1 00:00:00,334 --> 00:00:03,337 - Hey everyone and welcome to your 31 day Yoga Revolution. 2 00:00:03,337 --> 00:00:07,183 It's day 15, and today we practice 3 00:00:07,183 --> 00:00:09,743 moving fearlessly. 4 00:00:09,743 --> 00:00:11,111 Let's get started. 5 00:00:11,111 --> 00:00:14,615 (lively orchestral music) 6 00:00:20,587 --> 00:00:23,524 Alright my darling friends, let's begin standing today. 7 00:00:23,524 --> 00:00:27,160 Feet hip width apart, toes pointing forward. 8 00:00:28,795 --> 00:00:31,632 Place your feet mindfully underneath the hips 9 00:00:31,632 --> 00:00:33,333 and then stand up nice and tall, 10 00:00:33,333 --> 00:00:35,469 and you decide what feels best here to begin, 11 00:00:35,469 --> 00:00:38,505 palms face open, out, ready to receive, 12 00:00:38,505 --> 00:00:42,776 or maybe a little more grounded, palms at your sides. 13 00:00:42,776 --> 00:00:46,380 Take a deep breath in, full, loving breath. 14 00:00:47,314 --> 00:00:49,549 And then exhale, relax the shoulders, 15 00:00:49,549 --> 00:00:53,353 begin to lift your heart, stand up nice and tall. 16 00:00:53,353 --> 00:00:56,690 Again, deep breath in, fill up with air. 17 00:00:57,524 --> 00:01:01,528 And exhale, just relax into this moment, arrive. 18 00:01:02,529 --> 00:01:06,700 And one more time, deep inhale, refreshing breath in. 19 00:01:08,602 --> 00:01:11,345 And exhale to land. 20 00:01:12,172 --> 00:01:14,708 Land firmly in this moment. 21 00:01:14,708 --> 00:01:18,793 So this idea of moving fearlessly, 22 00:01:18,793 --> 00:01:20,413 it's a fierce practice today, 23 00:01:20,413 --> 00:01:23,417 not gonna lie, but we're gonna do it with TLC 24 00:01:23,417 --> 00:01:26,753 and we're gonna do it in a way that is really striving 25 00:01:26,753 --> 00:01:29,923 not necessarily to work out or be strong, 26 00:01:29,923 --> 00:01:31,291 but to be present. 27 00:01:31,291 --> 00:01:33,093 So, the thing about fear is a lot of times 28 00:01:33,093 --> 00:01:35,199 it comes from us either dwelling on the past 29 00:01:35,199 --> 00:01:38,332 or worrying about the future, if we can really be present 30 00:01:38,332 --> 00:01:41,835 and allow ourselves to just experience what's happening 31 00:01:41,835 --> 00:01:45,405 in the moment, then I find it's a wonderful practice 32 00:01:45,405 --> 00:01:48,041 for kind of living fearlessly. 33 00:01:48,041 --> 00:01:52,679 Alright, so take a moment here to tap into a nice, 34 00:01:52,679 --> 00:01:54,848 strong, fierce, loving breath. 35 00:01:54,848 --> 00:01:58,585 So for some that'll be Ujjayi breath. 36 00:01:58,585 --> 00:02:00,220 If you're curious about Ujjayi breath, 37 00:02:00,220 --> 00:02:03,890 there's a whole video on that Pranayama practice. 38 00:02:03,890 --> 00:02:06,126 Feet hip width apart, I'm gonna inhale. 39 00:02:06,126 --> 00:02:07,594 Lift up from the pelvic floor. 40 00:02:07,594 --> 00:02:10,364 Lift up on the toes, stretching through the calves, 41 00:02:10,364 --> 00:02:11,732 toning the quads. 42 00:02:11,732 --> 00:02:15,135 Lifting, lifting, lifting, pressing into all of your toes, 43 00:02:15,135 --> 00:02:18,005 and then exhale to lower down with control. 44 00:02:18,005 --> 00:02:19,039 Two more times like that. 45 00:02:19,039 --> 00:02:21,975 Inhale, instead of lifting forward, try to lift up, 46 00:02:21,975 --> 00:02:24,378 so you're really engaging the bandhas here, 47 00:02:24,378 --> 00:02:26,680 lifting, lifting, lifting. 48 00:02:26,680 --> 00:02:29,049 Toning the calves, the quads. 49 00:02:29,049 --> 00:02:31,184 Lifting up through your bum muscles, 50 00:02:31,184 --> 00:02:33,286 and then slowly releasing with control. 51 00:02:33,286 --> 00:02:34,855 One more time, move with the breath. 52 00:02:34,855 --> 00:02:36,690 Big inhale lifts you up. 53 00:02:36,690 --> 00:02:40,360 Draw energy up through that center plumb line. 54 00:02:40,360 --> 00:02:43,063 Lean back as if you're leaning against a wall. 55 00:02:43,063 --> 00:02:46,433 Take one more breath here, press into your pinky toe, 56 00:02:46,433 --> 00:02:48,602 and then exhale with control, awesome. 57 00:02:48,602 --> 00:02:50,771 Inhale, reach for the sky. 58 00:02:52,472 --> 00:02:56,076 Exhale, stay present with your breath as you forward fold 59 00:02:56,076 --> 00:02:57,477 all the way down. 60 00:02:59,746 --> 00:03:03,517 First Uttanasana of the practice, bend your knees. 61 00:03:03,517 --> 00:03:06,620 Find soft, easy movement, stretching out the places 62 00:03:06,620 --> 00:03:08,121 that need some love. 63 00:03:08,121 --> 00:03:09,790 Listen to your body. 64 00:03:10,824 --> 00:03:14,895 And fear often takes over when we're not actually 65 00:03:14,895 --> 00:03:17,697 paying attention to what our body 66 00:03:17,697 --> 00:03:20,200 or what our heart is saying. 67 00:03:20,200 --> 00:03:21,401 Have you ever caught yourself doing something 68 00:03:21,401 --> 00:03:22,569 and you're like, "Why am I doing this? 69 00:03:22,569 --> 00:03:23,870 "I know this isn't good for me. 70 00:03:23,870 --> 00:03:25,605 "I don't need this, I don't want this. 71 00:03:25,605 --> 00:03:27,607 "It's a habitual thing." 72 00:03:27,607 --> 00:03:31,778 So, we're practicing moving today really staying present. 73 00:03:34,347 --> 00:03:38,185 And considering this practice, this teaching 74 00:03:38,185 --> 00:03:42,993 of letting go of fear, moving fearlessly, 75 00:03:46,259 --> 00:03:48,829 by simply being in the present moment, 76 00:03:48,829 --> 00:03:50,764 allowing what is to be. 77 00:03:52,232 --> 00:03:54,501 Take one more breath. 78 00:03:54,501 --> 00:03:57,370 And then use your exhale to release the arms. 79 00:03:57,370 --> 00:04:00,373 We'll bring the feet together here arch to arch, 80 00:04:00,373 --> 00:04:02,375 and we'll slide the left foot all the way back, 81 00:04:02,375 --> 00:04:03,977 come to a nice, low lunge. 82 00:04:03,977 --> 00:04:05,479 Lower the back knee. 83 00:04:05,479 --> 00:04:07,414 Inhale, sweep the arms up, 84 00:04:07,414 --> 00:04:11,084 coming back to this vocabulary here, inhale. 85 00:04:11,084 --> 00:04:13,353 Then exhale, rain it down. 86 00:04:13,353 --> 00:04:16,723 Take a couple breaths here to just feel it out. 87 00:04:16,723 --> 00:04:18,524 Open up through the hips. 88 00:04:18,524 --> 00:04:20,660 Stretch the legs. 89 00:04:20,660 --> 00:04:24,731 If you want to lift that back knee here, you can. 90 00:04:26,299 --> 00:04:27,567 Then loop the shoulders. 91 00:04:27,567 --> 00:04:29,169 Open your chest. 92 00:04:29,169 --> 00:04:31,471 Inhale, look forward. 93 00:04:31,471 --> 00:04:34,207 Exhale, pull the right hip crease back, half splits. 94 00:04:34,207 --> 00:04:35,609 We've been here before. 95 00:04:35,609 --> 00:04:36,510 Breathe deep. 96 00:04:36,510 --> 00:04:38,044 Try to find something new. 97 00:04:38,044 --> 00:04:39,946 Stay present with your breath. 98 00:04:39,946 --> 00:04:43,617 Couple breath cycles in and out, in and out. 99 00:04:49,489 --> 00:04:50,490 Wonder-bar. 100 00:04:50,490 --> 00:04:52,692 Wunderbar, rolling through that front foot, 101 00:04:52,692 --> 00:04:53,727 lift the back knee. 102 00:04:53,727 --> 00:04:57,297 Inhale, let your heart radiate forward. 103 00:04:57,297 --> 00:04:59,866 And then exhale, bring the palms together. 104 00:04:59,866 --> 00:05:00,934 Then plant. 105 00:05:00,934 --> 00:05:04,471 Then step the right toes back for Plank. 106 00:05:04,471 --> 00:05:06,573 Find a nice, strong Plank here. 107 00:05:06,573 --> 00:05:09,142 One nice, long piece. 108 00:05:09,142 --> 00:05:10,210 (clicks tongue) 109 00:05:10,210 --> 00:05:11,311 (laughs) 110 00:05:11,311 --> 00:05:13,847 Finding length, maybe rocking front to back 111 00:05:13,847 --> 00:05:16,950 to start to warm up the muscles. 112 00:05:16,950 --> 00:05:18,351 And then you can lower the knees here if you like. 113 00:05:18,351 --> 00:05:19,886 We're gonna lower all the way down to the belly 114 00:05:19,886 --> 00:05:23,857 nice and slow, and then inhale, Cobra. 115 00:05:23,857 --> 00:05:26,426 Big breath lifts you up. 116 00:05:26,426 --> 00:05:29,863 And exhale to soften and come down. 117 00:05:29,863 --> 00:05:33,500 Beautiful big breath lifts you up. 118 00:05:33,500 --> 00:05:35,268 And exhale to soften and come down. 119 00:05:35,268 --> 00:05:37,671 Keep those elbows hugging in one more time. 120 00:05:37,671 --> 00:05:39,906 Big breath lifts you up. 121 00:05:39,906 --> 00:05:43,977 And exhale, the cascade with the breath back down. 122 00:05:43,977 --> 00:05:45,245 Alright, power up here. 123 00:05:45,245 --> 00:05:46,479 Curl the toes under. 124 00:05:46,479 --> 00:05:47,480 Lift the kneecaps. 125 00:05:47,480 --> 00:05:48,582 Tone the quads. 126 00:05:48,582 --> 00:05:50,884 Reach the heels back, really reach. 127 00:05:50,884 --> 00:05:52,986 And then on a big inhale, press into the palms, 128 00:05:52,986 --> 00:05:55,488 lift up, Plank pose, you got this, stick with me. 129 00:05:55,488 --> 00:05:57,190 Inhale, stay present. 130 00:05:57,190 --> 00:06:00,327 Exhale, Downward Facing Dog. 131 00:06:00,327 --> 00:06:03,663 Awesome, take your doggy for a little walk here. 132 00:06:03,663 --> 00:06:05,732 Warming up the body. 133 00:06:05,732 --> 00:06:09,035 Noticing what it feels like to be alive today. 134 00:06:09,035 --> 00:06:11,705 Bring a little gratitude in if you're feeling tired, 135 00:06:11,705 --> 00:06:15,108 be thankful for this opportunity for your body, 136 00:06:15,108 --> 00:06:16,109 for your breath. 137 00:06:16,109 --> 00:06:19,446 (exhaling and inhaling) 138 00:06:21,181 --> 00:06:23,583 Then step the right foot up behind the right hand. 139 00:06:23,583 --> 00:06:25,852 Left foot up behind the left hand. 140 00:06:25,852 --> 00:06:27,821 Walk the feet together. 141 00:06:27,821 --> 00:06:29,322 Inhale, halfway lift. 142 00:06:29,322 --> 00:06:31,491 Long, beautiful neck. 143 00:06:31,491 --> 00:06:33,793 Exhale to soften and bow. 144 00:06:33,793 --> 00:06:35,462 Inhale, reach for the sky. 145 00:06:35,462 --> 00:06:39,266 Spread the fingertips, lift your heart. 146 00:06:39,266 --> 00:06:42,035 And exhale all the way back down, Forward Fold, 147 00:06:42,035 --> 00:06:44,437 moving with your breath. 148 00:06:44,437 --> 00:06:46,473 Inhale lifts you up halfway. 149 00:06:46,473 --> 00:06:49,042 Reach the crown of the head towards the front 150 00:06:49,042 --> 00:06:52,012 and then exhale, Forward Fold. 151 00:06:52,012 --> 00:06:54,281 Fabulous, fingertips come to the mat. 152 00:06:54,281 --> 00:06:56,449 This time we're gonna slide the right toes back, 153 00:06:56,449 --> 00:06:58,385 lower the right knee down. 154 00:06:58,385 --> 00:07:00,053 And big inhale lifts you up. 155 00:07:00,053 --> 00:07:02,455 Back foot can be pressing into the earth 156 00:07:02,455 --> 00:07:04,724 or toes curled under, yogi's choice. 157 00:07:04,724 --> 00:07:06,559 Reach the fingertips up. 158 00:07:06,559 --> 00:07:10,263 Lift up from the pelvic floor, big breath here, smile. 159 00:07:10,263 --> 00:07:13,233 Full body experience and then exhale, rain it down. 160 00:07:13,233 --> 00:07:16,670 And just stay here for a couple breaths. 161 00:07:16,670 --> 00:07:21,249 Warming up, stretching, awakening. 162 00:07:22,642 --> 00:07:24,119 Breathing. 163 00:07:30,317 --> 00:07:32,552 And then when you're ready, pull that left hip crease back, 164 00:07:32,552 --> 00:07:34,621 send it back, half splits. 165 00:07:34,621 --> 00:07:38,124 Find the left toes pointing up towards the sky. 166 00:07:38,124 --> 00:07:39,326 Nice, active foot here. 167 00:07:39,326 --> 00:07:41,428 Press into the back foot. 168 00:07:46,666 --> 00:07:49,002 See if you can make your inhalations 169 00:07:49,002 --> 00:07:51,338 and your exhalations longer. 170 00:07:54,874 --> 00:07:56,543 Conscious breathing. 171 00:08:02,782 --> 00:08:05,352 And rolling through that front foot. 172 00:08:05,352 --> 00:08:08,054 Inhale, open the chest. 173 00:08:08,054 --> 00:08:10,457 Let your heart radiate forward. 174 00:08:10,457 --> 00:08:12,959 Lift the back knee, here we go. 175 00:08:12,959 --> 00:08:14,961 Bring the palms together. 176 00:08:14,961 --> 00:08:17,797 Then plant, step it back to plank. 177 00:08:18,631 --> 00:08:21,034 Strong breath here, press away from your yoga mat. 178 00:08:21,034 --> 00:08:22,902 Make sure you're not collapsing in the upper back body, 179 00:08:22,902 --> 00:08:26,272 but rather doming up in the upper back body. 180 00:08:26,272 --> 00:08:29,876 Lower the knees halfway if you need to, if you'd like to. 181 00:08:29,876 --> 00:08:30,910 Inhale. 182 00:08:30,910 --> 00:08:34,447 Then exhale, belly to Cobra or Chaturanga to Up Dog. 183 00:08:34,447 --> 00:08:35,881 Moving with your breath. 184 00:08:35,881 --> 00:08:38,385 Big inhale to open your heart. 185 00:08:39,385 --> 00:08:41,921 And big exhale to soften and bow. 186 00:08:41,921 --> 00:08:43,289 Curl the toes under. 187 00:08:43,289 --> 00:08:45,692 Press up to Plank, big breath. 188 00:08:45,692 --> 00:08:47,727 Exhale, Downward Facing Dog. 189 00:08:47,727 --> 00:08:48,661 Great work. 190 00:08:50,663 --> 00:08:53,767 Wonderful, take a big inhale in here. 191 00:08:54,901 --> 00:08:57,637 Big exhale, maybe soften the knees, 192 00:08:57,637 --> 00:09:00,974 lift the hip creases up towards the sky. 193 00:09:01,841 --> 00:09:03,676 Great, step the right foot up. 194 00:09:03,676 --> 00:09:06,813 Step the left foot up, bring the feet together. 195 00:09:06,813 --> 00:09:09,716 Inhale lifts you up halfway. 196 00:09:09,716 --> 00:09:11,785 Exhale to soften and bow. 197 00:09:12,752 --> 00:09:14,921 Inhale, reach for the sky. 198 00:09:16,489 --> 00:09:18,224 And exhale, hands to heart. 199 00:09:18,224 --> 00:09:22,128 Lengthen the tailbone down, hug the lower ribs in. 200 00:09:22,128 --> 00:09:23,830 Stacking through the spine. 201 00:09:23,830 --> 00:09:27,667 Take a moment here to just observe the breath. 202 00:09:29,569 --> 00:09:31,671 Then interlace the fingertips. 203 00:09:31,671 --> 00:09:34,908 Soft knees press into your feet, so strong foundation here, 204 00:09:34,908 --> 00:09:37,844 squeeze the legs together, zip up through the front, 205 00:09:37,844 --> 00:09:39,946 and press the palms forward. 206 00:09:39,946 --> 00:09:41,714 Now notice what's happening in the shoulders. 207 00:09:41,714 --> 00:09:44,851 Find that rotation of the upper arm bone here, 208 00:09:44,851 --> 00:09:46,953 and then continue the journey, drawing a line 209 00:09:46,953 --> 00:09:49,722 with your pinky all the way up and back. 210 00:09:49,722 --> 00:09:52,258 Big inhale, long puppy belly here. 211 00:09:52,258 --> 00:09:54,427 Ground down through the tail. 212 00:09:54,427 --> 00:09:58,231 Then exhale, gentle tilt to the right. 213 00:09:58,231 --> 00:10:00,133 Inhale up to center. 214 00:10:00,133 --> 00:10:02,135 Gentle tilt to the left. 215 00:10:03,503 --> 00:10:05,271 Inhale up to center. 216 00:10:05,271 --> 00:10:07,407 Break free, have some fun. 217 00:10:07,407 --> 00:10:08,541 Forward Fold. 218 00:10:08,541 --> 00:10:11,044 (exhaling breath) 219 00:10:11,044 --> 00:10:14,047 Inhale, halfway lift, move with your breath. 220 00:10:14,047 --> 00:10:16,483 Exhale, soften and bow. 221 00:10:16,483 --> 00:10:17,584 Plant the palms. 222 00:10:17,584 --> 00:10:19,352 Step or hop it back. 223 00:10:19,352 --> 00:10:20,753 And then move through a vinyasa here. 224 00:10:20,753 --> 00:10:23,123 We'll meet in Downward Dog, so you can go Chaturanga 225 00:10:23,123 --> 00:10:27,527 to Up Dog, belly to Cobra or straight to Down Dog. 226 00:10:27,527 --> 00:10:29,863 Creating little heat here. 227 00:10:29,863 --> 00:10:30,997 Stick with your breath. 228 00:10:30,997 --> 00:10:32,799 Give the thinking mind a break. 229 00:10:32,799 --> 00:10:37,172 Let the conscious breath practice take over. 230 00:10:38,104 --> 00:10:41,274 In Downward Dog, we'll find stillness. 231 00:10:42,442 --> 00:10:44,878 Going through your checklist. 232 00:10:46,379 --> 00:10:47,447 Stay present. 233 00:10:53,052 --> 00:10:54,988 Great, and then step the right foot up. 234 00:10:54,988 --> 00:10:55,889 Step the left foot up. 235 00:10:55,889 --> 00:10:57,891 Bring the feet together. 236 00:10:57,891 --> 00:11:01,060 Inhale, lifts you up halfway. 237 00:11:01,060 --> 00:11:02,295 Exhale to fold. 238 00:11:04,063 --> 00:11:06,633 This time bend the knees, send the hips back. 239 00:11:06,633 --> 00:11:09,536 Bring the belly to the tops of the thighs. 240 00:11:09,536 --> 00:11:11,871 Now don't think about the future, what's happening, 241 00:11:11,871 --> 00:11:14,764 a little Chair Pose, try to really stay present. 242 00:11:14,764 --> 00:11:17,610 Trust the practice, trust your experience. 243 00:11:17,610 --> 00:11:18,678 Present in the feet. 244 00:11:18,678 --> 00:11:19,712 Bend the knees. 245 00:11:19,712 --> 00:11:22,081 Go even deeper here, sending the hips back 246 00:11:22,081 --> 00:11:25,218 and we'll counter that by sending the fingertips forward. 247 00:11:25,218 --> 00:11:26,986 Stay low here. 248 00:11:26,986 --> 00:11:28,788 Keep your eyes on your toes here to start 249 00:11:28,788 --> 00:11:32,258 as you slowly reach the fingertips up and open 250 00:11:32,258 --> 00:11:34,727 up through the chest. 251 00:11:34,727 --> 00:11:36,596 Then breathe here, big beach ball, 252 00:11:36,596 --> 00:11:37,630 so we're not narrow here, 253 00:11:37,630 --> 00:11:39,732 but we keep space in the shoulders. 254 00:11:39,732 --> 00:11:41,167 We're sending the hips back. 255 00:11:41,167 --> 00:11:43,836 Lengthening tailbone down. 256 00:11:43,836 --> 00:11:45,471 Fire it up here, you got this. 257 00:11:45,471 --> 00:11:47,373 Big breath in. 258 00:11:47,373 --> 00:11:49,142 Then exhale, fold. 259 00:11:49,142 --> 00:11:50,777 Beautiful. 260 00:11:50,777 --> 00:11:52,445 Inhale lifts you up halfway. 261 00:11:52,445 --> 00:11:54,280 Find something new. 262 00:11:54,280 --> 00:11:55,815 Then exhale to release. 263 00:11:55,815 --> 00:11:57,016 Step the left toes back. 264 00:11:57,016 --> 00:11:59,319 Come to a nice, low lunge. 265 00:11:59,319 --> 00:12:01,220 So you have the option to lower the back knee here 266 00:12:01,220 --> 00:12:02,655 as we've been doing. 267 00:12:02,655 --> 00:12:03,957 Otherwise we'll keep it lifted, 268 00:12:03,957 --> 00:12:05,725 reaching that left heel towards the back edge 269 00:12:05,725 --> 00:12:09,028 as we inhale all the way up, high lunge. 270 00:12:09,028 --> 00:12:10,663 Take a second to bend the back knee 271 00:12:10,663 --> 00:12:13,600 just to really get your center underneath you. 272 00:12:13,600 --> 00:12:17,103 Then big inhale here as you open the palms even wider, 273 00:12:17,103 --> 00:12:20,573 again carrying perhaps a big beach ball up and overhead. 274 00:12:20,573 --> 00:12:22,208 Then straighten the back leg. 275 00:12:22,208 --> 00:12:25,044 Inhale, full body experience here. 276 00:12:26,145 --> 00:12:28,214 Exhale, rain it down. 277 00:12:28,214 --> 00:12:29,649 Straighten the front let. 278 00:12:29,649 --> 00:12:32,585 Lift the right toes, so a little variation 279 00:12:32,585 --> 00:12:36,623 of the half splits, back heel is lifted, 280 00:12:36,623 --> 00:12:38,224 right toes are lifted. 281 00:12:38,224 --> 00:12:39,959 Both legs are straight. 282 00:12:39,959 --> 00:12:42,061 One breath here. 283 00:12:42,061 --> 00:12:44,664 And then slowly release back down to your lunge. 284 00:12:44,664 --> 00:12:46,633 Beautiful, inhale, look forward. 285 00:12:46,633 --> 00:12:48,668 Exhale, bring the palms together. 286 00:12:48,668 --> 00:12:50,803 Plant, step it back. 287 00:12:50,803 --> 00:12:53,339 Straight to Downward Dog or you move through 288 00:12:53,339 --> 00:12:56,376 a little flow here, so take your time, 289 00:12:56,376 --> 00:12:58,544 slowly building strength, 290 00:12:58,544 --> 00:13:00,713 creating heat in the body. 291 00:13:04,717 --> 00:13:07,220 Alright, big breath in. 292 00:13:07,220 --> 00:13:11,834 On the exhale, find a little stillness in Downward Dog. 293 00:13:14,794 --> 00:13:16,529 So good for the body. 294 00:13:17,530 --> 00:13:18,765 Keep breathing. 295 00:13:20,466 --> 00:13:22,902 Soft bend in the knees, step the right foot up. 296 00:13:22,902 --> 00:13:24,671 Step the left foot up. 297 00:13:24,671 --> 00:13:26,439 Inhale, halfway lift. 298 00:13:27,407 --> 00:13:28,675 Exhale to fold. 299 00:13:29,776 --> 00:13:30,943 Stick with me, bend the knees, 300 00:13:30,943 --> 00:13:31,978 send the hips back. 301 00:13:31,978 --> 00:13:34,213 Inhale, reach the fingertips forward, up, and back. 302 00:13:34,213 --> 00:13:35,548 Stay low. 303 00:13:35,548 --> 00:13:36,649 Get down low. 304 00:13:37,884 --> 00:13:39,719 Make sure you can see your big toes 305 00:13:39,719 --> 00:13:42,722 and then send your heart forward, gaze forward. 306 00:13:42,722 --> 00:13:45,591 Sink a little deeper, you got this. 307 00:13:45,591 --> 00:13:46,826 Trust. 308 00:13:46,826 --> 00:13:48,294 Trust yourself, trust the moment. 309 00:13:48,294 --> 00:13:49,862 Stay present. 310 00:13:49,862 --> 00:13:52,732 Don't decide what's happening or what's going to happen, 311 00:13:52,732 --> 00:13:54,834 just be in the now. 312 00:13:54,834 --> 00:13:56,069 Big breath. 313 00:13:56,069 --> 00:13:57,336 Exhale to fold. 314 00:13:58,705 --> 00:14:00,139 Inhale, halfway lift. 315 00:14:00,139 --> 00:14:02,508 Find length in the neck. 316 00:14:02,508 --> 00:14:04,844 And exhale, release, step the right toes back. 317 00:14:04,844 --> 00:14:06,612 Keep the back knee lifted this time. 318 00:14:06,612 --> 00:14:08,648 You can always lower it as a choice. 319 00:14:08,648 --> 00:14:10,349 You're in charge. 320 00:14:10,349 --> 00:14:11,184 Always. 321 00:14:12,085 --> 00:14:14,487 When you're ready, reach the right heel back. 322 00:14:14,487 --> 00:14:17,190 Connect to the strength within your center 323 00:14:17,190 --> 00:14:19,542 and reach the fingertips forward, up, and back. 324 00:14:19,542 --> 00:14:22,428 High lunge, bend that back knee so you get your center 325 00:14:22,428 --> 00:14:24,330 right underneath you. 326 00:14:24,330 --> 00:14:27,967 And then when you're ready, straighten the back leg. 327 00:14:27,967 --> 00:14:31,604 And create a breath that fully embodies this pose, 328 00:14:31,604 --> 00:14:36,525 so it's just a shape until you really embody the shape, 329 00:14:36,976 --> 00:14:39,212 have an experience. 330 00:14:39,212 --> 00:14:40,379 Big breath in. 331 00:14:42,014 --> 00:14:43,816 Long breath out. 332 00:14:43,816 --> 00:14:45,651 A big beach ball up and overhead. 333 00:14:45,651 --> 00:14:46,486 Inhale in. 334 00:14:47,587 --> 00:14:49,989 And exhale all the way down. 335 00:14:49,989 --> 00:14:50,990 Straighten the front leg. 336 00:14:50,990 --> 00:14:51,991 Both legs are straight. 337 00:14:51,991 --> 00:14:54,127 Lift the left toes. 338 00:14:54,127 --> 00:14:56,195 Lift the back heel. 339 00:14:56,195 --> 00:14:59,132 Lift from the pelvic floor, so we're not crashing into 340 00:14:59,132 --> 00:15:02,235 our feet, but rather lifting up towards the ceiling. 341 00:15:02,235 --> 00:15:05,438 Take one more breath here, you got this. 342 00:15:05,438 --> 00:15:07,240 And then slowly rolling through that foot, 343 00:15:07,240 --> 00:15:08,574 come back to your low lunge. 344 00:15:08,574 --> 00:15:10,243 Inhale, loop the shoulders. 345 00:15:10,243 --> 00:15:12,378 Heart radiates forward. 346 00:15:12,378 --> 00:15:14,280 Exhale, plant the palms together. 347 00:15:14,280 --> 00:15:15,448 Core workout here. 348 00:15:15,448 --> 00:15:17,016 And then press the palms into the earth. 349 00:15:17,016 --> 00:15:19,152 Step it back straight to Downward Dog, 350 00:15:19,152 --> 00:15:22,922 or you can flow here, moving with the breath. 351 00:15:29,162 --> 00:15:32,064 In Downward Dog, take an inhale in. 352 00:15:33,666 --> 00:15:37,336 No moment like right now to exhale, release. 353 00:15:41,607 --> 00:15:43,509 Fabulous, step the right foot up. 354 00:15:43,509 --> 00:15:44,644 Step the left foot up. 355 00:15:44,644 --> 00:15:46,746 Bring the feet together. 356 00:15:46,746 --> 00:15:49,582 Inhale, halfway lift, stick with me, stick with me. 357 00:15:49,582 --> 00:15:51,317 Exhale, fold. 358 00:15:51,317 --> 00:15:52,685 Stay present, bend the knees. 359 00:15:52,685 --> 00:15:54,987 Send the hips back, fingertips reach forward, up, and back. 360 00:15:54,987 --> 00:15:56,823 Sink a little lower, you got this. 361 00:15:56,823 --> 00:15:58,591 Hold onto your focus. 362 00:15:58,591 --> 00:16:01,940 Hold on to your gaze, your breath. 363 00:16:02,728 --> 00:16:04,630 Squeeze the legs together. 364 00:16:04,630 --> 00:16:07,800 (inhaling and exhaling) 365 00:16:07,800 --> 00:16:10,636 Inhale, reach the fingertips forward. 366 00:16:10,636 --> 00:16:13,372 Exhale, reach the fingertips back. 367 00:16:13,372 --> 00:16:16,075 Inhale, reach the fingertips forward. 368 00:16:16,075 --> 00:16:19,245 Exhale, airplane arms, palms face down as you reach back. 369 00:16:19,245 --> 00:16:20,680 One more time, inhale, reach forward, 370 00:16:20,680 --> 00:16:22,348 maybe sink a little lower. 371 00:16:22,348 --> 00:16:24,550 And then exhale, reach back. 372 00:16:24,550 --> 00:16:27,253 Great work, inhale, welcome the heat. 373 00:16:27,253 --> 00:16:29,188 Exhale to fold and bow. 374 00:16:30,923 --> 00:16:32,758 Inhale lifts you up halfway. 375 00:16:32,758 --> 00:16:34,293 Smooth it out. 376 00:16:34,293 --> 00:16:36,462 Stay calm and exhale, bow. 377 00:16:37,363 --> 00:16:38,197 Gorgeous. 378 00:16:38,197 --> 00:16:39,532 Inhale, reach for the sky. 379 00:16:39,532 --> 00:16:40,633 Press into your feet. 380 00:16:40,633 --> 00:16:42,969 Move nice and slow, careful. 381 00:16:44,036 --> 00:16:46,272 And exhale, hands to heart. 382 00:16:48,875 --> 00:16:51,544 Take a second to feel it out. 383 00:16:51,544 --> 00:16:55,340 Feel, notice the breath, 384 00:16:55,340 --> 00:16:57,950 the power of your practice. 385 00:16:57,950 --> 00:16:59,785 The power of movement. 386 00:17:08,461 --> 00:17:10,997 And then we'll slowly bat the eyelashes open. 387 00:17:10,997 --> 00:17:13,566 If your eyes were closed, open, 388 00:17:14,433 --> 00:17:17,069 and we'll keep lifting up through the center 389 00:17:17,069 --> 00:17:18,237 plumb line here, so don't collapse. 390 00:17:18,237 --> 00:17:19,305 So stay present. 391 00:17:19,305 --> 00:17:21,574 All this gorgeous work that you've created, 392 00:17:21,574 --> 00:17:22,875 stay present with that. 393 00:17:22,875 --> 00:17:24,609 As you lift up through the center channel, 394 00:17:24,609 --> 00:17:25,845 we'll slide the left foot back. 395 00:17:25,845 --> 00:17:28,513 Come to a nice high lunge here. 396 00:17:30,116 --> 00:17:32,051 So, you can lower the back knee if you need 397 00:17:32,051 --> 00:17:33,986 a little more stability. 398 00:17:33,986 --> 00:17:36,322 Again, we can use this action point of bending 399 00:17:36,322 --> 00:17:41,027 the left knee to bring our centers right underneath us. 400 00:17:41,027 --> 00:17:43,129 Hands together at the heart to lift the sternum 401 00:17:43,129 --> 00:17:44,530 up to the thumbs. 402 00:17:45,431 --> 00:17:47,500 Beautiful, inhale in. 403 00:17:47,500 --> 00:17:50,870 Exhale, send the fingertips back, airplane arms. 404 00:17:50,870 --> 00:17:53,306 Heart forward, looking forward, 405 00:17:53,306 --> 00:17:58,277 but really staying present, strong root and foundation here 406 00:17:58,277 --> 00:18:00,546 in the lower body. 407 00:18:00,546 --> 00:18:02,081 Fingertips go down to come up. 408 00:18:02,081 --> 00:18:03,649 Inhale, high lunge. 409 00:18:05,151 --> 00:18:07,620 Exhale, airplane arms. 410 00:18:07,620 --> 00:18:09,188 Crown of the head reaches forward. 411 00:18:09,188 --> 00:18:10,790 Nice, long line in the spine, 412 00:18:10,790 --> 00:18:12,191 hug the lower ribs in. 413 00:18:12,191 --> 00:18:13,593 Reach, reach, reach. 414 00:18:13,593 --> 00:18:16,596 Inhale all the way up, you got this. 415 00:18:16,596 --> 00:18:18,864 Exhale, airplane arms. 416 00:18:18,864 --> 00:18:21,100 Strong and steady. 417 00:18:21,100 --> 00:18:23,002 Try to draw your shoulder blades together here 418 00:18:23,002 --> 00:18:25,404 as if you're maybe holding a pencil 419 00:18:25,404 --> 00:18:27,406 between your two shoulder blades. 420 00:18:27,406 --> 00:18:28,941 Pencil, not pensil. 421 00:18:28,941 --> 00:18:31,644 Inhale, reach for the sky, last one. 422 00:18:31,644 --> 00:18:34,847 Fierce, strong, squeeze the inner thighs together. 423 00:18:34,847 --> 00:18:35,915 Pinch that pencil. 424 00:18:35,915 --> 00:18:38,384 (laughing) 425 00:18:38,384 --> 00:18:40,686 Reach the fingertips back. 426 00:18:40,686 --> 00:18:42,955 Pinch that pencil, that's gonna be a good one. 427 00:18:42,955 --> 00:18:44,957 Inhale, reach for the sky, we got this. 428 00:18:44,957 --> 00:18:46,292 Now check it out, guys. 429 00:18:46,292 --> 00:18:47,960 From here, I'm gonna straighten that front leg, 430 00:18:47,960 --> 00:18:49,161 straighten both legs. 431 00:18:49,161 --> 00:18:50,896 Lift the back heel. 432 00:18:50,896 --> 00:18:55,301 Then exhale, slowly, slowly, reach the fingertips forward. 433 00:18:55,301 --> 00:18:56,802 Pull the right hip crease back. 434 00:18:56,802 --> 00:19:00,973 Fingertips are gonna come down to frame the right foot. 435 00:19:02,615 --> 00:19:04,210 Modified Pyramid. 436 00:19:05,111 --> 00:19:06,178 Breathe deep. 437 00:19:07,079 --> 00:19:08,047 Soften the front leg. 438 00:19:08,047 --> 00:19:08,914 Soften the back leg. 439 00:19:08,914 --> 00:19:09,982 We've been here before. 440 00:19:09,982 --> 00:19:12,184 Inhale, half splits. 441 00:19:12,184 --> 00:19:16,455 Exhale, step the left foot to the right of your right foot. 442 00:19:16,455 --> 00:19:18,624 Criss-cross, Forward Fold. 443 00:19:19,925 --> 00:19:20,972 Breathe. 444 00:19:23,195 --> 00:19:24,397 And then slowly roll it up. 445 00:19:24,397 --> 00:19:25,931 Tuck the chin into the chest. 446 00:19:25,931 --> 00:19:28,067 Press into all four corners of the feet. 447 00:19:28,067 --> 00:19:30,970 Ragdoll as you roll all the way up. 448 00:19:30,970 --> 00:19:33,072 Hands come to the heart center. 449 00:19:33,072 --> 00:19:35,207 And without looking, feel your feet, 450 00:19:35,207 --> 00:19:37,777 feel the earth, trust. 451 00:19:37,777 --> 00:19:41,113 This coordination so important as we come back 452 00:19:41,113 --> 00:19:45,017 to Mountain Pose and squeeze the legs together. 453 00:19:45,017 --> 00:19:46,052 Awesome work. 454 00:19:46,052 --> 00:19:49,055 Close your eyes, observe the breath. 455 00:19:49,955 --> 00:19:51,624 Notice how you feel. 456 00:19:57,830 --> 00:20:00,199 Then keep your heart lifted, open your eyes. 457 00:20:00,199 --> 00:20:02,001 Slide the right foot all the way back, 458 00:20:02,001 --> 00:20:03,969 nice, high lunge. 459 00:20:03,969 --> 00:20:05,004 Go through your checklist. 460 00:20:05,004 --> 00:20:06,038 Work it out in your body. 461 00:20:06,038 --> 00:20:07,239 Today, what are you working on? 462 00:20:07,239 --> 00:20:09,709 What is your body telling you? 463 00:20:10,676 --> 00:20:13,579 Listen, have a little conversation. 464 00:20:17,216 --> 00:20:19,752 And then when you're ready, send the fingertips 465 00:20:19,752 --> 00:20:20,619 all the way back. 466 00:20:20,619 --> 00:20:21,854 Energy in the hands here. 467 00:20:21,854 --> 00:20:23,422 Send the fingertips back. 468 00:20:23,422 --> 00:20:25,791 Reach crown of the head forward. 469 00:20:25,791 --> 00:20:29,862 So I'm wanting to continue to work on this beautiful 470 00:20:29,862 --> 00:20:32,565 engagement of my core by hugging the lower ribs in, 471 00:20:32,565 --> 00:20:34,934 all that beautiful work we've done. 472 00:20:34,934 --> 00:20:37,072 Pinch that pencil. 473 00:20:38,604 --> 00:20:40,339 Reach, create a full body experience. 474 00:20:40,339 --> 00:20:43,175 Take your time here, keep working. 475 00:20:45,811 --> 00:20:48,347 And then inhale, slowly reach the fingertips 476 00:20:48,347 --> 00:20:49,548 down to come up. 477 00:20:49,548 --> 00:20:51,517 Big breath here. 478 00:20:51,517 --> 00:20:53,152 Exhale, send it back. 479 00:20:53,152 --> 00:20:55,988 Energy in the fingertips, right heels reaching back 480 00:20:55,988 --> 00:20:57,590 as the crown of the head comes forward. 481 00:20:57,590 --> 00:20:58,657 Front knee over front ankle. 482 00:20:58,657 --> 00:21:00,426 Pull the left hip crease back. 483 00:21:00,426 --> 00:21:02,061 Draw energy up from the pelvic floor. 484 00:21:02,061 --> 00:21:02,895 Here we go. 485 00:21:02,895 --> 00:21:05,998 Inhale, reach for the sky, high lunge. 486 00:21:05,998 --> 00:21:08,734 Exhale, send the fingertips back. 487 00:21:11,203 --> 00:21:12,805 Lengthen through the back of the neck. 488 00:21:12,805 --> 00:21:13,739 Big breath in. 489 00:21:13,739 --> 00:21:14,820 Reach up. 490 00:21:16,542 --> 00:21:19,098 And exhale, send it back. 491 00:21:20,980 --> 00:21:25,117 Again, draw the shoulder blades together, open your chest. 492 00:21:26,385 --> 00:21:29,221 Inhale, reach for the sky, inhale. 493 00:21:30,156 --> 00:21:33,359 Let's do one more on this side and exhale, airplane arms. 494 00:21:33,359 --> 00:21:34,593 Squeeze the inner thighs together. 495 00:21:34,593 --> 00:21:36,462 Lift up from the pelvic floor. 496 00:21:36,462 --> 00:21:37,296 Fabulous. 497 00:21:37,296 --> 00:21:38,330 Inhale, reach for the sky. 498 00:21:38,330 --> 00:21:39,965 This time straighten your front leg. 499 00:21:39,965 --> 00:21:42,201 Woo, I bet that feels good. 500 00:21:42,201 --> 00:21:44,303 Energy in the fingertips still as you reach up 501 00:21:44,303 --> 00:21:46,872 through your right heel. 502 00:21:46,872 --> 00:21:48,507 Then pull the left hip crease back. 503 00:21:48,507 --> 00:21:50,209 Hug the lower ribs in. 504 00:21:50,209 --> 00:21:52,111 Find support, stability from within, 505 00:21:52,111 --> 00:21:55,014 so move nice and slow as you send, 506 00:21:55,014 --> 00:21:58,417 this is a new sending Simba over the cliff. 507 00:21:58,417 --> 00:22:01,084 The modern, 2017 way. 508 00:22:01,084 --> 00:22:03,389 ♫ Aaaaah 509 00:22:03,389 --> 00:22:08,205 And then slowly, all the way down, Modified Pyramid. 510 00:22:10,362 --> 00:22:14,033 Fingertips, hands frame the left foot. 511 00:22:14,033 --> 00:22:16,001 Relax your head. 512 00:22:16,001 --> 00:22:18,404 And then when you're ready, soften the knees, 513 00:22:18,404 --> 00:22:20,406 find that buoyancy as you inhale. 514 00:22:20,406 --> 00:22:22,641 Exhale, lift up, half splits. 515 00:22:22,641 --> 00:22:24,877 Right inner thigh lifts up towards the sky. 516 00:22:24,877 --> 00:22:26,212 Right toes down. 517 00:22:27,346 --> 00:22:29,615 Then slowly soften through your knees again, 518 00:22:29,615 --> 00:22:34,520 send the right foot to the left side of your yoga mat, 519 00:22:34,520 --> 00:22:36,589 criss-cross Forward Fold. 520 00:22:38,524 --> 00:22:39,758 Relax the head. 521 00:22:43,596 --> 00:22:47,766 Then ground, connect to your feet, and slowly roll it up. 522 00:22:54,106 --> 00:22:55,774 Hands come to heart. 523 00:22:55,774 --> 00:22:56,942 Look straight forward. 524 00:22:56,942 --> 00:22:59,011 Head, heart, and pelvis in alignment 525 00:22:59,011 --> 00:23:01,780 as you slide the left foot and right foot 526 00:23:01,780 --> 00:23:03,782 together, Mountain Pose. 527 00:23:06,485 --> 00:23:07,386 Great work. 528 00:23:08,354 --> 00:23:09,588 Deep breath in. 529 00:23:10,522 --> 00:23:12,524 Exhale to really ground. 530 00:23:16,095 --> 00:23:17,096 Fabulous. 531 00:23:17,096 --> 00:23:19,265 Walk your feet as wide as your yoga mat. 532 00:23:19,265 --> 00:23:21,400 Toes are gonna spill off the edge. 533 00:23:21,400 --> 00:23:22,501 Inhale, lift. 534 00:23:23,802 --> 00:23:25,804 And exhale, slowly. 535 00:23:25,804 --> 00:23:27,506 Knees are gonna track over the toes, 536 00:23:27,506 --> 00:23:28,574 so don't let them come in. 537 00:23:28,574 --> 00:23:30,709 Press into the outer edges of the feet, 538 00:23:30,709 --> 00:23:32,244 all that awesome awareness in the feet. 539 00:23:32,244 --> 00:23:33,512 If you need to take the fingertips out 540 00:23:33,512 --> 00:23:36,448 as a little counterweight, that's always a good call. 541 00:23:36,448 --> 00:23:38,117 And we send our centers down in space. 542 00:23:38,117 --> 00:23:40,753 If the heels come up, no problemo. 543 00:23:40,753 --> 00:23:42,388 No problemo at all. 544 00:23:42,388 --> 00:23:46,392 We come into this yogi squat, hands either on the earth 545 00:23:46,392 --> 00:23:49,428 or palms pressing together. 546 00:23:49,428 --> 00:23:53,098 Go on now and take the biggest breath you've taken all day, 547 00:23:53,098 --> 00:23:54,566 and whatever variation you're in, 548 00:23:54,566 --> 00:23:56,769 see if you can find length, just like you did 549 00:23:56,769 --> 00:24:00,939 in all your standing poses from the crown to the tail. 550 00:24:03,942 --> 00:24:07,212 And there's an acceptance always in these squats of like, 551 00:24:07,212 --> 00:24:08,080 "This is where I'm at today." 552 00:24:08,080 --> 00:24:10,983 It's the same with balancing postures, yes. 553 00:24:10,983 --> 00:24:14,253 It's like okay, there's no hiding. 554 00:24:14,253 --> 00:24:16,528 Just be here now. 555 00:24:20,192 --> 00:24:21,961 Take one more breath. 556 00:24:23,362 --> 00:24:25,531 And then we'll release and we'll bring the hands 557 00:24:25,531 --> 00:24:29,101 to the earth, and we're gonna walk the toes together. 558 00:24:29,101 --> 00:24:32,738 Knees are gonna open nice and wide. 559 00:24:32,738 --> 00:24:37,476 And so we're working towards Bakasana, no fear. 560 00:24:37,476 --> 00:24:39,494 Focus forward. 561 00:24:39,494 --> 00:24:41,347 Length through the neck. 562 00:24:41,347 --> 00:24:44,450 Crown of the head has this awareness reaching energy 563 00:24:44,450 --> 00:24:48,587 beyond the body, just out, so that we're not collapsed here. 564 00:24:48,587 --> 00:24:50,255 Then all this wonderful work you've done 565 00:24:50,255 --> 00:24:52,925 in wrapping the shoulders, opening the chest, 566 00:24:52,925 --> 00:24:54,860 honestly, this might be your Crow Pose today, 567 00:24:54,860 --> 00:24:59,031 and I feel like it's pretty darn beautiful if you ask me. 568 00:24:59,031 --> 00:25:01,033 To go a little further, you might practice 569 00:25:01,033 --> 00:25:04,269 planting the palms thoughtfully, mindfully. 570 00:25:04,269 --> 00:25:06,372 Wrapping the shoulders again, as I said, 571 00:25:06,372 --> 00:25:09,308 and then lifting up through your center. 572 00:25:09,308 --> 00:25:11,377 Then you're gonna walk the knees all the way up, 573 00:25:11,377 --> 00:25:14,413 so you're creating this nice table for your knees 574 00:25:14,413 --> 00:25:16,548 with your arms, and a lot of people complain about 575 00:25:16,548 --> 00:25:17,583 the weight on the arms. 576 00:25:17,583 --> 00:25:20,719 Well we're gonna use all that amazing inner strength 577 00:25:20,719 --> 00:25:23,555 we've cultivated in our core, 578 00:25:23,555 --> 00:25:27,593 but also just energetically of lifting that, 579 00:25:27,593 --> 00:25:29,495 moving from a place of connect. 580 00:25:29,495 --> 00:25:31,330 So just rock gently front to back. 581 00:25:31,330 --> 00:25:32,898 So don't worry about lifting your toes. 582 00:25:32,898 --> 00:25:35,334 Gaze is forward, neck is nice and long. 583 00:25:35,334 --> 00:25:37,174 I'm not collapsing in my shoulders 584 00:25:37,174 --> 00:25:38,670 or in my upper back body, 585 00:25:38,670 --> 00:25:41,306 but I'm using all that work of doming 586 00:25:41,306 --> 00:25:44,076 through the upper back body to play here. 587 00:25:44,076 --> 00:25:45,144 And then of course, to each his own, 588 00:25:45,144 --> 00:25:47,713 we'll rock a little front to back. 589 00:25:47,713 --> 00:25:50,449 Stay focused on the breath. 590 00:25:50,449 --> 00:25:53,752 And there's my creaky old floor. 591 00:25:53,752 --> 00:25:55,888 And then maybe we lift one toe. 592 00:25:55,888 --> 00:25:58,257 And then the other. 593 00:25:58,257 --> 00:26:00,726 Maybe you one day work to straighten the arms, 594 00:26:00,726 --> 00:26:03,095 but just play a little here, and if you notice 595 00:26:03,095 --> 00:26:05,998 that you stop breathing, that's a good sign 596 00:26:05,998 --> 00:26:09,134 to release, check in, and start with 597 00:26:09,134 --> 00:26:11,303 buoyant breath once again. 598 00:26:12,404 --> 00:26:15,140 So play here a little bit. 599 00:26:15,140 --> 00:26:17,042 We're clawing through the fingertips. 600 00:26:17,042 --> 00:26:20,612 We're finding that suctioning up through the palm. 601 00:26:20,612 --> 00:26:22,548 Just a couple moments of playtime here. 602 00:26:22,548 --> 00:26:24,783 Don't get frustrated. 603 00:26:24,783 --> 00:26:26,285 Just stay present. 604 00:26:28,821 --> 00:26:30,489 Gaze forward. 605 00:26:30,489 --> 00:26:33,662 Draw the navel inward and upward. 606 00:26:33,662 --> 00:26:35,928 Listen to the sound of your breath. 607 00:26:35,928 --> 00:26:36,762 Life is good. 608 00:26:36,762 --> 00:26:39,598 Press into your fingerprints. 609 00:26:39,598 --> 00:26:41,934 (breathing) 610 00:26:47,673 --> 00:26:50,375 And we'll meet back in that squat. 611 00:26:50,375 --> 00:26:52,044 Take your time. 612 00:26:52,044 --> 00:26:52,978 Great work. 613 00:26:55,080 --> 00:26:56,748 So fierce, fearless. 614 00:26:58,317 --> 00:27:00,619 And so, sometimes it's really not about mastering the pose, 615 00:27:00,619 --> 00:27:02,354 right, in fact, can I say, "All the time?" 616 00:27:02,354 --> 00:27:04,556 It's about how do you deal with your frustrations? 617 00:27:04,556 --> 00:27:07,659 How do you celebrate the joyful feelings? 618 00:27:07,659 --> 00:27:11,663 How do you celebrate the not so joyful feelings? 619 00:27:12,564 --> 00:27:14,733 Swim the fingertips around. 620 00:27:14,733 --> 00:27:16,902 Come on down to your back. 621 00:27:18,237 --> 00:27:19,338 Come on down to Yoga Town. 622 00:27:19,338 --> 00:27:21,673 I almost called this whole thing Yoga Town by the way, 623 00:27:21,673 --> 00:27:24,076 but opted for the Revolution. 624 00:27:26,678 --> 00:27:29,848 So, our inside title can be Yoga Town. 625 00:27:31,149 --> 00:27:33,051 Come to your back, knees up towards the sky. 626 00:27:33,051 --> 00:27:34,853 When you get there, snuggle the shoulder blades 627 00:27:34,853 --> 00:27:37,789 underneath the heart space, and walk the heels in 628 00:27:37,789 --> 00:27:39,625 for Bridge Pose. 629 00:27:39,625 --> 00:27:42,227 Grab the outer edges of your mat or really just root 630 00:27:42,227 --> 00:27:44,029 the hands down to the earth. 631 00:27:44,029 --> 00:27:45,497 And then press into your foundation. 632 00:27:45,497 --> 00:27:47,366 Start at the tail, here we go. 633 00:27:47,366 --> 00:27:49,902 Imagine you're squeezing a block between your inner thighs, 634 00:27:49,902 --> 00:27:53,405 so keep the knees stacked over the ankles best you can 635 00:27:53,405 --> 00:27:55,908 and lifting up through the chest. 636 00:27:55,908 --> 00:27:57,409 You can interlace the fingertips behind 637 00:27:57,409 --> 00:28:02,114 or keep a grip on your yoga mat, or palms to the earth. 638 00:28:02,114 --> 00:28:03,896 Big breath here. 639 00:28:06,051 --> 00:28:08,954 And then lift your chest to your chin. 640 00:28:08,954 --> 00:28:11,223 And then lift your chin to the sky. 641 00:28:11,223 --> 00:28:15,327 Should feel amazing in your lower, the cervical spine, 642 00:28:15,327 --> 00:28:17,696 your lower part of your neck. 643 00:28:17,696 --> 00:28:18,597 (laughs) 644 00:28:18,597 --> 00:28:20,732 It's hard to talk and do yoga sometimes. 645 00:28:20,732 --> 00:28:23,302 Press into your foundation, again the action 646 00:28:23,302 --> 00:28:25,737 is to lift the chest to the chin gently 647 00:28:25,737 --> 00:28:29,341 and then gently lift the chin to the sky, gaze up. 648 00:28:29,341 --> 00:28:30,175 One more breath. 649 00:28:30,175 --> 00:28:33,545 Squeeze that imaginary block between your legs. 650 00:28:33,545 --> 00:28:37,749 And then release, break fee, free (laughs). 651 00:28:37,749 --> 00:28:40,652 Break fee, and slowly roll it down. 652 00:28:43,689 --> 00:28:45,357 Wonderful, open the knees wide. 653 00:28:45,357 --> 00:28:47,225 Bring the soles of the feet together. 654 00:28:47,225 --> 00:28:50,362 Left hand comes to the heart, right hand to the belly. 655 00:28:50,362 --> 00:28:53,265 These two deep places of listening. 656 00:28:56,268 --> 00:28:57,235 Close your eyes. 657 00:28:57,235 --> 00:28:59,104 Take a big inhale, and on an exhale, 658 00:28:59,104 --> 00:29:00,639 relax the weight of your body 659 00:29:00,639 --> 00:29:03,308 completely and fully, nice work. 660 00:29:05,877 --> 00:29:09,014 Really no words could describe how amazing it is 661 00:29:09,014 --> 00:29:11,316 that we are doing yoga together right now, 662 00:29:11,316 --> 00:29:14,519 that we are doing 31 days of yoga, 663 00:29:14,519 --> 00:29:18,548 that we are carving out time and space 664 00:29:19,958 --> 00:29:23,962 to do the work, so that we can move through life 665 00:29:25,397 --> 00:29:29,997 with ease and with love. 666 00:29:33,805 --> 00:29:38,272 Feeling empowered and capable of 667 00:29:38,272 --> 00:29:40,872 healing or dealing 668 00:29:40,872 --> 00:29:42,748 with what life throws at us. 669 00:29:43,682 --> 00:29:46,018 You can stay here or you can slowly begin to extend 670 00:29:46,018 --> 00:29:49,921 the legs long, maybe windshield wiper the toes. 671 00:29:51,289 --> 00:29:52,724 Then you can open the arms. 672 00:29:52,724 --> 00:29:57,162 If your body's craving a little hug or a little twist, 673 00:29:57,162 --> 00:30:01,299 anything at all, take time now to listen to your body. 674 00:30:02,367 --> 00:30:05,737 If you're ready for stillness, relaxation, 675 00:30:05,737 --> 00:30:09,908 take a deep breath in and use your exhale to surrender. 676 00:30:11,643 --> 00:30:15,580 Surrender to that which you cannot control. 677 00:30:15,580 --> 00:30:16,915 Don't be afraid. 678 00:30:18,784 --> 00:30:19,785 Do the work. 679 00:30:20,686 --> 00:30:24,089 Be the best version of yourself. 680 00:30:24,089 --> 00:30:26,892 And trust that all will be well. 681 00:30:26,892 --> 00:30:30,862 Or as mom says, "Everything is as it should be." 682 00:30:31,730 --> 00:30:32,664 I'll see you tomorrow. 683 00:30:32,664 --> 00:30:34,199 We have an awesome practice tomorrow, 684 00:30:34,199 --> 00:30:37,069 but for now enjoy the gifts 685 00:30:37,069 --> 00:30:39,905 and relish in the sensations of today. 686 00:30:39,905 --> 00:30:42,507 (lively orchestral and chiming music) 687 00:30:42,507 --> 00:30:43,341 Namaste.