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- Hello everyone and 
welcome to Revolution.

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Your 31 day yoga journey.

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I'm so honored and 
excited that you're here.

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It's day one and the 
practice is focus on ease.

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So fear not if 
you're a little tired,

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a little heavy today, I got you.

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We're easing 
into it but we're also

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setting ourselves up for a 
smooth ride by focusing on sukha

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or ease on the very first 
day as a way of making sure

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that we take care of our bodies

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and move with a kindness 
and a love that you deserve.

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And that I deserve as well.

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So hop in to something 
comfy and let's get started.

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(light music)

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Alright my friends let's begin 
in a nice comfortable seat.

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Legs crossed.

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Sukhasana or the easy pose.

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So sukhasana, sukha is 
the Sanskrit word for ease

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which is the focus of 
our first practice here

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on this journey together.

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So I'll invite you 
to sit up nice and tall.

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Close your eyes, 
trust me, trust yourself.

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Trust the video and 
trust this experience

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by closing your eyes.

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So don't cheat 
yourself here, close your eyes.

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And take a nice deep breath in

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and as you exhale 
relax the shoulders down.

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And as we just take a 
moment here to settle in.

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Tune in.

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Allow the closing of 
the eyes to be an invitation

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to come in to the 
role of the observer here.

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So you might actually 
think we're here to do

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31 days of yoga, well 
I have a little secret for you.

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We're actually not 
here to do 31 days of yoga.

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Boring, that is 
so two years ago.

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31 days of yoga, boring.

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So we're really here,

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we're gonna use the 
tools of yoga of course.

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But we're really here to 
create and have an experience.

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So today's practice is 
just about getting soft

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and easy, setting 
the tone for a journey,

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a practice that feels good.

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So begin to deepen your 
breath, just nice and slow,

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gently with the inhale.

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And soft and 
easy with the exhale.

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And so the focus 
of today, sukha, ease,

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is kind of perfect because 
the mantra here on the channel

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and in this community 
is find what feels good.

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And the word sukha although 
it can translate to ease

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and it kind of also 
translate to being comfortable

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and soft and happy.

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The actual root word su and 
kha translate to good space.

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So here on our journey 
we are exploring our bodies

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and our breath

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and trying to really,

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go on journey 
within that good space.

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The idea of being that 
yes, we're going to get trim

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and tone and fit and 
amazing in our bodies.

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But that, that's 
really just container

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for what's on the inside.

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So tending to 
that good space inside.

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Knowing that if we 
tend to the inner world,

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the good space within we'll 
able to access that off the mat

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with more ease, with more sukha.

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Alright draw your 
hands to your heart.

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Anjali mudra,
prayer position.

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We'll take a deep breath in,

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sit up nice and tall.

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And exhale bat 
the eyelashes open.

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So we're going to 
start by bowing head to heart

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and bowing to one another 
here as we begin this journey.

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So take a deep 
breath in (inhales)

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and exhale, bow 
the chin to the chest.

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Now keep it here and 
I'll guide you with my voice.

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We're going to activate through 
the upper back body here.

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Bowing head to heart.

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Nice long smooth 
deep breaths.

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And so you take what 
you need on this journey

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and the key word 
I think is allow.

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Allow for the story to unfold.

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We're not here to do yoga.

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Surprise.

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But we're here to 
have an experience.

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Can't wait to see what happens.

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Here we go, 
inhale, lift the chin,

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release the 
finger tips to the side,

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take a deep breath 
in through the nose.

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Loop your shoulders, 
open up through the chest.

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(inhales) And then 
exhale out through the mouth.

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(exhale loudly)
Two more like that.

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Big inhales, sit 
up nice and tall.

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(inhales) 
Exhale out through the mouth.

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(exhales loudly) 
One more,

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maybe walk your 
pinkies back a little bit.

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Inhale (breathing in) 
and exhale empty it out.

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(exhaling loudly) So soft 
easy movement here

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as you plant the 
left palm and inhale,

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lift the right 
finger tips up and over.

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So notice right away 
if you're pretty rigid.

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See if you can find 
soft, easy movements.

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Then side body stretch here.

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Finding movement 
that feels good.

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So today's practice is 
nice and low to the ground.

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So you can settle in, 
I got your back.

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Then inhale all 
the way up to center

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and we'll take it 
to the other side.

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Create a smooth ride for 
yourself with the breath,

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with your awareness.

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(breathing heavily)

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Then inhale, come all 
the way back up to center.

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And this time 
loop the shoulders,

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open the palms, take a 
deep breath through the nose.

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(inhales) And this 
time out through the nose.

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(exhales heavily) 
Two more times.

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In through the nose 
and out through the nose.

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Last time, palms are 
open, ready to receive.

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(inhales heavily)
Beautiful, inhale.

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Reach the 
fingertips all the way up.

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Big stretch up towards the sky

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and exhale, hands to heart.

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Nice, we're going to come to 
all fours, table top position.

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How you move from one 
thing to the next is everything.

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So again consider the 
practice of sukha, of ease today

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as you transition to table top.

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Take your time.

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Alright, center 
yourself on the mat

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and set yourself 
up for greatness here.

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So lots of TLC as 
you plant the hands,

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spread the fingertips wide.

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Wrists underneath the shoulders,

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knees directly 
underneath the hip points.

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Notice that the 
toes are going in and out

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and each time you 
come to this shape

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really be meticulous 
with how you set yourself up.

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So we'd find the form and 
then we liberate ourselves.

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We find a little 
freedom within the form.

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As you inhale drop 
the belly, open the chest.

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Then as you exhale 
moving with the breath

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round through 
the spine, cat, cow.

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Inhale, open your heart, 
press into your foundation.

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And then soft easy movement

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as you draw the 
chin to the chest.

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So don't create any added 
tension for yourself here.

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Move with the 
mindfulness and with an ease.

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Alright on your next inhale
come back to table top position.

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Bring the big toes together,

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send the knees as 
wide as your yoga mat

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and then walk the hands 
out towards the front edge.

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Then inhale, 
look forwards, smile

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and exhale send the hips back.

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Life is good.

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Inhale, big breath here,

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feel the skin of 
the back stretch.

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And exhale, 
allow the hips,

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the bum to 
grow heavy here,

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extended child's pose.

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Now I invite you to 
take really active arms here,

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feeling that 
length in the side body.

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Sending lots of 
energy and awareness

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through every fingerprint.

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However if you 
were up late last night

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or you're feeling a bit 
tired for whatever reason,

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maybe you soften the arms 
and bring the palms face up.

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So that's what we're 
trying to establish today.

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Really becoming aware 
that we have the choice,

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to show up on the mat 
and really stay present.

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Feel it out and 
tend to that good space.

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Take one more deep breath here.

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(inhales heavily) 
Exhale out through the mouth.

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(exhales heavily) 
Awesome, big inhale.

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Lifts you all the 
way back up to all fours.

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Walk the wrists 
underneath the shoulders.

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Knees directly 
underneath the hips.

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Inhale, send the 
right leg out long.

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Turn the right toes down

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and then press in 
your foundation here.

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Hug the lower ribs in.

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Inhale, send the 
left fingertips forward.

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Spinal balance and 
exhale, knee to nose.

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Round everything in.

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Inhale to expand, spread 
the fingers, spread the toes.

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Exhale, knee to nose, only 
three of these on each side.

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One more, inhale to expand.

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Then exhale knee to nose.

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Release back to table top.

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We do a cat/cow in between.

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Inhale, drop the belly.

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Tap in to that 
inner smile, it's amazing

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it's helpful. And then 
exhale chin to chest.

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Awesome, inhale back to table.

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Find your footing, 
find your foundation

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and when you're ready 
send the left toes out long.

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Big inhale. 
(inhaling heavily)

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Now take a moment here 
to turn the left toes down.

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Hug those lower 
ribs in, find support

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and then inhale 
right finger tips reach out.

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Exhale, knee to nose.

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Two more, inhale expand.

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Exhale, try to 
soften and move with ease.

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And inhale no 
added tension here.

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Exhale knee to nose.

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Beautiful, back to table top.

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Inhale drop the belly, 
spinal flex here.

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Exhale, chin to chest, fabulous.

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Inhale, come to table top, 
curl the toes under.

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If you walk the 
hands out a little bit

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and then when you're 
ready keeping the knees bent,

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start to peel up from the tail, 
downward facing dog.

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Take your dog for a little walk.

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Soft, easy movement today.

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So again we're setting out

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to go on a 
little journey together.

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It's very personal, 
it's very individual.

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But also remember that you're 
doing it with tons of people,

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all around the globe, 


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connecting to the 
big picture here.

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So find a soft, 
easy, pedaling of the feet.

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Root down through your 
index finger and thumbs.

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Take one more 
deep breath in here

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and then exhale slowly 
lower all the way back down,

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table top position.

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Bring the big toes together, 
knees as wide as the mat.

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Inhale, look forward, tap 
in to that inner smile here,

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it's super 
helpful and then exhale.

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Send the hips on back.

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So try to stay 
active in this pose today.

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We often will come 
to this pose to rest,

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to cool down, to surrender

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but see if you 
can keep it active.

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So nice active breath here,

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send awareness all the way 
down to the soles of the feet.

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The hips, start to open up 
gently through the shoulders

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and if you have a little 
bit of a headache now today

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or just if it feels 
right you can rock the forehead

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gently side to side.

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Just kind of 
massaging that third eye,

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kind of perfect
for our day one.

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And then decide what 
feels good in the hands,

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active arms or soft easy 
arms and your palms face up.

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And you have to 
bring the breath here.

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Bring the breath.

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Start to listen to the sound 
of your breath in a new way.

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(breathing heavily)

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Alright press in to 
the tops of the feet

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and on your next big 
inhale come all the way back up.

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Walk the knees 
underneath the hips.

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This time we're going 
to curl the toes under.

248
00:12:20,593 --> 00:12:22,529
Press away from your yoga mat.

249
00:12:22,529 --> 00:12:24,677
Hovering table, we inhale,

250
00:12:24,677 --> 00:12:26,423
tug the shoulders 
away from the ears.

251
00:12:26,423 --> 00:12:28,147
Lengthen through 
the crown of the head.

252
00:12:28,147 --> 00:12:30,817
So be sure the neck 
is a nice long extension

253
00:12:30,817 --> 00:12:33,529
of the spine here, 
not collapsed.

254
00:12:33,529 --> 00:12:36,623
Then inhale in and on an 
exhale draw the navel up,

255
00:12:36,623 --> 00:12:38,785
lift the knees and 
let them hover for five.

256
00:12:38,785 --> 00:12:42,695
Breathe deep here, four, 
pressing in to all your fingers.

257
00:12:42,695 --> 00:12:45,247
Three, two,

258
00:12:45,247 --> 00:12:47,667
welcome that heat and one.

259
00:12:47,667 --> 00:12:49,483
Slowly lower down.

260
00:12:49,483 --> 00:12:50,654
Awesome, from 
here we're going to

261
00:12:50,654 --> 00:12:52,705
walk the hands 
out towards the front

262
00:12:52,705 --> 00:12:55,258
and then slide the right 
foot back, followed by the left.

263
00:12:55,258 --> 00:12:59,333
Come into our one and only 
plank here today on day one.

264
00:12:59,333 --> 00:13:00,794
So draw the navel up.

265
00:13:00,794 --> 00:13:02,565
Again press away 
from your yoga mat.

266
00:13:02,565 --> 00:13:04,350
Tug the shoulders 
away from the ears.

267
00:13:04,350 --> 00:13:07,887
You can also repeat the 
hovering table here if you wish.

268
00:13:07,887 --> 00:13:09,389
Here we go.

269
00:13:09,389 --> 00:13:11,291
Five, count four,

270
00:13:11,291 --> 00:13:14,761
three, two and one.

271
00:13:14,761 --> 00:13:16,529
See if as you release you can

272
00:13:16,529 --> 00:13:18,870
consider the theme 
of today's practice,

273
00:13:18,870 --> 00:13:20,720
to move with ease.

274
00:13:20,720 --> 00:13:23,603
Awesome, swing 
the toes to one side,

275
00:13:23,603 --> 00:13:26,272
come to a seat right 
in the center of your mat.

276
00:13:26,272 --> 00:13:28,107
Awesome work, if you 
need to take the wrists

277
00:13:28,107 --> 00:13:30,843
for a couple of wrist 
circles here please do.

278
00:13:30,843 --> 00:13:33,513
Legs are going to come out long.

279
00:13:37,634 --> 00:13:39,352
When you arrive 
set up nice and tall.

280
00:13:42,321 --> 00:13:44,359
And then nice and slowly we're 
going to draw the right knee

281
00:13:44,359 --> 00:13:46,834
all the way up, sole of the 
right foot comes to the ground.

282
00:13:46,834 --> 00:13:49,392
You're going to give yourself 
about a fist's width of space

283
00:13:49,392 --> 00:13:51,504
between your left and your thigh

284
00:13:51,504 --> 00:13:53,099
and then for 
starters just see if

285
00:13:53,099 --> 00:13:55,343
you can interlace the fingertips
here, sit up nice and tall.

286
00:13:55,343 --> 00:13:57,583
So if you really 
collapse here you might sit up

287
00:13:57,583 --> 00:13:59,226
on a blanket or something.

288
00:13:59,226 --> 00:14:02,875
Sit up nice and tall, do 
your best, that's all we can do.

289
00:14:02,875 --> 00:14:05,745
And then you might just 
stay here and begin to turn,

290
00:14:05,745 --> 00:14:07,613
to look past the right shoulder

291
00:14:07,613 --> 00:14:10,149
or you might hook 
left elbow to right knee,

292
00:14:10,149 --> 00:14:11,984
swing your right 
fingertips around.

293
00:14:11,984 --> 00:14:17,220
Inhale, find 
length and exhale twist.

294
00:14:17,220 --> 00:14:18,822
So everyone's going to be 
a little bit different here.

295
00:14:18,822 --> 00:14:21,093
The main thing we 
want to set up is that,

296
00:14:21,093 --> 00:14:23,996
the head, the heart and 
the pelvis are in alignment.

297
00:14:23,996 --> 00:14:26,165
So you don't want to be leaning 
back into your twist here

298
00:14:26,165 --> 00:14:28,788
but finding that 
support from within.

299
00:14:28,788 --> 00:14:32,405
And then keeping 
it soft and easy.

300
00:14:32,405 --> 00:14:36,576
As you explore the twist, 
so no cranking, no pushing.

301
00:14:38,646 --> 00:14:41,131
So we kind of drop the struggle.

302
00:14:41,791 --> 00:14:44,494
Even if it means 
we don't go as far.

303
00:14:44,494 --> 00:14:47,443
There's an integrity.

304
00:14:47,443 --> 00:14:50,810
(breathing deeply)

305
00:14:54,941 --> 00:14:57,077
Beautiful and we'll release.

306
00:14:57,077 --> 00:15:00,419
Right foot goes out, left knee 
comes all the way up and in.

307
00:15:02,141 --> 00:15:04,737
And then just for 
starters find that length.

308
00:15:04,737 --> 00:15:09,208
Don't take this for granted 
this support from within.

309
00:15:11,310 --> 00:15:15,789
So good for the energy 
of the body, the spine.

310
00:15:15,789 --> 00:15:16,887
And then you can stay here

311
00:15:16,887 --> 00:15:20,303
and just begin to turn 
past your left shoulder.

312
00:15:20,303 --> 00:15:23,116
Or if you like hook the 
right arm around the left knee,

313
00:15:23,116 --> 00:15:25,038
swim the left fingertips around

314
00:15:25,038 --> 00:15:26,926
and we journey into the twist.

315
00:15:26,926 --> 00:15:30,345
So inhale, to lift and lengthen.

316
00:15:30,345 --> 00:15:33,123
And exhale to twist.

317
00:15:33,123 --> 00:15:36,435
And let your breath 
move you here, soft and easy.

318
00:15:36,435 --> 00:15:39,372
(breathing deeply)

319
00:15:46,723 --> 00:15:49,159
Beautiful and then 
come all the way back.

320
00:15:49,159 --> 00:15:52,128
Send both legs out long, 
dig the heels into the ground

321
00:15:52,128 --> 00:15:56,299
and the knees can be bent 
as generously as you need here.

322
00:15:56,299 --> 00:15:57,901
So find what feels good for sure

323
00:15:57,901 --> 00:15:59,903
by bending the 
knees a lot if you like.

324
00:15:59,903 --> 00:16:01,671
And inhale, reach for the sky,

325
00:16:01,671 --> 00:16:03,206
big beach ball up and overhead.

326
00:16:03,206 --> 00:16:05,308
And then exhale, draw energy up.

327
00:16:05,308 --> 00:16:08,411
Up and over, 
paschimottanasana, forward fold.

328
00:16:08,411 --> 00:16:10,647
Again bend the knees 
as generously as you need.

329
00:16:10,647 --> 00:16:13,116
We're here for three breaths.

330
00:16:13,116 --> 00:16:17,506
Finding nice, 
smooth deep breaths here.

331
00:16:18,377 --> 00:16:22,215
(breathing deliberately)

332
00:16:29,188 --> 00:16:31,578
And then slowly tuck 
the chin in to the chest

333
00:16:31,578 --> 00:16:33,226
and roll it up.

334
00:16:37,140 --> 00:16:39,709
Beautiful, we'll bring 
the hands to the earth

335
00:16:39,709 --> 00:16:42,545
and come to lie 
flat on our backs.

336
00:16:45,895 --> 00:16:49,232
When you get there take 
a big full body stretch.

337
00:16:49,232 --> 00:16:51,000
Pointing and 
flexing through the feet

338
00:16:51,000 --> 00:16:55,171
and reaching the fingertips 
all the way up and overhead.

339
00:16:58,434 --> 00:17:00,336
Inhale lots of love in.

340
00:17:01,658 --> 00:17:03,660
Exhale lots of love out.

341
00:17:05,550 --> 00:17:07,954
Beautiful, float the hands down.

342
00:17:07,954 --> 00:17:11,023
Soft easy movement 
here as we play in bridge.

343
00:17:11,023 --> 00:17:13,059
So we'll bring the knees up

344
00:17:13,059 --> 00:17:15,494
and the soles of the 
feet come to the ground.

345
00:17:15,494 --> 00:17:17,797
So again, today's about 
kind of setting the tone,

346
00:17:17,797 --> 00:17:19,398
that we're not going 
to be jerking ourselves

347
00:17:19,398 --> 00:17:23,225
around on the yoga 
mat or rushing or holding.

348
00:17:23,225 --> 00:17:25,605
We'll build strength for sure,

349
00:17:25,605 --> 00:17:29,000
moving in that direction

350
00:17:29,000 --> 00:17:30,820
as the days grow long.

351
00:17:30,820 --> 00:17:33,613
But keep it soft and easy 
today so walk the heels in,

352
00:17:33,613 --> 00:17:34,678
in line with your fingertips.

353
00:17:34,678 --> 00:17:37,293
Snuggle the shoulder blades 
underneath your heart space

354
00:17:37,293 --> 00:17:38,928
and see if you can keep it soft

355
00:17:38,928 --> 00:17:40,283
and easy as you lift the hips.

356
00:17:40,283 --> 00:17:43,293
So don't fling the hips up 
into the air but stay in control

357
00:17:43,293 --> 00:17:45,662
as you press in to 
the feet and inhale.

358
00:17:45,662 --> 00:17:47,895
Start to explore 
the line of the spine

359
00:17:47,895 --> 00:17:50,186
as you lift the hips up.

360
00:17:50,186 --> 00:17:53,147
You can imagine a block 
in between the legs here

361
00:17:53,147 --> 00:17:56,800
so the knees aren't splaying 
out but we're squeezing in,

362
00:17:56,800 --> 00:17:58,274
the inner thighs there

363
00:17:58,274 --> 00:18:02,114
and then maybe open up 
through the palms as you lift

364
00:18:02,114 --> 00:18:05,785
and then your journey 
down with your breath.

365
00:18:06,429 --> 00:18:09,379
So take a moment here.

366
00:18:09,379 --> 00:18:12,915
Maybe you even close the 
eyes to just feel this out.

367
00:18:12,915 --> 00:18:15,851
Allow for

368
00:18:15,851 --> 00:18:18,131
whatever sensation 
this brings to come

369
00:18:18,131 --> 00:18:18,999
and then notice it.

370
00:18:18,999 --> 00:18:21,461
So again we're not 
trying to do bridge,

371
00:18:21,461 --> 00:18:23,954
but just experience it.

372
00:18:32,722 --> 00:18:35,658
Let's do one 
more wherever you are.

373
00:18:37,213 --> 00:18:40,550
Maybe on this last one 
you interlace the fingertips

374
00:18:40,550 --> 00:18:41,884
behind the tail.

375
00:18:42,913 --> 00:18:46,815
Keep breathing, 
nice full deep breaths.

376
00:18:50,129 --> 00:18:54,067
And then use your 
exhale to release everything.

377
00:18:55,155 --> 00:18:56,823
We'll walk the feet together

378
00:18:56,823 --> 00:18:58,385
and then send 
the knees out wide.

379
00:18:58,385 --> 00:19:00,827
Reclined cobbler's pose.

380
00:19:00,827 --> 00:19:03,396
Bring your left hand to 
rest gently on your heart

381
00:19:03,396 --> 00:19:07,467
and your right hand to 
rest gently on your belly.

382
00:19:07,467 --> 00:19:08,735
Then take a deep breath in

383
00:19:08,735 --> 00:19:11,571
and close your 
eyes as you exhale.

384
00:19:18,444 --> 00:19:20,680
Relax the weight 
of your shoulders.

385
00:19:20,680 --> 00:19:24,617
Allow the tops of 
your thighs to grow heavy.

386
00:19:24,617 --> 00:19:29,606
Really relish in this time, 
in this experience for you.

387
00:19:31,481 --> 00:19:35,251
Tell your loved ones, tell 
the people who are around you

388
00:19:35,251 --> 00:19:39,088
that you've committed 
to this 31 day practice.

389
00:19:40,436 --> 00:19:42,146
Each day you 
show up on your mat,

390
00:19:42,146 --> 00:19:44,700
see if you can find a softness.

391
00:19:47,737 --> 00:19:52,672
A map in towards that 
sukha or the good space.

392
00:20:00,590 --> 00:20:03,926
One more minute just 
keep your eyes closed.

393
00:20:03,926 --> 00:20:06,562
Allow gravity to 
do the work here.

394
00:20:06,562 --> 00:20:09,699
Send nice conscious 
breath into your hands,

395
00:20:09,699 --> 00:20:13,238
your heart space and your belly.

396
00:20:13,238 --> 00:20:17,379
Two beautiful

397
00:20:17,379 --> 00:20:20,379
parts of the body that,

398
00:20:22,939 --> 00:20:24,444
for me anyway,

399
00:20:24,444 --> 00:20:28,975
resemble, embody, listening, 
deep listening into my heart,

400
00:20:28,975 --> 00:20:32,398
into my guts, 
my belly, my intuition.

401
00:20:32,398 --> 00:20:34,900
(breathing loudly)

402
00:20:40,053 --> 00:20:42,666
Great then slowly, softly,

403
00:20:42,666 --> 00:20:45,874
bring the fingertips to 
the outer edges of the legs.

404
00:20:45,874 --> 00:20:47,913
We'll close the knees

405
00:20:49,001 --> 00:20:52,338
and send one leg 
out and then the other.

406
00:20:54,527 --> 00:20:58,130
Interlace the finger tips 
bring them behind the head.

407
00:20:58,130 --> 00:21:00,199
Elbows nice and wide, 
thumbs extend.

408
00:21:00,199 --> 00:21:01,667
You can give 
yourself a little massage

409
00:21:01,667 --> 00:21:03,369
here in the back of the neck.

410
00:21:03,369 --> 00:21:04,430
Alright and if you're wanting

411
00:21:04,430 --> 00:21:06,488
a more restorative practice 
today for whatever reason.

412
00:21:06,488 --> 00:21:08,311
Then you're just 
going to chill here,

413
00:21:08,311 --> 00:21:11,310
giving yourself a little 
massage in the back of the head.

414
00:21:11,310 --> 00:21:13,246
Breathing deep.

415
00:21:13,246 --> 00:21:16,616
Otherwise we're going to 
slowly bring the heels together.

416
00:21:16,616 --> 00:21:18,951
Keep the elbows 
pinned to the ground.

417
00:21:18,951 --> 00:21:21,220
Start from the tail 
and slowly lift the knees,

418
00:21:21,220 --> 00:21:22,402
all the way up to the chest.

419
00:21:22,402 --> 00:21:24,650
Keep the elbows 
pinned to the ground.

420
00:21:24,650 --> 00:21:27,059
Then exhale send them out long.

421
00:21:27,059 --> 00:21:29,195
See if you can let 
them hover, inhale,

422
00:21:29,195 --> 00:21:33,886
slowly peeling up, 
lower back flush with the mat.

423
00:21:33,886 --> 00:21:35,356
Then exhale, release,

424
00:21:35,356 --> 00:21:38,348
keep the lower 
back flush with the mat.

425
00:21:38,348 --> 00:21:41,741
Slowly peeling up, 
keep the elbows.

426
00:21:43,743 --> 00:21:48,507
It's a little bit of core 
everyday, goes a long way.

427
00:21:48,507 --> 00:21:50,126
Great we'll do one more.

428
00:21:50,126 --> 00:21:52,981
Extending the legs out long,

429
00:21:52,981 --> 00:21:55,701
squeezing knees to chest.

430
00:21:55,701 --> 00:21:58,447
Awesome, slowly 
release the legs out long.

431
00:21:58,447 --> 00:22:00,292
Release the hands at your sides.

432
00:22:00,292 --> 00:22:02,732
Take a deep breath in.

433
00:22:02,732 --> 00:22:04,944
And exhale, release.

434
00:22:04,944 --> 00:22:08,110
Come into shavasana, 
soften through the toes,

435
00:22:08,110 --> 00:22:10,026
the feet, the ankles.

436
00:22:10,026 --> 00:22:13,399
Wiggle the fingers, the wrists.

437
00:22:13,399 --> 00:22:14,233
Soften.

438
00:22:15,735 --> 00:22:17,189
Tuck the chin slightly

439
00:22:18,138 --> 00:22:21,928
and we'll take just a 
couple of quiet moments here,

440
00:22:21,928 --> 00:22:24,814
to again tap 
into that inner smile.

441
00:22:24,814 --> 00:22:27,913
Listen to the 
sound of the breath

442
00:22:28,928 --> 00:22:33,833
and meditate on this idea 
of sukha, moving with ease.

443
00:22:33,833 --> 00:22:36,702
The more we practice 
moving this way on the mat,

444
00:22:37,762 --> 00:22:40,860
the more we'll move in 
such a way off the mat.

445
00:22:41,751 --> 00:22:44,287
I'm really excited 
about the next 30 days.

446
00:22:44,287 --> 00:22:48,057
Today is just a 
little taste, easing into it.

447
00:22:50,089 --> 00:22:54,694
Alright take a deep breath 
in of gratitude for your body.

448
00:22:57,762 --> 00:23:02,019
For this opportunity to 
take this time for yourself

449
00:23:02,019 --> 00:23:05,651
and cultivate the 
good space, the sukha.

450
00:23:07,393 --> 00:23:09,629
Thank you so much for 
sharing your time and energy.

451
00:23:09,629 --> 00:23:11,597
I'm so excited 
for the next 30 days.

452
00:23:11,597 --> 00:23:13,165
Can't wait to 
see what happens.

453
00:23:13,165 --> 00:23:14,901
Let's draw the palms together

454
00:23:14,901 --> 00:23:19,705
and we close out the practice 
by taking a deep breath in.

455
00:23:19,705 --> 00:23:23,609
And bowing to that 
good space within ourselves

456
00:23:23,609 --> 00:23:25,278
and within everyone.

457
00:23:26,335 --> 00:23:28,037
I'll see you tomorrow day two.

458
00:23:28,037 --> 00:23:29,872
It's gonna be awesome.

459
00:23:29,872 --> 00:23:31,307
Namaste.

460
00:23:31,307 --> 00:23:34,043
(light music)