WEBVTT

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- What's up everyone?

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Welcome to 31 days 
of Yoga Revolution.

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I'm Adriene and it's day six!

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And the practice 
is awareness and abs.

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Six pack abs.

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Chka-chka-chka-chka
-chka-chka-chkhhhh.

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Let's get started.

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(upbeat music)

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Alright my friends, let's begin
in a nice, comfortable seat,

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cross-legged or maybe
you try kneeling today.

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Come into a seat, 
get down on your mat,

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start to tune in to 
the sound of your breath

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right away here as 
you sit up nice and tall.

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And we're diving in 
today, day six is always

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one of my favorite days.

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And as you sit up nice and tall,

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tuck the chin slightly in, 
perhaps imagine

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you're leaning up against 
a wall, so nice and long

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and tall in the spine.

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And then see if you 
can listen to the sound

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of your breath as you inhale.

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And see if you 
can hear your exhale.

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So before we move the body today

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and before we get 
ripped, just kidding,

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see if you can just drop 
in and listen to the sound

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of your breath, become 
more aware of your breath.

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And then as you 
invite more awareness in,

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just slowly 
begin to nod the head,

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but don't kick the 
head all the way back

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crunching in the neck.

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In fact, see if you can stay
leaning up against that wall,

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so it's kind of subtle 
here, perhaps imagining

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drawing lines up 
and down with the nose.

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So no head banging here.

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Do that on your own time, okay?

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This is our awareness practice.

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(laughs)

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And then shake the head no,
and then just keep it soft

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and easy, so again, 
we're not really trying

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to check off the 
yoga tasks, but rather,

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cultivate an awareness so 
that we're really listening

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and paying attention.

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So it's kind of easy, especially
in the yoga asana practice

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to just try to 
fit the structure.

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You see a picture or an 
image and you want to match

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that image, but we 
actually end up losing

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and missing out on 
all the yummy stuff

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that yoga has to offer.

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So today's all about 
honoring, cheerleading

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that awareness practice
and paying attention

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to what's really going on.

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Alright, bring the head 
back to center stillness.

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We're gonna sit 
up nice and tall.

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Take a deep breath in.

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And use the exhale to 
relax the shoulders down.

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Then inhale, send 
the fingertips forward.

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Spread the 
fingertips super wide,

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so lots of awareness 
in every fingertip.

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And then exhale, 
tug the shoulders back,

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plug the shoulders into 
socket and lift your heart.

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And we'll do that two 
more times just to play.

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Inhale, reach, 
spread the shoulder blades,

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your wings flare out here.

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And then exhale, 
plug the shoulders in.

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And then one more time, 
stretch and reach,

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and exhale, 
shoulder blades draw in

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and then maybe down 
the back body, awesome.

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Long, beautiful neck here.

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Inhale in, smile, or 
tap into that inner smile.

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Important when doing core work.

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And then exhale, send the
fingertips down, Thriller arms.

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So you can find soft, 
easy movement here.

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If it feels good, 
you can cross and get

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a little creative here.

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Feeling that stretch 
in the forearm while still

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maintaining that 
awareness in the shoulders

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and plugging 
them in and lifting up

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through the center channel.

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Alright, flip the script,

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if you need a little 
more you can take one hand

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to the opposite 
fingers for a stretch.

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Chuw, chuw, chuw.

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And for many, especially if
you're new to the practice,

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I just want to acknowledge 
that it's hard to sit up

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this straight for this long.

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So with practice it 
becomes second nature,

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but I want to acknowledge 
that if you're new

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to the practice, 
because I remember when

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I first began 
yoga asana practice,

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just even being 
able to sit up tall,

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even all through the beginning
of my teacher training,

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it was like, oh my gosh.

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But now, my muscle 
memory and my awareness

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is that I can kind of 
cultivate this lift with ease,

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so that's the goal anyway.

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Alright, so after you've 
done some work in the arms

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and the wrist and the hands, 
take the hands out,

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find this L-shape with the
index finger and thumb,

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and then maintain 
that as you again,

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keep the shoulders plugged in.

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And then we're just gonna
turn the right fingertips out

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to the right as if 
you're opening up a jar

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or turning a 
doorknob without clasping it.

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(laughs)

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Hey-o.

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Yeah, and then see 
if you can acknowledge,

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have awareness in the shoulder

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that this is moving as one part.

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So the top of the shoulder, 
the upper arm bone

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moves with that rotation of
open and close, open and close.

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And then try it 
with the other hand.

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If your arm's tired, 
you can release right hand.

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Try it with the 
left hand opening out.

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And you can even 
exaggerate it a little bit,

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so you can feel, and if
you're tight in the shoulders,

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I actually recommend 
really exaggerating it

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so you can go oh yeah.

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There's somethin' 
goin' on there.

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Of course, it'll be 
different for everyone.

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Alright, let's do 
both just for a little fun.

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(grunts)

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Cool dance moves, 
where'd you learn them?

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Yoga with Adriene.

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Okay.
(laughs)

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A true revolutionary.

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Okay, here we go, and hands
are probably getting tired,

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so let's take 
'em forward and apply

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this rotation to all fours.

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Deep breath in.

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Exhale all the way forward.

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Feel the blood rush down.

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Come to your tabletop position.

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Big cleansing breath 
here as you inhale.

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Exhale, press away 
from your yoga mat

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and pay attention to 
how you place your hands.

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Then remember that rotation here

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as you draw the upper 
arm bones out and away

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and lift up through the chest

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just like we did 
in seated position.

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Then don't forget about the feet.

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Press into the feet, 
here we go, Cat-Cow,

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so playing with that 
rotation of the shoulder,

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today it's gonna 
be really important.

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The bony part of the 
elbow is pointing back.

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Rooted through the 
index finger and thumb,

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let's stretch the belly.

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Inhale, tailbone up, heart open.

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Maybe you gaze up 
towards your third eye.

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And then exhale, 
rounding through.

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Start at the tailbone 
and really find articulation

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up through the spine.
Don't blow through this.

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Inhale, drop the belly.

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Shine your heart forward.

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Feel the muscles of 
the belly stretch here.

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Start to have more awareness
of sensation in the belly.

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And then exhale, press 
into the tops of the feet,

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rounding through 
the spine, Cat Pose.

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Inhale, drop the belly, keep
going here with your breath.

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Press into your hands.

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And exhale, 
rounding through, Cat Pose.

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Really get a good stretch here.

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Lots of awareness 
in the back body,

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in the muscles of the back body.

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Let's do one more.

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Are you breathing?

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Are you moving with your breath?

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Exhale, rounding through.

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Fabulous, come back to 
tabletop, nice, neutral spine.

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And then nice and 
easy, drop the elbows

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where the hands 
are and walk the knees

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back for Puppy Posture.

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This is a great stretch.

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This is a great place to 
come to if you need a break

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during today's practice.

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Opening the shoulders.

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Forehead comes to the mat,

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and you can find soft, 
easy movement here

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or let the body be still and
let the power of the breath

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move you, yogi's choice.

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Mm, highly recommend 
wiping your mat down

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with some lavender 
before your practice, or after.

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I'm smelling mine 
now and it's a big plus.

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A-plus.

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A plus.

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Okay.
(laughs)

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So, tops of the 
shoulders roll out.

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Keep that rotation 
here as you hug the navel

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up to the spine and slowly
slide through, slide into home.

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Sphinx Pose, press 
into the tops of the feet.

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Press into the pubic bone.

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Don't let the 
shoulders collapse here,

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but keep that rotation and
that awareness in the hands.

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As you inhale, open the chest.

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Now a little grace note here.

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Engage the upper abdominals.

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Hug the lower ribs in.

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(exhaling breath)

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And maybe tuck 
the chin, find length

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in the back of the neck.

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Breathe deep here.

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I mean this with the 
most love and kindness

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and friendship, but 
what are you waiting for?

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If you're not breathing, breathe 
deep, take your vitamins.

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Make the most of 
this time for yourself.

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Alright, one more 
breath here in Sphinx Pose.

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And then curl the toes under.

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Inhale, smile.

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Exhale, light it up!

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♫ Dun nun nun dun nun nuh

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♫ Forearm plank

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Alright, rock front, rock back.

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Lift the knees, lift the hips.

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And broaden through 
the upper back body.

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Hug the lower ribs in.

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Reach the crown of the 
head towards the front.

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Reach the heels 
towards the back,

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and we breathe here 
for five, breathe deep.

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Four, press into the hands.

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Three.

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Two, long, beautiful neck.

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And one.

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With control, 
don't collapse here,

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we're gonna 
slowly lower the knee

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and send it back 
to Puppy Posture.

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Inhale in.

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Exhale, sigh it out.

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Awesome work.

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Lift the elbows one at a time.

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Root down through your 
index finger and thumb,

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and slowly peel it up, 
Downward Facing Dog.

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Alright, let's stretch 
out the legs here.

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Play with that 
rotation of the shoulder,

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rooting down through 
the index finger and thumb.

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Give the feet some love here.

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Start to really drop 
into this time for yourself.

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Who said a workout 
couldn't be mindful

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and full of awareness?

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Should serve your 
mind and your body.

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And if you're open to it, 
your spirit, dang it, your soul,

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because you're worth it.

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Okay, one more breath here.

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Fabulous, then walk the 
feet together and inhale,

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lift the right leg up high.

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Exhale, knee to nose, 
rounding through,

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think Cat in the upper body.

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Inhale, lift it up, 
three-legged dog.

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Exhale, rounding through, 
right knee to right tricep.

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Inhale, lift it up.

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Exhale, cross it over, 
right knee to left tricep.

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Last one, you got this.

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Inhale, lift it up, 
three-legged dog.

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And exhale, all the 
way up and into your lunge.

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Lower the back knee if 
you need to catch your breath.

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Loop the shoulders, and we're
gonna come all the way up.

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Inhale, reach the 
fingertips up towards the sky

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or hands can always 
go on the waistline.

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Feel the belly stretch.

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Maybe you start to 
grow a little backbend here,

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pressing into the 
top of that back foot.

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Big breath in.

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Exhale to release.

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Plant the palms.

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Keep that rotation 
of the shoulder here,

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and remember your 
two pickle jars opening.

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So you might even play with
maybe taking your index finger

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towards the front 
edge of the mat today

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instead of your 
middle finger just to play.

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Alright, step it back to plank.

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Strong plank here, so 
press away from your yoga mat.

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Notice if you're 
lowering in the hips here

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or if your shoulder 
blades are collapsing.

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Lift up.

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Bring your heart space up
between your shoulder blades.

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Bring the back 
body up towards the sky.

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We're here for 
five, breathe deep.

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Four.

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Three, press away 
from your yoga mat.

00:11:44.103 --> 00:11:45.138
Two.

00:11:45.138 --> 00:11:45.972
And one.

00:11:45.972 --> 00:11:48.741
Slowly lower down to 
the belly, this time Cobra.

00:11:48.741 --> 00:11:50.209
Big inhale lifts you up.

00:11:50.209 --> 00:11:52.545
Hug the elbows 
into the side body.

00:11:52.545 --> 00:11:54.380
And exhale to release.

00:11:55.381 --> 00:11:57.016
Curl the toes under.

00:11:57.016 --> 00:11:59.652
Inhale to plank or all fours.

00:11:59.652 --> 00:12:02.822
And exhale to 
Downward Facing Dog.

00:12:02.822 --> 00:12:04.026
Inhale in.

00:12:05.091 --> 00:12:08.661
Exhale, let it 
out though the mouth.

00:12:08.661 --> 00:12:10.330
Walk the feet together.

00:12:10.330 --> 00:12:12.432
And inhale, 
lift the left leg up high.

00:12:12.432 --> 00:12:14.300
Claw through your fingertips.

00:12:14.300 --> 00:12:15.802
Exhale, nice and slow here.

00:12:15.802 --> 00:12:18.404
Carve lines through 
space, knee to nose.

00:12:18.404 --> 00:12:20.440
Cat Pose in the back.

00:12:20.440 --> 00:12:22.377
Inhale, lift.

00:12:22.377 --> 00:12:24.010
Exhale, left 
knee to left tricep.

00:12:24.010 --> 00:12:27.059
Now upper body's in plank.

00:12:27.059 --> 00:12:30.083
Inhale, lift, three-legged dog.

00:12:30.083 --> 00:12:31.618
And exhale, cross it over.

00:12:31.618 --> 00:12:34.120
Left knee to right 
tricep, don't rush.

00:12:34.120 --> 00:12:37.223
Inhale, lift, 
spread the left toes.

00:12:37.223 --> 00:12:39.392
And exhale, step 
it up into your lunge.

00:12:39.392 --> 00:12:42.395
Feel free to 
lower that back knee.

00:12:42.395 --> 00:12:44.230
And catch your breath.

00:12:45.898 --> 00:12:49.302
Crescent lunge, 
whenever you're ready.

00:12:49.302 --> 00:12:50.903
Back knee lowered or lifted.

00:12:50.903 --> 00:12:53.973
Inhale, reach the 
fingertips up high.

00:12:56.476 --> 00:12:59.579
Maybe you create a 
backbend here, Anjaneyasana.

00:12:59.579 --> 00:13:00.947
Really rooting 
through that back foot

00:13:00.947 --> 00:13:03.816
if that's the 
route you're playing on,

00:13:03.816 --> 00:13:07.320
and then use a 
exhale to release.

00:13:07.320 --> 00:13:08.154
Plant the palms.

00:13:08.154 --> 00:13:11.557
Again, lots of awareness in
the shoulders and the hands.

00:13:11.557 --> 00:13:13.660
One moving part.

00:13:13.660 --> 00:13:17.196
And when you're ready, 
step it back to plank.

00:13:17.196 --> 00:13:19.499
Alright, this time 
we're here for 10 seconds,

00:13:19.499 --> 00:13:22.602
so really from the 
ground up press away,

00:13:22.602 --> 00:13:25.705
refine, get organized, tap
into that inner smile here.

00:13:25.705 --> 00:13:28.174
And here we are for 10.

00:13:28.174 --> 00:13:29.742
Breathe deep, nine.

00:13:31.077 --> 00:13:33.012
Eight, life is good.

00:13:33.012 --> 00:13:35.648
Seven, index finger 
and thumb rooting down.

00:13:35.648 --> 00:13:37.583
Six, breathe deep.

00:13:37.583 --> 00:13:39.786
Five, long, beautiful neck.

00:13:39.786 --> 00:13:42.188
Four, reach the heels back.

00:13:42.188 --> 00:13:44.557
Three, lift from 
the inner thighs.

00:13:44.557 --> 00:13:46.526
Two (laughs) and one.

00:13:46.526 --> 00:13:48.798
Slowly lower down all the way,

00:13:48.798 --> 00:13:51.798
Cobra lifts you up, inhale.

00:13:51.798 --> 00:13:53.966
Pull the elbows back.

00:13:53.966 --> 00:13:56.402
And exhale to 
release, Child's Pose.

00:13:56.402 --> 00:13:58.404
Press up to all fours.

00:13:58.404 --> 00:14:02.308
Knees together or 
wide, yogi's choice.

00:14:02.308 --> 00:14:03.576
We take a rest.

00:14:06.779 --> 00:14:09.349
Close your eyes here, my friend.

00:14:10.717 --> 00:14:13.601
Observe your breath.

00:14:28.101 --> 00:14:29.302
Beautiful.

00:14:29.302 --> 00:14:32.338
Slowly coming back to 
all fours, nice and slow,

00:14:32.338 --> 00:14:35.742
aware of every movement, 
every sensation.

00:14:37.143 --> 00:14:39.645
Keep paying attention.

00:14:39.645 --> 00:14:41.647
Downward Facing Dog 
is where we'll meet.

00:14:41.647 --> 00:14:42.815
Take your time.

00:14:42.815 --> 00:14:45.384
Lots of awareness in the hands.

00:14:47.520 --> 00:14:49.789
Alright, so hurdles.

00:14:49.789 --> 00:14:52.825
So, imagine there's a 
little hurdle or a big hurdle

00:14:52.825 --> 00:14:54.727
in the middle of your mat.

00:14:54.727 --> 00:14:56.529
Pull my drawers up.

00:14:56.529 --> 00:14:58.431
And then I'm gonna 
initiate this from the belly,

00:14:58.431 --> 00:15:01.033
from that core space, 
from my center.

00:15:01.033 --> 00:15:02.935
So from Downward Dog, 
hips are up high.

00:15:02.935 --> 00:15:06.773
I'm gonna draw the navel in
and up, Uddiyana Bandha even.

00:15:06.773 --> 00:15:08.975
Finding that lift, 
that engagement, that lock,

00:15:08.975 --> 00:15:11.944
and then continue 
that journey all the way up

00:15:11.944 --> 00:15:15.448
through the spine, finding
articulation in the upper back

00:15:15.448 --> 00:15:17.216
body, and then come to plank.

00:15:17.216 --> 00:15:19.118
Inhale in, rock forward.

00:15:19.118 --> 00:15:22.588
Exhale, reverse it, so 
finding that articulation

00:15:22.588 --> 00:15:24.023
all the way back.

00:15:25.158 --> 00:15:27.827
Heels drop down 
towards the ground.

00:15:27.827 --> 00:15:31.063
Keep it going, 
inhale, lift the heels.

00:15:31.063 --> 00:15:33.032
Draw the navel in and up.

00:15:33.032 --> 00:15:34.467
Claw into the earth.

00:15:34.467 --> 00:15:37.904
Rotation in the 
shoulders here, nice and strong.

00:15:37.904 --> 00:15:40.206
Plank pose, 
inhale, rock forward.

00:15:40.206 --> 00:15:42.708
And exhale, take your time.

00:15:42.708 --> 00:15:44.777
Claw into your fingertips.

00:15:44.777 --> 00:15:46.312
Full body strengthener here.

00:15:46.312 --> 00:15:47.647
We'll do two more.

00:15:47.647 --> 00:15:48.481
Inhale.

00:15:54.954 --> 00:15:56.455
Do two more on your own,

00:15:56.455 --> 00:15:59.792
just listen to the 
sound of your breath.

00:16:05.264 --> 00:16:07.233
Don't give up, stick with it.

00:16:07.233 --> 00:16:08.835
You got this.

00:16:08.835 --> 00:16:13.005
And after your last one, 
slowly come onto all fours

00:16:13.973 --> 00:16:15.041
and thread the needle.

00:16:15.041 --> 00:16:16.342
Inhale, look forward.

00:16:16.342 --> 00:16:18.744
Exhale, right fingertips 
come in and underneath

00:16:18.744 --> 00:16:20.713
the bridge of the left arm.

00:16:20.713 --> 00:16:23.683
Take a rest here, breathe 
into your upper back body.

00:16:23.683 --> 00:16:26.018
You can choose any 
variation with your top hand.

00:16:26.018 --> 00:16:27.320
I'm gonna bend the elbow.

00:16:27.320 --> 00:16:30.990
Just allow the blood to flow
to my wrist in a new way.

00:16:30.990 --> 00:16:35.511
It feels like

00:16:35.511 --> 00:16:38.161
a wash of fresh blood 
(laughs) to my fingers.

00:16:39.098 --> 00:16:40.322
Whoa, okay.

00:16:44.737 --> 00:16:46.305
Slowly release, come out,

00:16:46.305 --> 00:16:48.541
and we'll take it 
to the other side.

00:16:48.541 --> 00:16:50.610
Left arm comes underneath 
the bridge of the right arm

00:16:50.610 --> 00:16:52.411
and then again, 
find what feels good

00:16:52.411 --> 00:16:53.913
with that top arm.

00:16:59.986 --> 00:17:05.059
Awareness through the 
feet, the hips, the pelvis.

00:17:07.226 --> 00:17:09.962
One moving part, 
inhale, rise up.

00:17:11.396 --> 00:17:13.833
Alright, last thing, and 
then we'll flip our burgers

00:17:13.833 --> 00:17:15.434
and come onto our backs.

00:17:15.434 --> 00:17:17.069
So, here we go.

00:17:17.069 --> 00:17:20.402
Side arm plank or Vashistasana.

00:17:20.402 --> 00:17:22.808
So, consider all this beautiful
work you've been doing

00:17:22.808 --> 00:17:25.645
from the crown to the tail, 
the line of the spine,

00:17:25.645 --> 00:17:27.946
the danda, and 
we'll plant the right hand

00:17:27.946 --> 00:17:29.715
to the center line.

00:17:29.715 --> 00:17:31.851
Find the 
rotation of the shoulder,

00:17:31.851 --> 00:17:34.487
so start from all fours 
so you can really work

00:17:34.487 --> 00:17:36.088
from the ground up here.

00:17:36.088 --> 00:17:37.423
Root index finger and thumb.

00:17:37.423 --> 00:17:40.192
Find that upper 
arm bone rotation,

00:17:40.192 --> 00:17:44.597
and then you can actually
even stay on your knees here,

00:17:44.597 --> 00:17:46.832
and bring the 
left foot to the ground

00:17:46.832 --> 00:17:49.068
and stay on your knee and 
just work on this rotation,

00:17:49.068 --> 00:17:51.237
maybe opening up, hugging in.

00:17:51.237 --> 00:17:53.072
Or maybe you keep the 
left foot on the ground

00:17:53.072 --> 00:17:55.041
and bring the outer edge of
the right foot to the earth

00:17:55.041 --> 00:17:57.476
and lift the hips up.

00:17:57.476 --> 00:18:00.279
Or maybe you stack the 
feet and start to open up

00:18:00.279 --> 00:18:02.081
towards the sky.

00:18:02.081 --> 00:18:05.751
You can keep your gaze 
down or take it up or out.

00:18:05.751 --> 00:18:07.687
Everyone work on the 
rotation of that shoulder

00:18:07.687 --> 00:18:10.523
for stability, and then 
breathe into your belly.

00:18:10.523 --> 00:18:13.261
Strong in your core.

00:18:13.261 --> 00:18:15.328
You can take any 
variation here that you like.

00:18:15.328 --> 00:18:18.931
You can also grow 
variations the more you

00:18:18.931 --> 00:18:20.599
return to this practice.

00:18:20.599 --> 00:18:22.668
We'll take three more 
breaths here, you got this,

00:18:22.668 --> 00:18:26.606
stay focused, calm in 
the face, find that ease.

00:18:28.307 --> 00:18:30.443
And then we'll slowly 
release and head straight

00:18:30.443 --> 00:18:33.012
to the other side, you got this.

00:18:33.012 --> 00:18:34.914
Left hand comes down.

00:18:34.914 --> 00:18:37.016
Find a variation, play here.

00:18:37.016 --> 00:18:40.720
You're not stuck either, 
so you can start here maybe,

00:18:40.720 --> 00:18:44.724
or maybe take the arm up 
and overhead, Vashistasana.

00:18:44.724 --> 00:18:48.461
But, making sure you're strong
and stable in that shoulder,

00:18:48.461 --> 00:18:51.030
stacking it over the elbow, 
elbow over the wrist,

00:18:51.030 --> 00:18:54.634
pressing into that 
index finger and thumb.

00:18:54.634 --> 00:18:57.036
Activate the upper abs.

00:18:57.036 --> 00:18:59.238
Lengthen the 
tailbone towards the heels.

00:18:59.238 --> 00:19:00.806
Take any variation 
that feels good.

00:19:00.806 --> 00:19:03.709
Everyone lift your 
hips up towards the sky.

00:19:03.709 --> 00:19:06.579
Take one more deep 
breath in here, you got this.

00:19:06.579 --> 00:19:08.614
And then exhale to release.

00:19:08.614 --> 00:19:11.417
Awesome, knees as 
wide as the yoga mat.

00:19:11.417 --> 00:19:14.387
Namaste shark fin here 
to find a little relief

00:19:14.387 --> 00:19:17.423
in the wrists, so palms come
together, you walk the elbows

00:19:17.423 --> 00:19:19.025
towards the 
front edge of the mat,

00:19:19.025 --> 00:19:23.195
and then you send the hips
back, head down, heart melts.

00:19:25.264 --> 00:19:27.933
So for more of a 
stretch in the triceps,

00:19:27.933 --> 00:19:30.102
you can walk the elbows forward.

00:19:30.102 --> 00:19:32.038
Of course this is gonna 
be different for everybody.

00:19:32.038 --> 00:19:35.674
If this does not feel good to
you, maybe just sit up tall,

00:19:35.674 --> 00:19:39.011
come to cross-legged, 
catch your breath.

00:19:53.192 --> 00:19:56.128
And then slowly, we'll release,

00:19:56.128 --> 00:19:59.231
and come all the 
way to our backs.

00:19:59.231 --> 00:20:00.900
Great work everyone.

00:20:07.139 --> 00:20:09.442
So right away, as 
you come onto your back,

00:20:09.442 --> 00:20:12.578
send awareness to 
the lower back body.

00:20:12.578 --> 00:20:15.347
So, especially in my culture,

00:20:15.347 --> 00:20:20.298
but I think in many cultures,
this energy around the belly,

00:20:21.587 --> 00:20:26.240
the tummy, the abdominals is,

00:20:26.240 --> 00:20:27.660
well you don't need me

00:20:27.660 --> 00:20:30.696
to tell you, it's out of whack.

00:20:30.696 --> 00:20:32.965
There are children on this
show now, watching this show,

00:20:32.965 --> 00:20:37.636
so I have to keep my 
mouth clean, damn it, no.

00:20:37.636 --> 00:20:40.595
And so,

00:20:40.595 --> 00:20:42.775
the focus today 
is on awareness,

00:20:42.775 --> 00:20:45.478
so it's not just about 
anatomical awareness,

00:20:45.478 --> 00:20:48.080
it's about the awareness 
and the relationship

00:20:48.080 --> 00:20:49.749
we have with our bellies.

00:20:49.749 --> 00:20:52.818
And so, whatever 
that means to you,

00:20:52.818 --> 00:20:54.053
just kind of think about that.

00:20:54.053 --> 00:20:55.988
I think that this'll 
come up off the mat

00:20:55.988 --> 00:20:57.890
and if you aren't already 
subscribed to the emails

00:20:57.890 --> 00:21:02.940
that come with every 
day of Revolution Yoga,

00:21:02.940 --> 00:21:04.063
then you should subscribe,

00:21:04.063 --> 00:21:07.366
because this day 
six email is important.

00:21:08.234 --> 00:21:09.668
So go ahead and bring 
your hands to your belly,

00:21:09.668 --> 00:21:12.171
how 'bout that, and just start
to breathe into your hands

00:21:12.171 --> 00:21:16.568
and a lot of you 
have heard me

00:21:16.568 --> 00:21:18.978
mention my friend Kim,

00:21:18.978 --> 00:21:22.815
who just once, 
more than once told me,

00:21:22.815 --> 00:21:26.051
"You gotta listen to 
your guts and trust that."

00:21:26.051 --> 00:21:28.120
And that's always 
really resonated with me

00:21:28.120 --> 00:21:29.955
and stuck with me, 
and when it comes to yoga,

00:21:29.955 --> 00:21:34.379
I like this idea of 
treating my guts kindly.

00:21:35.794 --> 00:21:37.463
Side note, if you 
aren't taking probiotics

00:21:37.463 --> 00:21:39.331
or tending to your gut 
health, you probably should

00:21:39.331 --> 00:21:43.402
get on the train, 'cause that
has changed my whole game.

00:21:43.402 --> 00:21:46.038
Anyway, we store 
a lot in the body

00:21:46.038 --> 00:21:47.740
and the way that we 
think about our bellies

00:21:47.740 --> 00:21:48.908
is often quite sad.

00:21:48.908 --> 00:21:51.911
We're always sucking in 
or tightening or hiding,

00:21:51.911 --> 00:21:54.483
and so, even though

00:21:54.483 --> 00:21:57.483
I make jokes about six pack abs

00:21:57.483 --> 00:21:59.318
and stuff like that, 
I want to be sure

00:21:59.318 --> 00:22:01.053
that we're also all 
taking responsibility

00:22:01.053 --> 00:22:05.157
for our own happiness 
and the way that we

00:22:05.157 --> 00:22:08.093
think about our bellies and
what we teach our children,

00:22:08.093 --> 00:22:11.030
and et cetera, et cetera, 
read the email.

00:22:11.030 --> 00:22:12.431
Alright, let's work out!

00:22:12.431 --> 00:22:13.465
(laughs)

00:22:13.465 --> 00:22:16.769
Tuck the chin into the chest,
lengthen the back of the neck.

00:22:16.769 --> 00:22:20.039
Kinda takes the edge off too,
because we're gonna work hard

00:22:20.039 --> 00:22:24.294
here, but it's 
an ongoing process.

00:22:24.294 --> 00:22:26.712
This is 31 of days of practice.

00:22:26.712 --> 00:22:28.948
Alright, scoop the 
tailbone up and send awareness

00:22:28.948 --> 00:22:30.683
to the lower back.

00:22:30.683 --> 00:22:33.085
Oh, that's what 
started me off on this tangent

00:22:33.085 --> 00:22:35.888
was it's great that 
we're thinking about building

00:22:35.888 --> 00:22:37.556
the core muscles, but why?

00:22:37.556 --> 00:22:41.160
So we want to be able to walk
and stand and run and dance,

00:22:41.160 --> 00:22:44.196
and carry our groceries 
and our neighbor's groceries,

00:22:44.196 --> 00:22:46.799
and so for that we 
need a healthy back, right,

00:22:46.799 --> 00:22:49.068
we need to have our own back.

00:22:49.068 --> 00:22:52.871
So that would be a 
good reason to build

00:22:52.871 --> 00:22:54.840
the muscles of your core.

00:22:54.840 --> 00:22:58.777
Alright, take your 
imaginary block, grab it,

00:22:58.777 --> 00:23:00.946
and put it between your legs.

00:23:00.946 --> 00:23:04.083
And then squeeze 
your imaginary block here.

00:23:04.083 --> 00:23:05.537
Yeah.
(laughs)

00:23:05.537 --> 00:23:06.819
We don't need any props.

00:23:06.819 --> 00:23:09.488
Okay, squeeze 
your imaginary block,

00:23:09.488 --> 00:23:10.956
and then leave it there, 
and then bring your hands

00:23:10.956 --> 00:23:14.206
back to your belly, 
and just see if you can

00:23:14.206 --> 00:23:15.194
press into your feet.

00:23:15.194 --> 00:23:18.230
Scoop the tailbone up and
squeeze your imaginary block

00:23:18.230 --> 00:23:23.014
without tightening 
your bum, your glutes, okay.

00:23:23.669 --> 00:23:27.306
So it's an awareness that's
a little bit hard to teach

00:23:27.306 --> 00:23:30.643
through video, not in 
the room, so just play.

00:23:30.643 --> 00:23:33.112
Imaginary block, 
scooping the tailbone up,

00:23:33.112 --> 00:23:34.713
basically you're 
finding some support

00:23:34.713 --> 00:23:39.151
and you feel your lower 
back flush with the mat.

00:23:39.151 --> 00:23:41.013
Fabuloso.

00:23:41.013 --> 00:23:44.290
Interlace the fingertips, 
bring them behind the head.

00:23:44.290 --> 00:23:46.325
Create a little neck 
hammock for yourself,

00:23:46.325 --> 00:23:48.093
elbows nice and wide.

00:23:49.128 --> 00:23:51.463
Then, keep the lower 
back stamped to the mat.

00:23:51.463 --> 00:23:54.066
Lift the heels and try to
imagine that you're squeezing

00:23:54.066 --> 00:23:57.369
your block up the whole 
way as you lift, oh yeah.

00:23:57.369 --> 00:23:58.837
So it's very different 
than just coming here

00:23:58.837 --> 00:24:01.240
and then slamming 
through your exercise,

00:24:01.240 --> 00:24:04.476
so moving with 
this insane awareness,

00:24:04.476 --> 00:24:06.912
or at least working on 
that, that's the practice.

00:24:06.912 --> 00:24:09.081
Navel draws down, 
squeeze your block,

00:24:09.081 --> 00:24:10.716
scoop the tailbone up, 
lift of the heels,

00:24:10.716 --> 00:24:13.385
and slowly, this 
is going back to one

00:24:13.385 --> 00:24:17.556
of our early practices, 
moving from a place of connect.

00:24:18.490 --> 00:24:20.059
Alright, inhale in.

00:24:21.060 --> 00:24:24.530
Exhale, lift your 
heart center, your chin,

00:24:24.530 --> 00:24:26.765
and your eyeballs 
up towards the sky,

00:24:26.765 --> 00:24:29.268
not towards your knees, 
up towards the sky.

00:24:29.268 --> 00:24:31.036
Beautiful, and 
just check this out.

00:24:31.036 --> 00:24:32.504
Notice if the 
elbows have come in.

00:24:32.504 --> 00:24:34.340
Maybe you're used 
to doing a crunch,

00:24:34.340 --> 00:24:35.607
and then scoop your tailbone up,

00:24:35.607 --> 00:24:38.977
squeeze your block together,
try to keep your shins parallel

00:24:38.977 --> 00:24:40.303
to the ceiling.
(laughs)

00:24:40.303 --> 00:24:41.680
Parallel to what?

00:24:41.680 --> 00:24:42.948
Alright, one more breath here.

00:24:42.948 --> 00:24:45.718
Just feel it 
all coming together.

00:24:47.086 --> 00:24:49.488
Tyin' the room together here.

00:24:50.356 --> 00:24:53.125
(laughing)

00:24:53.125 --> 00:24:56.282
Alright, and then inhale, lower.

00:24:57.463 --> 00:24:59.765
Big breath in, exhale, lift.

00:25:00.699 --> 00:25:02.668
Inhale, lower.

00:25:02.668 --> 00:25:03.502
Exhale, lift.

00:25:03.502 --> 00:25:05.270
And each time you're 
trying to recreate that

00:25:05.270 --> 00:25:07.172
tying the room together.

00:25:07.172 --> 00:25:08.540
Inhale, lower.

00:25:08.540 --> 00:25:11.777
Exhale, draw the navel down, 
lift the tailbone up.

00:25:11.777 --> 00:25:13.112
Inhale, lower.

00:25:13.112 --> 00:25:14.813
Exhale, lift.

00:25:14.813 --> 00:25:15.647
Let's get into a groove.

00:25:15.647 --> 00:25:17.349
Inhale, lower, gaze straight up.

00:25:17.349 --> 00:25:18.751
Exhale, lift.

00:25:18.751 --> 00:25:20.219
Inhale, lower.

00:25:20.219 --> 00:25:21.787
Exhale, lift.

00:25:21.787 --> 00:25:24.061
Inhale, exhale.

00:25:24.923 --> 00:25:27.122
Inhale, exhale.

00:25:27.122 --> 00:25:28.994
Lower back stays 
flush on the mat.

00:25:28.994 --> 00:25:30.262
Inhale, lower.

00:25:30.262 --> 00:25:31.897
Exhale, lift.

00:25:31.897 --> 00:25:33.632
Inhale, lower.

00:25:33.632 --> 00:25:34.867
Exhale, lift.

00:25:34.867 --> 00:25:38.337
Keep it going 
with your own breath.

00:25:38.337 --> 00:25:41.240
Focus on the 
quality of movement.

00:25:41.240 --> 00:25:44.243
Keep an awareness 
in the lower back.

00:25:45.077 --> 00:25:48.647
Gaze straight up, 
maybe up at your third eye.

00:25:48.647 --> 00:25:51.550
So we're not 
crunching in the neck.

00:25:53.385 --> 00:25:54.653
Inhale, lower.

00:25:54.653 --> 00:25:55.721
Exhale, lift.

00:25:58.857 --> 00:26:02.694
Now back to that Sukha, 
that ease in the face.

00:26:04.129 --> 00:26:06.298
And awareness in the toes.

00:26:08.367 --> 00:26:10.202
And five more seconds.

00:26:17.676 --> 00:26:20.913
And last one, and then release.

00:26:20.913 --> 00:26:23.015
Give yourself a great big hug.

00:26:23.015 --> 00:26:25.217
Rock gently side 
to side, awesome work.

00:26:25.217 --> 00:26:27.953
Stay in the zone, 
keep breathing.

00:26:32.991 --> 00:26:34.927
And then we bring the knees
back up over the hip points

00:26:34.927 --> 00:26:37.096
or slightly in front, 
so we often try

00:26:37.096 --> 00:26:39.998
to fit ourselves into 
that shape, that image,

00:26:39.998 --> 00:26:43.469
so on ab day, it's 
actually a really perfect day

00:26:43.469 --> 00:26:45.704
to think, oh wait, why 
am I really doing this?

00:26:45.704 --> 00:26:46.772
To have a healthy back?

00:26:46.772 --> 00:26:50.709
To be able to live a nice
life of longevity and health?

00:26:50.709 --> 00:26:54.746
Or to look flat-tummied in
my favorite sweat pants?

00:26:54.746 --> 00:26:56.048
It just seems so 
ridiculous, right,

00:26:56.048 --> 00:26:58.217
so pay attention to your back.

00:26:58.217 --> 00:26:59.551
(laughs)

00:26:59.551 --> 00:27:02.087
So, even though the 
shape may look like this

00:27:02.087 --> 00:27:05.691
in the magazine, for me, 
I really need to bring my knees

00:27:05.691 --> 00:27:08.794
slightly forward to 
feel that snugly wugly

00:27:08.794 --> 00:27:11.763
of my lower back on the mat,
so that I really am connected.

00:27:11.763 --> 00:27:15.133
Alright, here we go, come back.

00:27:15.133 --> 00:27:16.768
Inhale.

00:27:16.768 --> 00:27:18.537
Exhale, lift.

00:27:18.537 --> 00:27:19.838
This time, and 
you have options here,

00:27:19.838 --> 00:27:21.740
you can just do yogi bicycles.

00:27:21.740 --> 00:27:24.643
So we're gonna cross over, 
we've been here before.

00:27:24.643 --> 00:27:27.513
Or we're gonna straighten both
legs and scissor the legs.

00:27:27.513 --> 00:27:31.316
So scissor bicycles or 
yogi bicycles, yogi's choice.

00:27:31.316 --> 00:27:32.751
Inhale.

00:27:32.751 --> 00:27:34.386
And then exhale, lift.

00:27:34.386 --> 00:27:36.221
And then here we go, 
crossing over.

00:27:36.221 --> 00:27:38.090
Inhale at center, 
exhale, cross over.

00:27:38.090 --> 00:27:41.293
So it's either yogi 
bicycle or scissored legs.

00:27:41.293 --> 00:27:43.629
Inhale, back to center, 
lift the tailbone.

00:27:43.629 --> 00:27:45.564
Exhale, twist.

00:27:45.564 --> 00:27:47.568
Keep it going.
Inhale to center.

00:27:47.568 --> 00:27:49.434
Exhale, twist, 
so the yogi bicycles

00:27:49.434 --> 00:27:53.071
are just a variation 
that's a little bit different.

00:27:53.071 --> 00:27:55.040
The scissors is a 
little more challenging.

00:27:55.040 --> 00:27:57.476
Lots of awareness in the toes.

00:27:57.476 --> 00:27:58.944
Inhale to center.

00:27:58.944 --> 00:28:00.679
Exhale to twist.

00:28:00.679 --> 00:28:02.147
Inhale to center.

00:28:02.147 --> 00:28:04.750
Exhale to twist, keep it going.

00:28:07.786 --> 00:28:09.221
Neck nice and long.

00:28:09.221 --> 00:28:12.391
Establish that length each
time you come back to center.

00:28:12.391 --> 00:28:15.053
Nice, soft, easy, happy face.

00:28:19.798 --> 00:28:22.234
Listen to your 
exhale when you twist.

00:28:22.234 --> 00:28:25.504
Draw the navel 
down as you breathe out.

00:28:31.410 --> 00:28:33.993
Fabulous, five more seconds.

00:28:39.952 --> 00:28:41.243
Even it out.

00:28:43.288 --> 00:28:44.590
And then release.

00:28:44.590 --> 00:28:46.858
Beautiful, hug the 
knees into the chest.

00:28:46.858 --> 00:28:48.460
Awesome work.

00:28:48.460 --> 00:28:50.395
Dunnin-nun-nun-dun-nuh!

00:28:51.463 --> 00:28:54.199
Alright, eagle legs, 
bring the left foot down.

00:28:54.199 --> 00:28:55.267
Right leg to cross.

00:28:55.267 --> 00:28:56.868
It can stay here.

00:28:56.868 --> 00:28:58.937
Or it can wrap around.

00:28:58.937 --> 00:29:00.806
And then you're gonna 
drop the left toes down

00:29:00.806 --> 00:29:04.610
and just shift both 
your hips over to the right,

00:29:04.610 --> 00:29:06.712
and then come into a 
little eagle twist here,

00:29:06.712 --> 00:29:10.048
or again, just 
right foot over the left.

00:29:11.883 --> 00:29:14.386
Alright, then this time, 
fingertips are gonna come

00:29:14.386 --> 00:29:17.022
to the temples, 
'cause it looks cool.

00:29:17.022 --> 00:29:18.290
Just kidding, or 
it can come behind

00:29:18.290 --> 00:29:20.325
if you want a 
little more support.

00:29:20.325 --> 00:29:22.561
And again, you don't have
to come into the eagle legs,

00:29:22.561 --> 00:29:24.529
you can just come here.

00:29:24.529 --> 00:29:26.131
Alright, let's 
work the obliques.

00:29:26.131 --> 00:29:28.233
Inhale, find length.

00:29:28.233 --> 00:29:29.501
Exhale, lift.

00:29:29.501 --> 00:29:30.869
Try not to crunch too hard here,

00:29:30.869 --> 00:29:34.039
but keep an awareness 
of the back of the neck.

00:29:34.039 --> 00:29:36.008
So, maybe take 
your gaze straight up

00:29:36.008 --> 00:29:38.210
or for this one, it 
can go out in front.

00:29:38.210 --> 00:29:39.444
Just be aware.

00:29:39.444 --> 00:29:40.812
Inhale, lower.

00:29:40.812 --> 00:29:42.247
Exhale, lift.

00:29:42.247 --> 00:29:43.749
Inhale, lower.

00:29:43.749 --> 00:29:44.950
Exhale, lift.

00:29:44.950 --> 00:29:46.451
Inhale, lower.

00:29:46.451 --> 00:29:48.787
Exhale, lift, keep it going.

00:29:56.728 --> 00:29:58.163
Elbows stay wide.

00:30:06.571 --> 00:30:08.473
Let your awareness 
be on your breath.

00:30:08.473 --> 00:30:09.675
Let your breath move you.

00:30:09.675 --> 00:30:10.976
Inhale to lengthen.

00:30:10.976 --> 00:30:12.577
Exhale to contract.

00:30:18.617 --> 00:30:21.186
Tap into that inner smile here.

00:30:23.088 --> 00:30:26.919
It's a symbol of 
your amazing personality.

00:30:28.760 --> 00:30:32.931
A symbol of your own, 
true inner guiding light,

00:30:32.931 --> 00:30:34.066
and I believe that actually,

00:30:34.066 --> 00:30:37.669
I really stand behind that,
the power of the inner smile.

00:30:37.669 --> 00:30:40.072
Man oh man, it'll get 
you through some days.

00:30:40.072 --> 00:30:42.841
Keep it going, 
five more seconds.

00:30:47.646 --> 00:30:48.647
Do one more.

00:30:51.316 --> 00:30:52.651
And release.

00:30:52.651 --> 00:30:54.352
From here, come through center.

00:30:54.352 --> 00:30:55.687
We're gonna 
windshield wiper the legs

00:30:55.687 --> 00:30:57.155
back and forth 
just a couple times.

00:30:57.155 --> 00:30:59.191
Take the feet wide.

00:30:59.191 --> 00:31:00.592
Sigh it out.

00:31:00.592 --> 00:31:02.260
Maybe some horsey lips, 
always takes me

00:31:02.260 --> 00:31:04.262
out of the tension zone.

00:31:05.430 --> 00:31:07.365
(lips sputtering)

00:31:07.365 --> 00:31:08.300
Just do it.

00:31:09.968 --> 00:31:12.070
Alright, and then other side.

00:31:12.070 --> 00:31:14.673
Right foot down, 
left leg crosses over.

00:31:14.673 --> 00:31:19.554
This is our last exercise, 
so give it your all,

00:31:19.554 --> 00:31:20.679
nice, mindful breath.

00:31:20.679 --> 00:31:22.848
Eagle legs or just 
one leg over the other.

00:31:22.848 --> 00:31:24.683
Press into your right foot, 
lift the hips up

00:31:24.683 --> 00:31:26.118
over to the left.

00:31:27.652 --> 00:31:28.941
Mmm, yeah.

00:31:30.021 --> 00:31:31.131
Mic pack.

00:31:31.723 --> 00:31:33.358
And nice twist here.

00:31:33.358 --> 00:31:37.562
Ooh, that feels so good after
yesterday's practice, amazing.

00:31:37.562 --> 00:31:38.864
Inhale, tuck the chin.

00:31:38.864 --> 00:31:39.698
Find length.

00:31:39.698 --> 00:31:42.067
Again, fingertips 
to the temples.

00:31:42.067 --> 00:31:45.570
Or, maybe you create 
that neck hammock again.

00:31:45.570 --> 00:31:47.684
Here we go.
Inhale, find length.

00:31:47.684 --> 00:31:50.976
Exhale, hug the 
lower ribs in, lift up.

00:31:50.976 --> 00:31:53.211
Don't crunch here.

00:31:53.211 --> 00:31:55.247
So keep it isolated 
here in the oblique.

00:31:55.247 --> 00:31:56.915
Chk-chk-chk-tth-tth.

00:31:59.017 --> 00:32:00.418
Inhale, lower.

00:32:00.418 --> 00:32:02.053
Exhale, lift.

00:32:02.053 --> 00:32:03.588
Inhale, lower.

00:32:03.588 --> 00:32:04.556
Exhale, lift.

00:32:04.556 --> 00:32:06.158
Lots of awareness on the breath.

00:32:06.158 --> 00:32:09.060
Hear your breath, 
let it guide you.

00:32:20.372 --> 00:32:21.940
And inhale, lower.

00:32:21.940 --> 00:32:24.142
Exhale, lift, you got this.

00:32:24.142 --> 00:32:26.511
Lift your chin 
up towards the sky.

00:32:26.511 --> 00:32:27.846
Create a full body experience.

00:32:27.846 --> 00:32:30.215
So we're not just 
slingin' our body up and down,

00:32:30.215 --> 00:32:32.417
but we're really 
having a strong awareness

00:32:32.417 --> 00:32:34.219
in what's going on in 
these muscles as they draw

00:32:34.219 --> 00:32:37.522
in on the exhale and 
lengthen on the inhale.

00:32:37.522 --> 00:32:39.457
Draw in on the exhale.

00:32:39.457 --> 00:32:41.393
Lengthen on the inhale.

00:32:45.697 --> 00:32:48.700
The neck should 
not be hurting here.

00:32:52.938 --> 00:32:55.140
So we started practice 
imagining we were sitting

00:32:55.140 --> 00:32:56.341
up against a wall.

00:32:56.341 --> 00:32:59.644
So find that length in 
the back of the neck here.

00:32:59.644 --> 00:33:03.815
Have lots of awareness of 
your sweet, cervical spine.

00:33:06.084 --> 00:33:08.620
Alright my friends, 
you got this, day six.

00:33:08.620 --> 00:33:09.588
We are amazing!

00:33:09.588 --> 00:33:11.857
I'm amazing, you're amazing.

00:33:11.857 --> 00:33:14.593
Here we go for 
five more seconds.

00:33:16.461 --> 00:33:17.796
And elbows wide.

00:33:20.198 --> 00:33:21.533
And do one more.

00:33:23.935 --> 00:33:25.203
And release.

00:33:25.203 --> 00:33:27.239
Windshield wiper the legs.

00:33:27.239 --> 00:33:29.274
Bring your hands to 
your belly or your ribs.

00:33:29.274 --> 00:33:31.009
Give it a little pet.

00:33:35.380 --> 00:33:37.015
Hmmmm, beautiful work.

00:33:37.015 --> 00:33:38.717
Then walk the knees in.

00:33:38.717 --> 00:33:42.153
Take that imaginary block, put
it between your thighs again,

00:33:42.153 --> 00:33:45.523
and then just a little 
stretch of Setu Bandhasana,

00:33:45.523 --> 00:33:47.525
so snuggle the shoulder blades
underneath your heart space.

00:33:47.525 --> 00:33:50.428
You can grab the outer edge
of your mat here for funsies,

00:33:50.428 --> 00:33:52.230
or press the 
palms into the earth.

00:33:52.230 --> 00:33:54.332
Inhale, start 
with the tail, lift up,

00:33:54.332 --> 00:33:55.700
lots of awareness in the spine,

00:33:55.700 --> 00:33:58.637
so we're not just 
hurling the hips up.

00:33:58.637 --> 00:34:03.662
You can do that 
elsewhere, but slowly lifting.

00:34:04.509 --> 00:34:08.547
So why not tone the glutes
while also giving the spine,

00:34:08.547 --> 00:34:11.516
the line that literally 
holds us up, some love?

00:34:11.516 --> 00:34:14.052
It's a bit hard 
for me to go to classes

00:34:14.052 --> 00:34:16.154
where I'm just 
slingin' my butt up in the air

00:34:16.154 --> 00:34:19.357
and tightening, because I want
my glutes to be bootylicious,

00:34:19.357 --> 00:34:23.295
but I'm really not 
paying any mind to my spine.

00:34:24.129 --> 00:34:28.366
So all I'm saying is can 
we do it all with awareness?

00:34:28.366 --> 00:34:30.302
Take one more 
big inhale in here.

00:34:30.302 --> 00:34:32.771
See if you can really 
feel your belly stretch.

00:34:32.771 --> 00:34:36.440
You might even see it, 
yeah it's so nice.

00:34:36.440 --> 00:34:37.876
And then release.

00:34:40.312 --> 00:34:44.215
We're changing the way 
we think and our patterns

00:34:44.215 --> 00:34:47.953
will actually bring us 
back to the mat more often,

00:34:47.953 --> 00:34:51.690
and we'll reach our 
goals, I think faster

00:34:51.690 --> 00:34:52.724
and with more ease.

00:34:52.724 --> 00:34:54.025
Alright, send the legs out long.

00:34:54.025 --> 00:34:55.327
You've earned this Shavasana.

00:34:55.327 --> 00:34:57.529
Our final and 
most important posture.

00:34:57.529 --> 00:34:59.998
Send the legs out 
long, arms out wide.

00:34:59.998 --> 00:35:02.600
Take the deepest 
breath you've taken in all day

00:35:02.600 --> 00:35:04.836
and throughout this 
whole 31 day journey,

00:35:04.836 --> 00:35:07.339
take a deep breath in.

00:35:07.339 --> 00:35:09.708
And exhale, sigh it 
out with a little sound.

00:35:09.708 --> 00:35:11.676
(sighing breath)

00:35:11.676 --> 00:35:13.478
Let's do it one 
more time, don't be shy.

00:35:13.478 --> 00:35:14.312
Inhale.

00:35:15.680 --> 00:35:18.683
Send your sigh all the 
way to Texas, let me hear ya.

00:35:18.683 --> 00:35:22.120
(sighing breath)

00:35:22.120 --> 00:35:25.457
Close your eyes, 
trust me, trust the video.

00:35:25.457 --> 00:35:26.858
Great work today.

00:35:29.627 --> 00:35:33.365
So as we continue on 
our journey, stay alert.

00:35:35.266 --> 00:35:40.290
Let the focus now be on the
awareness in each posture.

00:35:40.972 --> 00:35:42.107
Pay attention.

00:35:43.481 --> 00:35:45.744
You do this on the mat, 
you'll definitely be doing

00:35:45.744 --> 00:35:48.246
this off the mat more often.

00:35:48.246 --> 00:35:50.849
(light music)

00:35:53.952 --> 00:35:57.288
Gently draw the hands together.

00:35:57.288 --> 00:36:01.559
The awesome in me 
bows to the awesome in you.

00:36:01.559 --> 00:36:02.994
I'll see you tomorrow.

00:36:02.994 --> 00:36:04.462
Great work.

00:36:04.462 --> 00:36:06.031
Namaste.

00:36:06.031 --> 00:36:10.168
(light music)