WEBVTT 00:00:00.601 --> 00:00:03.270 - Hello everyone and welcome to Revolution. 00:00:03.270 --> 00:00:05.539 Your 31 day yoga journey. 00:00:05.539 --> 00:00:08.007 I'm so honored and excited that you're here. 00:00:08.007 --> 00:00:12.742 It's day one and the practice is focus on ease. 00:00:12.746 --> 00:00:14.231 So fear not if you're a little tired, 00:00:14.231 --> 00:00:15.970 a little heavy today, I got you. 00:00:15.970 --> 00:00:17.985 We're easing into it but we're also 00:00:17.985 --> 00:00:22.456 setting ourselves up for a smooth ride by focusing on sukha 00:00:22.456 --> 00:00:25.626 or ease on the very first day as a way of making sure 00:00:25.626 --> 00:00:27.227 that we take care of our bodies 00:00:27.227 --> 00:00:31.158 and move with a kindness and a love that you deserve. 00:00:31.158 --> 00:00:32.730 And that I deserve as well. 00:00:32.730 --> 00:00:36.281 So hop in to something comfy and let's get started. 00:00:36.281 --> 00:00:39.281 (light music) 00:00:44.378 --> 00:00:47.247 Alright my friends let's begin in a nice comfortable seat. 00:00:47.247 --> 00:00:49.429 Legs crossed. 00:00:49.429 --> 00:00:51.752 Sukhasana or the easy pose. 00:00:53.718 --> 00:00:57.264 So sukhasana, sukha is the Sanskrit word for ease 00:00:57.264 --> 00:00:59.927 which is the focus of our first practice here 00:00:59.927 --> 00:01:01.995 on this journey together. 00:01:03.130 --> 00:01:05.999 So I'll invite you to sit up nice and tall. 00:01:05.999 --> 00:01:10.543 Close your eyes, trust me, trust yourself. 00:01:10.543 --> 00:01:13.333 Trust the video and trust this experience 00:01:13.333 --> 00:01:15.493 by closing your eyes. 00:01:16.243 --> 00:01:20.080 So don't cheat yourself here, close your eyes. 00:01:22.983 --> 00:01:25.752 And take a nice deep breath in 00:01:25.752 --> 00:01:29.356 and as you exhale relax the shoulders down. 00:01:30.684 --> 00:01:34.401 And as we just take a moment here to settle in. 00:01:34.401 --> 00:01:35.748 Tune in. 00:01:38.318 --> 00:01:41.501 Allow the closing of the eyes to be an invitation 00:01:41.501 --> 00:01:45.172 to come in to the role of the observer here. 00:01:46.230 --> 00:01:48.469 So you might actually think we're here to do 00:01:48.469 --> 00:01:51.772 31 days of yoga, well I have a little secret for you. 00:01:51.772 --> 00:01:55.282 We're actually not here to do 31 days of yoga. 00:01:55.282 --> 00:01:57.284 Boring, that is so two years ago. 00:01:57.284 --> 00:01:59.786 31 days of yoga, boring. 00:01:59.786 --> 00:02:01.255 So we're really here, 00:02:01.255 --> 00:02:02.917 we're gonna use the tools of yoga of course. 00:02:02.917 --> 00:02:07.131 But we're really here to create and have an experience. 00:02:08.061 --> 00:02:11.098 So today's practice is just about getting soft 00:02:11.098 --> 00:02:15.537 and easy, setting the tone for a journey, 00:02:15.537 --> 00:02:18.205 a practice that feels good. 00:02:19.590 --> 00:02:22.733 So begin to deepen your breath, just nice and slow, 00:02:22.733 --> 00:02:26.179 gently with the inhale. 00:02:26.179 --> 00:02:29.511 And soft and easy with the exhale. 00:02:32.091 --> 00:02:35.288 And so the focus of today, sukha, ease, 00:02:35.288 --> 00:02:40.027 is kind of perfect because the mantra here on the channel 00:02:40.027 --> 00:02:42.923 and in this community is find what feels good. 00:02:42.923 --> 00:02:47.401 And the word sukha although it can translate to ease 00:02:47.401 --> 00:02:52.205 and it kind of also translate to being comfortable 00:02:52.205 --> 00:02:55.328 and soft and happy. 00:02:55.328 --> 00:03:00.347 The actual root word su and kha translate to good space. 00:03:00.347 --> 00:03:04.684 So here on our journey we are exploring our bodies 00:03:04.684 --> 00:03:06.853 and our breath 00:03:08.379 --> 00:03:10.707 and trying to really, 00:03:12.459 --> 00:03:15.519 go on journey within that good space. 00:03:15.519 --> 00:03:17.661 The idea of being that yes, we're going to get trim 00:03:17.661 --> 00:03:21.421 and tone and fit and amazing in our bodies. 00:03:21.421 --> 00:03:23.140 But that, that's really just container 00:03:23.140 --> 00:03:25.295 for what's on the inside. 00:03:25.295 --> 00:03:28.178 So tending to that good space inside. 00:03:28.178 --> 00:03:31.178 Knowing that if we tend to the inner world, 00:03:31.178 --> 00:03:35.618 the good space within we'll able to access that off the mat 00:03:35.618 --> 00:03:37.960 with more ease, with more sukha. 00:03:41.018 --> 00:03:43.087 Alright draw your hands to your heart. 00:03:43.087 --> 00:03:45.856 Anjali mudra, prayer position. 00:03:45.856 --> 00:03:47.191 We'll take a deep breath in, 00:03:47.191 --> 00:03:49.159 sit up nice and tall. 00:03:49.159 --> 00:03:51.295 And exhale bat the eyelashes open. 00:03:52.605 --> 00:03:54.958 So we're going to start by bowing head to heart 00:03:54.958 --> 00:03:56.944 and bowing to one another here as we begin this journey. 00:03:56.944 --> 00:03:59.497 So take a deep breath in (inhales) 00:03:59.497 --> 00:04:03.247 and exhale, bow the chin to the chest. 00:04:03.247 --> 00:04:05.488 Now keep it here and I'll guide you with my voice. 00:04:05.488 --> 00:04:07.590 We're going to activate through the upper back body here. 00:04:07.590 --> 00:04:09.493 Bowing head to heart. 00:04:11.678 --> 00:04:14.336 Nice long smooth deep breaths. 00:04:15.469 --> 00:04:17.171 And so you take what you need on this journey 00:04:17.171 --> 00:04:20.007 and the key word I think is allow. 00:04:20.007 --> 00:04:21.909 Allow for the story to unfold. 00:04:21.909 --> 00:04:24.077 We're not here to do yoga. 00:04:24.077 --> 00:04:25.812 Surprise. 00:04:25.812 --> 00:04:28.500 But we're here to have an experience. 00:04:28.500 --> 00:04:29.668 Can't wait to see what happens. 00:04:29.668 --> 00:04:31.637 Here we go, inhale, lift the chin, 00:04:31.637 --> 00:04:33.338 release the finger tips to the side, 00:04:33.338 --> 00:04:34.707 take a deep breath in through the nose. 00:04:34.707 --> 00:04:37.242 Loop your shoulders, open up through the chest. 00:04:37.242 --> 00:04:39.815 (inhales) And then exhale out through the mouth. 00:04:39.815 --> 00:04:41.921 (exhale loudly) Two more like that. 00:04:41.921 --> 00:04:44.851 Big inhales, sit up nice and tall. 00:04:44.851 --> 00:04:47.341 (inhales) Exhale out through the mouth. 00:04:47.341 --> 00:04:49.673 (exhales loudly) One more, 00:04:49.673 --> 00:04:51.725 maybe walk your pinkies back a little bit. 00:04:51.725 --> 00:04:55.362 Inhale (breathing in) and exhale empty it out. 00:04:55.362 --> 00:04:58.008 (exhaling loudly) So soft easy movement here 00:04:58.008 --> 00:05:00.378 as you plant the left palm and inhale, 00:05:00.378 --> 00:05:02.406 lift the right finger tips up and over. 00:05:02.406 --> 00:05:04.021 So notice right away if you're pretty rigid. 00:05:04.021 --> 00:05:08.008 See if you can find soft, easy movements. 00:05:08.008 --> 00:05:10.177 Then side body stretch here. 00:05:10.177 --> 00:05:13.547 Finding movement that feels good. 00:05:13.547 --> 00:05:17.433 So today's practice is nice and low to the ground. 00:05:17.433 --> 00:05:20.497 So you can settle in, I got your back. 00:05:23.305 --> 00:05:25.129 Then inhale all the way up to center 00:05:25.129 --> 00:05:26.989 and we'll take it to the other side. 00:05:26.989 --> 00:05:29.572 Create a smooth ride for yourself with the breath, 00:05:29.572 --> 00:05:31.840 with your awareness. 00:05:31.840 --> 00:05:34.810 (breathing heavily) 00:05:39.183 --> 00:05:41.819 Then inhale, come all the way back up to center. 00:05:41.819 --> 00:05:43.487 And this time loop the shoulders, 00:05:43.487 --> 00:05:46.223 open the palms, take a deep breath through the nose. 00:05:46.223 --> 00:05:48.625 (inhales) And this time out through the nose. 00:05:48.625 --> 00:05:51.018 (exhales heavily) Two more times. 00:05:51.018 --> 00:05:54.788 In through the nose and out through the nose. 00:05:56.423 --> 00:05:59.259 Last time, palms are open, ready to receive. 00:05:59.259 --> 00:06:03.710 (inhales heavily) Beautiful, inhale. 00:06:03.710 --> 00:06:05.249 Reach the fingertips all the way up. 00:06:05.249 --> 00:06:08.821 Big stretch up towards the sky 00:06:08.821 --> 00:06:11.071 and exhale, hands to heart. 00:06:12.405 --> 00:06:15.709 Nice, we're going to come to all fours, table top position. 00:06:15.709 --> 00:06:19.012 How you move from one thing to the next is everything. 00:06:19.012 --> 00:06:22.449 So again consider the practice of sukha, of ease today 00:06:22.449 --> 00:06:24.711 as you transition to table top. 00:06:24.711 --> 00:06:26.319 Take your time. 00:06:29.466 --> 00:06:31.335 Alright, center yourself on the mat 00:06:31.335 --> 00:06:33.737 and set yourself up for greatness here. 00:06:33.737 --> 00:06:35.906 So lots of TLC as you plant the hands, 00:06:35.906 --> 00:06:37.841 spread the fingertips wide. 00:06:37.841 --> 00:06:39.343 Wrists underneath the shoulders, 00:06:39.343 --> 00:06:41.278 knees directly underneath the hip points. 00:06:41.278 --> 00:06:43.213 Notice that the toes are going in and out 00:06:43.213 --> 00:06:44.715 and each time you come to this shape 00:06:44.715 --> 00:06:49.019 really be meticulous with how you set yourself up. 00:06:49.019 --> 00:06:52.990 So we'd find the form and then we liberate ourselves. 00:06:52.990 --> 00:06:54.232 We find a little freedom within the form. 00:06:54.232 --> 00:06:58.692 As you inhale drop the belly, open the chest. 00:06:58.692 --> 00:07:00.404 Then as you exhale moving with the breath 00:07:00.404 --> 00:07:04.574 round through the spine, cat, cow. 00:07:04.574 --> 00:07:08.745 Inhale, open your heart, press into your foundation. 00:07:09.940 --> 00:07:11.508 And then soft easy movement 00:07:11.508 --> 00:07:13.410 as you draw the chin to the chest. 00:07:13.410 --> 00:07:17.848 So don't create any added tension for yourself here. 00:07:17.848 --> 00:07:22.767 Move with the mindfulness and with an ease. 00:07:24.511 --> 00:07:29.049 Alright on your next inhale come back to table top position. 00:07:29.049 --> 00:07:30.667 Bring the big toes together, 00:07:30.667 --> 00:07:32.416 send the knees as wide as your yoga mat 00:07:32.416 --> 00:07:35.335 and then walk the hands out towards the front edge. 00:07:35.335 --> 00:07:37.471 Then inhale, look forwards, smile 00:07:37.471 --> 00:07:40.374 and exhale send the hips back. 00:07:40.374 --> 00:07:41.870 Life is good. 00:07:43.563 --> 00:07:45.294 Inhale, big breath here, 00:07:45.294 --> 00:07:48.632 feel the skin of the back stretch. 00:07:48.632 --> 00:07:50.422 And exhale, allow the hips, 00:07:50.422 --> 00:07:52.272 the bum to grow heavy here, 00:07:52.272 --> 00:07:54.787 extended child's pose. 00:07:54.787 --> 00:07:56.956 Now I invite you to take really active arms here, 00:07:56.956 --> 00:07:59.824 feeling that length in the side body. 00:07:59.824 --> 00:08:01.662 Sending lots of energy and awareness 00:08:01.662 --> 00:08:03.931 through every fingerprint. 00:08:03.931 --> 00:08:06.366 However if you were up late last night 00:08:06.366 --> 00:08:09.472 or you're feeling a bit tired for whatever reason, 00:08:09.472 --> 00:08:12.839 maybe you soften the arms and bring the palms face up. 00:08:12.839 --> 00:08:16.315 So that's what we're trying to establish today. 00:08:16.315 --> 00:08:19.827 Really becoming aware that we have the choice, 00:08:21.685 --> 00:08:24.671 to show up on the mat and really stay present. 00:08:26.889 --> 00:08:31.751 Feel it out and tend to that good space. 00:08:32.949 --> 00:08:35.285 Take one more deep breath here. 00:08:35.285 --> 00:08:39.182 (inhales heavily) Exhale out through the mouth. 00:08:39.182 --> 00:08:42.309 (exhales heavily) Awesome, big inhale. 00:08:42.309 --> 00:08:44.791 Lifts you all the way back up to all fours. 00:08:44.791 --> 00:08:46.580 Walk the wrists underneath the shoulders. 00:08:46.580 --> 00:08:49.162 Knees directly underneath the hips. 00:08:49.162 --> 00:08:51.018 Inhale, send the right leg out long. 00:08:51.018 --> 00:08:53.600 Turn the right toes down 00:08:53.600 --> 00:08:55.212 and then press in your foundation here. 00:08:55.212 --> 00:08:57.370 Hug the lower ribs in. 00:08:57.370 --> 00:09:00.173 Inhale, send the left fingertips forward. 00:09:00.173 --> 00:09:02.776 Spinal balance and exhale, knee to nose. 00:09:02.776 --> 00:09:04.511 Round everything in. 00:09:04.511 --> 00:09:08.348 Inhale to expand, spread the fingers, spread the toes. 00:09:08.348 --> 00:09:11.751 Exhale, knee to nose, only three of these on each side. 00:09:11.751 --> 00:09:13.987 One more, inhale to expand. 00:09:14.835 --> 00:09:17.666 Then exhale knee to nose. 00:09:17.666 --> 00:09:19.336 Release back to table top. 00:09:19.336 --> 00:09:20.507 We do a cat/cow in between. 00:09:20.507 --> 00:09:23.496 Inhale, drop the belly. 00:09:23.496 --> 00:09:25.298 Tap in to that inner smile, it's amazing 00:09:25.298 --> 00:09:28.279 it's helpful. And then exhale chin to chest. 00:09:29.502 --> 00:09:32.274 Awesome, inhale back to table. 00:09:32.274 --> 00:09:34.228 Find your footing, find your foundation 00:09:34.228 --> 00:09:36.106 and when you're ready send the left toes out long. 00:09:36.106 --> 00:09:38.548 Big inhale. (inhaling heavily) 00:09:38.548 --> 00:09:41.881 Now take a moment here to turn the left toes down. 00:09:41.881 --> 00:09:44.278 Hug those lower ribs in, find support 00:09:44.278 --> 00:09:46.630 and then inhale right finger tips reach out. 00:09:46.630 --> 00:09:48.688 Exhale, knee to nose. 00:09:49.733 --> 00:09:52.410 Two more, inhale expand. 00:09:52.410 --> 00:09:56.596 Exhale, try to soften and move with ease. 00:09:56.596 --> 00:09:59.332 And inhale no added tension here. 00:10:00.270 --> 00:10:02.149 Exhale knee to nose. 00:10:02.743 --> 00:10:05.312 Beautiful, back to table top. 00:10:05.312 --> 00:10:08.548 Inhale drop the belly, spinal flex here. 00:10:09.728 --> 00:10:12.724 Exhale, chin to chest, fabulous. 00:10:14.180 --> 00:10:17.413 Inhale, come to table top, curl the toes under. 00:10:17.413 --> 00:10:19.319 If you walk the hands out a little bit 00:10:19.319 --> 00:10:21.675 and then when you're ready keeping the knees bent, 00:10:21.675 --> 00:10:25.745 start to peel up from the tail, downward facing dog. 00:10:25.745 --> 00:10:27.297 Take your dog for a little walk. 00:10:27.297 --> 00:10:29.233 Soft, easy movement today. 00:10:29.233 --> 00:10:30.624 So again we're setting out 00:10:30.624 --> 00:10:33.492 to go on a little journey together. 00:10:33.492 --> 00:10:36.202 It's very personal, it's very individual. 00:10:36.202 --> 00:10:40.142 But also remember that you're doing it with tons of people, 00:10:40.142 --> 00:10:41.618 all around the globe, 00:10:41.618 --> 00:10:45.478 connecting to the big picture here. 00:10:45.478 --> 00:10:49.738 So find a soft, easy, pedaling of the feet. 00:10:50.987 --> 00:10:53.000 Root down through your index finger and thumbs. 00:10:53.000 --> 00:10:56.159 Take one more deep breath in here 00:10:56.159 --> 00:10:59.092 and then exhale slowly lower all the way back down, 00:10:59.092 --> 00:11:01.104 table top position. 00:11:01.104 --> 00:11:04.397 Bring the big toes together, knees as wide as the mat. 00:11:04.397 --> 00:11:07.081 Inhale, look forward, tap in to that inner smile here, 00:11:07.081 --> 00:11:09.420 it's super helpful and then exhale. 00:11:09.420 --> 00:11:12.138 Send the hips on back. 00:11:12.809 --> 00:11:14.911 So try to stay active in this pose today. 00:11:14.911 --> 00:11:18.081 We often will come to this pose to rest, 00:11:18.081 --> 00:11:21.645 to cool down, to surrender 00:11:21.645 --> 00:11:22.915 but see if you can keep it active. 00:11:22.915 --> 00:11:25.448 So nice active breath here, 00:11:25.448 --> 00:11:30.557 send awareness all the way down to the soles of the feet. 00:11:30.557 --> 00:11:35.207 The hips, start to open up gently through the shoulders 00:11:37.072 --> 00:11:39.498 and if you have a little bit of a headache now today 00:11:39.498 --> 00:11:42.759 or just if it feels right you can rock the forehead 00:11:42.759 --> 00:11:43.817 gently side to side. 00:11:43.817 --> 00:11:45.642 Just kind of massaging that third eye, 00:11:45.642 --> 00:11:49.142 kind of perfect for our day one. 00:11:50.727 --> 00:11:52.562 And then decide what feels good in the hands, 00:11:52.562 --> 00:11:57.234 active arms or soft easy arms and your palms face up. 00:11:58.297 --> 00:11:59.879 And you have to bring the breath here. 00:11:59.879 --> 00:12:00.804 Bring the breath. 00:12:00.804 --> 00:12:04.224 Start to listen to the sound of your breath in a new way. 00:12:04.224 --> 00:12:07.226 (breathing heavily) 00:12:09.997 --> 00:12:12.069 Alright press in to the tops of the feet 00:12:12.069 --> 00:12:15.749 and on your next big inhale come all the way back up. 00:12:15.749 --> 00:12:18.681 Walk the knees underneath the hips. 00:12:18.681 --> 00:12:20.593 This time we're going to curl the toes under. 00:12:20.593 --> 00:12:22.529 Press away from your yoga mat. 00:12:22.529 --> 00:12:24.677 Hovering table, we inhale, 00:12:24.677 --> 00:12:26.423 tug the shoulders away from the ears. 00:12:26.423 --> 00:12:28.147 Lengthen through the crown of the head. 00:12:28.147 --> 00:12:30.817 So be sure the neck is a nice long extension 00:12:30.817 --> 00:12:33.529 of the spine here, not collapsed. 00:12:33.529 --> 00:12:36.623 Then inhale in and on an exhale draw the navel up, 00:12:36.623 --> 00:12:38.785 lift the knees and let them hover for five. 00:12:38.785 --> 00:12:42.695 Breathe deep here, four, pressing in to all your fingers. 00:12:42.695 --> 00:12:45.247 Three, two, 00:12:45.247 --> 00:12:47.667 welcome that heat and one. 00:12:47.667 --> 00:12:49.483 Slowly lower down. 00:12:49.483 --> 00:12:50.654 Awesome, from here we're going to 00:12:50.654 --> 00:12:52.705 walk the hands out towards the front 00:12:52.705 --> 00:12:55.258 and then slide the right foot back, followed by the left. 00:12:55.258 --> 00:12:59.333 Come into our one and only plank here today on day one. 00:12:59.333 --> 00:13:00.794 So draw the navel up. 00:13:00.794 --> 00:13:02.565 Again press away from your yoga mat. 00:13:02.565 --> 00:13:04.350 Tug the shoulders away from the ears. 00:13:04.350 --> 00:13:07.887 You can also repeat the hovering table here if you wish. 00:13:07.887 --> 00:13:09.389 Here we go. 00:13:09.389 --> 00:13:11.291 Five, count four, 00:13:11.291 --> 00:13:14.761 three, two and one. 00:13:14.761 --> 00:13:16.529 See if as you release you can 00:13:16.529 --> 00:13:18.870 consider the theme of today's practice, 00:13:18.870 --> 00:13:20.720 to move with ease. 00:13:20.720 --> 00:13:23.603 Awesome, swing the toes to one side, 00:13:23.603 --> 00:13:26.272 come to a seat right in the center of your mat. 00:13:26.272 --> 00:13:28.107 Awesome work, if you need to take the wrists 00:13:28.107 --> 00:13:30.843 for a couple of wrist circles here please do. 00:13:30.843 --> 00:13:33.513 Legs are going to come out long. 00:13:37.634 --> 00:13:39.352 When you arrive set up nice and tall. 00:13:42.321 --> 00:13:44.359 And then nice and slowly we're going to draw the right knee 00:13:44.359 --> 00:13:46.834 all the way up, sole of the right foot comes to the ground. 00:13:46.834 --> 00:13:49.392 You're going to give yourself about a fist's width of space 00:13:49.392 --> 00:13:51.504 between your left and your thigh 00:13:51.504 --> 00:13:53.099 and then for starters just see if 00:13:53.099 --> 00:13:55.343 you can interlace the fingertips here, sit up nice and tall. 00:13:55.343 --> 00:13:57.583 So if you really collapse here you might sit up 00:13:57.583 --> 00:13:59.226 on a blanket or something. 00:13:59.226 --> 00:14:02.875 Sit up nice and tall, do your best, that's all we can do. 00:14:02.875 --> 00:14:05.745 And then you might just stay here and begin to turn, 00:14:05.745 --> 00:14:07.613 to look past the right shoulder 00:14:07.613 --> 00:14:10.149 or you might hook left elbow to right knee, 00:14:10.149 --> 00:14:11.984 swing your right fingertips around. 00:14:11.984 --> 00:14:17.220 Inhale, find length and exhale twist. 00:14:17.220 --> 00:14:18.822 So everyone's going to be a little bit different here. 00:14:18.822 --> 00:14:21.093 The main thing we want to set up is that, 00:14:21.093 --> 00:14:23.996 the head, the heart and the pelvis are in alignment. 00:14:23.996 --> 00:14:26.165 So you don't want to be leaning back into your twist here 00:14:26.165 --> 00:14:28.788 but finding that support from within. 00:14:28.788 --> 00:14:32.405 And then keeping it soft and easy. 00:14:32.405 --> 00:14:36.576 As you explore the twist, so no cranking, no pushing. 00:14:38.646 --> 00:14:41.131 So we kind of drop the struggle. 00:14:41.791 --> 00:14:44.494 Even if it means we don't go as far. 00:14:44.494 --> 00:14:47.443 There's an integrity. 00:14:47.443 --> 00:14:50.810 (breathing deeply) 00:14:54.941 --> 00:14:57.077 Beautiful and we'll release. 00:14:57.077 --> 00:15:00.419 Right foot goes out, left knee comes all the way up and in. 00:15:02.141 --> 00:15:04.737 And then just for starters find that length. 00:15:04.737 --> 00:15:09.208 Don't take this for granted this support from within. 00:15:11.310 --> 00:15:15.789 So good for the energy of the body, the spine. 00:15:15.789 --> 00:15:16.887 And then you can stay here 00:15:16.887 --> 00:15:20.303 and just begin to turn past your left shoulder. 00:15:20.303 --> 00:15:23.116 Or if you like hook the right arm around the left knee, 00:15:23.116 --> 00:15:25.038 swim the left fingertips around 00:15:25.038 --> 00:15:26.926 and we journey into the twist. 00:15:26.926 --> 00:15:30.345 So inhale, to lift and lengthen. 00:15:30.345 --> 00:15:33.123 And exhale to twist. 00:15:33.123 --> 00:15:36.435 And let your breath move you here, soft and easy. 00:15:36.435 --> 00:15:39.372 (breathing deeply) 00:15:46.723 --> 00:15:49.159 Beautiful and then come all the way back. 00:15:49.159 --> 00:15:52.128 Send both legs out long, dig the heels into the ground 00:15:52.128 --> 00:15:56.299 and the knees can be bent as generously as you need here. 00:15:56.299 --> 00:15:57.901 So find what feels good for sure 00:15:57.901 --> 00:15:59.903 by bending the knees a lot if you like. 00:15:59.903 --> 00:16:01.671 And inhale, reach for the sky, 00:16:01.671 --> 00:16:03.206 big beach ball up and overhead. 00:16:03.206 --> 00:16:05.308 And then exhale, draw energy up. 00:16:05.308 --> 00:16:08.411 Up and over, paschimottanasana, forward fold. 00:16:08.411 --> 00:16:10.647 Again bend the knees as generously as you need. 00:16:10.647 --> 00:16:13.116 We're here for three breaths. 00:16:13.116 --> 00:16:17.506 Finding nice, smooth deep breaths here. 00:16:18.377 --> 00:16:22.215 (breathing deliberately) 00:16:29.188 --> 00:16:31.578 And then slowly tuck the chin in to the chest 00:16:31.578 --> 00:16:33.226 and roll it up. 00:16:37.140 --> 00:16:39.709 Beautiful, we'll bring the hands to the earth 00:16:39.709 --> 00:16:42.545 and come to lie flat on our backs. 00:16:45.895 --> 00:16:49.232 When you get there take a big full body stretch. 00:16:49.232 --> 00:16:51.000 Pointing and flexing through the feet 00:16:51.000 --> 00:16:55.171 and reaching the fingertips all the way up and overhead. 00:16:58.434 --> 00:17:00.336 Inhale lots of love in. 00:17:01.658 --> 00:17:03.660 Exhale lots of love out. 00:17:05.550 --> 00:17:07.954 Beautiful, float the hands down. 00:17:07.954 --> 00:17:11.023 Soft easy movement here as we play in bridge. 00:17:11.023 --> 00:17:13.059 So we'll bring the knees up 00:17:13.059 --> 00:17:15.494 and the soles of the feet come to the ground. 00:17:15.494 --> 00:17:17.797 So again, today's about kind of setting the tone, 00:17:17.797 --> 00:17:19.398 that we're not going to be jerking ourselves 00:17:19.398 --> 00:17:23.225 around on the yoga mat or rushing or holding. 00:17:23.225 --> 00:17:25.605 We'll build strength for sure, 00:17:25.605 --> 00:17:29.000 moving in that direction 00:17:29.000 --> 00:17:30.820 as the days grow long. 00:17:30.820 --> 00:17:33.613 But keep it soft and easy today so walk the heels in, 00:17:33.613 --> 00:17:34.678 in line with your fingertips. 00:17:34.678 --> 00:17:37.293 Snuggle the shoulder blades underneath your heart space 00:17:37.293 --> 00:17:38.928 and see if you can keep it soft 00:17:38.928 --> 00:17:40.283 and easy as you lift the hips. 00:17:40.283 --> 00:17:43.293 So don't fling the hips up into the air but stay in control 00:17:43.293 --> 00:17:45.662 as you press in to the feet and inhale. 00:17:45.662 --> 00:17:47.895 Start to explore the line of the spine 00:17:47.895 --> 00:17:50.186 as you lift the hips up. 00:17:50.186 --> 00:17:53.147 You can imagine a block in between the legs here 00:17:53.147 --> 00:17:56.800 so the knees aren't splaying out but we're squeezing in, 00:17:56.800 --> 00:17:58.274 the inner thighs there 00:17:58.274 --> 00:18:02.114 and then maybe open up through the palms as you lift 00:18:02.114 --> 00:18:05.785 and then your journey down with your breath. 00:18:06.429 --> 00:18:09.379 So take a moment here. 00:18:09.379 --> 00:18:12.915 Maybe you even close the eyes to just feel this out. 00:18:12.915 --> 00:18:15.851 Allow for 00:18:15.851 --> 00:18:18.131 whatever sensation this brings to come 00:18:18.131 --> 00:18:18.999 and then notice it. 00:18:18.999 --> 00:18:21.461 So again we're not trying to do bridge, 00:18:21.461 --> 00:18:23.954 but just experience it. 00:18:32.722 --> 00:18:35.658 Let's do one more wherever you are. 00:18:37.213 --> 00:18:40.550 Maybe on this last one you interlace the fingertips 00:18:40.550 --> 00:18:41.884 behind the tail. 00:18:42.913 --> 00:18:46.815 Keep breathing, nice full deep breaths. 00:18:50.129 --> 00:18:54.067 And then use your exhale to release everything. 00:18:55.155 --> 00:18:56.823 We'll walk the feet together 00:18:56.823 --> 00:18:58.385 and then send the knees out wide. 00:18:58.385 --> 00:19:00.827 Reclined cobbler's pose. 00:19:00.827 --> 00:19:03.396 Bring your left hand to rest gently on your heart 00:19:03.396 --> 00:19:07.467 and your right hand to rest gently on your belly. 00:19:07.467 --> 00:19:08.735 Then take a deep breath in 00:19:08.735 --> 00:19:11.571 and close your eyes as you exhale. 00:19:18.444 --> 00:19:20.680 Relax the weight of your shoulders. 00:19:20.680 --> 00:19:24.617 Allow the tops of your thighs to grow heavy. 00:19:24.617 --> 00:19:29.606 Really relish in this time, in this experience for you. 00:19:31.481 --> 00:19:35.251 Tell your loved ones, tell the people who are around you 00:19:35.251 --> 00:19:39.088 that you've committed to this 31 day practice. 00:19:40.436 --> 00:19:42.146 Each day you show up on your mat, 00:19:42.146 --> 00:19:44.700 see if you can find a softness. 00:19:47.737 --> 00:19:52.672 A map in towards that sukha or the good space. 00:20:00.590 --> 00:20:03.926 One more minute just keep your eyes closed. 00:20:03.926 --> 00:20:06.562 Allow gravity to do the work here. 00:20:06.562 --> 00:20:09.699 Send nice conscious breath into your hands, 00:20:09.699 --> 00:20:13.238 your heart space and your belly. 00:20:13.238 --> 00:20:17.379 Two beautiful 00:20:17.379 --> 00:20:20.379 parts of the body that, 00:20:22.939 --> 00:20:24.444 for me anyway, 00:20:24.444 --> 00:20:28.975 resemble, embody, listening, deep listening into my heart, 00:20:28.975 --> 00:20:32.398 into my guts, my belly, my intuition. 00:20:32.398 --> 00:20:34.900 (breathing loudly) 00:20:40.053 --> 00:20:42.666 Great then slowly, softly, 00:20:42.666 --> 00:20:45.874 bring the fingertips to the outer edges of the legs. 00:20:45.874 --> 00:20:47.913 We'll close the knees 00:20:49.001 --> 00:20:52.338 and send one leg out and then the other. 00:20:54.527 --> 00:20:58.130 Interlace the finger tips bring them behind the head. 00:20:58.130 --> 00:21:00.199 Elbows nice and wide, thumbs extend. 00:21:00.199 --> 00:21:01.667 You can give yourself a little massage 00:21:01.667 --> 00:21:03.369 here in the back of the neck. 00:21:03.369 --> 00:21:04.430 Alright and if you're wanting 00:21:04.430 --> 00:21:06.488 a more restorative practice today for whatever reason. 00:21:06.488 --> 00:21:08.311 Then you're just going to chill here, 00:21:08.311 --> 00:21:11.310 giving yourself a little massage in the back of the head. 00:21:11.310 --> 00:21:13.246 Breathing deep. 00:21:13.246 --> 00:21:16.616 Otherwise we're going to slowly bring the heels together. 00:21:16.616 --> 00:21:18.951 Keep the elbows pinned to the ground. 00:21:18.951 --> 00:21:21.220 Start from the tail and slowly lift the knees, 00:21:21.220 --> 00:21:22.402 all the way up to the chest. 00:21:22.402 --> 00:21:24.650 Keep the elbows pinned to the ground. 00:21:24.650 --> 00:21:27.059 Then exhale send them out long. 00:21:27.059 --> 00:21:29.195 See if you can let them hover, inhale, 00:21:29.195 --> 00:21:33.886 slowly peeling up, lower back flush with the mat. 00:21:33.886 --> 00:21:35.356 Then exhale, release, 00:21:35.356 --> 00:21:38.348 keep the lower back flush with the mat. 00:21:38.348 --> 00:21:41.741 Slowly peeling up, keep the elbows. 00:21:43.743 --> 00:21:48.507 It's a little bit of core everyday, goes a long way. 00:21:48.507 --> 00:21:50.126 Great we'll do one more. 00:21:50.126 --> 00:21:52.981 Extending the legs out long, 00:21:52.981 --> 00:21:55.701 squeezing knees to chest. 00:21:55.701 --> 00:21:58.447 Awesome, slowly release the legs out long. 00:21:58.447 --> 00:22:00.292 Release the hands at your sides. 00:22:00.292 --> 00:22:02.732 Take a deep breath in. 00:22:02.732 --> 00:22:04.944 And exhale, release. 00:22:04.944 --> 00:22:08.110 Come into shavasana, soften through the toes, 00:22:08.110 --> 00:22:10.026 the feet, the ankles. 00:22:10.026 --> 00:22:13.399 Wiggle the fingers, the wrists. 00:22:13.399 --> 00:22:14.233 Soften. 00:22:15.735 --> 00:22:17.189 Tuck the chin slightly 00:22:18.138 --> 00:22:21.928 and we'll take just a couple of quiet moments here, 00:22:21.928 --> 00:22:24.814 to again tap into that inner smile. 00:22:24.814 --> 00:22:27.913 Listen to the sound of the breath 00:22:28.928 --> 00:22:33.833 and meditate on this idea of sukha, moving with ease. 00:22:33.833 --> 00:22:36.702 The more we practice moving this way on the mat, 00:22:37.762 --> 00:22:40.860 the more we'll move in such a way off the mat. 00:22:41.751 --> 00:22:44.287 I'm really excited about the next 30 days. 00:22:44.287 --> 00:22:48.057 Today is just a little taste, easing into it. 00:22:50.089 --> 00:22:54.694 Alright take a deep breath in of gratitude for your body. 00:22:57.762 --> 00:23:02.019 For this opportunity to take this time for yourself 00:23:02.019 --> 00:23:05.651 and cultivate the good space, the sukha. 00:23:07.393 --> 00:23:09.629 Thank you so much for sharing your time and energy. 00:23:09.629 --> 00:23:11.597 I'm so excited for the next 30 days. 00:23:11.597 --> 00:23:13.165 Can't wait to see what happens. 00:23:13.165 --> 00:23:14.901 Let's draw the palms together 00:23:14.901 --> 00:23:19.705 and we close out the practice by taking a deep breath in. 00:23:19.705 --> 00:23:23.609 And bowing to that good space within ourselves 00:23:23.609 --> 00:23:25.278 and within everyone. 00:23:26.335 --> 00:23:28.037 I'll see you tomorrow day two. 00:23:28.037 --> 00:23:29.872 It's gonna be awesome. 00:23:29.872 --> 00:23:31.307 Namaste. 00:23:31.307 --> 00:23:34.043 (light music)