- Hey everyone, welcome to
your 31 Day Yoga Revolution.

It's Day 19, and today 
we have a light practice,

which is surprisingly a 
very strengthening practice,

but I'm really 
excited about this approach,

because to me this is 
really a great example

of find what feels good yoga.

So hop into something 
comfy and let's get started.

(lively orchestral music)

Alrighty, my friends.

Let's begin in a 
nice, comfortable seat.

We're gonna bring 
the hands to the heart,

but go ahead and 
place your palms flat

right on your chest.

Day 19.

As you get settled 
in here, start to listen

to the sound of your breath.

And today I'd like to invite you

to tap into a little 
inner smile if you will.

Now this will feel 
different for everyone.

Perhaps it's a little 
bit of a smile literally.

Perhaps you just close 
your eyes and feel your hands

on your heart and 
as you start to listen

to the sound of your 
breath, you just drop in

to the present 
moment in a new way,

in a delightful way.

Perhaps it's just 
a decision you make

to stick with this journey.

You've come so far, Day 19, 
so proud and so honored

to be on this 
exploration with you.

So yeah, whatever 
it means to you today

as we tap into

our own inner guiding light.

See if you can 
find that inner smile.

Feel your breath.

Relax your shoulders.

And I'll tell you what, 
never underestimate

the power of the inner smile.

I use it a lot in my practice,
both on and off the mat.

I'll talk more about that
later, but whatever it means

to you, tap into 
that inner smile,

then let's take a 
deep breath in together,

here we go, big inhale.

And as you exhale, 
release the hands,

place them on the knees.

Head over heart, 
heart over pelvis.

See if you can hold 
onto that inner smile.

Again, whatever 
that means to you.

It's making me 
smile thinking about it.

It's just a little bit of joy.

And, when you're 
ready, we'll inhale,

press the palms into the 
legs, drop the shoulders,

and open the chest.

Open your heart to the sky,
lift up through the sternum,

and then exhale, 
rounding through, chin to chest.

Feel a nice 
stretch in the back body,

in the back of the neck.

The shoulders round forward.

And now we're 
gonna move in a circle,

so inhale, complete the 
action of lifting your heart

just like you did before, 
but we're gonna inhale,

move in a circle one way, 
any way, it doesn't matter.

Lift your heart.

Come up through 
that lifting point

and then exhale, round through,
so action of Cat-Cow here,

but we're moving in a circle.

Then see if you can sync 
up with your breath, huh?

Inhale as you come 
forward perhaps, lift.

And exhale as you round through.

Then keep it 
going with your breath.

See if you can keep 
your bum on the ground,

your sits bones on the ground.

Ooh yeah, so we start to 
warm up through the hips.

Connecting to the 
energetic body here

as you breathe and 
move, move and breathe.

Then reverse your circle.

And really, this 
time now let's try to move

really from our center, 
so you can imagine

your belly button or your 
navel drawing a big circle.

I like the image of those
old-fashioned coffee grinders,

those are still so cool.

All the youngins watching
will be like, "What's that?"

And so really 
getting into those

muscles,

imagining this is a 
sweet, sweet massage

for your internal 
organs, because it is.

And then remembering, 
ah yes, let's start moving

with the breath here.

Also get a little 
butt massage here.

So, take it or leave it.

Alright, do a couple more,

maybe get a little 
freaky on these last few,

checking in with 
the shoulders,

the neck.

Yeah!

And then come back up to center.

It's so simple, a little goes
a long way in my opinion.

I feel great, okay, 
just after that little bit.

Alright, fingertips 
come to your sides.

Lift up from the armpit chest.

In fact, take your thumbs 
to your armpits really fast

and give yourself a lift.

We're gonna use this 
today, this length through

the side body that we've been
cultivating on our journey,

but also lifting 
through the front,

grounding through the back, 
breathing into all four

sides of the torso.

Fingertips are gonna come down.

Inhale, lift and lengthen.

And exhale, any side we're
gonna tilt to really reaching

and really thinking 
about opening the chest,

think Cobra here.

Beautiful, then draw 
your chin to your chest,

sweep through center, 
rounding through the spine.

Think about Cat Pose here.

And then keep going 
on to the other side,

and then you'll 
just continue this motion

in your own time, 
warming up the back body.

Continuing to sync 
up with your breath.

And so rather than hitting
the pose of side body stretch,

try to create a full 
body experience even here.

Stay awake through your 
feet, heavy in the hips.

Lots of awareness in 
the head and neck here.

And we'll just keep going a
couple times back and forth.

See if you can create a 
lightness in the upper body.

And then we have the 
steadiness, the heaviness

of the lower body 
here in Sukhasana.

Soften your gaze.

If you like, close your eyes.

We'll just do a 
couple more here,

warming up the body.

This is really great if 
you sit in a chair a lot

or if you are in the car a lot.

This is fabulous.

Alright, even it out.

Hold on to that inner smile.

And the next time 
you come through center,

tuck the chin into 
the chest and roll it up.

Hands come back to the 
heart space, palms flat.

Just feel where are you today?

And then tap into that inner
smile, take a deep breath in.

And then exhale, 
let's come forward

all the way onto all fours.

Knees are gonna come 
as wide as your yoga mat.

Feet together.

Then walk the hands 
out so they're a little bit

in front of the shoulders today,

and then we're 
gonna start to twist here,

so we'll inhale, 
send the right fingertips

up towards the sky, 
open the chest.

Then exhale, right fingertips
in and underneath the bridge

of the left arm.

Big inhale as you press 
into your foundation, open.

And exhale, coming through.

And then the same thing 
here, as you start to sync

up with your breath again, 
can you find a lightness

in the upper body, this 
mobility, as you breathe

into all four sides of the torso

while still maintaining 
a stability or a heaviness

in the legs, 
in the tops of the feet?

Think about it as 
one continuous motion,

cultivating a lightness.

Beautiful, we'll do one more.

Big inhale to reach 
the right fingertips up

and then exhale 
to switch, gorgeous.

Right hand comes down.

Big inhale to open the left
fingertips up towards the sky.

Feel that stretch 
in the upper body.

Big breath in here.

And then exhale, 
rounding through,

keep pressing into 
the tops of the feet.

If you're tired today or 
feeling heavy, no worries,

this is the practice for you.

Just let it unfold, it's 
not gonna happen right away,

boom, immediate lightness.

Just see if you 
can go on a journey

and then I find that 
usually if you're just present,

you'll be surprised 
with how fast the body goes,

"Mm, okay, let's do this."

So use your inhale to expand.

Then use your 
exhale to draw the muscles

of the belly in and twist.

Alright and do one more, 
big inhale, expand.

Press into the tops of the feet.

And exhale, hands to the earth.

Great, walk the knees in.

We'll come to Downward Dog.

Take your time.

My legs are a bit sore, 
so perhaps yours are as well.

Take your time 
and right away today,

so we practice being still, 
kind of being present

in the hold, today 
we're going to take our dog

for a walk, but not just in
the feet, in the hands too.

So see if you 
can find a lightness,

and we're just gonna 
let go of this shape here.

You can peek at the video.

We're gonna let 
go of this shape here

for a little bit and 
use that as a starting point

to find light movement, more

developmental movement today.

So for some this'll 
be a breath of fresh air,

for others, a little 
bit difficult depending on

just your personality, and
so I just invite everyone to,

don't decide where 
it ends, play with me.

I'm gonna get you feelin'
happy and light on your feet,

providing the tools for you
to access this light energy

when things are dark, grim.

And then you're 
gonna take the same energy

and walk it all the way 
up to your Forward Fold.

So no stiffness, 
no hopping, no floating,

give it a little exploration.

Walkin' on a trail.

Walkin' on the trail of light.

(laughs)

Forward Fold.

Same thing here, 
this isn't a contest to hit

the peanut butter and jelly,
belly to the thighs today,

or any day for that 
matter in this space,

but so create a 
softness, a lightness.

You can continue to 
move the feet if you like.

If your hamstrings 
are a little bit sore

from all the awesome 
work you've done,

maybe bend the knees generously.

Shake the head a little loose.

And we're starting 
to break free the chains

that sometimes we 
put ourselves in, right,

find a little light.

Shine a little light in the
dark places as I like to say,

and continue to 
deepen your breath.

Cultivate nice, 
conscious breathing.

Alrighty roo, here 
we go, a halfway lift.

Light as a feather we 
inhale, lift the heart.

You're gonna use 
the fingertips, the arms

to accentuate this 
action today, so they open up,

so we're not coming to 
airplane arms or stiff.

Find a lightness, 
just hang with me,

and then exhale 
to soften and bow.

One more time, 
inhale, halfway lift.

Exhale, soften and bow.

Great, there's more 
where that came from,

but for now, tuck 
the chin into the chest,

ground through your feet, and
slowly roll up to Mountain.

Actively ground 
your feet into the earth.

And stand up nice and tall.

Life is good, 
tap into that inner smile here.

Just do it.

See what happens.

And then you get to 
decide what feels good.

Palms inward, outward.

Hands at the heart.

We're gonna take a 
couple of breaths here.

Maybe you tap into an 
audible breath, Ujjayi.

Maybe you imagine again, 
thumbs at the armpit chest

lifting you up, so really
finding this lightness of being

in all four sides of the torso.

Grounded through the feet.

Couple nice, 
active breaths here.

(exhaling and inhaling)

The power of the breath, 
man, to shift a mood,

a recognition of 
something that's not great,

ugly, dark, 
something you don't understand.

Tap into that breath.

It's free and it's 
always available to you.

At least while 
you're still alive.

Alright, big inhale 
to reach the arms up.

No rush, light as a 
feather as you rain it down,

so a cascading perhaps today,

to take out all 
the hard edges today.

Inhale, light, play with the
arms, lifts you up halfway,

so we're still 
coming to this length here,

but playing with 
a different flavor.

And then exhale to 
soften and release.

Inhale, reach for the sky.

Root to rise here.

Maybe lift the toes, 
feel your legs, activate.

And then exhale, hands to
heart, lengthen tailbone down.

Big inhale, soft knees as
you reach up towards the sky.

Exhale, cascading down.

Big inhale lifts you up halfway.

Maybe imagine you're 
moving through water today.

And then exhale, soften and bow.

That's the ticket.

Inhale, root to rise, big, reach
for the sky, soft and easy.

And then exhale, hands to heart.

Soft knees here.

Inhale, reach for the sky.

Take up space.

Exhale, rain it down.

Inhale, halfway lift.

Find something new.

And exhale, Forward Fold.

Fabulous, this time 
walk the feet together.

And we'll slide the 
right foot back today.

Inhale, open the chest.

Back knee can be lowered 
or lifted, yogi's choice.

And then exhale, 
slowly plant the palms,

step the left toes back, 
but see if you can keep

a lightness in the torso, 
so we're not crashing

into our joints here, but
lifting up, you have the power,

and it's not 
just muscle strength.

It's about awareness.

It's about energy.

And then see if you can find
a softness in your plank here

as you lift up 
between your shoulder blades.

So if you're collapsed between
your shoulder blades here,

lift your heart up, 
let your heart be light.

Oh my God (laughs), amazing.

Sorry, okay.

One more breath here.

Let your heart be light.

Love it.

Lower all the way to 
the belly with control.

Feel free to lower the knees.

Then here we go, slide the
hands in line with your ribs,

so a little bit further 
back than your shoulders.

Hug the elbows 
into the side body.

Find that grounding 
through the tops of the feet

and the pubic bone.

Then tuck the chin 
into the chest and inhale,

open your heart, baby Cobra.

Exhale, cascading down.

Inhale, hug, 
squeeze the elbows in.

Lift your heart.

And exhale, 
cascading down one more time.

Find a lightness.

Inhale, press into 
the tops of the feet.

And exhale to release.

You can come to all fours here.

Or press up to Plank, 
yogi's choice,

how you want to transition.

Keep an awareness in your heart.

Tap into that inner smile, 
a lightness as you lift up

to Downward Dog.

Same thing, take 
your dog for a wog.

(laughs)

Walk.

I don't know what a wog is.

If you do, tell me 
in the comments below,

unless it's dirty, then 
just leave it alone, ay?

Alright, take 
your dog for a wog.

And, be really mindful

of your shoulders,

of your head, your neck.

Again, the body as 
one whole, moving part.

So we have a creativity day, 
so this is a good

prompt for that day, so 
if you're feeling shy here,

just use this time to play.

Alright, one more breath here.

And then walk it all the way up.

Inhale to lift up halfway.

And exhale to soften and bow.

Great, this time, 
step the left foot back.

Back knee can 
stay lowered or lifted.

Just stretching out the legs.

Find a little lightness.

Open your chest forward.

Then big inhale.

And then exhale, 
plant the palms,

step the right toes back, 
lift your heart space up

towards the sky.

Find a softness.

This is a fabulous 
way to build strength,

kind of gets you 
out of your mind.

♫ And into my car

Great, and then with 
the breath, big inhale.

Fill it up.

Exhale, all the way to 
the belly with control.

Slide the hands in 
line with the rib cage,

press into your foundation.

And let's slow it down, 
inhale, lift the heart.

Exhale, cascading down.

This is a small movement, 
so there's a tendency,

we're just wired to 
kind of come here or here,

or wherever it is, but 
let's just see if we can really

get into...

Let's just see if 
we can get into really

these places where 
we don't actually

ever work or activate, 
because we kind of bypass them

to hit the pose, so inhale, 
keep it nice and low.

And then exhale, release.

I can go more in-depth into
that, but not at this time,

so inhale, open the chest.

We'll talk 
about it in the email.

And then exhale.

But basically, we're 
working the same parts

of the body over and 
over and we're never actually

creating a holistic experience, 
because we're just

hittin' those poses.

Alright, come to 
all fours or Plank.

And back to Down Dog.

Alright, same thing here, 
moving the hands,

moving the feet.

You can bring the 
hand to the heart.

One and two.

One and two.

And then make 
your way to the top.

Go for a little stroll.

Find articulation 
through the feet.

We're waking up 
the backs of the legs.

We'll come all the 
way to Forward Fold.

Feet hip width apart or
together, yogi's choice.

Just nice, 
conscious footing here.

And then you'll grab the 
elbows, obviously the elbow,

and just sway side-to-side here,

creating a semicircle, 
and then see if you can keep

your feet 
planted as you do that.

So we're really 
finding nice stretch,

but also stability in lower 
body, our practice thus far,

and lots of opening in 
the muscles of the back body,

the side body, 
neck and shoulders.

Beautiful, release the arms.

Inhale, halfway lift.

Find your angel wings here.

Open the chest and 
then exhale to fold.

Root to rise, 
inhale, reach for the sky,

spread your fingertips, reach,
reach, reach, reach, reach.

And exhale, hands to heart.

Namaste.

Deep breath in.

Long breath out.

Awesome work, let's keep going.

Tap into that inner smile.

Big inhale as you 
spread your fingertips

and reach for the sky.

Exhale, rain it down.

Big inhale, halfway lift.

Find something new.

And exhale, float to down.

Wonderful, plant the palms,
step both feet back, Plank Pose.

And then we're 
gonna bring the right hand

to the center line, 
and open up to the left,

Side Arm Plank.

You can use your top foot, 
bend that top knee.

Place the top foot on the ground

and lift your hips, open up.

And then exhale, 
come back to center.

Find your foundation and
inhale, open up to the right.

And then you're gonna go back
and forth in your own time.

Moving with a lightness, 
building strength.

Think about, again, the body
moving as one moving part.

Back and forth.

Again, you can take 
different variations here

using that top leg.

Maybe bringing 
the feet side-to-side.

Have some fun here, 
lift your heart.

We'll do one more on 
each side, you got this.

Building strength, 
toning muscle.

For me, in a 
way that feels good,

that's playful, 
that's connected.

We'll come back to center.

Belly all the way to the earth.

So you can go belly to 
Cobra or Chaturanga to Up Dog

depending on how 
you are feeling today.

Open your chest, 
lift up from the armpit chest.

And then use the 
exhale to make your way

back to Downward Facing Dog.

Catch your breath here, breathe.

Then we'll walk the 
feet together, and inhale,

lift the right leg up high.

Exhale, step it all 
the way up into your lunge.

Nice low lunge here.

Take a second to 
find your foundation.

And then back 
knee lowered or lifted,

we're gonna let the 
fingertips lift and hover,

find a softness, so even if
you're working quite hard,

can you marry 
that effort with ease?

Find the grace as 
you build strength.

Squeezing energy inward, 
opening the chest,

lifting the crown of the head.

Then let's continue the journey.

Inhale, reach the 
fingertips all the way up.

Biceps by the ears, 
you can always come onto

the back knee here, no prob.

If the back knee is lifted, 
soften it a little bit

so you can get your 
center underneath you.

Then hang with me, 
one more breath here.

Big inhale, 
light in the upper body.

Then exhale, rain it down,
hands frame the front foot.

And then check it out, 
we're gonna find

a bend in that back leg.

You have your bend in 
the front knee already,

and then we're gonna 
lift up, half splits, light.

Light and easy.

So careful not to lock 
the standing leg, soften it.

Breathe, if the body 
starts to shake or tremble,

ohhhhh, to be 
alive today, so awesome.

So here we find a 
lightness in half splits.

You're gonna lift up 
through that right hip crease.

And then there's an 
option to play here,

opening and closing.

Just finding a little 
opening, building strength

in the muscles of the legs, 
the glutes, your core.

Inhale, we rise.

And exhale, fall.

Great, inhale, we rise.

Exhale, fall, stay 
here working on half splits,

or you'll begin to 
open up through the hip,

keep the left toes 
turned in, and we'll play with

a little half moon.

So, opening up, you 
don't have to come to the full

expression, but just 
playing with a lightness

here in your heart.

If you fall, no worries.

Find soft knees, work on 
all those beautiful things

we've tapped into on 
our journey thus far,

drawing the navel in and upward.

Using the inhale to expand, 
the exhale to contract

and ground, and you 
just play here maybe

for a moment or two.

And then we'll 
meet back in our lunge.

So from the half splits, 
we look forward,

trust, step the left toes back.

Great, we'll gather, 
inhale, open the chest.

And exhale, plant the palms,

take it straight to 
Down Dog or you can fit in

a little vinyasa here.

Soft and easy in your Down Dog.

Breathing.

Awesome work, 
let's do the other side.

So right heel draws 
down in your Down Dog,

when you're ready, inhale, 
lift the left leg up high.

Exhale, step it all 
the way up and through.

Back knee 
lowered or lifted here.

Couple of breaths.

Find your footing.

Connect.

Then when you're ready, let
the fingertips lift and hover.

And that's not the 
task that we just check off,

that's just the invitation
to oh, I lift my fingertips

and so I connect to my core.

I relax my shoulders.

Going through the 
checklist, staying aware,

building that beautiful, 
beautiful body awareness

that for me translates into
light, same thing, for me.

Then with back 
knee lowered or lifted,

you'll inhale, reach 
the fingertips to the sky,

way to stick with it.

Biceps by the ears, 
open your chest.

If the back knee is lifted,
make sure you get your center

underneath you, 
couple breaths, you got it.

Then inhale in 
and exhale, cascade,

rain it down, stay in control.

Fingertips frame the left foot.

We bend both knees.

And with a lightness, inhale,

find a little buoyancy here.

We lift that back 
leg up, standing split.

So I'm trying to 
create an L shape.

So I'm not really 
opening up just yet,

but turning the toes down,

building strength and stability

in the hip, in the glute.

Not locking through the leg.

And then, you 
can just work here,

maybe finding a softness.

Maybe your light 
is in the neck today.

Right?

Or, maybe you play with 
inhaling halfway and lifting.

And then exhaling.

Inhaling to lift.

Have a little fun, 
don't forget the neck

is an extension of the 
spine here so moving as one.

Inhale to lift.

Just play.

If you fall, 
smile, it's all good,

stay connected, move slow.

And then from here, we 
can still work in half splits.

Working, being 
patient and kind, thoughtful,

or maybe we begin to open up.

This time opening the hip,

keeping the 
right toes turned in,

finding soft bend 
in that standing leg

and then maybe you 
play in your half moon.

We'll come to this more later.

Hug the lower ribs in.

Inhale, find a lightness,

and then we'll all 
meet back in our lunge.

So moving 
through your half split,

and then look forward 
as you step back, trust.

Nice low lunge.

Alright, let's 
gather together here,

loop the shoulders, 
inhale, look forward.

And exhale, plant 
the palms, step it back.

You can move 
through a last vinyasa here.

Or straight to Down Dog, 
awesome work everyone.

From your Down Dog, 
slowly lower to the knees.

Bring them together or wide,
whatever your body's craving.

For me I suggest knees
together, but perhaps your body

is saying something else, and
we'll meet in Child's Pose.

Just take a couple moments 
in your sweet Child's Pose

to relax and 
observe your breath.

Feel it move you 
as you breathe in.

Feel it move you 
as you breathe out.

And slowly reach 
the arms up towards

the front edge of your 
mat if they are not already

and we'll come to all fours.

Swing your legs to one side.

And come to a seat.

Soles of the feet come 
together for Cobbler's Pose.

We're not gonna be here long,
but if you'd like to lift

your hips up on 
something, feel free.

We'll grab the ankles 
or the feet, open the soles

of the feet like a book here, 
and then in your mind,

connect what's happening as
you do this with the feet,

what's happening with the hip
socket, the hip joint, right,

so one part, one moving part.

And then sit up nice and tall.

Tuck the chin into 
the chest slightly.

And once again, lift 
up from the armpit chest.

Use your breath to 
really expand all four

sides of the torso, 
whatever that means to you,

and then tap into 
that inner smile here.

So for me this type of
practice, and really the mission

of the Yoga Revolution 
is so important.

I mean, not only are we gonna
get trim and all that jazz,

lot's gonna happen, 
hopefully you've already noticed

some wonderful physical effects,

but we keep 
coming back to this goal

of when we close our eyes, 
as we just asked ourselves

to do here in Cobbler's Pose,

or when we open our 
eyes and look in the mirror,

what do you see?

What experience do you have?

Is it dismal and dark?

Or is it light and 
lovely, patient, funny, kind,

whatever it is 
that feels like you?

So lean back a little and 
I'm gonna lift the feet up.

You're gonna send 
the soles of the feet

towards the front of the 
mat, and then you're gonna

take the arms in and out.

Fun little pose here to 
find lightness in the heart.

So, you can take a Mudra
here, index finger and thumb,

or just keep the 
palms open, fingers soft.

And then we'll 
bring the heels together,

and then maybe the ball 
joint of the big toe together

and spread the 
fingers, spread the toes,

and lift your heart here.

If there's other variations
that you want to play with here,

you can, but this 
is just not a pose

that you can do 
with a grumpy energy,

or with a collapse in the heart.

You have to find 
a lift, a lightness.

And if you're a bit sad, 
you have tailbone issues

or lower back issues 
and you can't practice this,

you can do this with 
the feet on the ground

and just take the 
arms out wide here.

I say that as someone 
who's had tailbone injury.

In fact, just shows 
you the magic of yoga.

I never in a million 
years thought I'd be able

to sit like this, 
never in a million years.

And look at us now!

So wherever you are, 
take a deep breath in.

And long breath out.

And then keep 
your shoulders grounded

and keep your heart 
lifted as you slowly unravel,

kick the arms out, 
the feet out, Boat Pose.

I'm gonna go Wu-Tang here
just 'cause it makes me smile.

You can take a Mudra, inhale.

And then exhale, 
release everything.

Awesome work.

Let's come to 
lie flat on the back.

Prepare for Reclined Twist.

So find your lower back 
nice and flush with the mat

to begin with by hugging the
knees up towards your heart.

And then send 
your arms out, Texas T,

palms face down just to 
ground you here at first.

And then soft and easy, 
light and lovely,

rock to one side.

Inhale, come through center.

And rock to the other.

And so, in light, 
oh my goodness,

in light of 
today's practice, theme,

we will take a couple 
moments here at the end

to just really play.

It's kind of like a 
happy baby on their blanket.

It's kind of like a cockaroacha,
cockroach on the earth.

(laughs)

Maybe a scarab.

I wanna be a scarab.

And so you're just 
rocking back and forth,

and you want to move 
slow just to be mindful

of any aches or 
pains or anything.

You don't want to 
tweak anything and you can

play with extending the legs.

And this is a fabulous 
thing to do in your bed.

And if you're on a 
hard wood, you can even play

with keeping your 
toes on the ground

and drawing big circles.

This is a wonderful 
release for the glutes,

the top of the hips, piriformis,

especially if you're 
running or more active

as you start this revolution.

Stay connected 
to your abdominals.

So good.

Do a couple more.

You can get creative.

Back and forth.

Don't be shy.

And then come back to center.

And we'll bring the 
feet as wide as the yoga mat.

And allow the knees to come in

so that they can 
really, really relax there.

And then the belly and the
bowl of the pelvis softens,

and we're gonna bring our
hands back to our heart space.

And then close your eyes.

Inhale in through the nose.

And exhale out 
through the mouth here.

Notice how you feel.

And we'll take a 
little moment of gratitude

at the end of Day 19 here.

For the practice.

And for ourselves, 
for you, for yourself,

for taking the time to tend to

your own inner guiding light.

And thank you for 
sharing your practice with me.

I do feel that the 
asana practice in particular

is a wonderful 
tool for helping us move

with more ease, more lightness.

And you can think about 
that as you move off the mat.

How do you want to 
move through your life?

Angry, stomping?

Or like a smooth operator?

It's a no-brainer for me.

Have an awesome 
rest of your day.

I'll see you tomorrow, Day 20.

Oh my gosh.

Big love and light.

Namaste.

(lively orchestral music)