WEBVTT

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- Hey everyone and welcome to
your 31 day Yoga Revolution.

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It's day 15, 
and today we practice

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moving fearlessly.

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Let's get started.

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(lively orchestral music)

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Alright my darling friends,
let's begin standing today.

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Feet hip width apart, 
toes pointing forward.

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Place your feet 
mindfully underneath the hips

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and then stand up nice and tall,

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and you decide what 
feels best here to begin,

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palms face open, 
out, ready to receive,

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or maybe a little more 
grounded, palms at your sides.

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Take a deep breath in, 
full, loving breath.

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And then exhale, 
relax the shoulders,

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begin to lift your heart, 
stand up nice and tall.

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Again, deep breath in, 
fill up with air.

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And exhale, just relax 
into this moment, arrive.

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And one more time, deep 
inhale, refreshing breath in.

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And exhale to land.

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Land firmly in this moment.

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So this idea 
of moving fearlessly, 


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it's a fierce practice today,

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not gonna lie, but 
we're gonna do it with TLC

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and we're gonna do it in a
way that is really striving

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not necessarily to 
work out or be strong,

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but to be present.

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So, the thing about 
fear is a lot of times

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it comes from us 
either dwelling on the past

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or worrying about the future,
if we can really be present

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and allow ourselves to just
experience what's happening

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in the moment, then 
I find it's a wonderful practice

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for kind of living fearlessly.

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Alright, so take a 
moment here to tap into a nice,

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strong, fierce, loving breath.

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So for some 
that'll be Ujjayi breath.

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If you're curious 
about Ujjayi breath,

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there's a whole video 
on that Pranayama practice.

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Feet hip width apart, 
I'm gonna inhale.

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Lift up from the pelvic floor.

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Lift up on the toes, 
stretching through the calves,

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toning the quads.

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Lifting, lifting, lifting,
pressing into all of your toes,

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and then exhale to 
lower down with control.

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Two more times like that.

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Inhale, instead of 
lifting forward, try to lift up,

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so you're really 
engaging the bandhas here,

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lifting, lifting, lifting.

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Toning the calves, the quads.

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Lifting up 
through your bum muscles,

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and then slowly 
releasing with control.

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One more time, 
move with the breath.

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Big inhale lifts you up.

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Draw energy up through 
that center plumb line.

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Lean back as if you're 
leaning against a wall.

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Take one more breath here, 
press into your pinky toe,

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and then exhale 
with control, awesome.

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Inhale, reach for the sky.

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Exhale, stay present with your
breath as you forward fold

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all the way down.

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First Uttanasana of the 
practice, bend your knees.

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Find soft, easy movement, 
stretching out the places

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that need some love.

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Listen to your body.

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And fear often takes 
over when we're not actually

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paying attention 
to what our body

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or what our heart is saying.

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Have you ever caught 
yourself doing something

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and you're like, 
"Why am I doing this?

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"I know this isn't good for me.

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"I don't need this, 
I don't want this.

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"It's a habitual thing."

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So, we're practicing moving
today really staying present.

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And considering this 
practice, this teaching

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of letting go of fear, 
moving fearlessly,

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by simply being in 
the present moment,

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allowing what is to be.

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Take one more breath.

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And then use your 
exhale to release the arms.

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We'll bring the feet 
together here arch to arch,

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and we'll slide the 
left foot all the way back,

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come to a nice, low lunge.

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Lower the back knee.

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Inhale, sweep the arms up,

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coming back to this 
vocabulary here, inhale.

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Then exhale, rain it down.

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Take a couple breaths 
here to just feel it out.

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Open up through the hips.

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Stretch the legs.

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If you want to lift 
that back knee here, you can.

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Then loop the shoulders.

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Open your chest.

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Inhale, look forward.

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Exhale, pull the right 
hip crease back, half splits.

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We've been here before.

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Breathe deep.

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Try to find something new.

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Stay present with your breath.

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Couple breath cycles 
in and out, in and out.

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Wonder-bar.

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Wunderbar, rolling 
through that front foot,

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lift the back knee.

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Inhale, let your 
heart radiate forward.

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And then exhale, 
bring the palms together.

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Then plant.

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Then step the right 
toes back for Plank.

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Find a nice, strong Plank here.

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One nice, long piece.

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(clicks tongue)

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(laughs)

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Finding length, 
maybe rocking front to back

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to start to warm up the muscles.

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And then you can lower 
the knees here if you like.

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

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nice and slow, and 
then inhale, Cobra.

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Big breath lifts you up.

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And exhale to 
soften and come down.

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Beautiful big 
breath lifts you up.

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And exhale to 
soften and come down.

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Keep those elbows 
hugging in one more time.

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Big breath lifts you up.

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And exhale, the cascade 
with the breath back down.

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Alright, power up here.

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Curl the toes under.

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Lift the kneecaps.

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Tone the quads.

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Reach the heels 
back, really reach.

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And then on a big inhale, 
press into the palms,

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lift up, Plank pose, 
you got this, stick with me.

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Inhale, stay present.

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Exhale, Downward Facing Dog.

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Awesome, take your 
doggy for a little walk here.

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Warming up the body.

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Noticing what it feels 
like to be alive today.

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Bring a little gratitude 
in if you're feeling tired,

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be thankful for this 
opportunity for your body,

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for your breath.

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(exhaling and inhaling)

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Then step the right foot 
up behind the right hand.

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Left foot up 
behind the left hand.

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Walk the feet together.

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Inhale, halfway lift.

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Long, beautiful neck.

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Exhale to soften and bow.

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Inhale, reach for the sky.

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Spread the fingertips, 
lift your heart.

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And exhale all the way 
back down, Forward Fold,

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moving with your breath.

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Inhale lifts you up halfway.

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Reach the crown of 
the head towards the front

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and then exhale, Forward Fold.

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Fabulous, 
fingertips come to the mat.

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This time we're gonna 
slide the right toes back,

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lower the right knee down.

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And big inhale lifts you up.

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Back foot can be 
pressing into the earth

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or toes curled 
under, yogi's choice.

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Reach the fingertips up.

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Lift up from the pelvic floor, 
big breath here, smile.

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Full body experience and 
then exhale, rain it down.

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And just stay here 
for a couple breaths.

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Warming up, 
stretching, awakening.

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Breathing.

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And then when you're ready,
pull that left hip crease back,

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send it back, half splits.

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Find the left toes 
pointing up towards the sky.

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Nice, active foot here.

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Press into the back foot.

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See if you can 
make your inhalations

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and your exhalations longer.

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Conscious breathing.

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And rolling 
through that front foot.

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Inhale, open the chest.

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Let your heart radiate forward.

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Lift the back knee, here we go.

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Bring the palms together.

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Then plant, 
step it back to plank.

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Strong breath here, 
press away from your yoga mat.

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Make sure you're not collapsing
in the upper back body,

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but rather doming up 
in the upper back body.

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Lower the knees halfway if
you need to, if you'd like to.

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Inhale.

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Then exhale, belly to 
Cobra or Chaturanga to Up Dog.

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Moving with your breath.

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Big inhale to open your heart.

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And big exhale 
to soften and bow.

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Curl the toes under.

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Press up to Plank, big breath.

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Exhale, Downward Facing Dog.

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Great work.

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Wonderful, take a 
big inhale in here.

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Big exhale, 
maybe soften the knees,

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lift the hip creases 
up towards the sky.

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Great, step the right foot up.

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Step the left foot up, 
bring the feet together.

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Inhale lifts you up halfway.

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Exhale to soften and bow.

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Inhale, reach for the sky.

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And exhale, hands to heart.

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Lengthen the tailbone down, 
hug the lower ribs in.

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Stacking through the spine.

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Take a moment here to 
just observe the breath.

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Then interlace the fingertips.

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Soft knees press into your feet,
so strong foundation here,

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squeeze the legs together, 
zip up through the front,

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and press the palms forward.

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Now notice what's 
happening in the shoulders.

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Find that rotation of 
the upper arm bone here,

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and then continue the 
journey, drawing a line

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with your pinky all 
the way up and back.

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Big inhale, long 
puppy belly here.

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Ground down through the tail.

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Then exhale, 
gentle tilt to the right.

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Inhale up to center.

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Gentle tilt to the left.

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Inhale up to center.

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Break free, have some fun.

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Forward Fold.

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(exhaling breath)

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Inhale, halfway lift, 
move with your breath.

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Exhale, soften and bow.

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Plant the palms.

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Step or hop it back.

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And then move 
through a vinyasa here.

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We'll meet in Downward Dog, 
so you can go Chaturanga

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to Up Dog, belly to 
Cobra or straight to Down Dog.

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Creating little heat here.

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Stick with your breath.

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Give the thinking mind a break.

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Let the conscious 
breath practice take over.

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In Downward Dog, 
we'll find stillness.

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Going through your checklist.

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Stay present.

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Great, and then 
step the right foot up.

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Step the left foot up.

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Bring the feet together.

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Inhale, lifts you up halfway.

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Exhale to fold.

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This time bend the knees, 
send the hips back.

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Bring the belly to 
the tops of the thighs.

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Now don't think about 
the future, what's happening,

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a little Chair Pose, 
try to really stay present.

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Trust the practice, 
trust your experience.

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Present in the feet.

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Bend the knees.

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Go even deeper here, 
sending the hips back

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and we'll counter that by
sending the fingertips forward.

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Stay low here.

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Keep your eyes on 
your toes here to start

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as you slowly reach 
the fingertips up and open

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up through the chest.

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Then breathe here, 
big beach ball,

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so we're not narrow here,

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but we keep 
space in the shoulders.

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We're sending the hips back.

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Lengthening tailbone down.

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Fire it up here, you got this.

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Big breath in.

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Then exhale, fold.

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Beautiful.

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Inhale lifts you up halfway.

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Find something new.

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Then exhale to release.

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Step the left toes back.

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Come to a nice, low lunge.

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So you have the option 
to lower the back knee here

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as we've been doing.

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Otherwise we'll keep it lifted,

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reaching that left heel 
towards the back edge

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as we inhale all 
the way up, high lunge.

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Take a second to 
bend the back knee

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just to really get 
your center underneath you.

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Then big inhale here as you
open the palms even wider,

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again carrying perhaps a big
beach ball up and overhead.

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Then straighten the back leg.

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Inhale, 
full body experience here.

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Exhale, rain it down.

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Straighten the front let.

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Lift the right toes, 
so a little variation

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of the half splits, 
back heel is lifted,

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right toes are lifted.

00:12:38.224 --> 00:12:39.959
Both legs are straight.

00:12:39.959 --> 00:12:42.061
One breath here.

00:12:42.061 --> 00:12:44.664
And then slowly release 
back down to your lunge.

00:12:44.664 --> 00:12:46.633
Beautiful, inhale, look forward.

00:12:46.633 --> 00:12:48.668
Exhale, bring 
the palms together.

00:12:48.668 --> 00:12:50.803
Plant, step it back.

00:12:50.803 --> 00:12:53.339
Straight to Downward 
Dog or you move through

00:12:53.339 --> 00:12:56.376
a little flow here, 
so take your time,

00:12:56.376 --> 00:12:58.544
slowly building strength,

00:12:58.544 --> 00:13:00.713
creating heat in the body.

00:13:04.717 --> 00:13:07.220
Alright, big breath in.

00:13:07.220 --> 00:13:11.834
On the exhale, find a little
stillness in Downward Dog.

00:13:14.794 --> 00:13:16.529
So good for the body.

00:13:17.530 --> 00:13:18.765
Keep breathing.

00:13:20.466 --> 00:13:22.902
Soft bend in the knees, 
step the right foot up.

00:13:22.902 --> 00:13:24.671
Step the left foot up.

00:13:24.671 --> 00:13:26.439
Inhale, halfway lift.

00:13:27.407 --> 00:13:28.675
Exhale to fold.

00:13:29.776 --> 00:13:30.943
Stick with me, bend the knees,

00:13:30.943 --> 00:13:31.978
send the hips back.

00:13:31.978 --> 00:13:34.213
Inhale, reach the fingertips 
forward, up, and back.

00:13:34.213 --> 00:13:35.548
Stay low.

00:13:35.548 --> 00:13:36.649
Get down low.

00:13:37.884 --> 00:13:39.719
Make sure you 
can see your big toes

00:13:39.719 --> 00:13:42.722
and then send your 
heart forward, gaze forward.

00:13:42.722 --> 00:13:45.591
Sink a little deeper, 
you got this.

00:13:45.591 --> 00:13:46.826
Trust.

00:13:46.826 --> 00:13:48.294
Trust yourself, 
trust the moment.

00:13:48.294 --> 00:13:49.862
Stay present.

00:13:49.862 --> 00:13:52.732
Don't decide what's happening
or what's going to happen,

00:13:52.732 --> 00:13:54.834
just be in the now.

00:13:54.834 --> 00:13:56.069
Big breath.

00:13:56.069 --> 00:13:57.336
Exhale to fold.

00:13:58.705 --> 00:14:00.139
Inhale, halfway lift.

00:14:00.139 --> 00:14:02.508
Find length in the neck.

00:14:02.508 --> 00:14:04.844
And exhale, release, 
step the right toes back.

00:14:04.844 --> 00:14:06.612
Keep the back 
knee lifted this time.

00:14:06.612 --> 00:14:08.648
You can always 
lower it as a choice.

00:14:08.648 --> 00:14:10.349
You're in charge.

00:14:10.349 --> 00:14:11.184
Always.

00:14:12.085 --> 00:14:14.487
When you're ready, 
reach the right heel back.

00:14:14.487 --> 00:14:17.190
Connect to the 
strength within your center

00:14:17.190 --> 00:14:19.542
and reach the fingertips 
forward, up, and back.

00:14:19.542 --> 00:14:22.428
High lunge, bend that back
knee so you get your center

00:14:22.428 --> 00:14:24.330
right underneath you.

00:14:24.330 --> 00:14:27.967
And then when you're ready, 
straighten the back leg.

00:14:27.967 --> 00:14:31.604
And create a breath that 
fully embodies this pose,

00:14:31.604 --> 00:14:36.525
so it's just a shape until
you really embody the shape,

00:14:36.976 --> 00:14:39.212
have an experience.

00:14:39.212 --> 00:14:40.379
Big breath in.

00:14:42.014 --> 00:14:43.816
Long breath out.

00:14:43.816 --> 00:14:45.651
A big beach 
ball up and overhead.

00:14:45.651 --> 00:14:46.486
Inhale in.

00:14:47.587 --> 00:14:49.989
And exhale all the way down.

00:14:49.989 --> 00:14:50.990
Straighten the front leg.

00:14:50.990 --> 00:14:51.991
Both legs are straight.

00:14:51.991 --> 00:14:54.127
Lift the left toes.

00:14:54.127 --> 00:14:56.195
Lift the back heel.

00:14:56.195 --> 00:14:59.132
Lift from the pelvic floor,
so we're not crashing into

00:14:59.132 --> 00:15:02.235
our feet, but rather 
lifting up towards the ceiling.

00:15:02.235 --> 00:15:05.438
Take one more 
breath here, you got this.

00:15:05.438 --> 00:15:07.240
And then slowly 
rolling through that foot,

00:15:07.240 --> 00:15:08.574
come back to your low lunge.

00:15:08.574 --> 00:15:10.243
Inhale, loop the shoulders.

00:15:10.243 --> 00:15:12.378
Heart radiates forward.

00:15:12.378 --> 00:15:14.280
Exhale, plant 
the palms together.

00:15:14.280 --> 00:15:15.448
Core workout here.

00:15:15.448 --> 00:15:17.016
And then press the 
palms into the earth.

00:15:17.016 --> 00:15:19.152
Step it back 
straight to Downward Dog,

00:15:19.152 --> 00:15:22.922
or you can flow here, 
moving with the breath.

00:15:29.162 --> 00:15:32.064
In Downward Dog, 
take an inhale in.

00:15:33.666 --> 00:15:37.336
No moment like right 
now to exhale, release.

00:15:41.607 --> 00:15:43.509
Fabulous, step 
the right foot up.

00:15:43.509 --> 00:15:44.644
Step the left foot up.

00:15:44.644 --> 00:15:46.746
Bring the feet together.

00:15:46.746 --> 00:15:49.582
Inhale, halfway lift, 
stick with me, stick with me.

00:15:49.582 --> 00:15:51.317
Exhale, fold.

00:15:51.317 --> 00:15:52.685
Stay present, bend the knees.

00:15:52.685 --> 00:15:54.987
Send the hips back, fingertips
reach forward, up, and back.

00:15:54.987 --> 00:15:56.823
Sink a little lower, 
you got this.

00:15:56.823 --> 00:15:58.591
Hold onto your focus.

00:15:58.591 --> 00:16:01.940
Hold on to your 
gaze, your breath.

00:16:02.728 --> 00:16:04.630
Squeeze the legs together.

00:16:04.630 --> 00:16:07.800
(inhaling and exhaling)

00:16:07.800 --> 00:16:10.636
Inhale, reach the 
fingertips forward.

00:16:10.636 --> 00:16:13.372
Exhale, reach 
the fingertips back.

00:16:13.372 --> 00:16:16.075
Inhale, reach the 
fingertips forward.

00:16:16.075 --> 00:16:19.245
Exhale, airplane arms, palms
face down as you reach back.

00:16:19.245 --> 00:16:20.680
One more time, 
inhale, reach forward,

00:16:20.680 --> 00:16:22.348
maybe sink a little lower.

00:16:22.348 --> 00:16:24.550
And then exhale, reach back.

00:16:24.550 --> 00:16:27.253
Great work, 
inhale, welcome the heat.

00:16:27.253 --> 00:16:29.188
Exhale to fold and bow.

00:16:30.923 --> 00:16:32.758
Inhale lifts you up halfway.

00:16:32.758 --> 00:16:34.293
Smooth it out.

00:16:34.293 --> 00:16:36.462
Stay calm and exhale, bow.

00:16:37.363 --> 00:16:38.197
Gorgeous.

00:16:38.197 --> 00:16:39.532
Inhale, reach for the sky.

00:16:39.532 --> 00:16:40.633
Press into your feet.

00:16:40.633 --> 00:16:42.969
Move nice and slow, careful.

00:16:44.036 --> 00:16:46.272
And exhale, hands to heart.

00:16:48.875 --> 00:16:51.544
Take a second to feel it out.

00:16:51.544 --> 00:16:55.340
Feel, notice the breath,

00:16:55.340 --> 00:16:57.950
the power of your practice.

00:16:57.950 --> 00:16:59.785
The power of movement.

00:17:08.461 --> 00:17:10.997
And then we'll slowly 
bat the eyelashes open.

00:17:10.997 --> 00:17:13.566
If your eyes were closed, open,

00:17:14.433 --> 00:17:17.069
and we'll keep 
lifting up through the center

00:17:17.069 --> 00:17:18.237
plumb line here, 
so don't collapse.

00:17:18.237 --> 00:17:19.305
So stay present.

00:17:19.305 --> 00:17:21.574
All this gorgeous 
work that you've created,

00:17:21.574 --> 00:17:22.875
stay present with that.

00:17:22.875 --> 00:17:24.609
As you lift up 
through the center channel,

00:17:24.609 --> 00:17:25.845
we'll slide the left foot back.

00:17:25.845 --> 00:17:28.513
Come to a nice high lunge here.

00:17:30.116 --> 00:17:32.051
So, you can lower 
the back knee if you need

00:17:32.051 --> 00:17:33.986
a little more stability.

00:17:33.986 --> 00:17:36.322
Again, we can use this 
action point of bending

00:17:36.322 --> 00:17:41.027
the left knee to bring our
centers right underneath us.

00:17:41.027 --> 00:17:43.129
Hands together at the 
heart to lift the sternum

00:17:43.129 --> 00:17:44.530
up to the thumbs.

00:17:45.431 --> 00:17:47.500
Beautiful, inhale in.

00:17:47.500 --> 00:17:50.870
Exhale, send the 
fingertips back, airplane arms.

00:17:50.870 --> 00:17:53.306
Heart forward, looking forward,

00:17:53.306 --> 00:17:58.277
but really staying present,
strong root and foundation here

00:17:58.277 --> 00:18:00.546
in the lower body.

00:18:00.546 --> 00:18:02.081
Fingertips go down to come up.

00:18:02.081 --> 00:18:03.649
Inhale, high lunge.

00:18:05.151 --> 00:18:07.620
Exhale, airplane arms.

00:18:07.620 --> 00:18:09.188
Crown of the 
head reaches forward.

00:18:09.188 --> 00:18:10.790
Nice, long line in the spine,

00:18:10.790 --> 00:18:12.191
hug the lower ribs in.

00:18:12.191 --> 00:18:13.593
Reach, reach, reach.

00:18:13.593 --> 00:18:16.596
Inhale all the 
way up, you got this.

00:18:16.596 --> 00:18:18.864
Exhale, airplane arms.

00:18:18.864 --> 00:18:21.100
Strong and steady.

00:18:21.100 --> 00:18:23.002
Try to draw your 
shoulder blades together here

00:18:23.002 --> 00:18:25.404
as if you're 
maybe holding a pencil

00:18:25.404 --> 00:18:27.406
between your 
two shoulder blades.

00:18:27.406 --> 00:18:28.941
Pencil, not pensil.

00:18:28.941 --> 00:18:31.644
Inhale, reach for 
the sky, last one.

00:18:31.644 --> 00:18:34.847
Fierce, strong, squeeze 
the inner thighs together.

00:18:34.847 --> 00:18:35.915
Pinch that pencil.

00:18:35.915 --> 00:18:38.384
(laughing)

00:18:38.384 --> 00:18:40.686
Reach the fingertips back.

00:18:40.686 --> 00:18:42.955
Pinch that pencil, 
that's gonna be a good one.

00:18:42.955 --> 00:18:44.957
Inhale, reach for 
the sky, we got this.

00:18:44.957 --> 00:18:46.292
Now check it out, guys.

00:18:46.292 --> 00:18:47.960
From here, I'm gonna 
straighten that front leg,

00:18:47.960 --> 00:18:49.161
straighten both legs.

00:18:49.161 --> 00:18:50.896
Lift the back heel.

00:18:50.896 --> 00:18:55.301
Then exhale, slowly, slowly,
reach the fingertips forward.

00:18:55.301 --> 00:18:56.802
Pull the right hip crease back.

00:18:56.802 --> 00:19:00.973
Fingertips are gonna come
down to frame the right foot.

00:19:02.615 --> 00:19:04.210
Modified Pyramid.

00:19:05.111 --> 00:19:06.178
Breathe deep.

00:19:07.079 --> 00:19:08.047
Soften the front leg.

00:19:08.047 --> 00:19:08.914
Soften the back leg.

00:19:08.914 --> 00:19:09.982
We've been here before.

00:19:09.982 --> 00:19:12.184
Inhale, half splits.

00:19:12.184 --> 00:19:16.455
Exhale, step the left foot to
the right of your right foot.

00:19:16.455 --> 00:19:18.624
Criss-cross, Forward Fold.

00:19:19.925 --> 00:19:20.972
Breathe.

00:19:23.195 --> 00:19:24.397
And then slowly roll it up.

00:19:24.397 --> 00:19:25.931
Tuck the chin into the chest.

00:19:25.931 --> 00:19:28.067
Press into all four 
corners of the feet.

00:19:28.067 --> 00:19:30.970
Ragdoll as you 
roll all the way up.

00:19:30.970 --> 00:19:33.072
Hands come to the heart center.

00:19:33.072 --> 00:19:35.207
And without 
looking, feel your feet,

00:19:35.207 --> 00:19:37.777
feel the earth, trust.

00:19:37.777 --> 00:19:41.113
This coordination so 
important as we come back

00:19:41.113 --> 00:19:45.017
to Mountain Pose and 
squeeze the legs together.

00:19:45.017 --> 00:19:46.052
Awesome work.

00:19:46.052 --> 00:19:49.055
Close your eyes, 
observe the breath.

00:19:49.955 --> 00:19:51.624
Notice how you feel.

00:19:57.830 --> 00:20:00.199
Then keep your heart 
lifted, open your eyes.

00:20:00.199 --> 00:20:02.001
Slide the right 
foot all the way back,

00:20:02.001 --> 00:20:03.969
nice, high lunge.

00:20:03.969 --> 00:20:05.004
Go through your checklist.

00:20:05.004 --> 00:20:06.038
Work it out in your body.

00:20:06.038 --> 00:20:07.239
Today, what are you working on?

00:20:07.239 --> 00:20:09.709
What is your body telling you?

00:20:10.676 --> 00:20:13.579
Listen, have a 
little conversation.

00:20:17.216 --> 00:20:19.752
And then when you're 
ready, send the fingertips

00:20:19.752 --> 00:20:20.619
all the way back.

00:20:20.619 --> 00:20:21.854
Energy in the hands here.

00:20:21.854 --> 00:20:23.422
Send the fingertips back.

00:20:23.422 --> 00:20:25.791
Reach crown of the head forward.

00:20:25.791 --> 00:20:29.862
So I'm wanting to continue 
to work on this beautiful

00:20:29.862 --> 00:20:32.565
engagement of my core by 
hugging the lower ribs in,

00:20:32.565 --> 00:20:34.934
all that beautiful 
work we've done.

00:20:34.934 --> 00:20:37.072
Pinch that pencil.

00:20:38.604 --> 00:20:40.339
Reach, create a 
full body experience.

00:20:40.339 --> 00:20:43.175
Take your time here, 
keep working.

00:20:45.811 --> 00:20:48.347
And then inhale, 
slowly reach the fingertips

00:20:48.347 --> 00:20:49.548
down to come up.

00:20:49.548 --> 00:20:51.517
Big breath here.

00:20:51.517 --> 00:20:53.152
Exhale, send it back.

00:20:53.152 --> 00:20:55.988
Energy in the fingertips, 
right heels reaching back

00:20:55.988 --> 00:20:57.590
as the crown of 
the head comes forward.

00:20:57.590 --> 00:20:58.657
Front knee over front ankle.

00:20:58.657 --> 00:21:00.426
Pull the left hip crease back.

00:21:00.426 --> 00:21:02.061
Draw energy up 
from the pelvic floor.

00:21:02.061 --> 00:21:02.895
Here we go.

00:21:02.895 --> 00:21:05.998
Inhale, reach for 
the sky, high lunge.

00:21:05.998 --> 00:21:08.734
Exhale, send 
the fingertips back.

00:21:11.203 --> 00:21:12.805
Lengthen through 
the back of the neck.

00:21:12.805 --> 00:21:13.739
Big breath in.

00:21:13.739 --> 00:21:14.820
Reach up.

00:21:16.542 --> 00:21:19.098
And exhale, send it back.

00:21:20.980 --> 00:21:25.117
Again, draw the shoulder blades
together, open your chest.

00:21:26.385 --> 00:21:29.221
Inhale, reach 
for the sky, inhale.

00:21:30.156 --> 00:21:33.359
Let's do one more on this side
and exhale, airplane arms.

00:21:33.359 --> 00:21:34.593
Squeeze the 
inner thighs together.

00:21:34.593 --> 00:21:36.462
Lift up from the pelvic floor.

00:21:36.462 --> 00:21:37.296
Fabulous.

00:21:37.296 --> 00:21:38.330
Inhale, reach for the sky.

00:21:38.330 --> 00:21:39.965
This time 
straighten your front leg.

00:21:39.965 --> 00:21:42.201
Woo, I bet that feels good.

00:21:42.201 --> 00:21:44.303
Energy in the 
fingertips still as you reach up

00:21:44.303 --> 00:21:46.872
through your right heel.

00:21:46.872 --> 00:21:48.507
Then pull the 
left hip crease back.

00:21:48.507 --> 00:21:50.209
Hug the lower ribs in.

00:21:50.209 --> 00:21:52.111
Find support, 
stability from within,

00:21:52.111 --> 00:21:55.014
so move nice and 
slow as you send,

00:21:55.014 --> 00:21:58.417
this is a new sending 
Simba over the cliff.

00:21:58.417 --> 00:22:01.084
The modern, 2017 way.

00:22:01.084 --> 00:22:03.389
♫ Aaaaah

00:22:03.389 --> 00:22:08.205
And then slowly, all the 
way down, Modified Pyramid.

00:22:10.362 --> 00:22:14.033
Fingertips, hands 
frame the left foot.

00:22:14.033 --> 00:22:16.001
Relax your head.

00:22:16.001 --> 00:22:18.404
And then when you're 
ready, soften the knees,

00:22:18.404 --> 00:22:20.406
find that 
buoyancy as you inhale.

00:22:20.406 --> 00:22:22.641
Exhale, lift up, half splits.

00:22:22.641 --> 00:22:24.877
Right inner thigh 
lifts up towards the sky.

00:22:24.877 --> 00:22:26.212
Right toes down.

00:22:27.346 --> 00:22:29.615
Then slowly soften 
through your knees again,

00:22:29.615 --> 00:22:34.520
send the right foot to the
left side of your yoga mat,

00:22:34.520 --> 00:22:36.589
criss-cross Forward Fold.

00:22:38.524 --> 00:22:39.758
Relax the head.

00:22:43.596 --> 00:22:47.766
Then ground, connect to your
feet, and slowly roll it up.

00:22:54.106 --> 00:22:55.774
Hands come to heart.

00:22:55.774 --> 00:22:56.942
Look straight forward.

00:22:56.942 --> 00:22:59.011
Head, heart, and 
pelvis in alignment

00:22:59.011 --> 00:23:01.780
as you slide the 
left foot and right foot

00:23:01.780 --> 00:23:03.782
together, Mountain Pose.

00:23:06.485 --> 00:23:07.386
Great work.

00:23:08.354 --> 00:23:09.588
Deep breath in.

00:23:10.522 --> 00:23:12.524
Exhale to really ground.

00:23:16.095 --> 00:23:17.096
Fabulous.

00:23:17.096 --> 00:23:19.265
Walk your feet as 
wide as your yoga mat.

00:23:19.265 --> 00:23:21.400
Toes are gonna 
spill off the edge.

00:23:21.400 --> 00:23:22.501
Inhale, lift.

00:23:23.802 --> 00:23:25.804
And exhale, slowly.

00:23:25.804 --> 00:23:27.506
Knees are gonna 
track over the toes,

00:23:27.506 --> 00:23:28.574
so don't let them come in.

00:23:28.574 --> 00:23:30.709
Press into the 
outer edges of the feet,

00:23:30.709 --> 00:23:32.244
all that awesome 
awareness in the feet.

00:23:32.244 --> 00:23:33.512
If you need to 
take the fingertips out

00:23:33.512 --> 00:23:36.448
as a little counterweight, 
that's always a good call.

00:23:36.448 --> 00:23:38.117
And we send our 
centers down in space.

00:23:38.117 --> 00:23:40.753
If the heels 
come up, no problemo.

00:23:40.753 --> 00:23:42.388
No problemo at all.

00:23:42.388 --> 00:23:46.392
We come into this yogi squat,
hands either on the earth

00:23:46.392 --> 00:23:49.428
or palms pressing together.

00:23:49.428 --> 00:23:53.098
Go on now and take the biggest
breath you've taken all day,

00:23:53.098 --> 00:23:54.566
and whatever 
variation you're in,

00:23:54.566 --> 00:23:56.769
see if you can find 
length, just like you did

00:23:56.769 --> 00:24:00.939
in all your standing poses
from the crown to the tail.

00:24:03.942 --> 00:24:07.212
And there's an acceptance
always in these squats of like,

00:24:07.212 --> 00:24:08.080
"This is where I'm at today."

00:24:08.080 --> 00:24:10.983
It's the same with 
balancing postures, yes.

00:24:10.983 --> 00:24:14.253
It's like okay, 
there's no hiding.

00:24:14.253 --> 00:24:16.528
Just be here now.

00:24:20.192 --> 00:24:21.961
Take one more breath.

00:24:23.362 --> 00:24:25.531
And then we'll release 
and we'll bring the hands

00:24:25.531 --> 00:24:29.101
to the earth, and we're 
gonna walk the toes together.

00:24:29.101 --> 00:24:32.738
Knees are gonna 
open nice and wide.

00:24:32.738 --> 00:24:37.476
And so we're working 
towards Bakasana, no fear.

00:24:37.476 --> 00:24:39.494
Focus forward.

00:24:39.494 --> 00:24:41.347
Length through the neck.

00:24:41.347 --> 00:24:44.450
Crown of the head has 
this awareness reaching energy

00:24:44.450 --> 00:24:48.587
beyond the body, just out, so
that we're not collapsed here.

00:24:48.587 --> 00:24:50.255
Then all this 
wonderful work you've done

00:24:50.255 --> 00:24:52.925
in wrapping the shoulders, 
opening the chest,

00:24:52.925 --> 00:24:54.860
honestly, this might 
be your Crow Pose today,

00:24:54.860 --> 00:24:59.031
and I feel like it's pretty
darn beautiful if you ask me.

00:24:59.031 --> 00:25:01.033
To go a little further, 
you might practice

00:25:01.033 --> 00:25:04.269
planting the palms 
thoughtfully, mindfully.

00:25:04.269 --> 00:25:06.372
Wrapping the 
shoulders again, as I said,

00:25:06.372 --> 00:25:09.308
and then lifting up 
through your center.

00:25:09.308 --> 00:25:11.377
Then you're gonna walk 
the knees all the way up,

00:25:11.377 --> 00:25:14.413
so you're creating this 
nice table for your knees

00:25:14.413 --> 00:25:16.548
with your arms, and a 
lot of people complain about

00:25:16.548 --> 00:25:17.583
the weight on the arms.

00:25:17.583 --> 00:25:20.719
Well we're gonna use all 
that amazing inner strength

00:25:20.719 --> 00:25:23.555
we've cultivated in our core,

00:25:23.555 --> 00:25:27.593
but also just 
energetically of lifting that,

00:25:27.593 --> 00:25:29.495
moving from a place of connect.

00:25:29.495 --> 00:25:31.330
So just rock 
gently front to back.

00:25:31.330 --> 00:25:32.898
So don't worry 
about lifting your toes.

00:25:32.898 --> 00:25:35.334
Gaze is forward, 
neck is nice and long.

00:25:35.334 --> 00:25:37.174
I'm not collapsing 
in my shoulders

00:25:37.174 --> 00:25:38.670
or in my upper back body,

00:25:38.670 --> 00:25:41.306
but I'm using all 
that work of doming

00:25:41.306 --> 00:25:44.076
through the upper 
back body to play here.

00:25:44.076 --> 00:25:45.144
And then of course, 
to each his own,

00:25:45.144 --> 00:25:47.713
we'll rock a 
little front to back.

00:25:47.713 --> 00:25:50.449
Stay focused on the breath.

00:25:50.449 --> 00:25:53.752
And there's my creaky old floor.

00:25:53.752 --> 00:25:55.888
And then maybe we lift one toe.

00:25:55.888 --> 00:25:58.257
And then the other.

00:25:58.257 --> 00:26:00.726
Maybe you one day work 
to straighten the arms,

00:26:00.726 --> 00:26:03.095
but just play a little 
here, and if you notice

00:26:03.095 --> 00:26:05.998
that you stop breathing, 
that's a good sign

00:26:05.998 --> 00:26:09.134
to release, check in, 
and start with

00:26:09.134 --> 00:26:11.303
buoyant breath once again.

00:26:12.404 --> 00:26:15.140
So play here a little bit.

00:26:15.140 --> 00:26:17.042
We're clawing 
through the fingertips.

00:26:17.042 --> 00:26:20.612
We're finding that 
suctioning up through the palm.

00:26:20.612 --> 00:26:22.548
Just a couple 
moments of playtime here.

00:26:22.548 --> 00:26:24.783
Don't get frustrated.

00:26:24.783 --> 00:26:26.285
Just stay present.

00:26:28.821 --> 00:26:30.489
Gaze forward.

00:26:30.489 --> 00:26:33.662
Draw the navel 
inward and upward.

00:26:33.662 --> 00:26:35.928
Listen to the 
sound of your breath.

00:26:35.928 --> 00:26:36.762
Life is good.

00:26:36.762 --> 00:26:39.598
Press into your fingerprints.

00:26:39.598 --> 00:26:41.934
(breathing)

00:26:47.673 --> 00:26:50.375
And we'll meet 
back in that squat.

00:26:50.375 --> 00:26:52.044
Take your time.

00:26:52.044 --> 00:26:52.978
Great work.

00:26:55.080 --> 00:26:56.748
So fierce, fearless.

00:26:58.317 --> 00:27:00.619
And so, sometimes it's really
not about mastering the pose,

00:27:00.619 --> 00:27:02.354
right, in fact, can 
I say, "All the time?"

00:27:02.354 --> 00:27:04.556
It's about how do you 
deal with your frustrations?

00:27:04.556 --> 00:27:07.659
How do you 
celebrate the joyful feelings?

00:27:07.659 --> 00:27:11.663
How do you celebrate 
the not so joyful feelings?

00:27:12.564 --> 00:27:14.733
Swim the fingertips around.

00:27:14.733 --> 00:27:16.902
Come on down to your back.

00:27:18.237 --> 00:27:19.338
Come on down to Yoga Town.

00:27:19.338 --> 00:27:21.673
I almost called this whole
thing Yoga Town by the way,

00:27:21.673 --> 00:27:24.076
but opted for the Revolution.

00:27:26.678 --> 00:27:29.848
So, our inside 
title can be Yoga Town.

00:27:31.149 --> 00:27:33.051
Come to your back, 
knees up towards the sky.

00:27:33.051 --> 00:27:34.853
When you get there, 
snuggle the shoulder blades

00:27:34.853 --> 00:27:37.789
underneath the heart space, 
and walk the heels in

00:27:37.789 --> 00:27:39.625
for Bridge Pose.

00:27:39.625 --> 00:27:42.227
Grab the outer edges of 
your mat or really just root

00:27:42.227 --> 00:27:44.029
the hands down to the earth.

00:27:44.029 --> 00:27:45.497
And then press 
into your foundation.

00:27:45.497 --> 00:27:47.366
Start at the tail, here we go.

00:27:47.366 --> 00:27:49.902
Imagine you're squeezing a
block between your inner thighs,

00:27:49.902 --> 00:27:53.405
so keep the knees stacked
over the ankles best you can

00:27:53.405 --> 00:27:55.908
and lifting up 
through the chest.

00:27:55.908 --> 00:27:57.409
You can interlace 
the fingertips behind

00:27:57.409 --> 00:28:02.114
or keep a grip on your yoga
mat, or palms to the earth.

00:28:02.114 --> 00:28:03.896
Big breath here.

00:28:06.051 --> 00:28:08.954
And then lift your 
chest to your chin.

00:28:08.954 --> 00:28:11.223
And then lift 
your chin to the sky.

00:28:11.223 --> 00:28:15.327
Should feel amazing in your
lower, the cervical spine,

00:28:15.327 --> 00:28:17.696
your lower part of your neck.

00:28:17.696 --> 00:28:18.597
(laughs)

00:28:18.597 --> 00:28:20.732
It's hard to talk 
and do yoga sometimes.

00:28:20.732 --> 00:28:23.302
Press into your 
foundation, again the action

00:28:23.302 --> 00:28:25.737
is to lift the 
chest to the chin gently

00:28:25.737 --> 00:28:29.341
and then gently lift the 
chin to the sky, gaze up.

00:28:29.341 --> 00:28:30.175
One more breath.

00:28:30.175 --> 00:28:33.545
Squeeze that imaginary 
block between your legs.

00:28:33.545 --> 00:28:37.749
And then release, 
break fee, free (laughs).

00:28:37.749 --> 00:28:40.652
Break fee, and 
slowly roll it down.

00:28:43.689 --> 00:28:45.357
Wonderful, open the knees wide.

00:28:45.357 --> 00:28:47.225
Bring the soles 
of the feet together.

00:28:47.225 --> 00:28:50.362
Left hand comes to the heart,
right hand to the belly.

00:28:50.362 --> 00:28:53.265
These two deep 
places of listening.

00:28:56.268 --> 00:28:57.235
Close your eyes.

00:28:57.235 --> 00:28:59.104
Take a big inhale, 
and on an exhale,

00:28:59.104 --> 00:29:00.639
relax the weight of your body

00:29:00.639 --> 00:29:03.308
completely and fully, nice work.

00:29:05.877 --> 00:29:09.014
Really no words could 
describe how amazing it is

00:29:09.014 --> 00:29:11.316
that we are doing 
yoga together right now,

00:29:11.316 --> 00:29:14.519
that we are 
doing 31 days of yoga,

00:29:14.519 --> 00:29:18.548
that we are 
carving out time and space

00:29:19.958 --> 00:29:23.962
to do the work, so that 
we can move through life

00:29:25.397 --> 00:29:29.997
with ease and with love.

00:29:33.805 --> 00:29:38.272
Feeling empowered 
and capable of

00:29:38.272 --> 00:29:40.872
healing or dealing

00:29:40.872 --> 00:29:42.748
with what life throws at us.

00:29:43.682 --> 00:29:46.018
You can stay here or you 
can slowly begin to extend

00:29:46.018 --> 00:29:49.921
the legs long, maybe 
windshield wiper the toes.

00:29:51.289 --> 00:29:52.724
Then you can open the arms.

00:29:52.724 --> 00:29:57.162
If your body's craving a
little hug or a little twist,

00:29:57.162 --> 00:30:01.299
anything at all, take time
now to listen to your body.

00:30:02.367 --> 00:30:05.737
If you're ready for 
stillness, relaxation,

00:30:05.737 --> 00:30:09.908
take a deep breath in and
use your exhale to surrender.

00:30:11.643 --> 00:30:15.580
Surrender to that 
which you cannot control.

00:30:15.580 --> 00:30:16.915
Don't be afraid.

00:30:18.784 --> 00:30:19.785
Do the work.

00:30:20.686 --> 00:30:24.089
Be the best version of yourself.

00:30:24.089 --> 00:30:26.892
And trust that all will be well.

00:30:26.892 --> 00:30:30.862
Or as mom says, 
"Everything is as it should be."

00:30:31.730 --> 00:30:32.664
I'll see you tomorrow.

00:30:32.664 --> 00:30:34.199
We have an 
awesome practice tomorrow,

00:30:34.199 --> 00:30:37.069
but for now enjoy the gifts

00:30:37.069 --> 00:30:39.905
and relish in the 
sensations of today.

00:30:39.905 --> 00:30:42.507
(lively orchestral 
and chiming music)

00:30:42.507 --> 00:30:43.341
Namaste.