- Howdy do, everyone and welcome
to your 31 day Yoga Revolution.
It's day 18 and 
today we practice balance.
Let's get started.
(lively orchestral music)
Alright, let's 
start standing today.
Great work so far, everyone.
Today is day 18, 
so we're going to,
I feel like it's 
time for, first of all,
a little creaky old floor, and
for a little balancing flow,
so today's gonna be 
tight, swift, and feel good.
Stay focused on your breath.
We're gonna start with a 
little warmup of the ankles,
so shift your 
weight to one foot,
doesn't matter which one, 
bring the hands together,
you can bring them in prayer.
Start to breathe and 
just rotate one ankle one way
and then the other.
And right away, start to create
a little full body experience.
Notice how you're 
working on your balance
and finding support 
from within right away.
And then we'll 
switch, other ankle,
one way and then the other.
Think about drawing 
circles with your toes.
Fabulous, then shift, we're
gonna shake that foot out,
shake, shake, shake.
Really shake the whole leg.
Let go of the day thus far.
Look at me, I'm 
gettin' really into it.
Shake it off and then 
other leg, shake it off,
nice and easy.
Just connecting to the muscles
of the abdominal 
wall here as we balance.
Woo, alright, and then 
bring the feet together,
really together, 
and then we'll just take
the hands for a little ride, 
wrist circles one way.
And then the other.
Wonderful, then shake it off.
Great, then come to 
stand at the head of your mat,
feet together, and right away
we'll move with the breath.
Inhale, reach for the sky.
Feel a big stretch here, 
so we're not just inhaling
and reaching the 
hands for the sky,
but we're embodying, 
right, this full body stretch,
so stretch, stretch, stretch.
Make the most of this stretch.
Really tall.
And then exhale, 
cascade it all the way down.
Bend the knees generously.
Bring the belly 
towards the tops of the thighs
and then take a couple 
seconds here to stretch out,
stretch out 
through the hips, the legs.
Let the blood flow 
to your brain here.
Soften through the shoulders.
Start to breathe a 
little deeper, fuller.
And then when you're ready, 
inhale, lift up, halfway.
Loop the shoulders, pull the
elbows back, find length.
Exhale, soften and bow.
Bend the knees, 
fingertips come to the mat.
We'll slide the left toes back.
Lower the left knee 
gently down to your yoga mat.
Inhale, loop the shoulders.
Look forward.
Press into the 
top of the back foot.
Take one more breath here.
Inhale in.
Exhale, pull the right 
hip crease back, half splits.
And as you work here, 
keep your right knee bent.
So really stretching, 
not just in these muscles
that get overworked, but in
the big part of the muscle.
Bend your knee.
Then rolling through, 
lift your back knee up.
Inhale, look forward.
Exhale, plant the palms.
Step the right toes 
back, our first Plank
of today's practice, 
nice and strong.
Clear the thinking mind.
Stick with your breath.
Inhale in.
Exhale, feel free 
to lower the knees here
and we'll come all 
the way down to the belly.
Inhale, baby Cobra.
Lift up through your 
heart, tuck the chin.
Exhale to release.
Great, curl the toes under.
Power up, lift the knees, 
tone the quads.
When you're ready, inhale, 
press up, top of a pushup.
Exhale, Downward Facing Dog.
Take your dog for a little walk.
Continue to warm 
up through the body.
So we're playing, 
balancing out yesterday's
beautiful practice of stillness.
We're finding a 
little more movement today.
And then when you're 
ready, step your left toes
all the way up.
Lower the back knee.
Thought I saw a little big.
And then loop the shoulders, 
open the chest.
Press into the 
top of your back foot.
Breathing deep here.
Inhale in, open the chest.
And then exhale, send 
the left hip crease back.
Again, bend that left knee.
Breathe here.
To intensify the stretch,
you can reach the fingertips
towards the 
front edge of your mat.
Start to really stoke 
the fire, breathe deep.
And then we'll roll 
on through the left foot.
Big inhale to open 
your chest, look forward.
And then lift the back knee.
Plant the palms, and we 
step the left toes back.
Plank pose.
And you can lower the 
knees here if you like.
Big inhale.
Exhale, lower all the 
way down to the belly.
Bring the legs together, 
arch to arch.
Squeeze the legs together.
Press into the tops of the feet.
And this time, swim 
the fingertips around
to interlace behind your tail.
Then again, keep trying 
your best to press the tops
of the feet down into the earth.
Press the pubic 
bone down into the earth,
and then draw the 
knuckles towards your heels
as you slowly lift the chest up.
Keep the chin 
tucking into the chest here
and try to lift your 
heart space up a little more.
Now breathe into your belly.
And release, gorgeous, hands
come underneath the shoulders.
Curl the toes under, 
lift the knees, tone the quads.
Claw into the earth.
As you inhale, 
press up, strong Plank.
Exhale to your Downward Dog.
Alright, we're 
starting to warm up here.
Again, give your 
thinking mind a break.
Check in with your breath.
Check in with your body.
And when you're ready, inhale,
lift the right leg up high.
Today bend the right knee.
And then turn your right 
toes over towards the left.
Try to keep the hips 
level, so if you want
to take a moment to stretch 
here, really stretch, you can,
but then try to 
keep the hips level
and try to press 
into both palms evenly.
Again, welcoming 
stability to the joints here.
Inhale in.
Exhale, right 
knee to right tricep.
Gaze straight down.
So upper body's in Plank.
Inhale, Three-legged Dog.
Exhale, step it all the 
way up and into your lunge.
Lower the back knee.
Inhale, fingertips 
reach forward, up, and back.
Big stretch here.
Exhale, bend the elbows,
thumbs back, pinkies forward.
Then inhale to rise up.
And exhale, all 
the way back down.
Curl the back toes under.
Open the chest, inhale.
Exhale, step it back.
You can move 
through a vinyasa here
or take it straight 
to Downward Facing Dog.
That's where we'll meet.
Big breaths.
When you're ready, 
drop the right heel down
and inhale, lift the left leg
up high, Three-legged Dog.
Press into both palms evenly.
Then bend the left knee.
And open, left toes 
over towards the right.
So you can stack the 
hips here if it feels good
for a second, but then 
make sure you're not dumping
all your weight 
into your right shoulder.
So square it off.
Find the integrity.
Then pressing 
into your fingertips,
think about 
drawing a line up and over,
so instead of cutting through,
go all the way up, 
draw a big rainbow
with the left knee 
all the way up and over
to the left tricep.
Gaze straight down.
Press away from your yoga mat.
Then inhale, Three-legged Dog.
Nice work, exhale, step it all
the way up into your lunge.
Lower the back knee and inhale,
sweep the arms forward, up,
and back, big breath here.
Exhale, bend the elbows.
Thumbs back, pinkies forward.
Really lift up 
through your chest.
Then inhale, head over 
heart, heart over pelvis.
Hug the lower ribs in.
And exhale, all 
the way back down.
Awesome work.
Curl the back toes under.
Inhale, look forward.
Exhale, plant the palms.
You move through a vinyasa here
or go straight to Downward Dog.
Yogi's choice.
Moving with your breath.
Big inhale to open your heart.
Big exhale to send it back.
Nice work.
Now, here we go, press into
both palms evenly in Down Dog.
Then hug 
everything to the midline.
Use your imagination to 
really hug into that center
plumb line, and 
slowly see if you can reach
your right 
fingertips all the way up
to touch your heart space.
Then release it down.
Left fingertips, see if 
you can do it without moving
the hips, touch your heart.
And release.
And right.
And release.
And left.
Woo, it's tricky.
And one more time on each side.
Try to keep your hips 
where they are in space.
And one more time.
Fabulous, lower the knees.
Take a break, 
Child's Pose, or you can move
through a vinyasa.
So you move through a vinyasa
or you're in Child's Pose.
Wherever you are, 
you're breathing.
And then we'll meet in 
a little Hero variation.
So, lower your knees, 
come here or roll up
from Child's Pose, come here.
This is where we'll meet.
Send your left hand, 
palm face up on top of your,
excuse me, your right 
hand on top of your left,
and then lift up 
through the armpit chest.
Breathe deeply.
Nice, even breaths.
Then slowly walk the 
knees as wide as your yoga mat,
a little love for the wrists,
we're gonna swim 
the fingertips around,
so right fingertips are 
gonna go towards the right.
We open that pickle 
jar we've been doing,
and then to the left.
And then we're gonna come down
to the earth with the hands,
and if this is too much, 
you can lift the bum
to ease up on the 
stretch but in time
you might be able to send 
the hips all the way back.
Now open the chest, 
play with that rotation
of the shoulders, so we're
not here, but we're dropping
it down, plug it in.
And then let's balance 
out whatever might need
a little tending to.
Sometimes we don't 
even have to ID it.
We just come into the 
moment, clear the channels
with awareness and with breath.
So big inhale.
Exhale, 
lion's breath, tongue out.
(exhaling breath)
And so you inhale, 
find that buoyancy,
and the exhale, you draw 
it in as we've been doing,
hugging all the muscles of
the abdominal wall in, in, in.
Stick your tongue out 
and look up at the sky
or your third eye.
Your inner teacher, 
your point of intuition.
Let's do it, keep pressing
away from your fingerprints.
Inhale in.
Exhale, 
lion's breath, don't be shy.
Great, one more on the exhale.
Really plug those shoulders in.
Big inhale.
Have some fun and exhale.
(laughs)
And then release.
Fabulous.
Walk the hands out.
Walk the knees in.
Downward Facing Dog.
Wonderful.
Big inhale to lift 
the right leg up high.
Exhale, knee to nose.
Cross the right ankle over the
top of the left thigh here.
Send your hips back, 
Downward Dog.
Peek at me if you need to.
Breathing deep.
Tug the 
shoulders in, you got this.
Inhale in.
Exhale to release, knee to nose.
Inhale, right leg up high.
Exhale, all the way 
up and into your lunge.
Lower the back knee.
Inhale, sweep the arms up 
and overhead, you got this.
And then exhale, 
thumbs back, pinkies forward.
Open the chest, bend the elbows.
Inhale, lift your heart.
Exhale, rain it down.
Plant the palms, 
lift the back knee.
You can move through a flow here
or straight to 
Downward Facing Dog.
Move with your 
breath, just depends on
your energy level today.
From Downward Dog, 
take an inhale.
And exhale.
And then on your next inhale,
lift the left leg up high.
Exhale, knee to nose.
Cross the left ankle over 
the top of the right thigh
and send the hips 
back again, Down Dog.
You got this, big breath in.
Then exhale, knee to nose.
Inhale, Three-legged Dog.
And exhale, step it all 
the way up into your lunge.
Lower the back knee down.
Big breath as you 
sweep the fingertips
forward, up, and back.
And then exhale, 
open your heart.
Lift up from the pelvic floor.
Find the opposition.
Balance out those 
two opposing forces
as you lift your chest.
And then inhale, 
tuck the chin, reach up.
Exhale, rain it down.
Plant the palms, 
curl the back toes under.
Straight to Down Dog 
or you move through
a little vinyasa here.
In Down Dog, we're 
gonna walk the hands
all the way towards the toes.
So you'll walk your 
hands all the way to the toes.
I'm gonna come to the 
center of my mat just for you,
but you can end up wherever.
And then you're gonna 
walk the fingers, the hands
under your toes, 
so that the toes meet
right where the 
wrist creases are.
And you can stand a 
little wide for more stability.
And then wiggle your 
toes and rock front to back.
Shake the head loose here.
We'll be here 
for a couple breaths.
Nice, therapeutic posture.
Bring the breath.
(exhaling and inhaling)
And then slowly releasing
one hand and then the other.
Bend the knees, 
inhale, halfway lift.
Exhale, soften and bow.
Keep those soft knees as 
you roll it all the way up.
Loop the shoulders, 
lift the chest.
Take a deep breath in.
And a long breath out.
Great, draw your hands 
together at your heart.
And slowly, bring 
the feet together,
and nice and slow, lift 
the right knee up again.
Careful not to 
catch it right away,
so we're working 
these muscles nice and slow,
maybe even you lift it 
up and down a couple times.
And then when you're ready,
we have a couple options here.
So we can practice in Tree
again, maybe keeping the toe
on the earth, below the knee,
or grabbing and bringing
it above the knee.
Or, another variation 
for today is we might
lift the knee, cross the 
right ankle over the left.
You can even use your hands
to lift it up a little bit.
Keep active toes if you're
gonna practice this variation.
And then we lift the heart.
Squeeze everything 
into the midline.
So really we're 
balancing the energy.
We're using the 
balancing posture to play with
all this sun and 
moon energy, right,
the masculine, the feminine.
I always talk about it 
as places where we can lift
and places where we can ground.
So you can stay here or 
maybe you're working in Tree.
If you'd like to go 
a little deeper today,
loop the shoulders, keep your
heart lifted, active toes,
maybe you take it 
over into the forward fold.
Whatever variation, 
you're breathing deeply.
If you're in the Forward Fold, 
you'll want to practice
a toe stand, you might 
lift the left heel, come down,
keep that piece of paper
between your bum and your heel,
so find that lift, 
and then you'll work
to bring the 
hands together here.
Okay, there's also 
an arm balance here.
You can plant the palms, 
work to bring your leg
up to a little shelf here.
So we are working in 
all different levels,
all different 
energy levels, that is.
Exploring who we are 
and where we are today.
Big hip opener here.
Please breathe deep.
Careful not to grip in the toes.
And then slowly make your 
way back to Mountain Pose.
Nice and slow, being 
mindful the whole way through.
Then everyone, 
kick your right leg out,
as if you're kicking your
foot into a wall, hi-yah.
And then release, woo.
Shake it off.
Other side.
So we're working in Tree Pose.
Lift the left knee 
up couple times, engage.
Create a full body experience.
So again, what I mean 
by that is we're not just
grabbing and 
hoisting and then holding,
and praying for dear life.
We're really 
coming to the role
of the observer,
observing how we get 
in and out of things,
what needs listening, 
what needs connecting,
what needs balancing?
We're working in Tree Pose or
you can cross the left ankle
over the right thigh.
Feel free to use your hands.
Active feet.
Strong breath.
And then maybe you stay there,
holding onto your focus.
Or maybe you take 
it into a Forward Fold.
Soft bend in that standing leg.
Breathing deep.
There's a lot going on here
and every side is different,
so be present, maybe 
it's an arm balance for you.
Maybe it's coming 
down to the toe stand,
but whatever it is, 
nice, present, full breath.
If your breath gets restricted,
come out, ease up.
Be sweet.
Then wherever you are, 
take one more big inhale in
and use your exhale to 
connect to your standing foot
and slowly roll back up.
Then everyone inhale, paint
the wall with your left foot,
paint the wall.
And we come back to Tadasana.
Awesome work.
Bring the feet together, 
shake it out if you need to.
Big inhale to lift your heart.
Big exhale to relax 
your shoulders down.
Inhale, reach for the sky.
And exhale, forward fold.
You're gonna walk your hands
out to Downward Facing Dog.
So you just get centered on
your mat wherever you are,
nice and soft and easy.
And we'll from here, 
big inhale as you shift forward
into Plank, last Plank.
And then exhale, lower 
all the way down to the belly.
Bring the feet together, 
legs together, squeeze.
Interlace the fingertips behind.
This time opposite thumb 
on top than you did before,
so the weird one.
Press into your 
foundation and inhale,
draw the knuckles away, 
open the chest.
Breathe into your belly here, 
big balloon breaths.
And then here we go, chest
lifts back, throat lifts back,
and then maybe 
send your gaze forward.
And release everything.
Awesome, you're gonna 
turn to rest on your right ear.
Let your hands release 
and then let your big toes
come together and your 
heels splay out left to right.
Relax your shoulders.
Should feel good here.
You can even shake the 
hips a little side to side
if it feels good.
Start to relax.
Shake the hips.
Wonderful.
Then turn onto your left ear,
even it out, shake the hips.
Listen to the 
sound of your breath.
Wonderful, slide the hands back
up underneath the shoulders.
Bring the head back to center.
We'll come up 
through tabletop position.
And then swing the legs around.
Send both legs out long.
Heels as wide as your yoga mat.
When you're ready, 
sit up nice and tall.
So for a lot of people just
sitting up tall here is active.
If you need more, 
lift the heels.
And if you need more, press
into the palms, lift your bum.
It's helpful to 
have blocks here.
Maybe you do 
that a couple times.
Maybe you're just 
working with the breath here.
Wonderful, then draw the
left heel in, Janu Sirsasana.
We'll send our center to 
look past the right toes,
so I'll shift my 
weight here a little bit.
So you pull the 
right hip crease back,
so you're 
facing your right toes.
Then inhale, reach for the sky.
And exhale, think up and over.
Fold, you can grab the 
outer edge of your foot.
You can grab your shin.
Use your hands 
to frame the ankle.
Breathe here.
Active toes.
Then stay here, 
carefully bring your right elbow
or your right arm to 
the inseam of your leg.
Sometimes it's nice 
to lift the earth up
with a block here, but 
for the Yoga Revolution,
I've decided to 
not use the blocks
since not everyone has them,
so we can just work here.
So if you're feeling 
like it's a bit tough,
you can bring 
the elbow to the foot
even as a little lift.
And we're gonna open up,
left fingertips up 
towards the sky.
Find that maybe here.
And you might just stay here
feeling big, grand stretch
in the left side body, 
open through the heart.
Or you might 
take it up and over.
And you might even be 
able to grab your foot one day,
especially with that 
block and breathe here.
So just check it out, 
one more breath
or two here, exploring.
And then release, 
come back to center,
and we'll switch the legs out.
So drawlll.
Whoa, talk about a drawl.
Draw the right heel in.
Extend the left leg out long.
And then shift your weight so
you're facing your left toes.
And take a deep breath in.
Reach for the sky.
Move with your breath, think
up and over as you exhale.
Play here.
Stay present.
Top of the right 
thighbone is melting down.
Top of the left 
thighbone's melting down.
(laughs)
Take one more breath here.
Then shift your left 
elbow towards the inseam.
You might even 
lift it up onto the foot
or maybe on the thigh.
If you have a block, 
you can grab it
and put it underneath.
Then here we go, 
inhale, opening up,
right fingertips 
towards the sky.
You might just stay 
here using that inhale
to find buoyancy, expansion.
And you might take it 
all the way up and overhead.
Spiral your 
heart towards the sky.
Pull your right thumb back.
Inhale.
Big stretch, be mindful.
As you exhale, 
release all the way back down.
Awesome work.
Bring both feet 
together, heels together.
Grab the ankles.
Open the feet like a 
book here and then inhale,
hug the heels in as 
close as they can get
without you finding 
curvature in the spine.
So may not be that close.
May be far out.
Far out, dude.
Inhale.
And exhale.
Big inhale, lift 
your chest even more.
And big exhale.
One more time, lift 
your heart even more.
Ground down 
through the tops of thighs.
And then we'll release.
Awesome work.
Come onto your back.
Windshield wiper the knees
back and forth a little bit,
side-to-side, and then
we're gonna move into
a reclined twist, 
and it's your choice
if you want it to 
be heavy and still
or if you want 
it to find movement.
So you'll lift the knees 
up and you'll either pause
to one side and then the other,
or you'll keep rocking 
back and forth, back and forth.
And come back to center.
Extend the legs out long.
Tuck the chin.
Lengthen through 
the back of the neck.
And bring your arms 
gently to rest at your side.
Get situated here.
Maybe snuggle 
the shoulder blades
underneath your heart space.
Soften through the 
fingertips and toes.
Take a deep breath in.
And exhale out 
through the mouth.
Inhale, lots of love in.
Exhale, lots of love out.
Thank you so much 
for sharing your time
and your energy with me.
We are killin' it together.
So wonderful to be on 
this journey with you.
I'll see you tomorrow.
Great work today.
Namaste.
(lively orchestral music)
