- Hello, my sweet friends and welcome to 30 Days of Yoga Camp. It is on like Donkey Kong. Thank you so much for being here. Right off the bat, I wanna let you know that we're not doing any yoga today.
(gasps) Yay. So, if you're feeling a little sleepy-sleepy-sleepy from your New Year's Eve or you're just wanting to ease into it, great news: we actually start the official yoga mañana. However, if you're wanting to do some yoga today,
I'm going to send you over to a couple of recent videos. Try the Gentle Yoga Practice. It's a great way to ease into the new year, ease into practice, or even the bedtime sequence, the new one. I'll link you to it.
It's a really nice, yummy practice that will just kind of get you in your body and into your breath. All right? So, a couple of things to let you know. This 30 Days of Yoga is different.
I'm taking some risks as your friend and as your humble yoga guide. I want us to connect to more than just the physical body. So, this is the time of year where we have all this energy and we're really wanting to (clicks tongue), you know, slim down, tone up, come into our dream bodies.
And we can do that and we will do that and it is possible. But ultimately, yoga is guiding us back to the best version of ourself and the idea is that we already are that. We already are awesome, we already are dreamy. All of that already exists inside,
we just kind of have to peel back the layers and the things that are holding us back and maybe weighing us down and poisoning us in such a way that we can't evolve or we can't, you know, be the best version of ourselves. So, I thought this would be a great opportunity,
when we have all this kind of surge of energy floating around the community and our practice to apply something new. So, this month, we're really gonna tackle more than just the physical practice. We're going to add a gentle layer
of affirmations, of mantras. Now, before you stop this video and before you do an about-face or a little pivot turn and sassy-walk on out, I want you to stick with me, okay? I want you to trust me, okay?
I want you to get through (laughs) the 30 Days of Yoga camp with me and I want you to maybe open yourself up to a new experience when it comes to self talk, positive thinking, the way that we speak conscious language and the way that we think, right?
This idea that we are our thoughts. So, a lot of times, we can put all this energy into the physical workout of fitness and stuff, so our physical, but the mental wellness is totally amok, you know, right? And we all have gone through this, right?
Where we know, I know you know what I'm talking about. I've been there. It's like I am hurting myself, right? I'm doing this weird jealous thing, I'm talking bad to myself, I'm, you know. And so, we're going to use this opportunity
to not only get our groove on through the physical practice of yoga, but also to check our thoughts, to check our language, and to tend to mental wellness as well as the physical wellness. And it's my idea with Yoga Camp
that if we all do this together and we just say yes and see what happens, take the things that work for you, leave the things that don't work for you, by all means, and see if we can, as we tend to the physical health and physical wellness
and the mental health and the mental wellness, we can find a sense of spiritual anything, whatever, spiritual wealth. I think it's gonna be fun and I think we're all gonna discover something new about ourselves.
So, I'm excited. I'm excited that you're here with me. Make sure that you've signed up for the daily e-mail. Make sure that you get your calendar because it has a list of all your affirmations for the month. Take a deep breath in (inhales)
and let a big breath out. (exhales) The hard part is over. We're here, first video down. Again, if you wanna do a little yoga today, you're welcome to. Otherwise, I'll see you tomorrow.
Welcome to day nine of your 31 day Yoga Revolution. I'm super excited because day nine is all about feelin' fine, and we have an empower practice for you today, so the goal is to feel fine in our own body and our own skin, and that has everything to do with,
yeah, how the body is working, but also in how we connect the mind, yes, to the body, and even the heart or the spirit to the body. So today we're gonna bring our best self to the mat and work on building strength in a way that is empowering and not disempowering, so that you get strong
and tone and fit, and pumped, and feel amazing in a way that feels good and that's really healthy. Alright, let's get started. (upbeat music) Alright, let's begin on all fours. So honor exactly where you're at today.
If you're not super pumped up, no worries, because the most empowering thing is to actually listen and be honest about how you're feeling in any given moment. And then by really listening, we can then practice
responding in ways that feel good. So this also helps us off the mat, right, when we tend to be really reactionary to things. So, just keep that in mind as we dig in. If you're not full of energy to start, no worries, just honor where you're at.
Come into a tabletop position, and then take it away. Honor thyself. Maybe it's an active Cat-Cow for you today, or maybe it's a little Child's Pose into Cat-Cow. Maybe you are working on building strength in the wrists,
so you come to the fists and send the hips side-to-side. So the only thing is that I'll invite you to start exploring movement in the spine, and also to gently begin to deepen the breath. So we warm up the body, the spine physically, but we also are kind of warming up,
exercising the mind-body connect here. So we're literally organizing the brain here, sayin', "Oh okay, yeah, it's time for practice." Day nine, hmm. So after some movement here, little Cat-Cow variation and whatever feels good, we'll make our way
to Downward Facing Dog, and commit to the same bit. (laughs) Listening to your body. And moving in one continuous movement. So a lot of you have heard me say it before, no yoga robots, but really connected from fingers to toes,
from head to tail, from side-to-side, take a deep breath in, and exhale, drop the heels, allow them to grow heavy. It doesn't matter if they touch the mat or not. Wonderful, then press into that index finger and thumb. Press away from your yoga mat.
Lift your hip creases even more. Then hug the lower ribs in, and inhale, look forward, and exhale, make your way to the top, any way you like. Couple breaths here in Forward Fold. I recommend a generous bend in the knees here. Start to connect through all four corners of the feet.
Allow the blood to flow opposite direction here. Really great, detoxifying pose here, lot of people don't realize letting the blood flow opposite direction of standing, great for the lymphatic system. And then again, organizing the brain to go,
oh, okay, yeah, yeah. Now I pay attention to my feet. This is the part of the day where I tend to my health, in both mind and body. Roll it up to Mountain.
Take your time, bend your knees, tuck your chin, nice and slow. And find that strong lift up through your chest, and that strong anchor down through the shoulder blades. Now you're gonna tap into a fierce, victorious breath today, an ujjayi breath, so big sip of air in through the nose.
And out through the nose. And so we're creating this soft restriction in the back of the throat. You can even bring the tip of the tongue to the roof of the mouth to play with that, and if you want to dive deeper into ujjayi breath
or delve deeper into that pranayama, then you can check out that video as a supplement to today's practice. So we try to recreate this sound of the ocean, or like when you take the conch shell to your ear, back before we had cellphones, that's what we did.
(laughs) And I can hear my neighbor singing opera, that's cool. He's a regular character on my Snapchat. So we'll allow our ujjayi breath to drown out my beautiful neighbor's opera singing. And see if you can really listen
to the sound of your breath. (inhaling and exhaling) Then use your next big inhale to reach for the sky, keep that rotation in the shoulder that we've playing with and use the sound of your breath to lift your fingers up. And then exhale, hands come together,
and we go down through the midline on that nice, audible exhale. Audible inhale lifts you up halfway. Audible exhale to Forward Fold. Big inhale lifts you all the way up towards the sky. Soft and easy as you exhale, hands to heart.
Namaste. So, honoring where you're at today, bringing that sense of ease, but also that stability, and now we're gonna start to really power up with the breath, so big inhale, reach for the sky. Big exhale to Forward Fold.
Big inhale lifts you up halfway. Notice if you're rushing here, slow it down, exhale, fold. Big inhale, reach for the sky. Big exhale, hands to heart. Strong in the lower body. Big inhale, reach for the sky.
Exhale down through the midline. Inhale, crown of the head reaches forward. Exhale to soften and bow. Fabulous, this time walk the feet together. Plant the palms, step the right toes back, followed by the left.
Big inhale. Exhale to lower all the way onto the belly. Inhale, Cobra. Exhale with your breath, release. Curl the toes under, lift the kneecaps, tone the quads, inhale, power up.
Plank, exhale, Downward Dog. Claw into your fingertips. Turn the two big toes in slightly, grow the posture with breath. Walk the two big toes to the midline. Inhale, lift the right leg up high.
Exhale, knee-to-nose, Cat through the spine. Inhale, lift it up, Three-legged Dog. Exhale, step it all the way up, lower the back knee. Nice, low lunge. Inhale, reach for the sky, Anjali Asana, here we go, squeeze the inner thighs from the midline,
and then exhale, Forward Fold, half splits or that runner's stretch. So we send the right hip crease back, flex the right toes towards the sky. Then press into that back foot, roll through your front foot and come all the way back up.
Inhale, open the chest, smile. Exhale, plant the palms, curl the back toes under. Step the right foot back, plank. Inhale in here. Broaden through the upper back, light it up. Then exhale, belly to Cobra or Chaturanga
to Upward Facing Dog. Inhale to open your heart. And exhale to Down Dog. Big breath in. Big breath out. Walk the feet to the midline.
Inhale, lift the left leg up high. With the breath, exhale, listen to the sound of your breath, knee-to-nose, rounding through the spine. Inhale lifts you up. Exhale, low lunge. Back knee comes to the ground.
We loop the shoulders. When you're ready, from the ground up, reach fingertips towards the sky. Anjaneyasana, pull the left hip crease back, inhale. And exhale, release, soft and easy, send the left hip crease back, half splits.
So you can tell your friends you did half splits today, how many people can say that? Deep breath in. And exhale, rolling through that left foot. Keep a mindfulness in the back foot as you come forward.
Inhale, loop the shoulders, lift your heart, smile. And then exhale, plant the palms, step it back to plank. Big breath in, power it up. Big breath out, belly to Cobra or Chaturanga, we hover to Up Dog.
Inhale to open the heart, open the chest. And exhale to take you back, Down Dog. Deep breath in. Exhale out through the mouth. (exhaling) Inhale to look forward.
Exhale, rag doll to the top. Uttanasana, Forward Fold. Shake the head loose here. Awesome, then bring the feet together, really together. And on your next big inhale, halfway lift, find length. Exhale to fold.
Bend the knees, belly comes to the tops of the thighs. Send the hips back, fingertips reach forward. Utkatasana, Chair Pose. So strong base here. Squeeze the legs together. Big beach ball up and overhead helps create space
in the shoulders and the chest, and then sink a little deeper and lift your toes. Lengthen tailbone down. Inhale, find length. Exhale, sink a little deeper, you got this. And one more breath, inhale.
And exhale, fold. (exhaling breath) Nice work. Inhale, halfway lift. Exhale, shake it off, fold. Bend the knees, plant the palms.
Step it back to plank. Move through a vinyasa here or straight to Downward Facing Dog. Moving with your breath, moving mindfully. And we'll bring the feet to the midline, and inhale, lift the right leg up high.
Exhale, knee-to-nose, rounding through the spine. Try to touch your right heel to your right glute here. And then inhale, lift it up. Right knee to right tricep. Press away from your yoga mat with the palms. Inhale, lift it up, Three-legged Dog.
Last one, exhale, crossing through, right knee to left tricep. Then inhale, lift it up. And exhale, step it lightly into your nice, low lunge. Lower the back knee, big inhale lifts you up. And then exhale lowers you down.
Inhale, send the hips back, half splits. Take a deep breath in and out here. And then listen carefully, I'm gonna roll through and come to Warrior II. Stay active in control. Rolling through, here we go.
Warrior II, pivot on the back foot, lift up. And we open out wide. Nice work, inhale, lift your heart. Exhale, Extended Side Angle. Right elbow on the top of the right thigh. Or right fingertips all the way to the ground.
Then inhale, lift left fingertips all the way up, take a deep breath in. Another variation is to take the left fingertips all the way towards the front edge of your mat. Take an inhale. Use an exhale to come back to your lunge.
Plant the palms. Step it back. Straight to Down Dog or we flow. From Down Dog, bring the feet together. Inhale, lift the left leg up high. Exhale, knee-to-nose.
Press into your fingertips. Try to touch your left heel to your left glute. And then inhale, lift it up. Exhale, slow and steady, left knee to left tricep. Upper body's in plank. Inhale, lift it up.
Last one, you got this, cross it over, left knee to right tricep. Lengthen through the crown, and then inhale, Three-legged Dog. Exhale, nice low lunge, take your time. Inhale, reach the fingertips up, Anjaneyasana.
And then exhale to release. Send it back, half splits, big inhale. Take a breath cycle here. And then rolling through that front foot, Warrior II. Here we go. Nice and in control, 100% full body connect here
as you transition to Vira II. Sink nice and low in that front knee. Front knee over front ankle. Find the stability. When you're ready, inhale, use your exhale to find Extended Side Angle, either left elbow
on the top of the left thigh, or left fingertips all the way down. Inhale, reach up towards the heavens or take the right fingertips down and up and overhead. Inhale in to find expansion. Fully embody the pose with breath,
and then use your exhale to come all the way down. Awesome, plant the palms, inhale. Exhale, step it back and we flow. We'll meet in Downward Facing Dog. You can do an extra set of vinyasa here or some yogi pushups if you're feeling it.
Maybe you do some donkey kicks up into a handstand, if that's in your practice. We'll meet in Downward Facing Dog. Please take the hands wide, so that only the index finger and thumb are on your mat. Tops of the shoulders roll away from the ears.
Alright, take a nice, wide dog here. If you're still getting there, no rush. Alright, keep the index finger and thumb rooted. Draw the navel up and we're gonna go over the hurdle here. Come into a nice, wide arm plank. We're gonna do three wide arm pushups here
with control, with mindfulness. So inhale, look forward, you got this. Let's power up. Exhale, bend the elbows. Slowly lower down with control, all the way down. Then inhale, press up, power up.
Exhale, two more, with control. Elbows are going out nice and slow, 45 degree. Inhale, press up. And one more. So find the resistance here, slow it down.
Draw the navel up and belly comes down, and then power up one last time, you got this. And exhale, Downward Dog. Beautiful, walk the feet in towards the middle of your mat. Walk the hands to meet the feet. Inhale, lift up halfway.
And exhale for Gorilla Pose. Find relief in the wrist by walking the hands underneath, the toes come to the wrist, and we wiggle the toes, press into the ball joint of your big toe and then relax the weight of the head over. Observe your breath.
Relax your shoulders. Let go of any tension, any place you might be holding, gripping, softened, nice and loose. And then slowly release one hand at a time. Tuck the chin into the chest, and again, slow roll up. As slow as you can go this time.
Stacking the spine nice and slow so that when you lift the chest, the sternum, and then the crown, you close your eyes, and really feel the effects, notice. And if you feel a little dizzy, just bring your feet nice and wide.
Mmmmm. So good for the body. Fresh blood. Fresh blood! (laughs) Great. Alright, we're gonna bring the feet
together, really together. And you should be in the middle of your mat here. And when you're ready, inhale, reach for the sky, big beach ball up and overhead. Thumbs back, pinkies forward. Then inhale, standing one-legged Tadasana,
so try not to shift over to the left hip. Hug everything to the midline and slowly lift the right knee up. Now you can play here just in standing one-legged Tadasana, finding that zipper effect through the front body, grounding through the back body.
Or, here we go, inhale, big beach ball. Exhale, Warrior III. Begin to kick the right foot back. Send the fingertips forward for now. And then keep that knee hugging in just like we did in Dancer.
Then kick your right foot into an imaginary wall, right pinky toe down. Soft bend in that standing leg and try to keep your big beach ball up and overhead. So lots of space. Then again, zip up through the front.
Broaden through the back body, back of the neck nice and long. And then you can keep the hands here or draw them to the waistline, maybe take airplane arms. Lift from your right inner thigh. Right pinky toe down, breathing deep.
And then all the way back to standing one-legged Tadasana, we got this. Move from your center, navel draws in. And we carve lines through space. Come all the way back, lift, lift, lift. And then place your right knee down with TLC.
Awesome, deep breath in. Empty it out, let go of some heat through the mouth. (exhaling breath) One more time, deep breath in. And exhale, let her go. Awesome, second side.
So connect, find that stability, that lift, and then gently, shifting over to the right foot, we'll peel the left knee up. Send the fingertips to the sky, big beach ball up and overhead, and then you might just be working here,
right, working here, maybe even with a little chair or a wall, hugging things in. Zippin' up through the front. Working on exercising the foot, so if you're getting a foot cramp, just come off and come back to it, and we'll grow the practice in time.
If you're ready, then inhale in and exhale, use your breath out to slowly initiate this movement of pressing the left foot back. Softening through that standing leg, and then finding length as you lift the left inner thigh up towards the sky, turn the left toes down,
especially that left pinky toe down towards the ground. Then puff up through the upper back body. Find length in the back of the neck, that danda. And hug the lower ribs in. Full body strengthener, breathe deep, you got this. Stay focused, stay calm.
Take any variations here that feel amazing. And then here we go, all the way back up to standing one-legged Tadasana, nice and slow, carving lines through space. Squeeze, press. So we're moving the body as one part here.
Squeeze and lift. Press up out of your standing leg and then exhale with tender loving care, back down. Awesome, beautiful, bring the feet wide. Inhale, reach for the sky. Exhale, hands come to the waistline.
Power Pose here. Draw the shoulder blades together. Try to reach your elbows back to kiss one another. Find lift through the front body, grounding through the back body. Smooth out your breath.
Then keep the toes pointing forward. Feet are a little bit wider than hip width apart. Inhale, lift your heart. Exhale, send the hips back, fingertips forward for a squat. So knees are gonna try to stay above the heels. You definitely want to be able to see your toes though,
so come here, reaching the fingertips forward, just check it out. And tuck the tail in. And here we go, inhale in. Exhale, stand up tall. Inhale, lower.
Exhale, lift your heart. Press into your feet. Inhale, lower. Exhale, squeeze and lift. Inhale, lower. Exhale, squeeze and lift.
Lean back. Inhale, lower. Exhale, lift. Keep it going. Squeezing at the top. (breathing)
Listen to the sound of your breath here. This is a little ode to the empower program. Some squats, some yogi squats. Bringing the heat. Toning the muscles, but working with the breath and an integrated spine, the full spine.
Keep it going. So you're wanting to send the knees back, hips back. Exhale as you rise up. Inhale, lower. Exhale, lift. We can imagine placing that imaginary block
between the thighs here. Had to sync up with my breath again. Inhale, lower. Exhale, lift. Do five more. Five.
Four, breathe out. Three, let's do it. Two. One, finish it out. On your next one, lower down, bring the palms together, namaste and at the heart.
Sink back a little lower, a little lower. Lift your toes. Little lower, little lower. Little lower, and release, Forward Fold, awesome work. Inhale lifts you up halfway. Exhale to soften and bow, shake it off.
Time to cool down. (sputtering breath) Take a couple moments here in Forward Fold, shake the head loose. Find your breath. Then find a soft bend in your knees here.
Take your gaze straight down. And nice and slow, we're gonna walk the feet as wide as the yoga mat and allow the toes to spill off the edge. And try to track your knees over your toes here, so we're not rolling in on the arches,
but really pressing into all four corners of the feet even here, and then from here, I'll slowly drop my center down, nice, low yogi squat. So body's gonna speak to you right away, so remember how powerful that stability through the spine, that awareness is,
so start to open up through your chest, find that rotation in the shoulders even here, and maybe the palms come together. If the heels do not come down to the ground, it's A-Okay. You just get an extra bonus stretch in your feet, in that fascia in the Achilles.
So we're gonna stay here in this squat variation breathing, pressing the arms into the legs, the legs into the arms, or perhaps you're in Froggy. Or, we are going to take a little moment for Bakasana, Crow. So it's optional.
And the main thing is to keep the gaze out. So the spine nice and long. You don't want to bring the gaze down, 'cause then you're gonna do a little somersault, a little tumble. Little tumble and fall.
So, plant the palms mindfully. And then walk the toes together. Again, you can opt out of this and just chill in your squat, breathing deep, like the animal that you are. And I mean that in a good way.
And if you're practicing Crow, bring the toes together, plant the palms mindfully, and then all this glorious work we've done with our core and the spine, find lift, hike the knees up to the armpit chest. And, I'm gonna come to the center of my mat, and then send your gaze forward before you even lift at all.
Now that rotation of the shoulders, imagine your two pickle jars going out in the opposite directions, and then gaze forward as you maybe lift one toe and then the other. Press away from your yoga mat. Breathe deep here.
Think Cat through the spine. And then release. Awesome, slowly come onto your back. Take your time. If you're in the squat, use your hands to come out. We'll take a big, full body stretch.
Oops. Fingertips reaching all the way up and overhead, and point and flex your toes here. Feel supported by the ground underneath you. Then float the hands down and hike the right knee all the way up towards your chest.
Squeeze right knee all the way up towards the chest, and then open towards the right shoulder. And then exhale, supine twist. Take the right knee over towards the left side of your mat. You can hook the right foot on your left inner thigh or let it go free and liberated.
And then try to anchor your right shoulder down as you breathe deeply and close your eyes. Then inhale in and exhale, come back to center. Send the right leg out long. Lift the left knee in. Hug it in towards your chest and then open it
towards your left shoulder. And then big inhale, big exhale takes you into your twist. Close your eyes, relax your jaw. Inhale, and then exhale, come all the way back. Happy Baby, so hike both knees up towards the chest. Then open them wide.
Grab the outer edges of the feet here. Find length in the tailbone, so really reach your tailbone towards the front edge of your mat so that your lower back comes up, so you create a little bit of space there. And then kick one foot up, and maybe the other.
And then find movement here that feels awesome, so you can extend one leg, and the other, Happy Baby. So the image here, happy little baby on your quilt. All you have is your amazing, innate wisdom of your body. You're not bogged down by the world yet. (laughs)
Mmm. Fabulous, and then release. We're gonna bring right leg on top of the left. And then we're gonna reach and grab the outer edges of the feet here for Cow legs. If you can't grab the outer edges of the feet,
you can grab your big toes or your pants, or your shins. And if you made it here, kick, you can also do Reclined Pigeon here. Kick your toes up and out. Kick your feet into your hands. One more breath.
And then release. And, left leg on top. Grab the outer edges of the feet, the big toes or the shins or ankles. Oh yeah, this feels good. And release.
Awesome, send the legs out long. Come to relaxation pose, Shavasana, the Corpse Pose. So take just a quiet moment here to close your eyes and marinate. Let your brath.
(laughs) Let your brath, bra. I was gettin' relaxed. Let your breath relax and turn toward its natural rhythm. And then we'll bring the palms together,
thumbs to third eye. Thanks so much for sharing your time and your energy and your commitment to this 31 day journey with me. I really am so honored. And I hope you have a wonderful rest of the day taking the practice off the mat and out into the world.
Take good care. I'll see you manana. Namaste. (upbeat music)
Welcome to 31 days of Yoga Revolution. I'm Adriene and it's day six! And the practice is awareness and abs. Six pack abs. Chka-chka-chka-chka -chka-chka-chkhhhh. Let's get started.
(upbeat music) Alright my friends, let's begin in a nice, comfortable seat, cross-legged or maybe you try kneeling today. Come into a seat, get down on your mat, start to tune in to the sound of your breath right away here as you sit up nice and tall.
And we're diving in today, day six is always one of my favorite days. And as you sit up nice and tall, tuck the chin slightly in, perhaps imagine you're leaning up against a wall, so nice and long and tall in the spine.
And then see if you can listen to the sound of your breath as you inhale. And see if you can hear your exhale. So before we move the body today and before we get ripped, just kidding, see if you can just drop in and listen to the sound
of your breath, become more aware of your breath. And then as you invite more awareness in, just slowly begin to nod the head, but don't kick the head all the way back crunching in the neck. In fact, see if you can stay leaning up against that wall,
so it's kind of subtle here, perhaps imagining drawing lines up and down with the nose. So no head banging here. Do that on your own time, okay? This is our awareness practice. (laughs)
And then shake the head no, and then just keep it soft and easy, so again, we're not really trying to check off the yoga tasks, but rather, cultivate an awareness so that we're really listening and paying attention. So it's kind of easy, especially in the yoga asana practice
to just try to fit the structure. You see a picture or an image and you want to match that image, but we actually end up losing and missing out on all the yummy stuff that yoga has to offer. So today's all about honoring, cheerleading
that awareness practice and paying attention to what's really going on. Alright, bring the head back to center stillness. We're gonna sit up nice and tall. Take a deep breath in. And use the exhale to relax the shoulders down.
Then inhale, send the fingertips forward. Spread the fingertips super wide, so lots of awareness in every fingertip. And then exhale, tug the shoulders back, plug the shoulders into socket and lift your heart. And we'll do that two more times just to play.
Inhale, reach, spread the shoulder blades, your wings flare out here. And then exhale, plug the shoulders in. And then one more time, stretch and reach, and exhale, shoulder blades draw in and then maybe down the back body, awesome.
Long, beautiful neck here. Inhale in, smile, or tap into that inner smile. Important when doing core work. And then exhale, send the fingertips down, Thriller arms. So you can find soft, easy movement here. If it feels good, you can cross and get
a little creative here. Feeling that stretch in the forearm while still maintaining that awareness in the shoulders and plugging them in and lifting up through the center channel. Alright, flip the script,
if you need a little more you can take one hand to the opposite fingers for a stretch. Chuw, chuw, chuw. And for many, especially if you're new to the practice, I just want to acknowledge that it's hard to sit up this straight for this long.
So with practice it becomes second nature, but I want to acknowledge that if you're new to the practice, because I remember when I first began yoga asana practice, just even being able to sit up tall, even all through the beginning of my teacher training,
it was like, oh my gosh. But now, my muscle memory and my awareness is that I can kind of cultivate this lift with ease, so that's the goal anyway. Alright, so after you've done some work in the arms and the wrist and the hands, take the hands out,
find this L-shape with the index finger and thumb, and then maintain that as you again, keep the shoulders plugged in. And then we're just gonna turn the right fingertips out to the right as if you're opening up a jar or turning a doorknob without clasping it.
(laughs) Hey-o. Yeah, and then see if you can acknowledge, have awareness in the shoulder that this is moving as one part. So the top of the shoulder, the upper arm bone
moves with that rotation of open and close, open and close. And then try it with the other hand. If your arm's tired, you can release right hand. Try it with the left hand opening out. And you can even exaggerate it a little bit, so you can feel, and if you're tight in the shoulders,
I actually recommend really exaggerating it so you can go oh yeah. There's somethin' goin' on there. Of course, it'll be different for everyone. Alright, let's do both just for a little fun. (grunts)
Cool dance moves, where'd you learn them? Yoga with Adriene. Okay. (laughs) A true revolutionary. Okay, here we go, and hands are probably getting tired, so let's take 'em forward and apply
this rotation to all fours. Deep breath in. Exhale all the way forward. Feel the blood rush down. Come to your tabletop position. Big cleansing breath here as you inhale.
Exhale, press away from your yoga mat and pay attention to how you place your hands. Then remember that rotation here as you draw the upper arm bones out and away and lift up through the chest just like we did in seated position.
Then don't forget about the feet. Press into the feet, here we go, Cat-Cow, so playing with that rotation of the shoulder, today it's gonna be really important. The bony part of the elbow is pointing back. Rooted through the index finger and thumb,
let's stretch the belly. Inhale, tailbone up, heart open. Maybe you gaze up towards your third eye. And then exhale, rounding through. Start at the tailbone and really find articulation up through the spine. Don't blow through this.
Inhale, drop the belly. Shine your heart forward. Feel the muscles of the belly stretch here. Start to have more awareness of sensation in the belly. And then exhale, press into the tops of the feet, rounding through the spine, Cat Pose.
Inhale, drop the belly, keep going here with your breath. Press into your hands. And exhale, rounding through, Cat Pose. Really get a good stretch here. Lots of awareness in the back body, in the muscles of the back body.
Let's do one more. Are you breathing? Are you moving with your breath? Exhale, rounding through. Fabulous, come back to tabletop, nice, neutral spine. And then nice and easy, drop the elbows
where the hands are and walk the knees back for Puppy Posture. This is a great stretch. This is a great place to come to if you need a break during today's practice. Opening the shoulders.
Forehead comes to the mat, and you can find soft, easy movement here or let the body be still and let the power of the breath move you, yogi's choice. Mm, highly recommend wiping your mat down with some lavender before your practice, or after.
I'm smelling mine now and it's a big plus. A-plus. A plus. Okay. (laughs) So, tops of the shoulders roll out. Keep that rotation here as you hug the navel
up to the spine and slowly slide through, slide into home. Sphinx Pose, press into the tops of the feet. Press into the pubic bone. Don't let the shoulders collapse here, but keep that rotation and that awareness in the hands. As you inhale, open the chest.
Now a little grace note here. Engage the upper abdominals. Hug the lower ribs in. (exhaling breath) And maybe tuck the chin, find length in the back of the neck.
Breathe deep here. I mean this with the most love and kindness and friendship, but what are you waiting for? If you're not breathing, breathe deep, take your vitamins. Make the most of this time for yourself. Alright, one more breath here in Sphinx Pose.
And then curl the toes under. Inhale, smile. Exhale, light it up! ♫ Dun nun nun dun nun nuh ♫ Forearm plank Alright, rock front, rock back.
Lift the knees, lift the hips. And broaden through the upper back body. Hug the lower ribs in. Reach the crown of the head towards the front. Reach the heels towards the back, and we breathe here for five, breathe deep.
Four, press into the hands. Three. Two, long, beautiful neck. And one. With control, don't collapse here, we're gonna slowly lower the knee
and send it back to Puppy Posture. Inhale in. Exhale, sigh it out. Awesome work. Lift the elbows one at a time. Root down through your index finger and thumb,
and slowly peel it up, Downward Facing Dog. Alright, let's stretch out the legs here. Play with that rotation of the shoulder, rooting down through the index finger and thumb. Give the feet some love here. Start to really drop into this time for yourself.
Who said a workout couldn't be mindful and full of awareness? Should serve your mind and your body. And if you're open to it, your spirit, dang it, your soul, because you're worth it. Okay, one more breath here.
Fabulous, then walk the feet together and inhale, lift the right leg up high. Exhale, knee to nose, rounding through, think Cat in the upper body. Inhale, lift it up, three-legged dog. Exhale, rounding through, right knee to right tricep.
Inhale, lift it up. Exhale, cross it over, right knee to left tricep. Last one, you got this. Inhale, lift it up, three-legged dog. And exhale, all the way up and into your lunge. Lower the back knee if you need to catch your breath.
Loop the shoulders, and we're gonna come all the way up. Inhale, reach the fingertips up towards the sky or hands can always go on the waistline. Feel the belly stretch. Maybe you start to grow a little backbend here, pressing into the top of that back foot.
Big breath in. Exhale to release. Plant the palms. Keep that rotation of the shoulder here, and remember your two pickle jars opening. So you might even play with maybe taking your index finger
towards the front edge of the mat today instead of your middle finger just to play. Alright, step it back to plank. Strong plank here, so press away from your yoga mat. Notice if you're lowering in the hips here or if your shoulder blades are collapsing.
Lift up. Bring your heart space up between your shoulder blades. Bring the back body up towards the sky. We're here for five, breathe deep. Four. Three, press away from your yoga mat.
Two. And one. Slowly lower down to the belly, this time Cobra. Big inhale lifts you up. Hug the elbows into the side body. And exhale to release.
Curl the toes under. Inhale to plank or all fours. And exhale to Downward Facing Dog. Inhale in. Exhale, let it out though the mouth. Walk the feet together.
And inhale, lift the left leg up high. Claw through your fingertips. Exhale, nice and slow here. Carve lines through space, knee to nose. Cat Pose in the back. Inhale, lift.
Exhale, left knee to left tricep. Now upper body's in plank. Inhale, lift, three-legged dog. And exhale, cross it over. Left knee to right tricep, don't rush. Inhale, lift, spread the left toes.
And exhale, step it up into your lunge. Feel free to lower that back knee. And catch your breath. Crescent lunge, whenever you're ready. Back knee lowered or lifted. Inhale, reach the fingertips up high.
Maybe you create a backbend here, Anjaneyasana. Really rooting through that back foot if that's the route you're playing on, and then use a exhale to release. Plant the palms. Again, lots of awareness in the shoulders and the hands.
One moving part. And when you're ready, step it back to plank. Alright, this time we're here for 10 seconds, so really from the ground up press away, refine, get organized, tap into that inner smile here. And here we are for 10.
Breathe deep, nine. Eight, life is good. Seven, index finger and thumb rooting down. Six, breathe deep. Five, long, beautiful neck. Four, reach the heels back.
Three, lift from the inner thighs. Two (laughs) and one. Slowly lower down all the way, Cobra lifts you up, inhale. Pull the elbows back. And exhale to release, Child's Pose.
Press up to all fours. Knees together or wide, yogi's choice. We take a rest. Close your eyes here, my friend. Observe your breath. Beautiful.
Slowly coming back to all fours, nice and slow, aware of every movement, every sensation. Keep paying attention. Downward Facing Dog is where we'll meet. Take your time. Lots of awareness in the hands.
Alright, so hurdles. So, imagine there's a little hurdle or a big hurdle in the middle of your mat. Pull my drawers up. And then I'm gonna initiate this from the belly, from that core space, from my center.
So from Downward Dog, hips are up high. I'm gonna draw the navel in and up, Uddiyana Bandha even. Finding that lift, that engagement, that lock, and then continue that journey all the way up through the spine, finding articulation in the upper back body, and then come to plank.
Inhale in, rock forward. Exhale, reverse it, so finding that articulation all the way back. Heels drop down towards the ground. Keep it going, inhale, lift the heels. Draw the navel in and up.
Claw into the earth. Rotation in the shoulders here, nice and strong. Plank pose, inhale, rock forward. And exhale, take your time. Claw into your fingertips. Full body strengthener here.
We'll do two more. Inhale. Do two more on your own, just listen to the sound of your breath. Don't give up, stick with it. You got this.
And after your last one, slowly come onto all fours and thread the needle. Inhale, look forward. Exhale, right fingertips come in and underneath the bridge of the left arm. Take a rest here, breathe into your upper back body.
You can choose any variation with your top hand. I'm gonna bend the elbow. Just allow the blood to flow to my wrist in a new way. It feels like a wash of fresh blood (laughs) to my fingers. Whoa, okay.
Slowly release, come out, and we'll take it to the other side. Left arm comes underneath the bridge of the right arm and then again, find what feels good with that top arm. Awareness through the feet, the hips, the pelvis.
One moving part, inhale, rise up. Alright, last thing, and then we'll flip our burgers and come onto our backs. So, here we go. Side arm plank or Vashistasana. So, consider all this beautiful work you've been doing
from the crown to the tail, the line of the spine, the danda, and we'll plant the right hand to the center line. Find the rotation of the shoulder, so start from all fours so you can really work from the ground up here.
Root index finger and thumb. Find that upper arm bone rotation, and then you can actually even stay on your knees here, and bring the left foot to the ground and stay on your knee and just work on this rotation, maybe opening up, hugging in.
Or maybe you keep the left foot on the ground and bring the outer edge of the right foot to the earth and lift the hips up. Or maybe you stack the feet and start to open up towards the sky. You can keep your gaze down or take it up or out.
Everyone work on the rotation of that shoulder for stability, and then breathe into your belly. Strong in your core. You can take any variation here that you like. You can also grow variations the more you return to this practice.
We'll take three more breaths here, you got this, stay focused, calm in the face, find that ease. And then we'll slowly release and head straight to the other side, you got this. Left hand comes down. Find a variation, play here.
You're not stuck either, so you can start here maybe, or maybe take the arm up and overhead, Vashistasana. But, making sure you're strong and stable in that shoulder, stacking it over the elbow, elbow over the wrist, pressing into that index finger and thumb. Activate the upper abs.
Lengthen the tailbone towards the heels. Take any variation that feels good. Everyone lift your hips up towards the sky. Take one more deep breath in here, you got this. And then exhale to release. Awesome, knees as wide as the yoga mat.
Namaste shark fin here to find a little relief in the wrists, so palms come together, you walk the elbows towards the front edge of the mat, and then you send the hips back, head down, heart melts. So for more of a stretch in the triceps, you can walk the elbows forward.
Of course this is gonna be different for everybody. If this does not feel good to you, maybe just sit up tall, come to cross-legged, catch your breath. And then slowly, we'll release, and come all the way to our backs. Great work everyone.
So right away, as you come onto your back, send awareness to the lower back body. So, especially in my culture, but I think in many cultures, this energy around the belly, the tummy, the abdominals is, well you don't need me
to tell you, it's out of whack. There are children on this show now, watching this show, so I have to keep my mouth clean, damn it, no. And so, the focus today is on awareness, so it's not just about anatomical awareness,
it's about the awareness and the relationship we have with our bellies. And so, whatever that means to you, just kind of think about that. I think that this'll come up off the mat and if you aren't already subscribed to the emails
that come with every day of Revolution Yoga, then you should subscribe, because this day six email is important. So go ahead and bring your hands to your belly, how 'bout that, and just start to breathe into your hands and a lot of you have heard me
mention my friend Kim, who just once, more than once told me, "You gotta listen to your guts and trust that." And that's always really resonated with me and stuck with me, and when it comes to yoga, I like this idea of treating my guts kindly.
Side note, if you aren't taking probiotics or tending to your gut health, you probably should get on the train, 'cause that has changed my whole game. Anyway, we store a lot in the body and the way that we think about our bellies is often quite sad.
We're always sucking in or tightening or hiding, and so, even though I make jokes about six pack abs and stuff like that, I want to be sure that we're also all taking responsibility for our own happiness and the way that we
think about our bellies and what we teach our children, and et cetera, et cetera, read the email. Alright, let's work out! (laughs) Tuck the chin into the chest, lengthen the back of the neck. Kinda takes the edge off too, because we're gonna work hard
here, but it's an ongoing process. This is 31 of days of practice. Alright, scoop the tailbone up and send awareness to the lower back. Oh, that's what started me off on this tangent was it's great that we're thinking about building
the core muscles, but why? So we want to be able to walk and stand and run and dance, and carry our groceries and our neighbor's groceries, and so for that we need a healthy back, right, we need to have our own back. So that would be a good reason to build
the muscles of your core. Alright, take your imaginary block, grab it, and put it between your legs. And then squeeze your imaginary block here. Yeah. (laughs) We don't need any props.
Okay, squeeze your imaginary block, and then leave it there, and then bring your hands back to your belly, and just see if you can press into your feet. Scoop the tailbone up and squeeze your imaginary block without tightening your bum, your glutes, okay.
So it's an awareness that's a little bit hard to teach through video, not in the room, so just play. Imaginary block, scooping the tailbone up, basically you're finding some support and you feel your lower back flush with the mat. Fabuloso.
Interlace the fingertips, bring them behind the head. Create a little neck hammock for yourself, elbows nice and wide. Then, keep the lower back stamped to the mat. Lift the heels and try to imagine that you're squeezing your block up the whole way as you lift, oh yeah.
So it's very different than just coming here and then slamming through your exercise, so moving with this insane awareness, or at least working on that, that's the practice. Navel draws down, squeeze your block, scoop the tailbone up, lift of the heels,
and slowly, this is going back to one of our early practices, moving from a place of connect. Alright, inhale in. Exhale, lift your heart center, your chin, and your eyeballs up towards the sky, not towards your knees, up towards the sky.
Beautiful, and just check this out. Notice if the elbows have come in. Maybe you're used to doing a crunch, and then scoop your tailbone up, squeeze your block together, try to keep your shins parallel to the ceiling. (laughs)
Parallel to what? Alright, one more breath here. Just feel it all coming together. Tyin' the room together here. (laughing) Alright, and then inhale, lower.
Big breath in, exhale, lift. Inhale, lower. Exhale, lift. And each time you're trying to recreate that tying the room together. Inhale, lower.
Exhale, draw the navel down, lift the tailbone up. Inhale, lower. Exhale, lift. Let's get into a groove. Inhale, lower, gaze straight up. Exhale, lift.
Inhale, lower. Exhale, lift. Inhale, exhale. Inhale, exhale. Lower back stays flush on the mat. Inhale, lower.
Exhale, lift. Inhale, lower. Exhale, lift. Keep it going with your own breath. Focus on the quality of movement. Keep an awareness in the lower back.
Gaze straight up, maybe up at your third eye. So we're not crunching in the neck. Inhale, lower. Exhale, lift. Now back to that Sukha, that ease in the face. And awareness in the toes.
And five more seconds. And last one, and then release. Give yourself a great big hug. Rock gently side to side, awesome work. Stay in the zone, keep breathing. And then we bring the knees back up over the hip points
or slightly in front, so we often try to fit ourselves into that shape, that image, so on ab day, it's actually a really perfect day to think, oh wait, why am I really doing this? To have a healthy back? To be able to live a nice life of longevity and health?
Or to look flat-tummied in my favorite sweat pants? It just seems so ridiculous, right, so pay attention to your back. (laughs) So, even though the shape may look like this in the magazine, for me, I really need to bring my knees
slightly forward to feel that snugly wugly of my lower back on the mat, so that I really am connected. Alright, here we go, come back. Inhale. Exhale, lift. This time, and you have options here,
you can just do yogi bicycles. So we're gonna cross over, we've been here before. Or we're gonna straighten both legs and scissor the legs. So scissor bicycles or yogi bicycles, yogi's choice. Inhale. And then exhale, lift.
And then here we go, crossing over. Inhale at center, exhale, cross over. So it's either yogi bicycle or scissored legs. Inhale, back to center, lift the tailbone. Exhale, twist. Keep it going. Inhale to center.
Exhale, twist, so the yogi bicycles are just a variation that's a little bit different. The scissors is a little more challenging. Lots of awareness in the toes. Inhale to center. Exhale to twist.
Inhale to center. Exhale to twist, keep it going. Neck nice and long. Establish that length each time you come back to center. Nice, soft, easy, happy face. Listen to your exhale when you twist.
Draw the navel down as you breathe out. Fabulous, five more seconds. Even it out. And then release. Beautiful, hug the knees into the chest. Awesome work.
Dunnin-nun-nun-dun-nuh! Alright, eagle legs, bring the left foot down. Right leg to cross. It can stay here. Or it can wrap around. And then you're gonna drop the left toes down
and just shift both your hips over to the right, and then come into a little eagle twist here, or again, just right foot over the left. Alright, then this time, fingertips are gonna come to the temples, 'cause it looks cool. Just kidding, or it can come behind
if you want a little more support. And again, you don't have to come into the eagle legs, you can just come here. Alright, let's work the obliques. Inhale, find length. Exhale, lift.
Try not to crunch too hard here, but keep an awareness of the back of the neck. So, maybe take your gaze straight up or for this one, it can go out in front. Just be aware. Inhale, lower.
Let your awareness be on your breath. Let your breath move you. Inhale to lengthen. Exhale to contract. Tap into that inner smile here. It's a symbol of your amazing personality.
A symbol of your own, true inner guiding light, and I believe that actually, I really stand behind that, the power of the inner smile. Man oh man, it'll get you through some days. Keep it going, five more seconds. Do one more.
And release. From here, come through center. We're gonna windshield wiper the legs back and forth just a couple times. Take the feet wide. Sigh it out.
Maybe some horsey lips, always takes me out of the tension zone. (lips sputtering) Just do it. Alright, and then other side. Right foot down, left leg crosses over.
This is our last exercise, so give it your all, nice, mindful breath. Eagle legs or just one leg over the other. Press into your right foot, lift the hips up over to the left. Mmm, yeah.
Mic pack. And nice twist here. Ooh, that feels so good after yesterday's practice, amazing. Inhale, tuck the chin. Find length. Again, fingertips to the temples.
Or, maybe you create that neck hammock again. Here we go. Inhale, find length. Exhale, hug the lower ribs in, lift up. Don't crunch here. So keep it isolated here in the oblique. Chk-chk-chk-tth-tth.
Inhale, lower. Exhale, lift. Inhale, lower. Exhale, lift. Lots of awareness on the breath. Hear your breath, let it guide you.
And inhale, lower. Exhale, lift, you got this. Lift your chin up towards the sky. Create a full body experience. So we're not just slingin' our body up and down, but we're really having a strong awareness
in what's going on in these muscles as they draw in on the exhale and lengthen on the inhale. Draw in on the exhale. Lengthen on the inhale. The neck should not be hurting here. So we started practice imagining we were sitting
up against a wall. So find that length in the back of the neck here. Have lots of awareness of your sweet, cervical spine. Alright my friends, you got this, day six. We are amazing! I'm amazing, you're amazing.
Here we go for five more seconds. And elbows wide. And do one more. And release. Windshield wiper the legs. Bring your hands to your belly or your ribs.
Give it a little pet. Hmmmm, beautiful work. Then walk the knees in. Take that imaginary block, put it between your thighs again, and then just a little stretch of Setu Bandhasana, so snuggle the shoulder blades underneath your heart space.
You can grab the outer edge of your mat here for funsies, or press the palms into the earth. Inhale, start with the tail, lift up, lots of awareness in the spine, so we're not just hurling the hips up. You can do that elsewhere, but slowly lifting.
So why not tone the glutes while also giving the spine, the line that literally holds us up, some love? It's a bit hard for me to go to classes where I'm just slingin' my butt up in the air and tightening, because I want my glutes to be bootylicious, but I'm really not paying any mind to my spine.
So all I'm saying is can we do it all with awareness? Take one more big inhale in here. See if you can really feel your belly stretch. You might even see it, yeah it's so nice. And then release. We're changing the way we think and our patterns
will actually bring us back to the mat more often, and we'll reach our goals, I think faster and with more ease. Alright, send the legs out long. You've earned this Shavasana. Our final and most important posture.
Send the legs out long, arms out wide. Take the deepest breath you've taken in all day and throughout this whole 31 day journey, take a deep breath in. And exhale, sigh it out with a little sound. (sighing breath)
Let's do it one more time, don't be shy. Inhale. Send your sigh all the way to Texas, let me hear ya. (sighing breath) Close your eyes, trust me, trust the video. Great work today.
So as we continue on our journey, stay alert. Let the focus now be on the awareness in each posture. Pay attention. You do this on the mat, you'll definitely be doing this off the mat more often. (light music)
Gently draw the hands together. The awesome in me bows to the awesome in you. I'll see you tomorrow. Great work. Namaste. (light music)
Welcome to Revolution, your 31 days of yoga. It's day five and I'm feeling alive, and today's practice is all about rhythm and cultivating a sense of listening so you can really be true to your own rhythm, to the beat of your own drum.
(laughs) All jokes aside, I feel like this is really important, because if you practice cultivating a graceful rhythm on your yoga mat, you're gonna be able to have a graceful and more connected, amazing rhythm off your yoga mat.
So hop into something comfy and let's get started. (light music) Alright my sweet friends, let's begin in extended Child's Pose today. So if extended Child's Pose is not your jam, then you can just start in cross-legged.
Otherwise, we'll bring the knees as wide as the yoga mat and start to walk the fingertips on out. Now as you do this even here, can you start to connect to just this idea even, this sensibility of what is my rhythm today? And as you slowly bow the forehead to the mat,
or if you're seated cross-legged you can just draw your chin to your chest, take a second to close your eyes and go inward and just feel it out. What's my energy level? What is occupying my thoughts?
And then together, and know that you are not alone, we're gonna do this together and with a ton of other people across the globe, the planet. We're gonna take a deep breath in. And then hold the breath at the top of the inhale. Retain the breath here.
And then exhale, empty it all out. (exhaling) Two more times. Big inhale. Pause, retain the breath. Hold it at the top.
And then exhale, empty it all out. Let go of the day thus far. Let it go. And one more time, big inhale. Pause, hold at the top, retain the breath, relax the face, the shoulders.
Start to drop in for your practice today. And exhale, let it go. Empty it out, awesome. Here we go. Pressing into the tops of the feet, I'm gonna slowly shift my heart space
over towards the left side of the mat, and then begin to inhale as I come forward. Shine your heart forward. Stretch, and then exhale, rounding through. So if you're a long time YWA homie, you know that I often refer to this as drunk Cat-Cow.
And the reason I originally said that is I want people to think of the spine dropping, the belly dropping and the spine curve of Cat and Cow as they do this, and so then the spine rounding as you come back. Let me articulate that better.
As you inhale, drop the belly. And this is the Cow Pose here. And then as you exhale, rounding through, this is the Cat Pose. So we're not just going in the circle, but we're finding this loose articulation in the spine,
and this is a situation or a scenario where you really do have to find your own cadence, and your own soft rhythm. Keeping up with the synchronization of the breath with the movement and the movement to the breath. So reverse your circle if you haven't already.
And then just keep exploring your body in space here. So we're gettin' a little freaky, day five, feelin' alive. So really try to notice what it feels like to be alive today, roll around in the hips. Maybe it's your shoulders that are speaking to you today, so allow your rhythm to come forward
and work out through the shoulders. Just a bit of a freestyle here as you move with your breath. Starting with that Cat-Cow articulation and then letting it veer wherever feels good. So, keep it soft and easy, especially if this whole relationship to yoga,
and even just body awareness is new, you want to move soft and easy so you don't hurt yourself or confuse any parts. And then we're gonna take this same exploration, and I just want to point out that for a lot of people it's gonna be different or it's gonna be difficult
and different, because this is different than just being told what to do. I'm telling you to try to find your rhythm today. And so if you repeat this practice ever, it'll be different every time. And it's much easier to be told what to do,
so just know that if you're having a hard time with this, ♫ you are not alone. ♫ I am here with you Wonder how many times I've sang that on this channel? So you're gonna use the same exploration and hopefully you're still playing.
If not, get back in there. Same exploration to make your way to Down Dog, so there's no rush. You're the choreographer here. And practice moving gracefully at a rhythm that is really true to yourself,
and the more we practice doing that on the mat, the more we are able and most capable of doing that off the mat, moving gracefully, being really true to our own rhythm. When we practice doing that, it's really most helpful
when we're trying to create healthy habits. So that's why diets don't really work for me or anything like that, because they're restricting, but this long and ongoing practice of listening to your own rhythm is, at least in my opinion,
more fruitful, more beneficial. Okay, so hopefully by now we're all in Down Dog, pedaling it out, finding a cadence here with the breath, maybe a little motion in the ocean. (laughs) So no need to be rigid here basically.
And then you're gonna take this and walk it all the way up. Again, see if you can have some fun and break your routine of floating to the top or slamming your legs up to the front and center. Just see if you can explore
rhythm, tempo, cadence, pace. We'll meet in Forward Fold. If you're still with me, awesome work. Inhale, lots of love in. And exhale, lots of love out, forward fold. Same thing here, you might take the fingers
to one side of the mat and then the other. And best you can, so we're exploring the space here with our body, but also we're allowing the breath to really take over. To lead the rhythm. (inhaling and exhaling)
♫ Rhythm is gonna get'cha ♫ Rhythm is gonna get'cha ♫ Rhythm is gonna get'cha ♫ Rhythm is I can't stop, sorry. ♫ Tonight
Tuck the chin into the chest. And let's roll it up. And as you roll up, rather than just hitting your mark, not that any of you would do that, try to connect the dots. So as you rise up, allow one thing to bleed into the next,
maybe taking one ear over one shoulder. Maybe looping the shoulders. Taking a moment to fix your pants or shirt, whatever you need. Benji's not here, but perhaps for you, it's pushing dogs away, children.
Not that you would kick your child or your dog, but a friendly shove. So find a little movement that feels good here and then we're gonna get freaky, it's day five. Come on now. We're gonna just find soft, easy movement in the hips.
So you have the neck, the shoulders to play with, the hips, and then the knees, and then the feet. And so now it's like you're feelin' alive, day five, finding your rhythm on the dance floor. So if you're a very shy, contained person, I know this can be a lot, so just start with your feet
if that's you and just work with the feet and the ankles. And for some personalities and for some energy levels, today it'll be full on you know, Stella got her groove back. So, just figure out what it is for you today, and then my biggest suggestion is to not decide where it ends.
And so it's really a big metaphor, right, the body is a big metaphor. All the great yoga teachers can kind of agree that the body is a metaphor here and so the theme rhythm is also a metaphor for you to just cultivate a
listening, right, to your body, and the more you're able to do this here with me now on day five, the more likely you are to do this in line at the grocery store, have awareness or maybe get out of the shower. You do a little nude rhythm.
Hey, you will do it. To be alive, this is what it means to feel alive to me is to really have this listening and this awareness of, oh what's my rhythm like today? What's my natural cadence like today? Okay, so enough of that.
Let's bring the feet together, really together and create one strong base point here. Then loop the shoulders, and inhale, find lift up through the front body. Ground through the back body. So lengthen the tailbone down,
and lift the hip points, think about them shining up towards the sky. And then imagine you're leaning against a wall here, so tuck your chin into your chest and find length through the back of the neck. And then slowly shift your weight to your left foot
and we'll interlace the fingertips, and soft and easy, catch your right knee, squeeze and lift it up and in. You can rotate the right ankle one way and then the other. And just notice if you've lost that lift up through the sternum, and notice if your shoulders
are creeping up towards your ears. So counter that by drawing the shoulder blades down the back body, and lifting up through that center plumb line. Cool. Inhale in, squeeze and lift.
And exhale to release and switch. Shift your weight gently over to the right foot. Peel up through the left heel. Then when you're ready, we'll catch just below the left knee, and again, play with that energetic lift, taking in yesterday's theme of Prana,
cultivating that energy from the base of the spine, finding that lift up through the chest, finding any movement in that left foot that feels good. And then remember to honor where you're at today, so if you're balance is off, cool, way to be human.
Way to be alive. Way to not be a robot. And one more big breath in. And then release, whoa. Alright, feet come together, really together. Inhale, reach for the sky.
Fingertips spread. Big full body stretch. And then exhale, Forward Fold. Inhale lifts you up halfway, moving with your breath. And exhale, soften and bow. Bend the knees, plant the palms,
step the right toes back followed by the left, and then you're gonna move at your own pace. So this is yogi's choice, you can go belly to Cobra here or Chaturanga to Up Dog, but move at a rhythm that feels good. Mindful and with the breath, big inhale to open your heart,
and then big exhale to make your way to Downward Dog. Maybe you consider moving through water today, just as a way of breaking your normal patterns. This is a great way to shine a little light in the dark places and wake up muscles of the body that we need to reach our goals physically,
but that we often don't get to when we just keep working the same parts over and over. So moving as one moving part. One solid piece, hey-o! (laughs) Okay, inhale, look forward, and find your way all the way up to the top.
Take your time. Uttanasana, Forward Fold. And then move with your breath. Inhale to lift up halfway. And then use your exhale to soften and bow. Use your inhale to reach for the sky,
stand all the way up nice and tall. Take up space. And then exhale, hands to heart. Bring the feet together without looking down. Beautiful. Inhale, soft knees.
Reach for the sky. Exhale, Forward Fold. Your inhale lifts you up halfway. And your exhale takes you back down. Plant the palms. Your inhale sends your toes back.
Your exhale takes you all the way down. Belly to Cobra or Chaturanga to Up Dog. Your inhale opens your heart. And your exhale takes you back, Downward Dog. Big breath in. Big breath out.
Bend your knees generously. Belly comes to the tops of thighs. Big breath in. As you inhale, look forward, and exhale, make your way to the top. Move from a place of connect.
Beautiful, big inhale lifts you up halfway. Exhale to soften and bow. Inhale, root to rise here. Reach it up, breathe in. And exhale, hands to heart. Shift your weight to your left foot.
Inhale, lift the right knee up. So we'll repeat what we did before, squeezing and lifting. You can stay here or this time, we'll draw the left thumb to the sternum just to give you a little reminder to lift up through the heart.
And we'll slide the right hand down to the right ankle. Keep that right knee in towards the mid line as you come to a nice quad stretch. Flex the right foot. Open up through the right chest, and I'll open up so you can see here.
Open up through the right shoulder, right chest. And maybe send your gaze all the way up. Beautiful, stay here working on nice stability. Strong quad stretch, or you'll play a little bit in Dancer by bringing your right hand to the arch of your right foot, so the inner arch.
Keep that right knee squeezing in. Lifting up through the front body, and maybe you come forward. So I'm coming to this posture today, because this is a great one where you have to kind of find your own rhythm and your own cadence.
Otherwise, you go kaplat, and if you fall, don't worry, we'll catch you. Shake it off. Keep soft bend in that standing leg for protection of the knee, and you play, kicking the foot into the hand and reaching
the hand all the way towards the back edge of your mat, so your right arm is straight. And you might play a little here, breathing. And then slowly, wherever you are, bring it all the way back in and up. Squeeze the right knee into the chest.
And then exhale, set it down with care. (exhaling breath) Inhale, reach for the sky. Exhale, Forward Fold. Big inhale lifts you up halfway. Exhale to soften and bow.
Inhale, step or hop it back to plank. Belly to Cobra or Chaturanga to Up Dog, move with your breath. Enjoy being in the driver's seat here. We'll meet in Downward Facing Dog. Take a nice, cleansing breath in through the nose.
And sigh it out through the mouth. Take it for a slow walk up towards the front edge. Make your way to the top. And just changing it up every time, and then bring the feet together and inhale, halfway lift. Find something new.
And then exhale, soften and bow. Root to rise, big inhale, reach for the sky. And exhale, hands at the heart, Namaste. Shift your weight to the right foot. Slowly peel the left knee up moving from a place of connect. So we can work here, we can even use a wall
or a chair to help us with our balance, engaging the muscles of the glutes, squeezing inner thighs to the midline. Finding that lift up through the chest. Stay here or right thumb to the sternum just as a little reminder,
and we'll slide the left fingertips down to the left ankle. Keep the knee hugging into the midline, so move nice and slow. Soft bend in that standing leg. Hold on to your focal point
and we come to the quad stretch here. So, left shoulder blade wraps around and draws down and we lift up through the heart. Fabulous little sequence for runners here by the way. And actually, rhythm, this is kind of a great point
for runners, and you hear runners speak to this all the time too, so now playing in Dancer if you like, bringing the left hand to the arch of the left foot. But, a lot of runners will talk about how they have to basically establish their form and their rhythm. And then they just relax into that.
But without establishing the form and the rhythm, it's very difficult. So remember day one, finding the ease, the Sukha here as you draw energy up from the pelvic floor, but then soften through the face and play here, Dancer Pose. Breathing.
And then with control, best you can, come back. Squeeze the left knee in. We'll catch up with all our homies here, so even if you're standing, lift that left knee, inhale all together now. And then exhale, place it down with love and care.
Fabulous, inhale, reach for the sky. And exhale, rain it down. (exhaling breath) Inhale, lift and lengthen. Exhale to soften and bow. Bend the knees, plant the palms.
Step the right toes back. Step the left toes back. Move through a vinyasa, optional here, or you can also move straight to Downward Facing Dog. In Downward Dog, we'll take another deep breath in, and cleansing breath out through the mouth.
Shake the head a little loose here. Press away from your yoga mat, so lift your hip creases up towards the sky. Deep breath in. And exhale, slowly lower to the knees, Child's Pose. Awesome work.
Take your fingertips all the way down towards your toes, and relax. Soften through your jaw. And now really listen to the rhythm of your breath. Man, if you were to take anything away from today, it's just this relationship with the rhythm of your breath.
When you get worked up or when somebody hurts you, a woman accidentally elbowed me the other day, or I say accidentally, but who knows. And it really got to me. I just took a deep breath in. Then focus on a nice, slow, and even exhale out,
and then I continued on my merry way. So please my friends, close your eyes here, relax your jaw, and do not cheat yourself of this precious, precious conversation with your breath. Sweet, then press into the tops of the toes. And slowly come back to all fours.
So the way in which you move in and out of things too has everything to do with how you're feeling that day, the rhythm, so pay attention as we come back to Tabletop position. And we'll inhale, send the right leg out. Turn the right toes down.
And then exhale, draw that right knee all the way up and in. We come to a nice, low lunge again, walk that left knee back if it feels good. Loop the shoulders, inhale. And then exhale, bring the right hand around
to meet the left. So today we're gonna open up the right toes, let them spill off the outer edge of your mat here. And then loop the shoulders and inhale, open your heart forward. So a lot of people tend to collapse here,
so don't forget to allow, in fact, come onto the top of that back foot today, and let's play with that as a grounding point, as a rooting point. So connect your left toes to the crown of your head. Alright, now here we go. Stay strong in your foundation.
I'm gonna slowly walk the hands off the left side of the mat, so left arm and right arm are straight but not locked, and I'm gonna inhale in here, and then exhale, think Downward Facing Dog here. Breathing deep.
If you want a more fiery practice today, you can lift that back knee all the way up. So right hamstring is parallel to the earth. Front knee over front ankle. Reach that left heel back. If you lifted the back knee, take one more breath.
Then everyone, slowly release. Bring the back knee to the ground. Walk it back in and we're gonna turn, left hand comes to the earth, we're gonna turn to twist, but take the right hand all the way up and back. See if you can grab the outer edge of your right foot.
Big stretch here, breathing in deep. Now, last but not least, you're gonna bend, maybe bend the elbow so that you can loop the shoulder, really wrap that right shoulder around and down and open up towards the sky. Now kick your left foot into your right hand
and inhale, find a big breath. Then exhale with control, so resist the slingshot effect here. With control, release everything back down. Walk the right foot back to center. Plant the palms.
Curl the back toes under, Downward Facing Dog. Just for one breath, you got this, big breath in. Lift the hip creases. Big breath out as you lower the knees down, Tabletop position. (exhaling breath)
Wonderful. Left leg goes out, inhale, left toes down. Exhale, draw it all the way up and in. Nice, low lunge. Take your time. Walk the right knee back if it feels good,
and then again, allow the news from down below to travel all the way up, maybe pressing into the top of that back foot for a nice root. So find your breath here. And then when you're ready, left hand comes around
to meet the right, and we slowly, being really mindful of what's going on in the hip, listen and send the left toes to spill off. Breathing deep here. Opening up through the heart, the chest. Then stay here.
You can also come to fists. Or we'll walk the hands slowly, gently all the way off the right edge, walking the palms out. There's an option here to curl the back toes under and lift if you want something a little more fiery. Otherwise, keep that back knee nice and low.
So keep the wrap of the shoulder blades here my friends, no matter what variation you're in. And keep that awareness through the crown. Inhale in deeply. And then use your exhale to with control, lower that back knee, come all the way back.
Left foot stays where it's at, right hand comes to the earth, and we inhale, open up towards the left, twist. Bend the right knee and try to catch the outer edge of your right foot. So once you feel like you have it, loop the shoulder
and find length as you open up through the chest. You can maybe come on to the outer edge of that left foot here if you like too. So stick with your rhythm. Stick with your breath. Stay present.
And then try to kick your foot into your hand, and then straighten the arm, one more breath. And then resist the slingshot effect, it's hard here, but nice and in control, release. Walk the left foot back to center. We come to a nice, low lunge.
Plant the palms. Inhale, look forward. Exhale, final Down Dog as you send the hips up high, step the left toes back, deep breath in. And exhale, step all the way up to your hands. Take your time, however you want to get there.
Maybe you practice a little kick, a little hop. We'll come all the way down and through to a seat. And all the way on to your back. Really nice work everyone. So, again it's not what we do, but how we do it. So even as you transition to your back here, stay present.
And when you get there, get centered on your yoga mat. And send the arms out to a Texas T. So we're gonna play in a reclined twist. So allow the shoulder blades to really come underneath your heart center, so this area of the body where we place that heart energy,
and then plant the palms down firmly, and then press up off the toes to scoop the tailbone up. In fact, for me it helps to give it a little flip just to really feel lower back flush with the mat. Now rather than floating to one side and holding, you're gonna play here.
Use your palms for stability. Try to keep your shoulder blades on the mat. That's the tricky part. Try to keep your shoulder blades on the mat at least for a couple go-rounds. And you're just gonna slowly go back and forth,
back and forth. This is so great for the digestive organ, so great for your core muscles, so great for the spine, and then you just find a little rhythm. Maybe the top leg extends. I have to move my mic here.
Can't play, okay, here we go, mmmm. And so you're exploring now here. Once you feel like you know what you're doing or you can at least trust the flow, close your eyes or soften your gaze. You can allow the legs to hover for more core work.
You can allow both legs to extend. Please keep moving with your breath. Can start to integrate the neck. (exhaling and inhaling) And then when you're satisfied, bring it back to center. And we'll take a happy variation (laughs)
of a Happy Baby, so reach in towards the inner arches, and again, I've said this before, but you can just do one leg at a time if that's better for you. Reach your tailbone towards the front edge of the mat. Kick the soles of your feet up towards the sky.
Ground down through the shoulders and breathe in deep. Let your hamstrings get some sunshine here. Spread your toes like a crazy person, and then last but not least, kick your feet into your hands and gently with love, tug your hands down into your feet.
Inhale, send awareness all the way to your bum, your coccyx, all the way down to that root chakra. And then release everything. (sighing breath) Awesome work today, my friends. Extend the legs out long.
Inhale, big full body stretch, so sweep the fingertips all the way up, up, up. And then exhale, float 'em down. And two more times, inhale, reach up. And exhale, float it down. (sighing breath)
And inhale, way to practice listening, ruling, empowering yourself. Exhale, float the hands down. To be present with what is goin' on today. And so by really having a solid relationship
with your inner world, you're able to have more, I won't say control, but more grace, more malleability. And maybe a more open mind when rockin' out in the free world. (laughs) Take a deep breath in.
Mmmmm, and exhale, let everything go. Rhythm. Lots of great songs with rhythm in it, so... Not to distract you as you go into your Shavasana, but you know what, this is a journey, this a fun thing.
Share with us your favorite song that has rhythm in it. I already did the Gloria Estefan one so you can't do that one, that's cheating. I want to thank you for showing up here today, day five. We're almost through one week. It's going to become more
difficult to show up for yourself, so I'm gonna show up and a lot of other people will too, and there's a place for you at the table, so please tell your loved ones, write it in your diary. I'll see you tomorrow. So tomorrow's day six, so some of you might know
what that means. (laughs) It's tradition. Bring the palms together. From my heart to yours. Namaste.