- Hey everyone and welcome to
your 31 day Yoga Revolution.

It's day 15, 
and today we practice

moving fearlessly.

Let's get started.

(lively orchestral music)

Alright my darling friends,
let's begin standing today.

Feet hip width apart, 
toes pointing forward.

Place your feet 
mindfully underneath the hips

and then stand up nice and tall,

and you decide what 
feels best here to begin,

palms face open, 
out, ready to receive,

or maybe a little more 
grounded, palms at your sides.

Take a deep breath in, 
full, loving breath.

And then exhale, 
relax the shoulders,

begin to lift your heart, 
stand up nice and tall.

Again, deep breath in, 
fill up with air.

And exhale, just relax 
into this moment, arrive.

And one more time, deep 
inhale, refreshing breath in.

And exhale to land.

Land firmly in this moment.

So this idea 
of moving fearlessly,

it's a fierce practice today,

not gonna lie, but 
we're gonna do it with TLC

and we're gonna do it in a
way that is really striving

not necessarily to 
work out or be strong,

but to be present.

So, the thing about 
fear is a lot of times

it comes from us 
either dwelling on the past

or worrying about the future,
if we can really be present

and allow ourselves to just
experience what's happening

in the moment, then 
I find it's a wonderful practice

for kind of living fearlessly.

Alright, so take a 
moment here to tap into a nice,

strong, fierce, loving breath.

So for some 
that'll be Ujjayi breath.

If you're curious 
about Ujjayi breath,

there's a whole video 
on that Pranayama practice.

Feet hip width apart, 
I'm gonna inhale.

Lift up from the pelvic floor.

Lift up on the toes, 
stretching through the calves,

toning the quads.

Lifting, lifting, lifting,
pressing into all of your toes,

and then exhale to 
lower down with control.

Two more times like that.

Inhale, instead of 
lifting forward, try to lift up,

so you're really 
engaging the bandhas here,

lifting, lifting, lifting.

Toning the calves, the quads.

Lifting up 
through your bum muscles,

and then slowly 
releasing with control.

One more time, 
move with the breath.

Big inhale lifts you up.

Draw energy up through 
that center plumb line.

Lean back as if you're 
leaning against a wall.

Take one more breath here, 
press into your pinky toe,

and then exhale 
with control, awesome.

Inhale, reach for the sky.

Exhale, stay present with your
breath as you forward fold

all the way down.

First Uttanasana of the 
practice, bend your knees.

Find soft, easy movement, 
stretching out the places

that need some love.

Listen to your body.

And fear often takes 
over when we're not actually

paying attention 
to what our body

or what our heart is saying.

Have you ever caught 
yourself doing something

and you're like, 
"Why am I doing this?

"I know this isn't good for me.

"I don't need this, 
I don't want this.

"It's a habitual thing."

So, we're practicing moving
today really staying present.

And considering this 
practice, this teaching

of letting go of fear, 
moving fearlessly,

by simply being in 
the present moment,

allowing what is to be.

Take one more breath.

And then use your 
exhale to release the arms.

We'll bring the feet 
together here arch to arch,

and we'll slide the 
left foot all the way back,

come to a nice, low lunge.

Lower the back knee.

Inhale, sweep the arms up,

coming back to this 
vocabulary here, inhale.

Then exhale, rain it down.

Take a couple breaths 
here to just feel it out.

Open up through the hips.

Stretch the legs.

If you want to lift 
that back knee here, you can.

Then loop the shoulders.

Open your chest.

Inhale, look forward.

Exhale, pull the right 
hip crease back, half splits.

We've been here before.

Breathe deep.

Try to find something new.

Stay present with your breath.

Couple breath cycles 
in and out, in and out.

Wonder-bar.

Wunderbar, rolling 
through that front foot,

lift the back knee.

Inhale, let your 
heart radiate forward.

And then exhale, 
bring the palms together.

Then plant.

Then step the right 
toes back for Plank.

Find a nice, strong Plank here.

One nice, long piece.

(clicks tongue)

(laughs)

Finding length, 
maybe rocking front to back

to start to warm up the muscles.

And then you can lower 
the knees here if you like.

We're gonna lower all 
the way down to the belly

nice and slow, and 
then inhale, Cobra.

Big breath lifts you up.

And exhale to 
soften and come down.

Beautiful big 
breath lifts you up.

And exhale to 
soften and come down.

Keep those elbows 
hugging in one more time.

Big breath lifts you up.

And exhale, the cascade 
with the breath back down.

Alright, power up here.

Curl the toes under.

Lift the kneecaps.

Tone the quads.

Reach the heels 
back, really reach.

And then on a big inhale, 
press into the palms,

lift up, Plank pose, 
you got this, stick with me.

Inhale, stay present.

Exhale, Downward Facing Dog.

Awesome, take your 
doggy for a little walk here.

Warming up the body.

Noticing what it feels 
like to be alive today.

Bring a little gratitude 
in if you're feeling tired,

be thankful for this 
opportunity for your body,

for your breath.

(exhaling and inhaling)

Then step the right foot 
up behind the right hand.

Left foot up 
behind the left hand.

Walk the feet together.

Inhale, halfway lift.

Long, beautiful neck.

Exhale to soften and bow.

Inhale, reach for the sky.

Spread the fingertips, 
lift your heart.

And exhale all the way 
back down, Forward Fold,

moving with your breath.

Inhale lifts you up halfway.

Reach the crown of 
the head towards the front

and then exhale, Forward Fold.

Fabulous, 
fingertips come to the mat.

This time we're gonna 
slide the right toes back,

lower the right knee down.

And big inhale lifts you up.

Back foot can be 
pressing into the earth

or toes curled 
under, yogi's choice.

Reach the fingertips up.

Lift up from the pelvic floor, 
big breath here, smile.

Full body experience and 
then exhale, rain it down.

And just stay here 
for a couple breaths.

Warming up, 
stretching, awakening.

Breathing.

And then when you're ready,
pull that left hip crease back,

send it back, half splits.

Find the left toes 
pointing up towards the sky.

Nice, active foot here.

Press into the back foot.

See if you can 
make your inhalations

and your exhalations longer.

Conscious breathing.

And rolling 
through that front foot.

Inhale, open the chest.

Let your heart radiate forward.

Lift the back knee, here we go.

Bring the palms together.

Then plant, 
step it back to plank.

Strong breath here, 
press away from your yoga mat.

Make sure you're not collapsing
in the upper back body,

but rather doming up 
in the upper back body.

Lower the knees halfway if
you need to, if you'd like to.

Inhale.

Then exhale, belly to 
Cobra or Chaturanga to Up Dog.

Moving with your breath.

Big inhale to open your heart.

And big exhale 
to soften and bow.

Curl the toes under.

Press up to Plank, big breath.

Exhale, Downward Facing Dog.

Great work.

Wonderful, take a 
big inhale in here.

Big exhale, 
maybe soften the knees,

lift the hip creases 
up towards the sky.

Great, step the right foot up.

Step the left foot up, 
bring the feet together.

Inhale lifts you up halfway.

Exhale to soften and bow.

Inhale, reach for the sky.

And exhale, hands to heart.

Lengthen the tailbone down, 
hug the lower ribs in.

Stacking through the spine.

Take a moment here to 
just observe the breath.

Then interlace the fingertips.

Soft knees press into your feet,
so strong foundation here,

squeeze the legs together, 
zip up through the front,

and press the palms forward.

Now notice what's 
happening in the shoulders.

Find that rotation of 
the upper arm bone here,

and then continue the 
journey, drawing a line

with your pinky all 
the way up and back.

Big inhale, long 
puppy belly here.

Ground down through the tail.

Then exhale, 
gentle tilt to the right.

Inhale up to center.

Gentle tilt to the left.

Inhale up to center.

Break free, have some fun.

Forward Fold.

(exhaling breath)

Inhale, halfway lift, 
move with your breath.

Exhale, soften and bow.

Plant the palms.

Step or hop it back.

And then move 
through a vinyasa here.

We'll meet in Downward Dog, 
so you can go Chaturanga

to Up Dog, belly to 
Cobra or straight to Down Dog.

Creating little heat here.

Stick with your breath.

Give the thinking mind a break.

Let the conscious 
breath practice take over.

In Downward Dog, 
we'll find stillness.

Going through your checklist.

Stay present.

Great, and then 
step the right foot up.

Step the left foot up.

Bring the feet together.

Inhale, lifts you up halfway.

Exhale to fold.

This time bend the knees, 
send the hips back.

Bring the belly to 
the tops of the thighs.

Now don't think about 
the future, what's happening,

a little Chair Pose, 
try to really stay present.

Trust the practice, 
trust your experience.

Present in the feet.

Bend the knees.

Go even deeper here, 
sending the hips back

and we'll counter that by
sending the fingertips forward.

Stay low here.

Keep your eyes on 
your toes here to start

as you slowly reach 
the fingertips up and open

up through the chest.

Then breathe here, 
big beach ball,

so we're not narrow here,

but we keep 
space in the shoulders.

We're sending the hips back.

Lengthening tailbone down.

Fire it up here, you got this.

Big breath in.

Then exhale, fold.

Beautiful.

Inhale lifts you up halfway.

Find something new.

Then exhale to release.

Step the left toes back.

Come to a nice, low lunge.

So you have the option 
to lower the back knee here

as we've been doing.

Otherwise we'll keep it lifted,

reaching that left heel 
towards the back edge

as we inhale all 
the way up, high lunge.

Take a second to 
bend the back knee

just to really get 
your center underneath you.

Then big inhale here as you
open the palms even wider,

again carrying perhaps a big
beach ball up and overhead.

Then straighten the back leg.

Inhale, 
full body experience here.

Exhale, rain it down.

Straighten the front let.

Lift the right toes, 
so a little variation

of the half splits, 
back heel is lifted,

right toes are lifted.

Both legs are straight.

One breath here.

And then slowly release 
back down to your lunge.

Beautiful, inhale, look forward.

Exhale, bring 
the palms together.

Plant, step it back.

Straight to Downward 
Dog or you move through

a little flow here, 
so take your time,

slowly building strength,

creating heat in the body.

Alright, big breath in.

On the exhale, find a little
stillness in Downward Dog.

So good for the body.

Keep breathing.

Soft bend in the knees, 
step the right foot up.

Step the left foot up.

Inhale, halfway lift.

Exhale to fold.

Stick with me, bend the knees,

send the hips back.

Inhale, reach the fingertips 
forward, up, and back.

Stay low.

Get down low.

Make sure you 
can see your big toes

and then send your 
heart forward, gaze forward.

Sink a little deeper, 
you got this.

Trust.

Trust yourself, 
trust the moment.

Stay present.

Don't decide what's happening
or what's going to happen,

just be in the now.

Big breath.

Exhale to fold.

Inhale, halfway lift.

Find length in the neck.

And exhale, release, 
step the right toes back.

Keep the back 
knee lifted this time.

You can always 
lower it as a choice.

You're in charge.

Always.

When you're ready, 
reach the right heel back.

Connect to the 
strength within your center

and reach the fingertips 
forward, up, and back.

High lunge, bend that back
knee so you get your center

right underneath you.

And then when you're ready, 
straighten the back leg.

And create a breath that 
fully embodies this pose,

so it's just a shape until
you really embody the shape,

have an experience.

Big breath in.

Long breath out.

A big beach 
ball up and overhead.

Inhale in.

And exhale all the way down.

Straighten the front leg.

Both legs are straight.

Lift the left toes.

Lift the back heel.

Lift from the pelvic floor,
so we're not crashing into

our feet, but rather 
lifting up towards the ceiling.

Take one more 
breath here, you got this.

And then slowly 
rolling through that foot,

come back to your low lunge.

Inhale, loop the shoulders.

Heart radiates forward.

Exhale, plant 
the palms together.

Core workout here.

And then press the 
palms into the earth.

Step it back 
straight to Downward Dog,

or you can flow here, 
moving with the breath.

In Downward Dog, 
take an inhale in.

No moment like right 
now to exhale, release.

Fabulous, step 
the right foot up.

Step the left foot up.

Bring the feet together.

Inhale, halfway lift, 
stick with me, stick with me.

Exhale, fold.

Stay present, bend the knees.

Send the hips back, fingertips
reach forward, up, and back.

Sink a little lower, 
you got this.

Hold onto your focus.

Hold on to your 
gaze, your breath.

Squeeze the legs together.

(inhaling and exhaling)

Inhale, reach the 
fingertips forward.

Exhale, reach 
the fingertips back.

Inhale, reach the 
fingertips forward.

Exhale, airplane arms, palms
face down as you reach back.

One more time, 
inhale, reach forward,

maybe sink a little lower.

And then exhale, reach back.

Great work, 
inhale, welcome the heat.

Exhale to fold and bow.

Inhale lifts you up halfway.

Smooth it out.

Stay calm and exhale, bow.

Gorgeous.

Inhale, reach for the sky.

Press into your feet.

Move nice and slow, careful.

And exhale, hands to heart.

Take a second to feel it out.

Feel, notice the breath,

the power of your practice.

The power of movement.

And then we'll slowly 
bat the eyelashes open.

If your eyes were closed, open,

and we'll keep 
lifting up through the center

plumb line here, 
so don't collapse.

So stay present.

All this gorgeous 
work that you've created,

stay present with that.

As you lift up 
through the center channel,

we'll slide the left foot back.

Come to a nice high lunge here.

So, you can lower 
the back knee if you need

a little more stability.

Again, we can use this 
action point of bending

the left knee to bring our
centers right underneath us.

Hands together at the 
heart to lift the sternum

up to the thumbs.

Beautiful, inhale in.

Exhale, send the 
fingertips back, airplane arms.

Heart forward, looking forward,

but really staying present,
strong root and foundation here

in the lower body.

Fingertips go down to come up.

Inhale, high lunge.

Exhale, airplane arms.

Crown of the 
head reaches forward.

Nice, long line in the spine,

hug the lower ribs in.

Reach, reach, reach.

Inhale all the 
way up, you got this.

Exhale, airplane arms.

Strong and steady.

Try to draw your 
shoulder blades together here

as if you're 
maybe holding a pencil

between your 
two shoulder blades.

Pencil, not pensil.

Inhale, reach for 
the sky, last one.

Fierce, strong, squeeze 
the inner thighs together.

Pinch that pencil.

(laughing)

Reach the fingertips back.

Pinch that pencil, 
that's gonna be a good one.

Inhale, reach for 
the sky, we got this.

Now check it out, guys.

From here, I'm gonna 
straighten that front leg,

straighten both legs.

Lift the back heel.

Then exhale, slowly, slowly,
reach the fingertips forward.

Pull the right hip crease back.

Fingertips are gonna come
down to frame the right foot.

Modified Pyramid.

Breathe deep.

Soften the front leg.

Soften the back leg.

We've been here before.

Inhale, half splits.

Exhale, step the left foot to
the right of your right foot.

Criss-cross, Forward Fold.

Breathe.

And then slowly roll it up.

Tuck the chin into the chest.

Press into all four 
corners of the feet.

Ragdoll as you 
roll all the way up.

Hands come to the heart center.

And without 
looking, feel your feet,

feel the earth, trust.

This coordination so 
important as we come back

to Mountain Pose and 
squeeze the legs together.

Awesome work.

Close your eyes, 
observe the breath.

Notice how you feel.

Then keep your heart 
lifted, open your eyes.

Slide the right 
foot all the way back,

nice, high lunge.

Go through your checklist.

Work it out in your body.

Today, what are you working on?

What is your body telling you?

Listen, have a 
little conversation.

And then when you're 
ready, send the fingertips

all the way back.

Energy in the hands here.

Send the fingertips back.

Reach crown of the head forward.

So I'm wanting to continue 
to work on this beautiful

engagement of my core by 
hugging the lower ribs in,

all that beautiful 
work we've done.

Pinch that pencil.

Reach, create a 
full body experience.

Take your time here, 
keep working.

And then inhale, 
slowly reach the fingertips

down to come up.

Big breath here.

Exhale, send it back.

Energy in the fingertips, 
right heels reaching back

as the crown of 
the head comes forward.

Front knee over front ankle.

Pull the left hip crease back.

Draw energy up 
from the pelvic floor.

Here we go.

Inhale, reach for 
the sky, high lunge.

Exhale, send 
the fingertips back.

Lengthen through 
the back of the neck.

Big breath in.

Reach up.

And exhale, send it back.

Again, draw the shoulder blades
together, open your chest.

Inhale, reach 
for the sky, inhale.

Let's do one more on this side
and exhale, airplane arms.

Squeeze the 
inner thighs together.

Lift up from the pelvic floor.

Fabulous.

Inhale, reach for the sky.

This time 
straighten your front leg.

Woo, I bet that feels good.

Energy in the 
fingertips still as you reach up

through your right heel.

Then pull the 
left hip crease back.

Hug the lower ribs in.

Find support, 
stability from within,

so move nice and 
slow as you send,

this is a new sending 
Simba over the cliff.

The modern, 2017 way.

♫ Aaaaah

And then slowly, all the 
way down, Modified Pyramid.

Fingertips, hands 
frame the left foot.

Relax your head.

And then when you're 
ready, soften the knees,

find that 
buoyancy as you inhale.

Exhale, lift up, half splits.

Right inner thigh 
lifts up towards the sky.

Right toes down.

Then slowly soften 
through your knees again,

send the right foot to the
left side of your yoga mat,

criss-cross Forward Fold.

Relax the head.

Then ground, connect to your
feet, and slowly roll it up.

Hands come to heart.

Look straight forward.

Head, heart, and 
pelvis in alignment

as you slide the 
left foot and right foot

together, Mountain Pose.

Great work.

Deep breath in.

Exhale to really ground.

Fabulous.

Walk your feet as 
wide as your yoga mat.

Toes are gonna 
spill off the edge.

Inhale, lift.

And exhale, slowly.

Knees are gonna 
track over the toes,

so don't let them come in.

Press into the 
outer edges of the feet,

all that awesome 
awareness in the feet.

If you need to 
take the fingertips out

as a little counterweight, 
that's always a good call.

And we send our 
centers down in space.

If the heels 
come up, no problemo.

No problemo at all.

We come into this yogi squat,
hands either on the earth

or palms pressing together.

Go on now and take the biggest
breath you've taken all day,

and whatever 
variation you're in,

see if you can find 
length, just like you did

in all your standing poses
from the crown to the tail.

And there's an acceptance
always in these squats of like,

"This is where I'm at today."

It's the same with 
balancing postures, yes.

It's like okay, 
there's no hiding.

Just be here now.

Take one more breath.

And then we'll release 
and we'll bring the hands

to the earth, and we're 
gonna walk the toes together.

Knees are gonna 
open nice and wide.

And so we're working 
towards Bakasana, no fear.

Focus forward.

Length through the neck.

Crown of the head has 
this awareness reaching energy

beyond the body, just out, so
that we're not collapsed here.

Then all this 
wonderful work you've done

in wrapping the shoulders, 
opening the chest,

honestly, this might 
be your Crow Pose today,

and I feel like it's pretty
darn beautiful if you ask me.

To go a little further, 
you might practice

planting the palms 
thoughtfully, mindfully.

Wrapping the 
shoulders again, as I said,

and then lifting up 
through your center.

Then you're gonna walk 
the knees all the way up,

so you're creating this 
nice table for your knees

with your arms, and a 
lot of people complain about

the weight on the arms.

Well we're gonna use all 
that amazing inner strength

we've cultivated in our core,

but also just 
energetically of lifting that,

moving from a place of connect.

So just rock 
gently front to back.

So don't worry 
about lifting your toes.

Gaze is forward, 
neck is nice and long.

I'm not collapsing 
in my shoulders

or in my upper back body,

but I'm using all 
that work of doming

through the upper 
back body to play here.

And then of course, 
to each his own,

we'll rock a 
little front to back.

Stay focused on the breath.

And there's my creaky old floor.

And then maybe we lift one toe.

And then the other.

Maybe you one day work 
to straighten the arms,

but just play a little 
here, and if you notice

that you stop breathing, 
that's a good sign

to release, check in, 
and start with

buoyant breath once again.

So play here a little bit.

We're clawing 
through the fingertips.

We're finding that 
suctioning up through the palm.

Just a couple 
moments of playtime here.

Don't get frustrated.

Just stay present.

Gaze forward.

Draw the navel 
inward and upward.

Listen to the 
sound of your breath.

Life is good.

Press into your fingerprints.

(breathing)

And we'll meet 
back in that squat.

Take your time.

Great work.

So fierce, fearless.

And so, sometimes it's really
not about mastering the pose,

right, in fact, can 
I say, "All the time?"

It's about how do you 
deal with your frustrations?

How do you 
celebrate the joyful feelings?

How do you celebrate 
the not so joyful feelings?

Swim the fingertips around.

Come on down to your back.

Come on down to Yoga Town.

I almost called this whole
thing Yoga Town by the way,

but opted for the Revolution.

So, our inside 
title can be Yoga Town.

Come to your back, 
knees up towards the sky.

When you get there, 
snuggle the shoulder blades

underneath the heart space, 
and walk the heels in

for Bridge Pose.

Grab the outer edges of 
your mat or really just root

the hands down to the earth.

And then press 
into your foundation.

Start at the tail, here we go.

Imagine you're squeezing a
block between your inner thighs,

so keep the knees stacked
over the ankles best you can

and lifting up 
through the chest.

You can interlace 
the fingertips behind

or keep a grip on your yoga
mat, or palms to the earth.

Big breath here.

And then lift your 
chest to your chin.

And then lift 
your chin to the sky.

Should feel amazing in your
lower, the cervical spine,

your lower part of your neck.

(laughs)

It's hard to talk 
and do yoga sometimes.

Press into your 
foundation, again the action

is to lift the 
chest to the chin gently

and then gently lift the 
chin to the sky, gaze up.

One more breath.

Squeeze that imaginary 
block between your legs.

And then release, 
break fee, free (laughs).

Break fee, and 
slowly roll it down.

Wonderful, open the knees wide.

Bring the soles 
of the feet together.

Left hand comes to the heart,
right hand to the belly.

These two deep 
places of listening.

Close your eyes.

Take a big inhale, 
and on an exhale,

relax the weight of your body

completely and fully, nice work.

Really no words could 
describe how amazing it is

that we are doing 
yoga together right now,

that we are 
doing 31 days of yoga,

that we are 
carving out time and space

to do the work, so that 
we can move through life

with ease and with love.

Feeling empowered 
and capable of

healing or dealing

with what life throws at us.

You can stay here or you 
can slowly begin to extend

the legs long, maybe 
windshield wiper the toes.

Then you can open the arms.

If your body's craving a
little hug or a little twist,

anything at all, take time
now to listen to your body.

If you're ready for 
stillness, relaxation,

take a deep breath in and
use your exhale to surrender.

Surrender to that 
which you cannot control.

Don't be afraid.

Do the work.

Be the best version of yourself.

And trust that all will be well.

Or as mom says, 
"Everything is as it should be."

I'll see you tomorrow.

We have an 
awesome practice tomorrow,

but for now enjoy the gifts

and relish in the 
sensations of today.

(lively orchestral 
and chiming music)

Namaste.