- What's up my 
friends and welcome
to your 31 Day Yoga Revolution.
It's day 27, 
this is a great one.
Get ready for our self practice.
Me, myself, and I.
Me, myself, and I.
(lively orchestral music)
Alright, let's begin
cross-legged, seated.
Go ahead and 
bring your heels out
so you have a wider base today.
And then sit up nice and tall.
And my, my, my is 
today an awesome practice,
because the theme, 
our practice of self
kind of embodies the whole
reason why we're here for me.
This idea that we 
are carving out time,
regular practice time 
to connect to ourselves.
That is the goal here.
That is the mission.
And we start to get some 
toned muscles and some hmmm
and some healthy organs, 
but really at the root of it,
this is time for you 
to connect to yourself.
And of course, we 
are exploring this truth
that if we take more time 
to connect with ourselves,
have this self time, then we're
able to connect with others
in a way that feels good and
hopefully in a way
that serves both 
you and the person
that you're connecting 
with, whether it's a stranger,
you know holding the door for
someone at the grocery store
or someone on the sidewalk,
or within our own 
personal relationships.
So set yourself up with 
a nice, wide base today,
and as always, if this 
posture is not comfortable,
make adjustments for yourself.
And then sit up nice and tall,
you decide what feels best.
Hands open or 
maybe palms face down.
And then close thine 
eyes, sit up nice and tall.
And take a deep breath in.
And as you exhale, 
relax the shoulders down.
Trust me, trust the video.
Trust yourself.
As you close your eyes 
and just start to experience
your breath and 
notice how you feel today.
So the noticing is a 
big part of the practice.
It's what keeps us safe in the
physical aspect, our workout,
but it's also what invites us
to really connect to ourself,
what can lead us to
uncovering our true self.
So just taking a moment 
here to notice how you feel
and embrace whatever 
it is that's comin' up.
And then draw the 
hands to the heart.
Lift the sternum 
up to the thumbs.
Take a deep breath in.
And as you exhale, bow 
your head to your heart.
Activate through 
the upper back body.
Feel that great 
stretch in the neck.
Title of my third book, 
Great Stretch in the Neck.
Stupid, alright.
And so I like to 
bow head to heart here,
but also bring up this 
idea of the great stretch
in the neck, because 
depending on how you're feeling,
if you're feeling really
connected to your spiritual self
today, then you're in it,
right, you're like (humming).
But, if you're just barely 
made it to practice today,
maybe you just start 
with the physical sensations,
the neck, the back.
(laughs)
Alright.
And slowly roll it up, 
bring the hands to the knees.
This time palm face 
down and we're gonna bring
our awareness, 
our mind's eye to this space
between the navel and the spine.
You can kind of 
focus on this general area,
maybe take your 
hand right to that area
and just give yourself a 
clockwise rub on the belly,
so it's like Winnie the Pooh.
Pooh pose.
And, just garner 
some sensation here,
gather up some 
energy here in the belly.
The solar plexus.
Coming down to yesterday's
focal point in the lower belly,
just kind of connecting this.
And as you touch 
yourself (laughs),
be mindful of your thoughts.
Man this practice is 
already gettin' real dirty.
Down and dirty in the last week.
Raw, real.
Alright, let's let that 
go and let's start to work.
So, we're moving from 
this place of connect,
today really focusing on this
area just above the navel,
so yesterday we kind of moved
and collected some energy
in the lower belly.
And now we're moving it up, 
so we're slowly moving up
from the root, the lower belly.
Now this area and from there
is where we're gonna move,
so rather than just 
takin' these grand movements,
Paula Abdul style, 
love you Paula,
see if you can really 
move from the inside out.
So use your 
imagination and start to move
and I'll stop talking here.
I just want to really 
guide you through this practice
in a way that is thoughtful
and that guides you to
not just do the physical,
but to contemplate the energetic
just to see what happens.
And so we're moving, 
and again, I love that image
of the coffee grinder.
If you had a 
pizza party last night,
this is gonna be really great
for you, bring the breath,
bring on the breath.
As you inhale, really moving
that circle round and round.
And so you're trying to 
engage all of these muscles
and kind of massage these organs
with small, mindful movement.
And then reverse your circle.
Man, yoga is so awesome.
The reason I fell into yoga
is because I started getting
really fascinated with 
the way my mind and body
were connecting and the 
way it was creating response.
Making me feel more alive.
And more connected to myself.
Come back to center, head
over heart, heart over pelvis.
Keep your legs wide here.
Left hand's gonna 
come to the ground.
Loop the shoulders and 
inhale, right fingertips
go all the way up and 
over, and then just find
a side body stretch here and
try to really anchor down
through that left leg 
and left hip heavy
as you stretch it out.
Maybe you give 
yourself a little space,
so if you're really tight up
here, give yourself some space.
And then floating through
center and to the other side.
Stay connected to this 
area of the body today,
navel drawing in.
Just sending some awareness,
just above the belly button,
playing with full,
exuberant breath today.
Inhale.
Exhale, come all the way back
and then we're gonna take it
forward and on to all fours.
Breathe as you move.
Move as you breathe.
Tabletop position.
Knees directly 
underneath the hip points.
Wrists directly 
underneath the shoulders,
spread your palms 
super wide like starfish.
Press away from your yoga mat.
And then here we go, 
we're gonna move from
this space again, 
so just above the navel
you're gonna 
move one way circle,
and then the other.
So you're creating 
circles here and you're pressing
away from your palms, 
one way and then the other,
and this can grow 
to get a little freaky.
You can apply your 
creativity practice in here,
getting into the 
muscles of the back,
and that they 
probably need some stretch
and some love after all 
the amazing regular practice
you've been doing.
And then try not to 
focus on what this looks like.
(laughs)
I'm telling myself that, 
but focus on the sensations
and really activating, 
and for some,
for those who attend 
hip hop class regularly,
you're gonna be 
golden, but for some,
this is actually a 
place that gets really frozen
for a lot of different reasons.
We can talk about it later.
So give yourself a little 
extra time here to explore,
really see if you 
can move the lower ribs.
And then about 10 
million hip hop songs
come in my mind, I'm like,
♫ Ladies leave your men at home
♫ The club is full of 
ballers and the huh huh huh huh
(laughs)
So have some fun with it.
So we're tapping into this
awesome practice of energy,
but it's okay to 
make it your own,
especially in the home practice.
We are not at the 
sacred temple together,
although we should be soon,
maybe you should come 
to the Find What Feels Good
Yoga Retreat and 
join us in the yoga shala.
But have some fun.
Alright, take this same 
movement, this same soft,
yummy movement and 
awareness of this space
just above the navel up with
you into your Downward Dog.
Take your time.
Start to stretch it out.
And connect to 
how you feel today.
Today's all about 
really reminding ourself
that this practice, albeit
physical, is about connecting
to yourself, 
noticing your feeling,
accepting where you are today.
And it's okay to get 
excited about how awesome
you are by the way.
Then make your way all 
the way up to a Forward Fold.
Take your time.
And then couple breaths 
there as you stretch out
the backs of the legs and
continue to deepen the breath.
And then bring the 
feet hip width apart.
Toes pointing forward.
You're gonna bend 
both knees generously.
Bring the belly to 
the tops of the thighs.
Then right hand's gonna 
come right between the feet
just in front, so right 
down in line with your nose,
and then as if you were 
pulling a bow and arrow,
you're gonna keep 
the right knee bent
and slowly lift up 
through the left hip crease.
You might come onto the
fingertips here if you need to
and we're gonna open 
up through the left side,
opening left 
fingertips to the sky.
Again, right leg is bent, 
left leg is straight,
not locked, as you pull up
through that left hip crease.
Come onto the fingertips if
you need to and then breathe,
breathe, 
breathe into your belly.
Draw the navel in as you exhale.
And then slowly release.
Left hand replaces 
the right and same thing,
so deep bend in 
both knees here to start.
Then press into your feet.
Keep the left knee bent and
pull up through your right
hip crease, 
open up through the chest,
right fingertips to the sky.
Inhale, breathe into your belly.
And exhale, draw the navel in.
One more breath, inhale.
And exhale, bend both knees.
Return to center.
Return to innocence.
Bend your knees, tuck your
chin, and roll up to Mountain.
And as you rise up, 
you know what to do here,
loop the shoulders.
Press into your feet.
Tap into that inner smile.
Maybe move the head, 
the neck a little.
Maybe you lick your lips.
Maybe you say a prayer.
Just kidding.
Mmmm.
And then when you're 
ready, when you feel good,
let's take the arms all 
the way up and overhead.
Inhale.
And exhale, grab the left 
wrist with your right hand
and tilt to the right.
Now as you do this, 
see if you can imagine that
hugging in of the 
lower ribs, right,
that corset image that 
we often talk about here
on the channel.
Breathe.
And exhale, press 
into your heels, come back,
head over heart, 
heart over pelvis, switch.
And then think up and over.
And again, we're not 
just arching the back here,
but we're finding that 
energy, that containment
through the front.
Business in the front, 
party in the back.
Title of my fifth book.
God, I gotta get riding.
Writing, not riding.
Inhale, exhale, come 
all the way to center.
Inhale, big beach 
ball up and overhead.
Thumbs back, pinkies forward.
And then exhale, 
bend the elbows,
lift your chest.
See if you can stay 
connected to this spot
just above the navel, 
whatever that means to you.
For me it means lengthening 
tailbone down to connect.
Great.
Great exploration.
Inhale, reach for the sky.
Come up onto 
your tippy toes today,
stretch through the feet, take
one more big breath in here.
Squeeze.
And then exhale, let 
everything go, Forward Fold.
Inhale lifts you up halfway.
Find length, be light.
And then exhale, soften and bow.
Alright, let's 
step the left foot back.
Just lower the back knee,
take a couple 
breaths here to move.
Try to stay 
connected to this spot
just above the navel, so you
might just draw it in a little.
You can take it 
back to the half splits.
Having a couple moments 
here to stretch out the legs
and serve whatever 
your body is telling you,
have that conversation, 
stretch it out.
It's a little freestyle here,
but move nice and mindful.
Keep breathing.
Fabulous.
Then lift the back knee.
Inhale, look forward.
Nice and easy 
just step it back up
and we're gonna step the 
right foot back, same thing.
Lower the back knee.
Start to stretch it out.
And can find a 
deeper breath here.
You can find 
soft, easy movement.
Maybe you take that half splits.
So regular practice, you guys,
we've been doin' 
a lot of great work,
so take this time to 
really listen to your body,
what do I need?
Stretch in the hip flexor, 
stretch in the hamstring.
So you're starting 
to really ask your body,
what do I need and then respond.
Alright, and then lift the back
knee whenever you're ready.
Take a deep breath 
in and use your exhale
to bring the feet together.
Inhale lifts you up halfway.
Exhale to soften and bow.
Inhale, reach for the sky, 
spread your fingertips.
And exhale, hands to heart.
Take a deep breath in.
And a long breath out.
Inhale, reach.
Exhale, thumbs back, 
pinkies forward.
Open your chest, 
lengthen tailbone down.
Inhale, lengthen.
Get a big stretch here.
And then exhale, fold.
Inhale, halfway lift, 
your version, nice and slow.
Awesome, exhale, fold.
Bend the knees, plant the palms.
Step the right foot back.
Step the left foot back, 
Plank, or Half Plank.
Take a couple 
moments here to move around.
Tap into your inner strength.
Connect to yourself by 
really paying attention
to the sensations 
that are coming up today.
Notice something new.
Try to find something new.
And then we'll lower 
all the way onto the belly,
take your time, gaze forward.
And then inhale for Cobra.
Exhale to release.
Curl the toes, 
come up to all fours,
or inhale, press up to Plank.
And then exhale 
to your Downward Dog.
Great work.
Inhale, lift the 
right leg up high.
Exhale, rounding 
through the spine, knee to nose.
Step it up, 
pivot on the back foot.
Rise up, Warrior I.
So if you want more of a
strengthening practice today,
you can do this in high lunge.
So you just 
pivot on the back foot.
And if you want more stability,
then you stay in Warrior I.
Alright.
Find your footing.
Find your center, connect.
Then we'll take a 
deep breath in here.
And exhale, open the chest.
Bend the elbows, 
thumbs back, pinkies forward.
Then inhale, reach up.
And exhale, palms come together,
and we're just gonna 
draw in from this spot,
chin to chest, 
rounding through the spine.
Inhale to reach up.
Exhale, bend the elbows,
thumbs back, pinkies forward.
Then inhale, reach for the sky.
And exhale, hands to heart, 
really drawing in
right in the solar 
plexus there, chin to chest.
Alright, one more, whoa.
Inhale, reach for the sky.
Exhale, bend the elbows,
thumbs back, pinkies forward,
lift your chest.
Inhale, lengthen, 
long neck here.
And exhale, round.
Stay here, breathe deep.
You can stay here or 
from here, soften the back leg
and inhale, let it lift up, fly,
so don't worry about 
hitting your mark here,
but just lift the 
sternum to the thumbs,
and then use this challenge
to draw in, in, in,
right in the 
navel solar plexus area.
Yes, beautiful.
One more breath.
Then exhale, look 
forward, don't look back.
Trust it's there.
Trust yourself.
Ah, yes!
Inhale, reach for the sky.
And exhale, rain 
it all the way down.
Plant the palms, 
move through a vinyasa
or take it straight to Down Dog.
You can also take a 
little Child's Pose here,
moving with your breath, 
staying present.
We'll make our 
way to Downward Dog.
And when you're ready, inhale,
lift the left leg up high.
Exhale and knee to nose.
Inhale, step it up.
Pivot on the 
back foot, Warrior I.
Again, if you want to 
do this next little dance
with the back foot lifted, 
back heel lifted, you can,
just brings a little more heat.
Everyone squeeze the 
inner thighs together.
Breathe.
When you feel like 
you have your foundation,
spread the fingertips, inhale.
Then exhale, bend the elbows,
thumbs back, pinkies forward.
Really lift up through 
that center plumb line.
Then inhale, reach for the sky.
And exhale, from here, 
move from here.
Rounding through, 
hands to heart.
Great, full body experience.
Feel that whole connect.
Inhale, reach for the sky.
Exhale, bend the elbows,
thumbs back, pinkies forward,
lift your chest.
Inhale, reach.
Exhale, round.
Draw it in.
Keep reaching back 
with that right heel
or if you're in Warrior I, 
press into the outer edge
of the back foot.
Inhale, reach for 
the sky, you got this.
Squeeze the inner 
thighs from the mid line.
Find that scissor effect,
lifting up through the center.
Exhale, bend the elbows,
thumbs back, pinkies forward.
Last one, inhale, 
reach for the sky, long neck.
Exhale, hug the lower ribs in.
Round through, hands to heart.
Alright, keep that 
connect here, drawing up, okay?
This is all about 
this center of confidence,
self confidence, self esteem.
Draw that in.
Engage that energy center.
Bend the back knee 
and maybe you lift up.
Back toes can also stay 
on the ground as you work
this energy center of the body.
Soften your 
standing leg a little.
Don't lock, and 
then maybe you play here.
So it's not about the leg, 
we're moving from
this place of connect.
Drawing the navel in and up.
Maybe from there 
the leg finds a lift.
Maybe that's for 
another day, another year.
Breathe deep.
(exhaling)
Use your vocabulary, 
decide what feels best
in the hands, 
in the elbows here.
Find support.
Choreograph your dance in a
way that feels supportive,
that's working for you, 
not against you.
Take your gaze forward.
Don't look back, trust.
Send the right 
toes to the earth.
Awesome.
Inhale, reach for the sky.
And exhale, let it all go.
Last call for vinyasa, 
take it or leave it.
I'll meet you in 
Downward Facing Dog.
Take a deep breath in.
And a long breath out.
Awesome, from here, 
we're gonna come forward.
Slowly lower to the 
knees and you're gonna lower
to the forearms here.
Then come onto the tops 
of the feet and slide down
and come into Sphinx, 
but as you slide down,
see if you can keep that
connection just above the navel
so hug the lower ribs in to
really find length in the back.
Then carve a line with the nose.
Gently look forward.
Slight tucking of the chin.
Breathe here.
And you can stay here or 
you can press into the tops
of the feet, and we'll 
just spark a little fire
in that solar plexus 
one more time,
that energy center that is
self.
More on that in the 
email, let's inhale.
You can just stay 
here working or exhale,
press into the tops of the feet.
Lift, lift your knees and
draw your navel in and upward
here for five, 
gaze straight down,
four, you got this, three,
two, press into your fingers,
and one, release, awesome.
Slowly come all the way up.
Walk the knees up 
towards your elbows.
Cross the ankles 
and then use your hands
to guide you, be 
mindful all the way through.
Awesome work, 
brush your shoulders off.
Alright, we'll 
come to flat back.
Take a big, loving 
breath in when you get there.
And hug the 
knees into the chest.
And take it into a 
twist of your choice,
so you're gonna go reclined
twist, you can go supine twist.
You can go windshield wiper.
You can also go eagle twist.
So take a twist to one 
side and then the other
here my friends.
So we're starting to really
get organized in our brain too
in our practice where we can
kind of clear the thoughts
and focus on the task at hand,
but still have a 
real conversation,
so we talk about 
peacing out and zenning out,
but really it's about
checkin' in, zenning in.
Peacin' in.
In is the new out.
(laughs)
Got a little goofy on day 27.
Forgive me.
After your twists, 
come to a big X,
so your ankles 
are gonna come wide
and your arms are gonna go up
like Eternal Sunshine 
of the Spotless Mind.
I shouldn't say that, 
it sparks weird feelings.
(laughs)
The power of film.
Okay.
Close your eyes.
Take a deep breath in.
And as you exhale, 
let everything go.
And for just one mere 
minute, see if you can
give yourself permission 
here to soften everything,
delight in this moment,
and even if 
it's not as peaceful
as you had imagined, 
maybe there's things
going on around you or
still carrying some weight
in your heart or busy
to-do list in your mind,
just take one last moment 
here to let everything go.
Perhaps, give yourself
permission to do absolutely
nothing for the next 40 seconds.
Close your eyes, let go.
And then slowly start to wiggle
your fingers and your toes.
Gently begin to 
deepen the breath.
You can pause this 
video if you're on YouTube
and spend more time
connecting to 
yourself in Shavasana.
Otherwise, I bow to you.
I'm awesome, you're awesome.
We are awesome.
I'll see ya tomorrow.
Namaste.
(lively orchestral music)
