- Hello my sweet friends and
welcome to Revolution Yoga.
It's day 13, and today's 
practice is about opening.
Let's get started.
(lively orchestral music)
Alright, today 
is your lucky day,
because we're 
gonna begin on our backs.
So come on down, 
find length in the neck,
and let's just 
get settled in here
with a reclined Cobbler's Pose,
so bring the feet together,
really mindfully, 
thoughtfully as always,
and bring the hands 
to the hip creases here,
and just feel the 
warmth of your hands
pressing on the 
hip creases here.
And if this already 
is like, whoa Nelly,
speakin' to ya, in the 
sync, talk to me daddy,
talk to me momma, 
then walk the toes out.
Okay?
For a little more, 
walk the heels in.
So we're starting 
with a hip opener,
opening up through the 
hips mindfully, thoughtfully,
just letting a little 
bit of the day go thus far,
spilling off and away and
coming into the present moment,
allowing gravity to do 
some of the opening here
as we tuck the 
chin into the chest,
find length in 
the back of the neck,
and then when 
you're ready, lift,
literally press into your head, 
press into your hips,
your sacrum area, 
and then lift the chest,
snuggle the shoulder blades
underneath your heart space
by hugging the elbows in, 
open the arms out
like a blossoming, 
and then feel as you rest
your chest back down, aw, 
this opening in your heart.
So we begin with a 
gentle opening in the hips.
We snuggle the shoulder blades
underneath the heart space,
opening your heart.
Now feel your sweet feet
either pressing together firmly
or softly, so again, using that
awareness of thoughtfulness,
mindfulness to 
find what feels good
and then close 
your eyes, be brave.
And take a second to 
notice where you're at today.
And then quietly say 
the mantra to yourself,
I am open.
I am open, ready to 
receive whatever the practice
is serving up for me today.
Maybe you open 
your mind, your heart
to a new experience
with your breath.
Maybe there's something 
that you're holding onto,
gripping onto, hanging on,
that could use a release
so that you could find an
opening, a new way of seeing it,
looking at it, dealing with it.
Take a deep breath 
in and use an exhale
to really relax here.
And then keep the 
body relaxed and the breath
slowly beginning to 
deepen as you rock the head
side-to-side, ear-to-ear, 
nice and slow.
Think about massaging 
the back of the head.
Think about 
connecting to the subtle body,
the energetic body.
And think about how it 
feels or notice, rather,
as we move through 
our practice today,
how it feels to work on opening.
And then in the same 
respect, you might notice
when things are 
tight how that feels
and how you respond.
And definitely off 
the mat, we can practice
the same thing, 
noticing how it feels
when we can remain
open-minded or work,
practice being 
open to a new route,
a new way of looking at things.
And then alternatively 
noticing off the mat
how it feels when 
we cut ourselves off
or cut someone else off.
Move from a place of
close-mindedness,
just noticing how that feels.
Again, not saying right or
wrong, just paying attention.
Alright, bring the 
head back to center.
Slowly bring your 
fingertips delicately
to the outer edges of your legs.
Then press your feet together.
Press into the 
outer edges of the feet
and slow and steady, 
see if you can see,
imagine that ball 
and socket in the hip
as you close the legs, 
so everything counts here.
Mmmmmmm.
Yummy!
Then dig into the heels, lift
your tailbone all the way up,
and then place the 
lower back on the mat flush,
so you really feel.
Take a deep breath in, 
find that buoyancy
that we practiced 
yesterday, and then exhale,
navel draws down and in 
as you lift both knees up,
moving from a place of connect.
Send the legs up high.
And then slowly 
we'll bend the knees,
grab the outer edges 
of the feet, Happy Baby,
take your time.
You can do one leg at 
a time if it feels best,
giving yourself 
more time and space
as you open up through the hips.
Now reach the tailbone towards
the front edge of the mat,
relax the shoulders down,
find an opening in the chest,
lengthen through 
the back of the neck.
Inhale in, spread the toes.
And then exhale to release.
Cross the right 
ankle over the left,
grab onto the tops of the feet,
or you might even 
grab onto the big toe here,
and we'll begin to 
rock front to back,
taking your time 
massaging all the way up
whenever you're ready.
Activate a strong breath here.
And when you're ready, 
we're gonna come up
to a nice, comfortable seat.
Draw the left heel in.
No rush getting there, and then
the right heel in to follow,
so we have left foot 
in and then right foot in.
And just take a moment 
to get situated, as am I.
And sit up nice and tall.
Sitting up on a 
blanket if you need to
or rolling your mat 
up underneath your bum
if you need a little lift.
And then sit up nice and tall.
And imagine you're 
leaning up against a wall here.
Great, then inhale, 
reach the fingertips up.
They're gonna kiss up and 
overhead here, big stretch.
Inhale to lift.
And then exhale, glue 
the sits bones to the ground,
so send your fingertips
forward, but keep an awareness
on the hips, the sitting bones
pressing down, down, down
as you come all 
the way diving forward.
Now, for some 
we'll stay lifted here,
feeling it in the hip 
already, the right hip.
To go a little deeper, 
you might walk the fingertips
further out or 
come to the forearms
and start to 
deepen the breath here.
Now find places to ground here.
You're thick, juicy, hey-o,
quad muscles draw down.
We're creating a 
full body experience here,
so again, this holistic 
approach of really syncing up
everything or working in a way
that invites that to happen
naturally, not forcing anything.
You might find soft, easy
movement if it feels good here.
You might rest the forehead 
on your mat or on fists.
And as you send the 
weight of your head forward,
keep reaching 
back with the hips.
Wonderful, then slowly press up,
and bring the right 
heel in, left leg to follow.
And big inhale to reach the
fingertips all the way up.
Fingertips kiss up and overhead.
And then exhale, 
as you send it forward,
keep an awareness in this
center, your hips drawing down,
down, down as you 
send your weight forward.
And then start to feel it 
out here, palms, forearms,
breathing deep, 
anchoring down through
the muscles of the legs, 
finding soft, easy movement
if it feels right.
So we store a lot 
of emotion in the hips.
And so you'll want to 
breathe deep and keep noticing,
and if anything comes up, 
I want to invite you
to be kind and 
gentle with yourself,
but do allow yourself to 
feel the power of whatever
is going on, and then try
to stay present and focused,
returning with the breath.
Lean into it.
Sync up with it.
Be thoughtful.
So just honor 
where you are today.
Okay, slowly coming back up,
just in case anything comes up,
'cause it does, be open.
Alright, we're gonna 
move forward onto all fours,
just a couple Cat-Cows
to warm up the spine.
You can hop right in 
there, really thoughtful
as you move with your breath.
Don't rush it.
Wassup creaky old floor?
Drop the belly, as you 
inhale, feel the expansion.
And begin to play 
here as you exhale,
rounding chin to chest.
Inhale, we open 
through the front body.
And then on the exhale, you
open through the back body.
Great, inhale to 
tabletop position.
Bring the knees really wide, 
big toes come together.
Right hand comes to the 
center line of your mat,
and then make sure 
to stack your shoulder
over your wrist here, 
and then inhale,
pull your bow and arrow 
all the way up to the sky.
Open your heart, your chest.
Press into the pinky 
finger and that knuckle,
so just press into 
all of your hand there
and open, open, open.
Press into your toes, 
full body experience.
Lean up against that wall.
And then we 
slowly release back down.
Left hand replaces the right
and we find our 
opening on the other side.
Big inhale to open up.
Remember to 
integrate the neck, so nice,
long, beautiful neck here.
Press into the tops of the feet.
Create spaciousness 
as you inhale.
And then exhale, 
bring it on down.
Fabulous.
Walk the palms out, 
walk the knees back
in line with the hips.
And then curl the toes under,
send the hips up and back
to Downward Facing Dog.
Start to open up here 
in a way that feels good.
Use your breath.
So we integrate the pieces 
that we've been working on
in this journey, 
but we come to each day
with fresh eyes, fresh breath,
noticing what's different,
how we can support 
ourselves in this moment.
Wonderful, big inhale in here.
Exhale, lower back to all fours,
back down to all fours,
sorry, brain-body thing.
Nobody's perfect!
Okay, and come back to your
tabletop position 
really mindful.
Lovely, so everything 
we've learned about finding
that support from within 
so that you're not sending
any undue 
pressure on the wrists,
upper arm bones turn out, 
and when you're ready,
press into the top 
of the left foot firmly.
Inhale, lift the 
right toes up high,
we're gonna draw 
big circles here.
You can point the 
toes here or flex,
but we're gonna really draw
big circles in the hips here
one way, and then the other.
Reverse it.
And just notice if you're 
crashing into the left side
of your body, see if 
you can keep it even,
pressing into 
that right palm firmly,
keeping length in the neck.
Wonderful, then 
bring the right knee in,
knee-to-nose, so draw the
nose in towards the knee here.
Inhale.
Exhale, empty it out.
Draw the navel up.
Beautiful.
Then gaze straight down.
We're gonna bring the right
knee all the way up and over
to the right tricep.
Gaze straight down.
Beautiful, and then release.
Woo!
If you need to come off your
wrist for a second, you can.
Then we'll switch 
to the other side,
starting by pressing into 
the top of that right foot,
finding length, 
tabletop position.
And then slowly 
lift your left toes up,
and we'll draw big circles
with that hip, nice and slow,
there's no rush, considering
this full body experience,
so if you're 
nailing the circles,
but you're collapsed in 
other areas of the body,
take a second to 
check yoself, right?
(laughs)
Take the holistic 
approach, slow it down.
See if you can honor 
and consider your body
as one moving 
part because it is.
Reverse the circle 
if you haven't already.
Can hear these little 
birds outside, it's so sweet.
And then when you're 
ready, draw the knee in,
and take the nose to the knee.
Inhale.
Exhale, empty, press away
from your yoga mat even more,
then bring it all 
the way out, up and over,
left knee to left tricep, you
got this, gaze straight down.
And then release, 
Child's Pose, awesome work.
Bring the legs together.
Swim the fingertips 
around and take a rest.
Now's the moment 
to start tapping into
a nice, audible breath.
(inhaling and exhaling)
Let each breath be 
like a refreshing wave
just washing in and out.
Enjoy this time for 
yourself, this practice,
this journey, 
this body,
stay open.
Alright, one 
more inhale in here.
And then use your 
exhale to reach the fingertips
all the way up.
We're gonna move 
towards Downward Facing Dog.
Take your time.
Move in a way that feels good.
And then when you get there,
bring the breath, 
anchor through the left heel
and inhale, 
lift the right leg up high.
Then bend your right knee
and we're gonna 
draw big circles here,
one way, pressing 
into both palms evenly.
Upper arm 
rotation is working here
to stabilize and support you
so that you're not finding
yourself crashing 
into your wrists.
Reverse the circle if you
haven't already, you got this.
And then here we go,
knee-to-nose, shifting forward.
Inhale, Three-legged Dog.
Then right knee to 
right tricep, you got this,
gaze straight down.
Beautiful, Three-legged Dog.
Then step it all the 
way up into your lunge.
Lower the back knee.
Press into the 
top of the back foot.
And inhale, reach 
the fingertips up high.
Breathing deep here, inhale in.
Exhale, rain it down.
Half splits.
Right toes up towards the sky.
Pull the right hip crease back.
Return to this posture, 
find length as you inhale.
And bow the head as you exhale.
Moving to Warrior II, 
nice and slow.
Rolling through the front foot.
Pivoting on the back foot, 
nice and mindful,
so lift the back knee, pivot.
Then here we go, 
sweeping the arms forward,
up and back, Warrior II.
Sink deep, you got this.
Bend the front knee.
Front knee over front ankle.
Now notice if you're leaning
forward, pull head over heart,
heart over pelvis here.
Pull the pinkies back, 
you got this.
One more breath.
Inhale in.
Then exhale, come 
all the way back down.
Palms are gonna come to 
the left side of your mat
and we're gonna 
pivot on the back foot,
come to Lizard Pose.
Walk your right toes out.
You can even keep the 
right toes turned out here
if it feels good.
Back knee 
lowered or lifted here.
We're on the palms or 
we're coming to the forearms.
Five nice, long, 
deep breaths here.
You got this, breathing deep.
So, variations here.
Here.
Listen to the 
sound of your breath.
You gotta bring the breath.
One more big inhale.
Then use your exhale to 
very mindfully press back up,
walk your right foot 
to the center line.
Inhale, look forward.
And exhale, step it back, 
Downward Facing Dog.
Take a little rest here 
if you need, Child's Pose,
or a couple long, 
smooth, soothing breaths
in Downward Dog.
Second side, right heel comes
down, anchor through that
right heel, so feel a nice
stretch through the right calf.
Then inhale, 
lift the left leg up high.
Be thoughtful, connect, 
sync up with your breath,
find your alignment.
Then when you're ready, 
bend the left knee
and draw big circles here.
Focus on the sensations.
Don't miss out.
Big circles.
Pressing into both palms evenly.
Upper arms bones 
rotating away from the ears.
Hug the lower ribs in.
And reverse your 
circle if you haven't already,
you got this, breathing deep.
Alright, be fierce here.
Stay open, you do have this.
Your mind will 
wanna give up first.
Here we go, knee-to-nose,
shifting forward.
Inhale, Three-legged Dog.
Use your breath.
Exhale, left knee to left 
tricep, gaze straight down.
Beautiful, inhale, lift it up.
And exhale all the way 
through and into your lunge,
lower the back knee.
Come on to the 
top of the back foot.
Then when you're ready, 
reach the fingertips forward,
up and back, big stretch here,
careful not to grip 
onto those front toes,
but just spread awareness
through all four 
corners of the foot.
You got it, 
one more breath, inhale.
And then exhale 
all the way down.
Half splits.
Pull the left hip crease back.
Left toes towards the sky.
Use the inhale to find the
buoyancy we've been working on,
the exhale to draw the navel in.
Inhale, open the chest.
And exhale, draw it all in.
Wonderful, here we go, 
big transition,
rolling through that front foot.
Curl the back toes under.
Pivot on the 
back foot, Warrior II.
Big inhale, press 
into the outer edge
of that back foot strong.
Engage the inner thighs 
as you open up, Warrior II.
Strong and steady.
Beautiful.
Finding length down 
through the tailbone.
Lift up through the heart.
Inhale in.
Exhale, sink a little deeper,
just notice 
where your center is.
Maybe you can 
stack head over heart,
heart over pelvis.
Inhale and exhale 
all the way back down.
Bring the hands to the 
right side of your mat.
This time pivot on the back
foot and walk the left foot out.
Lizard variation on this side.
Notice what's going on.
Breathe deep.
Maybe you lower the back knee.
Maybe you come 
onto the forearms.
So you decide if 
you want it more active,
you keep that back knee 
lifted and the right heel
really reaching towards 
the back edge of your mat.
To soften, lower the back knee.
Everyone breathe, 
remain aware of your neck,
your shoulders, your core.
Big inhale in here.
Long exhale out.
Big inhale in.
Long breath out.
One more, big inhale.
Use your exhale to 
slowly press back up.
Awesome work.
Bring the left foot back in.
Your hands frame your left foot.
We inhale, look forward.
And exhale, Downward Dog.
Deep breath in.
Long breath out.
Fabulous.
This time, inhale, 
lift the right leg up high.
And exhale, bring it 
all the way up and through
for One-legged Pigeon.
So we'll come onto 
the top of the back foot,
go ahead and look 
back at your foot.
Make sure it 
comes onto the ground.
Lift from the left inner thigh.
And then you'll 
either keep your right heel
close to your center 
line or begin to walk it out,
feel it out here.
And we wanna come 
head and heart lifted.
So we don't want to be 
sinking onto the outer edge
of the right hip here, 
so you might need
to bring your 
heel in so that you can
come back to the midline.
And big inhale to find that
buoyancy, lift up, expand.
Lift up through 
the armpit chest.
And then use your 
exhale to contract.
Draw the navel in, so 
we're supporting the whole body
here with the breath.
Maybe we come all the way down.
Maybe forehead comes to the mat.
Or elbows, forearm down.
Keep active through both feet.
Close your eyes 
here and breathe.
Send some love to 
someone who could use it.
Say a little prayer 
or listen to the powerful
sound of your 
breath here, don't give up.
Stick with it.
Fabulous.
Then press into the 
top of the back foot
and slowly roll it up, 
nice and slow, take your time.
And then plant the palms, 
loop the shoulders.
Connect.
Then big inhale in here.
Exhale, draw 
the navel in and up.
Curl the back toes under.
Lift the right foot all the
way back up, Three-legged Dog.
Now check it out.
I'm gonna soften my left knee.
I'm gonna bring my 
right toes to the ground
and then I'm gonna 
open up a little semicircle
over to the left as I 
come to flip my dog here,
opening up 
through the front body.
Then I might 
straighten the left leg,
reach my right 
fingertips forward, wild thing,
or a flip dog variation.
And then use an exhale to 
come all the way back down.
This is optional, of course, 
we'll meet back
in Downward Facing Dog.
Big breath in.
Big breath out.
Anchor through the right heel.
Inhale, lift the 
left leg up high.
Exhale all the way through.
Pigeon on the other side, 
so really take a look back
at your right foot 
and root down firmly.
And then we'll 
sort ourself out here
with that right foot 
firmly pressing into the ground.
Find what feels good here as
you inch the left toes out,
careful not to 
collapse onto the left hip.
So if you have to snuggle
a little something (laughs),
a pillow or a 
little support there,
then that might feel good.
Inhale, lift your heart, 
lift your chest.
Use your breath to really embody
the posture, 
the stretch, the sensation.
And then exhale to soften.
Soften your gaze 
or close your eyes
and take a couple breaths, 
really hear the sound
of your breath, 
honoring your soul,
your song,
your voice,
the energy that is you.
We have an opportunity to
get strong and toned and fit,
and just totally 
baller through yoga,
but it's not 
just on the surface.
Some of these times 
that we take for ourselves,
it really is worth it to listen
to the sound of your breath,
to listen to your song, 
to not take this,
any of this for granted, your
body, your breath, this time.
Take one more big inhale in.
Then use your exhale 
to slide the hands down,
press up, big breath.
And then exhale, 
really find your hands firmly,
and then use an exhale, 
so wherever you are
with your breath, use your
exhale to curl the back toes
under, draw the navel in, and
lift up to Three-legged Dog.
Then, if you're 
practicing the flip dog,
you'll lift the left leg up 
high, then just for beginners,
this is a great tip, draw
the left toes to the ground,
soften through your right knee
and then draw a 
semicircle with your left toes.
As you press up, remember that
bow and arrow we did earlier.
You open up through the chest,
straighten the right leg, 
lift the hip points.
Breathe, and we have a 
whole video just on this pose
if you want to 
break it down with me.
You know I got you.
Big breath in, find expansion.
And then exhale, all 
the way back to your dog.
That's where we'll meet everyone
for one more big breath in.
And big breath out.
Wonderful, come onto 
your knees nice and slow.
And we'll cross the ankles.
And then use your hands 
to come all the way through
and send the legs out long.
And send it on down home.
That means come onto your back.
(laughing)
Oh, Adriene.
But we're comin' home.
So we'll send the legs 
out long right away here.
And inhale, reach 
the arms all the way up
for a big, full body stretch.
Opening everything, 
walk the ankles out,
spread the fingertips.
Inhale in.
And then exhale, float the
hands down gently at your sides
for Corpse Pose.
Take a moment to be still.
Close your eyes and 
try not to fidget here.
See if you can 
really just feel your body
and practice this
idea of exquisite stillness.
Let your head become heavy,
your joints, your muscles.
Then whisper the mantra
quietly to yourself, I am open.
And then watch what happens.
Have an amazing 
rest of your day.
Thanks for sharing 
your time, your energy,
and your practice with me.
I'll see ya tomorrow.
Namaste.
(lively, chiming 
orchestral music)
