WEBVTT

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- Hey everyone, welcome to
your 31 Day Yoga Revolution.

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It's Day 19, and today 
we have a light practice,

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which is surprisingly a 
very strengthening practice,

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but I'm really 
excited about this approach,

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because to me this is 
really a great example

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of find what feels good yoga.

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

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(lively orchestral music)

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Alrighty, my friends.

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Let's begin in a 
nice, comfortable seat.

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We're gonna bring 
the hands to the heart,

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but go ahead and 
place your palms flat

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right on your chest.

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Day 19.

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As you get settled 
in here, start to listen

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to the sound of your breath.

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And today I'd like to invite you

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to tap into a little 
inner smile if you will.

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Now this will feel 
different for everyone.

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Perhaps it's a little 
bit of a smile literally.

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Perhaps you just close 
your eyes and feel your hands

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on your heart and 
as you start to listen

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to the sound of your 
breath, you just drop in

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to the present 
moment in a new way,

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in a delightful way.

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Perhaps it's just 
a decision you make

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to stick with this journey.

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You've come so far, Day 19, 
so proud and so honored

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to be on this 
exploration with you.

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So yeah, whatever 
it means to you today

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as we tap into

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our own inner guiding light.

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See if you can 
find that inner smile.

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Feel your breath.

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Relax your shoulders.

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And I'll tell you what, 
never underestimate

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the power of the inner smile.

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I use it a lot in my practice,
both on and off the mat.

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I'll talk more about that
later, but whatever it means

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to you, tap into 
that inner smile,

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then let's take a 
deep breath in together,

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here we go, big inhale.

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And as you exhale, 
release the hands,

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place them on the knees.

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Head over heart, 
heart over pelvis.

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See if you can hold 
onto that inner smile.

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Again, whatever 
that means to you.

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It's making me 
smile thinking about it.

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It's just a little bit of joy.

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And, when you're 
ready, we'll inhale,

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press the palms into the 
legs, drop the shoulders,

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and open the chest.

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Open your heart to the sky,
lift up through the sternum,

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and then exhale, 
rounding through, chin to chest.

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Feel a nice 
stretch in the back body,

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in the back of the neck.

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The shoulders round forward.

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And now we're 
gonna move in a circle,

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so inhale, complete the 
action of lifting your heart

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just like you did before, 
but we're gonna inhale,

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move in a circle one way, 
any way, it doesn't matter.

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Lift your heart.

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Come up through 
that lifting point

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and then exhale, round through,
so action of Cat-Cow here,

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but we're moving in a circle.

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Then see if you can sync 
up with your breath, huh?

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Inhale as you come 
forward perhaps, lift.

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And exhale as you round through.

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Then keep it 
going with your breath.

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See if you can keep 
your bum on the ground,

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your sits bones on the ground.

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Ooh yeah, so we start to 
warm up through the hips.

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Connecting to the 
energetic body here

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as you breathe and 
move, move and breathe.

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Then reverse your circle.

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And really, this 
time now let's try to move

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really from our center, 
so you can imagine

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your belly button or your 
navel drawing a big circle.

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I like the image of those
old-fashioned coffee grinders,

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those are still so cool.

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All the youngins watching
will be like, "What's that?"

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And so really 
getting into those

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muscles,

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imagining this is a 
sweet, sweet massage

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for your internal 
organs, because it is.

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And then remembering, 
ah yes, let's start moving

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with the breath here.

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Also get a little 
butt massage here.

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So, take it or leave it.

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Alright, do a couple more,

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maybe get a little 
freaky on these last few,

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checking in with 
the shoulders,

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the neck.

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Yeah!

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And then come back up to center.

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It's so simple, a little goes
a long way in my opinion.

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I feel great, okay, 
just after that little bit.

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Alright, fingertips 
come to your sides.

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Lift up from the armpit chest.

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In fact, take your thumbs 
to your armpits really fast

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and give yourself a lift.

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We're gonna use this 
today, this length through

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the side body that we've been
cultivating on our journey,

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but also lifting 
through the front,

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grounding through the back, 
breathing into all four

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sides of the torso.

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Fingertips are gonna come down.

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Inhale, lift and lengthen.

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And exhale, any side we're
gonna tilt to really reaching

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and really thinking 
about opening the chest,

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think Cobra here.

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Beautiful, then draw 
your chin to your chest,

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sweep through center, 
rounding through the spine.

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Think about Cat Pose here.

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And then keep going 
on to the other side,

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and then you'll 
just continue this motion

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in your own time, 
warming up the back body.

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Continuing to sync 
up with your breath.

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And so rather than hitting
the pose of side body stretch,

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try to create a full 
body experience even here.

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Stay awake through your 
feet, heavy in the hips.

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Lots of awareness in 
the head and neck here.

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And we'll just keep going a
couple times back and forth.

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See if you can create a 
lightness in the upper body.

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And then we have the 
steadiness, the heaviness

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of the lower body 
here in Sukhasana.

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Soften your gaze.

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If you like, close your eyes.

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We'll just do a 
couple more here,

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warming up the body.

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This is really great if 
you sit in a chair a lot

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or if you are in the car a lot.

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This is fabulous.

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Alright, even it out.

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Hold on to that inner smile.

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And the next time 
you come through center,

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tuck the chin into 
the chest and roll it up.

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Hands come back to the 
heart space, palms flat.

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Just feel where are you today?

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And then tap into that inner
smile, take a deep breath in.

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And then exhale, 
let's come forward

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all the way onto all fours.

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Knees are gonna come 
as wide as your yoga mat.

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Feet together.

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Then walk the hands 
out so they're a little bit

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in front of the shoulders today,

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and then we're 
gonna start to twist here,

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so we'll inhale, 
send the right fingertips

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up towards the sky, 
open the chest.

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Then exhale, right fingertips
in and underneath the bridge

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of the left arm.

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Big inhale as you press 
into your foundation, open.

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And exhale, coming through.

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And then the same thing 
here, as you start to sync

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up with your breath again, 
can you find a lightness

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in the upper body, this 
mobility, as you breathe

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into all four sides of the torso

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while still maintaining 
a stability or a heaviness

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in the legs, 
in the tops of the feet?

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Think about it as 
one continuous motion,

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cultivating a lightness.

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Beautiful, we'll do one more.

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Big inhale to reach 
the right fingertips up

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and then exhale 
to switch, gorgeous.

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Right hand comes down.

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Big inhale to open the left
fingertips up towards the sky.

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Feel that stretch 
in the upper body.

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Big breath in here.

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And then exhale, 
rounding through,

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keep pressing into 
the tops of the feet.

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If you're tired today or 
feeling heavy, no worries,

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this is the practice for you.

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Just let it unfold, it's 
not gonna happen right away,

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boom, immediate lightness.

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Just see if you 
can go on a journey

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and then I find that 
usually if you're just present,

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you'll be surprised 
with how fast the body goes,

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"Mm, okay, let's do this."

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So use your inhale to expand.

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Then use your 
exhale to draw the muscles

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of the belly in and twist.

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Alright and do one more, 
big inhale, expand.

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Press into the tops of the feet.

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And exhale, hands to the earth.

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Great, walk the knees in.

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We'll come to Downward Dog.

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Take your time.

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My legs are a bit sore, 
so perhaps yours are as well.

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Take your time 
and right away today,

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so we practice being still, 
kind of being present

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in the hold, today 
we're going to take our dog

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for a walk, but not just in
the feet, in the hands too.

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So see if you 
can find a lightness,

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and we're just gonna 
let go of this shape here.

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You can peek at the video.

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We're gonna let 
go of this shape here

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for a little bit and 
use that as a starting point

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to find light movement, more

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developmental movement today.

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So for some this'll 
be a breath of fresh air,

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for others, a little 
bit difficult depending on

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just your personality, and
so I just invite everyone to,

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don't decide where 
it ends, play with me.

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I'm gonna get you feelin'
happy and light on your feet,

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providing the tools for you
to access this light energy

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when things are dark, grim.

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And then you're 
gonna take the same energy

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and walk it all the way 
up to your Forward Fold.

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So no stiffness, 
no hopping, no floating,

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give it a little exploration.

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Walkin' on a trail.

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Walkin' on the trail of light.

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(laughs)

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Forward Fold.

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Same thing here, 
this isn't a contest to hit

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the peanut butter and jelly,
belly to the thighs today,

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or any day for that 
matter in this space,

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but so create a 
softness, a lightness.

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You can continue to 
move the feet if you like.

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If your hamstrings 
are a little bit sore

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from all the awesome 
work you've done,

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maybe bend the knees generously.

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Shake the head a little loose.

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And we're starting 
to break free the chains

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that sometimes we 
put ourselves in, right,

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find a little light.

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Shine a little light in the
dark places as I like to say,

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and continue to 
deepen your breath.

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Cultivate nice, 
conscious breathing.

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Alrighty roo, here 
we go, a halfway lift.

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Light as a feather we 
inhale, lift the heart.

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You're gonna use 
the fingertips, the arms

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to accentuate this 
action today, so they open up,

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so we're not coming to 
airplane arms or stiff.

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Find a lightness, 
just hang with me,

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and then exhale 
to soften and bow.

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One more time, 
inhale, halfway lift.

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Exhale, soften and bow.

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Great, there's more 
where that came from,

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but for now, tuck 
the chin into the chest,

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ground through your feet, and
slowly roll up to Mountain.

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Actively ground 
your feet into the earth.

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And stand up nice and tall.

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Life is good, 
tap into that inner smile here.

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Just do it.

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See what happens.

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And then you get to 
decide what feels good.

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Palms inward, outward.

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Hands at the heart.

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We're gonna take a 
couple of breaths here.

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Maybe you tap into an 
audible breath, Ujjayi.

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Maybe you imagine again, 
thumbs at the armpit chest

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lifting you up, so really
finding this lightness of being

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in all four sides of the torso.

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Grounded through the feet.

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Couple nice, 
active breaths here.

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(exhaling and inhaling)

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The power of the breath, 
man, to shift a mood,

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a recognition of 
something that's not great,

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ugly, dark, 
something you don't understand.

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Tap into that breath.

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It's free and it's 
always available to you.

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At least while 
you're still alive.

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Alright, big inhale 
to reach the arms up.

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No rush, light as a 
feather as you rain it down,

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so a cascading perhaps today,

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to take out all 
the hard edges today.

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Inhale, light, play with the
arms, lifts you up halfway,

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so we're still 
coming to this length here,

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but playing with 
a different flavor.

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And then exhale to 
soften and release.

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Inhale, reach for the sky.

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Root to rise here.

00:13:57.470 --> 00:14:01.374
Maybe lift the toes, 
feel your legs, activate.

00:14:01.374 --> 00:14:05.812
And then exhale, hands to
heart, lengthen tailbone down.

00:14:05.812 --> 00:14:10.650
Big inhale, soft knees as
you reach up towards the sky.

00:14:10.650 --> 00:14:12.977
Exhale, cascading down.

00:14:14.320 --> 00:14:16.022
Big inhale lifts you up halfway.

00:14:16.022 --> 00:14:18.424
Maybe imagine you're 
moving through water today.

00:14:18.424 --> 00:14:21.394
And then exhale, soften and bow.

00:14:21.394 --> 00:14:22.328
That's the ticket.

00:14:22.328 --> 00:14:26.666
Inhale, root to rise, big, reach
for the sky, soft and easy.

00:14:26.666 --> 00:14:29.836
And then exhale, hands to heart.

00:14:29.836 --> 00:14:31.137
Soft knees here.

00:14:31.137 --> 00:14:32.572
Inhale, reach for the sky.

00:14:32.572 --> 00:14:33.740
Take up space.

00:14:35.108 --> 00:14:36.876
Exhale, rain it down.

00:14:37.977 --> 00:14:39.412
Inhale, halfway lift.

00:14:39.412 --> 00:14:41.748
Find something new.

00:14:41.748 --> 00:14:43.950
And exhale, Forward Fold.

00:14:43.950 --> 00:14:46.786
Fabulous, this time 
walk the feet together.

00:14:46.786 --> 00:14:49.956
And we'll slide the 
right foot back today.

00:14:49.956 --> 00:14:51.624
Inhale, open the chest.

00:14:51.624 --> 00:14:55.461
Back knee can be lowered 
or lifted, yogi's choice.

00:14:55.461 --> 00:14:58.564
And then exhale, 
slowly plant the palms,

00:14:58.564 --> 00:15:00.299
step the left toes back, 
but see if you can keep

00:15:00.299 --> 00:15:02.535
a lightness in the torso, 
so we're not crashing

00:15:02.535 --> 00:15:06.773
into our joints here, but
lifting up, you have the power,

00:15:06.773 --> 00:15:08.741
and it's not 
just muscle strength.

00:15:08.741 --> 00:15:10.076
It's about awareness.

00:15:10.076 --> 00:15:11.177
It's about energy.

00:15:11.177 --> 00:15:13.412
And then see if you can find
a softness in your plank here

00:15:13.412 --> 00:15:15.515
as you lift up 
between your shoulder blades.

00:15:15.515 --> 00:15:18.151
So if you're collapsed between
your shoulder blades here,

00:15:18.151 --> 00:15:21.487
lift your heart up, 
let your heart be light.

00:15:21.487 --> 00:15:24.123
Oh my God (laughs), amazing.

00:15:24.123 --> 00:15:25.658
Sorry, okay.

00:15:25.658 --> 00:15:27.393
One more breath here.

00:15:27.393 --> 00:15:28.995
Let your heart be light.

00:15:28.995 --> 00:15:30.530
Love it.

00:15:30.530 --> 00:15:32.498
Lower all the way to 
the belly with control.

00:15:32.498 --> 00:15:35.101
Feel free to lower the knees.

00:15:35.101 --> 00:15:39.205
Then here we go, slide the
hands in line with your ribs,

00:15:39.205 --> 00:15:40.773
so a little bit further 
back than your shoulders.

00:15:40.773 --> 00:15:42.675
Hug the elbows 
into the side body.

00:15:42.675 --> 00:15:45.244
Find that grounding 
through the tops of the feet

00:15:45.244 --> 00:15:46.546
and the pubic bone.

00:15:46.546 --> 00:15:49.115
Then tuck the chin 
into the chest and inhale,

00:15:49.115 --> 00:15:51.584
open your heart, baby Cobra.

00:15:51.584 --> 00:15:53.486
Exhale, cascading down.

00:15:55.721 --> 00:15:58.024
Inhale, hug, 
squeeze the elbows in.

00:15:58.024 --> 00:15:59.358
Lift your heart.

00:15:59.358 --> 00:16:02.461
And exhale, 
cascading down one more time.

00:16:02.461 --> 00:16:03.429
Find a lightness.

00:16:03.429 --> 00:16:07.266
Inhale, press into 
the tops of the feet.

00:16:07.266 --> 00:16:08.835
And exhale to release.

00:16:08.835 --> 00:16:10.503
You can come to all fours here.

00:16:10.503 --> 00:16:13.239
Or press up to Plank, 
yogi's choice,

00:16:13.239 --> 00:16:14.607
how you want to transition.

00:16:14.607 --> 00:16:17.677
Keep an awareness in your heart.

00:16:17.677 --> 00:16:20.713
Tap into that inner smile, 
a lightness as you lift up

00:16:20.713 --> 00:16:22.381
to Downward Dog.

00:16:22.381 --> 00:16:25.084
Same thing, take 
your dog for a wog.

00:16:25.084 --> 00:16:26.752
(laughs)

00:16:26.752 --> 00:16:28.054
Walk.

00:16:28.054 --> 00:16:29.088
I don't know what a wog is.

00:16:29.088 --> 00:16:30.523
If you do, tell me 
in the comments below,

00:16:30.523 --> 00:16:33.559
unless it's dirty, then 
just leave it alone, ay?

00:16:33.559 --> 00:16:36.329
Alright, take 
your dog for a wog.

00:16:37.864 --> 00:16:41.300
And, be really mindful

00:16:42.394 --> 00:16:44.734
of your shoulders,

00:16:44.734 --> 00:16:47.640
of your head, your neck.

00:16:47.640 --> 00:16:51.450
Again, the body as 
one whole, moving part.

00:16:53.946 --> 00:16:58.384
So we have a creativity day, 
so this is a good

00:16:58.384 --> 00:17:00.887
prompt for that day, so 
if you're feeling shy here,

00:17:00.887 --> 00:17:03.823
just use this time to play.

00:17:03.823 --> 00:17:06.291
Alright, one more breath here.

00:17:07.359 --> 00:17:10.663
And then walk it all the way up.

00:17:10.663 --> 00:17:12.832
Inhale to lift up halfway.

00:17:14.099 --> 00:17:17.036
And exhale to soften and bow.

00:17:17.036 --> 00:17:19.939
Great, this time, 
step the left foot back.

00:17:19.939 --> 00:17:22.308
Back knee can 
stay lowered or lifted.

00:17:22.308 --> 00:17:24.242
Just stretching out the legs.

00:17:24.242 --> 00:17:25.778
Find a little lightness.

00:17:25.778 --> 00:17:27.780
Open your chest forward.

00:17:29.882 --> 00:17:31.684
Then big inhale.

00:17:31.684 --> 00:17:34.020
And then exhale, 
plant the palms,

00:17:34.020 --> 00:17:36.956
step the right toes back, 
lift your heart space up

00:17:36.956 --> 00:17:38.524
towards the sky.

00:17:38.524 --> 00:17:40.192
Find a softness.

00:17:40.192 --> 00:17:43.362
This is a fabulous 
way to build strength,

00:17:43.362 --> 00:17:44.897
kind of gets you 
out of your mind.

00:17:44.897 --> 00:17:48.067
♫ And into my car

00:17:48.067 --> 00:17:50.436
Great, and then with 
the breath, big inhale.

00:17:50.436 --> 00:17:51.604
Fill it up.

00:17:51.604 --> 00:17:55.908
Exhale, all the way to 
the belly with control.

00:17:55.908 --> 00:17:58.010
Slide the hands in 
line with the rib cage,

00:17:58.010 --> 00:18:00.246
press into your foundation.

00:18:01.113 --> 00:18:05.184
And let's slow it down, 
inhale, lift the heart.

00:18:05.184 --> 00:18:06.752
Exhale, cascading down.

00:18:06.752 --> 00:18:10.489
This is a small movement, 
so there's a tendency,

00:18:10.489 --> 00:18:14.460
we're just wired to 
kind of come here or here,

00:18:14.460 --> 00:18:17.494
or wherever it is, but 
let's just see if we can really

00:18:17.494 --> 00:18:21.254
get into...

00:18:24.239 --> 00:18:25.609
Let's just see if 
we can get into really 


00:18:25.609 --> 00:18:27.239
these places where 
we don't actually

00:18:27.239 --> 00:18:29.742
ever work or activate, 
because we kind of bypass them

00:18:29.742 --> 00:18:33.879
to hit the pose, so inhale, 
keep it nice and low.

00:18:33.879 --> 00:18:35.681
And then exhale, release.

00:18:35.681 --> 00:18:38.551
I can go more in-depth into
that, but not at this time,

00:18:38.551 --> 00:18:41.153
so inhale, open the chest.

00:18:41.153 --> 00:18:42.388
We'll talk 
about it in the email.

00:18:42.388 --> 00:18:43.289
And then exhale.

00:18:43.289 --> 00:18:45.191
But basically, we're 
working the same parts

00:18:45.191 --> 00:18:46.826
of the body over and 
over and we're never actually

00:18:46.826 --> 00:18:50.930
creating a holistic experience, 
because we're just

00:18:50.930 --> 00:18:51.998
hittin' those poses.

00:18:51.998 --> 00:18:55.568
Alright, come to 
all fours or Plank.

00:18:55.568 --> 00:18:57.336
And back to Down Dog.

00:18:59.672 --> 00:19:01.807
Alright, same thing here, 
moving the hands,

00:19:01.807 --> 00:19:03.042
moving the feet.

00:19:03.042 --> 00:19:04.807
You can bring the 
hand to the heart.

00:19:04.807 --> 00:19:06.450
One and two.

00:19:09.015 --> 00:19:10.607
One and two.

00:19:12.518 --> 00:19:13.786
And then make 
your way to the top.

00:19:13.786 --> 00:19:15.021
Go for a little stroll.

00:19:15.021 --> 00:19:16.655
Find articulation 
through the feet.

00:19:16.655 --> 00:19:18.824
We're waking up 
the backs of the legs.

00:19:18.824 --> 00:19:20.926
We'll come all the 
way to Forward Fold.

00:19:20.926 --> 00:19:25.664
Feet hip width apart or
together, yogi's choice.

00:19:25.664 --> 00:19:29.168
Just nice, 
conscious footing here.

00:19:29.168 --> 00:19:31.404
And then you'll grab the 
elbows, obviously the elbow,

00:19:31.404 --> 00:19:33.773
and just sway side-to-side here,

00:19:33.773 --> 00:19:36.542
creating a semicircle, 
and then see if you can keep

00:19:36.542 --> 00:19:39.278
your feet 
planted as you do that.

00:19:41.747 --> 00:19:44.650
So we're really 
finding nice stretch,

00:19:44.650 --> 00:19:49.422
but also stability in lower 
body, our practice thus far,

00:19:49.422 --> 00:19:52.491
and lots of opening in 
the muscles of the back body,

00:19:52.491 --> 00:19:55.554
the side body, 
neck and shoulders.

00:19:56.829 --> 00:19:58.230
Beautiful, release the arms.

00:19:58.230 --> 00:19:59.632
Inhale, halfway lift.

00:19:59.632 --> 00:20:01.801
Find your angel wings here.

00:20:01.801 --> 00:20:05.538
Open the chest and 
then exhale to fold.

00:20:05.538 --> 00:20:08.040
Root to rise, 
inhale, reach for the sky,

00:20:08.040 --> 00:20:12.378
spread your fingertips, reach,
reach, reach, reach, reach.

00:20:12.378 --> 00:20:15.281
And exhale, hands to heart.

00:20:15.281 --> 00:20:16.115
Namaste.

00:20:17.013 --> 00:20:18.417
Deep breath in.

00:20:20.086 --> 00:20:21.586
Long breath out.

00:20:23.589 --> 00:20:25.024
Awesome work, let's keep going.

00:20:25.024 --> 00:20:26.092
Tap into that inner smile.

00:20:26.092 --> 00:20:28.160
Big inhale as you 
spread your fingertips

00:20:28.160 --> 00:20:30.663
and reach for the sky.

00:20:30.663 --> 00:20:32.431
Exhale, rain it down.

00:20:34.233 --> 00:20:36.869
Big inhale, halfway lift.

00:20:36.869 --> 00:20:38.437
Find something new.

00:20:39.305 --> 00:20:41.474
And exhale, float to down.

00:20:43.209 --> 00:20:47.346
Wonderful, plant the palms,
step both feet back, Plank Pose.

00:20:49.115 --> 00:20:50.282
And then we're 
gonna bring the right hand

00:20:50.282 --> 00:20:53.686
to the center line, 
and open up to the left,

00:20:53.686 --> 00:20:55.387
Side Arm Plank.

00:20:55.387 --> 00:20:58.357
You can use your top foot, 
bend that top knee.

00:20:58.357 --> 00:21:00.392
Place the top foot on the ground

00:21:00.392 --> 00:21:03.062
and lift your hips, open up.

00:21:03.062 --> 00:21:05.030
And then exhale, 
come back to center.

00:21:05.030 --> 00:21:08.534
Find your foundation and
inhale, open up to the right.

00:21:08.534 --> 00:21:11.003
And then you're gonna go back
and forth in your own time.

00:21:11.003 --> 00:21:14.273
Moving with a lightness, 
building strength.

00:21:14.273 --> 00:21:18.377
Think about, again, the body
moving as one moving part.

00:21:18.377 --> 00:21:19.912
Back and forth.

00:21:19.912 --> 00:21:21.514
Again, you can take 
different variations here

00:21:21.514 --> 00:21:23.082
using that top leg.

00:21:28.053 --> 00:21:31.123
Maybe bringing 
the feet side-to-side.

00:21:32.791 --> 00:21:35.694
Have some fun here, 
lift your heart.

00:21:35.694 --> 00:21:37.897
We'll do one more on 
each side, you got this.

00:21:37.897 --> 00:21:40.666
Building strength, 
toning muscle.

00:21:41.734 --> 00:21:43.602
For me, in a 
way that feels good,

00:21:43.602 --> 00:21:46.338
that's playful, 
that's connected.

00:21:47.540 --> 00:21:48.908
We'll come back to center.

00:21:48.908 --> 00:21:50.409
Belly all the way to the earth.

00:21:50.409 --> 00:21:53.078
So you can go belly to 
Cobra or Chaturanga to Up Dog

00:21:53.078 --> 00:21:55.948
depending on how 
you are feeling today.

00:21:55.948 --> 00:21:59.051
Open your chest, 
lift up from the armpit chest.

00:21:59.051 --> 00:22:01.820
And then use the 
exhale to make your way

00:22:01.820 --> 00:22:04.489
back to Downward Facing Dog.

00:22:07.326 --> 00:22:09.995
Catch your breath here, breathe.

00:22:12.264 --> 00:22:14.767
Then we'll walk the 
feet together, and inhale,

00:22:14.767 --> 00:22:16.769
lift the right leg up high.

00:22:16.769 --> 00:22:20.172
Exhale, step it all 
the way up into your lunge.

00:22:20.172 --> 00:22:22.107
Nice low lunge here.

00:22:22.107 --> 00:22:26.078
Take a second to 
find your foundation.

00:22:26.078 --> 00:22:27.947
And then back 
knee lowered or lifted,

00:22:27.947 --> 00:22:31.083
we're gonna let the 
fingertips lift and hover,

00:22:31.083 --> 00:22:33.953
find a softness, so even if
you're working quite hard,

00:22:33.953 --> 00:22:37.189
can you marry 
that effort with ease?

00:22:37.189 --> 00:22:39.825
Find the grace as 
you build strength.

00:22:39.825 --> 00:22:43.596
Squeezing energy inward, 
opening the chest,

00:22:43.596 --> 00:22:45.865
lifting the crown of the head.

00:22:45.865 --> 00:22:47.166
Then let's continue the journey.

00:22:47.166 --> 00:22:49.668
Inhale, reach the 
fingertips all the way up.

00:22:49.668 --> 00:22:51.604
Biceps by the ears, 
you can always come onto

00:22:51.604 --> 00:22:53.939
the back knee here, no prob.

00:22:54.840 --> 00:22:57.443
If the back knee is lifted, 
soften it a little bit

00:22:57.443 --> 00:23:01.714
so you can get your 
center underneath you.

00:23:01.714 --> 00:23:03.549
Then hang with me, 
one more breath here.

00:23:03.549 --> 00:23:06.919
Big inhale, 
light in the upper body.

00:23:06.919 --> 00:23:10.689
Then exhale, rain it down,
hands frame the front foot.

00:23:10.689 --> 00:23:12.124
And then check it out, 
we're gonna find

00:23:12.124 --> 00:23:14.026
a bend in that back leg.

00:23:14.026 --> 00:23:15.928
You have your bend in 
the front knee already,

00:23:15.928 --> 00:23:18.764
and then we're gonna 
lift up, half splits, light.

00:23:18.764 --> 00:23:19.999
Light and easy.

00:23:19.999 --> 00:23:23.502
So careful not to lock 
the standing leg, soften it.

00:23:23.502 --> 00:23:25.771
Breathe, if the body 
starts to shake or tremble,

00:23:25.771 --> 00:23:29.508
ohhhhh, to be 
alive today, so awesome.

00:23:30.876 --> 00:23:33.679
So here we find a 
lightness in half splits.

00:23:33.679 --> 00:23:36.882
You're gonna lift up 
through that right hip crease.

00:23:36.882 --> 00:23:39.518
And then there's an 
option to play here,

00:23:39.518 --> 00:23:41.851
opening and closing.

00:23:42.888 --> 00:23:47.459
Just finding a little 
opening, building strength

00:23:47.459 --> 00:23:51.964
in the muscles of the legs, 
the glutes, your core.

00:23:51.964 --> 00:23:53.299
Inhale, we rise.

00:23:54.600 --> 00:23:56.290
And exhale, fall.

00:23:57.202 --> 00:23:59.405
Great, inhale, we rise.

00:23:59.405 --> 00:24:04.190
Exhale, fall, stay 
here working on half splits,

00:24:04.510 --> 00:24:06.879
or you'll begin to 
open up through the hip,

00:24:06.879 --> 00:24:09.615
keep the left toes 
turned in, and we'll play with

00:24:09.615 --> 00:24:11.750
a little half moon.

00:24:11.750 --> 00:24:14.053
So, opening up, you 
don't have to come to the full

00:24:14.053 --> 00:24:16.288
expression, but just 
playing with a lightness

00:24:16.288 --> 00:24:17.256
here in your heart.

00:24:17.256 --> 00:24:18.991
If you fall, no worries.

00:24:18.991 --> 00:24:22.528
Find soft knees, work on 
all those beautiful things

00:24:22.528 --> 00:24:24.330
we've tapped into on 
our journey thus far,

00:24:24.330 --> 00:24:26.632
drawing the navel in and upward.

00:24:26.632 --> 00:24:30.469
Using the inhale to expand, 
the exhale to contract

00:24:30.469 --> 00:24:32.438
and ground, and you 
just play here maybe

00:24:32.438 --> 00:24:34.540
for a moment or two.

00:24:34.540 --> 00:24:36.742
And then we'll 
meet back in our lunge.

00:24:36.742 --> 00:24:39.311
So from the half splits, 
we look forward,

00:24:39.311 --> 00:24:41.880
trust, step the left toes back.

00:24:43.115 --> 00:24:47.219
Great, we'll gather, 
inhale, open the chest.

00:24:47.219 --> 00:24:49.121
And exhale, plant the palms,

00:24:49.121 --> 00:24:51.423
take it straight to 
Down Dog or you can fit in

00:24:51.423 --> 00:24:52.658
a little vinyasa here.

00:24:52.658 --> 00:24:55.994
Soft and easy in your Down Dog.

00:24:55.994 --> 00:24:56.829
Breathing.

00:24:59.264 --> 00:25:00.733
Awesome work, 
let's do the other side.

00:25:00.733 --> 00:25:03.402
So right heel draws 
down in your Down Dog,

00:25:03.402 --> 00:25:06.572
when you're ready, inhale, 
lift the left leg up high.

00:25:06.572 --> 00:25:10.776
Exhale, step it all 
the way up and through.

00:25:10.776 --> 00:25:12.878
Back knee 
lowered or lifted here.

00:25:12.878 --> 00:25:14.380
Couple of breaths.

00:25:15.414 --> 00:25:16.915
Find your footing.

00:25:17.816 --> 00:25:18.650
Connect.

00:25:19.952 --> 00:25:24.123
Then when you're ready, let
the fingertips lift and hover.

00:25:25.324 --> 00:25:28.093
And that's not the 
task that we just check off,

00:25:28.093 --> 00:25:30.496
that's just the invitation
to oh, I lift my fingertips

00:25:30.496 --> 00:25:32.264
and so I connect to my core.

00:25:32.264 --> 00:25:33.832
I relax my shoulders.

00:25:33.832 --> 00:25:36.935
Going through the 
checklist, staying aware,

00:25:36.935 --> 00:25:39.171
building that beautiful, 
beautiful body awareness

00:25:39.171 --> 00:25:44.279
that for me translates into
light, same thing, for me.

00:25:45.010 --> 00:25:46.512
Then with back 
knee lowered or lifted,

00:25:46.512 --> 00:25:48.614
you'll inhale, reach 
the fingertips to the sky,

00:25:48.614 --> 00:25:49.481
way to stick with it.

00:25:49.481 --> 00:25:51.984
Biceps by the ears, 
open your chest.

00:25:51.984 --> 00:25:54.620
If the back knee is lifted,
make sure you get your center

00:25:54.620 --> 00:25:58.190
underneath you, 
couple breaths, you got it.

00:26:01.293 --> 00:26:03.962
Then inhale in 
and exhale, cascade,

00:26:03.962 --> 00:26:06.432
rain it down, stay in control.

00:26:06.432 --> 00:26:08.634
Fingertips frame the left foot.

00:26:08.634 --> 00:26:10.202
We bend both knees.

00:26:10.202 --> 00:26:11.637
And with a lightness, inhale,

00:26:11.637 --> 00:26:13.639
find a little buoyancy here.

00:26:13.639 --> 00:26:16.442
We lift that back 
leg up, standing split.

00:26:16.442 --> 00:26:19.645
So I'm trying to 
create an L shape.

00:26:19.645 --> 00:26:21.680
So I'm not really 
opening up just yet,

00:26:21.680 --> 00:26:24.889
but turning the toes down,

00:26:24.889 --> 00:26:27.299
building strength and stability

00:26:27.299 --> 00:26:29.746
in the hip, in the glute.

00:26:29.746 --> 00:26:31.957
Not locking through the leg.

00:26:31.957 --> 00:26:33.692
And then, you 
can just work here,

00:26:33.692 --> 00:26:34.960
maybe finding a softness.

00:26:34.960 --> 00:26:38.831
Maybe your light 
is in the neck today.

00:26:38.831 --> 00:26:39.665
Right?

00:26:39.665 --> 00:26:43.502
Or, maybe you play with 
inhaling halfway and lifting.

00:26:43.502 --> 00:26:45.160
And then exhaling.

00:26:46.138 --> 00:26:47.825
Inhaling to lift.

00:26:49.374 --> 00:26:50.943
Have a little fun, 
don't forget the neck

00:26:50.943 --> 00:26:54.346
is an extension of the 
spine here so moving as one.

00:26:54.346 --> 00:26:56.348
Inhale to lift.

00:26:56.348 --> 00:26:57.182
Just play.

00:26:57.182 --> 00:26:58.750
If you fall, 
smile, it's all good,

00:26:58.750 --> 00:27:00.919
stay connected, move slow.

00:27:05.591 --> 00:27:09.461
And then from here, we 
can still work in half splits.

00:27:09.461 --> 00:27:13.699
Working, being 
patient and kind, thoughtful,

00:27:13.699 --> 00:27:15.400
or maybe we begin to open up.

00:27:15.400 --> 00:27:17.421
This time opening the hip,

00:27:17.421 --> 00:27:19.771
keeping the 
right toes turned in,

00:27:19.771 --> 00:27:22.407
finding soft bend 
in that standing leg

00:27:22.407 --> 00:27:24.309
and then maybe you 
play in your half moon.

00:27:24.309 --> 00:27:25.410
We'll come to this more later.

00:27:25.410 --> 00:27:26.879
Hug the lower ribs in.

00:27:26.879 --> 00:27:29.648
Inhale, find a lightness,

00:27:29.648 --> 00:27:32.184
and then we'll all 
meet back in our lunge.

00:27:32.184 --> 00:27:34.453
So moving 
through your half split,

00:27:34.453 --> 00:27:38.357
and then look forward 
as you step back, trust.

00:27:38.357 --> 00:27:39.191
Nice low lunge.

00:27:39.191 --> 00:27:40.659
Alright, let's 
gather together here,

00:27:40.659 --> 00:27:44.396
loop the shoulders, 
inhale, look forward.

00:27:44.396 --> 00:27:47.299
And exhale, plant 
the palms, step it back.

00:27:47.299 --> 00:27:49.501
You can move 
through a last vinyasa here.

00:27:49.501 --> 00:27:53.405
Or straight to Down Dog, 
awesome work everyone.

00:27:54.273 --> 00:27:58.176
From your Down Dog, 
slowly lower to the knees.

00:27:58.176 --> 00:28:01.313
Bring them together or wide,
whatever your body's craving.

00:28:01.313 --> 00:28:04.983
For me I suggest knees
together, but perhaps your body

00:28:04.983 --> 00:28:09.154
is saying something else, and
we'll meet in Child's Pose.

00:28:12.224 --> 00:28:16.194
Just take a couple moments 
in your sweet Child's Pose

00:28:16.194 --> 00:28:19.904
to relax and 
observe your breath.

00:28:26.171 --> 00:28:29.107
Feel it move you 
as you breathe in.

00:28:32.911 --> 00:28:35.914
Feel it move you 
as you breathe out.

00:28:45.791 --> 00:28:47.893
And slowly reach 
the arms up towards

00:28:47.893 --> 00:28:50.529
the front edge of your 
mat if they are not already

00:28:50.529 --> 00:28:54.214
and we'll come to all fours.

00:28:54.214 --> 00:28:56.976
Swing your legs to one side.

00:28:56.976 --> 00:28:58.537
And come to a seat.

00:28:58.537 --> 00:29:02.708
Soles of the feet come 
together for Cobbler's Pose.

00:29:03.909 --> 00:29:05.744
We're not gonna be here long,
but if you'd like to lift

00:29:05.744 --> 00:29:09.047
your hips up on 
something, feel free.

00:29:09.047 --> 00:29:12.417
We'll grab the ankles 
or the feet, open the soles

00:29:12.417 --> 00:29:15.354
of the feet like a book here, 
and then in your mind,

00:29:15.354 --> 00:29:17.923
connect what's happening as
you do this with the feet,

00:29:17.923 --> 00:29:21.059
what's happening with the hip
socket, the hip joint, right,

00:29:21.059 --> 00:29:24.133
so one part, one moving part.

00:29:25.631 --> 00:29:27.633
And then sit up nice and tall.

00:29:27.633 --> 00:29:29.801
Tuck the chin into 
the chest slightly.

00:29:29.801 --> 00:29:32.671
And once again, lift 
up from the armpit chest.

00:29:32.671 --> 00:29:35.674
Use your breath to 
really expand all four

00:29:35.674 --> 00:29:37.576
sides of the torso, 
whatever that means to you,

00:29:37.576 --> 00:29:40.912
and then tap into 
that inner smile here.

00:29:46.018 --> 00:29:49.521
So for me this type of
practice, and really the mission

00:29:49.521 --> 00:29:51.990
of the Yoga Revolution 
is so important.

00:29:51.990 --> 00:29:56.828
I mean, not only are we gonna
get trim and all that jazz,

00:29:56.828 --> 00:29:59.031
lot's gonna happen, 
hopefully you've already noticed

00:29:59.031 --> 00:30:01.967
some wonderful physical effects,

00:30:01.967 --> 00:30:05.637
but we keep 
coming back to this goal

00:30:05.637 --> 00:30:10.308
of when we close our eyes, 
as we just asked ourselves

00:30:10.308 --> 00:30:12.344
to do here in Cobbler's Pose,

00:30:12.344 --> 00:30:15.147
or when we open our 
eyes and look in the mirror,

00:30:15.147 --> 00:30:16.048
what do you see?

00:30:16.048 --> 00:30:17.783
What experience do you have?

00:30:17.783 --> 00:30:20.837
Is it dismal and dark?

00:30:20.837 --> 00:30:25.357
Or is it light and 
lovely, patient, funny, kind,

00:30:25.357 --> 00:30:28.620
whatever it is 
that feels like you?

00:30:30.762 --> 00:30:35.467
So lean back a little and 
I'm gonna lift the feet up.

00:30:35.467 --> 00:30:36.868
You're gonna send 
the soles of the feet

00:30:36.868 --> 00:30:38.570
towards the front of the 
mat, and then you're gonna

00:30:38.570 --> 00:30:40.672
take the arms in and out.

00:30:41.807 --> 00:30:45.977
Fun little pose here to 
find lightness in the heart.

00:30:46.878 --> 00:30:49.748
So, you can take a Mudra
here, index finger and thumb,

00:30:49.748 --> 00:30:53.018
or just keep the 
palms open, fingers soft.

00:30:53.018 --> 00:30:56.755
And then we'll 
bring the heels together,

00:30:56.755 --> 00:30:58.924
and then maybe the ball 
joint of the big toe together

00:30:58.924 --> 00:31:01.193
and spread the 
fingers, spread the toes,

00:31:01.193 --> 00:31:03.929
and lift your heart here.

00:31:03.929 --> 00:31:06.098
If there's other variations
that you want to play with here,

00:31:06.098 --> 00:31:08.433
you can, but this 
is just not a pose

00:31:08.433 --> 00:31:11.870
that you can do 
with a grumpy energy,

00:31:11.870 --> 00:31:13.138
or with a collapse in the heart.

00:31:13.138 --> 00:31:16.241
You have to find 
a lift, a lightness.

00:31:17.075 --> 00:31:19.911
And if you're a bit sad, 
you have tailbone issues

00:31:19.911 --> 00:31:21.747
or lower back issues 
and you can't practice this,

00:31:21.747 --> 00:31:24.816
you can do this with 
the feet on the ground

00:31:24.816 --> 00:31:27.753
and just take the 
arms out wide here.

00:31:27.753 --> 00:31:30.822
I say that as someone 
who's had tailbone injury.

00:31:30.822 --> 00:31:33.425
In fact, just shows 
you the magic of yoga.

00:31:33.425 --> 00:31:34.793
I never in a million 
years thought I'd be able

00:31:34.793 --> 00:31:38.630
to sit like this, 
never in a million years.

00:31:38.630 --> 00:31:40.966
And look at us now!

00:31:40.966 --> 00:31:44.536
So wherever you are, 
take a deep breath in.

00:31:45.904 --> 00:31:47.572
And long breath out.

00:31:48.473 --> 00:31:50.675
And then keep 
your shoulders grounded

00:31:50.675 --> 00:31:54.479
and keep your heart 
lifted as you slowly unravel,

00:31:54.479 --> 00:31:56.848
kick the arms out, 
the feet out, Boat Pose.

00:31:56.848 --> 00:31:59.184
I'm gonna go Wu-Tang here
just 'cause it makes me smile.

00:31:59.184 --> 00:32:01.953
You can take a Mudra, inhale.

00:32:01.953 --> 00:32:04.422
And then exhale, 
release everything.

00:32:04.422 --> 00:32:05.824
Awesome work.

00:32:05.824 --> 00:32:07.959
Let's come to 
lie flat on the back.

00:32:07.959 --> 00:32:10.722
Prepare for Reclined Twist.

00:32:12.864 --> 00:32:17.369
So find your lower back 
nice and flush with the mat

00:32:17.369 --> 00:32:20.939
to begin with by hugging the
knees up towards your heart.

00:32:20.939 --> 00:32:23.175
And then send 
your arms out, Texas T,

00:32:23.175 --> 00:32:26.211
palms face down just to 
ground you here at first.

00:32:26.211 --> 00:32:30.081
And then soft and easy, 
light and lovely,

00:32:30.081 --> 00:32:31.483
rock to one side.

00:32:33.084 --> 00:32:34.920
Inhale, come through center.

00:32:34.920 --> 00:32:36.788
And rock to the other.

00:32:36.788 --> 00:32:40.125
And so, in light, 
oh my goodness,

00:32:40.125 --> 00:32:43.487
in light of 
today's practice, theme,

00:32:45.330 --> 00:32:48.200
we will take a couple 
moments here at the end

00:32:48.200 --> 00:32:49.801
to just really play.

00:32:49.801 --> 00:32:53.738
It's kind of like a 
happy baby on their blanket.

00:32:53.738 --> 00:32:58.759
It's kind of like a cockaroacha,
cockroach on the earth.

00:32:58.759 --> 00:33:00.812
(laughs)

00:33:00.812 --> 00:33:02.447
Maybe a scarab.

00:33:02.447 --> 00:33:04.816
I wanna be a scarab.

00:33:04.816 --> 00:33:06.384
And so you're just 
rocking back and forth,

00:33:06.384 --> 00:33:08.486
and you want to move 
slow just to be mindful

00:33:08.486 --> 00:33:11.323
of any aches or 
pains or anything.

00:33:13.258 --> 00:33:14.526
You don't want to 
tweak anything and you can

00:33:14.526 --> 00:33:17.229
play with extending the legs.

00:33:17.229 --> 00:33:21.032
And this is a fabulous 
thing to do in your bed.

00:33:21.032 --> 00:33:23.134
And if you're on a 
hard wood, you can even play

00:33:23.134 --> 00:33:25.670
with keeping your 
toes on the ground

00:33:25.670 --> 00:33:27.505
and drawing big circles.

00:33:27.505 --> 00:33:30.742
This is a wonderful 
release for the glutes,

00:33:30.742 --> 00:33:32.410
the top of the hips, piriformis,

00:33:32.410 --> 00:33:35.447
especially if you're 
running or more active

00:33:35.447 --> 00:33:38.548
as you start this revolution.

00:33:42.787 --> 00:33:45.624
Stay connected 
to your abdominals.

00:33:49.027 --> 00:33:50.095
So good.

00:33:50.095 --> 00:33:51.796
Do a couple more.

00:33:51.796 --> 00:33:53.565
You can get creative.

00:33:54.866 --> 00:33:56.067
Back and forth.

00:33:56.067 --> 00:33:57.168
Don't be shy.

00:34:03.708 --> 00:34:05.777
And then come back to center.

00:34:05.777 --> 00:34:08.380
And we'll bring the 
feet as wide as the yoga mat.

00:34:08.380 --> 00:34:09.848
And allow the knees to come in

00:34:09.848 --> 00:34:12.650
so that they can 
really, really relax there.

00:34:12.650 --> 00:34:16.353
And then the belly and the
bowl of the pelvis softens,

00:34:16.353 --> 00:34:20.525
and we're gonna bring our
hands back to our heart space.

00:34:24.129 --> 00:34:26.231
And then close your eyes.

00:34:28.596 --> 00:34:31.735
Inhale in through the nose.

00:34:31.735 --> 00:34:34.906
And exhale out 
through the mouth here.

00:34:39.577 --> 00:34:41.246
Notice how you feel.

00:34:46.952 --> 00:34:48.786
And we'll take a 
little moment of gratitude

00:34:48.786 --> 00:34:50.956
at the end of Day 19 here.

00:34:53.425 --> 00:34:54.859
For the practice.

00:34:56.061 --> 00:34:58.697
And for ourselves, 
for you, for yourself,

00:34:58.697 --> 00:35:02.313
for taking the time to tend to

00:35:02.313 --> 00:35:05.406
your own inner guiding light.

00:35:09.641 --> 00:35:11.509
And thank you for 
sharing your practice with me.

00:35:11.509 --> 00:35:15.647
I do feel that the 
asana practice in particular

00:35:15.647 --> 00:35:18.216
is a wonderful 
tool for helping us move

00:35:18.216 --> 00:35:20.986
with more ease, more lightness.

00:35:25.023 --> 00:35:26.858
And you can think about 
that as you move off the mat.

00:35:26.858 --> 00:35:28.827
How do you want to 
move through your life?

00:35:28.827 --> 00:35:30.161
Angry, stomping?

00:35:32.063 --> 00:35:34.599
Or like a smooth operator?

00:35:34.599 --> 00:35:35.967
It's a no-brainer for me.

00:35:35.967 --> 00:35:37.869
Have an awesome 
rest of your day.

00:35:37.869 --> 00:35:39.938
I'll see you tomorrow, Day 20.

00:35:39.938 --> 00:35:40.872
Oh my gosh.

00:35:41.806 --> 00:35:43.408
Big love and light.

00:35:44.809 --> 00:35:45.777
Namaste.

00:35:45.777 --> 00:35:49.948
(lively orchestral music)