- What's up everyone and welcome
to your 31 Day Yoga Revolution.
Today is day 21 and
I am ready to pump, you up.
Today we practice strength.
Let's get started.
(lively orchestral music)
Alright my friends, 
let's begin in a nice,
comfortable seat of your choice.
We're just gonna 
take a hot second here
to tune into the 
breath and to settle in.
So, any way 
you'd like to sit here,
just come to a place 
where you can sit up tall,
upright in the spine.
Day 21, we're legal now, 
in the US anyway.
Strength.
So we think of a 
strong yoga practice,
we think, ah physical muscles
and we are going to have
a nice, well 
rounded practice today,
but I'd like to begin by
asking you to close your eyes
or soften your gaze 
and think of one thing
that you love about yourself.
Just honestly, don't hold back.
No holding back, 
just think of one thing
that you're like, 
I'm pretty awesome at this,
or I love this about myself.
Anything at all, no rules.
Okay, taking a 
moment to think of one thing
that you just 
love about yourself.
And when you feel like 
you have something, anything,
anything at all, it could be
simply that you love
that you're showin' 
up for yourself here
in this 31 day journey.
You can get really specific.
It can be
anything really.
If it feels like it's 
superficial even,
no, it's perfect,
just whatever you 
landed on, embrace it.
One thing you 
love about yourself,
and then let's 
take a deep breath in.
Big, full, full, 
full, full, full breath.
And a long breath out.
And just hold on to that one
thing you love about yourself
as you breathe in, 
notice how it makes you feel.
And breathe out.
Way to show up 
for yourself today.
Let's get crackin'.
We're gonna bring 
the palms together.
If you're feeling 
adventurous and fiery,
clap the palms together.
Jai namaste.
And we're gonna come 
forward and through all fours
and to our Downward 
Facing Dog, right away.
Take a deep breath 
in when you get there.
And a long breath out 
to shake the head loose.
So, the mantra today
is I am strong,
but not in just 
the physical body,
or working in 
the physical body,
in mind and spirit.
So hold on to 
that feeling you had
when you thought about one
thing you loved about yourself
and anchor in that 
feeling, that sensation
as you move here in Down Dog
and begin to cultivate 
a more conscious breath.
Press away from your 
yoga mat with your hands.
And then slowly inhale, 
look forward, bend the knees,
and exhale, make 
your way to the top.
Forward Fold, 
take a couple breaths here.
Strong awareness 
throughout the whole body.
Let it unravel.
So when we become strong 
and aware in our inner world,
we're able to move 
with strength and awareness
in the outer world.
So yes the body can be, 
and I would say is a reflection
of that, so when 
we're strong in body,
it's easier to move that way.
But really it's gotta 
come from the right place,
we can't just be arbitrarily 
building these muscles
and then hope for the best.
When we look in the mirror,
we need to be able to feel
the strength, not just see it.
Okey doke, here we go.
Slowly rolling up 
whenever you're ready.
Nice and slow, 
I'll meet you in Mountain Pose.
Connect to strong 
footing as you roll up.
And rise up 
through your heart space.
Lengthen through 
the crown of the head.
And if the feet 
are not together,
bring 'em really together
so you can really feel that
awareness through the feet,
that strong, 
four-part equal standing.
You might even lift the 
toes so you can experiment
with that, and then squeeze
the legs together, 
really together.
And then inhale, 
reach the arms all the way
up and overhead.
Really try to 
maximize this stretch here.
Draw your navel 
inward and upward.
Find that strength, 
that support from within,
it's energetic, 
it's not just musculature.
So draw energy up 
through the front body.
Ground through the back body.
Squeeze the legs together.
And then check it out, 
right away, big inhale.
Exhale, bend the knees, 
send the hips back, Chair Pose.
Do a little hair toss.
♫ I do my hair toss
♫ Check my nails
Okay, open 
(laughs) your palms wide,
energy in the fingertips.
Sink a little deeper, 
you got this.
Tuck the chin, lengthen 
through the back of the neck.
Hug the lower ribs in, 
you're doin' awesome.
Fabulous, then power up.
Press into your feet.
Reach for the sky.
Root to rise here.
Awesome work.
And then exhale, 
down we go, Forward Fold.
Soft bend in the knees.
Strong breath.
Inhale lifts you up halfway.
Play around here.
Make each one 
a little different,
and then exhale, 
soften and bow, forward fold.
Great, plant the palms.
Step the right foot back.
Step the left foot back.
Nice, strong plank.
Power up here, you got this.
We're gonna rock 
front and back here,
just really creating 
a nice long line
from the crown to the tail.
So press away 
from your yoga mat.
Press into all 
your fingerprints.
Reach the heels front and back,
finding a nice 
articulation through the feet,
stretching through the feet.
Yes, beautiful, 
Downward Facing Dog.
Inhale, lots of love in.
Exhale, lots of love out.
Hug the lower ribs in.
So if you're dumping 
into the front body here,
hug it in, hike it up and in.
Contain that front body energy.
Beautiful, then we'll 
bring the feet together
and inhale, 
lift the right leg up high.
Exhale, knee to nose, 
rounding through.
Inhale, Three-legged Dog.
And exhale, step it up.
Nice, low lunge.
Lower the back knee, 
open the chest, inhale.
And then exhale, press 
into the top of the back foot.
Send the hips back, 
runner's stretch or half splits.
(exhaling breath)
Now here we go.
Move from your center, strong
and steady as we roll through.
Come to a nice, low lunge, 
curl the back toes under,
and then we're gonna 
pivot and open up, Warrior II.
Strong focus out past 
your right fingertips.
Strong lower body.
And find that ease, 
the grace in the upper body.
Peaceful Warrior, keep 
pressing into the outer
edge of your back foot.
Engage the left inner thigh.
Inhale, reach right 
fingertips forward, up and back.
Inhale in here, stretch.
And then exhale, right elbow
to the top of the right thigh.
Extended side angle or you
can take the right fingertips
all the way down and inhale, 
open up towards the sky.
Take a deep breath in here.
Maybe the left 
fingertips reach forward.
And then exhale, all the way
back down to your low lunge.
Keep the back knee 
lowered or lifted here.
Inhale, open the chest.
Then exhale, plant the palms.
Step it back, knees 
can be on the ground here.
We're gonna lower 
all the way to the belly.
Big breath in.
Exhale, lower down.
Here we go, 
inhale, Cobra lifts you up,
open your heart, 
keep the neck nice and long.
And then exhale to release.
Curl the toes under, 
press up to all fours or plank.
Big breath in.
And then exhale to 
your Downward Facing Dog.
Great, take an inhale in here.
Long breath out.
Inhale, walk the feet 
together and lift the left leg
up high as you breathe in.
Exhale, knee to nose, 
press away from your yoga mat,
round through the spine.
Inhale, Three-legged Dog, 
building strength.
And exhale, 
step it all the way through
and lower the back knee.
Loop the shoulders, 
inhale, open your heart.
And then exhale, send it back,
press into the 
top of the back foot,
flex the left toes.
Soft bend in that 
knee here, half splits.
And then here we go,
rolling through that 
front foot nice and slow.
Opening up through the chest.
Curl the back toes under.
Then move from your center,
so connect to your core here.
As you lift the back knee, 
pivot on the back foot,
and open all the 
way up to Warrior II.
Strong Warrior.
So strong lower body, 
strong foundation.
We're working with 
our opposition here,
lifting the front body,
grounding through the back body.
Peaceful Warrior, here we go.
Left fingertips reach forward.
Keep that front 
knee over the front ankle
as you reach up and back.
Inhale, find length.
And exhale, here we go, 
Extended Side Angle.
Left elbow comes to 
the top of the left thigh
or maybe all the 
way down in time.
We inhale, reach for the sky.
Variations here of 
course are welcome.
Using your 
breath to find expansion
and using the exhale to 
gain stability, strength.
One more big breath in.
Then use your exhale 
to come all the way back
down to your lunge.
Inhale to look forward.
Exhale.
Connect.
Hands to earth.
Send the left toes back.
And we flow.
Belly to Cobra or 
Chaturanga to Upward Facing Dog,
moving with your breath.
Inhale, open the chest.
And exhale to your Down Dog.
You can also take 
a Child's Pose here.
We're gonna be 
here for three breaths.
Count them.
Listen to them.
(exhaling and inhaling)
Wonderful, on your 
next inhale, look forward.
Soften through the knees and
make your way to the top.
Big inhale lifts you up halfway.
Find a lightness 
as you lengthen.
And then exhale, soften and bow.
Root down through the feet.
Squeeze the legs together.
Inhale, reach for the sky.
Yes.
And exhale, hands to heart, 
bring it all together.
Close your eyes, 
observe the breath here.
Life is good.
Open the eyes, 
take a deep breath in.
On the exhale, 
send the fingertips forward,
squeeze the legs together,
and send the hips back, 
Utkatasana, Chair Pose.
Find a lightness, 
make it your own.
You are strong.
And we need to be strong, 
but we need that strength
to really come 
from a good place,
to come from an honest place,
to come from within,
so that we can use 
our strength to do good
in this dang world!
Am I right?
So take one more breath here,
maybe sink a little lower,
lift your toes.
Lengthen tailbone down.
And then here we go, power up, 
squeeze the legs together,
press into the earth.
Inhale, rise up.
Yes, I am woman, hear me roar!
Just kidding and exhale, 
floating it down.
(laughing)
Have some fun.
Big breath in lifts you 
up halfway ladies and gents.
And exhale, soften and bow.
Bend the knees, plant the palms,
step the right foot back.
Step the left 
foot back, Plank Pose.
Great, this time 
really reach the heels
towards the back 
edge of your mat.
And reach the 
crown of the head towards
the front edge of your mat.
Beautiful, building strength.
Now in this Plank Pose, 
you might start to tremble,
you can always lower the 
knees, even cross the ankles
for style points.
So just stick 
with me, don't give up.
Can also come onto the 
forearms, forearm plank,
but it's here that I'd like 
you to send your gaze
straight down, really fire up, 
whole body experience.
Fire up your breath 
and think of something else
that you really 
freakin' love about yourself,
anything at all, 
anything at all,
anything you can think of.
And when you have it and do
not give up until you have it,
when you have something, 
do you have it?
You can release all 
the way onto the belly.
Hallelujah, slide the 
hands in line with the ribs.
Press into your 
feet and inhale, Cobra.
And exhale, pressing up 
to all fours, Child's Pose.
Three breaths 
here, count them out.
Listen to the 
sound of your breath.
(inhaling and exhaling)
Pro tip, I wipe a 
little lavender or a little oil
on my yoga mat so each 
time I come to this relaxation
or this pause,
instead of my 
mind swirling off,
I can stay present 
with my breath,
contemplate my sensations.
Hakuna matata.
Enjoy the 
essential oil on my mat.
Okay, here we go.
Coming back up to all fours.
Take your time, take your time.
You're doing great work, 
awesome work.
We're gonna 
come to Downward Dog.
Move at your own pace.
And we'll walk 
the feet together.
And inhale, 
lift the right leg up high.
Exhale, knee to nose.
Inhale, right leg up high.
Exhale, step it up.
Lower the back knee.
This time keep the 
back toes curled under
and inhale, sweep the arms
all the way up and overhead.
Big breath in.
Big breath out.
Send the hips back, 
big breath in.
Half splits.
And then check 
it out, Warrior II.
Back toes are 
already curled under here.
We transition, move with 
your breath, Warrior II.
Strong focus.
Peaceful Warrior, inhale,
reach forward, up, and back.
Take a deep breath in.
Then exhale, 
Extended Side Angle.
Inhale to find 
expansion here, breathe.
Then exhale to come 
all the way back down.
Plant the palms, step it back.
You can go 
straight to Downward Dog
or you can move belly to
Cobra or Chaturanga to Up Dog.
In your Downward Dog, 
take a deep breath in.
Nice cleansing breath 
out through the mouth.
Walk the feet together.
Inhale, lift the left 
leg up high, stick with me.
Exhale, knee to nose.
Inhale, lifts you up.
Exhale, step into 
your low lunge.
Lower the back knee.
Move with care, inhale, 
back toes are curled under.
Reach the fingertips up high,
big stretch, opening.
And exhale, rain it down.
Send the hips back, 
left toes towards the sky.
Back toes are 
curled under, here we go,
moving from a place of 
connect, rolling through
that front foot, 
pivoting on the back foot,
and then sweeping the arms
all the way up and overhead,
finding that nice, strong focus 
as you send energy out
way beyond the physical body,
way beyond the fingertips.
Peaceful Warrior, 
inhale, reach forward.
Draw a big line up and back.
Inhale in.
Exhale, Extended Side Angle.
Take your time.
Use the inhale 
to find expansion.
Exhale to draw 
things in, connect.
Find stability, one more breath.
Then exhale, 
pivot on the back foot.
We come back to 
our lunge, inhale.
And exhale, plant the palms, 
last call for a Vinyasa,
take it or leave it.
You do not have to take it.
Moving with your breath.
Finding what feels good.
We'll meet in Downward Dog.
In Down Dog, 
take a deep breath in.
Big cleansing 
breath out, empty out.
Walk the feet to 
the middle of the mat.
Hands to the feet.
Bring the feet together, 
really together.
Inhale lifts you 
up halfway, find length.
Exhale to soften 
and bow, beautiful.
Root to rise here, really 
squeeze the legs together,
reach for the sky.
And exhale, gather it 
all in, hands to heart.
Deep breath in.
Long breath out, 
observe your breath here.
Maybe you can 
feel your heart beat.
Awesome work.
Bat the eyelashes open, 
open your eyes
if they are not already,
and we're gonna take 
the feet pretty wide.
So wider than hip width apart.
And then turn your toes 
out and adjust your footing
so that you can really 
get your bum, your center
underneath you, 
so save this for the club,
and for now (laughs), 
we're giving you mobility
and strength for the club.
So draw it in.
Like I go to the 
club anymore, okay,
like I ever went to the club.
More on that later, 
lift up through your heart.
So the main thing is we 
want to kind of take this
arching of the back and 
take all this wonderful work
we've done thus 
far in our exploration
to really connect to our core,
so we're not just creating
tension in the core muscles,
but again, working 
full body awareness.
For some, 
this'll be a no-brainer.
For others, you're 
maybe new to that awareness,
that area of the body, 
awareness, moving,
and just one moving part.
It's tricky, take your time.
Or if you're 
healing from an injury.
Inhale, exhale, bend the knees,
let them track your toes.
So you might have 
to walk your heels in.
We're coming into 
Goddess Pose or Horse Pose,
but I feel like 
Goddess Pose
is more powerful.
So it can be 
God or Goddess Pose.
In my foundations of this video,
we call it God or Goddess Pose.
So hands are 
gonna come at the heart
if they are not 
already, and as always,
you can decide what 
sort of flavor you want.
You want something soft 
to marry with this strength
down below or do you 
need the power of the elbows
going out left to right 
to really support you here?
This is tricky and 
we're not gonna be here long,
so breathe with me, 
imagine you're leaning up
against a wall, 
great for posture,
great full-body strengthener.
Inhale in, smile, 
tap into that inner smile,
and exhale, sink a 
little lower, you got this.
Then slowly release the hands
to the tops of the thighs
and then we're gonna 
keep the feet pressing into
all four corners, 
keep the feet where they are
and draw the left shoulder 
into the center line.
Big stretch.
Tuck the chin into 
the chest and lengthen
through the neck here 
and maybe you can even
sink a little lower.
Breathe into your belly, 
great for the digestive organs.
Careful you're not 
gripping in the toes.
One more breath.
Then inhale lifts you up.
And then exhale, 
right shoulder in.
Press into the outer 
edges of the feet, you got this.
Tuck the chin, 
make sure you're lengthening
through the neck.
Breathe into your belly, 
so feel your belly, your gut
get some good air here.
Someone please quote me on that.
And then exhale, draw it back.
Don't give up.
Bring the palms together.
Actually bring the 
right hand to a fist
and left palm covers the fist
and we sink a little lower,
a little lower, 
a little lower, a little lower,
and then release.
(exhaling breath)
Hallelujah.
Walk the feet together,
heel-toe.
Or you can hop it together.
Or you can do a little dance.
And we're gonna walk or dance
back up to the top of the mat.
Big inhale to reach for the sky.
Clap the palms together, 
the celebratory namaste, Jai.
Take a Forward Fold 
on your exhale.
Great work everyone, big inhale.
Exhale to release.
Plant the palms.
We're actually just 
gonna step back to Plank
only to lower 
the knees, step back.
And then lower the knees.
And then center 
yourself on the mat,
'cause we're 
gonna come into Pigeon.
Alright, and when you're ready,
extend the right leg out long.
And then reel it in for
your One-legged King Pigeon.
So, take a look 
at your left foot.
Really root it to the ground.
And then walk that right foot
out to a place that feels good
or not, and then try to stack,
so get up off of that thang!
Get up off the right hip.
(laughs)
And move mindfully, 
thoughtfully, gently.
See if you can open up 
through the front body.
I would say this is 
the number one posture
that I just kind 
of forced myself into
as a young person, 
so be really mindful here.
When you start opening up
this posture and many others,
but since we come to this 
one a lot in public class,
from a place of connect, 
oh, it's so great.
So prop that right butt 
cheek up, that right hip
as much as you need, 
and we'll find length,
and then if you haven't already,
you have the option 
here to come to the forearms
or all the way to the forehead.
And then try to stay 
rooted in that back foot
and keep an awareness, 
a brightness, some energy
in your right foot.
And breathe.
So sometimes the strength
comes from the letting go.
And sometimes, as I'm 
sure we've all experienced
at some point, 
the letting go of what
really is no longer serving you,
maybe letting go of what is
perhaps keeping you
from feeling strong day-to-day,
ironically takes strength.
It can be tough.
So as you breathe 
here in this posture,
have courage,
garner the strength to let go,
to allow for that release.
Let go of any tension in 
the neck and the shoulders,
the forehead or the brow.
And try to keep that 
all soft and delicious
as you slowly 
make your way back up,
and plant the palms on the
left side of your yoga mat.
Then you can stay here or 
you can walk the fingertips
off the mat, so this 
is bus stop one.
Bus stop two.
Walking off the left 
side of your yoga mat.
Or, pressing 
into the right hand,
we'll find length 
through the front body,
grounding through the back body,
and look back and maybe just
reach, look at your left toes,
or you might bend 
the left knee mindfully
and grab either the 
left ankle or the left toes.
Breathe deep here.
Draw the navel in and up.
Find that hugging 
of the lower ribs.
Breathing deep here.
And then everyone, 
wherever you are,
take one big, expansive breath.
And then use your 
exhale to release with control,
either walking up, 
releasing the left foot down.
And together we'll walk all
the way back to all fours,
take your time.
If you want to sway the hips
a little back and forth here
you can, draw figure 
eights with the pelvis,
always feels good.
And we'll take 
to the other side.
Left leg extends.
And then we'll reel it in.
Set yourself up for 
greatness here mindfully.
Acknowledge, honor how 
this side is different,
and then listen to your body,
listen to your breath.
Maybe you stay upright 
today feeling that big stretch
in the front of the right hip.
Or maybe we take it down.
Stay present.
Stick with it.
Maybe close your eyes.
And find strength in letting go.
Alright my darling friends, 
take a deep breath in.
Remember to release any 
tension that you might be
adding to the 
jaw or the forehead,
the neck or the shoulders 
here as you come up.
Hands come to the 
right side of the mat.
And you might just 
embody the pose here, breathing.
Or you might walk the 
hands off to the right side
of your yoga mat.
Or you might look 
back at your right toes.
Find that place of 
connect before you begin
to bend that right knee, 
and either grabbing the ankle
or maybe in time 
the tops of the toes,
maybe in time we hook, 
but just really be present,
draw the navel 
inward and upward.
Find that lightness.
Inhale.
And then use your 
exhale to slowly release
with control, with grace.
And we'll all 
come back to center.
And back to all fours.
Take the hips a 
little left to right.
Maybe some figure 
eights with the pelvis.
(clicks tongue)
And then we'll walk the knees
up a bit, cross the ankles.
And come through and 
all the way to our backs.
So we're wrapping up here.
Bring the feet as 
wide as your yoga mat.
And the knees are 
gonna fall to the right.
We'll interlace the fingertips,
bring 'em behind the head.
Inhale in, and exhale, lift up.
Inhale in, lower.
Exhale, lift up.
Inhale in, lower.
Exhale, lift up and look up.
Inhale, lower.
Exhale, lift.
Keep it going, 
keep the elbows wide.
So we're getting a nice 
little tapping of energy
to the obliques, 
while also enjoying
this internal rotation of 
the hip after your Pigeon.
Take a couple more here.
Don't even worry about counting,
just move with your breath.
Then release to center.
Windshield wiper 
the legs through.
You're gonna keep your 
feet as wide as your yoga mat
and then over to the left.
And if you want 
more restorative,
you just chill here.
Alright, otherwise big inhale.
And exhale, lift.
Inhale, lower.
Exhale, lift.
And you're really 
contracting in the side
of the abdominal wall here.
Exhale, navel draws in.
Inhale, lower.
Exhale, lift.
Keep the elbows wide.
Link up with your breath.
We'll do a couple more.
And release, release the arms.
Bring the knees back to center,
and we're just gonna slowly, 
slowly inch the toes
all the way out, 
and when you arrive there,
get centered on your mat.
And we'll just 
windshield wiper the toes
back and forth, back and forth.
Then open the toes out, 
open the arms out,
snuggle your shoulder blades
underneath your heart space.
Take the deepest breath 
you've taken in all day.
And as you exhale, 
close your eyes
and think of something 
that you love about yourself,
just one more damn thing.
What's something 
you love about yourself?
And if for some reason 
you can't think of anything,
then answer the question, 
what is something
I can love about myself?
That I could?
And then just be open to that.
Pumpin' up the self 
love today, gettin' strong.
Draw your left 
hand to your heart.
Right hand to your belly.
Take a deep breath in.
And as you exhale 
(exhales)
relax, you're done.
Thank you so much, my friends.
Super strong, so amazing to
be on this journey with you.
I'm so honored.
I'm just so, so, so excited.
Thank you so much 
for your conversation.
Please, if you're willing, 
share with us
some of the things you love
about yourself down below.
This is part of the practice.
Comment down below.
Tell us something, 
one thing, or all three things
that you love about yourself,
and we'll lift each other up
so that we can be strong in
both body and mind and spirit.
You're the best, take good care.
Namaste.
(lively orchestral music)
