Revolution - Day 9 - Empower Practice

- What's up dudes and dudettes?

Welcome to day nine of your 31 day Yoga Revolution. I'm super excited because day nine is all about feelin' fine, and we have an empower practice for you today, so the goal is to feel fine in our own body and our own skin, and that has everything to do with,

yeah, how the body is working, but also in how we connect the mind, yes, to the body, and even the heart or the spirit to the body. So today we're gonna bring our best self to the mat and work on building strength in a way that is empowering and not disempowering, so that you get strong

and tone and fit, and pumped, and feel amazing in a way that feels good and that's really healthy. Alright, let's get started. (upbeat music) Alright, let's begin on all fours. So honor exactly where you're at today.

If you're not super pumped up, no worries, because the most empowering thing is to actually listen and be honest about how you're feeling in any given moment. And then by really listening, we can then practice

responding in ways that feel good. So this also helps us off the mat, right, when we tend to be really reactionary to things. So, just keep that in mind as we dig in. If you're not full of energy to start, no worries, just honor where you're at.

Come into a tabletop position, and then take it away. Honor thyself. Maybe it's an active Cat-Cow for you today, or maybe it's a little Child's Pose into Cat-Cow. Maybe you are working on building strength in the wrists,

so you come to the fists and send the hips side-to-side. So the only thing is that I'll invite you to start exploring movement in the spine, and also to gently begin to deepen the breath. So we warm up the body, the spine physically, but we also are kind of warming up,

exercising the mind-body connect here. So we're literally organizing the brain here, sayin', "Oh okay, yeah, it's time for practice." Day nine, hmm. So after some movement here, little Cat-Cow variation and whatever feels good, we'll make our way

to Downward Facing Dog, and commit to the same bit. (laughs) Listening to your body. And moving in one continuous movement. So a lot of you have heard me say it before, no yoga robots, but really connected from fingers to toes,

from head to tail, from side-to-side, take a deep breath in, and exhale, drop the heels, allow them to grow heavy. It doesn't matter if they touch the mat or not. Wonderful, then press into that index finger and thumb. Press away from your yoga mat.

Lift your hip creases even more. Then hug the lower ribs in, and inhale, look forward, and exhale, make your way to the top, any way you like. Couple breaths here in Forward Fold. I recommend a generous bend in the knees here. Start to connect through all four corners of the feet.

Allow the blood to flow opposite direction here. Really great, detoxifying pose here, lot of people don't realize letting the blood flow opposite direction of standing, great for the lymphatic system. And then again, organizing the brain to go,

oh, okay, yeah, yeah. Now I pay attention to my feet. This is the part of the day where I tend to my health, in both mind and body. Roll it up to Mountain.

Take your time, bend your knees, tuck your chin, nice and slow. And find that strong lift up through your chest, and that strong anchor down through the shoulder blades. Now you're gonna tap into a fierce, victorious breath today, an ujjayi breath, so big sip of air in through the nose.

And out through the nose. And so we're creating this soft restriction in the back of the throat. You can even bring the tip of the tongue to the roof of the mouth to play with that, and if you want to dive deeper into ujjayi breath

or delve deeper into that pranayama, then you can check out that video as a supplement to today's practice. So we try to recreate this sound of the ocean, or like when you take the conch shell to your ear, back before we had cellphones, that's what we did.

(laughs) And I can hear my neighbor singing opera, that's cool. He's a regular character on my Snapchat. So we'll allow our ujjayi breath to drown out my beautiful neighbor's opera singing. And see if you can really listen

to the sound of your breath. (inhaling and exhaling) Then use your next big inhale to reach for the sky, keep that rotation in the shoulder that we've playing with and use the sound of your breath to lift your fingers up. And then exhale, hands come together,

and we go down through the midline on that nice, audible exhale. Audible inhale lifts you up halfway. Audible exhale to Forward Fold. Big inhale lifts you all the way up towards the sky. Soft and easy as you exhale, hands to heart.

Namaste. So, honoring where you're at today, bringing that sense of ease, but also that stability, and now we're gonna start to really power up with the breath, so big inhale, reach for the sky. Big exhale to Forward Fold.

Big inhale lifts you up halfway. Notice if you're rushing here, slow it down, exhale, fold. Big inhale, reach for the sky. Big exhale, hands to heart. Strong in the lower body. Big inhale, reach for the sky.

Exhale down through the midline. Inhale, crown of the head reaches forward. Exhale to soften and bow. Fabulous, this time walk the feet together. Plant the palms, step the right toes back, followed by the left.

Big inhale. Exhale to lower all the way onto the belly. Inhale, Cobra. Exhale with your breath, release. Curl the toes under, lift the kneecaps, tone the quads, inhale, power up.

Plank, exhale, Downward Dog. Claw into your fingertips. Turn the two big toes in slightly, grow the posture with breath. Walk the two big toes to the midline. Inhale, lift the right leg up high.

Exhale, knee-to-nose, Cat through the spine. Inhale, lift it up, Three-legged Dog. Exhale, step it all the way up, lower the back knee. Nice, low lunge. Inhale, reach for the sky, Anjali Asana, here we go, squeeze the inner thighs from the midline,

and then exhale, Forward Fold, half splits or that runner's stretch. So we send the right hip crease back, flex the right toes towards the sky. Then press into that back foot, roll through your front foot and come all the way back up.

Inhale, open the chest, smile. Exhale, plant the palms, curl the back toes under. Step the right foot back, plank. Inhale in here. Broaden through the upper back, light it up. Then exhale, belly to Cobra or Chaturanga

to Upward Facing Dog. Inhale to open your heart. And exhale to Down Dog. Big breath in. Big breath out. Walk the feet to the midline.

Inhale, lift the left leg up high. With the breath, exhale, listen to the sound of your breath, knee-to-nose, rounding through the spine. Inhale lifts you up. Exhale, low lunge. Back knee comes to the ground.

We loop the shoulders. When you're ready, from the ground up, reach fingertips towards the sky. Anjaneyasana, pull the left hip crease back, inhale. And exhale, release, soft and easy, send the left hip crease back, half splits.

So you can tell your friends you did half splits today, how many people can say that? Deep breath in. And exhale, rolling through that left foot. Keep a mindfulness in the back foot as you come forward.

Inhale, loop the shoulders, lift your heart, smile. And then exhale, plant the palms, step it back to plank. Big breath in, power it up. Big breath out, belly to Cobra or Chaturanga, we hover to Up Dog.

Inhale to open the heart, open the chest. And exhale to take you back, Down Dog. Deep breath in. Exhale out through the mouth. (exhaling) Inhale to look forward.

Exhale, rag doll to the top. Uttanasana, Forward Fold. Shake the head loose here. Awesome, then bring the feet together, really together. And on your next big inhale, halfway lift, find length. Exhale to fold.

Bend the knees, belly comes to the tops of the thighs. Send the hips back, fingertips reach forward. Utkatasana, Chair Pose. So strong base here. Squeeze the legs together. Big beach ball up and overhead helps create space

in the shoulders and the chest, and then sink a little deeper and lift your toes. Lengthen tailbone down. Inhale, find length. Exhale, sink a little deeper, you got this. And one more breath, inhale.

And exhale, fold. (exhaling breath) Nice work. Inhale, halfway lift. Exhale, shake it off, fold. Bend the knees, plant the palms.

Step it back to plank. Move through a vinyasa here or straight to Downward Facing Dog. Moving with your breath, moving mindfully. And we'll bring the feet to the midline, and inhale, lift the right leg up high.

Exhale, knee-to-nose, rounding through the spine. Try to touch your right heel to your right glute here. And then inhale, lift it up. Right knee to right tricep. Press away from your yoga mat with the palms. Inhale, lift it up, Three-legged Dog.

Last one, exhale, crossing through, right knee to left tricep. Then inhale, lift it up. And exhale, step it lightly into your nice, low lunge. Lower the back knee, big inhale lifts you up. And then exhale lowers you down.

Inhale, send the hips back, half splits. Take a deep breath in and out here. And then listen carefully, I'm gonna roll through and come to Warrior II. Stay active in control. Rolling through, here we go.

Warrior II, pivot on the back foot, lift up. And we open out wide. Nice work, inhale, lift your heart. Exhale, Extended Side Angle. Right elbow on the top of the right thigh. Or right fingertips all the way to the ground.

Then inhale, lift left fingertips all the way up, take a deep breath in. Another variation is to take the left fingertips all the way towards the front edge of your mat. Take an inhale. Use an exhale to come back to your lunge.

Plant the palms. Step it back. Straight to Down Dog or we flow. From Down Dog, bring the feet together. Inhale, lift the left leg up high. Exhale, knee-to-nose.

Press into your fingertips. Try to touch your left heel to your left glute. And then inhale, lift it up. Exhale, slow and steady, left knee to left tricep. Upper body's in plank. Inhale, lift it up.

Last one, you got this, cross it over, left knee to right tricep. Lengthen through the crown, and then inhale, Three-legged Dog. Exhale, nice low lunge, take your time. Inhale, reach the fingertips up, Anjaneyasana.

And then exhale to release. Send it back, half splits, big inhale. Take a breath cycle here. And then rolling through that front foot, Warrior II. Here we go. Nice and in control, 100% full body connect here

as you transition to Vira II. Sink nice and low in that front knee. Front knee over front ankle. Find the stability. When you're ready, inhale, use your exhale to find Extended Side Angle, either left elbow

on the top of the left thigh, or left fingertips all the way down. Inhale, reach up towards the heavens or take the right fingertips down and up and overhead. Inhale in to find expansion. Fully embody the pose with breath,

and then use your exhale to come all the way down. Awesome, plant the palms, inhale. Exhale, step it back and we flow. We'll meet in Downward Facing Dog. You can do an extra set of vinyasa here or some yogi pushups if you're feeling it.

Maybe you do some donkey kicks up into a handstand, if that's in your practice. We'll meet in Downward Facing Dog. Please take the hands wide, so that only the index finger and thumb are on your mat. Tops of the shoulders roll away from the ears.

Alright, take a nice, wide dog here. If you're still getting there, no rush. Alright, keep the index finger and thumb rooted. Draw the navel up and we're gonna go over the hurdle here. Come into a nice, wide arm plank. We're gonna do three wide arm pushups here

with control, with mindfulness. So inhale, look forward, you got this. Let's power up. Exhale, bend the elbows. Slowly lower down with control, all the way down. Then inhale, press up, power up.

Exhale, two more, with control. Elbows are going out nice and slow, 45 degree. Inhale, press up. And one more. So find the resistance here, slow it down.

Draw the navel up and belly comes down, and then power up one last time, you got this. And exhale, Downward Dog. Beautiful, walk the feet in towards the middle of your mat. Walk the hands to meet the feet. Inhale, lift up halfway.

And exhale for Gorilla Pose. Find relief in the wrist by walking the hands underneath, the toes come to the wrist, and we wiggle the toes, press into the ball joint of your big toe and then relax the weight of the head over. Observe your breath.

Relax your shoulders. Let go of any tension, any place you might be holding, gripping, softened, nice and loose. And then slowly release one hand at a time. Tuck the chin into the chest, and again, slow roll up. As slow as you can go this time.

Stacking the spine nice and slow so that when you lift the chest, the sternum, and then the crown, you close your eyes, and really feel the effects, notice. And if you feel a little dizzy, just bring your feet nice and wide.

Mmmmm. So good for the body. Fresh blood. Fresh blood! (laughs) Great. Alright, we're gonna bring the feet

together, really together. And you should be in the middle of your mat here. And when you're ready, inhale, reach for the sky, big beach ball up and overhead. Thumbs back, pinkies forward. Then inhale, standing one-legged Tadasana,

so try not to shift over to the left hip. Hug everything to the midline and slowly lift the right knee up. Now you can play here just in standing one-legged Tadasana, finding that zipper effect through the front body, grounding through the back body.

Or, here we go, inhale, big beach ball. Exhale, Warrior III. Begin to kick the right foot back. Send the fingertips forward for now. And then keep that knee hugging in just like we did in Dancer.

Then kick your right foot into an imaginary wall, right pinky toe down. Soft bend in that standing leg and try to keep your big beach ball up and overhead. So lots of space. Then again, zip up through the front.

Broaden through the back body, back of the neck nice and long. And then you can keep the hands here or draw them to the waistline, maybe take airplane arms. Lift from your right inner thigh. Right pinky toe down, breathing deep.

And then all the way back to standing one-legged Tadasana, we got this. Move from your center, navel draws in. And we carve lines through space. Come all the way back, lift, lift, lift. And then place your right knee down with TLC.

Awesome, deep breath in. Empty it out, let go of some heat through the mouth. (exhaling breath) One more time, deep breath in. And exhale, let her go. Awesome, second side.

So connect, find that stability, that lift, and then gently, shifting over to the right foot, we'll peel the left knee up. Send the fingertips to the sky, big beach ball up and overhead, and then you might just be working here,

right, working here, maybe even with a little chair or a wall, hugging things in. Zippin' up through the front. Working on exercising the foot, so if you're getting a foot cramp, just come off and come back to it, and we'll grow the practice in time.

If you're ready, then inhale in and exhale, use your breath out to slowly initiate this movement of pressing the left foot back. Softening through that standing leg, and then finding length as you lift the left inner thigh up towards the sky, turn the left toes down,

especially that left pinky toe down towards the ground. Then puff up through the upper back body. Find length in the back of the neck, that danda. And hug the lower ribs in. Full body strengthener, breathe deep, you got this. Stay focused, stay calm.

Take any variations here that feel amazing. And then here we go, all the way back up to standing one-legged Tadasana, nice and slow, carving lines through space. Squeeze, press. So we're moving the body as one part here.

Squeeze and lift. Press up out of your standing leg and then exhale with tender loving care, back down. Awesome, beautiful, bring the feet wide. Inhale, reach for the sky. Exhale, hands come to the waistline.

Power Pose here. Draw the shoulder blades together. Try to reach your elbows back to kiss one another. Find lift through the front body, grounding through the back body. Smooth out your breath.

Then keep the toes pointing forward. Feet are a little bit wider than hip width apart. Inhale, lift your heart. Exhale, send the hips back, fingertips forward for a squat. So knees are gonna try to stay above the heels. You definitely want to be able to see your toes though,

so come here, reaching the fingertips forward, just check it out. And tuck the tail in. And here we go, inhale in. Exhale, stand up tall. Inhale, lower.

Exhale, lift your heart. Press into your feet. Inhale, lower. Exhale, squeeze and lift. Inhale, lower. Exhale, squeeze and lift.

Lean back. Inhale, lower. Exhale, lift. Keep it going. Squeezing at the top. (breathing)

Listen to the sound of your breath here. This is a little ode to the empower program. Some squats, some yogi squats. Bringing the heat. Toning the muscles, but working with the breath and an integrated spine, the full spine.

Keep it going. So you're wanting to send the knees back, hips back. Exhale as you rise up. Inhale, lower. Exhale, lift. We can imagine placing that imaginary block

between the thighs here. Had to sync up with my breath again. Inhale, lower. Exhale, lift. Do five more. Five.

Four, breathe out. Three, let's do it. Two. One, finish it out. On your next one, lower down, bring the palms together, namaste and at the heart.

Sink back a little lower, a little lower. Lift your toes. Little lower, little lower. Little lower, and release, Forward Fold, awesome work. Inhale lifts you up halfway. Exhale to soften and bow, shake it off.

Time to cool down. (sputtering breath) Take a couple moments here in Forward Fold, shake the head loose. Find your breath. Then find a soft bend in your knees here.

Take your gaze straight down. And nice and slow, we're gonna walk the feet as wide as the yoga mat and allow the toes to spill off the edge. And try to track your knees over your toes here, so we're not rolling in on the arches,

but really pressing into all four corners of the feet even here, and then from here, I'll slowly drop my center down, nice, low yogi squat. So body's gonna speak to you right away, so remember how powerful that stability through the spine, that awareness is,

so start to open up through your chest, find that rotation in the shoulders even here, and maybe the palms come together. If the heels do not come down to the ground, it's A-Okay. You just get an extra bonus stretch in your feet, in that fascia in the Achilles.

So we're gonna stay here in this squat variation breathing, pressing the arms into the legs, the legs into the arms, or perhaps you're in Froggy. Or, we are going to take a little moment for Bakasana, Crow. So it's optional.

And the main thing is to keep the gaze out. So the spine nice and long. You don't want to bring the gaze down, 'cause then you're gonna do a little somersault, a little tumble. Little tumble and fall.

So, plant the palms mindfully. And then walk the toes together. Again, you can opt out of this and just chill in your squat, breathing deep, like the animal that you are. And I mean that in a good way.

And if you're practicing Crow, bring the toes together, plant the palms mindfully, and then all this glorious work we've done with our core and the spine, find lift, hike the knees up to the armpit chest. And, I'm gonna come to the center of my mat, and then send your gaze forward before you even lift at all.

Now that rotation of the shoulders, imagine your two pickle jars going out in the opposite directions, and then gaze forward as you maybe lift one toe and then the other. Press away from your yoga mat. Breathe deep here.

Think Cat through the spine. And then release. Awesome, slowly come onto your back. Take your time. If you're in the squat, use your hands to come out. We'll take a big, full body stretch.

Oops. Fingertips reaching all the way up and overhead, and point and flex your toes here. Feel supported by the ground underneath you. Then float the hands down and hike the right knee all the way up towards your chest.

Squeeze right knee all the way up towards the chest, and then open towards the right shoulder. And then exhale, supine twist. Take the right knee over towards the left side of your mat. You can hook the right foot on your left inner thigh or let it go free and liberated.

And then try to anchor your right shoulder down as you breathe deeply and close your eyes. Then inhale in and exhale, come back to center. Send the right leg out long. Lift the left knee in. Hug it in towards your chest and then open it

towards your left shoulder. And then big inhale, big exhale takes you into your twist. Close your eyes, relax your jaw. Inhale, and then exhale, come all the way back. Happy Baby, so hike both knees up towards the chest. Then open them wide.

Grab the outer edges of the feet here. Find length in the tailbone, so really reach your tailbone towards the front edge of your mat so that your lower back comes up, so you create a little bit of space there. And then kick one foot up, and maybe the other.

And then find movement here that feels awesome, so you can extend one leg, and the other, Happy Baby. So the image here, happy little baby on your quilt. All you have is your amazing, innate wisdom of your body. You're not bogged down by the world yet. (laughs)

Mmm. Fabulous, and then release. We're gonna bring right leg on top of the left. And then we're gonna reach and grab the outer edges of the feet here for Cow legs. If you can't grab the outer edges of the feet,

you can grab your big toes or your pants, or your shins. And if you made it here, kick, you can also do Reclined Pigeon here. Kick your toes up and out. Kick your feet into your hands. One more breath.

And then release. And, left leg on top. Grab the outer edges of the feet, the big toes or the shins or ankles. Oh yeah, this feels good. And release.

Awesome, send the legs out long. Come to relaxation pose, Shavasana, the Corpse Pose. So take just a quiet moment here to close your eyes and marinate. Let your brath.

(laughs) Let your brath, bra. I was gettin' relaxed. Let your breath relax and turn toward its natural rhythm. And then we'll bring the palms together,

thumbs to third eye. Thanks so much for sharing your time and your energy and your commitment to this 31 day journey with me. I really am so honored. And I hope you have a wonderful rest of the day taking the practice off the mat and out into the world.

Take good care. I'll see you manana. Namaste. (upbeat music)

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