,946 --> 00:17:29,715
to the center line.

401
00:17:29,715 --> 00:17:31,851
Find the 
rotation of the shoulder,

402
00:17:31,851 --> 00:17:34,487
so start from all fours 
so you can really work

403
00:17:34,487 --> 00:17:36,088
from the ground up here.

404
00:17:36,088 --> 00:17:37,423
Root index finger and thumb.

405
00:17:37,423 --> 00:17:40,192
Find that upper 
arm bone rotation,

406
00:17:40,192 --> 00:17:44,597
and then you can actually
even stay on your knees here,

407
00:17:44,597 --> 00:17:46,832
and bring the 
left foot to the ground

408
00:17:46,832 --> 00:17:49,068
and stay on your knee and 
just work on this rotation,

409
00:17:49,068 --> 00:17:51,237
maybe opening up, hugging in.

410
00:17:51,237 --> 00:17:53,072
Or maybe you keep the 
left foot on the ground

411
00:17:53,072 --> 00:17:55,041
and bring the outer edge of
the right foot to the earth

412
00:17:55,041 --> 00:17:57,476
and lift the hips up.

413
00:17:57,476 --> 00:18:00,279
Or maybe you stack the 
feet and start to open up

414
00:18:00,279 --> 00:18:02,081
towards the sky.

415
00:18:02,081 --> 00:18:05,751
You can keep your gaze 
down or take it up or out.

416
00:18:05,751 --> 00:18:07,687
Everyone work on the 
rotation of that shoulder

417
00:18:07,687 --> 00:18:10,523
for stability, and then 
breathe into your belly.

418
00:18:10,523 --> 00:18:13,261
Strong in your core.

419
00:18:13,261 --> 00:18:15,328
You can take any 
variation here that you like.

420
00:18:15,328 --> 00:18:18,931
You can also grow 
variations the more you

421
00:18:18,931 --> 00:18:20,599
return to this practice.

422
00:18:20,599 --> 00:18:22,668
We'll take three more 
breaths here, you got this,

423
00:18:22,668 --> 00:18:26,606
stay focused, calm in 
the face, find that ease.

424
00:18:28,307 --> 00:18:30,443
And then we'll slowly 
release and head straight

425
00:18:30,443 --> 00:18:33,012
to the other side, you got this.

426
00:18:33,012 --> 00:18:34,914
Left hand comes down.

427
00:18:34,914 --> 00:18:37,016
Find a variation, play here.

428
00:18:37,016 --> 00:18:40,720
You're not stuck either, 
so you can start here maybe,

429
00:18:40,720 --> 00:18:44,724
or maybe take the arm up 
and overhead, Vashistasana.

430
00:18:44,724 --> 00:18:48,461
But, making sure you're strong
and stable in that shoulder,

431
00:18:48,461 --> 00:18:51,030
stacking it over the elbow, 
elbow over the wrist,

432
00:18:51,030 --> 00:18:54,634
pressing into that 
index finger and thumb.

433
00:18:54,634 --> 00:18:57,036
Activate the upper abs.

434
00:18:57,036 --> 00:18:59,238
Lengthen the 
tailbone towards the heels.

435
00:18:59,238 --> 00:19:00,806
Take any variation 
that feels good.

436
00:19:00,806 --> 00:19:03,709
Everyone lift your 
hips up towards the sky.

437
00:19:03,709 --> 00:19:06,579
Take one more deep 
breath in here, you got this.

438
00:19:06,579 --> 00:19:08,614
And then exhale to release.

439
00:19:08,614 --> 00:19:11,417
Awesome, knees as 
wide as the yoga mat.

440
00:19:11,417 --> 00:19:14,387
Namaste shark fin here 
to find a little relief

441
00:19:14,387 --> 00:19:17,423
in the wrists, so palms come
together, you walk the elbows

442
00:19:17,423 --> 00:19:19,025
towards the 
front edge of the mat,

443
00:19:19,025 --> 00:19:23,195
and then you send the hips
back, head down, heart melts.

444
00:19:25,264 --> 00:19:27,933
So for more of a 
stretch in the triceps,

445
00:19:27,933 --> 00:19:30,102
you can walk the elbows forward.

446
00:19:30,102 --> 00:19:32,038
Of course this is gonna 
be different for everybody.

447
00:19:32,038 --> 00:19:35,674
If this does not feel good to
you, maybe just sit up tall,

448
00:19:35,674 --> 00:19:39,011
come to cross-legged, 
catch your breath.

449
00:19:53,192 --> 00:19:56,128
And then slowly, we'll release,

450
00:19:56,128 --> 00:19:59,231
and come all the 
way to our backs.

451
00:19:59,231 --> 00:20:00,900
Great work everyone.

452
00:20:07,139 --> 00:20:09,442
So right away, as 
you come onto your back,

453
00:20:09,442 --> 00:20:12,578
send awareness to 
the lower back body.

454
00:20:12,578 --> 00:20:15,347
So, especially in my culture,

455
00:20:15,347 --> 00:20:20,298
but I think in many cultures,
this energy around the belly,

456
00:20:21,587 --> 00:20:26,240
the tummy, the abdominals is,

457
00:20:26,240 --> 00:20:27,660
well you don't need me

458
00:20:27,660 --> 00:20:30,696
to tell you, it's out of whack.

459
00:20:30,696 --> 00:20:32,965
There are children on this
show now, watching this show,

460
00:20:32,965 --> 00:20:37,636
so I have to keep my 
mouth clean, damn it, no.

461
00:20:37,636 --> 00:20:40,595
And so,

462
00:20:40,595 --> 00:20:42,775
the focus today 
is on awareness,

463
00:20:42,775 --> 00:20:45,478
so it's not just about 
anatomical awareness,

464
00:20:45,478 --> 00:20:48,080
it's about the awareness 
and the relationship

465
00:20:48,080 --> 00:20:49,749
we have with our bellies.

466
00:20:49,749 --> 00:20:52,818
And so, whatever 
that means to you,

467
00:20:52,818 --> 00:20:54,053
just kind of think about that.

468
00:20:54,053 --> 00:20:55,988
I think that this'll 
come up off the mat

469
00:20:55,988 --> 00:20:57,890
and if you aren't already 
subscribed to the emails

470
00:20:57,890 --> 00:21:02,940
that come with every 
day of Revolution Yoga,

471
00:21:02,940 --> 00:21:04,063
then you should subscribe,

472
00:21:04,063 --> 00:21:07,366
because this day 
six email is important.

473
00:21:08,234 --> 00:21:09,668
So go ahead and bring 
your hands to your belly,

474
00:21:09,668 --> 00:21:12,171
how 'bout that, and just start
to breathe into your hands

475
00:21:12,171 --> 00:21:16,568
and a lot of you 
have heard me

476
00:21:16,568 --> 00:21:18,978
mention my friend Kim,

477
00:21:18,978 --> 00:21:22,815
who just once, 
more than once told me,

478
00:21:22,815 --> 00:21:26,051
"You gotta listen to 
your guts and trust that."

479
00:21:26,051 --> 00:21:28,120
And that's always 
really resonated with me

480
00:21:28,120 --> 00:21:29,955
and stuck with me, 
and when it comes to yoga,

481
00:21:29,955 --> 00:21:34,379
I like this idea of 
treating my guts kindly.

482
00:21:35,794 --> 00:21:37,463
Side note, if you 
aren't taking probiotics

483
00:21:37,463 --> 00:21:39,331
or tending to your gut 
health, you probably should

484
00:21:39,331 --> 00:21:43,402
get on the train, 'cause that
has changed my whole game.

485
00:21:43,402 --> 00:21:46,038
Anyway, we store 
a lot in the body

486
00:21:46,038 --> 00:21:47,740
and the way that we 
think about our bellies

487
00:21:47,740 --> 00:21:48,908
is often quite sad.

488
00:21:48,908 --> 00:21:51,911
We're always sucking in 
or tightening or hiding,

489
00:21:51,911 --> 00:21:54,483
and so, even though

490
00:21:54,483 --> 00:21:57,483
I make jokes about six pack abs

491
00:21:57,483 --> 00:21:59,318
and stuff like that, 
I want to be sure

492
00:21:59,318 --> 00:22:01,053
that we're also all 
taking responsibility

493
00:22:01,053 --> 00:22:05,157
for our own happiness 
and the way that we

494
00:22:05,157 --> 00:22:08,093
think about our bellies and
what we teach our children,

495
00:22:08,093 --> 00:22:11,030
and et cetera, et cetera, 
read the email.

496
00:22:11,030 --> 00:22:12,431
Alright, let's work out!

497
00:22:12,431 --> 00:22:13,465
(laughs)

498
00:22:13,465 --> 00:22:16,769
Tuck the chin into the chest,
lengthen the back of the neck.

499
00:22:16,769 --> 00:22:20,039
Kinda takes the edge off too,
because we're gonna work hard

500
00:22:20,039 --> 00:22:24,294
here, but it's 
an ongoing process.

501
00:22:24,294 --> 00:22:26,712
This is 31 of days of practice.

502
00:22:26,712 --> 00:22:28,948
Alright, scoop the 
tailbone up and send awareness

503
00:22:28,948 --> 00:22:30,683
to the lower back.

504
00:22:30,683 --> 00:22:33,085
Oh, that's what 
started me off on this tangent

505
00:22:33,085 --> 00:22:35,888
was it's great that 
we're thinking about building

506
00:22:35,888 --> 00:22:37,556
the core muscles, but why?

507
00:22:37,556 --> 00:22:41,160
So we want to be able to walk
and stand and run and dance,

508
00:22:41,160 --> 00:22:44,196
and carry our groceries 
and our neighbor's groceries,

509
00:22:44,196 --> 00:22:46,799
and so for that we 
need a healthy back, right,

510
00:22:46,799 --> 00:22:49,068
we need to have our own back.

511
00:22:49,068 --> 00:22:52,871
So that would be a 
good reason to build

512
00:22:52,871 --> 00:22:54,840
the muscles of your core.

513
00:22:54,840 --> 00:22:58,777
Alright, take your 
imaginary block, grab it,

514
00:22:58,777 --> 00:23:00,946
and put it between your legs.

515
00:23:00,946 --> 00:23:04,083
And then squeeze 
your imaginary block here.

516
00:23:04,083 --> 00:23:05,537
Yeah.
(laughs)

517
00:23:05,537 --> 00:23:06,819
We don't need any props.

518
00:23:06,819 --> 00:23:09,488
Okay, squeeze 
your imaginary block,

519
00:23:09,488 --> 00:23:10,956
and then leave it there, 
and then bring your hands

520
00:23:10,956 --> 00:23:14,206
back to your belly, 
and just see if you can

521
00:23:14,206 --> 00:23:15,194
press into your feet.

522
00:23:15,194 --> 00:23:18,230
Scoop the tailbone up and
squeeze your imaginary block

523
00:23:18,230 --> 00:23:23,014
without tightening 
your bum, your glutes, okay.

524
00:23:23,669 --> 00:23:27,306
So it's an awareness that's
a little bit hard to teach

525
00:23:27,306 --> 00:23:30,643
through video, not in 
the room, so just play.

526
00:23:30,643 --> 00:23:33,112
Imaginary block, 
scooping the tailbone up,

527
00:23:33,112 --> 00:23:34,713
basically you're 
finding some support

528
00:23:34,713 --> 00:23:39,151
and you feel your lower 
back flush with the mat.

529
00:23:39,151 --> 00:23:41,013
Fabuloso.

530
00:23:41,013 --> 00:23:44,290
Interlace the fingertips, 
bring them behind the head.

531
00:23:44,290 --> 00:23:46,325
Create a little neck 
hammock for yourself,

532
00:23:46,325 --> 00:23:48,093
elbows nice and wide.

533
00:23:49,128 --> 00:23:51,463
Then, keep the lower 
back stamped to the mat.

534
00:23:51,463 --> 00:23:54,066
Lift the heels and try to
imagine that you're squeezing

535
00:23:54,066 --> 00:23:57,369
your block up the whole 
way as you lift, oh yeah.

536
00:23:57,369 --> 00:23:58,837
So it's very different 
than just coming here

537
00:23:58,837 --> 00:24:01,240
and then slamming 
through your exercise,

538
00:24:01,240 --> 00:24:04,476
so moving with 
this insane awareness,

539
00:24:04,476 --> 00:24:06,912
or at least working on 
that, that's the practice.

540
00:24:06,912 --> 00:24:09,081
Navel draws down, 
squeeze your block,

541
00:24:09,081 --> 00:24:10,716
scoop the tailbone up, 
lift of the heels,

542
00:24:10,716 --> 00:24:13,385
and slowly, this 
is going back to one

543
00:24:13,385 --> 00:24:17,556
of our early practices, 
moving from a place of connect.

544
00:24:18,490 --> 00:24:20,059
Alright, inhale in.

545
00:24:21,060 --> 00:24:24,530
Exhale, lift your 
heart center, your chin,

546
00:24:24,530 --> 00:24:26,765
and your eyeballs 
up towards the sky,

547
00:24:26,765 --> 00:24:29,268
not towards your knees, 
up towards the sky.

548
00:24:29,268 --> 00:24:31,036
Beautiful, and 
just check this out.

549
00:24:31,036 --> 00:24:32,504
Notice if the 
elbows have come in.

550
00:24:32,504 --> 00:24:34,340
Maybe you're used 
to doing a crunch,

551
00:24:34,340 --> 00:24:35,607
and then scoop your tailbone up,

552
00:24:35,607 --> 00:24:38,977
squeeze your block together,
try to keep your shins parallel

553
00:24:38,977 --> 00:24:40,303
to the ceiling.
(laughs)

554
00:24:40,303 --> 00:24:41,680
Parallel to what?

555
00:24:41,680 --> 00:24:42,948
Alright, one more breath here.

556
00:24:42,948 --> 00:24:45,718
Just feel it 
all coming together.

557
00:24:47,086 --> 00:24:49,488
Tyin' the room together here.

558
00:24:50,356 --> 00:24:53,125
(laughing)

559
00:24:53,125 --> 00:24:56,282
Alright, and then inhale, lower.

560
00:24:57,463 --> 00:24:59,765
Big breath in, exhale, lift.

561
00:25:00,699 --> 00:25:02,668
Inhale, lower.

562
00:25:02,668 --> 00:25:03,502
Exhale, lift.

563
00:25:03,502 --> 00:25:05,270
And each time you're 
trying to recreate that

564
00:25:05,270 --> 00:25:07,172
tying the room together.

565
00:25:07,172 --> 00:25:08,540
Inhale, lower.

566
00:25:08,540 --> 00:25:11,777
Exhale, draw the navel down, 
lift the tailbone up.

567
00:25:11,777 --> 00:25:13,112
Inhale, lower.

568
00:25:13,112 --> 00:25:14,813
Exhale, lift.

569
00:25:14,813 --> 00:25:15,647
Let's get into a groove.

570
00:25:15,647 --> 00:25:17,349
Inhale, lower, gaze straight up.

571
00:25:17,349 --> 00:25:18,751
Exhale, lift.

572
00:25:18,751 --> 00:25:20,219
Inhale, lower.

573
00:25:20,219 --> 00:25:21,787
Exhale, lift.

574
00:25:21,787 --> 00:25:24,061
Inhale, exhale.

575
00:25:24,923 --> 00:25:27,122
Inhale, exhale.

576
00:25:27,122 --> 00:25:28,994
Lower back stays 
flush on the mat.

577
00:25:28,994 --> 00:25:30,262
Inhale, lower.

578
00:25:30,262 --> 00:25:31,897
Exhale, lift.

579
00:25:31,897 --> 00:25:33,632
Inhale, lower.

580
00:25:33,632 --> 00:25:34,867
Exhale, lift.

581
00:25:34,867 --> 00:25:38,337
Keep it going 
with your own breath.

582
00:25:38,337 --> 00:25:41,240
Focus on the 
quality of movement.

583
00:25:41,240 --> 00:25:44,243
Keep an awareness 
in the lower back.

584
00:25:45,077 --> 00:25:48,647
Gaze straight up, 
maybe up at your third eye.

585
00:25:48,647 --> 00:25:51,550
So we're not 
crunching in the neck.

586
00:25:53,385 --> 00:25:54,653
Inhale, lower.

587
00:25:54,653 --> 00:25:55,721
Exhale, lift.

588
00:25:58,857 --> 00:26:02,694
Now back to that Sukha, 
that ease in the face.

589
00:26:04,129 --> 00:26:06,298
And awareness in the toes.

590
00:26:08,367 --> 00:26:10,202
And five more seconds.

591
00:26:17,676 --> 00:26:20,913
And last one, and then release.

592
00:26:20,913 --> 00:26:23,015
Give yourself a great big hug.

593
00:26:23,015 --> 00:26:25,217
Rock gently side 
to side, awesome work.

594
00:26:25,217 --> 00:26:27,953
Stay in the zone, 
keep breathing.

595
00:26:32,991 --> 00:26:34,927
And then we bring the knees
back up over the hip points

596
00:26:34,927 --> 00:26:37,096
or slightly in front, 
so we often try

597
00:26:37,096 --> 00:26:39,998
to fit ourselves into 
that shape, that image,

598
00:26:39,998 --> 00:26:43,469
so on ab day, it's 
actually a really perfect day

599
00:26:43,469 --> 00:26:45,704
to think, oh wait, why 
am I really doing this?

600
00:26:45,704 --> 00:26:46,772
To have a healthy back?

601
00:26:46,772 --> 00:26:50,709
To be able to live a nice
life of longevity and health?

602
00:26:50,709 --> 00:26:54,746
Or to look flat-tummied in
my favorite sweat pants?

603
00:26:54,746 --> 00:26:56,048
It just seems so 
ridiculous, right,

604
00:26:56,048 --> 00:26:58,217
so pay attention to your back.

605
00:26:58,217 --> 00:26:59,551
(laughs)

606
00:26:59,551 --> 00:27:02,087
So, even though the 
shape may look like this

607
00:27:02,087 --> 00:27:05,691
in the magazine, for me, 
I really need to bring my knees

608
00:27:05,691 --> 00:27:08,794
slightly forward to 
feel that snugly wugly

609
00:27:08,794 --> 00:27:11,763
of my lower back on the mat,
so that I really am connected.

610
00:27:11,763 --> 00:27:15,133
Alright, here we go, come back.

611
00:27:15,133 --> 00:27:16,768
Inhale.

612
00:27:16,768 --> 00:27:18,537
Exhale, lift.

613
00:27:18,537 --> 00:27:19,838
This time, and 
you have options here,

614
00:27:19,838 --> 00:27:21,740
you can just do yogi bicycles.

615
00:27:21,740 --> 00:27:24,643
So we're gonna cross over, 
we've been here before.

616
00:27:24,643 --> 00:27:27,513
Or we're gonna straighten both
legs and scissor the legs.

617
00:27:27,513 --> 00:27:31,316
So scissor bicycles or 
yogi bicycles, yogi's choice.

618
00:27:31,316 --> 00:27:32,751
Inhale.

619
00:27:32,751 --> 00:27:34,386
And then exhale, lift.

620
00:27:34,386 --> 00:27:36,221
And then here we go, 
crossing over.

621
00:27:36,221 --> 00:27:38,090
Inhale at center, 
exhale, cross over.

622
00:27:38,090 --> 00:27:41,293
So it's either yogi 
bicycle or scissored legs.

623
00:27:41,293 --> 00:27:43,629
Inhale, back to center, 
lift the tailbone.

624
00:27:43,629 --> 00:27:45,564
Exhale, twist.

625
00:27:45,564 --> 00:27:47,568
Keep it going.
Inhale to center.

626
00:27:47,568 --> 00:27:49,434
Exhale, twist, 
so the yogi bicycles

627
00:27:49,434 --> 00:27:53,071
are just a variation 
that's a little bit different.

628
00:27:53,071 --> 00:27:55,040
The scissors is a 
little more challenging.

629
00:27:55,040 --> 00:27:57,476
Lots of awareness in the toes.

630
00:27:57,476 --> 00:27:58,944
Inhale to center.

631
00:27:58,944 --> 00:28:00,679
Exhale to twist.

632
00:28:00,679 --> 00:28:02,147
Inhale to center.

633
00:28:02,147 --> 00:28:04,750
Exhale to twist, keep it going.

634
00:28:07,786 --> 00:28:09,221
Neck nice and long.

635
00:28:09,221 --> 00:28:12,391
Establish that length each
time you come back to center.

636
00:28:12,391 --> 00:28:15,053
Nice, soft, easy, happy face.

637
00:28:19,798 --> 00:28:22,234
Listen to your 
exhale when you twist.

638
00:28:22,234 --> 00:28:25,504
Draw the navel 
down as you breathe out.

639
00:28:31,410 --> 00:28:33,993
Fabulous, five more seconds.

640
00:28:39,952 --> 00:28:41,243
Even it out.

641
00:28:43,288 --> 00:28:44,590
And then release.

642
00:28:44,590 --> 00:28:46,858
Beautiful, hug the 
knees into the chest.

643
00:28:46,858 --> 00:28:48,460
Awesome work.

644
00:28:48,460 --> 00:28:50,395
Dunnin-nun-nun-dun-nuh!

645
00:28:51,463 --> 00:28:54,199
Alright, eagle legs, 
bring the left foot down.

646
00:28:54,199 --> 00:28:55,267
Right leg to cross.

647
00:28:55,267 --> 00:28:56,868
It can stay here.

648
00:28:56,868 --> 00:28:58,937
Or it can wrap around.

649
00:28:58,937 --> 00:29:00,806
And then you're gonna 
drop the left toes down

650
00:29:00,806 --> 00:29:04,610
and just shift both 
your hips over to the right,

651
00:29:04,610 --> 00:29:06,712
and then come into a 
little eagle twist here,

652
00:29:06,712 --> 00:29:10,048
or again, just 
right foot over the left.

653
00:29:11,883 --> 00:29:14,386
Alright, then this time, 
fingertips are gonna come

654
00:29:14,386 --> 00:29:17,022
to the temples, 
'cause it looks cool.

655
00:29:17,022 --> 00:29:18,290
Just kidding, or 
it can come behind

656
00:29:18,290 --> 00:29:20,325
if you want a 
little more support.

657
00:29:20,325 --> 00:29:22,561
And again, you don't have
to come into the eagle legs,

658
00:29:22,561 --> 00:29:24,529
you can just come here.

659
00:29:24,529 --> 00:29:26,131
Alright, let's 
work the obliques.

660
00:29:26,131 --> 00:29:28,233
Inhale, find length.

661
00:29:28,233 --> 00:29:29,501
Exhale, lift.

662
00:29:29,501 --> 00:29:30,869
Try not to crunch too hard here,

663
00:29:30,869 --> 00:29:34,039
but keep an awareness 
of the back of the neck.

664
00:29:34,039 --> 00:29:36,008
So, maybe take 
your gaze straight up

665
00:29:36,008 --> 00:29:38,210
or for this one, it 
can go out in front.

666
00:29:38,210 --> 00:29:39,444
Just be aware.

667
00:29:39,444 --> 00:29:40,812
Inhale, lower.

668
00:29:40,812 --> 00:29:42,247
Exhale, lift.

669
00:29:42,247 --> 00:29:43,749
Inhale, lower.

670
00:29:43,749 --> 00:29:44,950
Exhale, lift.

671
00:29:44,950 --> 00:29:46,451
Inhale, lower.

672
00:29:46,451 --> 00:29:48,787
Exhale, lift, keep it going.

673
00:29:56,728 --> 00:29:58,163
Elbows stay wide.

674
00:30:06,571 --> 00:30:08,473
Let your awareness 
be on your breath.

675
00:30:08,473 --> 00:30:09,675
Let your breath move you.

676
00:30:09,675 --> 00:30:10,976
Inhale to lengthen.

677
00:30:10,976 --> 00:30:12,577
Exhale to contract.

678
00:30:18,617 --> 00:30:21,186
Tap into that inner smile here.

679
00:30:23,088 --> 00:30:26,919
It's a symbol of 
your amazing personality.

680
00:30:28,760 --> 00:30:32,931
A symbol of your own, 
true inner guiding light,

681
00:30:32,931 --> 00:30:34,066
and I believe that actually,

682
00:30:34,066 --> 00:30:37,669
I really stand behind that,
the power of the inner smile.

683
00:30:37,669 --> 00:30:40,072
Man oh man, it'll get 
you through some days.

684
00:30:40,072 --> 00:30:42,841
Keep it going, 
five more seconds.

685
00:30:47,646 --> 00:30:48,647
Do one more.

686
00:30:51,316 --> 00:30:52,651
And release.

687
00:30:52,651 --> 00:30:54,352
From here, come through center.

688
00:30:54,352 --> 00:30:55,687
We're gonna 
windshield wiper the legs

689
00:30:55,687 --> 00:30:57,155
back and forth 
just a couple times.

690
00:30:57,155 --> 00:30:59,191
Take the feet wide.

691
00:30:59,191 --> 00:31:00,592
Sigh it out.

692
00:31:00,592 --> 00:31:02,260
Maybe some horsey lips, 
always takes me

693
00:31:02,260 --> 00:31:04,262
out of the tension zone.

694
00:31:05,430 --> 00:31:07,365
(lips sputtering)

695
00:31:07,365 --> 00:31:08,300
Just do it.

696
00:31:09,968 --> 00:31:12,070
Alright, and then other side.

697
00:31:12,070 --> 00:31:14,673
Right foot down, 
left leg crosses over.

698
00:31:14,673 --> 00:31:19,554
This is our last exercise, 
so give it your all,

699
00:31:19,554 --> 00:31:20,679
nice, mindful breath.

700
00:31:20,679 --> 00:31:22,848
Eagle legs or just 
one leg over the other.

701
00:31:22,848 --> 00:31:24,683
Press into your right foot, 
lift the hips up

702
00:31:24,683 --> 00:31:26,118
over to the left.

703
00:31:27,652 --> 00:31:28,941
Mmm, yeah.

704
00:31:30,021 --> 00:31:31,131
Mic pack.

705
00:31:31,723 --> 00:31:33,358
And nice twist here.

706
00:31:33,358 --> 00:31:37,562
Ooh, that feels so good after
yesterday's practice, amazing.

707
00:31:37,562 --> 00:31:38,864
Inhale, tuck the chin.

708
00:31:38,864 --> 00:31:39,698
Find length.

709
00:31:39,698 --> 00:31:42,067
Again, fingertips 
to the temples.

710
00:31:42,067 --> 00:31:45,570
Or, maybe you create 
that neck hammock again.

711
00:31:45,570 --> 00:31:47,684
Here we go.
Inhale, find length.

712
00:31:47,684 --> 00:31:50,976
Exhale, hug the 
lower ribs in, lift up.

713
00:31:50,976 --> 00:31:53,211
Don't crunch here.

714
00:31:53,211 --> 00:31:55,247
So keep it isolated 
here in the oblique.

715
00:31:55,247 --> 00:31:56,915
Chk-chk-chk-tth-tth.

716
00:31:59,017 --> 00:32:00,418
Inhale, lower.

717
00:32:00,418 --> 00:32:02,053
Exhale, lift.

718
00:32:02,053 --> 00:32:03,588
Inhale, lower.

719
00:32:03,588 --> 00:32:04,556
Exhale, lift.

720
00:32:04,556 --> 00:32:06,158
Lots of awareness on the breath.

721
00:32:06,158 --> 00:32:09,060
Hear your breath, 
let it guide you.

722
00:32:20,372 --> 00:32:21,940
And inhale, lower.

723
00:32:21,940 --> 00:32:24,142
Exhale, lift, you got this.

724
00:32:24,142 --> 00:32:26,511
Lift your chin 
up towards the sky.

725
00:32:26,511 --> 00:32:27,846
Create a full body experience.

726
00:32:27,846 --> 00:32:30,215
So we're not just 
slingin' our body up and down,

727
00:32:30,215 --> 00:32:32,417
but we're really 
having a strong awareness

728
00:32:32,417 --> 00:32:34,219
in what's going on in 
these muscles as they draw

729
00:32:34,219 --> 00:32:37,522
in on the exhale and 
lengthen on the inhale.

730
00:32:37,522 --> 00:32:39,457
Draw in on the exhale.

731
00:32:39,457 --> 00:32:41,393
Lengthen on the inhale.

732
00:32:45,697 --> 00:32:48,700
The neck should 
not be hurting here.

733
00:32:52,938 --> 00:32:55,140
So we started practice 
imagining we were sitting

734
00:32:55,140 --> 00:32:56,341
up against a wall.

735
00:32:56,341 --> 00:32:59,644
So find that length in 
the back of the neck here.

736
00:32:59,644 --> 00:33:03,815
Have lots of awareness of 
your sweet, cervical spine.

737
00:33:06,084 --> 00:33:08,620
Alright my friends, 
you got this, day six.

738
00:33:08,620 --> 00:33:09,588
We are amazing!

739
00:33:09,588 --> 00:33:11,857
I'm amazing, you're amazing.

740
00:33:11,857 --> 00:33:14,593
Here we go for 
five more seconds.

741
00:33:16,461 --> 00:33:17,796
And elbows wide.

742
00:33:20,198 --> 00:33:21,533
And do one more.

743
00:33:23,935 --> 00:33:25,203
And release.

744
00:33:25,203 --> 00:33:27,239
Windshield wiper the legs.

745
00:33:27,239 --> 00:33:29,274
Bring your hands to 
your belly or your ribs.

746
00:33:29,274 --> 00:33:31,009
Give it a little pet.

747
00:33:35,380 --> 00:33:37,015
Hmmmm, beautiful work.

748
00:33:37,015 --> 00:33:38,717
Then walk the knees in.

749
00:33:38,717 --> 00:33:42,153
Take that imaginary block, put
it between your thighs again,

750
00:33:42,153 --> 00:33:45,523
and then just a little 
stretch of Setu Bandhasana,

751
00:33:45,523 --> 00:33:47,525
so snuggle the shoulder blades
underneath your heart space.

752
00:33:47,525 --> 00:33:50,428
You can grab the outer edge
of your mat here for funsies,

753
00:33:50,428 --> 00:33:52,230
or press the 
palms into the earth.

754
00:33:52,230 --> 00:33:54,332
Inhale, start 
with the tail, lift up,

755
00:33:54,332 --> 00:33:55,700
lots of awareness in the spine,

756
00:33:55,700 --> 00:33:58,637
so we're not just 
hurling the hips up.

757
00:33:58,637 --> 00:34:03,662
You can do that 
elsewhere, but slowly lifting.

758
00:34:04,509 --> 00:34:08,547
So why not tone the glutes
while also giving the spine,

759
00:34:08,547 --> 00:34:11,516
the line that literally 
holds us up, some love?

760
00:34:11,516 --> 00:34:14,052
It's a bit hard 
for me to go to classes

761
00:34:14,052 --> 00:34:16,154
where I'm just 
slingin' my butt up in the air

762
00:34:16,154 --> 00:34:19,357
and tightening, because I want
my glutes to be bootylicious,

763
00:34:19,357 --> 00:34:23,295
but I'm really not 
paying any mind to my spine.

764
00:34:24,129 --> 00:34:28,366
So all I'm saying is can 
we do it all with awareness?

765
00:34:28,366 --> 00:34:30,302
Take one more 
big inhale in here.

766
00:34:30,302 --> 00:34:32,771
See if you can really 
feel your belly stretch.

767
00:34:32,771 --> 00:34:36,440
You might even see it, 
yeah it's so nice.

768
00:34:36,440 --> 00:34:37,876
And then release.

769
00:34:40,312 --> 00:34:44,215
We're changing the way 
we think and our patterns

770
00:34:44,215 --> 00:34:47,953
will actually bring us 
back to the mat more often,

771
00:34:47,953 --> 00:34:51,690
and we'll reach our 
goals, I think faster

772
00:34:51,690 --> 00:34:52,724
and with more ease.

773
00:34:52,724 --> 00:34:54,025
Alright, send the legs out long.

774
00:34:54,025 --> 00:34:55,327
You've earned this Shavasana.

775
00:34:55,327 --> 00:34:57,529
Our final and 
most important posture.

776
00:34:57,529 --> 00:34:59,998
Send the legs out 
long, arms out wide.

777
00:34:59,998 --> 00:35:02,600
Take the deepest 
breath you've taken in all day

778
00:35:02,600 --> 00:35:04,836
and throughout this 
whole 31 day journey,

779
00:35:04,836 --> 00:35:07,339
take a deep breath in.

780
00:35:07,339 --> 00:35:09,708
And exhale, sigh it 
out with a little sound.

781
00:35:09,708 --> 00:35:11,676
(sighing breath)

782
00:35:11,676 --> 00:35:13,478
Let's do it one 
more time, don't be shy.

783
00:35:13,478 --> 00:35:14,312
Inhale.

784
00:35:15,680 --> 00:35:18,683
Send your sigh all the 
way to Texas, let me hear ya.

785
00:35:18,683 --> 00:35:22,120
(sighing breath)

786
00:35:22,120 --> 00:35:25,457
Close your eyes, 
trust me, trust the video.

787
00:35:25,457 --> 00:35:26,858
Great work today.

788
00:35:29,627 --> 00:35:33,365
So as we continue on 
our journey, stay alert.

789
00:35:35,266 --> 00:35:40,290
Let the focus now be on the
awareness in each posture.

790
00:35:40,972 --> 00:35:42,107
Pay attention.

791
00:35:43,481 --> 00:35:45,744
You do this on the mat, 
you'll definitely be doing

792
00:35:45,744 --> 00:35:48,246
this off the mat more often.

793
00:35:48,246 --> 00:35:50,849
(light music)

794
00:35:53,952 --> 00:35:57,288
Gently draw the hands together.

795
00:35:57,288 --> 00:36:01,559
The awesome in me 
bows to the awesome in you.

796
00:36:01,559 --> 00:36:02,994
I'll see you tomorrow.

797
00:36:02,994 --> 00:36:04,462
Great work.

798
00:36:04,462 --> 00:36:06,031
Namaste.

799
00:36:06,031 --> 00:36:10,168
(light music)