- What's up, everyone.
Welcome to your Yoga Revolution.
It's day three and today's 
practice is really important
because it's about 
really honoring this time
and space that you create 
for yourself each time
you show up on the yoga mat.
So we wanna feel 
good and look good,
but we also want to 
make sure we're tending
to that inner 
space too by honoring
exactly who we are each 
time we show up on the mat.
So, hop onto something 
comfy and let's get started.
(light music)
All right, my friends.
Let's begin in a nice 
comfortable seat of your choice.
Sit up nice and tall.
And as you take a 
moment to get settled in today,
consider the 
focus of our practice
which is to honor.
Honor exactly who you are
and where you're at
today.
So we spent day one and 
day two kind of easing in
and setting 
ourself up for greatness.
Moving from a place of 
honesty, a place of connect
and with ease.
And today we put our 
foot down, our hand down,
fists up whatever it...
Whatever it feels 
like for you today,
whatever it feels like,
whatever it is (laughing).
We say you know what?
I'm gonna show up to my mat
and honor who 
I am and where I'm at.
The reason why this 
practice is important
is as you keep 
showing up on your yoga mat
just as you keep 
waking up each morning,
it's important to 
realize and to embrace
that it's going to 
be different every time
because we are 
constantly changing.
We are constantly
ever changing beings so...
Make a commitment here and now
to always honor 
exactly where you're at.
You have to honor 
the fact that some days
you will feel stronger
and some days you 
will have better balance
and some days not.
So, today we commit to 
the practice of honoring
who we are and where we are
each time we hit the yoga mat.
Take a deep breath in.
Use your exhale to relax 
your shoulders, settle in.
Another deep breath in.
Exhale. (breathing)
Beautiful.
So, we're gonna 
take the left heel in
and the right heel out.
So, uncross the legs 
or if you're in another
seated position,
come to Sadasana.
We draw the left heel 
in towards the center line
and then the 
right foot comes in.
And right away 
honoring where we're at today
take a second to use 
your breath to find length
and then exhale, 
a great way to start today's
honor practice by 
checking in with the hips.
As you breathe out, 
walk the finger tips forward.
Just feel it out, 
feel it out what's going on
in that right hip space.
You might find 
soft easy movement here
or you might find 
stillness allowing the head
to bow.
Then using the power of your big
inhalation
to move you and the 
power of your long exhalation
to move you.
Whatever feels good today.
Soft easy movement.
Maybe swaying side to side
or stillness allowing the breath
to be the power in the movement.
(breathing)
Send lots of love and 
awareness to that right hip.
Inhale (breathing).
Then exhale, walk 
the hands all the way up
and switch.
Right heel comes in,
left leg snuggles up.
Inhale in to find 
length (breathing).
And then exhale 
to crawl forward.
I honor exactly who 
I am and where I'm at today.
(breathing)
Again find soft easy movements
swaying side to side.
Maybe you relax the weight 
of the head all the way over.
Everyone, try to keep 
awareness of your sits bones
coming up off the 
ground and really reach
them down towards the core earth,
send your hips back.
(breathing)
Then inhale
and use your 
exhale to walk your hands
all the way back up.
Fabulous.
We'll slowly bring 
the hands around to the
outer edges of the legs 
and come to a boat variation.
Just lighting up a 
little fire in our belly.
You can hold onto the 
backs of the thighs here
or lift the chest, open 
the palms forward. (breathing)
Soft and easy 
through the ankles,
breathing deep here (breathing).
And check it out.
I'm gonna take my right 
hand all the way up and over
bring it to the left.
Namaste on the left.
Then I'm gonna reach my 
right fingertips forward
and slowly draw left 
fingertips across the chest.
Come to the 
center of my mat here.
And open up.
Doesn't have to 
come all the way,
it can come 
half way. (breathing)
Breathing here, 
find length. (breathing)
And then exhale, 
release, stick with me.
Come back to center.
You could just be here, 
holding, breathing deep.
(breathing)
Otherwise, sending 
left fingertips up and over,
palms come together, Namaste.
Inhale, lift through the chest
and then exhale, fingertips 
cross all the way, open,
big twist here as 
you lift, lift, lift.
Now, hopefully your 
body starts to shake
and tremble a little bit here.
Ah, to be alive today.
Honor where you are, 
inhale, (breathing)
and then exhale, catch yourself.
We're gonna rock all 
the way front to back.
So, give yourself a 
little massage (laughing).
A little massage.
Up and down the spine.
And then eventually 
we'll rock all the way
forward and onto all fours.
Table top position right away.
Pressing away from 
your foundation here.
Super important that 
each time we come here
we set ourselves 
up for greatness.
Finding our alignment
and foundation
so that then we can 
find freedom within that.
(breathing)
So, stack your bones, 
press into the tops of the feet.
Careful not to collapse here,
but press away 
from the yoga mat.
Lift your heart up 
between your shoulder blades,
lengthen the crown 
of the head forward.
Reach tailbone towards 
the back edge of your mat.
One more breath 
here. (breathing)
Then stay here or 
curl the toes under,
soft bend in the 
elbows, inhale in,
exhale lift the knees, 
and we hover for five.
Four, breathe deep here.
Three.
Two.
And one.
Downward Facing Dog, 
hips up high (breathing).
You can adjust your 
stance on your mat, (breathing).
Start to deepen your breath.
Upper arm bones rotate 
out away from the ears.
We root down through 
the index finger and thumb.
Take your dog for 
a little walk here.
(breathing)
Then we're gonna 
walk the big toes together
and inhale lift 
the right leg up high.
Turn the right toes 
down, try to lift from
your right inner thigh and 
press away from your yoga mat.
Deep breath in, 
exhale, knee to nose.
Shifting forward, try to 
touch your nose to your knee,
and then step it up, 
nice, low lunge.
Lower the back knee,
loop the shoulders,
inhale, open the chest,
look forward.
So, you wanna make sure front 
knee's over front ankle here
and you wanna stay 
connected to the back toes.
Creating a full 
body experience here.
Moving from a place of connect,
we inhale in, 
exhale, send the hips back.
Stay connected, try 
to move from your center.
(breathing)
Runners stretch, again, 
you can walk the finger tips
forward if you liked that.
Deepening the stretch, 
otherwise, keep them nice
and underneath the shoulders.
Rolling through, beautiful,
loop the shoulders, inhale, 
let your heart radiate forward.
Then, exhale,
plant the palms, 
curl the back toes under
come to plank.
From here, we're gonna 
press away from the yoga mat,
tap the right toes off the mat, 
and then back the center.
Building strength mindfully, 
tap the left toes off the mat
and then back to center.
Two more times on 
each side, right toes tap
lifting up between 
your shoulder blades.
Left toes tap (breathing).
One more time, 
right. (breathing)
And then left, (breathing).
Awesome, Downward Facing Dog.
Move from a place of connect.
Press into that 
index finger and thumb,
deep breath in (breathing).
Long breath out (breathing).
Walk the big 
toes to the mid line
and here we go.
Inhale, lift the 
left leg up high.
So, keep the left 
pinky toe turned down
and lift from 
your left inner thigh.
Claw into your finger prints,
take one more deep 
breath in here (breathing).
Then exhale, knee to nose.
Rounding through.
Beautiful, step it up, 
nice, low lunge here
as you lower on to the back knee
and then find your footing.
Then let that information, that
awareness, from your footing
travel all the way 
up through the spine
and to the 
crown of the head.
Open the chest, inhale, 
shoulders draw down and away
and then exhale, 
send the hips back,
flex the left 
toes towards the sky.
Breathe deep. (breathing)
Here we go, rolling 
through that left foot.
Inhale, open the chest,
exhale, plant the palms.
Curl the back toes under, 
we're gonna step it to plank.
Again, tapping the 
right toes off the mat.
Whenever you're 
ready, lifting up
between your shoulder blades.
Right toes tap off
and then left.
You keep going 
here breathing deep.
If you want to 
turn it into toe jacks
you can, but just soft 
easy movement here. (breathing)
Nice and in control.
(breathing)
Beautiful, do one more 
on each side, you got this.
(breathing)
Inhale in, hug the 
elbows into the side body,
exhale, you can 
lower the knees here.
If you like and 
slowly lower down
all the way to the 
belly and with control.
Come on to the tops of the feet.
Press the pubic 
bone into the earth,
hug the elbows 
into the side body
and inhale Cobra, Bhujangasana.
Try to maintain that 
length in the neck here
breathe deep. (breathing)
And on an exhale, 
release it back down.
Curl the toes under, lift 
the knee caps, tone the quads,
come into your 
power here as you inhale.
Press up to plank
and then exhale.
Downward Facing Dog.
(breathing)
Deep breath in. (breathing)
Long breath out. (breathing)
Turn the two big 
toes in slightly.
Lift up from your hip creases.
Shake the head loose.
(breathing)
Beautiful. Bend the knees, 
inhale look forward,
exhale step the feet up, 
ragdoll, to the top of your mat.
(breathing)
Toes are pointing forward,
take a couple moments 
to really stretch it out
bend the knees, 
clasp the elbows,
rock a little side 
to side. (breathing)
Find what feels good.
(breathing)
Notice what comes up here,
pay attention in a way 
that you can really honor
where you're at today.
(breathing)
What's coming up?
Then notice it and then 
come back to the breath.
(breathing)
Awesome, release the 
arms and slowly tuck the chin
into the chest.
Nice and slow,
roll it up.
Feeling it out.
And as you
rise up
stacking through the spine, 
looping the shoulders,
finding that lift 
up through your heart,
take a deep 
breath in (breathing)
and exhale pressing through 
all four corners of the feet.
Give your thinking mind 
permission here to take a break.
Give the thinking mind 
permission to take a break,
anything that's been on 
your plate or in your head
or bothering you, 
give it a rest.
We can always pick it back 
up at the end of this practice.
Begin to allow the 
breath to take over
as you come into your best 
and most beautiful Mountain.
(breathing)
Listen to the 
sound of your breath
and really take responsibility
for this part of the practice.
Honoring not just 
the physical practice,
but the Pranayama 
practice and the mental aspect.
So, give the 
thinking mind a break
by listening to the 
sound of your breath.
Inhale, reach for the sky.
Thumbs back, pinkies forward,
so really keep that 
rotation in the shoulder here
as if you're 
holding a big beach ball
up and over head.
Then exhale, 
float the hands down,
bring your big beach ball down.
Synchronizing with 
the breath, inhale,
reach for the sky, press in 
all four corners of the feet.
Really maximize the 
stretch here, reach.
Then, exhale, release.
So, there's energy 
in the fingertips here
as if you're holding a ball.
Inhale, reach all the way up,
thumbs back, 
pinkies forward. (breathing)
And this time, exhale, 
send the left fingertips back,
right fingertips 
forward, soft knees,
so don't lock 
out through the legs.
Beautiful, now check it out.
Fingertips are gonna 
come down to come up
and then we inhale, 
reach for the sky.
(breathing)
And exhale, 
right fingertips back,
left fingertips forward, 
opening up through the chest,
opening up 
through the shoulders,
fingertips come down to come up
and then inhale, we reach,
big full body stretch,
exhale, one more 
time to each side.
Left fingertips back, 
right fingertips forward.
Maintain length through the neck
and fingertips go down
to come up, soft easy 
movement here as you exhale,
right fingertips go back, 
left fingertips go forward,
soft bend in the knees.
Gorgeous, 
fingertips go down to come up,
inhale, lift that big 
beach ball up and overhead,
maybe lift your toes here, 
feel that full body connect,
and then exhale down you go.
Forward Fold. (breathing)
Moving with the breath, 
inhale lifts you up half way,
find length here.
Crown of the head 
reaches forward, not down.
And then exhale Forward Fold.
Fabulous.
Fingertips come to the mat here.
We're gonna walk the feet 
together, really together,
bend the knees, 
send the hips back,
take that big beach ball up 
and overhead for chair pose.
Squeeze the 
inner thighs together.
So, lots of space here and
the rotation of the 
shoulders opening
so that your heart 
can be radiant (breathing)
and not closed off.
Send the hips back.
Maybe bend a little deeper,
draw the navel in and upward,
take one more deep 
breath in here, you got this,
maybe lift the toes.
Then, exhale, Forward Fold.
Inhale half way lift again.
Exhale, bend the knees, 
plant the palms,
step or hop it back to plank.
Nice strong plank here.
Inhale to come 
forward onto the toes
and then exhale to 
either come belly to Cobra
or now, chaturanga 
to Upward Facing Dog.
So, use an inhale 
to open your heart
in Up-dog or Cobra
and then exhale to travel 
back to Downward Facing Dog.
(breathing)
Moving with the 
breath. (breathing)
Great, walk your 
feet into the midline
and inhale lift the 
right leg up high (breathing),
exhale knee to nose, 
navel draws up.
Then, step it up, 
nice, low lunge,
lower the back knee, and inhale.
Lift that big beach ball 
all the way up and overhead.
Then exhale left fingertips 
back, right fingertips forward,
head over heart, 
heart over pelvis.
(breathing)
Imagine your in two 
panes of glass here.
So press in your foundation.
Then, inhale, 
fingertips come up,
then exhale, right fingertips
back, left fingertips forward.
(breathing)
Inhale, lift up 
from the pelvic floor.
Exhale relax your shoulders.
Gorgeous, inhale, 
reach for the sky,
and exhale all the way down.
Plant the palms, 
curl the back toes under,
send it straight 
to Downward Facing Dog
or you'll go belly to Cobra
or chaturanga to Up-dog.
So, a little 
flow here is optional
and then your Downward Dog.
Take a deep 
breath in (breathing)
and let it go. (breathing)
Walk the feet to the midline.
Anchor the right 
heel down this time
and inhale lift 
the left leg up high.
Exhale, knee to nose, 
rounding through the spine,
and then step it up.
Lower the back knee down,
find your footing 
and then big beach ball
up and overhead as 
you inhale, rise up.
Exhale nice and steady.
So, keep the inner 
thigh squeezing to the midline
as you reach to the 
right fingertips back
and left fingertips forward.
Inhale find length (breathing)
and exhale relax the 
shoulders. (breathing)
Inhale reach for the sky, twist,
exhale, left fingertips back, 
right fingertips forward.
Focus on the 
sensation over the shapes
you might even just be here.
Inhale. (breathing)
Exhale, relax the shoulders.
Then, big inhale to 
reach all the way up
and exhale all the way down.
Again, optional vinaysa here.
Plant the palms, step it back.
You move through 
a little flow here
or you go straight to 
your Downward Facing Dog.
(breathing)
Inhale to open your heart
and exhale, Downward Facing Dog.
(breathing)
Inhaling deeply here, 
press away from your yoga mat.
(breathing)
And exhale, sigh 
it out (breathing).
Awesome.
Slowly look forward, inhale,
exhale ragdoll to 
the top of your mat.
Forward Fold, uttanasana.
(breathing)
Big inhale lifts you up halfway,
find length. (breathing)
Exhale to soften 
and bow. (breathing)
Inhale root to rise your inhale.
Reach for the sky 
big stretch, big breath.
And exhale hands to heart.
(breathing)
Great work.
Bring the feet really together.
Try not to look 
down at your feet
when you bring the feet 
together, it's hard, I know.
(breathing)
Inhale (breathing)
and exhale to relax 
the shoulders. (breathing)
Soft knees, 
inhale, reach for the sky.
(breathing)
Exhale, Forward Fold.
(breathing)
Inhale lifts you up 
halfway. (breathing)
Exhale to soften and bow.
Plant the palms, bend the knees,
we're gonna step the right 
foot back followed by the left.
Last plank, you got this.
Press away from your yoga mat,
tug the shoulders 
away from the ears.
Take a deep 
breath in (breathing)
and exhale, Downward 
Facing Dog. (breathing)
Beautiful, from here, 
we're gonna walk the
big toes to the 
midline one last time
and inhale, reach 
the right foot up high.
Exhale, knee to 
nose (breathing),
and slowly step it all 
the way up, nice, low lunge.
This time,
keep the back knee lifted.
Inhale, open the 
chest (breathing)
and exhale, relax the 
shoulders. (breathing)
Now, check it out.
I'm bringing my right hand
next to my right foot
and walk my right foot out.
So, I'm coming 
into a lizard here.
Now, open through the chest,
breathe in, now exhale,
lower the back knee 
if you like.
But you've already been here,
so you might just keep it up.
Breathing deep here, 
one more full breath.
(breathing)
Wonderful.
Now, soft bend in 
both knees here, guys.
Keep it soft and playful.
I'm gonna slowly walk through,
take my hands with me 
guiding my way all the way back
to my nice, low lunge 
now at the back of my mat.
Loop the shoulders, 
keep the back knee lifted.
Inhale, look forward
and then exhale, slowly bringing
the left hand (breathing)
to the inside, maybe 
walking the left foot out.
Nice lizard variation here,
you can lower the back 
knee here if you like
but it's already lifted, so 
let's see what happens if we
really reach 
that right heel back
and take one more 
deep breath in here.
(breathing)
Fabulous.
Then, slowly using the hands,
soft bend in both knees
to come all the way through
to a nice, 
wide-legged Forward Fold.
Turn the toes in slightly.
Loop the shoulders, 
find your breath again.
(breathing)
And inhale, 
lengthen through the crown,
long, beautiful neck.
And when you feel like 
you found your footing,
exhale to fold in.
Wide-legged Forward Fold.
So, you might just 
be here on the fists.
Such a wonderful, 
therapeutic posture.
In time, we're 
walking the hands in line
with the arches of the feet.
Take one more deep breath here.
Just coming to this 
pose so you can really see
where you're at today.
Practice honoring 
where you are at today.
We'll be coming to 
this pose again and again
and it's fun and 
just wanted to see how it
evolves and changes.
If your crown of the head 
is reaching towards the ground
come back up.
And slowly, we'll 
soften the bend of the knees
and heel, toe, 
heel, toe the feet in.
So, just slowly inch 
your feet all the way back in
so that you're at 
a nice Forward Fold
in the center of your mat.
Toes pointing forward.
(breathing)
Big inhale lifts you up halfway,
pull the shoulders back, 
find length,
and exhale to soften and bow.
Bend the knees generously,
fingertips come out to the sides
and we lift the heels 
feeling that big stretch
through the feet as 
you come all the way up.
(breathing)
Feel the blood 
flow opposite direction.
You can stay here 
with finger tips on the mat
or loop the shoulders
and bring the palms 
together. (breathing)
And if you feel good here,
you might practice 
bringing the feet together,
knees together.
(breathing)
Just feeling it out.
Nice stretch in the feet.
So, we're either here,
here or in a 
nice little toe stand.
All right and take 
one more deep breath in
lifting up through 
that center plumb line,
give it your all, 
and then exhale release.
Everyone, use your fingers
to be really 
mindful of the knees
to come all the 
way onto your bum.
So, you'll turn
and come onto your bum.
Open the knees out wide, 
grab the ankles.
Soles of the feet come 
together, loop the shoulders,
inhale, lift up,
and then exhale, 
slowly chin to chest
rounding through the spine.
Inhale lift up,
nice little booty 
massage on this one too.
And then exhale, 
chin to chest (breathing).
And one more time.
Inhale, lift up,
really lifting up
from the center.
So, draw the 
navel inward and upward.
Lift, lift, lift, lift.
Engage the intercostal muscles
those transverse 
abdominis there.
Even if you're not 
familiar with the muscles
of your core, just 
see if you can connect.
Again, move from 
a place you connect
as you lift up.
And then release, awesome.
Send the legs out long
and slowly come to 
lie flat on your back.
(breathing)
Get centered on the mat.
And then when you're 
ready, lift the knees up,
soles of the feet are gonna come
right down to the mat.
Lower back 
becomes flush with the mat
so scoop the tailbone up.
And then, whenever you're ready,
send the right leg up high.
Point and flex.
Maybe rotate the ankle 
one way and then the other.
Just finding length.
Really try reach your 
right toes towards your face
when your flex.
And then feel 
how that's connected
to the muscles 
of the lower back.
(breathing)
Keep breathing.
And then, awesome.
Now, we'll cross the 
right ankle over the top
of the left thigh, 
press up off the left toes,
left shin is 
parallel to the ceiling here,
and then we're 
gonna reach through,
interlace the fingertips 
behind the left thigh.
Use your right elbow to 
press your right inner thigh out
and then we squeeze the 
legs up towards the chest.
Stay active in the 
toes here breathing deep.
(breathing)
Beautiful.
Then, slowly lower 
the left foot down.
Right foot comes all 
the way up towards the sky
and then we release.
Second side.
So, start by just 
bringing the left foot up
and allowing the blood 
to flow opposite direction.
Finding length through the leg
even if the knee is bent.
Really finding that
connection between the 
toes and the heel (breathing)
by pointing and 
flexing or rotating the ankle
and then noticing 
how that's connected
to the muscles of the back body.
You can even 
feel it on the ground.
(breathing)
Feel supported by the earth
and make sure you're 
not adding any tension here
so relax your shoulders.
(breathing)
Fabulous. Then inhale in
and exhale, cross the left ankle
over the top of the right thigh.
When you're ready, 
press up off the right toes
and we'll throw the needle here.
Right shin is 
parallel to the ceiling
and so rather than 
just letting this go,
bright the right shin parallel
and imagine 
pressing your right foot
into an imaginary wall 
so it's nice and active.
Then use your left elbow
to press the 
left inner thigh out
and squeeze the legs 
up towards the chest.
(breathing)
And stay present 
for yourself here.
Keep noticing, 
ah, what do I feel?
What's going on?
(breathing)
Awesome, take 
one more breath here.
(breathing)
Then use your exhale to release
and unravel.
Gorgeous.
Now take the base of the palms
to the front of the hip creases
and just give it 
a little massage.
And then slowly,
connecting the 
lower back to the earth
press into your feet, and slowly
you're gonna walk 
your palms all the way up
towards your knees
and then all the way back down.
And then all the way back up
peeling up through the spine.
And all the way back down.
So you want to stay in 
control on your way down.
This is what helps build 
muscle in the abdominal wall.
Nice controlled movement.
It's also really 
good for the spine.
Let's do a couple more.
Keeping the head 
and the neck integrated,
not crunched.
Awesome and then the 
next time that you reach up
toward the knees, stay there.
And then we'll open the palms
find the rotation that 
we've been playing with
in the shoulder.
Lift the toes here
and then baby pulses as 
you look up towards the sky.
(breathing)
Find an exhale.
Spread your toes.
(breathing)
Pinkies up towards the ceiling.
And release with control.
(sighing)
Extending the legs out long.
Arms come to your sides.
Windshield wiper the toes.
Back and forth, 
back and forth, back and forth,
and snuggle the shoulder blades
underneath your heart space.
Take a deep breath in, inhale,
lots of love in,
(breathing)
and exhale, 
lots of love out. (breathing)
Again, lots of love in,
I honor exactly 
who I am (breathing)
and where I'm at 
today. (breathing)
So each practice is 
intended to build upon the next.
So don't forget
this practice of honoring 
exactly where you are
each time you show up for
yourself on your 
yoga mat. (light music)
I think it's a 
really powerful practice
and I don't think it's 
necessarily an easy one.
So, hats off to 
you for being here.
Thank you so much 
for sharing your time
and your energy with me.
I'll see you tomorrow.
Take good care.
Namaste.
(light music)
