WEBVTT

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- What's up everyone and welcome

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to your 31 Day Yoga Revolution.

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Today is day 21 and

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I am ready to pump, you up.

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Today we practice strength.

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Let's get started.

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(lively orchestral music)

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

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comfortable seat of your choice.

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We're just gonna 
take a hot second here

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to tune into the 
breath and to settle in.

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

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

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upright in the spine.

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

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Strength.

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So we think of a 
strong yoga practice,

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

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a nice, well 
rounded practice today,

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

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or soften your gaze 
and think of one thing

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that you love about yourself.

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Just honestly, don't hold back.

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No holding back, 
just think of one thing

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

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or I love this about myself.

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Anything at all, no rules.

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Okay, taking a 
moment to think of one thing

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that you just 
love about yourself.

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And when you feel like 
you have something, anything,

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anything at all, it could be

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simply that you love

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that you're showin' 
up for yourself here

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in this 31 day journey.

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You can get really specific.

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It can be

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anything really.

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If it feels like it's 
superficial even,

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no, it's perfect,

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just whatever you 
landed on, embrace it.

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One thing you 
love about yourself,

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and then let's 
take a deep breath in.

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

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And a long breath out.

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

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

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And breathe out.

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Way to show up 
for yourself today.

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Let's get crackin'.

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We're gonna bring 
the palms together.

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If you're feeling 
adventurous and fiery,

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clap the palms together.

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Jai namaste.

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And we're gonna come 
forward and through all fours

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and to our Downward 
Facing Dog, right away.

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Take a deep breath 
in when you get there.

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And a long breath out 
to shake the head loose.

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So, the mantra today

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is I am strong,

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but not in just 
the physical body,

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or working in 
the physical body,

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in mind and spirit.

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So hold on to 
that feeling you had

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when you thought about one
thing you loved about yourself

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and anchor in that 
feeling, that sensation

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as you move here in Down Dog

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and begin to cultivate 
a more conscious breath.

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Press away from your 
yoga mat with your hands.

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

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and exhale, make 
your way to the top.

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Forward Fold, 
take a couple breaths here.

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Strong awareness 
throughout the whole body.

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Let it unravel.

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

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we're able to move 
with strength and awareness

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in the outer world.

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

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

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it's easier to move that way.

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

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we can't just be arbitrarily 
building these muscles

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and then hope for the best.

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

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the strength, not just see it.

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Okey doke, here we go.

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Slowly rolling up 
whenever you're ready.

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

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Connect to strong 
footing as you roll up.

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And rise up 
through your heart space.

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Lengthen through 
the crown of the head.

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And if the feet 
are not together,

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bring 'em really together

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so you can really feel that
awareness through the feet,

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that strong, 
four-part equal standing.

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You might even lift the 
toes so you can experiment

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with that, and then squeeze

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the legs together, 
really together.

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And then inhale, 
reach the arms all the way

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up and overhead.

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Really try to 
maximize this stretch here.

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Draw your navel 
inward and upward.

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Find that strength, 
that support from within,

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

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So draw energy up 
through the front body.

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Ground through the back body.

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Squeeze the legs together.

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

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

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Do a little hair toss.

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♫ I do my hair toss

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♫ Check my nails

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Okay, open 
(laughs) your palms wide,

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energy in the fingertips.

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Sink a little deeper, 
you got this.

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

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

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Fabulous, then power up.

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Press into your feet.

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Reach for the sky.

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Root to rise here.

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Awesome work.

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And then exhale, 
down we go, Forward Fold.

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Soft bend in the knees.

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Strong breath.

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Inhale lifts you up halfway.

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Play around here.

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Make each one 
a little different,

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and then exhale, 
soften and bow, forward fold.

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Great, plant the palms.

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Step the right foot back.

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Step the left foot back.

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Nice, strong plank.

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Power up here, you got this.

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We're gonna rock 
front and back here,

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just really creating 
a nice long line

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from the crown to the tail.

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So press away 
from your yoga mat.

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Press into all 
your fingerprints.

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Reach the heels front and back,

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finding a nice 
articulation through the feet,

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stretching through the feet.

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Yes, beautiful, 
Downward Facing Dog.

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Inhale, lots of love in.

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Exhale, lots of love out.

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Hug the lower ribs in.

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

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hug it in, hike it up and in.

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Contain that front body energy.

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Beautiful, then we'll 
bring the feet together

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and inhale, 
lift the right leg up high.

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Exhale, knee to nose, 
rounding through.

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Inhale, Three-legged Dog.

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And exhale, step it up.

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Nice, low lunge.

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Lower the back knee, 
open the chest, inhale.

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

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

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(exhaling breath)

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Now here we go.

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

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

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

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Strong focus out past 
your right fingertips.

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Strong lower body.

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

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Peaceful Warrior, keep 
pressing into the outer

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edge of your back foot.

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Engage the left inner thigh.

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Inhale, reach right 
fingertips forward, up and back.

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Inhale in here, stretch.

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

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Extended side angle or you
can take the right fingertips

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

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Take a deep breath in here.

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Maybe the left 
fingertips reach forward.

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

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Keep the back knee 
lowered or lifted here.

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Inhale, open the chest.

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Then exhale, plant the palms.

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

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

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Big breath in.

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Exhale, lower down.

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Here we go, 
inhale, Cobra lifts you up,

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open your heart, 
keep the neck nice and long.

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And then exhale to release.

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

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Big breath in.

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And then exhale to 
your Downward Facing Dog.

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Great, take an inhale in here.

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Long breath out.

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Inhale, walk the feet 
together and lift the left leg

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up high as you breathe in.

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

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round through the spine.

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Inhale, Three-legged Dog, 
building strength.

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And exhale, 
step it all the way through

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and lower the back knee.

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Loop the shoulders, 
inhale, open your heart.

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And then exhale, send it back,

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press into the 
top of the back foot,

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flex the left toes.

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Soft bend in that 
knee here, half splits.

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And then here we go, 


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rolling through that 
front foot nice and slow.

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Opening up through the chest.

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Curl the back toes under.

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

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

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and open all the 
way up to Warrior II.

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Strong Warrior.

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So strong lower body, 
strong foundation.

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We're working with 
our opposition here,

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lifting the front body,
grounding through the back body.

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Peaceful Warrior, here we go.

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Left fingertips reach forward.

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Keep that front 
knee over the front ankle

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as you reach up and back.

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Inhale, find length.

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And exhale, here we go, 
Extended Side Angle.

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Left elbow comes to 
the top of the left thigh

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or maybe all the 
way down in time.

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We inhale, reach for the sky.

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Variations here of 
course are welcome.

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Using your 
breath to find expansion

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and using the exhale to 
gain stability, strength.

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One more big breath in.

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Then use your exhale 
to come all the way back

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down to your lunge.

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Inhale to look forward.

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Exhale.

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Connect.

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Hands to earth.

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Send the left toes back.

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And we flow.

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Belly to Cobra or 
Chaturanga to Upward Facing Dog,

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moving with your breath.

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Inhale, open the chest.

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And exhale to your Down Dog.

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You can also take 
a Child's Pose here.

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We're gonna be 
here for three breaths.

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Count them.

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Listen to them.

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(exhaling and inhaling)

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Wonderful, on your 
next inhale, look forward.

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

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Big inhale lifts you up halfway.

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Find a lightness 
as you lengthen.

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And then exhale, soften and bow.

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Root down through the feet.

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Squeeze the legs together.

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Inhale, reach for the sky.

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Yes.

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

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Close your eyes, 
observe the breath here.

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Life is good.

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Open the eyes, 
take a deep breath in.

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On the exhale, 
send the fingertips forward,

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squeeze the legs together,

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and send the hips back, 
Utkatasana, Chair Pose.

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Find a lightness, 
make it your own.

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You are strong.

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And we need to be strong, 
but we need that strength

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to really come 
from a good place,

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to come from an honest place,
to come from within,

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so that we can use 
our strength to do good

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in this dang world!

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Am I right?

00:12:59.612 --> 00:13:01.681
So take one more breath here,
maybe sink a little lower,

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lift your toes.

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Lengthen tailbone down.

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And then here we go, power up, 
squeeze the legs together,

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press into the earth.

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Inhale, rise up.

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Yes, I am woman, hear me roar!

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Just kidding and exhale, 
floating it down.

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(laughing)

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Have some fun.

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Big breath in lifts you 
up halfway ladies and gents.

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And exhale, soften and bow.

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Bend the knees, plant the palms,

00:13:29.542 --> 00:13:31.044
step the right foot back.

00:13:31.044 --> 00:13:34.681
Step the left 
foot back, Plank Pose.

00:13:34.681 --> 00:13:36.582
Great, this time 
really reach the heels

00:13:36.582 --> 00:13:38.551
towards the back 
edge of your mat.

00:13:38.551 --> 00:13:39.986
And reach the 
crown of the head towards

00:13:39.986 --> 00:13:42.655
the front edge of your mat.

00:13:42.655 --> 00:13:45.058
Beautiful, building strength.

00:13:46.325 --> 00:13:48.995
Now in this Plank Pose, 
you might start to tremble,

00:13:48.995 --> 00:13:51.130
you can always lower the 
knees, even cross the ankles

00:13:51.130 --> 00:13:52.632
for style points.

00:13:52.632 --> 00:13:54.867
So just stick 
with me, don't give up.

00:13:54.867 --> 00:13:57.737
Can also come onto the 
forearms, forearm plank,

00:13:57.737 --> 00:13:59.505
but it's here that I'd like 
you to send your gaze

00:13:59.505 --> 00:14:02.742
straight down, really fire up, 
whole body experience.

00:14:02.742 --> 00:14:05.278
Fire up your breath 
and think of something else

00:14:05.278 --> 00:14:07.847
that you really 
freakin' love about yourself,

00:14:07.847 --> 00:14:09.482
anything at all, 
anything at all,

00:14:09.482 --> 00:14:11.451
anything you can think of.

00:14:11.451 --> 00:14:13.686
And when you have it and do
not give up until you have it,

00:14:13.686 --> 00:14:15.955
when you have something, 
do you have it?

00:14:15.955 --> 00:14:19.125
You can release all 
the way onto the belly.

00:14:19.125 --> 00:14:21.728
Hallelujah, slide the 
hands in line with the ribs.

00:14:21.728 --> 00:14:24.997
Press into your 
feet and inhale, Cobra.

00:14:26.199 --> 00:14:31.224
And exhale, pressing up 
to all fours, Child's Pose.

00:14:34.674 --> 00:14:37.076
Three breaths 
here, count them out.

00:14:37.076 --> 00:14:39.412
Listen to the 
sound of your breath.

00:14:39.412 --> 00:14:42.715
(inhaling and exhaling)

00:14:46.419 --> 00:14:49.522
Pro tip, I wipe a 
little lavender or a little oil

00:14:49.522 --> 00:14:54.507
on my yoga mat so each 
time I come to this relaxation

00:14:54.507 --> 00:14:58.096
or this pause,

00:14:58.096 --> 00:15:00.466
instead of my 
mind swirling off,

00:15:00.466 --> 00:15:03.269
I can stay present 
with my breath,

00:15:04.303 --> 00:15:07.480
contemplate my sensations.

00:15:12.545 --> 00:15:14.247
Hakuna matata.

00:15:14.247 --> 00:15:16.449
Enjoy the 
essential oil on my mat.

00:15:16.449 --> 00:15:17.283
Okay, here we go.

00:15:17.283 --> 00:15:19.819
Coming back up to all fours.

00:15:19.819 --> 00:15:21.921
Take your time, take your time.

00:15:21.921 --> 00:15:23.790
You're doing great work, 
awesome work.

00:15:23.790 --> 00:15:25.358
We're gonna 
come to Downward Dog.

00:15:25.358 --> 00:15:27.193
Move at your own pace.

00:15:32.331 --> 00:15:34.233
And we'll walk 
the feet together.

00:15:34.233 --> 00:15:36.435
And inhale, 
lift the right leg up high.

00:15:36.435 --> 00:15:38.171
Exhale, knee to nose.

00:15:39.539 --> 00:15:42.008
Inhale, right leg up high.

00:15:42.008 --> 00:15:43.576
Exhale, step it up.

00:15:44.677 --> 00:15:46.479
Lower the back knee.

00:15:46.479 --> 00:15:48.714
This time keep the 
back toes curled under

00:15:48.714 --> 00:15:53.419
and inhale, sweep the arms
all the way up and overhead.

00:15:53.419 --> 00:15:54.587
Big breath in.

00:15:55.521 --> 00:15:57.590
Big breath out.

00:15:57.590 --> 00:15:59.859
Send the hips back, 
big breath in.

00:15:59.859 --> 00:16:01.260
Half splits.

00:16:01.260 --> 00:16:02.762
And then check 
it out, Warrior II.

00:16:02.762 --> 00:16:06.098
Back toes are 
already curled under here.

00:16:06.098 --> 00:16:10.536
We transition, move with 
your breath, Warrior II.

00:16:10.536 --> 00:16:11.869
Strong focus.

00:16:13.072 --> 00:16:15.675
Peaceful Warrior, inhale,
reach forward, up, and back.

00:16:15.675 --> 00:16:18.110
Take a deep breath in.

00:16:18.110 --> 00:16:20.847
Then exhale, 
Extended Side Angle.

00:16:21.948 --> 00:16:25.318
Inhale to find 
expansion here, breathe.

00:16:25.318 --> 00:16:28.387
Then exhale to come 
all the way back down.

00:16:28.387 --> 00:16:29.922
Plant the palms, step it back.

00:16:29.922 --> 00:16:31.791
You can go 
straight to Downward Dog

00:16:31.791 --> 00:16:36.408
or you can move belly to
Cobra or Chaturanga to Up Dog.

00:16:39.131 --> 00:16:42.168
In your Downward Dog, 
take a deep breath in.

00:16:42.168 --> 00:16:46.172
Nice cleansing breath 
out through the mouth.

00:16:46.172 --> 00:16:47.173
Walk the feet together.

00:16:47.173 --> 00:16:49.809
Inhale, lift the left 
leg up high, stick with me.

00:16:49.809 --> 00:16:51.544
Exhale, knee to nose.

00:16:53.246 --> 00:16:55.615
Inhale, lifts you up.

00:16:55.615 --> 00:16:58.784
Exhale, step into 
your low lunge.

00:16:58.784 --> 00:17:00.720
Lower the back knee.

00:17:00.720 --> 00:17:03.589
Move with care, inhale, 
back toes are curled under.

00:17:03.589 --> 00:17:07.660
Reach the fingertips up high,
big stretch, opening.

00:17:07.660 --> 00:17:10.162
And exhale, rain it down.

00:17:10.162 --> 00:17:13.366
Send the hips back, 
left toes towards the sky.

00:17:13.366 --> 00:17:15.501
Back toes are 
curled under, here we go,

00:17:15.501 --> 00:17:18.503
moving from a place of 
connect, rolling through

00:17:18.503 --> 00:17:20.973
that front foot, 
pivoting on the back foot,

00:17:20.973 --> 00:17:23.541
and then sweeping the arms
all the way up and overhead,

00:17:23.541 --> 00:17:27.079
finding that nice, strong focus 
as you send energy out

00:17:27.079 --> 00:17:28.648
way beyond the physical body,

00:17:28.648 --> 00:17:30.816
way beyond the fingertips.

00:17:32.051 --> 00:17:34.754
Peaceful Warrior, 
inhale, reach forward.

00:17:34.754 --> 00:17:37.089
Draw a big line up and back.

00:17:38.624 --> 00:17:40.448
Inhale in.

00:17:40.448 --> 00:17:42.161
Exhale, Extended Side Angle.

00:17:42.161 --> 00:17:43.429
Take your time.

00:17:44.630 --> 00:17:47.767
Use the inhale 
to find expansion.

00:17:47.767 --> 00:17:50.812
Exhale to draw 
things in, connect.

00:17:52.004 --> 00:17:54.807
Find stability, one more breath.

00:17:54.807 --> 00:17:56.776
Then exhale, 
pivot on the back foot.

00:17:56.776 --> 00:17:59.679
We come back to 
our lunge, inhale.

00:17:59.679 --> 00:18:02.348
And exhale, plant the palms, 
last call for a Vinyasa,

00:18:02.348 --> 00:18:04.585
take it or leave it.
You do not have to take it.

00:18:04.585 --> 00:18:06.552
Moving with your breath.

00:18:08.154 --> 00:18:10.756
Finding what feels good.

00:18:10.756 --> 00:18:13.559
We'll meet in Downward Dog.

00:18:13.559 --> 00:18:16.662
In Down Dog, 
take a deep breath in.

00:18:16.662 --> 00:18:20.433
Big cleansing 
breath out, empty out.

00:18:20.433 --> 00:18:22.068
Walk the feet to 
the middle of the mat.

00:18:22.068 --> 00:18:23.836
Hands to the feet.

00:18:23.836 --> 00:18:27.740
Bring the feet together, 
really together.

00:18:27.740 --> 00:18:31.777
Inhale lifts you 
up halfway, find length.

00:18:31.777 --> 00:18:35.147
Exhale to soften 
and bow, beautiful.

00:18:35.147 --> 00:18:37.783
Root to rise here, really 
squeeze the legs together,

00:18:37.783 --> 00:18:39.578
reach for the sky.

00:18:41.654 --> 00:18:45.894
And exhale, gather it 
all in, hands to heart.

00:18:48.060 --> 00:18:49.328
Deep breath in.

00:18:50.796 --> 00:18:53.132
Long breath out, 
observe your breath here.

00:18:53.132 --> 00:18:56.068
Maybe you can 
feel your heart beat.

00:19:02.742 --> 00:19:03.709
Awesome work.

00:19:03.709 --> 00:19:05.511
Bat the eyelashes open, 
open your eyes

00:19:05.511 --> 00:19:06.946
if they are not already,

00:19:06.946 --> 00:19:10.449
and we're gonna take 
the feet pretty wide.

00:19:11.817 --> 00:19:14.253
So wider than hip width apart.

00:19:14.253 --> 00:19:17.490
And then turn your toes 
out and adjust your footing

00:19:17.490 --> 00:19:21.193
so that you can really 
get your bum, your center

00:19:21.193 --> 00:19:24.096
underneath you, 
so save this for the club,

00:19:24.096 --> 00:19:28.401
and for now (laughs), 
we're giving you mobility

00:19:28.401 --> 00:19:30.069
and strength for the club.

00:19:30.069 --> 00:19:32.038
So draw it in.

00:19:32.038 --> 00:19:33.739
Like I go to the 
club anymore, okay,

00:19:33.739 --> 00:19:36.042
like I ever went to the club.

00:19:36.042 --> 00:19:39.545
More on that later, 
lift up through your heart.

00:19:39.545 --> 00:19:43.315
So the main thing is we 
want to kind of take this

00:19:43.315 --> 00:19:45.985
arching of the back and 
take all this wonderful work

00:19:45.985 --> 00:19:48.087
we've done thus 
far in our exploration

00:19:48.087 --> 00:19:50.122
to really connect to our core,

00:19:50.122 --> 00:19:52.958
so we're not just creating
tension in the core muscles,

00:19:52.958 --> 00:19:56.195
but again, working 
full body awareness.

00:19:58.764 --> 00:20:00.833
For some, 
this'll be a no-brainer.

00:20:00.833 --> 00:20:03.402
For others, you're 
maybe new to that awareness,

00:20:03.402 --> 00:20:05.571
that area of the body, 
awareness, moving,

00:20:05.571 --> 00:20:07.807
and just one moving part.

00:20:07.807 --> 00:20:10.042
It's tricky, take your time.

00:20:10.042 --> 00:20:12.211
Or if you're 
healing from an injury.

00:20:12.211 --> 00:20:14.080
Inhale, exhale, bend the knees,

00:20:14.080 --> 00:20:15.448
let them track your toes.

00:20:15.448 --> 00:20:17.016
So you might have 
to walk your heels in.

00:20:17.016 --> 00:20:19.685
We're coming into 
Goddess Pose or Horse Pose,

00:20:19.685 --> 00:20:22.889
but I feel like 
Goddess Pose

00:20:22.889 --> 00:20:26.369
is more powerful.

00:20:26.369 --> 00:20:28.040
So it can be 
God or Goddess Pose.

00:20:28.040 --> 00:20:30.062
In my foundations of this video,

00:20:30.062 --> 00:20:31.551
we call it God or Goddess Pose.

00:20:31.551 --> 00:20:33.899
So hands are 
gonna come at the heart

00:20:33.899 --> 00:20:36.001
if they are not 
already, and as always,

00:20:36.001 --> 00:20:38.370
you can decide what 
sort of flavor you want.

00:20:38.370 --> 00:20:42.641
You want something soft 
to marry with this strength

00:20:42.641 --> 00:20:45.511
down below or do you 
need the power of the elbows

00:20:45.511 --> 00:20:49.081
going out left to right 
to really support you here?

00:20:49.081 --> 00:20:50.916
This is tricky and 
we're not gonna be here long,

00:20:50.916 --> 00:20:53.352
so breathe with me, 
imagine you're leaning up

00:20:53.352 --> 00:20:55.287
against a wall, 
great for posture,

00:20:55.287 --> 00:20:56.789
great full-body strengthener.

00:20:56.789 --> 00:20:59.859
Inhale in, smile, 
tap into that inner smile,

00:20:59.859 --> 00:21:03.162
and exhale, sink a 
little lower, you got this.

00:21:03.162 --> 00:21:05.931
Then slowly release the hands
to the tops of the thighs

00:21:05.931 --> 00:21:08.067
and then we're gonna 
keep the feet pressing into

00:21:08.067 --> 00:21:09.502
all four corners, 
keep the feet where they are

00:21:09.502 --> 00:21:13.839
and draw the left shoulder 
into the center line.

00:21:13.839 --> 00:21:14.707
Big stretch.

00:21:14.707 --> 00:21:16.475
Tuck the chin into 
the chest and lengthen

00:21:16.475 --> 00:21:18.244
through the neck here 
and maybe you can even

00:21:18.244 --> 00:21:19.912
sink a little lower.

00:21:22.948 --> 00:21:25.751
Breathe into your belly, 
great for the digestive organs.

00:21:25.751 --> 00:21:27.386
Careful you're not 
gripping in the toes.

00:21:27.386 --> 00:21:28.721
One more breath.

00:21:30.489 --> 00:21:33.259
Then inhale lifts you up.

00:21:33.259 --> 00:21:36.762
And then exhale, 
right shoulder in.

00:21:36.762 --> 00:21:39.632
Press into the outer 
edges of the feet, you got this.

00:21:39.632 --> 00:21:41.433
Tuck the chin, 
make sure you're lengthening

00:21:41.433 --> 00:21:43.269
through the neck.

00:21:43.269 --> 00:21:45.538
Breathe into your belly, 
so feel your belly, your gut

00:21:45.538 --> 00:21:48.274
get some good air here.

00:21:48.274 --> 00:21:50.109
Someone please quote me on that.

00:21:50.109 --> 00:21:52.611
And then exhale, draw it back.

00:21:53.712 --> 00:21:54.800
Don't give up.

00:21:54.800 --> 00:21:55.781
Bring the palms together.

00:21:55.781 --> 00:21:57.216
Actually bring the 
right hand to a fist

00:21:57.216 --> 00:22:00.219
and left palm covers the fist
and we sink a little lower,

00:22:00.219 --> 00:22:02.888
a little lower, 
a little lower, a little lower,

00:22:02.888 --> 00:22:04.123
and then release.

00:22:04.123 --> 00:22:05.357
(exhaling breath)

00:22:05.357 --> 00:22:06.859
Hallelujah.

00:22:06.859 --> 00:22:09.795
Walk the feet together,
heel-toe.

00:22:09.795 --> 00:22:11.497
Or you can hop it together.

00:22:11.497 --> 00:22:13.465
Or you can do a little dance.

00:22:13.465 --> 00:22:17.636
And we're gonna walk or dance
back up to the top of the mat.

00:22:21.674 --> 00:22:24.043
Big inhale to reach for the sky.

00:22:24.043 --> 00:22:28.547
Clap the palms together, 
the celebratory namaste, Jai.

00:22:28.547 --> 00:22:32.318
Take a Forward Fold 
on your exhale.

00:22:32.318 --> 00:22:35.454
Great work everyone, big inhale.

00:22:35.454 --> 00:22:36.956
Exhale to release.

00:22:38.123 --> 00:22:39.425
Plant the palms.

00:22:39.425 --> 00:22:40.993
We're actually just 
gonna step back to Plank

00:22:40.993 --> 00:22:43.629
only to lower 
the knees, step back.

00:22:43.629 --> 00:22:45.698
And then lower the knees.

00:22:46.732 --> 00:22:48.047
And then center 
yourself on the mat,

00:22:48.047 --> 00:22:51.103
'cause we're 
gonna come into Pigeon.

00:22:51.103 --> 00:22:52.137
Alright, and when you're ready,

00:22:52.137 --> 00:22:54.907
extend the right leg out long.

00:22:54.907 --> 00:22:56.732
And then reel it in for

00:22:56.732 --> 00:23:00.222
your One-legged King Pigeon.

00:23:00.222 --> 00:23:02.435
So, take a look 
at your left foot.

00:23:02.435 --> 00:23:04.250
Really root it to the ground.

00:23:04.250 --> 00:23:07.353
And then walk that right foot
out to a place that feels good

00:23:07.353 --> 00:23:09.792
or not, and then try to stack,

00:23:09.792 --> 00:23:13.222
so get up off of that thang!

00:23:13.222 --> 00:23:15.620
Get up off the right hip.
(laughs)

00:23:15.620 --> 00:23:20.219
And move mindfully, 
thoughtfully, gently.

00:23:20.219 --> 00:23:24.236
See if you can open up 
through the front body.

00:23:25.170 --> 00:23:27.106
I would say this is 
the number one posture

00:23:27.106 --> 00:23:29.074
that I just kind 
of forced myself into

00:23:29.074 --> 00:23:32.244
as a young person, 
so be really mindful here.

00:23:32.244 --> 00:23:35.014
When you start opening up
this posture and many others,

00:23:35.014 --> 00:23:39.118
but since we come to this 
one a lot in public class,

00:23:39.118 --> 00:23:41.186
from a place of connect, 
oh, it's so great.

00:23:41.186 --> 00:23:43.989
So prop that right butt 
cheek up, that right hip

00:23:43.989 --> 00:23:48.127
as much as you need, 
and we'll find length,

00:23:48.127 --> 00:23:49.662
and then if you haven't already,

00:23:49.662 --> 00:23:52.431
you have the option 
here to come to the forearms

00:23:52.431 --> 00:23:55.000
or all the way to the forehead.

00:23:56.368 --> 00:23:59.605
And then try to stay 
rooted in that back foot

00:23:59.605 --> 00:24:02.675
and keep an awareness, 
a brightness, some energy

00:24:02.675 --> 00:24:04.243
in your right foot.

00:24:06.245 --> 00:24:07.246
And breathe.

00:24:26.899 --> 00:24:28.967
So sometimes the strength

00:24:33.339 --> 00:24:35.507
comes from the letting go.

00:24:40.379 --> 00:24:44.817
And sometimes, as I'm 
sure we've all experienced

00:24:44.817 --> 00:24:47.920
at some point, 
the letting go of what

00:24:48.954 --> 00:24:51.857
really is no longer serving you,

00:24:51.857 --> 00:24:55.766
maybe letting go of what is

00:24:55.766 --> 00:24:57.296
perhaps keeping you

00:24:57.296 --> 00:24:59.898
from feeling strong day-to-day,

00:25:01.767 --> 00:25:03.936
ironically takes strength.

00:25:05.237 --> 00:25:06.572
It can be tough.

00:25:08.841 --> 00:25:12.077
So as you breathe 
here in this posture,

00:25:13.345 --> 00:25:16.360
have courage,

00:25:16.360 --> 00:25:20.015
garner the strength to let go,

00:25:23.122 --> 00:25:25.770
to allow for that release.

00:25:35.801 --> 00:25:39.972
Let go of any tension in 
the neck and the shoulders,

00:25:41.306 --> 00:25:43.409
the forehead or the brow.

00:25:45.277 --> 00:25:48.247
And try to keep that 
all soft and delicious

00:25:48.247 --> 00:25:51.383
as you slowly 
make your way back up,

00:25:51.383 --> 00:25:55.554
and plant the palms on the
left side of your yoga mat.

00:25:57.556 --> 00:26:01.427
Then you can stay here or 
you can walk the fingertips

00:26:01.427 --> 00:26:05.030
off the mat, so this 
is bus stop one.

00:26:06.398 --> 00:26:07.961
Bus stop two.

00:26:10.302 --> 00:26:13.372
Walking off the left 
side of your yoga mat.

00:26:13.372 --> 00:26:15.641
Or, pressing 
into the right hand,

00:26:15.641 --> 00:26:17.509
we'll find length 
through the front body,

00:26:17.509 --> 00:26:19.111
grounding through the back body,

00:26:19.111 --> 00:26:23.549
and look back and maybe just
reach, look at your left toes,

00:26:23.549 --> 00:26:26.151
or you might bend 
the left knee mindfully

00:26:26.151 --> 00:26:30.389
and grab either the 
left ankle or the left toes.

00:26:30.389 --> 00:26:32.191
Breathe deep here.

00:26:32.191 --> 00:26:34.026
Draw the navel in and up.

00:26:34.026 --> 00:26:36.728
Find that hugging 
of the lower ribs.

00:26:36.728 --> 00:26:38.397
Breathing deep here.

00:26:41.133 --> 00:26:42.534
And then everyone, 
wherever you are,

00:26:42.534 --> 00:26:45.904
take one big, expansive breath.

00:26:45.904 --> 00:26:48.373
And then use your 
exhale to release with control,

00:26:48.373 --> 00:26:52.344
either walking up, 
releasing the left foot down.

00:26:52.344 --> 00:26:54.847
And together we'll walk all
the way back to all fours,

00:26:54.847 --> 00:26:56.115
take your time.

00:26:57.683 --> 00:26:59.952
If you want to sway the hips
a little back and forth here

00:26:59.952 --> 00:27:02.521
you can, draw figure 
eights with the pelvis,

00:27:02.521 --> 00:27:04.022
always feels good.

00:27:08.227 --> 00:27:09.962
And we'll take 
to the other side.

00:27:09.962 --> 00:27:11.363
Left leg extends.

00:27:12.764 --> 00:27:14.933
And then we'll reel it in.

00:27:17.870 --> 00:27:21.607
Set yourself up for 
greatness here mindfully.

00:27:23.775 --> 00:27:27.980
Acknowledge, honor how 
this side is different,

00:27:27.980 --> 00:27:29.548
and then listen to your body,

00:27:29.548 --> 00:27:30.469
listen to your breath.

00:27:30.469 --> 00:27:33.218
Maybe you stay upright 
today feeling that big stretch

00:27:33.218 --> 00:27:35.721
in the front of the right hip.

00:27:37.356 --> 00:27:39.424
Or maybe we take it down.

00:27:45.631 --> 00:27:46.732
Stay present.

00:27:48.267 --> 00:27:49.769
Stick with it.

00:27:52.604 --> 00:27:54.439
Maybe close your eyes.

00:27:57.509 --> 00:28:00.178
And find strength in letting go.

00:28:48.927 --> 00:28:53.532
Alright my darling friends, 
take a deep breath in.

00:28:53.532 --> 00:28:56.969
Remember to release any 
tension that you might be

00:28:56.969 --> 00:28:59.204
adding to the 
jaw or the forehead,

00:28:59.204 --> 00:29:01.239
the neck or the shoulders 
here as you come up.

00:29:01.239 --> 00:29:03.342
Hands come to the 
right side of the mat.

00:29:03.342 --> 00:29:07.779
And you might just 
embody the pose here, breathing.

00:29:07.779 --> 00:29:10.148
Or you might walk the 
hands off to the right side

00:29:10.148 --> 00:29:11.583
of your yoga mat.

00:29:12.584 --> 00:29:15.787
Or you might look 
back at your right toes.

00:29:15.787 --> 00:29:17.789
Find that place of 
connect before you begin

00:29:17.789 --> 00:29:21.526
to bend that right knee, 
and either grabbing the ankle

00:29:21.526 --> 00:29:24.196
or maybe in time 
the tops of the toes,

00:29:24.196 --> 00:29:26.932
maybe in time we hook, 
but just really be present,

00:29:26.932 --> 00:29:29.167
draw the navel 
inward and upward.

00:29:29.167 --> 00:29:30.769
Find that lightness.

00:29:30.769 --> 00:29:31.973
Inhale.

00:29:34.539 --> 00:29:37.743
And then use your 
exhale to slowly release

00:29:37.743 --> 00:29:39.811
with control, with grace.

00:29:41.413 --> 00:29:44.449
And we'll all 
come back to center.

00:29:44.449 --> 00:29:46.051
And back to all fours.

00:29:46.051 --> 00:29:48.954
Take the hips a 
little left to right.

00:29:48.954 --> 00:29:51.790
Maybe some figure 
eights with the pelvis.

00:29:51.790 --> 00:29:53.058
(clicks tongue)

00:29:53.058 --> 00:29:56.561
And then we'll walk the knees
up a bit, cross the ankles.

00:29:56.561 --> 00:30:00.399
And come through and 
all the way to our backs.

00:30:01.333 --> 00:30:03.502
So we're wrapping up here.

00:30:05.871 --> 00:30:08.640
Bring the feet as 
wide as your yoga mat.

00:30:08.640 --> 00:30:11.410
And the knees are 
gonna fall to the right.

00:30:11.410 --> 00:30:14.680
We'll interlace the fingertips,
bring 'em behind the head.

00:30:14.680 --> 00:30:17.597
Inhale in, and exhale, lift up.

00:30:19.117 --> 00:30:20.919
Inhale in, lower.

00:30:20.919 --> 00:30:22.449
Exhale, lift up.

00:30:23.288 --> 00:30:24.890
Inhale in, lower.

00:30:24.890 --> 00:30:27.459
Exhale, lift up and look up.

00:30:27.459 --> 00:30:29.081
Inhale, lower.

00:30:29.081 --> 00:30:30.495
Exhale, lift.

00:30:30.495 --> 00:30:33.498
Keep it going, 
keep the elbows wide.

00:30:38.070 --> 00:30:41.373
So we're getting a nice 
little tapping of energy

00:30:41.373 --> 00:30:45.110
to the obliques, 
while also enjoying

00:30:45.110 --> 00:30:49.982
this internal rotation of 
the hip after your Pigeon.

00:30:49.982 --> 00:30:51.349
Take a couple more here.

00:30:51.349 --> 00:30:55.520
Don't even worry about counting,
just move with your breath.

00:30:57.656 --> 00:30:59.191
Then release to center.

00:30:59.191 --> 00:31:00.659
Windshield wiper 
the legs through.

00:31:00.659 --> 00:31:02.994
You're gonna keep your 
feet as wide as your yoga mat

00:31:02.994 --> 00:31:05.163
and then over to the left.

00:31:05.163 --> 00:31:06.203
And if you want 
more restorative,

00:31:06.203 --> 00:31:08.687
you just chill here.

00:31:08.687 --> 00:31:11.002
Alright, otherwise big inhale.

00:31:11.002 --> 00:31:12.404
And exhale, lift.

00:31:13.271 --> 00:31:14.786
Inhale, lower.

00:31:14.786 --> 00:31:16.308
Exhale, lift.

00:31:16.308 --> 00:31:17.976
And you're really 
contracting in the side

00:31:17.976 --> 00:31:19.811
of the abdominal wall here.

00:31:19.811 --> 00:31:22.347
Exhale, navel draws in.

00:31:22.347 --> 00:31:23.482
Inhale, lower.

00:31:23.482 --> 00:31:24.549
Exhale, lift.

00:31:24.549 --> 00:31:26.284
Keep the elbows wide.

00:31:38.597 --> 00:31:40.665
Link up with your breath.

00:31:42.601 --> 00:31:44.536
We'll do a couple more.

00:31:49.407 --> 00:31:51.376
And release, release the arms.

00:31:51.376 --> 00:31:53.145
Bring the knees back to center,

00:31:53.145 --> 00:31:55.547
and we're just gonna slowly, 
slowly inch the toes

00:31:55.547 --> 00:31:59.151
all the way out, 
and when you arrive there,

00:31:59.151 --> 00:32:01.453
get centered on your mat.

00:32:01.453 --> 00:32:03.488
And we'll just 
windshield wiper the toes

00:32:03.488 --> 00:32:06.057
back and forth, back and forth.

00:32:07.225 --> 00:32:09.928
Then open the toes out, 
open the arms out,

00:32:09.928 --> 00:32:12.931
snuggle your shoulder blades
underneath your heart space.

00:32:12.931 --> 00:32:16.935
Take the deepest breath 
you've taken in all day.

00:32:17.969 --> 00:32:21.406
And as you exhale, 
close your eyes

00:32:21.406 --> 00:32:23.608
and think of something 
that you love about yourself,

00:32:23.608 --> 00:32:26.744
just one more damn thing.

00:32:28.180 --> 00:32:31.616
What's something 
you love about yourself?

00:32:32.717 --> 00:32:36.087
And if for some reason 
you can't think of anything,

00:32:36.087 --> 00:32:38.657
then answer the question, 
what is something

00:32:38.657 --> 00:32:40.692
I can love about myself?

00:32:40.692 --> 00:32:41.760
That I could?

00:32:43.728 --> 00:32:46.231
And then just be open to that.

00:32:53.004 --> 00:32:56.908
Pumpin' up the self 
love today, gettin' strong.

00:33:04.115 --> 00:33:06.151
Draw your left 
hand to your heart.

00:33:06.151 --> 00:33:08.620
Right hand to your belly.

00:33:08.620 --> 00:33:11.122
Take a deep breath in.

00:33:11.122 --> 00:33:15.415
And as you exhale 
(exhales)

00:33:15.415 --> 00:33:17.295
relax, you're done.

00:33:17.295 --> 00:33:18.997
Thank you so much, my friends.

00:33:18.997 --> 00:33:21.967
Super strong, so amazing to
be on this journey with you.

00:33:21.967 --> 00:33:22.901
I'm so honored.

00:33:22.901 --> 00:33:25.403
I'm just so, so, so excited.

00:33:25.403 --> 00:33:27.205
Thank you so much 
for your conversation.

00:33:27.205 --> 00:33:29.174
Please, if you're willing, 
share with us

00:33:29.174 --> 00:33:31.576
some of the things you love
about yourself down below.

00:33:31.576 --> 00:33:32.944
This is part of the practice.

00:33:32.944 --> 00:33:33.879
Comment down below.

00:33:33.879 --> 00:33:36.548
Tell us something, 
one thing, or all three things

00:33:36.548 --> 00:33:39.317
that you love about yourself,
and we'll lift each other up

00:33:39.317 --> 00:33:44.255
so that we can be strong in
both body and mind and spirit.

00:33:44.953 --> 00:33:48.026
You're the best, take good care.

00:33:48.026 --> 00:33:49.027
Namaste.

00:33:49.027 --> 00:33:53.198
(lively orchestral music)