WEBVTT

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- Hello, hello 
everyone and welcome

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to your 31 days 
of Yoga Revolution.

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It's day 14 and today 
we practice forgiveness.

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Let's get started.

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(lively orchestral music)

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Alright my darling 
friends, welcome back.

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We're going to begin 
today with a little massage.

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You're in luck.

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So, we're just gonna 
start with one leg, any leg,

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you can choose, and 
you're gonna take your thumbs

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and just kind of 
keep the fingers soft.

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In fact, let's do this.

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Let's begin with 
a little movement,

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creating a little energy.

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Sit up nice and tall.

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And then when you're 
ready, take your thumbs

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and the other 
fingers will remain soft

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and you're just 
gonna move your thumbs

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starting at the ankle, 
the Achilles,

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and you're gonna move 
them all the way up the calf

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and then all the way 
back down a couple times.

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And so you've 
been doing great work,

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especially if 
you're new to the practice,

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your legs are 
probably a bit sore.

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But beginning 
today's sequence or practice

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with some self massage, 
so get right up

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in the meaty 
part of that muscle

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of the calf.

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Right behind the knee.

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And then we'll switch.

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And so a lot of times 
I'll invite you to do something

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and then there's 
something else going on.

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Bit of those yoga 
parlor tricks to get you

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to really be present.

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So as you are giving 
yourself a little massage here,

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just notice what else 
is going on in your head,

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can you relax your shoulders?

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Maybe it was a 
task to get here today,

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to kind of carve out this
time and space for yourself.

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Maybe it's time for 
you to deepen the breath.

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So, the art of noticing here,

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so just like we've been 
talking about as we move

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through the asana, 
we're not isolating one task

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or one part, one focus, but
rather using that one task

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as a avenue or a tool

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to actually think about

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the big picture.

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Whoa, goin' 
deep already, day 14.

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Right, thinking about 
the body and the mind as one.

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The body as one moving part.

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Thinking about the movement
as one continuous movement,

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which we'll get more into 
that here in days to come.

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And at the very least, 
if you're just like,

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I barely made it here, Adriene,

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then you're givin' 
yourself a little massage.

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Activate self love!

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Making self love cool again!

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So that was kind of my 
slogan last year for yoga camp

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and so that is just 
something that has rolled on

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into the new year, 
at least for me,

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and I invite you to 
consider that as we move

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through the next 
couple days especially.

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Can we activate this self love,
make it cool again, alright.

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Release that, come to a
cross-legged seat.

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Hands are gonna 
come to the knees

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and we'll start with a 
little spinal flex here today.

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Think Cat-Cow, 
so move nice and slow.

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As you breathe in, press 
the palms into the knees.

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Loop the shoulders 
back and inhale,

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carve a line with your 
nose forward, up and back.

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Get a big stretch here.

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Start to activate down through
the elbows and shoulders

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as you lift up 
through the crown.

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And then you might 
close your eyes here

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to just visualize 
this line of the spine,

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this beautiful arc, 
this natural line of the spine

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as you lift your chest.

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Take a deep breath in here.

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And then use 
your exhale to slowly,

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start at the tailbone my friend,

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start at the 
tail and curl it in,

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and then I like to 
keep the gaze soft here,

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the eyes closed so 
I can really visualize

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what's going on in the spine.

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So there's no 
arbitrary movement here,

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but right away, feeling it out.

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And then hang here, 
what's up creaky floor?

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Hang here for a couple 
breaths, chin to chest.

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If you are an OG 
Yoga with Adriene

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or you've seen the very first
video ever of Sukhasana,

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I talk about the 
image of Mr. Burns here,

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working at his, well 
I guess he doesn't really type

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on his own computer, right,
he has people do that for him.

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(laughs)

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If you are not from the States,

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you may not know 
what I'm talking about,

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but anyway this idea of the

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shoulders coming forward

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and this turtle shell 
being stuck in this posture

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of hunched over, 
collapsed in the heart space.

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So acknowledge that, feel a
big stretch in the back here,

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really draw your nose to 
your navel, one more breath.

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And then press down 
into your sitting bones.

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Start to slowly 
roll up through the spine

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and we'll continue this 
journey all the way forward,

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carving a line with 
the nose up and back.

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Open your heart, 
feel the expansion in here.

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So sometimes less is more.

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You have to kind of 
embody this, otherwise,

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it's just movement, so 
inhale to lift your heart.

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And exhale, chin to chest.

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And now you're just 
gonna go back and forth

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a couple times on your own.

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You can hang in the 
shape as long as it feels good

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and maybe you find soft, 
easy movement in between.

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And so this is 
your Cat-Cow today,

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working with the spine.

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I will say as you 
lift the heart and chest,

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careful not to 
crunch the back of the neck.

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So that's why I say 
carve a line with the nose

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rather than drop your head back.

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Start to synchronize.

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Sync up with your breath.

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And you can really 
use your hands here

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to get the most out of 
the movement, the stretch.

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So not only are we 
warming up through the front

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and back body, 
the neck and the shoulders,

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a little bit through 
the hips, and lower back,

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opening the heart, 
but we're starting to move

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the energy around, 
which is why it's so important

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that we tap into the 
breath in order to invite that

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movement which is super 
important when we're trying

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to move forward.

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Sometimes we get stuck 
and we don't even know it,

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and a lot of times we just
need to go through the process

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of movement or forgiveness, 
be more forgiving,

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less tight and stuck, 
so that we can evolve, progress.

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Wheeeeewww!

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Just gettin' into it today.

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Okay, release your spinal 
flex if you haven't already

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and we're just gonna 
softly move side to side.

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So you'll keep the 
legs where they are,

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and the lower body's 
gonna stay nice and grounded,

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stability, firm, 
and the upper body's

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gonna move side to side.

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So you can use your fingertips.

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You can keep the 
palms on the thighs.

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You can go big here 
with some seaweed arms.

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So we're stretching 
the side body here today,

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nice and soft and easy, 
while still trying to maintain

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an awareness of the lower body.

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So sometimes, especially if
you're new to the practice,

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it can feel like this, even
something as simple as this.

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See if you can keep 
the lower body kind of stern

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and then find a 
softness and a playfulness

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in the upper body.

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Meanwhile you're getting a
nice stretch in the side body.

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You're deepening the breath.

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We're starting to drop 
into our practice today.

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So that we can feel 
awesome and amazing.

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Alright, when you feel good,
take it all the way forward

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onto all fours.

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Take the knees wide, 
bring the toes together,

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Extended Child's Pose.

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Smell your yoga mat.

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Smell your armpits.

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Notice what it feels 
like to be alive today.

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(giggles)

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And begin to listen to 
the sound of your breath.

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You decide what 
feels good, so again,

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a thoughtfulness in the 
fingers, maybe active or soft.

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And as you deepen the breath,
feel it move through you,

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and if you don't 
know what that means,

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see if you can 
explore what that means.

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Maybe seeing if you can feel
the skin of your back stretch

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as you breathe in deeply.

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Perhaps feeling the 
weight of the hips relax down

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towards the soles of 
the feet as you exhale.

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And you don't have to, 
but there's an option here

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before we give 
ourself permission to

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clear the cache

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and let the breath 
take over in our asana.

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You don't have to but 
there's an invitation here

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to just consider if 
there's something in your life

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that feels stuck or 
something that could use

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a little bit of forgiving, 
a little softness,

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a little movement.

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And then we'll all 
take a deep breath in

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and just considering 
whatever came up,

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and if nothing did, 
that's fine too.

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And then a big exhale 
to let it go, release.

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Press into the tops of the feet.

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Inhale, come all the way up.

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We're gonna walk the 
knees underneath the hips

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and come all the 
way onto the belly.

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Oh yeah.

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Continue to breathe deep here,

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so see if you can really feel
your breath in your belly here

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and slide the hands 
underneath the shoulders,

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press into the tops of the feet,

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heels are hip width apart, 
so not together, not zipped up,

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but hip width apart.

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Then hug those elbows in.

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Press into your pubic bone, 
and nice and slow,

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we're gonna inhale, tuck the
chin, roll up, baby Cobra.

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Use your exhale to 
find the wave back down.

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So really moving 
with the breath here.

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Big inhale, 
press into the palms.

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Keep the elbows 
hugged in, baby Cobra.

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And exhale, wave it down.

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This time focus on 
pressing into the feet.

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Start to let the 
breath take over.

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Inhale, it moves you up.

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And exhale, it moves you down.

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Press into your foundation.

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Inhale moves you up.

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And exhale moves you down.

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Keep moving with the breath.

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Notice if the shoulders are
hiking up towards the ears,

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so anchor down, 
play with opposition here.

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As you inhale, lift up.

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And exhale.

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And then just 
consider the spine.

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As it slowly 
moves with the breath,

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it becomes more 
forgiving perhaps.

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Some days more than others.

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More flexible.

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We slowly find more mobility.

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And in time, more ease.

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Wonderful, on your next inhale,

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stay there for one breath cycle.

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So we'll inhale, 
lift up, baby Cobra.

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Careful that you're 
not muscling it here.

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So keep it nice and low,
really integrating all the way

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from the crown to the tail.

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After one breath 
cycle in and out here,

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we'll slowly release.

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(exhaling breath)

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Curl the toes under, 
press back up to all fours.

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Find Tabletop position.

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Awesome work.

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Wrists underneath the shoulders.

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Knees directly 
underneath the hips.

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Gonna tap into that 
center or your core here,

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light the fire, so find that
rotation of the upper arm

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bones, press into 
the tops of the feet.

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Inhale in, gaze straight down,

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so long, beautiful neck here.

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And exhale, lift the 
knees and let them hover

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for five, tug the 
shoulders back, four,

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listen to the sound 
of your breath, three,

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press into your fingertips, two,

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and one more breath.

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And release, gorgeous.

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Curl the toes under.

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Drop the elbows.

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And walk the knees 
back, Puppy Posture.

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Keep the elbows, the wrists,
and your middle finger in line

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as you melt your heart down.

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Toes are curled under 
in the variation today

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and forehead comes to 
the mat or hovers above.

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You can find soft, 
easy movement,

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rocking gently side to side,

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opening up through 
the chest, the shoulders.

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Again, keep your 
middle finger, your wrist,

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and your elbows in alignment.

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Inhale, lots of love in.

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Exhale, lots of love out.

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(exhaling breath)

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Now check it out, press, 
claw into your fingertips,

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press into your hands, 
and slowly, keeping the elbows

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on the earth, come all 
the way forward, Sphinx Pose.

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Press into the tops of 
the feet, here we go again.

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Inhale, tuck the chin 
into the chest, lift up.

00:13:13.226 --> 00:13:14.661
And exhale, lower down.

00:13:14.661 --> 00:13:17.530
Keep the arms where they are.

00:13:17.530 --> 00:13:19.232
Inhale, roll up.

00:13:19.232 --> 00:13:22.001
Allow the breath 
to move you here.

00:13:22.001 --> 00:13:25.224
And exhale, slow release down.

00:13:25.224 --> 00:13:26.305
One more time.

00:13:26.305 --> 00:13:29.208
Inhale, press into 
the tops of the toes.

00:13:29.208 --> 00:13:31.544
Lift up, stay here 
for one breath cycle.

00:13:31.544 --> 00:13:35.548
If you want, you can turn, draw
a line with the nose one way

00:13:35.548 --> 00:13:37.116
and then the other.

00:13:38.017 --> 00:13:39.852
And then slowly 
release, awesome.

00:13:39.852 --> 00:13:41.154
Curl the toes under.

00:13:41.154 --> 00:13:42.755
Keep the 
forearms where they are.

00:13:42.755 --> 00:13:45.458
Wrap the shoulders around,
draw the navel to the spine

00:13:45.458 --> 00:13:48.027
as you exhale, so breathe in.

00:13:48.027 --> 00:13:50.797
Exhale, draw the navel, 
lift the hips up, forearm plank

00:13:50.797 --> 00:13:53.366
for five, four, we got this,

00:13:53.366 --> 00:13:55.435
reach the heels back, three,

00:13:55.435 --> 00:13:58.438
crown of the head 
forward, two, and one.

00:13:58.438 --> 00:14:01.074
Slowly lower to the 
knees, Puppy posture.

00:14:01.074 --> 00:14:03.042
Really find a tilt 
through the pelvis.

00:14:03.042 --> 00:14:03.876
(laughs)

00:14:03.876 --> 00:14:06.145
So send those hip 
points high up towards the sky.

00:14:06.145 --> 00:14:08.481
Curl the toes under 
if they aren't already

00:14:08.481 --> 00:14:10.740
and release the heart.

00:14:10.740 --> 00:14:13.486
Big breaths here to open 
up through the shoulders.

00:14:13.486 --> 00:14:15.955
So great for the back body.

00:14:15.955 --> 00:14:17.223
Opening the heart.

00:14:17.223 --> 00:14:21.360
You can massage your 
third eye by gently rocking

00:14:21.360 --> 00:14:23.763
side to side on the forehead.

00:14:25.198 --> 00:14:28.601
Lost my words there, I was
feelin' the Kundalini vibes.

00:14:28.601 --> 00:14:31.557
Wow, I just said 
Kundalini with a bit of a

00:14:31.557 --> 00:14:34.207
Texas flare.

00:14:34.207 --> 00:14:38.845
Okay, big breath to 
lift you back up, all fours.

00:14:38.845 --> 00:14:40.446
Exhale, Tabletop position.

00:14:40.446 --> 00:14:41.848
Kundalini, Kundalini.

00:14:41.848 --> 00:14:43.483
People always say 
I have a Texas accent,

00:14:43.483 --> 00:14:47.153
but I don't really hear it,
but then every now and again,

00:14:47.153 --> 00:14:48.788
I swear it comes out.

00:14:48.788 --> 00:14:50.957
Alright, let's 
take it to Downward Dog.

00:14:50.957 --> 00:14:53.092
Nice and slow, connect the dots

00:14:53.092 --> 00:14:55.928
in a way that 
feels good for you.

00:14:55.928 --> 00:14:57.697
Let's start to 
find movement here

00:14:57.697 --> 00:15:00.325
that brings a yummy,

00:15:00.325 --> 00:15:02.935
soft energy to your body.

00:15:02.935 --> 00:15:04.604
So, let go of the stiffness.

00:15:04.604 --> 00:15:06.472
Today is forgiveness.

00:15:06.472 --> 00:15:10.309
We need to find a 
malleability, a mobility,

00:15:10.309 --> 00:15:13.312
and the best way to do 
that is to use the structure

00:15:13.312 --> 00:15:17.483
that I'm guiding, but for you
to really make it your own.

00:15:19.285 --> 00:15:21.988
So there's a 
balance in that of course.

00:15:21.988 --> 00:15:24.490
Finding freedom within the form.

00:15:24.490 --> 00:15:27.693
When you're ready, 
make your way to the top.

00:15:27.693 --> 00:15:29.529
Same thing, in a 
way that feels good.

00:15:29.529 --> 00:15:31.864
So might be 
tippy tip toes today.

00:15:31.864 --> 00:15:34.400
You might work on your jump.

00:15:34.400 --> 00:15:38.271
You might just step 
up to the top, Ragdoll.

00:15:38.271 --> 00:15:39.705
We'll meet, Forward Fold.

00:15:39.705 --> 00:15:42.942
Feet hip width apart to start.

00:15:42.942 --> 00:15:47.213
Make sure you're not 
holding in the neck here.

00:15:47.213 --> 00:15:50.950
And then please start to find
a deeper, more fuller breath

00:15:50.950 --> 00:15:52.919
here in Uttanasana.

00:15:52.919 --> 00:15:55.254
(breathing)

00:15:59.625 --> 00:16:01.294
Awesome work, when you're ready,

00:16:01.294 --> 00:16:04.297
slowly begin to roll it up.

00:16:04.297 --> 00:16:05.565
Take your time.

00:16:14.373 --> 00:16:18.411
Mountain Pose, really feel
this connection with your feet

00:16:18.411 --> 00:16:20.546
here firmly, 
and once again, see if you can

00:16:20.546 --> 00:16:24.417
really engage, firm, find 
stability in the lower body

00:16:24.417 --> 00:16:27.253
by drawing energy 
up through the midline,

00:16:27.253 --> 00:16:29.555
maybe lifting the 
toes to press into all four

00:16:29.555 --> 00:16:31.157
corners of the feet.

00:16:31.157 --> 00:16:33.159
Go through your 
checklist, find that lift

00:16:33.159 --> 00:16:34.260
up through the front body,

00:16:34.260 --> 00:16:36.195
that grounding 
through the back body.

00:16:36.195 --> 00:16:38.598
See if you can really just
right in this first Mountain,

00:16:38.598 --> 00:16:42.668
just embody the pose in 
the best way you see fit.

00:16:43.836 --> 00:16:45.338
And then you gotta 
bring the breath here.

00:16:45.338 --> 00:16:48.241
Give the thinking mind a 
break and let's really begin

00:16:48.241 --> 00:16:49.742
to let the breath take over.

00:16:49.742 --> 00:16:52.144
So nice and slow, 
inhale, reach the fingertips

00:16:52.144 --> 00:16:53.379
all the way up.

00:16:54.580 --> 00:16:56.549
And then exhale, 
we're gonna tilt to the left,

00:16:56.549 --> 00:16:58.150
left fingers 
are gonna come down,

00:16:58.150 --> 00:17:00.219
and kind of like the 
seaweed arms earlier,

00:17:00.219 --> 00:17:02.989
just gonna come down and 
we'll reach right fingertips

00:17:02.989 --> 00:17:04.891
up and over to 
the left, big stretch.

00:17:04.891 --> 00:17:09.060
See if you can keep weight
pressing into both feet evenly.

00:17:10.262 --> 00:17:11.530
So there's 
awareness as you really

00:17:11.530 --> 00:17:13.098
press into the right heel.

00:17:13.098 --> 00:17:15.835
And then inhale all the way
up, move with your breath.

00:17:15.835 --> 00:17:18.170
Exhale, rain the 
right fingertips down.

00:17:18.170 --> 00:17:21.607
Send the left fingertips 
over towards the right.

00:17:21.607 --> 00:17:22.775
Lengthen through the crown.

00:17:22.775 --> 00:17:25.211
Press into your left heel.

00:17:25.211 --> 00:17:27.680
And then inhale all the way up.

00:17:27.680 --> 00:17:29.181
And one more time to each side.

00:17:29.181 --> 00:17:32.151
Exhale, this time focus 
on hugging the lower ribs in,

00:17:32.151 --> 00:17:34.854
lengthening the tailbone down.

00:17:34.854 --> 00:17:38.257
So, see if you can counter 
this big arch in the spine

00:17:38.257 --> 00:17:41.827
in the lower back by 
hugging the lower ribs in.

00:17:41.827 --> 00:17:44.697
And inhale, come all the way up.

00:17:44.697 --> 00:17:46.399
And to the right.

00:17:46.399 --> 00:17:49.235
(exhaling breath)

00:17:50.536 --> 00:17:51.370
Fabulous.

00:17:51.370 --> 00:17:53.406
Inhale, reach for the sky.

00:17:53.406 --> 00:17:55.341
And exhale, rain 
the fingertips down

00:17:55.341 --> 00:17:57.109
to interlace behind the tail.

00:17:57.109 --> 00:17:58.744
Go ahead and square off 
the wrists here to start,

00:17:58.744 --> 00:18:00.212
just finding that 
stretch through the forearm

00:18:00.212 --> 00:18:01.614
in case they're a little tight.

00:18:01.614 --> 00:18:02.982
Loop the shoulders.

00:18:02.982 --> 00:18:05.084
Inhale, open the chest.

00:18:05.084 --> 00:18:07.787
And then again, see if you
can lengthen tailbone down.

00:18:07.787 --> 00:18:11.657
Hug the lower ribs in and
stand up as tall as possible,

00:18:11.657 --> 00:18:13.726
stretching the neck long.

00:18:14.560 --> 00:18:16.195
Inhale in.

00:18:16.195 --> 00:18:19.865
Exhale, break free with 
a softness with a grace,

00:18:19.865 --> 00:18:21.834
so release with control.

00:18:21.834 --> 00:18:25.404
And then we'll inhale, 
reach for the sky.

00:18:25.404 --> 00:18:27.106
And exhale, rain it down.

00:18:27.106 --> 00:18:29.575
This time interlace, 
opposite thumb on top.

00:18:29.575 --> 00:18:31.177
Square the wrists, 
so it's gonna be the one

00:18:31.177 --> 00:18:32.678
that feels a bit weird.

00:18:32.678 --> 00:18:35.114
Draw them this 
time down and away.

00:18:35.114 --> 00:18:38.017
Work on finding that containment
through the front body.

00:18:38.017 --> 00:18:41.020
And inhale, press into 
the heels, find length,

00:18:41.020 --> 00:18:44.123
really stretch the crown of
the head up towards the sky.

00:18:44.123 --> 00:18:47.793
The energetic body 
now is getting turned on.

00:18:49.295 --> 00:18:50.639
Hey-o.

00:18:52.298 --> 00:18:54.400
Lit, lighting it up.

00:18:54.400 --> 00:18:55.468
(laughs)

00:18:55.468 --> 00:18:57.003
Tryin' to think of 
other ways to say that.

00:18:57.003 --> 00:18:58.571
Alright, here we go, 
and then with control,

00:18:58.571 --> 00:19:00.539
with grace, 
inhale, lift, embody.

00:19:00.539 --> 00:19:02.975
Lift your toes, all of 
your toes, lift, lift, lift.

00:19:02.975 --> 00:19:04.276
And then exhale, break free.

00:19:04.276 --> 00:19:05.277
(exhaling breath)

00:19:05.277 --> 00:19:07.546
Wonderful, hands are gonna
come together at the heart.

00:19:07.546 --> 00:19:10.983
Feet are gonna come 
together arch to arch.

00:19:10.983 --> 00:19:13.519
Alright, from here, 
slide the left foot back

00:19:13.519 --> 00:19:16.088
and we're gonna work on 
two parallel lines here.

00:19:16.088 --> 00:19:17.223
Feet are straight.

00:19:17.223 --> 00:19:18.958
You're already gonna 
start to feel a nice stretch

00:19:18.958 --> 00:19:21.460
in the back of the calf 
where we did that massage.

00:19:21.460 --> 00:19:24.196
So root back 
through the left heel.

00:19:24.196 --> 00:19:26.465
And allow your left 
toes to point towards

00:19:26.465 --> 00:19:29.368
the front left corner 
of the room or your mat.

00:19:29.368 --> 00:19:31.370
Then all this awesome 
work we've been doing

00:19:31.370 --> 00:19:34.507
on engaging, 
finding support from within,

00:19:34.507 --> 00:19:35.741
start to play with that here,

00:19:35.741 --> 00:19:39.812
hugging the lower ribs in, 
connecting to your center,

00:19:39.812 --> 00:19:41.313
drawing it in and up.

00:19:41.313 --> 00:19:43.983
Pull the right hip crease back
and then last but not least,

00:19:43.983 --> 00:19:47.253
really find that lengthening 
of the tailbone down.

00:19:47.253 --> 00:19:50.823
So, we're working in a way
that we feel head over heart,

00:19:50.823 --> 00:19:55.428
heart over pelvis, 
pressing into that back foot.

00:19:55.428 --> 00:19:57.430
Left inner thigh has 
this sweet inner spiral

00:19:57.430 --> 00:20:00.933
rotating towards the 
back edge of your mat

00:20:01.867 --> 00:20:03.769
as you lift your heart.

00:20:04.970 --> 00:20:08.074
Then take what works for you,
leave what doesn't today.

00:20:08.074 --> 00:20:09.842
Return to the breath.

00:20:11.010 --> 00:20:13.279
♫ Return to the breath

00:20:13.279 --> 00:20:15.414
(humming)

00:20:18.451 --> 00:20:19.485
Okay, here we go.

00:20:19.485 --> 00:20:21.821
Inhale, lift your 
sternum to your thumbs.

00:20:21.821 --> 00:20:24.657
Keep that lift as you 
swim the fingertips behind.

00:20:24.657 --> 00:20:26.492
Square the wrists 
just like we did before

00:20:26.492 --> 00:20:29.929
or work now to 
bring the palms together.

00:20:29.929 --> 00:20:32.198
Then wrap the 
shoulder blades around,

00:20:32.198 --> 00:20:35.101
lift your heart even more, 
long puppy belly here,

00:20:35.101 --> 00:20:38.104
strong legs, 
engage your inner thighs,

00:20:38.104 --> 00:20:40.806
and then exhale 
slowly from the hip crease.

00:20:40.806 --> 00:20:43.242
Send your heart 
forward, tail back.

00:20:43.242 --> 00:20:46.278
Nice, long, beautiful 
neck here the whole way down,

00:20:46.278 --> 00:20:50.282
so we're not collapsing, 
working into Pyramid Pose.

00:20:50.282 --> 00:20:53.686
So this can be a tricky pose, 
so bring the breath,

00:20:53.686 --> 00:20:56.789
bring this lift up 
through your heart,

00:20:56.789 --> 00:20:59.091
and see if you can kind of
pulse with the breath here.

00:20:59.091 --> 00:20:59.925
This is tricky.

00:20:59.925 --> 00:21:02.394
Press into the back heel.

00:21:02.394 --> 00:21:04.997
Lift from your arches.

00:21:04.997 --> 00:21:07.299
Find a forgiveness in this stiff

00:21:07.299 --> 00:21:09.468
and sometimes frustrating pose.

00:21:09.468 --> 00:21:10.903
Do the work.

00:21:10.903 --> 00:21:12.371
Breathe deep.

00:21:12.371 --> 00:21:14.340
One more breath here, 
you got this.

00:21:14.340 --> 00:21:17.343
Reach the knuckles back, 
crown forward.

00:21:17.343 --> 00:21:19.545
Wonderful, then exhale, break
free just like we did before

00:21:19.545 --> 00:21:21.981
with grace, find a softness, 
and then we'll bring

00:21:21.981 --> 00:21:24.350
the fingertips 
either down to the shin.

00:21:24.350 --> 00:21:25.651
If you have a 
block handy, great,

00:21:25.651 --> 00:21:29.121
or all the way to your yoga mat.

00:21:29.121 --> 00:21:31.323
Then inhale to find length.

00:21:31.323 --> 00:21:36.536
And exhale to let the head
soften, the neck loosen up.

00:21:37.930 --> 00:21:40.566
See if you can keep 
a strong back leg here.

00:21:40.566 --> 00:21:43.302
Again, inner thighs engaged.

00:21:43.302 --> 00:21:45.971
Careful not to grip in the toes.

00:21:52.344 --> 00:21:55.614
Alright, now walk your front
foot to the midline just a bit,

00:21:55.614 --> 00:21:58.551
and then begin to 
soften through that front knee.

00:21:58.551 --> 00:22:01.253
Then lift the back heel, 
bend the back knee,

00:22:01.253 --> 00:22:02.755
and find soft, easy movement.

00:22:02.755 --> 00:22:06.425
Again, think about the seaweed, 
a forgiving movement.

00:22:06.425 --> 00:22:08.594
Begin to lift up 
through your center.

00:22:08.594 --> 00:22:10.563
And when you're ready, 
lift the back foot.

00:22:10.563 --> 00:22:13.365
Lift from your left 
inner thigh, standing splits.

00:22:13.365 --> 00:22:14.433
You got this.

00:22:14.433 --> 00:22:16.135
Breathing deep.

00:22:16.135 --> 00:22:18.470
Connecting to 
your center, your core.

00:22:18.470 --> 00:22:20.539
If you want to take a 
variation here you can,

00:22:20.539 --> 00:22:24.577
maybe wrapping the hands 
around the back of the leg.

00:22:24.577 --> 00:22:27.246
Turn your left pinky toe down.

00:22:27.246 --> 00:22:30.445
And breathe full, 
buoyant breaths.

00:22:31.550 --> 00:22:34.420
One more breath 
here, you got this.

00:22:34.420 --> 00:22:36.555
Then slowly bend that back knee.

00:22:36.555 --> 00:22:38.857
Bend the front knee 
and step your left foot

00:22:38.857 --> 00:22:41.060
to the right of your right foot,

00:22:41.060 --> 00:22:44.964
so we're coming into a
criss-cross Forward Fold.

00:22:44.964 --> 00:22:46.498
Big stretch here.

00:22:46.498 --> 00:22:47.800
Relax the head.

00:22:47.800 --> 00:22:51.136
Maybe draw your 
nose towards your navel.

00:22:52.271 --> 00:22:55.941
And study the 
sensations in the legs.

00:22:55.941 --> 00:22:58.344
Keep the feet firmly planted.

00:23:00.613 --> 00:23:01.914
And then we're 
gonna roll it up here

00:23:01.914 --> 00:23:04.717
while keeping the 
ball joint of the big toes

00:23:04.717 --> 00:23:07.553
and the back two corners 
of the heels rooted strong.

00:23:07.553 --> 00:23:09.655
So really press 
your feet into the earth

00:23:09.655 --> 00:23:11.657
and begin to roll it up.

00:23:13.759 --> 00:23:15.294
Squeeze the thighs together.

00:23:15.294 --> 00:23:18.197
Squeeze, squeeze, squeeze.

00:23:18.197 --> 00:23:20.566
Hands come to heart center.

00:23:20.566 --> 00:23:22.058
Deep breath in.

00:23:23.035 --> 00:23:25.704
And then exhale, try to 
do this without looking down.

00:23:25.704 --> 00:23:27.606
Soften and we'll 
come back to Mountain

00:23:27.606 --> 00:23:32.680
by bringing the left foot around
and back to meet the right.

00:23:33.779 --> 00:23:34.613
Awesome work.

00:23:34.613 --> 00:23:36.415
Slowly inhale in.

00:23:36.415 --> 00:23:39.385
Slide the right foot back.

00:23:39.385 --> 00:23:41.253
Work on two parallel lines here

00:23:41.253 --> 00:23:43.889
and take your time finding 
a nice, strong foundation.

00:23:43.889 --> 00:23:45.991
So right toes are 
gonna point towards the front

00:23:45.991 --> 00:23:47.593
right corner of the room.

00:23:47.593 --> 00:23:50.095
Left toes point forward, 
and we go through

00:23:50.095 --> 00:23:51.134
our checklist here, 


00:23:51.134 --> 00:23:55.274
finding that 
support from within.

00:23:55.274 --> 00:23:58.704
This integrity rooting 
through the back heel,

00:23:58.704 --> 00:24:01.640
really feeling that 
stretch in the calf.

00:24:01.640 --> 00:24:03.742
Begin to engage 
the inner thighs,

00:24:03.742 --> 00:24:05.344
and then zip up 
through the front body

00:24:05.344 --> 00:24:07.713
as you lengthen tailbone down.

00:24:07.713 --> 00:24:09.782
Hands come to the 
heart if they are not already

00:24:09.782 --> 00:24:13.218
just as one last reminder 
to keep the sternum lifted.

00:24:13.218 --> 00:24:14.887
Squeeze the 
inner thighs together.

00:24:14.887 --> 00:24:17.289
Perhaps imagine bringing 
the front edge of your mat

00:24:17.289 --> 00:24:18.957
and the back edge 
of your mat together,

00:24:18.957 --> 00:24:20.893
so you're really working 
here, we're not just blah,

00:24:20.893 --> 00:24:22.528
splaying all our energy out.

00:24:22.528 --> 00:24:25.197
But we're really 
controlling the energy

00:24:25.197 --> 00:24:27.566
so that we can use 
it in a meaningful way.

00:24:27.566 --> 00:24:29.368
I don't know if that 
resonates with anyone,

00:24:29.368 --> 00:24:31.670
but instead of just 
letting it all spill out,

00:24:31.670 --> 00:24:36.460
we're having an 
awareness about that energy

00:24:36.460 --> 00:24:38.544
and how awesome 
and powerful we are!

00:24:38.544 --> 00:24:40.813
And we do have the 
power to find forgiveness,

00:24:40.813 --> 00:24:43.382
and if we can forgive 
ourselves, then we can forgive

00:24:43.382 --> 00:24:46.051
just about anything, I think.

00:24:46.051 --> 00:24:49.521
I contemplate on 
that anyway, inhale.

00:24:49.521 --> 00:24:51.690
Exhale, time to shut up, 
Adriene, let's do the yoga.

00:24:51.690 --> 00:24:53.164
Just kidding.
(laughs)

00:24:53.164 --> 00:24:55.227
Reach around, 
opposite thumb on top,

00:24:55.227 --> 00:24:57.129
you can square the 
wrists just like we did before

00:24:57.129 --> 00:24:59.264
or bring the palms together.

00:24:59.264 --> 00:25:00.199
Loop the shoulders.

00:25:00.199 --> 00:25:03.435
I'm just kidding, we know
it's all the same thing, yes.

00:25:03.435 --> 00:25:05.437
That's what the 
Revolution's all about,

00:25:05.437 --> 00:25:09.515
this opportunity to start fresh,

00:25:11.076 --> 00:25:13.245
to move around 
again in a new way,

00:25:13.245 --> 00:25:17.282
to think of things 
with more consciousness,

00:25:17.282 --> 00:25:19.918
and to be healthy and 
happy and lean in our bodies.

00:25:19.918 --> 00:25:22.054
Okay, here we go.

00:25:22.054 --> 00:25:24.723
Keep the heart lifted as 
you slowly send it forward.

00:25:24.723 --> 00:25:26.091
Pull the left hip crease back.

00:25:26.091 --> 00:25:28.827
Feel the power of 
that back leg rooted strong

00:25:28.827 --> 00:25:33.818
as you move slowly and
mindfully into Pyramid Posture.

00:25:33.818 --> 00:25:37.436
And we use the breath 
here to find a buoyancy,

00:25:37.436 --> 00:25:39.029
to find length.

00:25:41.106 --> 00:25:44.710
Imagine one nice, long line
from the crown to the tail,

00:25:44.710 --> 00:25:47.312
and all the work we've been
doing up until this moment

00:25:47.312 --> 00:25:50.282
of bringing the heart space up
between the shoulder blades,

00:25:50.282 --> 00:25:53.886
of lifting the front 
body to the back body.

00:25:54.987 --> 00:25:58.673
Of moving as 
one continuous part,

00:25:58.673 --> 00:26:00.659
not a bunch of disjointed parts.

00:26:00.659 --> 00:26:01.794
Tap into that now.

00:26:01.794 --> 00:26:05.464
Use your breath 
to find a buoyancy.

00:26:05.464 --> 00:26:07.132
Engage the inner thighs.

00:26:07.132 --> 00:26:11.036
(exhaling and inhaling)

00:26:11.036 --> 00:26:13.605
One more breath, you got this.

00:26:13.605 --> 00:26:17.209
And then exhale, break free,
the change, find forgiveness.

00:26:17.209 --> 00:26:18.377
(sighing exhale)

00:26:18.377 --> 00:26:21.213
Break free the chains and
then release all the way down,

00:26:21.213 --> 00:26:25.123
fingertips to your 
leg or to the earth.

00:26:26.285 --> 00:26:28.420
Then find length, inhale.

00:26:28.420 --> 00:26:31.590
And then exhale, soften and bow.

00:26:31.590 --> 00:26:33.091
You can shake 
the head loose here,

00:26:33.091 --> 00:26:36.962
keep strength and 
power in that back leg.

00:26:36.962 --> 00:26:38.664
Then study the sensations.

00:26:38.664 --> 00:26:40.332
(sighing exhale)

00:26:40.332 --> 00:26:44.470
Notice how with every 
conscious and mindful breath,

00:26:44.470 --> 00:26:48.674
the muscles have an 
opportunity to lengthen,

00:26:48.674 --> 00:26:53.612
the pose becomes more 
forgiving with time and breaths

00:26:53.612 --> 00:26:56.583
and a little love.

00:27:03.589 --> 00:27:06.058
And then walk your front 
foot in toward the midline

00:27:06.058 --> 00:27:09.127
just a bit, soften 
through that front knee,

00:27:09.127 --> 00:27:11.897
lift the back heel, 
bend your right knee,

00:27:11.897 --> 00:27:14.523
and before you step it up, 
or before you lift it up,

00:27:14.523 --> 00:27:18.222
find a softness, again balancing

00:27:18.222 --> 00:27:21.304
that sthira, that sukha.

00:27:21.304 --> 00:27:24.720
Perfect for standing split.

00:27:24.720 --> 00:27:27.880
And then when you're ready,
lift the back leg up.

00:27:27.880 --> 00:27:30.182
And then maybe it 
doesn't come up as high as mine.

00:27:30.182 --> 00:27:32.017
Maybe it comes up 
way high and you're not

00:27:32.017 --> 00:27:34.620
leveling the hips, 
so turn the toes down

00:27:34.620 --> 00:27:38.957
so the right pinky toe 
is facing your yoga mat,

00:27:38.957 --> 00:27:40.759
and then you can play in 
different variations here

00:27:40.759 --> 00:27:42.227
of course, 
but we're wanting to lift

00:27:42.227 --> 00:27:46.598
the right inner thigh up, 
keeping the hips level,

00:27:46.598 --> 00:27:48.615
the glutes leveled.

00:27:49.401 --> 00:27:51.970
Not gripping in the toes.

00:27:51.970 --> 00:27:53.238
Finding breath.

00:27:54.139 --> 00:27:56.909
Again, nice 
softness in the upper body.

00:27:56.909 --> 00:27:58.844
Not gripping in the face.

00:27:58.844 --> 00:28:00.979
And then you have the stability,

00:28:00.979 --> 00:28:02.714
the work in the lower body.

00:28:02.714 --> 00:28:05.050
(breathing)

00:28:07.119 --> 00:28:09.187
Take one more breath.

00:28:09.187 --> 00:28:11.557
And then soften, bend 
the knees, bend the back knee

00:28:11.557 --> 00:28:13.992
and step the right 
foot now into the left

00:28:13.992 --> 00:28:15.494
of your left foot.

00:28:16.628 --> 00:28:18.864
Criss-cross Forward Fold.

00:28:18.864 --> 00:28:22.000
And find your foundation 
in the feet here firmly

00:28:22.000 --> 00:28:23.418
and let the head loose,

00:28:23.418 --> 00:28:26.016
shake it a little 
back and forth.

00:28:32.444 --> 00:28:34.479
And then come on now, 
bring some loving,

00:28:34.479 --> 00:28:38.492
full breath to the shape.

00:28:40.285 --> 00:28:43.155
Notice how you 
feel with each breath.

00:28:43.155 --> 00:28:46.892
So great for the back, 
so great for the legs.

00:28:48.660 --> 00:28:53.420
With the head below the heart
here, so great for energy,

00:28:55.467 --> 00:28:58.971
letting go of 
any stress, tension,

00:28:58.971 --> 00:29:02.928
any energy that 
is stagnant or stuck.

00:29:05.177 --> 00:29:06.778
And stay connected to your feet,

00:29:06.778 --> 00:29:09.581
start to roll it up, 
so press into your heels,

00:29:09.581 --> 00:29:11.350
press into the big toes mounds,

00:29:11.350 --> 00:29:13.552
tuck the chin into 
the chest and roll it up.

00:29:13.552 --> 00:29:15.721
Pay attention to 
what's going on in the hips.

00:29:15.721 --> 00:29:17.022
Squeeze the legs together.

00:29:17.022 --> 00:29:19.157
Squeeze, squeeze, 
squeeze, squeeze,

00:29:19.157 --> 00:29:20.626
and you'll come all the way up.

00:29:20.626 --> 00:29:23.629
Bring the hands 
to the heart center.

00:29:24.596 --> 00:29:26.365
And then without looking, 
see if you can do it

00:29:26.365 --> 00:29:28.133
without looking, 
just feel it out, trust,

00:29:28.133 --> 00:29:29.901
and if you need to 
keep your foot on the ground

00:29:29.901 --> 00:29:31.503
for stability, 
go ahead and just slide it

00:29:31.503 --> 00:29:34.539
and we're gonna bring 
the feet back together.

00:29:34.539 --> 00:29:35.707
Mountain Pose.

00:29:37.409 --> 00:29:39.311
Awesome, big breath in.

00:29:40.512 --> 00:29:43.215
Big breath, release 
it out through the mouth.

00:29:43.215 --> 00:29:44.983
(exhaling breath)

00:29:44.983 --> 00:29:49.054
Keep it going, big 
breath in through the nose.

00:29:49.054 --> 00:29:51.390
And out through the mouth.

00:29:51.390 --> 00:29:52.891
Now on this next one, 
I want you to scare

00:29:52.891 --> 00:29:54.693
anyone that might 
be in a mile radius,

00:29:54.693 --> 00:29:56.128
so we're gonna sigh it out.

00:29:56.128 --> 00:29:57.262
Big breath in.

00:29:58.530 --> 00:29:59.865
And exhale, let it go.

00:29:59.865 --> 00:30:01.600
(sighing exhaling)

00:30:01.600 --> 00:30:02.701
And let's do one more.

00:30:02.701 --> 00:30:03.869
Big breath in.

00:30:05.070 --> 00:30:06.104
Don't let yourself down.

00:30:06.104 --> 00:30:07.706
Here we go, let something go.

00:30:07.706 --> 00:30:09.875
(sighing exhale)

00:30:09.875 --> 00:30:11.943
(laughs)

00:30:11.943 --> 00:30:15.080
Alright, soften your 
gaze or close your eyes.

00:30:15.080 --> 00:30:17.783
Then we give 
thanks for this practice.

00:30:17.783 --> 00:30:19.217
If you have time, take a seat,

00:30:19.217 --> 00:30:21.019
come into a little 
meditation posture.

00:30:21.019 --> 00:30:23.455
If you have time, 
come to the ground,

00:30:23.455 --> 00:30:25.424
lay down in 
Shavasana for a couple moments

00:30:25.424 --> 00:30:27.059
after this practice.

00:30:30.829 --> 00:30:32.197
The power of forgiveness.

00:30:32.197 --> 00:30:34.032
The power of movement.

00:30:36.134 --> 00:30:39.871
Thank you for sharing your
time and your energy with me.

00:30:39.871 --> 00:30:41.940
I'll see you tomorrow.

00:30:41.940 --> 00:30:42.908
Namaste.

00:30:42.908 --> 00:30:47.079
(lively, chiming 
orchestral music)