WEBVTT 00:00:00.434 --> 00:00:02.069 - Hello my sweet friends and welcome to your 00:00:02.069 --> 00:00:04.304 31 day Yoga Revolution. 00:00:04.304 --> 00:00:06.139 Today we have a serenity practice, 00:00:06.139 --> 00:00:08.876 so I'm going to invite you to grab a pillow. 00:00:08.876 --> 00:00:10.744 I grabbed the pillow off my bed. 00:00:10.744 --> 00:00:12.613 You can grab any pillow and if you don't have one, 00:00:12.613 --> 00:00:15.115 don't worry, you'll still be really comfy. 00:00:15.115 --> 00:00:17.684 So some traditions are not meant to die, 00:00:17.684 --> 00:00:22.556 so it's day eight, don't hate, meditate, feel great. 00:00:22.556 --> 00:00:23.724 Can't wait. 00:00:23.724 --> 00:00:27.227 (upbeat music) 00:00:32.900 --> 00:00:35.469 Alright my lovely friends, we're going to begin 00:00:35.469 --> 00:00:37.582 in a nice comfortable seat, 00:00:37.582 --> 00:00:41.475 ankles crossed, sit up on your pillow if you like. 00:00:41.475 --> 00:00:45.779 I went full hog and laid a whole blanket down. 00:00:45.779 --> 00:00:48.248 So if you want to pause the video and get really cozy 00:00:48.248 --> 00:00:49.449 so that you can stretch out 00:00:49.449 --> 00:00:53.626 on a nice padded surface, please do. 00:00:56.990 --> 00:00:58.592 And when you're ready, we'll bring the hands 00:00:58.592 --> 00:01:00.527 to the tops of thighs or the knees, 00:01:00.527 --> 00:01:03.297 whatever feels more natural, most natural, 00:01:03.297 --> 00:01:05.098 whatever feels good. 00:01:05.098 --> 00:01:08.835 And let's take a trip down memory lane 00:01:08.835 --> 00:01:13.619 to yesterday's practice and begin to find this 00:01:13.619 --> 00:01:16.009 lift up through the front body, this grounding 00:01:16.009 --> 00:01:17.844 through the back body. 00:01:19.246 --> 00:01:23.265 Feel this connection of the sits bones 00:01:23.265 --> 00:01:27.454 down into the earth, this length up through the crown. 00:01:29.389 --> 00:01:33.660 This steadiness, this alertness in the spine. 00:01:33.660 --> 00:01:35.963 And then let's use the breath to soften it, 00:01:35.963 --> 00:01:40.977 so today as you know is about soft, stretchy, 00:01:40.977 --> 00:01:43.503 yummy movement, but that's not without support 00:01:43.503 --> 00:01:46.640 or the stability, so we're gonna marry the two together, 00:01:46.640 --> 00:01:50.577 and hopefully that will leave you feeling super refreshed 00:01:50.577 --> 00:01:53.580 and balanced, and a little more balanced 00:01:53.580 --> 00:01:57.751 in your inner world when we finish this practice today. 00:01:59.019 --> 00:02:01.788 So sit up nice and tall and use your breath to find 00:02:01.788 --> 00:02:05.959 places to soften, maybe through the fingertips, the jaw. 00:02:08.195 --> 00:02:09.830 And, whatever this means to you, 00:02:09.830 --> 00:02:11.765 just take a moment, maybe close your eyes, 00:02:11.765 --> 00:02:15.635 go inward to blanket yourself in love. 00:02:15.635 --> 00:02:17.070 So if you've been really hard on yourself, 00:02:17.070 --> 00:02:18.672 I was hard on myself yesterday 00:02:18.672 --> 00:02:20.707 and I finally recognized it, and then once 00:02:20.707 --> 00:02:24.478 I recognized it, I lifted that weight 00:02:24.478 --> 00:02:26.980 off my own self and felt better. 00:02:26.980 --> 00:02:29.583 So, if you've been really hard on yourself lately 00:02:29.583 --> 00:02:31.351 or maybe you just had a rough day thus far 00:02:31.351 --> 00:02:36.352 or rough week or rough year, can you blanket 00:02:36.356 --> 00:02:38.396 yourself in love here? 00:02:39.426 --> 00:02:42.229 And that's not easy to do, so that's why 00:02:42.229 --> 00:02:44.970 we commit to this practice. 00:02:51.705 --> 00:02:55.876 What does it feel like to blanket yourself in love? 00:02:57.544 --> 00:02:58.645 What would that look like? 00:02:58.645 --> 00:02:59.579 What would that feel like? 00:02:59.579 --> 00:03:01.415 How would you breathe? 00:03:05.519 --> 00:03:10.023 And for me, when I really move from a place of self love, 00:03:10.023 --> 00:03:12.759 as cheesy as hell as it sounds, 00:03:12.759 --> 00:03:18.646 that is when I feel and discover peace, 00:03:18.646 --> 00:03:22.954 this idea of balance and tranquility, 00:03:22.954 --> 00:03:27.332 or as we are embracing today, serenity. 00:03:31.144 --> 00:03:34.848 And when you think of the word serene, 00:03:34.848 --> 00:03:38.452 what sort of picture comes up in your head? 00:03:42.055 --> 00:03:44.658 So it's really not that we're lackadaisical and chill 00:03:44.658 --> 00:03:48.962 all the time, we're focused, we're alert, sthira, 00:03:48.962 --> 00:03:52.160 but we balance that with the ease 00:03:53.633 --> 00:03:57.737 and with the recognition of what feels comfy. 00:03:57.737 --> 00:04:01.141 That's how I like to define it. 00:04:01.141 --> 00:04:06.050 So today is about embracing that 00:04:06.050 --> 00:04:08.949 really nice, slow movement here. 00:04:08.949 --> 00:04:10.350 Open your eyes if they are not already 00:04:10.350 --> 00:04:12.919 and bring the left fingertips down, 00:04:12.919 --> 00:04:15.922 and then slowly, left palm or left fingertips down, 00:04:15.922 --> 00:04:18.391 and then slowly just draw your left ear 00:04:18.391 --> 00:04:20.494 over your left shoulder. 00:04:20.494 --> 00:04:24.364 And try to keep anchored through your right shoulder. 00:04:24.364 --> 00:04:26.500 That stability in the shoulders. 00:04:26.500 --> 00:04:29.402 And then a little softness here, maybe you close your eyes 00:04:29.402 --> 00:04:32.405 once you get into the good spot. 00:04:32.405 --> 00:04:35.308 Maybe you find soft, easy movement. 00:04:38.178 --> 00:04:40.680 And then maybe you stay here or maybe you lift 00:04:40.680 --> 00:04:43.016 the left hand and draw it all the way up 00:04:43.016 --> 00:04:44.651 just to the top of the head. 00:04:44.651 --> 00:04:48.121 We're not putting any extra added weight, 00:04:48.121 --> 00:04:50.323 got zenned out there, it's working, 00:04:50.323 --> 00:04:53.026 but just allowing the weight of the hand 00:04:53.026 --> 00:04:54.694 to naturally fall. 00:04:54.694 --> 00:04:55.862 And then don't let this come up here, 00:04:55.862 --> 00:05:00.358 but keep that stability that we establish 00:05:00.358 --> 00:05:03.537 in the shoulders, keep that. 00:05:03.537 --> 00:05:04.871 And then, are you breathing? 00:05:04.871 --> 00:05:06.039 Let's breathe. 00:05:11.444 --> 00:05:14.147 So it's super hard to slow down, I want to acknowledge that, 00:05:14.147 --> 00:05:15.982 so you are a total badass for being here 00:05:15.982 --> 00:05:16.816 and for showing up. 00:05:16.816 --> 00:05:18.018 Stick with this video. 00:05:18.018 --> 00:05:19.286 Stick with me. 00:05:19.286 --> 00:05:21.421 Stick with your practice. 00:05:21.421 --> 00:05:22.656 And if you're really busy and you feel like 00:05:22.656 --> 00:05:25.158 you don't have time, know that this time on your mat 00:05:25.158 --> 00:05:26.826 is going to affect all the other things 00:05:26.826 --> 00:05:28.562 you have to do. 00:05:28.562 --> 00:05:29.951 Ten-fold. 00:05:30.864 --> 00:05:32.499 Read my email today. 00:05:32.499 --> 00:05:33.767 Read it later, make time for that too, 00:05:33.767 --> 00:05:36.102 because it really is about us shifting gears 00:05:36.102 --> 00:05:40.307 to realize, ah yes, by taking this time for myself, 00:05:40.307 --> 00:05:43.310 everything else moves more smoothly. 00:05:44.344 --> 00:05:47.113 Alright, release the left hand to the ground. 00:05:47.113 --> 00:05:50.283 Draw the chin through to the chest 00:05:50.283 --> 00:05:53.386 and then lift up to center from here. 00:05:54.254 --> 00:05:58.024 Mmmm, right fingertips or right palm comes down. 00:05:58.024 --> 00:05:59.960 Bring the left hand to the left thigh 00:05:59.960 --> 00:06:02.429 and then find that stability in the shoulders, 00:06:02.429 --> 00:06:05.365 and then slow and steady, drop right ear 00:06:05.365 --> 00:06:07.033 over right shoulder. 00:06:11.905 --> 00:06:16.142 And so the first layer here, the superficial layer, 00:06:16.142 --> 00:06:18.678 that kind of first layer is, ah yes, neck stretch, 00:06:18.678 --> 00:06:21.982 perfect, wonderful, great for everyone. 00:06:21.982 --> 00:06:24.851 But then use your breath to go beyond that, and again, 00:06:24.851 --> 00:06:28.722 practice moving, breathing, experiencing 00:06:28.722 --> 00:06:30.457 the full body here, so you might see 00:06:30.457 --> 00:06:32.759 this line from crown to tail. 00:06:32.759 --> 00:06:34.894 You might feel the stretch from your left ear 00:06:34.894 --> 00:06:36.673 to your left hip. 00:06:39.232 --> 00:06:41.334 You might have a memory or thoughts might come up 00:06:41.334 --> 00:06:43.670 about your to-do list later. 00:06:44.971 --> 00:06:48.074 And then embrace all of those things. 00:06:49.709 --> 00:06:51.945 And keep returning to the role of the observer 00:06:51.945 --> 00:06:54.447 by the breath, via the breath. 00:06:55.315 --> 00:06:57.817 Right hand might come up and over. 00:06:57.817 --> 00:06:59.719 Soft and easy, be kind. 00:06:59.719 --> 00:07:03.290 Practice being kind and gentle to yourself. 00:07:04.424 --> 00:07:05.358 It's tough. 00:07:10.030 --> 00:07:10.864 Mmmm. 00:07:11.765 --> 00:07:14.434 Maybe take one more breath here. 00:07:15.402 --> 00:07:17.404 And then use the exhale to release. 00:07:17.404 --> 00:07:20.307 Draw the chin into the chest. 00:07:20.307 --> 00:07:23.543 And then roll it up here, life is good. 00:07:25.178 --> 00:07:27.042 Yes, beautiful. 00:07:27.881 --> 00:07:29.516 So soft, easy movement. 00:07:29.516 --> 00:07:31.985 Pay attention to how you connect things today 00:07:31.985 --> 00:07:35.855 from point A to point B, really nice, calm, 00:07:35.855 --> 00:07:37.290 soft, easy movement, okay, 00:07:37.290 --> 00:07:38.892 left foot's gonna come in. 00:07:38.892 --> 00:07:40.460 We're gonna really draw that left heel in 00:07:40.460 --> 00:07:42.295 and then I'm gonna actually turn on my mat a little bit here 00:07:42.295 --> 00:07:46.266 so I can send the right foot out long. 00:07:46.266 --> 00:07:48.902 Then tug the right hip crease in, 00:07:48.902 --> 00:07:50.970 tug the right thighbone into socket here. 00:07:50.970 --> 00:07:52.172 Chko. 00:07:52.172 --> 00:07:55.408 And then roll the left inner thigh out. 00:07:56.409 --> 00:08:00.380 Then remember when we were in Tree Pose yesterday? 00:08:00.380 --> 00:08:04.551 Squeeze, find a little squeeze up through the midline. 00:08:05.685 --> 00:08:08.488 And then inhale, reach the arms up towards the sky. 00:08:08.488 --> 00:08:11.991 Exhale, slowly coming forward, Head-to-Knee Pose. 00:08:11.991 --> 00:08:13.426 Now we're not gonna crank. 00:08:13.426 --> 00:08:15.762 Again, we're not trying to fit ourselves into this shape, 00:08:15.762 --> 00:08:17.864 but pay attention to everything along the way. 00:08:17.864 --> 00:08:20.834 So maybe one day I'll get here. 00:08:20.834 --> 00:08:23.403 But, keep the action of the legs 00:08:23.403 --> 00:08:26.906 as you slowly play with coming forward. 00:08:26.906 --> 00:08:31.077 Try to keep the upper back broad and the chest open. 00:08:34.347 --> 00:08:35.615 Then we have some options here. 00:08:35.615 --> 00:08:39.619 We can grab the shin, can grab our pant. 00:08:39.619 --> 00:08:42.822 We can interlace, need some room here, 00:08:42.822 --> 00:08:45.892 interlace the fingertips, bring them to the foot. 00:08:45.892 --> 00:08:48.762 Or, we can take the left hand to the outer edge 00:08:48.762 --> 00:08:51.598 of the right foot for a deeper stretch 00:08:51.598 --> 00:08:53.867 in the left side body. 00:08:53.867 --> 00:08:57.704 Might be good after that day six oblique work. 00:09:00.807 --> 00:09:02.809 And then breathing here. 00:09:04.277 --> 00:09:05.612 Spread the toes. 00:09:07.580 --> 00:09:11.751 Soften through the skin of the forehead and your brow, 00:09:12.585 --> 00:09:17.090 and on a final exhale we will draw chin to chest here. 00:09:17.090 --> 00:09:19.492 I'm already feeling serenity. 00:09:21.461 --> 00:09:22.529 Serenity now! 00:09:23.540 --> 00:09:26.699 You knew it was gonna happen, just a matter of time. 00:09:26.699 --> 00:09:27.801 Serenity now! 00:09:28.835 --> 00:09:30.737 Tuck the chin into the chest. 00:09:30.737 --> 00:09:33.139 From your root, that root chakra, 00:09:33.139 --> 00:09:35.675 ground down into the earth, coccyx down, 00:09:35.675 --> 00:09:36.910 and we roll up. 00:09:38.445 --> 00:09:40.914 Beautiful, and we'll recenter on the mat, 00:09:40.914 --> 00:09:42.916 and we're gonna bend the right knee, slow and steady, 00:09:42.916 --> 00:09:43.817 keep active in the toes. 00:09:43.817 --> 00:09:46.519 You can never be too careful, too mindful, 00:09:46.519 --> 00:09:48.154 and we're gonna come into this shape 00:09:48.154 --> 00:09:52.325 that I dubbed cheerleader pose, which is not a great, 00:09:54.411 --> 00:09:58.728 not brilliant by any means, but you get the image. 00:09:58.728 --> 00:10:01.167 And so, pay attention to the sensation 00:10:01.167 --> 00:10:03.628 in your right hip socket. 00:10:05.271 --> 00:10:07.006 And then if you need more stability, 00:10:07.006 --> 00:10:10.276 you can walk the left heel out. 00:10:10.276 --> 00:10:12.312 Fabulous, once you get there, loop the shoulders, 00:10:12.312 --> 00:10:14.314 lift your heart, and we're just gonna take 00:10:14.314 --> 00:10:16.049 the right arm across the body. 00:10:16.049 --> 00:10:19.185 Use the left palm to find this stretch here, 00:10:19.185 --> 00:10:21.754 and so you've come to this arm stretch in gym class before, 00:10:21.754 --> 00:10:24.791 but let's bring our yoga mindfulness to it 00:10:24.791 --> 00:10:28.228 by maybe finding stability through the shoulders, 00:10:28.228 --> 00:10:29.896 so a little squaring of the shoulders. 00:10:29.896 --> 00:10:34.100 And then boom, anchoring some weight down here, 00:10:34.100 --> 00:10:38.004 think about allowing your right glute to be really heavy, 00:10:38.004 --> 00:10:41.975 so rather than forcing the bone there, 00:10:41.975 --> 00:10:44.410 just imagine that right hip 00:10:44.410 --> 00:10:48.715 or that right glute gettin' heavy, you know. 00:10:48.715 --> 00:10:50.183 (laughs) 00:10:50.183 --> 00:10:52.318 Did your right glute get heavy today? 00:10:52.318 --> 00:10:53.811 Yes, I did yoga. 00:10:55.021 --> 00:10:56.623 31 days of Yoga Revolution! 00:10:56.623 --> 00:10:59.893 Okay, one more breath, lift your heart. 00:11:01.060 --> 00:11:04.297 And then release, and we're gonna do a twist here. 00:11:04.297 --> 00:11:06.166 So first twist to the right. 00:11:06.166 --> 00:11:07.834 This is a small twist. 00:11:07.834 --> 00:11:09.936 Inhale, lift up. 00:11:09.936 --> 00:11:12.138 And then exhale, big twist. 00:11:12.138 --> 00:11:16.876 As you come through center, dial your heart to the left. 00:11:16.876 --> 00:11:17.944 Inhale, lift. 00:11:18.811 --> 00:11:20.313 And exhale, twist. 00:11:22.448 --> 00:11:25.618 Wonderful, release, come back to center. 00:11:25.618 --> 00:11:28.454 And slow and steady, the right heel comes in, 00:11:28.454 --> 00:11:30.924 and the left leg goes out, Janu Sirsasana, 00:11:30.924 --> 00:11:32.425 Head-to-Knee Pose. 00:11:33.826 --> 00:11:36.376 Left thighbone tugs in. 00:11:37.230 --> 00:11:39.999 Top of the right thigh rolls out. 00:11:40.900 --> 00:11:44.137 Then, you may not be used to doing this in Janu Sirsasana, 00:11:44.137 --> 00:11:47.507 but do it today, since we're kind of building each day, 00:11:47.507 --> 00:11:49.709 imagine you're in Tree Pose just like yesterday 00:11:49.709 --> 00:11:52.845 and press your foot, even if it's not pressing all the way, 00:11:52.845 --> 00:11:55.982 but imagine it pressing in, and find that squeeze, 00:11:55.982 --> 00:11:57.183 that lift up. 00:11:57.183 --> 00:11:59.619 So you're not going into the pose like this, 00:11:59.619 --> 00:12:02.789 selling yourself short, dang it. 00:12:02.789 --> 00:12:05.325 Really root to rise here, find that lift, 00:12:05.325 --> 00:12:10.059 squeeze, find length, and then explore the forward fold. 00:12:11.731 --> 00:12:15.868 So, same as before, you can keep the palms here, 00:12:15.868 --> 00:12:19.339 grab the shin, maybe you play with interlacing, 00:12:19.339 --> 00:12:21.574 or taking the right hand to the outer edge 00:12:21.574 --> 00:12:23.910 of the left thigh, and I encourage you to try different 00:12:23.910 --> 00:12:27.113 things here, slow and mindful, and not just get stuck. 00:12:27.113 --> 00:12:30.429 So play, navigate with your breath. 00:12:32.051 --> 00:12:34.754 And then remember to soften the skin of the face 00:12:34.754 --> 00:12:38.349 and the brow, serenity now. 00:12:42.862 --> 00:12:45.999 So I toyed with calling today's practice surrender, 00:12:45.999 --> 00:12:50.703 but I liked this idea of serenity being a quality 00:12:50.703 --> 00:12:52.872 that comes from all these actions 00:12:52.872 --> 00:12:56.609 that we're doing on the mat, so surrender is Shavasan, 00:12:56.609 --> 00:13:00.013 but today it's still active, it's just a different quality, 00:13:00.013 --> 00:13:03.513 a different flavor, a different rasa. 00:13:06.019 --> 00:13:07.520 Take one more deep breath in. 00:13:07.520 --> 00:13:11.691 Use your next exhale to draw the chin to the chest. 00:13:13.526 --> 00:13:15.194 And then roll it up. 00:13:17.263 --> 00:13:20.199 Roll it up, keep the toes active as you shift 00:13:20.199 --> 00:13:23.569 back to center, bend the knee, toes active. 00:13:23.569 --> 00:13:26.011 Come to this shape. 00:13:26.011 --> 00:13:28.441 (laughs) 00:13:29.409 --> 00:13:31.010 Brilliant, Adriene. 00:13:31.978 --> 00:13:35.515 So here we go again, feeling the weight of that left glute 00:13:35.515 --> 00:13:37.784 drop down, woo, feels good. 00:13:37.784 --> 00:13:41.220 Should feel really good here, day eight. 00:13:41.220 --> 00:13:44.190 And then here we go, left hand crosses over the chest, 00:13:44.190 --> 00:13:48.361 big stretch here, square the shoulders, lift your heart. 00:13:53.666 --> 00:13:56.869 And again, allowing that left glute to be heavy here, 00:13:56.869 --> 00:13:58.204 toes are active. 00:14:02.375 --> 00:14:04.477 And then slowly release. 00:14:04.477 --> 00:14:08.414 Small twist to the left, rooting down to rise here, 00:14:08.414 --> 00:14:09.982 so lift your heart. 00:14:11.651 --> 00:14:14.020 And then release, big twist to the right. 00:14:14.020 --> 00:14:15.455 Send breath down into your belly, 00:14:15.455 --> 00:14:17.390 so practice that directional breath, 00:14:17.390 --> 00:14:20.526 that diaphragmatic breathing, so breathe all the way 00:14:20.526 --> 00:14:22.261 down to your belly here even if you just get 00:14:22.261 --> 00:14:25.498 one good one in there, come on, give it to me. 00:14:25.498 --> 00:14:27.900 Big breath into the belly. 00:14:27.900 --> 00:14:31.938 So great for the internal organs when we breathe 00:14:31.938 --> 00:14:36.800 in such a way, and then release, awesome. 00:14:37.747 --> 00:14:39.545 Okay, so we're gonna bring the soles 00:14:39.545 --> 00:14:41.647 of the feet together here. 00:14:41.647 --> 00:14:44.150 Again, lift up on your pillow. 00:14:45.318 --> 00:14:47.954 So now we're going tops of the thighs out 00:14:47.954 --> 00:14:51.357 and we lift up through the heart, the chest, 00:14:51.357 --> 00:14:54.360 and it's foot massage time, don't be shy. 00:14:54.360 --> 00:14:57.997 So take your thumbs to the arches of the feet. 00:14:57.997 --> 00:14:59.999 So one of my goals for this year is to learn 00:14:59.999 --> 00:15:04.270 more about the feet, 'cause I know how important it is, 00:15:04.270 --> 00:15:07.273 but I'm wanting to expand my knowledge on the feet, 00:15:07.273 --> 00:15:09.075 I'm interested in reflexology. 00:15:09.075 --> 00:15:12.411 So if you know some shiz, share it with me 00:15:12.411 --> 00:15:15.314 and everyone in the comments below. 00:15:16.582 --> 00:15:19.418 I do know that tending to this arched space too 00:15:19.418 --> 00:15:23.596 via self massages is a really good thing, 00:15:23.596 --> 00:15:27.960 positive force. 00:15:27.960 --> 00:15:29.562 I'll get into that maybe another day, 00:15:29.562 --> 00:15:33.733 but I think I got into it with the third chakra video. 00:15:35.067 --> 00:15:36.335 Anyway, I'm interested in learning, 00:15:36.335 --> 00:15:38.571 so if you know, make sure you get your toes. 00:15:38.571 --> 00:15:40.439 If you're a toe popper, be my guest. 00:15:40.439 --> 00:15:45.310 You're not in a public class, so you can pop away, daddy! 00:15:46.145 --> 00:15:47.513 And then the ankles. 00:15:47.513 --> 00:15:49.982 (laughs) 00:15:49.982 --> 00:15:52.785 Mmmm, and tops of the feet. 00:15:52.785 --> 00:15:54.887 You can always wash your hands after this, okay dudes, 00:15:54.887 --> 00:15:57.156 so give yourself a massage. 00:15:59.792 --> 00:16:05.002 And this can be a moment for some where it's emotional. 00:16:06.132 --> 00:16:08.201 So I'm lucky, I have practice, 00:16:08.201 --> 00:16:10.703 an opportunity to rub my own damn feet a lot 00:16:10.703 --> 00:16:14.706 in my line of work, but pay attention. 00:16:16.509 --> 00:16:18.477 Sometimes when you rub your feet, you feel like crying. 00:16:18.477 --> 00:16:19.745 There's a release. 00:16:19.745 --> 00:16:21.113 Sometimes there's other stuff that comes up 00:16:21.113 --> 00:16:22.782 that's more mental emotional, 00:16:22.782 --> 00:16:24.917 like oh, I wish I had someone to rub my feet. 00:16:24.917 --> 00:16:27.119 Well so does everyone. 00:16:27.119 --> 00:16:29.455 Just kidding, so this is a great opportunity for us 00:16:29.455 --> 00:16:33.459 to just kind of smile and keep a sense of humor, 00:16:33.459 --> 00:16:36.696 but also be really loving to ourselves. 00:16:37.830 --> 00:16:38.664 Alright. 00:16:41.801 --> 00:16:43.436 And then remember this moment the next time 00:16:43.436 --> 00:16:44.904 you're having trouble sleeping. 00:16:44.904 --> 00:16:48.875 You can lay on your back in your bed and rub your feet. 00:16:48.875 --> 00:16:53.045 Or, if you have a partner, get them to join the parade. 00:16:54.146 --> 00:16:55.882 It's so exciting to see so many people 00:16:55.882 --> 00:16:57.550 doing Yoga with Adriene though with their partners 00:16:57.550 --> 00:16:59.952 and with their friends, or their roommates, or their family. 00:16:59.952 --> 00:17:02.521 I think the more people practicing yoga, 00:17:04.875 --> 00:17:06.291 the better the world. 00:17:06.291 --> 00:17:07.827 (laughs) 00:17:07.827 --> 00:17:08.661 Of course, I'm biased. 00:17:08.661 --> 00:17:10.930 Okay, so that's it, now we're gonna shake it off. 00:17:10.930 --> 00:17:13.065 So we just had a bunch of energy in the hands, 00:17:13.065 --> 00:17:15.367 so I'm gonna shake it off, but keep the knees wide 00:17:15.367 --> 00:17:18.604 and lift up through your heart space. 00:17:18.604 --> 00:17:21.377 Shake it, really shake it. 00:17:23.342 --> 00:17:24.911 Shake it. 00:17:24.911 --> 00:17:26.913 Like a Polaroid picture. 00:17:28.381 --> 00:17:29.415 Keep shaking. 00:17:29.415 --> 00:17:31.250 Maybe close your eyes. 00:17:33.219 --> 00:17:35.054 Shake a little faster. 00:17:36.556 --> 00:17:38.891 And then release, bring the hands to the outer edge 00:17:38.891 --> 00:17:42.028 of the knees, active toes as you bring it in, 00:17:42.028 --> 00:17:45.298 and we're gonna come to lie all the way flat on the back. 00:17:45.298 --> 00:17:46.365 Take your time getting there. 00:17:46.365 --> 00:17:48.534 Take your pillow with you. 00:17:49.568 --> 00:17:51.470 And we're gonna use it. 00:17:58.311 --> 00:18:03.063 Oh yeah, day eight, can't complain. 00:18:03.983 --> 00:18:06.819 I hope everyone makes it to day eight, man. 00:18:06.819 --> 00:18:10.156 Okay, so bring the soles of the feet to the ground, 00:18:10.156 --> 00:18:12.992 and if you want a pillow and you didn't go grab one earlier, 00:18:12.992 --> 00:18:14.560 just pause the video and go grab a pillow, 00:18:14.560 --> 00:18:16.195 but you better come back. 00:18:16.195 --> 00:18:18.197 Snuggle your shoulder blades underneath your heart space 00:18:18.197 --> 00:18:19.999 and tap into that inner smile or hell, 00:18:19.999 --> 00:18:23.769 it's day eight, you better just smile. 00:18:23.769 --> 00:18:27.073 And then bring the fingertips down at your side 00:18:27.073 --> 00:18:29.008 and really root all four corners of the feet 00:18:29.008 --> 00:18:30.443 into the ground and when you're ready, 00:18:30.443 --> 00:18:33.613 inhale, start with the tail, get really sassy on me today 00:18:33.613 --> 00:18:36.182 with that pelvis, okay, so rock the pelvis up, 00:18:36.182 --> 00:18:39.385 find articulation in all parts of the spine. 00:18:39.385 --> 00:18:43.189 So really try to get articulate in the parts of the spine, 00:18:43.189 --> 00:18:45.458 the vertebrae that maybe you don't normally, 00:18:45.458 --> 00:18:49.195 so that requires slowing down as you lift up. 00:18:51.731 --> 00:18:54.333 So we're not blasting into an active Bridge today, 00:18:54.333 --> 00:18:57.603 but rather using this as a little container 00:18:57.603 --> 00:19:00.573 to find articulation in the spine. 00:19:00.573 --> 00:19:02.675 And I'm gonna let you go up and down a couple times 00:19:02.675 --> 00:19:05.544 on your own and move with your breath, 00:19:05.544 --> 00:19:08.481 and so this is gonna be a little different for everyone. 00:19:08.481 --> 00:19:10.016 And I do, obviously a ton of yoga, 00:19:10.016 --> 00:19:11.851 but even my chiropractor who I love, 00:19:11.851 --> 00:19:15.154 shout out to my chiropractor and now friend, she's amazing, 00:19:15.154 --> 00:19:18.991 she has really encouraged me to slow down here, 00:19:18.991 --> 00:19:24.234 maybe even close the eyes and try to gain more 00:19:24.234 --> 00:19:27.967 articulation and more awareness in the vertebra 00:19:27.967 --> 00:19:33.137 that I'm maybe kind of just blowing past every time. 00:19:34.130 --> 00:19:36.042 Okay, so for me it's thoracic, 00:19:36.042 --> 00:19:39.712 but for you it could be somethin' different. 00:19:42.381 --> 00:19:44.683 I should say, lovies, if you're on a couch pillow, 00:19:44.683 --> 00:19:47.053 you're gonna need to take the pillow off to the side, 00:19:47.053 --> 00:19:48.954 which we're gonna do in a second anyway, 00:19:48.954 --> 00:19:53.859 'cause you want your neck to be able to feel good. 00:19:53.859 --> 00:19:56.028 Alright, let's do one more wherever you are. 00:19:56.028 --> 00:19:58.097 Stick with it, it's hard to slow down sometimes. 00:19:58.097 --> 00:20:01.333 I want to honor that, so stick with me. 00:20:03.469 --> 00:20:04.770 And then release. 00:20:04.770 --> 00:20:07.206 Alright, ready for the catch? 00:20:08.140 --> 00:20:10.042 You need reach behind, grab your pillow. 00:20:10.042 --> 00:20:11.610 If you didn't grab a pillow, you're just gonna do 00:20:11.610 --> 00:20:14.843 hands together, namaste, okay? 00:20:15.779 --> 00:20:18.250 So here's the catch, we grab the pillow 00:20:18.250 --> 00:20:20.986 or hands together at namaste, and we bring it up 00:20:20.986 --> 00:20:22.755 and over to the left. 00:20:24.223 --> 00:20:26.425 'Kay, squeeze your pillow, so there's lots of energy 00:20:26.425 --> 00:20:31.297 and if you didn't bring a pillow to practice today, 00:20:31.297 --> 00:20:33.332 press the palms together with energy. 00:20:33.332 --> 00:20:34.633 So you're either pressing palms together 00:20:34.633 --> 00:20:36.702 or squeezing your pillow. 00:20:36.702 --> 00:20:39.171 Tap into that inner smile and lift the knees. 00:20:39.171 --> 00:20:41.640 Send your navel down towards your spine 00:20:41.640 --> 00:20:43.375 and lower back flush with the mat. 00:20:43.375 --> 00:20:46.112 Inhale in, exhale, bring the pillow or your palms 00:20:46.112 --> 00:20:48.180 up and over to the right. 00:20:48.180 --> 00:20:50.483 Squeeze, lift the tailbone up. 00:20:50.483 --> 00:20:54.653 Inhale, draw a big rainbow up and over to the left, 00:20:54.653 --> 00:20:56.255 and then see if you can keep lots of space 00:20:56.255 --> 00:20:59.158 between your chin and your chest here, so don't crunch. 00:20:59.158 --> 00:21:02.261 If you'd like a little more, extend opposite leg 00:21:02.261 --> 00:21:03.662 all the way down. 00:21:05.231 --> 00:21:10.069 And so here, we're having a little fun in this core connect, 00:21:10.069 --> 00:21:11.670 but I love the image of the pillow, 00:21:11.670 --> 00:21:15.908 because it's literally, right, marrying effort and ease. 00:21:15.908 --> 00:21:16.909 (laughs) 00:21:16.909 --> 00:21:19.234 Sthira and sukha. 00:21:20.913 --> 00:21:24.419 Strength and comfort, 00:21:24.419 --> 00:21:27.419 so keep it goin', lads. 00:21:27.419 --> 00:21:29.155 (exhaling) 00:21:29.155 --> 00:21:31.657 Inhale as you come in, whoa that was my hip. 00:21:31.657 --> 00:21:34.093 Exhale as you go to the side. 00:21:35.060 --> 00:21:37.096 Inhale as you come in. 00:21:37.096 --> 00:21:38.631 Exhale as you go to the side. 00:21:38.631 --> 00:21:41.433 Alright, do one more, even it out. 00:21:42.935 --> 00:21:45.771 And then check it out, feet go up towards the sky. 00:21:45.771 --> 00:21:49.675 Pillow goes up towards your feet, lower. 00:21:49.675 --> 00:21:51.677 And then exhale, pulses with the pillow 00:21:51.677 --> 00:21:53.078 up towards your toes. 00:21:53.078 --> 00:21:54.513 (breathing) 00:21:54.513 --> 00:21:56.081 And you're trying to lift your tailbone up 00:21:56.081 --> 00:21:57.917 as you exhale as well. 00:21:59.885 --> 00:22:01.587 So there's two actions of the heart lifting 00:22:01.587 --> 00:22:02.788 and the tail lifting. 00:22:02.788 --> 00:22:04.456 Squeeze your pillow. 00:22:06.458 --> 00:22:08.761 Getting into that lower belly. 00:22:08.761 --> 00:22:11.096 (breathing) 00:22:13.532 --> 00:22:15.100 The release is gonna be amazing. 00:22:15.100 --> 00:22:17.436 Stick with it for five more. 00:22:20.773 --> 00:22:22.741 And release, five more seconds, sorry. 00:22:22.741 --> 00:22:24.543 And slowly release, bring the pillow back 00:22:24.543 --> 00:22:28.013 to support the head, ah yeah, that's what's up, 00:22:28.013 --> 00:22:30.015 and rest your head down. 00:22:31.083 --> 00:22:32.051 Close your eyes. 00:22:32.051 --> 00:22:33.485 Doesn't matter what's going on in the feet right now, 00:22:33.485 --> 00:22:36.488 just plant them, close your eyes, 00:22:36.488 --> 00:22:38.490 and notice how you feel. 00:22:44.396 --> 00:22:47.199 And blanket yourself in love via the breath. 00:22:47.199 --> 00:22:48.601 Big, soft inhale. 00:22:51.103 --> 00:22:52.938 And long, soft exhale. 00:22:55.207 --> 00:22:56.775 Lovely. 00:22:56.775 --> 00:22:58.444 Feet are on the mat. 00:22:59.545 --> 00:23:01.880 Cross the right ankle over the left. 00:23:01.880 --> 00:23:03.349 Squeeze and lift. 00:23:03.349 --> 00:23:06.085 Press your left foot into an imaginary wall. 00:23:06.085 --> 00:23:10.189 Find that lower back flush with the mat. 00:23:10.189 --> 00:23:12.691 Maybe you interlace here. 00:23:12.691 --> 00:23:14.560 Maybe you squeeze. 00:23:14.560 --> 00:23:16.996 Maybe you extend the left leg, 00:23:16.996 --> 00:23:19.632 or maybe you flip your burger altogether 00:23:19.632 --> 00:23:22.868 for a different version of Pigeon, 00:23:22.868 --> 00:23:23.769 if your body's craving that. 00:23:23.769 --> 00:23:28.574 It's really not a big move, you just move on and do it. 00:23:28.574 --> 00:23:31.176 So that's always an option if you want 00:23:31.176 --> 00:23:35.494 a little more in the hip. 00:23:45.724 --> 00:23:48.394 Alright, release the hands, listen carefully. 00:23:48.394 --> 00:23:50.696 Send the left foot down. 00:23:50.696 --> 00:23:53.532 Slowly slide the right leg on top, 00:23:54.366 --> 00:23:55.968 and then we're gonna press into the left foot, 00:23:55.968 --> 00:23:59.938 shift the hips over towards the right, 00:23:59.938 --> 00:24:02.107 and then nice and easy with control, 00:24:02.107 --> 00:24:05.944 allow the weight of the knees to go to the left. 00:24:05.944 --> 00:24:09.448 Open the arms out wide or I suggest bending 00:24:09.448 --> 00:24:11.951 the elbows, cactus arms, but if your shoulders 00:24:11.951 --> 00:24:14.486 are super tight, this is not gonna be available to you. 00:24:14.486 --> 00:24:15.754 You're gonna be stuck here. 00:24:15.754 --> 00:24:17.656 So, in time we'll be able to come here, 00:24:17.656 --> 00:24:19.792 or maybe you just take it out. 00:24:19.792 --> 00:24:23.962 Mmm, and then turn to rest on your right ear and breathe. 00:24:26.465 --> 00:24:29.785 So some days these practices are more important 00:24:29.785 --> 00:24:34.173 than than the HIIT workout, because they invite 00:24:34.173 --> 00:24:39.181 the nervous system, they invite all of the systems 00:24:40.980 --> 00:24:43.415 to find balance 00:24:47.515 --> 00:24:49.537 and serenity, 00:24:50.990 --> 00:24:55.094 so that you can feel refreshed for your next cardio 00:24:55.094 --> 00:24:57.463 or your next takin' the kids to school, 00:24:57.463 --> 00:25:01.700 or your next political conversation, 00:25:01.700 --> 00:25:03.335 or your next whatever. 00:25:06.839 --> 00:25:11.010 You are in charge of your own inner peace. No one else, 00:25:12.081 --> 00:25:15.447 and I find this practice, and in particular, 00:25:15.447 --> 00:25:18.517 this 31 days of yoga, very helpful. 00:25:18.517 --> 00:25:19.518 Take a deep breath in. 00:25:19.518 --> 00:25:21.920 Use your feet and then draw your navel 00:25:21.920 --> 00:25:24.323 back to center like a magnet. 00:25:25.257 --> 00:25:26.558 Yeah! 00:25:26.558 --> 00:25:27.960 And then release. 00:25:29.194 --> 00:25:30.429 You know what I'm sayin', dudes? 00:25:30.429 --> 00:25:33.098 It's like, this is really actually just as important 00:25:33.098 --> 00:25:37.351 as your 00:25:37.351 --> 00:25:39.253 high impact, high intensity. 00:25:40.572 --> 00:25:42.408 When you're ready, same thing on the other side, 00:25:42.408 --> 00:25:45.344 cross the left ankle over the right. 00:25:45.344 --> 00:25:46.945 Lift the right foot up, press your right foot 00:25:46.945 --> 00:25:50.382 in to an imaginary wall, and then squeeze. 00:25:52.618 --> 00:25:55.854 And then again, you can always flip it on over 00:25:55.854 --> 00:25:58.767 to do One-legged Pigeon. 00:26:08.534 --> 00:26:11.136 And you can extend the top leg. 00:26:12.304 --> 00:26:13.705 And you can invite the biggest breath 00:26:13.705 --> 00:26:15.707 you've taken all day in. 00:26:22.014 --> 00:26:24.850 And then release, right foot comes to the ground, 00:26:24.850 --> 00:26:28.687 nice and slow, left leg crosses over, 00:26:28.687 --> 00:26:32.624 and then shift your hips to the left this time. 00:26:32.624 --> 00:26:36.795 And then allow the knees to fall heavy to the right. 00:26:42.100 --> 00:26:44.169 And then, you can choose a variation with the hands 00:26:44.169 --> 00:26:46.839 that feels awesome, maybe cactus arms. 00:26:46.839 --> 00:26:50.609 Maybe the right hand rests gently on the left thigh, 00:26:50.609 --> 00:26:55.604 Texas T, turn onto your left ear this time and breathe. 00:26:59.618 --> 00:27:00.955 Soak it in. 00:27:03.622 --> 00:27:07.687 Practice, if you can't feel, 00:27:07.687 --> 00:27:11.363 or if it doesn't resonate when I say blanket yourself 00:27:11.363 --> 00:27:14.970 in love, try, practice. 00:27:14.970 --> 00:27:16.902 Practice blanketing yourself in love, 00:27:16.902 --> 00:27:19.771 whatever that feels like today. 00:27:19.771 --> 00:27:21.640 And resistance is totally awesome. 00:27:21.640 --> 00:27:23.275 Resistance is human. 00:27:26.245 --> 00:27:28.418 Revolution! 00:27:35.454 --> 00:27:37.489 So I'm gonna go ahead and say it, I would bookmark 00:27:37.489 --> 00:27:41.793 day eight for when you ever need a mini reboot, 00:27:41.793 --> 00:27:45.197 a mini revolution where you need to go ahead 00:27:45.197 --> 00:27:49.368 and come full circle on things, and just 00:27:50.614 --> 00:27:53.007 find calm. 00:27:58.410 --> 00:28:00.612 Close your eyes if they are not already. 00:28:00.612 --> 00:28:03.782 Take one more breath cycle in and out. 00:28:08.887 --> 00:28:12.124 And then anchoring navel down to the core of the earth, 00:28:12.124 --> 00:28:14.826 bring it back to center. 00:28:14.826 --> 00:28:18.997 And we'll release one leg and then the other, 00:28:18.997 --> 00:28:22.000 and we'll windshield wiper the toes back and forth, 00:28:22.000 --> 00:28:23.235 back and forth. 00:28:29.908 --> 00:28:31.043 And then if you want to cover up 00:28:31.043 --> 00:28:33.445 with a blanket here, you can. 00:28:35.514 --> 00:28:38.517 Bring the hands gently at your side. 00:28:40.352 --> 00:28:43.355 Snuggle the shoulder blades underneath your heart space. 00:28:43.355 --> 00:28:45.657 And then we're gonna bring the fingers in, 00:28:45.657 --> 00:28:49.828 hands into fists here, and you can even curl the toes, 00:28:51.363 --> 00:28:54.199 and then tighten your glutes and hug the lower ribs down, 00:28:54.199 --> 00:28:55.531 and squeeze, squeeze, squeeze, 00:28:55.531 --> 00:28:59.705 maybe even squint your face, make your face really small 00:28:59.705 --> 00:29:01.573 and little, squeeze, squeeze, squeeze, squeeze, 00:29:01.573 --> 00:29:06.111 squeeze everything tight and inward, hug it all in. 00:29:06.111 --> 00:29:07.946 Take a deep breath and then use your exhale 00:29:07.946 --> 00:29:12.453 to soften and let go of everything. 00:29:15.487 --> 00:29:18.223 (sighing exhale) 00:29:19.992 --> 00:29:22.761 Close your eyes for a second. 00:29:22.761 --> 00:29:24.404 Part the lips. 00:29:28.133 --> 00:29:29.801 Notice how you feel. 00:29:36.642 --> 00:29:39.811 This is yoga, showing up for yourself, 00:29:41.113 --> 00:29:42.881 tending to all parts. 00:29:49.821 --> 00:29:53.825 I hope you feel balanced and awesome as you roll up 00:29:53.825 --> 00:29:58.196 and off your mat and into the rest of your day. 00:29:58.196 --> 00:30:00.265 Go ahead and draw your left hand to your heart today, 00:30:00.265 --> 00:30:02.768 your right hand to your belly. 00:30:06.471 --> 00:30:09.541 Feel the ebb and flow of your breath. 00:30:17.816 --> 00:30:19.151 And give thanks. 00:30:20.585 --> 00:30:23.455 I'm thankful for this moment, for this practice, 00:30:23.455 --> 00:30:25.557 and for all of you. 00:30:25.557 --> 00:30:28.694 Thanks for sharing your time and your energy, 00:30:28.694 --> 00:30:32.130 and your serenity practice with me today. 00:30:33.365 --> 00:30:35.367 And we'll see you tomorrow. 00:30:36.668 --> 00:30:37.903 Take good care. 00:30:39.604 --> 00:30:40.839 Namaste. 00:30:40.839 --> 00:30:44.121 (upbeat music)