- Hey everyone and welcome to
your 31 Day Yoga Revolution.
It's day 20.
And today's practice 
is about peace or shanti.
This is an important one.
Let's get started.
(lively orchestral music)
Alright my friends, 
let's begin seated.
Today I recommend 
grabbing a little blanky
if you have one or a towel.
It's totally not necessary,
but if you have one on hand,
you can pause the 
video and grab it now.
I'm sitting up on a 
little blanket to lift my hips
and I'm gonna take my 
left hand in front of my heart
and then I'm gonna 
place my right hand
right on top of it.
Then I'm gonna loop my 
shoulders, anchor down through
the elbows, and just 
place my hands gently in my lap.
Welcome back to the mat.
Thanks so much for being here.
Today is going 
to be a smooth ride,
bringing peace of mind 
and just kind of reminding us
of the powerful 
tools of the breath,
of a conscious thought 
or a conscious language,
that self-talk, and then of
course using the physical
practice to kind of clear 
the mind and bring clarity.
So, we're gonna start 
with the breath as always,
tuning in to 
what's going on today,
but really more than 
ever, I love that the birds
are just going crazy today for
our peace or shanti practice,
really more than ever 
today, see if you can get
really involved with 
the sound of your breath.
By the end of practice, can
we just be totally absorbed
by the sound of our breath?
Let's find out.
Sit up nice and tall.
Get to a place where 
you can really feel length
from the base of 
the spine all the way up
through the crown.
And you may be 
tempted to pause the video,
not enough going on 
here at the beginning
or maybe forward, 
but do not, my friend.
This is part of your practice.
Take a moment to just listen
to the sound of your breath.
Give yourself permission to
just drop the day thus far.
Let go of our desire and 
our ambition to accomplish,
to do things, to get 'er done.
And practice being at peace.
With yourself.
You might tap 
into that inner smile.
And as you 
continue to stoke this fire
or start a little 
conversation, it's like pouring
your favorite libation, 
getting ready for a nice,
juicy conversation 
with your breath,
I'd like to bring 
back my favorite mantra,
one of my mom's mantras,
and it is this,
everything is as it should be.
So whisper or repeat this 
mantra quietly to yourself
as you listen to the 
sound of your breath.
Everything is as it should be.
Draw the hands together at
the heart, prayer position.
Anjali mudra, and then again,
you decide what sort of flavor
or rasa you bring to that,
bring to this today.
Then listen to 
your breath, big inhale.
Exhale, bow the 
head to the heart,
the mind intelligence 
to the body intelligence.
At the very least, 
starting to get a nice stretch
in the back of the neck.
We're starting to 
calm the nervous system.
Free your mind.
And one more big inhale here.
Then exhale, release, 
open your eyes, lift your chin
parallel to the earth 
and open your hands.
Awesome, alright, so 
we're gonna start with a nice,
conscious breath today, 
even more than maybe
we've done in the past, really
finding that Ujjayi breath,
so I wanna make sure that
we all are on the same page,
so quick little recap.
We're gonna inhale in.
Bring one hand to your 
mouth and just (exhales),
exhale with a little huh sound.
Feel the warmth on your hand
and it's the image of course
of maybe fogging up a 
window, so give it a try.
(exhaling breaths)
Couple more times.
It's also a good opportunity
for you to check your breath.
Stupid joke, sorry.
Shut up, Adriene.
Inhale.
And one more time.
Now release your hand 
and let's repeat that,
but this time seal 
the lips, big breath in.
And, (exhales).
All this expansive 
inhaling we've been doing,
play with that here.
And then exhale, draw it in.
Then see if you can 
bring the tip of your tongue
to the roof of your mouth.
We create a soft restriction
in the back of the throat,
and then we're gonna try 
to create that hissing sound
on both the inhalation 
and the exhalation.
Let's give it a try, here we go.
Just practice on your own.
(inhaling and exhaling)
So there are tutorials for
Ujjayi breath on my channel,
you can go check 
them out if you like.
You can even pause this 
video and go check it out now
if you really want to do
that, but just find an audible
breath, that soft restriction
in the back of the throat
really helps, and 
then for those of you
who have been practicing for
a while, but for everyone,
see if you can work to 
create one continuous breath
as we move today, okay?
And if you're 
really new to the practice,
or you got that monkey 
mind today, just ease into it
and we'll see what unfolds 
with the breath, alright.
Big inhale, Ujjayi breath
as you squeeze the shoulders
up to the ears.
Exhale, float 
the shoulders down.
Let the breath 
fuel the movement.
And if you can really 
start to focus your mind
on this action, one, it already
brings this sort of calming,
cooling energy to the body,
really great for 
the nervous system,
really great for anxiety,
but I encourage 
you to slow it down,
so we're just gonna 
do this for a couple more
breaths on your own.
See if you can 
really slow it down,
and if you can 
really slow the tempo,
I think you'll find how 
yummy it can really be,
so here we go.
Sometimes less is more, right?
We inhale, here we go.
And you can access some of
yesterday's light practice.
Let's do one more.
Awesome, close your eyes 
and observe how you feel.
Wonderful, bring the 
palms together, give 'em a rub.
Create a little friction, 
a little heat.
And see if you can do this and
still keep your heart lifted.
So if the spine has 
started to collapse,
that's your habitual self.
This is where we sit a lot,
so we're working to again,
create a whole body awareness.
And often if you're looking
for a little peace of mind,
or if something is going on
around you or in the world
that you really are like, "I
don't know where to turn."
There's no resemblance of peace.
Often just a little bit of
yoga practice really helps,
because the awareness 
of breath and body
occupy that space of worry,
of fear, of confusion.
Alright, take this, go 
even faster, even faster,
even faster, 
even faster, even faster.
And then release, palms face
up on your knees or thighs.
Close your eyes, 
soften your jaw.
And notice the sensations.
Bat the eyelashes 
open and come forward
onto all fours, 
tabletop position.
If you have a blanky or a
towel, you might as well use it.
You can use it 
today to pad the knees.
Move with a kindness and listen
to the sound of your breath
even as you move.
When you're ready, 
inhale, drop the belly.
Let the breath 
fuel the movement.
The movement 
moves with the breath.
Inhale.
And exhale, rounding through.
Inhale.
Sync up with 
your breath, exhale.
One more time, inhale.
This time curl your toes under
and on the exhale, Downward Dog.
Inhale, drop the knees.
Lower the belly, 
open your heart.
Cow Pose.
Toes are curled under, 
exhale, rounding through.
Downward Facing Dog.
Inhale with control, 
lowering down,
use your breath to move you.
Listen to the sound.
And exhale, rounding through.
And then up to Down Dog.
Two more times, moving with
the breath, stick with it.
Claw into your fingertips.
And one more time.
And this time, in 
Downward Dog, take your dog
for a little walk, 
soft and easy.
Let your breath move you.
Again, the goal of 
today's practice is to become
absorbed in the 
sound of your breath.
You're gonna feel amazing when
you step off the mat today,
but you gotta do 
the work, stay present.
No one expects you to 
be perfect or peaceful
when you step on the mat.
Alright, one more big 
breath here in Down Dog,
and then slowly 
lowering the knees
to the mat or the blanket.
If you need to take a moment
to come off the wrists here,
by all means, you're in charge.
And when you're ready, 
we really hug the lower ribs in,
lift up through 
the upper back body.
Find your foundation.
And then we'll extend 
the right leg out long.
Turn the right toes down.
And just baby pulses here.
So I'd like for you to 
really focus on the sound
of your breath, 
the sensations in the body.
Notice if you're 
shifting too far to the left.
Great for leg 
strength, booty strength.
Find length in 
the back of the neck.
Become absorbed with 
the sensations of the body,
the sound of the breath.
Give the thinking mind a break.
Again, right, free your mind.
And the rest will follow.
You know I was dying 
to sing that earlier.
Okay, keep going here, 
baby pulses,
and you can adjust 
the sound of your breath
to support the movement.
Maybe it's (exhaling breaths).
Here we go, five more seconds.
Can you maintain length 
in the neck the whole time?
Then bend your right 
knee and keep it going.
You can flex the 
foot or point the toes.
So going beyond our edge here.
Getting out of the 
thinking mind today.
Building strength.
Sticking with the breath.
Moving the prana or the 
energy throughout the body.
Toning the muscles 
of the arms, the core.
Press into your left 
foot for stability here.
We're here for five.
Breathe.
Fabulous and release.
Curl the toes under.
Take a second here 
to come off the wrists.
Send the hips back 
and you just take a moment
either hands in prayer 
or you can do wrist circles,
or palms face up, 
as you breathe.
And then we'll 
come back to all fours,
moving with the breath.
Find length in the neck.
Tug the shoulders back.
So go through your checklist.
There's no rush here.
And then you can 
use this body awareness
and breath awareness in 
all of your other workouts,
in all of your other classes,
and really every 
aspect of life if you ask me.
So when you're ready, inhale.
Extend the left leg out long,
but after you 
have your foundation,
turn left toes down.
And we pulse.
And so we're not just 
isolating the left glute
or the right glute, or the legs,
we're drawing 
the navel up and in.
We're pressing 
away from the yoga mat.
We're creating 
length in the spine.
We're not chickening 
out by stacking the hips,
we're turning 
those left toes down.
Soft bend in the 
elbows, not locked.
So especially if 
you are hypermobile,
soften those elbows,
lengthen through the crown.
We're pulsing, we're breathing.
We want to give up, 
the mind wants to give up
before the body, 
so keep breathing.
Find that joy 
or the lightness,
yes, be thoughtful.
Pay attention 
to your foundation.
Be nice and kind to your joints.
And we're here for five.
Breathe deep.
And then bend the left knee.
You can point the left 
toes or flex the left foot
as if you're kicking 
up to a wall, and pulse.
I'm not shifting all my 
weight into my right hand,
but equally pressing through
both palms, you got this.
(exhaling breaths)
Five more.
And release.
Great, this time uncurl 
the toes if they are curled.
So press into the tops 
of the feet and sit back.
Again, you can take 
wrist circles or you can bring
the palms face up, 
just feel the blood flow,
the energy shift.
And I find closing the 
eyes really helps me tune in
to what's going on.
Fabulous work, stay present.
We'll take the hands, 
come forward,
all the way onto all fours,
tabletop position once again.
And then find your foundation,
lengthen through the crown.
And when you're ready, we're
gonna draw the right toes
all the way up towards the sky.
Keep the right knee bent.
Again, you can point or 
flex here, yogi's choice.
And then I'm gonna swim 
the left fingertips forward
and then reach 
around, touch my right toes.
So I'm not grab, I mean 
you can grab here and kick,
but really I'm working to open
up the chest and the core.
Alright, then inhale, 
extend the right leg,
extend the left arm.
Listen carefully, exhale.
Bend, touch your right toes.
Open through the chest.
Tendency to collapse 
here, so find length.
Give the thinking mind a break.
You gotta focus here,
mind-body coordination.
Inhale to expand, 
exhale to touch.
Twist and touch.
Great, working 
the left glute here.
Full body 
strengthener as you inhale.
Again exhale, 
working on that coordination.
Moving with the breath.
Let's do one more, 
inhale, extend.
And exhale, touch your toes.
Inhale, extend.
And exhale to 
release, other side.
Right to it.
Press into your foundation 
and extend the left leg
out long when you're ready.
Don't collapse in the 
shoulders, here we go.
Bend the left knee.
Find your foundation 
and inhale, reach the right
fingertips forward.
Exhale, reach to 
the right, try to touch
your toes or your heel.
Then inhale, extend.
Exhale, twist.
Don't rush this, so 
take the muscles of the belly
inward and upward to 
support the lower back.
Inhale, extend.
Energy through 
the fingers and toes.
And exhale, turn and twist,
nice and slow, you got this.
Inhale to extend.
Then exhale.
Let's do two more, we got this.
Press into your 
foundation firmly.
Lift up your heart space.
Let it be light.
And one more, you got this,
welcome that heat, 
that strength.
Then inhale, extend, 
radiate through the fingertips
and toes, and release, 
awesome work.
Child's Pose.
Knees wide, big toes to touch.
Take a namaste shark fin 
here, so you bring the, yes,
yes I did say that.
Bring the palms together 
and then you walk the elbows
forward, should 
feel really great.
And then bring the 
hands just behind the head
or the neck here.
Rest your head, rest your heart.
Listen to the 
sound of your breath.
(inhaling and exhaling)
And then slowly release.
And come back to all fours.
If you have a blanky here,
actually go ahead and take
it and move it to the side.
Benji hair!
And we'll come to a seat.
And so, sit up 
nice and tall here.
This will be a little 
different for everyone.
So, first modification 
or first bus stop
will be to clasp the 
hands behind the thighs
and sit up nice and tall here.
Honoring your beautiful body.
Its shape and its energy level.
You might be able to 
walk the feet a little closer
and grab on the shins 
instead of behind the thighs.
And then wherever you are,
just depending on your body,
you're gonna loop the 
shoulders, lift your heart,
and exhale, round forward.
So this'll look and feel a
little different for everyone,
it could be here.
Or it could be here.
And so, this is 
great for the spine,
but this is a test.
A loving test, 
where does your mind go?
Where do your thoughts go?
Please reconnect with 
the sound of your breath.
You're fabulous.
Tuck the chin, 
slowly roll it up.
Beautiful.
Alright, we're gonna 
bring the right knee in,
send the left leg out.
If you want to sit up on 
your blanket here, you can.
We're gonna take that 
right foot into the left hand
and we're gonna 
just cradle that leg.
You're gonna rock front.
You're gonna rock side-to-side.
You're gonna rock front, 
you're gonna rock back,
you're gonna rock side-to-side.
You can also take that 
foot into the elbow here
for a little deeper stretch.
(laughs)
Anyway.
Gettin' into it.
Sometimes it's hard to, 
I get really present
into the yoga and my brain 
and my mouth keep going,
and they have to sync up again.
So we're rocking
side-to-side or front to back
with your little leg baby.
♫ I'm just a leg baby
♫ Walkin' on my tired feet
Great, now this video's gonna
get flagged for music rights.
For that amazing 
song, just kidding.
Okay, take your leg baby.
Take your leg baby 
and pull it back now.
You can use your left hand
right away for more stability,
and you're grabbing the 
outer edge of your right foot
and pulling that 
sucker back, not with force.
This is a shanti practice, 
a peace practice,
so just see what's up.
You're just gonna pull it back,
almost as if you're pulling
a bow and arrow.
And, it took me a 
long time to be able to get
even my thighbone 
anywhere near to perpendicular,
and maybe never, so just be
kind, enjoy the playfulness.
Give your thinking mind a break.
And just stay present.
Option here to maybe 
bring that arm underneath.
Plant the palm.
Maybe try to get 
that foot up a little bit.
But this is as far 
as we're going today,
so just playing here, breathing.
And if there's other variations
here you want to play with,
already today you can.
Otherwise, we're 
just working on opening up
through the hip.
Fabuloso, then release.
Extend that leg out long.
And then we'll 
take the left foot in.
Find leg baby on the other side.
That was "Broadway Baby" 
in case anybody was curious.
And then maybe that foot
comes into the elbow crevice,
but maybe not, 
maybe another day,
another year, another life.
Rock front to back.
Rock side-to-side.
This time is for you, 
so let's start to drop in.
If you've been 
struggling at all today,
listen to the sound of 
your breath, and remember,
it's supposed to be fun.
Alright, here we go, 
grab the outer edge
of your left foot.
You can use your right hand
on the earth for stability,
a little reminder to 
sit up nice and tall.
And then pull it on 
back, just play here.
And then maybe, just 
maybe, we work to get that leg
all the way up 
and over the shoulder,
we just check in, just maybe.
A little elephant 
posture of sorts here.
If you want to lift up 
or do any variations here,
you can today, but this 
is as far as we're going,
just playing, 
exploring, giving our brain
something to anchor in.
So if there's anything that
you've been worried about,
this is a good 
practice for you today.
Clear your mind, 
clear the cookies.
Alright, then 
gently release that leg
and we're gonna come 
all the way onto our backs.
Take your time.
Still listening to 
the sound of your breath.
Take my invitation, 
get absorbed in the sound
of your breath, sing out.
Sing out, Louise!
Whoa, lots of musical 
theater references coming in
on this day 20.
Walk your heels to the bottom
left corner of your mat.
Please be mindful of what's
going on in your lower back,
in particular, the 
side joint, that sacrum,
right where your 
tailbone is and just above it.
Be mindful.
And then you're gonna 
walk the head, the neck,
and the shoulders, your 
chest, up towards the top,
left corner of your mat.
So you're creating 
this beautiful curvature
or this crescent 
moon in the body.
And reach your arms all 
the way up and overhead.
Left hand grabs the right
wrist and we stretch out here,
and you might cross your 
right ankle over the left.
Feel the power of 
the breath move you.
Literally, feel your 
breath stretch your skin here
as you breathe.
You can keep the gaze 
soft here, the eyes closed.
And then one more full breath.
And then use your exhale to
gently move through center,
and you'll start with the feet.
So heels go to the 
bottom right corner.
Again, mindful of 
the hips, the sacrum,
and as you walk the head 
and the shoulders towards
the top, right corner, you
might feel a great stretch here.
and even keep the 
hands on your ribs.
Otherwise, for a little more, 
reach all the way up
and feel, pay attention 
to the sensations,
the super awesome stretch here
as you grab the 
left wrist and gently
tug it towards the right.
Nice and easy.
And I love this, and 
we're ending with this today,
because, you can cross 
the left ankle over the right
for more too, because 
this is a perfect example,
a very gentle, passive pose,
where you can occupy 
your mind with the sound
of your breath, and 
where your breath can literally
do the work for you, move you.
You can feel, as you 
inhale, a big expansion
in the long stretch.
And take one more inhale in.
And use your exhale 
to come back to center.
Strengthening and lengthening,
the balance of the two.
And we talk about the asana
and the body as a metaphor,
and so it's good that we have
this long journey together
to just kind of play 
with passing the ball
back and forth 
between those two things.
Alright, if you have a blanky,
I have a nice, heavy one too.
(clicks tongue)
Hey-o (laughs), 
doesn't even make sense.
If you have a blanky, 
it might feel nice today
to put it over the hips,
right where 
your pelvis area is.
It might feel great.
You can also use 
it to pillow the head
or roll it up behind 
the backs of the knees.
Take your arms out wide.
Wiggle your toes.
Take a deep breath in.
And exhale, sigh it out 
with a little bit of sound.
Lick your lips, soften 
your tongue and your mouth.
Soften your jaw.
And come into a 
moment of stillness.
A sweet surrender.
And we finish by 
saying the mantra quietly,
everything is as it should be.
Thank you so much 
for sharing your time,
your energy, and your practice.
I truly believe that 
the more we practice yoga
or these mindful practices, 
then the more peace
we are able to put 
out into the world.
So instead of namaste 
today, or instead of hands
together at the heart, 
rather, we're gonna bring
the two peace fingers 
out for this special mudra.
And we'll end by 
simply saying, peace.
Peace out.
(lively orchestral music)
