WEBVTT

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- What's up, everyone.

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Welcome to your Yoga Revolution.

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It's day three and today's 
practice is really important

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because it's about 
really honoring this time

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and space that you create 
for yourself each time

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you show up on the yoga mat.

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So we wanna feel 
good and look good,

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but we also want to 
make sure we're tending

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to that inner 
space too by honoring

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exactly who we are each 
time we show up on the mat.

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So, hop onto something 
comfy and let's get started.

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(light music)

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All right, my friends.

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

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Sit up nice and tall.

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And as you take a 
moment to get settled in today,

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consider the 
focus of our practice

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which is to honor.

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Honor exactly who you are

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and where you're at

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today.

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So we spent day one and 
day two kind of easing in

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and setting 
ourself up for greatness.

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Moving from a place of 
honesty, a place of connect

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and with ease.

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And today we put our 
foot down, our hand down,

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fists up whatever it...

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Whatever it feels 
like for you today,

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whatever it feels like,

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whatever it is (laughing).

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We say you know what?

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I'm gonna show up to my mat

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and honor who 
I am and where I'm at.

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The reason why this 
practice is important

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is as you keep 
showing up on your yoga mat

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just as you keep 
waking up each morning,

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it's important to 
realize and to embrace

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that it's going to 
be different every time

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because we are 
constantly changing.

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We are constantly

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ever changing beings so...

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Make a commitment here and now

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to always honor 
exactly where you're at.

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You have to honor 
the fact that some days

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you will feel stronger

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and some days you 
will have better balance

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and some days not.

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So, today we commit to 
the practice of honoring

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who we are and where we are

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each time we hit the yoga mat.

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Take a deep breath in.

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Use your exhale to relax 
your shoulders, settle in.

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Another deep breath in.

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Exhale. (breathing)

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Beautiful.

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So, we're gonna 
take the left heel in

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and the right heel out.

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So, uncross the legs 
or if you're in another

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seated position,

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come to Sadasana.

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We draw the left heel 
in towards the center line

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and then the 
right foot comes in.

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And right away 
honoring where we're at today

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take a second to use 
your breath to find length

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and then exhale, 
a great way to start today's

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honor practice by 
checking in with the hips.

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As you breathe out, 
walk the finger tips forward.

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Just feel it out, 
feel it out what's going on

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in that right hip space.

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You might find 
soft easy movement here

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or you might find 
stillness allowing the head

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to bow.

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Then using the power of your big

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inhalation

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to move you and the 
power of your long exhalation

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to move you.

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Whatever feels good today.

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Soft easy movement.

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Maybe swaying side to side

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or stillness allowing the breath

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to be the power in the movement.

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(breathing)

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Send lots of love and 
awareness to that right hip.

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Inhale (breathing).

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Then exhale, walk 
the hands all the way up

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and switch.

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Right heel comes in,

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left leg snuggles up.

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Inhale in to find 
length (breathing).

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And then exhale 
to crawl forward.

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I honor exactly who 
I am and where I'm at today.

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(breathing)

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Again find soft easy movements

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swaying side to side.

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Maybe you relax the weight 
of the head all the way over.

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Everyone, try to keep 
awareness of your sits bones

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coming up off the 
ground and really reach

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them down towards the core earth,

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send your hips back.

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(breathing)

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Then inhale

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and use your 
exhale to walk your hands

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all the way back up.

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Fabulous.

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We'll slowly bring 
the hands around to the

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outer edges of the legs 
and come to a boat variation.

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Just lighting up a 
little fire in our belly.

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You can hold onto the 
backs of the thighs here

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or lift the chest, open 
the palms forward. (breathing)

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Soft and easy 
through the ankles,

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breathing deep here (breathing).

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And check it out.

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I'm gonna take my right 
hand all the way up and over

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bring it to the left.

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Namaste on the left.

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Then I'm gonna reach my 
right fingertips forward

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and slowly draw left 
fingertips across the chest.

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Come to the 
center of my mat here.

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And open up.

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Doesn't have to 
come all the way,

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it can come 
half way. (breathing)

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Breathing here, 
find length. (breathing)

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And then exhale, 
release, stick with me.

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Come back to center.

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You could just be here, 
holding, breathing deep.

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(breathing)

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Otherwise, sending 
left fingertips up and over,

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palms come together, Namaste.

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Inhale, lift through the chest

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and then exhale, fingertips 
cross all the way, open,

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big twist here as 
you lift, lift, lift.

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Now, hopefully your 
body starts to shake

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and tremble a little bit here.

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Ah, to be alive today.

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Honor where you are, 
inhale, (breathing)

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and then exhale, catch yourself.

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We're gonna rock all 
the way front to back.

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So, give yourself a 
little massage (laughing).

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A little massage.

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Up and down the spine.

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And then eventually 
we'll rock all the way

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forward and onto all fours.

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Table top position right away.

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Pressing away from 
your foundation here.

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Super important that 
each time we come here

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we set ourselves 
up for greatness.

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Finding our alignment

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and foundation

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so that then we can 
find freedom within that.

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(breathing)

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So, stack your bones, 
press into the tops of the feet.

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Careful not to collapse here,

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but press away 
from the yoga mat.

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Lift your heart up 
between your shoulder blades,

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lengthen the crown 
of the head forward.

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Reach tailbone towards 
the back edge of your mat.

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One more breath 
here. (breathing)

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Then stay here or 
curl the toes under,

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soft bend in the 
elbows, inhale in,

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exhale lift the knees, 
and we hover for five.

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Four, breathe deep here.

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Three.

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Two.

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And one.

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Downward Facing Dog, 
hips up high (breathing).

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You can adjust your 
stance on your mat, (breathing).

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Start to deepen your breath.

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Upper arm bones rotate 
out away from the ears.

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We root down through 
the index finger and thumb.

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Take your dog for 
a little walk here.

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(breathing)

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Then we're gonna 
walk the big toes together

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and inhale lift 
the right leg up high.

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Turn the right toes 
down, try to lift from

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your right inner thigh and 
press away from your yoga mat.

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Deep breath in, 
exhale, knee to nose.

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Shifting forward, try to 
touch your nose to your knee,

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and then step it up, 
nice, low lunge.

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Lower the back knee,

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loop the shoulders,

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inhale, open the chest,
look forward.

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So, you wanna make sure front 
knee's over front ankle here

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and you wanna stay 
connected to the back toes.

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Creating a full 
body experience here.

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Moving from a place of connect,

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we inhale in, 
exhale, send the hips back.

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Stay connected, try 
to move from your center.

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(breathing)

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Runners stretch, again, 
you can walk the finger tips

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forward if you liked that.

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Deepening the stretch, 
otherwise, keep them nice

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and underneath the shoulders.

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Rolling through, beautiful,

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loop the shoulders, inhale, 
let your heart radiate forward.

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Then, exhale,

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plant the palms, 
curl the back toes under

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come to plank.

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From here, we're gonna 
press away from the yoga mat,

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tap the right toes off the mat, 
and then back the center.

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Building strength mindfully, 
tap the left toes off the mat

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and then back to center.

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Two more times on 
each side, right toes tap

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lifting up between 
your shoulder blades.

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Left toes tap (breathing).

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One more time, 
right. (breathing)

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And then left, (breathing).

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Awesome, Downward Facing Dog.

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Move from a place of connect.

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Press into that 
index finger and thumb,

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deep breath in (breathing).

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Long breath out (breathing).

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Walk the big 
toes to the mid line

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and here we go.

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Inhale, lift the 
left leg up high.

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So, keep the left 
pinky toe turned down

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and lift from 
your left inner thigh.

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Claw into your finger prints,

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take one more deep 
breath in here (breathing).

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Then exhale, knee to nose.

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Rounding through.

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Beautiful, step it up, 
nice, low lunge here

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as you lower on to the back knee

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and then find your footing.

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Then let that information, that
awareness, from your footing

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travel all the way 
up through the spine

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and to the 
crown of the head.

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Open the chest, inhale, 
shoulders draw down and away

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and then exhale, 
send the hips back,

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flex the left 
toes towards the sky.

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Breathe deep. (breathing)

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Here we go, rolling 
through that left foot.

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Inhale, open the chest,

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exhale, plant the palms.

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Curl the back toes under, 
we're gonna step it to plank.

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Again, tapping the 
right toes off the mat.

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Whenever you're 
ready, lifting up

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between your shoulder blades.

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Right toes tap off

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and then left.

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You keep going 
here breathing deep.

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If you want to 
turn it into toe jacks

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you can, but just soft 
easy movement here. (breathing)

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Nice and in control.

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(breathing)

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Beautiful, do one more 
on each side, you got this.

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(breathing)

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Inhale in, hug the 
elbows into the side body,

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exhale, you can 
lower the knees here.

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If you like and 
slowly lower down

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all the way to the 
belly and with control.

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Come on to the tops of the feet.

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Press the pubic 
bone into the earth,

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hug the elbows 
into the side body

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and inhale Cobra, Bhujangasana.

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Try to maintain that 
length in the neck here

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breathe deep. (breathing)

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And on an exhale, 
release it back down.

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Curl the toes under, lift 
the knee caps, tone the quads,

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come into your 
power here as you inhale.

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Press up to plank

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and then exhale.

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Downward Facing Dog.

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(breathing)

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Deep breath in. (breathing)

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Long breath out. (breathing)

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Turn the two big 
toes in slightly.

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Lift up from your hip creases.

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Shake the head loose.

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(breathing)

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Beautiful. Bend the knees, 
inhale look forward,

00:11:21.325 --> 00:11:24.684
exhale step the feet up, 
ragdoll, to the top of your mat.

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(breathing)

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Toes are pointing forward,

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take a couple moments 
to really stretch it out

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bend the knees, 
clasp the elbows,

00:11:33.927 --> 00:11:36.329
rock a little side 
to side. (breathing)

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Find what feels good.

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(breathing)

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Notice what comes up here,

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pay attention in a way 
that you can really honor

00:11:43.703 --> 00:11:45.371
where you're at today.

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(breathing)

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What's coming up?

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Then notice it and then 
come back to the breath.

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(breathing)

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Awesome, release the 
arms and slowly tuck the chin

00:12:01.231 --> 00:12:02.689
into the chest.

00:12:02.689 --> 00:12:04.896
Nice and slow,

00:12:04.896 --> 00:12:06.670
roll it up.

00:12:14.023 --> 00:12:15.554
Feeling it out.

00:12:17.136 --> 00:12:18.415
And as you

00:12:19.205 --> 00:12:20.284
rise up

00:12:21.641 --> 00:12:24.510
stacking through the spine, 
looping the shoulders,

00:12:24.510 --> 00:12:27.580
finding that lift 
up through your heart,

00:12:27.580 --> 00:12:30.416
take a deep 
breath in (breathing)

00:12:30.416 --> 00:12:33.453
and exhale pressing through 
all four corners of the feet.

00:12:33.453 --> 00:12:38.188
Give your thinking mind 
permission here to take a break.

00:12:38.188 --> 00:12:40.159
Give the thinking mind 
permission to take a break,

00:12:40.159 --> 00:12:42.142
anything that's been on 
your plate or in your head

00:12:42.142 --> 00:12:44.897
or bothering you, 
give it a rest.

00:12:44.897 --> 00:12:47.066
We can always pick it back 
up at the end of this practice.

00:12:47.066 --> 00:12:49.636
Begin to allow the 
breath to take over

00:12:49.636 --> 00:12:53.172
as you come into your best 
and most beautiful Mountain.

00:12:53.172 --> 00:12:55.575
(breathing)

00:12:55.575 --> 00:12:58.411
Listen to the 
sound of your breath

00:12:59.345 --> 00:13:00.847
and really take responsibility

00:13:00.847 --> 00:13:03.349
for this part of the practice.

00:13:05.852 --> 00:13:07.654
Honoring not just 
the physical practice,

00:13:07.654 --> 00:13:12.470
but the Pranayama 
practice and the mental aspect.

00:13:13.526 --> 00:13:15.395
So, give the 
thinking mind a break

00:13:15.395 --> 00:13:18.498
by listening to the 
sound of your breath.

00:13:18.498 --> 00:13:20.600
Inhale, reach for the sky.

00:13:20.600 --> 00:13:22.368
Thumbs back, pinkies forward,

00:13:22.368 --> 00:13:24.737
so really keep that 
rotation in the shoulder here

00:13:24.737 --> 00:13:26.339
as if you're 
holding a big beach ball

00:13:26.339 --> 00:13:27.640
up and over head.

00:13:27.640 --> 00:13:29.475
Then exhale, 
float the hands down,

00:13:29.475 --> 00:13:32.111
bring your big beach ball down.

00:13:32.111 --> 00:13:33.846
Synchronizing with 
the breath, inhale,

00:13:33.846 --> 00:13:36.916
reach for the sky, press in 
all four corners of the feet.

00:13:36.916 --> 00:13:39.085
Really maximize the 
stretch here, reach.

00:13:39.085 --> 00:13:41.287
Then, exhale, release.

00:13:41.287 --> 00:13:42.889
So, there's energy 
in the fingertips here

00:13:42.889 --> 00:13:44.123
as if you're holding a ball.

00:13:44.123 --> 00:13:45.958
Inhale, reach all the way up,

00:13:45.958 --> 00:13:47.827
thumbs back, 
pinkies forward. (breathing)

00:13:47.827 --> 00:13:50.296
And this time, exhale, 
send the left fingertips back,

00:13:50.296 --> 00:13:52.398
right fingertips 
forward, soft knees,

00:13:52.398 --> 00:13:54.500
so don't lock 
out through the legs.

00:13:54.500 --> 00:13:55.635
Beautiful, now check it out.

00:13:55.635 --> 00:13:58.204
Fingertips are gonna 
come down to come up

00:13:58.204 --> 00:14:00.707
and then we inhale, 
reach for the sky.

00:14:00.707 --> 00:14:01.541
(breathing)

00:14:01.541 --> 00:14:03.209
And exhale, 
right fingertips back,

00:14:03.209 --> 00:14:05.778
left fingertips forward, 
opening up through the chest,

00:14:05.778 --> 00:14:06.646
opening up 
through the shoulders,

00:14:06.646 --> 00:14:09.215
fingertips come down to come up

00:14:10.249 --> 00:14:11.918
and then inhale, we reach,

00:14:11.918 --> 00:14:13.052
big full body stretch,

00:14:13.052 --> 00:14:14.520
exhale, one more 
time to each side.

00:14:14.520 --> 00:14:16.889
Left fingertips back, 
right fingertips forward.

00:14:16.889 --> 00:14:19.672
Maintain length through the neck

00:14:19.672 --> 00:14:21.561
and fingertips go down

00:14:21.561 --> 00:14:24.430
to come up, soft easy 
movement here as you exhale,

00:14:24.430 --> 00:14:27.567
right fingertips go back, 
left fingertips go forward,

00:14:27.567 --> 00:14:29.802
soft bend in the knees.

00:14:29.802 --> 00:14:32.038
Gorgeous, 
fingertips go down to come up,

00:14:32.038 --> 00:14:34.841
inhale, lift that big 
beach ball up and overhead,

00:14:34.841 --> 00:14:38.077
maybe lift your toes here, 
feel that full body connect,

00:14:38.077 --> 00:14:40.313
and then exhale down you go.

00:14:40.313 --> 00:14:43.182
Forward Fold. (breathing)

00:14:43.182 --> 00:14:46.486
Moving with the breath, 
inhale lifts you up half way,

00:14:46.486 --> 00:14:48.287
find length here.

00:14:48.287 --> 00:14:51.591
Crown of the head 
reaches forward, not down.

00:14:51.591 --> 00:14:54.026
And then exhale Forward Fold.

00:14:55.428 --> 00:14:56.329
Fabulous.

00:14:56.329 --> 00:14:57.697
Fingertips come to the mat here.

00:14:57.697 --> 00:15:01.033
We're gonna walk the feet 
together, really together,

00:15:01.033 --> 00:15:02.869
bend the knees, 
send the hips back,

00:15:02.869 --> 00:15:05.972
take that big beach ball up 
and overhead for chair pose.

00:15:05.972 --> 00:15:08.141
Squeeze the 
inner thighs together.

00:15:08.141 --> 00:15:09.141
So, lots of space here and 


00:15:09.141 --> 00:15:11.244
the rotation of the 
shoulders opening

00:15:11.244 --> 00:15:14.580
so that your heart 
can be radiant (breathing)

00:15:14.580 --> 00:15:16.649
and not closed off.

00:15:16.649 --> 00:15:18.807
Send the hips back.

00:15:18.807 --> 00:15:20.753
Maybe bend a little deeper,

00:15:20.753 --> 00:15:22.355
draw the navel in and upward,

00:15:22.355 --> 00:15:24.457
take one more deep 
breath in here, you got this,

00:15:24.457 --> 00:15:26.826
maybe lift the toes.

00:15:26.826 --> 00:15:29.061
Then, exhale, Forward Fold.

00:15:30.229 --> 00:15:33.199
Inhale half way lift again.

00:15:33.199 --> 00:15:35.401
Exhale, bend the knees, 
plant the palms,

00:15:35.401 --> 00:15:37.670
step or hop it back to plank.

00:15:37.670 --> 00:15:40.139
Nice strong plank here.

00:15:40.139 --> 00:15:43.409
Inhale to come 
forward onto the toes

00:15:43.409 --> 00:15:45.511
and then exhale to 
either come belly to Cobra

00:15:45.511 --> 00:15:48.514
or now, chaturanga 
to Upward Facing Dog.

00:15:48.514 --> 00:15:50.917
So, use an inhale 
to open your heart

00:15:50.917 --> 00:15:52.318
in Up-dog or Cobra

00:15:53.452 --> 00:15:56.923
and then exhale to travel 
back to Downward Facing Dog.

00:15:56.923 --> 00:15:59.225
(breathing)

00:15:59.225 --> 00:16:03.563
Moving with the 
breath. (breathing)

00:16:03.563 --> 00:16:05.565
Great, walk your 
feet into the midline

00:16:05.565 --> 00:16:08.000
and inhale lift the 
right leg up high (breathing),

00:16:08.000 --> 00:16:11.838
exhale knee to nose, 
navel draws up.

00:16:11.838 --> 00:16:13.773
Then, step it up, 
nice, low lunge,

00:16:13.773 --> 00:16:15.808
lower the back knee, and inhale.

00:16:15.808 --> 00:16:20.012
Lift that big beach ball 
all the way up and overhead.

00:16:20.012 --> 00:16:23.282
Then exhale left fingertips 
back, right fingertips forward,

00:16:23.282 --> 00:16:25.051
head over heart, 
heart over pelvis.

00:16:25.051 --> 00:16:25.885
(breathing)

00:16:25.885 --> 00:16:29.155
Imagine your in two 
panes of glass here.

00:16:29.155 --> 00:16:30.957
So press in your foundation.

00:16:30.957 --> 00:16:33.092
Then, inhale, 
fingertips come up,

00:16:33.092 --> 00:16:35.995
then exhale, right fingertips
back, left fingertips forward.

00:16:35.995 --> 00:16:37.530
(breathing)

00:16:37.530 --> 00:16:40.399
Inhale, lift up 
from the pelvic floor.

00:16:40.399 --> 00:16:42.201
Exhale relax your shoulders.

00:16:42.201 --> 00:16:44.203
Gorgeous, inhale, 
reach for the sky,

00:16:44.203 --> 00:16:46.339
and exhale all the way down.

00:16:46.339 --> 00:16:48.641
Plant the palms, 
curl the back toes under,

00:16:48.641 --> 00:16:51.110
send it straight 
to Downward Facing Dog

00:16:51.110 --> 00:16:53.012
or you'll go belly to Cobra

00:16:53.012 --> 00:16:54.680
or chaturanga to Up-dog.

00:16:54.680 --> 00:16:57.516
So, a little 
flow here is optional

00:16:59.151 --> 00:16:59.986
and then your Downward Dog.

00:16:59.986 --> 00:17:01.888
Take a deep 
breath in (breathing)

00:17:01.888 --> 00:17:04.190
and let it go. (breathing)

00:17:04.190 --> 00:17:06.224
Walk the feet to the midline.

00:17:06.224 --> 00:17:07.859
Anchor the right 
heel down this time

00:17:07.859 --> 00:17:10.229
and inhale lift 
the left leg up high.

00:17:10.229 --> 00:17:13.665
Exhale, knee to nose, 
rounding through the spine,

00:17:13.665 --> 00:17:15.268
and then step it up.

00:17:15.268 --> 00:17:17.502
Lower the back knee down,

00:17:17.502 --> 00:17:19.171
find your footing 
and then big beach ball

00:17:19.171 --> 00:17:22.407
up and overhead as 
you inhale, rise up.

00:17:22.407 --> 00:17:23.742
Exhale nice and steady.

00:17:23.742 --> 00:17:26.244
So, keep the inner 
thigh squeezing to the midline

00:17:26.244 --> 00:17:27.380
as you reach to the 
right fingertips back

00:17:27.380 --> 00:17:29.315
and left fingertips forward.

00:17:29.315 --> 00:17:31.684
Inhale find length (breathing)

00:17:31.684 --> 00:17:33.816
and exhale relax the 
shoulders. (breathing)

00:17:33.816 --> 00:17:36.088
Inhale reach for the sky, twist,

00:17:36.088 --> 00:17:40.426
exhale, left fingertips back, 
right fingertips forward.

00:17:40.426 --> 00:17:42.228
Focus on the 
sensation over the shapes

00:17:42.228 --> 00:17:44.330
you might even just be here.

00:17:44.330 --> 00:17:45.932
Inhale. (breathing)

00:17:45.932 --> 00:17:47.934
Exhale, relax the shoulders.

00:17:47.934 --> 00:17:50.736
Then, big inhale to 
reach all the way up

00:17:50.736 --> 00:17:53.239
and exhale all the way down.

00:17:53.239 --> 00:17:54.607
Again, optional vinaysa here.

00:17:54.607 --> 00:17:56.709
Plant the palms, step it back.

00:17:56.709 --> 00:17:58.544
You move through 
a little flow here

00:17:58.544 --> 00:18:00.746
or you go straight to 
your Downward Facing Dog.

00:18:00.746 --> 00:18:02.949
(breathing)

00:18:02.949 --> 00:18:05.117
Inhale to open your heart

00:18:05.117 --> 00:18:08.154
and exhale, Downward Facing Dog.

00:18:08.154 --> 00:18:10.323
(breathing)

00:18:10.323 --> 00:18:13.459
Inhaling deeply here, 
press away from your yoga mat.

00:18:13.459 --> 00:18:14.961
(breathing)

00:18:14.961 --> 00:18:19.265
And exhale, sigh 
it out (breathing).

00:18:19.265 --> 00:18:20.166
Awesome.

00:18:20.166 --> 00:18:22.702
Slowly look forward, inhale,

00:18:22.702 --> 00:18:26.205
exhale ragdoll to 
the top of your mat.

00:18:26.205 --> 00:18:28.140
Forward Fold, uttanasana.

00:18:28.140 --> 00:18:29.675
(breathing)

00:18:29.675 --> 00:18:33.679
Big inhale lifts you up halfway,
find length. (breathing)

00:18:33.679 --> 00:18:36.916
Exhale to soften 
and bow. (breathing)

00:18:36.916 --> 00:18:38.718
Inhale root to rise your inhale.

00:18:38.718 --> 00:18:42.054
Reach for the sky 
big stretch, big breath.

00:18:42.054 --> 00:18:43.322
And exhale hands to heart.

00:18:43.322 --> 00:18:45.091
(breathing)

00:18:45.091 --> 00:18:46.092
Great work.

00:18:46.092 --> 00:18:47.460
Bring the feet really together.

00:18:47.460 --> 00:18:48.661
Try not to look 
down at your feet

00:18:48.661 --> 00:18:50.529
when you bring the feet 
together, it's hard, I know.

00:18:50.529 --> 00:18:52.732
(breathing)

00:18:52.732 --> 00:18:54.533
Inhale (breathing)

00:18:54.533 --> 00:18:59.105
and exhale to relax 
the shoulders. (breathing)

00:18:59.105 --> 00:19:01.440
Soft knees, 
inhale, reach for the sky.

00:19:01.440 --> 00:19:03.242
(breathing)

00:19:03.242 --> 00:19:07.079
Exhale, Forward Fold.
(breathing)

00:19:07.079 --> 00:19:10.216
Inhale lifts you up 
halfway. (breathing)

00:19:10.216 --> 00:19:12.284
Exhale to soften and bow.

00:19:14.053 --> 00:19:15.354
Plant the palms, bend the knees,

00:19:15.354 --> 00:19:18.090
we're gonna step the right 
foot back followed by the left.

00:19:18.090 --> 00:19:19.825
Last plank, you got this.

00:19:19.825 --> 00:19:21.327
Press away from your yoga mat,

00:19:21.327 --> 00:19:24.263
tug the shoulders 
away from the ears.

00:19:24.263 --> 00:19:25.998
Take a deep 
breath in (breathing)

00:19:25.998 --> 00:19:29.935
and exhale, Downward 
Facing Dog. (breathing)

00:19:29.935 --> 00:19:32.505
Beautiful, from here, 
we're gonna walk the

00:19:32.505 --> 00:19:34.507
big toes to the 
midline one last time

00:19:34.507 --> 00:19:38.210
and inhale, reach 
the right foot up high.

00:19:38.210 --> 00:19:42.014
Exhale, knee to 
nose (breathing),

00:19:42.014 --> 00:19:44.417
and slowly step it all 
the way up, nice, low lunge.

00:19:44.417 --> 00:19:45.651
This time,

00:19:45.651 --> 00:19:48.320
keep the back knee lifted.

00:19:48.320 --> 00:19:51.657
Inhale, open the 
chest (breathing)

00:19:51.657 --> 00:19:54.560
and exhale, relax the 
shoulders. (breathing)

00:19:54.560 --> 00:19:55.394
Now, check it out.

00:19:55.394 --> 00:19:57.563
I'm bringing my right hand

00:19:58.664 --> 00:19:59.965
next to my right foot

00:19:59.965 --> 00:20:01.367
and walk my right foot out.

00:20:01.367 --> 00:20:03.369
So, I'm coming 
into a lizard here.

00:20:03.369 --> 00:20:04.737
Now, open through the chest,

00:20:04.737 --> 00:20:06.287
breathe in, now exhale, 


00:20:06.287 --> 00:20:08.674
lower the back knee 
if you like.

00:20:08.674 --> 00:20:09.508
But you've already been here,

00:20:09.508 --> 00:20:10.876
so you might just keep it up.

00:20:10.876 --> 00:20:13.846
Breathing deep here, 
one more full breath.

00:20:13.846 --> 00:20:16.182
(breathing)

00:20:17.249 --> 00:20:18.350
Wonderful.

00:20:18.350 --> 00:20:20.419
Now, soft bend in 
both knees here, guys.

00:20:20.419 --> 00:20:22.088
Keep it soft and playful.

00:20:22.088 --> 00:20:24.290
I'm gonna slowly walk through,

00:20:24.290 --> 00:20:29.195
take my hands with me 
guiding my way all the way back

00:20:29.195 --> 00:20:32.765
to my nice, low lunge 
now at the back of my mat.

00:20:32.765 --> 00:20:35.701
Loop the shoulders, 
keep the back knee lifted.

00:20:35.701 --> 00:20:37.369
Inhale, look forward

00:20:37.369 --> 00:20:42.108
and then exhale, slowly bringing
the left hand (breathing)

00:20:42.108 --> 00:20:44.543
to the inside, maybe 
walking the left foot out.

00:20:44.543 --> 00:20:45.878
Nice lizard variation here,

00:20:45.878 --> 00:20:48.314
you can lower the back 
knee here if you like

00:20:48.314 --> 00:20:50.449
but it's already lifted, so 
let's see what happens if we

00:20:50.449 --> 00:20:51.884
really reach 
that right heel back

00:20:51.884 --> 00:20:53.719
and take one more 
deep breath in here.

00:20:53.719 --> 00:20:55.254
(breathing)

00:20:55.254 --> 00:20:56.088
Fabulous.

00:20:56.088 --> 00:20:57.890
Then, slowly using the hands,

00:20:57.890 --> 00:20:59.191
soft bend in both knees

00:20:59.191 --> 00:21:01.193
to come all the way through

00:21:01.193 --> 00:21:04.897
to a nice, 
wide-legged Forward Fold.

00:21:04.897 --> 00:21:07.066
Turn the toes in slightly.

00:21:08.431 --> 00:21:11.303
Loop the shoulders, 
find your breath again.

00:21:11.303 --> 00:21:12.304
(breathing)

00:21:12.304 --> 00:21:14.840
And inhale, 
lengthen through the crown,

00:21:14.840 --> 00:21:16.609
long, beautiful neck.

00:21:16.609 --> 00:21:18.844
And when you feel like 
you found your footing,

00:21:18.844 --> 00:21:20.346
exhale to fold in.

00:21:22.148 --> 00:21:23.883
Wide-legged Forward Fold.

00:21:23.883 --> 00:21:27.186
So, you might just 
be here on the fists.

00:21:29.588 --> 00:21:32.057
Such a wonderful, 
therapeutic posture.

00:21:32.057 --> 00:21:34.293
In time, we're 
walking the hands in line

00:21:34.293 --> 00:21:35.628
with the arches of the feet.

00:21:35.628 --> 00:21:37.663
Take one more deep breath here.

00:21:37.663 --> 00:21:39.331
Just coming to this 
pose so you can really see

00:21:39.331 --> 00:21:40.699
where you're at today.

00:21:40.699 --> 00:21:44.136
Practice honoring 
where you are at today.

00:21:44.136 --> 00:21:46.438
We'll be coming to 
this pose again and again

00:21:46.438 --> 00:21:48.741
and it's fun and 
just wanted to see how it

00:21:48.741 --> 00:21:50.409
evolves and changes.

00:21:52.608 --> 00:21:54.413
If your crown of the head 
is reaching towards the ground

00:21:54.413 --> 00:21:55.481
come back up.

00:21:57.216 --> 00:21:59.919
And slowly, we'll 
soften the bend of the knees

00:21:59.919 --> 00:22:02.121
and heel, toe, 
heel, toe the feet in.

00:22:02.121 --> 00:22:05.491
So, just slowly inch 
your feet all the way back in

00:22:05.491 --> 00:22:07.393
so that you're at 
a nice Forward Fold

00:22:07.393 --> 00:22:08.627
in the center of your mat.

00:22:08.627 --> 00:22:09.662
Toes pointing forward.

00:22:09.662 --> 00:22:10.896
(breathing)

00:22:10.896 --> 00:22:12.498
Big inhale lifts you up halfway,

00:22:12.498 --> 00:22:15.134
pull the shoulders back, 
find length,

00:22:15.134 --> 00:22:18.137
and exhale to soften and bow.

00:22:18.137 --> 00:22:18.971
Bend the knees generously,

00:22:18.971 --> 00:22:21.106
fingertips come out to the sides

00:22:21.106 --> 00:22:23.679
and we lift the heels 
feeling that big stretch

00:22:23.679 --> 00:22:26.946
through the feet as 
you come all the way up.

00:22:26.946 --> 00:22:29.248
(breathing)

00:22:29.248 --> 00:22:31.283
Feel the blood 
flow opposite direction.

00:22:31.283 --> 00:22:33.552
You can stay here 
with finger tips on the mat

00:22:33.552 --> 00:22:35.287
or loop the shoulders

00:22:35.287 --> 00:22:39.124
and bring the palms 
together. (breathing)

00:22:39.124 --> 00:22:40.793
And if you feel good here,

00:22:40.793 --> 00:22:43.495
you might practice 
bringing the feet together,

00:22:43.495 --> 00:22:44.530
knees together.

00:22:44.530 --> 00:22:46.866
(breathing)

00:22:48.601 --> 00:22:50.436
Just feeling it out.

00:22:50.436 --> 00:22:51.637
Nice stretch in the feet.

00:22:51.637 --> 00:22:53.772
So, we're either here,

00:22:53.772 --> 00:22:56.709
here or in a 
nice little toe stand.

00:22:58.654 --> 00:23:00.946
All right and take 
one more deep breath in

00:23:00.946 --> 00:23:03.616
lifting up through 
that center plumb line,

00:23:03.616 --> 00:23:05.784
give it your all, 
and then exhale release.

00:23:05.784 --> 00:23:07.119
Everyone, use your fingers

00:23:07.119 --> 00:23:08.821
to be really 
mindful of the knees

00:23:08.821 --> 00:23:10.789
to come all the 
way onto your bum.

00:23:10.789 --> 00:23:12.291
So, you'll turn

00:23:12.291 --> 00:23:14.059
and come onto your bum.

00:23:14.059 --> 00:23:16.662
Open the knees out wide, 
grab the ankles.

00:23:16.662 --> 00:23:18.964
Soles of the feet come 
together, loop the shoulders,

00:23:18.964 --> 00:23:21.119
inhale, lift up,

00:23:21.119 --> 00:23:24.670
and then exhale, 
slowly chin to chest

00:23:24.670 --> 00:23:27.006
rounding through the spine.

00:23:27.006 --> 00:23:28.274
Inhale lift up,

00:23:29.642 --> 00:23:31.410
nice little booty 
massage on this one too.

00:23:31.410 --> 00:23:34.914
And then exhale, 
chin to chest (breathing).

00:23:34.914 --> 00:23:35.748
And one more time.

00:23:35.748 --> 00:23:36.882
Inhale, lift up,

00:23:36.882 --> 00:23:38.317
really lifting up

00:23:39.952 --> 00:23:40.786
from the center.

00:23:40.786 --> 00:23:42.521
So, draw the 
navel inward and upward.

00:23:42.521 --> 00:23:43.856
Lift, lift, lift, lift.

00:23:43.856 --> 00:23:45.691
Engage the intercostal muscles

00:23:45.691 --> 00:23:48.727
those transverse 
abdominis there.

00:23:48.727 --> 00:23:50.129
Even if you're not 
familiar with the muscles

00:23:50.129 --> 00:23:52.164
of your core, just 
see if you can connect.

00:23:52.164 --> 00:23:54.033
Again, move from 
a place you connect

00:23:54.033 --> 00:23:55.267
as you lift up.

00:23:56.468 --> 00:23:57.870
And then release, awesome.

00:23:57.870 --> 00:23:59.305
Send the legs out long

00:23:59.305 --> 00:24:01.573
and slowly come to 
lie flat on your back.

00:24:01.573 --> 00:24:03.876
(breathing)

00:24:05.010 --> 00:24:07.279
Get centered on the mat.

00:24:07.279 --> 00:24:09.081
And then when you're 
ready, lift the knees up,

00:24:09.081 --> 00:24:10.716
soles of the feet are gonna come

00:24:10.716 --> 00:24:13.085
right down to the mat.

00:24:13.085 --> 00:24:14.420
Lower back 
becomes flush with the mat

00:24:14.420 --> 00:24:16.889
so scoop the tailbone up.

00:24:16.889 --> 00:24:18.223
And then, whenever you're ready,

00:24:18.223 --> 00:24:19.658
send the right leg up high.

00:24:19.658 --> 00:24:21.563
Point and flex.

00:24:24.043 --> 00:24:27.933
Maybe rotate the ankle 
one way and then the other.

00:24:27.933 --> 00:24:29.234
Just finding length.

00:24:29.234 --> 00:24:31.971
Really try reach your 
right toes towards your face

00:24:31.971 --> 00:24:33.739
when your flex.

00:24:33.739 --> 00:24:35.074
And then feel 
how that's connected

00:24:35.074 --> 00:24:37.309
to the muscles 
of the lower back.

00:24:37.309 --> 00:24:39.645
(breathing)

00:24:41.714 --> 00:24:42.981
Keep breathing.

00:24:44.049 --> 00:24:45.317
And then, awesome.

00:24:45.317 --> 00:24:47.086
Now, we'll cross the 
right ankle over the top

00:24:47.086 --> 00:24:49.855
of the left thigh, 
press up off the left toes,

00:24:49.855 --> 00:24:53.492
left shin is 
parallel to the ceiling here,

00:24:53.492 --> 00:24:54.960
and then we're 
gonna reach through,

00:24:54.960 --> 00:24:57.663
interlace the fingertips 
behind the left thigh.

00:24:57.663 --> 00:25:01.700
Use your right elbow to 
press your right inner thigh out

00:25:01.700 --> 00:25:04.837
and then we squeeze the 
legs up towards the chest.

00:25:04.837 --> 00:25:07.406
Stay active in the 
toes here breathing deep.

00:25:07.406 --> 00:25:09.708
(breathing)

00:25:24.710 --> 00:25:25.858
Beautiful.

00:25:25.858 --> 00:25:28.260
Then, slowly lower 
the left foot down.

00:25:28.260 --> 00:25:31.063
Right foot comes all 
the way up towards the sky

00:25:31.063 --> 00:25:32.297
and then we release.

00:25:32.297 --> 00:25:33.365
Second side.

00:25:33.365 --> 00:25:35.634
So, start by just 
bringing the left foot up

00:25:35.634 --> 00:25:38.971
and allowing the blood 
to flow opposite direction.

00:25:38.971 --> 00:25:40.706
Finding length through the leg

00:25:40.706 --> 00:25:42.975
even if the knee is bent.

00:25:42.975 --> 00:25:45.673
Really finding that

00:25:45.673 --> 00:25:49.214
connection between the 
toes and the heel (breathing)

00:25:50.682 --> 00:25:53.352
by pointing and 
flexing or rotating the ankle

00:25:53.352 --> 00:25:55.087
and then noticing 
how that's connected

00:25:55.087 --> 00:25:56.188
to the muscles of the back body.

00:25:56.188 --> 00:25:58.090
You can even 
feel it on the ground.

00:25:58.090 --> 00:26:00.559
(breathing)

00:26:00.559 --> 00:26:02.394
Feel supported by the earth

00:26:02.394 --> 00:26:04.229
and make sure you're 
not adding any tension here

00:26:04.229 --> 00:26:05.497
so relax your shoulders.

00:26:05.497 --> 00:26:07.833
(breathing)

00:26:10.235 --> 00:26:12.221
Fabulous. Then inhale in

00:26:12.221 --> 00:26:13.872
and exhale, cross the left ankle

00:26:13.872 --> 00:26:15.641
over the top of the right thigh.

00:26:15.641 --> 00:26:18.077
When you're ready, 
press up off the right toes

00:26:18.077 --> 00:26:19.445
and we'll throw the needle here.

00:26:19.445 --> 00:26:21.113
Right shin is 
parallel to the ceiling

00:26:21.113 --> 00:26:23.415
and so rather than 
just letting this go,

00:26:23.415 --> 00:26:24.550
bright the right shin parallel

00:26:24.550 --> 00:26:26.318
and imagine 
pressing your right foot

00:26:26.318 --> 00:26:28.887
into an imaginary wall 
so it's nice and active.

00:26:28.887 --> 00:26:30.189
Then use your left elbow

00:26:30.189 --> 00:26:32.024
to press the 
left inner thigh out

00:26:32.024 --> 00:26:34.359
and squeeze the legs 
up towards the chest.

00:26:34.359 --> 00:26:36.695
(breathing)

00:26:38.163 --> 00:26:39.898
And stay present 
for yourself here.

00:26:39.898 --> 00:26:41.867
Keep noticing, 
ah, what do I feel?

00:26:41.867 --> 00:26:42.868
What's going on?

00:26:42.868 --> 00:26:45.204
(breathing)

00:27:01.587 --> 00:27:03.422
Awesome, take 
one more breath here.

00:27:03.422 --> 00:27:04.890
(breathing)

00:27:04.890 --> 00:27:06.992
Then use your exhale to release

00:27:06.992 --> 00:27:08.794
and unravel.

00:27:08.794 --> 00:27:10.195
Gorgeous.

00:27:10.195 --> 00:27:11.497
Now take the base of the palms

00:27:11.497 --> 00:27:12.931
to the front of the hip creases

00:27:12.931 --> 00:27:15.767
and just give it 
a little massage.

00:27:16.668 --> 00:27:18.770
And then slowly,

00:27:18.770 --> 00:27:20.305
connecting the 
lower back to the earth

00:27:20.305 --> 00:27:22.808
press into your feet, and slowly

00:27:22.808 --> 00:27:24.977
you're gonna walk 
your palms all the way up

00:27:24.977 --> 00:27:26.278
towards your knees

00:27:26.278 --> 00:27:29.615
and then all the way back down.

00:27:29.615 --> 00:27:31.116
And then all the way back up

00:27:31.116 --> 00:27:33.418
peeling up through the spine.

00:27:33.418 --> 00:27:35.220
And all the way back down.

00:27:35.220 --> 00:27:37.489
So you want to stay in 
control on your way down.

00:27:37.489 --> 00:27:39.992
This is what helps build 
muscle in the abdominal wall.

00:27:39.992 --> 00:27:41.793
Nice controlled movement.

00:27:41.793 --> 00:27:44.727
It's also really 
good for the spine.

00:27:44.727 --> 00:27:46.899
Let's do a couple more.

00:27:51.834 --> 00:27:54.927
Keeping the head 
and the neck integrated,

00:27:54.927 --> 00:27:56.174
not crunched.

00:27:58.143 --> 00:28:00.145
Awesome and then the 
next time that you reach up

00:28:00.145 --> 00:28:02.548
toward the knees, stay there.

00:28:03.582 --> 00:28:04.583
And then we'll open the palms

00:28:04.583 --> 00:28:06.418
find the rotation that 
we've been playing with

00:28:06.418 --> 00:28:07.452
in the shoulder.

00:28:07.452 --> 00:28:09.388
Lift the toes here

00:28:09.388 --> 00:28:12.190
and then baby pulses as 
you look up towards the sky.

00:28:12.190 --> 00:28:14.826
(breathing)

00:28:14.826 --> 00:28:16.094
Find an exhale.

00:28:18.630 --> 00:28:19.898
Spread your toes.

00:28:19.898 --> 00:28:23.001
(breathing)

00:28:23.001 --> 00:28:25.571
Pinkies up towards the ceiling.

00:28:28.974 --> 00:28:31.777
And release with control.

00:28:31.777 --> 00:28:33.612
(sighing)

00:28:33.612 --> 00:28:35.280
Extending the legs out long.

00:28:35.280 --> 00:28:38.083
Arms come to your sides.

00:28:38.083 --> 00:28:39.551
Windshield wiper the toes.

00:28:39.551 --> 00:28:41.787
Back and forth, 
back and forth, back and forth,

00:28:41.787 --> 00:28:43.055
and snuggle the shoulder blades

00:28:43.055 --> 00:28:45.157
underneath your heart space.

00:28:45.157 --> 00:28:46.658
Take a deep breath in, inhale,

00:28:46.658 --> 00:28:47.859
lots of love in,

00:28:47.859 --> 00:28:49.328
(breathing)

00:28:49.328 --> 00:28:52.731
and exhale, 
lots of love out. (breathing)

00:28:52.731 --> 00:28:54.266
Again, lots of love in,

00:28:54.266 --> 00:28:58.403
I honor exactly 
who I am (breathing)

00:28:58.403 --> 00:29:02.574
and where I'm at 
today. (breathing)

00:29:04.910 --> 00:29:09.348
So each practice is 
intended to build upon the next.

00:29:09.348 --> 00:29:11.049
So don't forget

00:29:11.049 --> 00:29:14.019
this practice of honoring 
exactly where you are

00:29:14.019 --> 00:29:17.108
each time you show up for

00:29:17.789 --> 00:29:19.157
yourself on your 
yoga mat. (light music)

00:29:19.157 --> 00:29:21.526
I think it's a 
really powerful practice

00:29:21.526 --> 00:29:23.795
and I don't think it's 
necessarily an easy one.

00:29:23.795 --> 00:29:25.364
So, hats off to 
you for being here.

00:29:25.364 --> 00:29:26.732
Thank you so much 
for sharing your time

00:29:26.732 --> 00:29:28.133
and your energy with me.

00:29:28.133 --> 00:29:29.835
I'll see you tomorrow.

00:29:29.835 --> 00:29:31.203
Take good care.

00:29:31.203 --> 00:29:32.604
Namaste.

00:29:32.604 --> 00:29:35.407
(light music)