Hey, I'm Jodi. Welcome to class. Let's get started. Hi, everybody. Thank you so much for coming. Let's get started standing. Come to the top of your space, the middle of your mat. Wherever you land is perfect. Yeah, and toes together or some space between your heels, whatever feels right. Your arms to your sides. Open your palms to the front of your space. And close your eyes. Take a few rolls of your shoulders, some open mouth exhales to settle in. As you're ready, find your Ujjayi breath, sealed lips. Deep inhales and exhales through your nose. And today, as we move, focus on expansion, the idea of taking up space. And notice how your practice evolves, where you're able to bring in more when you expand. Full inhale. Through the nose, exhale. Inhale, Mountain Pose. Rise up. Breathe. Open your eyes. And root down into the soles of your feet. Use the strength of your legs. Of your lower body, to lift and expand through your torso. Roll your pinkies and your biceps in to spread your shoulder blades across your back. Inhale. Exhale. Back bend. Cactus your arms and lift your heart. And drive your hips forward to the front of the room. Broaden across your chest. And pull your elbows even further away from each other. Inhale, Mountain Pose. Rise. Exhale, Forward Fold. Hinge from your hips. Inhale, Halfway Lift. Bring your palms to your shins or your thighs. Find the length in your spine. Squeeze your shoulder blades together. Breathe in. Exhale. Tuck and curl, Tiny Ball Pose. Your finger pads to the earth. As you drop your heels-- excuse me, as you drop your hips, lift your heels up higher. Compress everything on your midline. We'll flow. Release your heels. Inhale. Mountain Pose. Rise to stand. Exhale. Back Bend, cactus your arms. Inhale. Tadasana, come up. Exhale. Forward fold, Utanasana. Inhale, Halfway Lift. Long spine. Exhale, tuck and curl, Tiny Ball. Good. Again, release your heels. Inhale, Mountain Pose. Rise. Find a Steeple Grip overhead. Interlace all of your fingers. Release your pointer fingers. Soften your shoulders. Breathe in. Exhale. Standing Half Moon up and over to the right. With your breath, inhale up to center. Exhale to the left. Inhale, rise. Hot Style back bend, look up at your hands. Point your fingers across the ceiling toward the back wall. Keep your biceps in line with your ears. Push your hips forward. Inhale, rise. Come up to stand. Keep biceps by ears. Forward Fold all the way down to the earth. Once you arrive, Hands to Feet Pose, Padahastasana. Bend your knees a lot. Reach your hands behind you. Scoop up your heels. Good. Now, anchor your feet down into the earth and lift up through your hips. Pull your elbows toward each other on your back line to glide your chest even closer to your thighs. Let your head be heavy and breathe into the back line of your body. Full inhale. Strong exhale. Remove your grip from your heels. Find your Steeple Grip overhead. Inhale, rise. Come all the way up to standing. And release your arms down to your sides. Good. From here, we'll move into some balancing postures to fire up your lower body and your core. Inhale your arms overhead. Palms touch. Exhale. Eagle on the right. Swing your right arm underneath your left. Sit low. Lift your right leg up and over. You can take the full wrap or kickstand your top foot. Then Hot Style Eagle. Pull your triceps down into your chest, so find the compression underneath your arms. Pull your right hip back, your left hip forward. Good. Deep compression on your front lung, so expand into the backs of your lungs. Arms stay how they are. Inhale. Lift your right leg. Unravel. Exhale. Eagle armed, Airplane. Kick your right heel to the back of the room. Dial your right hip down toward the earth. Lift from your right hamstring. Energetically push your hands away from your face. Breathe in. Exhale. Hands to heart. Steeple Grip. Inhale. Balancing stick, Tuladandasana, reach your pointer fingers to the front of the room. Roll your biceps up toward the ceiling. Anchor into your left foot and grow taller through your back line. Just 3. You stand in 2. And 1. Right foot down. Arms high. Breathe in. Exhale. Eagle on the left. Swing your left arm underneath. Sit low. Lift your left leg up and over. Find the strength in your lower body, the strong the foundation to keep you steady. Use your breath. Use your gaze. Lift your ribs up away from your hips. Find the length in your side bodies. And squeeze your elbows in. Soften your shoulders. Inhale. Lift your left leg. Unwind. Exhale. Eagle armed Airplane. Glide your left heel back. Good. Rotate your left inner thigh up toward the ceiling. Find the muscles around your spine to lift up. And then wrap your low ribs in to engage through your core. Breathe in. Exhale. Hands to heart. Steeple Grip. Inhale. Balancing Stick. Reach your pointer fingers to the front of the room. Continue to breathe. Press into your right foot to strengthen your standing leg. But dial your left hip down once more. Lift your whole back line up for 3. You stand in 2. Nice, Shervin. And 1. Left foot down. Arms high. Breathe in. Exhale. Arms to your sides. We got a bit more balancing here. Just one set of Standing Bow Pose. We'll start with your right leg. So bend your right knee. Reach back. Grab the inside arch of your right foot. Reach your left arm high. Pause here first. Drop your right hip down so it's next to your left. Flex your right toes to engage through your back line of your right leg. Stay right here or start to kick. Drive the top of your foot into your hand. Roll your right shoulder forward slightly. Lift your chest up. Good. Stay strong in your standing leg. Then reach up through the crown of your head. Find the balance. As you take up space on your front line, then strengthen and breathe into your back line. Yes. Stay here for a full breath in. Find your edge on the breath out. Mindful release. Slowly return to standing. Right foot down. Arms to your sides. Beautiful, everybody. Standing Bow on the left. Bend your left knee. Reach back and grab the inside part of your left foot. Right arm high. Square your hips, square your shoulders. Find your Drishti gaze. Then, as you are ready, begin to kick. Use your breath. Dial your left hip down and forward slightly. Good. Focus your gaze in front of you. Allow it to keep you steady, to keep you balanced. Then continue to grow. Broaden across your chest, across your left hip. Just for 3. So good, Marlena. You stand in 2 and 1. Slowly return to standing. Left foot down. Bring your hands together at your heart. Take a deep breath in. And a full breath out. Inhale. Mountain Pose. Arms high. Exhale, Back Bend, cactus your arms. Inhale, Tadasana, come up. Exhale, Forward Fold, Utanasana. Inhale, Halfway Lift. Long spine. Exhale, High Plank. Step back. Good. Shoulders over elbows, over wrists. Wrap in through your ribs. Get strong through your core. Breathe in. Exhale, Downward Facing Dog. Take a couple breaths to settle in. Spread your fingers wide. Feel rooted and strong in the earth beneath you, and allow yourself to grow to lengthen. Inhale. Lift your right leg high. Exhale, Low Lunge. Step through. Inhale, Warrior II. Open up to the side wall. Good. Reach through your fingertips and up through the crown of your head. Turn your palms to face the side. Reach forward. Breathe in. Exhale. Hot Triangle. Right arm down and left arm high. Energetically pull your heels toward each other. Roll your heart up toward the ceiling. Inhale, Reverse Warrior. Keep your lunge. Reach up and back. Little to no weight in your back hand. Focus on your length in your side bodies. Breathe in. Exhale. Warrior II. Come back to neutral. Inhale. Star Pose. Push up. Toes out. Heels in. Exhale. Horse. Bring your hands to your heart. Sit low. Open your knees wide, and shift your shoulders back. Sit down one inch deeper. Inhale. Star Pose. Push up. Now, parallel your feet with the short edges of your mat. T out your arms. Full inhale. Exhale. Fold forward. Dandayamana Bibhaktapada Paschimottanasana. Good. Roll your weight forward into your toes and bend your knees. And lead the fold with your heart rather than the crown of your head. Aim to lift your hips. Stay here for a breath in. Full breath out. Good. T out your arms. Engage through your inner thighs. And inhale, rise. Come all the way up to stand. Now, interlace your hands at your lower back. Find the chest expansion. And then pivot to the front of your space. Shift your weight into your right leg. Full breath in. Exhale, Toppling Tree. As you move forward, lift your left hamstring up behind you. And use the leverage. Take up some space. Pull your chest forward. Reach your left heel back just for 3. Standing splits in 2. And 1. Standing Splits. Breathe in. Exhale, Low Lunge. Tap back. Plant your palms. Inhale your right leg high. Down Dog Kick. Exhale. Downward Facing Dog. Inhale, lift your left leg high. Exhale, Low Lunge. Come through. Inhale, Warrior II. Open up. Find your stance and settle in. Feel the opening through your left hip. Soften through your shoulders. Turn your palms to the side wall. Reach forward. Breathe in. Exhale. Triangle Pose. Trikonasana. Drop your left arm down, your right arm high. Stay light through your bottom arm. And then broaden across your chest through your collarbones. Inhale. Reverse Warrior. Keep your lunge. Reach up and back. Drive your heels to midline. Lift your ribs up away from your hips. Breathe in. Exhale, Warrior II. Back to neutral. Inhale, Star Pose. Push up. Toes out. Heels in. Exhale. Horse. Hands to your heart. And get low. Shift your knees back. Draw your belly in, pull your tailbone down. Press your palms together and sit low. Inhale, Star Pose. Push up. Parallel your feet. T out your arms. Breathe in. Exhale. Fold forward. Wide legs separate. Stretching. Roll your weight into your toes here. Feel the difference from one side to the next. Pull your heart towards the floor in front of you. Lengthen through your spine. [MUSIC PLAYING] T out your arms. Wrap in through your ribs. Inhale. Rise, come all the way up to standing. Interlace your hands at your lower back, and then pivot your feet to the front of your space. Shift your weight into your left leg. Breathe in. Exhale, Toppling Tree. Come forward. Left foot is your foundation. Press into your left foot to lift your left hip. Then charge your heart forward to the front of the room. Full inhale. Exhale. Standing Splits. Finger pads down to the earth. Roll your right hip down. Breathe in. Exhale, Low Lunge. Tap back. Plant your palms. Inhale your left leg high. Down Dog kick. Exhale, Downward Facing Dog. Good. We flow. Inhale, lift your right leg high. Exhale, Low Lunge. Come through. Inhale, Warrior II. Open up. Exhale, Hot Triangle. Stay light. Inhale, Reverse Warrior. Keep your lunge. Exhale, Low Lunge. Plant your palms. Inhale your right leg high. Kick back. Exhale, Downward Facing Dog. Inhale, lift your left leg high. Exhale, Low Lunge. Inhale, Warrior II. Reach through your fingertips. Exhale, Hot Triangle. Keep your lunge. Inhale, Reverse Warrior. Reach high. Exhale, Low Lunge. Hands to the earth. Inhale your left leg high. Kick back. Exhale, Downward Facing Dog. One breath in. Full breath out. Inhale, lift your right leg high. Exhale, Half Pigeon. Bring your right knee to your wrist, your shin to your mat. Look over your right shoulder. Make sure that your toes are long and straight. Now stay here to work on the lengthening through the front of your left thigh. Or you can lower down to your forearms or all the way to the earth. Good. Now there's still some work to do here. So allow your hips to open up to release, and stay active through your breath, through your intention. This idea of taking up space is rare, right. In this room, on this mat, you're able to expand and to grow. Physically, mentally, emotionally. Be here. Be present to how you feel. Find the fullest expansion of your lungs with every breath. Allow yourself to deepen in. [MUSIC PLAYING] Come back up to your palms if you're not there. Tuck your back toes. Lift your knee. Inhale your right leg high. Down Dog kick. Exhale, Downward Facing Dog. Inhale, lift your left leg high. Exhale, Half Pigeon. Eka Pada Rajakapotasana. Look over your left shoulder this time. Take what you need to find your expression, and then settle in. Embrace any differences between right and left. Use this time as you recover, you surrender, to deepen in. To find the rhythm of your breath, expansion of your lungs. [MUSIC PLAYING] Come back to your palms. Tuck your back toes and lift your knee. Inhale your left leg high. Down Dog kick. Exhale, Downward Facing Dog. Good. Take a deep breath in here. Now full breath out. Come forward to high plank and lower all the way down to your belly. Few belly-dow spine strengtheners here. Flip your feet and zip up through your legs. Hands say underneath your shoulders. Inhale, Cobra Pose, Bhujangasana. Lift the back of your chest and breathe. Compress the tops of your feet and your hips down into the earth. Use that strength to lift your chest up and broaden across your collarbones. Pull your elbows back behind you. Good. A full breath in. Exhale, lower down. Left cheek to the earth. Arms to your sides. Use this moment for your spine to neutralize your breath, your heart rate to slow down. [MUSIC PLAYING] Bring your chin back to center. We'll take full Locust here. T out your arms. Goalpost or T, whatever you have space for. And then zip up your legs once more. Inhale, Locust Pose. Lift your chest and lift your legs up away from the earth. Now drive in through your hip bones, pull your chest forward to the front of the room, then slide your hamstrings, your inner thighs, back behind you. Draw your belly in to use your core and help you lift up. Look out past the top of your space. Get big. Find the expansion across your chest. Full inhale. Exhale, lower down. Right cheek to the earth. Arms at your sides. If you'd like to take a windshield wiper of your legs, bend your knees and rock them side to side to loosen up through your lower back. Bring your hands back underneath your shoulders. And come up to standing on your knees for Camel Pose, Ustrasana. Knees are hip-width distance apart. Toes can be flexed or flat, your choice. Bring your palms to your lower back. Good. Now soften your shoulders and pull your elbows toward each other. And as you exhale, drive your hips forward to the front of the room. And as you inhale, trace your gaze up to the front, across the ceiling, toward the back wall. Good. Now continue to breathe. Yes, drive your hips forward. Lift your heart up towards the ceiling. Focus on the length, the lift of your chest. Tuck your chin in slightly to keep your airways strong. Good. Squeeze your shoulder blades together on your back line. Nice, Nick. Just three. You rise in two. And one. Slowly rise up. Lower down onto your heels. Close your eyes. Let your hands land wherever they land. And again, allow yourself to neutralize. All right, take the deep breaths you need to settle in. Open your eyes. We'll move into Rabbit Pose. So reach behind you and scoop up your heels with your hands. Aim for thumbs on the outsides of your feet here. Good. Now tuck your chin into your chest. Use your core. Mindfully round forward. Bring the crown of your head, the very top of your head to the mat. And aim for a hover rather than letting your weight fall into the crown of your head. Press the tops of your feet into the earth, and then pull your heels toward your forehead. Good. Totally fine if your hips come off your heels. Then start to glide your forehead toward your knees. Draw your belly in and feel the stretch, the expansion across the backs of your shoulders. Good. One full breath in here. And a full breath out. Squeeze your inner thighs and slowly roll up to your seats. Good. Swing your legs around. Take a Seated Forward Fold. Paschimottanasana. Any extra muscle from your sitz bones, bring it behind you so you're on the front. Flex your toes toward your face. Arms high. Breath in. Exhale, hinge forward. Bend your knees as much as you need to. You can grab your toes and plug your shoulders back. After so much expansion, we open, we brought in. Find some time to counter it, to neutralize. All right, so that when you walk off your mat, you feel the expansion of your lungs each day. To take full breaths. To embrace the moment you're in and allow yourself to take up some space. Pull your heels and your sitz bones away from each other. Yeah, so good. Full breath in. Deepest fold. Breath out. Good. Inhale, rise. Find your tall seat. Lower all the way down to your mat. Start with Half Wind or Moving Pose on the right, so leave your left leg long on the earth. And pull your right knee up and around your right rib cage. Now flex all of your right toes to keep the muscles around your knee engaged. Then squeeze your thigh into your side body. Feel the compression through your right hip. And then breathe into the right side of your lungs. Even deeper, pull. Inhale. Exhale, Supine Twist. Guide your knee across your body. And goalpost your right arm onto the mat. Yeah, you can use your left hand as a self-adjustment. But allow yourself to sink in, to let go of some of the effort here. [MUSIC PLAYING] Come back to center. Pull both knees in just to reset. And then right leg long. Half Wind or Moving Pose on the left. Flex your left toes. Pull your left thigh into your left side body. Now really squeeze. Pull your tailbone forward to the front of the room. Good. Then squeeze your thigh in. Find the compression. Inhale. Exhale, Supine Twist. Guide your knee across your body. Adjust your hips. Goalpost your left arm. And notice the growth, the expansion that's happened in your physical body here. The ability to take up space. Embrace full expansion of your lungs. Come back to center. Pull your knees into your chest. Happy Baby Pose. Bring your knees wide. Grab the inside or outside edges of your feet. And rock side to side. Straighten one leg at a time. Feel the opening through your hips. Final moment to release. Come back to center. Both knees into your chest. Wrap your forearms around your shins. Bring your forehead up to your knees. One final squeeze. Pull everything in. Inhale, and exhale to your Savasana. Allow your feet to splay open, your palms up. Broaden across your chest and sink into your mat. Good. Take up all the space you need as you allow your practice to sink in. I will guide you out. [MUSIC PLAYING] Start to deepen your breath. Bring some movement and awareness back into your body. Reach your arms overhead. Take a full body stretch. And bend your knees. Roll to either side, right or left. Keep your eyes closed and push up to a seat. Bring your hands together at heart's center. And root into your sitz bones. Lift up through your chest. Notice what you're able to embrace, what you're able to bring into your life when you find this full expansion. When you open up. When you allow yourself to take up some space. Take a deep breath in. Open mouth, exhale. Nice job, yogis. Thumbs to your third eye. And bow forward to the light, the teacher in all things. Namaste. Beautiful job, everybody. Thank you so much for being here. Have a really great day. Great job today. Thanks for taking class.