WEBVTT

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- Hey pals, happy sweet 16.

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Welcome to your 
31 Days of Yoga Revolution.

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I have a really sweet 
practice for you today.

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Let's get started.

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(lively orchestral music)

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Alright, let's begin 
lying down today.

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Come to flat back.

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Feel the earth underneath you.

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Extend the legs out long.

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And when you arrive, 
take a deep breath in,

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reach the arms all 
the way up and overhead.

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Full body stretch.

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So point and flex 
the feet here a little.

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Maybe open and close the
hands, move the fingers around.

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And start to tap into 
that sweet, sweet breath.

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Day 16.

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When you're ready, 
float the hands down.

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And snuggle the shoulder blades
underneath your heart space,

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as we've been doing, 
open up through the chest.

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Then we're gonna inhale,

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just reach the 
fingertips up towards the sky.

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You can keep the legs and
the feet soft here and relax.

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We're gonna reach the 
fingertips up towards the sky.

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And then inhale, 
kiss the fingertips together,

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feel the shoulder 
blades spread, left to right.

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And then exhale, open the palms,

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and drop the 
shoulders in the sockets.

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Really feel that plugging in.

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And you feel this opening up

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through the 
chest as you do that.

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We'll do that a couple more
times, just experimenting.

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So inhale, feel 
the shoulder blades.

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Your shoulders literally 
lift up off the ground.

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It's as if you were 
reaching for something,

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a rope, or your 
favorite sweet treat.

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Tell us your favorite 
sweet treat down below.

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I'm more of a savory person, 
not a sweet person,

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but tell us your 
favorite sweet treat,

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and keep it clean, folks.

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Jeez, Louise.

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Okay, plug the shoulders down.

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And then, let's just 
do one more time,

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sorry, I got off there.

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Reach and then plug.

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And then this time stay plugged,

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so let the weight of the 
shoulders really drop down.

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And you can just feel 
that connect hopefully,

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or start to 
explore that connect.

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We've been talking a 
lot about this wrapping

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of the shoulder blades, 
playing with this awareness

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in the upper back body, scapula.

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And then from here, right arm
is gonna cross over the left

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and we're actually going to
give ourselves a big ol' hug.

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(laughs) So cheesy, but so good.

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So get your fingers right 
underneath your back here.

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And then we'll use this shape

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to bring a bigger breath in.

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So as you inhale, 
feel your shoulders, your arms,

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your chest and lungs expand.

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And then as you exhale, 
feel them soften

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and just come into this moment.

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Feel all that sweet, 
soft, yummy feeling of

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taking time for 
yourself. (chuckles)

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It ain't easy, so 
give thanks for this moment

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and appreciate yourself 
for carving out the time.

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Take one more breath here.

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And then inhale, 
reach all the way up.

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Fingertips kiss together.

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Lift the shoulders up 
off the ground even more,

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then exhale, with control.

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Plug 'em down and in, 
open up through the chest,

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and then left arm 
is gonna cross over

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and we give ourself a hug here.

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Nice stretch, but also yes,
there is this sweet feeling

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of oh, I'm doing something 
really nice for myself.

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And I understand that by doing
something nice for myself,

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I am creating space and 
making myself more available

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to do nice, sweet 
things for others.

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It's the way to be.

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Big breath in, feel your 
breath move you here.

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And then exhale, feel it soften.

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If you're not into 
the whole hugging thing,

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this is just a great stretch,

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great neck and 
shoulder hygiene, inhale.

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And exhale.

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But maybe you need 
to be a little open

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to loving yourself, who knows?

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Inhale, reach for 
the sky, who knows?

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Exhale, float the hands down.

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Press the palms into the earth.

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And nice and slow we're going
to walk the heels together.

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Use the palms 
pressing into the earth.

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Connect to your center, 
so big breath in.

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Exhale, draw the 
navel down, and from there,

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one knee at a time or 
both knees at the same time,

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lift the knees up.

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Scoop the tailbone up,

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lower back becomes 
flush with the mat.

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Again, give 
yourself a big ol' hug.

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There's gonna be 
lots of hugging today,

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so just get in there.

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Rocking gently side to side,
find what feels good here.

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You can peel the 
nose up towards the knee,

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can grab onto the 
outer edges of the feet,

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maybe you open and 
close the legs a couple times.

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And then keep 
hugging your right knee in

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as you send your left 
foot up towards the sky.

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Take a deep breath in,

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keep the shoulders plugged 
down just as we explored.

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And then with the 
shoulders plugged down,

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we'll press into the left heel

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and slowly lower 
the left leg down.

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Let it hover for a second here,

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just so you can feel how that's
connected to your center,

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your core muscles, 
and then let it release.

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Deep breath in.

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Exhale, nose to knee.

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Inhale, lower the head down.

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And exhale, twist, 
slowly, softly, no forcing.

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Just opening up 
nice and slow today.

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You can take the 
outer edge of the left hand

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to the outer edge 
of the left thigh.

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Avoid pressing the knee here,
just nice, soft, gentle.

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Keep the fingers soft, breathe.

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And inhale, come back to center.

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Squeeze the right 
knee up towards the heart.

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And then exhale, open 
it up towards the shoulder.

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Wonderful, one more breath.

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And then exhale, bring 
the knee back to center.

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Left knee comes 
up to meet the right.

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Give yourself a big hug.

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Feel that connection of 
the lower back on the mat.

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It should feel really 
yummy, feel supported.

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So if for some reason you've
missed a day, hopefully not,

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but if you have, it's okay.

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You're still supported, 
you showed up here today.

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And if for some 
reason you've been feeling

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a little hairy or unbalanced,

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I have something 
in my yoga pants,

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take this time to feel 
the support on your back

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and notice that ah, 
my practice has my back here.

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If I show up, I can find 
something that feels good.

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Squeeze the left knee in, 
send the right leg up high.

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Let the blood flow 
opposite direction here,

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so good for circulation.

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Alright, plug the shoulders
down, take a deep breath in.

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Flex through your 
right foot and then exhale,

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slowly lower 
the right heel down.

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Let it hover, just for a moment,

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so you could feel ah, 
yes, this whole body connects.

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We're not isolating parts, 
again, moving one part,

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feel how your core 
muscles engage as you hover.

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Keep the shoulders relaxed down.

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Inhale, exhale to release.

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Right heel to the 
earth and then inhale.

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Exhale, nose to knee.

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Inhale, lower the head down.

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And exhale, twist, 
left knee over to the right.

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Open up through your left arm.

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Work to get your left 
shoulder to the ground,

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but don't work in 
a way that you feel

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like you're forcing or pushing.

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Just let it open, 
allow it rather to open.

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And start to deepen 
the breath even more.

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Each breath is 
like taking a vitamin

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or drinking a 
fresh glass of water,

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something we should 
not take for granted.

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And then take one 
more big breath in here

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and use your exhale 
to come back this time.

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Great, squeeze your left 
knee up towards your heart.

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Just keep breathing 
here and then exhale.

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Open left knee up 
towards your left shoulder.

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So we're just 
moving from the center,

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opening up to the left shoulder.

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Awareness in your right leg.

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And then bring 
it back to center.

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Connect to your 
abdominals as you bring

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the right knee 
up to meet the left,

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and this time we're gonna cross
left ankle over the right.

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Grab the tops of the feet,
bend the elbows left to right.

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You can rock a 
little side to side here.

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Woo, feeling it 
in my hips today.

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And when you're ready,

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we're gonna rock all 
the way up, front to back.

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Rock as many times as you like.

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Then we're gonna come to a seat
and send the legs out wide.

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This is not the Olympics, 
trust me, I've been there.

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(laughs) Just kidding.

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You don't have to push or force

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to meet some sort of 
gymnastic qualifications.

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And I'm saying 
that from experience.

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I spent so much of 
my lifetime in yoga

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trying to really 
force into the posture,

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and I missed all the good stuff.

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So just bring your legs wide
to a place that feels good,

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where you still can sit up tall.

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Be sweet with yourself, right?

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If you're feeling like 
this here, totally normal.

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You can roll up the mat 
a little bit underneath you

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to give you a 
lift or grab a blankie.

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Then firm down through 
the tops of the thighs.

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Inhale, lift your heart.

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And then exhale,

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we're just gonna walk 
the fingertips forward,

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but do it slow enough 
that you can really feel

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what's going on in the hips
and where things connect,

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okay?

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So walking it forward.

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Keep the toes 
pointing up towards the sky.

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You can press into the hands

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and keep it 
nice and lifted here.

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Again, feeling the sensation

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through the hips and 
where things connect.

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Or maybe you can 
come to the forearms here,

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maybe not, maybe you 
save that for another day.

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Another option is to bubble
gum, bubble gum, remember that?

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The fists, and bring that as a
little prop for the forehead.

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Or if you have the flexibility,

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you wanna come all 
the way to the ground,

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you can, but there's 
really no need to push actually.

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Just to kinda be 
present in this slow unraveling.

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So if we practice being kind,

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more sweet with 
ourselves on the yoga mat,

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then the idea is 
that it's easier for us

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to move to a life 
being kind to ourself.

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This happens 
a lot with self-talk,

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not just the physical body,
but the mental, emotional bod.

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Your mental, emotional space.

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Like are you saying 
kind things to yourself?

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I have a friend,

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just keep breathing 
here in the forward fold.

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We're gonna be here 
for a couple more breaths.

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I have a friend who's just
kind of living with back pain.

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It's like, "Oh, 
it's never gonna go away.

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"I just have to deal with it."

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And it's really hard 
for me because I'm like,

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well, it's probably 
never gonna go away

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if that is your language.

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Of course, what do I know?

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But my invitation was 
can you shift the language

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and let go of this 
back pain as your identity.

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It's not to discount, you know,

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what he's saying in any way,
but just to offer another way

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of being sweet and 
kind with the language.

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Take a couple more breaths here.

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Notice if you're 
holding in the neck.

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So either send the 
crown of the head out long,

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or go ahead and 
relax the neck over.

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And then don't rush this, 
make your way up slowly.

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Press into the thigh bones so
the thigh bones ground down

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and you slowly roll up.

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See if you can really 
feel your way, all the way up.

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Paying attention, paying 
attention, paying attention.

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Fabulous, and then hands 
are gonna come to the heart.

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Deep breath in, try 
to lift your heels here.

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Lift, lift, lift, lift, lift.

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Tone the quads, 
lift, lift, lift.

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And then exhale, release.

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Bring the hands 
behind the thighs, rock back.

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We're gonna come to 
a little modified boat.

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So you'll lean back, 
hands are behind the thighs.

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Squeeze the legs together, 
squeeze, squeeze, squeeze.

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And if you can, best you can,

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try to bring the shins parallel.

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Now another hug is coming, 
so hug the knees into the chest

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and see if you 
can get your belly

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on the tops of the thighs here.

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And if that's like not 
possible with your body,

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remember, be 
sweet with yourself.

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The way you think, 
the way you talk

00:13:16.663 --> 00:13:18.464
to yourself is everything.

00:13:18.464 --> 00:13:23.136
So that's just a guide, 
this is just a suggestion.

00:13:23.136 --> 00:13:25.505
It could be here, 
it could be here.

00:13:25.505 --> 00:13:27.940
It could be here, no. (laughs)

00:13:27.940 --> 00:13:30.910
Lift your heart, wherever you
are, and give yourself a hug.

00:13:30.910 --> 00:13:33.513
So it doesn't have to be 
this certain kind of hug.

00:13:33.513 --> 00:13:36.883
How you love yourself 
and hug yourself each day

00:13:36.883 --> 00:13:39.952
is totally different from
the man or woman next to you.

00:13:39.952 --> 00:13:43.523
And it's 
different from day to day.

00:13:43.523 --> 00:13:46.025
Some days I want 
that cold brew, okay?

00:13:46.025 --> 00:13:48.194
Just kidding, okay.

00:13:48.194 --> 00:13:51.831
Inhale, extend the 
right leg long, just try.

00:13:54.500 --> 00:13:57.609
And bring it back, exhale.

00:13:57.609 --> 00:14:01.474
Inhale, extend the 
left leg long, just try.

00:14:01.474 --> 00:14:02.842
And bring it back.

00:14:02.842 --> 00:14:05.111
Now we're gonna try and 
extend both legs out long,

00:14:05.111 --> 00:14:06.679
but by lifting the heart,

00:14:06.679 --> 00:14:09.716
plugging the shoulders 
in like we just did before,

00:14:09.716 --> 00:14:12.285
you can loosen your hug a 
little bit to create space.

00:14:12.285 --> 00:14:13.953
And here we go, 
big inhale as you send

00:14:13.953 --> 00:14:17.156
the big toes up 
towards the sky, just try.

00:14:17.156 --> 00:14:19.225
Fabulous, and 
then exhale, release.

00:14:19.225 --> 00:14:21.394
Cross the right 
ankle over the left.

00:14:21.394 --> 00:14:25.565
Come all the way through 
into Downward Facing Dog.

00:14:29.302 --> 00:14:33.239
Tap into a breath that 
feels sweet, supportive.

00:14:44.083 --> 00:14:48.321
Then lift the heels and press
away from your yoga mat.

00:14:48.321 --> 00:14:49.956
Lift the heels, bend the knees,

00:14:49.956 --> 00:14:52.225
belly comes to the 
tops of the thighs.

00:14:52.225 --> 00:14:54.193
Inhale, look forward.

00:14:54.193 --> 00:14:55.995
Exhale, drop the heels.

00:14:55.995 --> 00:14:59.098
Nose to navel, 
Downward Facing Dog.

00:14:59.098 --> 00:15:02.502
I'll explain again, 
lift the heels, bend the knees.

00:15:02.502 --> 00:15:05.505
Inhale, look forward, belly
goes to the tops of the thighs.

00:15:05.505 --> 00:15:08.207
And exhale, Downward Facing Dog.

00:15:08.207 --> 00:15:11.778
Send your gaze towards 
your navel, drop the heels.

00:15:11.778 --> 00:15:14.046
And one more time, 
lift the heels.

00:15:14.046 --> 00:15:16.516
Bend the knees, belly comes
to the tops of the thighs.

00:15:16.516 --> 00:15:21.120
Upper arm bones rotate out
as you inhale, look forward.

00:15:21.120 --> 00:15:23.519
And then exhale, 
Downward Facing Dog,

00:15:23.519 --> 00:15:25.541
awesome work.

00:15:26.959 --> 00:15:29.128
Slowly lower to the knees.

00:15:31.030 --> 00:15:35.234
Child's Pose, big toes come
to touch, knees nice and wide.

00:15:35.234 --> 00:15:38.037
Send the hips back, 
melt your heart.

00:15:38.037 --> 00:15:42.208
Three breaths here, use 
them wisely, make them sweet.

00:16:04.096 --> 00:16:05.898
Press into the tops of the feet.

00:16:05.898 --> 00:16:07.333
Keep the knees where they are.

00:16:07.333 --> 00:16:11.270
Lift your heart back up, 
come up onto the hands.

00:16:11.270 --> 00:16:13.706
Then bring the left hand 
out a little bit, inhale.

00:16:13.706 --> 00:16:15.808
Reach the right 
fingertips forward.

00:16:15.808 --> 00:16:19.745
Reach, lift your heart, and
then exhale, thread the needle.

00:16:19.745 --> 00:16:22.481
Right fingertips come under
the bridge of the left arm.

00:16:22.481 --> 00:16:25.585
We rest on the right ear 
and we breathe deep here.

00:16:25.585 --> 00:16:28.788
Press into your left fingertips
to get a deeper stretch.

00:16:28.788 --> 00:16:30.790
Breathe into your belly.

00:16:41.100 --> 00:16:44.070
Slowly unravel, take 
it to the other side.

00:16:44.070 --> 00:16:46.439
Right hand comes to 
the outer edge of your mat,

00:16:46.439 --> 00:16:48.374
reach the left 
fingertips forward.

00:16:48.374 --> 00:16:51.043
Use the inhale 
to create buoyancy.

00:16:51.043 --> 00:16:54.814
In the exhale we contract, 
thread the needle.

00:16:57.216 --> 00:16:59.018
Try to keep the 
hips over the knees,

00:16:59.018 --> 00:17:01.387
or at least the 
sensation, and then press

00:17:01.387 --> 00:17:03.990
into your right fingertips 
to go a little bit deeper.

00:17:03.990 --> 00:17:05.090
Breathe deep.

00:17:12.531 --> 00:17:14.634
Fabulous, release.

00:17:14.634 --> 00:17:17.970
Come all the way back, walk
the knees underneath the hips.

00:17:17.970 --> 00:17:20.806
Curl the toes under, 
we're gonna come to tabletop.

00:17:20.806 --> 00:17:23.675
Curl the toes, 
upper arm bones rotate out.

00:17:23.675 --> 00:17:25.845
Find that length of the neck.

00:17:25.845 --> 00:17:28.079
Lift up through the 
front body, inhale in, exhale.

00:17:28.079 --> 00:17:31.083
Lift the knees, let 
them hover for five.

00:17:31.083 --> 00:17:33.986
Notice how it feels 
today, four, you got this.

00:17:33.986 --> 00:17:36.789
Draw the navel up and in, three.

00:17:36.789 --> 00:17:38.824
Two, and 
Downward Dog on the one.

00:17:38.824 --> 00:17:40.993
Lift the hips up and back.

00:17:43.429 --> 00:17:46.098
Wonderful, walk 
the feet together here

00:17:46.098 --> 00:17:48.768
in downward dog, arch to arch.

00:17:48.768 --> 00:17:50.303
Drop the left 
heel down and inhale,

00:17:50.303 --> 00:17:51.944
lift the right leg up high.

00:17:51.944 --> 00:17:55.408
Keep the hips level, 
right toes point down.

00:17:55.408 --> 00:17:58.377
Press into both palms evenly.

00:17:58.377 --> 00:18:00.913
In big sweet 
inhales you will lift up

00:18:00.913 --> 00:18:02.315
through the right inner thigh.

00:18:02.315 --> 00:18:04.517
And then exhale, shift forward,

00:18:04.517 --> 00:18:08.854
round the back leg, 
Cat Pose, knee to nose.

00:18:08.854 --> 00:18:10.523
Inhale, lift up, 
Three-legged Dog.

00:18:10.523 --> 00:18:13.092
Kick your right foot 
into an imaginary wall

00:18:13.092 --> 00:18:18.030
and then exhale, knee to nose,
rounding through the spine.

00:18:18.030 --> 00:18:19.632
One more time, 
inhale, kick back,

00:18:19.632 --> 00:18:22.001
press your foot 
up against the wall.

00:18:22.001 --> 00:18:25.071
And then exhale, knee to nose.

00:18:25.071 --> 00:18:26.973
This time step 
the right foot up.

00:18:26.973 --> 00:18:29.963
Nice low lunge, 
back knee lowered or lifted,

00:18:29.963 --> 00:18:30.910
yogi's choice.

00:18:30.910 --> 00:18:33.846
Loop the shoulders, 
open the chest.

00:18:36.282 --> 00:18:39.085
Couple breaths here, make sure
you're not on a tightrope.

00:18:39.085 --> 00:18:43.289
And again, back knee 
can be lowered or lifted.

00:18:43.289 --> 00:18:45.524
But if it's lifted, 
really reach that left heel

00:18:45.524 --> 00:18:48.794
towards the back 
edge of your yoga mat.

00:18:50.529 --> 00:18:53.299
One more breath here, 
you got it.

00:18:54.300 --> 00:18:55.935
And then slowly 
take the left hand

00:18:55.935 --> 00:18:58.304
to the outer 
edge of your yoga mat.

00:18:58.304 --> 00:19:00.072
Turn the right toes out a bit

00:19:00.072 --> 00:19:02.141
and we're gonna slowly 
come on to the outer edge

00:19:02.141 --> 00:19:06.312
of the left foot and open up,
right fingertips to the sky.

00:19:06.312 --> 00:19:08.014
Lift your hips, 
lift, lift, lift.

00:19:08.014 --> 00:19:10.182
Getting into that IT 
band should feel really good.

00:19:10.182 --> 00:19:13.219
Big breath in, find expansion.

00:19:13.219 --> 00:19:16.622
Lean back into it and 
then exhale, with control.

00:19:16.622 --> 00:19:20.793
Bring the right toes back, come
back to your nice low lunge.

00:19:20.793 --> 00:19:23.462
Inhale to look forward.

00:19:23.462 --> 00:19:26.799
Exhale to plant the palms, 
step it back to Plank.

00:19:26.799 --> 00:19:29.802
We're gonna straight to 
Downward Dog here, inhale.

00:19:29.802 --> 00:19:34.040
And exhale, lifting the 
hips up and back, great work.

00:19:34.040 --> 00:19:37.810
Bring the feet together, 
arch to arch.

00:19:37.810 --> 00:19:40.646
Inhale, sweet breath in.

00:19:40.646 --> 00:19:43.482
Exhale, sweet breath out.

00:19:43.482 --> 00:19:46.986
Inhale, lift the left leg 
up high, Three-legged Dog.

00:19:46.986 --> 00:19:49.655
So I'm not lifting so high here.

00:19:49.655 --> 00:19:53.125
I'm really 
leveling the hips out.

00:19:53.125 --> 00:19:56.395
And the reason why is not
because this is how we do it,

00:19:56.395 --> 00:19:59.131
but to find stability and 
true stability and strength

00:19:59.131 --> 00:20:01.467
in the joints, 
the shoulders, the hips here.

00:20:01.467 --> 00:20:03.569
So level the hips 
out and here we go,

00:20:03.569 --> 00:20:05.871
inhale, lifting 
left inner thigh up.

00:20:05.871 --> 00:20:07.406
Exhale, knee to nose.

00:20:07.406 --> 00:20:11.744
Claw into your fingerprints, 
cat in the spine.

00:20:11.744 --> 00:20:14.847
Inhale, Three-legged Dog.

00:20:14.847 --> 00:20:16.582
Exhale, knee to nose.

00:20:18.751 --> 00:20:20.419
Inhale, Three-legged Dog.

00:20:20.419 --> 00:20:22.922
Last time, you got it, 
knee to nose.

00:20:22.922 --> 00:20:25.925
Building strength, 
toning muscle.

00:20:25.925 --> 00:20:29.328
Then step it up, back knee
can stay lowered or lifted.

00:20:29.328 --> 00:20:33.474
Loop the shoulders, 
open the chest, breathe.

00:20:44.276 --> 00:20:46.779
Notice where your thoughts go.

00:20:48.547 --> 00:20:50.750
And come back to the breath.

00:20:50.750 --> 00:20:53.385
If the back knee is lifted,
really reach the right heel

00:20:53.385 --> 00:20:55.421
towards the back 
edge of your mat.

00:20:55.421 --> 00:20:57.590
Take one more breath here.

00:20:59.158 --> 00:21:03.662
Then nice and slow, we're
gonna open the left toes out,

00:21:03.662 --> 00:21:06.098
bring the right hand to 
the right edge of your mat,

00:21:06.098 --> 00:21:08.067
and slow and steady turn

00:21:08.067 --> 00:21:10.769
to come onto the outer 
edge of your right foot.

00:21:10.769 --> 00:21:13.405
Again, left toes come 
out and we lift the hips

00:21:13.405 --> 00:21:16.108
as the left fingertips 
reach towards the sky.

00:21:16.108 --> 00:21:19.278
Think Upward Facing 
Dog in the spine here.

00:21:19.278 --> 00:21:21.580
So you're opening up, 
leaning back into it,

00:21:21.580 --> 00:21:23.949
getting nice stretch 
as you lift the hips.

00:21:23.949 --> 00:21:27.386
Beautiful, one more breath, 
find expansion.

00:21:27.386 --> 00:21:29.421
And then exhale, 
be really mindful of that knee.

00:21:29.421 --> 00:21:31.957
So bring the toes back first

00:21:31.957 --> 00:21:35.294
and then we release, 
come back to the lunge.

00:21:35.294 --> 00:21:38.264
Back knee lowered 
or lifted, inhale.

00:21:39.165 --> 00:21:40.065
And exhale.

00:21:41.233 --> 00:21:45.404
Awesome work, plant the palms,
step it back, Plank Oose.

00:21:46.539 --> 00:21:49.208
And then to Downward Facing Dog.

00:21:50.543 --> 00:21:51.710
Big breath in.

00:21:53.646 --> 00:21:54.880
Big breath out.

00:21:57.149 --> 00:21:58.317
Big breath in.

00:22:00.386 --> 00:22:02.454
Big breath out, 
bring the feet together.

00:22:02.454 --> 00:22:04.190
Inhale, lift the 
right leg up high,

00:22:04.190 --> 00:22:05.624
a little faster this time.

00:22:05.624 --> 00:22:07.359
Exhale, knee to nose.

00:22:08.050 --> 00:22:12.264
Moving with that sweet 
breath, inhale, kick out.

00:22:12.264 --> 00:22:13.999
Exhale, knee to nose.

00:22:15.434 --> 00:22:18.304
Last one, inhale, kick out.

00:22:18.304 --> 00:22:21.473
Exhale, knee to nose, 
then step it up.

00:22:23.008 --> 00:22:25.845
Inhale, open up 
through the chest.

00:22:26.745 --> 00:22:29.481
Exhale, reach 
the left heel back.

00:22:31.116 --> 00:22:34.119
Left hand comes down, 
we turn the right toes out.

00:22:34.119 --> 00:22:36.655
Come onto the outer 
edge of that left foot

00:22:36.655 --> 00:22:38.524
and inhale, 
lift the hips up high,

00:22:38.524 --> 00:22:40.826
right fingertips to the sky.

00:22:40.826 --> 00:22:43.095
Big breath in, lean back.

00:22:43.095 --> 00:22:45.130
And exhale, turn 
the right toes forward,

00:22:45.130 --> 00:22:47.199
come back to your low lunge.

00:22:47.199 --> 00:22:49.535
Plant the palms, inhale.

00:22:49.535 --> 00:22:51.136
Exhale, Plank.

00:22:51.136 --> 00:22:53.405
Big breath in as you 
press away from your yoga mat.

00:22:53.405 --> 00:22:55.441
Come into your power here.

00:22:55.441 --> 00:22:57.209
And then exhale, Downward Dog.

00:22:57.209 --> 00:23:00.079
Bring the feet together, 
big breath in.

00:23:00.079 --> 00:23:02.014
Big breath out.

00:23:02.014 --> 00:23:04.683
Inhale, lift the left 
leg up high, stick with me.

00:23:04.683 --> 00:23:07.720
Exhale, knee to nose, 
stick with it.

00:23:07.720 --> 00:23:11.090
Inhale, clawing 
the fingertips, extend.

00:23:11.090 --> 00:23:14.627
Exhale, knee to nose, 
building strength.

00:23:14.627 --> 00:23:15.728
Inhale, kick.

00:23:17.062 --> 00:23:18.797
Exhale, knee to nose.

00:23:19.965 --> 00:23:22.735
Let's do one more, inhale, kick.

00:23:22.735 --> 00:23:24.637
And exhale, step it up.

00:23:25.971 --> 00:23:27.706
Inhale, loop the shoulders,

00:23:27.706 --> 00:23:31.043
soft in the face, 
open the chest forward.

00:23:31.043 --> 00:23:32.945
Ground with the exhale.

00:23:34.346 --> 00:23:37.249
Then right hand comes down, 
outer edge of your mat.

00:23:37.249 --> 00:23:38.751
Turn the left toes out,

00:23:38.751 --> 00:23:40.653
come to the outer 
edge of your right foot.

00:23:40.653 --> 00:23:42.888
Then big inhale 
to lift the hips.

00:23:42.888 --> 00:23:44.356
Connect, connect, connect,

00:23:44.356 --> 00:23:46.358
and send the left 
fingertips up high.

00:23:46.358 --> 00:23:49.962
Inhale, think Upward 
Facing Dog, lean back.

00:23:50.896 --> 00:23:53.699
Big breath in, big 
breath out here, you got it.

00:23:53.699 --> 00:23:55.501
Lift the hips even more.

00:23:55.501 --> 00:23:59.038
Then turn the left 
toes in and release.

00:23:59.038 --> 00:24:02.762
Come back to the lunge, big
inhale as you open the chest.

00:24:02.762 --> 00:24:04.877
The neck is an 
extension of the spine here,

00:24:04.877 --> 00:24:06.712
so just beware.

00:24:06.712 --> 00:24:08.614
Be aware, not beware.

00:24:08.614 --> 00:24:11.350
And then we'll release, 
palms to the ground.

00:24:11.350 --> 00:24:14.219
Come into your Plank, 
power up here.

00:24:14.219 --> 00:24:16.588
Lift up through 
the shoulder blades.

00:24:16.588 --> 00:24:18.891
Tap the right 
toes off your yoga mat.

00:24:18.891 --> 00:24:20.926
Yes, and back to center.

00:24:20.926 --> 00:24:23.462
Tap them to the left, 
yes, two more times.

00:24:23.462 --> 00:24:27.132
We got this, tap to 
the right, tap to the left.

00:24:27.132 --> 00:24:28.767
You got it, stick with me.

00:24:28.767 --> 00:24:31.837
Tap to the right 
and tap to the left.

00:24:32.938 --> 00:24:34.206
Great, lower the knees.

00:24:34.206 --> 00:24:38.010
Keep the knees together 
this time, Child's Pose.

00:24:38.010 --> 00:24:39.578
Paint, like paintbrushes,

00:24:39.578 --> 00:24:43.432
your fingertips 
back and then rest.

00:24:43.432 --> 00:24:45.050
Very nice work everyone.

00:24:45.050 --> 00:24:49.597
Enjoy this sweet 
Balasana, shoulders rounding.

00:24:52.257 --> 00:24:53.926
Observe your breath.

00:25:16.949 --> 00:25:19.852
And slowly reach 
the fingertips up.

00:25:20.886 --> 00:25:25.057
We'll come all the way back to
all fours, tabletop position.

00:25:27.025 --> 00:25:27.993
Nice work.

00:25:27.993 --> 00:25:31.029
So I'm gonna walk the right
knee into the center of my mat.

00:25:31.029 --> 00:25:34.767
I'm gonna bring the left knee
behind, coming into Cow Legs.

00:25:34.767 --> 00:25:37.636
So the toes are gonna come
out, and to each his own here.

00:25:37.636 --> 00:25:39.438
I like coming in 
to it from all fours

00:25:39.438 --> 00:25:40.739
so you can really feel,

00:25:40.739 --> 00:25:43.375
just like we did in the first
Forward Fold, feel it out,

00:25:43.375 --> 00:25:46.178
don't just slam into the pose
and check it off the list.

00:25:46.178 --> 00:25:49.615
Life's too short, 
enjoy the ride, make it sweet

00:25:49.615 --> 00:25:52.217
as we slowly send the hips back.

00:25:52.217 --> 00:25:53.786
Active in the toes.

00:25:54.820 --> 00:25:59.890
We'll roll up, stacking 
the spine, feeling it out.

00:26:02.261 --> 00:26:04.997
Hands can come to the 
feet here or at the heart.

00:26:04.997 --> 00:26:07.132
You can also take a bind behind,

00:26:07.132 --> 00:26:11.303
maybe a reverse Namaste or
clasping the opposite elbows.

00:26:12.438 --> 00:26:14.139
Once you feel like 
you've come to a place

00:26:14.139 --> 00:26:16.375
where you can 
really be with your breath,

00:26:16.375 --> 00:26:19.878
start to amp up a 
nice, full, long inhale.

00:26:21.947 --> 00:26:24.393
And a nice, long exhale.

00:26:26.385 --> 00:26:30.956
You can stay here, 
stacked through the spine,

00:26:30.956 --> 00:26:35.127
or we can also take a little
Forward Fold as an option.

00:26:39.565 --> 00:26:41.533
So for some, just 
being in this shape here,

00:26:41.533 --> 00:26:45.471
the bind is enough, so 
the Forward Fold is an option.

00:26:45.471 --> 00:26:48.207
Don't take it if you're feeling
like you're on the brink

00:26:48.207 --> 00:26:52.377
and if you're feeling like
your breath is constricted.

00:26:54.813 --> 00:26:58.584
Time to relax the jaw, 
maybe close your eyes.

00:27:01.453 --> 00:27:03.689
There's not much left 
in our practice today,

00:27:03.689 --> 00:27:08.405
so really be 
present here, be kind.

00:27:12.297 --> 00:27:13.932
If you're in a Forward Fold,

00:27:13.932 --> 00:27:18.237
tuck the chin into the 
chest and slowly roll it up.

00:27:18.237 --> 00:27:20.372
Now we'll reach the 
fingertips forward, everyone.

00:27:20.372 --> 00:27:23.108
Plug the shoulders in, 
just like we did before.

00:27:23.108 --> 00:27:24.910
And left arm's 
gonna go over the right

00:27:24.910 --> 00:27:27.613
as you give yourself a hug here.

00:27:27.613 --> 00:27:30.616
Inhale, lift your heart, 
lift your elbows.

00:27:30.616 --> 00:27:34.520
Exhale, maybe fingertips 
come a little further.

00:27:35.521 --> 00:27:38.857
Inhale, feel the breath, 
that expansion.

00:27:40.626 --> 00:27:41.827
And exhale, release.

00:27:41.827 --> 00:27:44.129
We're gonna slowly, 
mindfully spread the toes,

00:27:44.129 --> 00:27:48.162
come back to all 
fours and switch.

00:27:48.162 --> 00:27:50.669
So now the left knee 
will come to the center

00:27:50.669 --> 00:27:53.238
and the right knee 
will hug up behind.

00:27:53.238 --> 00:27:55.008
Notice how this 
side is different,

00:27:55.008 --> 00:27:56.642
sometimes way different.

00:27:56.642 --> 00:28:00.812
Keep active toes and stay
present as you slowly come back.

00:28:03.782 --> 00:28:05.851
So again, if we kind of 
just blast into the pose

00:28:05.851 --> 00:28:08.887
and get there and we're
waiting for that sweet moment,

00:28:08.887 --> 00:28:11.623
but the truth is 
we kind of bypassed it

00:28:11.623 --> 00:28:16.586
by missing the process, 
the journey there.

00:28:21.133 --> 00:28:23.101
Then just notice 
the side, and again,

00:28:23.101 --> 00:28:25.270
you can take a bind behind,

00:28:25.270 --> 00:28:27.873
you can bring the hands 
to the soles of the feet,

00:28:27.873 --> 00:28:30.409
or if a Forward Fold is 
in your practice, take it.

00:28:30.409 --> 00:28:33.879
And then everyone, 
let's unite with the breath.

00:28:33.879 --> 00:28:35.370
Breathing deep.

00:28:57.669 --> 00:28:58.971
And if you're in a fold,

00:28:58.971 --> 00:29:03.275
tuck the chin into the 
chest and slowly roll it up.

00:29:03.275 --> 00:29:05.644
And reach your 
fingertips forward, everyone.

00:29:05.644 --> 00:29:07.746
Plug those 
shoulders in the socket.

00:29:07.746 --> 00:29:10.148
And this time 
right arm over the left,

00:29:10.148 --> 00:29:12.651
give yourself a great big hug.

00:29:14.753 --> 00:29:16.989
Don't be so hard 
on yourself, right?

00:29:16.989 --> 00:29:18.490
I need to do that.

00:29:20.792 --> 00:29:22.094
I need to practice that.

00:29:22.094 --> 00:29:26.098
Maybe that's where the 
sweet practice came from.

00:29:28.066 --> 00:29:31.637
Remembering when to 
be sweet with yourself.

00:29:36.274 --> 00:29:38.377
I'm making that a natural habit,

00:29:38.377 --> 00:29:42.047
rather than just like 
once in a while thing.

00:29:43.649 --> 00:29:46.018
I think would be good, I think
would be good for the world.

00:29:46.018 --> 00:29:48.253
Okay, big breath in, 
lift your elbows.

00:29:48.253 --> 00:29:51.023
Feel the 
expansion as you inhale.

00:29:52.257 --> 00:29:54.059
And exhale to release.

00:29:55.193 --> 00:29:57.362
This time we'll take the palms

00:29:57.362 --> 00:30:00.971
or the fingertips 
back to release.

00:30:00.971 --> 00:30:05.837
Dig the heels into your yoga
mat, we've been here before.

00:30:05.837 --> 00:30:08.407
We're gonna give 
ourself a hug one last time

00:30:08.407 --> 00:30:10.409
by bringing the 
hands behind the thighs,

00:30:10.409 --> 00:30:11.303
looping the shoulders,

00:30:11.303 --> 00:30:15.347
and then lifting the 
shins parallel, lift your heart.

00:30:15.347 --> 00:30:19.518
Inhale in, as you exhale send
both legs out, fingertips out.

00:30:20.719 --> 00:30:23.221
Great, inhale, catch yourself.

00:30:23.221 --> 00:30:26.058
Exhale, just 
radiate the limbs out.

00:30:26.058 --> 00:30:28.393
Focus on finding 
that connection within,

00:30:28.393 --> 00:30:30.295
lifting the heart, 
shoulders plugging.

00:30:30.295 --> 00:30:32.397
So really kind to your 
lower back, here we go.

00:30:32.397 --> 00:30:35.600
Inhale in, use the 
exhale to contract in the belly,

00:30:35.600 --> 00:30:39.037
lift your heart, and 
send the legs and arms out.

00:30:39.037 --> 00:30:40.939
Inhale, catch yourself.

00:30:40.939 --> 00:30:44.509
You can get 
creative on me too, exhale.

00:30:44.509 --> 00:30:46.445
Inhale, squeeze.

00:30:46.445 --> 00:30:48.413
Exhale, radiate.

00:30:48.413 --> 00:30:51.249
Inhale, squeeze and 
lift, lift, lift, lift.

00:30:51.249 --> 00:30:53.885
And exhale, two more times.

00:30:53.885 --> 00:30:55.887
Inhale, squeeze.

00:30:55.887 --> 00:30:56.988
Exhale, lift.

00:30:58.156 --> 00:30:58.990
Squeeze.

00:31:00.125 --> 00:31:01.493
Last time, exhale, lift.

00:31:01.493 --> 00:31:04.429
Look at you, look at us, 
amazing, beautiful.

00:31:04.429 --> 00:31:06.431
When you come to lie
flat on back release.

00:31:06.431 --> 00:31:09.401
Flat on back, 
yeah, release everything.

00:31:09.401 --> 00:31:13.818
Bring your hands to 
fists at your hip creases.

00:31:15.273 --> 00:31:19.111
Release everything, and we're
just gonna give 'em a little

00:31:19.111 --> 00:31:21.251
massage, I was 
gonna say beating,

00:31:21.251 --> 00:31:22.948
but that's not very sweet.

00:31:22.948 --> 00:31:27.285
Unless you're 
into that. (chuckles)

00:31:27.285 --> 00:31:29.321
Everyone's kids like, 
"What does that mean?"

00:31:29.321 --> 00:31:32.157
Okay. (clears throat)

00:31:32.157 --> 00:31:34.359
So if this doesn't feel good, 
obviously, don't do it.

00:31:34.359 --> 00:31:36.027
If it does, partake.

00:31:42.901 --> 00:31:45.837
Wonderful, then walk your
heels as wide as your yoga mat.

00:31:45.837 --> 00:31:48.006
Inhale, reach for the sky.

00:31:48.940 --> 00:31:51.610
And exhale, rain the hands down.

00:31:53.411 --> 00:31:57.482
Take your thumb to your middle
finger here, a little Mudra,

00:31:57.482 --> 00:32:01.953
and relax the rest of your
fingers, relax your shoulders.

00:32:01.953 --> 00:32:04.189
Close your eyes and 
just feel this sweet,

00:32:04.189 --> 00:32:07.025
in fact, move your fingers,

00:32:07.025 --> 00:32:11.129
your thumb and your 
middle fingerprints together.

00:32:13.598 --> 00:32:15.967
Don't really focus so much
on the Mudra here right now

00:32:15.967 --> 00:32:19.304
as much as the sensation, 
the sweetness

00:32:19.304 --> 00:32:23.308
in which you can move 
your fingers, the quality.

00:32:26.011 --> 00:32:28.213
Close your eyes, 
let's start to relax.

00:32:28.213 --> 00:32:30.849
This is the end, 
it's the cool down.

00:32:30.849 --> 00:32:33.952
And in every end 
is a new beginning.

00:32:33.952 --> 00:32:38.657
So enjoy this moment as it
will affect the next moment,

00:32:38.657 --> 00:32:40.592
and so on and so forth.

00:32:41.993 --> 00:32:43.495
And this might be a 
little weird to you,

00:32:43.495 --> 00:32:46.998
and if so, good, 
I'm doing my job.

00:32:46.998 --> 00:32:51.002
Bringing something new, trying
to experience something new.

00:32:51.002 --> 00:32:52.737
Just feel your fingerprints

00:32:52.737 --> 00:32:54.206
and then you can 
start to move your thumb

00:32:54.206 --> 00:32:56.608
on your other 
fingerprints if you like too.

00:32:56.608 --> 00:32:58.076
And just notice 
the quality in which,

00:32:58.076 --> 00:32:59.644
see if you can make it sweet,

00:32:59.644 --> 00:33:03.648
the quality in 
which you are doing this.

00:33:03.648 --> 00:33:06.885
And maybe when you 
step off your yoga mat

00:33:06.885 --> 00:33:09.287
and you're moving 
in and out of the car,

00:33:09.287 --> 00:33:11.156
the tube, or the subway,

00:33:11.156 --> 00:33:15.427
or the way in which you place
your feet on the ground,

00:33:15.427 --> 00:33:18.597
maybe you can tap 
into this sweetness.

00:33:18.597 --> 00:33:21.399
Or the way you 
react to something.

00:33:22.367 --> 00:33:25.871
Or the way you see 
yourself in the mirror.

00:33:27.405 --> 00:33:29.274
Alright, think that's 
enough, great work everyone.

00:33:29.274 --> 00:33:32.611
Relax your hands, 
take a deep breath in.

00:33:34.446 --> 00:33:38.949
And as you exhale, let 
everything go, relax, restore.

00:33:45.924 --> 00:33:46.758
Sweet.

00:33:50.128 --> 00:33:52.130
Thanks so much 
for sharing your time

00:33:52.130 --> 00:33:53.265
and your energy with me

00:33:53.265 --> 00:33:55.967
and all the amazing, 
sweet human beings

00:33:55.967 --> 00:34:01.053
that are practicing 
with this Revolution of yoga.

00:34:03.108 --> 00:34:06.406
See you mañana, namaste.

00:34:08.112 --> 00:34:11.283
(lively orchestral music)