- Hello my sweet 
friends and welcome.
It is day two of 
your yoga revolution.
Today we're gonna 
practice moving with intention,
building on 
yesterday's practice,
so hop into something 
comfy, and let's get started.
(light music)
Alright my friends, let's begin
in a nice, 
comfortable seat today.
Sit up nice and 
tall, and right away,
draw the hands 
together, Anjali Mudra
at the heart, prayer position.
And notice how 
this makes you feel.
You might even 
close your eyes here.
And then take a moment 
to consider why you're here.
What led you to this moment?
Set a little intention 
for the next 30 days.
Let it be kind.
Let it be thoughtful.
And it can just be simply,
I want to get 
through the 31 days.
Just take a moment to connect
to why you're here basically.
And then take a deep breath in.
And exhale, 
relax your shoulders.
Then bat the eyelashes 
open, and release the hands
to the knees, so it's not 
really what you came up with,
but it's the act 
of just connecting
and allowing the mind and the
body to come together and say,
"Yes, okay, I'm here."
So that awareness is key.
So we inhale, press 
the palms into the knees
and lift the chest here.
And exhale, chin to chest, 
rounding through the spine.
So today's practice is 
about moving with intention.
As you inhale, lift the heart.
And exhale, 
round through the spine.
So just explore 
that in your body.
For me, it's about 
slowing down and moving
from a place of connect.
So, we jerk ourselves 
around plenty off the yoga mat,
and we are rushed and rushed 
and rushed off the yoga mat,
and then we come on the yoga mat
and then we do the same thing, 
so can we slow it down here?
And really set our 
sights on moving from a place
of connect for the next 30 days,
whatever that means to you.
It could be really 
moving from your center,
maybe more 
anatomically you consider
really moving from 
your core, from your middle.
But maybe it's 
moving with a kindness.
This idea of being 
gentle and kind with yourself
on the yoga mat, so 
that you're gentle and kind
with yourself, and with 
others, off the yoga mat.
Do one more spinal flex
here, think Cat-Cow here,
so really articulate 
through the spine,
as you inhale, lift your heart.
And exhale, draw 
your chin to your chest.
(exhaling breath)
Great, inhale, come 
all the way back up.
We'll squeeze the 
shoulders up to the ears
with a big inhale.
Then exhale, drop 'em down.
Two more, inhale, 
squeeze and lift.
Exhale, drop it like it's hot.
And one more, 
inhale, squeeze and lift.
And exhale, relax.
Beautiful, chin to chest here,
we're just gonna draw U's,
U's (laughs), U 
shapes with the nose,
so drawing all the 
way up to one side,
and then down through center,
and all the way 
up to the other side.
And down through center.
And even here are you 
just kind of mastering
the task of 
drawing U's with the nose
or can you really 
move with intention?
Feel it out.
As I said yesterday, we 
are really not here to do yoga.
We'll use the tools of 
yoga, but we'll use them
to create an experience.
Mmmmmm.
Alright, we'll 
come back to center.
Bring the head above the heart,
the heart right 
above the pelvis.
Take a deep breath in.
Then send the hands out long.
Exhale, come 
forward onto all fours.
(exhaling breath)
When you get there, really 
set yourself up for greatness,
so spread the fingertips, 
wrists underneath the shoulders,
knees directly 
underneath the hip points.
Then we're gonna 
curl the toes under today,
and come into that hovering 
table to light a little fire
in the belly, so here we go,
press away from your yoga mat.
Everyone really 
lift up between the space
in the upper back body 
between your shoulder blades.
So lift the back 
body up towards the sky,
so we're not collapsed here.
And here we go, inhale in, 
gaze straight down.
Exhale, lift the knees 
and let them hover for five.
Tops of the shoulders 
draw away from the ears, four.
Long, beautiful neck, three.
Two, and one, beautiful.
Slowly lower the knees down, 
come to the tops of the feet.
Elbows are gonna go 
right where the hands are here
for Heart to Earth Pose.
So keep the fingerprints 
firmly rooted on the mat,
and then slowly begin 
to walk the knees towards
the back edge, keep 
the elbows firmly planted,
and slowly release 
forehead to the earth.
Tailbone and hip creases 
reach up towards the sky,
and then we melt the heart down.
Now start to tap into 
a buoyant breath here.
See if you can 
extend the inhalations
and extend the 
exhales as we start to open up
through the 
chest, the shoulders.
Again, keep clawing into the 
ground with your fingerprints.
Take one more breath here.
And then press into the 
tops of the feet and again,
move from a place of connect,
so carve a line, look 
forward, and rather than
just hurling 
yourself towards your belly,
see if you can press 
into the tops of the feet,
press into your 
elbows and the hands,
and slide all the way through.
Great, slide the hands 
back in line with the rib cage.
Then tuck the chin to the chest.
As you inhale, 
lift up, baby Cobra.
Move with intention.
Exhale to release.
Two more.
As you inhale, squeeze 
the elbows into the side body,
press into your 
fingerprints, and exhale,
take one more, 
moving with your breath.
And release, 
gorgeous, curl the toes under.
You can press up to 
all fours or plank pose.
Big breath lifts you up, 
all fours, tabletop or plank.
Great, fire up through the legs.
Reach the heels towards 
the back edge of your mat,
press away from your yoga 
mat, soft bend in the elbows
here my friends.
Alright we're starting to 
welcome some heat to the body.
You might pedal out 
the feet a little here.
Take one more deep breath in.
And then on the 
exhale, make your way
to Downward Facing Dog.
(exhaling breath)
Really root down through 
that index finger and thumb,
and shake the head 
a little loose here.
Pedal it out.
And then going 
for a nice, slow walk.
Again, moving with intention.
What does that look like?
What does that feel like?
Definitely gonna 
up your yoga game here
if you use today's 
practice to explore
what it feels like 
to move with intention.
We'll walk all the way up 
to the front edge of the mat.
And lots of 
awareness in the feet
as we bring them hip width 
apart, toes pointing forward.
And then bend 
your knees generously,
let your belly come to 
the tops of the thighs.
Arms relax down, and 
again, shake the head loose.
Allow any stress or 
tension to melt off here.
Any weight you've been carrying 
on your back, let it go.
We don't need to carry 
that extra weight with us
on this yoga journey, so 
starting to create some space,
open up some fresh space.
(exhaling breath)
Some good space.
Okay, here we go, big 
inhale to lift you up halfway.
Press into your feet, 
slide the hands
to the tops of the 
thighs or the shins.
Then pull the elbows 
back and find length here.
And then exhale 
to soften and bow.
Rolling all the 
way up to Mountain,
tuck the chin into the chest,
take your time, breathe deeply.
Take your time, draw 
energy up from the earth,
so press into your feet and 
lift up through your arches.
Eventually we'll 
meet in Mountain Pose.
And when you get there, 
take a couple moments
to just feel it out.
You might fix your pants, 
fix your shirt,
stretch the mouth,
lick your lips,
maybe you repeat 
the U shape with the nose,
or take the shoulders 
for a couple loops around.
And for me, these 
moments are really important,
especially if 
you're in a public class,
so that you are 
connected and moving in a way
that feels good for 
you on any given day.
So every practice is different.
Each time you come to the 
mat, you have an opportunity
to listen in a new way, 
create a new experience.
Alright, and then 
when you're ready,
when you feel satisfied, 
we'll open the palms out
and lift up through the sternum.
Stand up really tall here, 
Tadasana, Mountain Pose,
and we're just gonna 
take a second to rotate
the thumbs in and then out.
And then feel how 
that's connected to the tops
of the shoulders, 
or the tops of the arms,
the upper arm bone 
here and the shoulders.
Again, in and out, in and out.
And the next time you're out, 
really wrap the shoulder
blades around, find that 
lift through the sternum,
and then from here, 
we're gonna inhale,
lift the 
fingertips at a flying V,
so trying to keep that 
wrap in the upper back body
as you reach for the sky.
Cool, big breath in here.
Make the most of this, 
stretch, stretch, stretch.
And then exhale all 
the way down, Forward Fold.
Hmmmm.
Inhale lifts you up halfway.
Again, palms on the 
shins or the thighs.
The goal here is to use 
this inhale to create length.
Find length in 
the back of the neck,
this beautiful, 
long line of the spine.
And then exhale, 
just soften and release.
Back up towards 
the sky, big flying V,
as you send the fingertips, 
thumbs are gonna pull
all the way up and back.
Reach for the sky, big full
body stretch here, Volcano Pose.
Lift from the 
arches of the feet,
and exhale, hands to heart.
Lift the sternum 
up to the thumbs.
Lengthen the tailbone down.
Inhale in deeply here.
And exhale completely.
Alright, let's rock and roll.
Big inhale, thumbs lift you up.
Keep that rotation 
in the upper arm bones
as you reach for the sky.
Exhale, forward fold, 
soft bend in the knees.
Slowly lower down.
Inhale, with control, 
halfway lift.
Your version, pull the 
elbows back, shoulders back,
create length, and then 
exhale with your breath,
soften and bow.
Beautiful, bring your 
fingertips to the yoga mat
and walk the feet in.
And then when you're 
ready, see if you can
really move from 
a place to connect,
so we're not just 
tossing our leg back,
but connect to your center.
So draw the navel in 
and up, and from your core,
from your middle, 
step the right foot back.
Lower the right knee down, 
and then loop the shoulders.
Again, try to find 
that openness in the chest,
that lift in the sternum, 
and maybe even play
with that rotation of the 
upper arm bones opening out,
nice low lunge.
Going to come onto the 
top of the back foot here,
and inhale, breathe in.
Then exhale, send the hips back,
flex the left 
toes towards the sky,
runner's stretch, 
breathing deep.
So if you want a 
little more of a stretch here,
you can walk the 
fingertips forward,
and I encourage 
everyone to bend that left knee
so we can really get into 
the belly of that hamstring
there and not just over-
stretching where it attaches,
so soft bend in the elbows, 
soft bend in the knees
is always a nice way 
to go if you want to move
from a place of connect.
Move with intention.
Alright, take 
one more breath here.
Perhaps you lift up from 
the pelvic floor a little.
And then exhale, 
rolling through back to that
nice, low lunge.
This time, thumbs 
lifting up, so fingertips
at a flying V, we inhale, 
reach the fingertips
up towards the sky.
And then come out of 
your stretch a little bit,
especially if 
you're really flexible,
and find that lift 
up through the midline.
Then you can 
slowly ease back into it,
pressing into the top 
of that back foot firmly.
Inhale in, 
maybe lift your heart.
And then exhale, 
cascade it down nice and easy.
Right hand comes to the earth.
Back knee stays 
lowered for this one.
As we inhale, open up 
towards the left, big twist.
Now imagine pulling 
your left hip crease back,
so left hip crease, top of 
the left thighbone pulls back,
and we inhale, 
reach for the sky.
Draw the right 
shoulder away from the ear.
Inhale in, again, smile.
And then exhale with 
control all the way back down.
Beautiful, plant the palms, 
root down through
that index finger and thumb, 
curl the back toes under.
Inhale, look forward.
Then exhale, move from 
the middle, as you lift
the back knee, try to 
move as one moving part here,
rather than a bunch 
of disjointed parts.
One full body experience, 
we come to plank pose.
Breathing deep.
Inhale in.
Exhale, Downward Facing Dog.
Soft, easy movement here.
So we take the idea 
of Sukha, that softness,
that easy movement here, 
building on with day two,
moving from a place of connect.
From your Downward Dog, 
take a deep inhale
in through the nose.
And nice, cleansing 
breath out through the mouth.
Repeat the slow walk 
from before, nice and slow,
stretching through 
the Achilles, the ankles,
the backs of the feet, 
we come all the way up
to that forward fold.
Feet hip width apart.
Big inhale lifts you 
up halfway, find length.
And then exhale to fold.
Root down through the feet.
Inhale, reach for the sky, 
big breath, big stretch.
And exhale, hands to heart, 
lengthen the tailbone down,
lift the sternum up.
Take a deep breath in.
And a big breath out.
Inhale to reach for the sky.
Exhale to fold.
Slow it down, take your time.
Move with your breath.
As you inhale, 
lift up halfway, your version.
And exhale to 
soften and release.
Bring the fingertips to the mat,
walk the feet together, 
arch to arch,
and then again, rather than
just slingin' your left leg out,
see if you can really 
cultivate an awareness
right here in the belly.
Draw the navel 
inward and upward,
and from there, 
step the left foot back.
Maybe you step it lightly.
Beautiful.
Inhale, loop the shoulders,
lower the back knee.
And reconnect with your breath.
Pressing into the 
top of the back foot,
just feel it out, again, 
we're not here to do yoga.
Quite the contrary,
just allowing for 
the story to unfold,
the experience to happen.
Staying present with the breath.
Inhale, open the chest.
And exhale, send the 
right hip crease back this time,
right toes towards 
the sky, Runner's Stretch.
Again, if you want to intensify 
this stretch a little bit,
you'll just walk 
the fingertips forward.
Otherwise, bring them 
right underneath the shoulders.
Breathing deep here.
And then bend that 
right knee just a bit,
breathe a little deeper.
Awesome, then rolling 
through that right foot,
so move with intention, 
move from the middle here
as you come all the way back.
Front knee over front ankle.
Lift up from the pelvic floor.
Fingertips are 
gonna go at that flying V,
so find that rotation 
in the upper arm bone
as you reach for the sky.
And then come up a little bit.
Find that pulling back 
of the right hip crease,
that lift up 
through the center channel.
Press into the top of 
the back foot for stability.
Big breath in, 
maybe slight backbend here
as you lift the 
sternum up and back.
And then exhale, 
soften and release back down.
Keep the back knee where it is.
Left hand comes to the ground.
And when you're ready, 
big twist here.
As we pull the 
right hip crease back,
press away from your 
yoga mat, and inhale,
right fingertips 
reach up towards the sky.
So focus on the 
sensation rather than the shape,
so you might even only 
bring the hand out halfway.
Might feel better 
to just come halfway
and really stay 
connected than to push beyond.
So just noticing, 
accepting where you're at today,
and staying connected.
So if you start to 
restrict your breath,
that's a good 
sign to change it up.
Alright, inhale.
Use an exhale to come back.
Mmmm.
Awesome, inhale to 
look forward, find length.
Exhale, plant both palms, 
curl the back toes under,
and again, draw 
the navel in and up.
Lift the back knee, Plank Pose.
So really pressing down into 
that index finger and thumb.
This time really 
reach the heels back.
Find stillness here and 
let the breath move you.
Careful not to collapse in 
the middle of the back body.
So lift your back 
body up towards the sky.
Try to lift your heart 
space all the way between
your shoulder blades.
Great, take one 
more deep breath in here.
And then slow and with control,
you can lower 
the knees here too.
We'll lower all the 
way down to the belly.
Press into your foundation.
Slide the hands in line with 
the rib cage, and here we go,
moving in three breaths.
We inhale, 
Baby Cobra, open your heart.
Exhale, release.
Inhale, finding that 
lift with the breath.
And cascading 
down with the exhale.
One more, really press 
into the tops of the feet,
press into the pubic 
bone here, hug the elbows in.
And exhale.
Gorgeous.
Curl the toes under, 
press up to plank,
big breath in here.
And exhale to your Downward Dog.
Gorgeous.
So bend the knees this 
time and lift the hip creases
all the way up.
Feel a deeper stretch 
as the heart melts back,
and then find a 
little containment
by drawing the navel in,
hugging the lower ribs in.
Fabulous.
Heels grow heavy here, 
doesn't matter if they come
close to touching 
the ground at all.
Alright, take one 
more deep breath in.
And then use your exhale 
to slowly lower the knees
back down all the way.
Bring the knees together, 
feet together, Child's Pose.
Swim the fingertips around, 
and slow and with control,
forehead comes to mat.
So if this is not a comfortable 
resting pose for you,
you can adapt and choose 
another shape that feels good.
We're gonna take three 
breath cycles in and out,
really seeing if you can 
allow the breath to move you.
(inhaling and exhaling)
Beautiful, and then 
slowly reaching the fingertips
all the way up.
Lift back to all fours.
Beautiful.
From here, bring the 
knees as wide as your yoga mat.
Keep the two big toes in.
And we're gonna slide the 
right hand right underneath
that center line, 
so right into the middle
of your yoga mat and right 
underneath the right shoulder.
Then we keep pressing 
into the tops of the feet here.
Again, moving from 
a place of connect,
so see if you can 
really move as one part
rather than swinging 
your left arm up.
See if you can take 
the whole body and move
as one continuous movement.
As you inhale, reach the 
left fingertips all the way up.
Then exhale in and underneath 
the bridge of the right arm.
Then inhale, open.
And exhale, twist.
Shooooooooo.
Inhale, open.
And last one, 
moving with the breath.
And on this one, you're 
gonna rest on your left ear
and send your right 
fingertips all the way out
towards the front edge.
Keep awareness in the 
tops of your feet, and again,
just like we did in Down Dog,
see if you can lift the 
hip creases up towards the sky,
tailbone up towards the sky.
Beautiful.
Then if you'd like to 
take another variation
with this top arm here, you 
can, bringing the right hand
to the small of the back, 
or keeping it really active,
and reaching up 
towards the heavens.
Take one more deep 
breath in here wherever you are.
And a long 
exhale out with control.
Great, move from your center.
Draw the navel in and up, 
and that's what brings you
all the way back.
Left hand comes to the midline,
and moving from 
a place of connect.
Move with intention.
As you reach for the sky, 
inhale, right hand up.
And exhale in and underneath 
the bridge of the left arm,
so you have 
awareness through every part,
all your fingertips.
Awareness through all your toes.
And so this can be 
a little challenging,
so just try to 
stick with it even though
it seems like we're 
doing simple action.
To really move with intention
requires focus,
and that can be hard work.
Okay, do one more.
And then the next time 
your ear comes to the mat,
send your left 
fingertips up towards the sky.
Big stretch for 
the upper back body.
Really great for the neck, 
the shoulders, and the back.
Breathing deep.
Imagine lifting your hip 
creases up towards the sky,
tail towards the sky, 
and then you can take
any variation you 
like with this top arm,
continuing to breathe deep.
(inhaling and exhaling)
Inhale in.
Exhale, allow your left hand 
to come all the way back up,
navel draws in and up, 
we try to move from our center,
and come all the 
way back to all fours.
Walk the knees 
underneath the hips.
Swing the legs to one side.
So swing the toes to one side,
and come all the way to a seat.
We're gonna bring the 
soles of the feet together
for Cobbler's Pose.
So grab the ankles, soles 
of the feet come together.
We loop the 
shoulders and find this lift
up from the pelvic floor.
Now anchor some weight 
down through the elbows,
down through the shoulders, 
and down through
the tops of the thighs, 
so basically you try to find
places to lift and lengthen,
and then places to ground.
And that really 
is the true nature
of our Hatha Yoga Practice,
balancing these 
two opposing forces.
This idea of finding a 
sense of balance and ease
between the sun and the moon.
We'll be talking more 
about that as the days go on.
Great, just take 
one more breath here.
And then we'll 
release the hands,
bring them to the 
outer edges of the thighs,
and then nice and slow, 
in one sweeping movement,
we're gonna close 
'em in, lean back,
and lift the shins parallel.
So hands are on the 
backs of the thighs,
now lift the shins parallel, 
excuse me, to the ceiling.
Now you can hold on 
here, breathing deep,
and once again we'll try to 
lift up from the pelvic floor,
find places to lift and lengthen
and places to ground here.
And then find places where 
you can add a little Sukha,
a little ease.
And don't add any tension.
Soften.
Fabulous.
If you want to 
stay here you can.
Otherwise, I invite you to 
reach the fingertips forward,
find that rotation 
in the upper arm bones
by opening the palms.
Great, inhale in.
Exhale, we're gonna lower.
Slowly send the toes 
forward, hands stay facing
up towards the sky.
Inhale, lift.
Exhale, lower.
(exhaling breath)
Inhale, lift.
And exhale, lower.
Inhale, lift, last one.
And exhale, this time, 
send the legs out, arms out,
big flying V.
Great, catch yourself 
and come all the way down
on your back, awesome.
Moving from a place 
to connect even here,
slowly lower down.
Great, we're gonna bring the 
feet as wide as the yoga mat.
Knees fall in together, 
finding that internal rotation
in the hip, take the 
left hand to the heart,
right hand to the belly.
Take a deep breath in.
And exhale, sigh it out.
(sighing breath)
Keep the feet where 
they are, and nice and slow,
we're gonna allow both 
knees to windshield wiper
over towards the 
right side of the mat.
You can stay here or 
for a deeper stretch,
cross the right foot over 
the top of the left thigh,
right ankle on the left thigh.
And breathe deep, nice, 
long, smooth deep breaths here.
You might even soften 
your gaze or close your eyes.
And then with control, 
releasing the right foot down.
Enjoying this nice, 
little booty massage
as you roll all 
the way through center,
and then take both 
knees over towards the left.
Reach the right knee down.
And if you need a 
little more, cross left ankle,
left foot over the 
top of the right thigh.
Inhale in.
And exhale, 
release back to center.
And we'll walk the heels in.
Prepare for Bridge Pose.
Fingertips come down, 
snuggle the shoulder blades
underneath your heart space, 
and when you're ready,
big inhale to 
slowly peel the hips up,
reaching the sits bones 
towards the backs of the knees,
so the shins stay 
perpendicular to the mat.
We imagine a block 
between the thighs,
so keep some energy 
there, and slowly lift up.
Interlace the 
fingertips behind the tailbone.
Walk the forearms in.
And then allow your 
breath to move you here.
Lift the chest to the chin, 
and the chin towards the sky.
Again, chest to chin, 
and chin towards the sky.
Take one more breath.
Then exhale, with control, 
release all the way down.
Really finding 
that yummy articulation
through the spine here.
Mmm, awesome, 
press up off the toes,
hug the knees into the chest,
and we're gonna 
take Happy Baby here,
so you'll grab the 
outer edges of the feet
and lengthen 
the tailbone towards
the front edge of the mat.
If it's too much to 
do both legs at one time,
you can just do one 
foot up towards the sky,
and then the other, alternating.
So our last few 
moments here on the mat,
strike up the band.
(laughs)
Find a nice, active breath.
And then we'll release 
the feet all the way down.
Extend the legs out long.
And inhale, reach for the 
sky, big full body stretch here.
And exhale, release, 
hands come down at the sides.
We relaxed the soles 
of the feet, the ankles.
We let go in the legs.
Let the hips grow heavy.
Open mind, open heart.
Allow the weight of 
the arms to rest gently,
and just notice if 
you're tightly bound up here.
See if you can 
create a little more space
and really set your
Shavasana up today 
with some intention.
Decide what feels good.
Palms face down, palms face up.
Heels together or maybe 
as wide as your yoga mat.
Then inhale lots of 
love in, give thanks.
Exhale, lots of love out.
So when we practice moving 
with intention on the mat,
it becomes easier for us to 
move from a place of connect
and move with intention 
and awareness off the mat.
So thank you so much 
for sharing your time
and your energy, and 
your practice with me today.
We'll bring the palms together.
Inhale in.
And exhale to empty out.
I'll see you tomorrow, 
day three.
Nice work everyone.
Namaste.
(light music)
