WEBVTT

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- What's up party people?

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Welcome to 31 Days 
of Yoga Revolution.

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I'm Adriene and it's day seven.

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And we're kicking off week two

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with a very important 
practice on stability.

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So stability or 
sthira is so important

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as we navigate the 
asana branch of yoga

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but this definitely bleeds into

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how we move and relate 
to others in our daily life.

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So, hop into something comfy,

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let's kick some but today.

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(light music)

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Alright pals, today 
we're gonna begin standing

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feet hip width apart.

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So we're gonna be 
doing a lot of upright,

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not to be confused with uptight,

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work today working on 
stability and grounding

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and continuing with 
this awareness of the spine

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in all of our movement.

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So, what better 
day than on day seven

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to start with a little 
knocking on heaven's door

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to just loosen up and 
you know, balance it out.

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So we're gonna start 
by grounding the feet,

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soft knees.

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If you've never done 
this before, it's super fun

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and it's day seven, 
you know in heaven

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so I figured it fit.

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Alright, so soft knees,

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you're just gonna start 
by swinging side to side.

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Your feet are 
hip width apart here.

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They do not have to 
stay rooted down firmly

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and you wanna 
keep the knees soft

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so basically don't lock out.

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So we're gonna 
come to strong Mountain

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and find all that 
lovely sthira and stability

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and steadiness in a second

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but for now, we're gonna 
go knocking on heaven's door

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so this is a little 
kundalini exercise that I love.

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It also just helps 
you wash off any bad juju

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and helps you loosen up, 
get into the moment,

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let go of anything 
that's not serving you.

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So you're gonna let the 
arms become heavy noodles.

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That's right, heavy noodles.

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And soften 
through the finger tips

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and again keep soft knees.

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And you can even start to

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massage a little
bit on the feet.

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And then travel up through

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the pelvis, the lower back,

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get a little more of a 
twist there if it feels good.

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And then, the kind of 
traditional practice of this

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is you let your 
hands (clap) beat yourself.

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Everything in moderation, right?

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No, I'm just kidding.

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Alright, so hopefully by 
now you're giving it a whirl

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and not just standing 
there staring at me doing it.

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But if this is a bit of a
challenge for you

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then embrace it.
(exhales)

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And last but not least, 
start to deepen your breath.

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Big inhale brings 
you in in the moment,

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tapping that inner smile,

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big exhale to let go.

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Get loose, shake it off.

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Shake off the day thus far.

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Again, let go of 
anything that's not serving you

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and just kinda clear your cache.

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Clear the cookies.

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So that we can really allow

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our practice 
today to fill our cup

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with nice conscious breath

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and nice strong and 
stable awareness to the spine.

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Alright.

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Couple more.

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Notice if you're looking down,

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see if you can bring your 
gaze up for these last few.

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Mmmm.

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And back to center.

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Open the palms, lift your heart

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and without looking,

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bring the feet together.

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Without looking.

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So my mentor used 
to say see feelingly.

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So feel it out.

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See feelingly, I love that.

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I should make a 
shirt see feelingly.

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Loop the shoulders, 
lift the heart,

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don't look down, 
press into your feet

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and then really starting 
off with the feet today.

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So today's practice, we're
coming to Mountain Pose here.

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Today's practice is really about

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creating strong and stable

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awareness in the entire body.

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And then marrying that

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with our very first 
focus of this journey

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which is ease or sukha.

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So here we are, week two,

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we're gonna go a little deeper

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by really adding 
this awareness of sthira.

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Sanskrit for stability.

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Also means to establish

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and here we are week two, 
we've established now

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that we're doing 
this thing together.

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So drop in, inhale.

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And exhale.

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Without looking inhale, 
lift all of your toes

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and try to do 
this without looking,

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starting with the pinky toe,

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place one toe down, 
one at a time.

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Starting with the pinky,

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pinky down and all 
the way to the big toe

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and then do that two more times.

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If you don't have all your toes,
you don't have toes,

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you're just gonna 
work on sending awareness

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through all four 
corners of your feet.

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Right, make it your own, 
make adjustments.

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Ah, the beauty of yoga.

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(exhales)

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So the yoga asana branch is
not meant to limit us at all.

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In fact, it's supposed 
to be tools for us

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to discover our full potential.

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So, if you ever get 
stuck or hung up on something

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like oh, I can't do that, 
I don't have that,

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fabulous.

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Great opportunity to 
learn about your body

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and own who you are.

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Again, going back to 
that honor practice,

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honoring who you are 
and where you are today.

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Alright, after a couple 
moments to play with the toes

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and really 
establish this awareness

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through all four 
corners of the feet,

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squeeze the 
inner thighs together,

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squeeze the legs together

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and imagine that 
your inner thighs

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are pointing 
towards the back wall

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or whatever's behind you.

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Actually, let's exaggerate that,

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so inner thighs point in,

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you kind of come to 
this little motion here

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that's like,

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♫ I love you,

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♫ a bushel and a peck. ♫

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A little throwback shout out

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to all my musical 
theater fans out there.

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So exaggerate that rotation 
of the tops of the thighs

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basically going inward

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and then let's take 
one hand to the belly

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and one hand to the lower back

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and slowly draw up 
through the front body

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and ground 
through the back body.

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Something I've been 
saying for a while now.

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So you can think of 
it as Uddiyana Bandha

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and lengthening 
the tail bone down

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but I find that really,

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just the awareness of 
lifting through the front,

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I also like to 
think of it as you know,

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Kate or Ariel on the rock.

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(inhales) Never let go.

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Lifting through the front body

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and then grounding 
through the back body.

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And it might seem 
like a generalization there

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but then you as the individual 
really make it personal

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and find stability,

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rather than trying to 
just fit the shape, right.

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So another way of thinking of it

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is like taking 
the hip creases up

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or grounding the 
shoulder blades down.

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So inner thighs go back,

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heart, front body lifts up,

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tail bone draws down.

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Find places to lift, 
places to lengthen.

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So we find this containment

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and then draw 
awareness to your center.

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So we just did all this awesome
abdominal work yesterday

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so now, send awareness here,

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draw the navel in and up

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and feel how we're 
slowly starting to create

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a really strong base.

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So, if a friend

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and if you're practicing 
with someone right now,

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be kind, kind soft fingers.

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You might even like 
give them a little push

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and they're not gonna fall over.

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Right? No, they're 
grounded through their feet,

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squeezing into the midline,

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inner thighs have that rotation

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where they're going back

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and we find this 
lift up through the front,

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grounding through the back.

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So for my more 
imaginative homies,

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you can imagine that the 
doors gonna blow open here

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and a big gust of 
wind is gonna come through

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and you will be 
strong and steady here,

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soft in the upper body,

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nice and grounded 
through the lower body

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and all the way up 
through the midline.

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Alright, take a deep breath in.

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Now exhale, hands 
to heart. (exhale)

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Lift the sternum to the thumbs,

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keep finding places 
to lift and lengthen

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and places to ground.

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So again, now we're starting
to marry our ease or that sukha

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with this idea of stability, 
support from within.

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This stable grounding

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essence that we call sthira.

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Alright.

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(exhale)

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Hands at the heart.

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Deep breath in.
(inhale)

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Long breath out.
(exhale)

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On your next deep breath in,

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slowly feeling that 
big stretch through the feet,

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so don't rush it.

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Try to lift up 
from the pelvic floor

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and slowly, rather 
than rocking forward,

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think about 
lifting up, lift the heels.

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Lift the sternum,

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press the palms 
together for more stability.

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Lengthen through the crown,

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lift, lift, lift,

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squeeze the legs together,

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toning the calves

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and then exhale, 
lower down with control.

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Beautiful.

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Two more times just 
like that nice and slow.

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Deep breath in. (inhale)

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And then we slowly lift up.

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So this might seem a little slow

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but this is really,
we're going there,

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we're going deeper right.

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We're not just 
here for a workout

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we're trying to build 
this long lasting practice.

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And so you could 
just come up to here,

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hmm, hmm, hmm, 
hmm, working the calves,

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or we can go a 
little deeper y'all

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and really try to create 
this full body experience.

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So just do it one more 
time wherever you're at.

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Working to 
explore stability today.

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And then we'll come 
back to Mountain Pose.

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Alright, swim
the finger tips around

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interlace behind,

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knuckles draw down and away,

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we open the shoulders 
and stretch the belly,

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should feel really good 
after yesterday's practice,

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lengthen tailbone down.

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Feel the legs, the lower body,

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a strong trunk here.

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So you're holding 
onto that integrity

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as you open up through 
the chest, stretch the belly

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and then release.

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Give yourself a hug. (inhale)

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Again, feeling the legs

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so we're working, 
active in the legs here.

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So toning the quads, 
lengthen the tail bone down,

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inhale as the elbows lift up

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and then exhale, release,

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opposite thumb on top this time,

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knuckles drawn down and away,

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keep the lower 
body strong and stable,

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nice tree trunk there.

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Inhale

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and exhale, release 
opposite arm on top.

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Give yourself a hug.

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Strong lower body, strong base.

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Fabulous and release.

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Hands are gonna 
come to the waist line,

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use your thumbs to 
draw down through the tail

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and lift up through the front.

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Alright, so nice and easy

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we're gonna bring 
the right foot forward,

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left foot back

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and come into Warrior Two.

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So really turn the left 
toes in, exploring this today

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and again, same thing 
as we did in Mountain Pose,

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see if you can imagine 
the left inner thigh going in.

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Upper body lifts as 
we bend the front knee,

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back body grounds.

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I bet you're a little sore,

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maybe a little 
tight so ease into it.

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Maybe find some soft 
pulsing sensations here,

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exploring strength 
in the lower body.

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Get situated on my mat.

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And really connecting through
all four corners of the feet.

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So back inner thigh 
rolls in, top thigh rolls out.

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And we press on all four 
corners of the front foot,

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press on all four 
corners of the back foot,

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now draw energy up 
through the left arch

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and when you're ready 
take the arms out wide.

00:11:52.812 --> 00:11:54.948
Front knee over 
front ankle. (exhale)

00:11:57.650 --> 00:12:00.386
So we press down 
onto the earth to rise up,

00:12:00.386 --> 00:12:01.454
you hear it all the time right?

00:12:01.454 --> 00:12:03.508
Root to rise.
So play with that here.

00:12:03.508 --> 00:12:06.492
Strong in the arms, 
full body experience.

00:12:06.492 --> 00:12:09.596
And then feel that 
lift from the pelvic floor

00:12:09.596 --> 00:12:11.097
travelling all the 
way up to the spine

00:12:11.097 --> 00:12:14.000
as you lengthen 
through the crown of the head.

00:12:14.000 --> 00:12:17.036
Keep the left 
inner thigh engaged.

00:12:17.036 --> 00:12:19.172
Inhale, straighten the front leg

00:12:19.172 --> 00:12:21.307
and exhale, bend.

00:12:21.307 --> 00:12:22.108
Now as you bend,

00:12:22.108 --> 00:12:24.043
see if you can keep 
the power of that back leg.

00:12:24.043 --> 00:12:26.012
Inhale, 
straighten the front leg.

00:12:26.012 --> 00:12:28.414
Exhale, bend.

00:12:28.414 --> 00:12:31.017
Inhale, straighten.

00:12:31.017 --> 00:12:33.686
And exhale bend.

00:12:33.686 --> 00:12:36.869
One more time.
Inhale, straighten. (inhales)

00:12:36.869 --> 00:12:39.325
Exhale, bend. (exhales)

00:12:39.325 --> 00:12:41.427
Inhale, straighten, 
Triangle Pose,

00:12:41.427 --> 00:12:43.062
bump the hips to the left,

00:12:43.062 --> 00:12:44.897
reach the right 
fingertips forward,

00:12:44.897 --> 00:12:48.034
try to keep 
length in the whole torso

00:12:48.034 --> 00:12:51.437
so not just the side body 
but the front and back too,

00:12:51.437 --> 00:12:52.372
left toes are turned in

00:12:52.372 --> 00:12:55.241
and nice and slow today so you
can hold onto that stability

00:12:55.241 --> 00:13:00.160
and play with this idea 
of sthira through the spine.

00:13:00.160 --> 00:13:02.215
This support, 
this line of the spine

00:13:02.215 --> 00:13:04.651
as you either bring 
the right fingertips down,

00:13:04.651 --> 00:13:07.220
rest gently on the 
shin or to a block.

00:13:07.220 --> 00:13:09.389
If you wanna check 
in with more core today,

00:13:09.389 --> 00:13:10.757
you can hover

00:13:10.757 --> 00:13:14.494
but find that rotation in the
shoulders and open your chest.

00:13:14.494 --> 00:13:16.763
Gaze straight down,

00:13:16.763 --> 00:13:18.631
straight out if 
it's okay in the neck

00:13:18.631 --> 00:13:21.000
or maybe all the way up in time.

00:13:21.000 --> 00:13:22.135
Take one more breath here.

00:13:22.135 --> 00:13:24.671
Find length, then exhale soft,

00:13:24.671 --> 00:13:27.740
bend that front knee as 
you come back to Warrior Two.

00:13:27.740 --> 00:13:31.110
Awesome work. Pull the 
thumbs back, pinkies back sorry.

00:13:31.110 --> 00:13:35.579
(laughs) And then 
straighten that front leg,

00:13:35.579 --> 00:13:37.984
turn the right toes in,

00:13:37.984 --> 00:13:38.851
left toes go out.

00:13:38.851 --> 00:13:42.188
Hands can come to the waist
line if you need a little break.

00:13:42.188 --> 00:13:45.892
Alright so no rushing 
here, no vinyasa today.

00:13:45.892 --> 00:13:48.928
Really exploring the 
stability in the legs

00:13:48.928 --> 00:13:51.686
as you turn the right toes in.

00:13:51.686 --> 00:13:53.739
And left toes out. (exhale)

00:13:53.739 --> 00:13:57.003
And then if 
you're sore in your hips,

00:13:57.003 --> 00:14:01.607
then give a couple breaths here
to pulse in and out and play

00:14:01.607 --> 00:14:04.644
so you can really 
feel what's going on today

00:14:04.644 --> 00:14:07.947
and wake up the muscles 
that you need to connect.

00:14:07.947 --> 00:14:09.978
Engage the right inner thigh,

00:14:09.978 --> 00:14:11.684
allow it to turn in.

00:14:11.684 --> 00:14:13.095
Pull back with the 
left hip crease

00:14:13.095 --> 00:14:14.721
head over heart, 
heart over pelvis.

00:14:14.721 --> 00:14:17.590
So there's a tendency right in
a lot of the warrior postures

00:14:17.590 --> 00:14:19.959
for the spine and the 
center to lean forward.

00:14:19.959 --> 00:14:23.196
See if you can 
draw it all together,

00:14:23.196 --> 00:14:24.931
find that containment,

00:14:24.931 --> 00:14:27.633
establish head over heart, 
heart over pelvis.

00:14:30.645 --> 00:14:33.239
And really press 
down into the outer edge

00:14:33.239 --> 00:14:34.640
of that right foot.

00:14:34.640 --> 00:14:36.409
Lift it from the right arch

00:14:36.409 --> 00:14:39.112
and then maybe we'll take the
arms out wide, Warrior Two.

00:14:39.112 --> 00:14:41.913
Virabhadrasana Two.

00:14:41.913 --> 00:14:44.188
So just take a couple 
moments here to play.

00:14:45.732 --> 00:14:47.863
Feeling it out.

00:14:47.863 --> 00:14:51.914
Find a strong base.

00:14:51.914 --> 00:14:53.226
Hug the lower ribs in.

00:14:53.226 --> 00:14:55.128
So maybe we're here, hug it in.

00:14:55.128 --> 00:14:57.797
Find that 
containment like that corset.

00:14:57.797 --> 00:15:00.533
Corset, corset.

00:15:00.533 --> 00:15:02.568
Corset feeling.

00:15:02.568 --> 00:15:04.596
What is it?

00:15:04.596 --> 00:15:06.839
Alright.

00:15:06.839 --> 00:15:08.508
Inhale.

00:15:08.508 --> 00:15:11.244
Exhale, relax your shoulders.

00:15:11.244 --> 00:15:13.346
Inhale, straighten 
the front leg, lift.

00:15:13.346 --> 00:15:17.583
Try to keep that connection,
that traction in the feet

00:15:17.583 --> 00:15:20.319
and that scissor 
effect as you lift up.

00:15:20.319 --> 00:15:22.391
And then bending the knee,

00:15:22.391 --> 00:15:23.744
breathe out this time.

00:15:23.744 --> 00:15:27.226
Inhale to lift.

00:15:27.226 --> 00:15:30.129
Exhale, bend, press into the
knife edge of that back foot.

00:15:30.129 --> 00:15:33.766
As you move, can you keep the
leg strong the whole time?

00:15:37.723 --> 00:15:40.373
In the line of the spine,

00:15:40.373 --> 00:15:43.643
long and 
supported by the muscles.

00:15:43.643 --> 00:15:46.412
In the back body 
and the front body.

00:15:46.412 --> 00:15:48.948
Let's do one more. (inhale)

00:15:50.772 --> 00:15:52.685
And the next time 
you inhale straighten.

00:15:52.685 --> 00:15:55.321
Imagine drawing 
both feet together,

00:15:55.321 --> 00:15:58.291
lifting up through the center
then send the hips back.

00:15:58.291 --> 00:16:00.028
Strong legs.
When I work in this way,

00:16:00.028 --> 00:16:02.295
I mean it's like no gust of wind

00:16:02.295 --> 00:16:04.030
could ever blow me down here.

00:16:04.030 --> 00:16:07.300
Super grounded, super 
rooted, pull the pinkies back

00:16:07.300 --> 00:16:09.168
and take your time here.

00:16:09.168 --> 00:16:11.904
Right inner thigh goes in and
out towards the back wall,

00:16:11.904 --> 00:16:14.040
I tug the left hip crease back.

00:16:14.040 --> 00:16:15.041
I reach, reach, reach, reach,

00:16:15.041 --> 00:16:17.986
stay long on all 
four sides of the torso

00:16:17.986 --> 00:16:19.278
and Triangle Pose.

00:16:19.278 --> 00:16:22.081
Breathing here, exploring.

00:16:22.081 --> 00:16:23.516
Staying grounded 
through the feet,

00:16:23.516 --> 00:16:24.851
it's as if 
you're trying to press

00:16:24.851 --> 00:16:27.687
away from your 
yoga mat with your feet.

00:16:29.084 --> 00:16:31.490
And that's really how we grow
this pose too, side note.

00:16:31.490 --> 00:16:35.263
Into a core-activating posture.

00:16:35.263 --> 00:16:36.963
When I started practicing, 
would've never thought

00:16:36.963 --> 00:16:38.898
that I wouldn't be 
leaning on my left hand

00:16:38.898 --> 00:16:41.942
but now very,

00:16:45.615 --> 00:16:47.939
I won't say easy, 
but accessible.

00:16:49.474 --> 00:16:52.511
One breath more,

00:16:52.511 --> 00:16:54.313
then soft bend 
in that front knee

00:16:54.313 --> 00:16:55.948
as you come back to Warrior Two,

00:16:55.948 --> 00:16:59.217
you got this 
pull the pinkies back.

00:16:59.217 --> 00:17:01.854
And then slowly 
straightening that front leg,

00:17:01.854 --> 00:17:04.290
turn both toes in.

00:17:04.290 --> 00:17:07.660
Reach behind, 
interlace, stretch the belly.

00:17:07.660 --> 00:17:11.998
Lengthen tail bone down 
and draw navel up and in.

00:17:11.998 --> 00:17:13.900
So going from here to here.

00:17:13.900 --> 00:17:16.035
Find that strong footing.

00:17:16.035 --> 00:17:18.137
This is super 
hero pose, here right.

00:17:18.137 --> 00:17:20.172
Right here I swear, 
I just got excited.

00:17:20.172 --> 00:17:24.710
Knuckles drawn down and 
away as your power posture,

00:17:24.710 --> 00:17:25.978
feel the power of the legs

00:17:25.978 --> 00:17:27.546
so maybe close your eyes here

00:17:27.546 --> 00:17:30.491
and maybe feel the 
power of your legs.

00:17:30.491 --> 00:17:32.075
And then release.

00:17:32.075 --> 00:17:35.087
(exhales)

00:17:35.087 --> 00:17:36.088
Bring the feet together.

00:17:36.088 --> 00:17:40.393
You can hop it together or
slowly inch the feet together

00:17:40.393 --> 00:17:42.962
and prepare for Tree Pose.

00:17:42.962 --> 00:17:45.131
So find that 
nice strong base here,

00:17:45.131 --> 00:17:47.129
squeeze, squeeze, squeeze.

00:17:50.280 --> 00:17:53.472
Then find that lift up 
through the front body

00:17:53.472 --> 00:17:55.398
and that grounding 
through the back body.

00:17:58.844 --> 00:18:01.847
Then without shifting 
your weight to your left hip,

00:18:01.847 --> 00:18:02.848
see if you can slowly,

00:18:02.848 --> 00:18:05.318
as if you were trying to 
not move your hips at all,

00:18:05.318 --> 00:18:07.453
in fact go ahead and put 
your hands on the waistline.

00:18:07.453 --> 00:18:08.587
So don't move your hips and all

00:18:08.587 --> 00:18:12.358
and slowly lift 
the right knee up.

00:18:12.358 --> 00:18:13.059
Fabulous.

00:18:13.059 --> 00:18:15.461
From there we can 
grab the right ankle,

00:18:15.461 --> 00:18:18.397
either hike that right 
heel up towards the midline

00:18:18.397 --> 00:18:20.032
or maybe below the knee

00:18:20.032 --> 00:18:22.902
or keep your toes on the ground
for a little more stability.

00:18:24.982 --> 00:18:28.273
And then hands can 
stay on the waistline here.

00:18:28.273 --> 00:18:31.769
Or maybe you bring 
hands to heart center.

00:18:33.746 --> 00:18:35.915
Now here, super important,

00:18:38.584 --> 00:18:41.354
the meeting of the 
two opposing forces.

00:18:41.354 --> 00:18:43.789
So pressing to the 
outer edge of your right foot

00:18:43.789 --> 00:18:46.792
and squeeze the 
left inner thigh,

00:18:46.792 --> 00:18:49.194
squeezing towards the midline

00:18:49.194 --> 00:18:51.931
and then from the 
power of the left inner thigh

00:18:51.931 --> 00:18:53.366
and the right foot,

00:18:53.366 --> 00:18:57.203
lift up through your spine a
little taller, a little more

00:18:57.203 --> 00:19:00.706
and then maybe reach the
fingertips up towards the sky.

00:19:00.706 --> 00:19:03.171
Thumbs back, pinkies forward,

00:19:03.171 --> 00:19:05.678
top of the right 
thigh's rolling out

00:19:05.678 --> 00:19:10.049
and we're using this 
idea of push and pull,

00:19:10.049 --> 00:19:15.287
playing with the two opposing
forces to find stability,

00:19:15.287 --> 00:19:18.190
to find balance.

00:19:18.190 --> 00:19:20.192
Which is the ultimate goal.

00:19:25.131 --> 00:19:27.967
Repeat this or finish 
the sentence, if you fall.

00:19:30.002 --> 00:19:31.886
If you fall, don't worry.

00:19:37.223 --> 00:19:39.045
And then big inhale.

00:19:39.045 --> 00:19:41.447
To find expansion 
wherever you are,

00:19:41.447 --> 00:19:43.949
big exhale to bring the 
knee all the way back up.

00:19:43.949 --> 00:19:46.018
Try to squeeze up 
towards your heart center

00:19:46.018 --> 00:19:48.730
and then exhale 
lower it down with care.

00:19:48.730 --> 00:19:50.372
Second side.

00:19:50.372 --> 00:19:51.957
Check it out.

00:19:53.581 --> 00:19:55.395
So find nice strong base.

00:19:58.798 --> 00:20:04.437
And without moving the 
hips slowly lift left knee up.

00:20:04.437 --> 00:20:06.955
So I'm already hugging 
into the midline here.

00:20:09.341 --> 00:20:11.110
Then find your 
Tree Pose on this side,

00:20:11.110 --> 00:20:14.013
play, hold onto 
your focus, your drishti.

00:20:14.013 --> 00:20:15.915
And I'm gonna play right 
away with this opposition

00:20:15.915 --> 00:20:18.217
of pressing the left 
foot into my right inner thigh

00:20:18.217 --> 00:20:22.488
and then squeezing, hugging
everything into the midline

00:20:22.488 --> 00:20:25.858
from my right glute, my right
hip, my right inner thigh.

00:20:25.858 --> 00:20:27.326
Squeezing in.

00:20:27.326 --> 00:20:29.462
Top of the left 
thigh rotates out.

00:20:29.462 --> 00:20:32.665
And what helps me do that is
lengthening tailbone down.

00:20:32.665 --> 00:20:35.935
Again finding that lift 
up through the front body

00:20:35.935 --> 00:20:37.937
and that grounding 
through the back body.

00:20:40.206 --> 00:20:43.411
So play with opposition here,

00:20:43.411 --> 00:20:45.697
find support from within.

00:20:45.697 --> 00:20:48.481
You're hugging the 
muscles to the bone here.

00:20:48.481 --> 00:20:50.382
Staying positive if you fall,

00:20:50.382 --> 00:20:52.351
if you get a foot cramp,

00:20:52.351 --> 00:20:54.520
smile, it's all good.

00:20:54.520 --> 00:20:57.123
Life is good.

00:20:57.123 --> 00:21:00.593
Be thankful, be appreciative
for this time for yourself.

00:21:00.593 --> 00:21:04.029
(inhales)

00:21:04.029 --> 00:21:07.566
The luxury of being 
able to move in this way

00:21:07.566 --> 00:21:11.137
and breath in this way.

00:21:11.137 --> 00:21:13.139
Maybe you take the 
arms all the way up.

00:21:19.378 --> 00:21:24.170
And so we're not coming into
this shape to achieve balance

00:21:24.867 --> 00:21:26.619
but to practice balance.

00:21:26.619 --> 00:21:29.522
So it's different every day.

00:21:29.522 --> 00:21:31.773
Again, going back 
to that honoring.

00:21:31.773 --> 00:21:34.576
Alright, one more breath.

00:21:34.576 --> 00:21:36.028
And then exhale with control.

00:21:36.028 --> 00:21:38.003
Best you can, 
standing one legged tadasana.

00:21:38.003 --> 00:21:39.365
Try to squeeze 
that left knee up

00:21:39.365 --> 00:21:41.022
towards your heart center.

00:21:41.022 --> 00:21:45.096
And then exhale, place it
down with tender loving care.

00:21:45.096 --> 00:21:46.261
Mountain Pose.

00:21:46.261 --> 00:21:50.276
Open palms, loop the 
shoulders one more time,

00:21:50.276 --> 00:21:54.325
big strong Mountain 
here as you inhale

00:21:54.325 --> 00:21:56.160
and exhale.

00:21:57.656 --> 00:21:58.820
Beautiful.

00:21:58.820 --> 00:22:00.745
So we're gonna 
come to dandasana now

00:22:00.745 --> 00:22:05.090
so come to a nice comfy seat.

00:22:05.090 --> 00:22:09.228
Alright, so when you get 
down to your comfy seat.

00:22:09.228 --> 00:22:11.130
Move the fleshy part 
of the buttocks aside

00:22:11.130 --> 00:22:13.699
which you know, sometimes
it's helpful for some bodies

00:22:13.699 --> 00:22:15.835
and sometimes not.

00:22:15.835 --> 00:22:18.170
May be one of those 
antiquated things in yoga

00:22:18.170 --> 00:22:20.406
but I actually find 
for today's practice,

00:22:20.406 --> 00:22:22.174
just the action of 
kinda spreading your

00:22:22.174 --> 00:22:24.510
(laughs)

00:22:24.510 --> 00:22:25.897
butt cheeks.

00:22:25.897 --> 00:22:28.981
Day seven (snaps) is helpful

00:22:28.981 --> 00:22:31.350
because it just 
brings awareness to

00:22:31.350 --> 00:22:33.419
the bones that are down there.

00:22:33.419 --> 00:22:37.189
So the sits bones, the 
coccyx, the base of the spine

00:22:37.189 --> 00:22:39.792
and so from there is 
where we'll dig into the heels

00:22:39.792 --> 00:22:41.760
and extend the legs out long

00:22:41.760 --> 00:22:44.682
so there's this 
awareness of the base.

00:22:44.682 --> 00:22:46.524
The home base.

00:22:46.524 --> 00:22:48.930
If you know what I mean.

00:22:48.930 --> 00:22:53.324
And we come into dandasana.

00:22:53.324 --> 00:22:55.441
So, if you practice 
yoga with me at all

00:22:55.441 --> 00:22:57.509
you know I'm obsessed 
with this line of the spine

00:22:57.509 --> 00:23:02.264
and I like to 
refer to it as

00:23:02.264 --> 00:23:05.875
this stick or the staff.

00:23:05.875 --> 00:23:09.488
This is Staff Pose 
that holds us up, danda.

00:23:09.488 --> 00:23:11.190
Sanskrit for stick or staff.

00:23:11.190 --> 00:23:15.094
So, draw a line from the base
of the spine all the way up

00:23:15.094 --> 00:23:17.463
and imagine just 
like we did yesterday

00:23:17.463 --> 00:23:20.021
that you're leaning 
up against a wall

00:23:21.826 --> 00:23:24.570
and this is a tough posture

00:23:24.570 --> 00:23:27.499
so you might need to sit 
up on a blanket or a block

00:23:27.499 --> 00:23:28.941
or tent the palms,

00:23:28.941 --> 00:23:30.876
so put a little tentpole 
in the center of your palm

00:23:30.876 --> 00:23:33.579
and lift up on the fingertips.

00:23:33.579 --> 00:23:35.814
If your arms are able 
to come down to the ground

00:23:35.814 --> 00:23:39.010
then really press into 
your knuckles and find lift

00:23:39.010 --> 00:23:41.787
and then everyone 
rotate the shoulders,

00:23:41.787 --> 00:23:45.224
so wrap around, draw 
the shoulder blades together

00:23:45.224 --> 00:23:46.458
and lift your heart.

00:23:46.458 --> 00:23:49.428
Firming down from 
the tops of the thighs,

00:23:49.428 --> 00:23:51.330
little action point 
here is to maybe lift

00:23:51.330 --> 00:23:53.332
the heels and spread the 
toes, but that's optional.

00:23:56.001 --> 00:23:57.002
Lift and lengthen,

00:23:57.002 --> 00:23:59.004
breathe deep.

00:24:02.174 --> 00:24:03.876
Awesome, then inhale in,

00:24:03.876 --> 00:24:05.778
dig into the heels, 
bend the knees

00:24:05.778 --> 00:24:08.550
and then exhale, just 
press into the fingertips

00:24:08.550 --> 00:24:10.015
and if you're on your fingertips

00:24:10.015 --> 00:24:11.550
you're not 
actually going to lift,

00:24:11.550 --> 00:24:14.196
well maybe you could 
but might break your finger.

00:24:14.196 --> 00:24:15.421
So don't do that on my watch,

00:24:15.421 --> 00:24:17.156
but if you're on your fingertips

00:24:17.156 --> 00:24:20.292
just think about 
lifting up from the pelvic floor

00:24:20.292 --> 00:24:22.444
and if you're on your 
hands maybe you do lift up.

00:24:24.963 --> 00:24:27.288
One more breath, lifting up

00:24:27.288 --> 00:24:29.835
and then exhale, release,

00:24:29.835 --> 00:24:31.503
soften everything in your mind,

00:24:31.503 --> 00:24:33.172
soften through 
your pelvic floor,

00:24:33.172 --> 00:24:36.775
ah, and bring the feet 
together for Cobbler's Pose.

00:24:36.775 --> 00:24:38.644
Grab the ankles, 
knees nice and wide,

00:24:38.644 --> 00:24:42.581
tops of the thighs 
rolled down and out and away.

00:24:42.581 --> 00:24:45.551
And then we recreate that
length up through the spine,

00:24:45.551 --> 00:24:47.586
leaning back against the wall.

00:24:52.667 --> 00:24:54.865
So wonderful this practice

00:24:54.865 --> 00:24:58.003
for your posture, 
for your poise.

00:24:58.003 --> 00:25:01.000
Literally, 
physically, anatomically

00:25:01.000 --> 00:25:03.168
but also right, 
the body is a metaphor.

00:25:03.168 --> 00:25:04.169
We've talked about this,

00:25:04.169 --> 00:25:07.342
so if you practice

00:25:07.342 --> 00:25:10.142
good posture and moving

00:25:10.142 --> 00:25:12.778
with this stability, 
this awareness,

00:25:12.778 --> 00:25:14.980
you know, 
good poise on your mat,

00:25:14.980 --> 00:25:19.885
you're gonna be able to 
move with poise off your mat.

00:25:19.885 --> 00:25:21.220
And then people 
are gonna be like,

00:25:21.220 --> 00:25:22.654
♫ Who's that lady?

00:25:22.654 --> 00:25:24.763
♫ Who's that lady? ♫

00:25:24.763 --> 00:25:25.918
Even if you're a 
dude, they'll be like,

00:25:25.918 --> 00:25:27.809
who's that lady?
Just kidding, okay.

00:25:27.809 --> 00:25:29.995
So open up the 
feet like a book here,

00:25:29.995 --> 00:25:33.065
maybe take your thumbs 
to the arches of your feet

00:25:33.065 --> 00:25:35.401
and open them up like a book.

00:25:35.401 --> 00:25:39.644
So really encouraging more
of a rotation of the hips

00:25:39.644 --> 00:25:41.240
and sit up nice and tall again.

00:25:41.240 --> 00:25:42.641
You know you can 
always pause the video

00:25:42.641 --> 00:25:44.109
and sit up on a 
little blanket or block

00:25:44.109 --> 00:25:45.411
but don't quit the video.

00:25:45.411 --> 00:25:47.546
Come back to me now.

00:25:47.546 --> 00:25:51.417
We made a commitment 
and we're in this together.

00:25:51.417 --> 00:25:52.251
We're all in this together.

00:25:52.251 --> 00:25:55.020
Cobbler's Pose 
or Baddha Konasana.

00:25:55.020 --> 00:25:56.885
Sit up nice and tall

00:25:56.885 --> 00:25:58.724
and then we're 
going to release the hands

00:25:58.724 --> 00:26:00.926
so you're probably 
gripping on the feet right now

00:26:00.926 --> 00:26:03.128
which is great for 
a little resistance

00:26:03.128 --> 00:26:05.297
but lift up 
through the armpit chest,

00:26:05.297 --> 00:26:07.075
we're gonna bring 
the palms together

00:26:07.075 --> 00:26:08.801
and then you're 
gonna open all your fingers

00:26:08.801 --> 00:26:10.736
except for the 
thumb and the pinky

00:26:10.736 --> 00:26:13.806
and we're gonna open up to
a little Lotus Mudra here.

00:26:13.806 --> 00:26:14.673
Keep the chest open

00:26:14.673 --> 00:26:16.008
again lifting up 
through the armpit chest,

00:26:16.008 --> 00:26:17.008
you can bring the elbows


00:26:17.008 --> 00:26:18.877
together as 
still keeping lifted,

00:26:18.877 --> 00:26:20.045
go for it.

00:26:20.045 --> 00:26:22.123
But if the shoulders 
are tight, stay here.

00:26:22.123 --> 00:26:23.982
And we're just gonna be 
here for a couple breaths.

00:26:25.438 --> 00:26:28.220
Now there might be some
tension in the hip flexors here

00:26:28.220 --> 00:26:30.589
so soften that best you can.

00:26:30.589 --> 00:26:32.991
Draw down through 
the tops of the thighs

00:26:32.991 --> 00:26:34.993
and lift your 
chin just slightly.

00:26:37.129 --> 00:26:40.065
So remember that you're leaning
up against your wall here,

00:26:40.065 --> 00:26:42.601
take one more breath.

00:26:42.601 --> 00:26:45.157
Head over heart, 
heart over pelvis.

00:26:45.157 --> 00:26:47.306
Woo and then release.

00:26:47.306 --> 00:26:48.774
Hands are gonna come behind you,

00:26:48.774 --> 00:26:50.609
feet are gonna 
go in front of you

00:26:50.609 --> 00:26:53.479
and a little 
windshield wiper action here

00:26:53.479 --> 00:26:55.380
oh, should feel amazing.

00:26:55.380 --> 00:26:58.069
That inner 
rotation now of the hip.

00:26:58.069 --> 00:27:01.520
A little stretchy 
stretch of the hip crease,

00:27:01.520 --> 00:27:02.687
the hip flexor.

00:27:02.687 --> 00:27:04.966
A little massage on the booty,

00:27:04.966 --> 00:27:06.992
maybe even the piriformis

00:27:06.992 --> 00:27:08.494
and if you need a 
little more you can pause

00:27:08.494 --> 00:27:12.231
and do the little 
cross over we've done before.

00:27:12.231 --> 00:27:13.866
Alright, awesome 
work today everyone

00:27:13.866 --> 00:27:17.336
so today's practice 
ends in Sukhasana,

00:27:17.336 --> 00:27:19.470
a meditation pose

00:27:19.470 --> 00:27:23.381
and I like to challenge you
to sit there for one minute.

00:27:23.381 --> 00:27:25.310
It's not a time out 
it's actually a time in.

00:27:25.310 --> 00:27:27.455
Check in one last minute

00:27:27.455 --> 00:27:32.718
of togetherness,
of stability, of grounding

00:27:32.718 --> 00:27:36.688
so that you can 
feel amazing and balanced

00:27:36.688 --> 00:27:40.151
and ready for anything.

00:27:40.151 --> 00:27:42.060
So come into a nice comfortable
seat when you're ready

00:27:46.475 --> 00:27:47.966
and then inhale lots of love in.

00:27:47.966 --> 00:27:51.737
Just let the hands rest 
wherever they naturally fall.

00:27:51.737 --> 00:27:53.739
And exhale, lots of love out.

00:27:55.674 --> 00:27:57.676
Inhale, lost of love in.

00:27:59.578 --> 00:28:01.589
And exhale, lots of love out.

00:28:02.703 --> 00:28:05.350
And now see if you 
can find that length

00:28:05.350 --> 00:28:09.321
and tap into this idea 
of support from within,

00:28:09.321 --> 00:28:11.657
this stability, this lift up

00:28:13.122 --> 00:28:15.994
and this grounding 
down without forcing it.

00:28:15.994 --> 00:28:19.698
So add the sukha part, 
add the softness.

00:28:19.698 --> 00:28:22.901
Try to get 
comfortable in this posture

00:28:22.901 --> 00:28:24.436
and I'm not 
saying that you will.

00:28:24.436 --> 00:28:26.338
So I want to acknowledge, 
just like easy poses

00:28:26.338 --> 00:28:27.372
isn't always easy

00:28:27.372 --> 00:28:31.476
but the goal is 
to kind of get out

00:28:31.476 --> 00:28:35.213
or carve out that softness.

00:28:38.684 --> 00:28:40.686
Close your eyes.

00:28:46.491 --> 00:28:48.493
Feel your breath moving.

00:28:52.297 --> 00:28:56.301
Stick with me, 
stick with the video.

00:28:56.301 --> 00:29:00.875
Stick with your commitment 
to find what feels good.

00:29:21.059 --> 00:29:23.061
Take a deep breath in.

00:29:24.396 --> 00:29:26.398
And as you exhale 
bat the eyelashes open

00:29:26.398 --> 00:29:28.000
if they are not open already.

00:29:28.000 --> 00:29:30.702
And draw the palms 
together at your heart,

00:29:30.702 --> 00:29:32.738
♫ you're beautiful,

00:29:32.738 --> 00:29:34.973
♫ I just want you to know,

00:29:34.973 --> 00:29:36.675
♫ You're my favorite ♫

00:29:36.675 --> 00:29:38.010
Lift the heart up to the thumbs

00:29:44.290 --> 00:29:46.918
and go rock the rest 
of your day or your night.

00:29:46.918 --> 00:29:49.988
Thank you so much for sharing
your time and your energy

00:29:49.988 --> 00:29:51.056
and this practice with me

00:29:51.056 --> 00:29:52.691
and all the other 
people round the world

00:29:52.691 --> 00:29:53.792
who are participating.

00:29:53.792 --> 00:29:56.495
We definitely 
have an opportunity here

00:29:56.495 --> 00:29:57.496
to find what feels good,

00:29:57.496 --> 00:29:59.865
but also remember 
we're not alone

00:29:59.865 --> 00:30:01.506
and we're all in this together.

00:30:01.506 --> 00:30:03.568
So I'll see you 
tomorrow, day eight.

00:30:03.568 --> 00:30:06.705
And if you know 
anything about these programs,

00:30:06.705 --> 00:30:09.975
day eight is always a 
yummy one so don't miss it,

00:30:09.975 --> 00:30:11.379
show up for yourself.

00:30:11.379 --> 00:30:13.245
I'll see you on 
the mat tomorrow.

00:30:13.245 --> 00:30:15.243
Questions, comments down below.

00:30:15.243 --> 00:30:16.720
Take good care.

00:30:16.720 --> 00:30:18.178
Namaste.

00:30:18.178 --> 00:30:21.963
(light music)