WEBVTT 00:00:00.614 --> 00:00:02.703 - Hello my sweet friends and welcome to your 00:00:02.703 --> 00:00:04.404 31 Day Yoga Revolution. 00:00:04.404 --> 00:00:08.041 It's day 29, my lucky number, and today, 00:00:08.041 --> 00:00:09.376 (toenails tapping against floor) 00:00:09.376 --> 00:00:10.943 welcome Benji, 00:00:10.943 --> 00:00:12.946 we connect to our truth. 00:00:13.780 --> 00:00:15.415 Let's get started. 00:00:15.415 --> 00:00:18.185 (lively orchestral music) 00:00:23.947 --> 00:00:25.592 Alright, welcome. 00:00:25.592 --> 00:00:27.227 (toenails tapping against floor) 00:00:27.227 --> 00:00:28.929 And welcome. 00:00:28.929 --> 00:00:31.265 We're gonna start in a nice, comfortable seat. 00:00:31.265 --> 00:00:32.833 Sit up nice and tall. 00:00:32.833 --> 00:00:35.335 Find length through the spine. 00:00:37.137 --> 00:00:40.974 Today's practice is a short moving meditation. 00:00:42.042 --> 00:00:46.131 Well-earned and important. 00:00:47.848 --> 00:00:50.817 Today I ask you to deepen your breath 00:00:50.817 --> 00:00:54.636 and think of something that is true. 00:00:55.756 --> 00:00:57.925 What does that mean, Adriene? 00:00:57.925 --> 00:01:02.900 Well, close your eyes and just mediate on that. 00:01:03.897 --> 00:01:07.067 What is one thing that is true for me? 00:01:11.371 --> 00:01:12.873 And really, it can be anything. 00:01:12.873 --> 00:01:15.509 And then just notice where your thoughts went 00:01:15.509 --> 00:01:17.411 and what you landed on. 00:01:22.816 --> 00:01:25.385 That's it, that's the practice. 00:01:27.321 --> 00:01:29.022 See if you can think of something else 00:01:29.022 --> 00:01:30.958 that is true here, now, 00:01:32.159 --> 00:01:34.061 as you gently begin to deepen your breath 00:01:34.061 --> 00:01:37.798 and, again, find length up through the spine. 00:01:42.402 --> 00:01:43.537 Alright, so start to listen 00:01:43.537 --> 00:01:46.306 to the sound of your breath here. 00:01:50.610 --> 00:01:52.846 Just connecting to the power of our word 00:01:52.846 --> 00:01:54.848 and the power of thought here 00:01:54.848 --> 00:01:57.951 as we think about what is true. 00:01:57.951 --> 00:02:01.054 Often, we have thoughts about our bodies 00:02:01.054 --> 00:02:04.597 or about ourselves and others. 00:02:04.597 --> 00:02:08.479 (laughing) We'll start with the self. 00:02:08.479 --> 00:02:12.533 We have to be able to exercise the muscles 00:02:12.533 --> 00:02:15.936 that acknowledge whether it is true or not. 00:02:17.304 --> 00:02:20.140 So today's practice is soft and easy. 00:02:20.140 --> 00:02:22.011 We just take some time to 00:02:22.011 --> 00:02:24.411 connect to the power of our word. 00:02:24.411 --> 00:02:27.663 Remember the oh so powerful thought. 00:02:29.650 --> 00:02:30.951 I love the four agreements. 00:02:30.951 --> 00:02:34.454 I love that, be impeccable with your word. 00:02:35.589 --> 00:02:37.290 So when we move from a place of truth 00:02:37.290 --> 00:02:40.491 we're able to feel good 00:02:40.491 --> 00:02:42.129 but I also think this is where 00:02:42.129 --> 00:02:44.831 the do good in the world comes from. 00:02:44.831 --> 00:02:46.533 You know, being impeccable with your word 00:02:46.533 --> 00:02:51.292 and being honest about the way you feel. 00:02:51.292 --> 00:02:54.207 ♫ And the way you move through life ♫ 00:02:54.207 --> 00:02:55.242 Let's start to move. 00:02:55.242 --> 00:02:57.277 Left hand comes to the earth 00:02:57.277 --> 00:02:59.379 and we just reach the right fingertips up and over. 00:02:59.379 --> 00:03:01.448 Side body stretch. 00:03:01.448 --> 00:03:02.783 Soft and easy. 00:03:02.783 --> 00:03:04.017 Connect to your center. 00:03:04.017 --> 00:03:07.854 Lift your heart and take it to the other side. 00:03:09.089 --> 00:03:11.258 Inhale, come back to center. 00:03:11.258 --> 00:03:14.261 Stretch all the way up and overhead. 00:03:15.162 --> 00:03:18.474 Back to center and opposite side. 00:03:20.634 --> 00:03:21.902 Now come to center. 00:03:21.902 --> 00:03:24.271 Bring the hands to rest on the tops of the thighs, 00:03:24.271 --> 00:03:27.611 or the knees, or on your dog. 00:03:27.611 --> 00:03:30.577 And we're gonna start opening up through the throat area. 00:03:30.577 --> 00:03:34.333 So really kind of getting into this area of the body today 00:03:34.333 --> 00:03:37.984 as we consider what it means, what it looks like, 00:03:37.984 --> 00:03:42.571 what it feels like to speak our truth. 00:03:44.191 --> 00:03:46.026 Careful not to clench the back of the neck. 00:03:46.026 --> 00:03:47.761 We'll start by nodding the head 00:03:47.761 --> 00:03:49.663 and a great way to think about this 00:03:49.663 --> 00:03:53.834 is to draw a line with the nose rather than rocking out. 00:03:55.469 --> 00:03:59.573 Another time for that, we'll do that another day. 00:04:00.440 --> 00:04:03.276 So draw a line with the nose up and down. 00:04:03.276 --> 00:04:05.879 (exhaling) 00:04:05.879 --> 00:04:08.081 Opening up through the throat, of course, 00:04:08.081 --> 00:04:10.612 as you lift your chin. 00:04:12.986 --> 00:04:17.991 Then draw a line side to side, stretching sides neck. 00:04:17.991 --> 00:04:19.793 Activating the upper back body. 00:04:19.793 --> 00:04:23.230 Starting to find a nice conscious breath. 00:04:26.032 --> 00:04:27.834 Wonderful, then come back to center. 00:04:27.834 --> 00:04:31.304 Squeeze the shoulders up to the ears 00:04:31.304 --> 00:04:32.806 and then exhale, let it go. 00:04:32.806 --> 00:04:33.974 (exhaling) 00:04:33.974 --> 00:04:36.109 Squeeze the shoulders up to the ears. 00:04:36.109 --> 00:04:37.477 (inhaling) 00:04:37.477 --> 00:04:38.945 And exhale, let it go. 00:04:38.945 --> 00:04:39.780 (exhaling) 00:04:39.780 --> 00:04:42.015 One more time, squeeze and lift. 00:04:42.015 --> 00:04:43.517 (inhaling) 00:04:43.517 --> 00:04:45.919 And exhale out through the mouth. 00:04:45.919 --> 00:04:48.755 (exhaling loudly) 00:04:49.823 --> 00:04:50.724 Wonderful. 00:04:50.724 --> 00:04:52.692 Alright, take your left heel in, 00:04:52.692 --> 00:04:55.962 right foot comes in front of the left. 00:04:55.962 --> 00:04:57.831 We've been here before. 00:04:57.831 --> 00:04:59.432 Then I'll turn to the side here, 00:04:59.432 --> 00:05:02.235 I'm just gonna walk the fingertips out. 00:05:02.235 --> 00:05:03.069 'Sup? 00:05:04.037 --> 00:05:05.405 And we've been here before 00:05:05.405 --> 00:05:07.741 and you're gonna focus on soft, easy movement here 00:05:07.741 --> 00:05:09.576 so you can come onto the forearms 00:05:09.576 --> 00:05:12.445 but you might walk to one side and then the other, 00:05:12.445 --> 00:05:17.424 stretching out the lower back and the right hip. 00:05:17.694 --> 00:05:21.888 Start to listen to the sound of your breath even more. 00:05:23.857 --> 00:05:28.695 And so we take this idea of fluid, soft, natural movement 00:05:29.285 --> 00:05:32.833 and then we apply it to a soft practice today, 00:05:32.833 --> 00:05:34.234 a more cooling practice. 00:05:34.234 --> 00:05:36.069 As to where yesterday we have the fluidity 00:05:36.069 --> 00:05:41.000 but in a more fire practice, so we balance it out. 00:05:41.000 --> 00:05:44.511 After a couple of breaths here go ahead and unravel. 00:05:44.511 --> 00:05:46.146 Swim the fingertips around. 00:05:46.146 --> 00:05:48.848 Fingers are gonna face in towards your body 00:05:48.848 --> 00:05:51.017 and then lift up through the armpit chest 00:05:51.017 --> 00:05:53.587 and we start to find this connect up through the spine. 00:05:53.587 --> 00:05:55.322 So we find the length 00:05:57.023 --> 00:05:59.726 but also we're engaging from the pelvic floor. 00:05:59.726 --> 00:06:03.763 We have this lower body, lower belly connect. 00:06:03.763 --> 00:06:06.700 Upper abdominals, solar plexus connect. 00:06:06.700 --> 00:06:09.603 Heart lift and now we move through the throat area. 00:06:09.603 --> 00:06:10.837 So here we go. 00:06:10.837 --> 00:06:12.005 Loop the shoulders. 00:06:12.005 --> 00:06:15.636 Your palms can come to the earth, too, if they reach. 00:06:15.636 --> 00:06:19.179 Draw the chin to the chest, so nice and slow here, 00:06:19.179 --> 00:06:20.814 chin to chest. 00:06:20.814 --> 00:06:21.648 Yeah? 00:06:22.716 --> 00:06:25.852 And then draw your throat back. 00:06:25.852 --> 00:06:27.621 Heart's lifting. 00:06:27.621 --> 00:06:31.024 Draw your throat back even more, even more, even more. 00:06:31.024 --> 00:06:34.494 Then chin down and back even more. 00:06:34.494 --> 00:06:38.031 And then slowly draw a line with your nose to look up. 00:06:38.031 --> 00:06:39.833 Great, we're on the fingertips, or the hands, 00:06:39.833 --> 00:06:43.503 we can stay here or slowly lift the hips up. 00:06:44.337 --> 00:06:47.240 Lifting your chin towards the sky, nose towards the sky, 00:06:47.240 --> 00:06:49.509 pressing into your foundation, 00:06:49.509 --> 00:06:51.211 opening up through the throat. 00:06:51.211 --> 00:06:53.313 Take a deep breath in. 00:06:53.313 --> 00:06:55.815 Find length through the crown. 00:06:55.815 --> 00:06:58.218 ♫ Hip crease is forward ♫ 00:06:58.218 --> 00:07:01.421 And then slow, and with control, we release. 00:07:01.421 --> 00:07:04.758 Awesome, take Thriller arms as a counter 00:07:05.959 --> 00:07:07.327 and then exhale. 00:07:07.327 --> 00:07:10.096 Right heel comes in, same little ditty on the other side. 00:07:10.096 --> 00:07:13.900 Left heel snuggles up to the right leg. 00:07:13.900 --> 00:07:16.236 Alright, taking it forward. 00:07:16.236 --> 00:07:18.471 Opening up through the lower back, the hip. 00:07:18.471 --> 00:07:21.341 Find soft, easy movement that feels good. 00:07:21.341 --> 00:07:25.111 Of all places ya gotta lay right here, right? 00:07:26.746 --> 00:07:27.914 Oh, it's okay. 00:07:33.053 --> 00:07:35.288 (exhaling) 00:07:35.288 --> 00:07:36.923 Soft, easy movement. 00:07:43.797 --> 00:07:45.765 And then when you're ready, roll it up. 00:07:45.765 --> 00:07:47.567 Swim the fingertips behind. 00:07:47.567 --> 00:07:49.402 Fingers face in towards your bod. 00:07:49.402 --> 00:07:50.570 Loop the shoulders. 00:07:50.570 --> 00:07:54.638 Lift up, lower belly, navel, heart. 00:07:54.638 --> 00:07:59.012 Then we'll slowly draw the throat back, chin back. 00:07:59.012 --> 00:08:03.583 And then when you're ready, nose up and back. 00:08:03.583 --> 00:08:07.987 Stay here or inhale in, exhale, press into the palms 00:08:07.987 --> 00:08:10.156 and lift the hips forward. 00:08:11.358 --> 00:08:14.394 Press into your knuckles, press into your fingerprints. 00:08:14.394 --> 00:08:16.096 Lift up through the armpit chest. 00:08:16.096 --> 00:08:17.731 ♫ Open that throat ♫ 00:08:17.731 --> 00:08:21.034 What do you wanna say this year? 00:08:21.034 --> 00:08:22.535 What is your truth? 00:08:22.535 --> 00:08:24.070 What needs to be unleashed? 00:08:24.070 --> 00:08:27.207 What needs to be cultivated, nurtured, strengthened? 00:08:27.207 --> 00:08:28.875 Take a deep breath in 00:08:28.875 --> 00:08:31.511 and then exhale, slowly release. 00:08:31.511 --> 00:08:33.346 Awesome, come back. 00:08:33.346 --> 00:08:36.616 Beautiful Thriller arms to counter here 00:08:36.616 --> 00:08:41.221 and then give yourself a big hug, right arm on top. 00:08:41.221 --> 00:08:43.957 (deep breathing) 00:08:45.158 --> 00:08:46.659 And then release. 00:08:46.659 --> 00:08:48.495 Cross it over. 00:08:48.495 --> 00:08:51.765 (deep breathing) 00:08:51.765 --> 00:08:54.167 Alright, one Downward Dog today and it's 00:08:54.167 --> 00:08:57.470 ♫ Right here, right now ♫ 00:08:57.470 --> 00:08:59.472 Take your time getting there. 00:08:59.472 --> 00:09:02.208 (deep breathing) 00:09:08.882 --> 00:09:10.884 I love it when whatever shirt you're wearing for yoga 00:09:10.884 --> 00:09:13.119 becomes like a little private love cave 00:09:13.119 --> 00:09:15.288 when you come into Downward Dog. 00:09:15.288 --> 00:09:16.623 It's the little things. 00:09:16.623 --> 00:09:18.358 Take a couple breaths here. 00:09:18.358 --> 00:09:21.127 (deep breathing) 00:09:25.398 --> 00:09:27.934 And then slowly release. 00:09:27.934 --> 00:09:29.736 (exhaling) 00:09:29.736 --> 00:09:30.570 Nice work. 00:09:30.570 --> 00:09:33.907 Cross the ankles, send the legs forward. 00:09:33.907 --> 00:09:36.676 All the way out, Dandasana. 00:09:36.676 --> 00:09:38.578 (shuffling) 00:09:38.578 --> 00:09:40.720 Benji. 00:09:40.720 --> 00:09:42.415 Fingertips to the mat, or palms to the mat. 00:09:42.415 --> 00:09:43.483 Alright, here we go. 00:09:43.483 --> 00:09:44.617 This is our last posture for the day 00:09:44.617 --> 00:09:45.752 so sit up nice and tall. 00:09:45.752 --> 00:09:46.753 Amazing, right? 00:09:46.753 --> 00:09:49.689 You can always do more if you want or save it for tomorrow. 00:09:49.689 --> 00:09:51.391 Alright, send the legs out long. 00:09:51.391 --> 00:09:52.826 Dandasana, here we go. 00:09:52.826 --> 00:09:54.160 Deep breath in. 00:09:54.160 --> 00:09:55.662 (inhaling) 00:09:55.662 --> 00:09:56.729 Long breath out. 00:09:56.729 --> 00:09:57.797 (exhaling) 00:09:57.797 --> 00:10:01.401 Then inhale, reach the arms up, bend the knees. 00:10:01.401 --> 00:10:04.838 And then exhale, drape your body forward. 00:10:05.939 --> 00:10:07.507 Pashimottanasana. 00:10:07.507 --> 00:10:09.375 I encourage you to bend the knees here. 00:10:09.375 --> 00:10:12.212 You can work to straighten the legs if you like from here 00:10:12.212 --> 00:10:14.881 with the belly on the tops of the thighs. 00:10:14.881 --> 00:10:18.581 Then tug the shoulders back, find integrity in the neck 00:10:18.581 --> 00:10:21.020 and then you can play here for a couple breaths. 00:10:21.020 --> 00:10:22.122 Chillin' out. 00:10:23.590 --> 00:10:26.059 Drawing the chin to the chest. 00:10:26.059 --> 00:10:27.594 (inhaling) 00:10:27.594 --> 00:10:29.762 Finding length in the back of the neck. 00:10:29.762 --> 00:10:32.599 (deep breathing) 00:10:44.611 --> 00:10:46.546 Listen to the sound of your breath 00:10:46.546 --> 00:10:48.815 and let this practice of listening 00:10:48.815 --> 00:10:51.784 to the sound of your breath 00:10:51.784 --> 00:10:56.295 be a practice of listening to your voice, your truth. 00:10:57.290 --> 00:11:00.426 At the very least today's a nice rest day to chill, 00:11:00.426 --> 00:11:02.562 recalibrate, remember why you're here, 00:11:02.562 --> 00:11:05.365 why you set out on this journey. 00:11:05.365 --> 00:11:07.967 But if you're willing, listen to the sound of your voice. 00:11:07.967 --> 00:11:09.202 This is your breath. 00:11:09.202 --> 00:11:13.573 The thing that keeps you alive, your heart pumping. 00:11:13.573 --> 00:11:16.442 (deep breathing) 00:11:16.442 --> 00:11:17.610 Blood flowin'. 00:11:23.483 --> 00:11:25.218 Alright, couple more breaths here. 00:11:25.218 --> 00:11:27.053 If you wanna find some soft, easy movement 00:11:27.053 --> 00:11:29.455 swaying side to side you can. 00:11:29.455 --> 00:11:30.957 If you're working to straighten the legs out 00:11:30.957 --> 00:11:32.592 really firm down through the thigh bones 00:11:32.592 --> 00:11:35.028 but keep length in the spine. 00:11:39.332 --> 00:11:41.901 Swell, take a deep breath in. 00:11:41.901 --> 00:11:43.469 (inhaling) 00:11:43.469 --> 00:11:47.307 And use your exhale to tuck the chin into the chest. 00:11:47.307 --> 00:11:48.274 Slowly roll up. 00:11:48.274 --> 00:11:50.143 Press the hands into the earth. 00:11:50.143 --> 00:11:53.725 And throat back, chin back, 00:11:53.725 --> 00:11:56.683 and head back as your heart lifts. 00:11:56.683 --> 00:11:58.685 Nose up towards the sky. 00:11:59.652 --> 00:12:01.087 Inhale in. 00:12:01.087 --> 00:12:02.221 (inhaling) 00:12:02.221 --> 00:12:04.157 And exhale to release. 00:12:04.157 --> 00:12:05.959 Come back to Sukhasana 00:12:05.959 --> 00:12:09.529 or come onto your back for the Corpse Pose. 00:12:14.200 --> 00:12:16.402 And then we're gonna do three sighs 00:12:16.402 --> 00:12:17.637 so this is your chant. 00:12:17.637 --> 00:12:19.205 If you wanna chant om you can. 00:12:19.205 --> 00:12:21.441 If you wanna chant hallelujah you can. 00:12:21.441 --> 00:12:23.409 If you wanna chant praise Jah you can. 00:12:23.409 --> 00:12:26.379 If you wanna chant Benji for president you totally can 00:12:26.379 --> 00:12:29.382 but what we're looking for is the little vibration. 00:12:29.382 --> 00:12:30.550 Okay, okay. 00:12:30.550 --> 00:12:32.385 Or a lot of vibration. 00:12:33.386 --> 00:12:35.521 So we'll inhale in deeply. 00:12:35.521 --> 00:12:36.990 (inhaling) 00:12:36.990 --> 00:12:38.291 And exhale to release. 00:12:38.291 --> 00:12:39.325 (exhaling) 00:12:39.325 --> 00:12:41.127 We're gonna do this three times. 00:12:41.127 --> 00:12:42.228 Inhale in. 00:12:42.228 --> 00:12:43.429 (inhaling) 00:12:43.429 --> 00:12:45.999 And then exhale out with any sort of sound or chant. 00:12:45.999 --> 00:12:47.000 It can just be ah. 00:12:47.000 --> 00:12:50.303 (exhaling loudly) 00:12:50.303 --> 00:12:51.571 (chuckling) 00:12:51.571 --> 00:12:52.739 Two more times. 00:12:52.739 --> 00:12:54.607 Hear the sound, just trust me. 00:12:54.607 --> 00:12:56.376 Join the practice, it's a practice. 00:12:56.376 --> 00:12:57.277 Inhale. 00:12:57.277 --> 00:12:58.778 (inhaling) 00:12:58.778 --> 00:12:59.846 Surprise yourself. 00:12:59.846 --> 00:13:02.515 (exhaling loudly) 00:13:02.515 --> 00:13:03.683 Just see what comes out. 00:13:03.683 --> 00:13:05.051 Last chance, here we go. 00:13:05.051 --> 00:13:05.985 Deep breath in. 00:13:05.985 --> 00:13:07.854 Scare the person next to you in the other room 00:13:07.854 --> 00:13:08.955 if there's anyone. 00:13:08.955 --> 00:13:10.323 (inhaling) 00:13:10.323 --> 00:13:12.558 And exhale, let it go. 00:13:12.558 --> 00:13:15.395 (exhaling loudly) 00:13:17.196 --> 00:13:18.731 It's crazy, sometimes I do that 00:13:18.731 --> 00:13:19.966 and it just doesn't even sound like me 00:13:19.966 --> 00:13:23.536 and then I'm like, "Oh, well, that is you." 00:13:25.338 --> 00:13:27.040 Connecting to movement, breath, 00:13:27.040 --> 00:13:28.574 and sound here on this journey 00:13:28.574 --> 00:13:32.464 as a way of uncovering our truth. 00:13:35.114 --> 00:13:36.015 Amazing. 00:13:36.015 --> 00:13:37.950 Draw the palms together wherever you are. 00:13:37.950 --> 00:13:39.318 Deep breath in. 00:13:39.318 --> 00:13:42.088 (deep breathing) 00:13:42.088 --> 00:13:43.222 Long breath out. 00:13:43.222 --> 00:13:45.491 (exhaling) 00:13:47.827 --> 00:13:50.096 To my truth, to your truth. 00:13:51.297 --> 00:13:54.200 See you tomorrow, day 30. 00:13:54.200 --> 00:13:55.601 Namaste. 00:13:55.601 --> 00:13:59.105 (lively orchestral music)