WEBVTT 00:00:00.467 --> 00:00:03.703 - Hey everyone and welcome to your 31 Day Yoga Revolution. 00:00:03.703 --> 00:00:07.341 It's day 23, work hard, play hard. 00:00:07.341 --> 00:00:08.842 I'm proud of you for being here. 00:00:08.842 --> 00:00:09.910 Let's do this. 00:00:09.910 --> 00:00:12.713 We have a discipline practice. 00:00:12.713 --> 00:00:14.047 Let's get started. 00:00:14.047 --> 00:00:17.551 (lively orchestral music) 00:00:22.756 --> 00:00:25.359 Alright, let's begin in a comfortable seat. 00:00:25.359 --> 00:00:27.394 Sit up nice and tall. 00:00:27.394 --> 00:00:29.897 Welcome to your yoga practice. 00:00:31.598 --> 00:00:33.867 I'm so grateful that you're here 00:00:33.867 --> 00:00:38.916 and today's practice is a contemplation on discipline. 00:00:40.407 --> 00:00:44.011 So, we're going to discuss or I'll talk about this 00:00:44.011 --> 00:00:47.381 more in depth in the email that accompanies this 00:00:47.381 --> 00:00:50.918 day 23 practice, but for now let's see if we can 00:00:50.918 --> 00:00:53.687 just place this idea of discipline, self discipline 00:00:53.687 --> 00:00:57.387 in our hearts, and it's not actually there 00:00:57.387 --> 00:01:01.501 as a prompt or as an invitation to limit you, 00:01:01.501 --> 00:01:04.096 but rather to liberate you. 00:01:04.096 --> 00:01:07.467 So, especially in yoga philosophy, 00:01:07.467 --> 00:01:11.291 we look at self discipline 00:01:11.291 --> 00:01:14.207 as a invitation 00:01:14.207 --> 00:01:17.978 or a tool to actually liberate you. 00:01:17.978 --> 00:01:20.580 So again, more on that in our discussion off the mat, 00:01:20.580 --> 00:01:23.150 but let's see if we can play with that a little bit 00:01:23.150 --> 00:01:25.953 through our body and the physical practice 00:01:25.953 --> 00:01:27.020 on the mat today. 00:01:27.020 --> 00:01:29.022 So sit up nice and tall. 00:01:30.123 --> 00:01:31.725 Blah, blah, blah, blah, blah, let's have some fun. 00:01:31.725 --> 00:01:32.993 Deep breath in. 00:01:34.027 --> 00:01:37.064 And as you exhale, relax your shoulders. 00:01:37.064 --> 00:01:39.232 And as we've been doing, just take these first couple 00:01:39.232 --> 00:01:43.103 moments to drop the day thus far, to really take 00:01:43.103 --> 00:01:47.741 this time for yourself and trust your instincts 00:01:47.741 --> 00:01:51.912 that this is where you're supposed to be right now, okay? 00:01:53.046 --> 00:01:56.083 Sit up nice and tall, use an inhale to feel 00:01:56.083 --> 00:01:57.250 that length through the spine, 00:01:57.250 --> 00:01:59.619 and then use an exhale to just ground in this moment. 00:01:59.619 --> 00:02:01.321 Honor where you're at today, 00:02:01.321 --> 00:02:03.890 accept exactly where you're at today. 00:02:03.890 --> 00:02:06.393 Everything is as it should be. 00:02:07.837 --> 00:02:10.297 So we're gonna ease in today with a little pranayama, 00:02:10.297 --> 00:02:13.633 this is actually a little Kundalini practice 00:02:13.633 --> 00:02:17.104 to awaken the body and stimulate a little energy 00:02:17.104 --> 00:02:20.574 so that we'll have something to move through 00:02:20.574 --> 00:02:24.745 our tapas practice with, so this idea, tapas, to burn. 00:02:28.115 --> 00:02:29.483 Let's just let the body talk here. 00:02:29.483 --> 00:02:31.418 Here we go, big inhale, reach the fingertips 00:02:31.418 --> 00:02:32.419 all the way up. 00:02:32.419 --> 00:02:35.088 Palms are gonna come really wide. 00:02:35.088 --> 00:02:37.991 Stretch the hands, fingertips wide. 00:02:38.959 --> 00:02:41.228 And then you're gonna take your fingers in 00:02:41.228 --> 00:02:43.030 except for the thumbs, take them in, 00:02:43.030 --> 00:02:43.997 or whatever fingers you have, 00:02:43.997 --> 00:02:45.265 you're just gonna create a little mudra, 00:02:45.265 --> 00:02:47.501 and you can actually create a mudra of your choice here 00:02:47.501 --> 00:02:48.969 if you're not working with 10 fingers 00:02:48.969 --> 00:02:51.872 or if you're wanting to adjust this in any way, 00:02:51.872 --> 00:02:55.042 you can even take the hands here and do a mudra. 00:02:55.042 --> 00:02:56.643 But, I invite you to take the arms 00:02:56.643 --> 00:02:58.478 up and overhead if you can. 00:02:58.478 --> 00:03:01.548 I'll come to this mudra here, bringing my forefingers in 00:03:01.548 --> 00:03:03.817 and keeping the thumbs out. 00:03:03.817 --> 00:03:06.153 Soft bend in the elbows here, not locked, 00:03:06.153 --> 00:03:07.287 just soft bend. 00:03:07.287 --> 00:03:08.902 Remember that beautiful rotation that you've 00:03:08.902 --> 00:03:12.159 been working on in your practice, 00:03:12.159 --> 00:03:14.895 and depending on your energy level or how many times 00:03:14.895 --> 00:03:17.497 you take your arms up and over your head 00:03:17.497 --> 00:03:19.900 throughout the day, you might already begin to feel 00:03:19.900 --> 00:03:21.735 tired or weary here. 00:03:21.735 --> 00:03:24.371 So let's use the breath and the focus of our mind 00:03:24.371 --> 00:03:28.275 to really support this action as we inhale, lift, 00:03:28.275 --> 00:03:30.844 press your thumbs up, up, up. 00:03:30.844 --> 00:03:34.014 And exhale, ground the shoulders down. 00:03:34.848 --> 00:03:36.983 Start to focus on the sensation 00:03:36.983 --> 00:03:41.121 and become absorbed with the sound of your breath. 00:03:41.121 --> 00:03:43.690 Close your eyes here for a couple minutes. 00:03:43.690 --> 00:03:48.428 Whoa, couple moments, not minutes, don't worry. 00:03:48.428 --> 00:03:49.262 And breathe. 00:03:49.262 --> 00:03:51.498 Feel the blood flow opposite direction. 00:03:51.498 --> 00:03:53.333 Press into the thumbs. 00:03:57.671 --> 00:04:02.275 Imagine you're leaning up against a wall here. 00:04:02.275 --> 00:04:05.245 Then find places to lift and places to ground, 00:04:05.245 --> 00:04:07.881 so draw some energy up from the pelvic floor. 00:04:07.881 --> 00:04:10.350 Ground down through the tops of the thighs. 00:04:10.350 --> 00:04:12.352 You got this, one more breath cycle. 00:04:12.352 --> 00:04:13.520 Big inhale in. 00:04:15.122 --> 00:04:16.790 And long exhale out. 00:04:18.325 --> 00:04:21.194 With grace, with poise, release the fingertips 00:04:21.194 --> 00:04:24.030 nice and slow, place your hands in your lap 00:04:24.030 --> 00:04:26.433 and continue to listen to the sound of your breath. 00:04:26.433 --> 00:04:27.267 Breathe. 00:04:37.577 --> 00:04:41.421 And we take this time to become aware 00:04:41.421 --> 00:04:43.817 of how we're feeling today. 00:04:48.271 --> 00:04:50.624 And then drop your chin to your chest, 00:04:50.624 --> 00:04:53.160 feel big stretch in the back of the neck. 00:04:53.160 --> 00:04:54.995 Pull the shoulders back. 00:04:54.995 --> 00:04:56.596 See if you can anchor a little energy 00:04:56.596 --> 00:04:58.832 through the upper back body, perhaps by bringing 00:04:58.832 --> 00:05:00.734 the shoulder blades together. 00:05:00.734 --> 00:05:02.235 Pinch your pencil. 00:05:06.206 --> 00:05:08.642 And then left ear over left shoulder, 00:05:08.642 --> 00:05:11.077 keep that activation in the upper back body 00:05:11.077 --> 00:05:15.215 as you gently bring the left ear over to the left shoulder. 00:05:15.215 --> 00:05:17.962 Soft face, soft jaw. 00:05:17.962 --> 00:05:19.313 Big breath. 00:05:21.354 --> 00:05:24.191 And then slowly, mindfully, chin to chest 00:05:24.191 --> 00:05:27.027 and right ear over right shoulder. 00:05:29.896 --> 00:05:32.666 And then notice if there's any added tension here. 00:05:32.666 --> 00:05:35.035 Part of this practice is definitely noticing 00:05:35.035 --> 00:05:38.305 where we're actually creating tension, adding tension, 00:05:38.305 --> 00:05:41.575 so for me I often grip in my hip flexors, 00:05:41.575 --> 00:05:43.243 see if you can soften in the places 00:05:43.243 --> 00:05:45.145 that are gripping here. 00:05:48.682 --> 00:05:52.452 And then draw the chin to the chest and roll it up slowly. 00:05:52.452 --> 00:05:54.988 Alright, big inhale to reach the fingertips back up. 00:05:54.988 --> 00:05:56.189 Spread your palms. 00:05:56.189 --> 00:05:57.390 Spread your fingers. 00:05:57.390 --> 00:05:59.259 Press the thumbs into the earth when you're ready, 00:05:59.259 --> 00:06:01.895 so go from open palms, so lots of mindfulness, 00:06:01.895 --> 00:06:05.765 energy in the fingers, and then find your mudra. 00:06:05.765 --> 00:06:09.302 Alright, so a little Kapalabhati breath. 00:06:09.302 --> 00:06:12.339 This is a wonderful breath to kind of just jumpstart 00:06:12.339 --> 00:06:15.275 your day, give you a little extra kick of energy. 00:06:15.275 --> 00:06:16.443 It's a cleansing breath. 00:06:16.443 --> 00:06:18.111 It's a fiery breath. 00:06:19.512 --> 00:06:21.314 And so, we take a deep breath in, 00:06:21.314 --> 00:06:23.850 and on the exhale we draw the navel in 00:06:23.850 --> 00:06:26.798 firmly, fiercely, sharp. 00:06:26.798 --> 00:06:28.421 The inhale is passive. 00:06:28.421 --> 00:06:29.889 The exhale is strong. 00:06:29.889 --> 00:06:32.792 And really, it's a microcosm of the breath work 00:06:32.792 --> 00:06:35.262 we've been doing, using the inhale to find expansion 00:06:35.262 --> 00:06:38.565 and the exhale to contract and find support from within. 00:06:38.565 --> 00:06:42.135 There's a whole video on this breath, Skull Shining breath 00:06:42.135 --> 00:06:44.504 is what it translates to, which I think is awesome, 00:06:44.504 --> 00:06:45.672 rock and roll! 00:06:47.507 --> 00:06:48.742 But we'll be here for a couple minutes. 00:06:48.742 --> 00:06:52.012 Keep your arms up and overhead if you can. 00:06:52.012 --> 00:06:53.847 Find something to focus on in front of you 00:06:53.847 --> 00:06:56.049 or you can focus at the video. 00:06:56.049 --> 00:06:59.119 Sit up nice and tall and let's begin. 00:06:59.986 --> 00:07:02.922 (exhaling breaths) 00:07:06.626 --> 00:07:08.495 Try to keep your shoulders relaxed 00:07:08.495 --> 00:07:11.164 and just create movement in the belly. 00:07:11.164 --> 00:07:14.067 (exhaling breaths) 00:07:21.574 --> 00:07:23.877 Inhale is passive, exhale is sharp. 00:07:23.877 --> 00:07:25.412 Draw the navel in. 00:07:25.412 --> 00:07:28.315 (exhaling breaths) 00:07:41.428 --> 00:07:44.064 Take a deep breath in. 00:07:44.064 --> 00:07:46.533 And with grace, with control release hands, 00:07:46.533 --> 00:07:48.835 opposite hand on top if you can remember, 00:07:48.835 --> 00:07:50.837 just place the palms gently in your lap. 00:07:50.837 --> 00:07:52.105 Close your eyes. 00:07:52.105 --> 00:07:53.740 Activate the upper back body. 00:07:53.740 --> 00:07:55.775 Lift your heart. 00:07:55.775 --> 00:07:57.444 Observe your breath. 00:07:59.879 --> 00:08:04.017 Notice places where you might be gripping, holding. 00:08:05.452 --> 00:08:06.286 Soften. 00:08:11.558 --> 00:08:13.560 Wonderful, bat the eyelashes open. 00:08:13.560 --> 00:08:17.497 Let's bring the palms together, create a little heat, 00:08:17.497 --> 00:08:19.366 tapas, to burn. 00:08:20.533 --> 00:08:22.969 Create a little friction, and then take this energy, 00:08:22.969 --> 00:08:27.173 open your eyes, open your mouth, open your jaw. 00:08:27.173 --> 00:08:28.408 Stretch it out. 00:08:31.211 --> 00:08:33.613 Start to wake up the face, wake up your eyeballs, 00:08:33.613 --> 00:08:37.616 maybe take 'em a little side-to-side, up and down. 00:08:37.616 --> 00:08:40.120 ♫ Up and down 00:08:41.254 --> 00:08:45.759 Then we'll take it forward and onto all fours for Cat-Cow. 00:08:45.759 --> 00:08:46.726 Take your time getting there. 00:08:46.726 --> 00:08:51.197 See if you can move with your breath even here. 00:08:51.197 --> 00:08:53.633 When you're ready, start to fire it up. 00:08:53.633 --> 00:08:54.734 Careful not to rush. 00:08:54.734 --> 00:08:56.569 Keep it nice and integrated. 00:08:56.569 --> 00:08:58.671 Inhale, drop the belly. 00:08:58.671 --> 00:08:59.506 You know what to do here. 00:08:59.506 --> 00:09:00.640 Exhale, round through the spine. 00:09:00.640 --> 00:09:02.609 Take it a couple rounds. 00:09:04.110 --> 00:09:07.914 Trust this is where you're supposed to be. 00:09:07.914 --> 00:09:11.418 Start to create more movement up and down, 00:09:13.553 --> 00:09:15.055 through the spine. 00:09:19.492 --> 00:09:22.195 Hands are nice and stretched out on your mat. 00:09:22.195 --> 00:09:25.131 Fingertips pressing into the earth. 00:09:28.701 --> 00:09:30.490 And a couple more. 00:09:37.544 --> 00:09:39.813 And then we'll make our way to Downward Facing Dog 00:09:39.813 --> 00:09:42.849 by curling the toes under and sending the hips up high. 00:09:42.849 --> 00:09:45.051 Take a couple breaths here. 00:09:45.051 --> 00:09:46.619 You can take your dog for a little walk 00:09:46.619 --> 00:09:50.824 and then eventually come to a place of stillness. 00:09:50.824 --> 00:09:52.892 Listen to the sound of your breath. 00:09:52.892 --> 00:09:55.548 Sweet like the ocean. 00:10:00.600 --> 00:10:03.536 Upper arm bones rotate out away from the ears. 00:10:03.536 --> 00:10:05.538 Inner thighs spiral in. 00:10:05.538 --> 00:10:08.174 We lift up from the hip crease and then we anchor down 00:10:08.174 --> 00:10:09.008 through the heels. 00:10:09.008 --> 00:10:11.244 Don't worry about the heels touching the ground at all. 00:10:11.244 --> 00:10:13.847 And then just make sure the neck is integrated here. 00:10:13.847 --> 00:10:17.884 Maybe draw your nose or tuck your chin in slightly rather. 00:10:17.884 --> 00:10:19.219 One more breath. 00:10:20.954 --> 00:10:21.788 Fabulous. 00:10:21.788 --> 00:10:24.290 Then make your way to the top, nice and slow. 00:10:24.290 --> 00:10:27.293 Nice, slow movement here to start. 00:10:27.293 --> 00:10:30.230 Stretching through the backs of the legs. 00:10:30.230 --> 00:10:31.998 And we'll come to our Forward Fold 00:10:31.998 --> 00:10:36.536 where we'll take a couple fierce breaths here, 00:10:36.536 --> 00:10:40.464 letting any tension, any stress go, 00:10:40.464 --> 00:10:43.743 anything that you've been carrying perhaps on your back, 00:10:43.743 --> 00:10:44.978 let that load go. 00:10:44.978 --> 00:10:48.348 You don't need to carry that weight for the duration 00:10:48.348 --> 00:10:49.682 of our practice. 00:10:55.154 --> 00:10:56.322 Keep it light. 00:11:00.226 --> 00:11:04.397 And then when you're ready, slowly roll all the way up. 00:11:09.836 --> 00:11:11.838 And alright, and as you roll up, 00:11:11.838 --> 00:11:14.007 really press your feet into the ground, 00:11:14.007 --> 00:11:17.377 create that full body awareness, and swim the fingertips 00:11:17.377 --> 00:11:19.646 behind to interlace. 00:11:19.646 --> 00:11:21.981 Draw the knuckles down and away. 00:11:21.981 --> 00:11:24.484 Start to open up through the chest. 00:11:24.484 --> 00:11:28.755 Your pecs, your shoulders, breathe deep here, 00:11:28.755 --> 00:11:30.123 and you can find what feels good. 00:11:30.123 --> 00:11:33.459 Stay soft, so mindful in the knees, so not locked, 00:11:33.459 --> 00:11:36.362 and you can sway a little side-to-side. 00:11:36.362 --> 00:11:39.632 Maybe repeat the ear over the shoulder. 00:11:42.769 --> 00:11:45.081 Lift the toes. 00:11:46.806 --> 00:11:50.076 And then take a big breath in. 00:11:50.076 --> 00:11:53.012 And exhale to release, break free. 00:11:53.012 --> 00:11:55.315 Inhale, reach for the sky. 00:11:55.315 --> 00:11:56.649 Stretch. 00:11:56.649 --> 00:12:00.253 And exhale, Forward Fold, all the way down. 00:12:02.088 --> 00:12:02.989 Way to stick with it. 00:12:02.989 --> 00:12:04.591 Here we are, inhale. 00:12:04.591 --> 00:12:05.858 Find that halfway lift. 00:12:05.858 --> 00:12:08.061 Try to find something new here as you lengthen 00:12:08.061 --> 00:12:10.763 through the crown, pull the elbows back. 00:12:10.763 --> 00:12:13.833 And exhale, slide it back down. 00:12:13.833 --> 00:12:15.168 Inhale, reach for the sky, 00:12:15.168 --> 00:12:17.203 really feel your feet pressing into the earth. 00:12:17.203 --> 00:12:21.207 Engage the legs, all the muscles as you reach up high, 00:12:21.207 --> 00:12:25.478 and then exhale, interlace, opposite thumb behind this time. 00:12:25.478 --> 00:12:27.113 Knuckles draw down and away, 00:12:27.113 --> 00:12:29.649 title of my second book as you know. 00:12:29.649 --> 00:12:32.085 (laughs) That joke needs to die. 00:12:32.085 --> 00:12:34.621 And we open the chest and again, just find some soft, 00:12:34.621 --> 00:12:36.222 easy movement here. 00:12:38.424 --> 00:12:40.193 And make it your own. 00:12:47.033 --> 00:12:49.535 Then big inhale, press away from the earth, 00:12:49.535 --> 00:12:52.905 expand through all four sides of the torso. 00:12:52.905 --> 00:12:55.241 And exhale to break free. 00:12:55.241 --> 00:12:56.242 There's a lightness here. 00:12:56.242 --> 00:12:58.544 Inhale, reach for the sky, Volcano Pose, 00:12:58.544 --> 00:13:01.180 big, big beach ball up and overhead. 00:13:01.180 --> 00:13:02.949 Stay here for a couple breaths. 00:13:02.949 --> 00:13:04.484 Draw the shoulders down. 00:13:04.484 --> 00:13:05.752 Lift your toes. 00:13:07.620 --> 00:13:08.454 Engage. 00:13:09.689 --> 00:13:13.292 Feel the blood flow opposite direction here in the hands. 00:13:13.292 --> 00:13:15.061 Really pay attention. 00:13:15.061 --> 00:13:18.097 Try to study the sensations rather than just hit your mark. 00:13:18.097 --> 00:13:20.967 Really can you embody this shape 00:13:22.869 --> 00:13:25.439 with such self-awareness? 00:13:27.640 --> 00:13:30.943 For me discipline and awareness translate to the same thing 00:13:30.943 --> 00:13:33.012 when I'm on my yoga mat. 00:13:33.012 --> 00:13:34.180 Big breath in. 00:13:35.181 --> 00:13:37.617 Use your exhale to fold. 00:13:37.617 --> 00:13:41.921 Great work, feel the blood flow opposite direction here. 00:13:41.921 --> 00:13:43.289 And then when you're ready, inhale, 00:13:43.289 --> 00:13:45.391 lift up halfway. 00:13:45.391 --> 00:13:47.727 Awesome, exhale, soften and bow. 00:13:47.727 --> 00:13:50.196 Bring the feet together arch to arch 00:13:50.196 --> 00:13:52.098 and then slide your right foot back. 00:13:52.098 --> 00:13:55.001 Step lightly with an awareness. 00:13:55.001 --> 00:13:57.737 Back knee lowered or lifted today, yogi's choice. 00:13:57.737 --> 00:14:01.908 As you open up, just start to stretch out through the legs. 00:14:01.908 --> 00:14:06.045 So notice if the upper back body is rounded here, 00:14:06.045 --> 00:14:08.481 can you tug the shoulders back, anchor through 00:14:08.481 --> 00:14:11.417 the shoulder blades, and open the chest. 00:14:11.417 --> 00:14:14.454 Then one more big breath in here. 00:14:14.454 --> 00:14:16.155 Then exhale, plant the palms, 00:14:16.155 --> 00:14:20.326 step the left toes back to our first Plank here today. 00:14:22.028 --> 00:14:23.696 Find the integrity. 00:14:23.696 --> 00:14:24.697 Big breaths. 00:14:25.965 --> 00:14:27.300 And then slowly lower all the way down. 00:14:27.300 --> 00:14:28.534 You can lower the knees. 00:14:28.534 --> 00:14:31.404 Come all the way to the belly. 00:14:31.404 --> 00:14:36.109 Big inhale to lift your heart, pull the elbows back. 00:14:36.109 --> 00:14:39.078 And then exhale to cascade and release back down. 00:14:39.078 --> 00:14:40.313 Curl the toes under. 00:14:40.313 --> 00:14:41.481 Lift the kneecaps. 00:14:41.481 --> 00:14:44.350 Big inhale to press up to Plank. 00:14:44.350 --> 00:14:47.520 And then big exhale to send the hips up high, 00:14:47.520 --> 00:14:48.788 Downward Facing Dog. 00:14:48.788 --> 00:14:51.591 Shake the head a little loose here. 00:14:51.591 --> 00:14:54.427 Focus on the sound of your breath. 00:14:58.564 --> 00:14:59.832 Wonderful and then nice and easy, 00:14:59.832 --> 00:15:01.367 we'll step the right foot up, 00:15:01.367 --> 00:15:03.870 back knee can lower or stay lifted, 00:15:03.870 --> 00:15:06.873 and we just take a couple breaths here to warm up the legs. 00:15:06.873 --> 00:15:08.608 So stretch through those muscles. 00:15:08.608 --> 00:15:10.743 Find our alignment. 00:15:10.743 --> 00:15:12.478 Challenge the breath. 00:15:13.713 --> 00:15:16.749 And remember to allow the news from your foundation, 00:15:16.749 --> 00:15:19.185 from down below to travel all the way up to the spine, 00:15:19.185 --> 00:15:21.020 so if the spine is rounded here, 00:15:21.020 --> 00:15:22.855 loop the shoulders and see if you can create 00:15:22.855 --> 00:15:26.459 a nice, long, beautiful, open pathway 00:15:26.459 --> 00:15:29.621 from the crown to the tail, 00:15:29.621 --> 00:15:31.731 from the tail to the crown. 00:15:31.731 --> 00:15:34.467 One more big breath here, you got it. 00:15:34.467 --> 00:15:37.170 And exhale, plant the palms, step the right toes back, 00:15:37.170 --> 00:15:40.673 Plank Pose, press away from your yoga mat. 00:15:41.541 --> 00:15:42.775 Breathe deep. 00:15:42.775 --> 00:15:43.776 Inhale. 00:15:43.776 --> 00:15:46.012 Exhale, slowly lower the knees if you'd like 00:15:46.012 --> 00:15:48.381 and we're lowering all the way down to the belly. 00:15:48.381 --> 00:15:50.950 Gaze forward as you lower down. 00:15:52.018 --> 00:15:53.738 Inhale, Cobra. 00:15:55.221 --> 00:15:57.256 Exhale to release. 00:15:57.256 --> 00:15:58.891 Curl the toes under. 00:15:58.891 --> 00:16:01.427 Draw the navel up to the spine as you power up, 00:16:01.427 --> 00:16:02.962 lift the kneecaps, tone the quads. 00:16:02.962 --> 00:16:05.331 Big breath presses you up to Plank. 00:16:05.331 --> 00:16:08.234 And then exhale to your dog. 00:16:08.234 --> 00:16:11.304 Fabulous, deep breath in here. 00:16:11.304 --> 00:16:13.779 And long breath out. 00:16:16.642 --> 00:16:18.744 Inhale to look forward. 00:16:18.744 --> 00:16:22.648 Exhale, make your way to the top, Forward Fold. 00:16:24.917 --> 00:16:26.986 Inhale, halfway lift. 00:16:26.986 --> 00:16:30.156 Find a lightness in your heart here, so inflate, 00:16:30.156 --> 00:16:32.658 and then exhale to release. 00:16:32.658 --> 00:16:34.293 Inhale, root to rise. 00:16:34.293 --> 00:16:36.762 Strong energy through the fingers as you reach up 00:16:36.762 --> 00:16:38.464 towards the sky. 00:16:38.464 --> 00:16:40.166 And exhale, hands to heart. 00:16:40.166 --> 00:16:41.434 Draw it all in. 00:16:42.568 --> 00:16:43.903 Strong focus. 00:16:43.903 --> 00:16:45.421 Inhale, reach. 00:16:47.840 --> 00:16:49.240 Exhale, fold. 00:16:52.044 --> 00:16:53.946 Inhale, halfway lift. 00:16:53.946 --> 00:16:56.148 Listen to your breath. 00:16:56.148 --> 00:16:57.216 Exhale, fold. 00:16:59.919 --> 00:17:01.854 Inhale, step the right foot back. 00:17:01.854 --> 00:17:03.522 Back knee lowered or lifted. 00:17:03.522 --> 00:17:05.523 Loop the shoulders, open the chest. 00:17:05.523 --> 00:17:06.858 We're gonna come off the fingertips here 00:17:06.858 --> 00:17:08.426 for one big inhale. 00:17:08.426 --> 00:17:09.228 Inhale in. 00:17:10.262 --> 00:17:12.865 And exhale, plant the palms. 00:17:12.865 --> 00:17:14.666 Step the left toes back. 00:17:14.666 --> 00:17:17.470 Belly to Cobra or Chaturanga to Up Dog. 00:17:17.470 --> 00:17:19.906 Gaze forward as you lower down. 00:17:19.906 --> 00:17:22.808 Inhale, pull the elbows back. 00:17:22.808 --> 00:17:25.111 Exhale to release. 00:17:25.111 --> 00:17:26.512 Curl the toes under. 00:17:26.512 --> 00:17:29.649 When you are ready, press up to Plank. 00:17:29.649 --> 00:17:32.852 And then Downward Facing Dog. 00:17:32.852 --> 00:17:34.854 Awesome strength, awesome focus. 00:17:34.854 --> 00:17:37.723 Stay present with your breath. 00:17:37.723 --> 00:17:41.060 Big inhale to step the right foot up all the way. 00:17:41.060 --> 00:17:42.929 Back knee lowered or lifted, yogi's choice 00:17:42.929 --> 00:17:47.333 as you loop the shoulders, look forward, open your heart. 00:17:47.333 --> 00:17:50.303 Then big inhale to lift the fingertips just for a breath. 00:17:50.303 --> 00:17:53.239 Open, inhale, squeeze the inner thighs together. 00:17:53.239 --> 00:17:54.974 Exhale, plant. 00:17:54.974 --> 00:17:57.177 Step the right foot back, creating more heat, 00:17:57.177 --> 00:17:59.879 belly to Cobra or Chaturanga to Upward Dog. 00:17:59.879 --> 00:18:01.280 Take your gaze forward. 00:18:01.280 --> 00:18:03.382 Keep it there as you move with your breath, 00:18:03.382 --> 00:18:07.553 inhaling to open the chest, open the heart. 00:18:07.553 --> 00:18:12.124 And then exhale to make your way to Downward Dog. 00:18:12.124 --> 00:18:15.227 So you make it your own, of course you can do all fours 00:18:15.227 --> 00:18:18.564 in between there, Child's Pose. 00:18:18.564 --> 00:18:20.399 Just a reminder. 00:18:20.399 --> 00:18:23.436 In your Down Dog, take a deep breath in. 00:18:23.436 --> 00:18:26.005 And a long breath out. 00:18:26.005 --> 00:18:27.873 Inhale to look forward. 00:18:27.873 --> 00:18:32.044 And then exhale to make your way to the top, Forward Fold. 00:18:35.615 --> 00:18:37.616 Inhale, halfway lift. 00:18:37.616 --> 00:18:40.119 Move with your breath. 00:18:40.119 --> 00:18:42.188 Exhale to soften and bow. 00:18:43.189 --> 00:18:45.291 Root to rise, energy in the fingertips. 00:18:45.291 --> 00:18:48.461 Inhale, reach for the sky, really reach. 00:18:48.461 --> 00:18:52.231 And exhale, gather it all in, hands to heart. 00:18:52.231 --> 00:18:53.466 Deep breath in. 00:18:54.734 --> 00:18:56.395 Soft exhale out. 00:18:58.804 --> 00:19:02.408 Beautiful, inhale, reach for the sky. 00:19:02.408 --> 00:19:03.926 Exhale, fold. 00:19:05.811 --> 00:19:07.580 Inhale, halfway lift. 00:19:08.881 --> 00:19:10.783 Exhale, soften and bow. 00:19:11.851 --> 00:19:13.886 Inhale, step the right foot back. 00:19:13.886 --> 00:19:16.455 This time we're gonna pivot on the back foot 00:19:16.455 --> 00:19:20.126 and on the inhale, rise up to Warrior I. 00:19:20.126 --> 00:19:21.460 So your right toes are pointing towards 00:19:21.460 --> 00:19:24.764 the front right corner of your yoga mat or the room, 00:19:24.764 --> 00:19:26.799 and your fingertips have energy in them 00:19:26.799 --> 00:19:29.435 as they reach for the sky. 00:19:29.435 --> 00:19:31.804 Front knee over front ankle. 00:19:31.804 --> 00:19:34.240 Moving through your checklist here, lifting up, 00:19:34.240 --> 00:19:36.675 drawing the belly in. 00:19:36.675 --> 00:19:39.945 Pressing into the knife edge of that back foot. 00:19:39.945 --> 00:19:41.847 Lengthen your tailbone down. 00:19:41.847 --> 00:19:43.816 And just make sure you're not cutting off energy here, 00:19:43.816 --> 00:19:47.219 so drop the shoulders down, create space. 00:19:48.551 --> 00:19:51.757 Then definitely reside in the breath here. 00:19:51.757 --> 00:19:55.061 Drop the pose and let your breath move through the shape, 00:19:55.061 --> 00:19:56.462 whatever that means to you. 00:19:56.462 --> 00:19:59.565 Really feeling the strength, the power in that back leg. 00:19:59.565 --> 00:20:02.501 That strong bend in the front leg. 00:20:02.501 --> 00:20:05.181 The stability all the way up through the spine. 00:20:05.181 --> 00:20:09.475 And then you bring the softness as you inhale. 00:20:09.475 --> 00:20:11.577 And ground as you exhale. 00:20:13.512 --> 00:20:15.781 One more breath, feel the blood flow. 00:20:15.781 --> 00:20:18.551 Discipline practice, we got this. 00:20:20.352 --> 00:20:21.895 And exhale. 00:20:22.988 --> 00:20:26.592 Great, inhale, reach your fingertips a little higher. 00:20:26.592 --> 00:20:28.861 And exhale, hands to heart. 00:20:30.362 --> 00:20:32.851 Pivot on the back foot slowly, 00:20:32.851 --> 00:20:36.869 really slow as if you're moving through sludge or clay, 00:20:36.869 --> 00:20:39.171 and then maybe you can bend that front knee a little deeper, 00:20:39.171 --> 00:20:40.906 you come to high lunge. 00:20:40.906 --> 00:20:43.309 Feel that gorgeous stretch in the hip flexor. 00:20:43.309 --> 00:20:46.245 Lift your heart, sternum to thumbs. 00:20:46.245 --> 00:20:47.980 And breathe in here. 00:20:47.980 --> 00:20:50.883 Then on an exhale, we're gonna step the back foot up 00:20:50.883 --> 00:20:54.053 and come to a standing one-legged Tadasana. 00:20:54.053 --> 00:20:55.192 Whoa. 00:20:56.555 --> 00:20:58.390 Beautiful, inhale in. 00:20:58.390 --> 00:21:01.327 Exhale, cross the right leg over the left. 00:21:01.327 --> 00:21:03.929 Sink a little deeper in your standing leg. 00:21:03.929 --> 00:21:07.566 And maybe you wrap the toes around, maybe not. 00:21:07.566 --> 00:21:08.634 Breathe deep. 00:21:09.468 --> 00:21:12.304 Draw the navel inward and upward. 00:21:12.304 --> 00:21:13.606 So little eagle legs here. 00:21:13.606 --> 00:21:14.573 Breathing deep. 00:21:14.573 --> 00:21:17.543 Again, you decide soft hands or maybe 00:21:17.543 --> 00:21:20.546 pressing into the palms, you're in charge. 00:21:20.546 --> 00:21:21.948 Lengthen the back of the neck. 00:21:21.948 --> 00:21:25.117 Take one more breath here. 00:21:25.117 --> 00:21:27.620 Then we're gonna unravel, unravel, unravel. 00:21:27.620 --> 00:21:29.855 Come all the way back to your high lunge. 00:21:29.855 --> 00:21:31.290 Don't look back, trust. 00:21:31.290 --> 00:21:33.392 Just keep your gaze forward. 00:21:33.392 --> 00:21:36.295 The earth is there to catch you, I'll be. 00:21:36.295 --> 00:21:39.598 Inhale, reach for the sky, awesome work. 00:21:39.598 --> 00:21:42.401 Then exhale, rain it all the way back down to your lunge, 00:21:42.401 --> 00:21:44.670 back to that nice, low lunge. 00:21:44.670 --> 00:21:46.939 Inhale to look forward. 00:21:46.939 --> 00:21:49.675 Exhale, plant the palms, step the left toes back. 00:21:49.675 --> 00:21:52.044 You can move straight to Downward Dog here my friends 00:21:52.044 --> 00:21:55.814 or you move belly to Cobra or Chaturanga to Up Dog, 00:21:55.814 --> 00:21:58.150 creating a little more heat. 00:21:59.318 --> 00:22:01.320 Moving with your breath. 00:22:11.597 --> 00:22:15.067 In Downward Dog, take a deep breath in. 00:22:15.067 --> 00:22:16.902 And a long breath out. 00:22:19.538 --> 00:22:22.408 And nice and easy, step the right leg all the way up. 00:22:22.408 --> 00:22:24.577 Come to a nice, low lunge. 00:22:24.577 --> 00:22:26.145 Inhale to look forward. 00:22:26.145 --> 00:22:28.647 Then exhale, pivot on the back foot. 00:22:28.647 --> 00:22:31.450 Rise up, big breath, Warrior I. 00:22:31.450 --> 00:22:33.485 Take your time to get situated here. 00:22:33.485 --> 00:22:35.888 Find nice, strong foundation. 00:22:38.924 --> 00:22:41.460 Stay focused on the situation. 00:22:41.460 --> 00:22:45.631 So, there's an expression, the mat is a mirror. 00:22:45.631 --> 00:22:48.567 Stay focused on what's going on here. 00:22:48.567 --> 00:22:52.705 What is going on between the four corners of your yoga mat? 00:22:52.705 --> 00:22:53.806 Stay present. 00:22:56.842 --> 00:22:59.712 Press into the knife edge of that back foot. 00:22:59.712 --> 00:23:02.381 Lengthen tailbone down. 00:23:02.381 --> 00:23:05.784 Do your best, stick with your breath. 00:23:05.784 --> 00:23:08.220 And then remember to create a little bit of spaciousness 00:23:08.220 --> 00:23:11.557 here, so open the chest, drop the shoulders, 00:23:11.557 --> 00:23:15.628 maybe imagine you're carrying a big beach ball here. 00:23:15.628 --> 00:23:19.031 Then feel the blood flow all the way down, 00:23:19.031 --> 00:23:22.584 marrying the stability and the ease, 00:23:23.469 --> 00:23:25.738 the strength and the grace. 00:23:28.707 --> 00:23:31.877 Take one more breath cycle in and out. 00:23:36.949 --> 00:23:40.486 Then inhale, reach the fingertips even higher, 00:23:40.486 --> 00:23:44.857 and then exhale, hands to the heart, namaste. 00:23:44.857 --> 00:23:47.459 And slow and steady, try to move from your center, 00:23:47.459 --> 00:23:49.762 so rather than isolating that back foot, 00:23:49.762 --> 00:23:53.198 your navel's gonna draw in and that's what cues, 00:23:53.198 --> 00:23:56.239 ah, that left foot to pivot. 00:23:57.403 --> 00:24:01.907 Sink a little deeper into your front leg, lift your heart. 00:24:01.907 --> 00:24:04.476 Again marrying the effort and the ease here. 00:24:04.476 --> 00:24:07.404 Stay focused, stay calm. 00:24:08.614 --> 00:24:10.482 Inhale, lift the sternum to the thumbs. 00:24:10.482 --> 00:24:12.685 Grow longer in the torso. 00:24:12.685 --> 00:24:14.186 And then soften that back leg 00:24:14.186 --> 00:24:16.155 and here we go, standing one-legged Tadasana. 00:24:16.155 --> 00:24:18.557 Hold onto your focus and let's play. 00:24:18.557 --> 00:24:19.458 We lift up. 00:24:21.560 --> 00:24:24.063 Strong in the standing leg, so standing leg pushes 00:24:24.063 --> 00:24:26.498 away from the earth and we use our light practice 00:24:26.498 --> 00:24:29.568 to find a buoyancy with every inhale. 00:24:30.736 --> 00:24:33.205 And you can stay playing here or we'll cross the left 00:24:33.205 --> 00:24:36.475 leg over the right and begin to sink a little lower 00:24:36.475 --> 00:24:37.910 in the standing leg. 00:24:37.910 --> 00:24:41.013 Can also wrap that foot around, Garudasana legs. 00:24:41.013 --> 00:24:43.215 And just play here. 00:24:43.215 --> 00:24:44.917 Zipping up through the front. 00:24:44.917 --> 00:24:46.585 Grounding through the back. 00:24:46.585 --> 00:24:49.188 Party in the front, oh, it's business in the front. 00:24:49.188 --> 00:24:51.423 Party in the back. 00:24:51.423 --> 00:24:53.525 I'm party in the front, business in the back. 00:24:53.525 --> 00:24:55.027 Lift the sternums. 00:24:59.631 --> 00:25:01.266 Sternum, not sternums. 00:25:01.266 --> 00:25:03.802 (laughs) 00:25:03.802 --> 00:25:05.404 Breathe. 00:25:05.404 --> 00:25:07.873 And then keep your gaze forward. 00:25:07.873 --> 00:25:12.211 Keep your breath really buoyant and let's unravel 00:25:12.211 --> 00:25:14.113 and send those toes back without looking, 00:25:14.113 --> 00:25:16.081 just trust that the ground is there to catch you. 00:25:16.081 --> 00:25:18.517 Come back to your nice, high lunge. 00:25:18.517 --> 00:25:21.286 Wow, beautiful, step nice and light. 00:25:21.286 --> 00:25:23.155 Find that buoyancy here. 00:25:23.155 --> 00:25:24.723 Big breath. 00:25:24.723 --> 00:25:26.892 Reach for the sky. 00:25:26.892 --> 00:25:30.696 Exhale, rain it all the way down to your nice, low lunge. 00:25:30.696 --> 00:25:33.899 Inhale, let your heart radiate forward. 00:25:33.899 --> 00:25:36.769 Exhale, plant the palms, let's get strong. 00:25:36.769 --> 00:25:39.304 Belly to Cobra or Chaturanga to Up Dog. 00:25:39.304 --> 00:25:40.873 Move with your breath. 00:25:40.873 --> 00:25:43.876 Be present, be kind to your shoulders. 00:25:43.876 --> 00:25:46.912 Use your exhale to make your way to Child's Pose 00:25:46.912 --> 00:25:50.761 or to Down Dog for three full breaths. 00:25:52.651 --> 00:25:55.220 Listen to them, count them out. 00:25:56.688 --> 00:25:58.290 Awesome work today. 00:25:58.290 --> 00:25:59.491 Way to show up for yourself. 00:25:59.491 --> 00:26:03.948 I'm serious, it's so amazing, so amazing. 00:26:06.965 --> 00:26:08.195 So good. 00:26:11.270 --> 00:26:12.905 Alright, if you're in Child's Pose, 00:26:12.905 --> 00:26:15.674 make your way to Down Dog, and we'll bend the knees, 00:26:15.674 --> 00:26:18.177 everybody inhale, look forward. 00:26:18.177 --> 00:26:22.181 And exhale, make your way to the tippy top. 00:26:22.181 --> 00:26:24.116 This time bend your knees 00:26:24.116 --> 00:26:27.953 so much so that your belly comes to the tops of the thighs. 00:26:27.953 --> 00:26:29.121 Send the hips back. 00:26:29.121 --> 00:26:32.758 And then inhale, sweep the fingertips forward. 00:26:32.758 --> 00:26:35.761 Big beach ball up and overhead, Utkatasana. 00:26:35.761 --> 00:26:36.829 (laughs) 00:26:36.829 --> 00:26:38.564 I'm sorry, Utkatasana. 00:26:38.564 --> 00:26:42.468 Every time I say that, it sounds so Southern, Utkatasana. 00:26:42.468 --> 00:26:45.110 Lengthen the tailbone down, open the chest. 00:26:45.110 --> 00:26:46.905 Okay, check it out, big inhale. 00:26:46.905 --> 00:26:50.409 Exhale, send the fingertips back and lift your heels. 00:26:50.409 --> 00:26:53.045 Draw the navel, belly up, up, up. 00:26:53.045 --> 00:26:54.213 Drinking bird. 00:26:54.213 --> 00:26:56.748 Reach the fingertips back, crown of the head reaches 00:26:56.748 --> 00:26:59.418 forward, see if you can sink a little lower. 00:26:59.418 --> 00:27:01.220 Awesome, lower the heels. 00:27:01.220 --> 00:27:05.224 Inhale, reach for the sky all the way up, oh yeah. 00:27:05.224 --> 00:27:06.625 Big inhale here. 00:27:06.625 --> 00:27:08.527 Open your chest. 00:27:08.527 --> 00:27:10.562 And then exhale, lengthen tailbone down. 00:27:10.562 --> 00:27:11.997 Gather it all in. 00:27:13.098 --> 00:27:14.426 Fabulous work. 00:27:14.426 --> 00:27:15.834 Deep breath in. 00:27:17.135 --> 00:27:18.237 Close your eyes. 00:27:18.237 --> 00:27:21.974 As you breathe out, just observe your breath. 00:27:21.974 --> 00:27:24.576 Observe the energy of the body. 00:27:25.677 --> 00:27:29.515 And delight in the awareness that we cultivate 00:27:30.682 --> 00:27:35.152 through something as simple as 00:27:35.152 --> 00:27:37.422 what we're doing on our mat 00:27:37.422 --> 00:27:40.477 together, movement, presence. 00:27:44.530 --> 00:27:45.836 Lightness. 00:27:49.134 --> 00:27:50.307 Stability. 00:27:53.705 --> 00:27:54.775 Strength. 00:27:57.809 --> 00:27:58.827 Honor. 00:28:00.479 --> 00:28:02.614 Open your eyes, inhale, reach for the sky, 00:28:02.614 --> 00:28:05.007 keep it soft and easy here. 00:28:05.007 --> 00:28:06.952 Exhale, Forward Fold. 00:28:09.121 --> 00:28:10.856 Inhale, halfway lift. 00:28:12.124 --> 00:28:14.026 Exhale, soften and bow. 00:28:15.761 --> 00:28:17.162 Bend the knees. 00:28:17.162 --> 00:28:18.463 Plant the palms. 00:28:18.463 --> 00:28:21.600 Step or hop it back to Plank. 00:28:21.600 --> 00:28:24.102 Press away from your yoga mat. 00:28:25.037 --> 00:28:28.206 Then here we go, inhale, lift the right leg up. 00:28:28.206 --> 00:28:29.408 Lift the right leg up. 00:28:29.408 --> 00:28:31.810 Option here to lift the left fingertips. 00:28:31.810 --> 00:28:34.079 Reach the left fingertips forward. 00:28:34.079 --> 00:28:36.515 Breathe, we're here for five. 00:28:37.482 --> 00:28:38.550 Reach. 00:28:38.550 --> 00:28:39.384 Four. 00:28:40.886 --> 00:28:42.521 Three, you got this. 00:28:42.521 --> 00:28:43.589 Breathe, two. 00:28:44.523 --> 00:28:45.524 And one to release. 00:28:45.524 --> 00:28:46.592 Going right onto the next. 00:28:46.592 --> 00:28:47.559 If you need to take a little break, 00:28:47.559 --> 00:28:49.461 come to your knees in between. 00:28:49.461 --> 00:28:51.630 Otherwise, here we go, all the way up. 00:28:51.630 --> 00:28:53.231 This is it, after this, we cool down. 00:28:53.231 --> 00:28:54.967 Send the left leg out. 00:28:54.967 --> 00:28:57.069 Work here, lifting from the left inner thigh. 00:28:57.069 --> 00:28:58.870 Or reach the right fingertips forward, 00:28:58.870 --> 00:29:01.039 and we're here for five. 00:29:01.039 --> 00:29:01.873 Four. 00:29:03.308 --> 00:29:04.843 Three. 00:29:04.843 --> 00:29:07.512 Two, reach, reach, reach. 00:29:07.512 --> 00:29:08.347 And one. 00:29:08.347 --> 00:29:09.781 Awesome, release. 00:29:09.781 --> 00:29:11.850 Notice the heat. 00:29:11.850 --> 00:29:14.286 Bring the knees together or come to sit on your bum. 00:29:14.286 --> 00:29:16.588 We're just gonna come to a nice comfortable seat here. 00:29:16.588 --> 00:29:18.123 Palms face up. 00:29:18.123 --> 00:29:22.761 Activate the upper back body and lift your heart. 00:29:22.761 --> 00:29:24.963 And then close your eyes so you can really pay attention 00:29:24.963 --> 00:29:27.199 to what's going on. 00:29:27.199 --> 00:29:30.636 And if nothing's going on, just pay attention 00:29:30.636 --> 00:29:32.971 to anything that's going on. 00:29:35.774 --> 00:29:37.442 Observe your breath. 00:29:39.611 --> 00:29:42.381 Any heat you created in the body. 00:29:43.448 --> 00:29:46.018 Any thoughts that have come up. 00:29:52.491 --> 00:29:56.913 So the practice of discipline to me, for me, 00:29:58.563 --> 00:30:00.766 wears many masks. 00:30:00.766 --> 00:30:02.267 (laughs) 00:30:02.267 --> 00:30:03.435 Many costumes. 00:30:05.037 --> 00:30:06.471 But then so do I. 00:30:09.141 --> 00:30:12.644 I'm a multifaceted human being as are you. 00:30:14.312 --> 00:30:18.515 And so my needs change from day to day. 00:30:19.581 --> 00:30:23.209 And so hopefully this conversation and this whole 00:30:23.209 --> 00:30:27.826 journey will inspire you to really focus on the discipline 00:30:27.826 --> 00:30:30.395 of being present and having awareness. 00:30:30.395 --> 00:30:32.097 For me, people ask me all the time, 00:30:32.097 --> 00:30:33.532 what other workouts do you do, how do you eat? 00:30:33.532 --> 00:30:36.368 And I'm like, "Well tons of different things actually, 00:30:36.368 --> 00:30:39.575 "but the one thing that's consistent is my yoga," 00:30:39.575 --> 00:30:42.374 and that is because that is the one thing that keeps me 00:30:42.374 --> 00:30:44.876 really present with what's going on in my body 00:30:44.876 --> 00:30:48.714 and what I need, and keeps me returning 00:30:48.714 --> 00:30:52.971 to whatever practice 00:30:52.971 --> 00:30:55.721 with a joy and a real presence, 00:30:55.721 --> 00:30:58.618 so I never get injured. 00:30:58.618 --> 00:31:00.192 I rarely get sick. 00:31:02.828 --> 00:31:04.529 And most days, not every day, 00:31:04.529 --> 00:31:07.221 when I look in the mirror, 00:31:07.221 --> 00:31:09.201 I don't want to punch the mirror. 00:31:09.201 --> 00:31:11.269 (laughs) 00:31:12.938 --> 00:31:13.772 'Tis life. 00:31:14.806 --> 00:31:16.742 If you haven't already, open your eyes, 00:31:16.742 --> 00:31:17.876 and we're just gonna take a counter twist, 00:31:17.876 --> 00:31:19.478 so if you're in a cross-legged seat, great, 00:31:19.478 --> 00:31:20.979 if you're on your knees, fab, 00:31:20.979 --> 00:31:22.547 you're just gonna turn to the left, 00:31:22.547 --> 00:31:25.884 keep your spine nice and lifted and tall. 00:31:25.884 --> 00:31:28.820 Again, no forcing, no punching the mirror here 00:31:28.820 --> 00:31:30.455 just sit up nice and tall. 00:31:30.455 --> 00:31:31.289 Engage. 00:31:32.791 --> 00:31:34.226 Engage. 00:31:34.226 --> 00:31:36.928 Chk-chk-chk-chk-chk, engage! 00:31:36.928 --> 00:31:39.231 Take a deep breath in. 00:31:39.231 --> 00:31:41.133 And then exhale, float through center 00:31:41.133 --> 00:31:43.277 and to the other side. 00:31:53.011 --> 00:31:54.179 And inhale in. 00:31:55.547 --> 00:31:57.048 And exhale, release. 00:31:57.048 --> 00:31:58.350 Breaking the wall here. 00:31:58.350 --> 00:32:02.654 This is really special because this came from Nicaragua 00:32:02.654 --> 00:32:05.590 on our first Find What Feels Good Retreat. 00:32:05.590 --> 00:32:07.125 I gave everyone that. 00:32:07.125 --> 00:32:08.560 I put it in front of them when they woke up 00:32:08.560 --> 00:32:10.996 from their nature meditation. 00:32:12.197 --> 00:32:14.266 And that's what I'm talkin' about. 00:32:14.266 --> 00:32:16.001 Okay, if you're on your knees, 00:32:16.001 --> 00:32:18.837 then you might wanna come to cross-legged here. 00:32:18.837 --> 00:32:19.871 If you're in cross-legged, 00:32:19.871 --> 00:32:22.707 then way to be ahead of the curve. 00:32:24.376 --> 00:32:26.178 Just wanna come into a nice comfortable seat. 00:32:26.178 --> 00:32:28.580 We're gonna end our practice today in the Meditation Pose, 00:32:28.580 --> 00:32:30.115 so actually if there's anything you're craving here, 00:32:30.115 --> 00:32:32.150 if you need to stretch the legs out, 00:32:32.150 --> 00:32:34.853 windshield wiper side-to-side, a quick Tootsie Roll, 00:32:34.853 --> 00:32:36.354 whatever you need. 00:32:37.522 --> 00:32:40.792 And we'll come to sit up nice and tall. 00:32:46.331 --> 00:32:50.502 And so the ancient yogis, 00:32:52.376 --> 00:32:55.582 our original teachers and gurus 00:32:55.582 --> 00:33:00.216 use the Hatha Yoga Practice or the Yoga Asana 00:33:00.216 --> 00:33:03.257 as a tool to of course, 00:33:03.257 --> 00:33:05.417 be present for meditation, 00:33:05.417 --> 00:33:08.220 so that they could sit for long periods of time. 00:33:08.220 --> 00:33:09.988 So we're only gonna be here for about an hour, 00:33:09.988 --> 00:33:10.889 no I'm just kidding. 00:33:10.889 --> 00:33:12.791 (laughs) But we're just gonna end our practice 00:33:12.791 --> 00:33:17.229 in Meditation Pose, yes to get a little flavor, 00:33:17.229 --> 00:33:20.165 but just to kind of honor that practice and to also 00:33:20.165 --> 00:33:22.901 remind you that you don't have to be an ancient yogi 00:33:22.901 --> 00:33:27.539 or any certain type of person or live a certain way 00:33:27.539 --> 00:33:29.574 to be able to access this awareness, 00:33:29.574 --> 00:33:32.911 this powerful discipline of yoga or meditation, 00:33:32.911 --> 00:33:35.413 and it doesn't even have to look like Yoga Revolution 00:33:35.413 --> 00:33:38.283 or any other thing, it can be something that you find 00:33:38.283 --> 00:33:42.190 you really can be alive in 00:33:42.190 --> 00:33:45.420 and aware of yourself in. 00:33:46.524 --> 00:33:48.360 And, of course I'm biased, but I feel like 00:33:48.360 --> 00:33:51.129 we can take the practice of yoga into any other workout, 00:33:51.129 --> 00:33:55.300 into any HIIT workout, into any run, into any dance class, 00:33:55.300 --> 00:33:59.371 into any diaper changing and really end up 00:33:59.371 --> 00:34:02.878 a happier, healthier person. 00:34:05.877 --> 00:34:10.649 So sit up nice and tall as I'm sure you are already 00:34:10.649 --> 00:34:12.516 and I'm just trying to give us some stuff to think about 00:34:12.516 --> 00:34:15.286 so that it's more than just the, 00:34:15.286 --> 00:34:19.024 you know, really get your money's worth here. 00:34:19.958 --> 00:34:22.427 Of course it's a free programs, so, 00:34:22.427 --> 00:34:25.362 but your soul money, spirit money. 00:34:25.362 --> 00:34:27.132 Yes, money is energy. 00:34:28.132 --> 00:34:30.568 Sit up nice and tall any which way, 00:34:30.568 --> 00:34:33.371 and we'll just take a couple beats here to notice 00:34:33.371 --> 00:34:36.875 how you feel and to let the breath soften. 00:34:38.409 --> 00:34:42.580 Let your natural breath, the natural ebb and flow return. 00:34:44.516 --> 00:34:46.117 And whatever this means to you, I'd love for you 00:34:46.117 --> 00:34:49.554 to just own this moment, so there might be children around, 00:34:49.554 --> 00:34:51.222 there might be things going on, 00:34:51.222 --> 00:34:54.559 maybe you gotta giddy up and go to work, 00:34:55.594 --> 00:34:58.530 but for one more beat here can you close your eyes 00:34:58.530 --> 00:34:59.664 or you can keep your eyes open, 00:34:59.664 --> 00:35:04.085 and just embody what it feels like to just own this moment, 00:35:04.085 --> 00:35:07.639 own this practice, this discipline as your own. 00:35:18.950 --> 00:35:21.653 Perfect, draw the palms together at your heart. 00:35:21.653 --> 00:35:22.207 You rock. 00:35:22.207 --> 00:35:25.256 That's my version of a power pose. 00:35:25.256 --> 00:35:26.691 So amazing. 00:35:26.691 --> 00:35:28.259 Thanks so much for being on this journey with me. 00:35:28.259 --> 00:35:29.094 I'll see you tomorrow. 00:35:29.094 --> 00:35:33.632 We have an awesome, awesome sequence of practices 00:35:33.632 --> 00:35:37.902 coming up for our final week, almost final week here 00:35:37.902 --> 00:35:38.903 in the Yoga Revolution. 00:35:38.903 --> 00:35:40.405 So thank you so much. 00:35:40.405 --> 00:35:42.674 The light in me bows to the light in you. 00:35:42.674 --> 00:35:44.909 I'll see you mañana. 00:35:44.909 --> 00:35:46.111 Namaste. 00:35:46.111 --> 00:35:50.281 (lively orchestral music)