- What's up everyone?
Welcome to 31 days 
of Yoga Revolution.
I'm Adriene and it's day six!
And the practice 
is awareness and abs.
Six pack abs.
Chka-chka-chka-chka
-chka-chka-chkhhhh.
Let's get started.
(upbeat music)
Alright my friends, let's begin
in a nice, comfortable seat,
cross-legged or maybe
you try kneeling today.
Come into a seat, 
get down on your mat,
start to tune in to 
the sound of your breath
right away here as 
you sit up nice and tall.
And we're diving in 
today, day six is always
one of my favorite days.
And as you sit up nice and tall,
tuck the chin slightly in, 
perhaps imagine
you're leaning up against 
a wall, so nice and long
and tall in the spine.
And then see if you 
can listen to the sound
of your breath as you inhale.
And see if you 
can hear your exhale.
So before we move the body today
and before we get 
ripped, just kidding,
see if you can just drop 
in and listen to the sound
of your breath, become 
more aware of your breath.
And then as you 
invite more awareness in,
just slowly 
begin to nod the head,
but don't kick the 
head all the way back
crunching in the neck.
In fact, see if you can stay
leaning up against that wall,
so it's kind of subtle 
here, perhaps imagining
drawing lines up 
and down with the nose.
So no head banging here.
Do that on your own time, okay?
This is our awareness practice.
(laughs)
And then shake the head no,
and then just keep it soft
and easy, so again, 
we're not really trying
to check off the 
yoga tasks, but rather,
cultivate an awareness so 
that we're really listening
and paying attention.
So it's kind of easy, especially
in the yoga asana practice
to just try to 
fit the structure.
You see a picture or an 
image and you want to match
that image, but we 
actually end up losing
and missing out on 
all the yummy stuff
that yoga has to offer.
So today's all about 
honoring, cheerleading
that awareness practice
and paying attention
to what's really going on.
Alright, bring the head 
back to center stillness.
We're gonna sit 
up nice and tall.
Take a deep breath in.
And use the exhale to 
relax the shoulders down.
Then inhale, send 
the fingertips forward.
Spread the 
fingertips super wide,
so lots of awareness 
in every fingertip.
And then exhale, 
tug the shoulders back,
plug the shoulders into 
socket and lift your heart.
And we'll do that two 
more times just to play.
Inhale, reach, 
spread the shoulder blades,
your wings flare out here.
And then exhale, 
plug the shoulders in.
And then one more time, 
stretch and reach,
and exhale, 
shoulder blades draw in
and then maybe down 
the back body, awesome.
Long, beautiful neck here.
Inhale in, smile, or 
tap into that inner smile.
Important when doing core work.
And then exhale, send the
fingertips down, Thriller arms.
So you can find soft, 
easy movement here.
If it feels good, 
you can cross and get
a little creative here.
Feeling that stretch 
in the forearm while still
maintaining that 
awareness in the shoulders
and plugging 
them in and lifting up
through the center channel.
Alright, flip the script,
if you need a little 
more you can take one hand
to the opposite 
fingers for a stretch.
Chuw, chuw, chuw.
And for many, especially if
you're new to the practice,
I just want to acknowledge 
that it's hard to sit up
this straight for this long.
So with practice it 
becomes second nature,
but I want to acknowledge 
that if you're new
to the practice, 
because I remember when
I first began 
yoga asana practice,
just even being 
able to sit up tall,
even all through the beginning
of my teacher training,
it was like, oh my gosh.
But now, my muscle 
memory and my awareness
is that I can kind of 
cultivate this lift with ease,
so that's the goal anyway.
Alright, so after you've 
done some work in the arms
and the wrist and the hands, 
take the hands out,
find this L-shape with the
index finger and thumb,
and then maintain 
that as you again,
keep the shoulders plugged in.
And then we're just gonna
turn the right fingertips out
to the right as if 
you're opening up a jar
or turning a 
doorknob without clasping it.
(laughs)
Hey-o.
Yeah, and then see 
if you can acknowledge,
have awareness in the shoulder
that this is moving as one part.
So the top of the shoulder, 
the upper arm bone
moves with that rotation of
open and close, open and close.
And then try it 
with the other hand.
If your arm's tired, 
you can release right hand.
Try it with the 
left hand opening out.
And you can even 
exaggerate it a little bit,
so you can feel, and if
you're tight in the shoulders,
I actually recommend 
really exaggerating it
so you can go oh yeah.
There's somethin' 
goin' on there.
Of course, it'll be 
different for everyone.
Alright, let's do 
both just for a little fun.
(grunts)
Cool dance moves, 
where'd you learn them?
Yoga with Adriene.
Okay.
(laughs)
A true revolutionary.
Okay, here we go, and hands
are probably getting tired,
so let's take 
'em forward and apply
this rotation to all fours.
Deep breath in.
Exhale all the way forward.
Feel the blood rush down.
Come to your tabletop position.
Big cleansing breath 
here as you inhale.
Exhale, press away 
from your yoga mat
and pay attention to 
how you place your hands.
Then remember that rotation here
as you draw the upper 
arm bones out and away
and lift up through the chest
just like we did 
in seated position.
Then don't forget about the feet.
Press into the feet, 
here we go, Cat-Cow,
so playing with that 
rotation of the shoulder,
today it's gonna 
be really important.
The bony part of the 
elbow is pointing back.
Rooted through the 
index finger and thumb,
let's stretch the belly.
Inhale, tailbone up, heart open.
Maybe you gaze up 
towards your third eye.
And then exhale, 
rounding through.
Start at the tailbone 
and really find articulation
up through the spine.
Don't blow through this.
Inhale, drop the belly.
Shine your heart forward.
Feel the muscles of 
the belly stretch here.
Start to have more awareness
of sensation in the belly.
And then exhale, press 
into the tops of the feet,
rounding through 
the spine, Cat Pose.
Inhale, drop the belly, keep
going here with your breath.
Press into your hands.
And exhale, 
rounding through, Cat Pose.
Really get a good stretch here.
Lots of awareness 
in the back body,
in the muscles of the back body.
Let's do one more.
Are you breathing?
Are you moving with your breath?
Exhale, rounding through.
Fabulous, come back to 
tabletop, nice, neutral spine.
And then nice and 
easy, drop the elbows
where the hands 
are and walk the knees
back for Puppy Posture.
This is a great stretch.
This is a great place to 
come to if you need a break
during today's practice.
Opening the shoulders.
Forehead comes to the mat,
and you can find soft, 
easy movement here
or let the body be still and
let the power of the breath
move you, yogi's choice.
Mm, highly recommend 
wiping your mat down
with some lavender 
before your practice, or after.
I'm smelling mine 
now and it's a big plus.
A-plus.
A plus.
Okay.
(laughs)
So, tops of the 
shoulders roll out.
Keep that rotation 
here as you hug the navel
up to the spine and slowly
slide through, slide into home.
Sphinx Pose, press 
into the tops of the feet.
Press into the pubic bone.
Don't let the 
shoulders collapse here,
but keep that rotation and
that awareness in the hands.
As you inhale, open the chest.
Now a little grace note here.
Engage the upper abdominals.
Hug the lower ribs in.
(exhaling breath)
And maybe tuck 
the chin, find length
in the back of the neck.
Breathe deep here.
I mean this with the 
most love and kindness
and friendship, but 
what are you waiting for?
If you're not breathing, breathe 
deep, take your vitamins.
Make the most of 
this time for yourself.
Alright, one more 
breath here in Sphinx Pose.
And then curl the toes under.
Inhale, smile.
Exhale, light it up!
♫ Dun nun nun dun nun nuh
♫ Forearm plank
Alright, rock front, rock back.
Lift the knees, lift the hips.
And broaden through 
the upper back body.
Hug the lower ribs in.
Reach the crown of the 
head towards the front.
Reach the heels 
towards the back,
and we breathe here 
for five, breathe deep.
Four, press into the hands.
Three.
Two, long, beautiful neck.
And one.
With control, 
don't collapse here,
we're gonna 
slowly lower the knee
and send it back 
to Puppy Posture.
Inhale in.
Exhale, sigh it out.
Awesome work.
Lift the elbows one at a time.
Root down through your 
index finger and thumb,
and slowly peel it up, 
Downward Facing Dog.
Alright, let's stretch 
out the legs here.
Play with that 
rotation of the shoulder,
rooting down through 
the index finger and thumb.
Give the feet some love here.
Start to really drop 
into this time for yourself.
Who said a workout 
couldn't be mindful
and full of awareness?
Should serve your 
mind and your body.
And if you're open to it, 
your spirit, dang it, your soul,
because you're worth it.
Okay, one more breath here.
Fabulous, then walk the 
feet together and inhale,
lift the right leg up high.
Exhale, knee to nose, 
rounding through,
think Cat in the upper body.
Inhale, lift it up, 
three-legged dog.
Exhale, rounding through, 
right knee to right tricep.
Inhale, lift it up.
Exhale, cross it over, 
right knee to left tricep.
Last one, you got this.
Inhale, lift it up, 
three-legged dog.
And exhale, all the 
way up and into your lunge.
Lower the back knee if 
you need to catch your breath.
Loop the shoulders, and we're
gonna come all the way up.
Inhale, reach the 
fingertips up towards the sky
or hands can always 
go on the waistline.
Feel the belly stretch.
Maybe you start to 
grow a little backbend here,
pressing into the 
top of that back foot.
Big breath in.
Exhale to release.
Plant the palms.
Keep that rotation 
of the shoulder here,
and remember your 
two pickle jars opening.
So you might even play with
maybe taking your index finger
towards the front 
edge of the mat today
instead of your 
middle finger just to play.
Alright, step it back to plank.
Strong plank here, so 
press away from your yoga mat.
Notice if you're 
lowering in the hips here
or if your shoulder 
blades are collapsing.
Lift up.
Bring your heart space up
between your shoulder blades.
Bring the back 
body up towards the sky.
We're here for 
five, breathe deep.
Four.
Three, press away 
from your yoga mat.
Two.
And one.
Slowly lower down to 
the belly, this time Cobra.
Big inhale lifts you up.
Hug the elbows 
into the side body.
And exhale to release.
Curl the toes under.
Inhale to plank or all fours.
And exhale to 
Downward Facing Dog.
Inhale in.
Exhale, let it 
out though the mouth.
Walk the feet together.
And inhale, 
lift the left leg up high.
Claw through your fingertips.
Exhale, nice and slow here.
Carve lines through 
space, knee to nose.
Cat Pose in the back.
Inhale, lift.
Exhale, left 
knee to left tricep.
Now upper body's in plank.
Inhale, lift, three-legged dog.
And exhale, cross it over.
Left knee to right 
tricep, don't rush.
Inhale, lift, 
spread the left toes.
And exhale, step 
it up into your lunge.
Feel free to 
lower that back knee.
And catch your breath.
Crescent lunge, 
whenever you're ready.
Back knee lowered or lifted.
Inhale, reach the 
fingertips up high.
Maybe you create a 
backbend here, Anjaneyasana.
Really rooting 
through that back foot
if that's the 
route you're playing on,
and then use a 
exhale to release.
Plant the palms.
Again, lots of awareness in
the shoulders and the hands.
One moving part.
And when you're ready, 
step it back to plank.
Alright, this time 
we're here for 10 seconds,
so really from the 
ground up press away,
refine, get organized, tap
into that inner smile here.
And here we are for 10.
Breathe deep, nine.
Eight, life is good.
Seven, index finger 
and thumb rooting down.
Six, breathe deep.
Five, long, beautiful neck.
Four, reach the heels back.
Three, lift from 
the inner thighs.
Two (laughs) and one.
Slowly lower down all the way,
Cobra lifts you up, inhale.
Pull the elbows back.
And exhale to 
release, Child's Pose.
Press up to all fours.
Knees together or 
wide, yogi's choice.
We take a rest.
Close your eyes here, my friend.
Observe your breath.
Beautiful.
Slowly coming back to 
all fours, nice and slow,
aware of every movement, 
every sensation.
Keep paying attention.
Downward Facing Dog 
is where we'll meet.
Take your time.
Lots of awareness in the hands.
Alright, so hurdles.
So, imagine there's a 
little hurdle or a big hurdle
in the middle of your mat.
Pull my drawers up.
And then I'm gonna 
initiate this from the belly,
from that core space, 
from my center.
So from Downward Dog, 
hips are up high.
I'm gonna draw the navel in
and up, Uddiyana Bandha even.
Finding that lift, 
that engagement, that lock,
and then continue 
that journey all the way up
through the spine, finding
articulation in the upper back
body, and then come to plank.
Inhale in, rock forward.
Exhale, reverse it, so 
finding that articulation
all the way back.
Heels drop down 
towards the ground.
Keep it going, 
inhale, lift the heels.
Draw the navel in and up.
Claw into the earth.
Rotation in the 
shoulders here, nice and strong.
Plank pose, 
inhale, rock forward.
And exhale, take your time.
Claw into your fingertips.
Full body strengthener here.
We'll do two more.
Inhale.
Do two more on your own,
just listen to the 
sound of your breath.
Don't give up, stick with it.
You got this.
And after your last one, 
slowly come onto all fours
and thread the needle.
Inhale, look forward.
Exhale, right fingertips 
come in and underneath
the bridge of the left arm.
Take a rest here, breathe 
into your upper back body.
You can choose any 
variation with your top hand.
I'm gonna bend the elbow.
Just allow the blood to flow
to my wrist in a new way.
It feels like
a wash of fresh blood 
(laughs) to my fingers.
Whoa, okay.
Slowly release, come out,
and we'll take it 
to the other side.
Left arm comes underneath 
the bridge of the right arm
and then again, 
find what feels good
with that top arm.
Awareness through the 
feet, the hips, the pelvis.
One moving part, 
inhale, rise up.
Alright, last thing, and 
then we'll flip our burgers
and come onto our backs.
So, here we go.
Side arm plank or Vashistasana.
So, consider all this beautiful
work you've been doing
from the crown to the tail, 
the line of the spine,
the danda, and 
we'll plant the right hand
to the center line.
Find the 
rotation of the shoulder,
so start from all fours 
so you can really work
from the ground up here.
Root index finger and thumb.
Find that upper 
arm bone rotation,
and then you can actually
even stay on your knees here,
and bring the 
left foot to the ground
and stay on your knee and 
just work on this rotation,
maybe opening up, hugging in.
Or maybe you keep the 
left foot on the ground
and bring the outer edge of
the right foot to the earth
and lift the hips up.
Or maybe you stack the 
feet and start to open up
towards the sky.
You can keep your gaze 
down or take it up or out.
Everyone work on the 
rotation of that shoulder
for stability, and then 
breathe into your belly.
Strong in your core.
You can take any 
variation here that you like.
You can also grow 
variations the more you
return to this practice.
We'll take three more 
breaths here, you got this,
stay focused, calm in 
the face, find that ease.
And then we'll slowly 
release and head straight
to the other side, you got this.
Left hand comes down.
Find a variation, play here.
You're not stuck either, 
so you can start here maybe,
or maybe take the arm up 
and overhead, Vashistasana.
But, making sure you're strong
and stable in that shoulder,
stacking it over the elbow, 
elbow over the wrist,
pressing into that 
index finger and thumb.
Activate the upper abs.
Lengthen the 
tailbone towards the heels.
Take any variation 
that feels good.
Everyone lift your 
hips up towards the sky.
Take one more deep 
breath in here, you got this.
And then exhale to release.
Awesome, knees as 
wide as the yoga mat.
Namaste shark fin here 
to find a little relief
in the wrists, so palms come
together, you walk the elbows
towards the 
front edge of the mat,
and then you send the hips
back, head down, heart melts.
So for more of a 
stretch in the triceps,
you can walk the elbows forward.
Of course this is gonna 
be different for everybody.
If this does not feel good to
you, maybe just sit up tall,
come to cross-legged, 
catch your breath.
And then slowly, we'll release,
and come all the 
way to our backs.
Great work everyone.
So right away, as 
you come onto your back,
send awareness to 
the lower back body.
So, especially in my culture,
but I think in many cultures,
this energy around the belly,
the tummy, the abdominals is,
well you don't need me
to tell you, it's out of whack.
There are children on this
show now, watching this show,
so I have to keep my 
mouth clean, damn it, no.
And so,
the focus today 
is on awareness,
so it's not just about 
anatomical awareness,
it's about the awareness 
and the relationship
we have with our bellies.
And so, whatever 
that means to you,
just kind of think about that.
I think that this'll 
come up off the mat
and if you aren't already 
subscribed to the emails
that come with every 
day of Revolution Yoga,
then you should subscribe,
because this day 
six email is important.
So go ahead and bring 
your hands to your belly,
how 'bout that, and just start
to breathe into your hands
and a lot of you 
have heard me
mention my friend Kim,
who just once, 
more than once told me,
"You gotta listen to 
your guts and trust that."
And that's always 
really resonated with me
and stuck with me, 
and when it comes to yoga,
I like this idea of 
treating my guts kindly.
Side note, if you 
aren't taking probiotics
or tending to your gut 
health, you probably should
get on the train, 'cause that
has changed my whole game.
Anyway, we store 
a lot in the body
and the way that we 
think about our bellies
is often quite sad.
We're always sucking in 
or tightening or hiding,
and so, even though
I make jokes about six pack abs
and stuff like that, 
I want to be sure
that we're also all 
taking responsibility
for our own happiness 
and the way that we
think about our bellies and
what we teach our children,
and et cetera, et cetera, 
read the email.
Alright, let's work out!
(laughs)
Tuck the chin into the chest,
lengthen the back of the neck.
Kinda takes the edge off too,
because we're gonna work hard
here, but it's 
an ongoing process.
This is 31 of days of practice.
Alright, scoop the 
tailbone up and send awareness
to the lower back.
Oh, that's what 
started me off on this tangent
was it's great that 
we're thinking about building
the core muscles, but why?
So we want to be able to walk
and stand and run and dance,
and carry our groceries 
and our neighbor's groceries,
and so for that we 
need a healthy back, right,
we need to have our own back.
So that would be a 
good reason to build
the muscles of your core.
Alright, take your 
imaginary block, grab it,
and put it between your legs.
And then squeeze 
your imaginary block here.
Yeah.
(laughs)
We don't need any props.
Okay, squeeze 
your imaginary block,
and then leave it there, 
and then bring your hands
back to your belly, 
and just see if you can
press into your feet.
Scoop the tailbone up and
squeeze your imaginary block
without tightening 
your bum, your glutes, okay.
So it's an awareness that's
a little bit hard to teach
through video, not in 
the room, so just play.
Imaginary block, 
scooping the tailbone up,
basically you're 
finding some support
and you feel your lower 
back flush with the mat.
Fabuloso.
Interlace the fingertips, 
bring them behind the head.
Create a little neck 
hammock for yourself,
elbows nice and wide.
Then, keep the lower 
back stamped to the mat.
Lift the heels and try to
imagine that you're squeezing
your block up the whole 
way as you lift, oh yeah.
So it's very different 
than just coming here
and then slamming 
through your exercise,
so moving with 
this insane awareness,
or at least working on 
that, that's the practice.
Navel draws down, 
squeeze your block,
scoop the tailbone up, 
lift of the heels,
and slowly, this 
is going back to one
of our early practices, 
moving from a place of connect.
Alright, inhale in.
Exhale, lift your 
heart center, your chin,
and your eyeballs 
up towards the sky,
not towards your knees, 
up towards the sky.
Beautiful, and 
just check this out.
Notice if the 
elbows have come in.
Maybe you're used 
to doing a crunch,
and then scoop your tailbone up,
squeeze your block together,
try to keep your shins parallel
to the ceiling.
(laughs)
Parallel to what?
Alright, one more breath here.
Just feel it 
all coming together.
Tyin' the room together here.
(laughing)
Alright, and then inhale, lower.
Big breath in, exhale, lift.
Inhale, lower.
Exhale, lift.
And each time you're 
trying to recreate that
tying the room together.
Inhale, lower.
Exhale, draw the navel down, 
lift the tailbone up.
Inhale, lower.
Exhale, lift.
Let's get into a groove.
Inhale, lower, gaze straight up.
Exhale, lift.
Inhale, lower.
Exhale, lift.
Inhale, exhale.
Inhale, exhale.
Lower back stays 
flush on the mat.
Inhale, lower.
Exhale, lift.
Inhale, lower.
Exhale, lift.
Keep it going 
with your own breath.
Focus on the 
quality of movement.
Keep an awareness 
in the lower back.
Gaze straight up, 
maybe up at your third eye.
So we're not 
crunching in the neck.
Inhale, lower.
Exhale, lift.
Now back to that Sukha, 
that ease in the face.
And awareness in the toes.
And five more seconds.
And last one, and then release.
Give yourself a great big hug.
Rock gently side 
to side, awesome work.
Stay in the zone, 
keep breathing.
And then we bring the knees
back up over the hip points
or slightly in front, 
so we often try
to fit ourselves into 
that shape, that image,
so on ab day, it's 
actually a really perfect day
to think, oh wait, why 
am I really doing this?
To have a healthy back?
To be able to live a nice
life of longevity and health?
Or to look flat-tummied in
my favorite sweat pants?
It just seems so 
ridiculous, right,
so pay attention to your back.
(laughs)
So, even though the 
shape may look like this
in the magazine, for me, 
I really need to bring my knees
slightly forward to 
feel that snugly wugly
of my lower back on the mat,
so that I really am connected.
Alright, here we go, come back.
Inhale.
Exhale, lift.
This time, and 
you have options here,
you can just do yogi bicycles.
So we're gonna cross over, 
we've been here before.
Or we're gonna straighten both
legs and scissor the legs.
So scissor bicycles or 
yogi bicycles, yogi's choice.
Inhale.
And then exhale, lift.
And then here we go, 
crossing over.
Inhale at center, 
exhale, cross over.
So it's either yogi 
bicycle or scissored legs.
Inhale, back to center, 
lift the tailbone.
Exhale, twist.
Keep it going.
Inhale to center.
Exhale, twist, 
so the yogi bicycles
are just a variation 
that's a little bit different.
The scissors is a 
little more challenging.
Lots of awareness in the toes.
Inhale to center.
Exhale to twist.
Inhale to center.
Exhale to twist, keep it going.
Neck nice and long.
Establish that length each
time you come back to center.
Nice, soft, easy, happy face.
Listen to your 
exhale when you twist.
Draw the navel 
down as you breathe out.
Fabulous, five more seconds.
Even it out.
And then release.
Beautiful, hug the 
knees into the chest.
Awesome work.
Dunnin-nun-nun-dun-nuh!
Alright, eagle legs, 
bring the left foot down.
Right leg to cross.
It can stay here.
Or it can wrap around.
And then you're gonna 
drop the left toes down
and just shift both 
your hips over to the right,
and then come into a 
little eagle twist here,
or again, just 
right foot over the left.
Alright, then this time, 
fingertips are gonna come
to the temples, 
'cause it looks cool.
Just kidding, or 
it can come behind
if you want a 
little more support.
And again, you don't have
to come into the eagle legs,
you can just come here.
Alright, let's 
work the obliques.
Inhale, find length.
Exhale, lift.
Try not to crunch too hard here,
but keep an awareness 
of the back of the neck.
So, maybe take 
your gaze straight up
or for this one, it 
can go out in front.
Just be aware.
Inhale, lower.
Exhale, lift.
Inhale, lower.
Exhale, lift.
Inhale, lower.
Exhale, lift, keep it going.
Elbows stay wide.
Let your awareness 
be on your breath.
Let your breath move you.
Inhale to lengthen.
Exhale to contract.
Tap into that inner smile here.
It's a symbol of 
your amazing personality.
A symbol of your own, 
true inner guiding light,
and I believe that actually,
I really stand behind that,
the power of the inner smile.
Man oh man, it'll get 
you through some days.
Keep it going, 
five more seconds.
Do one more.
And release.
From here, come through center.
We're gonna 
windshield wiper the legs
back and forth 
just a couple times.
Take the feet wide.
Sigh it out.
Maybe some horsey lips, 
always takes me
out of the tension zone.
(lips sputtering)
Just do it.
Alright, and then other side.
Right foot down, 
left leg crosses over.
This is our last exercise, 
so give it your all,
nice, mindful breath.
Eagle legs or just 
one leg over the other.
Press into your right foot, 
lift the hips up
over to the left.
Mmm, yeah.
Mic pack.
And nice twist here.
Ooh, that feels so good after
yesterday's practice, amazing.
Inhale, tuck the chin.
Find length.
Again, fingertips 
to the temples.
Or, maybe you create 
that neck hammock again.
Here we go.
Inhale, find length.
Exhale, hug the 
lower ribs in, lift up.
Don't crunch here.
So keep it isolated 
here in the oblique.
Chk-chk-chk-tth-tth.
Inhale, lower.
Exhale, lift.
Inhale, lower.
Exhale, lift.
Lots of awareness on the breath.
Hear your breath, 
let it guide you.
And inhale, lower.
Exhale, lift, you got this.
Lift your chin 
up towards the sky.
Create a full body experience.
So we're not just 
slingin' our body up and down,
but we're really 
having a strong awareness
in what's going on in 
these muscles as they draw
in on the exhale and 
lengthen on the inhale.
Draw in on the exhale.
Lengthen on the inhale.
The neck should 
not be hurting here.
So we started practice 
imagining we were sitting
up against a wall.
So find that length in 
the back of the neck here.
Have lots of awareness of 
your sweet, cervical spine.
Alright my friends, 
you got this, day six.
We are amazing!
I'm amazing, you're amazing.
Here we go for 
five more seconds.
And elbows wide.
And do one more.
And release.
Windshield wiper the legs.
Bring your hands to 
your belly or your ribs.
Give it a little pet.
Hmmmm, beautiful work.
Then walk the knees in.
Take that imaginary block, put
it between your thighs again,
and then just a little 
stretch of Setu Bandhasana,
so snuggle the shoulder blades
underneath your heart space.
You can grab the outer edge
of your mat here for funsies,
or press the 
palms into the earth.
Inhale, start 
with the tail, lift up,
lots of awareness in the spine,
so we're not just 
hurling the hips up.
You can do that 
elsewhere, but slowly lifting.
So why not tone the glutes
while also giving the spine,
the line that literally 
holds us up, some love?
It's a bit hard 
for me to go to classes
where I'm just 
slingin' my butt up in the air
and tightening, because I want
my glutes to be bootylicious,
but I'm really not 
paying any mind to my spine.
So all I'm saying is can 
we do it all with awareness?
Take one more 
big inhale in here.
See if you can really 
feel your belly stretch.
You might even see it, 
yeah it's so nice.
And then release.
We're changing the way 
we think and our patterns
will actually bring us 
back to the mat more often,
and we'll reach our 
goals, I think faster
and with more ease.
Alright, send the legs out long.
You've earned this Shavasana.
Our final and 
most important posture.
Send the legs out 
long, arms out wide.
Take the deepest 
breath you've taken in all day
and throughout this 
whole 31 day journey,
take a deep breath in.
And exhale, sigh it 
out with a little sound.
(sighing breath)
Let's do it one 
more time, don't be shy.
Inhale.
Send your sigh all the 
way to Texas, let me hear ya.
(sighing breath)
Close your eyes, 
trust me, trust the video.
Great work today.
So as we continue on 
our journey, stay alert.
Let the focus now be on the
awareness in each posture.
Pay attention.
You do this on the mat, 
you'll definitely be doing
this off the mat more often.
(light music)
Gently draw the hands together.
The awesome in me 
bows to the awesome in you.
I'll see you tomorrow.
Great work.
Namaste.
(light music)
