WEBVTT 00:00:00.434 --> 00:00:01.935 - Howdy do, everyone and welcome 00:00:01.935 --> 00:00:04.204 to your 31 day Yoga Revolution. 00:00:04.204 --> 00:00:08.792 It's day 18 and today we practice balance. 00:00:08.792 --> 00:00:09.910 Let's get started. 00:00:09.910 --> 00:00:13.413 (lively orchestral music) 00:00:19.086 --> 00:00:21.922 Alright, let's start standing today. 00:00:21.922 --> 00:00:23.657 Great work so far, everyone. 00:00:23.657 --> 00:00:27.094 Today is day 18, so we're going to, 00:00:27.094 --> 00:00:29.029 I feel like it's time for, first of all, 00:00:29.029 --> 00:00:33.100 a little creaky old floor, and for a little balancing flow, 00:00:33.100 --> 00:00:36.470 so today's gonna be tight, swift, and feel good. 00:00:36.470 --> 00:00:37.971 Stay focused on your breath. 00:00:37.971 --> 00:00:40.140 We're gonna start with a little warmup of the ankles, 00:00:40.140 --> 00:00:41.575 so shift your weight to one foot, 00:00:41.575 --> 00:00:43.510 doesn't matter which one, bring the hands together, 00:00:43.510 --> 00:00:45.212 you can bring them in prayer. 00:00:45.212 --> 00:00:48.549 Start to breathe and just rotate one ankle one way 00:00:48.549 --> 00:00:50.050 and then the other. 00:00:50.050 --> 00:00:51.852 And right away, start to create 00:00:51.852 --> 00:00:53.353 a little full body experience. 00:00:53.353 --> 00:00:56.123 Notice how you're working on your balance 00:00:56.123 --> 00:00:59.726 and finding support from within right away. 00:01:00.794 --> 00:01:03.430 And then we'll switch, other ankle, 00:01:03.430 --> 00:01:05.632 one way and then the other. 00:01:05.632 --> 00:01:09.202 Think about drawing circles with your toes. 00:01:10.771 --> 00:01:13.807 Fabulous, then shift, we're gonna shake that foot out, 00:01:13.807 --> 00:01:14.841 shake, shake, shake. 00:01:14.841 --> 00:01:17.077 Really shake the whole leg. 00:01:18.845 --> 00:01:21.048 Let go of the day thus far. 00:01:21.048 --> 00:01:22.950 Look at me, I'm gettin' really into it. 00:01:22.950 --> 00:01:26.653 Shake it off and then other leg, shake it off, 00:01:26.653 --> 00:01:28.088 nice and easy. 00:01:28.088 --> 00:01:30.257 Just connecting to the muscles 00:01:30.257 --> 00:01:33.860 of the abdominal wall here as we balance. 00:01:33.860 --> 00:01:36.296 Woo, alright, and then bring the feet together, 00:01:36.296 --> 00:01:39.733 really together, and then we'll just take 00:01:40.934 --> 00:01:45.038 the hands for a little ride, wrist circles one way. 00:01:45.038 --> 00:01:46.606 And then the other. 00:01:49.743 --> 00:01:52.145 Wonderful, then shake it off. 00:01:53.380 --> 00:01:55.849 Great, then come to stand at the head of your mat, 00:01:55.849 --> 00:01:59.319 feet together, and right away we'll move with the breath. 00:01:59.319 --> 00:02:01.621 Inhale, reach for the sky. 00:02:01.621 --> 00:02:04.725 Feel a big stretch here, so we're not just inhaling 00:02:04.725 --> 00:02:06.093 and reaching the hands for the sky, 00:02:06.093 --> 00:02:08.996 but we're embodying, right, this full body stretch, 00:02:08.996 --> 00:02:10.297 so stretch, stretch, stretch. 00:02:10.297 --> 00:02:12.566 Make the most of this stretch. 00:02:12.566 --> 00:02:13.700 Really tall. 00:02:13.700 --> 00:02:17.304 And then exhale, cascade it all the way down. 00:02:17.304 --> 00:02:18.972 Bend the knees generously. 00:02:18.972 --> 00:02:21.575 Bring the belly towards the tops of the thighs 00:02:21.575 --> 00:02:24.911 and then take a couple seconds here to stretch out, 00:02:24.911 --> 00:02:28.115 stretch out through the hips, the legs. 00:02:28.115 --> 00:02:32.539 Let the blood flow to your brain here. 00:02:32.539 --> 00:02:35.055 Soften through the shoulders. 00:02:36.490 --> 00:02:39.893 Start to breathe a little deeper, fuller. 00:02:46.033 --> 00:02:49.269 And then when you're ready, inhale, lift up, halfway. 00:02:49.269 --> 00:02:52.906 Loop the shoulders, pull the elbows back, find length. 00:02:52.906 --> 00:02:54.775 Exhale, soften and bow. 00:02:54.775 --> 00:02:56.743 Bend the knees, fingertips come to the mat. 00:02:56.743 --> 00:02:58.779 We'll slide the left toes back. 00:02:58.779 --> 00:03:02.049 Lower the left knee gently down to your yoga mat. 00:03:02.049 --> 00:03:04.017 Inhale, loop the shoulders. 00:03:04.017 --> 00:03:05.185 Look forward. 00:03:05.185 --> 00:03:08.522 Press into the top of the back foot. 00:03:08.522 --> 00:03:09.956 Take one more breath here. 00:03:09.956 --> 00:03:10.824 Inhale in. 00:03:10.824 --> 00:03:14.995 Exhale, pull the right hip crease back, half splits. 00:03:14.995 --> 00:03:18.932 And as you work here, keep your right knee bent. 00:03:18.932 --> 00:03:24.121 So really stretching, not just in these muscles 00:03:24.121 --> 00:03:28.208 that get overworked, but in the big part of the muscle. 00:03:28.208 --> 00:03:29.676 Bend your knee. 00:03:29.676 --> 00:03:32.212 Then rolling through, lift your back knee up. 00:03:32.212 --> 00:03:33.947 Inhale, look forward. 00:03:33.947 --> 00:03:35.715 Exhale, plant the palms. 00:03:35.715 --> 00:03:37.684 Step the right toes back, our first Plank 00:03:37.684 --> 00:03:40.787 of today's practice, nice and strong. 00:03:40.787 --> 00:03:42.089 Clear the thinking mind. 00:03:42.089 --> 00:03:43.156 Stick with your breath. 00:03:43.156 --> 00:03:44.424 Inhale in. 00:03:44.424 --> 00:03:46.593 Exhale, feel free to lower the knees here 00:03:46.593 --> 00:03:50.697 and we'll come all the way down to the belly. 00:03:50.697 --> 00:03:52.466 Inhale, baby Cobra. 00:03:52.466 --> 00:03:55.802 Lift up through your heart, tuck the chin. 00:03:55.802 --> 00:03:57.771 Exhale to release. 00:03:57.771 --> 00:03:59.206 Great, curl the toes under. 00:03:59.206 --> 00:04:01.942 Power up, lift the knees, tone the quads. 00:04:01.942 --> 00:04:05.378 When you're ready, inhale, press up, top of a pushup. 00:04:05.378 --> 00:04:08.448 Exhale, Downward Facing Dog. 00:04:08.448 --> 00:04:10.183 Take your dog for a little walk. 00:04:10.183 --> 00:04:12.219 Continue to warm up through the body. 00:04:12.219 --> 00:04:14.278 So we're playing, balancing out yesterday's 00:04:14.278 --> 00:04:16.723 beautiful practice of stillness. 00:04:18.658 --> 00:04:22.229 We're finding a little more movement today. 00:04:24.364 --> 00:04:27.400 And then when you're ready, step your left toes 00:04:27.400 --> 00:04:29.336 all the way up. 00:04:29.336 --> 00:04:31.004 Lower the back knee. 00:04:32.339 --> 00:04:33.607 Thought I saw a little big. 00:04:33.607 --> 00:04:35.876 And then loop the shoulders, open the chest. 00:04:35.876 --> 00:04:38.979 Press into the top of your back foot. 00:04:40.180 --> 00:04:41.848 Breathing deep here. 00:04:43.717 --> 00:04:46.286 Inhale in, open the chest. 00:04:46.286 --> 00:04:50.157 And then exhale, send the left hip crease back. 00:04:50.157 --> 00:04:52.359 Again, bend that left knee. 00:04:52.359 --> 00:04:53.593 Breathe here. 00:04:53.593 --> 00:04:55.595 To intensify the stretch, you can reach the fingertips 00:04:55.595 --> 00:04:58.498 towards the front edge of your mat. 00:05:01.001 --> 00:05:04.771 Start to really stoke the fire, breathe deep. 00:05:07.174 --> 00:05:09.509 And then we'll roll on through the left foot. 00:05:09.509 --> 00:05:13.980 Big inhale to open your chest, look forward. 00:05:13.980 --> 00:05:15.415 And then lift the back knee. 00:05:15.415 --> 00:05:18.952 Plant the palms, and we step the left toes back. 00:05:18.952 --> 00:05:20.353 Plank pose. 00:05:20.353 --> 00:05:22.322 And you can lower the knees here if you like. 00:05:22.322 --> 00:05:23.356 Big inhale. 00:05:23.356 --> 00:05:27.394 Exhale, lower all the way down to the belly. 00:05:27.394 --> 00:05:29.729 Bring the legs together, arch to arch. 00:05:29.729 --> 00:05:31.097 Squeeze the legs together. 00:05:31.097 --> 00:05:32.799 Press into the tops of the feet. 00:05:32.799 --> 00:05:34.701 And this time, swim the fingertips around 00:05:34.701 --> 00:05:37.137 to interlace behind your tail. 00:05:37.137 --> 00:05:39.506 Then again, keep trying your best to press the tops 00:05:39.506 --> 00:05:41.141 of the feet down into the earth. 00:05:41.141 --> 00:05:43.643 Press the pubic bone down into the earth, 00:05:43.643 --> 00:05:45.312 and then draw the knuckles towards your heels 00:05:45.312 --> 00:05:48.381 as you slowly lift the chest up. 00:05:48.381 --> 00:05:51.318 Keep the chin tucking into the chest here 00:05:51.318 --> 00:05:54.621 and try to lift your heart space up a little more. 00:05:54.621 --> 00:05:56.957 Now breathe into your belly. 00:05:59.593 --> 00:06:02.862 And release, gorgeous, hands come underneath the shoulders. 00:06:02.862 --> 00:06:05.699 Curl the toes under, lift the knees, tone the quads. 00:06:05.699 --> 00:06:07.167 Claw into the earth. 00:06:07.167 --> 00:06:10.003 As you inhale, press up, strong Plank. 00:06:10.003 --> 00:06:11.671 Exhale to your Downward Dog. 00:06:11.671 --> 00:06:14.274 Alright, we're starting to warm up here. 00:06:14.274 --> 00:06:17.010 Again, give your thinking mind a break. 00:06:17.010 --> 00:06:18.945 Check in with your breath. 00:06:18.945 --> 00:06:21.248 Check in with your body. 00:06:21.248 --> 00:06:24.604 And when you're ready, inhale, lift the right leg up high. 00:06:24.604 --> 00:06:26.486 Today bend the right knee. 00:06:26.486 --> 00:06:29.089 And then turn your right toes over towards the left. 00:06:29.089 --> 00:06:30.490 Try to keep the hips level, so if you want 00:06:30.490 --> 00:06:33.293 to take a moment to stretch here, really stretch, you can, 00:06:33.293 --> 00:06:36.029 but then try to keep the hips level 00:06:36.029 --> 00:06:38.031 and try to press into both palms evenly. 00:06:38.031 --> 00:06:42.035 Again, welcoming stability to the joints here. 00:06:42.035 --> 00:06:43.069 Inhale in. 00:06:43.069 --> 00:06:45.138 Exhale, right knee to right tricep. 00:06:45.138 --> 00:06:46.273 Gaze straight down. 00:06:46.273 --> 00:06:48.275 So upper body's in Plank. 00:06:48.275 --> 00:06:50.443 Inhale, Three-legged Dog. 00:06:50.443 --> 00:06:53.046 Exhale, step it all the way up and into your lunge. 00:06:53.046 --> 00:06:54.648 Lower the back knee. 00:06:54.648 --> 00:06:58.151 Inhale, fingertips reach forward, up, and back. 00:06:58.151 --> 00:06:59.586 Big stretch here. 00:06:59.586 --> 00:07:03.523 Exhale, bend the elbows, thumbs back, pinkies forward. 00:07:03.523 --> 00:07:05.458 Then inhale to rise up. 00:07:06.393 --> 00:07:09.696 And exhale, all the way back down. 00:07:09.696 --> 00:07:11.164 Curl the back toes under. 00:07:11.164 --> 00:07:13.333 Open the chest, inhale. 00:07:13.333 --> 00:07:15.135 Exhale, step it back. 00:07:15.135 --> 00:07:16.803 You can move through a vinyasa here 00:07:16.803 --> 00:07:20.466 or take it straight to Downward Facing Dog. 00:07:20.466 --> 00:07:22.668 That's where we'll meet. 00:07:22.668 --> 00:07:24.377 Big breaths. 00:07:27.280 --> 00:07:28.882 When you're ready, drop the right heel down 00:07:28.882 --> 00:07:31.685 and inhale, lift the left leg up high, Three-legged Dog. 00:07:31.685 --> 00:07:33.086 Press into both palms evenly. 00:07:33.086 --> 00:07:34.788 Then bend the left knee. 00:07:34.788 --> 00:07:37.590 And open, left toes over towards the right. 00:07:37.590 --> 00:07:39.326 So you can stack the hips here if it feels good 00:07:39.326 --> 00:07:41.594 for a second, but then make sure you're not dumping 00:07:41.594 --> 00:07:42.929 all your weight into your right shoulder. 00:07:42.929 --> 00:07:44.331 So square it off. 00:07:49.102 --> 00:07:51.314 Find the integrity. 00:07:53.940 --> 00:07:55.842 Then pressing into your fingertips, 00:07:55.842 --> 00:07:57.410 think about drawing a line up and over, 00:07:57.410 --> 00:07:59.079 so instead of cutting through, 00:07:59.079 --> 00:08:00.580 go all the way up, draw a big rainbow 00:08:00.580 --> 00:08:03.249 with the left knee all the way up and over 00:08:03.249 --> 00:08:04.417 to the left tricep. 00:08:04.417 --> 00:08:05.418 Gaze straight down. 00:08:05.418 --> 00:08:07.287 Press away from your yoga mat. 00:08:07.287 --> 00:08:09.322 Then inhale, Three-legged Dog. 00:08:09.322 --> 00:08:12.792 Nice work, exhale, step it all the way up into your lunge. 00:08:12.792 --> 00:08:16.830 Lower the back knee and inhale, sweep the arms forward, up, 00:08:16.830 --> 00:08:18.998 and back, big breath here. 00:08:21.134 --> 00:08:22.635 Exhale, bend the elbows. 00:08:22.635 --> 00:08:23.803 Thumbs back, pinkies forward. 00:08:23.803 --> 00:08:26.573 Really lift up through your chest. 00:08:26.573 --> 00:08:29.075 Then inhale, head over heart, heart over pelvis. 00:08:29.075 --> 00:08:30.777 Hug the lower ribs in. 00:08:30.777 --> 00:08:32.779 And exhale, all the way back down. 00:08:32.779 --> 00:08:33.712 Awesome work. 00:08:33.712 --> 00:08:34.948 Curl the back toes under. 00:08:34.948 --> 00:08:36.716 Inhale, look forward. 00:08:36.716 --> 00:08:38.385 Exhale, plant the palms. 00:08:38.385 --> 00:08:40.285 You move through a vinyasa here 00:08:40.285 --> 00:08:41.921 or go straight to Downward Dog. 00:08:41.921 --> 00:08:43.056 Yogi's choice. 00:08:43.056 --> 00:08:44.457 Moving with your breath. 00:08:44.457 --> 00:08:46.960 Big inhale to open your heart. 00:08:46.960 --> 00:08:49.229 Big exhale to send it back. 00:08:51.431 --> 00:08:52.709 Nice work. 00:08:55.235 --> 00:08:59.472 Now, here we go, press into both palms evenly in Down Dog. 00:08:59.472 --> 00:09:01.207 Then hug everything to the midline. 00:09:01.207 --> 00:09:04.010 Use your imagination to really hug into that center 00:09:04.010 --> 00:09:06.346 plumb line, and slowly see if you can reach 00:09:06.346 --> 00:09:08.014 your right fingertips all the way up 00:09:08.014 --> 00:09:09.983 to touch your heart space. 00:09:09.983 --> 00:09:12.085 Then release it down. 00:09:12.085 --> 00:09:14.754 Left fingertips, see if you can do it without moving 00:09:14.754 --> 00:09:17.257 the hips, touch your heart. 00:09:17.257 --> 00:09:18.691 And release. 00:09:18.691 --> 00:09:20.179 And right. 00:09:21.594 --> 00:09:23.062 And release. 00:09:23.062 --> 00:09:24.339 And left. 00:09:25.131 --> 00:09:26.199 Woo, it's tricky. 00:09:26.199 --> 00:09:27.500 And one more time on each side. 00:09:27.500 --> 00:09:31.504 Try to keep your hips where they are in space. 00:09:31.504 --> 00:09:33.840 And one more time. 00:09:33.840 --> 00:09:35.809 Fabulous, lower the knees. 00:09:35.809 --> 00:09:38.778 Take a break, Child's Pose, or you can move 00:09:38.778 --> 00:09:40.280 through a vinyasa. 00:09:47.353 --> 00:09:51.324 So you move through a vinyasa or you're in Child's Pose. 00:09:51.324 --> 00:09:54.260 Wherever you are, you're breathing. 00:09:58.298 --> 00:10:01.601 And then we'll meet in a little Hero variation. 00:10:01.601 --> 00:10:05.238 So, lower your knees, come here or roll up 00:10:05.238 --> 00:10:06.773 from Child's Pose, come here. 00:10:06.773 --> 00:10:09.576 This is where we'll meet. 00:10:09.576 --> 00:10:13.012 Send your left hand, palm face up on top of your, 00:10:13.012 --> 00:10:14.814 excuse me, your right hand on top of your left, 00:10:14.814 --> 00:10:18.151 and then lift up through the armpit chest. 00:10:18.151 --> 00:10:19.786 Breathe deeply. 00:10:19.786 --> 00:10:21.354 Nice, even breaths. 00:10:24.691 --> 00:10:28.261 Then slowly walk the knees as wide as your yoga mat, 00:10:28.261 --> 00:10:29.262 a little love for the wrists, 00:10:29.262 --> 00:10:30.864 we're gonna swim the fingertips around, 00:10:30.864 --> 00:10:33.132 so right fingertips are gonna go towards the right. 00:10:33.132 --> 00:10:34.701 We open that pickle jar we've been doing, 00:10:34.701 --> 00:10:35.768 and then to the left. 00:10:35.768 --> 00:10:38.505 And then we're gonna come down to the earth with the hands, 00:10:38.505 --> 00:10:40.807 and if this is too much, you can lift the bum 00:10:40.807 --> 00:10:45.559 to ease up on the stretch but in time 00:10:45.559 --> 00:10:48.014 you might be able to send the hips all the way back. 00:10:48.014 --> 00:10:50.416 Now open the chest, play with that rotation 00:10:50.416 --> 00:10:52.719 of the shoulders, so we're not here, but we're dropping 00:10:52.719 --> 00:10:54.387 it down, plug it in. 00:10:55.822 --> 00:10:58.191 And then let's balance out whatever might need 00:10:58.191 --> 00:11:01.200 a little tending to. 00:11:01.200 --> 00:11:03.963 Sometimes we don't even have to ID it. 00:11:03.963 --> 00:11:08.334 We just come into the moment, clear the channels 00:11:08.334 --> 00:11:11.704 with awareness and with breath. 00:11:11.704 --> 00:11:12.872 So big inhale. 00:11:13.806 --> 00:11:16.142 Exhale, lion's breath, tongue out. 00:11:16.142 --> 00:11:18.578 (exhaling breath) 00:11:18.578 --> 00:11:20.480 And so you inhale, find that buoyancy, 00:11:20.480 --> 00:11:22.882 and the exhale, you draw it in as we've been doing, 00:11:22.882 --> 00:11:25.919 hugging all the muscles of the abdominal wall in, in, in. 00:11:25.919 --> 00:11:28.021 Stick your tongue out and look up at the sky 00:11:28.021 --> 00:11:30.156 or your third eye. 00:11:30.156 --> 00:11:33.560 Your inner teacher, your point of intuition. 00:11:33.560 --> 00:11:35.929 Let's do it, keep pressing away from your fingerprints. 00:11:35.929 --> 00:11:36.763 Inhale in. 00:11:38.565 --> 00:11:41.568 Exhale, lion's breath, don't be shy. 00:11:43.803 --> 00:11:45.305 Great, one more on the exhale. 00:11:45.305 --> 00:11:46.773 Really plug those shoulders in. 00:11:46.773 --> 00:11:47.674 Big inhale. 00:11:49.943 --> 00:11:52.045 Have some fun and exhale. 00:11:54.547 --> 00:11:55.682 (laughs) 00:11:55.682 --> 00:11:57.150 And then release. 00:11:57.150 --> 00:11:58.284 Fabulous. 00:11:58.284 --> 00:12:00.620 Walk the hands out. 00:12:00.620 --> 00:12:02.822 Walk the knees in. 00:12:02.822 --> 00:12:04.457 Downward Facing Dog. 00:12:06.726 --> 00:12:08.411 Wonderful. 00:12:08.411 --> 00:12:11.364 Big inhale to lift the right leg up high. 00:12:11.364 --> 00:12:13.132 Exhale, knee to nose. 00:12:14.601 --> 00:12:17.303 Cross the right ankle over the top of the left thigh here. 00:12:17.303 --> 00:12:19.839 Send your hips back, Downward Dog. 00:12:19.839 --> 00:12:20.974 Peek at me if you need to. 00:12:20.974 --> 00:12:22.108 Breathing deep. 00:12:22.108 --> 00:12:24.110 Tug the shoulders in, you got this. 00:12:24.110 --> 00:12:25.872 Inhale in. 00:12:25.872 --> 00:12:29.048 Exhale to release, knee to nose. 00:12:29.048 --> 00:12:31.517 Inhale, right leg up high. 00:12:31.517 --> 00:12:35.154 Exhale, all the way up and into your lunge. 00:12:35.154 --> 00:12:36.589 Lower the back knee. 00:12:36.589 --> 00:12:39.993 Inhale, sweep the arms up and overhead, you got this. 00:12:39.993 --> 00:12:42.328 And then exhale, thumbs back, pinkies forward. 00:12:42.328 --> 00:12:44.998 Open the chest, bend the elbows. 00:12:46.065 --> 00:12:48.434 Inhale, lift your heart. 00:12:48.434 --> 00:12:50.169 Exhale, rain it down. 00:12:51.137 --> 00:12:53.172 Plant the palms, lift the back knee. 00:12:53.172 --> 00:12:55.008 You can move through a flow here 00:12:55.008 --> 00:12:57.277 or straight to Downward Facing Dog. 00:12:57.277 --> 00:12:58.745 Move with your breath, just depends on 00:12:58.745 --> 00:13:00.713 your energy level today. 00:13:03.416 --> 00:13:06.686 From Downward Dog, take an inhale. 00:13:06.686 --> 00:13:07.990 And exhale. 00:13:08.888 --> 00:13:12.525 And then on your next inhale, lift the left leg up high. 00:13:12.525 --> 00:13:14.293 Exhale, knee to nose. 00:13:15.995 --> 00:13:18.064 Cross the left ankle over the top of the right thigh 00:13:18.064 --> 00:13:22.001 and send the hips back again, Down Dog. 00:13:22.001 --> 00:13:24.771 You got this, big breath in. 00:13:24.771 --> 00:13:26.939 Then exhale, knee to nose. 00:13:28.041 --> 00:13:30.843 Inhale, Three-legged Dog. 00:13:30.843 --> 00:13:33.413 And exhale, step it all the way up into your lunge. 00:13:33.413 --> 00:13:35.148 Lower the back knee down. 00:13:35.148 --> 00:13:37.283 Big breath as you sweep the fingertips 00:13:37.283 --> 00:13:39.185 forward, up, and back. 00:13:39.185 --> 00:13:40.920 And then exhale, open your heart. 00:13:40.920 --> 00:13:42.288 Lift up from the pelvic floor. 00:13:42.288 --> 00:13:43.523 Find the opposition. 00:13:43.523 --> 00:13:45.858 Balance out those two opposing forces 00:13:45.858 --> 00:13:47.727 as you lift your chest. 00:13:47.727 --> 00:13:50.530 And then inhale, tuck the chin, reach up. 00:13:50.530 --> 00:13:52.331 Exhale, rain it down. 00:13:52.331 --> 00:13:54.934 Plant the palms, curl the back toes under. 00:13:54.934 --> 00:13:56.936 Straight to Down Dog or you move through 00:13:56.936 --> 00:13:58.958 a little vinyasa here. 00:14:06.345 --> 00:14:08.414 In Down Dog, we're gonna walk the hands 00:14:08.414 --> 00:14:11.117 all the way towards the toes. 00:14:12.452 --> 00:14:13.920 So you'll walk your hands all the way to the toes. 00:14:13.920 --> 00:14:17.724 I'm gonna come to the center of my mat just for you, 00:14:17.724 --> 00:14:18.958 but you can end up wherever. 00:14:18.958 --> 00:14:21.094 And then you're gonna walk the fingers, the hands 00:14:21.094 --> 00:14:25.031 under your toes, so that the toes meet 00:14:25.031 --> 00:14:27.233 right where the wrist creases are. 00:14:27.233 --> 00:14:29.368 And you can stand a little wide for more stability. 00:14:29.368 --> 00:14:32.238 And then wiggle your toes and rock front to back. 00:14:32.238 --> 00:14:34.407 Shake the head loose here. 00:14:35.508 --> 00:14:37.777 We'll be here for a couple breaths. 00:14:37.777 --> 00:14:39.979 Nice, therapeutic posture. 00:14:39.979 --> 00:14:41.347 Bring the breath. 00:14:41.347 --> 00:14:44.650 (exhaling and inhaling) 00:14:55.294 --> 00:14:59.866 And then slowly releasing one hand and then the other. 00:14:59.866 --> 00:15:03.636 Bend the knees, inhale, halfway lift. 00:15:03.636 --> 00:15:05.571 Exhale, soften and bow. 00:15:05.571 --> 00:15:09.742 Keep those soft knees as you roll it all the way up. 00:15:13.079 --> 00:15:16.115 Loop the shoulders, lift the chest. 00:15:16.115 --> 00:15:18.618 Take a deep breath in. 00:15:18.618 --> 00:15:20.453 And a long breath out. 00:15:23.723 --> 00:15:26.559 Great, draw your hands together at your heart. 00:15:26.559 --> 00:15:28.861 And slowly, bring the feet together, 00:15:28.861 --> 00:15:32.398 and nice and slow, lift the right knee up again. 00:15:32.398 --> 00:15:33.699 Careful not to catch it right away, 00:15:33.699 --> 00:15:36.035 so we're working these muscles nice and slow, 00:15:36.035 --> 00:15:39.639 maybe even you lift it up and down a couple times. 00:15:39.639 --> 00:15:42.275 And then when you're ready, we have a couple options here. 00:15:42.275 --> 00:15:45.478 So we can practice in Tree again, maybe keeping the toe 00:15:45.478 --> 00:15:48.514 on the earth, below the knee, or grabbing and bringing 00:15:48.514 --> 00:15:50.082 it above the knee. 00:15:50.082 --> 00:15:53.853 Or, another variation for today is we might 00:15:53.853 --> 00:15:57.056 lift the knee, cross the right ankle over the left. 00:15:57.056 --> 00:15:59.425 You can even use your hands to lift it up a little bit. 00:15:59.425 --> 00:16:02.862 Keep active toes if you're gonna practice this variation. 00:16:02.862 --> 00:16:05.331 And then we lift the heart. 00:16:05.331 --> 00:16:08.134 Squeeze everything into the midline. 00:16:08.134 --> 00:16:09.902 So really we're balancing the energy. 00:16:09.902 --> 00:16:12.104 We're using the balancing posture to play with 00:16:12.104 --> 00:16:15.474 all this sun and moon energy, right, 00:16:15.474 --> 00:16:17.176 the masculine, the feminine. 00:16:17.176 --> 00:16:20.446 I always talk about it as places where we can lift 00:16:20.446 --> 00:16:23.115 and places where we can ground. 00:16:23.115 --> 00:16:27.220 So you can stay here or maybe you're working in Tree. 00:16:27.220 --> 00:16:29.088 If you'd like to go a little deeper today, 00:16:29.088 --> 00:16:32.091 loop the shoulders, keep your heart lifted, active toes, 00:16:32.091 --> 00:16:36.395 maybe you take it over into the forward fold. 00:16:36.395 --> 00:16:39.532 Whatever variation, you're breathing deeply. 00:16:39.532 --> 00:16:41.500 If you're in the Forward Fold, you'll want to practice 00:16:41.500 --> 00:16:46.372 a toe stand, you might lift the left heel, come down, 00:16:46.372 --> 00:16:49.041 keep that piece of paper between your bum and your heel, 00:16:49.041 --> 00:16:50.943 so find that lift, and then you'll work 00:16:50.943 --> 00:16:53.679 to bring the hands together here. 00:16:54.647 --> 00:16:56.482 Okay, there's also an arm balance here. 00:16:56.482 --> 00:16:59.318 You can plant the palms, work to bring your leg 00:16:59.318 --> 00:17:00.753 up to a little shelf here. 00:17:00.753 --> 00:17:02.889 So we are working in all different levels, 00:17:02.889 --> 00:17:06.459 all different energy levels, that is. 00:17:06.459 --> 00:17:10.128 Exploring who we are and where we are today. 00:17:12.397 --> 00:17:13.799 Big hip opener here. 00:17:13.799 --> 00:17:15.067 Please breathe deep. 00:17:15.067 --> 00:17:18.570 Careful not to grip in the toes. 00:17:18.570 --> 00:17:21.840 And then slowly make your way back to Mountain Pose. 00:17:21.840 --> 00:17:25.778 Nice and slow, being mindful the whole way through. 00:17:25.778 --> 00:17:28.881 Then everyone, kick your right leg out, 00:17:28.881 --> 00:17:31.918 as if you're kicking your foot into a wall, hi-yah. 00:17:31.918 --> 00:17:33.753 And then release, woo. 00:17:35.087 --> 00:17:36.155 Shake it off. 00:17:38.925 --> 00:17:40.155 Other side. 00:17:41.027 --> 00:17:43.529 So we're working in Tree Pose. 00:17:43.529 --> 00:17:46.666 Lift the left knee up couple times, engage. 00:17:46.666 --> 00:17:49.168 Create a full body experience. 00:17:50.269 --> 00:17:51.804 So again, what I mean by that is we're not just 00:17:51.804 --> 00:17:54.840 grabbing and hoisting and then holding, 00:17:54.840 --> 00:17:57.209 and praying for dear life. 00:17:57.209 --> 00:18:01.863 We're really coming to the role 00:18:01.863 --> 00:18:06.085 of the observer, 00:18:06.085 --> 00:18:07.987 observing how we get in and out of things, 00:18:07.987 --> 00:18:11.557 what needs listening, what needs connecting, 00:18:11.557 --> 00:18:13.759 what needs balancing? 00:18:13.759 --> 00:18:16.429 We're working in Tree Pose or you can cross the left ankle 00:18:16.429 --> 00:18:17.496 over the right thigh. 00:18:17.496 --> 00:18:19.398 Feel free to use your hands. 00:18:19.398 --> 00:18:20.399 Active feet. 00:18:22.635 --> 00:18:23.803 Strong breath. 00:18:25.171 --> 00:18:29.709 And then maybe you stay there, holding onto your focus. 00:18:29.709 --> 00:18:32.545 Or maybe you take it into a Forward Fold. 00:18:32.545 --> 00:18:35.147 Soft bend in that standing leg. 00:18:35.147 --> 00:18:36.415 Breathing deep. 00:18:38.918 --> 00:18:40.820 There's a lot going on here and every side is different, 00:18:40.820 --> 00:18:43.589 so be present, maybe it's an arm balance for you. 00:18:43.589 --> 00:18:46.258 Maybe it's coming down to the toe stand, 00:18:46.258 --> 00:18:49.962 but whatever it is, nice, present, full breath. 00:18:49.962 --> 00:18:54.133 If your breath gets restricted, come out, ease up. 00:18:55.167 --> 00:18:56.527 Be sweet. 00:19:06.879 --> 00:19:09.415 Then wherever you are, take one more big inhale in 00:19:09.415 --> 00:19:12.485 and use your exhale to connect to your standing foot 00:19:12.485 --> 00:19:14.453 and slowly roll back up. 00:19:14.453 --> 00:19:17.723 Then everyone inhale, paint the wall with your left foot, 00:19:17.723 --> 00:19:18.958 paint the wall. 00:19:20.226 --> 00:19:23.162 And we come back to Tadasana. 00:19:23.162 --> 00:19:24.263 Awesome work. 00:19:25.297 --> 00:19:28.000 Bring the feet together, shake it out if you need to. 00:19:28.000 --> 00:19:30.569 Big inhale to lift your heart. 00:19:30.569 --> 00:19:33.906 Big exhale to relax your shoulders down. 00:19:36.709 --> 00:19:38.878 Inhale, reach for the sky. 00:19:40.680 --> 00:19:42.782 And exhale, forward fold. 00:19:45.785 --> 00:19:48.988 You're gonna walk your hands out to Downward Facing Dog. 00:19:48.988 --> 00:19:50.790 So you just get centered on your mat wherever you are, 00:19:50.790 --> 00:19:52.692 nice and soft and easy. 00:19:57.096 --> 00:19:59.865 And we'll from here, big inhale as you shift forward 00:19:59.865 --> 00:20:02.134 into Plank, last Plank. 00:20:02.134 --> 00:20:05.938 And then exhale, lower all the way down to the belly. 00:20:05.938 --> 00:20:08.641 Bring the feet together, legs together, squeeze. 00:20:08.641 --> 00:20:10.176 Interlace the fingertips behind. 00:20:10.176 --> 00:20:12.411 This time opposite thumb on top than you did before, 00:20:12.411 --> 00:20:13.579 so the weird one. 00:20:13.579 --> 00:20:16.215 Press into your foundation and inhale, 00:20:16.215 --> 00:20:18.451 draw the knuckles away, open the chest. 00:20:18.451 --> 00:20:22.621 Breathe into your belly here, big balloon breaths. 00:20:27.493 --> 00:20:30.796 And then here we go, chest lifts back, throat lifts back, 00:20:30.796 --> 00:20:34.300 and then maybe send your gaze forward. 00:20:34.300 --> 00:20:36.335 And release everything. 00:20:36.335 --> 00:20:39.739 Awesome, you're gonna turn to rest on your right ear. 00:20:39.739 --> 00:20:41.874 Let your hands release and then let your big toes 00:20:41.874 --> 00:20:44.610 come together and your heels splay out left to right. 00:20:44.610 --> 00:20:45.845 Relax your shoulders. 00:20:45.845 --> 00:20:47.279 Should feel good here. 00:20:47.279 --> 00:20:50.149 You can even shake the hips a little side to side 00:20:50.149 --> 00:20:51.550 if it feels good. 00:20:52.485 --> 00:20:53.752 Start to relax. 00:20:56.021 --> 00:20:57.289 Shake the hips. 00:21:00.593 --> 00:21:01.718 Wonderful. 00:21:03.562 --> 00:21:07.466 Then turn onto your left ear, even it out, shake the hips. 00:21:07.466 --> 00:21:10.402 Listen to the sound of your breath. 00:21:14.273 --> 00:21:18.110 Wonderful, slide the hands back up underneath the shoulders. 00:21:18.110 --> 00:21:20.446 Bring the head back to center. 00:21:20.446 --> 00:21:24.358 We'll come up through tabletop position. 00:21:25.818 --> 00:21:29.188 And then swing the legs around. 00:21:29.188 --> 00:21:31.190 Send both legs out long. 00:21:36.762 --> 00:21:39.265 Heels as wide as your yoga mat. 00:21:39.265 --> 00:21:40.966 When you're ready, sit up nice and tall. 00:21:40.966 --> 00:21:45.204 So for a lot of people just sitting up tall here is active. 00:21:45.204 --> 00:21:47.973 If you need more, lift the heels. 00:21:49.175 --> 00:21:53.512 And if you need more, press into the palms, lift your bum. 00:21:53.512 --> 00:21:56.248 It's helpful to have blocks here. 00:21:57.483 --> 00:21:58.884 Maybe you do that a couple times. 00:21:58.884 --> 00:22:02.821 Maybe you're just working with the breath here. 00:22:07.726 --> 00:22:12.031 Wonderful, then draw the left heel in, Janu Sirsasana. 00:22:12.031 --> 00:22:16.268 We'll send our center to look past the right toes, 00:22:16.268 --> 00:22:18.103 so I'll shift my weight here a little bit. 00:22:18.103 --> 00:22:19.171 So you pull the right hip crease back, 00:22:19.171 --> 00:22:21.207 so you're facing your right toes. 00:22:21.207 --> 00:22:23.576 Then inhale, reach for the sky. 00:22:23.576 --> 00:22:26.078 And exhale, think up and over. 00:22:26.078 --> 00:22:28.647 Fold, you can grab the outer edge of your foot. 00:22:28.647 --> 00:22:30.216 You can grab your shin. 00:22:30.216 --> 00:22:32.384 Use your hands to frame the ankle. 00:22:32.384 --> 00:22:33.485 Breathe here. 00:22:34.954 --> 00:22:36.373 Active toes. 00:22:44.296 --> 00:22:47.199 Then stay here, carefully bring your right elbow 00:22:47.199 --> 00:22:50.669 or your right arm to the inseam of your leg. 00:22:50.669 --> 00:22:52.972 Sometimes it's nice to lift the earth up 00:22:52.972 --> 00:22:56.008 with a block here, but for the Yoga Revolution, 00:22:56.008 --> 00:22:57.977 I've decided to not use the blocks 00:22:57.977 --> 00:23:00.946 since not everyone has them, so we can just work here. 00:23:00.946 --> 00:23:03.148 So if you're feeling like it's a bit tough, 00:23:03.148 --> 00:23:04.583 you can bring the elbow to the foot 00:23:04.583 --> 00:23:06.552 even as a little lift. 00:23:06.552 --> 00:23:07.566 And we're gonna open up, 00:23:07.566 --> 00:23:11.156 left fingertips up towards the sky. 00:23:11.156 --> 00:23:13.125 Find that maybe here. 00:23:13.125 --> 00:23:15.394 And you might just stay here feeling big, grand stretch 00:23:15.394 --> 00:23:17.663 in the left side body, open through the heart. 00:23:17.663 --> 00:23:19.932 Or you might take it up and over. 00:23:19.932 --> 00:23:22.301 And you might even be able to grab your foot one day, 00:23:22.301 --> 00:23:24.637 especially with that block and breathe here. 00:23:24.637 --> 00:23:26.372 So just check it out, one more breath 00:23:26.372 --> 00:23:28.718 or two here, exploring. 00:23:32.211 --> 00:23:35.114 And then release, come back to center, 00:23:35.114 --> 00:23:37.583 and we'll switch the legs out. 00:23:37.583 --> 00:23:38.851 So drawlll. 00:23:38.851 --> 00:23:41.120 Whoa, talk about a drawl. 00:23:41.120 --> 00:23:42.721 Draw the right heel in. 00:23:42.721 --> 00:23:44.947 Extend the left leg out long. 00:23:44.947 --> 00:23:49.261 And then shift your weight so you're facing your left toes. 00:23:49.261 --> 00:23:50.529 And take a deep breath in. 00:23:50.529 --> 00:23:52.031 Reach for the sky. 00:23:53.008 --> 00:23:57.369 Move with your breath, think up and over as you exhale. 00:23:57.369 --> 00:23:58.973 Play here. 00:23:59.505 --> 00:24:00.572 Stay present. 00:24:06.512 --> 00:24:10.082 Top of the right thighbone is melting down. 00:24:11.984 --> 00:24:14.019 Top of the left thighbone's melting down. 00:24:14.019 --> 00:24:15.654 (laughs) 00:24:15.654 --> 00:24:17.823 Take one more breath here. 00:24:19.892 --> 00:24:22.428 Then shift your left elbow towards the inseam. 00:24:22.428 --> 00:24:24.163 You might even lift it up onto the foot 00:24:24.163 --> 00:24:26.231 or maybe on the thigh. 00:24:26.231 --> 00:24:27.566 If you have a block, you can grab it 00:24:27.566 --> 00:24:29.101 and put it underneath. 00:24:29.101 --> 00:24:31.270 Then here we go, inhale, opening up, 00:24:31.270 --> 00:24:33.339 right fingertips towards the sky. 00:24:33.339 --> 00:24:35.708 You might just stay here using that inhale 00:24:35.708 --> 00:24:38.043 to find buoyancy, expansion. 00:24:39.878 --> 00:24:44.049 And you might take it all the way up and overhead. 00:24:46.285 --> 00:24:49.221 Spiral your heart towards the sky. 00:24:49.221 --> 00:24:50.923 Pull your right thumb back. 00:24:50.923 --> 00:24:52.524 Inhale. 00:24:52.524 --> 00:24:53.726 Big stretch, be mindful. 00:24:53.726 --> 00:24:57.529 As you exhale, release all the way back down. 00:24:57.529 --> 00:24:58.630 Awesome work. 00:24:58.630 --> 00:25:01.967 Bring both feet together, heels together. 00:25:01.967 --> 00:25:03.001 Grab the ankles. 00:25:03.001 --> 00:25:05.604 Open the feet like a book here and then inhale, 00:25:05.604 --> 00:25:08.307 hug the heels in as close as they can get 00:25:08.307 --> 00:25:12.311 without you finding curvature in the spine. 00:25:12.311 --> 00:25:13.712 So may not be that close. 00:25:13.712 --> 00:25:15.180 May be far out. 00:25:15.180 --> 00:25:16.482 Far out, dude. 00:25:16.482 --> 00:25:17.316 Inhale. 00:25:18.384 --> 00:25:20.037 And exhale. 00:25:20.953 --> 00:25:23.989 Big inhale, lift your chest even more. 00:25:23.989 --> 00:25:25.224 And big exhale. 00:25:26.125 --> 00:25:29.895 One more time, lift your heart even more. 00:25:29.895 --> 00:25:32.931 Ground down through the tops of thighs. 00:25:32.931 --> 00:25:34.500 And then we'll release. 00:25:34.500 --> 00:25:35.501 Awesome work. 00:25:35.501 --> 00:25:37.636 Come onto your back. 00:25:37.636 --> 00:25:42.274 Windshield wiper the knees back and forth a little bit, 00:25:42.274 --> 00:25:45.043 side-to-side, and then we're gonna move into 00:25:45.043 --> 00:25:47.913 a reclined twist, and it's your choice 00:25:47.913 --> 00:25:51.116 if you want it to be heavy and still 00:25:51.116 --> 00:25:52.985 or if you want it to find movement. 00:25:52.985 --> 00:25:54.953 So you'll lift the knees up and you'll either pause 00:25:54.953 --> 00:25:56.155 to one side and then the other, 00:25:56.155 --> 00:26:00.325 or you'll keep rocking back and forth, back and forth. 00:26:11.837 --> 00:26:13.806 And come back to center. 00:26:13.806 --> 00:26:16.375 Extend the legs out long. 00:26:16.375 --> 00:26:17.242 Tuck the chin. 00:26:17.242 --> 00:26:20.512 Lengthen through the back of the neck. 00:26:20.512 --> 00:26:24.450 And bring your arms gently to rest at your side. 00:26:24.450 --> 00:26:25.951 Get situated here. 00:26:27.252 --> 00:26:28.754 Maybe snuggle the shoulder blades 00:26:28.754 --> 00:26:30.989 underneath your heart space. 00:26:30.989 --> 00:26:33.492 Soften through the fingertips and toes. 00:26:33.492 --> 00:26:35.994 Take a deep breath in. 00:26:35.994 --> 00:26:38.764 And exhale out through the mouth. 00:26:40.032 --> 00:26:42.034 Inhale, lots of love in. 00:26:44.036 --> 00:26:46.138 Exhale, lots of love out. 00:26:48.440 --> 00:26:50.275 Thank you so much for sharing your time 00:26:50.275 --> 00:26:51.810 and your energy with me. 00:26:51.810 --> 00:26:53.846 We are killin' it together. 00:26:53.846 --> 00:26:56.281 So wonderful to be on this journey with you. 00:26:56.281 --> 00:26:57.316 I'll see you tomorrow. 00:26:57.316 --> 00:26:59.151 Great work today. 00:26:59.151 --> 00:26:59.985 Namaste. 00:27:00.886 --> 00:27:05.023 (lively orchestral music)