WEBVTT

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- What's up dudes and dudettes?

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Welcome to day nine of 
your 31 day Yoga Revolution.

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I'm super 
excited because day nine

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

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for you today, so 
the goal is to feel fine

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in our own body 
and our own skin,

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and that has 
everything to do with,

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

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we connect the mind, 
yes, to the body,

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and even the heart or 
the spirit to the body.

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

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and work on building strength
in a way that is empowering

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and not disempowering, 
so that you get strong

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and tone and fit, and 
pumped, and feel amazing

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

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Alright, let's get started.

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(upbeat music)

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Alright, let's 
begin on all fours.

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So honor exactly 
where you're at today.

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

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because the 
most empowering thing

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is to actually 
listen and be honest

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about how you're 
feeling in any given moment.

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And then by really listening,

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we can then practice

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responding in 
ways that feel good.

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So this also helps 
us off the mat, right,

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when we tend to be 
really reactionary to things.

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

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

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just honor where you're at.

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Come into a tabletop position,

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and then take it away.

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Honor thyself.

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

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

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Maybe you are working on
building strength in the wrists,

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

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So the only thing 
is that I'll invite you

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to start exploring 
movement in the spine,

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and also to gently 
begin to deepen the breath.

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So we warm up the body, 
the spine physically,

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but we also are 
kind of warming up,

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exercising the 
mind-body connect here.

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

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

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Day nine, hmm.

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So after some movement here,
little Cat-Cow variation

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and whatever feels good, 
we'll make our way

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

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(laughs)

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Listening to your body.

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And moving in one 
continuous movement.

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

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

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

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take a deep 
breath in, and exhale,

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drop the heels, 
allow them to grow heavy.

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

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Wonderful, then press into
that index finger and thumb.

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Press away from your yoga mat.

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Lift your hip creases even more.

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

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

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Couple breaths 
here in Forward Fold.

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I recommend a generous 
bend in the knees here.

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Start to connect through all
four corners of the feet.

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Allow the blood to flow 
opposite direction here.

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Really great, 
detoxifying pose here,

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lot of people don't 
realize letting the blood flow

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opposite direction of standing,

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great for the lymphatic system.

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And then again, 
organizing the brain to go,

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oh, okay, yeah, yeah.

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Now I pay attention to my feet.

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

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health,

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in both mind and body.

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Roll it up to Mountain.

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Take your time, bend your knees,

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tuck your chin, nice and slow.

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And find that strong 
lift up through your chest,

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and that strong anchor down
through the shoulder blades.

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

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

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And out through the nose.

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And so we're 
creating this soft restriction

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in the back of the throat.

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You can even bring 
the tip of the tongue

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to the roof of the 
mouth to play with that,

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and if you want to dive 
deeper into ujjayi breath

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or delve deeper 
into that pranayama,

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then you can check out 
that video as a supplement

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to today's practice.

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So we try to recreate 
this sound of the ocean,

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

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

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(laughs)

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

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He's a regular 
character on my Snapchat.

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So we'll allow our 
ujjayi breath to drown out

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my beautiful 
neighbor's opera singing.

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And see if you can really listen

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to the sound of your breath.

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(inhaling and exhaling)

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

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

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

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And then exhale, 
hands come together,

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and we go down 
through the midline

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on that nice, audible exhale.

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Audible inhale 
lifts you up halfway.

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Audible exhale to Forward Fold.

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

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Soft and easy as you 
exhale, hands to heart.

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Namaste.

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So, honoring 
where you're at today,

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bringing that sense of 
ease, but also that stability,

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and now we're 
gonna start to really

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

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Big exhale to Forward Fold.

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Big inhale lifts you up halfway.

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

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Big inhale, reach for the sky.

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Big exhale, hands to heart.

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Strong in the lower body.

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Big inhale, reach for the sky.

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Exhale down through the midline.

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Inhale, crown of the 
head reaches forward.

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Exhale to soften and bow.

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Fabulous, this time 
walk the feet together.

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Plant the palms, 
step the right toes back,

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followed by the left.

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Big inhale.

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Exhale to lower all 
the way onto the belly.

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Inhale, Cobra.

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Exhale with 
your breath, release.

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Curl the toes under, 
lift the kneecaps,

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tone the quads, 
inhale, power up.

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Plank, exhale, Downward Dog.

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Claw into your fingertips.

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Turn the two big 
toes in slightly,

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grow the posture with breath.

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Walk the two big 
toes to the midline.

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Inhale, lift the 
right leg up high.

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

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Inhale, lift it up, 
Three-legged Dog.

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

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Nice, low lunge.

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

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squeeze the inner 
thighs from the midline,

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and then exhale, 
Forward Fold, half splits

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or that runner's stretch.

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So we send the 
right hip crease back,

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flex the right 
toes towards the sky.

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Then press into that back
foot, roll through your front

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foot and come 
all the way back up.

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Inhale, open the chest, smile.

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

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Step the right foot back, plank.

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Inhale in here.

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Broaden through the 
upper back, light it up.

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Then exhale, belly 
to Cobra or Chaturanga

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to Upward Facing Dog.

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Inhale to open your heart.

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And exhale to Down Dog.

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Big breath in.

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Big breath out.

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Walk the feet to the midline.

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Inhale, lift the 
left leg up high.

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

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knee-to-nose, 
rounding through the spine.

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Inhale lifts you up.

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Exhale, low lunge.

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Back knee comes to the ground.

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We loop the shoulders.

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When you're ready, 
from the ground up,

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reach fingertips 
towards the sky.

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Anjaneyasana, pull the 
left hip crease back, inhale.

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And exhale, 
release, soft and easy,

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send the left hip 
crease back, half splits.

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

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how many people can say that?

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Deep breath in.

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And exhale, rolling 
through that left foot.

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Keep a mindfulness 
in the back foot

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as you come forward.

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

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And then exhale, 
plant the palms,

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step it back to plank.

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Big breath in, power it up.

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Big breath out, belly 
to Cobra or Chaturanga,

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we hover to Up Dog.

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Inhale to open the 
heart, open the chest.

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And exhale to take 
you back, Down Dog.

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Deep breath in.

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Exhale out through the mouth.

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(exhaling)

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Inhale to look forward.

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Exhale, rag doll to the top.

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Uttanasana, Forward Fold.

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Shake the head loose here.

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Awesome, then bring the feet
together, really together.

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

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Exhale to fold.

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

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Send the hips back, 
fingertips reach forward.

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Utkatasana, Chair Pose.

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So strong base here.

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Squeeze the legs together.

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Big beach ball up and 
overhead helps create space

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in the shoulders and the chest,

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and then sink a little 
deeper and lift your toes.

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Lengthen tailbone down.

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Inhale, find length.

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Exhale, sink a 
little deeper, you got this.

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And one more breath, inhale.

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And exhale, fold.

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(exhaling breath)

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Nice work.

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Inhale, halfway lift.

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Exhale, shake it off, fold.

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Bend the knees, plant the palms.

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Step it back to plank.

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Move through a 
vinyasa here or straight

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to Downward Facing Dog.

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Moving with your breath, 
moving mindfully.

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And we'll bring the 
feet to the midline,

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and inhale, 
lift the right leg up high.

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

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

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And then inhale, lift it up.

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Right knee to right tricep.

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Press away from your 
yoga mat with the palms.

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Inhale, lift it up, 
Three-legged Dog.

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Last one, 
exhale, crossing through,

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right knee to left tricep.

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Then inhale, lift it up.

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

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Lower the back knee, 
big inhale lifts you up.

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And then exhale lowers you down.

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Inhale, send the 
hips back, half splits.

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Take a deep 
breath in and out here.

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And then listen carefully, 
I'm gonna roll through

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and come to Warrior II.

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Stay active in control.

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Rolling through, here we go.

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

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And we open out wide.

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Nice work, 
inhale, lift your heart.

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Exhale, Extended Side Angle.

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Right elbow on the 
top of the right thigh.

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Or right fingertips 
all the way to the ground.

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Then inhale, 
lift left fingertips

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all the way up, 
take a deep breath in.

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Another variation is to 
take the left fingertips

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all the way towards 
the front edge of your mat.

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Take an inhale.

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Use an exhale to 
come back to your lunge.

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Plant the palms.

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Step it back.

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Straight to Down Dog or we flow.

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From Down Dog, 
bring the feet together.

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Inhale, lift the 
left leg up high.

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Exhale, knee-to-nose.

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Press into your fingertips.

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Try to touch your left 
heel to your left glute.

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And then inhale, lift it up.

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

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Upper body's in plank.

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Inhale, lift it up.

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Last one, you got 
this, cross it over,

00:14:13.186 --> 00:14:14.754
left knee to right tricep.

00:14:14.754 --> 00:14:17.457
Lengthen through the 
crown, and then inhale,

00:14:17.457 --> 00:14:18.925
Three-legged Dog.

00:14:18.925 --> 00:14:22.161
Exhale, nice low 
lunge, take your time.

00:14:23.830 --> 00:14:28.713
Inhale, reach the 
fingertips up, Anjaneyasana.

00:14:28.713 --> 00:14:31.170
And then exhale to release.

00:14:32.538 --> 00:14:35.808
Send it back, 
half splits, big inhale.

00:14:35.808 --> 00:14:37.910
Take a breath cycle here.

00:14:43.082 --> 00:14:45.918
And then rolling through 
that front foot, Warrior II.

00:14:45.918 --> 00:14:46.753
Here we go.

00:14:46.753 --> 00:14:50.757
Nice and in control, 
100% full body connect here

00:14:50.757 --> 00:14:54.982
as you transition to Vira II.

00:14:57.497 --> 00:14:59.165
Sink nice and low 
in that front knee.

00:14:59.165 --> 00:15:01.501
Front knee over front ankle.

00:15:03.970 --> 00:15:05.371
Find the stability.

00:15:05.371 --> 00:15:07.707
When you're ready, 
inhale, use your exhale

00:15:07.707 --> 00:15:12.145
to find Extended Side 
Angle, either left elbow

00:15:12.145 --> 00:15:14.247
on the top of the left 
thigh, or left fingertips

00:15:14.247 --> 00:15:15.615
all the way down.

00:15:15.615 --> 00:15:17.717
Inhale, reach up 
towards the heavens

00:15:17.717 --> 00:15:22.522
or take the right fingertips
down and up and overhead.

00:15:22.522 --> 00:15:25.158
Inhale in to find expansion.

00:15:25.158 --> 00:15:27.927
Fully embody the 
pose with breath,

00:15:27.927 --> 00:15:31.197
and then use your exhale 
to come all the way down.

00:15:31.197 --> 00:15:33.533
Awesome, plant 
the palms, inhale.

00:15:33.533 --> 00:15:36.035
Exhale, step it 
back and we flow.

00:15:36.035 --> 00:15:37.937
We'll meet in 
Downward Facing Dog.

00:15:37.937 --> 00:15:41.274
You can do an 
extra set of vinyasa here

00:15:41.274 --> 00:15:43.743
or some yogi pushups 
if you're feeling it.

00:15:43.743 --> 00:15:46.946
Maybe you do some donkey 
kicks up into a handstand,

00:15:46.946 --> 00:15:49.749
if that's in your practice.

00:15:49.749 --> 00:15:51.117
We'll meet in 
Downward Facing Dog.

00:15:51.117 --> 00:15:54.020
Please take the hands wide,

00:15:54.020 --> 00:15:59.158
so that only the index finger
and thumb are on your mat.

00:15:59.158 --> 00:16:03.062
Tops of the shoulders 
roll away from the ears.

00:16:03.062 --> 00:16:04.564
Alright, take a nice, 
wide dog here.

00:16:04.564 --> 00:16:06.899
If you're still 
getting there, no rush.

00:16:06.899 --> 00:16:09.502
Alright, keep the index 
finger and thumb rooted.

00:16:09.502 --> 00:16:11.838
Draw the navel up and we're
gonna go over the hurdle here.

00:16:11.838 --> 00:16:15.748
Come into a 
nice, wide arm plank.

00:16:15.748 --> 00:16:17.710
We're gonna do three 
wide arm pushups here

00:16:17.710 --> 00:16:19.312
with control, with mindfulness.

00:16:19.312 --> 00:16:20.713
So inhale, 
look forward, you got this.

00:16:20.713 --> 00:16:21.814
Let's power up.

00:16:21.814 --> 00:16:23.069
Exhale, bend the elbows.

00:16:23.069 --> 00:16:26.052
Slowly lower down with 
control, all the way down.

00:16:26.052 --> 00:16:29.021
Then inhale, press up, power up.

00:16:29.021 --> 00:16:30.523
Exhale, two more, with control.

00:16:30.523 --> 00:16:35.366
Elbows are going out 
nice and slow,

00:16:35.366 --> 00:16:36.696
45 degree.

00:16:36.696 --> 00:16:38.231
Inhale, press up.

00:16:38.231 --> 00:16:39.098
And one more.

00:16:39.098 --> 00:16:41.400
So find the 
resistance here, slow it down.

00:16:41.400 --> 00:16:44.871
Draw the navel up 
and belly comes down,

00:16:44.871 --> 00:16:47.874
and then power up one 
last time, you got this.

00:16:47.874 --> 00:16:49.442
And exhale, Downward Dog.

00:16:49.442 --> 00:16:53.446
Beautiful, walk the feet in
towards the middle of your mat.

00:16:53.446 --> 00:16:56.115
Walk the hands to meet the feet.

00:16:57.450 --> 00:16:59.452
Inhale, lift up halfway.

00:17:00.720 --> 00:17:03.677
And exhale for Gorilla Pose.

00:17:04.390 --> 00:17:06.726
Find relief in the 
wrist by walking the hands

00:17:06.726 --> 00:17:10.229
underneath, the 
toes come to the wrist,

00:17:10.229 --> 00:17:13.866
and we wiggle the toes, 
press into the ball joint

00:17:13.866 --> 00:17:18.037
of your big toe and then relax
the weight of the head over.

00:17:21.073 --> 00:17:22.954
Observe your breath.

00:17:27.413 --> 00:17:29.148
Relax your shoulders.

00:17:30.516 --> 00:17:33.119
Let go of any tension, 
any place you might be holding,

00:17:33.119 --> 00:17:37.776
gripping, 
softened, nice and loose.

00:17:41.727 --> 00:17:44.864
And then slowly 
release one hand at a time.

00:17:44.864 --> 00:17:48.701
Tuck the chin into the chest,
and again, slow roll up.

00:17:48.701 --> 00:17:51.370
As slow as you can go this time.

00:17:53.005 --> 00:17:54.840
Stacking the spine nice and slow

00:17:54.840 --> 00:17:58.778
so that when you lift 
the chest, the sternum,

00:17:58.778 --> 00:18:02.581
and then the crown, 
you close your eyes,

00:18:02.581 --> 00:18:07.586
and really feel 
the effects, notice.

00:18:08.187 --> 00:18:09.288
And if you feel a little dizzy,

00:18:09.288 --> 00:18:12.224
just bring your 
feet nice and wide.

00:18:14.927 --> 00:18:15.761
Mmmmm.

00:18:17.930 --> 00:18:19.665
So good for the body.

00:18:21.500 --> 00:18:22.501
Fresh blood.

00:18:24.036 --> 00:18:26.691
Fresh blood!
(laughs)

00:18:28.007 --> 00:18:28.841
Great.

00:18:29.809 --> 00:18:30.780
Alright, we're 
gonna bring the feet

00:18:30.780 --> 00:18:33.145
together, really together.

00:18:33.145 --> 00:18:37.326
And you should be in 
the middle of your mat here.

00:18:37.326 --> 00:18:39.552
And when you're ready, 
inhale, reach for the sky,

00:18:39.552 --> 00:18:42.154
big beach ball up and overhead.

00:18:44.123 --> 00:18:46.993
Thumbs back, pinkies forward.

00:18:46.993 --> 00:18:49.595
Then inhale, 
standing one-legged Tadasana,

00:18:49.595 --> 00:18:52.765
so try not to shift 
over to the left hip.

00:18:52.765 --> 00:18:54.533
Hug everything to the 
midline and slowly lift

00:18:54.533 --> 00:18:56.035
the right knee up.

00:18:56.035 --> 00:18:58.571
Now you can play here just in
standing one-legged Tadasana,

00:18:58.571 --> 00:19:00.940
finding that zipper 
effect through the front body,

00:19:00.940 --> 00:19:02.875
grounding through the back body.

00:19:02.875 --> 00:19:06.779
Or, here we go, 
inhale, big beach ball.

00:19:06.779 --> 00:19:08.881
Exhale, Warrior III.

00:19:08.881 --> 00:19:11.083
Begin to kick 
the right foot back.

00:19:11.083 --> 00:19:14.120
Send the 
fingertips forward for now.

00:19:14.120 --> 00:19:16.001
And then keep 
that knee hugging in

00:19:16.001 --> 00:19:17.923
just like we did in Dancer.

00:19:17.923 --> 00:19:20.659
Then kick your right 
foot into an imaginary wall,

00:19:20.659 --> 00:19:22.161
right pinky toe down.

00:19:22.161 --> 00:19:23.696
Soft bend in that standing leg

00:19:23.696 --> 00:19:26.332
and try to keep your big 
beach ball up and overhead.

00:19:26.332 --> 00:19:27.767
So lots of space.

00:19:28.901 --> 00:19:30.970
Then again, 
zip up through the front.

00:19:30.970 --> 00:19:32.605
Broaden through the back body,

00:19:32.605 --> 00:19:34.974
back of the neck nice and long.

00:19:34.974 --> 00:19:36.909
And then you can keep 
the hands here or draw them

00:19:36.909 --> 00:19:40.746
to the waistline, 
maybe take airplane arms.

00:19:40.746 --> 00:19:43.482
Lift from your 
right inner thigh.

00:19:44.683 --> 00:19:48.421
Right pinky toe down, 
breathing deep.

00:19:48.421 --> 00:19:49.522
And then all the 
way back to standing

00:19:49.522 --> 00:19:51.357
one-legged Tadasana, 
we got this.

00:19:51.357 --> 00:19:54.026
Move from your 
center, navel draws in.

00:19:54.026 --> 00:19:55.628
And we carve 
lines through space.

00:19:55.628 --> 00:19:59.398
Come all the way 
back, lift, lift, lift.

00:19:59.398 --> 00:20:03.402
And then place your 
right knee down with TLC.

00:20:03.402 --> 00:20:05.538
Awesome, deep breath in.

00:20:05.538 --> 00:20:07.807
Empty it out, let go of 
some heat through the mouth.

00:20:07.807 --> 00:20:09.542
(exhaling breath)

00:20:09.542 --> 00:20:12.478
One more time, deep breath in.

00:20:12.478 --> 00:20:14.781
And exhale, let her go.

00:20:16.115 --> 00:20:17.883
Awesome, second side.

00:20:18.851 --> 00:20:21.921
So connect, find 
that stability, that lift,

00:20:21.921 --> 00:20:23.689
and then gently, 
shifting over to the right foot,

00:20:23.689 --> 00:20:25.658
we'll peel the left knee up.

00:20:25.658 --> 00:20:27.126
Send the fingertips to the sky,

00:20:27.126 --> 00:20:28.861
big beach ball up and overhead,

00:20:28.861 --> 00:20:31.163
and then you might 
just be working here,

00:20:31.163 --> 00:20:33.432
right, working here, 
maybe even with a little

00:20:33.432 --> 00:20:36.535
chair or a wall, 
hugging things in.

00:20:36.535 --> 00:20:39.438
Zippin' up through the front.

00:20:39.438 --> 00:20:41.974
Working on exercising the foot,

00:20:41.974 --> 00:20:44.276
so if you're getting a 
foot cramp, just come off

00:20:44.276 --> 00:20:48.781
and come back to it, and we'll
grow the practice in time.

00:20:48.781 --> 00:20:51.584
If you're ready, 
then inhale in and exhale,

00:20:51.584 --> 00:20:55.754
use your breath out to 
slowly initiate this movement

00:20:55.754 --> 00:20:58.290
of pressing the left foot back.

00:20:58.290 --> 00:21:00.426
Softening through 
that standing leg,

00:21:00.426 --> 00:21:03.762
and then finding length as
you lift the left inner thigh

00:21:03.762 --> 00:21:06.866
up towards the sky, 
turn the left toes down,

00:21:06.866 --> 00:21:09.435
especially that left pinky
toe down towards the ground.

00:21:09.435 --> 00:21:11.504
Then puff up through 
the upper back body.

00:21:11.504 --> 00:21:14.440
Find length in the back 
of the neck, that danda.

00:21:14.440 --> 00:21:17.243
And hug the lower ribs in.

00:21:17.243 --> 00:21:21.080
Full body strengthener, 
breathe deep, you got this.

00:21:21.080 --> 00:21:23.282
Stay focused, stay calm.

00:21:23.282 --> 00:21:26.852
Take any variations 
here that feel amazing.

00:21:30.990 --> 00:21:33.192
And then here we go, all 
the way back up to standing

00:21:33.192 --> 00:21:35.995
one-legged Tadasana, 
nice and slow,

00:21:35.995 --> 00:21:37.730
carving lines through space.

00:21:37.730 --> 00:21:39.231
Squeeze, press.

00:21:39.231 --> 00:21:43.102
So we're moving the 
body as one part here.

00:21:43.102 --> 00:21:44.537
Squeeze and lift.

00:21:45.804 --> 00:21:48.207
Press up out of your 
standing leg and then exhale

00:21:48.207 --> 00:21:51.343
with tender loving care, 
back down.

00:21:51.343 --> 00:21:53.979
Awesome, beautiful, 
bring the feet wide.

00:21:53.979 --> 00:21:56.415
Inhale, reach for the sky.

00:21:56.415 --> 00:21:59.318
Exhale, hands 
come to the waistline.

00:21:59.318 --> 00:22:00.486
Power Pose here.

00:22:00.486 --> 00:22:02.188
Draw the 
shoulder blades together.

00:22:02.188 --> 00:22:06.458
Try to reach your elbows 
back to kiss one another.

00:22:06.458 --> 00:22:08.494
Find lift 
through the front body,

00:22:08.494 --> 00:22:11.163
grounding through the back body.

00:22:12.498 --> 00:22:14.400
Smooth out your breath.

00:22:18.170 --> 00:22:20.306
Then keep the 
toes pointing forward.

00:22:20.306 --> 00:22:24.577
Feet are a little bit 
wider than hip width apart.

00:22:24.577 --> 00:22:25.878
Inhale, lift your heart.

00:22:25.878 --> 00:22:29.848
Exhale, send the hips back,
fingertips forward for a squat.

00:22:29.848 --> 00:22:32.384
So knees are gonna try 
to stay above the heels.

00:22:32.384 --> 00:22:34.286
You definitely want to be
able to see your toes though,

00:22:34.286 --> 00:22:36.589
so come here, reaching 
the fingertips forward,

00:22:36.589 --> 00:22:37.756
just check it out.

00:22:37.756 --> 00:22:39.525
And tuck the tail in.

00:22:41.794 --> 00:22:44.730
And here we go, inhale in.

00:22:44.730 --> 00:22:47.299
Exhale, stand up tall.

00:22:47.299 --> 00:22:48.467
Inhale, lower.

00:22:50.135 --> 00:22:51.604
Exhale, lift your heart.

00:22:51.604 --> 00:22:53.305
Press into your feet.

00:22:53.305 --> 00:22:54.440
Inhale, lower.

00:22:55.741 --> 00:22:58.510
Exhale, squeeze and lift.

00:22:58.510 --> 00:23:00.412
Inhale, lower.

00:23:00.412 --> 00:23:02.014
Exhale, squeeze and lift.

00:23:02.014 --> 00:23:02.848
Lean back.

00:23:02.848 --> 00:23:04.783
Inhale, lower.

00:23:04.783 --> 00:23:06.085
Exhale, lift.

00:23:06.085 --> 00:23:07.253
Keep it going.

00:23:09.722 --> 00:23:11.557
Squeezing at the top.

00:23:11.557 --> 00:23:13.893
(breathing)

00:23:18.464 --> 00:23:22.434
Listen to the sound 
of your breath here.

00:23:22.434 --> 00:23:26.138
This is a little ode 
to the empower program.

00:23:26.138 --> 00:23:29.074
Some squats, some yogi squats.

00:23:29.074 --> 00:23:30.576
Bringing the heat.

00:23:32.544 --> 00:23:37.016
Toning the muscles, 
but working with the breath

00:23:37.016 --> 00:23:40.686
and an integrated 
spine, the full spine.

00:23:40.686 --> 00:23:41.854
Keep it going.

00:23:43.322 --> 00:23:47.926
So you're wanting to send 
the knees back, hips back.

00:23:47.926 --> 00:23:50.446
Exhale as you rise up.

00:23:50.446 --> 00:23:51.664
Inhale, lower.

00:23:51.664 --> 00:23:52.765
Exhale, lift.

00:23:56.435 --> 00:23:58.470
We can imagine 
placing that imaginary block

00:23:58.470 --> 00:24:00.472
between the thighs here.

00:24:08.647 --> 00:24:11.650
Had to sync up 
with my breath again.

00:24:12.718 --> 00:24:13.952
Inhale, lower.

00:24:13.952 --> 00:24:15.508
Exhale, lift.

00:24:17.122 --> 00:24:18.857
Do five more.

00:24:18.857 --> 00:24:19.692
Five.

00:24:20.793 --> 00:24:22.294
Four, breathe out.

00:24:23.429 --> 00:24:25.030
Three, let's do it.

00:24:26.498 --> 00:24:27.333
Two.

00:24:28.400 --> 00:24:29.635
One, finish it out.

00:24:29.635 --> 00:24:31.203
On your next one, lower down,

00:24:31.203 --> 00:24:33.672
bring the palms together, 
namaste and at the heart.

00:24:33.672 --> 00:24:35.374
Sink back a little 
lower, a little lower.

00:24:35.374 --> 00:24:36.308
Lift your toes.

00:24:36.308 --> 00:24:37.910
Little lower, little lower.

00:24:37.910 --> 00:24:41.714
Little lower, and release,
Forward Fold, awesome work.

00:24:41.714 --> 00:24:44.216
Inhale lifts you up halfway.

00:24:44.216 --> 00:24:47.019
Exhale to soften 
and bow, shake it off.

00:24:47.019 --> 00:24:48.053
Time to cool down.

00:24:48.053 --> 00:24:50.189
(sputtering breath)

00:24:50.189 --> 00:24:52.458
Take a couple 
moments here in Forward Fold,

00:24:52.458 --> 00:24:54.226
shake the head loose.

00:24:56.095 --> 00:24:57.529
Find your breath.

00:24:58.897 --> 00:25:01.433
Then find a soft 
bend in your knees here.

00:25:01.433 --> 00:25:04.470
Take your gaze straight down.

00:25:04.470 --> 00:25:06.004
And nice and slow, 
we're gonna walk the feet

00:25:06.004 --> 00:25:08.107
as wide as the yoga 
mat and allow the toes

00:25:08.107 --> 00:25:10.409
to spill off the edge.

00:25:10.409 --> 00:25:12.578
And try to track your 
knees over your toes here,

00:25:12.578 --> 00:25:14.513
so we're not 
rolling in on the arches,

00:25:14.513 --> 00:25:16.782
but really pressing into 
all four corners of the feet

00:25:16.782 --> 00:25:20.586
even here, and then from here,
I'll slowly drop my center

00:25:20.586 --> 00:25:22.855
down, nice, low yogi squat.

00:25:23.722 --> 00:25:25.224
So body's gonna 
speak to you right away,

00:25:25.224 --> 00:25:27.192
so remember how 
powerful that stability

00:25:27.192 --> 00:25:28.761
through the spine, 
that awareness is,

00:25:28.761 --> 00:25:31.163
so start to open 
up through your chest,

00:25:31.163 --> 00:25:33.532
find that rotation in 
the shoulders even here,

00:25:33.532 --> 00:25:35.634
and maybe the 
palms come together.

00:25:35.634 --> 00:25:39.838
If the heels do not come down
to the ground, it's A-Okay.

00:25:39.838 --> 00:25:43.308
You just get an extra 
bonus stretch in your feet,

00:25:43.308 --> 00:25:46.311
in that fascia in the Achilles.

00:25:46.311 --> 00:25:51.283
So we're gonna stay here in
this squat variation breathing,

00:25:51.283 --> 00:25:54.052
pressing the arms into the
legs, the legs into the arms,

00:25:54.052 --> 00:25:56.388
or perhaps you're in Froggy.

00:25:57.556 --> 00:25:59.377
Or, we are going to take a 


00:25:59.377 --> 00:26:01.727
little moment for 
Bakasana, Crow.

00:26:01.727 --> 00:26:03.662
So it's optional.

00:26:03.662 --> 00:26:06.131
And the main thing 
is to keep the gaze out.

00:26:06.131 --> 00:26:07.699
So the spine nice and long.

00:26:07.699 --> 00:26:09.601
You don't want to 
bring the gaze down,

00:26:09.601 --> 00:26:11.170
'cause then you're 
gonna do a little somersault,

00:26:11.170 --> 00:26:12.504
a little tumble.

00:26:13.505 --> 00:26:15.674
Little tumble and fall.

00:26:15.674 --> 00:26:18.043
So, plant the palms mindfully.

00:26:18.043 --> 00:26:19.311
And then walk the toes together.

00:26:19.311 --> 00:26:21.113
Again, you can opt 
out of this and just chill

00:26:21.113 --> 00:26:23.615
in your squat, breathing deep,

00:26:25.230 --> 00:26:27.252
like the animal that you are.

00:26:28.153 --> 00:26:30.322
And I mean that in a good way.

00:26:30.322 --> 00:26:33.392
And if you're practicing
Crow, bring the toes together,

00:26:33.392 --> 00:26:35.627
plant the palms mindfully, 
and then all this glorious

00:26:35.627 --> 00:26:39.231
work we've done with our core
and the spine, find lift,

00:26:39.231 --> 00:26:41.333
hike the knees up 
to the armpit chest.

00:26:41.333 --> 00:26:43.769
And, I'm gonna come 
to the center of my mat,

00:26:43.769 --> 00:26:48.073
and then send your gaze forward
before you even lift at all.

00:26:48.073 --> 00:26:49.541
Now that 
rotation of the shoulders,

00:26:49.541 --> 00:26:51.410
imagine your two 
pickle jars going out

00:26:51.410 --> 00:26:53.745
in the opposite directions, 
and then gaze forward

00:26:53.745 --> 00:26:57.549
as you maybe lift one 
toe and then the other.

00:26:57.549 --> 00:26:58.917
Press away from your yoga mat.

00:26:58.917 --> 00:27:00.319
Breathe deep here.

00:27:00.319 --> 00:27:02.621
Think Cat through the spine.

00:27:03.822 --> 00:27:05.958
And then release.

00:27:05.958 --> 00:27:08.460
Awesome, slowly 
come onto your back.

00:27:08.460 --> 00:27:09.294
Take your time.

00:27:09.294 --> 00:27:12.764
If you're in the squat, 
use your hands to come out.

00:27:12.764 --> 00:27:15.767
We'll take a big, 
full body stretch.

00:27:18.704 --> 00:27:19.671
Oops.

00:27:19.671 --> 00:27:22.074
Fingertips reaching all 
the way up and overhead,

00:27:22.074 --> 00:27:24.476
and point and 
flex your toes here.

00:27:24.476 --> 00:27:28.146
Feel supported by the 
ground underneath you.

00:27:33.018 --> 00:27:36.054
Then float the hands 
down and hike the right knee

00:27:36.054 --> 00:27:38.557
all the way up 
towards your chest.

00:27:38.557 --> 00:27:41.426
Squeeze right knee all 
the way up towards the chest,

00:27:41.426 --> 00:27:44.429
and then open 
towards the right shoulder.

00:27:44.429 --> 00:27:45.998
And then exhale, supine twist.

00:27:45.998 --> 00:27:49.067
Take the right knee over towards
the left side of your mat.

00:27:49.067 --> 00:27:51.703
You can hook the right 
foot on your left inner thigh

00:27:51.703 --> 00:27:55.523
or let it go free and liberated.

00:27:57.075 --> 00:27:58.911
And then try to anchor 
your right shoulder down

00:27:58.911 --> 00:28:02.414
as you breathe 
deeply and close your eyes.

00:28:10.088 --> 00:28:14.426
Then inhale in and exhale, 
come back to center.

00:28:14.426 --> 00:28:16.361
Send the right leg out long.

00:28:16.361 --> 00:28:18.397
Lift the left knee in.

00:28:18.397 --> 00:28:20.399
Hug it in towards 
your chest and then open it

00:28:20.399 --> 00:28:22.200
towards your left shoulder.

00:28:22.200 --> 00:28:26.371
And then big inhale, big exhale
takes you into your twist.

00:28:32.511 --> 00:28:35.180
Close your eyes, relax your jaw.

00:28:40.852 --> 00:28:44.790
Inhale, and then exhale, 
come all the way back.

00:28:46.491 --> 00:28:51.129
Happy Baby, so hike both 
knees up towards the chest.

00:28:51.129 --> 00:28:52.397
Then open them wide.

00:28:52.397 --> 00:28:54.533
Grab the outer 
edges of the feet here.

00:28:54.533 --> 00:28:57.035
Find length in the tailbone,
so really reach your tailbone

00:28:57.035 --> 00:28:58.937
towards the 
front edge of your mat

00:28:58.937 --> 00:29:00.606
so that your 
lower back comes up,

00:29:00.606 --> 00:29:02.608
so you create a 
little bit of space there.

00:29:02.608 --> 00:29:06.311
And then kick one foot up, 
and maybe the other.

00:29:06.311 --> 00:29:08.246
And then find movement 
here that feels awesome,

00:29:08.246 --> 00:29:12.843
so you can extend one leg, 
and the other, Happy Baby.

00:29:13.819 --> 00:29:17.990
So the image here, happy 
little baby on your quilt.

00:29:20.192 --> 00:29:24.363
All you have is your amazing,
innate wisdom of your body.

00:29:25.397 --> 00:29:30.095
You're not bogged 
down by the world yet.

00:29:30.095 --> 00:29:32.971
(laughs)

00:29:32.971 --> 00:29:33.805
Mmm.

00:29:34.973 --> 00:29:37.542
Fabulous, and then release.

00:29:37.542 --> 00:29:41.913
We're gonna bring 
right leg on top of the left.

00:29:41.913 --> 00:29:43.548
And then we're gonna 
reach and grab the outer

00:29:43.548 --> 00:29:46.218
edges of the feet 
here for Cow legs.

00:29:46.218 --> 00:29:47.452
If you can't grab the 
outer edges of the feet,

00:29:47.452 --> 00:29:52.090
you can grab your big toes
or your pants, or your shins.

00:29:52.090 --> 00:29:54.026
And if you made it here, kick,

00:29:54.026 --> 00:29:56.061
you can also do 
Reclined Pigeon here.

00:29:56.061 --> 00:29:58.530
Kick your toes up and out.

00:29:58.530 --> 00:30:01.099
Kick your feet into your hands.

00:30:02.067 --> 00:30:03.402
One more breath.

00:30:04.803 --> 00:30:06.104
And then release.

00:30:06.104 --> 00:30:08.306
And, left leg on top.

00:30:08.306 --> 00:30:09.808
Grab the outer 
edges of the feet,

00:30:09.808 --> 00:30:12.944
the big toes or 
the shins or ankles.

00:30:12.944 --> 00:30:15.013
Oh yeah, this feels good.

00:30:22.287 --> 00:30:23.722
And release.

00:30:23.722 --> 00:30:26.391
Awesome, send the legs out long.

00:30:27.592 --> 00:30:31.124
Come to relaxation pose,

00:30:31.124 --> 00:30:34.354
Shavasana, the Corpse Pose.

00:30:38.870 --> 00:30:40.372
So take just a quiet moment here

00:30:40.372 --> 00:30:43.041
to close your eyes and marinate.

00:30:44.676 --> 00:30:46.311
Let your brath.

00:30:46.311 --> 00:30:47.913
(laughs)

00:30:47.913 --> 00:30:50.148
Let your brath, bra.

00:30:50.148 --> 00:30:51.049
I was gettin' relaxed.

00:30:51.049 --> 00:30:55.220
Let your breath relax and turn

00:30:56.807 --> 00:30:59.991
toward its natural rhythm.

00:31:09.601 --> 00:31:11.002
And then we'll 
bring the palms together,

00:31:11.002 --> 00:31:13.285
thumbs to third eye.

00:31:13.285 --> 00:31:16.408
Thanks so much for sharing 
your time and your energy

00:31:16.408 --> 00:31:19.144
and your commitment to 
this 31 day journey with me.

00:31:19.144 --> 00:31:21.046
I really am so honored.

00:31:22.681 --> 00:31:24.683
And I hope you have a 
wonderful rest of the day

00:31:24.683 --> 00:31:29.277
taking the practice off the
mat and out into the world.

00:31:30.042 --> 00:31:31.456
Take good care.

00:31:31.456 --> 00:31:33.792
I'll see you manana.

00:31:33.792 --> 00:31:35.260
Namaste.

00:31:35.260 --> 00:31:39.431
(upbeat music)