Revolution – Day 17 – Practice Stillness

Revolution – Day 17 – Practice Stillness



– What’s up everyone?
Welcome to your
31 Day Yoga Revolution.
It’s day 17 and today
the practice is stillness.
How’s it gonna be?
Let’s get started.
(lively orchestral music)
Alright, my darling friends,
let’s begin in
Sukhasana or a nice comfortable
seat of your choice.
A place where
you can sit upright
and feel good or
begin the process.
I want to acknowledge
that when we hit
the mat, we’re not
always in the mood,
or maybe it was
challenging to get there
so just arrive with whatever
you’re arriving with today.
Sit up nice and tall
and when you’re ready
we’ll take a deep
breath in together.
And a long breath out together.
Begin to settle in,
deep breath in.
Long breath out.
The power of the breath.
Big inhale.
Big exhale.
And big airplane over my head.
Okay, so allow the
hands to rest gently
wherever they naturally fall,
a place where you can
be for a couple of moments.
And then, as always,
decide what feels best today,
palms face up
or palms face down.
It’s an individual choice.
And while we do move and
adapt with the day and age,
you know, 2017, what’s up?
I’m so modern.
You know, we pay homage to the
ancient yogis and the teachers
and the history
and the philosophy
by staying
connected to the breath,
but truly, in my opinion,
by making it individual.
It’s the irony.
So even in the most
ancient of practices
it was an individual,
it was a very personal
story writing experience.
Ooh, and now little birdies.
So each time
you come to your mat
you have a chance
to really be present
with what’s going
on and the act of just
deciding where your
hands are is part of that.
Alright, so we’ll
deepen the breath
and also today, as a
little way of paying tribute
to the history of
yoga and the roots,
the ancestry of yoga,
we’re going to play
with stillness, so we
understand or maybe we’ll
come to understand
that the asana branch
of yoga is just
one of many branches
of this beautiful tree of yoga.
Read the book if
you haven’t already,
it was the first Yoga
with Adriene Day Book Club book
and it keeps coming back,
’cause it’s so good.
But anyway,
working today on stillness.
So we’re still gonna move,
actually, but we’re going
to come up to things that are,
we’re gonna come up to
things, that’s really great,
we’re gonna come up into
moments that as us to stay,
stay awhile.
♫ Stay awhile
♫ Let me hold you
♫ Stay awhile
Okay, so especially if
you’re new to the practice,
there might be
moments where you’re like,
“Oh, screw this,” see
if you can use your breath
and let’s stick together
and it’s not a super long
practice today either,
to really stay present.
Are you the type of
person who runs away when
you feel discomfort
or can you lean in,
feel it out,
understand what’s going on
and then play it out, play it
forward with consciousness.
Alright, so by now,
hopefully you’ve found
an upright position to be in.
You’ve taken at
least a couple deep breaths
and you’ve said yes to
today’s practice. (chuckles)
Close your eyes now.
And let’s drop in.
You don’t have to do anything.
Just be.
Again, closing the eyes and
just sitting for a moment.
Notice the sounds around you.
Notice where you might
be holding a little tension
in the body.
And then after you
take a moment to notice
where the body is at,
notice the
thoughts that come up,
notice where
you’re at in your mind.
And then after
you’ve acknowledged that,
let’s move to the heart space,
just notice how you’re
feeling emotionally today,
no need to overanalyze,
just notice the feeling.
(breathing in)
And after you’ve taken
a moment to acknowledge
and check in with
the physical body,
the mental space
and the emotional space,
sit up a little taller,
take a deep breath in,
and whatever this means to you,
just take a moment
to check in with your
spiritual body,
your spiritual space,
whatever that is.
Deep breath in,
exhale to let all that go.
Open your eyes,
alternate nostril breathing.
So we’re gonna take the
thumb and the pinky finger,
you can also use the
thumb and the index finger.
If you’re new to this, maybe
do thumb and index finger,
otherwise, thumb and
pinkie, you can also use
the ring finger, you
can also use any damn finger
that you want, as
far as I’m concerned.
But we’ll sit up nice
and tall and take the thumb
to the right nostril.
Keep upright in the
spine, as you inhale,
breathe in
through the left nostril.
(breathing in)
Pause at the top,
retain the breath,
seal the left nostril
with your other finger
of choice, I’m using the pinky,
and then exhale out
through the right nostril.
Now, don’t panic, I’m
gonna walk you through,
big inhale in
through the right nostril.
Pause, retain the
breath at the top.
And then we move
to the other nostril
by sealing the right
nostril and exhaling out
through the left.
Big breath in through the left.
Pause, seal, switch,
exhale out through the right.
(breathing out)
Inhale in through the right.
(breathing in)
Pause, seal, and switch,
exhale out through the left.
(breathing out)
Inhale in through the left.
(breathing in)
Pause, seal, and switch,
exhale out through the right.
(breathing out)
Inhale in through the right.
Pause, seal, and switch,
exhale out through the left,
stick with me, my friends.
Inhale in through the left.
(breathing in)
Pause, seal, switch,
exhale out through the right.
(breathing out)
Release the hand, big breath in
through both nostrils.
(breathing in)
Exhale out
through both nostrils,
relax your shoulders.
Great,
close your eyes, be still.
Listen to the
sound of your breath.
(breathing in)
Wonderful, soft and
easy, open your eyes.
We’re gonna come to
all fours nice and slow.
Come to tabletop position.
Find length through the spine.
Press away from your yoga mat,
curl the toes under,
light a fire in your belly,
a little agni in your
core as you lift the knees,
let them hover,
neck nice and long
for five, breathe deep, four,
three, tug the
shoulders away from the ears,
two, draw the navel
up towards the spine,
and one, slowly onto
the tops of the feet.
Inhale, chest,
stretch through the belly.
And exhale,
rounding through the spine.
(breathing out)
Inhale, open the belly.
Press into the tops of the feet.
And exhale, rounding through.
Inhale to tabletop,
make sure the knees
are right underneath
the hip points here,
and we’re gonna inhale,
extend the right leg
out long, turn
the right toes down,
and then slowly,
when you’re ready,
on your next breath in, lift
the left fingertips forward.
Spinal balance,
hug everything in,
so we’re creating a
little strength today still,
lift your heart up
between your shoulder blades,
lift the right inner thigh,
turn the pinkie toe down.
One more breath, you got it.
And then exhale,
release, left toes go out,
find length, crown of the head
is still reaching forward,
when you’re ready,
lift that leg up
and then inhale, reach
the right fingertips forward,
plug your shoulder in,
light up that fire,
big breaths here.
(breathing in)
One more inhale,
find a buoyancy,
lift with the
inhale and then exhale
back to tabletop position.
Make your way to
Downward Facing Dog,
feel free to walk your
dog out a little bit here
to start,
checking with your body,
continuing with that
smooth, calming breath.
(breathing out)
When you’re ready, come
to a place of stillness here.
Allow the inner
thighs to rotate in,
upper arm bones to rotate out.
Press into all of
your fingertips and breathe
like you love yourself here.
Find stillness,
don’t worry about the heels
coming to the ground,
just be in the posture,
let it unfold.
Rooting down through
that index finger and thumb.
(breathing in and out)
See if you can
drop the fidgeting,
clear the mental space,
one more breath, in and out.
(breathing in and out)
Awesome, slowly
release knees to the ground,
inhale, send the
right leg out long.
And then exhale, bring
the right leg all the way
up and in and we’re actually
gonna swing the left toes
towards the right here and
come to a little half warrior.
So the right hamstring’s
parallel, right thigh
bone parallel to the earth.
If you need a little
padding for the knee here,
you can do that, and
then when you’re ready,
you’re gonna send
the right fingertips out
long forward, upper
arm bone rotating down
and then left fingertips back.
And really reach and
see if you can go beyond
the physical body, so
we’re kind of breaking down
from the vinyasa today.
See if we can really go
beyond the physical body,
beyond the muscles and
bones and send the energy
out way beyond the fingertips.
And see if you can
create length in this left hip
crease by
lengthening the tailbone down,
action points we’ve been doing,
hugging the lower ribs in,
and finding that
containment through the front,
that support.
And then I love
working in half warriors
because you can really
play with your alignment
and the action,
nice and low to the ground.
Wow, just had deja vu,
like I dreamt of this
exact moment, weird.
You’re like, “No, you
just did this last year,
“30 days of yoga,”
but now I felt it.
So play here and your
arms are going to get tired,
so that is the point today,
see if we can stay here.
Trust me, even though
I have bad jokes here,
trust me,
lengthen tailbone down,
lift up even more,
see if you can press away
from your yoga mat, so you’re
pressing into your feet.
Head over heart,
heart over pelvis.
Stacking up all through these
beautiful energy centers.
If you’re familiar
with the nadis, or the,
not naughtys, nadi,
the energy meridians
of the body,
it’s what the yogis call it.
We come into this place
of stillness to activate
those energy meridians.
Pull the pinkies back,
one more breath cycle
in and out, here you got this.
Hold on to your hats.
(breathing in)
Wonderful,
then exhale, release. (sighs)
Right elbow come
to the right thigh
and this isn’t
gonna be a huge move,
just a subtle move
as you send the left
fingertips forward,
up with the shoulder in
and up and back.
Keep the tailbone
lengthening down,
so you don’t wanna
arch your back here
but keep the pelvis
and keep the tailbone
lengthening down,
pull the right hip crease back.
Inhale in, pull the left
thumb back and then exhale,
stay here, breathe.
(breathing in)
Inhale, think Upward Facing Dog,
one more breath.
And then exhale, draw
the navel into the spine,
release the
fingertips to the earth
and you’re gonna
walk your fingers,
your hands all the way to
the back edge of your mat.
Turn the right toes in,
as if you were standing
in warrior, and then inhale,
draw the right fingertips
down and up, opposite direction,
a little gate variation here.
And then feel this
connect from the outer edge
of your right foot,
all the way through
your right fingertips,
breathe here,
left wrist under left shoulder.
So there’s variations
you can play with here too,
of course, but see if
you can come into a place
where you can allow
the breath to move you.
Drop fidgeting.
(breathing in and out)
Maintain awareness in the neck.
Then on an
exhale draw it in,
use the fingertips
to walk it all the way
back to the front,
lunge, left toes
come back in alignment,
low lunge, inhale,
open the chest,
exhale to all fours.
Second side, inhale,
extend the left toes out long,
exhale, step it all the way up.
Swing the right toes around,
and then when
you’re ready, Warrior II,
or half warrior,
so strong in the legs.
So I’m pulling back
in that left thighbone,
left hip crease.
Sending the fingertips
out long, long, long,
lengthening tailbone down.
And then see if you can go
beyond the fingertips here.
Reach beyond
whatever’s in front of you,
reach beyond
whatever’s behind you,
pull the pinkies back.
And then again,
lengthen tailbone down
so you can feel
that opening, that length
through the right hip crease.
Soften the skin of the face,
can you bring a
calmness, a peace,
and if you’re frustrated,
right on, dude.
Stick with me, use your breath.
(breathing in and out)
It’s a practice, it’s a training.
How do you handle discomfort?
Can you be still
and present in a moment?
Can you access the
power that you have within you
with your breath?
(breathing in and out)
Upper arm bones
are dropping down,
hug lower ribs in, lift up,
try to press away
from your yoga mat,
you got this
for one more breath.
If looking forward
is hurting your neck,
you can always look out,
take one more breath,
wherever you are, in and out.
And slowly, don’t
drop it, stay in control,
left elbow to the
top of the left thigh
and right fingertips
go down to come up.
Open, soft and easy,
drop the right shoulder down,
breathe deep here.
And then notice if
you’re just collapsing
into the top of
your left thighbone,
see if you can
maintain awareness in the torso,
all four sides.
Breathe, try to press
into your right pinky toe.
110%, full body experience.
Experience your body, inhale.
And then exhale,
fingertips slowly drop down.
We walk the hands all the back,
we turn the left toes in,
so now there’s a sweet
inner spiral here
just like in Warrior,
and right hand comes
down and left fingertips
sweep all the way up.
You can take it all
the way up to the back,
or maybe up to the
ceiling and then just notice
if you’re collapsing
into your right hips,
see if you can lift up,
lift, lift, lift even more.
(breathing in and out)
Lots of awareness in the
neck so we’re not dropping,
breathe deep.
Awake in everything
here, stick with me.
(breathing in and out)
And pull the left thumb back,
take one more breath.
Feel that deeper
stretch, a longer stretch
in all four sides of your torso.
Relax there and
then exhale, come back
all the way, walk
the fingertips towards
the front edge, come
to a nice, low lunge.
Stay focused,
stay calm, inhale, look forward
and exhale back to all fours.
Wonderful, from
here we’re gonna bring
the two big toes together,
press away from your yoga mat,
so press up onto the
toes, lift your knees,
and we’re gonna
slowly come up to a little
toe stand here.
If you’re able to put
your heels on the ground,
you can play there,
otherwise, most people will
keep the heels up
and so I will too.
And we’re gonna
squeeze the arches together,
squeeze, squeeze,
squeeze, and you might just
keep your
fingertips on the earth here,
neck nice and long.
Or you might slowly
begin to bring one hand
up to the top of the
thigh and then the next.
And to stay here, we’ll
squeeze the feet together,
draw the navel in
and up, and you’re almost
gonna wanna think of
it as if you’re lifting
your hips up off your
heels, rather than sinking in.
So imagine a
little piece of paper
sliding between
your bum and your heels.
And you can bring the hands
together at the heart here
or again, keep the
fingertips on the ground.
And then there’s no
time like the present,
try to find a
stillness practice,
stillness here.
Maybe today’s a
great day to thoughtfully
press the palms together,
bring the elbows
left to right,
lengthen tailbone down.
Breathe, hold on to
your focus here, just be.
Don’t give up, if you
need to make adjustments, yes.
(breathing in and out)
Take one more breath
and then exhale, release,
fingertips come to the mat,
we come to a seat,
send the legs out long.
Heels as wide as your yoga mat,
and then if you need
to shake the feet out here
a little bit here, please do.
Fabulous, inhale,
reach for the sky,
press into your heels, exhale,
take your fingertips
all the way forward
to the front edge of your mat.
Slowly rolling it up,
inhale, reach for the sky,
exhale, fingertips to
the front edge of the mat.
Inhale, roll it up, last time.
Exhale (breathing out).
Inhale, roll all the way up
and we’ll interlace the
fingertips, walk the heels
together, together.
Index finger pointing
forward, you’re gonna roll down
super slow,
articulating through the spine,
nice and slow,
okay, and there will
be that breaking point,
but stay focused,
see how long you can hold.
So scooping the
tailbone, maybe pointing
the toes for a
little counterbalance.
Firm through the legs,
as slow as you can go,
nice and slow, all the
way down, take your time.
Upper arm bones drop down,
elbow creases toward the sky,
slow and steady.
(breathing in and out)
Eventually, you’ll
release to the ground,
bring the hands to your
sides, walk the knees up
toward the sky,
feet on the earth.
Cross right angle over the left.
Thread the needle
here, kick your left
foot up into an
imaginary wall and squeeze.
Tuck the chin,
slightly, breathe deep.
Close your eyes.
(breathing in and out)
Extend the left foot
up towards the sky,
stay here for a couple breaths,
that knee does not
have to straighten,
breathe deep,
feel that shake, that tremble.
Don’t back off.
So you wanna be
mindful, of course,
and careful, safe,
but can you also
meet your edge and
stay there with your breath?
When we work in this
way you’ll be so surprised,
look, my legs are
shaking, I’ve been here
a million times and
when we work in this way
we really unlock
such incredible things.
I’ll talk more
about that in the email,
I just want you to breathe.
(breathing in and out)
And then slowly unravel,
release the legs and switch,
left ankle
crosses over the right.
(breathing out)
Thread the needle,
kick your right foot
into an imaginary wall.
And breathe deep.
Squeeze the legs
up towards your heart,
your chest.
(breathing in and out)
Extend the right
leg up towards the sky
and now be here.
Breathing, spread the toes.
(breathing in and out)
Take one more big inhale here.
And then exhale,
slowly unravel and release.
(clears throat)
So we have two
options here, we’re gonna come
to a Happy Baby or Stirrups Pose,
which we’ve
done together before.
So we grab the
outer edges of the feet,
open knees wide and
then kick one foot up
and then kick the other foot up.
And we’re kicking the
feet up towards the sky
and then we’re
grounding down by pulling some
weight into the arms.
If this is not available to you,
you can always do one at a time.
The second
variation or option today
is to work in Plow Pose.
And if Shoulder Stand
is in your practice,
and you wanna set
yourself up mindfully
and carefully, with support,
I’m all about it, but let’s
just be really mindful here.
So we wanna get into a
place where we can stay
and breathe there,
not hold there,
but be in the posture.
So working in
Happy Baby or Stirrup Pose,
or Plow variation, we’ll
snuggle the shoulder blades
underneath the heart space.
Walk the heels up like
we’re coming into Bridge,
and you can grab the
outer edges of your mat
or press your
palms into the earth.
And we’ll use a little
scooping up of the tailbone
to lift the knees
up and the toes over.
And then walk the
shoulder blades in even more.
And just check this out, so
you might bend your knees,
bring the hands to
the lower back here.
You might bend
your knees to start
and just keep them
even here, breathing deep.
(breathing in and out)
Breathe, breathe, breathe.
Maybe begin to
straighten the legs
maybe begin to interlace the
fingertips and send them down.
Keep breathing, or if
you feel like your breath
is restricted, then
come out of the posture.
Careful not to
turn the neck here.
Draw your
knuckles down and away,
if they’re extended.
Breathe.
Soft jaw.
(breathing in and out)
To come out, bring
the hands to the earth
or to the lower back.
Bend the knees,
bring them by your ears.
Then just like you
did when rolled down,
slow and in control,
the best you can,
taking one little
vertebrae at a time,
sliding down,
have some fun with it.
And release.
If we’re catching
up with our friends
in the Stirrup
posture, fabulous,
let’s all come
all the way down now,
extend the legs out long.
Windshield wiper
the toes side to side.
And bring the feet
together, arch to arch,
walk the hands
underneath your bum,
snuggle the
shoulder blades here.
And you can
squeeze the legs together,
point the toes and
just stay here if you like,
or we’ll press
into the elbows.
Again, nice and
firm in the lower body,
press in the elbows and
begin to lift the chest up,
lift up from your armpit, chest,
and then maybe if
Fish Pose as you practice,
you draw the crown of
the head to the earth.
Breathe here.
(breathing in and out)
Then use an inhale to
expand as we’ve been doing
and then we control an
exhale to draw the navel down,
release the head and
everyone release the legs,
the arms, center yourself
on the mat if it feels good.
And come to Shavasana.
Feel the blood flow in
your legs and your arms,
close your eyes,
see feelingly.
(breathing out)
Maybe you part your lips here,
soften the tongue in your mouth.
And try to be receptive here,
be still, try not to fidget.
So we get really
good at noticing our arms
starting to tone
and things starting
to lift and
thoughts starting to change
and this is what it’s all about.
So here you have
an opportunity to just
really feel how the energy
is moving through your body
and if that’s not
happening for you,
that’s all good,
it’s just a practice
of being present
or receptive to that.
But take a couple
more breaths here together,
so close your eyes and relax.
Know that this
time is time well spent.
Sometimes, this
time is more precious
than crunches
or Side Arm Planks.
A time for you to
really recalibrate, restore.
To find peace and
clarity from within.
Honoring the
practice of yoga asana
and remembering or learning that
it is a tool to bring
us closer with our truth.
Whether that’s through
meditation or just a quiet
moment here in Shavasana.
Thanks for doing the work,
sharing your time
and your energy with me.
Continue to notice how you feel
throughout the rest
of the day or the rest
of the evening.
Peace.
Namaste.
(lively orchestral music)


Revolution - Day 17 - Practice Stillness


All credits go to Yoga With Adriene