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- What's up dudes and dudettes?

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Welcome to day nine of 
your 31 day Yoga Revolution.

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I'm super 
excited because day nine

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is all about feelin' fine, and
we have an empower practice

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for you today, so 
the goal is to feel fine

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in our own body 
and our own skin,

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and that has 
everything to do with,

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yeah, how the body is 
working, but also in how

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we connect the mind, 
yes, to the body,

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and even the heart or 
the spirit to the body.

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So today we're gonna 
bring our best self to the mat

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and work on building strength
in a way that is empowering

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and not disempowering, 
so that you get strong

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and tone and fit, and 
pumped, and feel amazing

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in a way that feels good 
and that's really healthy.

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Alright, let's get started.

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(upbeat music)

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Alright, let's 
begin on all fours.

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So honor exactly 
where you're at today.

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If you're not super 
pumped up, no worries,

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because the 
most empowering thing

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is to actually 
listen and be honest

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about how you're 
feeling in any given moment.

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And then by really listening,

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we can then practice

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responding in 
ways that feel good.

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So this also helps 
us off the mat, right,

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when we tend to be 
really reactionary to things.

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So, just keep that 
in mind as we dig in.

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If you're not full of 
energy to start, no worries,

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just honor where you're at.

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Come into a tabletop position,

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and then take it away.

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Honor thyself.

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Maybe it's an active
Cat-Cow for you today,

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or maybe it's a little
Child's Pose into Cat-Cow.

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Maybe you are working on
building strength in the wrists,

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so you come to the fists and
send the hips side-to-side.

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So the only thing 
is that I'll invite you

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to start exploring 
movement in the spine,

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and also to gently 
begin to deepen the breath.

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So we warm up the body, 
the spine physically,

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but we also are 
kind of warming up,

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exercising the 
mind-body connect here.

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So we're literally organizing 
the brain here, sayin',

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"Oh okay, yeah, 
it's time for practice."

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Day nine, hmm.

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So after some movement here,
little Cat-Cow variation

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and whatever feels good, 
we'll make our way

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to Downward Facing Dog, 
and commit to the same bit.

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(laughs)

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Listening to your body.

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And moving in one 
continuous movement.

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So a lot of you have 
heard me say it before,

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no yoga robots, but really
connected from fingers to toes,

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from head to tail, 
from side-to-side,

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take a deep 
breath in, and exhale,

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drop the heels, 
allow them to grow heavy.

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It doesn't matter if 
they touch the mat or not.

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Wonderful, then press into
that index finger and thumb.

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Press away from your yoga mat.

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Lift your hip creases even more.

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Then hug the lower ribs in, 
and inhale, look forward,

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and exhale, make your way to
the top, any way you like.

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Couple breaths 
here in Forward Fold.

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I recommend a generous 
bend in the knees here.

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Start to connect through all
four corners of the feet.

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Allow the blood to flow 
opposite direction here.

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Really great, 
detoxifying pose here,

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lot of people don't 
realize letting the blood flow

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opposite direction of standing,

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great for the lymphatic system.

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And then again, 
organizing the brain to go,

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oh, okay, yeah, yeah.

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Now I pay attention to my feet.

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This is the part of the 
day where I tend to my

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health,

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in both mind and body.

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Roll it up to Mountain.

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Take your time, bend your knees,

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tuck your chin, nice and slow.

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And find that strong 
lift up through your chest,

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and that strong anchor down
through the shoulder blades.

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Now you're gonna tap into a
fierce, victorious breath today,

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an ujjayi breath, so big sip
of air in through the nose.

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And out through the nose.

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And so we're 
creating this soft restriction

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in the back of the throat.

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You can even bring 
the tip of the tongue

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to the roof of the 
mouth to play with that,

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and if you want to dive 
deeper into ujjayi breath

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or delve deeper 
into that pranayama,

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then you can check out 
that video as a supplement

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to today's practice.

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So we try to recreate 
this sound of the ocean,

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or like when you take 
the conch shell to your ear,

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back before we had 
cellphones, that's what we did.

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(laughs)

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And I can hear my neighbor
singing opera, that's cool.

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He's a regular 
character on my Snapchat.

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So we'll allow our 
ujjayi breath to drown out

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my beautiful 
neighbor's opera singing.

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And see if you can really listen

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to the sound of your breath.

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(inhaling and exhaling)

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Then use your next big 
inhale to reach for the sky,

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keep that rotation in the
shoulder that we've playing with

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and use the sound of your
breath to lift your fingers up.

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And then exhale, 
hands come together,

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and we go down 
through the midline

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on that nice, audible exhale.

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Audible inhale 
lifts you up halfway.

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Audible exhale to Forward Fold.

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Big inhale lifts you all 
the way up towards the sky.

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Soft and easy as you 
exhale, hands to heart.

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Namaste.

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So, honoring 
where you're at today,

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bringing that sense of 
ease, but also that stability,

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and now we're 
gonna start to really

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power up with the breath, so
big inhale, reach for the sky.

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Big exhale to Forward Fold.

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Big inhale lifts you up halfway.

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Notice if you're rushing here,
slow it down, exhale, fold.

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Big inhale, reach for the sky.

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Big exhale, hands to heart.

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Strong in the lower body.

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Big inhale, reach for the sky.

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Exhale down through the midline.

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Inhale, crown of the 
head reaches forward.

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Exhale to soften and bow.

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Fabulous, this time 
walk the feet together.

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Plant the palms, 
step the right toes back,

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followed by the left.

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Big inhale.

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Exhale to lower all 
the way onto the belly.

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Inhale, Cobra.

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Exhale with 
your breath, release.

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Curl the toes under, 
lift the kneecaps,

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tone the quads, 
inhale, power up.

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Plank, exhale, Downward Dog.

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Claw into your fingertips.

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Turn the two big 
toes in slightly,

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grow the posture with breath.

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Walk the two big 
toes to the midline.

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Inhale, lift the 
right leg up high.

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Exhale, knee-to-nose,
Cat through the spine.

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Inhale, lift it up, 
Three-legged Dog.

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Exhale, step it all the 
way up, lower the back knee.

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Nice, low lunge.

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Inhale, reach for the sky, 
Anjali Asana, here we go,

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squeeze the inner 
thighs from the midline,

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and then exhale, 
Forward Fold, half splits

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or that runner's stretch.

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So we send the 
right hip crease back,

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flex the right 
toes towards the sky.

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Then press into that back
foot, roll through your front

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foot and come 
all the way back up.

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Inhale, open the chest, smile.

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Exhale, plant the palms, 
curl the back toes under.

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Step the right foot back, plank.

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Inhale in here.

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Broaden through the 
upper back, light it up.

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Then exhale, belly 
to Cobra or Chaturanga

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to Upward Facing Dog.

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Inhale to open your heart.

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And exhale to Down Dog.

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Big breath in.

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Big breath out.

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Walk the feet to the midline.

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Inhale, lift the 
left leg up high.

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With the breath, exhale, listen
to the sound of your breath,

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knee-to-nose, 
rounding through the spine.

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Inhale lifts you up.

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Exhale, low lunge.

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Back knee comes to the ground.

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We loop the shoulders.

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When you're ready, 
from the ground up,

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reach fingertips 
towards the sky.

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Anjaneyasana, pull the 
left hip crease back, inhale.

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And exhale, 
release, soft and easy,

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send the left hip 
crease back, half splits.

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So you can tell your friends
you did half splits today,

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how many people can say that?

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Deep breath in.

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And exhale, rolling 
through that left foot.

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Keep a mindfulness 
in the back foot

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as you come forward.

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Inhale, loop the shoulders, 
lift your heart, smile.

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And then exhale, 
plant the palms,

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step it back to plank.

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Big breath in, power it up.

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Big breath out, belly 
to Cobra or Chaturanga,

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we hover to Up Dog.

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Inhale to open the 
heart, open the chest.

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And exhale to take 
you back, Down Dog.

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Deep breath in.

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Exhale out through the mouth.

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(exhaling)

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Inhale to look forward.

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Exhale, rag doll to the top.

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Uttanasana, Forward Fold.

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Shake the head loose here.

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Awesome, then bring the feet
together, really together.

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And on your next big inhale,
halfway lift, find length.

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Exhale to fold.

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Bend the knees, belly comes
to the tops of the thighs.

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Send the hips back, 
fingertips reach forward.

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Utkatasana, Chair Pose.

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So strong base here.

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Squeeze the legs together.

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Big beach ball up and 
overhead helps create space

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in the shoulders and the chest,

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and then sink a little 
deeper and lift your toes.

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Lengthen tailbone down.

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Inhale, find length.

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Exhale, sink a 
little deeper, you got this.

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And one more breath, inhale.

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And exhale, fold.

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(exhaling breath)

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Nice work.

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Inhale, halfway lift.

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Exhale, shake it off, fold.

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Bend the knees, plant the palms.

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Step it back to plank.

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Move through a 
vinyasa here or straight

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to Downward Facing Dog.

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Moving with your breath, 
moving mindfully.

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And we'll bring the 
feet to the midline,

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and inhale, 
lift the right leg up high.

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Exhale, knee-to-nose,
rounding through the spine.

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Try to touch your right heel
to your right glute here.

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And then inhale, lift it up.

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Right knee to right tricep.

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Press away from your 
yoga mat with the palms.

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Inhale, lift it up, 
Three-legged Dog.

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Last one, 
exhale, crossing through,

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right knee to left tricep.

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Then inhale, lift it up.

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And exhale, step it lightly
into your nice, low lunge.

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Lower the back knee, 
big inhale lifts you up.

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And then exhale lowers you down.

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Inhale, send the 
hips back, half splits.

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Take a deep 
breath in and out here.

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And then listen carefully, 
I'm gonna roll through

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and come to Warrior II.

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Stay active in control.

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Rolling through, here we go.

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00:13:12,458 --> 00:13:15,962
Warrior II, pivot on 
the back foot, lift up.

249
00:13:15,962 --> 00:13:17,697
And we open out wide.

250
00:13:19,265 --> 00:13:22,502
Nice work, 
inhale, lift your heart.

251
00:13:22,502 --> 00:13:24,404
Exhale, Extended Side Angle.

252
00:13:24,404 --> 00:13:27,006
Right elbow on the 
top of the right thigh.

253
00:13:27,006 --> 00:13:29,409
Or right fingertips 
all the way to the ground.

254
00:13:29,409 --> 00:13:31,611
Then inhale, 
lift left fingertips

255
00:13:31,611 --> 00:13:34,180
all the way up, 
take a deep breath in.

256
00:13:34,180 --> 00:13:36,282
Another variation is to 
take the left fingertips

257
00:13:36,282 --> 00:13:38,918
all the way towards 
the front edge of your mat.

258
00:13:38,918 --> 00:13:40,086
Take an inhale.

259
00:13:40,086 --> 00:13:42,622
Use an exhale to 
come back to your lunge.

260
00:13:42,622 --> 00:13:43,890
Plant the palms.

261
00:13:43,890 --> 00:13:45,658
Step it back.

262
00:13:45,658 --> 00:13:48,327
Straight to Down Dog or we flow.

263
00:13:53,433 --> 00:13:55,535
From Down Dog, 
bring the feet together.

264
00:13:55,535 --> 00:13:57,670
Inhale, lift the 
left leg up high.

265
00:13:57,670 --> 00:13:59,138
Exhale, knee-to-nose.

266
00:13:59,138 --> 00:14:00,373
Press into your fingertips.

267
00:14:00,373 --> 00:14:02,975
Try to touch your left 
heel to your left glute.

268
00:14:02,975 --> 00:14:04,977
And then inhale, lift it up.

269
00:14:04,977 --> 00:14:07,980
Exhale, slow and steady, 
left knee to left tricep.

270
00:14:07,980 --> 00:14:09,682
Upper body's in plank.

271
00:14:09,682 --> 00:14:11,384
Inhale, lift it up.

272
00:14:11,384 --> 00:14:13,186
Last one, you got 
this, cross it over,

273
00:14:13,186 --> 00:14:14,754
left knee to right tricep.

274
00:14:14,754 --> 00:14:17,457
Lengthen through the 
crown, and then inhale,

275
00:14:17,457 --> 00:14:18,925
Three-legged Dog.

276
00:14:18,925 --> 00:14:22,161
Exhale, nice low 
lunge, take your time.

277
00:14:23,830 --> 00:14:28,713
Inhale, reach the 
fingertips up, Anjaneyasana.

278
00:14:28,713 --> 00:14:31,170
And then exhale to release.

279
00:14:32,538 --> 00:14:35,808
Send it back, 
half splits, big inhale.

280
00:14:35,808 --> 00:14:37,910
Take a breath cycle here.

281
00:14:43,082 --> 00:14:45,918
And then rolling through 
that front foot, Warrior II.

282
00:14:45,918 --> 00:14:46,753
Here we go.

283
00:14:46,753 --> 00:14:50,757
Nice and in control, 
100% full body connect here

284
00:14:50,757 --> 00:14:54,982
as you transition to Vira II.

285
00:14:57,497 --> 00:14:59,165
Sink nice and low 
in that front knee.

286
00:14:59,165 --> 00:15:01,501
Front knee over front ankle.

287
00:15:03,970 --> 00:15:05,371
Find the stability.

288
00:15:05,371 --> 00:15:07,707
When you're ready, 
inhale, use your exhale

289
00:15:07,707 --> 00:15:12,145
to find Extended Side 
Angle, either left elbow

290
00:15:12,145 --> 00:15:14,247
on the top of the left 
thigh, or left fingertips

291
00:15:14,247 --> 00:15:15,615
all the way down.

292
00:15:15,615 --> 00:15:17,717
Inhale, reach up 
towards the heavens

293
00:15:17,717 --> 00:15:22,522
or take the right fingertips
down and up and overhead.

294
00:15:22,522 --> 00:15:25,158
Inhale in to find expansion.

295
00:15:25,158 --> 00:15:27,927
Fully embody the 
pose with breath,

296
00:15:27,927 --> 00:15:31,197
and then use your exhale 
to come all the way down.

297
00:15:31,197 --> 00:15:33,533
Awesome, plant 
the palms, inhale.

298
00:15:33,533 --> 00:15:36,035
Exhale, step it 
back and we flow.

299
00:15:36,035 --> 00:15:37,937
We'll meet in 
Downward Facing Dog.

300
00:15:37,937 --> 00:15:41,274
You can do an 
extra set of vinyasa here

301
00:15:41,274 --> 00:15:43,743
or some yogi pushups 
if you're feeling it.

302
00:15:43,743 --> 00:15:46,946
Maybe you do some donkey 
kicks up into a handstand,

303
00:15:46,946 --> 00:15:49,749
if that's in your practice.

304
00:15:49,749 --> 00:15:51,117
We'll meet in 
Downward Facing Dog.

305
00:15:51,117 --> 00:15:54,020
Please take the hands wide,

306
00:15:54,020 --> 00:15:59,158
so that only the index finger
and thumb are on your mat.

307
00:15:59,158 --> 00:16:03,062
Tops of the shoulders 
roll away from the ears.

308
00:16:03,062 --> 00:16:04,564
Alright, take a nice, 
wide dog here.

309
00:16:04,564 --> 00:16:06,899
If you're still 
getting there, no rush.

310
00:16:06,899 --> 00:16:09,502
Alright, keep the index 
finger and thumb rooted.

311
00:16:09,502 --> 00:16:11,838
Draw the navel up and we're
gonna go over the hurdle here.

312
00:16:11,838 --> 00:16:15,748
Come into a 
nice, wide arm plank.

313
00:16:15,748 --> 00:16:17,710
We're gonna do three 
wide arm pushups here

314
00:16:17,710 --> 00:16:19,312
with control, with mindfulness.

315
00:16:19,312 --> 00:16:20,713
So inhale, 
look forward, you got this.

316
00:16:20,713 --> 00:16:21,814
Let's power up.

317
00:16:21,814 --> 00:16:23,069
Exhale, bend the elbows.

318
00:16:23,069 --> 00:16:26,052
Slowly lower down with 
control, all the way down.

319
00:16:26,052 --> 00:16:29,021
Then inhale, press up, power up.

320
00:16:29,021 --> 00:16:30,523
Exhale, two more, with control.

321
00:16:30,523 --> 00:16:35,366
Elbows are going out 
nice and slow,

322
00:16:35,366 --> 00:16:36,696
45 degree.

323
00:16:36,696 --> 00:16:38,231
Inhale, press up.

324
00:16:38,231 --> 00:16:39,098
And one more.

325
00:16:39,098 --> 00:16:41,400
So find the 
resistance here, slow it down.

326
00:16:41,400 --> 00:16:44,871
Draw the navel up 
and belly comes down,

327
00:16:44,871 --> 00:16:47,874
and then power up one 
last time, you got this.

328
00:16:47,874 --> 00:16:49,442
And exhale, Downward Dog.

329
00:16:49,442 --> 00:16:53,446
Beautiful, walk the feet in
towards the middle of your mat.

330
00:16:53,446 --> 00:16:56,115
Walk the hands to meet the feet.

331
00:16:57,450 --> 00:16:59,452
Inhale, lift up halfway.

332
00:17:00,720 --> 00:17:03,677
And exhale for Gorilla Pose.

333
00:17:04,390 --> 00:17:06,726
Find relief in the 
wrist by walking the hands

334
00:17:06,726 --> 00:17:10,229
underneath, the 
toes come to the wrist,

335
00:17:10,229 --> 00:17:13,866
and we wiggle the toes, 
press into the ball joint

336
00:17:13,866 --> 00:17:18,037
of your big toe and then relax
the weight of the head over.

337
00:17:21,073 --> 00:17:22,954
Observe your breath.

338
00:17:27,413 --> 00:17:29,148
Relax your shoulders.

339
00:17:30,516 --> 00:17:33,119
Let go of any tension, 
any place you might be holding,

340
00:17:33,119 --> 00:17:37,776
gripping, 
softened, nice and loose.

341
00:17:41,727 --> 00:17:44,864
And then slowly 
release one hand at a time.

342
00:17:44,864 --> 00:17:48,701
Tuck the chin into the chest,
and again, slow roll up.

343
00:17:48,701 --> 00:17:51,370
As slow as you can go this time.

344
00:17:53,005 --> 00:17:54,840
Stacking the spine nice and slow

345
00:17:54,840 --> 00:17:58,778
so that when you lift 
the chest, the sternum,

346
00:17:58,778 --> 00:18:02,581
and then the crown, 
you close your eyes,

347
00:18:02,581 --> 00:18:07,586
and really feel 
the effects, notice.

348
00:18:08,187 --> 00:18:09,288
And if you feel a little dizzy,

349
00:18:09,288 --> 00:18:12,224
just bring your 
feet nice and wide.

350
00:18:14,927 --> 00:18:15,761
Mmmmm.

351
00:18:17,930 --> 00:18:19,665
So good for the body.

352
00:18:21,500 --> 00:18:22,501
Fresh blood.

353
00:18:24,036 --> 00:18:26,691
Fresh blood!
(laughs)

354
00:18:28,007 --> 00:18:28,841
Great.

355
00:18:29,809 --> 00:18:30,780
Alright, we're 
gonna bring the feet

356
00:18:30,780 --> 00:18:33,145
together, really together.

357
00:18:33,145 --> 00:18:37,326
And you should be in 
the middle of your mat here.

358
00:18:37,326 --> 00:18:39,552
And when you're ready, 
inhale, reach for the sky,

359
00:18:39,552 --> 00:18:42,154
big beach ball up and overhead.

360
00:18:44,123 --> 00:18:46,993
Thumbs back, pinkies forward.

361
00:18:46,993 --> 00:18:49,595
Then inhale, 
standing one-legged Tadasana,

362
00:18:49,595 --> 00:18:52,765
so try not to shift 
over to the left hip.

363
00:18:52,765 --> 00:18:54,533
Hug everything to the 
midline and slowly lift

364
00:18:54,533 --> 00:18:56,035
the right knee up.

365
00:18:56,035 --> 00:18:58,571
Now you can play here just in
standing one-legged Tadasana,

366
00:18:58,571 --> 00:19:00,940
finding that zipper 
effect through the front body,

367
00:19:00,940 --> 00:19:02,875
grounding through the back body.

368
00:19:02,875 --> 00:19:06,779
Or, here we go, 
inhale, big beach ball.

369
00:19:06,779 --> 00:19:08,881
Exhale, Warrior III.

370
00:19:08,881 --> 00:19:11,083
Begin to kick 
the right foot back.

371
00:19:11,083 --> 00:19:14,120
Send the 
fingertips forward for now.

372
00:19:14,120 --> 00:19:16,001
And then keep 
that knee hugging in

373
00:19:16,001 --> 00:19:17,923
just like we did in Dancer.

374
00:19:17,923 --> 00:19:20,659
Then kick your right 
foot into an imaginary wall,

375
00:19:20,659 --> 00:19:22,161
right pinky toe down.

376
00:19:22,161 --> 00:19:23,696
Soft bend in that standing leg

377
00:19:23,696 --> 00:19:26,332
and try to keep your big 
beach ball up and overhead.

378
00:19:26,332 --> 00:19:27,767
So lots of space.

379
00:19:28,901 --> 00:19:30,970
Then again, 
zip up through the front.

380
00:19:30,970 --> 00:19:32,605
Broaden through the back body,

381
00:19:32,605 --> 00:19:34,974
back of the neck nice and long.

382
00:19:34,974 --> 00:19:36,909
And then you can keep 
the hands here or draw them

383
00:19:36,909 --> 00:19:40,746
to the waistline, 
maybe take airplane arms.

384
00:19:40,746 --> 00:19:43,482
Lift from your 
right inner thigh.

385
00:19:44,683 --> 00:19:48,421
Right pinky toe down, 
breathing deep.

386
00:19:48,421 --> 00:19:49,522
And then all the 
way back to standing

387
00:19:49,522 --> 00:19:51,357
one-legged Tadasana, 
we got this.

388
00:19:51,357 --> 00:19:54,026
Move from your 
center, navel draws in.

389
00:19:54,026 --> 00:19:55,628
And we carve 
lines through space.

390
00:19:55,628 --> 00:19:59,398
Come all the way 
back, lift, lift, lift.

391
00:19:59,398 --> 00:20:03,402
And then place your 
right knee down with TLC.

392
00:20:03,402 --> 00:20:05,538
Awesome, deep breath in.

393
00:20:05,538 --> 00:20:07,807
Empty it out, let go of 
some heat through the mouth.

394
00:20:07,807 --> 00:20:09,542
(exhaling breath)

395
00:20:09,542 --> 00:20:12,478
One more time, deep breath in.

396
00:20:12,478 --> 00:20:14,781
And exhale, let her go.

397
00:20:16,115 --> 00:20:17,883
Awesome, second side.

398
00:20:18,851 --> 00:20:21,921
So connect, find 
that stability, that lift,

399
00:20:21,921 --> 00:20:23,689
and then gently, 
shifting over to the right foot,

400
00:20:23,689 --> 00:20:25,658
we'll peel the left knee up.

401
00:20:25,658 --> 00:20:27,126
Send the fingertips to the sky,

402
00:20:27,126 --> 00:20:28,861
big beach ball up and overhead,

403
00:20:28,861 --> 00:20:31,163
and then you might 
just be working here,

404
00:20:31,163 --> 00:20:33,432
right, working here, 
maybe even with a little

405
00:20:33,432 --> 00:20:36,535
chair or a wall, 
hugging things in.

406
00:20:36,535 --> 00:20:39,438
Zippin' up through the front.

407
00:20:39,438 --> 00:20:41,974
Working on exercising the foot,

408
00:20:41,974 --> 00:20:44,276
so if you're getting a 
foot cramp, just come off

409
00:20:44,276 --> 00:20:48,781
and come back to it, and we'll
grow the practice in time.

410
00:20:48,781 --> 00:20:51,584
If you're ready, 
then inhale in and exhale,

411
00:20:51,584 --> 00:20:55,754
use your breath out to 
slowly initiate this movement

412
00:20:55,754 --> 00:20:58,290
of pressing the left foot back.

413
00:20:58,290 --> 00:21:00,426
Softening through 
that standing leg,

414
00:21:00,426 --> 00:21:03,762
and then finding length as
you lift the left inner thigh

415
00:21:03,762 --> 00:21:06,866
up towards the sky, 
turn the left toes down,

416
00:21:06,866 --> 00:21:09,435
especially that left pinky
toe down towards the ground.

417
00:21:09,435 --> 00:21:11,504
Then puff up through 
the upper back body.

418
00:21:11,504 --> 00:21:14,440
Find length in the back 
of the neck, that danda.

419
00:21:14,440 --> 00:21:17,243
And hug the lower ribs in.

420
00:21:17,243 --> 00:21:21,080
Full body strengthener, 
breathe deep, you got this.

421
00:21:21,080 --> 00:21:23,282
Stay focused, stay calm.

422
00:21:23,282 --> 00:21:26,852
Take any variations 
here that feel amazing.

423
00:21:30,990 --> 00:21:33,192
And then here we go, all 
the way back up to standing

424
00:21:33,192 --> 00:21:35,995
one-legged Tadasana, 
nice and slow,

425
00:21:35,995 --> 00:21:37,730
carving lines through space.

426
00:21:37,730 --> 00:21:39,231
Squeeze, press.

427
00:21:39,231 --> 00:21:43,102
So we're moving the 
body as one part here.

428
00:21:43,102 --> 00:21:44,537
Squeeze and lift.

429
00:21:45,804 --> 00:21:48,207
Press up out of your 
standing leg and then exhale

430
00:21:48,207 --> 00:21:51,343
with tender loving care, 
back down.

431
00:21:51,343 --> 00:21:53,979
Awesome, beautiful, 
bring the feet wide.

432
00:21:53,979 --> 00:21:56,415
Inhale, reach for the sky.

433
00:21:56,415 --> 00:21:59,318
Exhale, hands 
come to the waistline.

434
00:21:59,318 --> 00:22:00,486
Power Pose here.

435
00:22:00,486 --> 00:22:02,188
Draw the 
shoulder blades together.

436
00:22:02,188 --> 00:22:06,458
Try to reach your elbows 
back to kiss one another.

437
00:22:06,458 --> 00:22:08,494
Find lift 
through the front body,

438
00:22:08,494 --> 00:22:11,163
grounding through the back body.

439
00:22:12,498 --> 00:22:14,400
Smooth out your breath.

440
00:22:18,170 --> 00:22:20,306
Then keep the 
toes pointing forward.

441
00:22:20,306 --> 00:22:24,577
Feet are a little bit 
wider than hip width apart.

442
00:22:24,577 --> 00:22:25,878
Inhale, lift your heart.

443
00:22:25,878 --> 00:22:29,848
Exhale, send the hips back,
fingertips forward for a squat.

444
00:22:29,848 --> 00:22:32,384
So knees are gonna try 
to stay above the heels.

445
00:22:32,384 --> 00:22:34,286
You definitely want to be
able to see your toes though,

446
00:22:34,286 --> 00:22:36,589
so come here, reaching 
the fingertips forward,

447
00:22:36,589 --> 00:22:37,756
just check it out.

448
00:22:37,756 --> 00:22:39,525
And tuck the tail in.

449
00:22:41,794 --> 00:22:44,730
And here we go, inhale in.

450
00:22:44,730 --> 00:22:47,299
Exhale, stand up tall.

451
00:22:47,299 --> 00:22:48,467
Inhale, lower.

452
00:22:50,135 --> 00:22:51,604
Exhale, lift your heart.

453
00:22:51,604 --> 00:22:53,305
Press into your feet.

454
00:22:53,305 --> 00:22:54,440
Inhale, lower.

455
00:22:55,741 --> 00:22:58,510
Exhale, squeeze and lift.

456
00:22:58,510 --> 00:23:00,412
Inhale, lower.

457
00:23:00,412 --> 00:23:02,014
Exhale, squeeze and lift.

458
00:23:02,014 --> 00:23:02,848
Lean back.

459
00:23:02,848 --> 00:23:04,783
Inhale, lower.

460
00:23:04,783 --> 00:23:06,085
Exhale, lift.

461
00:23:06,085 --> 00:23:07,253
Keep it going.

462
00:23:09,722 --> 00:23:11,557
Squeezing at the top.

463
00:23:11,557 --> 00:23:13,893
(breathing)

464
00:23:18,464 --> 00:23:22,434
Listen to the sound 
of your breath here.

465
00:23:22,434 --> 00:23:26,138
This is a little ode 
to the empower program.

466
00:23:26,138 --> 00:23:29,074
Some squats, some yogi squats.

467
00:23:29,074 --> 00:23:30,576
Bringing the heat.

468
00:23:32,544 --> 00:23:37,016
Toning the muscles, 
but working with the breath

469
00:23:37,016 --> 00:23:40,686
and an integrated 
spine, the full spine.

470
00:23:40,686 --> 00:23:41,854
Keep it going.

471
00:23:43,322 --> 00:23:47,926
So you're wanting to send 
the knees back, hips back.

472
00:23:47,926 --> 00:23:50,446
Exhale as you rise up.

473
00:23:50,446 --> 00:23:51,664
Inhale, lower.

474
00:23:51,664 --> 00:23:52,765
Exhale, lift.

475
00:23:56,435 --> 00:23:58,470
We can imagine 
placing that imaginary block

476
00:23:58,470 --> 00:24:00,472
between the thighs here.

477
00:24:08,647 --> 00:24:11,650
Had to sync up 
with my breath again.

478
00:24:12,718 --> 00:24:13,952
Inhale, lower.

479
00:24:13,952 --> 00:24:15,508
Exhale, lift.

480
00:24:17,122 --> 00:24:18,857
Do five more.

481
00:24:18,857 --> 00:24:19,692
Five.

482
00:24:20,793 --> 00:24:22,294
Four, breathe out.

483
00:24:23,429 --> 00:24:25,030
Three, let's do it.

484
00:24:26,498 --> 00:24:27,333
Two.

485
00:24:28,400 --> 00:24:29,635
One, finish it out.

486
00:24:29,635 --> 00:24:31,203
On your next one, lower down,

487
00:24:31,203 --> 00:24:33,672
bring the palms together, 
namaste and at the heart.

488
00:24:33,672 --> 00:24:35,374
Sink back a little 
lower, a little lower.

489
00:24:35,374 --> 00:24:36,308
Lift your toes.

490
00:24:36,308 --> 00:24:37,910
Little lower, little lower.

491
00:24:37,910 --> 00:24:41,714
Little lower, and release,
Forward Fold, awesome work.

492
00:24:41,714 --> 00:24:44,216
Inhale lifts you up halfway.

493
00:24:44,216 --> 00:24:47,019
Exhale to soften 
and bow, shake it off.

494
00:24:47,019 --> 00:24:48,053
Time to cool down.

495
00:24:48,053 --> 00:24:50,189
(sputtering breath)

496
00:24:50,189 --> 00:24:52,458
Take a couple 
moments here in Forward Fold,

497
00:24:52,458 --> 00:24:54,226
shake the head loose.

498
00:24:56,095 --> 00:24:57,529
Find your breath.

499
00:24:58,897 --> 00:25:01,433
Then find a soft 
bend in your knees here.

500
00:25:01,433 --> 00:25:04,470
Take your gaze straight down.

501
00:25:04,470 --> 00:25:06,004
And nice and slow, 
we're gonna walk the feet

502
00:25:06,004 --> 00:25:08,107
as wide as the yoga 
mat and allow the toes

503
00:25:08,107 --> 00:25:10,409
to spill off the edge.

504
00:25:10,409 --> 00:25:12,578
And try to track your 
knees over your toes here,

505
00:25:12,578 --> 00:25:14,513
so we're not 
rolling in on the arches,

506
00:25:14,513 --> 00:25:16,782
but really pressing into 
all four corners of the feet

507
00:25:16,782 --> 00:25:20,586
even here, and then from here,
I'll slowly drop my center

508
00:25:20,586 --> 00:25:22,855
down, nice, low yogi squat.

509
00:25:23,722 --> 00:25:25,224
So body's gonna 
speak to you right away,

510
00:25:25,224 --> 00:25:27,192
so remember how 
powerful that stability

511
00:25:27,192 --> 00:25:28,761
through the spine, 
that awareness is,

512
00:25:28,761 --> 00:25:31,163
so start to open 
up through your chest,

513
00:25:31,163 --> 00:25:33,532
find that rotation in 
the shoulders even here,

514
00:25:33,532 --> 00:25:35,634
and maybe the 
palms come together.

515
00:25:35,634 --> 00:25:39,838
If the heels do not come down
to the ground, it's A-Okay.

516
00:25:39,838 --> 00:25:43,308
You just get an extra 
bonus stretch in your feet,

517
00:25:43,308 --> 00:25:46,311
in that fascia in the Achilles.

518
00:25:46,311 --> 00:25:51,283
So we're gonna stay here in
this squat variation breathing,

519
00:25:51,283 --> 00:25:54,052
pressing the arms into the
legs, the legs into the arms,

520
00:25:54,052 --> 00:25:56,388
or perhaps you're in Froggy.

521
00:25:57,556 --> 00:25:59,377
Or, we are going to take a 


522
00:25:59,377 --> 00:26:01,727
little moment for 
Bakasana, Crow.

523
00:26:01,727 --> 00:26:03,662
So it's optional.

524
00:26:03,662 --> 00:26:06,131
And the main thing 
is to keep the gaze out.

525
00:26:06,131 --> 00:26:07,699
So the spine nice and long.

526
00:26:07,699 --> 00:26:09,601
You don't want to 
bring the gaze down,

527
00:26:09,601 --> 00:26:11,170
'cause then you're 
gonna do a little somersault,

528
00:26:11,170 --> 00:26:12,504
a little tumble.

529
00:26:13,505 --> 00:26:15,674
Little tumble and fall.

530
00:26:15,674 --> 00:26:18,043
So, plant the palms mindfully.

531
00:26:18,043 --> 00:26:19,311
And then walk the toes together.

532
00:26:19,311 --> 00:26:21,113
Again, you can opt 
out of this and just chill

533
00:26:21,113 --> 00:26:23,615
in your squat, breathing deep,

534
00:26:25,230 --> 00:26:27,252
like the animal that you are.

535
00:26:28,153 --> 00:26:30,322
And I mean that in a good way.

536
00:26:30,322 --> 00:26:33,392
And if you're practicing
Crow, bring the toes together,

537
00:26:33,392 --> 00:26:35,627
plant the palms mindfully, 
and then all this glorious

538
00:26:35,627 --> 00:26:39,231
work we've done with our core
and the spine, find lift,

539
00:26:39,231 --> 00:26:41,333
hike the knees up 
to the armpit chest.

540
00:26:41,333 --> 00:26:43,769
And, I'm gonna come 
to the center of my mat,

541
00:26:43,769 --> 00:26:48,073
and then send your gaze forward
before you even lift at all.

542
00:26:48,073 --> 00:26:49,541
Now that 
rotation of the shoulders,

543
00:26:49,541 --> 00:26:51,410
imagine your two 
pickle jars going out

544
00:26:51,410 --> 00:26:53,745
in the opposite directions, 
and then gaze forward

545
00:26:53,745 --> 00:26:57,549
as you maybe lift one 
toe and then the other.

546
00:26:57,549 --> 00:26:58,917
Press away from your yoga mat.

547
00:26:58,917 --> 00:27:00,319
Breathe deep here.

548
00:27:00,319 --> 00:27:02,621
Think Cat through the spine.

549
00:27:03,822 --> 00:27:05,958
And then release.

550
00:27:05,958 --> 00:27:08,460
Awesome, slowly 
come onto your back.

551
00:27:08,460 --> 00:27:09,294
Take your time.

552
00:27:09,294 --> 00:27:12,764
If you're in the squat, 
use your hands to come out.

553
00:27:12,764 --> 00:27:15,767
We'll take a big, 
full body stretch.

554
00:27:18,704 --> 00:27:19,671
Oops.

555
00:27:19,671 --> 00:27:22,074
Fingertips reaching all 
the way up and overhead,

556
00:27:22,074 --> 00:27:24,476
and point and 
flex your toes here.

557
00:27:24,476 --> 00:27:28,146
Feel supported by the 
ground underneath you.

558
00:27:33,018 --> 00:27:36,054
Then float the hands 
down and hike the right knee

559
00:27:36,054 --> 00:27:38,557
all the way up 
towards your chest.

560
00:27:38,557 --> 00:27:41,426
Squeeze right knee all 
the way up towards the chest,

561
00:27:41,426 --> 00:27:44,429
and then open 
towards the right shoulder.

562
00:27:44,429 --> 00:27:45,998
And then exhale, supine twist.

563
00:27:45,998 --> 00:27:49,067
Take the right knee over towards
the left side of your mat.

564
00:27:49,067 --> 00:27:51,703
You can hook the right 
foot on your left inner thigh

565
00:27:51,703 --> 00:27:55,523
or let it go free and liberated.

566
00:27:57,075 --> 00:27:58,911
And then try to anchor 
your right shoulder down

567
00:27:58,911 --> 00:28:02,414
as you breathe 
deeply and close your eyes.

568
00:28:10,088 --> 00:28:14,426
Then inhale in and exhale, 
come back to center.

569
00:28:14,426 --> 00:28:16,361
Send the right leg out long.

570
00:28:16,361 --> 00:28:18,397
Lift the left knee in.

571
00:28:18,397 --> 00:28:20,399
Hug it in towards 
your chest and then open it

572
00:28:20,399 --> 00:28:22,200
towards your left shoulder.

573
00:28:22,200 --> 00:28:26,371
And then big inhale, big exhale
takes you into your twist.

574
00:28:32,511 --> 00:28:35,180
Close your eyes, relax your jaw.

575
00:28:40,852 --> 00:28:44,790
Inhale, and then exhale, 
come all the way back.

576
00:28:46,491 --> 00:28:51,129
Happy Baby, so hike both 
knees up towards the chest.

577
00:28:51,129 --> 00:28:52,397
Then open them wide.

578
00:28:52,397 --> 00:28:54,533
Grab the outer 
edges of the feet here.

579
00:28:54,533 --> 00:28:57,035
Find length in the tailbone,
so really reach your tailbone

580
00:28:57,035 --> 00:28:58,937
towards the 
front edge of your mat

581
00:28:58,937 --> 00:29:00,606
so that your 
lower back comes up,

582
00:29:00,606 --> 00:29:02,608
so you create a 
little bit of space there.

583
00:29:02,608 --> 00:29:06,311
And then kick one foot up, 
and maybe the other.

584
00:29:06,311 --> 00:29:08,246
And then find movement 
here that feels awesome,

585
00:29:08,246 --> 00:29:12,843
so you can extend one leg, 
and the other, Happy Baby.

586
00:29:13,819 --> 00:29:17,990
So the image here, happy 
little baby on your quilt.

587
00:29:20,192 --> 00:29:24,363
All you have is your amazing,
innate wisdom of your body.

588
00:29:25,397 --> 00:29:30,095
You're not bogged 
down by the world yet.

589
00:29:30,095 --> 00:29:32,971
(laughs)

590
00:29:32,971 --> 00:29:33,805
Mmm.

591
00:29:34,973 --> 00:29:37,542
Fabulous, and then release.

592
00:29:37,542 --> 00:29:41,913
We're gonna bring 
right leg on top of the left.

593
00:29:41,913 --> 00:29:43,548
And then we're gonna 
reach and grab the outer

594
00:29:43,548 --> 00:29:46,218
edges of the feet 
here for Cow legs.

595
00:29:46,218 --> 00:29:47,452
If you can't grab the 
outer edges of the feet,

596
00:29:47,452 --> 00:29:52,090
you can grab your big toes
or your pants, or your shins.

597
00:29:52,090 --> 00:29:54,026
And if you made it here, kick,

598
00:29:54,026 --> 00:29:56,061
you can also do 
Reclined Pigeon here.

599
00:29:56,061 --> 00:29:58,530
Kick your toes up and out.

600
00:29:58,530 --> 00:30:01,099
Kick your feet into your hands.

601
00:30:02,067 --> 00:30:03,402
One more breath.

602
00:30:04,803 --> 00:30:06,104
And then release.

603
00:30:06,104 --> 00:30:08,306
And, left leg on top.

604
00:30:08,306 --> 00:30:09,808
Grab the outer 
edges of the feet,

605
00:30:09,808 --> 00:30:12,944
the big toes or 
the shins or ankles.

606
00:30:12,944 --> 00:30:15,013
Oh yeah, this feels good.

607
00:30:22,287 --> 00:30:23,722
And release.

608
00:30:23,722 --> 00:30:26,391
Awesome, send the legs out long.

609
00:30:27,592 --> 00:30:31,124
Come to relaxation pose,

610
00:30:31,124 --> 00:30:34,354
Shavasana, the Corpse Pose.

611
00:30:38,870 --> 00:30:40,372
So take just a quiet moment here

612
00:30:40,372 --> 00:30:43,041
to close your eyes and marinate.

613
00:30:44,676 --> 00:30:46,311
Let your brath.

614
00:30:46,311 --> 00:30:47,913
(laughs)

615
00:30:47,913 --> 00:30:50,148
Let your brath, bra.

616
00:30:50,148 --> 00:30:51,049
I was gettin' relaxed.

617
00:30:51,049 --> 00:30:55,220
Let your breath relax and turn

618
00:30:56,807 --> 00:30:59,991
toward its natural rhythm.

619
00:31:09,601 --> 00:31:11,002
And then we'll 
bring the palms together,

620
00:31:11,002 --> 00:31:13,285
thumbs to third eye.

621
00:31:13,285 --> 00:31:16,408
Thanks so much for sharing 
your time and your energy

622
00:31:16,408 --> 00:31:19,144
and your commitment to 
this 31 day journey with me.

623
00:31:19,144 --> 00:31:21,046
I really am so honored.

624
00:31:22,681 --> 00:31:24,683
And I hope you have a 
wonderful rest of the day

625
00:31:24,683 --> 00:31:29,277
taking the practice off the
mat and out into the world.

626
00:31:30,042 --> 00:31:31,456
Take good care.

627
00:31:31,456 --> 00:31:33,792
I'll see you manana.

628
00:31:33,792 --> 00:31:35,260
Namaste.

629
00:31:35,260 --> 00:31:39,431
(upbeat music)