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- Hello my sweet 
friends and welcome.

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It is day two of 
your yoga revolution.

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Today we're gonna 
practice moving with intention,

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building on 
yesterday's practice,

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so hop into something 
comfy, and let's get started.

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(light music)

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Alright my friends, let's begin

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in a nice, 
comfortable seat today.

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Sit up nice and 
tall, and right away,

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draw the hands 
together, Anjali Mudra

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at the heart, prayer position.

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And notice how 
this makes you feel.

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You might even 
close your eyes here.

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And then take a moment 
to consider why you're here.

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What led you to this moment?

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Set a little intention 
for the next 30 days.

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Let it be kind.

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Let it be thoughtful.

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And it can just be simply,

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I want to get 
through the 31 days.

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Just take a moment to connect

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to why you're here basically.

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And then take a deep breath in.

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And exhale, 
relax your shoulders.

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Then bat the eyelashes 
open, and release the hands

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to the knees, so it's not 
really what you came up with,

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but it's the act 
of just connecting

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and allowing the mind and the
body to come together and say,

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"Yes, okay, I'm here."

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So that awareness is key.

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So we inhale, press 
the palms into the knees

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and lift the chest here.

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And exhale, chin to chest, 
rounding through the spine.

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So today's practice is 
about moving with intention.

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As you inhale, lift the heart.

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And exhale, 
round through the spine.

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So just explore 
that in your body.

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For me, it's about 
slowing down and moving

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from a place of connect.

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So, we jerk ourselves 
around plenty off the yoga mat,

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and we are rushed and rushed 
and rushed off the yoga mat,

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and then we come on the yoga mat

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and then we do the same thing, 
so can we slow it down here?

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And really set our 
sights on moving from a place

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of connect for the next 30 days,
whatever that means to you.

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It could be really 
moving from your center,

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maybe more 
anatomically you consider

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really moving from 
your core, from your middle.

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But maybe it's 
moving with a kindness.

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This idea of being 
gentle and kind with yourself

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on the yoga mat, so 
that you're gentle and kind

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with yourself, and with 
others, off the yoga mat.

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Do one more spinal flex
here, think Cat-Cow here,

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so really articulate 
through the spine,

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as you inhale, lift your heart.

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And exhale, draw 
your chin to your chest.

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(exhaling breath)

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Great, inhale, come 
all the way back up.

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We'll squeeze the 
shoulders up to the ears

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with a big inhale.

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Then exhale, drop 'em down.

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Two more, inhale, 
squeeze and lift.

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Exhale, drop it like it's hot.

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And one more, 
inhale, squeeze and lift.

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And exhale, relax.

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Beautiful, chin to chest here,

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we're just gonna draw U's,

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U's (laughs), U 
shapes with the nose,

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so drawing all the 
way up to one side,

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and then down through center,

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and all the way 
up to the other side.

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And down through center.

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And even here are you 
just kind of mastering

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the task of 
drawing U's with the nose

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or can you really 
move with intention?

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Feel it out.

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As I said yesterday, we 
are really not here to do yoga.

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We'll use the tools of 
yoga, but we'll use them

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to create an experience.

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Mmmmmm.

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Alright, we'll 
come back to center.

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Bring the head above the heart,

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the heart right 
above the pelvis.

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Take a deep breath in.

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Then send the hands out long.

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Exhale, come 
forward onto all fours.

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(exhaling breath)

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When you get there, really 
set yourself up for greatness,

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so spread the fingertips, 
wrists underneath the shoulders,

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knees directly 
underneath the hip points.

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Then we're gonna 
curl the toes under today,

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and come into that hovering 
table to light a little fire

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in the belly, so here we go,

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press away from your yoga mat.

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Everyone really 
lift up between the space

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in the upper back body 
between your shoulder blades.

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So lift the back 
body up towards the sky,

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so we're not collapsed here.

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And here we go, inhale in, 
gaze straight down.

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Exhale, lift the knees 
and let them hover for five.

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Tops of the shoulders 
draw away from the ears, four.

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Long, beautiful neck, three.

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Two, and one, beautiful.

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Slowly lower the knees down, 
come to the tops of the feet.

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Elbows are gonna go 
right where the hands are here

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for Heart to Earth Pose.

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So keep the fingerprints 
firmly rooted on the mat,

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and then slowly begin 
to walk the knees towards

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the back edge, keep 
the elbows firmly planted,

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and slowly release 
forehead to the earth.

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Tailbone and hip creases 
reach up towards the sky,

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and then we melt the heart down.

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Now start to tap into 
a buoyant breath here.

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See if you can 
extend the inhalations

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and extend the 
exhales as we start to open up

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through the 
chest, the shoulders.

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Again, keep clawing into the 
ground with your fingerprints.

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Take one more breath here.

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And then press into the 
tops of the feet and again,

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move from a place of connect,

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so carve a line, look 
forward, and rather than

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just hurling 
yourself towards your belly,

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see if you can press 
into the tops of the feet,

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press into your 
elbows and the hands,

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and slide all the way through.

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Great, slide the hands 
back in line with the rib cage.

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Then tuck the chin to the chest.

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As you inhale, 
lift up, baby Cobra.

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Move with intention.

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Exhale to release.

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Two more.

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As you inhale, squeeze 
the elbows into the side body,

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press into your 
fingerprints, and exhale,

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take one more, 
moving with your breath.

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And release, 
gorgeous, curl the toes under.

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You can press up to 
all fours or plank pose.

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Big breath lifts you up, 
all fours, tabletop or plank.

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Great, fire up through the legs.

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Reach the heels towards 
the back edge of your mat,

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press away from your yoga 
mat, soft bend in the elbows

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here my friends.

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Alright we're starting to 
welcome some heat to the body.

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You might pedal out 
the feet a little here.

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Take one more deep breath in.

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And then on the 
exhale, make your way

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to Downward Facing Dog.

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(exhaling breath)

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Really root down through 
that index finger and thumb,

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and shake the head 
a little loose here.

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Pedal it out.

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And then going 
for a nice, slow walk.

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Again, moving with intention.

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What does that look like?

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What does that feel like?

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Definitely gonna 
up your yoga game here

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if you use today's 
practice to explore

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what it feels like 
to move with intention.

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We'll walk all the way up 
to the front edge of the mat.

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And lots of 
awareness in the feet

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as we bring them hip width 
apart, toes pointing forward.

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And then bend 
your knees generously,

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let your belly come to 
the tops of the thighs.

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Arms relax down, and 
again, shake the head loose.

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Allow any stress or 
tension to melt off here.

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Any weight you've been carrying 
on your back, let it go.

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We don't need to carry 
that extra weight with us

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on this yoga journey, so 
starting to create some space,

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open up some fresh space.

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(exhaling breath)

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Some good space.

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Okay, here we go, big 
inhale to lift you up halfway.

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Press into your feet, 
slide the hands

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to the tops of the 
thighs or the shins.

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Then pull the elbows 
back and find length here.

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And then exhale 
to soften and bow.

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Rolling all the 
way up to Mountain,

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tuck the chin into the chest,

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take your time, breathe deeply.

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Take your time, draw 
energy up from the earth,

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so press into your feet and 
lift up through your arches.

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Eventually we'll 
meet in Mountain Pose.

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And when you get there, 
take a couple moments

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to just feel it out.

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You might fix your pants, 
fix your shirt,

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stretch the mouth,
lick your lips,

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maybe you repeat 
the U shape with the nose,

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or take the shoulders 
for a couple loops around.

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And for me, these 
moments are really important,

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especially if 
you're in a public class,

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so that you are 
connected and moving in a way

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that feels good for 
you on any given day.

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So every practice is different.

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Each time you come to the 
mat, you have an opportunity

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to listen in a new way, 
create a new experience.

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Alright, and then 
when you're ready,

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when you feel satisfied, 
we'll open the palms out

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and lift up through the sternum.

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Stand up really tall here, 
Tadasana, Mountain Pose,

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and we're just gonna 
take a second to rotate

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the thumbs in and then out.

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And then feel how 
that's connected to the tops

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of the shoulders, 
or the tops of the arms,

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the upper arm bone 
here and the shoulders.

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Again, in and out, in and out.

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And the next time you're out, 
really wrap the shoulder

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blades around, find that 
lift through the sternum,

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and then from here, 
we're gonna inhale,

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lift the 
fingertips at a flying V,

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so trying to keep that 
wrap in the upper back body

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as you reach for the sky.

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Cool, big breath in here.

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Make the most of this, 
stretch, stretch, stretch.

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And then exhale all 
the way down, Forward Fold.

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Hmmmm.

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Inhale lifts you up halfway.

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Again, palms on the 
shins or the thighs.

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The goal here is to use 
this inhale to create length.

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Find length in 
the back of the neck,

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this beautiful, 
long line of the spine.

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And then exhale, 
just soften and release.

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Back up towards 
the sky, big flying V,

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as you send the fingertips, 
thumbs are gonna pull

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all the way up and back.

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Reach for the sky, big full
body stretch here, Volcano Pose.

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Lift from the 
arches of the feet,

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and exhale, hands to heart.

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Lift the sternum 
up to the thumbs.

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Lengthen the tailbone down.

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Inhale in deeply here.

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And exhale completely.

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Alright, let's rock and roll.

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Big inhale, thumbs lift you up.

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Keep that rotation 
in the upper arm bones

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as you reach for the sky.

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Exhale, forward fold, 
soft bend in the knees.

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Slowly lower down.

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Inhale, with control, 
halfway lift.

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Your version, pull the 
elbows back, shoulders back,

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create length, and then 
exhale with your breath,

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soften and bow.

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Beautiful, bring your 
fingertips to the yoga mat

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and walk the feet in.

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And then when you're 
ready, see if you can

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really move from 
a place to connect,

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so we're not just 
tossing our leg back,

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but connect to your center.

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So draw the navel in 
and up, and from your core,

248
00:11:48,041 --> 00:11:51,077
from your middle, 
step the right foot back.

249
00:11:51,077 --> 00:11:54,414
Lower the right knee down, 
and then loop the shoulders.

250
00:11:54,414 --> 00:11:57,951
Again, try to find 
that openness in the chest,

251
00:11:57,951 --> 00:12:00,153
that lift in the sternum, 
and maybe even play

252
00:12:00,153 --> 00:12:03,423
with that rotation of the 
upper arm bones opening out,

253
00:12:03,423 --> 00:12:04,591
nice low lunge.

254
00:12:04,591 --> 00:12:08,061
Going to come onto the 
top of the back foot here,

255
00:12:08,061 --> 00:12:10,597
and inhale, breathe in.

256
00:12:10,597 --> 00:12:12,865
Then exhale, send the hips back,

257
00:12:12,865 --> 00:12:15,134
flex the left 
toes towards the sky,

258
00:12:15,134 --> 00:12:17,904
runner's stretch, 
breathing deep.

259
00:12:19,105 --> 00:12:21,007
So if you want a 
little more of a stretch here,

260
00:12:21,007 --> 00:12:24,210
you can walk the 
fingertips forward,

261
00:12:24,210 --> 00:12:27,413
and I encourage 
everyone to bend that left knee

262
00:12:27,413 --> 00:12:31,084
so we can really get into 
the belly of that hamstring

263
00:12:31,084 --> 00:12:35,021
there and not just over-
stretching where it attaches,

264
00:12:35,021 --> 00:12:37,790
so soft bend in the elbows, 
soft bend in the knees

265
00:12:37,790 --> 00:12:40,693
is always a nice way 
to go if you want to move

266
00:12:40,693 --> 00:12:43,096
from a place of connect.

267
00:12:43,096 --> 00:12:45,398
Move with intention.

268
00:12:45,398 --> 00:12:46,733
Alright, take 
one more breath here.

269
00:12:46,733 --> 00:12:50,103
Perhaps you lift up from 
the pelvic floor a little.

270
00:12:50,103 --> 00:12:52,305
And then exhale, 
rolling through back to that

271
00:12:52,305 --> 00:12:53,873
nice, low lunge.

272
00:12:53,873 --> 00:12:57,043
This time, thumbs 
lifting up, so fingertips

273
00:12:57,043 --> 00:12:59,345
at a flying V, we inhale, 
reach the fingertips

274
00:12:59,345 --> 00:13:01,214
up towards the sky.

275
00:13:01,214 --> 00:13:03,016
And then come out of 
your stretch a little bit,

276
00:13:03,016 --> 00:13:04,384
especially if 
you're really flexible,

277
00:13:04,384 --> 00:13:08,588
and find that lift 
up through the midline.

278
00:13:08,588 --> 00:13:10,923
Then you can 
slowly ease back into it,

279
00:13:10,923 --> 00:13:13,359
pressing into the top 
of that back foot firmly.

280
00:13:13,359 --> 00:13:16,396
Inhale in, 
maybe lift your heart.

281
00:13:16,396 --> 00:13:20,299
And then exhale, 
cascade it down nice and easy.

282
00:13:20,299 --> 00:13:21,701
Right hand comes to the earth.

283
00:13:21,701 --> 00:13:23,703
Back knee stays 
lowered for this one.

284
00:13:23,703 --> 00:13:26,973
As we inhale, open up 
towards the left, big twist.

285
00:13:26,973 --> 00:13:28,841
Now imagine pulling 
your left hip crease back,

286
00:13:28,841 --> 00:13:32,311
so left hip crease, top of 
the left thighbone pulls back,

287
00:13:32,311 --> 00:13:35,048
and we inhale, 
reach for the sky.

288
00:13:35,048 --> 00:13:36,749
Draw the right 
shoulder away from the ear.

289
00:13:36,749 --> 00:13:39,085
Inhale in, again, smile.

290
00:13:39,085 --> 00:13:42,755
And then exhale with 
control all the way back down.

291
00:13:42,755 --> 00:13:44,691
Beautiful, plant the palms, 
root down through

292
00:13:44,691 --> 00:13:47,860
that index finger and thumb, 
curl the back toes under.

293
00:13:47,860 --> 00:13:49,062
Inhale, look forward.

294
00:13:49,062 --> 00:13:51,197
Then exhale, move from 
the middle, as you lift

295
00:13:51,197 --> 00:13:54,901
the back knee, try to 
move as one moving part here,

296
00:13:54,901 --> 00:13:57,003
rather than a bunch 
of disjointed parts.

297
00:13:57,003 --> 00:14:01,541
One full body experience, 
we come to plank pose.

298
00:14:01,541 --> 00:14:03,309
Breathing deep.

299
00:14:03,309 --> 00:14:04,143
Inhale in.

300
00:14:05,111 --> 00:14:06,979
Exhale, Downward Facing Dog.

301
00:14:06,979 --> 00:14:09,048
Soft, easy movement here.

302
00:14:10,850 --> 00:14:14,987
So we take the idea 
of Sukha, that softness,

303
00:14:14,987 --> 00:14:19,826
that easy movement here, 
building on with day two,

304
00:14:19,826 --> 00:14:22,428
moving from a place of connect.

305
00:14:23,396 --> 00:14:25,050
From your Downward Dog, 
take a deep inhale

306
00:14:25,050 --> 00:14:26,699
in through the nose.

307
00:14:27,734 --> 00:14:30,937
And nice, cleansing 
breath out through the mouth.

308
00:14:30,937 --> 00:14:34,240
Repeat the slow walk 
from before, nice and slow,

309
00:14:34,240 --> 00:14:36,476
stretching through 
the Achilles, the ankles,

310
00:14:36,476 --> 00:14:38,377
the backs of the feet, 
we come all the way up

311
00:14:38,377 --> 00:14:40,179
to that forward fold.

312
00:14:40,179 --> 00:14:42,515
Feet hip width apart.

313
00:14:42,515 --> 00:14:47,086
Big inhale lifts you 
up halfway, find length.

314
00:14:47,086 --> 00:14:49,088
And then exhale to fold.

315
00:14:50,490 --> 00:14:51,557
Root down through the feet.

316
00:14:51,557 --> 00:14:56,162
Inhale, reach for the sky, 
big breath, big stretch.

317
00:14:56,162 --> 00:14:59,132
And exhale, hands to heart, 
lengthen the tailbone down,

318
00:14:59,132 --> 00:15:00,933
lift the sternum up.

319
00:15:00,933 --> 00:15:03,236
Take a deep breath in.

320
00:15:03,236 --> 00:15:05,004
And a big breath out.

321
00:15:06,539 --> 00:15:08,875
Inhale to reach for the sky.

322
00:15:10,610 --> 00:15:12,363
Exhale to fold.

323
00:15:13,246 --> 00:15:15,848
Slow it down, take your time.

324
00:15:15,848 --> 00:15:16,883
Move with your breath.

325
00:15:16,883 --> 00:15:20,920
As you inhale, 
lift up halfway, your version.

326
00:15:20,920 --> 00:15:23,589
And exhale to 
soften and release.

327
00:15:23,589 --> 00:15:25,024
Bring the fingertips to the mat,

328
00:15:25,024 --> 00:15:27,593
walk the feet together, 
arch to arch,

329
00:15:27,593 --> 00:15:30,396
and then again, rather than
just slingin' your left leg out,

330
00:15:30,396 --> 00:15:31,998
see if you can really 
cultivate an awareness

331
00:15:31,998 --> 00:15:33,032
right here in the belly.

332
00:15:33,032 --> 00:15:35,101
Draw the navel 
inward and upward,

333
00:15:35,101 --> 00:15:37,036
and from there, 
step the left foot back.

334
00:15:37,036 --> 00:15:39,205
Maybe you step it lightly.

335
00:15:40,106 --> 00:15:41,040
Beautiful.

336
00:15:41,040 --> 00:15:45,044
Inhale, loop the shoulders,
lower the back knee.

337
00:15:46,212 --> 00:15:48,147
And reconnect with your breath.

338
00:15:48,147 --> 00:15:49,882
Pressing into the 
top of the back foot,

339
00:15:49,882 --> 00:15:54,287
just feel it out, again, 
we're not here to do yoga.

340
00:15:54,287 --> 00:15:56,051
Quite the contrary,

341
00:15:56,051 --> 00:15:58,591
just allowing for 
the story to unfold,

342
00:15:58,591 --> 00:16:00,693
the experience to happen.

343
00:16:02,495 --> 00:16:05,364
Staying present with the breath.

344
00:16:05,364 --> 00:16:07,733
Inhale, open the chest.

345
00:16:07,733 --> 00:16:10,436
And exhale, send the 
right hip crease back this time,

346
00:16:10,436 --> 00:16:13,706
right toes towards 
the sky, Runner's Stretch.

347
00:16:13,706 --> 00:16:15,741
Again, if you want to intensify 
this stretch a little bit,

348
00:16:15,741 --> 00:16:17,944
you'll just walk 
the fingertips forward.

349
00:16:17,944 --> 00:16:22,315
Otherwise, bring them 
right underneath the shoulders.

350
00:16:22,315 --> 00:16:23,983
Breathing deep here.

351
00:16:29,555 --> 00:16:31,757
And then bend that 
right knee just a bit,

352
00:16:31,757 --> 00:16:33,759
breathe a little deeper.

353
00:16:38,508 --> 00:16:41,033
Awesome, then rolling 
through that right foot,

354
00:16:41,033 --> 00:16:43,035
so move with intention, 
move from the middle here

355
00:16:43,035 --> 00:16:45,438
as you come all the way back.

356
00:16:46,806 --> 00:16:48,007
Front knee over front ankle.

357
00:16:48,007 --> 00:16:49,809
Lift up from the pelvic floor.

358
00:16:49,809 --> 00:16:51,510
Fingertips are 
gonna go at that flying V,

359
00:16:51,510 --> 00:16:53,613
so find that rotation 
in the upper arm bone

360
00:16:53,613 --> 00:16:55,715
as you reach for the sky.

361
00:16:57,316 --> 00:16:59,318
And then come up a little bit.

362
00:16:59,318 --> 00:17:01,921
Find that pulling back 
of the right hip crease,

363
00:17:01,921 --> 00:17:05,758
that lift up 
through the center channel.

364
00:17:05,758 --> 00:17:08,493
Press into the top of 
the back foot for stability.

365
00:17:08,493 --> 00:17:10,496
Big breath in, 
maybe slight backbend here

366
00:17:10,496 --> 00:17:13,398
as you lift the 
sternum up and back.

367
00:17:13,398 --> 00:17:16,402
And then exhale, 
soften and release back down.

368
00:17:16,402 --> 00:17:17,770
Keep the back knee where it is.

369
00:17:17,770 --> 00:17:19,571
Left hand comes to the ground.

370
00:17:19,571 --> 00:17:21,339
And when you're ready, 
big twist here.

371
00:17:21,339 --> 00:17:22,642
As we pull the 
right hip crease back,

372
00:17:22,642 --> 00:17:24,844
press away from your 
yoga mat, and inhale,

373
00:17:24,844 --> 00:17:27,445
right fingertips 
reach up towards the sky.

374
00:17:27,445 --> 00:17:29,615
So focus on the 
sensation rather than the shape,

375
00:17:29,615 --> 00:17:32,685
so you might even only 
bring the hand out halfway.

376
00:17:32,685 --> 00:17:35,488
Might feel better 
to just come halfway

377
00:17:35,488 --> 00:17:39,458
and really stay 
connected than to push beyond.

378
00:17:39,458 --> 00:17:43,996
So just noticing, 
accepting where you're at today,

379
00:17:43,996 --> 00:17:45,531
and staying connected.

380
00:17:45,531 --> 00:17:47,166
So if you start to 
restrict your breath,

381
00:17:47,166 --> 00:17:49,936
that's a good 
sign to change it up.

382
00:17:49,936 --> 00:17:51,103
Alright, inhale.

383
00:17:51,103 --> 00:17:52,471
Use an exhale to come back.

384
00:17:52,471 --> 00:17:53,306
Mmmm.

385
00:17:54,674 --> 00:17:57,410
Awesome, inhale to 
look forward, find length.

386
00:17:57,410 --> 00:18:00,246
Exhale, plant both palms, 
curl the back toes under,

387
00:18:00,246 --> 00:18:02,014
and again, draw 
the navel in and up.

388
00:18:02,014 --> 00:18:04,617
Lift the back knee, Plank Pose.

389
00:18:06,519 --> 00:18:09,255
So really pressing down into 
that index finger and thumb.

390
00:18:09,255 --> 00:18:10,690
This time really 
reach the heels back.

391
00:18:10,690 --> 00:18:13,426
Find stillness here and 
let the breath move you.

392
00:18:13,426 --> 00:18:15,494
Careful not to collapse in 
the middle of the back body.

393
00:18:15,494 --> 00:18:18,164
So lift your back 
body up towards the sky.

394
00:18:18,164 --> 00:18:20,466
Try to lift your heart 
space all the way between

395
00:18:20,466 --> 00:18:22,435
your shoulder blades.

396
00:18:22,435 --> 00:18:25,104
Great, take one 
more deep breath in here.

397
00:18:25,104 --> 00:18:26,606
And then slow and with control,

398
00:18:26,606 --> 00:18:28,040
you can lower 
the knees here too.

399
00:18:28,040 --> 00:18:31,510
We'll lower all the 
way down to the belly.

400
00:18:33,512 --> 00:18:34,647
Press into your foundation.

401
00:18:34,647 --> 00:18:37,850
Slide the hands in line with 
the rib cage, and here we go,

402
00:18:37,850 --> 00:18:39,251
moving in three breaths.

403
00:18:39,251 --> 00:18:42,989
We inhale, 
Baby Cobra, open your heart.

404
00:18:42,989 --> 00:18:44,985
Exhale, release.

405
00:18:46,659 --> 00:18:50,162
Inhale, finding that 
lift with the breath.

406
00:18:51,630 --> 00:18:54,934
And cascading 
down with the exhale.

407
00:18:54,934 --> 00:18:57,203
One more, really press 
into the tops of the feet,

408
00:18:57,203 --> 00:19:01,240
press into the pubic 
bone here, hug the elbows in.

409
00:19:01,240 --> 00:19:02,771
And exhale.

410
00:19:04,410 --> 00:19:05,277
Gorgeous.

411
00:19:05,277 --> 00:19:07,947
Curl the toes under, 
press up to plank,

412
00:19:07,947 --> 00:19:09,915
big breath in here.

413
00:19:09,915 --> 00:19:11,951
And exhale to your Downward Dog.

414
00:19:11,951 --> 00:19:13,085
Gorgeous.

415
00:19:13,085 --> 00:19:16,489
So bend the knees this 
time and lift the hip creases

416
00:19:16,489 --> 00:19:17,523
all the way up.

417
00:19:17,523 --> 00:19:21,293
Feel a deeper stretch 
as the heart melts back,

418
00:19:21,293 --> 00:19:22,773
and then find a 
little containment

419
00:19:22,773 --> 00:19:26,132
by drawing the navel in,
hugging the lower ribs in.

420
00:19:26,132 --> 00:19:27,500
Fabulous.

421
00:19:27,500 --> 00:19:29,935
Heels grow heavy here, 
doesn't matter if they come

422
00:19:29,935 --> 00:19:33,172
close to touching 
the ground at all.

423
00:19:33,172 --> 00:19:36,709
Alright, take one 
more deep breath in.

424
00:19:36,709 --> 00:19:39,478
And then use your exhale 
to slowly lower the knees

425
00:19:39,478 --> 00:19:41,313
back down all the way.

426
00:19:42,214 --> 00:19:45,451
Bring the knees together, 
feet together, Child's Pose.

427
00:19:45,451 --> 00:19:49,588
Swim the fingertips around, 
and slow and with control,

428
00:19:50,856 --> 00:19:52,692
forehead comes to mat.

429
00:19:53,592 --> 00:19:56,095
So if this is not a comfortable 
resting pose for you,

430
00:19:56,095 --> 00:20:01,063
you can adapt and choose 
another shape that feels good.

431
00:20:01,063 --> 00:20:04,804
We're gonna take three 
breath cycles in and out,

432
00:20:04,804 --> 00:20:07,773
really seeing if you can 
allow the breath to move you.

433
00:20:07,773 --> 00:20:11,110
(inhaling and exhaling)

434
00:20:25,758 --> 00:20:28,360
Beautiful, and then 
slowly reaching the fingertips

435
00:20:28,360 --> 00:20:29,628
all the way up.

436
00:20:30,563 --> 00:20:32,465
Lift back to all fours.

437
00:20:34,200 --> 00:20:34,904
Beautiful.

438
00:20:34,904 --> 00:20:37,436
From here, bring the 
knees as wide as your yoga mat.

439
00:20:37,436 --> 00:20:39,939
Keep the two big toes in.

440
00:20:39,939 --> 00:20:42,108
And we're gonna slide the 
right hand right underneath

441
00:20:42,108 --> 00:20:45,478
that center line, 
so right into the middle

442
00:20:45,478 --> 00:20:48,581
of your yoga mat and right 
underneath the right shoulder.

443
00:20:48,581 --> 00:20:50,950
Then we keep pressing 
into the tops of the feet here.

444
00:20:50,950 --> 00:20:52,718
Again, moving from 
a place of connect,

445
00:20:52,718 --> 00:20:54,487
so see if you can 
really move as one part

446
00:20:54,487 --> 00:20:56,522
rather than swinging 
your left arm up.

447
00:20:56,522 --> 00:20:58,824
See if you can take 
the whole body and move

448
00:20:58,824 --> 00:21:00,292
as one continuous movement.

449
00:21:00,292 --> 00:21:03,796
As you inhale, reach the 
left fingertips all the way up.

450
00:21:03,796 --> 00:21:07,967
Then exhale in and underneath 
the bridge of the right arm.

451
00:21:09,935 --> 00:21:11,907
Then inhale, open.

452
00:21:14,497 --> 00:21:16,675
And exhale, twist.

453
00:21:16,675 --> 00:21:18,526
Shooooooooo.

454
00:21:20,412 --> 00:21:21,752
Inhale, open.

455
00:21:23,816 --> 00:21:26,886
And last one, 
moving with the breath.

456
00:21:27,987 --> 00:21:30,089
And on this one, you're 
gonna rest on your left ear

457
00:21:30,089 --> 00:21:32,091
and send your right 
fingertips all the way out

458
00:21:32,091 --> 00:21:33,759
towards the front edge.

459
00:21:33,759 --> 00:21:35,961
Keep awareness in the 
tops of your feet, and again,

460
00:21:35,961 --> 00:21:37,296
just like we did in Down Dog,

461
00:21:37,296 --> 00:21:39,632
see if you can lift the 
hip creases up towards the sky,

462
00:21:39,632 --> 00:21:41,967
tailbone up towards the sky.

463
00:21:43,836 --> 00:21:44,670
Beautiful.

464
00:21:44,670 --> 00:21:46,138
Then if you'd like to 
take another variation

465
00:21:46,138 --> 00:21:48,507
with this top arm here, you 
can, bringing the right hand

466
00:21:48,507 --> 00:21:52,244
to the small of the back, 
or keeping it really active,

467
00:21:52,244 --> 00:21:54,547
and reaching up 
towards the heavens.

468
00:21:54,547 --> 00:21:58,717
Take one more deep 
breath in here wherever you are.

469
00:21:59,785 --> 00:22:02,721
And a long 
exhale out with control.

470
00:22:05,791 --> 00:22:07,626
Great, move from your center.

471
00:22:07,626 --> 00:22:10,329
Draw the navel in and up, 
and that's what brings you

472
00:22:10,329 --> 00:22:11,797
all the way back.

473
00:22:11,797 --> 00:22:14,239
Left hand comes to the midline,

474
00:22:14,239 --> 00:22:16,001
and moving from 
a place of connect.

475
00:22:16,001 --> 00:22:17,203
Move with intention.

476
00:22:17,203 --> 00:22:20,706
As you reach for the sky, 
inhale, right hand up.

477
00:22:20,706 --> 00:22:23,709
And exhale in and underneath 
the bridge of the left arm,

478
00:22:23,709 --> 00:22:26,712
so you have 
awareness through every part,

479
00:22:26,712 --> 00:22:28,870
all your fingertips.

480
00:22:29,582 --> 00:22:32,251
Awareness through all your toes.

481
00:22:33,552 --> 00:22:36,222
And so this can be 
a little challenging,

482
00:22:36,222 --> 00:22:38,090
so just try to 
stick with it even though

483
00:22:38,090 --> 00:22:40,960
it seems like we're 
doing simple action.

484
00:22:40,960 --> 00:22:45,557
To really move with intention

485
00:22:45,557 --> 00:22:48,277
requires focus,

486
00:22:48,277 --> 00:22:49,301
and that can be hard work.

487
00:22:49,301 --> 00:22:50,869
Okay, do one more.

488
00:22:50,869 --> 00:22:52,972
And then the next time 
your ear comes to the mat,

489
00:22:52,972 --> 00:22:56,178
send your left 
fingertips up towards the sky.

490
00:22:56,178 --> 00:22:57,810
Big stretch for 
the upper back body.

491
00:22:57,810 --> 00:23:01,981
Really great for the neck, 
the shoulders, and the back.

492
00:23:02,848 --> 00:23:03,682
Breathing deep.

493
00:23:03,682 --> 00:23:05,951
Imagine lifting your hip 
creases up towards the sky,

494
00:23:05,951 --> 00:23:07,453
tail towards the sky, 
and then you can take

495
00:23:07,453 --> 00:23:10,889
any variation you 
like with this top arm,

496
00:23:12,091 --> 00:23:14,393
continuing to breathe deep.

497
00:23:14,393 --> 00:23:17,730
(inhaling and exhaling)

498
00:23:25,437 --> 00:23:26,502
Inhale in.

499
00:23:27,306 --> 00:23:30,976
Exhale, allow your left hand 
to come all the way back up,

500
00:23:30,976 --> 00:23:34,847
navel draws in and up, 
we try to move from our center,

501
00:23:34,847 --> 00:23:37,950
and come all the 
way back to all fours.

502
00:23:37,950 --> 00:23:39,685
Walk the knees 
underneath the hips.

503
00:23:39,685 --> 00:23:41,120
Swing the legs to one side.

504
00:23:41,120 --> 00:23:42,922
So swing the toes to one side,

505
00:23:42,922 --> 00:23:44,757
and come all the way to a seat.

506
00:23:44,757 --> 00:23:46,425
We're gonna bring the 
soles of the feet together

507
00:23:46,425 --> 00:23:48,190
for Cobbler's Pose.

508
00:23:51,530 --> 00:23:54,366
So grab the ankles, soles 
of the feet come together.

509
00:23:54,366 --> 00:23:56,268
We loop the 
shoulders and find this lift

510
00:23:56,268 --> 00:23:58,771
up from the pelvic floor.

511
00:23:58,771 --> 00:24:01,874
Now anchor some weight 
down through the elbows,

512
00:24:01,874 --> 00:24:03,809
down through the shoulders, 
and down through

513
00:24:03,809 --> 00:24:06,145
the tops of the thighs, 
so basically you try to find

514
00:24:06,145 --> 00:24:09,214
places to lift and lengthen,

515
00:24:09,214 --> 00:24:11,383
and then places to ground.

516
00:24:12,284 --> 00:24:13,485
And that really 
is the true nature

517
00:24:13,485 --> 00:24:15,220
of our Hatha Yoga Practice,

518
00:24:15,220 --> 00:24:18,223
balancing these 
two opposing forces.

519
00:24:19,124 --> 00:24:23,128
This idea of finding a 
sense of balance and ease

520
00:24:24,430 --> 00:24:27,112
between the sun and the moon.

521
00:24:28,487 --> 00:24:33,572
We'll be talking more 
about that as the days go on.

522
00:24:33,572 --> 00:24:36,742
Great, just take 
one more breath here.

523
00:24:39,311 --> 00:24:40,779
And then we'll 
release the hands,

524
00:24:40,779 --> 00:24:44,416
bring them to the 
outer edges of the thighs,

525
00:24:44,416 --> 00:24:45,984
and then nice and slow, 
in one sweeping movement,

526
00:24:45,984 --> 00:24:48,253
we're gonna close 
'em in, lean back,

527
00:24:48,253 --> 00:24:49,855
and lift the shins parallel.

528
00:24:49,855 --> 00:24:51,390
So hands are on the 
backs of the thighs,

529
00:24:51,390 --> 00:24:54,893
now lift the shins parallel, 
excuse me, to the ceiling.

530
00:24:54,893 --> 00:24:57,062
Now you can hold on 
here, breathing deep,

531
00:24:57,062 --> 00:25:00,432
and once again we'll try to 
lift up from the pelvic floor,

532
00:25:00,432 --> 00:25:02,568
find places to lift and lengthen

533
00:25:02,568 --> 00:25:04,737
and places to ground here.

534
00:25:06,856 --> 00:25:09,975
And then find places where 
you can add a little Sukha,

535
00:25:09,975 --> 00:25:11,143
a little ease.

536
00:25:12,678 --> 00:25:14,847
And don't add any tension.

537
00:25:16,715 --> 00:25:17,894
Soften.

538
00:25:19,451 --> 00:25:20,285
Fabulous.

539
00:25:20,285 --> 00:25:22,421
If you want to 
stay here you can.

540
00:25:22,421 --> 00:25:25,324
Otherwise, I invite you to 
reach the fingertips forward,

541
00:25:25,324 --> 00:25:27,226
find that rotation 
in the upper arm bones

542
00:25:27,226 --> 00:25:29,361
by opening the palms.

543
00:25:29,361 --> 00:25:31,230
Great, inhale in.

544
00:25:31,230 --> 00:25:32,631
Exhale, we're gonna lower.

545
00:25:32,631 --> 00:25:35,267
Slowly send the toes 
forward, hands stay facing

546
00:25:35,267 --> 00:25:36,635
up towards the sky.

547
00:25:36,635 --> 00:25:39,113
Inhale, lift.

548
00:25:39,113 --> 00:25:40,542
Exhale, lower.

549
00:25:40,542 --> 00:25:42,207
(exhaling breath)

550
00:25:42,207 --> 00:25:43,275
Inhale, lift.

551
00:25:44,343 --> 00:25:45,844
And exhale, lower.

552
00:25:47,279 --> 00:25:49,882
Inhale, lift, last one.

553
00:25:49,882 --> 00:25:52,918
And exhale, this time, 
send the legs out, arms out,

554
00:25:52,918 --> 00:25:53,986
big flying V.

555
00:25:55,287 --> 00:25:57,890
Great, catch yourself 
and come all the way down

556
00:25:57,890 --> 00:25:59,458
on your back, awesome.

557
00:25:59,458 --> 00:26:01,894
Moving from a place 
to connect even here,

558
00:26:01,894 --> 00:26:03,757
slowly lower down.

559
00:26:04,997 --> 00:26:07,332
Great, we're gonna bring the 
feet as wide as the yoga mat.

560
00:26:07,332 --> 00:26:10,402
Knees fall in together, 
finding that internal rotation

561
00:26:10,402 --> 00:26:13,038
in the hip, take the 
left hand to the heart,

562
00:26:13,038 --> 00:26:14,540
right hand to the belly.

563
00:26:14,540 --> 00:26:17,142
Take a deep breath in.

564
00:26:17,142 --> 00:26:18,844
And exhale, sigh it out.

565
00:26:18,844 --> 00:26:21,413
(sighing breath)

566
00:26:21,413 --> 00:26:24,116
Keep the feet where 
they are, and nice and slow,

567
00:26:24,116 --> 00:26:26,685
we're gonna allow both 
knees to windshield wiper

568
00:26:26,685 --> 00:26:28,787
over towards the 
right side of the mat.

569
00:26:28,787 --> 00:26:31,089
You can stay here or 
for a deeper stretch,

570
00:26:31,089 --> 00:26:34,126
cross the right foot over 
the top of the left thigh,

571
00:26:34,126 --> 00:26:36,061
right ankle on the left thigh.

572
00:26:36,061 --> 00:26:39,932
And breathe deep, nice, 
long, smooth deep breaths here.

573
00:26:39,932 --> 00:26:44,069
You might even soften 
your gaze or close your eyes.

574
00:26:49,808 --> 00:26:53,245
And then with control, 
releasing the right foot down.

575
00:26:53,245 --> 00:26:54,880
Enjoying this nice, 
little booty massage

576
00:26:54,880 --> 00:26:57,182
as you roll all 
the way through center,

577
00:26:57,182 --> 00:27:01,119
and then take both 
knees over towards the left.

578
00:27:02,721 --> 00:27:04,890
Reach the right knee down.

579
00:27:06,558 --> 00:27:08,861
And if you need a 
little more, cross left ankle,

580
00:27:08,861 --> 00:27:12,364
left foot over the 
top of the right thigh.

581
00:27:21,039 --> 00:27:22,309
Inhale in.

582
00:27:23,709 --> 00:27:26,612
And exhale, 
release back to center.

583
00:27:28,881 --> 00:27:30,716
And we'll walk the heels in.

584
00:27:30,716 --> 00:27:32,384
Prepare for Bridge Pose.

585
00:27:32,384 --> 00:27:34,553
Fingertips come down, 
snuggle the shoulder blades

586
00:27:34,553 --> 00:27:36,889
underneath your heart space, 
and when you're ready,

587
00:27:36,889 --> 00:27:40,292
big inhale to 
slowly peel the hips up,

588
00:27:40,292 --> 00:27:43,195
reaching the sits bones 
towards the backs of the knees,

589
00:27:43,195 --> 00:27:45,831
so the shins stay 
perpendicular to the mat.

590
00:27:45,831 --> 00:27:48,166
We imagine a block 
between the thighs,

591
00:27:48,166 --> 00:27:51,970
so keep some energy 
there, and slowly lift up.

592
00:27:51,970 --> 00:27:54,973
Interlace the 
fingertips behind the tailbone.

593
00:27:54,973 --> 00:27:57,242
Walk the forearms in.

594
00:27:57,242 --> 00:28:00,913
And then allow your 
breath to move you here.

595
00:28:02,147 --> 00:28:06,285
Lift the chest to the chin, 
and the chin towards the sky.

596
00:28:07,352 --> 00:28:10,088
Again, chest to chin, 
and chin towards the sky.

597
00:28:10,088 --> 00:28:12,624
Take one more breath.

598
00:28:12,624 --> 00:28:16,762
Then exhale, with control, 
release all the way down.

599
00:28:17,729 --> 00:28:19,798
Really finding 
that yummy articulation

600
00:28:19,798 --> 00:28:21,733
through the spine here.

601
00:28:22,935 --> 00:28:26,104
Mmm, awesome, 
press up off the toes,

602
00:28:26,104 --> 00:28:27,973
hug the knees into the chest,

603
00:28:27,973 --> 00:28:29,541
and we're gonna 
take Happy Baby here,

604
00:28:29,541 --> 00:28:31,577
so you'll grab the 
outer edges of the feet

605
00:28:31,577 --> 00:28:32,577
and lengthen 
the tailbone towards 


606
00:28:32,577 --> 00:28:34,146
the front edge of the mat.

607
00:28:34,146 --> 00:28:37,583
If it's too much to 
do both legs at one time,

608
00:28:37,583 --> 00:28:42,020
you can just do one 
foot up towards the sky,

609
00:28:42,020 --> 00:28:44,656
and then the other, alternating.

610
00:28:47,192 --> 00:28:50,929
So our last few 
moments here on the mat,

611
00:28:50,929 --> 00:28:52,297
strike up the band.

612
00:28:52,297 --> 00:28:53,231
(laughs)

613
00:28:53,231 --> 00:28:55,467
Find a nice, active breath.

614
00:29:04,910 --> 00:29:08,614
And then we'll release 
the feet all the way down.

615
00:29:08,614 --> 00:29:10,716
Extend the legs out long.

616
00:29:12,818 --> 00:29:16,989
And inhale, reach for the 
sky, big full body stretch here.

617
00:29:17,889 --> 00:29:21,393
And exhale, release, 
hands come down at the sides.

618
00:29:21,393 --> 00:29:25,163
We relaxed the soles 
of the feet, the ankles.

619
00:29:26,064 --> 00:29:28,367
We let go in the legs.

620
00:29:28,367 --> 00:29:30,369
Let the hips grow heavy.

621
00:29:32,704 --> 00:29:34,885
Open mind, open heart.

622
00:29:36,642 --> 00:29:38,543
Allow the weight of 
the arms to rest gently,

623
00:29:38,543 --> 00:29:40,145
and just notice if 
you're tightly bound up here.

624
00:29:40,145 --> 00:29:42,681
See if you can 
create a little more space

625
00:29:42,681 --> 00:29:44,176
and really set your 


626
00:29:44,176 --> 00:29:48,026
Shavasana up today 
with some intention.

627
00:29:48,026 --> 00:29:49,354
Decide what feels good.

628
00:29:49,354 --> 00:29:52,591
Palms face down, palms face up.

629
00:29:52,591 --> 00:29:56,662
Heels together or maybe 
as wide as your yoga mat.

630
00:29:59,031 --> 00:30:03,168
Then inhale lots of 
love in, give thanks.

631
00:30:03,168 --> 00:30:05,270
Exhale, lots of love out.

632
00:30:08,607 --> 00:30:12,144
So when we practice moving 
with intention on the mat,

633
00:30:12,144 --> 00:30:15,747
it becomes easier for us to 
move from a place of connect

634
00:30:15,747 --> 00:30:19,451
and move with intention 
and awareness off the mat.

635
00:30:19,451 --> 00:30:21,353
So thank you so much 
for sharing your time

636
00:30:21,353 --> 00:30:24,656
and your energy, and 
your practice with me today.

637
00:30:24,656 --> 00:30:26,658
We'll bring the palms together.

638
00:30:26,658 --> 00:30:27,492
Inhale in.

639
00:30:29,561 --> 00:30:31,563
And exhale to empty out.

640
00:30:33,999 --> 00:30:36,168
I'll see you tomorrow, 
day three.

641
00:30:36,168 --> 00:30:37,969
Nice work everyone.

642
00:30:37,969 --> 00:30:39,104
Namaste.

643
00:30:39,104 --> 00:30:43,275
(light music)