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- Hello my sweet 
friends and welcome to your

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31 day Yoga Revolution.

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Today we have a 
serenity practice,

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so I'm going to 
invite you to grab a pillow.

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I grabbed the pillow off my bed.

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You can grab any pillow 
and if you don't have one,

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don't worry, you'll 
still be really comfy.

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So some traditions 
are not meant to die,

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so it's day eight, 
don't hate, meditate, feel great.

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Can't wait.

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(upbeat music)

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Alright my lovely friends, 
we're going to begin

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in a nice 
comfortable seat,

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ankles crossed, sit up 
on your pillow if you like.

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I went full hog and 
laid a whole blanket down.

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So if you want to pause 
the video and get really cozy

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so that you can stretch out

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on a nice padded 
surface, please do.

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And when you're ready, 
we'll bring the hands

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to the tops of 
thighs or the knees,

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whatever feels more 
natural, most natural,

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whatever feels good.

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And let's take a 
trip down memory lane

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to yesterday's practice 
and begin to find this

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lift up through the 
front body, this grounding

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through the back body.

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Feel this connection 
of the sits bones

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down into the earth, this
length up through the crown.

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This steadiness, 
this alertness in the spine.

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And then let's use 
the breath to soften it,

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so today as you know 
is about soft, stretchy,

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yummy movement, but 
that's not without support

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or the stability, so we're
gonna marry the two together,

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and hopefully that will leave
you feeling super refreshed

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and balanced, and a 
little more balanced

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in your inner world when we
finish this practice today.

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So sit up nice and tall 
and use your breath to find

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places to soften, maybe through
the fingertips, the jaw.

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And, whatever this means to you,

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just take a moment, 
maybe close your eyes,

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go inward to 
blanket yourself in love.

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So if you've been 
really hard on yourself,

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I was hard on myself yesterday

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and I finally 
recognized it, and then once

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I recognized it, 
I lifted that weight

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off my own self and felt better.

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So, if you've been 
really hard on yourself lately

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or maybe you just 
had a rough day thus far

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or rough week or 
rough year, can you blanket

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yourself in love here?

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And that's not easy 
to do, so that's why

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we commit to this practice.

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What does it feel like 
to blanket yourself in love?

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What would that look like?

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What would that feel like?

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How would you breathe?

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And for me, when I really move
from a place of self love,

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as cheesy as hell as it sounds,

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that is when I feel 
and discover peace,

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this idea of 
balance and tranquility,

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or as we are 
embracing today, serenity.

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And when you think 
of the word serene,

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what sort of picture 
comes up in your head?

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So it's really not that 
we're lackadaisical and chill

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all the time, we're focused, 
we're alert, sthira,

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but we balance 
that with the ease

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and with the recognition 
of what feels comfy.

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That's how I like to define it.

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So today is about 
embracing that

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really nice, slow movement here.

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Open your eyes if 
they are not already

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and bring the 
left fingertips down,

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and then slowly, left palm 
or left fingertips down,

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and then slowly 
just draw your left ear

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over your left shoulder.

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And try to keep anchored 
through your right shoulder.

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That stability in the shoulders.

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And then a little softness here,
maybe you close your eyes

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once you get into the good spot.

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Maybe you find 
soft, easy movement.

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And then maybe you 
stay here or maybe you lift

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the left hand and 
draw it all the way up

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just to the top of the head.

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We're not putting 
any extra added weight,

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got zenned out 
there, it's working,

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but just allowing 
the weight of the hand

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to naturally fall.

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And then don't 
let this come up here,

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but keep that 
stability that we establish

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in the shoulders, keep that.

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And then, are you breathing?

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Let's breathe.

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So it's super hard to slow down,
I want to acknowledge that,

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so you are a total 
badass for being here

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and for showing up.

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Stick with this video.

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Stick with me.

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Stick with your practice.

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And if you're really 
busy and you feel like

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you don't have time, know 
that this time on your mat

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is going to affect 
all the other things

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you have to do.

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Ten-fold.

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Read my email today.

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Read it later, 
make time for that too,

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because it really is 
about us shifting gears

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to realize, ah yes, by 
taking this time for myself,

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everything else 
moves more smoothly.

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Alright, release the 
left hand to the ground.

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Draw the chin 
through to the chest

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and then lift up 
to center from here.

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Mmmm, right fingertips 
or right palm comes down.

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Bring the left 
hand to the left thigh

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and then find that 
stability in the shoulders,

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and then slow and 
steady, drop right ear

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over right shoulder.

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And so the first layer here, 
the superficial layer,

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that kind of first layer is, 
ah yes, neck stretch,

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perfect, wonderful, 
great for everyone.

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But then use your breath to
go beyond that, and again,

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practice moving, 
breathing, experiencing

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the full body here, 
so you might see

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this line from crown to tail.

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You might feel the 
stretch from your left ear

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to your left hip.

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You might have a memory 
or thoughts might come up

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about your to-do list later.

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And then embrace 
all of those things.

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And keep returning to 
the role of the observer

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by the breath, via the breath.

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Right hand might 
come up and over.

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Soft and easy, be kind.

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Practice being kind 
and gentle to yourself.

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It's tough.

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Mmmm.

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Maybe take one more breath here.

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And then use the 
exhale to release.

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Draw the chin into the chest.

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And then roll it 
up here, life is good.

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Yes, beautiful.

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So soft, easy movement.

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Pay attention to how 
you connect things today

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from point A to 
point B, really nice, calm,

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soft, easy movement, okay,

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left foot's gonna come in.

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We're gonna really 
draw that left heel in

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and then I'm gonna actually
turn on my mat a little bit here

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so I can send the 
right foot out long.

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Then tug the 
right hip crease in,

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tug the right 
thighbone into socket here.

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Chko.

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And then roll the 
left inner thigh out.

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Then remember when we 
were in Tree Pose yesterday?

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Squeeze, find a little squeeze
up through the midline.

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And then inhale, reach 
the arms up towards the sky.

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Exhale, slowly coming
forward, Head-to-Knee Pose.

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Now we're not gonna crank.

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Again, we're not trying to
fit ourselves into this shape,

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but pay attention to 
everything along the way.

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So maybe one day I'll get here.

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But, keep the action of the legs

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as you slowly play 
with coming forward.

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Try to keep the upper 
back broad and the chest open.

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Then we have some options here.

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We can grab the shin, 
can grab our pant.

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We can interlace, 
need some room here,

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interlace the fingertips, 
bring them to the foot.

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Or, we can take the 
left hand to the outer edge

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of the right foot 
for a deeper stretch

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in the left side body.

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Might be good after 
that day six oblique work.

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And then breathing here.

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Spread the toes.

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Soften through the skin of
the forehead and your brow,

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and on a final exhale we
will draw chin to chest here.

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I'm already feeling serenity.

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Serenity now!

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You knew it was gonna 
happen, just a matter of time.

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Serenity now!

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Tuck the chin into the chest.

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From your root, 
that root chakra,

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ground down into 
the earth, coccyx down,

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and we roll up.

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Beautiful, and 
we'll recenter on the mat,

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and we're gonna bend the 
right knee, slow and steady,

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keep active in the toes.

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You can never be too 
careful, too mindful,

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and we're gonna 
come into this shape

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that I dubbed cheerleader 
pose, which is not a great,

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not brilliant by any means, 
but you get the image.

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And so, pay 
attention to the sensation

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in your right hip socket.

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And then if you 
need more stability,

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you can walk the left heel out.

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Fabulous, once you get 
there, loop the shoulders,

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lift your heart, and 
we're just gonna take

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the right arm across the body.

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Use the left palm to 
find this stretch here,

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and so you've come to this arm
stretch in gym class before,

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but let's bring our 
yoga mindfulness to it

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by maybe finding 
stability through the shoulders,

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so a little 
squaring of the shoulders.

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And then boom, 
anchoring some weight down here,

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think about allowing your
right glute to be really heavy,

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so rather than 
forcing the bone there,

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just imagine that right hip

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or that right glute 
gettin' heavy, you know.

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(laughs)

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Did your right 
glute get heavy today?

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Yes, I did yoga.

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31 days of Yoga Revolution!

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Okay, one more breath, 
lift your heart.

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And then release, and 
we're gonna do a twist here.

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So first twist to the right.

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This is a small twist.

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Inhale, lift up.

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And then exhale, big twist.

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As you come through center,
dial your heart to the left.

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Inhale, lift.

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And exhale, twist.

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Wonderful, release, 
come back to center.

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And slow and steady, 
the right heel comes in,

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and the left leg 
goes out, Janu Sirsasana,

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Head-to-Knee Pose.

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Left thighbone tugs in.

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Top of the 
right thigh rolls out.

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Then, you may not be used to
doing this in Janu Sirsasana,

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but do it today, since we're
kind of building each day,

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imagine you're in 
Tree Pose just like yesterday

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and press your foot, even if
it's not pressing all the way,

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but imagine it pressing in, 
and find that squeeze,

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that lift up.

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So you're not going 
into the pose like this,

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selling yourself short, dang it.

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Really root to rise 
here, find that lift,

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squeeze, find length, and
then explore the forward fold.

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So, same as before, you 
can keep the palms here,

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grab the shin, maybe 
you play with interlacing,

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or taking the right 
hand to the outer edge

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of the left thigh, and 
I encourage you to try different

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things here, slow and mindful,
and not just get stuck.

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So play, 
navigate with your breath.

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And then remember to 
soften the skin of the face

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and the brow, serenity now.

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So I toyed with calling 
today's practice surrender,

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but I liked this idea 
of serenity being a quality

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that comes from 
all these actions

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that we're doing on the mat,
so surrender is Shavasan,

249
00:12:56,609 --> 00:13:00,013
but today it's still active,
it's just a different quality,

250
00:13:00,013 --> 00:13:03,513
a different flavor, 
a different rasa.

251
00:13:06,019 --> 00:13:07,520
Take one more deep breath in.

252
00:13:07,520 --> 00:13:11,691
Use your next exhale to 
draw the chin to the chest.

253
00:13:13,526 --> 00:13:15,194
And then roll it up.

254
00:13:17,263 --> 00:13:20,199
Roll it up, keep the 
toes active as you shift

255
00:13:20,199 --> 00:13:23,569
back to center, 
bend the knee, toes active.

256
00:13:23,569 --> 00:13:26,011
Come to this shape.

257
00:13:26,011 --> 00:13:28,441
(laughs)

258
00:13:29,409 --> 00:13:31,010
Brilliant, Adriene.

259
00:13:31,978 --> 00:13:35,515
So here we go again, feeling
the weight of that left glute

260
00:13:35,515 --> 00:13:37,784
drop down, woo, feels good.

261
00:13:37,784 --> 00:13:41,220
Should feel really 
good here, day eight.

262
00:13:41,220 --> 00:13:44,190
And then here we go, left
hand crosses over the chest,

263
00:13:44,190 --> 00:13:48,361
big stretch here, square the
shoulders, lift your heart.

264
00:13:53,666 --> 00:13:56,869
And again, allowing that 
left glute to be heavy here,

265
00:13:56,869 --> 00:13:58,204
toes are active.

266
00:14:02,375 --> 00:14:04,477
And then slowly release.

267
00:14:04,477 --> 00:14:08,414
Small twist to the left, 
rooting down to rise here,

268
00:14:08,414 --> 00:14:09,982
so lift your heart.

269
00:14:11,651 --> 00:14:14,020
And then release, 
big twist to the right.

270
00:14:14,020 --> 00:14:15,455
Send breath 
down into your belly,

271
00:14:15,455 --> 00:14:17,390
so practice that 
directional breath,

272
00:14:17,390 --> 00:14:20,526
that diaphragmatic breathing, 
so breathe all the way

273
00:14:20,526 --> 00:14:22,261
down to your belly 
here even if you just get

274
00:14:22,261 --> 00:14:25,498
one good one in there, 
come on, give it to me.

275
00:14:25,498 --> 00:14:27,900
Big breath into the belly.

276
00:14:27,900 --> 00:14:31,938
So great for the 
internal organs when we breathe

277
00:14:31,938 --> 00:14:36,800
in such a way, and 
then release, awesome.

278
00:14:37,747 --> 00:14:39,545
Okay, so we're 
gonna bring the soles

279
00:14:39,545 --> 00:14:41,647
of the feet together here.

280
00:14:41,647 --> 00:14:44,150
Again, lift up on your pillow.

281
00:14:45,318 --> 00:14:47,954
So now we're going 
tops of the thighs out

282
00:14:47,954 --> 00:14:51,357
and we lift up 
through the heart, the chest,

283
00:14:51,357 --> 00:14:54,360
and it's foot 
massage time, don't be shy.

284
00:14:54,360 --> 00:14:57,997
So take your thumbs to 
the arches of the feet.

285
00:14:57,997 --> 00:14:59,999
So one of my goals 
for this year is to learn

286
00:14:59,999 --> 00:15:04,270
more about the feet, 'cause
I know how important it is,

287
00:15:04,270 --> 00:15:07,273
but I'm wanting to expand 
my knowledge on the feet,

288
00:15:07,273 --> 00:15:09,075
I'm interested in reflexology.

289
00:15:09,075 --> 00:15:12,411
So if you know some 
shiz, share it with me

290
00:15:12,411 --> 00:15:15,314
and everyone in 
the comments below.

291
00:15:16,582 --> 00:15:19,418
I do know that tending 
to this arched space too

292
00:15:19,418 --> 00:15:23,596
via self massages is 
a really good thing,

293
00:15:23,596 --> 00:15:27,960
positive force.

294
00:15:27,960 --> 00:15:29,562
I'll get into that 
maybe another day,

295
00:15:29,562 --> 00:15:33,733
but I think I got into it
with the third chakra video.

296
00:15:35,067 --> 00:15:36,335
Anyway, I'm 
interested in learning,

297
00:15:36,335 --> 00:15:38,571
so if you know, make 
sure you get your toes.

298
00:15:38,571 --> 00:15:40,439
If you're a toe popper, 
be my guest.

299
00:15:40,439 --> 00:15:45,310
You're not in a public class,
so you can pop away, daddy!

300
00:15:46,145 --> 00:15:47,513
And then the ankles.

301
00:15:47,513 --> 00:15:49,982
(laughs)

302
00:15:49,982 --> 00:15:52,785
Mmmm, and tops of the feet.

303
00:15:52,785 --> 00:15:54,887
You can always wash your
hands after this, okay dudes,

304
00:15:54,887 --> 00:15:57,156
so give yourself a massage.

305
00:15:59,792 --> 00:16:05,002
And this can be a moment for
some where it's emotional.

306
00:16:06,132 --> 00:16:08,201
So I'm lucky, I have practice,

307
00:16:08,201 --> 00:16:10,703
an opportunity to rub 
my own damn feet a lot

308
00:16:10,703 --> 00:16:14,706
in my line of work, 
but pay attention.

309
00:16:16,509 --> 00:16:18,477
Sometimes when you rub your
feet, you feel like crying.

310
00:16:18,477 --> 00:16:19,745
There's a release.

311
00:16:19,745 --> 00:16:21,113
Sometimes there's 
other stuff that comes up

312
00:16:21,113 --> 00:16:22,782
that's more mental emotional,

313
00:16:22,782 --> 00:16:24,917
like oh, I wish I had 
someone to rub my feet.

314
00:16:24,917 --> 00:16:27,119
Well so does everyone.

315
00:16:27,119 --> 00:16:29,455
Just kidding, so this is 
a great opportunity for us

316
00:16:29,455 --> 00:16:33,459
to just kind of smile 
and keep a sense of humor,

317
00:16:33,459 --> 00:16:36,696
but also be really 
loving to ourselves.

318
00:16:37,830 --> 00:16:38,664
Alright.

319
00:16:41,801 --> 00:16:43,436
And then remember 
this moment the next time

320
00:16:43,436 --> 00:16:44,904
you're having trouble sleeping.

321
00:16:44,904 --> 00:16:48,875
You can lay on your back in
your bed and rub your feet.

322
00:16:48,875 --> 00:16:53,045
Or, if you have a partner,
get them to join the parade.

323
00:16:54,146 --> 00:16:55,882
It's so exciting 
to see so many people

324
00:16:55,882 --> 00:16:57,550
doing Yoga with Adriene 
though with their partners

325
00:16:57,550 --> 00:16:59,952
and with their friends, or their
roommates, or their family.

326
00:16:59,952 --> 00:17:02,521
I think the more 
people practicing yoga,

327
00:17:04,875 --> 00:17:06,291
the better the world.

328
00:17:06,291 --> 00:17:07,827
(laughs)

329
00:17:07,827 --> 00:17:08,661
Of course, I'm biased.

330
00:17:08,661 --> 00:17:10,930
Okay, so that's it, now 
we're gonna shake it off.

331
00:17:10,930 --> 00:17:13,065
So we just had a bunch 
of energy in the hands,

332
00:17:13,065 --> 00:17:15,367
so I'm gonna shake it off, 
but keep the knees wide

333
00:17:15,367 --> 00:17:18,604
and lift up through 
your heart space.

334
00:17:18,604 --> 00:17:21,377
Shake it, really shake it.

335
00:17:23,342 --> 00:17:24,911
Shake it.

336
00:17:24,911 --> 00:17:26,913
Like a Polaroid picture.

337
00:17:28,381 --> 00:17:29,415
Keep shaking.

338
00:17:29,415 --> 00:17:31,250
Maybe close your eyes.

339
00:17:33,219 --> 00:17:35,054
Shake a little faster.

340
00:17:36,556 --> 00:17:38,891
And then release, bring 
the hands to the outer edge

341
00:17:38,891 --> 00:17:42,028
of the knees, active 
toes as you bring it in,

342
00:17:42,028 --> 00:17:45,298
and we're gonna come to lie
all the way flat on the back.

343
00:17:45,298 --> 00:17:46,365
Take your time getting there.

344
00:17:46,365 --> 00:17:48,534
Take your pillow with you.

345
00:17:49,568 --> 00:17:51,470
And we're gonna use it.

346
00:17:58,311 --> 00:18:03,063
Oh yeah, 
day eight, can't complain.

347
00:18:03,983 --> 00:18:06,819
I hope everyone 
makes it to day eight, man.

348
00:18:06,819 --> 00:18:10,156
Okay, so bring the soles 
of the feet to the ground,

349
00:18:10,156 --> 00:18:12,992
and if you want a pillow and
you didn't go grab one earlier,

350
00:18:12,992 --> 00:18:14,560
just pause the video 
and go grab a pillow,

351
00:18:14,560 --> 00:18:16,195
but you better come back.

352
00:18:16,195 --> 00:18:18,197
Snuggle your shoulder blades
underneath your heart space

353
00:18:18,197 --> 00:18:19,999
and tap into that 
inner smile or hell,

354
00:18:19,999 --> 00:18:23,769
it's day eight, 
you better just smile.

355
00:18:23,769 --> 00:18:27,073
And then bring the 
fingertips down at your side

356
00:18:27,073 --> 00:18:29,008
and really root all 
four corners of the feet

357
00:18:29,008 --> 00:18:30,443
into the ground 
and when you're ready,

358
00:18:30,443 --> 00:18:33,613
inhale, start with the tail,
get really sassy on me today

359
00:18:33,613 --> 00:18:36,182
with that pelvis, 
okay, so rock the pelvis up,

360
00:18:36,182 --> 00:18:39,385
find articulation in 
all parts of the spine.

361
00:18:39,385 --> 00:18:43,189
So really try to get articulate
in the parts of the spine,

362
00:18:43,189 --> 00:18:45,458
the vertebrae that 
maybe you don't normally,

363
00:18:45,458 --> 00:18:49,195
so that requires 
slowing down as you lift up.

364
00:18:51,731 --> 00:18:54,333
So we're not blasting 
into an active Bridge today,

365
00:18:54,333 --> 00:18:57,603
but rather using 
this as a little container

366
00:18:57,603 --> 00:19:00,573
to find 
articulation in the spine.

367
00:19:00,573 --> 00:19:02,675
And I'm gonna let you go 
up and down a couple times

368
00:19:02,675 --> 00:19:05,544
on your own and 
move with your breath,

369
00:19:05,544 --> 00:19:08,481
and so this is gonna be a
little different for everyone.

370
00:19:08,481 --> 00:19:10,016
And I do, 
obviously a ton of yoga,

371
00:19:10,016 --> 00:19:11,851
but even my 
chiropractor who I love,

372
00:19:11,851 --> 00:19:15,154
shout out to my chiropractor
and now friend, she's amazing,

373
00:19:15,154 --> 00:19:18,991
she has really encouraged 
me to slow down here,

374
00:19:18,991 --> 00:19:24,234
maybe even close the 
eyes and try to gain more

375
00:19:24,234 --> 00:19:27,967
articulation and more 
awareness in the vertebra

376
00:19:27,967 --> 00:19:33,137
that I'm maybe kind of 
just blowing past every time.

377
00:19:34,130 --> 00:19:36,042
Okay, so for me it's thoracic,

378
00:19:36,042 --> 00:19:39,712
but for you it could 
be somethin' different.

379
00:19:42,381 --> 00:19:44,683
I should say, lovies, if 
you're on a couch pillow,

380
00:19:44,683 --> 00:19:47,053
you're gonna need to take 
the pillow off to the side,

381
00:19:47,053 --> 00:19:48,954
which we're gonna 
do in a second anyway,

382
00:19:48,954 --> 00:19:53,859
'cause you want your 
neck to be able to feel good.

383
00:19:53,859 --> 00:19:56,028
Alright, let's do one 
more wherever you are.

384
00:19:56,028 --> 00:19:58,097
Stick with it, it's hard 
to slow down sometimes.

385
00:19:58,097 --> 00:20:01,333
I want to honor that, 
so stick with me.

386
00:20:03,469 --> 00:20:04,770
And then release.

387
00:20:04,770 --> 00:20:07,206
Alright, ready for the catch?

388
00:20:08,140 --> 00:20:10,042
You need reach behind, 
grab your pillow.

389
00:20:10,042 --> 00:20:11,610
If you didn't grab a pillow, 
you're just gonna do

390
00:20:11,610 --> 00:20:14,843
hands together, namaste, okay?

391
00:20:15,779 --> 00:20:18,250
So here's the catch, 
we grab the pillow

392
00:20:18,250 --> 00:20:20,986
or hands together at 
namaste, and we bring it up

393
00:20:20,986 --> 00:20:22,755
and over to the left.

394
00:20:24,223 --> 00:20:26,425
'Kay, squeeze your pillow, 
so there's lots of energy

395
00:20:26,425 --> 00:20:31,297
and if you didn't bring 
a pillow to practice today,

396
00:20:31,297 --> 00:20:33,332
press the palms 
together with energy.

397
00:20:33,332 --> 00:20:34,633
So you're either 
pressing palms together

398
00:20:34,633 --> 00:20:36,702
or squeezing your pillow.

399
00:20:36,702 --> 00:20:39,171
Tap into that inner 
smile and lift the knees.

400
00:20:39,171 --> 00:20:41,640
Send your navel 
down towards your spine

401
00:20:41,640 --> 00:20:43,375
and lower back 
flush with the mat.

402
00:20:43,375 --> 00:20:46,112
Inhale in, exhale, 
bring the pillow or your palms

403
00:20:46,112 --> 00:20:48,180
up and over to the right.

404
00:20:48,180 --> 00:20:50,483
Squeeze, lift the tailbone up.

405
00:20:50,483 --> 00:20:54,653
Inhale, draw a big 
rainbow up and over to the left,

406
00:20:54,653 --> 00:20:56,255
and then see if you 
can keep lots of space

407
00:20:56,255 --> 00:20:59,158
between your chin and your
chest here, so don't crunch.

408
00:20:59,158 --> 00:21:02,261
If you'd like a little more, 
extend opposite leg

409
00:21:02,261 --> 00:21:03,662
all the way down.

410
00:21:05,231 --> 00:21:10,069
And so here, we're having a
little fun in this core connect,

411
00:21:10,069 --> 00:21:11,670
but I love the 
image of the pillow,

412
00:21:11,670 --> 00:21:15,908
because it's literally, right,
marrying effort and ease.

413
00:21:15,908 --> 00:21:16,909
(laughs)

414
00:21:16,909 --> 00:21:19,234
Sthira and sukha.

415
00:21:20,913 --> 00:21:24,419
Strength and comfort,

416
00:21:24,419 --> 00:21:27,419
so keep it goin', lads.

417
00:21:27,419 --> 00:21:29,155
(exhaling)

418
00:21:29,155 --> 00:21:31,657
Inhale as you come in, 
whoa that was my hip.

419
00:21:31,657 --> 00:21:34,093
Exhale as you go to the side.

420
00:21:35,060 --> 00:21:37,096
Inhale as you come in.

421
00:21:37,096 --> 00:21:38,631
Exhale as you go to the side.

422
00:21:38,631 --> 00:21:41,433
Alright, do one more, 
even it out.

423
00:21:42,935 --> 00:21:45,771
And then check it out, 
feet go up towards the sky.

424
00:21:45,771 --> 00:21:49,675
Pillow goes up 
towards your feet, lower.

425
00:21:49,675 --> 00:21:51,677
And then exhale, 
pulses with the pillow

426
00:21:51,677 --> 00:21:53,078
up towards your toes.

427
00:21:53,078 --> 00:21:54,513
(breathing)

428
00:21:54,513 --> 00:21:56,081
And you're trying to 
lift your tailbone up

429
00:21:56,081 --> 00:21:57,917
as you exhale as well.

430
00:21:59,885 --> 00:22:01,587
So there's two 
actions of the heart lifting

431
00:22:01,587 --> 00:22:02,788
and the tail lifting.

432
00:22:02,788 --> 00:22:04,456
Squeeze your pillow.

433
00:22:06,458 --> 00:22:08,761
Getting into that lower belly.

434
00:22:08,761 --> 00:22:11,096
(breathing)

435
00:22:13,532 --> 00:22:15,100
The release is gonna be amazing.

436
00:22:15,100 --> 00:22:17,436
Stick with it for five more.

437
00:22:20,773 --> 00:22:22,741
And release, 
five more seconds, sorry.

438
00:22:22,741 --> 00:22:24,543
And slowly release, 
bring the pillow back

439
00:22:24,543 --> 00:22:28,013
to support the head, 
ah yeah, that's what's up,

440
00:22:28,013 --> 00:22:30,015
and rest your head down.

441
00:22:31,083 --> 00:22:32,051
Close your eyes.

442
00:22:32,051 --> 00:22:33,485
Doesn't matter what's 
going on in the feet right now,

443
00:22:33,485 --> 00:22:36,488
just plant them, 
close your eyes,

444
00:22:36,488 --> 00:22:38,490
and notice how you feel.

445
00:22:44,396 --> 00:22:47,199
And blanket yourself 
in love via the breath.

446
00:22:47,199 --> 00:22:48,601
Big, soft inhale.

447
00:22:51,103 --> 00:22:52,938
And long, soft exhale.

448
00:22:55,207 --> 00:22:56,775
Lovely.

449
00:22:56,775 --> 00:22:58,444
Feet are on the mat.

450
00:22:59,545 --> 00:23:01,880
Cross the right 
ankle over the left.

451
00:23:01,880 --> 00:23:03,349
Squeeze and lift.

452
00:23:03,349 --> 00:23:06,085
Press your left foot 
into an imaginary wall.

453
00:23:06,085 --> 00:23:10,189
Find that lower 
back flush with the mat.

454
00:23:10,189 --> 00:23:12,691
Maybe you interlace here.

455
00:23:12,691 --> 00:23:14,560
Maybe you squeeze.

456
00:23:14,560 --> 00:23:16,996
Maybe you extend the left leg,

457
00:23:16,996 --> 00:23:19,632
or maybe you flip 
your burger altogether

458
00:23:19,632 --> 00:23:22,868
for a different 
version of Pigeon,

459
00:23:22,868 --> 00:23:23,769
if your body's craving that.

460
00:23:23,769 --> 00:23:28,574
It's really not a big move,
you just move on and do it.

461
00:23:28,574 --> 00:23:31,176
So that's always 
an option if you want

462
00:23:31,176 --> 00:23:35,494
a little more in the hip.

463
00:23:45,724 --> 00:23:48,394
Alright, release the hands, 
listen carefully.

464
00:23:48,394 --> 00:23:50,696
Send the left foot down.

465
00:23:50,696 --> 00:23:53,532
Slowly slide the 
right leg on top,

466
00:23:54,366 --> 00:23:55,968
and then we're gonna 
press into the left foot,

467
00:23:55,968 --> 00:23:59,938
shift the hips 
over towards the right,

468
00:23:59,938 --> 00:24:02,107
and then nice and 
easy with control,

469
00:24:02,107 --> 00:24:05,944
allow the weight of the 
knees to go to the left.

470
00:24:05,944 --> 00:24:09,448
Open the arms out wide 
or I suggest bending

471
00:24:09,448 --> 00:24:11,951
the elbows, cactus arms, 
but if your shoulders

472
00:24:11,951 --> 00:24:14,486
are super tight, this is not
gonna be available to you.

473
00:24:14,486 --> 00:24:15,754
You're gonna be stuck here.

474
00:24:15,754 --> 00:24:17,656
So, in time we'll 
be able to come here,

475
00:24:17,656 --> 00:24:19,792
or maybe you just take it out.

476
00:24:19,792 --> 00:24:23,962
Mmm, and then turn to rest on
your right ear and breathe.

477
00:24:26,465 --> 00:24:29,785
So some days these 
practices are more important

478
00:24:29,785 --> 00:24:34,173
than than the HIIT workout, 
because they invite

479
00:24:34,173 --> 00:24:39,181
the nervous system, 
they invite all of the systems

480
00:24:40,980 --> 00:24:43,415
to find balance

481
00:24:47,515 --> 00:24:49,537
and serenity,

482
00:24:50,990 --> 00:24:55,094
so that you can feel 
refreshed for your next cardio

483
00:24:55,094 --> 00:24:57,463
or your next 
takin' the kids to school,

484
00:24:57,463 --> 00:25:01,700
or your next 
political conversation,

485
00:25:01,700 --> 00:25:03,335
or your next whatever.

486
00:25:06,839 --> 00:25:11,010
You are in charge of your
own inner peace. No one else,

487
00:25:12,081 --> 00:25:15,447
and I find this practice, 
and in particular,

488
00:25:15,447 --> 00:25:18,517
this 31 days of yoga, 
very helpful.

489
00:25:18,517 --> 00:25:19,518
Take a deep breath in.

490
00:25:19,518 --> 00:25:21,920
Use your feet and 
then draw your navel

491
00:25:21,920 --> 00:25:24,323
back to center like a magnet.

492
00:25:25,257 --> 00:25:26,558
Yeah!

493
00:25:26,558 --> 00:25:27,960
And then release.

494
00:25:29,194 --> 00:25:30,429
You know what I'm sayin', dudes?

495
00:25:30,429 --> 00:25:33,098
It's like, this is really 
actually just as important

496
00:25:33,098 --> 00:25:37,351
as your

497
00:25:37,351 --> 00:25:39,253
high impact, 
high intensity.

498
00:25:40,572 --> 00:25:42,408
When you're ready, same 
thing on the other side,

499
00:25:42,408 --> 00:25:45,344
cross the left 
ankle over the right.

500
00:25:45,344 --> 00:25:46,945
Lift the right foot up, 
press your right foot

501
00:25:46,945 --> 00:25:50,382
in to an imaginary wall, 
and then squeeze.

502
00:25:52,618 --> 00:25:55,854
And then again, you 
can always flip it on over

503
00:25:55,854 --> 00:25:58,767
to do One-legged Pigeon.

504
00:26:08,534 --> 00:26:11,136
And you can extend the top leg.

505
00:26:12,304 --> 00:26:13,705
And you can 
invite the biggest breath

506
00:26:13,705 --> 00:26:15,707
you've taken all day in.

507
00:26:22,014 --> 00:26:24,850
And then release, right 
foot comes to the ground,

508
00:26:24,850 --> 00:26:28,687
nice and slow, 
left leg crosses over,

509
00:26:28,687 --> 00:26:32,624
and then shift your 
hips to the left this time.

510
00:26:32,624 --> 00:26:36,795
And then allow the knees 
to fall heavy to the right.

511
00:26:42,100 --> 00:26:44,169
And then, you can choose 
a variation with the hands

512
00:26:44,169 --> 00:26:46,839
that feels 
awesome, maybe cactus arms.

513
00:26:46,839 --> 00:26:50,609
Maybe the right hand 
rests gently on the left thigh,

514
00:26:50,609 --> 00:26:55,604
Texas T, turn onto your left
ear this time and breathe.

515
00:26:59,618 --> 00:27:00,955
Soak it in.

516
00:27:03,622 --> 00:27:07,687
Practice, if you can't feel,

517
00:27:07,687 --> 00:27:11,363
or if it doesn't resonate 
when I say blanket yourself

518
00:27:11,363 --> 00:27:14,970
in love, try, practice.

519
00:27:14,970 --> 00:27:16,902
Practice blanketing 
yourself in love,

520
00:27:16,902 --> 00:27:19,771
whatever that feels like today.

521
00:27:19,771 --> 00:27:21,640
And resistance 
is totally awesome.

522
00:27:21,640 --> 00:27:23,275
Resistance is human.

523
00:27:26,245 --> 00:27:28,418
Revolution!

524
00:27:35,454 --> 00:27:37,489
So I'm gonna go ahead 
and say it, I would bookmark

525
00:27:37,489 --> 00:27:41,793
day eight for when you 
ever need a mini reboot,

526
00:27:41,793 --> 00:27:45,197
a mini revolution 
where you need to go ahead

527
00:27:45,197 --> 00:27:49,368
and come full circle 
on things, and just

528
00:27:50,614 --> 00:27:53,007
find calm.

529
00:27:58,410 --> 00:28:00,612
Close your eyes if 
they are not already.

530
00:28:00,612 --> 00:28:03,782
Take one more 
breath cycle in and out.

531
00:28:08,887 --> 00:28:12,124
And then anchoring navel down
to the core of the earth,

532
00:28:12,124 --> 00:28:14,826
bring it back to center.

533
00:28:14,826 --> 00:28:18,997
And we'll release one 
leg and then the other,

534
00:28:18,997 --> 00:28:22,000
and we'll windshield 
wiper the toes back and forth,

535
00:28:22,000 --> 00:28:23,235
back and forth.

536
00:28:29,908 --> 00:28:31,043
And then if you want to cover up

537
00:28:31,043 --> 00:28:33,445
with a blanket here, you can.

538
00:28:35,514 --> 00:28:38,517
Bring the hands 
gently at your side.

539
00:28:40,352 --> 00:28:43,355
Snuggle the shoulder blades
underneath your heart space.

540
00:28:43,355 --> 00:28:45,657
And then we're gonna 
bring the fingers in,

541
00:28:45,657 --> 00:28:49,828
hands into fists here, and
you can even curl the toes,

542
00:28:51,363 --> 00:28:54,199
and then tighten your glutes
and hug the lower ribs down,

543
00:28:54,199 --> 00:28:55,531
and squeeze, squeeze, squeeze,

544
00:28:55,531 --> 00:28:59,705
maybe even squint your face,
make your face really small

545
00:28:59,705 --> 00:29:01,573
and little, squeeze, 
squeeze, squeeze, squeeze,

546
00:29:01,573 --> 00:29:06,111
squeeze everything tight 
and inward, hug it all in.

547
00:29:06,111 --> 00:29:07,946
Take a deep breath 
and then use your exhale

548
00:29:07,946 --> 00:29:12,453
to soften and 
let go of everything.

549
00:29:15,487 --> 00:29:18,223
(sighing exhale)

550
00:29:19,992 --> 00:29:22,761
Close your eyes for a second.

551
00:29:22,761 --> 00:29:24,404
Part the lips.

552
00:29:28,133 --> 00:29:29,801
Notice how you feel.

553
00:29:36,642 --> 00:29:39,811
This is yoga, 
showing up for yourself,

554
00:29:41,113 --> 00:29:42,881
tending to all parts.

555
00:29:49,821 --> 00:29:53,825
I hope you feel balanced 
and awesome as you roll up

556
00:29:53,825 --> 00:29:58,196
and off your mat and 
into the rest of your day.

557
00:29:58,196 --> 00:30:00,265
Go ahead and draw your 
left hand to your heart today,

558
00:30:00,265 --> 00:30:02,768
your right hand to your belly.

559
00:30:06,471 --> 00:30:09,541
Feel the ebb and 
flow of your breath.

560
00:30:17,816 --> 00:30:19,151
And give thanks.

561
00:30:20,585 --> 00:30:23,455
I'm thankful for this 
moment, for this practice,

562
00:30:23,455 --> 00:30:25,557
and for all of you.

563
00:30:25,557 --> 00:30:28,694
Thanks for sharing 
your time and your energy,

564
00:30:28,694 --> 00:30:32,130
and your serenity 
practice with me today.

565
00:30:33,365 --> 00:30:35,367
And we'll see you tomorrow.

566
00:30:36,668 --> 00:30:37,903
Take good care.

567
00:30:39,604 --> 00:30:40,839
Namaste.

568
00:30:40,839 --> 00:30:44,121
(upbeat music)