WEBVTT

00:00:00.567 --> 00:00:01.835
- What's up everyone and welcome

00:00:01.835 --> 00:00:04.104
to your 31 Day Yoga Revolution.

00:00:04.104 --> 00:00:07.313
It's day 26, yes!

00:00:07.313 --> 00:00:10.677
And today we 
practice creativity.

00:00:10.677 --> 00:00:12.179
Let's get started.

00:00:12.179 --> 00:00:15.682
(lively orchestral music)

00:00:20.888 --> 00:00:23.090
Alright my darling 
friends, let's begin

00:00:23.090 --> 00:00:25.259
in Extended Child's Pose today.

00:00:25.259 --> 00:00:27.761
If you're already 
hitting a wall and your body

00:00:27.761 --> 00:00:30.364
doesn't feel good in 
Extended Child's Pose,

00:00:30.364 --> 00:00:33.567
then you can sit up right,
you can do cross-legged.

00:00:33.567 --> 00:00:36.103
You can start on 
your back, but we're going

00:00:36.103 --> 00:00:39.172
to come into a shape 
in which we can tune in

00:00:39.172 --> 00:00:43.277
to where we're at today, 
and tap into the breath.

00:00:45.312 --> 00:00:47.681
So if you're choosing 
Extended Child's Pose,

00:00:47.681 --> 00:00:50.450
really extend the arms out long.

00:00:50.450 --> 00:00:52.719
Feel a nice 
stretch in the side body

00:00:52.719 --> 00:00:55.422
and then melt your forehead down

00:00:55.422 --> 00:00:58.753
and start to breathe nice,

00:00:58.753 --> 00:01:02.593
long, full, deep breaths here.

00:01:06.266 --> 00:01:07.267
Dropping in.

00:01:10.337 --> 00:01:13.106
And noticing 
where you are today.

00:01:22.149 --> 00:01:24.651
And then press into 
the tops of the feet

00:01:24.651 --> 00:01:27.387
and we're gonna 
move in a circle, inhale.

00:01:27.387 --> 00:01:30.390
Coming all the way forward,
if you're in cross-legged,

00:01:30.390 --> 00:01:34.962
you can do this seated 
with the palms on the knees.

00:01:34.962 --> 00:01:36.363
Rounding through.

00:01:38.565 --> 00:01:42.736
Just using this time to 
check in, tap into the breath.

00:01:44.805 --> 00:01:46.373
And coming through.

00:01:51.878 --> 00:01:55.315
And one more time, 
inhale, come forward.

00:01:55.315 --> 00:01:57.617
And exhale, around and back.

00:01:58.652 --> 00:02:01.188
Alright, big 
inhale to lift your heart.

00:02:01.188 --> 00:02:03.629
Come to all fours.

00:02:03.629 --> 00:02:05.292
Curl the toes under.

00:02:06.426 --> 00:02:10.062
Connect to your center, so
really draw the navel in here,

00:02:10.062 --> 00:02:12.232
really scoop the lower belly up,

00:02:12.232 --> 00:02:13.500
press into your palms.

00:02:13.500 --> 00:02:16.003
Again, curl the toes 
under and we'll press away

00:02:16.003 --> 00:02:18.138
from the yoga mat, here we go.

00:02:18.138 --> 00:02:21.041
Inhale in, exhale, lift 
the knees and let them hover

00:02:21.041 --> 00:02:23.343
for five, we got this.

00:02:23.343 --> 00:02:24.978
Four.

00:02:24.978 --> 00:02:26.213
Breathe, three.

00:02:27.447 --> 00:02:29.049
Two, awesome work.

00:02:29.049 --> 00:02:31.418
Lengthen through the crown.

00:02:31.418 --> 00:02:34.454
And release, awesome,
press into the tops of the feet.

00:02:34.454 --> 00:02:37.691
Inhale, drop the belly, 
open your chest.

00:02:37.691 --> 00:02:39.793
Exhale, rounding through.

00:02:42.362 --> 00:02:44.297
Inhale, drop the belly.

00:02:46.266 --> 00:02:47.834
And exhale, round through.

00:02:47.834 --> 00:02:50.470
Alright, now 
take it away partner.

00:02:50.470 --> 00:02:52.739
Hips go left to right.

00:02:52.739 --> 00:02:55.842
Crown of the head maybe 
goes opposite direction.

00:02:55.842 --> 00:03:00.013
Take some time here to 
explore hips left to right.

00:03:01.148 --> 00:03:05.973
Take some time here to 
explore your shoulders.

00:03:08.855 --> 00:03:11.892
And then if you're 
feeling adventurous,

00:03:11.892 --> 00:03:16.530
take a moment or two here to
draw big circles with the hips.

00:03:16.530 --> 00:03:17.564
(laughs)

00:03:17.564 --> 00:03:19.866
One way and then the other.

00:03:19.866 --> 00:03:22.135
You might even 
do the figure eight.

00:03:22.135 --> 00:03:25.705
So we're getting right into
that lower belly area here,

00:03:25.705 --> 00:03:29.894
also right around the navel.

00:03:32.045 --> 00:03:34.314
Right just below the navel.

00:03:35.482 --> 00:03:37.818
And then get creative.

00:03:37.818 --> 00:03:40.887
Don't decide where 
it ends, let this crazy,

00:03:40.887 --> 00:03:45.354
fluid movement 
bring you to Downward Dog

00:03:45.354 --> 00:03:47.461
in the next few breaths.

00:03:57.370 --> 00:04:01.374
So we've connected with 
the discipline practice,

00:04:01.374 --> 00:04:05.074
found this focus on patience,

00:04:05.074 --> 00:04:07.314
on stillness, on form,

00:04:07.314 --> 00:04:10.584
and today we invite a 
little freedom to the form,

00:04:10.584 --> 00:04:12.886
so as you come to 
your Downward Dog,

00:04:12.886 --> 00:04:15.755
and it's really not 
about blasting through things,

00:04:15.755 --> 00:04:18.327
but rather,

00:04:18.327 --> 00:04:21.327
again using the form

00:04:21.327 --> 00:04:23.997
as a structure to play within.

00:04:23.997 --> 00:04:25.227
So you have this 
playground here,

00:04:25.227 --> 00:04:26.916
you have this shape
of Downward Dog,

00:04:26.916 --> 00:04:28.101
can you play a little bit here,

00:04:28.101 --> 00:04:32.873
can you get creative with 
the way in which you move?

00:04:32.873 --> 00:04:35.909
And in my classes 
I always try to cue people

00:04:35.909 --> 00:04:39.846
to move into Downward Dog
from a real place of connect

00:04:39.846 --> 00:04:43.150
in their own time rather than
just on my cue all the time,

00:04:43.150 --> 00:04:46.086
so they really get 
the practice of listening

00:04:46.086 --> 00:04:50.117
and being creative 
with your workout,

00:04:50.117 --> 00:04:52.037
with your practice.

00:04:53.994 --> 00:04:56.296
This can be challenging for
some, so just don't decide

00:04:56.296 --> 00:04:58.698
where it ends, stick with it.

00:05:00.634 --> 00:05:04.404
And then we'll lower the 
knees all the way back down.

00:05:04.404 --> 00:05:05.605
Great work.

00:05:05.605 --> 00:05:08.308
Send the right leg out long.

00:05:08.308 --> 00:05:10.644
And then on your exhale, 
take a deep breath in,

00:05:10.644 --> 00:05:12.112
on your exhale, 
bring the right knee

00:05:12.112 --> 00:05:15.282
all the way up 
into a nice, low lunge.

00:05:17.083 --> 00:05:18.185
Great.

00:05:18.185 --> 00:05:20.187
Lower that back knee 
if you haven't already.

00:05:20.187 --> 00:05:22.389
Front knee over front ankle.

00:05:22.389 --> 00:05:25.525
Then we'll press into 
the top of the back foot

00:05:25.525 --> 00:05:26.930
and you're just 
gonna place the left hand

00:05:26.930 --> 00:05:30.330
on the outer edge 
of your yoga mat here,

00:05:30.330 --> 00:05:32.032
and then we're gonna 
roll onto the outer edge

00:05:32.032 --> 00:05:36.670
of the right foot and inhale,
lift the right leg up high.

00:05:36.670 --> 00:05:38.838
That's not your right leg, 
right arm up high.

00:05:38.838 --> 00:05:39.940
(laughs)

00:05:39.940 --> 00:05:41.541
I'm human, woo hoo!

00:05:42.375 --> 00:05:43.543
Inhale.

00:05:43.543 --> 00:05:47.347
Exhale, squeeze it back in, 
take that runner's lunge.

00:05:47.347 --> 00:05:49.482
Pull the hips back.

00:05:49.482 --> 00:05:53.539
Half splits, Ardha Hanumanasana.

00:05:56.456 --> 00:05:58.858
Then rolling through 
that right foot, inhale,

00:05:58.858 --> 00:06:02.262
open your chest and 
exhale, plant the palms,

00:06:02.262 --> 00:06:04.197
come back to all fours.

00:06:05.365 --> 00:06:08.368
Inhale, send the 
left leg out long.

00:06:08.368 --> 00:06:12.105
And exhale, all the 
way up into your lunge.

00:06:12.105 --> 00:06:13.907
Back knee lowered.

00:06:13.907 --> 00:06:16.977
Come onto the top 
of that right foot.

00:06:18.378 --> 00:06:21.381
And then open, open, 
open a little bit here

00:06:21.381 --> 00:06:23.283
so you're not on a tight rope.

00:06:23.283 --> 00:06:24.918
Plant the right hand.

00:06:24.918 --> 00:06:27.520
Come onto the outer 
edge of your left foot here,

00:06:27.520 --> 00:06:30.023
so opening through the hip.

00:06:30.023 --> 00:06:32.292
And then when you're 
ready, send your left leg,

00:06:32.292 --> 00:06:34.544
just kidding, left arm up high.

00:06:34.544 --> 00:06:37.737
Inhale, find expansion, 
open up through the chest,

00:06:37.737 --> 00:06:39.633
so we're not collapsed 
here in the shoulders.

00:06:39.633 --> 00:06:41.334
Pressing away from the yoga mat.

00:06:41.334 --> 00:06:44.104
And then exhale, 
bring it back in.

00:06:44.104 --> 00:06:45.705
Inhale, look forward.

00:06:45.705 --> 00:06:49.042
Exhale, send the 
hips back, half splits.

00:06:56.349 --> 00:07:00.086
And rolling through that front
foot, inhale to look forward.

00:07:00.086 --> 00:07:04.090
Exhale, plant the palms, 
come back to all fours.

00:07:06.126 --> 00:07:08.194
Curl the toes under.

00:07:08.194 --> 00:07:09.696
Press away from your yoga mat.

00:07:09.696 --> 00:07:10.764
Inhale in.

00:07:10.764 --> 00:07:12.632
Exhale, lift the knees, 
let them hover

00:07:12.632 --> 00:07:16.925
for five, four, 
gaze straight down,

00:07:16.925 --> 00:07:19.205
three, building strength, two,

00:07:19.205 --> 00:07:23.009
and then take it to 
Down Dog on the one.

00:07:23.009 --> 00:07:24.177
Big breath in.

00:07:25.412 --> 00:07:27.314
Big breath out.

00:07:27.314 --> 00:07:29.316
Now you're gonna walk 
your hands to your toes here,

00:07:29.316 --> 00:07:32.285
soft bend in the knees, 
breathing, inhale.

00:07:32.285 --> 00:07:33.787
Exhale, soft bend in the knees,

00:07:33.787 --> 00:07:36.556
walk your hands to your toes.

00:07:36.556 --> 00:07:39.426
Then you inhale, 
halfway lift here.

00:07:39.426 --> 00:07:43.596
And then exhale, walk your
hands all the way to Plank.

00:07:46.032 --> 00:07:47.233
Inhale in.

00:07:47.233 --> 00:07:49.602
Exhale, bend the knees, 
walk the hands

00:07:49.602 --> 00:07:51.604
all the way to the toes.

00:07:52.539 --> 00:07:54.307
Inhale, halfway lift.

00:07:55.342 --> 00:07:59.346
Exhale, walk the hands 
all the way out to Plank.

00:08:00.914 --> 00:08:02.082
Big breath in.

00:08:03.083 --> 00:08:05.318
(sneezes)
(laughs)

00:08:05.318 --> 00:08:10.271
And, big breath out and 
achoo as you walk the hands

00:08:10.271 --> 00:08:12.759
all the way back, excuse me.

00:08:13.593 --> 00:08:16.236
And then keep it going here.

00:08:16.236 --> 00:08:18.698
Now, you can stay 
within this structure here,

00:08:18.698 --> 00:08:21.401
moving with the breath, 
nice and slow,

00:08:21.401 --> 00:08:24.771
being kind to your joints 
by moving nice and slow,

00:08:24.771 --> 00:08:27.974
or there's option here 
to get a little creative,

00:08:27.974 --> 00:08:29.876
so you might come 
all the way out here

00:08:29.876 --> 00:08:31.711
and take a Side Plank.

00:08:32.812 --> 00:08:35.659
And then walk all the way back.

00:08:35.659 --> 00:08:38.405
Your halfway lift 
could turn into a Chair Pose

00:08:38.405 --> 00:08:41.388
or maybe you play 
with the lightness.

00:08:41.388 --> 00:08:44.958
And so we're keeping 
this going with the breath,

00:08:44.958 --> 00:08:48.661
finding what feels good 
and just kind of breaking

00:08:48.661 --> 00:08:49.896
out of our comfort zone.

00:08:49.896 --> 00:08:53.566
So for some this'll 
be like, yay, gold pass.

00:08:54.467 --> 00:08:57.404
And for some 
this'll be more difficult,

00:08:57.404 --> 00:09:00.807
'cause, especially when 
it come to physical practice,

00:09:00.807 --> 00:09:03.276
we like to be told what to do.

00:09:08.014 --> 00:09:09.749
Alright, even it out.

00:09:13.486 --> 00:09:18.124
So for me this is a 
fun way to build strength.

00:09:18.124 --> 00:09:22.529
We'll meet in Forward 
Fold at the back of the mat.

00:09:22.529 --> 00:09:24.664
When you get there, 
shake the head a little yes

00:09:24.664 --> 00:09:25.999
and a little no.

00:09:29.569 --> 00:09:32.505
Listen to the 
sound of your breath.

00:09:36.209 --> 00:09:39.212
And then slowly 
begin to roll it up.

00:09:44.751 --> 00:09:46.786
Alright, when you 
roll up, go ahead and step

00:09:46.786 --> 00:09:48.855
to the center of your mat 
and then we're gonna bring

00:09:48.855 --> 00:09:52.425
the feet nice and 
wide for Triangle Pose.

00:09:52.425 --> 00:09:54.928
So let's start with the 
front toes, the right toes

00:09:54.928 --> 00:09:57.530
pointing forward 
and the back toes,

00:09:57.530 --> 00:10:00.200
the left toes, pointing in.

00:10:00.200 --> 00:10:02.569
And then bring your 
right hand to your belly

00:10:02.569 --> 00:10:05.238
or just below, 
right to your lower belly

00:10:05.238 --> 00:10:10.109
and feel this drawing in, this
gathering in of energy here,

00:10:10.109 --> 00:10:12.512
so this can be a very 
sensitive part in the body,

00:10:12.512 --> 00:10:14.614
not can be, is, at 
least in my culture,

00:10:14.614 --> 00:10:17.684
we're constantly suckin' 
it in and tightenin' it up,

00:10:17.684 --> 00:10:19.886
and so with love, 
bring your hand there

00:10:19.886 --> 00:10:22.422
and pull the 
right hip crease back

00:10:22.422 --> 00:10:25.225
and lengthen the tailbone 
down and use your back hand

00:10:25.225 --> 00:10:27.727
to just find that 
lift up through the front,

00:10:27.727 --> 00:10:30.563
that gathering in 
here and that grounding.

00:10:30.563 --> 00:10:32.532
And be really loving with 
the way you touch yourself

00:10:32.532 --> 00:10:33.967
and the way you 
think about yourself,

00:10:33.967 --> 00:10:37.437
and the way you, 
be really loving with the way

00:10:37.437 --> 00:10:40.373
you touch yourself, 
I just said that, cool.

00:10:40.373 --> 00:10:42.142
And the way you see yourself.

00:10:42.142 --> 00:10:45.111
And the way you talk 
about yourself, okay?

00:10:45.111 --> 00:10:46.212
So pull that 
right hip crease back

00:10:46.212 --> 00:10:48.448
and then break free.

00:10:48.448 --> 00:10:49.616
Let your wings go.

00:10:49.616 --> 00:10:50.750
Inhale.

00:10:50.750 --> 00:10:52.952
Exhale, send the hips back.

00:10:52.952 --> 00:10:55.088
Keep the side body long.

00:10:55.088 --> 00:10:58.963
Imagine you're in 
between two panels,

00:10:58.963 --> 00:11:00.093
a wall here,

00:11:00.093 --> 00:11:03.396
or a window pane, and then
we'll bring the right fingertips

00:11:03.396 --> 00:11:06.399
down, open up 
through the left wing.

00:11:08.301 --> 00:11:09.759
Breathe here.

00:11:11.237 --> 00:11:13.239
And so we're really 
wanting to target this area

00:11:13.239 --> 00:11:15.208
of the body right here, 
right below the navel,

00:11:15.208 --> 00:11:17.076
so keep gathering it 
up and in and you'll find

00:11:17.076 --> 00:11:19.012
so much strength there.

00:11:22.148 --> 00:11:24.651
And then take one more breath.

00:11:26.286 --> 00:11:28.521
And then exhale, 
come all the way up.

00:11:28.521 --> 00:11:30.690
Head over heart, 
heart over pelvis.

00:11:30.690 --> 00:11:32.659
Pull the pinkies 
back and then we'll turn

00:11:32.659 --> 00:11:36.029
the right toes in 
and the left toes out.

00:11:36.029 --> 00:11:38.965
Left hand comes 
to the lower belly.

00:11:41.234 --> 00:11:43.570
Right hand to the back body.

00:11:46.539 --> 00:11:48.074
And then we lift 
up through the front,

00:11:48.074 --> 00:11:49.074
gather energy in,

00:11:49.074 --> 00:11:51.177
lengthen down 
through the tailbone,

00:11:51.177 --> 00:11:53.212
and when you really 
work from a place of connect

00:11:53.212 --> 00:11:55.949
from this area of the body, 
you're gonna be surprised

00:11:55.949 --> 00:11:58.151
how much you actually 
don't need to crash down

00:11:58.151 --> 00:12:00.486
into your left 
fingertips in Triangle.

00:12:00.486 --> 00:12:01.854
So send those hips on back.

00:12:01.854 --> 00:12:04.624
When you're ready, break free.

00:12:04.624 --> 00:12:05.925
And have some fun as you float

00:12:05.925 --> 00:12:09.551
all the way down, Trikonasana.

00:12:10.663 --> 00:12:12.498
Right toes are turning in.

00:12:12.498 --> 00:12:15.568
Left foot grounded, 
all four corners.

00:12:18.304 --> 00:12:19.578
Breathe.

00:12:24.444 --> 00:12:28.414
Maybe you take your 
right hand to the left rib and,

00:12:28.414 --> 00:12:30.984
as I like to say, just 
imagine smearing some honey

00:12:30.984 --> 00:12:33.606
across the ribs here, 
opening up,

00:12:33.606 --> 00:12:36.456
one more breath, inhale.

00:12:36.456 --> 00:12:38.925
Then exhale, draw your 
navel in, connect to this

00:12:38.925 --> 00:12:40.827
part of your belly.

00:12:40.827 --> 00:12:43.229
(exhaling)

00:12:43.229 --> 00:12:44.998
And come all the way back up.

00:12:44.998 --> 00:12:47.784
Great, pull the 
pinkies back, inhale.

00:12:47.784 --> 00:12:51.969
Exhale, turn both toes in.

00:12:52.939 --> 00:12:55.241
Inhale, open the chest.

00:12:55.241 --> 00:12:58.778
Feel this beautiful, long
stretch through the front body.

00:12:58.778 --> 00:13:02.915
This is Titanic, 
this is Kate on the boat.

00:13:02.915 --> 00:13:04.684
Breathe in.

00:13:04.684 --> 00:13:08.488
And then exhale, 
hands to the waistline.

00:13:08.488 --> 00:13:09.689
Awesome work.

00:13:09.689 --> 00:13:11.190
We're gonna walk 
the feet together

00:13:11.190 --> 00:13:13.426
just about hip width apart.

00:13:15.228 --> 00:13:17.163
I'm gonna turn this way.

00:13:17.163 --> 00:13:20.166
And then go ahead and 
turn on your yoga mat.

00:13:20.166 --> 00:13:21.734
And then we're gonna inhale in.

00:13:21.734 --> 00:13:25.905
Exhale, send the hips 
back, fingertips forward.

00:13:25.905 --> 00:13:28.241
Knees are gonna try to 
stay over the heels here,

00:13:28.241 --> 00:13:29.475
and you're gonna lift your toes,

00:13:29.475 --> 00:13:31.744
and once again try to 
really gather so much energy

00:13:31.744 --> 00:13:35.081
up from the lower 
belly here, breathing deep,

00:13:35.081 --> 00:13:37.250
we're in a squat for five.

00:13:38.518 --> 00:13:41.454
Four, can do whatever 
you want with the hands.

00:13:41.454 --> 00:13:43.690
Three, maybe you 
sink a little lower.

00:13:43.690 --> 00:13:46.726
Two, maybe sink a little lower.

00:13:46.726 --> 00:13:48.061
And one, release.

00:13:48.061 --> 00:13:50.396
Hands come to the earth.

00:13:50.396 --> 00:13:52.799
And we walk it back to Plank.

00:13:55.468 --> 00:13:58.805
Press away from your 
yoga mat when you get there.

00:13:58.805 --> 00:14:02.842
Awesome work, then 
exhale, lower all the way down.

00:14:02.842 --> 00:14:04.410
Inhale, Cobra.

00:14:06.446 --> 00:14:07.947
Exhale to release.

00:14:09.015 --> 00:14:11.117
Send the fingertips back.

00:14:11.951 --> 00:14:13.720
Palms face down.

00:14:13.720 --> 00:14:16.355
Inhale, open the 
chest, lift the head,

00:14:16.355 --> 00:14:17.390
the neck, the shoulders.

00:14:17.390 --> 00:14:18.691
Ew, there's a little buggy.

00:14:18.691 --> 00:14:20.193
And tuck the chin.

00:14:21.935 --> 00:14:24.831
As you exhale, press 
pubic bone into the earth.

00:14:24.831 --> 00:14:28.334
Then on your next inhale,
lift the legs, lift the arms,

00:14:28.334 --> 00:14:29.402
let them hover.

00:14:29.402 --> 00:14:31.637
Breathe here, find a lightness,

00:14:31.637 --> 00:14:33.940
and then in honor 
of today's practice,

00:14:33.940 --> 00:14:36.743
you can do a little creative 
strengthening by moving,

00:14:36.743 --> 00:14:40.546
just a little shout 
out to Ms. Shiva Rea.

00:14:40.546 --> 00:14:44.350
You can find a little 
movement here, swimming,

00:14:44.350 --> 00:14:47.019
hugging the lower ribs in 
to support the lower back,

00:14:47.019 --> 00:14:50.123
maybe tucking the chin even
more to support the lower back.

00:14:50.123 --> 00:14:53.126
And then don't worry about
being silly here, have some fun.

00:14:53.126 --> 00:14:54.355
Move slow.

00:14:55.561 --> 00:14:59.298
Strengthening and 
lengthening as you breathe.

00:15:00.399 --> 00:15:03.836
Creative with the 
limbs here as you swim.

00:15:05.338 --> 00:15:07.974
Then take one more breath.

00:15:07.974 --> 00:15:11.177
And then release, press 
the palms into the earth.

00:15:11.177 --> 00:15:13.679
Come all the way to all fours.

00:15:13.679 --> 00:15:15.852
And then bring 
the knees together.

00:15:15.852 --> 00:15:20.887
First you're gonna inhale,
drop the belly, look forward.

00:15:20.887 --> 00:15:23.222
This is called Poodle Pose, 
I just made that up.

00:15:23.222 --> 00:15:25.725
And then exhale, Child's Pose.

00:15:28.227 --> 00:15:31.204
Nice and slow, bowing the head.

00:15:31.204 --> 00:15:32.465
Great work.

00:15:41.674 --> 00:15:45.344
And shifting your 
weight, come forward.

00:15:45.344 --> 00:15:48.581
We'll swing the 
legs around to one side.

00:15:48.581 --> 00:15:51.484
And come to Cobbler's Pose.

00:15:51.484 --> 00:15:52.652
Feet together.

00:15:53.619 --> 00:15:55.288
Open your book here.

00:15:58.457 --> 00:16:02.628
And then loop the shoulders,
inhale, sit up nice and tall.

00:16:05.064 --> 00:16:07.533
Great, and then 
we're gonna lean back here.

00:16:07.533 --> 00:16:09.769
Keeping the chest lifted.

00:16:09.769 --> 00:16:11.504
We're gonna lift the 
ankles all the way up

00:16:11.504 --> 00:16:13.773
and then once again, 
we're gonna come around here,

00:16:13.773 --> 00:16:17.810
lifting the heart so much 
so that we don't even think

00:16:17.810 --> 00:16:20.446
about our core muscles, 
they're just engaged.

00:16:20.446 --> 00:16:23.092
As we lift our heart, 
let it lead the way.

00:16:23.092 --> 00:16:27.854
And then we'll come 
to this lotus shape here,

00:16:27.854 --> 00:16:31.224
bring the heels together,
maybe the ball joint

00:16:31.224 --> 00:16:32.925
of the big toe together.

00:16:32.925 --> 00:16:35.862
And then you can 
stay here or you can work

00:16:35.862 --> 00:16:38.965
with a little creative core
here, just lifting the heart,

00:16:38.965 --> 00:16:42.201
finding movement any which way.

00:16:42.201 --> 00:16:43.603
Be creative, have some fun,

00:16:43.603 --> 00:16:45.805
we're only here 
for five breaths.

00:16:45.805 --> 00:16:49.141
(inhaling and exhaling)

00:16:57.350 --> 00:17:00.019
Stick with it, two more breaths.

00:17:05.925 --> 00:17:08.160
And then release, awesome, work.

00:17:08.160 --> 00:17:10.463
Everything comes 
down to the ground.

00:17:10.463 --> 00:17:13.366
Feel your back 
supported by the earth.

00:17:13.366 --> 00:17:17.470
Take your hands, your 
palms to the hip creases here,

00:17:17.470 --> 00:17:19.939
and give it a little rub, 
and walk your feet

00:17:19.939 --> 00:17:22.289
as wide as your yoga mat.

00:17:24.743 --> 00:17:27.146
Shift the knees 
over to one side.

00:17:27.146 --> 00:17:28.281
Interlace the fingertips.

00:17:28.281 --> 00:17:30.650
Bring them behind the head.

00:17:30.650 --> 00:17:33.231
Breathe, draw the 


00:17:33.231 --> 00:17:35.521
top knee down towards

00:17:35.521 --> 00:17:37.790
the front edge of your mat.

00:17:39.358 --> 00:17:41.394
And then bring it on through.

00:17:41.394 --> 00:17:43.029
Take a deep breath in.

00:17:43.029 --> 00:17:45.431
And to the other side.

00:17:45.431 --> 00:17:48.768
Again, top knee actively 
reaches towards the bottom

00:17:48.768 --> 00:17:50.202
edge of your mat.

00:17:54.507 --> 00:17:56.609
Nice work, inhale.

00:17:56.609 --> 00:17:59.145
Exhale, roll it through center.

00:17:59.145 --> 00:18:03.883
Release the arms, 
hug the knees into the chest.

00:18:03.883 --> 00:18:07.486
You can hold your knees 
close to your heart here

00:18:07.486 --> 00:18:09.388
or just work in a way in which

00:18:09.388 --> 00:18:11.857
your lower back feels supported.

00:18:11.857 --> 00:18:15.361
Another option would be 
to take a Stirrup Pose here

00:18:15.361 --> 00:18:16.696
or a Happy Baby.

00:18:17.964 --> 00:18:20.599
Ask yourself what would 
feel really good right now

00:18:20.599 --> 00:18:22.201
and then listen to your body.

00:18:22.201 --> 00:18:24.136
Engage in that conversation.

00:18:24.136 --> 00:18:26.172
If you're in Happy Baby 
or Stirrup Pose,

00:18:26.172 --> 00:18:30.576
really work to extend your
tailbone towards the front edge,

00:18:30.576 --> 00:18:32.578
should feel really good.

00:18:37.116 --> 00:18:41.287
Alright, wherever you are,
take a big, buoyant breath in.

00:18:43.489 --> 00:18:45.157
And long exhale out.

00:18:46.525 --> 00:18:48.761
Send the legs out long.

00:18:48.761 --> 00:18:52.131
Let your body grow heavy here
for just a moment or two.

00:18:52.131 --> 00:18:53.399
Find stillness.

00:19:01.040 --> 00:19:03.943
And so perhaps your 
definition or your understanding

00:19:03.943 --> 00:19:08.045
of creative, 
being creative, or creativity

00:19:09.488 --> 00:19:12.485
is limited and you 
don't even know it.

00:19:12.485 --> 00:19:15.461
For me, creativity

00:19:16.324 --> 00:19:20.148
takes on many forms,

00:19:20.148 --> 00:19:25.164
many shapes in my life, and
probably the most important one

00:19:25.164 --> 00:19:28.367
is just being able 
to go with the flow,

00:19:28.367 --> 00:19:30.636
make adjustments as needed.

00:19:32.838 --> 00:19:36.609
If it doesn't work, 
well, let's get creative.

00:19:39.822 --> 00:19:43.582
So practicing 
creativity can really help us

00:19:45.584 --> 00:19:48.921
not just have some 
fun in creative core,

00:19:48.921 --> 00:19:51.057
the physical body, 
but to really help us

00:19:51.057 --> 00:19:54.527
to make sure we're 
not limiting ourselves,

00:19:55.628 --> 00:20:00.066
that we're conscious 
with the way in which we move

00:20:00.066 --> 00:20:02.386
through life each day.

00:20:07.273 --> 00:20:08.597
Inhale in.

00:20:10.810 --> 00:20:13.479
And exhale to let everything go.

00:20:16.715 --> 00:20:18.684
Thank you so much 
for sharing your time

00:20:18.684 --> 00:20:19.919
and your energy with me.

00:20:19.919 --> 00:20:21.987
I'll see you tomorrow.

00:20:21.987 --> 00:20:23.656
Take good care.

00:20:23.656 --> 00:20:24.623
Namaste.

00:20:24.623 --> 00:20:28.794
(lively orchestral music)