WEBVTT 00:00:00.667 --> 00:00:03.937 - Hey everyone and welcome to your 31 Day Yoga Revolution. 00:00:03.937 --> 00:00:05.782 It's day 20. 00:00:05.782 --> 00:00:10.644 And today's practice is about peace or shanti. 00:00:10.644 --> 00:00:12.412 This is an important one. 00:00:12.412 --> 00:00:13.647 Let's get started. 00:00:13.647 --> 00:00:17.150 (lively orchestral music) 00:00:22.856 --> 00:00:25.726 Alright my friends, let's begin seated. 00:00:25.726 --> 00:00:28.161 Today I recommend grabbing a little blanky 00:00:28.161 --> 00:00:30.130 if you have one or a towel. 00:00:30.130 --> 00:00:32.732 It's totally not necessary, but if you have one on hand, 00:00:32.732 --> 00:00:34.935 you can pause the video and grab it now. 00:00:34.935 --> 00:00:37.838 I'm sitting up on a little blanket to lift my hips 00:00:37.838 --> 00:00:41.375 and I'm gonna take my left hand in front of my heart 00:00:41.375 --> 00:00:43.143 and then I'm gonna place my right hand 00:00:43.143 --> 00:00:44.978 right on top of it. 00:00:44.978 --> 00:00:48.615 Then I'm gonna loop my shoulders, anchor down through 00:00:48.615 --> 00:00:52.786 the elbows, and just place my hands gently in my lap. 00:00:54.755 --> 00:00:56.490 Welcome back to the mat. 00:00:56.490 --> 00:00:57.758 Thanks so much for being here. 00:00:57.758 --> 00:01:00.394 Today is going to be a smooth ride, 00:01:00.394 --> 00:01:03.697 bringing peace of mind and just kind of reminding us 00:01:03.697 --> 00:01:06.033 of the powerful tools of the breath, 00:01:06.033 --> 00:01:09.536 of a conscious thought or a conscious language, 00:01:09.536 --> 00:01:12.572 that self-talk, and then of course using the physical 00:01:12.572 --> 00:01:15.709 practice to kind of clear the mind and bring clarity. 00:01:15.709 --> 00:01:18.412 So, we're gonna start with the breath as always, 00:01:18.412 --> 00:01:21.782 tuning in to what's going on today, 00:01:21.782 --> 00:01:23.884 but really more than ever, I love that the birds 00:01:23.884 --> 00:01:28.055 are just going crazy today for our peace or shanti practice, 00:01:28.989 --> 00:01:32.859 really more than ever today, see if you can get 00:01:32.859 --> 00:01:35.929 really involved with the sound of your breath. 00:01:35.929 --> 00:01:38.865 By the end of practice, can we just be totally absorbed 00:01:38.865 --> 00:01:40.968 by the sound of our breath? 00:01:40.968 --> 00:01:42.202 Let's find out. 00:01:43.170 --> 00:01:45.405 Sit up nice and tall. 00:01:45.405 --> 00:01:48.755 Get to a place where you can really feel length 00:01:48.755 --> 00:01:50.677 from the base of the spine all the way up 00:01:50.677 --> 00:01:52.179 through the crown. 00:01:58.785 --> 00:02:01.355 And you may be tempted to pause the video, 00:02:01.355 --> 00:02:03.190 not enough going on here at the beginning 00:02:03.190 --> 00:02:05.425 or maybe forward, but do not, my friend. 00:02:05.425 --> 00:02:07.928 This is part of your practice. 00:02:09.463 --> 00:02:13.800 Take a moment to just listen to the sound of your breath. 00:02:13.800 --> 00:02:17.971 Give yourself permission to just drop the day thus far. 00:02:20.107 --> 00:02:25.014 Let go of our desire and our ambition to accomplish, 00:02:26.380 --> 00:02:28.882 to do things, to get 'er done. 00:02:34.821 --> 00:02:38.995 And practice being at peace. 00:02:44.364 --> 00:02:45.532 With yourself. 00:02:52.572 --> 00:02:55.575 You might tap into that inner smile. 00:02:57.077 --> 00:03:00.514 And as you continue to stoke this fire 00:03:00.514 --> 00:03:03.283 or start a little conversation, it's like pouring 00:03:03.283 --> 00:03:07.687 your favorite libation, getting ready for a nice, 00:03:07.687 --> 00:03:10.691 juicy conversation with your breath, 00:03:12.125 --> 00:03:16.096 I'd like to bring back my favorite mantra, 00:03:16.096 --> 00:03:20.102 one of my mom's mantras, 00:03:20.102 --> 00:03:21.802 and it is this, 00:03:21.802 --> 00:03:24.604 everything is as it should be. 00:03:24.604 --> 00:03:27.774 So whisper or repeat this mantra quietly to yourself 00:03:27.774 --> 00:03:31.144 as you listen to the sound of your breath. 00:03:31.144 --> 00:03:33.915 Everything is as it should be. 00:03:40.720 --> 00:03:43.290 Draw the hands together at the heart, prayer position. 00:03:43.290 --> 00:03:47.561 Anjali mudra, and then again, you decide what sort of flavor 00:03:47.561 --> 00:03:50.037 or rasa you bring to that, 00:03:50.037 --> 00:03:51.792 bring to this today. 00:03:55.435 --> 00:03:58.705 Then listen to your breath, big inhale. 00:04:01.308 --> 00:04:04.077 Exhale, bow the head to the heart, 00:04:04.077 --> 00:04:08.512 the mind intelligence to the body intelligence. 00:04:09.716 --> 00:04:11.685 At the very least, starting to get a nice stretch 00:04:11.685 --> 00:04:13.587 in the back of the neck. 00:04:13.587 --> 00:04:17.089 We're starting to calm the nervous system. 00:04:20.360 --> 00:04:22.012 Free your mind. 00:04:28.168 --> 00:04:30.570 And one more big inhale here. 00:04:31.805 --> 00:04:34.875 Then exhale, release, open your eyes, lift your chin 00:04:34.875 --> 00:04:36.954 parallel to the earth and open your hands. 00:04:36.954 --> 00:04:39.646 Awesome, alright, so we're gonna start with a nice, 00:04:39.646 --> 00:04:44.117 conscious breath today, even more than maybe 00:04:44.117 --> 00:04:47.487 we've done in the past, really finding that Ujjayi breath, 00:04:47.487 --> 00:04:49.923 so I wanna make sure that we all are on the same page, 00:04:49.923 --> 00:04:50.991 so quick little recap. 00:04:50.991 --> 00:04:53.160 We're gonna inhale in. 00:04:53.160 --> 00:04:56.196 Bring one hand to your mouth and just (exhales), 00:04:56.196 --> 00:04:57.797 exhale with a little huh sound. 00:04:57.797 --> 00:05:00.967 Feel the warmth on your hand and it's the image of course 00:05:00.967 --> 00:05:04.671 of maybe fogging up a window, so give it a try. 00:05:04.671 --> 00:05:07.607 (exhaling breaths) 00:05:10.010 --> 00:05:11.578 Couple more times. 00:05:11.578 --> 00:05:15.749 It's also a good opportunity for you to check your breath. 00:05:17.184 --> 00:05:19.219 Stupid joke, sorry. Shut up, Adriene. 00:05:19.219 --> 00:05:20.053 Inhale. 00:05:20.954 --> 00:05:23.123 And one more time. 00:05:23.123 --> 00:05:25.525 Now release your hand and let's repeat that, 00:05:25.525 --> 00:05:29.496 but this time seal the lips, big breath in. 00:05:29.496 --> 00:05:32.699 And, (exhales). 00:05:32.699 --> 00:05:35.569 All this expansive inhaling we've been doing, 00:05:35.569 --> 00:05:37.938 play with that here. 00:05:37.938 --> 00:05:40.240 And then exhale, draw it in. 00:05:41.274 --> 00:05:42.976 Then see if you can bring the tip of your tongue 00:05:42.976 --> 00:05:44.578 to the roof of your mouth. 00:05:44.578 --> 00:05:47.247 We create a soft restriction in the back of the throat, 00:05:47.247 --> 00:05:49.216 and then we're gonna try to create that hissing sound 00:05:49.216 --> 00:05:52.319 on both the inhalation and the exhalation. 00:05:52.319 --> 00:05:54.955 Let's give it a try, here we go. 00:05:56.289 --> 00:05:58.158 Just practice on your own. 00:05:58.158 --> 00:06:01.494 (inhaling and exhaling) 00:06:06.233 --> 00:06:09.603 So there are tutorials for Ujjayi breath on my channel, 00:06:09.603 --> 00:06:11.004 you can go check them out if you like. 00:06:11.004 --> 00:06:12.939 You can even pause this video and go check it out now 00:06:12.939 --> 00:06:16.376 if you really want to do that, but just find an audible 00:06:16.376 --> 00:06:18.678 breath, that soft restriction in the back of the throat 00:06:18.678 --> 00:06:20.680 really helps, and then for those of you 00:06:20.680 --> 00:06:22.782 who have been practicing for a while, but for everyone, 00:06:22.782 --> 00:06:26.086 see if you can work to create one continuous breath 00:06:26.086 --> 00:06:28.788 as we move today, okay? 00:06:28.788 --> 00:06:30.714 And if you're really new to the practice, 00:06:30.724 --> 00:06:34.728 or you got that monkey mind today, just ease into it 00:06:34.728 --> 00:06:37.364 and we'll see what unfolds with the breath, alright. 00:06:37.364 --> 00:06:39.766 Big inhale, Ujjayi breath as you squeeze the shoulders 00:06:39.766 --> 00:06:41.001 up to the ears. 00:06:45.472 --> 00:06:48.241 Exhale, float the shoulders down. 00:06:52.178 --> 00:06:54.948 Let the breath fuel the movement. 00:07:05.492 --> 00:07:07.560 And if you can really start to focus your mind 00:07:07.560 --> 00:07:11.731 on this action, one, it already brings this sort of calming, 00:07:11.731 --> 00:07:13.031 cooling energy to the body, 00:07:13.031 --> 00:07:15.203 really great for the nervous system, 00:07:15.203 --> 00:07:18.050 really great for anxiety, 00:07:18.050 --> 00:07:20.106 but I encourage you to slow it down, 00:07:20.106 --> 00:07:21.741 so we're just gonna do this for a couple more 00:07:21.741 --> 00:07:22.742 breaths on your own. 00:07:22.742 --> 00:07:23.877 See if you can really slow it down, 00:07:23.877 --> 00:07:25.512 and if you can really slow the tempo, 00:07:25.512 --> 00:07:28.415 I think you'll find how yummy it can really be, 00:07:28.415 --> 00:07:29.249 so here we go. 00:07:29.249 --> 00:07:30.817 Sometimes less is more, right? 00:07:30.817 --> 00:07:32.652 We inhale, here we go. 00:07:40.093 --> 00:07:44.264 And you can access some of yesterday's light practice. 00:07:53.173 --> 00:07:54.674 Let's do one more. 00:08:03.917 --> 00:08:08.088 Awesome, close your eyes and observe how you feel. 00:08:15.362 --> 00:08:17.764 Wonderful, bring the palms together, give 'em a rub. 00:08:17.764 --> 00:08:21.101 Create a little friction, a little heat. 00:08:22.702 --> 00:08:25.004 And see if you can do this and still keep your heart lifted. 00:08:25.004 --> 00:08:26.639 So if the spine has started to collapse, 00:08:26.639 --> 00:08:27.974 that's your habitual self. 00:08:27.974 --> 00:08:32.010 This is where we sit a lot, so we're working to again, 00:08:32.010 --> 00:08:34.514 create a whole body awareness. 00:08:35.782 --> 00:08:38.918 And often if you're looking for a little peace of mind, 00:08:38.918 --> 00:08:41.621 or if something is going on around you or in the world 00:08:41.621 --> 00:08:45.792 that you really are like, "I don't know where to turn." 00:08:46.826 --> 00:08:49.129 There's no resemblance of peace. 00:08:49.129 --> 00:08:52.098 Often just a little bit of yoga practice really helps, 00:08:52.098 --> 00:08:56.157 because the awareness of breath and body 00:08:56.157 --> 00:09:00.543 occupy that space of worry, 00:09:00.543 --> 00:09:03.586 of fear, of confusion. 00:09:04.511 --> 00:09:06.646 Alright, take this, go even faster, even faster, 00:09:06.646 --> 00:09:09.983 even faster, even faster, even faster. 00:09:09.983 --> 00:09:14.054 And then release, palms face up on your knees or thighs. 00:09:14.054 --> 00:09:16.823 Close your eyes, soften your jaw. 00:09:19.793 --> 00:09:21.961 And notice the sensations. 00:09:28.802 --> 00:09:31.171 Bat the eyelashes open and come forward 00:09:31.171 --> 00:09:34.007 onto all fours, tabletop position. 00:09:34.908 --> 00:09:37.444 If you have a blanky or a towel, you might as well use it. 00:09:37.444 --> 00:09:40.613 You can use it today to pad the knees. 00:09:43.450 --> 00:09:47.454 Move with a kindness and listen to the sound of your breath 00:09:47.454 --> 00:09:49.119 even as you move. 00:09:52.792 --> 00:09:55.228 When you're ready, inhale, drop the belly. 00:09:55.228 --> 00:09:57.530 Let the breath fuel the movement. 00:09:57.530 --> 00:09:59.732 The movement moves with the breath. 00:09:59.732 --> 00:10:00.567 Inhale. 00:10:03.937 --> 00:10:06.339 And exhale, rounding through. 00:10:10.076 --> 00:10:10.910 Inhale. 00:10:15.915 --> 00:10:18.651 Sync up with your breath, exhale. 00:10:21.488 --> 00:10:23.323 One more time, inhale. 00:10:26.025 --> 00:10:27.694 This time curl your toes under 00:10:27.694 --> 00:10:30.363 and on the exhale, Downward Dog. 00:10:33.433 --> 00:10:35.568 Inhale, drop the knees. 00:10:35.568 --> 00:10:38.304 Lower the belly, open your heart. 00:10:39.439 --> 00:10:40.511 Cow Pose. 00:10:42.942 --> 00:10:47.347 Toes are curled under, exhale, rounding through. 00:10:47.347 --> 00:10:49.015 Downward Facing Dog. 00:10:50.316 --> 00:10:52.785 Inhale with control, lowering down, 00:10:52.785 --> 00:10:54.521 use your breath to move you. 00:10:54.521 --> 00:10:56.189 Listen to the sound. 00:10:59.058 --> 00:11:01.494 And exhale, rounding through. 00:11:02.662 --> 00:11:04.430 And then up to Down Dog. 00:11:04.430 --> 00:11:08.568 Two more times, moving with the breath, stick with it. 00:11:14.807 --> 00:11:16.976 Claw into your fingertips. 00:11:18.044 --> 00:11:19.546 And one more time. 00:11:27.353 --> 00:11:29.789 And this time, in Downward Dog, take your dog 00:11:29.789 --> 00:11:31.891 for a little walk, soft and easy. 00:11:31.891 --> 00:11:33.359 Let your breath move you. 00:11:33.359 --> 00:11:36.462 Again, the goal of today's practice is to become 00:11:36.462 --> 00:11:39.566 absorbed in the sound of your breath. 00:11:41.701 --> 00:11:44.804 You're gonna feel amazing when you step off the mat today, 00:11:44.804 --> 00:11:48.141 but you gotta do the work, stay present. 00:11:49.008 --> 00:11:52.378 No one expects you to be perfect or peaceful 00:11:52.378 --> 00:11:54.447 when you step on the mat. 00:11:58.818 --> 00:12:02.355 Alright, one more big breath here in Down Dog, 00:12:02.355 --> 00:12:03.990 and then slowly lowering the knees 00:12:03.990 --> 00:12:05.558 to the mat or the blanket. 00:12:05.558 --> 00:12:07.493 If you need to take a moment to come off the wrists here, 00:12:07.493 --> 00:12:10.063 by all means, you're in charge. 00:12:10.930 --> 00:12:14.734 And when you're ready, we really hug the lower ribs in, 00:12:14.734 --> 00:12:17.737 lift up through the upper back body. 00:12:19.305 --> 00:12:21.774 Find your foundation. 00:12:21.774 --> 00:12:24.277 And then we'll extend the right leg out long. 00:12:24.277 --> 00:12:26.446 Turn the right toes down. 00:12:26.446 --> 00:12:28.948 And just baby pulses here. 00:12:28.948 --> 00:12:30.883 So I'd like for you to really focus on the sound 00:12:30.883 --> 00:12:34.053 of your breath, the sensations in the body. 00:12:34.053 --> 00:12:37.323 Notice if you're shifting too far to the left. 00:12:37.323 --> 00:12:40.593 Great for leg strength, booty strength. 00:12:41.894 --> 00:12:45.131 Find length in the back of the neck. 00:12:45.131 --> 00:12:48.401 Become absorbed with the sensations of the body, 00:12:48.401 --> 00:12:49.369 the sound of the breath. 00:12:49.369 --> 00:12:51.704 Give the thinking mind a break. 00:12:51.704 --> 00:12:54.040 Again, right, free your mind. 00:12:54.040 --> 00:12:56.976 And the rest will follow. 00:12:56.976 --> 00:12:58.611 You know I was dying to sing that earlier. 00:12:58.611 --> 00:13:00.947 Okay, keep going here, baby pulses, 00:13:00.947 --> 00:13:02.715 and you can adjust the sound of your breath 00:13:02.715 --> 00:13:03.750 to support the movement. 00:13:03.750 --> 00:13:07.687 Maybe it's (exhaling breaths). 00:13:10.323 --> 00:13:12.825 Here we go, five more seconds. 00:13:17.430 --> 00:13:20.266 Can you maintain length in the neck the whole time? 00:13:20.266 --> 00:13:22.168 Then bend your right knee and keep it going. 00:13:22.168 --> 00:13:25.505 You can flex the foot or point the toes. 00:13:27.240 --> 00:13:29.175 So going beyond our edge here. 00:13:29.175 --> 00:13:31.577 Getting out of the thinking mind today. 00:13:31.577 --> 00:13:33.479 Building strength. 00:13:33.479 --> 00:13:35.248 Sticking with the breath. 00:13:35.248 --> 00:13:37.950 Moving the prana or the energy throughout the body. 00:13:37.950 --> 00:13:40.486 Toning the muscles of the arms, the core. 00:13:40.486 --> 00:13:43.389 Press into your left foot for stability here. 00:13:43.389 --> 00:13:45.458 We're here for five. 00:13:45.458 --> 00:13:46.292 Breathe. 00:13:48.995 --> 00:13:51.264 Fabulous and release. 00:13:51.264 --> 00:13:53.066 Curl the toes under. 00:13:53.066 --> 00:13:56.469 Take a second here to come off the wrists. 00:13:56.469 --> 00:13:58.705 Send the hips back and you just take a moment 00:13:58.705 --> 00:14:01.274 either hands in prayer or you can do wrist circles, 00:14:01.274 --> 00:14:04.043 or palms face up, as you breathe. 00:14:12.485 --> 00:14:14.187 And then we'll come back to all fours, 00:14:14.187 --> 00:14:16.089 moving with the breath. 00:14:20.426 --> 00:14:21.961 Find length in the neck. 00:14:21.961 --> 00:14:23.029 Tug the shoulders back. 00:14:23.029 --> 00:14:24.197 So go through your checklist. 00:14:24.197 --> 00:14:26.499 There's no rush here. 00:14:26.499 --> 00:14:29.202 And then you can use this body awareness 00:14:29.202 --> 00:14:32.205 and breath awareness in all of your other workouts, 00:14:32.205 --> 00:14:34.207 in all of your other classes, 00:14:34.207 --> 00:14:36.409 and really every aspect of life if you ask me. 00:14:36.409 --> 00:14:37.910 So when you're ready, inhale. 00:14:37.910 --> 00:14:39.045 Extend the left leg out long, 00:14:39.045 --> 00:14:40.947 but after you have your foundation, 00:14:40.947 --> 00:14:42.615 turn left toes down. 00:14:43.983 --> 00:14:45.051 And we pulse. 00:14:48.755 --> 00:14:52.325 And so we're not just isolating the left glute 00:14:52.325 --> 00:14:56.385 or the right glute, or the legs, 00:14:56.385 --> 00:14:58.464 we're drawing the navel up and in. 00:14:58.464 --> 00:15:00.700 We're pressing away from the yoga mat. 00:15:00.700 --> 00:15:04.103 We're creating length in the spine. 00:15:04.103 --> 00:15:06.272 We're not chickening out by stacking the hips, 00:15:06.272 --> 00:15:08.775 we're turning those left toes down. 00:15:08.775 --> 00:15:10.610 Soft bend in the elbows, not locked. 00:15:10.610 --> 00:15:15.219 So especially if you are hypermobile, 00:15:15.219 --> 00:15:16.849 soften those elbows, 00:15:16.849 --> 00:15:17.850 lengthen through the crown. 00:15:17.850 --> 00:15:20.119 We're pulsing, we're breathing. 00:15:20.119 --> 00:15:21.854 We want to give up, the mind wants to give up 00:15:21.854 --> 00:15:24.023 before the body, so keep breathing. 00:15:24.023 --> 00:15:27.626 Find that joy or the lightness, 00:15:27.626 --> 00:15:29.495 yes, be thoughtful. 00:15:31.430 --> 00:15:32.932 Pay attention to your foundation. 00:15:32.932 --> 00:15:35.601 Be nice and kind to your joints. 00:15:40.072 --> 00:15:41.774 And we're here for five. 00:15:41.774 --> 00:15:42.875 Breathe deep. 00:15:46.245 --> 00:15:47.780 And then bend the left knee. 00:15:47.780 --> 00:15:49.782 You can point the left toes or flex the left foot 00:15:49.782 --> 00:15:53.519 as if you're kicking up to a wall, and pulse. 00:15:54.954 --> 00:15:57.423 I'm not shifting all my weight into my right hand, 00:15:57.423 --> 00:16:01.460 but equally pressing through both palms, you got this. 00:16:01.460 --> 00:16:04.363 (exhaling breaths) 00:16:06.799 --> 00:16:07.920 Five more. 00:16:11.771 --> 00:16:12.839 And release. 00:16:12.839 --> 00:16:15.775 Great, this time uncurl the toes if they are curled. 00:16:15.775 --> 00:16:19.378 So press into the tops of the feet and sit back. 00:16:19.378 --> 00:16:21.414 Again, you can take wrist circles or you can bring 00:16:21.414 --> 00:16:25.084 the palms face up, just feel the blood flow, 00:16:26.052 --> 00:16:28.763 the energy shift. 00:16:32.525 --> 00:16:35.361 And I find closing the eyes really helps me tune in 00:16:35.361 --> 00:16:36.929 to what's going on. 00:16:44.370 --> 00:16:46.205 Fabulous work, stay present. 00:16:46.205 --> 00:16:47.707 We'll take the hands, come forward, 00:16:47.707 --> 00:16:51.770 all the way onto all fours, 00:16:51.770 --> 00:16:53.980 tabletop position once again. 00:16:53.980 --> 00:16:58.985 And then find your foundation, lengthen through the crown. 00:16:58.985 --> 00:17:00.820 And when you're ready, we're gonna draw the right toes 00:17:00.820 --> 00:17:02.411 all the way up towards the sky. 00:17:02.411 --> 00:17:03.890 Keep the right knee bent. 00:17:03.890 --> 00:17:07.193 Again, you can point or flex here, yogi's choice. 00:17:07.193 --> 00:17:10.229 And then I'm gonna swim the left fingertips forward 00:17:10.229 --> 00:17:13.799 and then reach around, touch my right toes. 00:17:15.367 --> 00:17:17.369 So I'm not grab, I mean you can grab here and kick, 00:17:17.369 --> 00:17:20.373 but really I'm working to open up the chest and the core. 00:17:20.373 --> 00:17:22.540 Alright, then inhale, extend the right leg, 00:17:22.540 --> 00:17:24.210 extend the left arm. 00:17:25.278 --> 00:17:26.846 Listen carefully, exhale. 00:17:26.846 --> 00:17:29.181 Bend, touch your right toes. 00:17:29.181 --> 00:17:30.950 Open through the chest. 00:17:30.950 --> 00:17:33.486 Tendency to collapse here, so find length. 00:17:33.486 --> 00:17:34.754 Give the thinking mind a break. 00:17:34.754 --> 00:17:38.024 You gotta focus here, mind-body coordination. 00:17:38.024 --> 00:17:41.807 Inhale to expand, exhale to touch. 00:17:41.807 --> 00:17:43.195 Twist and touch. 00:17:43.195 --> 00:17:45.064 Great, working the left glute here. 00:17:45.064 --> 00:17:46.966 Full body strengthener as you inhale. 00:17:46.966 --> 00:17:49.635 Again exhale, working on that coordination. 00:17:49.635 --> 00:17:51.871 Moving with the breath. 00:17:51.871 --> 00:17:55.007 Let's do one more, inhale, extend. 00:17:55.007 --> 00:17:57.343 And exhale, touch your toes. 00:17:59.045 --> 00:18:01.047 Inhale, extend. 00:18:01.047 --> 00:18:02.982 And exhale to release, other side. 00:18:02.982 --> 00:18:03.816 Right to it. 00:18:03.816 --> 00:18:07.219 Press into your foundation and extend the left leg 00:18:07.219 --> 00:18:10.056 out long when you're ready. 00:18:10.056 --> 00:18:12.858 Don't collapse in the shoulders, here we go. 00:18:12.858 --> 00:18:14.427 Bend the left knee. 00:18:16.896 --> 00:18:19.598 Find your foundation and inhale, reach the right 00:18:19.598 --> 00:18:21.634 fingertips forward. 00:18:21.634 --> 00:18:23.836 Exhale, reach to the right, try to touch 00:18:23.836 --> 00:18:25.738 your toes or your heel. 00:18:26.973 --> 00:18:28.641 Then inhale, extend. 00:18:29.675 --> 00:18:31.410 Exhale, twist. 00:18:31.410 --> 00:18:34.714 Don't rush this, so take the muscles of the belly 00:18:34.714 --> 00:18:37.149 inward and upward to support the lower back. 00:18:37.149 --> 00:18:38.417 Inhale, extend. 00:18:39.251 --> 00:18:41.454 Energy through the fingers and toes. 00:18:41.454 --> 00:18:45.625 And exhale, turn and twist, nice and slow, you got this. 00:18:46.492 --> 00:18:47.893 Inhale to extend. 00:18:49.495 --> 00:18:50.859 Then exhale. 00:18:52.865 --> 00:18:54.166 Let's do two more, we got this. 00:18:54.166 --> 00:18:56.635 Press into your foundation firmly. 00:18:56.635 --> 00:18:57.837 Lift up your heart space. 00:18:57.837 --> 00:18:59.171 Let it be light. 00:19:00.439 --> 00:19:01.674 And one more, you got this, 00:19:01.674 --> 00:19:04.410 welcome that heat, that strength. 00:19:06.545 --> 00:19:09.682 Then inhale, extend, radiate through the fingertips 00:19:09.682 --> 00:19:13.302 and toes, and release, awesome work. 00:19:13.302 --> 00:19:15.187 Child's Pose. 00:19:15.187 --> 00:19:17.590 Knees wide, big toes to touch. 00:19:17.590 --> 00:19:21.927 Take a namaste shark fin here, so you bring the, yes, 00:19:21.927 --> 00:19:23.396 yes I did say that. 00:19:23.396 --> 00:19:25.598 Bring the palms together and then you walk the elbows 00:19:25.598 --> 00:19:28.167 forward, should feel really great. 00:19:28.167 --> 00:19:30.503 And then bring the hands just behind the head 00:19:30.503 --> 00:19:31.871 or the neck here. 00:19:31.871 --> 00:19:33.939 Rest your head, rest your heart. 00:19:33.939 --> 00:19:37.009 Listen to the sound of your breath. 00:19:37.009 --> 00:19:40.346 (inhaling and exhaling) 00:20:02.702 --> 00:20:05.471 And then slowly release. 00:20:05.471 --> 00:20:08.174 And come back to all fours. 00:20:08.174 --> 00:20:09.375 If you have a blanky here, 00:20:09.375 --> 00:20:13.546 actually go ahead and take it and move it to the side. 00:20:14.780 --> 00:20:15.714 Benji hair! 00:20:16.649 --> 00:20:18.751 And we'll come to a seat. 00:20:20.252 --> 00:20:23.322 And so, sit up nice and tall here. 00:20:23.322 --> 00:20:24.657 This will be a little different for everyone. 00:20:24.657 --> 00:20:27.326 So, first modification or first bus stop 00:20:27.326 --> 00:20:30.529 will be to clasp the hands behind the thighs 00:20:30.529 --> 00:20:33.732 and sit up nice and tall here. 00:20:33.732 --> 00:20:36.936 Honoring your beautiful body. 00:20:36.936 --> 00:20:40.460 Its shape and its energy level. 00:20:41.597 --> 00:20:43.909 You might be able to walk the feet a little closer 00:20:43.909 --> 00:20:48.481 and grab on the shins instead of behind the thighs. 00:20:48.481 --> 00:20:50.750 And then wherever you are, just depending on your body, 00:20:50.750 --> 00:20:54.487 you're gonna loop the shoulders, lift your heart, 00:20:54.487 --> 00:20:56.589 and exhale, round forward. 00:20:56.589 --> 00:20:59.191 So this'll look and feel a little different for everyone, 00:20:59.191 --> 00:21:00.593 it could be here. 00:21:02.228 --> 00:21:03.896 Or it could be here. 00:21:06.765 --> 00:21:08.367 And so, this is great for the spine, 00:21:08.367 --> 00:21:09.969 but this is a test. 00:21:10.970 --> 00:21:13.739 A loving test, where does your mind go? 00:21:13.739 --> 00:21:16.511 Where do your thoughts go? 00:21:18.711 --> 00:21:22.648 Please reconnect with the sound of your breath. 00:21:32.258 --> 00:21:33.292 You're fabulous. 00:21:33.292 --> 00:21:35.227 Tuck the chin, slowly roll it up. 00:21:35.227 --> 00:21:36.095 Beautiful. 00:21:36.095 --> 00:21:37.730 Alright, we're gonna bring the right knee in, 00:21:37.730 --> 00:21:38.898 send the left leg out. 00:21:38.898 --> 00:21:41.133 If you want to sit up on your blanket here, you can. 00:21:41.133 --> 00:21:44.603 We're gonna take that right foot into the left hand 00:21:44.603 --> 00:21:46.672 and we're gonna just cradle that leg. 00:21:46.672 --> 00:21:48.174 You're gonna rock front. 00:21:48.174 --> 00:21:49.909 You're gonna rock side-to-side. 00:21:49.909 --> 00:21:51.443 You're gonna rock front, you're gonna rock back, 00:21:51.443 --> 00:21:52.511 you're gonna rock side-to-side. 00:21:52.511 --> 00:21:54.847 You can also take that foot into the elbow here 00:21:54.847 --> 00:21:56.615 for a little deeper stretch. 00:21:56.615 --> 00:21:58.717 (laughs) 00:22:00.619 --> 00:22:01.754 Anyway. 00:22:01.754 --> 00:22:02.555 Gettin' into it. 00:22:02.555 --> 00:22:04.390 Sometimes it's hard to, I get really present 00:22:04.390 --> 00:22:07.393 into the yoga and my brain and my mouth keep going, 00:22:07.393 --> 00:22:09.962 and they have to sync up again. 00:22:12.364 --> 00:22:15.167 So we're rocking side-to-side or front to back 00:22:15.167 --> 00:22:17.506 with your little leg baby. 00:22:20.139 --> 00:22:23.309 ♫ I'm just a leg baby 00:22:24.543 --> 00:22:28.681 ♫ Walkin' on my tired feet 00:22:28.681 --> 00:22:32.918 Great, now this video's gonna get flagged for music rights. 00:22:32.918 --> 00:22:34.653 For that amazing song, just kidding. 00:22:34.653 --> 00:22:37.256 Okay, take your leg baby. 00:22:37.256 --> 00:22:40.426 Take your leg baby and pull it back now. 00:22:40.426 --> 00:22:42.795 You can use your left hand right away for more stability, 00:22:42.795 --> 00:22:44.763 and you're grabbing the outer edge of your right foot 00:22:44.763 --> 00:22:48.534 and pulling that sucker back, not with force. 00:22:49.902 --> 00:22:52.238 This is a shanti practice, a peace practice, 00:22:52.238 --> 00:22:53.839 so just see what's up. 00:22:53.839 --> 00:22:55.574 You're just gonna pull it back, almost as if you're pulling 00:22:55.574 --> 00:22:56.909 a bow and arrow. 00:22:57.776 --> 00:23:00.546 And, it took me a long time to be able to get 00:23:00.546 --> 00:23:03.582 even my thighbone anywhere near to perpendicular, 00:23:04.581 --> 00:23:09.080 and maybe never, so just be kind, enjoy the playfulness. 00:23:09.080 --> 00:23:11.257 Give your thinking mind a break. 00:23:11.257 --> 00:23:13.692 And just stay present. 00:23:13.692 --> 00:23:17.596 Option here to maybe bring that arm underneath. 00:23:17.596 --> 00:23:18.497 Plant the palm. 00:23:18.497 --> 00:23:20.332 Maybe try to get that foot up a little bit. 00:23:20.332 --> 00:23:22.134 But this is as far as we're going today, 00:23:22.134 --> 00:23:24.970 so just playing here, breathing. 00:23:24.970 --> 00:23:26.839 And if there's other variations here you want to play with, 00:23:26.839 --> 00:23:28.941 already today you can. 00:23:28.941 --> 00:23:30.376 Otherwise, we're just working on opening up 00:23:30.376 --> 00:23:31.710 through the hip. 00:23:35.047 --> 00:23:37.149 Fabuloso, then release. 00:23:37.149 --> 00:23:38.751 Extend that leg out long. 00:23:38.751 --> 00:23:40.786 And then we'll take the left foot in. 00:23:40.786 --> 00:23:43.455 Find leg baby on the other side. 00:23:44.523 --> 00:23:48.961 That was "Broadway Baby" in case anybody was curious. 00:23:48.961 --> 00:23:51.563 And then maybe that foot comes into the elbow crevice, 00:23:51.563 --> 00:23:54.066 but maybe not, maybe another day, 00:23:54.066 --> 00:23:57.356 another year, another life. 00:23:59.505 --> 00:24:01.073 Rock front to back. 00:24:02.341 --> 00:24:03.809 Rock side-to-side. 00:24:07.379 --> 00:24:10.182 This time is for you, so let's start to drop in. 00:24:10.182 --> 00:24:12.284 If you've been struggling at all today, 00:24:12.284 --> 00:24:16.288 listen to the sound of your breath, and remember, 00:24:16.288 --> 00:24:18.290 it's supposed to be fun. 00:24:22.494 --> 00:24:24.063 Alright, here we go, grab the outer edge 00:24:24.063 --> 00:24:25.064 of your left foot. 00:24:25.064 --> 00:24:26.865 You can use your right hand on the earth for stability, 00:24:26.865 --> 00:24:28.867 a little reminder to sit up nice and tall. 00:24:28.867 --> 00:24:32.271 And then pull it on back, just play here. 00:24:39.144 --> 00:24:42.047 And then maybe, just maybe, we work to get that leg 00:24:42.047 --> 00:24:43.816 all the way up and over the shoulder, 00:24:43.816 --> 00:24:46.085 we just check in, just maybe. 00:24:46.085 --> 00:24:48.754 A little elephant posture of sorts here. 00:24:48.754 --> 00:24:51.323 If you want to lift up or do any variations here, 00:24:51.323 --> 00:24:53.392 you can today, but this is as far as we're going, 00:24:53.392 --> 00:24:57.162 just playing, exploring, giving our brain 00:24:57.162 --> 00:24:59.508 something to anchor in. 00:25:01.633 --> 00:25:03.369 So if there's anything that you've been worried about, 00:25:03.369 --> 00:25:06.138 this is a good practice for you today. 00:25:06.138 --> 00:25:09.074 Clear your mind, clear the cookies. 00:25:10.142 --> 00:25:12.177 Alright, then gently release that leg 00:25:12.177 --> 00:25:15.047 and we're gonna come all the way onto our backs. 00:25:15.047 --> 00:25:16.382 Take your time. 00:25:16.382 --> 00:25:18.817 Still listening to the sound of your breath. 00:25:18.817 --> 00:25:21.987 Take my invitation, get absorbed in the sound 00:25:21.987 --> 00:25:24.690 of your breath, sing out. 00:25:24.690 --> 00:25:26.258 Sing out, Louise! 00:25:26.258 --> 00:25:28.861 Whoa, lots of musical theater references coming in 00:25:28.861 --> 00:25:30.229 on this day 20. 00:25:30.229 --> 00:25:33.699 Walk your heels to the bottom left corner of your mat. 00:25:33.699 --> 00:25:37.302 Please be mindful of what's going on in your lower back, 00:25:37.302 --> 00:25:40.973 in particular, the side joint, that sacrum, 00:25:40.973 --> 00:25:43.542 right where your tailbone is and just above it. 00:25:43.542 --> 00:25:45.210 Be mindful. 00:25:45.210 --> 00:25:47.579 And then you're gonna walk the head, the neck, 00:25:47.579 --> 00:25:50.416 and the shoulders, your chest, up towards the top, 00:25:50.416 --> 00:25:51.417 left corner of your mat. 00:25:51.417 --> 00:25:53.952 So you're creating this beautiful curvature 00:25:53.952 --> 00:25:56.789 or this crescent moon in the body. 00:25:56.789 --> 00:25:59.825 And reach your arms all the way up and overhead. 00:25:59.825 --> 00:26:02.795 Left hand grabs the right wrist and we stretch out here, 00:26:02.795 --> 00:26:05.764 and you might cross your right ankle over the left. 00:26:05.764 --> 00:26:08.567 Feel the power of the breath move you. 00:26:08.567 --> 00:26:12.538 Literally, feel your breath stretch your skin here 00:26:12.538 --> 00:26:13.772 as you breathe. 00:26:13.772 --> 00:26:17.843 You can keep the gaze soft here, the eyes closed. 00:26:27.786 --> 00:26:30.289 And then one more full breath. 00:26:30.289 --> 00:26:33.525 And then use your exhale to gently move through center, 00:26:33.525 --> 00:26:35.594 and you'll start with the feet. 00:26:35.594 --> 00:26:38.730 So heels go to the bottom right corner. 00:26:38.730 --> 00:26:41.366 Again, mindful of the hips, the sacrum, 00:26:41.366 --> 00:26:43.936 and as you walk the head and the shoulders towards 00:26:43.936 --> 00:26:46.972 the top, right corner, you might feel a great stretch here. 00:26:46.972 --> 00:26:49.107 and even keep the hands on your ribs. 00:26:49.107 --> 00:26:51.577 Otherwise, for a little more, reach all the way up 00:26:51.577 --> 00:26:54.279 and feel, pay attention to the sensations, 00:26:54.279 --> 00:26:56.748 the super awesome stretch here 00:26:56.748 --> 00:26:59.518 as you grab the left wrist and gently 00:26:59.518 --> 00:27:01.787 tug it towards the right. 00:27:01.787 --> 00:27:02.955 Nice and easy. 00:27:04.122 --> 00:27:06.024 And I love this, and we're ending with this today, 00:27:06.024 --> 00:27:08.327 because, you can cross the left ankle over the right 00:27:08.327 --> 00:27:12.498 for more too, because this is a perfect example, 00:27:12.498 --> 00:27:14.833 a very gentle, passive pose, 00:27:16.301 --> 00:27:19.104 where you can occupy your mind with the sound 00:27:19.104 --> 00:27:22.608 of your breath, and where your breath can literally 00:27:22.608 --> 00:27:24.543 do the work for you, move you. 00:27:24.543 --> 00:27:27.713 You can feel, as you inhale, a big expansion 00:27:27.713 --> 00:27:29.381 in the long stretch. 00:27:47.366 --> 00:27:49.468 And take one more inhale in. 00:27:49.468 --> 00:27:53.038 And use your exhale to come back to center. 00:27:54.573 --> 00:27:58.343 Strengthening and lengthening, the balance of the two. 00:27:58.343 --> 00:28:01.813 And we talk about the asana and the body as a metaphor, 00:28:01.813 --> 00:28:04.650 and so it's good that we have this long journey together 00:28:04.650 --> 00:28:07.252 to just kind of play with passing the ball 00:28:07.252 --> 00:28:10.822 back and forth between those two things. 00:28:10.822 --> 00:28:14.493 Alright, if you have a blanky, I have a nice, heavy one too. 00:28:14.493 --> 00:28:15.561 (clicks tongue) 00:28:15.561 --> 00:28:17.663 Hey-o (laughs), doesn't even make sense. 00:28:17.663 --> 00:28:19.298 If you have a blanky, it might feel nice today 00:28:19.298 --> 00:28:22.725 to put it over the hips, 00:28:22.725 --> 00:28:26.435 right where your pelvis area is. 00:28:27.906 --> 00:28:28.907 It might feel great. 00:28:28.907 --> 00:28:30.442 You can also use it to pillow the head 00:28:30.442 --> 00:28:32.544 or roll it up behind the backs of the knees. 00:28:32.544 --> 00:28:33.946 Take your arms out wide. 00:28:33.946 --> 00:28:35.447 Wiggle your toes. 00:28:35.447 --> 00:28:37.716 Take a deep breath in. 00:28:37.716 --> 00:28:41.887 And exhale, sigh it out with a little bit of sound. 00:28:44.122 --> 00:28:48.126 Lick your lips, soften your tongue and your mouth. 00:28:48.126 --> 00:28:49.461 Soften your jaw. 00:28:51.196 --> 00:28:54.166 And come into a moment of stillness. 00:28:55.500 --> 00:28:57.002 A sweet surrender. 00:29:00.205 --> 00:29:04.522 And we finish by saying the mantra quietly, 00:29:06.378 --> 00:29:08.880 everything is as it should be. 00:29:16.722 --> 00:29:19.024 Thank you so much for sharing your time, 00:29:19.024 --> 00:29:22.394 your energy, and your practice. 00:29:22.394 --> 00:29:25.697 I truly believe that the more we practice yoga 00:29:25.697 --> 00:29:30.068 or these mindful practices, then the more peace 00:29:30.068 --> 00:29:33.238 we are able to put out into the world. 00:29:34.172 --> 00:29:37.142 So instead of namaste today, or instead of hands 00:29:37.142 --> 00:29:39.077 together at the heart, rather, we're gonna bring 00:29:39.077 --> 00:29:43.148 the two peace fingers out for this special mudra. 00:29:44.416 --> 00:29:48.685 And we'll end by simply saying, peace. 00:29:50.222 --> 00:29:51.657 Peace out. 00:29:51.657 --> 00:29:55.827 (lively orchestral music)