- What's up dudes and dudettes?

Welcome to day nine of 
your 31 day Yoga Revolution.

I'm super 
excited because day nine

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

for you today, so 
the goal is to feel fine

in our own body 
and our own skin,

and that has 
everything to do with,

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

we connect the mind, 
yes, to the body,

and even the heart or 
the spirit to the body.

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

and work on building strength
in a way that is empowering

and not disempowering, 
so that you get strong

and tone and fit, and 
pumped, and feel amazing

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

Alright, let's get started.

(upbeat music)

Alright, let's 
begin on all fours.

So honor exactly 
where you're at today.

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

because the 
most empowering thing

is to actually 
listen and be honest

about how you're 
feeling in any given moment.

And then by really listening,

we can then practice

responding in 
ways that feel good.

So this also helps 
us off the mat, right,

when we tend to be 
really reactionary to things.

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

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

just honor where you're at.

Come into a tabletop position,

and then take it away.

Honor thyself.

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

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

Maybe you are working on
building strength in the wrists,

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

So the only thing 
is that I'll invite you

to start exploring 
movement in the spine,

and also to gently 
begin to deepen the breath.

So we warm up the body, 
the spine physically,

but we also are 
kind of warming up,

exercising the 
mind-body connect here.

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

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

Day nine, hmm.

So after some movement here,
little Cat-Cow variation

and whatever feels good, 
we'll make our way

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

(laughs)

Listening to your body.

And moving in one 
continuous movement.

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

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

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

take a deep 
breath in, and exhale,

drop the heels, 
allow them to grow heavy.

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

Wonderful, then press into
that index finger and thumb.

Press away from your yoga mat.

Lift your hip creases even more.

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

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

Couple breaths 
here in Forward Fold.

I recommend a generous 
bend in the knees here.

Start to connect through all
four corners of the feet.

Allow the blood to flow 
opposite direction here.

Really great, 
detoxifying pose here,

lot of people don't 
realize letting the blood flow

opposite direction of standing,

great for the lymphatic system.

And then again, 
organizing the brain to go,

oh, okay, yeah, yeah.

Now I pay attention to my feet.

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

health,

in both mind and body.

Roll it up to Mountain.

Take your time, bend your knees,

tuck your chin, nice and slow.

And find that strong 
lift up through your chest,

and that strong anchor down
through the shoulder blades.

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

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

And out through the nose.

And so we're 
creating this soft restriction

in the back of the throat.

You can even bring 
the tip of the tongue

to the roof of the 
mouth to play with that,

and if you want to dive 
deeper into ujjayi breath

or delve deeper 
into that pranayama,

then you can check out 
that video as a supplement

to today's practice.

So we try to recreate 
this sound of the ocean,

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

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

(laughs)

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

He's a regular 
character on my Snapchat.

So we'll allow our 
ujjayi breath to drown out

my beautiful 
neighbor's opera singing.

And see if you can really listen

to the sound of your breath.

(inhaling and exhaling)

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

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

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

And then exhale, 
hands come together,

and we go down 
through the midline

on that nice, audible exhale.

Audible inhale 
lifts you up halfway.

Audible exhale to Forward Fold.

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

Soft and easy as you 
exhale, hands to heart.

Namaste.

So, honoring 
where you're at today,

bringing that sense of 
ease, but also that stability,

and now we're 
gonna start to really

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

Big exhale to Forward Fold.

Big inhale lifts you up halfway.

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

Big inhale, reach for the sky.

Big exhale, hands to heart.

Strong in the lower body.

Big inhale, reach for the sky.

Exhale down through the midline.

Inhale, crown of the 
head reaches forward.

Exhale to soften and bow.

Fabulous, this time 
walk the feet together.

Plant the palms, 
step the right toes back,

followed by the left.

Big inhale.

Exhale to lower all 
the way onto the belly.

Inhale, Cobra.

Exhale with 
your breath, release.

Curl the toes under, 
lift the kneecaps,

tone the quads, 
inhale, power up.

Plank, exhale, Downward Dog.

Claw into your fingertips.

Turn the two big 
toes in slightly,

grow the posture with breath.

Walk the two big 
toes to the midline.

Inhale, lift the 
right leg up high.

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

Inhale, lift it up, 
Three-legged Dog.

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

Nice, low lunge.

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

squeeze the inner 
thighs from the midline,

and then exhale, 
Forward Fold, half splits

or that runner's stretch.

So we send the 
right hip crease back,

flex the right 
toes towards the sky.

Then press into that back
foot, roll through your front

foot and come 
all the way back up.

Inhale, open the chest, smile.

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

Step the right foot back, plank.

Inhale in here.

Broaden through the 
upper back, light it up.

Then exhale, belly 
to Cobra or Chaturanga

to Upward Facing Dog.

Inhale to open your heart.

And exhale to Down Dog.

Big breath in.

Big breath out.

Walk the feet to the midline.

Inhale, lift the 
left leg up high.

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

knee-to-nose, 
rounding through the spine.

Inhale lifts you up.

Exhale, low lunge.

Back knee comes to the ground.

We loop the shoulders.

When you're ready, 
from the ground up,

reach fingertips 
towards the sky.

Anjaneyasana, pull the 
left hip crease back, inhale.

And exhale, 
release, soft and easy,

send the left hip 
crease back, half splits.

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

how many people can say that?

Deep breath in.

And exhale, rolling 
through that left foot.

Keep a mindfulness 
in the back foot

as you come forward.

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

And then exhale, 
plant the palms,

step it back to plank.

Big breath in, power it up.

Big breath out, belly 
to Cobra or Chaturanga,

we hover to Up Dog.

Inhale to open the 
heart, open the chest.

And exhale to take 
you back, Down Dog.

Deep breath in.

Exhale out through the mouth.

(exhaling)

Inhale to look forward.

Exhale, rag doll to the top.

Uttanasana, Forward Fold.

Shake the head loose here.

Awesome, then bring the feet
together, really together.

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

Exhale to fold.

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

Send the hips back, 
fingertips reach forward.

Utkatasana, Chair Pose.

So strong base here.

Squeeze the legs together.

Big beach ball up and 
overhead helps create space

in the shoulders and the chest,

and then sink a little 
deeper and lift your toes.

Lengthen tailbone down.

Inhale, find length.

Exhale, sink a 
little deeper, you got this.

And one more breath, inhale.

And exhale, fold.

(exhaling breath)

Nice work.

Inhale, halfway lift.

Exhale, shake it off, fold.

Bend the knees, plant the palms.

Step it back to plank.

Move through a 
vinyasa here or straight

to Downward Facing Dog.

Moving with your breath, 
moving mindfully.

And we'll bring the 
feet to the midline,

and inhale, 
lift the right leg up high.

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

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

And then inhale, lift it up.

Right knee to right tricep.

Press away from your 
yoga mat with the palms.

Inhale, lift it up, 
Three-legged Dog.

Last one, 
exhale, crossing through,

right knee to left tricep.

Then inhale, lift it up.

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

Lower the back knee, 
big inhale lifts you up.

And then exhale lowers you down.

Inhale, send the 
hips back, half splits.

Take a deep 
breath in and out here.

And then listen carefully, 
I'm gonna roll through

and come to Warrior II.

Stay active in control.

Rolling through, here we go.

Warrior II, pivot on 
the back foot, lift up.

And we open out wide.

Nice work, 
inhale, lift your heart.

Exhale, Extended Side Angle.

Right elbow on the 
top of the right thigh.

Or right fingertips 
all the way to the ground.

Then inhale, 
lift left fingertips

all the way up, 
take a deep breath in.

Another variation is to 
take the left fingertips

all the way towards 
the front edge of your mat.

Take an inhale.

Use an exhale to 
come back to your lunge.

Plant the palms.

Step it back.

Straight to Down Dog or we flow.

From Down Dog, 
bring the feet together.

Inhale, lift the 
left leg up high.

Exhale, knee-to-nose.

Press into your fingertips.

Try to touch your left 
heel to your left glute.

And then inhale, lift it up.

Exhale, slow and steady, 
left knee to left tricep.

Upper body's in plank.

Inhale, lift it up.

Last one, you got 
this, cross it over,

left knee to right tricep.

Lengthen through the 
crown, and then inhale,

Three-legged Dog.

Exhale, nice low 
lunge, take your time.

Inhale, reach the 
fingertips up, Anjaneyasana.

And then exhale to release.

Send it back, 
half splits, big inhale.

Take a breath cycle here.

And then rolling through 
that front foot, Warrior II.

Here we go.

Nice and in control, 
100% full body connect here

as you transition to Vira II.

Sink nice and low 
in that front knee.

Front knee over front ankle.

Find the stability.

When you're ready, 
inhale, use your exhale

to find Extended Side 
Angle, either left elbow

on the top of the left 
thigh, or left fingertips

all the way down.

Inhale, reach up 
towards the heavens

or take the right fingertips
down and up and overhead.

Inhale in to find expansion.

Fully embody the 
pose with breath,

and then use your exhale 
to come all the way down.

Awesome, plant 
the palms, inhale.

Exhale, step it 
back and we flow.

We'll meet in 
Downward Facing Dog.

You can do an 
extra set of vinyasa here

or some yogi pushups 
if you're feeling it.

Maybe you do some donkey 
kicks up into a handstand,

if that's in your practice.

We'll meet in 
Downward Facing Dog.

Please take the hands wide,

so that only the index finger
and thumb are on your mat.

Tops of the shoulders 
roll away from the ears.

Alright, take a nice, 
wide dog here.

If you're still 
getting there, no rush.

Alright, keep the index 
finger and thumb rooted.

Draw the navel up and we're
gonna go over the hurdle here.

Come into a 
nice, wide arm plank.

We're gonna do three 
wide arm pushups here

with control, with mindfulness.

So inhale, 
look forward, you got this.

Let's power up.

Exhale, bend the elbows.

Slowly lower down with 
control, all the way down.

Then inhale, press up, power up.

Exhale, two more, with control.

Elbows are going out 
nice and slow,

45 degree.

Inhale, press up.

And one more.

So find the 
resistance here, slow it down.

Draw the navel up 
and belly comes down,

and then power up one 
last time, you got this.

And exhale, Downward Dog.

Beautiful, walk the feet in
towards the middle of your mat.

Walk the hands to meet the feet.

Inhale, lift up halfway.

And exhale for Gorilla Pose.

Find relief in the 
wrist by walking the hands

underneath, the 
toes come to the wrist,

and we wiggle the toes, 
press into the ball joint

of your big toe and then relax
the weight of the head over.

Observe your breath.

Relax your shoulders.

Let go of any tension, 
any place you might be holding,

gripping, 
softened, nice and loose.

And then slowly 
release one hand at a time.

Tuck the chin into the chest,
and again, slow roll up.

As slow as you can go this time.

Stacking the spine nice and slow

so that when you lift 
the chest, the sternum,

and then the crown, 
you close your eyes,

and really feel 
the effects, notice.

And if you feel a little dizzy,

just bring your 
feet nice and wide.

Mmmmm.

So good for the body.

Fresh blood.

Fresh blood!
(laughs)

Great.

Alright, we're 
gonna bring the feet

together, really together.

And you should be in 
the middle of your mat here.

And when you're ready, 
inhale, reach for the sky,

big beach ball up and overhead.

Thumbs back, pinkies forward.

Then inhale, 
standing one-legged Tadasana,

so try not to shift 
over to the left hip.

Hug everything to the 
midline and slowly lift

the right knee up.

Now you can play here just in
standing one-legged Tadasana,

finding that zipper 
effect through the front body,

grounding through the back body.

Or, here we go, 
inhale, big beach ball.

Exhale, Warrior III.

Begin to kick 
the right foot back.

Send the 
fingertips forward for now.

And then keep 
that knee hugging in

just like we did in Dancer.

Then kick your right 
foot into an imaginary wall,

right pinky toe down.

Soft bend in that standing leg

and try to keep your big 
beach ball up and overhead.

So lots of space.

Then again, 
zip up through the front.

Broaden through the back body,

back of the neck nice and long.

And then you can keep 
the hands here or draw them

to the waistline, 
maybe take airplane arms.

Lift from your 
right inner thigh.

Right pinky toe down, 
breathing deep.

And then all the 
way back to standing

one-legged Tadasana, 
we got this.

Move from your 
center, navel draws in.

And we carve 
lines through space.

Come all the way 
back, lift, lift, lift.

And then place your 
right knee down with TLC.

Awesome, deep breath in.

Empty it out, let go of 
some heat through the mouth.

(exhaling breath)

One more time, deep breath in.

And exhale, let her go.

Awesome, second side.

So connect, find 
that stability, that lift,

and then gently, 
shifting over to the right foot,

we'll peel the left knee up.

Send the fingertips to the sky,

big beach ball up and overhead,

and then you might 
just be working here,

right, working here, 
maybe even with a little

chair or a wall, 
hugging things in.

Zippin' up through the front.

Working on exercising the foot,

so if you're getting a 
foot cramp, just come off

and come back to it, and we'll
grow the practice in time.

If you're ready, 
then inhale in and exhale,

use your breath out to 
slowly initiate this movement

of pressing the left foot back.

Softening through 
that standing leg,

and then finding length as
you lift the left inner thigh

up towards the sky, 
turn the left toes down,

especially that left pinky
toe down towards the ground.

Then puff up through 
the upper back body.

Find length in the back 
of the neck, that danda.

And hug the lower ribs in.

Full body strengthener, 
breathe deep, you got this.

Stay focused, stay calm.

Take any variations 
here that feel amazing.

And then here we go, all 
the way back up to standing

one-legged Tadasana, 
nice and slow,

carving lines through space.

Squeeze, press.

So we're moving the 
body as one part here.

Squeeze and lift.

Press up out of your 
standing leg and then exhale

with tender loving care, 
back down.

Awesome, beautiful, 
bring the feet wide.

Inhale, reach for the sky.

Exhale, hands 
come to the waistline.

Power Pose here.

Draw the 
shoulder blades together.

Try to reach your elbows 
back to kiss one another.

Find lift 
through the front body,

grounding through the back body.

Smooth out your breath.

Then keep the 
toes pointing forward.

Feet are a little bit 
wider than hip width apart.

Inhale, lift your heart.

Exhale, send the hips back,
fingertips forward for a squat.

So knees are gonna try 
to stay above the heels.

You definitely want to be
able to see your toes though,

so come here, reaching 
the fingertips forward,

just check it out.

And tuck the tail in.

And here we go, inhale in.

Exhale, stand up tall.

Inhale, lower.

Exhale, lift your heart.

Press into your feet.

Inhale, lower.

Exhale, squeeze and lift.

Inhale, lower.

Exhale, squeeze and lift.

Lean back.

Inhale, lower.

Exhale, lift.

Keep it going.

Squeezing at the top.

(breathing)

Listen to the sound 
of your breath here.

This is a little ode 
to the empower program.

Some squats, some yogi squats.

Bringing the heat.

Toning the muscles, 
but working with the breath

and an integrated 
spine, the full spine.

Keep it going.

So you're wanting to send 
the knees back, hips back.

Exhale as you rise up.

Inhale, lower.

Exhale, lift.

We can imagine 
placing that imaginary block

between the thighs here.

Had to sync up 
with my breath again.

Inhale, lower.

Exhale, lift.

Do five more.

Five.

Four, breathe out.

Three, let's do it.

Two.

One, finish it out.

On your next one, lower down,

bring the palms together, 
namaste and at the heart.

Sink back a little 
lower, a little lower.

Lift your toes.

Little lower, little lower.

Little lower, and release,
Forward Fold, awesome work.

Inhale lifts you up halfway.

Exhale to soften 
and bow, shake it off.

Time to cool down.

(sputtering breath)

Take a couple 
moments here in Forward Fold,

shake the head loose.

Find your breath.

Then find a soft 
bend in your knees here.

Take your gaze straight down.

And nice and slow, 
we're gonna walk the feet

as wide as the yoga 
mat and allow the toes

to spill off the edge.

And try to track your 
knees over your toes here,

so we're not 
rolling in on the arches,

but really pressing into 
all four corners of the feet

even here, and then from here,
I'll slowly drop my center

down, nice, low yogi squat.

So body's gonna 
speak to you right away,

so remember how 
powerful that stability

through the spine, 
that awareness is,

so start to open 
up through your chest,

find that rotation in 
the shoulders even here,

and maybe the 
palms come together.

If the heels do not come down
to the ground, it's A-Okay.

You just get an extra 
bonus stretch in your feet,

in that fascia in the Achilles.

So we're gonna stay here in
this squat variation breathing,

pressing the arms into the
legs, the legs into the arms,

or perhaps you're in Froggy.

Or, we are going to take a

little moment for 
Bakasana, Crow.

So it's optional.

And the main thing 
is to keep the gaze out.

So the spine nice and long.

You don't want to 
bring the gaze down,

'cause then you're 
gonna do a little somersault,

a little tumble.

Little tumble and fall.

So, plant the palms mindfully.

And then walk the toes together.

Again, you can opt 
out of this and just chill

in your squat, breathing deep,

like the animal that you are.

And I mean that in a good way.

And if you're practicing
Crow, bring the toes together,

plant the palms mindfully, 
and then all this glorious

work we've done with our core
and the spine, find lift,

hike the knees up 
to the armpit chest.

And, I'm gonna come 
to the center of my mat,

and then send your gaze forward
before you even lift at all.

Now that 
rotation of the shoulders,

imagine your two 
pickle jars going out

in the opposite directions, 
and then gaze forward

as you maybe lift one 
toe and then the other.

Press away from your yoga mat.

Breathe deep here.

Think Cat through the spine.

And then release.

Awesome, slowly 
come onto your back.

Take your time.

If you're in the squat, 
use your hands to come out.

We'll take a big, 
full body stretch.

Oops.

Fingertips reaching all 
the way up and overhead,

and point and 
flex your toes here.

Feel supported by the 
ground underneath you.

Then float the hands 
down and hike the right knee

all the way up 
towards your chest.

Squeeze right knee all 
the way up towards the chest,

and then open 
towards the right shoulder.

And then exhale, supine twist.

Take the right knee over towards
the left side of your mat.

You can hook the right 
foot on your left inner thigh

or let it go free and liberated.

And then try to anchor 
your right shoulder down

as you breathe 
deeply and close your eyes.

Then inhale in and exhale, 
come back to center.

Send the right leg out long.

Lift the left knee in.

Hug it in towards 
your chest and then open it

towards your left shoulder.

And then big inhale, big exhale
takes you into your twist.

Close your eyes, relax your jaw.

Inhale, and then exhale, 
come all the way back.

Happy Baby, so hike both 
knees up towards the chest.

Then open them wide.

Grab the outer 
edges of the feet here.

Find length in the tailbone,
so really reach your tailbone

towards the 
front edge of your mat

so that your 
lower back comes up,

so you create a 
little bit of space there.

And then kick one foot up, 
and maybe the other.

And then find movement 
here that feels awesome,

so you can extend one leg, 
and the other, Happy Baby.

So the image here, happy 
little baby on your quilt.

All you have is your amazing,
innate wisdom of your body.

You're not bogged 
down by the world yet.

(laughs)

Mmm.

Fabulous, and then release.

We're gonna bring 
right leg on top of the left.

And then we're gonna 
reach and grab the outer

edges of the feet 
here for Cow legs.

If you can't grab the 
outer edges of the feet,

you can grab your big toes
or your pants, or your shins.

And if you made it here, kick,

you can also do 
Reclined Pigeon here.

Kick your toes up and out.

Kick your feet into your hands.

One more breath.

And then release.

And, left leg on top.

Grab the outer 
edges of the feet,

the big toes or 
the shins or ankles.

Oh yeah, this feels good.

And release.

Awesome, send the legs out long.

Come to relaxation pose,

Shavasana, the Corpse Pose.

So take just a quiet moment here

to close your eyes and marinate.

Let your brath.

(laughs)

Let your brath, bra.

I was gettin' relaxed.

Let your breath relax and turn

toward its natural rhythm.

And then we'll 
bring the palms together,

thumbs to third eye.

Thanks so much for sharing 
your time and your energy

and your commitment to 
this 31 day journey with me.

I really am so honored.

And I hope you have a 
wonderful rest of the day

taking the practice off the
mat and out into the world.

Take good care.

I'll see you manana.

Namaste.

(upbeat music)