WEBVTT

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- What's up, 
gorgeous guys and gals?

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Welcome to 
your Yoga Revolution.

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It's day 11,

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and today's practice is 
about aligning or realigning

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with what matters most.

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

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(light music)

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Alright, my friends, 
let's begin on our backs today.

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Hooray.

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Come on down.

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Feel your back, your spine

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supported on the earth.

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Go ahead and 
keep the knees bent,

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bring your feet to the ground,

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and just take a second to feel

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the earth move. (laughs)

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I did that yesterday, too.

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I must need to 
listen to that song.

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Okay, press your 
feet into the earth.

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I want to take a 
quick moment to say,

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thank you so much for being here

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and for sticking with this.

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Today is a great practice 
to align or realign with

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why you started this journey.

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So, let's take a big inhale,

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nice, fresh breath 
in through the nose.

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And as you exhale, 
just relax your shoulders

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and feel your back 
melt into your yoga mat

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or into the ground.

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You can rest your 
hands gently wherever,

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just really thoughtful with
where you place your hands.

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Inhale deeply.

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And then, again, 
just use a big exhale

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to let go of the day 
thus far, relax your shoulders

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and feel your spine 
melting into the earth.

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One more time, big breath in,

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activating a bigger, 
fuller breath here.

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And relaxing the 
shoulders as you breathe out.

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Awesome.

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We're gonna lift 
the right toes up,

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then the left toes up,

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and we're actually gonna grab
the inner arches of the feet,

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so take your thumbs 
to the inner arches,

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the knees will open wide.

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If this is tricky for you,

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you'll just do 
one leg at a time.

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We're gonna take 
the thumbs to the arches

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and just give 
yourself a little massage,

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but thoughtfully, 
mindfully so we know we're

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not just focusing on 
the arch of the foot here,

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but we're starting to 
open up through the hips,

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keeping the shoulders relaxed.

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So if you have to 
reach here, that's okay,

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maybe you do one foot 
at a time so you can keep

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awareness, a little bit of
relaxation in the shoulders.

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So today is an 
alignment-based practice,

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but it's a metaphor, y'all.

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This whole, you know, 
Yoga Revolution is not

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about the poses, it's about
using the poses, the tools

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of yoga to access,

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to tap into something deeper

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that we can use, not 
only within our yoga practice,

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but off the mat.

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So, a holistic approach.

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So we'll focus 
on alignment today,

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only as a means of discovering

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kind of where we're at and

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hopefully to use 
this opportunity to align

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or realign with why you started
this 31 day yoga journey.

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So, starting with 
the feet, little massage,

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opening up through the hips,
feeling supported by the earth.

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Throughout today's practice, 
I want you to continue the nice

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long, deep breaths 
that we worked on yesterday,

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in through the nose 
and out through the nose.

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Then when you're 
ready, we're gonna

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take the hands down to 
the outer edges of the feet

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and, slowly, we're 
gonna kick the legs up,

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elbows will come in, 
and we come to Happy Baby.

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Now, if Happy Baby is 
a little intense for you

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first thing in the practice,
maybe it's early morning,

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you'll just do 
one leg at a time.

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Okay, a couple breaths here.

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Maybe you open the knees out.

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Maybe find soft 
movement with the foot.

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And then remember 
the thoughtfulness,

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the mindfulness here,

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considering the 
body as one moving part.

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And this is 
particularly important

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when you go to 
public classes, right?

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So your teacher, the instructor
is there to guide you.

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It's not the end-all be-all,
you have to really be present

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in your body to get the 
benefits of this practice,

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the holistic approach.

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Plus, I think it feels better.

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So here we are, you'll 
find some soft, easy movement.

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Hopefully, if you're 
working one leg at a time,

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you've switched to 
the other leg by now.

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And if you're pretty 
flexible, work on the

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opposition of kicking 
the feet up to the sky

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and drawing the 
shoulders down to the earth.

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We'll take one more full,
loving breath wherever you are.

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And then use an 
exhale to release.

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Bring the hands to 
the backs of the thighs

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and let's rock and roll.

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Rocking all the way 
up and down the spine.

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And see if you can move 
with your breath even here.

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And then when you're ready,

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really thoughtfully place
yourself in tabletop position,

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find your alignment, 
stacking the bones,

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really building strong 
foundation from the ground up.

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Lifting up between 
the shoulder blades.

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Engage, find places 
to lift and lengthen,

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places to press and ground.

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And then find a soft and 
easiness with your breath

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as you breathe in deeply.

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And really empty 
out through that exhale.

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Slow and mindful inhale, 
drop the belly, open the chest.

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Start to warm up 
through the spine.

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Exhale, rounding through, 
chin to chest,

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press in your foundation, 
press into your feet.

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Notice if the toes have 
come in or gone out here,

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keep your alignment, 
shins parallel.

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Inhale, open your heart.

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Exhale, round through.

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One more time, 
big inhale, drop the belly.

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And big exhale, navel draws up.

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Wonderful, curl the toes under.

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Make your way to 
Downward Dog,

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strong in your foundation, 
so press into your palms,

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lift the tail up.

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Take your dog for a little 
walk, find what feels good here.

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Upper arm bones rotate out.

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Inner thighs rotate in.

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And then take a 
big breath in here.

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Then a long breath out.

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And then slowly 
walk it up all the way.

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Forward Fold at 
the top of your mat.

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Keep breathing here,

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nice long, smooth, deep breaths.

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Feet hip width 
apart or flush together,

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yogi's choice, 
just nice, mindful footing.

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Bend the knees, 
take a couple breaths here.

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And slowly tuck in 
the chin into the chest.

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Stacking up through the spine,

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we'll meet in 
Mountain Pose, roll up.

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Stacking the spine so there's

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a really strong mindfulness
in the feet as you roll up.

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Maybe lift the knee caps, 
draw energy up

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through the midline, then 
we come into Mountain Pose.

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Hands at the heart.

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You, again, get to decide where

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to place your 
energy and in what way.

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So really 
embodying the movement.

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And this will be good 
as we grow our practice

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in the next few days, 
but staying present with today,

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loop the shoulders, 
draw energy up from the midline.

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Maybe you lift from 
the arches of the feet,

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the inseam of your pants,

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lifting up from 
the pelvic floor.

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Then take a deep breath in.

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As you exhale, 
relax the shoulders down,

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tag a little 
weight in the elbows.

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Here we go, big inhale to
reach the finger tips up high.

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Big stretch, really lengthen.

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So make the most out 
of this stretch here.

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Lift, lift, lift, 
lift the crown of the head,

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press into your heels,

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and then exhale, down we go,

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nice and slow 
through the midline.

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So, really slow.

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Wonderful.

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Bring the finger 
tips to the earth,

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so bend your 
knees if you need to

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and walk the feet together.

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And we're gonna step the 
left foot back first this time,

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so stepping the left 
foot all the way back,

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lowering the left knee down,

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keeping that front 
knee over front ankle.

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Interlace the finger tips,

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bring them to the 
top of the right thigh,

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and then press all 
the way up 'til your head,

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and your heart, and your center,
or your pelvis, is stacked.

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Gonna feel a nice big 
stretch in the left quad here.

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And then we're gonna keep
the left toes curled for now

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as we tug the right hip 
crease back, finding that

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connection, that alignment.

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Cultivating 
stability by squeezing

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the inner thighs to the midline.

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Alright, so we are here, 
breathing deep.

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Lifting up from the 
pelvic floor as if you were

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to lift your left knee 
cap up and off the ground.

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We're lifting from our center.

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Front knee is 
over front ankle here.

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Toes are pointing forward.

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Now, mindfully, don't 
look back, so just feel it out.

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We're gonna come onto 
the top of the left foot

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and really press 
firmly and gain more length

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as you lengthen 
the tailbone down.

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So here's my tailbone going out.

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What's up, world?

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And then here's 
the tailbone connecting

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as I press into the 
back foot, lengthening down.

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So I use this as a way

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to find length 
through the spine.

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So, a bit of opposition there.

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So press that down and lift up.

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Beautiful, engaging the glutes,

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lifting up so we're 
engaging and finding support

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from within, but 
we're not creating tension

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or tightening muscle.

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So, again, working 
in a more holistic way.

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And then when 
you're ready, inhale,

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reach the arms all the way up.

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Thumbs back, pinkies forward.

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So we're dropping the 
shoulders down into socket.

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Big breath in.

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Then you might inch your toe
up, front toes a little more,

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big breath out, sink a little
bit deeper into the pose.

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Beautiful.
Keep squeezing and lifting,

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pressing into the 
top of that back foot.

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Inhale in, maybe look up,

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and then exhale 
thoughtfully, release.

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Beautiful.

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Plant the palms, 
curl the back toes under,

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lift the back knee.

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Inhale, right finger 
tips reach towards the sky,

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squeezing your 
thighs to the midline,

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big twist here, and 
then exhale to release down.

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Gorgeous.

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Plant both palms, 
step the right toes back.

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We're here in plank 
for five, breathe deep.

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Four.

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Strong and steady.

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Three.

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Two.

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And on the one, we 
send the hips up high

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and back, Downward Facing Dog.

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Deep breath in.

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Long breath out.

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Turn the two big toes in.

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Inner thighs rotate towards
the back edge of your mat.

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Then open up a 
little bit so that your

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index fingers are pointing
towards the front edge of the

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mat for today, 
open up the shoulders.

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Yes.

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Beautiful, 
then inhale, look forward.

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And exhale, make your 
way to the top of your mat.

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Bring the feet together, 
really together,

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and Forward Fold.

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Bend the knees, tuck 
the chin into the chest,

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slowly roll it up.

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Mountain Pose.

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Draw energy up.

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Lift, lift, lift 
up through the center.

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And exhale.

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We ground, great.

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Palms come together.

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One more time, 
deep breath in here.

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Long breath out.

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Inhale, reach for the sky.

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Maximize the stretch here, 
press into your heels,

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lift, lift, lift, 
and then exhale,

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down through the midline.

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If feet are not 
already together,

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bring them together here.

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Forward Fold.

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Bend the knees, 
finger tips come to the mat.

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And this time, 
we'll step the right toes back

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nice and slow.

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Then lower the back knee.

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Keep the back toes curled under.

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Interlace the finger tips,
front knee over front ankle,

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and we press up, 
getting head, heart,

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and center in alignment.

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So, if you're on too 
much of a tight rope,

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you're gonna kind of 
close yourself off here

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in the pelvis.

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Open it up, give yourself
some space to work. (laughs)

00:12:56.843 --> 00:12:59.379
Tug the left hip crease back.

00:12:59.379 --> 00:13:01.114
And we're here.

00:13:01.114 --> 00:13:03.116
First, finding length 
through the front body,

00:13:03.116 --> 00:13:05.018
grounding through the back body.

00:13:05.018 --> 00:13:09.455
Relaxing the shoulders 
and tapping into the breath.

00:13:09.455 --> 00:13:11.524
And when you're ready, 
without looking back,

00:13:11.524 --> 00:13:12.892
so don't look 
at your right foot,

00:13:12.892 --> 00:13:14.494
keep your gaze forward.

00:13:14.494 --> 00:13:17.330
Again, like my mentor 
says, "See feelingly."

00:13:17.330 --> 00:13:21.434
Feel it out, see it as you
slowly uncurl the right toes.

00:13:21.434 --> 00:13:23.169
Press into the 
top of your right foot

00:13:23.169 --> 00:13:26.673
and use that action point to
lengthen the tailbone down,

00:13:26.673 --> 00:13:30.076
find that lift up 
through the belly.

00:13:30.076 --> 00:13:32.345
It's as if you're wanting 
to lift your right knee

00:13:32.345 --> 00:13:33.913
but you're not going to.

00:13:33.913 --> 00:13:36.516
Big stretch 
through the right quad.

00:13:36.516 --> 00:13:38.217
We're lifting, we're squeezing

00:13:38.217 --> 00:13:40.753
the inner thighs for stability.

00:13:40.753 --> 00:13:41.587
And then here we go,

00:13:41.587 --> 00:13:45.525
big breath as you reach the
finger tips all the way up.

00:13:45.525 --> 00:13:46.993
Stretch and then exhale,

00:13:46.993 --> 00:13:49.862
opening, finding 
space in the shoulders,

00:13:49.862 --> 00:13:52.265
thumbs back, pinkies forward.

00:13:56.302 --> 00:13:57.770
And then you might 
walk the front toes out.

00:13:57.770 --> 00:14:00.139
Take one more deep breath in.

00:14:00.139 --> 00:14:02.175
And then exhale, 
maybe sink a little deeper.

00:14:02.175 --> 00:14:03.876
Front knee over 
front ankle here.

00:14:03.876 --> 00:14:05.978
Press into your 
back foot firmly.

00:14:05.978 --> 00:14:08.047
Squeeze the 
inner thighs together.

00:14:08.047 --> 00:14:09.949
Spread the finger tips.

00:14:09.949 --> 00:14:12.351
Maybe on your last breath, 
you lift the heart.

00:14:12.351 --> 00:14:14.721
Take your gaze up and back,

00:14:14.721 --> 00:14:17.790
and then exhale, 
soften, and release.

00:14:18.858 --> 00:14:22.061
Curl the back toes under, 
lift the back knee.

00:14:22.061 --> 00:14:23.830
Right hand comes to the ground,

00:14:23.830 --> 00:14:26.265
and big inhale as you 
lift the left finger tips up

00:14:26.265 --> 00:14:28.668
towards the sky, 
pull that left hip crease back.

00:14:28.668 --> 00:14:32.605
Full body experience 
here as you inhale and smile,

00:14:32.605 --> 00:14:35.541
and then exhale, 
all the way back down.

00:14:35.541 --> 00:14:36.375
Awesome work.

00:14:36.375 --> 00:14:38.544
Plant the palms, 
step the left toes back.

00:14:38.544 --> 00:14:39.479
Plank Pose.

00:14:41.647 --> 00:14:44.050
So, one strong line here.

00:14:44.050 --> 00:14:47.120
Crown of the head 
reaching towards the front.

00:14:47.120 --> 00:14:49.922
Heels and tail 
reaching towards the back.

00:14:49.922 --> 00:14:53.493
Hips are not up or lowered,
but right in the middle here.

00:14:53.493 --> 00:14:55.762
We're here for five more.

00:14:55.762 --> 00:14:57.797
Three, breathe.

00:14:57.797 --> 00:14:58.631
Two.

00:14:59.599 --> 00:15:01.234
And one, Downward Facing Dog.

00:15:01.234 --> 00:15:02.301
Awesome work.

00:15:02.301 --> 00:15:04.070
Take a big inhale in,

00:15:05.271 --> 00:15:07.106
and a long exhale out.

00:15:10.076 --> 00:15:10.910
Wonderful.

00:15:10.910 --> 00:15:14.213
Walk your feet right 
to the middle of your mat.

00:15:14.213 --> 00:15:18.117
Finger tips meet 
your toes, Forward Fold.

00:15:18.117 --> 00:15:19.852
And bring the feet 
together, arch to arch,

00:15:19.852 --> 00:15:21.721
nice and mindful.

00:15:21.721 --> 00:15:24.624
Bend the knees 
and slowly roll it up.

00:15:24.624 --> 00:15:25.525
Take your time.

00:15:25.525 --> 00:15:29.662
Feel your feet out, 
grounding into all four corners.

00:15:33.299 --> 00:15:36.469
And we'll roll up to Mountain.

00:15:36.469 --> 00:15:41.233
So, working on a balancing
posture here, thoughtfully,

00:15:42.008 --> 00:15:43.676
and then paying 
attention to this alignment.

00:15:43.676 --> 00:15:45.378
So, a lot of times we 
get stuck on alignment

00:15:45.378 --> 00:15:47.480
as like this is 
the way to do things.

00:15:47.480 --> 00:15:51.951
But, really, it's about 
aligning with your body,

00:15:51.951 --> 00:15:53.920
aligning with your 
biomechanics, right?

00:15:53.920 --> 00:15:56.155
Which is a little bit 
different for everyone.

00:15:56.155 --> 00:15:59.025
So we take the 
yogasana as a guide,

00:15:59.025 --> 00:16:00.860
and then we work within that.

00:16:00.860 --> 00:16:03.830
So bring your awareness, shift
your weight to your left foot

00:16:03.830 --> 00:16:07.333
and slowly pull 
your right leg up.

00:16:07.333 --> 00:16:09.769
Now, before you clasp it, 
see if you can just work

00:16:09.769 --> 00:16:11.737
to lift the right leg, and if
you're new to the practice,

00:16:11.737 --> 00:16:15.107
we're gonna take our 
time building strength there.

00:16:15.107 --> 00:16:17.276
If it's tough, no worries.

00:16:19.078 --> 00:16:22.081
So, it took me a long 
time to be able to, you know,

00:16:22.081 --> 00:16:25.017
to even lift my knee with ease.

00:16:25.017 --> 00:16:26.319
So play here for 
a couple minutes,

00:16:26.319 --> 00:16:28.020
just noticing where you're at.

00:16:28.020 --> 00:16:32.024
And then, when 
you're ready, we'll catch it

00:16:32.024 --> 00:16:35.394
and squeeze and 
lift from the midline.

00:16:35.394 --> 00:16:37.163
So we're lifting up 
from the pelvic floor,

00:16:37.163 --> 00:16:40.333
we're pressing 
into the standing foot.

00:16:41.534 --> 00:16:42.368
Fabulous.

00:16:42.368 --> 00:16:44.270
And then just taking a 
couple moments here to notice,

00:16:44.270 --> 00:16:46.505
are you gripping in the toes?

00:16:46.505 --> 00:16:47.773
Can you release the toes?

00:16:47.773 --> 00:16:50.276
Can you press into all 
four corners of the feet?

00:16:50.276 --> 00:16:53.846
If you fall, no worries, 
we just come back.

00:16:58.251 --> 00:17:01.320
And so, yesterday, we talked
about hugging the lower ribs in

00:17:01.320 --> 00:17:03.556
and engaging the upper abs.

00:17:04.589 --> 00:17:07.993
So find that thoughtfulness of
finding support from within,

00:17:07.993 --> 00:17:10.829
but then see if you can align,
lengthen the tailbone down,

00:17:10.829 --> 00:17:13.266
align the spine, 
lengthen the crown of the head.

00:17:13.266 --> 00:17:15.902
So really make the neck long.

00:17:15.902 --> 00:17:19.105
And so we do all these 
things to find balance,

00:17:19.105 --> 00:17:22.708
not just because, 
ah, that's yoga.

00:17:22.708 --> 00:17:26.579
There's the purpose 
here to kind of unite you

00:17:26.579 --> 00:17:30.069
with your awesome, true self

00:17:30.069 --> 00:17:33.119
that comes out 
when we feel balanced.

00:17:34.520 --> 00:17:37.857
So we're here for a 
couple more breaths.

00:17:39.592 --> 00:17:41.928
Also building 
strength in our standing legs

00:17:41.928 --> 00:17:43.863
is really great 
for that left foot.

00:17:43.863 --> 00:17:46.532
So if you have 
issues with your feet,

00:17:46.532 --> 00:17:48.501
we often think we 
can't do balancing poses,

00:17:48.501 --> 00:17:50.436
but they're actually 
really great for you,

00:17:50.436 --> 00:17:53.072
really great for flat feet.

00:17:53.072 --> 00:17:56.108
And then we'll release. (laughs)

00:17:56.108 --> 00:17:57.476
And shake it off if you need to,

00:17:57.476 --> 00:17:59.345
and then we'll 
move to the other side.

00:17:59.345 --> 00:18:01.881
So, spreading awareness now
through the whole right foot,

00:18:01.881 --> 00:18:03.282
all four corners.

00:18:04.250 --> 00:18:08.821
Squeezing in, lifting up 
through that center channel.

00:18:08.821 --> 00:18:11.290
And then, again, see if 
you can start to lift up

00:18:11.290 --> 00:18:13.259
through that leg.

00:18:13.259 --> 00:18:16.028
And I just want to say, 
again, if it's tough,

00:18:16.028 --> 00:18:19.265
way to be human, 
way to be here now, and,

00:18:19.265 --> 00:18:21.818
in a couple weeks, 
or this time next year,

00:18:21.818 --> 00:18:24.070
or this time next month, 
you might just lift that leg

00:18:24.070 --> 00:18:26.864
no problem.
So just stay present.

00:18:26.864 --> 00:18:30.042
Honor and accept 
where you are today.

00:18:31.610 --> 00:18:34.880
Eventually, we will catch
that left knee and play here,

00:18:34.880 --> 00:18:38.951
squeezing into the 
midline, finding balance

00:18:38.951 --> 00:18:43.122
between the two opposing
forces of pressing and lifting,

00:18:43.956 --> 00:18:45.558
stability and ease.

00:18:47.693 --> 00:18:50.796
Relax your shoulders, 
keep breathing.

00:18:53.199 --> 00:18:54.634
And like we just 
did in the lunges,

00:18:54.634 --> 00:18:57.803
lengthen the 
tailbone down, engage by

00:18:57.803 --> 00:18:59.972
hugging the lower ribs in.

00:19:07.413 --> 00:19:09.415
This is why I say, 
no yoga robots, right?

00:19:09.415 --> 00:19:11.884
Is we have an 
opportunity to really be present

00:19:11.884 --> 00:19:16.022
and thoughtful as we 
align with what our practice is,

00:19:16.022 --> 00:19:17.189
and it's very individual.

00:19:17.189 --> 00:19:21.127
So you use the tools, you
definitely do your homework,

00:19:21.127 --> 00:19:24.964
gain the knowledge, 
and then make it your own.

00:19:26.399 --> 00:19:28.200
Alright, one more 
breath here, you got this.

00:19:28.200 --> 00:19:30.669
See if you can reach 
the crown of your head

00:19:30.669 --> 00:19:31.737
a little bit higher.

00:19:31.737 --> 00:19:33.339
Grow longer in the neck.

00:19:33.339 --> 00:19:35.975
Press away from 
your standing leg.

00:19:35.975 --> 00:19:37.610
Yes, you got it.

00:19:37.610 --> 00:19:38.544
And then release.

00:19:38.544 --> 00:19:40.546
Beautiful, shake it off.

00:19:41.781 --> 00:19:44.083
Now let's do a 
little hip circles.

00:19:44.083 --> 00:19:44.917
One way.

00:19:48.020 --> 00:19:51.691
Creaky old floor, 
you're here at this house.

00:19:53.092 --> 00:19:56.295
Oh my god, this is 
perfect for align day.

00:19:56.295 --> 00:19:58.898
This is like in alignment.

00:19:58.898 --> 00:20:00.499
If you don't know 
what I'm talking about,

00:20:00.499 --> 00:20:02.468
we'll have to talk about it
in the comments down below

00:20:02.468 --> 00:20:05.171
because I don't want 
to waste time now, but

00:20:05.171 --> 00:20:07.306
things are aligning.

00:20:07.306 --> 00:20:10.776
Okay, I'm gonna 
regret that. (laughs)

00:20:10.776 --> 00:20:13.279
Okay, bring the feet together.

00:20:13.279 --> 00:20:14.580
Here we go.

00:20:14.580 --> 00:20:16.348
Lifting, sternum up.

00:20:16.348 --> 00:20:17.583
So bring your hands 
to your heart so you can

00:20:17.583 --> 00:20:18.651
lift the sternum 
up to your thumbs

00:20:18.651 --> 00:20:19.985
just as a little 
reminder, I love that,

00:20:19.985 --> 00:20:23.055
and then shift your 
weight to your left foot again.

00:20:23.055 --> 00:20:25.224
And then we'll 
catch the right knee.

00:20:25.224 --> 00:20:27.293
So not as 
holding on for dear life,

00:20:27.293 --> 00:20:29.095
but we're gonna work, 
actually, mindfully,

00:20:29.095 --> 00:20:32.364
really present 
with what's going on.

00:20:32.364 --> 00:20:33.332
This is a great practice.

00:20:33.332 --> 00:20:34.767
We're dealing with 
emotions, too, it's like

00:20:34.767 --> 00:20:38.415
we don't shy away, 
we take on what is,

00:20:39.305 --> 00:20:41.674
and then we catch it.

00:20:41.674 --> 00:20:43.809
Alright, we can 
stay working here.

00:20:43.809 --> 00:20:45.778
You can work on 
straightening the leg.

00:20:45.778 --> 00:20:48.314
Excuse me, 
straightening the arms

00:20:48.314 --> 00:20:49.648
is what they're called, sorry.

00:20:49.648 --> 00:20:52.551
Or we'll squeeze and lift.

00:20:52.551 --> 00:20:56.789
We're gonna reach to the
inside, you can grab your ankle.

00:20:56.789 --> 00:20:57.890
Left finger tips are gonna go

00:20:57.890 --> 00:20:59.759
all the way out 
to counterbalance,

00:20:59.759 --> 00:21:01.026
and we begin to open up,

00:21:01.026 --> 00:21:03.596
just like we did on our 
backs earlier in Happy Baby.

00:21:03.596 --> 00:21:06.065
Another option is to 
take the index finger,

00:21:06.065 --> 00:21:08.400
the middle finger, and 
the thumb to that big toe,

00:21:08.400 --> 00:21:11.103
wrap it around, loop the 
shoulders, keep your lift,

00:21:11.103 --> 00:21:13.672
and open up to the side.

00:21:13.672 --> 00:21:16.882
So use your left hand as 
if it were in Warrior Two

00:21:16.882 --> 00:21:21.580
to pull the pinky back, 
relax the shoulders down.

00:21:21.580 --> 00:21:23.816
So we're opening up 
through the right hip.

00:21:23.816 --> 00:21:27.263
We're working to 
find a balance within,

00:21:27.263 --> 00:21:30.322
lifting in places 
where we need support,

00:21:30.322 --> 00:21:33.659
that inner lift, 
and grounding in places

00:21:33.659 --> 00:21:36.274
where we need support,

00:21:36.996 --> 00:21:39.231
finding that opposition.

00:21:39.231 --> 00:21:42.635
So, the reason I say it 
that way is it's individual.

00:21:42.635 --> 00:21:44.003
So you can lift it 
from the pelvic floor,

00:21:44.003 --> 00:21:45.137
draw the navel in,

00:21:45.137 --> 00:21:47.640
find long neck, crown.

00:21:47.640 --> 00:21:49.208
But your body knows.

00:21:49.208 --> 00:21:52.044
Align with what your 
body is telling you here.

00:21:52.044 --> 00:21:53.946
And if you've fallen 
five times now, great,

00:21:53.946 --> 00:21:56.048
awesome, that's 
part of the practice.

00:21:56.048 --> 00:21:57.349
If you like, last but not least,

00:21:57.349 --> 00:21:58.517
if you're not 
already there, you can begin

00:21:58.517 --> 00:22:00.819
to extend the leg, 
working towards

00:22:00.819 --> 00:22:02.955
straightening the leg in time,

00:22:02.955 --> 00:22:04.790
really pressing 
the left inner thigh

00:22:04.790 --> 00:22:06.458
in towards the center line

00:22:06.458 --> 00:22:08.627
as you draw the right 
shoulder down and lift up

00:22:08.627 --> 00:22:09.461
through the midline.

00:22:09.461 --> 00:22:10.963
Take one more 
breath wherever you are.

00:22:10.963 --> 00:22:12.298
This could just be,

00:22:12.298 --> 00:22:15.501
you know, another day, 
another dollar.

00:22:15.501 --> 00:22:17.937
I mean, the extended 
leg could just be something

00:22:17.937 --> 00:22:19.638
far off in the future.

00:22:19.638 --> 00:22:21.707
Wherever you are, 
take one more breath

00:22:21.707 --> 00:22:25.144
and then let's all 
release and shake it off.

00:22:25.144 --> 00:22:27.880
Sorry, it's hard 
to talk and do that,

00:22:27.880 --> 00:22:29.567
and stay mindful.

00:22:30.849 --> 00:22:33.018
So, that may never 
happen, that may be

00:22:33.018 --> 00:22:34.587
tomorrow, that may be

00:22:34.587 --> 00:22:36.222
next week, it may be 
seven years from now.

00:22:36.222 --> 00:22:38.090
Just work on the sensations,

00:22:38.090 --> 00:22:42.261
aligning with who you 
are and where you are today.

00:22:43.495 --> 00:22:44.730
That's the way to be.

00:22:44.730 --> 00:22:46.999
And if we can do 
this here together,

00:22:46.999 --> 00:22:48.767
then we're more 
likely to do it off the mat

00:22:48.767 --> 00:22:50.536
and kind of motivate 
one another to do that,

00:22:50.536 --> 00:22:54.273
because Lord knows I'm 
not always in alignment.

00:22:54.273 --> 00:22:56.742
Okay, let's bring the 
sternum to the thumbs,

00:22:56.742 --> 00:22:59.979
and inhale, 
lift the left knee up high.

00:23:01.680 --> 00:23:03.949
Reconnect with your breath.

00:23:05.317 --> 00:23:07.820
And, again, you can work 
here, working on balance.

00:23:07.820 --> 00:23:10.289
You can even use 
a hand on a chair

00:23:10.289 --> 00:23:11.624
if you're getting frustrated,

00:23:11.624 --> 00:23:14.793
or a hand on a wall, 
or on your buddy.

00:23:17.596 --> 00:23:18.931
Working here.

00:23:18.931 --> 00:23:21.333
So, a great way to 
play with the opposition is

00:23:21.333 --> 00:23:23.135
straightening the arms 
so that you can find places

00:23:23.135 --> 00:23:24.603
to lift and lengthen.

00:23:24.603 --> 00:23:26.138
tailbone's gonna 
want to come out here,

00:23:26.138 --> 00:23:27.773
the same goes for tree poses.

00:23:27.773 --> 00:23:31.176
We're gonna 
lengthen it down and lift up.

00:23:33.178 --> 00:23:36.315
To continue a 
little bit of play,

00:23:36.315 --> 00:23:40.753
you might reach to 
the inner side of your leg

00:23:40.753 --> 00:23:42.888
and grab the ankle, 
the inseam here.

00:23:42.888 --> 00:23:46.492
Opening up, send the 
right finger tips out.

00:23:47.426 --> 00:23:49.161
Pull the right pinky.

00:23:50.129 --> 00:23:53.399
So, focus on the 
sensation over the shape.

00:23:53.399 --> 00:23:57.770
Don't rush to the shape, 
you miss all the good stuff.

00:23:57.770 --> 00:23:59.412
Playing here.

00:24:00.839 --> 00:24:04.777
Notice if you're 
gripping onto your right toes.

00:24:04.777 --> 00:24:07.980
And then maybe you take 
the fingers to the big toe,

00:24:07.980 --> 00:24:09.982
but also honor that 
each side is different.

00:24:09.982 --> 00:24:11.450
So maybe if you 
did that on one side,

00:24:11.450 --> 00:24:13.218
you don't do it on this side.

00:24:13.218 --> 00:24:14.887
But you work slowly.

00:24:17.523 --> 00:24:20.592
To get there, and maybe 
you extend the leg,

00:24:20.592 --> 00:24:21.727
or maybe not.

00:24:21.727 --> 00:24:24.263
Opening the hips, 
lengthening the tailbone down.

00:24:24.263 --> 00:24:28.167
Lift your heart, 
lengthen through the crown.

00:24:28.167 --> 00:24:29.835
Breathing deep here.

00:24:31.203 --> 00:24:34.640
Finding that lift 
through the front body.

00:24:34.640 --> 00:24:35.841
And that grounding 
through the back body.

00:24:35.841 --> 00:24:37.276
So, if your heart collapses,

00:24:37.276 --> 00:24:41.180
maybe you don't 
extend the leg today.

00:24:41.180 --> 00:24:44.683
So, working one full 
body experience here.

00:24:46.318 --> 00:24:48.420
Wherever you are, take 
one more breath, you got this.

00:24:48.420 --> 00:24:49.288
Big breath in.

00:24:49.288 --> 00:24:52.558
We're also toning 
the right glute, yes!

00:24:52.558 --> 00:24:56.729
And then exhale, slowly 
release, and shake it off.

00:25:00.699 --> 00:25:01.967
Fabulous work.

00:25:01.967 --> 00:25:04.403
Inhale, reach for the sky.

00:25:04.403 --> 00:25:07.639
Full body stretch, 
give it all you got.

00:25:07.639 --> 00:25:09.375
Exhale, Forward Fold.

00:25:11.744 --> 00:25:13.946
Go ahead and turn to the side.

00:25:13.946 --> 00:25:15.714
We're gonna 
inhale, halfway lift.

00:25:15.714 --> 00:25:18.183
If you're in the center 
of your mat, it's great.

00:25:18.183 --> 00:25:20.285
And then exhale, release.

00:25:22.121 --> 00:25:24.623
And then bend 
the knees even more.

00:25:24.623 --> 00:25:26.091
We'll bring the 
finger tips to the mat.

00:25:26.091 --> 00:25:29.261
We're just gonna 
slowly take the feet wide.

00:25:29.261 --> 00:25:34.133
Finger tips on the earth, 
toes spilling off your mat.

00:25:34.133 --> 00:25:37.002
Then keep the knees 
tracking over the toes.

00:25:37.002 --> 00:25:39.038
Press in all four 
corners of the feet evenly

00:25:39.038 --> 00:25:42.508
as you slowly drop 
your bum, drop your center.

00:25:42.508 --> 00:25:45.944
And inhale, open 
the chest, look forward.

00:25:46.945 --> 00:25:48.614
Stay here, 
finger tips on the mat,

00:25:48.614 --> 00:25:49.782
or bring the palms together.

00:25:49.782 --> 00:25:52.184
Now the trick today is 
we're not sinking all the way

00:25:52.184 --> 00:25:55.087
down into the pose, but we're
building a little strength

00:25:55.087 --> 00:25:56.989
by pressing into all 
four corners of the feet

00:25:56.989 --> 00:25:59.391
and hovering here for five.

00:25:59.391 --> 00:26:04.080
Toning the legs, 
the glutes, your core.

00:26:04.080 --> 00:26:05.497
Four.

00:26:05.497 --> 00:26:07.566
Slow count today.

00:26:07.566 --> 00:26:08.834
Three, open the chest.

00:26:08.834 --> 00:26:11.570
Be thoughtful with the way
you bring your palms together.

00:26:11.570 --> 00:26:12.404
Two.

00:26:13.772 --> 00:26:14.673
And one, release.

00:26:14.673 --> 00:26:17.209
Finger tips come 
back nice and slow.

00:26:17.209 --> 00:26:19.285
Keep a mindfulness 
in the knees,

00:26:19.285 --> 00:26:21.413
so active in the feet,

00:26:21.413 --> 00:26:25.150
and we'll slowly come all 
the way down to our backs.

00:26:25.150 --> 00:26:25.984
Awesome work.

00:26:25.984 --> 00:26:29.655
When you get there, 
windshield wiper the legs.

00:26:29.655 --> 00:26:33.926
Feel your spine, your back,
again, supported by the earth.

00:26:33.926 --> 00:26:38.096
We'll just rock the knees to
one side and then the other.

00:26:38.096 --> 00:26:41.900
Hands can rest gently 
on the ribs or the belly.

00:26:41.900 --> 00:26:43.635
Relax your shoulders.

00:26:46.638 --> 00:26:47.739
Life is good.

00:26:50.909 --> 00:26:54.913
And then we'll take 
just a quiet moment here to,

00:26:56.181 --> 00:26:59.516
again, align with something

00:27:00.853 --> 00:27:03.689
that serves you in 
the present moment.

00:27:03.689 --> 00:27:07.326
So you might consider 
why you started this journey,

00:27:07.326 --> 00:27:11.430
or maybe you just take a moment
to align with your breath,

00:27:11.430 --> 00:27:12.764
align with love.

00:27:16.034 --> 00:27:18.103
Really relishing in 
the last few moments

00:27:18.103 --> 00:27:21.874
of this time for yourself, 
it's so important.

00:27:23.909 --> 00:27:25.911
We'll bring the 
feet all the way back in

00:27:25.911 --> 00:27:29.815
when you're ready and 
extend the legs out long.

00:27:31.049 --> 00:27:34.453
Take the arms out at your
sides, palms face up or down,

00:27:34.453 --> 00:27:36.455
yogi's choice.

00:27:36.455 --> 00:27:39.892
Then take the deepest breath in.

00:27:39.892 --> 00:27:42.227
Align with something 
that feels good here.

00:27:42.227 --> 00:27:44.062
Take a deep breath in,

00:27:46.031 --> 00:27:48.934
and then exhale, 
let everything go.

00:27:50.769 --> 00:27:52.104
Close your eyes.

00:27:53.071 --> 00:27:55.274
Take a moment to rest.

00:27:55.274 --> 00:27:56.917
Shavasana.

00:28:03.048 --> 00:28:06.618
If time allows, 
you can pause the video

00:28:06.618 --> 00:28:09.688
and return here 
for a couple minutes.

00:28:14.059 --> 00:28:18.597
Thank you so much for 
sharing your practice with me

00:28:18.597 --> 00:28:22.000
and with the rest of 
this amazing community.

00:28:22.000 --> 00:28:24.236
I'll see you tomorrow, 
it's a great one.

00:28:24.236 --> 00:28:25.938
Nice work today.

00:28:25.938 --> 00:28:26.772
Namaste.

00:28:31.143 --> 00:28:33.812
Aligning with what matters most.

00:28:35.380 --> 00:28:36.582
So good.

00:28:36.582 --> 00:28:39.418
(light music)