1
00:00:00,634 --> 00:00:01,468
- What's up party people?

2
00:00:01,468 --> 00:00:03,770
Welcome to 31 Days 
of Yoga Revolution.

3
00:00:03,770 --> 00:00:05,906
I'm Adriene and it's day seven.

4
00:00:05,906 --> 00:00:07,908
And we're kicking off week two

5
00:00:07,908 --> 00:00:10,377
with a very important 
practice on stability.

6
00:00:10,377 --> 00:00:13,180
So stability or 
sthira is so important

7
00:00:13,180 --> 00:00:16,049
as we navigate the 
asana branch of yoga

8
00:00:16,049 --> 00:00:17,591
but this definitely bleeds into

9
00:00:17,591 --> 00:00:20,848
how we move and relate 
to others in our daily life.

10
00:00:20,848 --> 00:00:22,651
So, hop into something comfy,

11
00:00:22,651 --> 00:00:24,115
let's kick some but today.

12
00:00:24,115 --> 00:00:26,641
(light music)

13
00:00:33,667 --> 00:00:36,188
Alright pals, today 
we're gonna begin standing

14
00:00:36,188 --> 00:00:39,317
feet hip width apart.

15
00:00:39,317 --> 00:00:42,910
So we're gonna be 
doing a lot of upright,

16
00:00:42,910 --> 00:00:46,413
not to be confused with uptight,

17
00:00:46,413 --> 00:00:49,416
work today working on 
stability and grounding

18
00:00:49,416 --> 00:00:51,285
and continuing with 
this awareness of the spine

19
00:00:51,285 --> 00:00:52,653
in all of our movement.

20
00:00:52,653 --> 00:00:55,188
So, what better 
day than on day seven

21
00:00:55,188 --> 00:00:57,758
to start with a little 
knocking on heaven's door

22
00:00:57,758 --> 00:01:00,627
to just loosen up and 
you know, balance it out.

23
00:01:00,627 --> 00:01:02,462
So we're gonna start 
by grounding the feet,

24
00:01:02,462 --> 00:01:03,563
soft knees.

25
00:01:03,563 --> 00:01:05,732
If you've never done 
this before, it's super fun

26
00:01:05,732 --> 00:01:08,068
and it's day seven, 
you know in heaven

27
00:01:08,068 --> 00:01:10,737
so I figured it fit.

28
00:01:10,737 --> 00:01:12,172
Alright, so soft knees,

29
00:01:12,172 --> 00:01:13,840
you're just gonna start 
by swinging side to side.

30
00:01:13,840 --> 00:01:16,343
Your feet are 
hip width apart here.

31
00:01:16,343 --> 00:01:19,246
They do not have to 
stay rooted down firmly

32
00:01:19,246 --> 00:01:21,715
and you wanna 
keep the knees soft

33
00:01:21,715 --> 00:01:23,183
so basically don't lock out.

34
00:01:23,183 --> 00:01:25,252
So we're gonna 
come to strong Mountain

35
00:01:25,252 --> 00:01:30,290
and find all that 
lovely sthira and stability

36
00:01:30,290 --> 00:01:31,658
and steadiness in a second

37
00:01:31,658 --> 00:01:34,328
but for now, we're gonna 
go knocking on heaven's door

38
00:01:34,328 --> 00:01:36,723
so this is a little 
kundalini exercise that I love.

39
00:01:36,723 --> 00:01:41,401
It also just helps 
you wash off any bad juju

40
00:01:42,624 --> 00:01:46,175
and helps you loosen up, 
get into the moment,

41
00:01:46,175 --> 00:01:48,498
let go of anything 
that's not serving you.

42
00:01:48,498 --> 00:01:52,946
So you're gonna let the 
arms become heavy noodles.

43
00:01:52,946 --> 00:01:55,274
That's right, heavy noodles.

44
00:01:55,274 --> 00:01:56,950
And soften 
through the finger tips

45
00:01:56,950 --> 00:01:58,452
and again keep soft knees.

46
00:01:58,452 --> 00:01:59,586
And you can even start to

47
00:01:59,586 --> 00:02:01,555
massage a little
bit on the feet.

48
00:02:01,555 --> 00:02:05,258
And then travel up through

49
00:02:05,258 --> 00:02:07,494
the pelvis, the lower back,

50
00:02:07,494 --> 00:02:11,350
get a little more of a 
twist there if it feels good.

51
00:02:11,350 --> 00:02:15,002
And then, the kind of 
traditional practice of this

52
00:02:15,002 --> 00:02:18,965
is you let your 
hands (clap) beat yourself.

53
00:02:21,448 --> 00:02:23,107
Everything in moderation, right?

54
00:02:23,107 --> 00:02:25,912
No, I'm just kidding.

55
00:02:25,912 --> 00:02:28,215
Alright, so hopefully by 
now you're giving it a whirl

56
00:02:28,215 --> 00:02:31,985
and not just standing 
there staring at me doing it.

57
00:02:31,985 --> 00:02:34,121
But if this is a bit of a
challenge for you

58
00:02:34,121 --> 00:02:36,887
then embrace it.
(exhales)

59
00:02:38,325 --> 00:02:41,128
And last but not least, 
start to deepen your breath.

60
00:02:43,597 --> 00:02:46,833
Big inhale brings 
you in in the moment,

61
00:02:46,833 --> 00:02:47,968
tapping that inner smile,

62
00:02:47,968 --> 00:02:51,003
big exhale to let go.

63
00:02:51,003 --> 00:02:53,173
Get loose, shake it off.

64
00:02:53,173 --> 00:02:55,909
Shake off the day thus far.

65
00:02:55,909 --> 00:02:57,811
Again, let go of 
anything that's not serving you

66
00:02:57,811 --> 00:02:59,713
and just kinda clear your cache.

67
00:02:59,713 --> 00:03:01,548
Clear the cookies.

68
00:03:01,548 --> 00:03:06,219
So that we can really allow

69
00:03:06,219 --> 00:03:08,991
our practice 
today to fill our cup

70
00:03:08,991 --> 00:03:11,191
with nice conscious breath

71
00:03:11,191 --> 00:03:14,628
and nice strong and 
stable awareness to the spine.

72
00:03:14,628 --> 00:03:16,296
Alright.

73
00:03:16,296 --> 00:03:18,363
Couple more.

74
00:03:18,363 --> 00:03:19,499
Notice if you're looking down,

75
00:03:19,499 --> 00:03:21,501
see if you can bring your 
gaze up for these last few.

76
00:03:22,884 --> 00:03:25,028
Mmmm.

77
00:03:25,028 --> 00:03:27,074
And back to center.

78
00:03:27,074 --> 00:03:29,709
Open the palms, lift your heart

79
00:03:29,709 --> 00:03:32,446
and without looking,

80
00:03:32,446 --> 00:03:34,114
bring the feet together.

81
00:03:34,114 --> 00:03:35,282
Without looking.

82
00:03:35,282 --> 00:03:37,517
So my mentor used 
to say see feelingly.

83
00:03:37,517 --> 00:03:39,219
So feel it out.

84
00:03:39,219 --> 00:03:42,322
See feelingly, I love that.

85
00:03:42,322 --> 00:03:45,257
I should make a 
shirt see feelingly.

86
00:03:45,257 --> 00:03:48,829
Loop the shoulders, 
lift the heart,

87
00:03:48,829 --> 00:03:52,371
don't look down, 
press into your feet

88
00:03:52,371 --> 00:03:56,072
and then really starting 
off with the feet today.

89
00:03:56,072 --> 00:03:59,145
So today's practice, we're
coming to Mountain Pose here.

90
00:03:59,145 --> 00:04:02,507
Today's practice is really about

91
00:04:02,507 --> 00:04:05,240
creating strong and stable

92
00:04:05,240 --> 00:04:07,840
awareness in the entire body.

93
00:04:07,840 --> 00:04:09,762
And then marrying that

94
00:04:09,762 --> 00:04:13,751
with our very first 
focus of this journey

95
00:04:13,751 --> 00:04:16,220
which is ease or sukha.

96
00:04:16,220 --> 00:04:19,670
So here we are, week two,

97
00:04:19,670 --> 00:04:20,912
we're gonna go a little deeper

98
00:04:20,912 --> 00:04:23,980
by really adding 
this awareness of sthira.

99
00:04:25,604 --> 00:04:29,468
Sanskrit for stability.

100
00:04:33,100 --> 00:04:35,489
Also means to establish

101
00:04:35,489 --> 00:04:38,214
and here we are week two, 
we've established now

102
00:04:38,214 --> 00:04:40,780
that we're doing 
this thing together.

103
00:04:40,780 --> 00:04:42,659
So drop in, inhale.

104
00:04:44,182 --> 00:04:46,720
And exhale.

105
00:04:46,720 --> 00:04:49,723
Without looking inhale, 
lift all of your toes

106
00:04:51,049 --> 00:04:52,492
and try to do 
this without looking,

107
00:04:52,492 --> 00:04:53,627
starting with the pinky toe,

108
00:04:53,627 --> 00:04:56,196
place one toe down, 
one at a time.

109
00:04:56,196 --> 00:04:57,330
Starting with the pinky,

110
00:04:57,330 --> 00:04:58,832
pinky down and all 
the way to the big toe

111
00:04:58,832 --> 00:05:00,934
and then do that two more times.

112
00:05:00,934 --> 00:05:02,569
If you don't have all your toes,
you don't have toes,

113
00:05:02,569 --> 00:05:04,171
you're just gonna 
work on sending awareness

114
00:05:04,171 --> 00:05:05,952
through all four 
corners of your feet.

115
00:05:08,911 --> 00:05:11,141
Right, make it your own, 
make adjustments.

116
00:05:11,141 --> 00:05:13,380
Ah, the beauty of yoga.

117
00:05:14,579 --> 00:05:16,483
(exhales)

118
00:05:16,483 --> 00:05:19,953
So the yoga asana branch is
not meant to limit us at all.

119
00:05:19,953 --> 00:05:21,788
In fact, it's supposed 
to be tools for us

120
00:05:21,788 --> 00:05:23,757
to discover our full potential.

121
00:05:23,757 --> 00:05:26,493
So, if you ever get 
stuck or hung up on something

122
00:05:26,493 --> 00:05:29,129
like oh, I can't do that, 
I don't have that,

123
00:05:29,129 --> 00:05:29,930
fabulous.

124
00:05:29,930 --> 00:05:32,532
Great opportunity to 
learn about your body

125
00:05:32,532 --> 00:05:35,702
and own who you are.

126
00:05:35,702 --> 00:05:38,038
Again, going back to 
that honor practice,

127
00:05:38,038 --> 00:05:40,774
honoring who you are 
and where you are today.

128
00:05:40,774 --> 00:05:43,376
Alright, after a couple 
moments to play with the toes

129
00:05:43,376 --> 00:05:44,845
and really 
establish this awareness

130
00:05:44,845 --> 00:05:47,047
through all four 
corners of the feet,

131
00:05:47,047 --> 00:05:49,182
squeeze the 
inner thighs together,

132
00:05:49,182 --> 00:05:50,383
squeeze the legs together

133
00:05:50,383 --> 00:05:53,820
and imagine that 
your inner thighs

134
00:05:53,820 --> 00:05:56,656
are pointing 
towards the back wall

135
00:05:56,656 --> 00:05:58,124
or whatever's behind you.

136
00:05:58,124 --> 00:05:59,492
Actually, let's exaggerate that,

137
00:05:59,492 --> 00:06:00,560
so inner thighs point in,

138
00:06:00,560 --> 00:06:02,462
you kind of come to 
this little motion here

139
00:06:02,462 --> 00:06:03,623
that's like,

140
00:06:03,623 --> 00:06:04,965
♫ I love you,

141
00:06:04,965 --> 00:06:06,166
♫ a bushel and a peck. ♫

142
00:06:06,166 --> 00:06:07,801
A little throwback shout out

143
00:06:07,801 --> 00:06:11,471
to all my musical 
theater fans out there.

144
00:06:11,471 --> 00:06:14,040
So exaggerate that rotation 
of the tops of the thighs

145
00:06:14,040 --> 00:06:16,115
basically going inward

146
00:06:16,115 --> 00:06:17,577
and then let's take 
one hand to the belly

147
00:06:17,577 --> 00:06:19,412
and one hand to the lower back

148
00:06:19,412 --> 00:06:22,582
and slowly draw up 
through the front body

149
00:06:22,582 --> 00:06:23,950
and ground 
through the back body.

150
00:06:23,950 --> 00:06:26,186
Something I've been 
saying for a while now.

151
00:06:26,186 --> 00:06:28,255
So you can think of 
it as Uddiyana Bandha

152
00:06:28,255 --> 00:06:29,589
and lengthening 
the tail bone down

153
00:06:29,589 --> 00:06:31,024
but I find that really,

154
00:06:31,024 --> 00:06:34,661
just the awareness of 
lifting through the front,

155
00:06:34,661 --> 00:06:37,597
I also like to 
think of it as you know,

156
00:06:37,597 --> 00:06:39,966
Kate or Ariel on the rock.

157
00:06:39,966 --> 00:06:44,029
(inhales) Never let go.

158
00:06:45,905 --> 00:06:46,706
Lifting through the front body

159
00:06:46,706 --> 00:06:50,710
and then grounding 
through the back body.

160
00:06:50,710 --> 00:06:52,646
And it might seem 
like a generalization there

161
00:06:52,646 --> 00:06:55,782
but then you as the individual 
really make it personal

162
00:06:55,782 --> 00:06:56,883
and find stability,

163
00:06:56,883 --> 00:06:59,886
rather than trying to 
just fit the shape, right.

164
00:06:59,886 --> 00:07:01,154
So another way of thinking of it

165
00:07:01,154 --> 00:07:03,780
is like taking 
the hip creases up

166
00:07:03,780 --> 00:07:07,260
or grounding the 
shoulder blades down.

167
00:07:07,260 --> 00:07:09,829
So inner thighs go back,

168
00:07:09,829 --> 00:07:11,431
heart, front body lifts up,

169
00:07:11,431 --> 00:07:13,033
tail bone draws down.

170
00:07:13,033 --> 00:07:16,736
Find places to lift, 
places to lengthen.

171
00:07:16,736 --> 00:07:19,306
So we find this containment

172
00:07:19,306 --> 00:07:21,174
and then draw 
awareness to your center.

173
00:07:21,174 --> 00:07:25,849
So we just did all this awesome
abdominal work yesterday

174
00:07:26,579 --> 00:07:28,281
so now, send awareness here,

175
00:07:28,281 --> 00:07:30,984
draw the navel in and up

176
00:07:30,984 --> 00:07:33,520
and feel how we're 
slowly starting to create

177
00:07:33,520 --> 00:07:35,255
a really strong base.

178
00:07:35,255 --> 00:07:36,423
So, if a friend

179
00:07:36,423 --> 00:07:37,957
and if you're practicing 
with someone right now,

180
00:07:37,957 --> 00:07:40,560
be kind, kind soft fingers.

181
00:07:40,560 --> 00:07:42,329
You might even like 
give them a little push

182
00:07:42,329 --> 00:07:44,264
and they're not gonna fall over.

183
00:07:44,264 --> 00:07:46,132
Right? No, they're 
grounded through their feet,

184
00:07:46,132 --> 00:07:49,269
squeezing into the midline,

185
00:07:49,269 --> 00:07:50,503
inner thighs have that rotation

186
00:07:50,503 --> 00:07:51,271
where they're going back

187
00:07:51,271 --> 00:07:53,373
and we find this 
lift up through the front,

188
00:07:53,373 --> 00:07:55,375
grounding through the back.

189
00:07:56,609 --> 00:07:59,913
So for my more 
imaginative homies,

190
00:07:59,913 --> 00:08:02,549
you can imagine that the 
doors gonna blow open here

191
00:08:02,549 --> 00:08:05,504
and a big gust of 
wind is gonna come through

192
00:08:05,504 --> 00:08:08,288
and you will be 
strong and steady here,

193
00:08:08,288 --> 00:08:09,556
soft in the upper body,

194
00:08:09,556 --> 00:08:12,525
nice and grounded 
through the lower body

195
00:08:12,525 --> 00:08:15,817
and all the way up 
through the midline.

196
00:08:15,817 --> 00:08:18,732
Alright, take a deep breath in.

197
00:08:18,732 --> 00:08:20,900
Now exhale, hands 
to heart. (exhale)

198
00:08:20,900 --> 00:08:22,602
Lift the sternum to the thumbs,

199
00:08:22,602 --> 00:08:25,271
keep finding places 
to lift and lengthen

200
00:08:25,271 --> 00:08:26,306
and places to ground.

201
00:08:26,306 --> 00:08:30,311
So again, now we're starting
to marry our ease or that sukha

202
00:08:30,311 --> 00:08:34,214
with this idea of stability, 
support from within.

203
00:08:34,214 --> 00:08:36,993
This stable grounding

204
00:08:36,993 --> 00:08:39,692
essence that we call sthira.

205
00:08:39,692 --> 00:08:41,221
Alright.

206
00:08:41,221 --> 00:08:42,782
(exhale)

207
00:08:42,782 --> 00:08:44,621
Hands at the heart.

208
00:08:44,621 --> 00:08:47,149
Deep breath in.
(inhale)

209
00:08:47,149 --> 00:08:48,904
Long breath out.
(exhale)

210
00:08:48,904 --> 00:08:50,308
On your next deep breath in,

211
00:08:50,308 --> 00:08:52,699
slowly feeling that 
big stretch through the feet,

212
00:08:52,699 --> 00:08:53,867
so don't rush it.

213
00:08:53,867 --> 00:08:55,468
Try to lift up 
from the pelvic floor

214
00:08:55,468 --> 00:08:57,570
and slowly, rather 
than rocking forward,

215
00:08:57,570 --> 00:09:00,173
think about 
lifting up, lift the heels.

216
00:09:00,173 --> 00:09:00,974
Lift the sternum,

217
00:09:00,974 --> 00:09:03,910
press the palms 
together for more stability.

218
00:09:03,910 --> 00:09:05,145
Lengthen through the crown,

219
00:09:05,145 --> 00:09:06,012
lift, lift, lift,

220
00:09:06,012 --> 00:09:07,781
squeeze the legs together,

221
00:09:07,781 --> 00:09:09,249
toning the calves

222
00:09:09,249 --> 00:09:11,651
and then exhale, 
lower down with control.

223
00:09:11,651 --> 00:09:12,318
Beautiful.

224
00:09:12,318 --> 00:09:14,120
Two more times just 
like that nice and slow.

225
00:09:14,120 --> 00:09:16,022
Deep breath in. (inhale)

226
00:09:16,022 --> 00:09:19,959
And then we slowly lift up.

227
00:09:19,959 --> 00:09:21,761
So this might seem a little slow

228
00:09:21,761 --> 00:09:23,263
but this is really,
we're going there,

229
00:09:23,263 --> 00:09:24,631
we're going deeper right.

230
00:09:24,631 --> 00:09:26,065
We're not just 
here for a workout

231
00:09:26,065 --> 00:09:30,403
we're trying to build 
this long lasting practice.

232
00:09:30,403 --> 00:09:32,005
And so you could 
just come up to here,

233
00:09:32,005 --> 00:09:34,207
hmm, hmm, hmm, 
hmm, working the calves,

234
00:09:34,207 --> 00:09:36,609
or we can go a 
little deeper y'all

235
00:09:36,609 --> 00:09:40,914
and really try to create 
this full body experience.

236
00:09:40,914 --> 00:09:44,084
So just do it one more 
time wherever you're at.

237
00:09:44,084 --> 00:09:48,861
Working to 
explore stability today.

238
00:09:49,856 --> 00:09:51,724
And then we'll come 
back to Mountain Pose.

239
00:09:51,724 --> 00:09:53,159
Alright, swim
the finger tips around

240
00:09:53,159 --> 00:09:54,627
interlace behind,

241
00:09:54,627 --> 00:09:56,296
knuckles draw down and away,

242
00:09:56,296 --> 00:09:57,964
we open the shoulders 
and stretch the belly,

243
00:09:57,964 --> 00:10:00,033
should feel really good 
after yesterday's practice,

244
00:10:00,033 --> 00:10:01,601
lengthen tailbone down.

245
00:10:01,601 --> 00:10:03,870
Feel the legs, the lower body,

246
00:10:03,870 --> 00:10:05,405
a strong trunk here.

247
00:10:05,405 --> 00:10:07,474
So you're holding 
onto that integrity

248
00:10:07,474 --> 00:10:09,843
as you open up through 
the chest, stretch the belly

249
00:10:12,412 --> 00:10:13,146
and then release.

250
00:10:13,146 --> 00:10:15,574
Give yourself a hug. (inhale)

251
00:10:16,573 --> 00:10:18,055
Again, feeling the legs

252
00:10:18,055 --> 00:10:20,119
so we're working, 
active in the legs here.

253
00:10:20,119 --> 00:10:22,956
So toning the quads, 
lengthen the tail bone down,

254
00:10:22,956 --> 00:10:25,625
inhale as the elbows lift up

255
00:10:25,625 --> 00:10:26,793
and then exhale, release,

256
00:10:26,793 --> 00:10:28,595
opposite thumb on top this time,

257
00:10:28,595 --> 00:10:30,163
knuckles drawn down and away,

258
00:10:30,163 --> 00:10:32,332
keep the lower 
body strong and stable,

259
00:10:32,332 --> 00:10:34,595
nice tree trunk there.

260
00:10:34,595 --> 00:10:36,636
Inhale

261
00:10:36,636 --> 00:10:38,985
and exhale, release 
opposite arm on top.

262
00:10:38,985 --> 00:10:40,403
Give yourself a hug.

263
00:10:40,403 --> 00:10:42,756
Strong lower body, strong base.

264
00:10:51,600 --> 00:10:54,087
Fabulous and release.

265
00:10:54,087 --> 00:10:55,755
Hands are gonna 
come to the waist line,

266
00:10:55,755 --> 00:10:59,492
use your thumbs to 
draw down through the tail

267
00:10:59,492 --> 00:11:01,494
and lift up through the front.

268
00:11:01,494 --> 00:11:02,495
Alright, so nice and easy

269
00:11:02,495 --> 00:11:04,197
we're gonna bring 
the right foot forward,

270
00:11:04,197 --> 00:11:05,231
left foot back

271
00:11:05,231 --> 00:11:07,133
and come into Warrior Two.

272
00:11:07,133 --> 00:11:10,103
So really turn the left 
toes in, exploring this today

273
00:11:10,103 --> 00:11:12,839
and again, same thing 
as we did in Mountain Pose,

274
00:11:12,839 --> 00:11:16,776
see if you can imagine 
the left inner thigh going in.

275
00:11:16,776 --> 00:11:19,279
Upper body lifts as 
we bend the front knee,

276
00:11:19,279 --> 00:11:21,915
back body grounds.

277
00:11:21,915 --> 00:11:23,216
I bet you're a little sore,

278
00:11:23,216 --> 00:11:25,018
maybe a little 
tight so ease into it.

279
00:11:25,018 --> 00:11:28,251
Maybe find some soft 
pulsing sensations here,

280
00:11:28,251 --> 00:11:30,850
exploring strength 
in the lower body.

281
00:11:30,850 --> 00:11:32,792
Get situated on my mat.

282
00:11:32,792 --> 00:11:36,396
And really connecting through
all four corners of the feet.

283
00:11:37,820 --> 00:11:42,468
So back inner thigh 
rolls in, top thigh rolls out.

284
00:11:42,987 --> 00:11:45,405
And we press on all four 
corners of the front foot,

285
00:11:45,405 --> 00:11:47,106
press on all four 
corners of the back foot,

286
00:11:47,106 --> 00:11:49,175
now draw energy up 
through the left arch

287
00:11:49,175 --> 00:11:51,177
and when you're ready 
take the arms out wide.

288
00:11:52,812 --> 00:11:54,948
Front knee over 
front ankle. (exhale)

289
00:11:57,650 --> 00:12:00,386
So we press down 
onto the earth to rise up,

290
00:12:00,386 --> 00:12:01,454
you hear it all the time right?

291
00:12:01,454 --> 00:12:03,508
Root to rise.
So play with that here.

292
00:12:03,508 --> 00:12:06,492
Strong in the arms, 
full body experience.

293
00:12:06,492 --> 00:12:09,596
And then feel that 
lift from the pelvic floor

294
00:12:09,596 --> 00:12:11,097
travelling all the 
way up to the spine

295
00:12:11,097 --> 00:12:14,000
as you lengthen 
through the crown of the head.

296
00:12:14,000 --> 00:12:17,036
Keep the left 
inner thigh engaged.

297
00:12:17,036 --> 00:12:19,172
Inhale, straighten the front leg

298
00:12:19,172 --> 00:12:21,307
and exhale, bend.

299
00:12:21,307 --> 00:12:22,108
Now as you bend,

300
00:12:22,108 --> 00:12:24,043
see if you can keep 
the power of that back leg.

301
00:12:24,043 --> 00:12:26,012
Inhale, 
straighten the front leg.

302
00:12:26,012 --> 00:12:28,414
Exhale, bend.

303
00:12:28,414 --> 00:12:31,017
Inhale, straighten.

304
00:12:31,017 --> 00:12:33,686
And exhale bend.

305
00:12:33,686 --> 00:12:36,869
One more time.
Inhale, straighten. (inhales)

306
00:12:36,869 --> 00:12:39,325
Exhale, bend. (exhales)

307
00:12:39,325 --> 00:12:41,427
Inhale, straighten, 
Triangle Pose,

308
00:12:41,427 --> 00:12:43,062
bump the hips to the left,

309
00:12:43,062 --> 00:12:44,897
reach the right 
fingertips forward,

310
00:12:44,897 --> 00:12:48,034
try to keep 
length in the whole torso

311
00:12:48,034 --> 00:12:51,437
so not just the side body 
but the front and back too,

312
00:12:51,437 --> 00:12:52,372
left toes are turned in

313
00:12:52,372 --> 00:12:55,241
and nice and slow today so you
can hold onto that stability

314
00:12:55,241 --> 00:13:00,160
and play with this idea 
of sthira through the spine.

315
00:13:00,160 --> 00:13:02,215
This support, 
this line of the spine

316
00:13:02,215 --> 00:13:04,651
as you either bring 
the right fingertips down,

317
00:13:04,651 --> 00:13:07,220
rest gently on the 
shin or to a block.

318
00:13:07,220 --> 00:13:09,389
If you wanna check 
in with more core today,

319
00:13:09,389 --> 00:13:10,757
you can hover

320
00:13:10,757 --> 00:13:14,494
but find that rotation in the
shoulders and open your chest.

321
00:13:14,494 --> 00:13:16,763
Gaze straight down,

322
00:13:16,763 --> 00:13:18,631
straight out if 
it's okay in the neck

323
00:13:18,631 --> 00:13:21,000
or maybe all the way up in time.

324
00:13:21,000 --> 00:13:22,135
Take one more breath here.

325
00:13:22,135 --> 00:13:24,671
Find length, then exhale soft,

326
00:13:24,671 --> 00:13:27,740
bend that front knee as 
you come back to Warrior Two.

327
00:13:27,740 --> 00:13:31,110
Awesome work. Pull the 
thumbs back, pinkies back sorry.

328
00:13:31,110 --> 00:13:35,579
(laughs) And then 
straighten that front leg,

329
00:13:35,579 --> 00:13:37,984
turn the right toes in,

330
00:13:37,984 --> 00:13:38,851
left toes go out.

331
00:13:38,851 --> 00:13:42,188
Hands can come to the waist
line if you need a little break.

332
00:13:42,188 --> 00:13:45,892
Alright so no rushing 
here, no vinyasa today.

333
00:13:45,892 --> 00:13:48,928
Really exploring the 
stability in the legs

334
00:13:48,928 --> 00:13:51,686
as you turn the right toes in.

335
00:13:51,686 --> 00:13:53,739
And left toes out. (exhale)

336
00:13:53,739 --> 00:13:57,003
And then if 
you're sore in your hips,

337
00:13:57,003 --> 00:14:01,607
then give a couple breaths here
to pulse in and out and play

338
00:14:01,607 --> 00:14:04,644
so you can really 
feel what's going on today

339
00:14:04,644 --> 00:14:07,947
and wake up the muscles 
that you need to connect.

340
00:14:07,947 --> 00:14:09,978
Engage the right inner thigh,

341
00:14:09,978 --> 00:14:11,684
allow it to turn in.

342
00:14:11,684 --> 00:14:13,095
Pull back with the 
left hip crease

343
00:14:13,095 --> 00:14:14,721
head over heart, 
heart over pelvis.

344
00:14:14,721 --> 00:14:17,590
So there's a tendency right in
a lot of the warrior postures

345
00:14:17,590 --> 00:14:19,959
for the spine and the 
center to lean forward.

346
00:14:19,959 --> 00:14:23,196
See if you can 
draw it all together,

347
00:14:23,196 --> 00:14:24,931
find that containment,

348
00:14:24,931 --> 00:14:27,633
establish head over heart, 
heart over pelvis.

349
00:14:30,645 --> 00:14:33,239
And really press 
down into the outer edge

350
00:14:33,239 --> 00:14:34,640
of that right foot.

351
00:14:34,640 --> 00:14:36,409
Lift it from the right arch

352
00:14:36,409 --> 00:14:39,112
and then maybe we'll take the
arms out wide, Warrior Two.

353
00:14:39,112 --> 00:14:41,913
Virabhadrasana Two.

354
00:14:41,913 --> 00:14:44,188
So just take a couple 
moments here to play.

355
00:14:45,732 --> 00:14:47,863
Feeling it out.

356
00:14:47,863 --> 00:14:51,914
Find a strong base.

357
00:14:51,914 --> 00:14:53,226
Hug the lower ribs in.

358
00:14:53,226 --> 00:14:55,128
So maybe we're here, hug it in.

359
00:14:55,128 --> 00:14:57,797
Find that 
containment like that corset.

360
00:14:57,797 --> 00:15:00,533
Corset, corset.

361
00:15:00,533 --> 00:15:02,568
Corset feeling.

362
00:15:02,568 --> 00:15:04,596
What is it?

363
00:15:04,596 --> 00:15:06,839
Alright.

364
00:15:06,839 --> 00:15:08,508
Inhale.

365
00:15:08,508 --> 00:15:11,244
Exhale, relax your shoulders.

366
00:15:11,244 --> 00:15:13,346
Inhale, straighten 
the front leg, lift.

367
00:15:13,346 --> 00:15:17,583
Try to keep that connection,
that traction in the feet

368
00:15:17,583 --> 00:15:20,319
and that scissor 
effect as you lift up.

369
00:15:20,319 --> 00:15:22,391
And then bending the knee,

370
00:15:22,391 --> 00:15:23,744
breathe out this time.

371
00:15:23,744 --> 00:15:27,226
Inhale to lift.

372
00:15:27,226 --> 00:15:30,129
Exhale, bend, press into the
knife edge of that back foot.

373
00:15:30,129 --> 00:15:33,766
As you move, can you keep the
leg strong the whole time?

374
00:15:37,723 --> 00:15:40,373
In the line of the spine,

375
00:15:40,373 --> 00:15:43,643
long and 
supported by the muscles.

376
00:15:43,643 --> 00:15:46,412
In the back body 
and the front body.

377
00:15:46,412 --> 00:15:48,948
Let's do one more. (inhale)

378
00:15:50,772 --> 00:15:52,685
And the next time 
you inhale straighten.

379
00:15:52,685 --> 00:15:55,321
Imagine drawing 
both feet together,

380
00:15:55,321 --> 00:15:58,291
lifting up through the center
then send the hips back.

381
00:15:58,291 --> 00:16:00,028
Strong legs.
When I work in this way,

382
00:16:00,028 --> 00:16:02,295
I mean it's like no gust of wind

383
00:16:02,295 --> 00:16:04,030
could ever blow me down here.

384
00:16:04,030 --> 00:16:07,300
Super grounded, super 
rooted, pull the pinkies back

385
00:16:07,300 --> 00:16:09,168
and take your time here.

386
00:16:09,168 --> 00:16:11,904
Right inner thigh goes in and
out towards the back wall,

387
00:16:11,904 --> 00:16:14,040
I tug the left hip crease back.

388
00:16:14,040 --> 00:16:15,041
I reach, reach, reach, reach,

389
00:16:15,041 --> 00:16:17,986
stay long on all 
four sides of the torso

390
00:16:17,986 --> 00:16:19,278
and Triangle Pose.

391
00:16:19,278 --> 00:16:22,081
Breathing here, exploring.

392
00:16:22,081 --> 00:16:23,516
Staying grounded 
through the feet,

393
00:16:23,516 --> 00:16:24,851
it's as if 
you're trying to press

394
00:16:24,851 --> 00:16:27,687
away from your 
yoga mat with your feet.

395
00:16:29,084 --> 00:16:31,490
And that's really how we grow
this pose too, side note.

396
00:16:31,490 --> 00:16:35,263
Into a core-activating posture.

397
00:16:35,263 --> 00:16:36,963
When I started practicing, 
would've never thought

398
00:16:36,963 --> 00:16:38,898
that I wouldn't be 
leaning on my left hand

399
00:16:38,898 --> 00:16:41,942
but now very,

400
00:16:45,615 --> 00:16:47,939
I won't say easy, 
but accessible.

401
00:16:49,474 --> 00:16:52,511
One breath more,

402
00:16:52,511 --> 00:16:54,313
then soft bend 
in that front knee

403
00:16:54,313 --> 00:16:55,948
as you come back to Warrior Two,

404
00:16:55,948 --> 00:16:59,217
you got this 
pull the pinkies back.

405
00:16:59,217 --> 00:17:01,854
And then slowly 
straightening that front leg,

406
00:17:01,854 --> 00:17:04,290
turn both toes in.

407
00:17:04,290 --> 00:17:07,660
Reach behind, 
interlace, stretch the belly.

408
00:17:07,660 --> 00:17:11,998
Lengthen tail bone down 
and draw navel up and in.

409
00:17:11,998 --> 00:17:13,900
So going from here to here.

410
00:17:13,900 --> 00:17:16,035
Find that strong footing.

411
00:17:16,035 --> 00:17:18,137
This is super 
hero pose, here right.

412
00:17:18,137 --> 00:17:20,172
Right here I swear, 
I just got excited.

413
00:17:20,172 --> 00:17:24,710
Knuckles drawn down and 
away as your power posture,

414
00:17:24,710 --> 00:17:25,978
feel the power of the legs

415
00:17:25,978 --> 00:17:27,546
so maybe close your eyes here

416
00:17:27,546 --> 00:17:30,491
and maybe feel the 
power of your legs.

417
00:17:30,491 --> 00:17:32,075
And then release.

418
00:17:32,075 --> 00:17:35,087
(exhales)

419
00:17:35,087 --> 00:17:36,088
Bring the feet together.

420
00:17:36,088 --> 00:17:40,393
You can hop it together or
slowly inch the feet together

421
00:17:40,393 --> 00:17:42,962
and prepare for Tree Pose.

422
00:17:42,962 --> 00:17:45,131
So find that 
nice strong base here,

423
00:17:45,131 --> 00:17:47,129
squeeze, squeeze, squeeze.

424
00:17:50,280 --> 00:17:53,472
Then find that lift up 
through the front body

425
00:17:53,472 --> 00:17:55,398
and that grounding 
through the back body.

426
00:17:58,844 --> 00:18:01,847
Then without shifting 
your weight to your left hip,

427
00:18:01,847 --> 00:18:02,848
see if you can slowly,

428
00:18:02,848 --> 00:18:05,318
as if you were trying to 
not move your hips at all,

429
00:18:05,318 --> 00:18:07,453
in fact go ahead and put 
your hands on the waistline.

430
00:18:07,453 --> 00:18:08,587
So don't move your hips and all

431
00:18:08,587 --> 00:18:12,358
and slowly lift 
the right knee up.

432
00:18:12,358 --> 00:18:13,059
Fabulous.

433
00:18:13,059 --> 00:18:15,461
From there we can 
grab the right ankle,

434
00:18:15,461 --> 00:18:18,397
either hike that right 
heel up towards the midline

435
00:18:18,397 --> 00:18:20,032
or maybe below the knee

436
00:18:20,032 --> 00:18:22,902
or keep your toes on the ground
for a little more stability.

437
00:18:24,982 --> 00:18:28,273
And then hands can 
stay on the waistline here.

438
00:18:28,273 --> 00:18:31,769
Or maybe you bring 
hands to heart center.

439
00:18:33,746 --> 00:18:35,915
Now here, super important,

440
00:18:38,584 --> 00:18:41,354
the meeting of the 
two opposing forces.

441
00:18:41,354 --> 00:18:43,789
So pressing to the 
outer edge of your right foot

442
00:18:43,789 --> 00:18:46,792
and squeeze the 
left inner thigh,

443
00:18:46,792 --> 00:18:49,194
squeezing towards the midline

444
00:18:49,194 --> 00:18:51,931
and then from the 
power of the left inner thigh

445
00:18:51,931 --> 00:18:53,366
and the right foot,

446
00:18:53,366 --> 00:18:57,203
lift up through your spine a
little taller, a little more

447
00:18:57,203 --> 00:19:00,706
and then maybe reach the
fingertips up towards the sky.

448
00:19:00,706 --> 00:19:03,171
Thumbs back, pinkies forward,

449
00:19:03,171 --> 00:19:05,678
top of the right 
thigh's rolling out

450
00:19:05,678 --> 00:19:10,049
and we're using this 
idea of push and pull,

451
00:19:10,049 --> 00:19:15,287
playing with the two opposing
forces to find stability,

452
00:19:15,287 --> 00:19:18,190
to find balance.

453
00:19:18,190 --> 00:19:20,192
Which is the ultimate goal.

454
00:19:25,131 --> 00:19:27,967
Repeat this or finish 
the sentence, if you fall.

455
00:19:30,002 --> 00:19:31,886
If you fall, don't worry.

456
00:19:37,223 --> 00:19:39,045
And then big inhale.

457
00:19:39,045 --> 00:19:41,447
To find expansion 
wherever you are,

458
00:19:41,447 --> 00:19:43,949
big exhale to bring the 
knee all the way back up.

459
00:19:43,949 --> 00:19:46,018
Try to squeeze up 
towards your heart center

460
00:19:46,018 --> 00:19:48,730
and then exhale 
lower it down with care.

461
00:19:48,730 --> 00:19:50,372
Second side.

462
00:19:50,372 --> 00:19:51,957
Check it out.

463
00:19:53,581 --> 00:19:55,395
So find nice strong base.

464
00:19:58,798 --> 00:20:04,437
And without moving the 
hips slowly lift left knee up.

465
00:20:04,437 --> 00:20:06,955
So I'm already hugging 
into the midline here.

466
00:20:09,341 --> 00:20:11,110
Then find your 
Tree Pose on this side,

467
00:20:11,110 --> 00:20:14,013
play, hold onto 
your focus, your drishti.

468
00:20:14,013 --> 00:20:15,915
And I'm gonna play right 
away with this opposition

469
00:20:15,915 --> 00:20:18,217
of pressing the left 
foot into my right inner thigh

470
00:20:18,217 --> 00:20:22,488
and then squeezing, hugging
everything into the midline

471
00:20:22,488 --> 00:20:25,858
from my right glute, my right
hip, my right inner thigh.

472
00:20:25,858 --> 00:20:27,326
Squeezing in.

473
00:20:27,326 --> 00:20:29,462
Top of the left 
thigh rotates out.

474
00:20:29,462 --> 00:20:32,665
And what helps me do that is
lengthening tailbone down.

475
00:20:32,665 --> 00:20:35,935
Again finding that lift 
up through the front body

476
00:20:35,935 --> 00:20:37,937
and that grounding 
through the back body.

477
00:20:40,206 --> 00:20:43,411
So play with opposition here,

478
00:20:43,411 --> 00:20:45,697
find support from within.

479
00:20:45,697 --> 00:20:48,481
You're hugging the 
muscles to the bone here.

480
00:20:48,481 --> 00:20:50,382
Staying positive if you fall,

481
00:20:50,382 --> 00:20:52,351
if you get a foot cramp,

482
00:20:52,351 --> 00:20:54,520
smile, it's all good.

483
00:20:54,520 --> 00:20:57,123
Life is good.

484
00:20:57,123 --> 00:21:00,593
Be thankful, be appreciative
for this time for yourself.

485
00:21:00,593 --> 00:21:04,029
(inhales)

486
00:21:04,029 --> 00:21:07,566
The luxury of being 
able to move in this way

487
00:21:07,566 --> 00:21:11,137
and breath in this way.

488
00:21:11,137 --> 00:21:13,139
Maybe you take the 
arms all the way up.

489
00:21:19,378 --> 00:21:24,170
And so we're not coming into
this shape to achieve balance

490
00:21:24,867 --> 00:21:26,619
but to practice balance.

491
00:21:26,619 --> 00:21:29,522
So it's different every day.

492
00:21:29,522 --> 00:21:31,773
Again, going back 
to that honoring.

493
00:21:31,773 --> 00:21:34,576
Alright, one more breath.

494
00:21:34,576 --> 00:21:36,028
And then exhale with control.

495
00:21:36,028 --> 00:21:38,003
Best you can, 
standing one legged tadasana.

496
00:21:38,003 --> 00:21:39,365
Try to squeeze 
that left knee up

497
00:21:39,365 --> 00:21:41,022
towards your heart center.

498
00:21:41,022 --> 00:21:45,096
And then exhale, place it
down with tender loving care.

499
00:21:45,096 --> 00:21:46,261
Mountain Pose.

500
00:21:46,261 --> 00:21:50,276
Open palms, loop the 
shoulders one more time,

501
00:21:50,276 --> 00:21:54,325
big strong Mountain 
here as you inhale

502
00:21:54,325 --> 00:21:56,160
and exhale.

503
00:21:57,656 --> 00:21:58,820
Beautiful.

504
00:21:58,820 --> 00:22:00,745
So we're gonna 
come to dandasana now

505
00:22:00,745 --> 00:22:05,090
so come to a nice comfy seat.

506
00:22:05,090 --> 00:22:09,228
Alright, so when you get 
down to your comfy seat.

507
00:22:09,228 --> 00:22:11,130
Move the fleshy part 
of the buttocks aside

508
00:22:11,130 --> 00:22:13,699
which you know, sometimes
it's helpful for some bodies

509
00:22:13,699 --> 00:22:15,835
and sometimes not.

510
00:22:15,835 --> 00:22:18,170
May be one of those 
antiquated things in yoga

511
00:22:18,170 --> 00:22:20,406
but I actually find 
for today's practice,

512
00:22:20,406 --> 00:22:22,174
just the action of 
kinda spreading your

513
00:22:22,174 --> 00:22:24,510
(laughs)

514
00:22:24,510 --> 00:22:25,897
butt cheeks.

515
00:22:25,897 --> 00:22:28,981
Day seven (snaps) is helpful

516
00:22:28,981 --> 00:22:31,350
because it just 
brings awareness to

517
00:22:31,350 --> 00:22:33,419
the bones that are down there.

518
00:22:33,419 --> 00:22:37,189
So the sits bones, the 
coccyx, the base of the spine

519
00:22:37,189 --> 00:22:39,792
and so from there is 
where we'll dig into the heels

520
00:22:39,792 --> 00:22:41,760
and extend the legs out long

521
00:22:41,760 --> 00:22:44,682
so there's this 
awareness of the base.

522
00:22:44,682 --> 00:22:46,524
The home base.

523
00:22:46,524 --> 00:22:48,930
If you know what I mean.

524
00:22:48,930 --> 00:22:53,324
And we come into dandasana.

525
00:22:53,324 --> 00:22:55,441
So, if you practice 
yoga with me at all

526
00:22:55,441 --> 00:22:57,509
you know I'm obsessed 
with this line of the spine

527
00:22:57,509 --> 00:23:02,264
and I like to 
refer to it as

528
00:23:02,264 --> 00:23:05,875
this stick or the staff.

529
00:23:05,875 --> 00:23:09,488
This is Staff Pose 
that holds us up, danda.

530
00:23:09,488 --> 00:23:11,190
Sanskrit for stick or staff.

531
00:23:11,190 --> 00:23:15,094
So, draw a line from the base
of the spine all the way up

532
00:23:15,094 --> 00:23:17,463
and imagine just 
like we did yesterday

533
00:23:17,463 --> 00:23:20,021
that you're leaning 
up against a wall

534
00:23:21,826 --> 00:23:24,570
and this is a tough posture

535
00:23:24,570 --> 00:23:27,499
so you might need to sit 
up on a blanket or a block

536
00:23:27,499 --> 00:23:28,941
or tent the palms,

537
00:23:28,941 --> 00:23:30,876
so put a little tentpole 
in the center of your palm

538
00:23:30,876 --> 00:23:33,579
and lift up on the fingertips.

539
00:23:33,579 --> 00:23:35,814
If your arms are able 
to come down to the ground

540
00:23:35,814 --> 00:23:39,010
then really press into 
your knuckles and find lift

541
00:23:39,010 --> 00:23:41,787
and then everyone 
rotate the shoulders,

542
00:23:41,787 --> 00:23:45,224
so wrap around, draw 
the shoulder blades together

543
00:23:45,224 --> 00:23:46,458
and lift your heart.

544
00:23:46,458 --> 00:23:49,428
Firming down from 
the tops of the thighs,

545
00:23:49,428 --> 00:23:51,330
little action point 
here is to maybe lift

546
00:23:51,330 --> 00:23:53,332
the heels and spread the 
toes, but that's optional.

547
00:23:56,001 --> 00:23:57,002
Lift and lengthen,

548
00:23:57,002 --> 00:23:59,004
breathe deep.

549
00:24:02,174 --> 00:24:03,876
Awesome, then inhale in,

550
00:24:03,876 --> 00:24:05,778
dig into the heels, 
bend the knees

551
00:24:05,778 --> 00:24:08,550
and then exhale, just 
press into the fingertips

552
00:24:08,550 --> 00:24:10,015
and if you're on your fingertips

553
00:24:10,015 --> 00:24:11,550
you're not 
actually going to lift,

554
00:24:11,550 --> 00:24:14,196
well maybe you could 
but might break your finger.

555
00:24:14,196 --> 00:24:15,421
So don't do that on my watch,

556
00:24:15,421 --> 00:24:17,156
but if you're on your fingertips

557
00:24:17,156 --> 00:24:20,292
just think about 
lifting up from the pelvic floor

558
00:24:20,292 --> 00:24:22,444
and if you're on your 
hands maybe you do lift up.

559
00:24:24,963 --> 00:24:27,288
One more breath, lifting up

560
00:24:27,288 --> 00:24:29,835
and then exhale, release,

561
00:24:29,835 --> 00:24:31,503
soften everything in your mind,

562
00:24:31,503 --> 00:24:33,172
soften through 
your pelvic floor,

563
00:24:33,172 --> 00:24:36,775
ah, and bring the feet 
together for Cobbler's Pose.

564
00:24:36,775 --> 00:24:38,644
Grab the ankles, 
knees nice and wide,

565
00:24:38,644 --> 00:24:42,581
tops of the thighs 
rolled down and out and away.

566
00:24:42,581 --> 00:24:45,551
And then we recreate that
length up through the spine,

567
00:24:45,551 --> 00:24:47,586
leaning back against the wall.

568
00:24:52,667 --> 00:24:54,865
So wonderful this practice

569
00:24:54,865 --> 00:24:58,003
for your posture, 
for your poise.

570
00:24:58,003 --> 00:25:01,000
Literally, 
physically, anatomically

571
00:25:01,000 --> 00:25:03,168
but also right, 
the body is a metaphor.

572
00:25:03,168 --> 00:25:04,169
We've talked about this,

573
00:25:04,169 --> 00:25:07,342
so if you practice

574
00:25:07,342 --> 00:25:10,142
good posture and moving

575
00:25:10,142 --> 00:25:12,778
with this stability, 
this awareness,

576
00:25:12,778 --> 00:25:14,980
you know, 
good poise on your mat,

577
00:25:14,980 --> 00:25:19,885
you're gonna be able to 
move with poise off your mat.

578
00:25:19,885 --> 00:25:21,220
And then people 
are gonna be like,

579
00:25:21,220 --> 00:25:22,654
♫ Who's that lady?

580
00:25:22,654 --> 00:25:24,763
♫ Who's that lady? ♫

581
00:25:24,763 --> 00:25:25,918
Even if you're a 
dude, they'll be like,

582
00:25:25,918 --> 00:25:27,809
who's that lady?
Just kidding, okay.

583
00:25:27,809 --> 00:25:29,995
So open up the 
feet like a book here,

584
00:25:29,995 --> 00:25:33,065
maybe take your thumbs 
to the arches of your feet

585
00:25:33,065 --> 00:25:35,401
and open them up like a book.

586
00:25:35,401 --> 00:25:39,644
So really encouraging more
of a rotation of the hips

587
00:25:39,644 --> 00:25:41,240
and sit up nice and tall again.

588
00:25:41,240 --> 00:25:42,641
You know you can 
always pause the video

589
00:25:42,641 --> 00:25:44,109
and sit up on a 
little blanket or block

590
00:25:44,109 --> 00:25:45,411
but don't quit the video.

591
00:25:45,411 --> 00:25:47,546
Come back to me now.

592
00:25:47,546 --> 00:25:51,417
We made a commitment 
and we're in this together.

593
00:25:51,417 --> 00:25:52,251
We're all in this together.

594
00:25:52,251 --> 00:25:55,020
Cobbler's Pose 
or Baddha Konasana.

595
00:25:55,020 --> 00:25:56,885
Sit up nice and tall

596
00:25:56,885 --> 00:25:58,724
and then we're 
going to release the hands

597
00:25:58,724 --> 00:26:00,926
so you're probably 
gripping on the feet right now

598
00:26:00,926 --> 00:26:03,128
which is great for 
a little resistance

599
00:26:03,128 --> 00:26:05,297
but lift up 
through the armpit chest,

600
00:26:05,297 --> 00:26:07,075
we're gonna bring 
the palms together

601
00:26:07,075 --> 00:26:08,801
and then you're 
gonna open all your fingers

602
00:26:08,801 --> 00:26:10,736
except for the 
thumb and the pinky

603
00:26:10,736 --> 00:26:13,806
and we're gonna open up to
a little Lotus Mudra here.

604
00:26:13,806 --> 00:26:14,673
Keep the chest open

605
00:26:14,673 --> 00:26:16,008
again lifting up 
through the armpit chest,

606
00:26:16,008 --> 00:26:17,008
you can bring the elbows


607
00:26:17,008 --> 00:26:18,877
together as 
still keeping lifted,

608
00:26:18,877 --> 00:26:20,045
go for it.

609
00:26:20,045 --> 00:26:22,123
But if the shoulders 
are tight, stay here.

610
00:26:22,123 --> 00:26:23,982
And we're just gonna be 
here for a couple breaths.

611
00:26:25,438 --> 00:26:28,220
Now there might be some
tension in the hip flexors here

612
00:26:28,220 --> 00:26:30,589
so soften that best you can.

613
00:26:30,589 --> 00:26:32,991
Draw down through 
the tops of the thighs

614
00:26:32,991 --> 00:26:34,993
and lift your 
chin just slightly.

615
00:26:37,129 --> 00:26:40,065
So remember that you're leaning
up against your wall here,

616
00:26:40,065 --> 00:26:42,601
take one more breath.

617
00:26:42,601 --> 00:26:45,157
Head over heart, 
heart over pelvis.

618
00:26:45,157 --> 00:26:47,306
Woo and then release.

619
00:26:47,306 --> 00:26:48,774
Hands are gonna come behind you,

620
00:26:48,774 --> 00:26:50,609
feet are gonna 
go in front of you

621
00:26:50,609 --> 00:26:53,479
and a little 
windshield wiper action here

622
00:26:53,479 --> 00:26:55,380
oh, should feel amazing.

623
00:26:55,380 --> 00:26:58,069
That inner 
rotation now of the hip.

624
00:26:58,069 --> 00:27:01,520
A little stretchy 
stretch of the hip crease,

625
00:27:01,520 --> 00:27:02,687
the hip flexor.

626
00:27:02,687 --> 00:27:04,966
A little massage on the booty,

627
00:27:04,966 --> 00:27:06,992
maybe even the piriformis

628
00:27:06,992 --> 00:27:08,494
and if you need a 
little more you can pause

629
00:27:08,494 --> 00:27:12,231
and do the little 
cross over we've done before.

630
00:27:12,231 --> 00:27:13,866
Alright, awesome 
work today everyone

631
00:27:13,866 --> 00:27:17,336
so today's practice 
ends in Sukhasana,

632
00:27:17,336 --> 00:27:19,470
a meditation pose

633
00:27:19,470 --> 00:27:23,381
and I like to challenge you
to sit there for one minute.

634
00:27:23,381 --> 00:27:25,310
It's not a time out 
it's actually a time in.

635
00:27:25,310 --> 00:27:27,455
Check in one last minute

636
00:27:27,455 --> 00:27:32,718
of togetherness,
of stability, of grounding

637
00:27:32,718 --> 00:27:36,688
so that you can 
feel amazing and balanced

638
00:27:36,688 --> 00:27:40,151
and ready for anything.

639
00:27:40,151 --> 00:27:42,060
So come into a nice comfortable
seat when you're ready

640
00:27:46,475 --> 00:27:47,966
and then inhale lots of love in.

641
00:27:47,966 --> 00:27:51,737
Just let the hands rest 
wherever they naturally fall.

642
00:27:51,737 --> 00:27:53,739
And exhale, lots of love out.

643
00:27:55,674 --> 00:27:57,676
Inhale, lost of love in.

644
00:27:59,578 --> 00:28:01,589
And exhale, lots of love out.

645
00:28:02,703 --> 00:28:05,350
And now see if you 
can find that length

646
00:28:05,350 --> 00:28:09,321
and tap into this idea 
of support from within,

647
00:28:09,321 --> 00:28:11,657
this stability, this lift up

648
00:28:13,122 --> 00:28:15,994
and this grounding 
down without forcing it.

649
00:28:15,994 --> 00:28:19,698
So add the sukha part, 
add the softness.

650
00:28:19,698 --> 00:28:22,901
Try to get 
comfortable in this posture

651
00:28:22,901 --> 00:28:24,436
and I'm not 
saying that you will.

652
00:28:24,436 --> 00:28:26,338
So I want to acknowledge, 
just like easy poses

653
00:28:26,338 --> 00:28:27,372
isn't always easy

654
00:28:27,372 --> 00:28:31,476
but the goal is 
to kind of get out

655
00:28:31,476 --> 00:28:35,213
or carve out that softness.

656
00:28:38,684 --> 00:28:40,686
Close your eyes.

657
00:28:46,491 --> 00:28:48,493
Feel your breath moving.

658
00:28:52,297 --> 00:28:56,301
Stick with me, 
stick with the video.

659
00:28:56,301 --> 00:29:00,875
Stick with your commitment 
to find what feels good.

660
00:29:21,059 --> 00:29:23,061
Take a deep breath in.

661
00:29:24,396 --> 00:29:26,398
And as you exhale 
bat the eyelashes open

662
00:29:26,398 --> 00:29:28,000
if they are not open already.

663
00:29:28,000 --> 00:29:30,702
And draw the palms 
together at your heart,

664
00:29:30,702 --> 00:29:32,738
♫ you're beautiful,

665
00:29:32,738 --> 00:29:34,973
♫ I just want you to know,

666
00:29:34,973 --> 00:29:36,675
♫ You're my favorite ♫

667
00:29:36,675 --> 00:29:38,010
Lift the heart up to the thumbs

668
00:29:44,290 --> 00:29:46,918
and go rock the rest 
of your day or your night.

669
00:29:46,918 --> 00:29:49,988
Thank you so much for sharing
your time and your energy

670
00:29:49,988 --> 00:29:51,056
and this practice with me

671
00:29:51,056 --> 00:29:52,691
and all the other 
people round the world

672
00:29:52,691 --> 00:29:53,792
who are participating.

673
00:29:53,792 --> 00:29:56,495
We definitely 
have an opportunity here

674
00:29:56,495 --> 00:29:57,496
to find what feels good,

675
00:29:57,496 --> 00:29:59,865
but also remember 
we're not alone

676
00:29:59,865 --> 00:30:01,506
and we're all in this together.

677
00:30:01,506 --> 00:30:03,568
So I'll see you 
tomorrow, day eight.

678
00:30:03,568 --> 00:30:06,705
And if you know 
anything about these programs,

679
00:30:06,705 --> 00:30:09,975
day eight is always a 
yummy one so don't miss it,

680
00:30:09,975 --> 00:30:11,379
show up for yourself.

681
00:30:11,379 --> 00:30:13,245
I'll see you on 
the mat tomorrow.

682
00:30:13,245 --> 00:30:15,243
Questions, comments down below.

683
00:30:15,243 --> 00:30:16,720
Take good care.

684
00:30:16,720 --> 00:30:18,178
Namaste.

685
00:30:18,178 --> 00:30:21,963
(light music)