WEBVTT 00:00:00.567 --> 00:00:02.102 - What's up, gorgeous guys and gals? 00:00:02.102 --> 00:00:03.971 Welcome to your Yoga Revolution. 00:00:03.971 --> 00:00:05.739 It's day 11, 00:00:05.739 --> 00:00:08.976 and today's practice is about aligning or realigning 00:00:08.976 --> 00:00:10.777 with what matters most. 00:00:10.777 --> 00:00:13.480 So hop into something comfy and let's get started. 00:00:13.480 --> 00:00:16.315 (light music) 00:00:22.422 --> 00:00:26.627 Alright, my friends, let's begin on our backs today. 00:00:26.627 --> 00:00:27.461 Hooray. 00:00:28.495 --> 00:00:29.563 Come on down. 00:00:30.831 --> 00:00:33.923 Feel your back, your spine 00:00:33.923 --> 00:00:36.437 supported on the earth. 00:00:37.971 --> 00:00:39.339 Go ahead and keep the knees bent, 00:00:39.339 --> 00:00:40.774 bring your feet to the ground, 00:00:40.774 --> 00:00:43.510 and just take a second to feel 00:00:43.510 --> 00:00:46.880 the earth move. (laughs) 00:00:46.880 --> 00:00:48.048 I did that yesterday, too. 00:00:48.048 --> 00:00:49.716 I must need to listen to that song. 00:00:49.716 --> 00:00:52.619 Okay, press your feet into the earth. 00:00:52.619 --> 00:00:54.755 I want to take a quick moment to say, 00:00:54.755 --> 00:00:57.991 thank you so much for being here 00:00:57.991 --> 00:01:00.694 and for sticking with this. 00:01:00.694 --> 00:01:05.327 Today is a great practice to align or realign with 00:01:06.166 --> 00:01:08.568 why you started this journey. 00:01:09.503 --> 00:01:11.939 So, let's take a big inhale, 00:01:11.939 --> 00:01:15.175 nice, fresh breath in through the nose. 00:01:16.543 --> 00:01:19.079 And as you exhale, just relax your shoulders 00:01:19.079 --> 00:01:22.516 and feel your back melt into your yoga mat 00:01:22.516 --> 00:01:24.515 or into the ground. 00:01:26.086 --> 00:01:27.554 You can rest your hands gently wherever, 00:01:27.554 --> 00:01:30.857 just really thoughtful with where you place your hands. 00:01:30.857 --> 00:01:32.468 Inhale deeply. 00:01:34.494 --> 00:01:36.129 And then, again, just use a big exhale 00:01:36.129 --> 00:01:39.132 to let go of the day thus far, relax your shoulders 00:01:39.132 --> 00:01:43.266 and feel your spine melting into the earth. 00:01:45.706 --> 00:01:47.507 One more time, big breath in, 00:01:47.507 --> 00:01:50.844 activating a bigger, fuller breath here. 00:01:53.814 --> 00:01:57.651 And relaxing the shoulders as you breathe out. 00:01:59.753 --> 00:02:00.787 Awesome. 00:02:00.787 --> 00:02:02.456 We're gonna lift the right toes up, 00:02:02.456 --> 00:02:03.857 then the left toes up, 00:02:03.857 --> 00:02:06.893 and we're actually gonna grab the inner arches of the feet, 00:02:06.893 --> 00:02:08.929 so take your thumbs to the inner arches, 00:02:08.929 --> 00:02:10.896 the knees will open wide. 00:02:10.896 --> 00:02:11.999 If this is tricky for you, 00:02:11.999 --> 00:02:13.367 you'll just do one leg at a time. 00:02:13.367 --> 00:02:14.868 We're gonna take the thumbs to the arches 00:02:14.868 --> 00:02:18.138 and just give yourself a little massage, 00:02:18.138 --> 00:02:20.507 but thoughtfully, mindfully so we know we're 00:02:20.507 --> 00:02:22.309 not just focusing on the arch of the foot here, 00:02:22.309 --> 00:02:25.612 but we're starting to open up through the hips, 00:02:25.612 --> 00:02:27.647 keeping the shoulders relaxed. 00:02:27.647 --> 00:02:29.483 So if you have to reach here, that's okay, 00:02:29.483 --> 00:02:32.419 maybe you do one foot at a time so you can keep 00:02:32.419 --> 00:02:36.990 awareness, a little bit of relaxation in the shoulders. 00:02:36.990 --> 00:02:39.726 So today is an alignment-based practice, 00:02:39.726 --> 00:02:41.495 but it's a metaphor, y'all. 00:02:41.495 --> 00:02:44.998 This whole, you know, Yoga Revolution is not 00:02:44.998 --> 00:02:48.835 about the poses, it's about using the poses, the tools 00:02:48.835 --> 00:02:52.673 of yoga to access, 00:02:52.673 --> 00:02:55.008 to tap into something deeper 00:02:55.942 --> 00:02:59.846 that we can use, not only within our yoga practice, 00:02:59.846 --> 00:03:02.318 but off the mat. 00:03:02.318 --> 00:03:03.817 So, a holistic approach. 00:03:03.817 --> 00:03:05.852 So we'll focus on alignment today, 00:03:05.852 --> 00:03:08.555 only as a means of discovering 00:03:08.555 --> 00:03:10.824 kind of where we're at and 00:03:10.824 --> 00:03:13.693 hopefully to use this opportunity to align 00:03:13.693 --> 00:03:18.464 or realign with why you started this 31 day yoga journey. 00:03:19.266 --> 00:03:23.303 So, starting with the feet, little massage, 00:03:23.303 --> 00:03:27.207 opening up through the hips, feeling supported by the earth. 00:03:27.207 --> 00:03:29.910 Throughout today's practice, I want you to continue the nice 00:03:29.910 --> 00:03:33.280 long, deep breaths that we worked on yesterday, 00:03:33.280 --> 00:03:37.017 in through the nose and out through the nose. 00:03:38.085 --> 00:03:39.853 Then when you're ready, we're gonna 00:03:39.853 --> 00:03:43.657 take the hands down to the outer edges of the feet 00:03:43.657 --> 00:03:46.860 and, slowly, we're gonna kick the legs up, 00:03:46.860 --> 00:03:49.896 elbows will come in, and we come to Happy Baby. 00:03:49.896 --> 00:03:52.365 Now, if Happy Baby is a little intense for you 00:03:52.365 --> 00:03:54.935 first thing in the practice, maybe it's early morning, 00:03:54.935 --> 00:03:57.070 you'll just do one leg at a time. 00:03:57.070 --> 00:03:59.720 Okay, a couple breaths here. 00:04:02.375 --> 00:04:05.523 Maybe you open the knees out. 00:04:05.523 --> 00:04:08.682 Maybe find soft movement with the foot. 00:04:12.419 --> 00:04:14.562 And then remember the thoughtfulness, 00:04:14.562 --> 00:04:16.255 the mindfulness here, 00:04:16.255 --> 00:04:19.259 considering the body as one moving part. 00:04:19.259 --> 00:04:20.694 And this is particularly important 00:04:20.694 --> 00:04:23.296 when you go to public classes, right? 00:04:23.296 --> 00:04:27.770 So your teacher, the instructor is there to guide you. 00:04:28.969 --> 00:04:31.071 It's not the end-all be-all, you have to really be present 00:04:31.071 --> 00:04:33.540 in your body to get the benefits of this practice, 00:04:33.540 --> 00:04:36.109 the holistic approach. 00:04:36.109 --> 00:04:37.878 Plus, I think it feels better. 00:04:37.878 --> 00:04:40.780 So here we are, you'll find some soft, easy movement. 00:04:40.780 --> 00:04:42.482 Hopefully, if you're working one leg at a time, 00:04:42.482 --> 00:04:46.453 you've switched to the other leg by now. 00:04:46.453 --> 00:04:48.822 And if you're pretty flexible, work on the 00:04:48.822 --> 00:04:51.691 opposition of kicking the feet up to the sky 00:04:51.691 --> 00:04:54.528 and drawing the shoulders down to the earth. 00:04:54.528 --> 00:04:58.665 We'll take one more full, loving breath wherever you are. 00:04:59.533 --> 00:05:01.501 And then use an exhale to release. 00:05:01.501 --> 00:05:03.537 Bring the hands to the backs of the thighs 00:05:03.537 --> 00:05:05.539 and let's rock and roll. 00:05:07.140 --> 00:05:10.777 Rocking all the way up and down the spine. 00:05:10.777 --> 00:05:14.948 And see if you can move with your breath even here. 00:05:17.651 --> 00:05:19.853 And then when you're ready, 00:05:19.853 --> 00:05:24.591 really thoughtfully place yourself in tabletop position, 00:05:24.591 --> 00:05:28.061 find your alignment, stacking the bones, 00:05:28.061 --> 00:05:32.232 really building strong foundation from the ground up. 00:05:33.700 --> 00:05:36.269 Lifting up between the shoulder blades. 00:05:36.269 --> 00:05:39.606 Engage, find places to lift and lengthen, 00:05:39.606 --> 00:05:41.841 places to press and ground. 00:05:42.809 --> 00:05:45.378 And then find a soft and easiness with your breath 00:05:45.378 --> 00:05:47.480 as you breathe in deeply. 00:05:48.748 --> 00:05:52.152 And really empty out through that exhale. 00:05:54.554 --> 00:05:58.525 Slow and mindful inhale, drop the belly, open the chest. 00:05:58.525 --> 00:06:00.760 Start to warm up through the spine. 00:06:00.760 --> 00:06:03.363 Exhale, rounding through, chin to chest, 00:06:03.363 --> 00:06:06.600 press in your foundation, press into your feet. 00:06:06.600 --> 00:06:08.802 Notice if the toes have come in or gone out here, 00:06:08.802 --> 00:06:13.158 keep your alignment, shins parallel. 00:06:13.158 --> 00:06:15.160 Inhale, open your heart. 00:06:16.109 --> 00:06:18.175 Exhale, round through. 00:06:20.146 --> 00:06:23.650 One more time, big inhale, drop the belly. 00:06:25.151 --> 00:06:28.818 And big exhale, navel draws up. 00:06:30.857 --> 00:06:33.326 Wonderful, curl the toes under. 00:06:33.326 --> 00:06:35.149 Make your way to Downward Dog, 00:06:35.149 --> 00:06:38.765 strong in your foundation, so press into your palms, 00:06:38.765 --> 00:06:40.200 lift the tail up. 00:06:41.167 --> 00:06:44.537 Take your dog for a little walk, find what feels good here. 00:06:44.537 --> 00:06:47.073 Upper arm bones rotate out. 00:06:47.073 --> 00:06:49.009 Inner thighs rotate in. 00:06:54.281 --> 00:06:57.183 And then take a big breath in here. 00:06:58.251 --> 00:07:00.153 Then a long breath out. 00:07:02.856 --> 00:07:06.626 And then slowly walk it up all the way. 00:07:06.626 --> 00:07:09.162 Forward Fold at the top of your mat. 00:07:09.162 --> 00:07:10.263 Keep breathing here, 00:07:10.263 --> 00:07:13.166 nice long, smooth, deep breaths. 00:07:13.166 --> 00:07:15.468 Feet hip width apart or flush together, 00:07:15.468 --> 00:07:18.638 yogi's choice, just nice, mindful footing. 00:07:18.638 --> 00:07:22.208 Bend the knees, take a couple breaths here. 00:07:27.247 --> 00:07:30.250 And slowly tuck in the chin into the chest. 00:07:30.250 --> 00:07:31.818 Stacking up through the spine, 00:07:31.818 --> 00:07:34.888 we'll meet in Mountain Pose, roll up. 00:07:40.093 --> 00:07:41.928 Stacking the spine so there's 00:07:41.928 --> 00:07:46.099 a really strong mindfulness in the feet as you roll up. 00:07:47.133 --> 00:07:49.402 Maybe lift the knee caps, draw energy up 00:07:49.402 --> 00:07:53.006 through the midline, then we come into Mountain Pose. 00:07:53.006 --> 00:07:55.634 Hands at the heart. 00:07:55.642 --> 00:07:58.545 You, again, get to decide where 00:07:58.545 --> 00:08:01.614 to place your energy and in what way. 00:08:03.316 --> 00:08:06.052 So really embodying the movement. 00:08:07.420 --> 00:08:09.089 And this will be good as we grow our practice 00:08:09.089 --> 00:08:10.924 in the next few days, but staying present with today, 00:08:10.924 --> 00:08:14.060 loop the shoulders, draw energy up from the midline. 00:08:14.060 --> 00:08:15.995 Maybe you lift from the arches of the feet, 00:08:15.995 --> 00:08:17.767 the inseam of your pants, 00:08:17.767 --> 00:08:20.767 lifting up from the pelvic floor. 00:08:20.767 --> 00:08:21.968 Then take a deep breath in. 00:08:21.968 --> 00:08:24.337 As you exhale, relax the shoulders down, 00:08:24.337 --> 00:08:26.906 tag a little weight in the elbows. 00:08:26.906 --> 00:08:30.110 Here we go, big inhale to reach the finger tips up high. 00:08:30.110 --> 00:08:32.010 Big stretch, really lengthen. 00:08:32.010 --> 00:08:33.746 So make the most out of this stretch here. 00:08:33.746 --> 00:08:36.249 Lift, lift, lift, lift the crown of the head, 00:08:36.249 --> 00:08:38.284 press into your heels, 00:08:38.284 --> 00:08:39.818 and then exhale, down we go, 00:08:39.818 --> 00:08:41.388 nice and slow through the midline. 00:08:41.388 --> 00:08:42.722 So, really slow. 00:08:45.558 --> 00:08:46.693 Wonderful. 00:08:46.693 --> 00:08:48.027 Bring the finger tips to the earth, 00:08:48.027 --> 00:08:49.496 so bend your knees if you need to 00:08:49.496 --> 00:08:52.232 and walk the feet together. 00:08:52.232 --> 00:08:54.467 And we're gonna step the left foot back first this time, 00:08:54.467 --> 00:08:56.636 so stepping the left foot all the way back, 00:08:56.636 --> 00:08:58.938 lowering the left knee down, 00:08:58.938 --> 00:09:01.474 keeping that front knee over front ankle. 00:09:01.474 --> 00:09:02.609 Interlace the finger tips, 00:09:02.609 --> 00:09:04.744 bring them to the top of the right thigh, 00:09:04.744 --> 00:09:07.313 and then press all the way up 'til your head, 00:09:07.313 --> 00:09:10.517 and your heart, and your center, or your pelvis, is stacked. 00:09:10.517 --> 00:09:13.653 Gonna feel a nice big stretch in the left quad here. 00:09:13.653 --> 00:09:16.790 And then we're gonna keep the left toes curled for now 00:09:16.790 --> 00:09:20.994 as we tug the right hip crease back, finding that 00:09:20.994 --> 00:09:23.263 connection, that alignment. 00:09:24.764 --> 00:09:27.066 Cultivating stability by squeezing 00:09:27.066 --> 00:09:29.869 the inner thighs to the midline. 00:09:29.869 --> 00:09:34.007 Alright, so we are here, breathing deep. 00:09:34.007 --> 00:09:35.775 Lifting up from the pelvic floor as if you were 00:09:35.775 --> 00:09:38.244 to lift your left knee cap up and off the ground. 00:09:38.244 --> 00:09:41.114 We're lifting from our center. 00:09:41.114 --> 00:09:43.283 Front knee is over front ankle here. 00:09:43.283 --> 00:09:44.551 Toes are pointing forward. 00:09:44.551 --> 00:09:48.154 Now, mindfully, don't look back, so just feel it out. 00:09:48.154 --> 00:09:50.123 We're gonna come onto the top of the left foot 00:09:50.123 --> 00:09:52.926 and really press firmly and gain more length 00:09:52.926 --> 00:09:54.627 as you lengthen the tailbone down. 00:09:54.627 --> 00:09:56.696 So here's my tailbone going out. 00:09:56.696 --> 00:09:58.331 What's up, world? 00:09:58.331 --> 00:09:59.766 And then here's the tailbone connecting 00:09:59.766 --> 00:10:02.402 as I press into the back foot, lengthening down. 00:10:02.402 --> 00:10:04.604 So I use this as a way 00:10:04.604 --> 00:10:07.841 to find length through the spine. 00:10:07.841 --> 00:10:11.150 So, a bit of opposition there. 00:10:12.245 --> 00:10:14.814 So press that down and lift up. 00:10:14.814 --> 00:10:16.683 Beautiful, engaging the glutes, 00:10:16.683 --> 00:10:19.786 lifting up so we're engaging and finding support 00:10:19.786 --> 00:10:21.154 from within, but we're not creating tension 00:10:21.154 --> 00:10:22.622 or tightening muscle. 00:10:22.622 --> 00:10:26.292 So, again, working in a more holistic way. 00:10:26.292 --> 00:10:27.393 And then when you're ready, inhale, 00:10:27.393 --> 00:10:29.662 reach the arms all the way up. 00:10:29.662 --> 00:10:31.364 Thumbs back, pinkies forward. 00:10:31.364 --> 00:10:33.967 So we're dropping the shoulders down into socket. 00:10:33.967 --> 00:10:35.735 Big breath in. 00:10:35.735 --> 00:10:37.871 Then you might inch your toe up, front toes a little more, 00:10:37.871 --> 00:10:41.674 big breath out, sink a little bit deeper into the pose. 00:10:41.674 --> 00:10:43.759 Beautiful. Keep squeezing and lifting, 00:10:43.759 --> 00:10:46.179 pressing into the top of that back foot. 00:10:46.179 --> 00:10:48.481 Inhale in, maybe look up, 00:10:48.481 --> 00:10:51.651 and then exhale thoughtfully, release. 00:10:52.852 --> 00:10:54.254 Beautiful. 00:10:54.254 --> 00:10:56.422 Plant the palms, curl the back toes under, 00:10:56.422 --> 00:10:57.891 lift the back knee. 00:10:57.891 --> 00:11:00.493 Inhale, right finger tips reach towards the sky, 00:11:00.493 --> 00:11:02.295 squeezing your thighs to the midline, 00:11:02.295 --> 00:11:06.032 big twist here, and then exhale to release down. 00:11:06.032 --> 00:11:07.000 Gorgeous. 00:11:07.000 --> 00:11:09.536 Plant both palms, step the right toes back. 00:11:09.536 --> 00:11:12.472 We're here in plank for five, breathe deep. 00:11:12.472 --> 00:11:13.306 Four. 00:11:13.306 --> 00:11:15.108 Strong and steady. 00:11:15.108 --> 00:11:15.942 Three. 00:11:16.876 --> 00:11:17.710 Two. 00:11:17.710 --> 00:11:19.812 And on the one, we send the hips up high 00:11:19.812 --> 00:11:21.981 and back, Downward Facing Dog. 00:11:21.981 --> 00:11:23.543 Deep breath in. 00:11:24.517 --> 00:11:25.351 Long breath out. 00:11:25.351 --> 00:11:26.853 Turn the two big toes in. 00:11:26.853 --> 00:11:29.923 Inner thighs rotate towards the back edge of your mat. 00:11:29.923 --> 00:11:31.824 Then open up a little bit so that your 00:11:31.824 --> 00:11:34.093 index fingers are pointing towards the front edge of the 00:11:34.093 --> 00:11:37.263 mat for today, open up the shoulders. 00:11:37.263 --> 00:11:38.097 Yes. 00:11:39.098 --> 00:11:41.167 Beautiful, then inhale, look forward. 00:11:41.167 --> 00:11:45.371 And exhale, make your way to the top of your mat. 00:11:45.371 --> 00:11:47.941 Bring the feet together, really together, 00:11:47.941 --> 00:11:49.375 and Forward Fold. 00:11:52.111 --> 00:11:53.947 Bend the knees, tuck the chin into the chest, 00:11:53.947 --> 00:11:55.882 slowly roll it up. 00:11:55.882 --> 00:11:57.050 Mountain Pose. 00:11:57.917 --> 00:11:58.918 Draw energy up. 00:11:58.918 --> 00:12:02.188 Lift, lift, lift up through the center. 00:12:05.191 --> 00:12:07.251 And exhale. 00:12:08.194 --> 00:12:09.495 We ground, great. 00:12:09.495 --> 00:12:10.663 Palms come together. 00:12:10.663 --> 00:12:13.433 One more time, deep breath in here. 00:12:13.433 --> 00:12:14.767 Long breath out. 00:12:15.902 --> 00:12:18.071 Inhale, reach for the sky. 00:12:19.205 --> 00:12:21.307 Maximize the stretch here, press into your heels, 00:12:21.307 --> 00:12:23.643 lift, lift, lift, and then exhale, 00:12:23.643 --> 00:12:24.877 down through the midline. 00:12:24.877 --> 00:12:26.512 If feet are not already together, 00:12:26.512 --> 00:12:28.114 bring them together here. 00:12:28.114 --> 00:12:29.182 Forward Fold. 00:12:30.249 --> 00:12:32.285 Bend the knees, finger tips come to the mat. 00:12:32.285 --> 00:12:34.120 And this time, we'll step the right toes back 00:12:34.120 --> 00:12:35.288 nice and slow. 00:12:36.456 --> 00:12:37.557 Then lower the back knee. 00:12:37.557 --> 00:12:40.259 Keep the back toes curled under. 00:12:40.259 --> 00:12:42.962 Interlace the finger tips, front knee over front ankle, 00:12:42.962 --> 00:12:45.598 and we press up, getting head, heart, 00:12:45.598 --> 00:12:47.834 and center in alignment. 00:12:47.834 --> 00:12:49.602 So, if you're on too much of a tight rope, 00:12:49.602 --> 00:12:51.638 you're gonna kind of close yourself off here 00:12:51.638 --> 00:12:53.239 in the pelvis. 00:12:53.239 --> 00:12:56.843 Open it up, give yourself some space to work. (laughs) 00:12:56.843 --> 00:12:59.379 Tug the left hip crease back. 00:12:59.379 --> 00:13:01.114 And we're here. 00:13:01.114 --> 00:13:03.116 First, finding length through the front body, 00:13:03.116 --> 00:13:05.018 grounding through the back body. 00:13:05.018 --> 00:13:09.455 Relaxing the shoulders and tapping into the breath. 00:13:09.455 --> 00:13:11.524 And when you're ready, without looking back, 00:13:11.524 --> 00:13:12.892 so don't look at your right foot, 00:13:12.892 --> 00:13:14.494 keep your gaze forward. 00:13:14.494 --> 00:13:17.330 Again, like my mentor says, "See feelingly." 00:13:17.330 --> 00:13:21.434 Feel it out, see it as you slowly uncurl the right toes. 00:13:21.434 --> 00:13:23.169 Press into the top of your right foot 00:13:23.169 --> 00:13:26.673 and use that action point to lengthen the tailbone down, 00:13:26.673 --> 00:13:30.076 find that lift up through the belly. 00:13:30.076 --> 00:13:32.345 It's as if you're wanting to lift your right knee 00:13:32.345 --> 00:13:33.913 but you're not going to. 00:13:33.913 --> 00:13:36.516 Big stretch through the right quad. 00:13:36.516 --> 00:13:38.217 We're lifting, we're squeezing 00:13:38.217 --> 00:13:40.753 the inner thighs for stability. 00:13:40.753 --> 00:13:41.587 And then here we go, 00:13:41.587 --> 00:13:45.525 big breath as you reach the finger tips all the way up. 00:13:45.525 --> 00:13:46.993 Stretch and then exhale, 00:13:46.993 --> 00:13:49.862 opening, finding space in the shoulders, 00:13:49.862 --> 00:13:52.265 thumbs back, pinkies forward. 00:13:56.302 --> 00:13:57.770 And then you might walk the front toes out. 00:13:57.770 --> 00:14:00.139 Take one more deep breath in. 00:14:00.139 --> 00:14:02.175 And then exhale, maybe sink a little deeper. 00:14:02.175 --> 00:14:03.876 Front knee over front ankle here. 00:14:03.876 --> 00:14:05.978 Press into your back foot firmly. 00:14:05.978 --> 00:14:08.047 Squeeze the inner thighs together. 00:14:08.047 --> 00:14:09.949 Spread the finger tips. 00:14:09.949 --> 00:14:12.351 Maybe on your last breath, you lift the heart. 00:14:12.351 --> 00:14:14.721 Take your gaze up and back, 00:14:14.721 --> 00:14:17.790 and then exhale, soften, and release. 00:14:18.858 --> 00:14:22.061 Curl the back toes under, lift the back knee. 00:14:22.061 --> 00:14:23.830 Right hand comes to the ground, 00:14:23.830 --> 00:14:26.265 and big inhale as you lift the left finger tips up 00:14:26.265 --> 00:14:28.668 towards the sky, pull that left hip crease back. 00:14:28.668 --> 00:14:32.605 Full body experience here as you inhale and smile, 00:14:32.605 --> 00:14:35.541 and then exhale, all the way back down. 00:14:35.541 --> 00:14:36.375 Awesome work. 00:14:36.375 --> 00:14:38.544 Plant the palms, step the left toes back. 00:14:38.544 --> 00:14:39.479 Plank Pose. 00:14:41.647 --> 00:14:44.050 So, one strong line here. 00:14:44.050 --> 00:14:47.120 Crown of the head reaching towards the front. 00:14:47.120 --> 00:14:49.922 Heels and tail reaching towards the back. 00:14:49.922 --> 00:14:53.493 Hips are not up or lowered, but right in the middle here. 00:14:53.493 --> 00:14:55.762 We're here for five more. 00:14:55.762 --> 00:14:57.797 Three, breathe. 00:14:57.797 --> 00:14:58.631 Two. 00:14:59.599 --> 00:15:01.234 And one, Downward Facing Dog. 00:15:01.234 --> 00:15:02.301 Awesome work. 00:15:02.301 --> 00:15:04.070 Take a big inhale in, 00:15:05.271 --> 00:15:07.106 and a long exhale out. 00:15:10.076 --> 00:15:10.910 Wonderful. 00:15:10.910 --> 00:15:14.213 Walk your feet right to the middle of your mat. 00:15:14.213 --> 00:15:18.117 Finger tips meet your toes, Forward Fold. 00:15:18.117 --> 00:15:19.852 And bring the feet together, arch to arch, 00:15:19.852 --> 00:15:21.721 nice and mindful. 00:15:21.721 --> 00:15:24.624 Bend the knees and slowly roll it up. 00:15:24.624 --> 00:15:25.525 Take your time. 00:15:25.525 --> 00:15:29.662 Feel your feet out, grounding into all four corners. 00:15:33.299 --> 00:15:36.469 And we'll roll up to Mountain. 00:15:36.469 --> 00:15:41.233 So, working on a balancing posture here, thoughtfully, 00:15:42.008 --> 00:15:43.676 and then paying attention to this alignment. 00:15:43.676 --> 00:15:45.378 So, a lot of times we get stuck on alignment 00:15:45.378 --> 00:15:47.480 as like this is the way to do things. 00:15:47.480 --> 00:15:51.951 But, really, it's about aligning with your body, 00:15:51.951 --> 00:15:53.920 aligning with your biomechanics, right? 00:15:53.920 --> 00:15:56.155 Which is a little bit different for everyone. 00:15:56.155 --> 00:15:59.025 So we take the yogasana as a guide, 00:15:59.025 --> 00:16:00.860 and then we work within that. 00:16:00.860 --> 00:16:03.830 So bring your awareness, shift your weight to your left foot 00:16:03.830 --> 00:16:07.333 and slowly pull your right leg up. 00:16:07.333 --> 00:16:09.769 Now, before you clasp it, see if you can just work 00:16:09.769 --> 00:16:11.737 to lift the right leg, and if you're new to the practice, 00:16:11.737 --> 00:16:15.107 we're gonna take our time building strength there. 00:16:15.107 --> 00:16:17.276 If it's tough, no worries. 00:16:19.078 --> 00:16:22.081 So, it took me a long time to be able to, you know, 00:16:22.081 --> 00:16:25.017 to even lift my knee with ease. 00:16:25.017 --> 00:16:26.319 So play here for a couple minutes, 00:16:26.319 --> 00:16:28.020 just noticing where you're at. 00:16:28.020 --> 00:16:32.024 And then, when you're ready, we'll catch it 00:16:32.024 --> 00:16:35.394 and squeeze and lift from the midline. 00:16:35.394 --> 00:16:37.163 So we're lifting up from the pelvic floor, 00:16:37.163 --> 00:16:40.333 we're pressing into the standing foot. 00:16:41.534 --> 00:16:42.368 Fabulous. 00:16:42.368 --> 00:16:44.270 And then just taking a couple moments here to notice, 00:16:44.270 --> 00:16:46.505 are you gripping in the toes? 00:16:46.505 --> 00:16:47.773 Can you release the toes? 00:16:47.773 --> 00:16:50.276 Can you press into all four corners of the feet? 00:16:50.276 --> 00:16:53.846 If you fall, no worries, we just come back. 00:16:58.251 --> 00:17:01.320 And so, yesterday, we talked about hugging the lower ribs in 00:17:01.320 --> 00:17:03.556 and engaging the upper abs. 00:17:04.589 --> 00:17:07.993 So find that thoughtfulness of finding support from within, 00:17:07.993 --> 00:17:10.829 but then see if you can align, lengthen the tailbone down, 00:17:10.829 --> 00:17:13.266 align the spine, lengthen the crown of the head. 00:17:13.266 --> 00:17:15.902 So really make the neck long. 00:17:15.902 --> 00:17:19.105 And so we do all these things to find balance, 00:17:19.105 --> 00:17:22.708 not just because, ah, that's yoga. 00:17:22.708 --> 00:17:26.579 There's the purpose here to kind of unite you 00:17:26.579 --> 00:17:30.069 with your awesome, true self 00:17:30.069 --> 00:17:33.119 that comes out when we feel balanced. 00:17:34.520 --> 00:17:37.857 So we're here for a couple more breaths. 00:17:39.592 --> 00:17:41.928 Also building strength in our standing legs 00:17:41.928 --> 00:17:43.863 is really great for that left foot. 00:17:43.863 --> 00:17:46.532 So if you have issues with your feet, 00:17:46.532 --> 00:17:48.501 we often think we can't do balancing poses, 00:17:48.501 --> 00:17:50.436 but they're actually really great for you, 00:17:50.436 --> 00:17:53.072 really great for flat feet. 00:17:53.072 --> 00:17:56.108 And then we'll release. (laughs) 00:17:56.108 --> 00:17:57.476 And shake it off if you need to, 00:17:57.476 --> 00:17:59.345 and then we'll move to the other side. 00:17:59.345 --> 00:18:01.881 So, spreading awareness now through the whole right foot, 00:18:01.881 --> 00:18:03.282 all four corners. 00:18:04.250 --> 00:18:08.821 Squeezing in, lifting up through that center channel. 00:18:08.821 --> 00:18:11.290 And then, again, see if you can start to lift up 00:18:11.290 --> 00:18:13.259 through that leg. 00:18:13.259 --> 00:18:16.028 And I just want to say, again, if it's tough, 00:18:16.028 --> 00:18:19.265 way to be human, way to be here now, and, 00:18:19.265 --> 00:18:21.818 in a couple weeks, or this time next year, 00:18:21.818 --> 00:18:24.070 or this time next month, you might just lift that leg 00:18:24.070 --> 00:18:26.864 no problem. So just stay present. 00:18:26.864 --> 00:18:30.042 Honor and accept where you are today. 00:18:31.610 --> 00:18:34.880 Eventually, we will catch that left knee and play here, 00:18:34.880 --> 00:18:38.951 squeezing into the midline, finding balance 00:18:38.951 --> 00:18:43.122 between the two opposing forces of pressing and lifting, 00:18:43.956 --> 00:18:45.558 stability and ease. 00:18:47.693 --> 00:18:50.796 Relax your shoulders, keep breathing. 00:18:53.199 --> 00:18:54.634 And like we just did in the lunges, 00:18:54.634 --> 00:18:57.803 lengthen the tailbone down, engage by 00:18:57.803 --> 00:18:59.972 hugging the lower ribs in. 00:19:07.413 --> 00:19:09.415 This is why I say, no yoga robots, right? 00:19:09.415 --> 00:19:11.884 Is we have an opportunity to really be present 00:19:11.884 --> 00:19:16.022 and thoughtful as we align with what our practice is, 00:19:16.022 --> 00:19:17.189 and it's very individual. 00:19:17.189 --> 00:19:21.127 So you use the tools, you definitely do your homework, 00:19:21.127 --> 00:19:24.964 gain the knowledge, and then make it your own. 00:19:26.399 --> 00:19:28.200 Alright, one more breath here, you got this. 00:19:28.200 --> 00:19:30.669 See if you can reach the crown of your head 00:19:30.669 --> 00:19:31.737 a little bit higher. 00:19:31.737 --> 00:19:33.339 Grow longer in the neck. 00:19:33.339 --> 00:19:35.975 Press away from your standing leg. 00:19:35.975 --> 00:19:37.610 Yes, you got it. 00:19:37.610 --> 00:19:38.544 And then release. 00:19:38.544 --> 00:19:40.546 Beautiful, shake it off. 00:19:41.781 --> 00:19:44.083 Now let's do a little hip circles. 00:19:44.083 --> 00:19:44.917 One way. 00:19:48.020 --> 00:19:51.691 Creaky old floor, you're here at this house. 00:19:53.092 --> 00:19:56.295 Oh my god, this is perfect for align day. 00:19:56.295 --> 00:19:58.898 This is like in alignment. 00:19:58.898 --> 00:20:00.499 If you don't know what I'm talking about, 00:20:00.499 --> 00:20:02.468 we'll have to talk about it in the comments down below 00:20:02.468 --> 00:20:05.171 because I don't want to waste time now, but 00:20:05.171 --> 00:20:07.306 things are aligning. 00:20:07.306 --> 00:20:10.776 Okay, I'm gonna regret that. (laughs) 00:20:10.776 --> 00:20:13.279 Okay, bring the feet together. 00:20:13.279 --> 00:20:14.580 Here we go. 00:20:14.580 --> 00:20:16.348 Lifting, sternum up. 00:20:16.348 --> 00:20:17.583 So bring your hands to your heart so you can 00:20:17.583 --> 00:20:18.651 lift the sternum up to your thumbs 00:20:18.651 --> 00:20:19.985 just as a little reminder, I love that, 00:20:19.985 --> 00:20:23.055 and then shift your weight to your left foot again. 00:20:23.055 --> 00:20:25.224 And then we'll catch the right knee. 00:20:25.224 --> 00:20:27.293 So not as holding on for dear life, 00:20:27.293 --> 00:20:29.095 but we're gonna work, actually, mindfully, 00:20:29.095 --> 00:20:32.364 really present with what's going on. 00:20:32.364 --> 00:20:33.332 This is a great practice. 00:20:33.332 --> 00:20:34.767 We're dealing with emotions, too, it's like 00:20:34.767 --> 00:20:38.415 we don't shy away, we take on what is, 00:20:39.305 --> 00:20:41.674 and then we catch it. 00:20:41.674 --> 00:20:43.809 Alright, we can stay working here. 00:20:43.809 --> 00:20:45.778 You can work on straightening the leg. 00:20:45.778 --> 00:20:48.314 Excuse me, straightening the arms 00:20:48.314 --> 00:20:49.648 is what they're called, sorry. 00:20:49.648 --> 00:20:52.551 Or we'll squeeze and lift. 00:20:52.551 --> 00:20:56.789 We're gonna reach to the inside, you can grab your ankle. 00:20:56.789 --> 00:20:57.890 Left finger tips are gonna go 00:20:57.890 --> 00:20:59.759 all the way out to counterbalance, 00:20:59.759 --> 00:21:01.026 and we begin to open up, 00:21:01.026 --> 00:21:03.596 just like we did on our backs earlier in Happy Baby. 00:21:03.596 --> 00:21:06.065 Another option is to take the index finger, 00:21:06.065 --> 00:21:08.400 the middle finger, and the thumb to that big toe, 00:21:08.400 --> 00:21:11.103 wrap it around, loop the shoulders, keep your lift, 00:21:11.103 --> 00:21:13.672 and open up to the side. 00:21:13.672 --> 00:21:16.882 So use your left hand as if it were in Warrior Two 00:21:16.882 --> 00:21:21.580 to pull the pinky back, relax the shoulders down. 00:21:21.580 --> 00:21:23.816 So we're opening up through the right hip. 00:21:23.816 --> 00:21:27.263 We're working to find a balance within, 00:21:27.263 --> 00:21:30.322 lifting in places where we need support, 00:21:30.322 --> 00:21:33.659 that inner lift, and grounding in places 00:21:33.659 --> 00:21:36.274 where we need support, 00:21:36.996 --> 00:21:39.231 finding that opposition. 00:21:39.231 --> 00:21:42.635 So, the reason I say it that way is it's individual. 00:21:42.635 --> 00:21:44.003 So you can lift it from the pelvic floor, 00:21:44.003 --> 00:21:45.137 draw the navel in, 00:21:45.137 --> 00:21:47.640 find long neck, crown. 00:21:47.640 --> 00:21:49.208 But your body knows. 00:21:49.208 --> 00:21:52.044 Align with what your body is telling you here. 00:21:52.044 --> 00:21:53.946 And if you've fallen five times now, great, 00:21:53.946 --> 00:21:56.048 awesome, that's part of the practice. 00:21:56.048 --> 00:21:57.349 If you like, last but not least, 00:21:57.349 --> 00:21:58.517 if you're not already there, you can begin 00:21:58.517 --> 00:22:00.819 to extend the leg, working towards 00:22:00.819 --> 00:22:02.955 straightening the leg in time, 00:22:02.955 --> 00:22:04.790 really pressing the left inner thigh 00:22:04.790 --> 00:22:06.458 in towards the center line 00:22:06.458 --> 00:22:08.627 as you draw the right shoulder down and lift up 00:22:08.627 --> 00:22:09.461 through the midline. 00:22:09.461 --> 00:22:10.963 Take one more breath wherever you are. 00:22:10.963 --> 00:22:12.298 This could just be, 00:22:12.298 --> 00:22:15.501 you know, another day, another dollar. 00:22:15.501 --> 00:22:17.937 I mean, the extended leg could just be something 00:22:17.937 --> 00:22:19.638 far off in the future. 00:22:19.638 --> 00:22:21.707 Wherever you are, take one more breath 00:22:21.707 --> 00:22:25.144 and then let's all release and shake it off. 00:22:25.144 --> 00:22:27.880 Sorry, it's hard to talk and do that, 00:22:27.880 --> 00:22:29.567 and stay mindful. 00:22:30.849 --> 00:22:33.018 So, that may never happen, that may be 00:22:33.018 --> 00:22:34.587 tomorrow, that may be 00:22:34.587 --> 00:22:36.222 next week, it may be seven years from now. 00:22:36.222 --> 00:22:38.090 Just work on the sensations, 00:22:38.090 --> 00:22:42.261 aligning with who you are and where you are today. 00:22:43.495 --> 00:22:44.730 That's the way to be. 00:22:44.730 --> 00:22:46.999 And if we can do this here together, 00:22:46.999 --> 00:22:48.767 then we're more likely to do it off the mat 00:22:48.767 --> 00:22:50.536 and kind of motivate one another to do that, 00:22:50.536 --> 00:22:54.273 because Lord knows I'm not always in alignment. 00:22:54.273 --> 00:22:56.742 Okay, let's bring the sternum to the thumbs, 00:22:56.742 --> 00:22:59.979 and inhale, lift the left knee up high. 00:23:01.680 --> 00:23:03.949 Reconnect with your breath. 00:23:05.317 --> 00:23:07.820 And, again, you can work here, working on balance. 00:23:07.820 --> 00:23:10.289 You can even use a hand on a chair 00:23:10.289 --> 00:23:11.624 if you're getting frustrated, 00:23:11.624 --> 00:23:14.793 or a hand on a wall, or on your buddy. 00:23:17.596 --> 00:23:18.931 Working here. 00:23:18.931 --> 00:23:21.333 So, a great way to play with the opposition is 00:23:21.333 --> 00:23:23.135 straightening the arms so that you can find places 00:23:23.135 --> 00:23:24.603 to lift and lengthen. 00:23:24.603 --> 00:23:26.138 tailbone's gonna want to come out here, 00:23:26.138 --> 00:23:27.773 the same goes for tree poses. 00:23:27.773 --> 00:23:31.176 We're gonna lengthen it down and lift up. 00:23:33.178 --> 00:23:36.315 To continue a little bit of play, 00:23:36.315 --> 00:23:40.753 you might reach to the inner side of your leg 00:23:40.753 --> 00:23:42.888 and grab the ankle, the inseam here. 00:23:42.888 --> 00:23:46.492 Opening up, send the right finger tips out. 00:23:47.426 --> 00:23:49.161 Pull the right pinky. 00:23:50.129 --> 00:23:53.399 So, focus on the sensation over the shape. 00:23:53.399 --> 00:23:57.770 Don't rush to the shape, you miss all the good stuff. 00:23:57.770 --> 00:23:59.412 Playing here. 00:24:00.839 --> 00:24:04.777 Notice if you're gripping onto your right toes. 00:24:04.777 --> 00:24:07.980 And then maybe you take the fingers to the big toe, 00:24:07.980 --> 00:24:09.982 but also honor that each side is different. 00:24:09.982 --> 00:24:11.450 So maybe if you did that on one side, 00:24:11.450 --> 00:24:13.218 you don't do it on this side. 00:24:13.218 --> 00:24:14.887 But you work slowly. 00:24:17.523 --> 00:24:20.592 To get there, and maybe you extend the leg, 00:24:20.592 --> 00:24:21.727 or maybe not. 00:24:21.727 --> 00:24:24.263 Opening the hips, lengthening the tailbone down. 00:24:24.263 --> 00:24:28.167 Lift your heart, lengthen through the crown. 00:24:28.167 --> 00:24:29.835 Breathing deep here. 00:24:31.203 --> 00:24:34.640 Finding that lift through the front body. 00:24:34.640 --> 00:24:35.841 And that grounding through the back body. 00:24:35.841 --> 00:24:37.276 So, if your heart collapses, 00:24:37.276 --> 00:24:41.180 maybe you don't extend the leg today. 00:24:41.180 --> 00:24:44.683 So, working one full body experience here. 00:24:46.318 --> 00:24:48.420 Wherever you are, take one more breath, you got this. 00:24:48.420 --> 00:24:49.288 Big breath in. 00:24:49.288 --> 00:24:52.558 We're also toning the right glute, yes! 00:24:52.558 --> 00:24:56.729 And then exhale, slowly release, and shake it off. 00:25:00.699 --> 00:25:01.967 Fabulous work. 00:25:01.967 --> 00:25:04.403 Inhale, reach for the sky. 00:25:04.403 --> 00:25:07.639 Full body stretch, give it all you got. 00:25:07.639 --> 00:25:09.375 Exhale, Forward Fold. 00:25:11.744 --> 00:25:13.946 Go ahead and turn to the side. 00:25:13.946 --> 00:25:15.714 We're gonna inhale, halfway lift. 00:25:15.714 --> 00:25:18.183 If you're in the center of your mat, it's great. 00:25:18.183 --> 00:25:20.285 And then exhale, release. 00:25:22.121 --> 00:25:24.623 And then bend the knees even more. 00:25:24.623 --> 00:25:26.091 We'll bring the finger tips to the mat. 00:25:26.091 --> 00:25:29.261 We're just gonna slowly take the feet wide. 00:25:29.261 --> 00:25:34.133 Finger tips on the earth, toes spilling off your mat. 00:25:34.133 --> 00:25:37.002 Then keep the knees tracking over the toes. 00:25:37.002 --> 00:25:39.038 Press in all four corners of the feet evenly 00:25:39.038 --> 00:25:42.508 as you slowly drop your bum, drop your center. 00:25:42.508 --> 00:25:45.944 And inhale, open the chest, look forward. 00:25:46.945 --> 00:25:48.614 Stay here, finger tips on the mat, 00:25:48.614 --> 00:25:49.782 or bring the palms together. 00:25:49.782 --> 00:25:52.184 Now the trick today is we're not sinking all the way 00:25:52.184 --> 00:25:55.087 down into the pose, but we're building a little strength 00:25:55.087 --> 00:25:56.989 by pressing into all four corners of the feet 00:25:56.989 --> 00:25:59.391 and hovering here for five. 00:25:59.391 --> 00:26:04.080 Toning the legs, the glutes, your core. 00:26:04.080 --> 00:26:05.497 Four. 00:26:05.497 --> 00:26:07.566 Slow count today. 00:26:07.566 --> 00:26:08.834 Three, open the chest. 00:26:08.834 --> 00:26:11.570 Be thoughtful with the way you bring your palms together. 00:26:11.570 --> 00:26:12.404 Two. 00:26:13.772 --> 00:26:14.673 And one, release. 00:26:14.673 --> 00:26:17.209 Finger tips come back nice and slow. 00:26:17.209 --> 00:26:19.285 Keep a mindfulness in the knees, 00:26:19.285 --> 00:26:21.413 so active in the feet, 00:26:21.413 --> 00:26:25.150 and we'll slowly come all the way down to our backs. 00:26:25.150 --> 00:26:25.984 Awesome work. 00:26:25.984 --> 00:26:29.655 When you get there, windshield wiper the legs. 00:26:29.655 --> 00:26:33.926 Feel your spine, your back, again, supported by the earth. 00:26:33.926 --> 00:26:38.096 We'll just rock the knees to one side and then the other. 00:26:38.096 --> 00:26:41.900 Hands can rest gently on the ribs or the belly. 00:26:41.900 --> 00:26:43.635 Relax your shoulders. 00:26:46.638 --> 00:26:47.739 Life is good. 00:26:50.909 --> 00:26:54.913 And then we'll take just a quiet moment here to, 00:26:56.181 --> 00:26:59.516 again, align with something 00:27:00.853 --> 00:27:03.689 that serves you in the present moment. 00:27:03.689 --> 00:27:07.326 So you might consider why you started this journey, 00:27:07.326 --> 00:27:11.430 or maybe you just take a moment to align with your breath, 00:27:11.430 --> 00:27:12.764 align with love. 00:27:16.034 --> 00:27:18.103 Really relishing in the last few moments 00:27:18.103 --> 00:27:21.874 of this time for yourself, it's so important. 00:27:23.909 --> 00:27:25.911 We'll bring the feet all the way back in 00:27:25.911 --> 00:27:29.815 when you're ready and extend the legs out long. 00:27:31.049 --> 00:27:34.453 Take the arms out at your sides, palms face up or down, 00:27:34.453 --> 00:27:36.455 yogi's choice. 00:27:36.455 --> 00:27:39.892 Then take the deepest breath in. 00:27:39.892 --> 00:27:42.227 Align with something that feels good here. 00:27:42.227 --> 00:27:44.062 Take a deep breath in, 00:27:46.031 --> 00:27:48.934 and then exhale, let everything go. 00:27:50.769 --> 00:27:52.104 Close your eyes. 00:27:53.071 --> 00:27:55.274 Take a moment to rest. 00:27:55.274 --> 00:27:56.917 Shavasana. 00:28:03.048 --> 00:28:06.618 If time allows, you can pause the video 00:28:06.618 --> 00:28:09.688 and return here for a couple minutes. 00:28:14.059 --> 00:28:18.597 Thank you so much for sharing your practice with me 00:28:18.597 --> 00:28:22.000 and with the rest of this amazing community. 00:28:22.000 --> 00:28:24.236 I'll see you tomorrow, it's a great one. 00:28:24.236 --> 00:28:25.938 Nice work today. 00:28:25.938 --> 00:28:26.772 Namaste. 00:28:31.143 --> 00:28:33.812 Aligning with what matters most. 00:28:35.380 --> 00:28:36.582 So good. 00:28:36.582 --> 00:28:39.418 (light music)