- Hi, everyone and welcome to
your 31 Day Yoga Revolution.

It's day 30!

And today we hone 
in on deep listening

with an intuition practice.

Let's get started.

(lively orchestral music)

Alrighty my friends,

let's begin in a nice
comfortable seat of your choice.

Take a moment to tune 
into what's going on today.

The theme of our 
practice, intuition,

using the tools of yoga 
to develop this relationship

with our inner teacher,

your intuition.

As I say all the time, a lot
of you heard me say this,

connecting to that gut instinct.

That deep listening, 
or as my friend Kim says,

"Ya gotta listen to your guts."

And so this helps us in life

to move with 
grace and with ease,

just having a relationship 
with our inner teacher

or that inner wisdom.

But it's also really great

if you find that you're 
a really indecisive person

to develop this relationship
with your intuition is fabulous

and I feel like 
in this day and age

with what's 
going on in the world

it's important that we 
take the time to not only,

(kissing)

(mimics gunfire)

tend to our bodies but to
really develop a relationship

with our inner teacher, 
with our inner wisdom.

Like what does your heart say?

What does your gut say

about the things that 
you come in contact with

on any given day?

Alright, let's 
start with the breath.

(inhaling)

So you know what to do here.

Start to listen.

(inhaling)

Allow the breath 
to deepen and unfold.

You don't have 
to force anything,

you don't have to create this
master gold star yogic breath.

Just breathe deep, 
full and see what happens.

(deep breathing)

Begin to come upright 
in the spine best you can

and maybe soften your 
gaze or close your eyes.

Trust.

And align your 
head over your heart

and your heart over your pelvis.

Relax your shoulders down

and as you begin to listen
to the sound of your breath

see if you can also 
take in any other sounds

that are going around you.

They might be pleasant like
the birds outside the window

or they might be not so pleasant

but can you take them all in
with the same amount of love,

with the same inner smile?

(exhaling softly)

Then when you're ready inhale,

lift everything up 
from the base of the spine,

reach up through the crown.

And then exhale, come forward.

We're gonna bring the 
knees as wide as the yoga mat,

big toes to touch 
and send the hips back.

Extended Child's Pose.

Now start to find soft, 
easy movement here

rocking side to side.

Fingertips really 
reach towards the front edge.

And then forehead is 
gonna come to the earth today

and we're gonna rock 
the forehead side to side.

Starting to open up 
through the shoulders.

Continuing to listen to 
the sound of your breath.

You get a little massage 
on the brow bone here

but we're also stimulating, 
I said that weird,

stimulating the area 
between your eyebrows.

Sending some awareness 
to that third eye center.

Bowing to that inner teacher

and your inner guru.

So awesome.

And if that doesn't 
resonate with you, no prob,

just stay open to it.

You never know when you 
might surprise yourself by

listening to that voice within

and then saying yes.

Alright, let's say yes

as we press into 
the tops of the feet.

Inhale, come forward, slide
all the way onto the belly.

Bring the knees in 
line with the hips,

press into the tops 
of the feet, and inhale.

Let's start to open up 
through the heart, the chest.

Third eye point lifts up

and if you want 
you can close your eyes

and look towards 
that third eye point.

As you inhale lift up

and exhale, release.

Slide the hands in 
line with the ribcage.

Again, inhale.
Look up.

Maybe you close the eyes and
look towards that third eye.

And then exhale, release.

One more time.

This doesn't have to 
be a big move so be kind.

Inhale.

And exhale.

(exhaling)

Fabulous.

Press to all fours.

Round the spine, walk the
wrists underneath the shoulders.

Knees directly 
underneath the hip points.

(inhaling)

Then inhale, carve 
a line with the nose,

look forward, drop the belly.

Again, you can close your eyes

and send your gaze up towards
that third eye point here.

As you stretch the front body

press into the 
tops of the feet firmly,

press into your hands

and release back 
to Tabletop position.

Beautiful.

We're gonna curl 
the right toes under,

send the right toes out.

You can keep it nice 
and low to the earth here

or inhale, 
lift the right leg high.

Breathe.

Lengthen through 
the back of the neck.

Then inhale, send the 
left fingertips forward.

Exhale, knee to nose.

Just three of 
these, nice and slow.

Inhale, find length, stretch.

Spinal balance.
Exhale, knee to nose.

Draw the navel in and up.

Last time, inhale.

Radiate through 
the fingers and toes,

so lots of energy 
so what I mean,

and then exhale, knee to nose.

And then release, switch.

Curl the left toes 
under, send it out.

You can keep it nice 
and low here if you like

or lift that back leg up
from the left inner thigh,

spiraling up towards the sky

and when you're ready 
right fingertips reach forward.

Inhale, spread energy 
through the fingertips and toes

and then exhale, 
round it through.

(exhaling)

Inhale to expand.

And exhale, round it through.

(exhaling)

Inhale to expand, last one.

Exhale, round it through.

(exhaling)

Great, Tabletop position.

We're gonna bring the 
two big toes together,

knees as wide.

This time spiral the hands,

upper arm bones 
around left to right.

And you're gonna 
press into your palms.

Slowly look forward.

Lion's Breath.

So as you breathe out, 
tongue goes out

and you look up 
towards that third eye.

Big breath in.

Actually, let's 
walk the fingers back

so you set your hips back.

Big breath in, here we go.

(inhaling)

And exhale, don't be shy.

(exhaling loudly)

Awesome, let's do one more.
Really empty out.

Inhale.
(inhaling)

Looking up between the brows,
your third eye, let it go.

(exhaling loudly)

Lovely.

Slowly coming back, 
Downward Facing Dog.

Take your time, walk the 
knees underneath the hips.

I'll meet you there.

(deep breathing)

So make the most of 
your practice here today.

We are toward the end 
of the road of our journey

but as know in every 
end is a new beginning

as Shavasana teaches us.

So make the most 
of your time here.

You made it, the 
hardest part is over.

You made it to your mat 
so start to walk it out.

Find what feels 
good, stay present.

I believe in miracles.

Breathe deep.

(deep breathing)

Then walk your feet 
up towards your hands

or Rag Doll or hop it up.

Find what feels good 
in your Forward Fold.

Shake the head loose.

Start to breathe 
a little deeper.

(deep breathing)

Then tuck the chin into the
chest and slowly roll it up.

And really enjoy this,

feel your fingertips trace
lines on the tops of the legs.

Feel your feet 
press into the earth.

Feel your body 
connect as you breathe in.

Heart lifts up.

Take any movement 
here that feels good.

Maybe it's stillness, 
letting the breath move you.

Maybe it's some 
Seaweed movement.

Classic yoga terms 
coming out here left and right.

Maybe it's some 
Seaweed movement,

maybe you loop the shoulders.

Maybe lift the toes.

Maybe fix your pantaloons.

Maybe you lick your lips.

Then when you feel centered
in Mountain Pose or Tadasana

find a new breath, 
whatever that means to you.

A fuller breath, a 
more audible breath,

a more conscious breath.

Then on your next 
inhale reach the fingertips up,

let the breath move you.

Inhale, reach for the sky

and exhale, Forward Fold.

Inhale, Halfway Lift, 
find length.

Let your heart be light.

Lift it up.

Exhale, soften and bow.

Reach for the sky, 
press into the feet.

Inhale, spread the fingertips.

Exhale, hands to heart.

Head over heart, heart over
pelvis, lengthen tailbone down.

So we've been connecting 
all the way from the root,

lower belly, navel, 
just above the navel,

heart, our throat and 
now we're riding the wave

all the way up here 
to the crown of the head.

Keep that in mind as you move.

Try to integrate the spine,

not just anatomically 
but energetically,

today and let's 
see what happens.

We'll move from 
a place of connect.

Let's see what happens.

Okay, inhale, reach for the sky.

This time clap 
the palms together,

Jai, just kinda clear the slate.

(hands clapping)

And then Forward Fold.

Inhale, Halfway Lift.

Nice, exhale, soften and bow.

Inhale, reach for the sky.

Press into your 
feet, root to rise.

And exhale, hands to heart.

Soft knees, 
inhale, reach and lift.

Exhale, fold, soft knees.

(exhaling)

Move with your breath.

Inhale, Halfway Lift.

Exhale, soften and bow.

Root to rise.

Inhale, reach for the sky.

Give your thinking mind a break.

Let your breath take over.

Exhale, hands to heart.

Namaste.

Soft knees, inhale, 
reach for the stars.

Exhale, float it down.

Inhale, lengthen 
through the crown.

Halfway Lift.

And exhale, soften and fold.

Brilliant.

Bring the feet together, 
step the right foot back.

Lower the right knee.

Start to stretch it out, 
loop the shoulders.

Inhale, open the chest.

Maybe fingertips 
come out, maybe not.

Inhale and then exhale, release.

Pull the left hip crease back.

Shout out to 
anyone named Chris there.

(laughing)

Pull the left hip crease back.

Half Splits.

Feel big, buoyant breaths
stretching your back muscles

and then roll it through.

Back to your Low Lunge, 
lift the back knee, inhale.

Exhale, plant the palms.

Strong Plank here so 
let your body talk, breathe.

Give the thinking mind a break.

Your mind is so powerful, 
especially in these Planks,

top of a push-up.

Listen to your body.

It wants to talk.

Let your body talk.

Alright, inhale, shift forward.

Exhale, navel stays 
drawing up to the spine

as you lower all the way down.

Inhale, Cobra.

Exhale to release.

Press up to all 
fours or to Plank

and then make your 
way to Downward Dog.

Inhale in, you got this.

Stay present.

Exhale out.

(exhaling)

Step the right 
foot all the way up.

Lower the back knee.

Front knee over front ankle.

Press into your 
foundation and inhale.

Lift the fingertips 
maybe, open your chest.

Exhale to release.

Pull the right hip crease back.

Shout out to Chris, 
again, if your name's Chris.

Breathe here, Half Splits.

(exhaling)

And then rolling 
through that right foot,

inhale, open your heart, smile.

Then plant the 
palms, step it back.

Nice strong Plank here.

Beautiful.

Inhale in.

Exhale, lower down with control.

Inhale, open your heart.

Exhale, become absorbed with
the sound of your breath.

Inhale, press up 
to all fours or Plank

then make your 
way to Downward Dog.

Breathe out.

(exhaling)

Breathe in.

As you exhale shake 
the head loose here.

(exhaling)

Breathe out.

Drop the left heel, inhale,
lift the right leg up high.

Exhale, knee to nose.

(exhaling)

Inhale, lift the 
right leg up high.

Exhale, right 
knee to right tricep.

Think up and over, really 
opening up through the hip.

Gaze is straight down.

Inhale, lift it up.

Exhale, cross it over.

Right knee to left tricep.

Inhale, lift it up.

And exhale all the 
way up to your lunge.

Beautiful.

Lower the back knee.

Inhale, sweep the 
arms all the way up.

Move with your breath.

Then exhale, float 
'em all the way down.

Beautiful.

Send the right hip crease back.

Take a deep 
breath in, Half Splits.

Then curl the back toes under,
Warrior Two here we come.

Rolling through that front
foot, pivot on the back knee.

Stay nice and low here 
as you open up Warrior Two.

Awesome.

Pull the pinkies back,

lengthen through 
the crown of the head.

Nice.
Then Peaceful Warrior.

Right fingertips 
reach forward, up and back.

Big stretch here.

Inhale, enjoy this next move

as you cartwheel all the 
way back down to your lunge.

Gorgeous.

Inhale, look forward.

Exhale, right fingertips 
reach towards the sky.

Find that 
scissor effect, lift up.

Then exhale, float it down.

Awesome.

Plant the palms, step the
right toes back with control.

Look forward, slowly lower
all the way onto the belly.

Inhale, Cobra.

Exhale, release.

Press to Plank or all fours.

Big inhale and 
then exhale to your Dog.

Breathe in and listen to your
breath as you breathe out.

(exhaling)

Inhale, lift the 
left leg up high.

Exhale, knee to nose.

Cultivate strength.

Inhale, Three-Legged Dog.

Exhale, left knee 
draws up and over

to touch, or kiss, left tricep.

Straight down.

Inhale, Three-Legged Dog.

Move nice and slow.
Last one, you got this.

Cross it over.

Left knee to right tricep.

Upper body is in Plank.

Inhale, reach it up and exhale
all the way to your lunge.

Nice work.
Lower the back knee.

Find a big inhale to reach
the fingertips all the way up.

Tap into a little joy 
here, that inner smile.

Let your breath move you as
you exhale, bring it down.

Send the hips back.

Flex the left foot.

Breathe in.

And then curl the right toes
under, connect to your center.

Move from a 
place of connect here.

As you roll through the front
foot pivot on the back foot.

Keep it nice and low.

Strong, strong foundation 
as you open up Warrior Two.

Beautiful.

Take a deep breath in.

Sink a little lower, 
long breath out.

(exhaling)

Peaceful Warrior.

As you inhale reach the 
left fingertips this time

forward, up, and back.

Big, buoyant breath here and
then enjoy this next move

as you cartwheel 
all the way down.

Inhale to look 
forward, find length.

Then exhale, 
plant the right palm

and reach the left 
fingertips towards the sky.

Find that scissor effect here
as you breathe in, big twist.

And release as you breathe out.

Plant the palms, 
step the left toes back.

Inhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

Take your time.

Inhale to open 
your heart, your chest

and exhale to 
send it up and back.

Downward Facing Dog.

Big breath in.

(inhaling)

Big breath out.

(exhaling)

Inhale, gather energy 
up from the lower belly.

Bend the knees 
and slowly lower down.

Bring the two big toes together.

Walk the hands between the legs.

You're gonna come 
up onto the toes here

for a little froggy posture.

So if you're doing 
this one with your kiddos

I suggest you hop 
around off your lily pad.

More kids yoga to 
come this year, can't wait.

For me all yoga's kids yoga

but my roots actually 
come from kids yoga.

My first business was 
called Love Kids Yoga, LKY.

Alright, so we're here 
working in froggy pose.

You can bring it 
up to a toe balance

by opening these wide and
bringing the hands to the heart.

Finding that lift.

Again, you're trying to slide

a papers thin worth of space
between your bum and your heels

if you really wanna work.

Work, W-E-R-K that is.

If you're ready 
for a little Crow play

bring the palms to the 
earth, loop the shoulders.

Send your awareness 
towards that third eye point

and gaze forward as you 
work to cultivate energy

from the lower belly 
and lift up, up, up, up.

Knees come to the armpit-chest

and maybe we rock a 
little front to back

without even lifting the toes.

Then maybe one toe lifts up.

We keep breathing here.

Maybe both toes lift up.

So play a little bit here.

We can also work 
in the Toe Stand.

Maybe take a 
different variation, too.

So to each his own 
here, a little play time.

Again, if you're working in
Bakasana send that gaze forward

and you have to everyone really

pay attention to 
where your focus is.

Listen to that inner wisdom
going through your checklist.

So it's not just arbitrary, 
the alignment, right?

It's about 
cultivating a relationship

with your inner teacher.

(deep breathing)

Then, wherever you 
are, take your time.

We're gonna come 
to a nice, low squat.

Palms together.

We'll take a 
deep breath in here.

Everyone lift your heart.

Then swim your 
fingertips around to release.

Stay active in the toes 
as you come to Dandasana.

Send the legs out long 
as you press into the heels.

Lift up through your heart.

(exhaling)

Dandasana.

We'll take the right knee in.

Find your leg baby.

Give it a rock front 
to back, left to right.

You can catch it in your left
hand or the left hip crease.

Breathe.

(deep breathing)

And then a 
little play time here.

You can take your 
right foot, pull it back.

Maybe you're working 
in a way that feels good

to slowly bring that 
right knee over the shoulder.

If it doesn't feel 
good today don't do it.

Listen.

(exhaling)

So we're here, or we're here,

or we're maybe working
towards here, Eight-Angle.

Breathing deep.

Maybe you send your gaze out
and work on the arm balance.

(exhaling)

And then if you're 
working in the arm balance

slowly make your way back and
let's switch to the left leg.

Sit up nice and tall.

Find your leg baby, 
opening the hip here.

Keeping that lift 
up through the heart,

that awareness 
through the crown.

Rock front, rock back,

rock side to side.

(deep breathing)

Then maybe you take that leg
back behind that lift here

and then maybe we're working

to get this left 
leg over the right.

Then maybe you're playing here
but just listen to your body.

Listen, listen, listen.

And then if you're working
in the arm balance, fabulous.

Take a deep breath in

and use an exhale to slowly,
and with control, unravel.

(exhaling)

And then we're all gonna 
extend both legs out long.

Interlace the fingertips,

keep the index 
finger pointing forward.

Point the toes.

Connect to this energy 
from the base of the spine

all the way up to 
the crown of the head.

That includes your abdominals.

Then we'll slowly, 
starting with the tail,

start to rock it back.

Trying to be as articulate as
possible with the spine here.

(exhaling)

Slowly lowering down 
all the way, take your time.

And then eventually 
you'll hit the ground

and we'll reach the arms 
all the way up and overhead

for a big full body stretch.

(deep breathing)

Great, interlace the fingertips,
bring them behind the head

and elbows super wide here.

Fabulous.

Slowly hug the knees 
up towards the chest.

Scoop the tailbone up so your
lower back is really flat.

Shins parallel to the earth.

Inhale in.

As you exhale, right shoulder
to the center of your chest

and you're gonna 
extend the right leg out long.

Inhale, come back.

Keep the neck long, lengthen.

Exhale, twist.

Inhale, lift everything.

Scoop the tailbone, 
lift your heart.

And exhale, cross.

Inhale, lift.

Exhale, cross.

Just three more.

Inhale.
(inhaling)

Exhale.
(exhaling)

Inhale.

And exhale.

Two more, inhale.

And twist.

(exhaling)

Inhale.

(inhaling)

And twist.

(exhaling)

Last one, inhale.

(inhaling)

And twist.

(exhaling)

Inhale, look up.

And twist.

Fabulous.

Hug the knees into the 
chest, neck nice and long.

Release.

(deep breathing)

Listen to the 
sound of your breath.

Send the 
fingertips out left to right.

Inhale, scoop the tailbone up.

Exhale, let your 
legs go heavy to the left.

Turn your gaze to the right.

Big breath in.

Exhale, come back to center.

Maybe knees nice and wide.

Inhale and then use 
your exhale ah, twist again.

Heavy in the legs, I got 
relaxed there, to the right

and then take 
your gaze to the left.

Maybe close your eyes, look
up at that third eye point.

Inhale and use your 
exhale to come back to center.

Gorgeous.

So as the feet come to the mat

I'll bring the hands right to
the base of the thigh here,

the hip crease, 
sorry (chuckling)

And then toes 
are pointing forward.

We're just gonna take the palms

and travel all the 
way up to the knees

and then travel 
all the way down.

Try not to create any 
extra added tension in the face

or the throat or the neck.

Lift your third eye point all
the way up towards the heaven

as you crawl the hands 
all the way up to the knees

and then all the way down.

All the way up 
and all the way down.

Getting a nice massage.

All the way up 
and all the way down.

Great, one more.

All the way up 
and all the way down.

Yes!

Inch the toes all the way out.

Extend the legs long, bring
your arms gently at your sides.

Take a deep 
breath in, life is good.

(inhaling)

And exhale to relax.

(exhaling)

So nice.

Soften the area 
between your two eyebrows.

(deep breathing)

The teacher in me 
honors and recognizes

the teacher, 
the wisdom, within you.

I'll bring the palms up 
to the third eye point today.

(dog barking)

Thank you, Benji.

Thank you Benji-roo.

Way to keep it real.

Let's not edit this, 
let's keep this.

Yep, he's saying, 
"Om shanti shanti om."

Oh, no.

It was, Om namo guru dev namo.

That's what he said.

The teacher in me 
bows to the teacher in you.

Tomorrow's our final day.

Namaste.

(deep breathing)

(lively orchestral music)