- Hello everyone and 
welcome to Revolution.

Your 31 day yoga journey.

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

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

So fear not if 
you're a little tired,

a little heavy today, I got you.

We're easing 
into it but we're also

setting ourselves up for a 
smooth ride by focusing on sukha

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

that we take care of our bodies

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

And that I deserve as well.

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

(light music)

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

Legs crossed.

Sukhasana or the easy pose.

So sukhasana, sukha is 
the Sanskrit word for ease

which is the focus of 
our first practice here

on this journey together.

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

Close your eyes, 
trust me, trust yourself.

Trust the video and 
trust this experience

by closing your eyes.

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

And take a nice deep breath in

and as you exhale 
relax the shoulders down.

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

Tune in.

Allow the closing of 
the eyes to be an invitation

to come in to the 
role of the observer here.

So you might actually 
think we're here to do

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

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

Boring, that is 
so two years ago.

31 days of yoga, boring.

So we're really here,

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

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

So today's practice is 
just about getting soft

and easy, setting 
the tone for a journey,

a practice that feels good.

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

gently with the inhale.

And soft and 
easy with the exhale.

And so the focus 
of today, sukha, ease,

is kind of perfect because 
the mantra here on the channel

and in this community 
is find what feels good.

And the word sukha although 
it can translate to ease

and it kind of also 
translate to being comfortable

and soft and happy.

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

So here on our journey 
we are exploring our bodies

and our breath

and trying to really,

go on journey 
within that good space.

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

and tone and fit and 
amazing in our bodies.

But that, that's 
really just container

for what's on the inside.

So tending to 
that good space inside.

Knowing that if we 
tend to the inner world,

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

with more ease, with more sukha.

Alright draw your 
hands to your heart.

Anjali mudra,
prayer position.

We'll take a deep breath in,

sit up nice and tall.

And exhale bat 
the eyelashes open.

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

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

So take a deep 
breath in (inhales)

and exhale, bow 
the chin to the chest.

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

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

Bowing head to heart.

Nice long smooth 
deep breaths.

And so you take what 
you need on this journey

and the key word 
I think is allow.

Allow for the story to unfold.

We're not here to do yoga.

Surprise.

But we're here to 
have an experience.

Can't wait to see what happens.

Here we go, 
inhale, lift the chin,

release the 
finger tips to the side,

take a deep breath 
in through the nose.

Loop your shoulders, 
open up through the chest.

(inhales) And then 
exhale out through the mouth.

(exhale loudly)
Two more like that.

Big inhales, sit 
up nice and tall.

(inhales) 
Exhale out through the mouth.

(exhales loudly) 
One more,

maybe walk your 
pinkies back a little bit.

Inhale (breathing in) 
and exhale empty it out.

(exhaling loudly) So soft 
easy movement here

as you plant the 
left palm and inhale,

lift the right 
finger tips up and over.

So notice right away 
if you're pretty rigid.

See if you can find 
soft, easy movements.

Then side body stretch here.

Finding movement 
that feels good.

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

So you can settle in, 
I got your back.

Then inhale all 
the way up to center

and we'll take it 
to the other side.

Create a smooth ride for 
yourself with the breath,

with your awareness.

(breathing heavily)

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

And this time 
loop the shoulders,

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

(inhales) And this 
time out through the nose.

(exhales heavily) 
Two more times.

In through the nose 
and out through the nose.

Last time, palms are 
open, ready to receive.

(inhales heavily)
Beautiful, inhale.

Reach the 
fingertips all the way up.

Big stretch up towards the sky

and exhale, hands to heart.

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

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

So again consider the 
practice of sukha, of ease today

as you transition to table top.

Take your time.

Alright, center 
yourself on the mat

and set yourself 
up for greatness here.

So lots of TLC as 
you plant the hands,

spread the fingertips wide.

Wrists underneath the shoulders,

knees directly 
underneath the hip points.

Notice that the 
toes are going in and out

and each time you 
come to this shape

really be meticulous 
with how you set yourself up.

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

We find a little 
freedom within the form.

As you inhale drop 
the belly, open the chest.

Then as you exhale 
moving with the breath

round through 
the spine, cat, cow.

Inhale, open your heart, 
press into your foundation.

And then soft easy movement

as you draw the 
chin to the chest.

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

Move with the 
mindfulness and with an ease.

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

Bring the big toes together,

send the knees as 
wide as your yoga mat

and then walk the hands 
out towards the front edge.

Then inhale, 
look forwards, smile

and exhale send the hips back.

Life is good.

Inhale, big breath here,

feel the skin of 
the back stretch.

And exhale, 
allow the hips,

the bum to 
grow heavy here,

extended child's pose.

Now I invite you to 
take really active arms here,

feeling that 
length in the side body.

Sending lots of 
energy and awareness

through every fingerprint.

However if you 
were up late last night

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

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

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

Really becoming aware 
that we have the choice,

to show up on the mat 
and really stay present.

Feel it out and 
tend to that good space.

Take one more deep breath here.

(inhales heavily) 
Exhale out through the mouth.

(exhales heavily) 
Awesome, big inhale.

Lifts you all the 
way back up to all fours.

Walk the wrists 
underneath the shoulders.

Knees directly 
underneath the hips.

Inhale, send the 
right leg out long.

Turn the right toes down

and then press in 
your foundation here.

Hug the lower ribs in.

Inhale, send the 
left fingertips forward.

Spinal balance and 
exhale, knee to nose.

Round everything in.

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

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

One more, inhale to expand.

Then exhale knee to nose.

Release back to table top.

We do a cat/cow in between.

Inhale, drop the belly.

Tap in to that 
inner smile, it's amazing

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

Awesome, inhale back to table.

Find your footing, 
find your foundation

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

Big inhale. 
(inhaling heavily)

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

Hug those lower 
ribs in, find support

and then inhale 
right finger tips reach out.

Exhale, knee to nose.

Two more, inhale expand.

Exhale, try to 
soften and move with ease.

And inhale no 
added tension here.

Exhale knee to nose.

Beautiful, back to table top.

Inhale drop the belly, 
spinal flex here.

Exhale, chin to chest, fabulous.

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

If you walk the 
hands out a little bit

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

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

Take your dog for a little walk.

Soft, easy movement today.

So again we're setting out

to go on a 
little journey together.

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

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

all around the globe,

connecting to the 
big picture here.

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

Root down through your 
index finger and thumbs.

Take one more 
deep breath in here

and then exhale slowly 
lower all the way back down,

table top position.

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

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

it's super 
helpful and then exhale.

Send the hips on back.

So try to stay 
active in this pose today.

We often will come 
to this pose to rest,

to cool down, to surrender

but see if you 
can keep it active.

So nice active breath here,

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

The hips, start to open up 
gently through the shoulders

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

or just if it feels 
right you can rock the forehead

gently side to side.

Just kind of 
massaging that third eye,

kind of perfect
for our day one.

And then decide what 
feels good in the hands,

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

And you have to 
bring the breath here.

Bring the breath.

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

(breathing heavily)

Alright press in to 
the tops of the feet

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

Walk the knees 
underneath the hips.

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

Press away from your yoga mat.

Hovering table, we inhale,

tug the shoulders 
away from the ears.

Lengthen through 
the crown of the head.

So be sure the neck 
is a nice long extension

of the spine here, 
not collapsed.

Then inhale in and on an 
exhale draw the navel up,

lift the knees and 
let them hover for five.

Breathe deep here, four, 
pressing in to all your fingers.

Three, two,

welcome that heat and one.

Slowly lower down.

Awesome, from 
here we're going to

walk the hands 
out towards the front

and then slide the right 
foot back, followed by the left.

Come into our one and only 
plank here today on day one.

So draw the navel up.

Again press away 
from your yoga mat.

Tug the shoulders 
away from the ears.

You can also repeat the 
hovering table here if you wish.

Here we go.

Five, count four,

three, two and one.

See if as you release you can

consider the theme 
of today's practice,

to move with ease.

Awesome, swing 
the toes to one side,

come to a seat right 
in the center of your mat.

Awesome work, if you 
need to take the wrists

for a couple of wrist 
circles here please do.

Legs are going to come out long.

When you arrive 
set up nice and tall.

And then nice and slowly we're 
going to draw the right knee

all the way up, sole of the 
right foot comes to the ground.

You're going to give yourself 
about a fist's width of space

between your left and your thigh

and then for 
starters just see if

you can interlace the fingertips
here, sit up nice and tall.

So if you really 
collapse here you might sit up

on a blanket or something.

Sit up nice and tall, do 
your best, that's all we can do.

And then you might just 
stay here and begin to turn,

to look past the right shoulder

or you might hook 
left elbow to right knee,

swing your right 
fingertips around.

Inhale, find 
length and exhale twist.

So everyone's going to be 
a little bit different here.

The main thing we 
want to set up is that,

the head, the heart and 
the pelvis are in alignment.

So you don't want to be leaning 
back into your twist here

but finding that 
support from within.

And then keeping 
it soft and easy.

As you explore the twist, 
so no cranking, no pushing.

So we kind of drop the struggle.

Even if it means 
we don't go as far.

There's an integrity.

(breathing deeply)

Beautiful and we'll release.

Right foot goes out, left knee 
comes all the way up and in.

And then just for 
starters find that length.

Don't take this for granted 
this support from within.

So good for the energy 
of the body, the spine.

And then you can stay here

and just begin to turn 
past your left shoulder.

Or if you like hook the 
right arm around the left knee,

swim the left fingertips around

and we journey into the twist.

So inhale, to lift and lengthen.

And exhale to twist.

And let your breath 
move you here, soft and easy.

(breathing deeply)

Beautiful and then 
come all the way back.

Send both legs out long, 
dig the heels into the ground

and the knees can be bent 
as generously as you need here.

So find what feels good for sure

by bending the 
knees a lot if you like.

And inhale, reach for the sky,

big beach ball up and overhead.

And then exhale, draw energy up.

Up and over, 
paschimottanasana, forward fold.

Again bend the knees 
as generously as you need.

We're here for three breaths.

Finding nice, 
smooth deep breaths here.

(breathing deliberately)

And then slowly tuck 
the chin in to the chest

and roll it up.

Beautiful, we'll bring 
the hands to the earth

and come to lie 
flat on our backs.

When you get there take 
a big full body stretch.

Pointing and 
flexing through the feet

and reaching the fingertips 
all the way up and overhead.

Inhale lots of love in.

Exhale lots of love out.

Beautiful, float the hands down.

Soft easy movement 
here as we play in bridge.

So we'll bring the knees up

and the soles of the 
feet come to the ground.

So again, today's about 
kind of setting the tone,

that we're not going 
to be jerking ourselves

around on the yoga 
mat or rushing or holding.

We'll build strength for sure,

moving in that direction

as the days grow long.

But keep it soft and easy 
today so walk the heels in,

in line with your fingertips.

Snuggle the shoulder blades 
underneath your heart space

and see if you can keep it soft

and easy as you lift the hips.

So don't fling the hips up 
into the air but stay in control

as you press in to 
the feet and inhale.

Start to explore 
the line of the spine

as you lift the hips up.

You can imagine a block 
in between the legs here

so the knees aren't splaying 
out but we're squeezing in,

the inner thighs there

and then maybe open up 
through the palms as you lift

and then your journey 
down with your breath.

So take a moment here.

Maybe you even close the 
eyes to just feel this out.

Allow for

whatever sensation 
this brings to come

and then notice it.

So again we're not 
trying to do bridge,

but just experience it.

Let's do one 
more wherever you are.

Maybe on this last one 
you interlace the fingertips

behind the tail.

Keep breathing, 
nice full deep breaths.

And then use your 
exhale to release everything.

We'll walk the feet together

and then send 
the knees out wide.

Reclined cobbler's pose.

Bring your left hand to 
rest gently on your heart

and your right hand to 
rest gently on your belly.

Then take a deep breath in

and close your 
eyes as you exhale.

Relax the weight 
of your shoulders.

Allow the tops of 
your thighs to grow heavy.

Really relish in this time, 
in this experience for you.

Tell your loved ones, tell 
the people who are around you

that you've committed 
to this 31 day practice.

Each day you 
show up on your mat,

see if you can find a softness.

A map in towards that 
sukha or the good space.

One more minute just 
keep your eyes closed.

Allow gravity to 
do the work here.

Send nice conscious 
breath into your hands,

your heart space and your belly.

Two beautiful

parts of the body that,

for me anyway,

resemble, embody, listening, 
deep listening into my heart,

into my guts, 
my belly, my intuition.

(breathing loudly)

Great then slowly, softly,

bring the fingertips to 
the outer edges of the legs.

We'll close the knees

and send one leg 
out and then the other.

Interlace the finger tips 
bring them behind the head.

Elbows nice and wide, 
thumbs extend.

You can give 
yourself a little massage

here in the back of the neck.

Alright and if you're wanting

a more restorative practice 
today for whatever reason.

Then you're just 
going to chill here,

giving yourself a little 
massage in the back of the head.

Breathing deep.

Otherwise we're going to 
slowly bring the heels together.

Keep the elbows 
pinned to the ground.

Start from the tail 
and slowly lift the knees,

all the way up to the chest.

Keep the elbows 
pinned to the ground.

Then exhale send them out long.

See if you can let 
them hover, inhale,

slowly peeling up, 
lower back flush with the mat.

Then exhale, release,

keep the lower 
back flush with the mat.

Slowly peeling up, 
keep the elbows.

It's a little bit of core 
everyday, goes a long way.

Great we'll do one more.

Extending the legs out long,

squeezing knees to chest.

Awesome, slowly 
release the legs out long.

Release the hands at your sides.

Take a deep breath in.

And exhale, release.

Come into shavasana, 
soften through the toes,

the feet, the ankles.

Wiggle the fingers, the wrists.

Soften.

Tuck the chin slightly

and we'll take just a 
couple of quiet moments here,

to again tap 
into that inner smile.

Listen to the 
sound of the breath

and meditate on this idea 
of sukha, moving with ease.

The more we practice 
moving this way on the mat,

the more we'll move in 
such a way off the mat.

I'm really excited 
about the next 30 days.

Today is just a 
little taste, easing into it.

Alright take a deep breath 
in of gratitude for your body.

For this opportunity to 
take this time for yourself

and cultivate the 
good space, the sukha.

Thank you so much for 
sharing your time and energy.

I'm so excited 
for the next 30 days.

Can't wait to 
see what happens.

Let's draw the palms together

and we close out the practice 
by taking a deep breath in.

And bowing to that 
good space within ourselves

and within everyone.

I'll see you tomorrow day two.

It's gonna be awesome.

Namaste.

(light music)