Mix It Up

Hello everybody. Let's mix it up, shall we? Let's stir the proverbial yoga pot because I think that's what needs to happen sometimes is you disrupt the norm. You agitate the mixture, and I think that agitating the mixture is the only place where innovation can come from or innovation inside ourselves when you're on the mat as well. Sometimes you gotta mix it up.

Sometimes you gotta be that little metal ball inside the spray paint can that bounces around and mixes the two chemicals together. So let's mix it up. Let's start to breathe though. We're not gonna change that up because you gotta breathe. So start to breathe in and out through your nose, ojai breath.

Slow inhales, slow exhales. Little constriction in the back of your throat. Real gentle. This is gonna be the connection of our flow of breath to motion. You're making a constriction back there.

You can hear the breath out and the breath out's a bit longer than the breath in. Keep that flow going inside. That's the consistency. Everything else we're gonna mix up. So as you're breathing now, let's start off. Lie back onto your back into a shavasana onto the mat.

Give it a couple breaths here to find the breath, say three cycles in and out through your nose. And we're gonna use that meter of the breath to find the pace of the motion. It is the metronome inside the body for a flow. And then from here, draw your knees into your chest, give yourself a squeeze, put your hands on top of your shins. Now as your knees are into your chest, from here, we're gonna flow from here. Bring your hands down next to your hips.

Press your palms into the mat, keep your knees bent. And with the breath in, bring your big toes toward the floor. Your low back will just barely lift up off the mat. And when you breathe out, bring your knees back to your chest. Finding breath in motion. Do it again. Breathe in. Your big toes almost touch the floor. Now, when you breathe out, bring your knees towards your chin.

Breathe in. Lower your spine back down. Big toes almost touch. Breath out knees to forehead, agitate the mixture. Breathe in, lower your butt toward the floor. Big toes almost touch the mat.

Breath out plow pose, anywhere between any of those, breathe in. Lower your spine. Bend your knees again. Big toes almost touch. Breath out plow pose. This is our flow from the back.

Mix it up. Do it again. Breathe in. Bend your knees. Big toes almost touch. Breath out plow pose. Now, if you wanna mix it up some more, reach your hands up over your head, so you can almost get your toes, breathe in, bend your knees, big toes, almost touch. Breath out plow.

Here's our flow. Mix it up. Two more. Breathe in. Lower your spine. Big toes almost tap the floor. Breath out plow.

Do another one. Breathe in. Mixed it up, lower down, breath out, bring it back up. Plow. Now, breathe in, bend your knees, bring it back down. Take your feet as wide as the mat as you breathe out.

Inhale, knees to chest, take plow again, breath out, feet wide as the mat, can you sit up and reach your hands through your legs? Mix it up. Breathe in, rock back in that shape, just like that. Melasana shaped back, breath out, rolled up, hands go through, mix it up. Breathe in back.

Breath out, come up. Now, again, breathe in back. Can you come up to Malasana? Breath out hands to heart? If the answer was no, you just did this.

You went, oh, now I'm in Malasana. Take a breath in, put your palms on the mat. When you breathe out bootstrap, press your butt up and back, keeping the palms on the floor. Breathe in, lower your butt to the mat, lift your heart up. Breath out bootstrap, press your butt up and back.

Inhale, lower your butt. One breath, get down. Breath out, bootstrap it up. One move. Do two more like that.

Big inhale, lower your butt. Slow breath out, bootstrap, mix it up. Get upside down. Do one more. Breathe in. But down, hard up. Breath out bootstrap.

He'll tow your feet to hip distance from right here. Take a deep in, breath. Come halfway up with your hard hands to shins. Breath out fold, left foot to the back of the mat, left knee on the floor, inhale, and then reach your arms straight up. When you breathe out, draw your belly back, hug right heel to left knee.

Breathe slow through your nose. With an inhale, lift your heart up and back now. Breath out, plank pose, hands top of the mat, step your right foot back, take an inhale, pull feet to hands here. When you breathe out, lower your knees, lower your chest to the floor, all the way down your prone, breath in, baby cobra, lift your heart, breath out downward facing dog, take it back. But Wushaiy breath consistent.

Let's mix it up. Take a breath in. Breath out. Walk your hands to the back of the mat, fold at the back, feet, hip distance. Take an inhale, come halfway up from the back of the mat. Breath out, fold forward, stand up, breathe in, reach to the sky with an inhale, big breath in, breath out hands to heart, feet at hip distance, please, inhale, utkatasana, bend your knees, arms up, breath out full forward, inhale plank pose, walk forward, breath out, knees down, lower your chest to the floor.

Real slow. Now, you come up a little higher, maybe, inhale cobra pose, lift your chest. Breath out down dog roll back. Inhale, lift your heels. Look to the top of the mat now. Breath out, bend your knees, walk your feet up top of the mat fold half way up, breathe in.

Breath out, fold forward, belly in, warming up that spine, take an inhale, reach up to the sky, inhale, breath out hands to heart. Inhale, utkatas in front of the mat, bend your knees reach up. Breathe out full forward. Inhale, come halfway up, shoulders as high as hips, lengthen, breath outfold, right foot back, right knee softens to the floor. Big breath in, come up, and then reach up.

When you breathe out, belly is back, hug, you're drawing in left heel drawing back towards your right knee, adduct. Back foot kicks into the mat just a hair, take an inhale, lift your heart up and back out of your hips, breath out plank pose, left foot back, take an inhale, pull feet to hands. Now, you make the call here, Chaturanga, breath out halfway down. Up dog, breathe in. You can take a cobra, up dog, your deal, breath out downward facing dog. Bree slow.

Inhale, lift your heels high, look between your hands, breath out, bend your knees, float your feet up top this time instead of step. Toast touched, please. Big toes together. Put one inch between your heels. Now with a breath in, utkatasan powerful pose, reach up.

Breath out hands to heart, twist right. Very traditional pose right here. So let's mix it up again. Take a breath in. Now from here, breathe out, lift up onto your tip toes, pressing your shoelaces forward, press your left elbow into your right thigh. Now with your tip toes up, maybe you open this up, left hand down, right arm up.

Change your direction a bit. The usual suspects have changed their mask right here. Turn your lungs up. Breathe in, heels down, breath out hands to heart. Inhale, stand up, reach up, breath out hands so hard.

Inhale, utkatasana, bend your knees, arms up, breath out twist left, right elbow left thigh. The old favorite burrito at Khatasan, let's mix it up. Breathe in. When you breathe out, press your shoelaces forward, lift your tip toes up. Now from here, you might mix it up a bit more. Right hand down, left arm up, shoelaces, lift, breathe slow.

Take an inhale, breath out heels to the mat, hands to heart, breathe in. Breath out our to, and lower your butt arms forward, mix it up. Take a big inhale. Breathe out, stand up, arms to sides. Inhale, utkatasan halfway down, bend your knees.

Breath out full forward. Breathe in. Come halfway up. Link in your chest. Chaturanga. Breath out lower. Breathe in upward dog.

Lift your chest up. Hi. Slow, breath out, down dog, roll back, inhale, right leg, high to the sky, breath out, step to right thumb, right foot, back heel spins to the inner foot, breath in, warrior one, reach up. Breath out Chaturanga floats your right foot. Yes, we are doing traditional surya b. Inhale up dog. Come up. Breath out down dog.

We're not mixing it up. Breathe in, left leg up, breath out step to left thumb, spins your inner right foot. Breathe in warrior one, because surya B is freaking perfect. Chaturanga breath out, left foot hovers. Inhale, up dog.

You don't mess with that perfection. Breath out down dog. Free slow. Slow through your nose. There's certain songs you never cover because they are just existing unto themselves as far as I'm concerned, Suria b, the great equalizer. Breathe in, lift your heels, look forward.

Breath out, bend your knees, put your feet between your hands. Breath in utkatasana powerful pose, bend your knees. Breath out straight legs, hands to heart. Inhale utkatasana. Breath out, Arta uttanasan, lower your butt reach forward.

Get on to your butt. Take your feet wide as the mat. You're still reaching forward. Let's do some roll ups. Breathe in, roll back in that shape.

Breath out, roll up, reach forward. Inhale back, breath in. Breath out roll up. Again, breathe in. Roll back. Malasana.

Breath out, roll up hands to heart. Inhale, lift your chest. Breathe out full forward. He'll tow your feet hip distance. Inhale halfway up.

We're never moving fast. Chaturanga breath out. We're moving frequently with breath. Inhale upward dog. Come up.

Breath out down dog. Let's mix it up. Breath in, right leg high. Breath out step to right thumb. Look forward.

Big inhale, left knee up, hip, height hands up, breath out, step back, low lunge to where you just were, spin to your inner left foot. Breathe in, walk your hands around to the left, to the back of the mat. Breath out chaturanga left foot hovers. Up dog, breathe in back of the mat. Breath out down dog, shake the can of spray paint, breathe in, right leg up, Breath out step to right thumb, look forward.

Breathe in, left knee up, hip, height hands up. Breath out step back low lunge, spin to your inner left foot. Breathe in, walk to the left top of the mat. Breath out chaturanga left foot hovers. Upward dog, inhale, come up, breath out down dog, one breath, one move, inhale, left leg up, breath out step to left thumb, look forward.

Breathe in, right knee up, hip high tens up. Breath out step back low lunge, roll to your inner right foot. Breathe in, walk to the right, 10 toes to the back. Chaturungo, right foot hovers breathe out. Breathe in, up dog.

Come up. Brass out. Down dog. You gotta shake the can to make a little alchemy. Breath in. Left leg up. Breath out, step to left thumb, left foot, look forward, inhale right knee up, hip high tens up.

Breath out low lunge, step the right foot back, roll to the inner right foot, walk to the right, breathe in, back to the top, breath out chaturanga, right foot hovers. Inhale up dog. Come up. Breathe out. Down dog. Roll back. Now, from this down dog right here, take your feet as wide as the mat.

So just spread them out there all the way to the edges of the mat. Let your heels now turn in. Your toes point out. You got a v shape with your feet. Breathe in, slow through your nose.

With a breath out, bend your knees, walk your hands to the back of the mat, Malasana squat, hands to heart. Now with your elbows inside your inner knees, as you draw the center of your hands down through centerline, that's gonna torque your knees out a bit, lift your heart up, breathe. That's gonna help you lift your heart. Now question being, with your elbows pressing into your inner knees, can you keep the heart lifted without dumping forward, breathe in and then balance your arms on your knees, breathe out without falling forward. Make fist with your or make fist with your hands.

Pretty tight fist. Breathe in. When you breathe out, start to roll your closed tight fist in very slow circles. Breeze slow through your nose and then roll your wrists the opposite direction. Clockwise to counter, counter to clock, whatever it is. Just move them.

Not open hand, fans, tight fist. Let me give your wrist a little stretchy roo before we, mix it up a bit. Take a big in breath. When you breathe out full forward, he'll toe your feet to hip distance. Walk out, down dog, come forward.

So we're gonna go get a little mix it up here. So from a down dog, scaffold one, if you're coming on the scaffolding approach from lower to higher, you're on scaffold one. Next one up, breathe in, right leg up, three legged dog. Next one up, breath out, pop up onto the fingertips of your left hand, neck scaffold. You want to keep going higher, get on the index and middle fingertip only of your left hand. Get on only the index tip of your left hand.

Next higher, sweep your left hand back, two legged downward facing dog. Breat slow. If you wanna play a little bit, really mix it up, start to travel forward with your heart, right knee to right elbow, two legged plank, mix it up. Breathe. Take it back, two legged down dog, breath in.

Left hand to the mat, three legged down dog, breath out, put your right foot down. Going straight into the next one. Breath in, left leg up, three legged dog, park it there or breathe out, pop up on the fingertips of your right hand, keep breathing, mix it up, maybe index middle of the right hand, maybe just index finger, maybe you sweep your right hand back two legged down dog. You wanna party a little bit, come forward, two legged plank, left knee, left elbow. Oh, stay with it. Breathe in two legged down dog, breath out right hand down, three legged down dog, left foot to the mat.

Let's rinse it out. Shall we? Breath in, plank pose. Come forward. Breath out chaturanga lower. Big inhale, lift your heart upward facing.

Breath out downward facing dog. From down dog, lift your heels, look forward, breathe out, bend your knees, float your feet up top of the mat halfway up. Take a breath in. Breathe out fold forward. I just had a great idea. Step back downward facing dog.

We're gonna float your feet up top of the mat. But this time, instead of floating your feet between your thumbs, can you kick your little legs, your frog legs up like I just did? And step them up to melasana, float up to melasana. So breathe in, lift your heels, breathe out, bend your knees. Can you frog kick, melasana top of the mat, hands to heart, breathe slow.

Agitate the mixture. You gotta shake the little paint can around to get it to work. Now, from this Malasana, my favorite transition, reach forward, sit down. We're gonna roll up just like we did before. This little shape right here, breathe in, roll back, breath out, roll up. Now come up to Malasana.

Breathe in, roll back. Breath out, Malasana. Come up. Now, we're gonna do that again. You can come up to Malasana or when you come forward, can you roll into crow? So let's do Malasana one more time.

Put that in the old circuitry. Breathe in rock back. Breath out Malasana. Mix it up. Breathe in, roll back. Bakasana.

Breath out. Take an inhale. Breath out. Oh, that's the stuff. Chaturanga. Up dog, breathe in, lift your heart, breath out down dog roll back. You gotta agitate the mixture.

Lower your knees to the mat. Please sit on to your heels. You can mix it up. You know what we're never doing yoga, stretch your neck, interlace your fingers behind your butt. Pull your fist around towards your left hip.

As you can see my fist on my left hip right here. Now I don't want you to put any language in your body about down, only up, which means your right ear is gonna go up and to the left. So breathe in, lift your right ear up and to the left, up and over to the left. Target is from this right ear trapezoid all the way down into PAC minor scalenes, this whole bit of real estate. You might even start to roll your chin up to the left. I even pursed my lips up to the left.

Breathe. If you want to get into the back of the neck, roll your chin down to the left. But your fists are secure on the left hip. Breathe, right shoulder blade slides down your back. I'm taking one more breath up to the left. All day. That's how long I could do that.

Roll your face down towards your lap. Look forward. Pull your fist back around to your right hip. Up, not down. Breathe in. Lift your left ear. Up to the right, left ear up to the right, which I e breath slow.

If you want to get a little more to the front of the neck, you're going to take your chin. Up to the right. You might even purse your lips, up to the right, pursing like smooching them up to the sky. Breathe. Left shoulder blade rolls towards your opposite back pocket toward the right back pocket.

You wanna get to the back of your left neck, left neck, roll your chin down to the right. Pretty slow. Mix it up. I'm gonna go up one more time. Now from here, just roll your drishti, your face, your eyeballs down towards your lap, unhook your arms, hands to lap, keep breathing slow through your nose.

And then swing your legs around. Lie onto your back, please. We're gonna take our hip opener from the back, kinda mixing it up. We're gonna take supine, goemacosin right here. So from here, cross your right leg over your left, like you were gonna do an eagle, supine Garodasan, like you're gonna do eagle pose, hug your thighs together, reach up with your hands, grab your outer feet.

Flex your feet, lie back and breathe in. Now, right now, your right leg is on top of your left. That's the target hip, right hip. Breathe in. Breathe out, pull your heels Oh, hello, sir, down towards your armpits.

It feels counterintuitive, but the further you pull your left elbow toward the mat, the deeper the stretch on your right hip. It feels like it should be this right arm, but it's not because we're mixing it up. You're exactly right. Breathe. Can you get the top of your butt crack slash bottom of your sacrum closer to the floor as you pull your heels down and breathe. Shoulder blades to opposite back pockets, even here down the back.

Now if you need a little deeper stretch in your right hip, take your heels further away from your hips and pull down. If you need a little less, bring them closer to your hips. Last couple breaths. Now, slowly release this breathe in, unwind your legs, breath out, cross your left thigh over your right, grab your outer feet. I gotta sit up to get him.

You might not have to. Breathe in, lie back. Breathe out. Pull your heels towards your armpits. Now, the lower your right elbow goes, the more the opposite left hip will have sensation. And vice versa.

Like I said before, the further you take your heels out Oh, these hips are different. Anything that's organic, there's no such thing as symmetry and anything that's organic. We might look like our two sides are the same, but they are not. So you might need to adjust heels further away for more depth. Or closer on this left hip. Pretty slow. Your next breath out, you might get your right heel or left heel a little closer to the floor.

Take one last big old breath in. Fill up with a breath out release it, pull your knees into your chest. Give them a squeeze. Now keep your knees bent. Put your feet back onto the mat, inner hip distance, inner hips. So in fashion, your hips or your outer hips, right, and close, that's your hips.

In yoga, your hips or your butt knuckles are your inner hips. That's how wide your hips are in yoga. Hip distance is that. So inner hip distance, you can almost tickle your heels with your fingertips in this neighborhood generically. Right? Now from here, reach your hands up over your head. We'll mix it up a little bit. With a big breath in, press your upper thighs up to the sky as you drive your centers of your heels into the floor.

Breath out, unroll your spine back to the mat, bring your arms back next to your body. Now, flow with that. Breathe in. Take your hips up, arms overhead, breath in. Breathe out, unwind your spine, arms to the floor. Centers of your heels root down.

Breathe in. Hips up, arms overhead. Breath out, unroll your spine from top to bottom back down. Let's go two more. Inhale. Take it up. Mountains of the big toes are rooted down.

Breath out, roll it down. Last one, inhale up, inner thighs roll down, outer hips, rotate up. Breath out, come down slow. When your butt touches the floor, scoot it two inches to the right, extend your left leg long, right knee into your chest, breathe in with an exhale, cross your right leg to the left to twist. Right arms reaching right. Now, this is traditional supine twist.

Stay put. If you wanna mix it up, bend your left knee, reach back with your right hand, scoop up your inner left ankle. Bend your right knee, grab your outer right foot, left hand. Breathe in, kick your right heel into your left hand, breath out, kick your left foot into your right. Breathe slow, right shoulder blade on the mat. Allow the agitation to happen, can you keep the breath very unagitated and slow?

How can you soften with this last breath cycle in and out? Slowly release the right foot, release the left, roll back onto your hips, feet to the mat hips to center. Scooch your hips two inches left, extend your right leg, left knee, and breathe in. Breath out, guide your left leg over to the right, turn your nose to the left. I'm always connecting with breath, even in a somewhat stable or quiet pose. Now, if you wanna mix it up, bend your right knee, reach back with your left hand, scoop up your right foot, bend your left knee, your right hand grabs your outer left foot, inhale.

Breathe out. Kick your left foot, kick your right foot down. Turn your nose up to the left. Oh, this side is definitely not as entertaining as the other side, but isn't that just life? We mix it up, we breathe, and we live in what we've created.

Same thing on the mat. Bree slow. What can you soften with a breath out? Slowly releasing your feet, rolling back onto your hips, slow, feet to the mat, hips to center, put them down, knees to chest, big breath in. Sai out Shivasana let it go. Hi.

I like a big old sigh to heave a sigh of relief to really let go of the tension in the throat. Soften your forehead. Eyes are heavy in the sockets. Relax your ear lobes. Soften your jaw.

You've now stirred the mixture around, let it be, let it integrate into something new, integration to innovation. I say staying that Shivasan as long as you can. I thank you all so much for sharing your practice with me. Thank you for your heart, your trust, thank you for your discipline and your courage.