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- What's up everyone and welcome

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to your 31 Day Yoga Revolution.

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Today is day 21 and

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I am ready to pump, you up.

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Today we practice strength.

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Let's get started.

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(lively orchestral music)

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Alright my friends, 
let's begin in a nice,

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comfortable seat of your choice.

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We're just gonna 
take a hot second here

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to tune into the 
breath and to settle in.

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So, any way 
you'd like to sit here,

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just come to a place 
where you can sit up tall,

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upright in the spine.

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Day 21, we're legal now, 
in the US anyway.

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Strength.

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So we think of a 
strong yoga practice,

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we think, ah physical muscles
and we are going to have

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a nice, well 
rounded practice today,

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but I'd like to begin by
asking you to close your eyes

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or soften your gaze 
and think of one thing

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that you love about yourself.

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Just honestly, don't hold back.

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No holding back, 
just think of one thing

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that you're like, 
I'm pretty awesome at this,

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or I love this about myself.

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Anything at all, no rules.

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Okay, taking a 
moment to think of one thing

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that you just 
love about yourself.

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And when you feel like 
you have something, anything,

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anything at all, it could be

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simply that you love

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that you're showin' 
up for yourself here

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in this 31 day journey.

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You can get really specific.

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It can be

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anything really.

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If it feels like it's 
superficial even,

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no, it's perfect,

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just whatever you 
landed on, embrace it.

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One thing you 
love about yourself,

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and then let's 
take a deep breath in.

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Big, full, full, 
full, full, full breath.

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And a long breath out.

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And just hold on to that one
thing you love about yourself

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as you breathe in, 
notice how it makes you feel.

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And breathe out.

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Way to show up 
for yourself today.

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Let's get crackin'.

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We're gonna bring 
the palms together.

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If you're feeling 
adventurous and fiery,

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clap the palms together.

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Jai namaste.

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And we're gonna come 
forward and through all fours

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and to our Downward 
Facing Dog, right away.

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Take a deep breath 
in when you get there.

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And a long breath out 
to shake the head loose.

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So, the mantra today

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is I am strong,

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but not in just 
the physical body,

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or working in 
the physical body,

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in mind and spirit.

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So hold on to 
that feeling you had

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when you thought about one
thing you loved about yourself

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and anchor in that 
feeling, that sensation

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as you move here in Down Dog

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and begin to cultivate 
a more conscious breath.

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Press away from your 
yoga mat with your hands.

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And then slowly inhale, 
look forward, bend the knees,

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and exhale, make 
your way to the top.

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Forward Fold, 
take a couple breaths here.

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Strong awareness 
throughout the whole body.

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Let it unravel.

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So when we become strong 
and aware in our inner world,

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we're able to move 
with strength and awareness

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in the outer world.

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So yes the body can be, 
and I would say is a reflection

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of that, so when 
we're strong in body,

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it's easier to move that way.

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But really it's gotta 
come from the right place,

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we can't just be arbitrarily 
building these muscles

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and then hope for the best.

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When we look in the mirror,
we need to be able to feel

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the strength, not just see it.

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Okey doke, here we go.

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Slowly rolling up 
whenever you're ready.

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Nice and slow, 
I'll meet you in Mountain Pose.

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Connect to strong 
footing as you roll up.

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And rise up 
through your heart space.

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Lengthen through 
the crown of the head.

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And if the feet 
are not together,

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bring 'em really together

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so you can really feel that
awareness through the feet,

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that strong, 
four-part equal standing.

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You might even lift the 
toes so you can experiment

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with that, and then squeeze

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the legs together, 
really together.

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And then inhale, 
reach the arms all the way

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up and overhead.

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Really try to 
maximize this stretch here.

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Draw your navel 
inward and upward.

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Find that strength, 
that support from within,

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it's energetic, 
it's not just musculature.

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So draw energy up 
through the front body.

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Ground through the back body.

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Squeeze the legs together.

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And then check it out, 
right away, big inhale.

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Exhale, bend the knees, 
send the hips back, Chair Pose.

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Do a little hair toss.

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♫ I do my hair toss

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♫ Check my nails

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Okay, open 
(laughs) your palms wide,

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energy in the fingertips.

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Sink a little deeper, 
you got this.

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Tuck the chin, lengthen 
through the back of the neck.

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Hug the lower ribs in, 
you're doin' awesome.

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Fabulous, then power up.

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Press into your feet.

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Reach for the sky.

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Root to rise here.

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Awesome work.

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And then exhale, 
down we go, Forward Fold.

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Soft bend in the knees.

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Strong breath.

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Inhale lifts you up halfway.

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Play around here.

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Make each one 
a little different,

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and then exhale, 
soften and bow, forward fold.

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Great, plant the palms.

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Step the right foot back.

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Step the left foot back.

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Nice, strong plank.

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Power up here, you got this.

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We're gonna rock 
front and back here,

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just really creating 
a nice long line

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from the crown to the tail.

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So press away 
from your yoga mat.

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Press into all 
your fingerprints.

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Reach the heels front and back,

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finding a nice 
articulation through the feet,

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stretching through the feet.

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Yes, beautiful, 
Downward Facing Dog.

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Inhale, lots of love in.

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Exhale, lots of love out.

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Hug the lower ribs in.

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So if you're dumping 
into the front body here,

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hug it in, hike it up and in.

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Contain that front body energy.

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Beautiful, then we'll 
bring the feet together

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and inhale, 
lift the right leg up high.

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Exhale, knee to nose, 
rounding through.

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Inhale, Three-legged Dog.

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And exhale, step it up.

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Nice, low lunge.

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Lower the back knee, 
open the chest, inhale.

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And then exhale, press 
into the top of the back foot.

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Send the hips back, 
runner's stretch or half splits.

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(exhaling breath)

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Now here we go.

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Move from your center, strong
and steady as we roll through.

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Come to a nice, low lunge, 
curl the back toes under,

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and then we're gonna 
pivot and open up, Warrior II.

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Strong focus out past 
your right fingertips.

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Strong lower body.

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And find that ease, 
the grace in the upper body.

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Peaceful Warrior, keep 
pressing into the outer

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edge of your back foot.

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Engage the left inner thigh.

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Inhale, reach right 
fingertips forward, up and back.

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Inhale in here, stretch.

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And then exhale, right elbow
to the top of the right thigh.

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Extended side angle or you
can take the right fingertips

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all the way down and inhale, 
open up towards the sky.

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Take a deep breath in here.

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Maybe the left 
fingertips reach forward.

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And then exhale, all the way
back down to your low lunge.

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Keep the back knee 
lowered or lifted here.

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Inhale, open the chest.

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Then exhale, plant the palms.

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Step it back, knees 
can be on the ground here.

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We're gonna lower 
all the way to the belly.

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Big breath in.

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Exhale, lower down.

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Here we go, 
inhale, Cobra lifts you up,

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open your heart, 
keep the neck nice and long.

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And then exhale to release.

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Curl the toes under, 
press up to all fours or plank.

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Big breath in.

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And then exhale to 
your Downward Facing Dog.

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Great, take an inhale in here.

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Long breath out.

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Inhale, walk the feet 
together and lift the left leg

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up high as you breathe in.

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Exhale, knee to nose, 
press away from your yoga mat,

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round through the spine.

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Inhale, Three-legged Dog, 
building strength.

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And exhale, 
step it all the way through

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and lower the back knee.

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Loop the shoulders, 
inhale, open your heart.

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And then exhale, send it back,

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press into the 
top of the back foot,

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flex the left toes.

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Soft bend in that 
knee here, half splits.

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And then here we go, 


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rolling through that 
front foot nice and slow.

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Opening up through the chest.

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Curl the back toes under.

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Then move from your center,
so connect to your core here.

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As you lift the back knee, 
pivot on the back foot,

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and open all the 
way up to Warrior II.

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Strong Warrior.

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So strong lower body, 
strong foundation.

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We're working with 
our opposition here,

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lifting the front body,
grounding through the back body.

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Peaceful Warrior, here we go.

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Left fingertips reach forward.

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Keep that front 
knee over the front ankle

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as you reach up and back.

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Inhale, find length.

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And exhale, here we go, 
Extended Side Angle.

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Left elbow comes to 
the top of the left thigh

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or maybe all the 
way down in time.

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We inhale, reach for the sky.

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Variations here of 
course are welcome.

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Using your 
breath to find expansion

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and using the exhale to 
gain stability, strength.

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One more big breath in.

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Then use your exhale 
to come all the way back

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down to your lunge.

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Inhale to look forward.

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Exhale.

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Connect.

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Hands to earth.

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Send the left toes back.

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And we flow.

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Belly to Cobra or 
Chaturanga to Upward Facing Dog,

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moving with your breath.

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Inhale, open the chest.

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And exhale to your Down Dog.

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You can also take 
a Child's Pose here.

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We're gonna be 
here for three breaths.

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Count them.

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Listen to them.

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(exhaling and inhaling)

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Wonderful, on your 
next inhale, look forward.

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Soften through the knees and
make your way to the top.

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Big inhale lifts you up halfway.

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Find a lightness 
as you lengthen.

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And then exhale, soften and bow.

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Root down through the feet.

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Squeeze the legs together.

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Inhale, reach for the sky.

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Yes.

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And exhale, hands to heart, 
bring it all together.

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Close your eyes, 
observe the breath here.

256
00:12:16,069 --> 00:12:17,136
Life is good.

257
00:12:32,986 --> 00:12:35,355
Open the eyes, 
take a deep breath in.

258
00:12:35,355 --> 00:12:37,490
On the exhale, 
send the fingertips forward,

259
00:12:37,490 --> 00:12:38,732
squeeze the legs together,

260
00:12:38,732 --> 00:12:42,395
and send the hips back, 
Utkatasana, Chair Pose.

261
00:12:42,395 --> 00:12:44,330
Find a lightness, 
make it your own.

262
00:12:44,330 --> 00:12:46,727
You are strong.

263
00:12:46,727 --> 00:12:49,869
And we need to be strong, 
but we need that strength

264
00:12:49,869 --> 00:12:51,504
to really come 
from a good place,

265
00:12:51,504 --> 00:12:54,140
to come from an honest place,
to come from within,

266
00:12:54,140 --> 00:12:56,576
so that we can use 
our strength to do good

267
00:12:56,576 --> 00:12:58,277
in this dang world!

268
00:12:58,277 --> 00:12:59,612
Am I right?

269
00:12:59,612 --> 00:13:01,681
So take one more breath here,
maybe sink a little lower,

270
00:13:01,681 --> 00:13:03,016
lift your toes.

271
00:13:03,016 --> 00:13:04,917
Lengthen tailbone down.

272
00:13:05,918 --> 00:13:08,154
And then here we go, power up, 
squeeze the legs together,

273
00:13:08,154 --> 00:13:09,288
press into the earth.

274
00:13:09,288 --> 00:13:11,424
Inhale, rise up.

275
00:13:11,424 --> 00:13:14,327
Yes, I am woman, hear me roar!

276
00:13:14,327 --> 00:13:17,497
Just kidding and exhale, 
floating it down.

277
00:13:17,497 --> 00:13:19,732
(laughing)

278
00:13:19,732 --> 00:13:20,600
Have some fun.

279
00:13:20,600 --> 00:13:25,104
Big breath in lifts you 
up halfway ladies and gents.

280
00:13:25,104 --> 00:13:27,974
And exhale, soften and bow.

281
00:13:27,974 --> 00:13:29,542
Bend the knees, plant the palms,

282
00:13:29,542 --> 00:13:31,044
step the right foot back.

283
00:13:31,044 --> 00:13:34,681
Step the left 
foot back, Plank Pose.

284
00:13:34,681 --> 00:13:36,582
Great, this time 
really reach the heels

285
00:13:36,582 --> 00:13:38,551
towards the back 
edge of your mat.

286
00:13:38,551 --> 00:13:39,986
And reach the 
crown of the head towards

287
00:13:39,986 --> 00:13:42,655
the front edge of your mat.

288
00:13:42,655 --> 00:13:45,058
Beautiful, building strength.

289
00:13:46,325 --> 00:13:48,995
Now in this Plank Pose, 
you might start to tremble,

290
00:13:48,995 --> 00:13:51,130
you can always lower the 
knees, even cross the ankles

291
00:13:51,130 --> 00:13:52,632
for style points.

292
00:13:52,632 --> 00:13:54,867
So just stick 
with me, don't give up.

293
00:13:54,867 --> 00:13:57,737
Can also come onto the 
forearms, forearm plank,

294
00:13:57,737 --> 00:13:59,505
but it's here that I'd like 
you to send your gaze

295
00:13:59,505 --> 00:14:02,742
straight down, really fire up, 
whole body experience.

296
00:14:02,742 --> 00:14:05,278
Fire up your breath 
and think of something else

297
00:14:05,278 --> 00:14:07,847
that you really 
freakin' love about yourself,

298
00:14:07,847 --> 00:14:09,482
anything at all, 
anything at all,

299
00:14:09,482 --> 00:14:11,451
anything you can think of.

300
00:14:11,451 --> 00:14:13,686
And when you have it and do
not give up until you have it,

301
00:14:13,686 --> 00:14:15,955
when you have something, 
do you have it?

302
00:14:15,955 --> 00:14:19,125
You can release all 
the way onto the belly.

303
00:14:19,125 --> 00:14:21,728
Hallelujah, slide the 
hands in line with the ribs.

304
00:14:21,728 --> 00:14:24,997
Press into your 
feet and inhale, Cobra.

305
00:14:26,199 --> 00:14:31,224
And exhale, pressing up 
to all fours, Child's Pose.

306
00:14:34,674 --> 00:14:37,076
Three breaths 
here, count them out.

307
00:14:37,076 --> 00:14:39,412
Listen to the 
sound of your breath.

308
00:14:39,412 --> 00:14:42,715
(inhaling and exhaling)

309
00:14:46,419 --> 00:14:49,522
Pro tip, I wipe a 
little lavender or a little oil

310
00:14:49,522 --> 00:14:54,507
on my yoga mat so each 
time I come to this relaxation

311
00:14:54,507 --> 00:14:58,096
or this pause,

312
00:14:58,096 --> 00:15:00,466
instead of my 
mind swirling off,

313
00:15:00,466 --> 00:15:03,269
I can stay present 
with my breath,

314
00:15:04,303 --> 00:15:07,480
contemplate my sensations.

315
00:15:12,545 --> 00:15:14,247
Hakuna matata.

316
00:15:14,247 --> 00:15:16,449
Enjoy the 
essential oil on my mat.

317
00:15:16,449 --> 00:15:17,283
Okay, here we go.

318
00:15:17,283 --> 00:15:19,819
Coming back up to all fours.

319
00:15:19,819 --> 00:15:21,921
Take your time, take your time.

320
00:15:21,921 --> 00:15:23,790
You're doing great work, 
awesome work.

321
00:15:23,790 --> 00:15:25,358
We're gonna 
come to Downward Dog.

322
00:15:25,358 --> 00:15:27,193
Move at your own pace.

323
00:15:32,331 --> 00:15:34,233
And we'll walk 
the feet together.

324
00:15:34,233 --> 00:15:36,435
And inhale, 
lift the right leg up high.

325
00:15:36,435 --> 00:15:38,171
Exhale, knee to nose.

326
00:15:39,539 --> 00:15:42,008
Inhale, right leg up high.

327
00:15:42,008 --> 00:15:43,576
Exhale, step it up.

328
00:15:44,677 --> 00:15:46,479
Lower the back knee.

329
00:15:46,479 --> 00:15:48,714
This time keep the 
back toes curled under

330
00:15:48,714 --> 00:15:53,419
and inhale, sweep the arms
all the way up and overhead.

331
00:15:53,419 --> 00:15:54,587
Big breath in.

332
00:15:55,521 --> 00:15:57,590
Big breath out.

333
00:15:57,590 --> 00:15:59,859
Send the hips back, 
big breath in.

334
00:15:59,859 --> 00:16:01,260
Half splits.

335
00:16:01,260 --> 00:16:02,762
And then check 
it out, Warrior II.

336
00:16:02,762 --> 00:16:06,098
Back toes are 
already curled under here.

337
00:16:06,098 --> 00:16:10,536
We transition, move with 
your breath, Warrior II.

338
00:16:10,536 --> 00:16:11,869
Strong focus.

339
00:16:13,072 --> 00:16:15,675
Peaceful Warrior, inhale,
reach forward, up, and back.

340
00:16:15,675 --> 00:16:18,110
Take a deep breath in.

341
00:16:18,110 --> 00:16:20,847
Then exhale, 
Extended Side Angle.

342
00:16:21,948 --> 00:16:25,318
Inhale to find 
expansion here, breathe.

343
00:16:25,318 --> 00:16:28,387
Then exhale to come 
all the way back down.

344
00:16:28,387 --> 00:16:29,922
Plant the palms, step it back.

345
00:16:29,922 --> 00:16:31,791
You can go 
straight to Downward Dog

346
00:16:31,791 --> 00:16:36,408
or you can move belly to
Cobra or Chaturanga to Up Dog.

347
00:16:39,131 --> 00:16:42,168
In your Downward Dog, 
take a deep breath in.

348
00:16:42,168 --> 00:16:46,172
Nice cleansing breath 
out through the mouth.

349
00:16:46,172 --> 00:16:47,173
Walk the feet together.

350
00:16:47,173 --> 00:16:49,809
Inhale, lift the left 
leg up high, stick with me.

351
00:16:49,809 --> 00:16:51,544
Exhale, knee to nose.

352
00:16:53,246 --> 00:16:55,615
Inhale, lifts you up.

353
00:16:55,615 --> 00:16:58,784
Exhale, step into 
your low lunge.

354
00:16:58,784 --> 00:17:00,720
Lower the back knee.

355
00:17:00,720 --> 00:17:03,589
Move with care, inhale, 
back toes are curled under.

356
00:17:03,589 --> 00:17:07,660
Reach the fingertips up high,
big stretch, opening.

357
00:17:07,660 --> 00:17:10,162
And exhale, rain it down.

358
00:17:10,162 --> 00:17:13,366
Send the hips back, 
left toes towards the sky.

359
00:17:13,366 --> 00:17:15,501
Back toes are 
curled under, here we go,

360
00:17:15,501 --> 00:17:18,503
moving from a place of 
connect, rolling through

361
00:17:18,503 --> 00:17:20,973
that front foot, 
pivoting on the back foot,

362
00:17:20,973 --> 00:17:23,541
and then sweeping the arms
all the way up and overhead,

363
00:17:23,541 --> 00:17:27,079
finding that nice, strong focus 
as you send energy out

364
00:17:27,079 --> 00:17:28,648
way beyond the physical body,

365
00:17:28,648 --> 00:17:30,816
way beyond the fingertips.

366
00:17:32,051 --> 00:17:34,754
Peaceful Warrior, 
inhale, reach forward.

367
00:17:34,754 --> 00:17:37,089
Draw a big line up and back.

368
00:17:38,624 --> 00:17:40,448
Inhale in.

369
00:17:40,448 --> 00:17:42,161
Exhale, Extended Side Angle.

370
00:17:42,161 --> 00:17:43,429
Take your time.

371
00:17:44,630 --> 00:17:47,767
Use the inhale 
to find expansion.

372
00:17:47,767 --> 00:17:50,812
Exhale to draw 
things in, connect.

373
00:17:52,004 --> 00:17:54,807
Find stability, one more breath.

374
00:17:54,807 --> 00:17:56,776
Then exhale, 
pivot on the back foot.

375
00:17:56,776 --> 00:17:59,679
We come back to 
our lunge, inhale.

376
00:17:59,679 --> 00:18:02,348
And exhale, plant the palms, 
last call for a Vinyasa,

377
00:18:02,348 --> 00:18:04,585
take it or leave it.
You do not have to take it.

378
00:18:04,585 --> 00:18:06,552
Moving with your breath.

379
00:18:08,154 --> 00:18:10,756
Finding what feels good.

380
00:18:10,756 --> 00:18:13,559
We'll meet in Downward Dog.

381
00:18:13,559 --> 00:18:16,662
In Down Dog, 
take a deep breath in.

382
00:18:16,662 --> 00:18:20,433
Big cleansing 
breath out, empty out.

383
00:18:20,433 --> 00:18:22,068
Walk the feet to 
the middle of the mat.

384
00:18:22,068 --> 00:18:23,836
Hands to the feet.

385
00:18:23,836 --> 00:18:27,740
Bring the feet together, 
really together.

386
00:18:27,740 --> 00:18:31,777
Inhale lifts you 
up halfway, find length.

387
00:18:31,777 --> 00:18:35,147
Exhale to soften 
and bow, beautiful.

388
00:18:35,147 --> 00:18:37,783
Root to rise here, really 
squeeze the legs together,

389
00:18:37,783 --> 00:18:39,578
reach for the sky.

390
00:18:41,654 --> 00:18:45,894
And exhale, gather it 
all in, hands to heart.

391
00:18:48,060 --> 00:18:49,328
Deep breath in.

392
00:18:50,796 --> 00:18:53,132
Long breath out, 
observe your breath here.

393
00:18:53,132 --> 00:18:56,068
Maybe you can 
feel your heart beat.

394
00:19:02,742 --> 00:19:03,709
Awesome work.

395
00:19:03,709 --> 00:19:05,511
Bat the eyelashes open, 
open your eyes

396
00:19:05,511 --> 00:19:06,946
if they are not already,

397
00:19:06,946 --> 00:19:10,449
and we're gonna take 
the feet pretty wide.

398
00:19:11,817 --> 00:19:14,253
So wider than hip width apart.

399
00:19:14,253 --> 00:19:17,490
And then turn your toes 
out and adjust your footing

400
00:19:17,490 --> 00:19:21,193
so that you can really 
get your bum, your center

401
00:19:21,193 --> 00:19:24,096
underneath you, 
so save this for the club,

402
00:19:24,096 --> 00:19:28,401
and for now (laughs), 
we're giving you mobility

403
00:19:28,401 --> 00:19:30,069
and strength for the club.

404
00:19:30,069 --> 00:19:32,038
So draw it in.

405
00:19:32,038 --> 00:19:33,739
Like I go to the 
club anymore, okay,

406
00:19:33,739 --> 00:19:36,042
like I ever went to the club.

407
00:19:36,042 --> 00:19:39,545
More on that later, 
lift up through your heart.

408
00:19:39,545 --> 00:19:43,315
So the main thing is we 
want to kind of take this

409
00:19:43,315 --> 00:19:45,985
arching of the back and 
take all this wonderful work

410
00:19:45,985 --> 00:19:48,087
we've done thus 
far in our exploration

411
00:19:48,087 --> 00:19:50,122
to really connect to our core,

412
00:19:50,122 --> 00:19:52,958
so we're not just creating
tension in the core muscles,

413
00:19:52,958 --> 00:19:56,195
but again, working 
full body awareness.

414
00:19:58,764 --> 00:20:00,833
For some, 
this'll be a no-brainer.

415
00:20:00,833 --> 00:20:03,402
For others, you're 
maybe new to that awareness,

416
00:20:03,402 --> 00:20:05,571
that area of the body, 
awareness, moving,

417
00:20:05,571 --> 00:20:07,807
and just one moving part.

418
00:20:07,807 --> 00:20:10,042
It's tricky, take your time.

419
00:20:10,042 --> 00:20:12,211
Or if you're 
healing from an injury.

420
00:20:12,211 --> 00:20:14,080
Inhale, exhale, bend the knees,

421
00:20:14,080 --> 00:20:15,448
let them track your toes.

422
00:20:15,448 --> 00:20:17,016
So you might have 
to walk your heels in.

423
00:20:17,016 --> 00:20:19,685
We're coming into 
Goddess Pose or Horse Pose,

424
00:20:19,685 --> 00:20:22,889
but I feel like 
Goddess Pose

425
00:20:22,889 --> 00:20:26,369
is more powerful.

426
00:20:26,369 --> 00:20:28,040
So it can be 
God or Goddess Pose.

427
00:20:28,040 --> 00:20:30,062
In my foundations of this video,

428
00:20:30,062 --> 00:20:31,551
we call it God or Goddess Pose.

429
00:20:31,551 --> 00:20:33,899
So hands are 
gonna come at the heart

430
00:20:33,899 --> 00:20:36,001
if they are not 
already, and as always,

431
00:20:36,001 --> 00:20:38,370
you can decide what 
sort of flavor you want.

432
00:20:38,370 --> 00:20:42,641
You want something soft 
to marry with this strength

433
00:20:42,641 --> 00:20:45,511
down below or do you 
need the power of the elbows

434
00:20:45,511 --> 00:20:49,081
going out left to right 
to really support you here?

435
00:20:49,081 --> 00:20:50,916
This is tricky and 
we're not gonna be here long,

436
00:20:50,916 --> 00:20:53,352
so breathe with me, 
imagine you're leaning up

437
00:20:53,352 --> 00:20:55,287
against a wall, 
great for posture,

438
00:20:55,287 --> 00:20:56,789
great full-body strengthener.

439
00:20:56,789 --> 00:20:59,859
Inhale in, smile, 
tap into that inner smile,

440
00:20:59,859 --> 00:21:03,162
and exhale, sink a 
little lower, you got this.

441
00:21:03,162 --> 00:21:05,931
Then slowly release the hands
to the tops of the thighs

442
00:21:05,931 --> 00:21:08,067
and then we're gonna 
keep the feet pressing into

443
00:21:08,067 --> 00:21:09,502
all four corners, 
keep the feet where they are

444
00:21:09,502 --> 00:21:13,839
and draw the left shoulder 
into the center line.

445
00:21:13,839 --> 00:21:14,707
Big stretch.

446
00:21:14,707 --> 00:21:16,475
Tuck the chin into 
the chest and lengthen

447
00:21:16,475 --> 00:21:18,244
through the neck here 
and maybe you can even

448
00:21:18,244 --> 00:21:19,912
sink a little lower.

449
00:21:22,948 --> 00:21:25,751
Breathe into your belly, 
great for the digestive organs.

450
00:21:25,751 --> 00:21:27,386
Careful you're not 
gripping in the toes.

451
00:21:27,386 --> 00:21:28,721
One more breath.

452
00:21:30,489 --> 00:21:33,259
Then inhale lifts you up.

453
00:21:33,259 --> 00:21:36,762
And then exhale, 
right shoulder in.

454
00:21:36,762 --> 00:21:39,632
Press into the outer 
edges of the feet, you got this.

455
00:21:39,632 --> 00:21:41,433
Tuck the chin, 
make sure you're lengthening

456
00:21:41,433 --> 00:21:43,269
through the neck.

457
00:21:43,269 --> 00:21:45,538
Breathe into your belly, 
so feel your belly, your gut

458
00:21:45,538 --> 00:21:48,274
get some good air here.

459
00:21:48,274 --> 00:21:50,109
Someone please quote me on that.

460
00:21:50,109 --> 00:21:52,611
And then exhale, draw it back.

461
00:21:53,712 --> 00:21:54,800
Don't give up.

462
00:21:54,800 --> 00:21:55,781
Bring the palms together.

463
00:21:55,781 --> 00:21:57,216
Actually bring the 
right hand to a fist

464
00:21:57,216 --> 00:22:00,219
and left palm covers the fist
and we sink a little lower,

465
00:22:00,219 --> 00:22:02,888
a little lower, 
a little lower, a little lower,

466
00:22:02,888 --> 00:22:04,123
and then release.

467
00:22:04,123 --> 00:22:05,357
(exhaling breath)

468
00:22:05,357 --> 00:22:06,859
Hallelujah.

469
00:22:06,859 --> 00:22:09,795
Walk the feet together,
heel-toe.

470
00:22:09,795 --> 00:22:11,497
Or you can hop it together.

471
00:22:11,497 --> 00:22:13,465
Or you can do a little dance.

472
00:22:13,465 --> 00:22:17,636
And we're gonna walk or dance
back up to the top of the mat.

473
00:22:21,674 --> 00:22:24,043
Big inhale to reach for the sky.

474
00:22:24,043 --> 00:22:28,547
Clap the palms together, 
the celebratory namaste, Jai.

475
00:22:28,547 --> 00:22:32,318
Take a Forward Fold 
on your exhale.

476
00:22:32,318 --> 00:22:35,454
Great work everyone, big inhale.

477
00:22:35,454 --> 00:22:36,956
Exhale to release.

478
00:22:38,123 --> 00:22:39,425
Plant the palms.

479
00:22:39,425 --> 00:22:40,993
We're actually just 
gonna step back to Plank

480
00:22:40,993 --> 00:22:43,629
only to lower 
the knees, step back.

481
00:22:43,629 --> 00:22:45,698
And then lower the knees.

482
00:22:46,732 --> 00:22:48,047
And then center 
yourself on the mat,

483
00:22:48,047 --> 00:22:51,103
'cause we're 
gonna come into Pigeon.

484
00:22:51,103 --> 00:22:52,137
Alright, and when you're ready,

485
00:22:52,137 --> 00:22:54,907
extend the right leg out long.

486
00:22:54,907 --> 00:22:56,732
And then reel it in for

487
00:22:56,732 --> 00:23:00,222
your One-legged King Pigeon.

488
00:23:00,222 --> 00:23:02,435
So, take a look 
at your left foot.

489
00:23:02,435 --> 00:23:04,250
Really root it to the ground.

490
00:23:04,250 --> 00:23:07,353
And then walk that right foot
out to a place that feels good

491
00:23:07,353 --> 00:23:09,792
or not, and then try to stack,

492
00:23:09,792 --> 00:23:13,222
so get up off of that thang!

493
00:23:13,222 --> 00:23:15,620
Get up off the right hip.
(laughs)

494
00:23:15,620 --> 00:23:20,219
And move mindfully, 
thoughtfully, gently.

495
00:23:20,219 --> 00:23:24,236
See if you can open up 
through the front body.

496
00:23:25,170 --> 00:23:27,106
I would say this is 
the number one posture

497
00:23:27,106 --> 00:23:29,074
that I just kind 
of forced myself into

498
00:23:29,074 --> 00:23:32,244
as a young person, 
so be really mindful here.

499
00:23:32,244 --> 00:23:35,014
When you start opening up
this posture and many others,

500
00:23:35,014 --> 00:23:39,118
but since we come to this 
one a lot in public class,

501
00:23:39,118 --> 00:23:41,186
from a place of connect, 
oh, it's so great.

502
00:23:41,186 --> 00:23:43,989
So prop that right butt 
cheek up, that right hip

503
00:23:43,989 --> 00:23:48,127
as much as you need, 
and we'll find length,

504
00:23:48,127 --> 00:23:49,662
and then if you haven't already,

505
00:23:49,662 --> 00:23:52,431
you have the option 
here to come to the forearms

506
00:23:52,431 --> 00:23:55,000
or all the way to the forehead.

507
00:23:56,368 --> 00:23:59,605
And then try to stay 
rooted in that back foot

508
00:23:59,605 --> 00:24:02,675
and keep an awareness, 
a brightness, some energy

509
00:24:02,675 --> 00:24:04,243
in your right foot.

510
00:24:06,245 --> 00:24:07,246
And breathe.

511
00:24:26,899 --> 00:24:28,967
So sometimes the strength

512
00:24:33,339 --> 00:24:35,507
comes from the letting go.

513
00:24:40,379 --> 00:24:44,817
And sometimes, as I'm 
sure we've all experienced

514
00:24:44,817 --> 00:24:47,920
at some point, 
the letting go of what

515
00:24:48,954 --> 00:24:51,857
really is no longer serving you,

516
00:24:51,857 --> 00:24:55,766
maybe letting go of what is

517
00:24:55,766 --> 00:24:57,296
perhaps keeping you

518
00:24:57,296 --> 00:24:59,898
from feeling strong day-to-day,

519
00:25:01,767 --> 00:25:03,936
ironically takes strength.

520
00:25:05,237 --> 00:25:06,572
It can be tough.

521
00:25:08,841 --> 00:25:12,077
So as you breathe 
here in this posture,

522
00:25:13,345 --> 00:25:16,360
have courage,

523
00:25:16,360 --> 00:25:20,015
garner the strength to let go,

524
00:25:23,122 --> 00:25:25,770
to allow for that release.

525
00:25:35,801 --> 00:25:39,972
Let go of any tension in 
the neck and the shoulders,

526
00:25:41,306 --> 00:25:43,409
the forehead or the brow.

527
00:25:45,277 --> 00:25:48,247
And try to keep that 
all soft and delicious

528
00:25:48,247 --> 00:25:51,383
as you slowly 
make your way back up,

529
00:25:51,383 --> 00:25:55,554
and plant the palms on the
left side of your yoga mat.

530
00:25:57,556 --> 00:26:01,427
Then you can stay here or 
you can walk the fingertips

531
00:26:01,427 --> 00:26:05,030
off the mat, so this 
is bus stop one.

532
00:26:06,398 --> 00:26:07,961
Bus stop two.

533
00:26:10,302 --> 00:26:13,372
Walking off the left 
side of your yoga mat.

534
00:26:13,372 --> 00:26:15,641
Or, pressing 
into the right hand,

535
00:26:15,641 --> 00:26:17,509
we'll find length 
through the front body,

536
00:26:17,509 --> 00:26:19,111
grounding through the back body,

537
00:26:19,111 --> 00:26:23,549
and look back and maybe just
reach, look at your left toes,

538
00:26:23,549 --> 00:26:26,151
or you might bend 
the left knee mindfully

539
00:26:26,151 --> 00:26:30,389
and grab either the 
left ankle or the left toes.

540
00:26:30,389 --> 00:26:32,191
Breathe deep here.

541
00:26:32,191 --> 00:26:34,026
Draw the navel in and up.

542
00:26:34,026 --> 00:26:36,728
Find that hugging 
of the lower ribs.

543
00:26:36,728 --> 00:26:38,397
Breathing deep here.

544
00:26:41,133 --> 00:26:42,534
And then everyone, 
wherever you are,

545
00:26:42,534 --> 00:26:45,904
take one big, expansive breath.

546
00:26:45,904 --> 00:26:48,373
And then use your 
exhale to release with control,

547
00:26:48,373 --> 00:26:52,344
either walking up, 
releasing the left foot down.

548
00:26:52,344 --> 00:26:54,847
And together we'll walk all
the way back to all fours,

549
00:26:54,847 --> 00:26:56,115
take your time.

550
00:26:57,683 --> 00:26:59,952
If you want to sway the hips
a little back and forth here

551
00:26:59,952 --> 00:27:02,521
you can, draw figure 
eights with the pelvis,

552
00:27:02,521 --> 00:27:04,022
always feels good.

553
00:27:08,227 --> 00:27:09,962
And we'll take 
to the other side.

554
00:27:09,962 --> 00:27:11,363
Left leg extends.

555
00:27:12,764 --> 00:27:14,933
And then we'll reel it in.

556
00:27:17,870 --> 00:27:21,607
Set yourself up for 
greatness here mindfully.

557
00:27:23,775 --> 00:27:27,980
Acknowledge, honor how 
this side is different,

558
00:27:27,980 --> 00:27:29,548
and then listen to your body,

559
00:27:29,548 --> 00:27:30,469
listen to your breath.

560
00:27:30,469 --> 00:27:33,218
Maybe you stay upright 
today feeling that big stretch

561
00:27:33,218 --> 00:27:35,721
in the front of the right hip.

562
00:27:37,356 --> 00:27:39,424
Or maybe we take it down.

563
00:27:45,631 --> 00:27:46,732
Stay present.

564
00:27:48,267 --> 00:27:49,769
Stick with it.

565
00:27:52,604 --> 00:27:54,439
Maybe close your eyes.

566
00:27:57,509 --> 00:28:00,178
And find strength in letting go.

567
00:28:48,927 --> 00:28:53,532
Alright my darling friends, 
take a deep breath in.

568
00:28:53,532 --> 00:28:56,969
Remember to release any 
tension that you might be

569
00:28:56,969 --> 00:28:59,204
adding to the 
jaw or the forehead,

570
00:28:59,204 --> 00:29:01,239
the neck or the shoulders 
here as you come up.

571
00:29:01,239 --> 00:29:03,342
Hands come to the 
right side of the mat.

572
00:29:03,342 --> 00:29:07,779
And you might just 
embody the pose here, breathing.

573
00:29:07,779 --> 00:29:10,148
Or you might walk the 
hands off to the right side

574
00:29:10,148 --> 00:29:11,583
of your yoga mat.

575
00:29:12,584 --> 00:29:15,787
Or you might look 
back at your right toes.

576
00:29:15,787 --> 00:29:17,789
Find that place of 
connect before you begin

577
00:29:17,789 --> 00:29:21,526
to bend that right knee, 
and either grabbing the ankle

578
00:29:21,526 --> 00:29:24,196
or maybe in time 
the tops of the toes,

579
00:29:24,196 --> 00:29:26,932
maybe in time we hook, 
but just really be present,

580
00:29:26,932 --> 00:29:29,167
draw the navel 
inward and upward.

581
00:29:29,167 --> 00:29:30,769
Find that lightness.

582
00:29:30,769 --> 00:29:31,973
Inhale.

583
00:29:34,539 --> 00:29:37,743
And then use your 
exhale to slowly release

584
00:29:37,743 --> 00:29:39,811
with control, with grace.

585
00:29:41,413 --> 00:29:44,449
And we'll all 
come back to center.

586
00:29:44,449 --> 00:29:46,051
And back to all fours.

587
00:29:46,051 --> 00:29:48,954
Take the hips a 
little left to right.

588
00:29:48,954 --> 00:29:51,790
Maybe some figure 
eights with the pelvis.

589
00:29:51,790 --> 00:29:53,058
(clicks tongue)

590
00:29:53,058 --> 00:29:56,561
And then we'll walk the knees
up a bit, cross the ankles.

591
00:29:56,561 --> 00:30:00,399
And come through and 
all the way to our backs.

592
00:30:01,333 --> 00:30:03,502
So we're wrapping up here.

593
00:30:05,871 --> 00:30:08,640
Bring the feet as 
wide as your yoga mat.

594
00:30:08,640 --> 00:30:11,410
And the knees are 
gonna fall to the right.

595
00:30:11,410 --> 00:30:14,680
We'll interlace the fingertips,
bring 'em behind the head.

596
00:30:14,680 --> 00:30:17,597
Inhale in, and exhale, lift up.

597
00:30:19,117 --> 00:30:20,919
Inhale in, lower.

598
00:30:20,919 --> 00:30:22,449
Exhale, lift up.

599
00:30:23,288 --> 00:30:24,890
Inhale in, lower.

600
00:30:24,890 --> 00:30:27,459
Exhale, lift up and look up.

601
00:30:27,459 --> 00:30:29,081
Inhale, lower.

602
00:30:29,081 --> 00:30:30,495
Exhale, lift.

603
00:30:30,495 --> 00:30:33,498
Keep it going, 
keep the elbows wide.

604
00:30:38,070 --> 00:30:41,373
So we're getting a nice 
little tapping of energy

605
00:30:41,373 --> 00:30:45,110
to the obliques, 
while also enjoying

606
00:30:45,110 --> 00:30:49,982
this internal rotation of 
the hip after your Pigeon.

607
00:30:49,982 --> 00:30:51,349
Take a couple more here.

608
00:30:51,349 --> 00:30:55,520
Don't even worry about counting,
just move with your breath.

609
00:30:57,656 --> 00:30:59,191
Then release to center.

610
00:30:59,191 --> 00:31:00,659
Windshield wiper 
the legs through.

611
00:31:00,659 --> 00:31:02,994
You're gonna keep your 
feet as wide as your yoga mat

612
00:31:02,994 --> 00:31:05,163
and then over to the left.

613
00:31:05,163 --> 00:31:06,203
And if you want 
more restorative,

614
00:31:06,203 --> 00:31:08,687
you just chill here.

615
00:31:08,687 --> 00:31:11,002
Alright, otherwise big inhale.

616
00:31:11,002 --> 00:31:12,404
And exhale, lift.

617
00:31:13,271 --> 00:31:14,786
Inhale, lower.

618
00:31:14,786 --> 00:31:16,308
Exhale, lift.

619
00:31:16,308 --> 00:31:17,976
And you're really 
contracting in the side

620
00:31:17,976 --> 00:31:19,811
of the abdominal wall here.

621
00:31:19,811 --> 00:31:22,347
Exhale, navel draws in.

622
00:31:22,347 --> 00:31:23,482
Inhale, lower.

623
00:31:23,482 --> 00:31:24,549
Exhale, lift.

624
00:31:24,549 --> 00:31:26,284
Keep the elbows wide.

625
00:31:38,597 --> 00:31:40,665
Link up with your breath.

626
00:31:42,601 --> 00:31:44,536
We'll do a couple more.

627
00:31:49,407 --> 00:31:51,376
And release, release the arms.

628
00:31:51,376 --> 00:31:53,145
Bring the knees back to center,

629
00:31:53,145 --> 00:31:55,547
and we're just gonna slowly, 
slowly inch the toes

630
00:31:55,547 --> 00:31:59,151
all the way out, 
and when you arrive there,

631
00:31:59,151 --> 00:32:01,453
get centered on your mat.

632
00:32:01,453 --> 00:32:03,488
And we'll just 
windshield wiper the toes

633
00:32:03,488 --> 00:32:06,057
back and forth, back and forth.

634
00:32:07,225 --> 00:32:09,928
Then open the toes out, 
open the arms out,

635
00:32:09,928 --> 00:32:12,931
snuggle your shoulder blades
underneath your heart space.

636
00:32:12,931 --> 00:32:16,935
Take the deepest breath 
you've taken in all day.

637
00:32:17,969 --> 00:32:21,406
And as you exhale, 
close your eyes

638
00:32:21,406 --> 00:32:23,608
and think of something 
that you love about yourself,

639
00:32:23,608 --> 00:32:26,744
just one more damn thing.

640
00:32:28,180 --> 00:32:31,616
What's something 
you love about yourself?

641
00:32:32,717 --> 00:32:36,087
And if for some reason 
you can't think of anything,

642
00:32:36,087 --> 00:32:38,657
then answer the question, 
what is something

643
00:32:38,657 --> 00:32:40,692
I can love about myself?

644
00:32:40,692 --> 00:32:41,760
That I could?

645
00:32:43,728 --> 00:32:46,231
And then just be open to that.

646
00:32:53,004 --> 00:32:56,908
Pumpin' up the self 
love today, gettin' strong.

647
00:33:04,115 --> 00:33:06,151
Draw your left 
hand to your heart.

648
00:33:06,151 --> 00:33:08,620
Right hand to your belly.

649
00:33:08,620 --> 00:33:11,122
Take a deep breath in.

650
00:33:11,122 --> 00:33:15,415
And as you exhale 
(exhales)

651
00:33:15,415 --> 00:33:17,295
relax, you're done.

652
00:33:17,295 --> 00:33:18,997
Thank you so much, my friends.

653
00:33:18,997 --> 00:33:21,967
Super strong, so amazing to
be on this journey with you.

654
00:33:21,967 --> 00:33:22,901
I'm so honored.

655
00:33:22,901 --> 00:33:25,403
I'm just so, so, so excited.

656
00:33:25,403 --> 00:33:27,205
Thank you so much 
for your conversation.

657
00:33:27,205 --> 00:33:29,174
Please, if you're willing, 
share with us

658
00:33:29,174 --> 00:33:31,576
some of the things you love
about yourself down below.

659
00:33:31,576 --> 00:33:32,944
This is part of the practice.

660
00:33:32,944 --> 00:33:33,879
Comment down below.

661
00:33:33,879 --> 00:33:36,548
Tell us something, 
one thing, or all three things

662
00:33:36,548 --> 00:33:39,317
that you love about yourself,
and we'll lift each other up

663
00:33:39,317 --> 00:33:44,255
so that we can be strong in
both body and mind and spirit.

664
00:33:44,953 --> 00:33:48,026
You're the best, take good care.

665
00:33:48,026 --> 00:33:49,027
Namaste.

666
00:33:49,027 --> 00:33:53,198
(lively orchestral music)