- Hey everyone and welcome to
your 31 Day Yoga Revolution.
It's day 24,
and today is really awesome.
We are practicing patience.
Chka-chka-chka-chka-chkhhhh!
Let's get started.
(lively orchestral music)
Alright, today 
let's begin on our backs,
so come on down.
Take a second to hug 
your knees into your chest.
When you get there, 
rock a little side to side.
Feel the earth
♫ Move under my feet
Just kidding, feel 
the earth underneath you.
Maybe a little 
foot massage today.
Alright, and here 
is where we transition
from whatever it was 
that you were doing before
to the present 
moment, your practice.
So many of us have a 
lot of responsibilities.
The world asks us
to be ambitious,
to work hard,
to take care of others, 
so now is the time
to take care of yourself.
To practice, to play, 
and to just be present
with what is, and sometimes
that can be really frustrating
and so we use the yoga 
asana to help navigate that,
negotiate that, so today's
practice is about patience,
practicing, keyword patience.
So after you've taken a 
couple moments to roll around
like a bug, come 
into this moment
really owning it,
taking it for yourself.
We're gonna do some core.
(laughs)
So after you've settled in, 
we're gonna do some core.
But, nice and mindful, 
so we're just gonna start
by opening the legs 
out wide and closing,
and then open 
the knees out wide.
And close.
And nothin' like doin' 
this on YouTube, love my life.
Just kidding, and close.
And open one more time.
And close.
Next time you open, stay there.
Flex the feet, spread the toes.
You can also point the 
toes, just lots of energy
in the toes, and 
you're gonna reach forward,
and scoop the tailbone up,
and we're just 
gonna breathe here.
Careful not to 
really crunch here,
so keep a little space between
your chin and your chest.
And this is really great if
you're working on Crow Pose.
Scoop the tailbone up.
Lift your heart, 
really feel that squeeze
in the abdominal wall, 
and then reach a little further,
lift your head, your neck, 
your chest up even more,
and then one more breath, 
reach a little further.
Give it all you've got.
Squeeze, squeeze, squeeze.
Feel that tremble.
All those muscles turn on.
Yay, and then release, 
give yourself a hug.
Be affectionate.
Be kind to yourself.
Mmmm.
Wonderful.
Cross the right 
leg over the left.
Grab the ankles, the big toes,
or if you can grab on to the
outer edges of the feet here,
do, but don't feel 
like you have to push.
You can also grab onto your
pant leg or again, the ankle.
And then we're gonna 
kick the toes out here.
Breathing, sending 
lots of awareness and breath
and love to the hips, 
something we have to be
quite patient with I feel 
like in our yoga practice.
No matter how many 
years I've practiced,
I come to a pose that asks
my hips to engage and to open
and I feel like 
beginner's mind all over again,
so have to be 
really patient and present.
'Tis the way to be, unravel.
Switch, left leg goes on top.
This hip will be different.
Be mindful, so you grab 
the ankles, the pant leg,
the big toes, or the 
outer edges of your feet,
and then this can sometimes
be a little yoga for the brain
too, a little coordination,
great for mind-body
coordination.
Toes reach out and up.
Some people know 
what I'm talkin' about,
others'll be like, I got it.
And flex your feet.
And then send lots of 
awareness to your left hip,
to both hips actually, 
just send some breath down,
down, down, play with 
that directional breath
as you breathe in, the 
air travels all the way
down towards your tailbone.
And as you breathe out, 
it comes all the way up
and shoots out the nose.
Fabulous, unravel.
Bring your hands to your knees
and you're just gonna 
reach your knees towards
the front edge of your mat so
that your lower back comes up.
So make adjustments as you need.
Should feel really good.
Again, I'm reaching 
my knees forward.
I'm adjusting so that 
my lower back can come up
off of the mat.
And now we're gonna take it
to the opposite dimension,
so tuck the chin into the chest,
bring the lower 
back flush with the mat,
squeeze the knees in, then
engage your abdominal wall,
hug those lower ribs in, 
scoop the tail up,
and lift the shins so they're
parallel to the ceiling.
That's just the guide as always.
So, parallel to 
the ceiling may mean
that your lower 
back is coming up
so you might actually bring
the knees a little bit forward.
What you're looking for 
is that strong, firm connect
to your mat with your 
lower back, nice and flush.
Alright, and then 
when you feel like
you have that connect, 
interlace the fingertips,
bring them behind the head.
You can extend the thumbs,
sneak in a little neck massage.
Then big inhale, 
open the elbows wide.
Maintain that as you 
slowly exhale, lift the head,
keep your gaze up so 
you can look at the video
if you need to, but then 
take your gaze up and back.
So we're keeping this length
through the crown of the head
and this awareness through
the whole torso and the spine
as we engage through the core.
Alright, keep breathing here.
You can even use your 
hands to gently tuck the chin
and lengthen 
the back of the head
towards the back 
edge of your mat.
Breathe, start to 
fire up a breath here.
Alright, and then 
we're gonna focus on not just
bringing the right 
elbow to the left knee,
but actually the right shoulder
to the center of your chest,
so practice that really fast.
So rather than trying 
to kiss elbow to knee,
bring your right shoulder
to the center of your chest,
so really getting 
into the abdominals here.
Yes.
And then 
practice the other side.
So instead of left elbow to
knee, think about bringing
your left shoulder to 
the center of your chest
and notice that 
sensation, that feeling.
Yep, bring it back to 
center and let's rock and roll.
Inhale in.
Exhale, twist, right shoulder
to the center of your chest.
Inhale to lower.
Exhale, left shoulder to 
the center of your chest.
Maintain this 
awareness through the spine.
As you inhale, find length.
Exhale, twist.
Right shoulder to 
the center of your chest.
Inhale to center.
Exhale, left shoulder to 
the center of your chest.
Inhale, look up.
Exhale, right 
shoulder to your heart.
Inhale, look up, lengthen.
Exhale, left 
shoulder to your heart.
Inhale to lengthen.
Exhale to twist.
And feel the 
difference as you work
shoulder to 
heart center, so great.
Keep it going.
Inhale to find expansion.
Exhale to contract.
Squeeze that tailbone up.
Keep it going.
Alright, now the next 
time you bring right shoulder
to the center of your 
chest, you're gonna extend
the left leg all the 
way up towards the ceiling,
and then slowly lower it 
all the way to the ground,
just to hover actually, 
not to the ground.
Hover, hover, 
we're here for five.
Lift the chin.
Four, soft and easy in the face.
Three, two, and 
then all the way back up
to center on the one.
Beautiful.
Here we go, same 
thing on the other side.
Inhale in.
Exhale, left shoulder 
to your heart center.
Then when you're ready, 
extend the left leg out long.
Inhale, and exhale, 
slowly lower the left leg down,
let it hover.
And keep the neck nice and long.
We're here for five.
Four.
Three.
Two-ooooooooooooooooooo.
And back on the one.
(laughs) Alright.
Release everything, 
hug the knees into the chest,
rock a little side to side.
And then when you're 
ready, we're gonna rock
all the way front to back.
Massaging the back body.
Letting go of any care 
or worry you might've been
holding onto or gripping onto.
And rising all the way up.
Alright, when you get there, 
send the legs out long.
Dandasana, 
Stick Pose or Staff Pose.
Fingertips or palms 
come right to the hip points
or maybe even slightly behind.
And we loop the 
shoulders, really wrap around
the back body and find 
that lift in the heart.
Firm down through 
the tops of the thighs.
Take a couple 
deep breaths in here.
Using this posture not 
as a place to sit and wait,
but rather, to check in 
with your energetic body,
to give the 
thinking mind a break,
and to tap into that self 
awareness, that discipline
of really embodying a posture,
maybe lifting the heels up
or spreading the toes.
Go through your checklist.
Wonderful, then press 
into your hands, lift the hips,
bring them down so 
that your knees bend here.
We open up through 
the chest, big inhale.
And then exhale, we're 
gonna cross the right ankle
over the left here.
Start to open up 
through the hips.
Now you can adjust your hands
now to turn the fingertips out
or behind, I'm gonna go 
behind, but keep that lift
in the armpit chest.
Nice and active 
in the foot here.
To go a little deeper, of 
course you'll walk the left heel
closer in towards your body.
And to ease up you'll 
inch your toesies out.
So we're sending breath, 
love, awareness to the hip,
but maintaining that lift, 
that length through
the entire spine.
Wonderful, with control, 
so we try to watch out
for that slingshot effect here.
Try to keep energy through
the foot as you release, yeah.
And we'll take it 
to the other side.
Left ankle 
crosses over the right.
Just honor, see how 
this side is different.
And then again, you can 
walk the heel in or out,
breathing deep, lots of 
awareness in that left foot.
Lift up through 
your armpit chest.
Tap into that inner smile.
And then again here, try to
resist the slingshot effect,
so with control, 
moving from your center
even here, release.
Yeah, Dandasana, we return.
Fingertips or 
palms to the earth.
We sit up nice and tall, 
maybe try to lift the heels,
hug the elbows in, and again,
imagine you're sitting up
against a wall here.
So we're honoring the 
natural curve of the spine,
but the energetic 
body is trying to be
really nice and tall and long.
Alright, big breath in.
Big breath out.
Grab the right knee.
Lift it up.
And a twist to the right, so
you can hook the left elbow
around the left knee, 
or you can take the bind,
but just make sure 
you're not pinching
or holding, keep it soft.
Make sure when you breathe,
you can feel that expansion
we've been working on, that
buoyancy as you breathe in.
And if buoyant breath doesn't
really mean anything to you
then just make sure 
that you can take a breath
that feels good.
Alright, right fingertips
come all the way up and around
and we're 
twisting to the right here.
Breathing.
One more breath.
See if you can really 
feel your belly, your waistline
expand as you breathe in.
And then exhale to release.
Keep the right knee hugging in.
Send the right 
fingertips forward.
Then reach, reach, reach forward
and we're gonna 
actually wrap around.
So we're just gonna wrap
around so that the right hand
is coming to 
the hip crease here.
But, if you'd like to 
start to work with the bind,
you'll swim the 
left fingertips around
and then maybe they interlace
here right on my mic pack.
Cool.
Okay, so when we learn things
like binds or balancing poses
in yoga, we can get 
really caught up in the goal
of the pose, so we 
practice patience and remember,
our focus, 
our commitment to the process.
So we're here, everyone loop
the shoulders, open the chest,
or maybe we're 
working towards that bind,
but we're honoring each breath,
super present for every 
inhale and every exhale.
Great, take one more 
inhale as you open the chest
and find length 
through the crown.
Look forward.
And then exhale, again, 
resist the slingshot effect
as you slowly release,
Dandasana,
Stick Pose or Staff Pose.
And if you've 
practiced with me before,
then you know danda is Sanskrit
for the stick or the staff,
literally here Dandasana, 
right, that holds us up,
so focus on that lift 
up through the front body
and that grounding 
energy through the back body.
Look at me, I'm like
♫ Huh ha ha ha ha
Yes, okay, hug the left knee in.
Find your breath.
Twisting to the 
left nice and easy.
We'll hook the elbow or you're
welcome to take the bind,
just make sure you're 
not pinching off your breath.
Inhale, think upward.
Lift up, 
find that upward current.
And then exhale, draw 
the navel in and maybe
you journey a little 
more into your twist.
Twists require a 
lot of patience as well.
Wham-bamming into a
twist, not a great idea.
Doesn't really 
feel great either,
or it feels good for a 
second and then it's not
long lasting, right, 
it's just like a quick
honeymoon feel good.
So you can take that 
into your other practices.
And in twists, 
really practicing patience,
using your breath.
Inhale as you lift and lengthen.
Exhale as you twist 
or journey into the twist
as I like to say as 
a reminder to myself.
Okay, slowly come back.
Find that Dandasana, 
keep the left knee hugging in,
and then we're gonna reach
the left fingertips forward,
find length 
through the left side body.
Squeeze that left knee in, and
then reach around, just play.
We're just playin' here, 
havin' some fun
and reachin' around, 
do your best.
Maybe the left hand comes
to the left hip crease here.
If it only comes to the 
ankle here, amazing, own it.
Squeeze.
Find support from within.
And then maybe in time we 
reach the right fingertips
all the way around to join the
left fingertips for our bind.
But maybe not, maybe we
use this opportunity
as a reminder
to focus on the process.
Are you breathing?
Find one more big 
inhale to lift your heart,
lengthen through 
the crown of the head.
And then exhale to 
release, Dandasana.
Big inhale.
Big exhale.
Wonderful, hike the knees up.
Once again, soles of 
the feet come to the mat
and we slide the 
hands back, and inhale,
we're gonna lift 
the hips all the way up.
Knees are gonna go 
over the ankles here,
so you can even 
eyeball it a little bit,
and then send your 
sits bones towards the backs
of your knees and we open 
up through the chest here,
wrapping shoulder 
blades around and underneath.
Lift, lift, lift, lift, lift,
and then just take your gaze
all the way up, don't take
it all the way back today.
Press into your fingerprints.
One more breath here.
Inhale, lift your heart.
And then exhale with control.
Slowly release.
Wonderful, cross the ankles,
come forward onto all fours.
Take your time.
Tabletop position.
Curl the toes under.
Find your foundation.
And when you're 
ready, inhale in.
Exhale, tap into 
your core, find length.
Notice how this has 
changed since day one, day two.
Just be present with what is.
We're here for five.
Four.
Three, tug the shoulders back.
Two, and one, 
Downward Facing Dog.
Adjust your stance as you need.
Start to breathe 
deeper, fuller breaths.
So when you're really present,
when you really say yes, 
when you can be patient
with the process 
and alive in that,
that is the real deal.
That is yoga.
One more deep breath here.
And then we'll walk 
the big toes together.
And then inhale, 
lift the right leg up high,
Three-legged Dog.
Exhale, knee to nose, 
and then step it up.
Back knee is gonna lower.
And we find that 
front knee over front ankle.
Inhale, slowly 
rising up through the spine.
Heart opens towards the front.
And we breathe here.
See if you can find a lightness.
So press into the 
top of that back foot.
Find a lightness here, 
so if you're really pressing
into your fingerprints, 
tap into your core
and with practice this
becomes, I won't say more easy,
but we'll be able to 
access, find more ease.
I just remember days of 
like really there's no way
I could not put weight in my
fingers, so just be patient.
(laughs)
There you go!
Alright, inhale, 
look forward, smile.
Exhale, send the hips back,
runner's lunge, here we go.
So the hamstrings, 
ahhh, patience.
I didn't even need 
to really speak to that.
We all know.
Soft bend in that right knee.
Maybe you find a 
little length on the inhale.
And fold on the exhale.
Cool, then rolling 
through that right foot.
Bring the hands to the 
left side of your yoga mat
and walk your right foot 
out for a Lizard variation.
Opening the hips, 
so to each his own today.
If your energy level's kind
of low or the hips are pretty
tight, you want to be 
soft and easy, patient.
Then just keep 
that back knee lowered.
And maybe you lower to 
the forearms, maybe not.
And as we've been doing, 
send some love, some awareness,
just some energy, 
some breath, whatever you can do
toward the hips, this awareness.
And then you can stay here,
options, couple other variations
here is you can 
lift the back knee
for a more active practice.
And then the last variation
is you can walk the foot in
and up, bring the right shoulder
underneath your right 
knee here and play here.
K, just giving 
some options to play.
And also, giving us 
some extra substance
to practice patience.
Alright, if you have 
your right leg hooked over
your right shoulder, 
unravel, and let's all come back
to a nice, low lunge, 
using the hands
to frame the right foot again.
Inhale, look forward.
And exhale, step it back 
to Plank or to the knees,
Half Plank, so we 
always have options.
Hug the elbows 
into the side body.
Gaze forward.
And then exhale, 
slowly lower down.
Press into the tops of the feet.
Walk the fingertips off 
the mat, tent the palms,
so really lift up here.
Then lift your elbows 
up towards the sky.
Then press into the pubic bone,
press into the tops of the feet.
See if you can root 
down through your pubic bone
without necessarily 
clenching your buttocks.
Alright, it's an art form, yes?
Tuck the chin into the 
chest and inhale, roll up.
Exhale, release.
Just go as far as you can.
Stay connected with 
your breath, with your core.
No need to push.
Inhale, rise up.
Don't push.
And exhale, release.
Inhale, rise up.
In time, you'll be able 
to wrap those shoulder blades
around and find length, but
your lower back's gonna speak
to you here, 
if it doesn't feel good,
you need to be patient.
And we release.
Great work, bring the 
palms underneath the shoulders.
Curl the toes under.
Plank or all fours, 
yogi's choice.
And Downward Facing Dog.
Big breath in.
Big breath out, 
walk the feet together.
Inhale, lift the 
left leg up high.
Exhale, knee to nose.
Step it up.
Nice, low lunge.
Lower the right knee down.
And we start to open up.
We start to open up, 
we start to settle in.
We start to uncover.
We start to let go.
Embracing the process.
Alright, inhale, look forward.
And exhale, send it back.
Hamstrings, pulling 
the left hip crease back,
keeping soft bend 
in that left knee.
Again you can play with a
little wave in the spine here,
finding a root of 
firmness through that back foot.
Start to become absorbed in
the sound of your breath here.
Maybe you haven't quite 
really gotten into the groove
with your breath.
Maybe today's the day.
Surprise yourself, be open.
Cool, rolling 
through the left foot.
Bring the hands to the 
right side of the mat, Lizard
or Lizard variations.
Lizard variations.
Walking the left foot towards
the left side of the mat.
And then listening to your body,
so maybe you curl the toes
under and lift the back knee
for a more active Lizard today.
Fierce breath.
Lowering to the forearms.
Maybe you keep it nice and low.
Low to the 
ground with your knee.
Maybe walk those left toes up,
and we bring the 
left shoulder around.
And maybe we play here.
Maybe there's 
other variations here
where we're working 
towards an arm balance.
So everyone 
breathe wherever you are.
Soften the jaw.
Notice where you might be
adding any extra added tension.
So not only do we 
carry a tension in our body,
but I notice through 
teaching and sharing yoga,
guiding yoga, that 
I notice a lot of times
we don't even realize how 
we're adding extra tension
to moments in 
asana and to our day.
So it's really 
about the awareness.
Okay, take one more breath here.
And then if your leg is over
your left shoulder, unravel.
And let's all come 
back to the low lunge.
Hands framing the left foot.
And become light 
on the fingertips.
As you inhale, look forward.
And exhale, plant the palms.
Step it to Plank or Half Plank.
Wrap the elbows, shoulders in.
Look forward.
Hug the elbows into the 
side body as you lower down.
Then once again, 
feet come to the earth,
fingertips come off the mat.
And when you're ready, 
big inhale lifts you up.
And exhale to release.
Two more.
Press into your foundation.
Inhale.
Can also just do a 
baby Cobra here, and exhale.
And practice today is patience.
One more, big inhale.
And exhale.
Release.
Fabulous work.
Curl the toes under.
Come to all fours or Plank.
And then to Downward Dog.
Wonderful, take 
a deep breath in.
Long breath out.
We're gonna walk to 
the middle of your mat.
So feet and hands 
will meet in the middle.
Bring your feet as 
wide as your yoga mat.
And then bring 
your hands underneath
your feet for gorilla posture.
Wiggle your toes at your wrists.
Hold on to your center, 
your core, your midline
for stability and then 
you can relax the head over.
Shake the head loose.
And then slowly 
release the hands.
And we're actually going to
bring the palms to the shins.
Inhale, halfway lift, 
find length.
Keep your palms on your shins.
And exhale, fold.
And then slide the palms 
to the tops of the thighs.
Soft bend in the knees.
Inhale, halfway lift.
Cue creaky floor, 
and exhale, fold.
And inhale, 
press into your feet.
Reach for the sky.
Full body stretch here.
And exhale, hands to heart.
Bring the feet together.
And preparing for Dancer Pose.
Loop the shoulders.
Lift your chest.
So, we have an idea of 
where the pose is going
and if you're new to yoga,
you're like, "No, I don't."
(laughs) That's okay, 
we'll do this together.
But let's see if we can 
really challenge ourselves,
invite each other 
to really be present
in every step of the way, 
and just see what happens.
So find that gathering of
energy up from the pelvic floor.
I love it when I do this.
This is great.
And then lift up, up, up, up.
And then keep the 
palms at the heart.
I like to keep the 
palms here at the heart
to remind my sternum to lift,
lift, lift until we release,
but for now, lift, lift, lift.
And then see if you can 
do this without shifting
your weight too far 
into your right hip,
that's another thing.
So, lift up, press 
away from your yoga mat
and try to lift 
as we've been doing,
lift, one moving part here,
so I'm grounding into 
my right heel as I lift
my left leg up.
Then keep your right thumb here
as a reminder for your sternum
and slide your left hand
down to grab your ankle, 
and then squeeze everything in,
press away from your yoga 
mat with your standing leg
or your right foot.
And then be present here.
Notice that ooh, 
that work that goes on,
that activity,
what is required of you to be
here in this present moment.
And then from here, you 
might flip the hand around
to the arch of the foot, 
but you might just stay here
working today, going, 
"Oh, there's so much
"for me to work on here."
M-kay.
Then keep drawing energy 
up through the front body.
Grounding through the back body.
Playing with that opposition.
And then maybe we 
release the right hand
and start to reach it forward.
Keep the chest open, shoulder
blades drawing together.
Heart space lifting and soft
bend in that standing leg
as you find buoyancy and take
your process, your journey
forward as you 
kick the left leg back,
forward and back, 
breathing into your belly.
And hold onto your focus
here, squeeze the inner thighs
towards the midline.
And lift up through your
center, so that scissor effect
we've been playing with, 
and then just play here.
Soft and easy in the face.
Right shoulder dropping down.
Breathe.
Breathe, kicking 
left foot out and up.
Reach.
And then slow and 
resist the slingshot effect,
come all the way back.
Hands come together.
We place the left foot down, 
so even if you fell out
of the pose a million times,
you can place the left 
foot down here mindfully.
And then we'll 
take a deep breath in.
And exhale to let it go.
Fabulous.
Shifting your 
weight to the left foot
and then without shifting 
your weight to that hip,
see if you can 
lift that right leg up
just as we've been working on.
And if you're 
really new to the practice
or you're working on 
something that's healing,
you might 
honestly just play here
working with this coordination
and with the muscles here.
M-kay.
Pressing firmly 
into that left heel,
we might grab the ankle, 
maybe you're here already.
And work here.
And then we might flip 
it and come around here.
And then all that 
gathering of the energy
that you've done here 
in your center, your core,
tap into that.
Squeeze and lift.
And then marry all 
of this beautiful effort
with an ease as you send 
the left fingertips forward
and begin to work here, 
savoring the process
as you squeeze and press.
Kick the right foot out and up.
Relax the shoulders down.
Hug the lower ribs in.
Stay focused.
Keep breathing, stay calm.
Use the inhale 
to find expansion,
the exhale to find stability.
Soft bend in your standing leg.
You got this, 
take one more breath.
And then use an exhale 
to slowly bring it back.
No matter where you are, 
everyone find a lightness,
whatever that means to you.
Maybe it's hee.
And then place your 
right foot down with care.
Beautiful, big inhale.
Exhale to let it go.
Alright, takin' it 
back down to the ground.
Inhale, reach for the sky.
Clap the palms 
together, Jai Namaste.
(claps)
Forward Fold.
Take a couple breaths here.
Shake the head loose.
Maybe bend the knees, 
one and then the other.
And we'll walk the feet as wide
as the yoga mat once again.
This time let your 
toes spill off the edge.
And then allow your 
knees to track your toes.
Press into the outer 
edges of your feet and come down
into a nice yogic squat.
When the cool weather comes in,
I feel like the 
floor gets creakier.
Press the palms together.
If your heels are 
lifted here, fabulous.
Opportunity here 
to practice Crow,
a posture that 
requires patience, discipline.
Or you're just 
here in the squat.
So again, 
opportunity to practice Crow.
If you are going 
to practice Crow,
bring the toes 
together, look forward.
Keep that focus 
forward, that length.
We've already 
tapped into the core here
so really broadness 
through the upper back body.
Then you bring the knees
right up to the armpit chest.
Keep the gaze forward, 
neck nice and long
as you look forward, and
then maybe one toe lifts up.
And then maybe the 
other, but gaze is forward.
I'm lifting my heart space 
through my upper back body
and pressing away 
from my yoga mat.
And I'm breathing.
And if you're still 
working on the posture,
you're welcome to 
stay there, take your time.
The rest of us are going to
slowly swim the fingertips
around, use our hands 
to come back to Dandasana.
Keep breathing here.
Active breath.
This is your time 
to refresh, rejuvenate.
Tap into your best and 
most beautiful side, right?
(laughs)
(hisses)
Alright.
Then the left leg is gonna be
nice and strong here and firm.
We're gonna peel 
the right knee up
just like we did at 
the beginning of practice.
Alright, but this time 
we're gonna grab the leg
just like we've done before
here in our Yoga Revolution,
and we're gonna 
pull the right knee back
and then use your left hand to
kind of brace yourself here.
So working nice hip opener here.
Stretching through the 
hamstrings, it takes patience.
Pulling back.
Pulling back that bow nad arrow.
Lifting up through the heart.
Alright, so this 
is your bus stop one.
Lifting up through the chest.
Working here.
You can even find a 
little movement here
if you're working 
in bus stop one.
Another option would be 
to keep lifting up through
the chest, take your 
right foot to your left hand.
Right hand comes 
in and underneath,
and we're going to work and
keep a sense of humor here,
be patient, we're gonna 
work to hike the right leg
all the way up 
over the right shoulder.
I know, I know, I know.
Then right hand's gonna 
come right underneath here
and I'm gonna really squeeze
actually my right leg down
on that shoulder just 
to find a little connect,
and then maybe 
you lift the shin.
So a little 
Elephant Pose variation.
Bus stop number two.
Pressing into the palms, 
keeping the heart lifted.
So even though I've 
contorted my sweet body
into a different shape here, 
still think Dandasana.
Firming down through the legs.
Lifting up through the heart.
Really strong, strong pose here.
Alright, so from this bus 
stop, you might stay here,
bus stop two, 
or I might shift back a bit.
Lift my left leg and cross
my left ankle over the right.
Use your palms to 
really create stability
and lift your heart even more.
Breathing here.
Breathing here.
Alright, you can 
come out of this posture
whenever you like.
And then so this was a 
request and I don't do it
for a lot of reasons, 
but patience practice,
I feel like 
there's a lesson here,
so everyone lift your heart.
Last bus stop is to 
loop the shoulders, wrap.
Draw the navel in and up.
Shift your gaze 
forward, shift onto the palms,
and then kick the legs out long.
So I'm tapping into my core.
I'm not dumping 
weight into my shoulders.
I'm drawing my navel 
in and up, in and up.
And then exhale to 
release, come back.
So actually in time too 
this elbow will come out.
So, that was an experience, 
and you just have to also
keep in mind how 
many people are practicing
along with this journey.
So we want to be really 
mindful of every bus stop.
Be really kind to our 
bodies, but then remember,
this is all just 
a big ole metaphor.
How do you deal 
with things like this?
What is your approach?
Can you laugh it off?
Can you smile?
Can you enjoy that that just
changed the way you breathe?
And then let it go and 
let's do the other side.
Dandasana.
So, through that process though,
it's really not about the shape.
Through that process, 
we open up the hip.
We build strength in the arms.
We tap into the core, which
is great for our back bodies,
so that we can carry our 
groceries and our neighbor's
groceries well into 
our 90s, yeah, right?
Alright, super loud airplane.
Alright, let's go.
Lift the left 
knee all the way up.
Find your right 
hand on the earth.
Then when you're ready, 
maybe grabbing that,
you can just stay 
here I guess, breathing.
And maybe you grab 
that, pull it back.
Grab your foot, pull it back.
And so, this is the action,
but really where I need to work
is finding Dandasana here.
Super tough.
Reconnect with your breath and
this is the first bus stop.
Can also return to the leg baby.
I won't start singing today,
but you can 
return to the leg baby.
It's really hard not to sing.
Okay.
Second bus stop.
We'll bring this leg, 
hike it all the way up
and so there is 
a bit of a lift up
through that sit bone 
at first to just really
get it up and over.
And just do your best.
And we come into Elephant Pose.
And think Dandasana.
And in the traditional 
posture, you lift your leg
and everything up.
Ha-ha-ha-ha.
Okay.
Breathing, notice we're not
rushing any of this on purpose.
Take breaks when you need to.
Breathe deep.
Think upward current of
energy through the front body.
Kate at the top of the boat.
Ariel on the rock.
Alright, and then maybe we
shift our weight back a bit.
Cross the right 
ankle over the left.
Activate through the 
hands and lift, lift, lift.
Lift here, be patient, 
be alive, be present.
You are awesome, 
you are amazing.
Keep breathing here.
The journey is the reward.
The process is the candy.
That second quote is mine.
(laughing)
The process is the candy.
The journey is the reward.
The process is the candy.
And loop the shoulders, 
maybe you take it
to your final bus 
stop just as an experiment,
but maybe not.
Maybe not.
So we're hugging in here.
We shift our weight forward.
We kick the legs out.
There we go, 
my elbow's out this time.
Kicking out, 
sending the hips up.
Engaging my core.
Gaze is forward.
Lifting up through 
the upper back body.
Breathing deep.
And then we 
release back with control.
And shake it off.
Ha-ha-ha-ha.
Wonderful, return to Dandasana.
Awesome work today everyone.
Send your fingertips forward
and then Thriller arms down,
plug the shoulders.
Walk your heels towards 
the front edge of your mat
and a little zombie crawl.
And let's take it down, 
whaddaya say, deep breath in,
and exhale, slowly release.
Point the toes if you 
need to all the way down.
♫ Fabulous
♫ Hear the call
♫ The time has come
♫ For one and all
♫ To play (laughs)
♫ ball
Lift the knees up.
Bring the soles of 
the feet to the mat.
And you're actually 
going to bring the palms
face down here for Texas T.
Scoop the tailbone up.
And then send the legs 
really heavy to the left.
Turn your gaze to the right.
Left hand can come to the
outer edge of the right thigh,
and we breathe.
Listen to the sound 
of your breath here.
I'll be quiet.
Listen to that 
ocean sound in and out.
Flowing in and out.
And big inhale.
Exhale to bring it all 
the way back through center.
And then inhale 
in again and exhale,
heavy legs to the right.
Right hand can come to the
outer edge of the left thigh.
And maybe we turn on the 
left ear here and breathe.
Listen to the sounds around you,
the sound of your 
breath and any other sound.
Noise in the other room.
Really take in 
your environment here.
Close your eyes 
and then just listen.
Take in your environment 
through the sounds.
I like how I said 
take in your environment
and then close your eyes.
(laughs)
But you know what I mean.
Great work my friends.
Take a deep inhale in 
and then use your exhale
to melt it back to center.
Soles of the 
feet come to the mat.
And we bring the 
knees to one side.
Let's go to the 
left first, left side.
Cross the left 
ankle over the right.
Feel that wonderful 
stretch in the front
of your right hip crease.
Stay active in the toes.
Deep breath in.
Exhale, release, 
little booty massage
as you take the 
knees to the right.
Cross the right 
ankle over the left.
Keep the toes active.
Inhale.
And exhale.
(whistling exhale)
And we release.
Send the legs out long.
Tap into that inner smile.
You can keep the 
hands at your sides
or bring them in to 
rest gently on your belly,
your ribs, or perhaps 
one hand on the heart
and one hand on the belly.
Now, inhale lots of love in.
And as you exhale, 
lots of love out.
Relax the weight of 
your body completely
and fully into your mat.
There's such beauty, 
I find, and such admiration
in tending to the 
physical body, gettin' fit,
trim, toned, while 
still really paying attention
to our inner ecosystem, 
and I feel like
having a relationship 
with a patience,
a practice of 
patience is really valuable
so thank you so much for sharing
your practice with me.
I'll see you tomorrow.
Big love.
Namaste.
(lively orchestral music)
