1
00:00:00,583 --> 00:00:03,959
- Hello my darling friends
and welcome to Dedicate.

2
00:00:03,959 --> 00:00:06,375
Your 30 day yoga journey.

3
00:00:06,375 --> 00:00:07,959
I could not be more excited and

4
00:00:07,959 --> 00:00:09,917
honored to go on
this ride with you.

5
00:00:09,917 --> 00:00:14,625
It's Day 1.
Discern. Let's get started.

6
00:00:14,625 --> 00:00:19,542
(bright music)

7
00:00:39,333 --> 00:00:41,375
Okie doke, my darling friends.

8
00:00:41,375 --> 00:00:45,125
Let's begin in a
nice comfortable seat.

9
00:00:45,125 --> 00:00:47,166
Welcome to Day 1.

10
00:00:47,166 --> 00:00:49,959
You've made an
awesome choice for yourself.

11
00:00:49,959 --> 00:00:51,875
Thank you so
much for being here.

12
00:00:51,875 --> 00:00:54,250
We're gonna start
by taking our time.

13
00:00:54,250 --> 00:00:58,500
So right away take your time
coming down to the yoga mat.

14
00:00:58,500 --> 00:01:01,083
One of the things I'd like to
invite you to pay attention to

15
00:01:01,083 --> 00:01:04,375
on this journey is how you
get in and out of practice.

16
00:01:04,375 --> 00:01:05,500
So take your time.

17
00:01:05,500 --> 00:01:08,333
If I'm ever moving a
little too fast for you,

18
00:01:08,333 --> 00:01:10,458
take your time.
You're in charge.

19
00:01:10,458 --> 00:01:13,500
And then how you get up and off
your yoga mat is important too.

20
00:01:13,500 --> 00:01:15,500
You know you go
through your practice,

21
00:01:15,500 --> 00:01:18,625
you find your presence for the
day and then there might be a

22
00:01:18,625 --> 00:01:20,041
tendency to rush off the mat.

23
00:01:20,041 --> 00:01:23,750
So just something to
pay attention to right away.

24
00:01:23,750 --> 00:01:26,500
And it's kind of nice just
someone reminding us we have

25
00:01:26,500 --> 00:01:30,166
permission to move in a way that
feels good here so even as you

26
00:01:30,166 --> 00:01:32,708
come on down to the ground here,

27
00:01:32,708 --> 00:01:35,041
find a little inner
smile if you can.

28
00:01:37,500 --> 00:01:40,792
Benji's protecting
us here in our

29
00:01:40,792 --> 00:01:43,750
beautiful location for this

30
00:01:43,750 --> 00:01:46,583
beautiful new
30 day journey that

31
00:01:46,583 --> 00:01:48,542
we are embarking on together.

32
00:01:49,667 --> 00:01:52,208
Embarking on.

33
00:01:54,166 --> 00:01:56,834
So take your time getting
settled in here and notice what

34
00:01:56,834 --> 00:01:59,583
it feels like to kind of
not be hurried or rushed.

35
00:02:02,500 --> 00:02:04,792
And when you find your seat,

36
00:02:04,792 --> 00:02:07,250
notice if the spine is
kind of rounding here.

37
00:02:07,250 --> 00:02:09,125
If it already feels difficult

38
00:02:09,125 --> 00:02:12,500
and if it does totally normal.

39
00:02:12,500 --> 00:02:16,250
If you're feeling the spine kind
of rounding maybe front of the

40
00:02:16,250 --> 00:02:18,208
hip creases is tight.

41
00:02:18,208 --> 00:02:20,291
Hip flexors are a
little tight, no worries.

42
00:02:20,291 --> 00:02:24,000
Maybe pause the video, grab a
little blanket or a towel or a

43
00:02:24,000 --> 00:02:27,667
yoga block and sit on that
block or blanket or towel

44
00:02:27,667 --> 00:02:30,250
to lift the hips
up a little high.

45
00:02:30,250 --> 00:02:33,583
This will just give you a little
lift to help the knees drop down

46
00:02:33,583 --> 00:02:37,417
and to allow you to
find more ease as you gently,

47
00:02:37,417 --> 00:02:42,083
everybody now, 
sit up a little taller.

48
00:02:42,083 --> 00:02:43,917
Find length in the spine.

49
00:02:48,792 --> 00:02:51,375
And then as you feel ready,

50
00:02:51,375 --> 00:02:53,250
start to gently
notice your breath,

51
00:02:53,250 --> 00:02:56,125
allowing your hands to rest
wherever they fall naturally.

52
00:02:59,625 --> 00:03:02,291
So we're easing in
this Day 1 practice.

53
00:03:05,417 --> 00:03:07,041
Taking today 

54
00:03:09,375 --> 00:03:12,917
to discern or recognize

55
00:03:12,917 --> 00:03:15,542
why we've committed to

56
00:03:15,542 --> 00:03:17,583
a 30 day yoga journey.

57
00:03:19,333 --> 00:03:22,291
And if you don't know
why yet, that's okay.

58
00:03:22,291 --> 00:03:27,125
But taking a little moment here
to just meditate on the why.

59
00:03:27,125 --> 00:03:29,333
Why are you
showing up for yourself?

60
00:03:29,333 --> 00:03:31,333
Why is this important?

61
00:03:34,000 --> 00:03:36,333
And again if you don't
know why yet, that's okay.

62
00:03:36,333 --> 00:03:39,250
This is a practice.
This is about processing.

63
00:03:39,250 --> 00:03:42,375
Maybe you'll find
out why later today.

64
00:03:42,375 --> 00:03:45,333
Maybe you'll find
out why after Day 30.

65
00:03:46,792 --> 00:03:48,792
Trusting the process.

66
00:03:52,875 --> 00:03:55,458
Then as you're ready go ahead
and take your gaze gently down

67
00:03:55,458 --> 00:03:58,708
past your nose or if
you feel comfortable,

68
00:03:58,708 --> 00:04:00,083
close your eyes.

69
00:04:00,083 --> 00:04:02,583
Allow the sound of my
voice to guide you here.

70
00:04:05,208 --> 00:04:09,417
Not only are we kind of closing
or softening the eyelids to just

71
00:04:09,417 --> 00:04:12,000
bring our attention,
our focus inward

72
00:04:12,000 --> 00:04:14,625
but we're also sending a
signal to the brain that

73
00:04:14,625 --> 00:04:17,208
again, you are in charge.

74
00:04:17,208 --> 00:04:21,000
You are your own best teacher
and throughout this journey

75
00:04:21,000 --> 00:04:23,917
we're gonna
cultivate that relationship.

76
00:04:23,917 --> 00:04:26,417
I'm honored to be your guide,

77
00:04:26,417 --> 00:04:29,417
to be your pal
and you can trust me.

78
00:04:29,417 --> 00:04:30,708
I will 

79
00:04:33,542 --> 00:04:37,000
lead the way with
honor and with respect

80
00:04:37,000 --> 00:04:38,625
but really you are in charge.

81
00:04:38,625 --> 00:04:40,542
You're in the driver's seat.

82
00:04:40,542 --> 00:04:44,000
So by simply softening the
gaze or closing the eyes we are

83
00:04:44,000 --> 00:04:47,917
putting trust in both the
relationship to the practice

84
00:04:47,917 --> 00:04:49,917
but also to yourself.

85
00:04:58,417 --> 00:05:01,750
Then with the eyes
closed or the gaze soft,

86
00:05:09,959 --> 00:05:12,041
I invite you to
take a deep breath in.

87
00:05:14,959 --> 00:05:16,500
And a long breath out.

88
00:05:19,917 --> 00:05:22,125
Alright, we've already begun.
Here we go.

89
00:05:22,125 --> 00:05:23,250
Deep breath in.

90
00:05:26,000 --> 00:05:27,875
And a long breath out.

91
00:05:29,959 --> 00:05:32,834
Nothing fancy here.
Again, deep breath in.

92
00:05:36,834 --> 00:05:39,166
And a long breath out.

93
00:05:44,291 --> 00:05:47,333
Now continue this
mindful breath on your own.

94
00:05:51,291 --> 00:05:53,125
Again committing to that trust

95
00:05:54,125 --> 00:05:55,959
to that relationship
with yourself.

96
00:05:57,959 --> 00:06:02,708
Trusting me trusting the video
and trusting that this time that

97
00:06:02,708 --> 00:06:06,125
you've dedicated
for yourself, with yourself 

98
00:06:07,667 --> 00:06:08,875
is valuable.

99
00:06:21,792 --> 00:06:23,959
Continue to gently
deepen your breath.

100
00:06:33,000 --> 00:06:35,166
And notice where
your thoughts are,

101
00:06:35,166 --> 00:06:37,166
where your mind is going here.

102
00:06:38,250 --> 00:06:42,458
And if you're new to the
practice please know that

103
00:06:42,458 --> 00:06:44,834
inevitably your
mind will wander.

104
00:06:50,333 --> 00:06:55,291
So on the mat we practice not
actually ignoring those thoughts

105
00:06:55,291 --> 00:06:58,625
or anything that
comes up along the ride,

106
00:06:58,625 --> 00:07:00,333
along the journey.

107
00:07:00,333 --> 00:07:03,208
We don't ignore them but
in fact we lean right in.

108
00:07:03,208 --> 00:07:05,125
We recognize those thoughts.

109
00:07:05,125 --> 00:07:06,625
We acknowledge them.

110
00:07:07,792 --> 00:07:10,750
And then we remember our breath.

111
00:07:12,291 --> 00:07:14,166
It's always spiraling
back to the breath.

112
00:07:23,583 --> 00:07:25,625
Awesome.

113
00:07:25,625 --> 00:07:29,917
Now on Day 1 we have to take a
moment to also recognize that

114
00:07:29,917 --> 00:07:35,083
though you have so bravely
stepped on your mat and

115
00:07:35,083 --> 00:07:38,041
so beautifully
shown up for yourself,

116
00:07:38,041 --> 00:07:39,959
you are not alone.

117
00:07:39,959 --> 00:07:45,375
You are not alone.
I am here with you.

118
00:07:45,375 --> 00:07:47,500
And so are people
all over the world.

119
00:07:47,500 --> 00:07:51,542
So I don't know if I've ever
done this on a Day 1 but as you

120
00:07:51,542 --> 00:07:55,458
sit here in your beautiful
Sukhansana noticing your breath,

121
00:07:55,458 --> 00:07:57,542
remembering that
the mind will wander,

122
00:07:57,542 --> 00:07:59,458
emotions will come up.

123
00:07:59,458 --> 00:08:01,417
Some days will be
harder than others.

124
00:08:03,667 --> 00:08:06,375
Know that you are supported 

125
00:08:06,375 --> 00:08:10,542
by not only me
and Benji but by

126
00:08:10,542 --> 00:08:13,291
human beings and animals 

127
00:08:13,291 --> 00:08:15,375
all across the globe.

128
00:08:16,959 --> 00:08:20,458
And so to that I say Namaste.

129
00:08:20,458 --> 00:08:25,333
I'll invite you to bring the
hands together and we do this

130
00:08:25,333 --> 00:08:28,750
to acknowledge all of the other

131
00:08:30,583 --> 00:08:33,500
beautiful folks who
are showing up

132
00:08:33,500 --> 00:08:35,291
with you to practice.

133
00:08:37,125 --> 00:08:39,125
It's pretty awesome.

134
00:08:40,458 --> 00:08:42,667
Gently bow the
head to the heart.

135
00:08:43,917 --> 00:08:45,500
Start to breathe
a little deeper.

136
00:08:47,959 --> 00:08:49,417
Press the palms together

137
00:08:49,417 --> 00:08:51,583
bringing the elbows
out left to right.

138
00:08:53,125 --> 00:08:56,583
So we take a solid moment here
to bow the head to the heart,

139
00:08:56,583 --> 00:08:59,208
the mind intelligence
to the body intelligence.

140
00:09:02,041 --> 00:09:03,542
Recognizing

141
00:09:07,166 --> 00:09:09,166
that you're
practicing with people

142
00:09:09,166 --> 00:09:11,417
all over the globe.
You are not alone.

143
00:09:13,208 --> 00:09:17,333
And then also again just taking
a quiet moment to discern, to

144
00:09:19,291 --> 00:09:21,041
think about why you're here.

145
00:09:21,041 --> 00:09:23,166
Maybe set a little
intention for yourself.

146
00:09:28,667 --> 00:09:31,208
If all of this is just
digging a little too deep,

147
00:09:31,208 --> 00:09:35,000
your brand new to the practice
then just breathe deep and start

148
00:09:35,000 --> 00:09:39,208
to notice this grand
stretch in the back of the neck.

149
00:09:44,333 --> 00:09:47,417
Then everybody soften
the skin of your forehead.

150
00:09:47,417 --> 00:09:50,333
Maybe your brows
become a little furrowed.

151
00:09:50,333 --> 00:09:53,000
Totally normal, soften,
bring awareness to your face.

152
00:09:55,708 --> 00:09:58,625
Press the palms together
for one more big inhale.

153
00:10:00,959 --> 00:10:04,750
And then as you exhale release
you can lift the chin fingertips

154
00:10:04,750 --> 00:10:06,166
are gonna come to your sides and

155
00:10:06,166 --> 00:10:08,125
we're gonna lift
the heart up high.

156
00:10:08,125 --> 00:10:10,291
Alright guys,
let's rock and roll.

157
00:10:10,291 --> 00:10:11,458
Here we go.
Big inhale.

158
00:10:11,458 --> 00:10:14,458
You're gonna send the
fingertips out left to right.

159
00:10:15,625 --> 00:10:17,083
So they're just
gonna go about halfway up.

160
00:10:17,083 --> 00:10:19,750
Palms stay facing down.

161
00:10:19,750 --> 00:10:21,708
Then loop your
shoulders forward,

162
00:10:21,708 --> 00:10:24,917
up and back, drawing the
shoulder blades together and if

163
00:10:24,917 --> 00:10:28,041
you're already shaking here,
you are not alone.

164
00:10:28,041 --> 00:10:29,417
It's all good.

165
00:10:29,417 --> 00:10:32,041
Notice where you are
today and embrace it fully.

166
00:10:32,041 --> 00:10:34,583
This practice in particular is

167
00:10:34,583 --> 00:10:36,750
about setting
ourselves up for greatness.

168
00:10:36,750 --> 00:10:40,125
So you have to be honest with
where you are today and just

169
00:10:40,125 --> 00:10:43,750
come as you are, show up as
you are and all will be well.

170
00:10:43,750 --> 00:10:46,375
So looping the shoulders
thinking about maybe pinching a

171
00:10:46,375 --> 00:10:49,333
pencil between your shoulder
blades and you know I've been

172
00:10:49,333 --> 00:10:52,542
working on this for a bit so I'm
finding some space here today.

173
00:10:52,542 --> 00:10:54,500
But if you're not
finding as much space then ah,

174
00:10:54,500 --> 00:10:58,792
relish in the fact that
you're here now noticing,

175
00:10:58,792 --> 00:11:00,041
paying attention.

176
00:11:03,291 --> 00:11:05,333
And then we'll take one more
deep breath in 

177
00:11:06,792 --> 00:11:08,583
and exhale out.

178
00:11:09,917 --> 00:11:12,041
And then on your next
inhale you're gonna spread the

179
00:11:12,041 --> 00:11:14,208
fingertips as wide as you can.

180
00:11:14,208 --> 00:11:16,959
And then as you breathe out
slowly bring the palms together

181
00:11:16,959 --> 00:11:20,291
at your heart.
Anjuli Mudra.

182
00:11:20,291 --> 00:11:21,792
Great, take a
deep breath in here.

183
00:11:21,792 --> 00:11:23,500
Lift the sternum to the thumbs

184
00:11:25,083 --> 00:11:26,417
and then as you exhale drop the

185
00:11:26,417 --> 00:11:28,333
shoulders down
away from the ears.

186
00:11:29,333 --> 00:11:30,750
Awesome, now listen carefully.

187
00:11:30,750 --> 00:11:33,250
Big inhale, you're
gonna reach behind.

188
00:11:33,250 --> 00:11:37,125
Palms are going to come together
behind the nape of your neck or

189
00:11:37,125 --> 00:11:39,500
the back of your head,
chin to chest and you can

190
00:11:39,500 --> 00:11:40,458
peek at me if you need to.

191
00:11:40,458 --> 00:11:42,834
Again, we're learning new
vocabulary so it's all good.

192
00:11:44,375 --> 00:11:45,875
Okay, beautiful.

193
00:11:45,875 --> 00:11:49,625
And then on your next inhale
drawing energy up from the base

194
00:11:49,625 --> 00:11:53,208
of the spine we're gonna slowly
lift all the way up fingertips

195
00:11:53,208 --> 00:11:55,166
reach all the way up.

196
00:11:55,166 --> 00:11:57,542
Big breath in.

197
00:11:57,542 --> 00:12:00,708
Beautiful and
then big breath out.

198
00:12:00,708 --> 00:12:03,500
And then big breath in to lift
again up from the base of the

199
00:12:03,500 --> 00:12:05,125
spine from the pelvic floor.

200
00:12:06,542 --> 00:12:08,417
And then exhale,
wiggle the fingertips

201
00:12:08,417 --> 00:12:10,208
and rain it all
the way back down.

202
00:12:10,208 --> 00:12:12,000
We go all the way back to one.

203
00:12:13,458 --> 00:12:15,166
Cool. Awesome so if that felt

204
00:12:15,166 --> 00:12:17,375
a little bit like this,
don't worry.

205
00:12:17,375 --> 00:12:19,834
It's Day 1.
You're doing great.

206
00:12:19,834 --> 00:12:22,750
Let's try again.
Inhale, halfway.

207
00:12:22,750 --> 00:12:25,041
Fingertips out left to right.
Take a deep breath in.

208
00:12:26,542 --> 00:12:29,000
Exhale right away
palms come together,

209
00:12:29,000 --> 00:12:30,667
Anjuli Mudra at the heart.

210
00:12:32,083 --> 00:12:35,792
Chin to chest, throat lock here.

211
00:12:35,792 --> 00:12:37,417
Reach behind.

212
00:12:37,417 --> 00:12:39,291
Nice and slow.

213
00:12:39,291 --> 00:12:41,917
And then from the pelvic floor,
if you're familiar with

214
00:12:41,917 --> 00:12:44,375
Mula Banda
you can engage right away.

215
00:12:44,375 --> 00:12:45,875
We'll get to that another day.

216
00:12:45,875 --> 00:12:47,000
Inhale.

217
00:12:47,000 --> 00:12:49,041
We travel all
the way up the spine.

218
00:12:49,041 --> 00:12:51,333
Deep breath in,
reach for the sky.

219
00:12:52,458 --> 00:12:55,083
And then exhale, rain it down.
Wiggle your fingertips.

220
00:12:56,834 --> 00:12:58,291
Fingertips kiss the mat.

221
00:13:00,250 --> 00:13:03,166
So this is our
first vinyasa, y'all.

222
00:13:03,166 --> 00:13:06,458
And I was starting with this one
for this journey because

223
00:13:06,458 --> 00:13:09,166
I think this is a really
great opportunity to notice,

224
00:13:09,166 --> 00:13:13,291
"Am I syncing up with my
breath or am I like way off?"

225
00:13:13,291 --> 00:13:14,875
And if you're way off,
totally normal.

226
00:13:14,875 --> 00:13:17,625
It takes practice and repetition
which is really great that we

227
00:13:17,625 --> 00:13:21,959
have the 30 days together to
really be honest and true.

228
00:13:21,959 --> 00:13:24,625
"Am I moving with my breath?"

229
00:13:24,625 --> 00:13:27,875
"Or my spirit?" Right? Soul.

230
00:13:27,875 --> 00:13:29,375
So let's give it another go,
here we go.

231
00:13:29,375 --> 00:13:32,667
We'll pick up the
pace just by a hair.

232
00:13:32,667 --> 00:13:35,000
Here you go, inhale.
Fingertips go left to right.

233
00:13:35,000 --> 00:13:37,917
Head over heart,
heart over pelvis here.

234
00:13:37,917 --> 00:13:41,417
Exhale hands to heart,
Anjuli Mudra.

235
00:13:41,417 --> 00:13:44,458
Good. Drop the chin
to the chest, reach behind,

236
00:13:44,458 --> 00:13:46,542
palms come together.

237
00:13:46,542 --> 00:13:50,458
Then from the base of the
spine, inhale all the way up.

238
00:13:50,458 --> 00:13:52,625
Reach, reach, reach.

239
00:13:52,625 --> 00:13:55,834
Stretch and exhale
wiggle the fingers

240
00:13:55,834 --> 00:13:57,959
as you float them
to kiss the earth.

241
00:14:00,000 --> 00:14:01,959
Once again, inhale halfway lift.

242
00:14:04,291 --> 00:14:06,417
Exhale hands to heart.

243
00:14:08,959 --> 00:14:11,125
Chin to chest, reach behind.

244
00:14:12,583 --> 00:14:15,250
Inhale, fingertips
reach all the way up.

245
00:14:19,125 --> 00:14:22,000
Exhale, float it down.
Wiggle the fingertips.

246
00:14:26,583 --> 00:14:29,625
Fingertips kiss
the earth and we pause.

247
00:14:29,625 --> 00:14:31,125
Observe the breath.

248
00:14:36,959 --> 00:14:39,708
With every inhale imagine all

249
00:14:39,708 --> 00:14:41,834
four parts of your
rib cage expanding.

250
00:14:41,834 --> 00:14:45,000
So not just the diaphragm
but really use your beautiful

251
00:14:45,000 --> 00:14:48,708
creative mind to imagine just
all four sides of the torso

252
00:14:48,708 --> 00:14:50,834
expanding in every direction.

253
00:14:50,834 --> 00:14:52,834
So each time you breathe in

254
00:14:54,083 --> 00:14:56,834
recognize that
there is opportunity to

255
00:14:56,834 --> 00:14:58,834
expand on the inhale.

256
00:15:00,417 --> 00:15:03,750
And then recognize or discern
each time you exhale not just

257
00:15:03,750 --> 00:15:06,500
now but in all of
our practice together,

258
00:15:06,500 --> 00:15:08,834
can you use that exhale to just

259
00:15:08,834 --> 00:15:11,083
gently relax the shoulders down?

260
00:15:12,417 --> 00:15:13,792
And this is a little ditty that

261
00:15:13,792 --> 00:15:15,333
I share on the
YouTube channel a lot.

262
00:15:15,333 --> 00:15:18,500
If you don't have time
for a full practice or

263
00:15:18,500 --> 00:15:20,417
you don't have time
for a full meditation or

264
00:15:20,417 --> 00:15:24,208
you don't have time
for a 90 minute workout,

265
00:15:24,208 --> 00:15:27,500
do you have time to just be
conscious with your breath?

266
00:15:27,500 --> 00:15:30,417
And so I love the little ditty
of just recognizing that there's

267
00:15:30,417 --> 00:15:32,917
so much opportunity for

268
00:15:32,917 --> 00:15:35,417
expansion within an inhale,

269
00:15:35,417 --> 00:15:39,375
this can even be in
your car and then there is

270
00:15:39,375 --> 00:15:42,166
an incredible opportunity
to simply drop and

271
00:15:42,166 --> 00:15:44,166
relax your shoulders
down as you breathe out.

272
00:15:46,125 --> 00:15:48,583
And this is a secret weapon.
This is a game changer.

273
00:15:48,583 --> 00:15:51,500
So if you ever feel like you're
contorted or you're a big ball

274
00:15:51,500 --> 00:15:54,417
of stress find
expansion on that inhale,

275
00:15:54,417 --> 00:15:57,708
my friends, and then relax the
shoulders down on the exhale.

276
00:15:57,708 --> 00:15:59,041
Okay, I think you have it, okay.

277
00:16:01,041 --> 00:16:02,917
And this also means
you're never bored on the mat.

278
00:16:02,917 --> 00:16:05,834
Right, you're always working
to find that expansion

279
00:16:05,834 --> 00:16:07,834
and that relaxation.

280
00:16:10,125 --> 00:16:12,208
And then this is what
our Hatha yoga is all about.

281
00:16:12,208 --> 00:16:15,917
Finding places
to lift and expand, right?

282
00:16:15,917 --> 00:16:20,500
To grow and be light and
then finding places to ground.

283
00:16:21,792 --> 00:16:23,834
More on this later.

284
00:16:23,834 --> 00:16:26,041
Okay, from here we're going to
press the left hand into the

285
00:16:26,041 --> 00:16:29,083
earth and you're going to reach
the right fingertips all the way

286
00:16:29,083 --> 00:16:31,708
up towards the
sky or the ceiling.

287
00:16:31,708 --> 00:16:33,750
And just find
this stretch first.

288
00:16:33,750 --> 00:16:37,166
Feel this connection from
your hip to your shoulder,

289
00:16:37,166 --> 00:16:39,750
from your shoulder to your wrist
and then you're gonna wiggle the

290
00:16:39,750 --> 00:16:42,458
fingertips to just
bring a little energy

291
00:16:43,917 --> 00:16:46,375
beyond the physical body.
So you keep reaching out.

292
00:16:48,000 --> 00:16:49,917
Good, then from
here practice finding

293
00:16:49,917 --> 00:16:52,208
that expansion as you breathe in

294
00:16:53,583 --> 00:16:55,458
and then
drawing the shoulders down

295
00:16:55,458 --> 00:16:56,583
as you breathe out.

296
00:16:57,750 --> 00:16:59,500
Again, big breath in.

297
00:17:00,708 --> 00:17:02,458
Relax the shoulders down away

298
00:17:02,458 --> 00:17:03,875
from the ears
as you breathe out.

299
00:17:03,875 --> 00:17:05,667
Awesome.
Now let's go for the gold here.

300
00:17:05,667 --> 00:17:07,375
Big side body stretch.

301
00:17:07,375 --> 00:17:11,750
Take it up and over
and then you do you here.

302
00:17:11,750 --> 00:17:16,250
I really want to, you know, at
the risk of being a little corny

303
00:17:16,250 --> 00:17:18,792
invite you to be
yourself right here on Day 1.

304
00:17:18,792 --> 00:17:20,708
Set the tone.

305
00:17:20,708 --> 00:17:22,375
We're working
not to transform you

306
00:17:22,375 --> 00:17:24,291
into somebody that you're not.

307
00:17:24,291 --> 00:17:27,708
Some yogi muscle persons,

308
00:17:27,708 --> 00:17:31,625
flexible vision
of somebody else's,

309
00:17:31,625 --> 00:17:35,333
you know, idea but to uncover
yourself. To be yourself.

310
00:17:35,333 --> 00:17:38,083
So right away the way
you move here matters.

311
00:17:38,083 --> 00:17:40,208
You can find soft easy movement.

312
00:17:40,208 --> 00:17:44,917
Maybe gentle pulses or if you
feel a little tight remember the

313
00:17:44,917 --> 00:17:46,917
breath always comes first.

314
00:17:50,417 --> 00:17:52,542
Cool, then anchor
down through your hips,

315
00:17:52,542 --> 00:17:54,959
feel heavy on the hips as
you come all the way back up.

316
00:17:54,959 --> 00:17:58,500
Release the right
fingertips down gracefully

317
00:17:58,500 --> 00:18:00,166
and we'll begin
again on the other side.

318
00:18:00,166 --> 00:18:03,667
Here you go, big inhale, left
fingertips sweep all the way up

319
00:18:03,667 --> 00:18:04,834
towards the sky first.

320
00:18:04,834 --> 00:18:07,542
So free take it over just,
take it up.

321
00:18:07,542 --> 00:18:10,041
And let's connect,
right? Integrate.

322
00:18:10,041 --> 00:18:14,166
We're not just trying to
make one body part better.

323
00:18:14,166 --> 00:18:17,083
Right, it's interconnected.
We're thinking of wellness

324
00:18:17,083 --> 00:18:20,917
as a whole body
experience so

325
00:18:22,208 --> 00:18:26,000
right away connecting
hip crease to shoulder,

326
00:18:27,583 --> 00:18:29,291
shoulder to wrist 

327
00:18:30,625 --> 00:18:32,959
and then taking
the energetic body and

328
00:18:32,959 --> 00:18:34,708
reaching way
beyond the fingertips.

329
00:18:34,708 --> 00:18:36,708
Wiggle the fingertips.

330
00:18:38,333 --> 00:18:40,333
Return to your breath.

331
00:18:43,375 --> 00:18:46,834
And then from here with that
connection make it your own.

332
00:18:46,834 --> 00:18:48,542
All the way up another.

333
00:18:48,542 --> 00:18:51,583
Nice side body stretch.

334
00:18:51,583 --> 00:18:54,166
Maybe there's a tendency for
people to kind of keep a little

335
00:18:54,166 --> 00:18:56,458
closed in here so
give yourself some space.

336
00:18:58,041 --> 00:19:00,959
Again, maybe soft
easy movement here.

337
00:19:00,959 --> 00:19:03,125
Maybe baby pulses.

338
00:19:03,125 --> 00:19:05,917
Maybe you're finally kind of
just getting out of your head,

339
00:19:05,917 --> 00:19:09,166
letting go of the day thus far

340
00:19:09,166 --> 00:19:11,542
and finding a nice rhythm

341
00:19:12,625 --> 00:19:13,875
with your breath.

342
00:19:16,708 --> 00:19:17,959
Benji's so cute.

343
00:19:19,041 --> 00:19:21,041
Okay, take one more breath here.

344
00:19:23,083 --> 00:19:24,959
And then anchor
down with your hips,

345
00:19:24,959 --> 00:19:26,500
the weight of your
hips down, down, down

346
00:19:26,500 --> 00:19:28,583
as you come all
the way back and through.

347
00:19:28,583 --> 00:19:31,083
Head over heart,
heart over center,

348
00:19:31,083 --> 00:19:32,583
take a deep breath in.

349
00:19:33,458 --> 00:19:35,875
And this time as you exhale
let it out through your mouth.

350
00:19:37,375 --> 00:19:39,000
Two more like that.
Big inhale.

351
00:19:40,792 --> 00:19:44,583
Exhale, relax the shoulders
down and sigh it out. (sighs)

352
00:19:45,542 --> 00:19:46,708
Surprise yourself
in this next one.

353
00:19:46,708 --> 00:19:48,708
Here you go, big inhale.

354
00:19:50,250 --> 00:19:51,875
Choose to let something go.

355
00:19:51,875 --> 00:19:53,250
Something that
you just don't need

356
00:19:53,250 --> 00:19:55,250
to carry with you
on this journey.

357
00:19:57,125 --> 00:20:00,041
Awesome, inhale
reach for the sky.

358
00:20:00,041 --> 00:20:01,875
Palms come together.

359
00:20:01,875 --> 00:20:05,000
Jai Namaste and
then slither them right back

360
00:20:05,000 --> 00:20:06,458
to your heart space.

361
00:20:07,500 --> 00:20:09,834
Inhale lots of love in.

362
00:20:11,291 --> 00:20:14,750
Using the exhale to
relax the shoulders down.

363
00:20:17,208 --> 00:20:18,333
Awesome work.

364
00:20:18,333 --> 00:20:21,125
From here don't
forget how you move matters.

365
00:20:21,125 --> 00:20:24,583
So how we begin to
move in and out of each beat

366
00:20:24,583 --> 00:20:26,875
matters most of all, right?

367
00:20:26,875 --> 00:20:30,208
Because how you move is going
to kind of discern or help you

368
00:20:30,208 --> 00:20:33,917
decide or recognize how
you feel in the next beat.

369
00:20:33,917 --> 00:20:37,542
So as you slowly come forward
and move towards a

370
00:20:37,542 --> 00:20:41,208
Tabletop Position,
take your time.

371
00:20:41,208 --> 00:20:42,959
Unhurried, un-rushed.

372
00:20:44,000 --> 00:20:45,458
Don't let anybody rush you.

373
00:20:45,458 --> 00:20:47,959
I'll never rush you
but if you go to studio,

374
00:20:47,959 --> 00:20:49,875
if you have a
practice on your own,

375
00:20:51,625 --> 00:20:54,250
pay attention to the way you
move in and out of each shape.

376
00:20:54,250 --> 00:20:56,458
This is going to come
in handy when we start

377
00:20:56,458 --> 00:20:58,458
to pick up the pace.

378
00:20:59,375 --> 00:21:01,583
So the wrists are going to come
right underneath the shoulders.

379
00:21:01,583 --> 00:21:03,375
Knees directly
underneath the hips.

380
00:21:03,375 --> 00:21:05,250
There is a tendency to
go a little narrow here

381
00:21:05,250 --> 00:21:06,625
which we'll do sometimes.

382
00:21:06,625 --> 00:21:09,500
And there's a tendency to go a
little wide which we'll also do

383
00:21:09,500 --> 00:21:13,500
but for now
let's stack the bones.

384
00:21:13,500 --> 00:21:16,291
Title of my fourth book,

385
00:21:16,291 --> 00:21:19,125
stack the bones.

386
00:21:19,125 --> 00:21:21,208
Dedicated to Benji.

387
00:21:21,208 --> 00:21:22,333
Alright, here we go.

388
00:21:22,333 --> 00:21:23,959
Pressing away from the yoga mat.

389
00:21:23,959 --> 00:21:25,875
There's a tendency
always to collapse, right?

390
00:21:25,875 --> 00:21:28,708
That's just gravity.
So we are amazing.

391
00:21:28,708 --> 00:21:29,875
We're going to defy gravity.

392
00:21:29,875 --> 00:21:32,291
We're gonna spread
the fingertips super wide.

393
00:21:32,291 --> 00:21:33,875
We're gonna claw
through the fingertips

394
00:21:33,875 --> 00:21:35,375
to take pressure
out of the wrists.

395
00:21:36,458 --> 00:21:37,792
Then we're gonna press away from

396
00:21:37,792 --> 00:21:40,250
the yoga mat creating
space in the shoulders.

397
00:21:41,250 --> 00:21:43,500
Then same thing with
the tops of the feet.

398
00:21:43,500 --> 00:21:46,583
So much love and just
obsessive awareness in

399
00:21:46,583 --> 00:21:48,500
your foundation
for this journey.

400
00:21:48,500 --> 00:21:51,792
You're gonna press
into the tops of the feet.

401
00:21:51,792 --> 00:21:54,792
Press into your toes and then
allow that to affect what's

402
00:21:54,792 --> 00:21:56,542
happening the rest of your body.

403
00:21:56,542 --> 00:21:59,333
So right? We're not just kind
of working on one part

404
00:21:59,333 --> 00:22:02,208
but thinking of the body as one.

405
00:22:02,208 --> 00:22:03,667
Okay, here we go.

406
00:22:03,667 --> 00:22:05,291
Creating a little bit of a lift.

407
00:22:05,291 --> 00:22:07,250
Lifting the front
body to meet the back body.

408
00:22:07,250 --> 00:22:11,667
That's kind of a hard image to
get right away but maybe a good

409
00:22:11,667 --> 00:22:14,875
image is of like a
hollowing of the front body.

410
00:22:18,083 --> 00:22:20,583
And for all of these things,
particularly in the first couple

411
00:22:20,583 --> 00:22:24,583
of days, you know, if you're
new to the practice just

412
00:22:24,583 --> 00:22:26,500
take what you need,
what resonates.

413
00:22:26,500 --> 00:22:30,166
Leave what you don't and if
you're not new to the practice,

414
00:22:30,166 --> 00:22:33,417
see if you can pick up on some
details that might just bring a

415
00:22:33,417 --> 00:22:35,625
little depth and 

416
00:22:36,708 --> 00:22:39,625
more awareness to
your home practice.

417
00:22:39,625 --> 00:22:41,250
If you're shaking here,
you're not alone.

418
00:22:41,250 --> 00:22:42,875
Breathe deep.

419
00:22:42,875 --> 00:22:45,417
I'd like everyone to now
bring their gaze straight down.

420
00:22:45,417 --> 00:22:47,667
Trust me. Trust yourself.
Trust the video.

421
00:22:47,667 --> 00:22:50,000
You don't need the visual.
I'll guide you with my voice.

422
00:22:50,959 --> 00:22:54,083
Draw the shoulders away
from the ears, create length.

423
00:22:54,083 --> 00:22:56,959
Imagine placing a little teacup
on the back of your neck

424
00:22:57,792 --> 00:23:01,041
and think of the flow of energy
that runs up and down the spine.

425
00:23:01,041 --> 00:23:04,000
Ultimately we want to create a
home practice that invites a

426
00:23:04,000 --> 00:23:07,333
healthy flow of energy up
and down our spinal column.

427
00:23:08,458 --> 00:23:11,959
So if your chin is dropping
towards your chest or if your

428
00:23:11,959 --> 00:23:15,792
gaze is looking forward we're
kind of clenching or pinching

429
00:23:15,792 --> 00:23:19,250
off that pathway
that energetic highway

430
00:23:19,250 --> 00:23:21,000
to the crown of the head.

431
00:23:21,000 --> 00:23:23,750
Right? Or to your third eye
or whatever you want, right?

432
00:23:23,750 --> 00:23:28,166
So think of drawing the chin
in towards your throat

433
00:23:28,166 --> 00:23:30,625
and lengthening through
the back of the neck.

434
00:23:30,625 --> 00:23:32,500
So another fun way
of putting that is just

435
00:23:32,500 --> 00:23:34,333
no wrinkles in the neck.

436
00:23:34,333 --> 00:23:36,333
Keep it nice and long.

437
00:23:36,333 --> 00:23:39,834
Alright, now here we go pressing
into the tops of the feet.

438
00:23:39,834 --> 00:23:41,333
You're gonna
press into your hands.

439
00:23:41,333 --> 00:23:44,834
Try to keep this awareness of
your limbs as you gently drop

440
00:23:44,834 --> 00:23:47,041
the belly down and
release the floodgates.

441
00:23:47,625 --> 00:23:48,667
Let's breathe.

442
00:23:48,667 --> 00:23:51,250
Dropping the belly for Cow Pose.

443
00:23:51,250 --> 00:23:52,792
Clawing through the fingertips,

444
00:23:52,792 --> 00:23:54,750
drawing the navel
up for Cat Pose.

445
00:23:54,750 --> 00:23:56,333
Breathe out.

446
00:23:57,500 --> 00:23:59,041
Nice and slow today.

447
00:23:59,041 --> 00:24:01,250
Inhale, dropping the belly.

448
00:24:03,333 --> 00:24:05,125
Exhale rounding through.

449
00:24:05,125 --> 00:24:07,166
Chin to chest.

450
00:24:08,125 --> 00:24:10,959
Inhale feel the skin
of the belly stretch.

451
00:24:12,375 --> 00:24:17,083
Exhale rounding through feel
the skin on the back stretch.

452
00:24:17,083 --> 00:24:19,000
Foundation remains strong here.

453
00:24:19,000 --> 00:24:20,542
Inhale one more time.

454
00:24:20,542 --> 00:24:23,041
Belly down to the earth.

455
00:24:24,166 --> 00:24:26,458
And then exhale,

456
00:24:26,458 --> 00:24:29,041
backbone to the sky.

457
00:24:29,917 --> 00:24:33,125
Sweet, inhale come
back to that neutral spine.

458
00:24:33,125 --> 00:24:34,125
Beautiful.

459
00:24:34,125 --> 00:24:35,959
From here you're gonna
drop the elbows right

460
00:24:35,959 --> 00:24:37,917
where the hands were.

461
00:24:37,917 --> 00:24:39,708
Take a little
pressure off the wrists.

462
00:24:39,708 --> 00:24:41,542
Can even rotate the wrist.

463
00:24:41,542 --> 00:24:44,166
If this is kind of a new thing
putting pressure on the hands,

464
00:24:44,166 --> 00:24:48,166
you're gonna need to be kind and
patient with yourself when it

465
00:24:48,166 --> 00:24:51,708
comes to the wrists but
we'll strengthen them together.

466
00:24:51,708 --> 00:24:53,708
So don't give up on
those wrists, I got you.

467
00:24:53,708 --> 00:24:54,834
Claw through the fingertips.

468
00:24:54,834 --> 00:24:57,041
Check it out, you're gonna stay
on two parallel lines here as

469
00:24:57,041 --> 00:24:58,917
you walk the knees back.

470
00:24:58,917 --> 00:25:00,750
One step.

471
00:25:00,750 --> 00:25:03,959
And then another and then
another and then another 'til

472
00:25:03,959 --> 00:25:06,375
your heart begins
to melt to the earth.

473
00:25:06,375 --> 00:25:09,875
We call this
Heart to Earth Pose, Anahatasan.

474
00:25:11,500 --> 00:25:13,583
I'm eating my
little necklace chain.

475
00:25:13,583 --> 00:25:15,041
Right away, keepin' it real.

476
00:25:15,041 --> 00:25:17,041
Right away
you're gonna get real.

477
00:25:17,041 --> 00:25:18,959
You're gonna stick your bum
up in the air and you're gonna

478
00:25:18,959 --> 00:25:21,917
imagine your sits
bones moving left to right.

479
00:25:22,667 --> 00:25:25,041
If you're feeling a
little adventurous and freaky,

480
00:25:25,041 --> 00:25:29,792
you can wag your tail a little
side to side but here we are.

481
00:25:29,792 --> 00:25:33,875
We are recognizing what's
going on with the shoulders.

482
00:25:34,500 --> 00:25:36,125
Chances are they're a bit tight.

483
00:25:36,125 --> 00:25:37,166
And again, you're not alone.

484
00:25:37,166 --> 00:25:38,917
So find that
expansive breath here.

485
00:25:38,917 --> 00:25:40,917
Breathe into all
four sides of the torso.

486
00:25:43,333 --> 00:25:45,834
And then exhale all the way out.

487
00:25:47,583 --> 00:25:49,583
Killing it. Beautiful,
claw through the fingertips.

488
00:25:49,583 --> 00:25:52,750
Press into the tops of the feet
as if you were pushing a little

489
00:25:52,750 --> 00:25:54,083
ball of yarn with your nose.

490
00:25:54,083 --> 00:25:56,041
So keep the neck
integrated at all times.

491
00:25:56,041 --> 00:25:57,291
Just do your best.

492
00:25:57,291 --> 00:25:59,625
You're gonna slowly push a
little ball of yarn with your

493
00:25:59,625 --> 00:26:02,000
nose all the way
through the center line.

494
00:26:02,000 --> 00:26:04,208
Coming all the way
through with the hips.

495
00:26:04,208 --> 00:26:07,875
Bring the hips and the belly
to the ground and now you're in

496
00:26:07,875 --> 00:26:09,750
Sphinx Pose.

497
00:26:09,750 --> 00:26:11,250
Awesome.

498
00:26:11,250 --> 00:26:13,583
So again paying attention
to the foundation here.

499
00:26:13,583 --> 00:26:15,375
Press into the tops of the feet.

500
00:26:15,375 --> 00:26:16,625
Press into the pubic bone.

501
00:26:16,625 --> 00:26:18,291
Notice if your
shoulders have come out.

502
00:26:18,291 --> 00:26:21,083
This is totally normal because
the shoulders get tight

503
00:26:21,083 --> 00:26:22,625
and we want to create space.

504
00:26:22,625 --> 00:26:25,834
So I'm gonna invite you to try
to reel 'em back in so that the

505
00:26:25,834 --> 00:26:28,625
bones are stacked here
elbow underneath the shoulder.

506
00:26:29,708 --> 00:26:32,250
Alright, here we go, inhale in.

507
00:26:32,250 --> 00:26:34,500
Breathe in to all
four sides of the torso.

508
00:26:35,583 --> 00:26:36,750
Exhale,

509
00:26:37,792 --> 00:26:39,667
shoulder blades relax down.

510
00:26:40,708 --> 00:26:41,750
Twice more, inhale.

511
00:26:41,750 --> 00:26:43,750
Breathe in all
four sides of the torso.

512
00:26:46,083 --> 00:26:48,834
Exhale, shoulder
blades come together.

513
00:26:50,291 --> 00:26:52,333
Tuck your chin
slightly for this last breath.

514
00:26:52,333 --> 00:26:53,625
Breathing in.

515
00:26:55,834 --> 00:26:57,834
Breathing out.

516
00:26:59,000 --> 00:27:01,792
Alright, time 

517
00:27:01,792 --> 00:27:04,708
to whisper sweet
nothings to your core.

518
00:27:04,708 --> 00:27:06,583
Curl the toes under.

519
00:27:06,583 --> 00:27:08,083
So how we go into
this is everything.

520
00:27:08,083 --> 00:27:12,083
The attitude that you bring in
to this core work is everything.

521
00:27:12,083 --> 00:27:15,875
Particularly on
this Dedicate journey.

522
00:27:15,875 --> 00:27:18,750
So here we go.
Inhale in with the breath.

523
00:27:18,750 --> 00:27:22,417
Use your exhale to draw your
navel up to the spine

524
00:27:22,417 --> 00:27:23,917
and that's what
actually lifts you.

525
00:27:23,917 --> 00:27:26,667
So we're not muscling
up into a Forearm Plank.

526
00:27:26,667 --> 00:27:29,500
You're moving from a center,
from your center right away.

527
00:27:29,500 --> 00:27:32,625
Navel draws up heels reach back.

528
00:27:32,625 --> 00:27:35,542
Bones are stacked here
and I start to breathe

529
00:27:35,542 --> 00:27:37,208
like I love myself.

530
00:27:37,208 --> 00:27:39,750
Like I want to
feel the aliveness.

531
00:27:39,750 --> 00:27:42,291
Reaching the heals back.
Crown forward.

532
00:27:42,291 --> 00:27:44,917
We're shaking here maybe.
Our prana is going crazy.

533
00:27:44,917 --> 00:27:47,417
The body's starting to do that
Bugs Bunny thing where you're

534
00:27:47,417 --> 00:27:51,834
like, you know, okay anyway,
breathing deep.

535
00:27:51,834 --> 00:27:53,667
You're here for
three, you got it.

536
00:27:53,667 --> 00:27:56,291
Soften the skin
of the face, two.

537
00:27:56,291 --> 00:27:57,583
Big breath.

538
00:27:57,583 --> 00:27:59,750
And then on the one, here we go.

539
00:27:59,750 --> 00:28:01,792
Bend the knees bring 'em in.

540
00:28:01,792 --> 00:28:03,000
You're gonna
bring 'em all the way,

541
00:28:03,000 --> 00:28:06,333
all the way in and
then send the hips back.

542
00:28:06,333 --> 00:28:08,542
Hair toss, Balasana.

543
00:28:08,542 --> 00:28:12,000
Breathe as you slowly
melt the forehead down.

544
00:28:13,542 --> 00:28:16,542
So just a little housekeeping,
if this shape is not available

545
00:28:16,542 --> 00:28:21,500
to you, you can always remember
that you're an amazing beautiful

546
00:28:21,500 --> 00:28:25,583
creative entity and you
can change it up at anytime.

547
00:28:25,583 --> 00:28:28,458
You can get creative, you
can create your own shape.

548
00:28:28,458 --> 00:28:30,667
I'm just guiding
the way and, again,

549
00:28:31,458 --> 00:28:33,917
I'm honored to do so
but you're the best teacher.

550
00:28:33,917 --> 00:28:35,834
You're the expert of your body.

551
00:28:35,834 --> 00:28:38,583
So if your body is not
comfortable in this position,

552
00:28:38,583 --> 00:28:40,291
you might get creative,
just creating a little

553
00:28:40,291 --> 00:28:42,125
more space for the front body.

554
00:28:42,125 --> 00:28:44,166
If the hips are too tight,

555
00:28:44,166 --> 00:28:46,166
you might work
on the toes for a bit.

556
00:28:51,417 --> 00:28:53,750
Find what feels good.

557
00:29:01,166 --> 00:29:03,208
Then take a deep breath in.

558
00:29:03,208 --> 00:29:06,708
On your exhale carve a
line with the nose to look up.

559
00:29:06,708 --> 00:29:09,250
We'll continue this
line all the way forward.

560
00:29:09,250 --> 00:29:11,208
Come back to Tabletop Position.

561
00:29:12,792 --> 00:29:15,333
Then from here, we're
going to curl the toes under,

562
00:29:15,333 --> 00:29:17,458
inhale in and exhale.

563
00:29:17,458 --> 00:29:19,208
Keep the knees bent as you begin

564
00:29:19,208 --> 00:29:21,458
to peel your
tail up towards the sky.

565
00:29:22,291 --> 00:29:24,500
Walk the hands forward.

566
00:29:24,500 --> 00:29:28,083
Press into the knuckles,
claw through the fingertips.

567
00:29:28,083 --> 00:29:31,083
Turn the big toes in slightly
and then begin to melt your

568
00:29:31,083 --> 00:29:33,750
heart back just like
you did in Anahatasan.

569
00:29:35,458 --> 00:29:36,417
Okie doke.

570
00:29:36,417 --> 00:29:41,125
Our first Downward Dog
together of Dedicate.

571
00:29:41,125 --> 00:29:44,458
Begin to bend your knees,
one at a time.

572
00:29:44,458 --> 00:29:46,417
Pedal it out feel

573
00:29:47,917 --> 00:29:50,083
that stretch in
the backs of the legs.

574
00:29:51,208 --> 00:29:52,375
If this is new to you,

575
00:29:52,375 --> 00:29:54,625
just start to
breathe a little longer.

576
00:29:54,625 --> 00:29:57,875
See if you can extend your
inhales and extend your exhales

577
00:29:57,875 --> 00:30:02,375
just to calm down,
stay in control.

578
00:30:04,625 --> 00:30:06,583
You're doing great.
Take one more breath.

579
00:30:08,750 --> 00:30:12,291
Then on an exhale you're going
to slowly take baby steps to the

580
00:30:12,291 --> 00:30:15,291
top of your mat
rolling through the foot,

581
00:30:15,291 --> 00:30:17,667
feeling that
stretch in the Achilles.

582
00:30:19,708 --> 00:30:21,834
And then we're going to come to

583
00:30:21,834 --> 00:30:24,750
a nice Forward Fold
at the top of the mat.

584
00:30:24,750 --> 00:30:25,959
Again, take your time.

585
00:30:25,959 --> 00:30:27,792
It's Day 1.
No rush, don't worry.

586
00:30:27,792 --> 00:30:29,000
I'm going to
kick your butt later.

587
00:30:29,000 --> 00:30:31,667
Just enjoy this pace.

588
00:30:31,667 --> 00:30:34,583
You're gonna bring
feet hip width apart.

589
00:30:34,583 --> 00:30:37,125
Again, we're focusing
on stacking the bones.

590
00:30:38,458 --> 00:30:39,792
And then let everything go.

591
00:30:39,792 --> 00:30:42,792
Bend your knees as generously
as you need to feel that awesome

592
00:30:42,792 --> 00:30:44,875
stretch in the low back.

593
00:30:44,875 --> 00:30:48,083
We go inward here by softening
the gaze or if you feel

594
00:30:48,083 --> 00:30:49,917
comfortable closing the eyes.

595
00:30:53,542 --> 00:30:55,000
If you have not already,

596
00:30:55,000 --> 00:30:58,875
this is where I'll invite you
to find an audible breath.

597
00:31:00,375 --> 00:31:03,458
Maybe it's Ujjayi breath.

598
00:31:03,458 --> 00:31:06,458
The ocean breath,
the victorious breath.

599
00:31:07,667 --> 00:31:10,625
And if that sounded
like jibber jabber to you,

600
00:31:10,625 --> 00:31:13,458
you can maybe take
some time to go look

601
00:31:13,458 --> 00:31:17,166
at the Ujjayi Breath video,
Pranayama series.

602
00:31:17,166 --> 00:31:18,458
It's really fun.

603
00:31:19,750 --> 00:31:21,875
But for now just
fine an audible breath.

604
00:31:21,875 --> 00:31:24,708
This act of listening to
your spirit, your soul.

605
00:31:31,208 --> 00:31:33,750
So nice for the nervous system.

606
00:31:33,750 --> 00:31:37,125
As your legs get a little tired,
just remember we're

607
00:31:37,125 --> 00:31:40,250
not just working on the
body parts but we're nurturing

608
00:31:40,250 --> 00:31:42,667
our whole body,
our whole self.

609
00:31:44,208 --> 00:31:47,125
Our internal organs.

610
00:31:48,333 --> 00:31:51,083
Our brain to body connection.

611
00:31:54,792 --> 00:31:57,583
All systems gonna feel good.

612
00:31:57,583 --> 00:31:58,667
Okay, here we go.

613
00:31:58,667 --> 00:32:00,792
Tuck the chin,
bend the knees more.

614
00:32:00,792 --> 00:32:03,667
Take your time, we're going
to slowly roll up to Mountain.

615
00:32:09,208 --> 00:32:11,000
Root to rise here.

616
00:32:11,000 --> 00:32:13,291
Let up in your mantra.

617
00:32:13,291 --> 00:32:15,625
So really feel your feet

618
00:32:15,625 --> 00:32:18,291
as you ground down
through the heels.

619
00:32:19,583 --> 00:32:23,125
And roll up to standing.

620
00:32:27,208 --> 00:32:29,708
And then, if you
feel comfortable,

621
00:32:29,708 --> 00:32:34,250
close your eyes or soften your
gaze just gently down past your

622
00:32:34,250 --> 00:32:37,875
nose and notice how you feel.

623
00:32:42,208 --> 00:32:44,792
So as we begin to build on

624
00:32:46,000 --> 00:32:48,917
this journey as
the vocabulary grows

625
00:32:48,917 --> 00:32:53,667
it's going to become
more and more important,

626
00:32:53,667 --> 00:32:58,208
in my opinion, to really pay
attention to the way you move.

627
00:32:58,208 --> 00:33:00,959
So even the way
you roll up here.

628
00:33:00,959 --> 00:33:04,125
You know kind of dictates or

629
00:33:04,125 --> 00:33:06,500
informs how you will feel when

630
00:33:06,500 --> 00:33:08,750
you arrive here in Mountain.

631
00:33:11,542 --> 00:33:13,375
A few action points.

632
00:33:13,375 --> 00:33:15,625
Ground through all
four corners is a feet.

633
00:33:15,625 --> 00:33:18,792
See you can even look down if
you need to for these first

634
00:33:18,792 --> 00:33:22,708
couple of days to
really get a grasp on

635
00:33:24,708 --> 00:33:25,750
what that could mean to

636
00:33:25,750 --> 00:33:27,625
press into all four
corners of the feet.

637
00:33:27,625 --> 00:33:30,625
So basically the
ball joint of the big toe,

638
00:33:30,625 --> 00:33:32,083
the ball joining the pinky toe

639
00:33:32,083 --> 00:33:34,291
and the back
two corners of the heels.

640
00:33:35,959 --> 00:33:38,417
And then from there you just
begin to work your way up.

641
00:33:38,417 --> 00:33:41,083
And we'll work on this a little
more later but just really

642
00:33:41,083 --> 00:33:44,834
quickly lifting the arches

643
00:33:45,792 --> 00:33:49,041
of your feet or
imagining that lift

644
00:33:49,041 --> 00:33:50,917
if you can't
really quite connect

645
00:33:50,917 --> 00:33:52,667
and then lifting
the kneecaps a bit,

646
00:33:52,667 --> 00:33:54,834
kind of tone the quadriceps.

647
00:33:56,750 --> 00:34:01,250
And then just allowing that
awareness to slowly continue,

648
00:34:01,250 --> 00:34:03,625
continue, continue
all the way up the spine,

649
00:34:03,625 --> 00:34:07,750
all the way up to the crown and
then for Dedicate this year

650
00:34:07,750 --> 00:34:12,250
I'm inviting us to go,
yes, beyond the physical body.

651
00:34:12,250 --> 00:34:14,291
Keeping that energy
going all the way up.

652
00:34:16,959 --> 00:34:19,250
Then my thought is it goes all
the way up and then it ripples

653
00:34:19,250 --> 00:34:20,959
out all over the world, right?

654
00:34:20,959 --> 00:34:23,041
But let's just
stay present here.

655
00:34:26,917 --> 00:34:29,333
As you're ready,
find that full breath again.

656
00:34:29,333 --> 00:34:32,583
Where you expand through all
four sides of the torso and then

657
00:34:32,583 --> 00:34:34,834
use the exhale to
draw the shoulders down.

658
00:34:38,625 --> 00:34:40,625
Lift your heart,
your sternum up.

659
00:34:42,125 --> 00:34:44,708
And then if you can
think about grounding down

660
00:34:44,708 --> 00:34:47,333
through the back body.
Whatever that means to you.

661
00:34:47,333 --> 00:34:50,750
So we have this lift up through
the front and then we have this

662
00:34:50,750 --> 00:34:53,625
loop that grounds
down through the back.

663
00:34:53,625 --> 00:34:57,333
And then with that connection
of lifting and grounding,

664
00:34:57,333 --> 00:35:01,083
I'll invite you to slowly reach
your fingertips all the way up.

665
00:35:01,834 --> 00:35:04,625
When you reach your
full capacity of the stretch,

666
00:35:04,625 --> 00:35:07,458
ground through the heels,
lift the toes if you can

667
00:35:07,458 --> 00:35:09,834
and wiggle your fingertips.

668
00:35:09,834 --> 00:35:14,041
Whew, then inhale, carve a
line with your nose to look up.

669
00:35:14,667 --> 00:35:19,542
Exhale, drop the toes, bend the
knees and slowly release it all

670
00:35:19,542 --> 00:35:21,875
the way down, Forward Forward.

671
00:35:23,166 --> 00:35:26,417
Notice if your toes have
turned out here turned in.

672
00:35:26,417 --> 00:35:28,417
Just recognizing, right?

673
00:35:28,417 --> 00:35:31,125
Just discernment,
just recognizing your patterns.

674
00:35:31,125 --> 00:35:32,542
Noticing where you are today.

675
00:35:32,542 --> 00:35:34,500
It's all good,
just pay attention.

676
00:35:35,750 --> 00:35:38,583
And then on your next
inhale we're going to come

677
00:35:38,583 --> 00:35:40,959
to a nice flat back position.

678
00:35:40,959 --> 00:35:43,083
Palms on the thighs.

679
00:35:43,083 --> 00:35:46,291
Use your shoulders reaching
back away from the ears

680
00:35:46,291 --> 00:35:48,834
on an exhale to
find length in the neck.

681
00:35:48,834 --> 00:35:51,500
And then squeeze your elbows in
like a little grasshopper legs.

682
00:35:53,500 --> 00:35:55,708
Then same thing as we did
with the nice neutral spine,

683
00:35:55,708 --> 00:35:58,041
you're gonna, on all fours,
you're going to take all the

684
00:35:58,041 --> 00:35:59,708
wrinkles out of your neck here.

685
00:35:59,708 --> 00:36:01,792
You can even see how
my voice changed here.

686
00:36:01,792 --> 00:36:03,500
I'm not playing.
I'm not acting.

687
00:36:03,500 --> 00:36:06,583
So imagine if we're trying to
create a healthy flow of energy

688
00:36:06,583 --> 00:36:08,667
that runs up and down the spine,

689
00:36:08,667 --> 00:36:12,500
imagine what's happening
if we're in a pattern that's

690
00:36:12,500 --> 00:36:13,959
clenching the neck

691
00:36:13,959 --> 00:36:18,125
or disrupting this flow
of energy that runs

692
00:36:18,125 --> 00:36:19,667
up and down the spine.

693
00:36:20,750 --> 00:36:22,166
Right, this affects
our nervous system.

694
00:36:22,166 --> 00:36:23,500
This affects everything.

695
00:36:24,291 --> 00:36:26,708
Okay, peek at me
if you need to here.

696
00:36:26,708 --> 00:36:28,959
We're trying to create
length through the spine.

697
00:36:28,959 --> 00:36:31,792
In time you'll be able
to soft bend in the knees,

698
00:36:31,792 --> 00:36:35,834
pull the elbow creases back and
really create a lot of length.

699
00:36:37,041 --> 00:36:39,750
Cool, then we'll
take one breath in here.

700
00:36:39,750 --> 00:36:42,208
Lift the heart just
a bit up towards the sky

701
00:36:42,208 --> 00:36:43,542
and then catch
a little wave here.

702
00:36:43,542 --> 00:36:45,208
Just cascade all the way down.

703
00:36:45,208 --> 00:36:49,041
Oh and then if you're like,
"I don't if I did that right.

704
00:36:49,041 --> 00:36:51,208
"I don't know what's good."

705
00:36:51,208 --> 00:36:53,083
Were you paying attention?
That's all that matters.

706
00:36:53,083 --> 00:36:56,834
Just building
awareness upon each gesture.

707
00:36:56,834 --> 00:36:58,250
So stay in the process.

708
00:36:58,250 --> 00:37:01,333
Don't worry about mastering
the move or getting it.

709
00:37:01,333 --> 00:37:02,500
We'll do this two more times.

710
00:37:02,500 --> 00:37:04,542
Inhale, halfway lift.

711
00:37:04,542 --> 00:37:07,500
Just another opportunity
to experiment here.

712
00:37:09,625 --> 00:37:12,542
And then on your
exhale go ahead and let it go.

713
00:37:14,834 --> 00:37:17,458
And then on your next inhale
let's do the same thing but

714
00:37:17,458 --> 00:37:19,166
this time with
palms on the shins.

715
00:37:19,166 --> 00:37:20,208
Finding length.

716
00:37:21,959 --> 00:37:24,750
Again, thinking about
that energy that runs

717
00:37:24,750 --> 00:37:26,625
from the crown to the tail.

718
00:37:28,792 --> 00:37:30,125
And then letting that go.

719
00:37:30,125 --> 00:37:31,834
Bringing it to a Forward Fold.

720
00:37:31,834 --> 00:37:33,125
Grounding through your feet,

721
00:37:33,125 --> 00:37:35,417
sweeping the fingertips
forward, up and back.

722
00:37:35,417 --> 00:37:38,000
We'll reach all the
way up towards the sky.

723
00:37:38,000 --> 00:37:40,208
Capture something here,
bring the palms together.

724
00:37:40,208 --> 00:37:43,834
Head over heart, heart over
pelvis as you slowly bring the

725
00:37:43,834 --> 00:37:47,250
hands back down to your heart.

726
00:37:47,250 --> 00:37:48,625
Inhale in.

727
00:37:49,417 --> 00:37:51,166
Exhale out.

728
00:37:51,166 --> 00:37:53,917
Inhale to drop
the fingertips down

729
00:37:53,917 --> 00:37:55,583
and reach 'em all
the way up towards the sky.

730
00:37:55,583 --> 00:37:57,375
Big stretch, big breath.

731
00:37:57,375 --> 00:37:58,708
Exhale, take it
all the way down.

732
00:37:58,708 --> 00:37:59,917
Wiggle the fingertips.

733
00:38:01,166 --> 00:38:02,792
And again, halfway lift.

734
00:38:02,792 --> 00:38:04,166
This time you have the option of

735
00:38:04,166 --> 00:38:05,875
maybe keeping the
fingertips on the earth.

736
00:38:05,875 --> 00:38:09,500
Just another option but you want
to still try to create the same

737
00:38:09,500 --> 00:38:12,542
length and integrity in the
neck that you have here

738
00:38:12,542 --> 00:38:14,291
with the hands high.

739
00:38:14,291 --> 00:38:17,875
So if you're like Ashtonga yogi
or maybe you're used to doing

740
00:38:17,875 --> 00:38:22,417
flat back here, I'm inviting us
for this journey just to maybe

741
00:38:22,417 --> 00:38:25,792
consider finding more
length in the neck here.

742
00:38:28,083 --> 00:38:30,542
Okay? Take an
inhale wherever you are.

743
00:38:30,542 --> 00:38:32,125
Lift the heart just a bit.

744
00:38:32,125 --> 00:38:35,667
Then move with your breath as
you release it all the way down.

745
00:38:35,667 --> 00:38:38,166
Cool, from here we're
gonna plant the palms.

746
00:38:38,166 --> 00:38:40,333
Check it out, we're gonna
step one foot back

747
00:38:40,333 --> 00:38:41,875
and then the other.

748
00:38:41,875 --> 00:38:44,542
And holy moly we're in a Plank.

749
00:38:44,542 --> 00:38:46,375
Same thing as we
did on all fours.

750
00:38:46,375 --> 00:38:48,750
Find that hollow body position.

751
00:38:48,750 --> 00:38:51,417
So if the shoulder blades are
coming in and collapsing here

752
00:38:51,417 --> 00:38:53,834
you're gonna want to
spread them left to right.

753
00:38:53,834 --> 00:38:56,333
Create space between
the two shoulder blades.

754
00:38:56,333 --> 00:38:58,625
Claw through the fingertips.

755
00:38:58,625 --> 00:39:00,250
Reach the heals back.

756
00:39:00,250 --> 00:39:04,041
If bells and whistles are going
off like Bugs Bunny maybe

757
00:39:04,041 --> 00:39:05,792
try lowering the knees.

758
00:39:05,792 --> 00:39:09,458
Keeping that nice beautiful
length through the crown.

759
00:39:09,458 --> 00:39:11,959
So again, neck not collapsing.

760
00:39:11,959 --> 00:39:14,458
Okay, now everyone
draw your navel in and up.

761
00:39:14,458 --> 00:39:15,750
Bring your belly in just a bit.

762
00:39:15,750 --> 00:39:18,125
Loving thoughts
as you breathe in.

763
00:39:18,125 --> 00:39:20,875
And out for three, 

764
00:39:20,875 --> 00:39:23,166
two, one.

765
00:39:23,166 --> 00:39:24,792
Slowly lower the knees.

766
00:39:24,792 --> 00:39:26,166
You're going to come
all the way to the belly.

767
00:39:26,166 --> 00:39:27,583
Take your time.

768
00:39:28,708 --> 00:39:30,583
Draw the hands in
line with the rib cage.

769
00:39:30,583 --> 00:39:33,208
Squeeze the elbows in
towards your side body.

770
00:39:33,208 --> 00:39:35,625
Inhale, Baby Cobra.
Just a baby one.

771
00:39:37,208 --> 00:39:38,500
Exhale to release.

772
00:39:39,291 --> 00:39:41,792
Easing in.
Curl the toes under.

773
00:39:41,792 --> 00:39:44,166
So for this transition
you always have an option.

774
00:39:44,166 --> 00:39:47,959
You can press all the way up to
Plank or from your belly you can

775
00:39:47,959 --> 00:39:51,875
press up to all fours
and then peel up from there.

776
00:39:51,875 --> 00:39:53,625
And this isn't a strength test.

777
00:39:53,625 --> 00:39:55,667
This is based on how
you're feeling that day,

778
00:39:55,667 --> 00:39:57,125
how your energy is.

779
00:39:57,125 --> 00:40:00,375
So if you haven't already decide
what would feel good today by

780
00:40:00,375 --> 00:40:03,750
either pressing up to Plank or
all fours and then making your

781
00:40:03,750 --> 00:40:05,625
way to Downward Facing Dog.

782
00:40:07,375 --> 00:40:09,625
Start to pedal it out.

783
00:40:09,625 --> 00:40:12,959
So last time we
worked on bending the knees.

784
00:40:12,959 --> 00:40:15,750
Finding some space and stretch

785
00:40:15,750 --> 00:40:18,000
in the backs of the legs.

786
00:40:18,000 --> 00:40:21,125
Turning the toes
in to feel the hips

787
00:40:21,125 --> 00:40:23,542
kind of rotate in.

788
00:40:23,542 --> 00:40:25,542
That ball and socket.

789
00:40:25,542 --> 00:40:28,041
Now I'd like to bring awareness
to the upper arm bones.

790
00:40:28,041 --> 00:40:32,959
So dial your biceps in towards
your face so you have this

791
00:40:32,959 --> 00:40:35,834
external rotation
in the shoulders.

792
00:40:35,834 --> 00:40:39,834
Opposite from the
internal rotation in the hips.

793
00:40:39,834 --> 00:40:42,125
It's a lot.
Breathe, you got it.

794
00:40:42,125 --> 00:40:43,667
Claw through the fingertips.

795
00:40:44,583 --> 00:40:46,708
Little to no
pressure in the wrists.

796
00:40:46,708 --> 00:40:48,125
You're working
hard in the hands.

797
00:40:49,250 --> 00:40:51,125
Okay, take one more breath.

798
00:40:52,208 --> 00:40:55,125
And on an exhale instead of
collapsing to the earth with

799
00:40:55,125 --> 00:40:58,542
control, like you love
yourself, slow descend down.

800
00:40:58,542 --> 00:41:00,208
Knees kiss the earth.

801
00:41:00,208 --> 00:41:02,542
We'll bring the big
toes together to touch.

802
00:41:02,542 --> 00:41:05,083
Knees then go
as wide as the mat

803
00:41:05,083 --> 00:41:07,208
 and hallelujah

804
00:41:07,208 --> 00:41:08,792
send the hips back.

805
00:41:08,792 --> 00:41:10,125
Melt your heart.

806
00:41:11,083 --> 00:41:12,959
Extended Child's Pose.

807
00:41:17,500 --> 00:41:19,792
And when you land here 

808
00:41:21,083 --> 00:41:23,500
see if you can land here fully.

809
00:41:25,291 --> 00:41:28,166
Take the deepest
breath you've taken all day.

810
00:41:31,125 --> 00:41:32,917
And as you exhale,

811
00:41:36,083 --> 00:41:37,959
relax your shoulders.

812
00:41:37,959 --> 00:41:39,792
Close your eyes.

813
00:41:39,792 --> 00:41:42,083
And hang with me now.

814
00:41:42,083 --> 00:41:44,208
Quietly whisper to yourself,

815
00:41:46,041 --> 00:41:47,333
"I choose."

816
00:41:49,417 --> 00:41:52,083
Try not to think too hard.

817
00:41:52,083 --> 00:41:53,375
Stay open.

818
00:41:55,291 --> 00:41:58,792
You can say it to yourself or
you can even whisper it quietly.

819
00:42:01,500 --> 00:42:03,500
I choose.

820
00:42:06,041 --> 00:42:08,875
Sweet, take one more
beautiful breath here

821
00:42:08,875 --> 00:42:11,291
in your own
private little love cave.

822
00:42:14,583 --> 00:42:15,417
Yes.

823
00:42:15,417 --> 00:42:18,375
And then slowly claw
through the fingertips.

824
00:42:18,375 --> 00:42:20,083
Draw a line with
your nose forward.

825
00:42:20,083 --> 00:42:22,458
You're gonna come all
the way up to all fours.

826
00:42:22,458 --> 00:42:24,125
Remember how you move matters

827
00:42:24,125 --> 00:42:26,959
as you walk the
knees in just a bit.

828
00:42:26,959 --> 00:42:29,667
Here we go, swing
your legs to one side.

829
00:42:29,667 --> 00:42:32,250
Any side, your choice
and you're gonna come

830
00:42:32,250 --> 00:42:34,375
all the way through to a seat.

831
00:42:34,375 --> 00:42:35,250
You're doing great.

832
00:42:35,250 --> 00:42:38,000
Hopefully there's some
blood kind of flushing to your

833
00:42:38,000 --> 00:42:39,959
forehead and to your feet here.

834
00:42:41,542 --> 00:42:43,959
Then nice and easy,
you're just going to take stock.

835
00:42:43,959 --> 00:42:45,000
That's what today's all about.

836
00:42:45,000 --> 00:42:46,542
You're gonna sit
up nice and tall.

837
00:42:46,542 --> 00:42:49,917
So if you're, you are not alone.

838
00:42:49,917 --> 00:42:52,792
I'm so proud of you for showing
up and giving it your best shot.

839
00:42:52,792 --> 00:42:53,792
You're amazing.

840
00:42:53,792 --> 00:42:55,792
So wherever you
are in your spine,

841
00:42:55,792 --> 00:42:57,959
let's use particularly
these first few days

842
00:42:57,959 --> 00:43:00,625
to lovingly take stock. Right?

843
00:43:00,625 --> 00:43:03,500
And if you need to
use a sense of humor, great.

844
00:43:03,500 --> 00:43:07,792
I use it all the time just to
kind of disarm and lean in

845
00:43:07,792 --> 00:43:09,959
and find what feels good.

846
00:43:09,959 --> 00:43:11,708
So wherever you
are here, don't fret.

847
00:43:11,708 --> 00:43:13,417
You're gonna send
your fingertips forward.

848
00:43:13,417 --> 00:43:16,959
You're going to engage your core
by bringing the low abdominals,

849
00:43:17,875 --> 00:43:20,959
not so much here or
here but right here,

850
00:43:20,959 --> 00:43:22,917
low abdominals
and upper abdominals

851
00:43:22,917 --> 00:43:24,417
in towards your center.

852
00:43:24,417 --> 00:43:26,500
And that's what's going
to slowly take you back.

853
00:43:26,500 --> 00:43:28,917
And here's where
a little inner smile

854
00:43:28,917 --> 00:43:31,750
or a good belly laugh

855
00:43:31,750 --> 00:43:34,125
might help because
your legs might fly up.

856
00:43:34,125 --> 00:43:37,458
Maybe there's like you haven't
activated your core in forever.

857
00:43:37,458 --> 00:43:39,208
And that's awesome.
That's totally cool.

858
00:43:39,208 --> 00:43:40,166
That's what we're here to do.

859
00:43:40,166 --> 00:43:44,417
Slowly engage and
recognize just where we are.

860
00:43:45,125 --> 00:43:48,208
So you might be already on the
ground you might be moving at a

861
00:43:48,208 --> 00:43:51,875
snail's pace all the way down
but whatever pace or rhythm you

862
00:43:51,875 --> 00:43:56,917
found today when you
land (sighs) land fully.

863
00:43:58,083 --> 00:44:01,208
Relax everything.
Take a deep breath in

864
00:44:02,000 --> 00:44:03,625
and a long breath out.

865
00:44:06,291 --> 00:44:10,208
You can center yourself on your
yoga mat and then nice and easy

866
00:44:10,208 --> 00:44:12,834
we'll bring the right knee
all the way up to the chest.

867
00:44:12,834 --> 00:44:14,834
Wrap your arms around your shin.

868
00:44:14,834 --> 00:44:18,208
Squeeze it up towards your chin
or towards your face and then

869
00:44:18,208 --> 00:44:20,250
you're going to just
gently take it over towards

870
00:44:20,250 --> 00:44:22,166
the left side of your yoga mat.

871
00:44:22,166 --> 00:44:24,208
You can open up through
the right arm you're just

872
00:44:24,208 --> 00:44:26,792
a nice easy Supine Twist.

873
00:44:26,792 --> 00:44:31,250
Breathe and recognize how
you feel in this shape today.

874
00:44:33,583 --> 00:44:37,208
And then slowly bring it all
the way through back to center.

875
00:44:37,208 --> 00:44:40,000
Keep breathing.
You're gonna switch.

876
00:44:40,000 --> 00:44:43,250
So send the right leg out,
bring the left knee in.

877
00:44:43,250 --> 00:44:45,458
Squeeze and lift.

878
00:44:45,458 --> 00:44:47,583
And then when you're ready,
yep, you got it,

879
00:44:47,583 --> 00:44:49,917
take it over to the right.

880
00:44:49,917 --> 00:44:51,166
Open up through the left.

881
00:44:51,166 --> 00:44:53,458
We're not pushing.
We're not forcing here.

882
00:44:53,458 --> 00:44:56,583
We're practicing. Allowing.

883
00:44:57,875 --> 00:45:00,667
So maybe notice
how you feel here

884
00:45:00,667 --> 00:45:02,834
because it will
change from day to day.

885
00:45:05,083 --> 00:45:08,458
And then slowly bringing it
all the way back up to center.

886
00:45:09,792 --> 00:45:12,750
And then when you're ready
releasing the left leg down.

887
00:45:13,917 --> 00:45:14,792
Awesome.

888
00:45:14,792 --> 00:45:17,500
Bring your heels as
wide as your yoga mat.

889
00:45:17,500 --> 00:45:20,375
Bring your arms to rest
gently out at your side.

890
00:45:20,375 --> 00:45:23,458
Snuggle the shoulder blades
underneath your heart's space,

891
00:45:23,458 --> 00:45:25,333
palms face up towards the sky.

892
00:45:26,208 --> 00:45:28,333
Tuck your chin slightly

893
00:45:29,250 --> 00:45:32,708
and then one more
time together as a

894
00:45:32,708 --> 00:45:34,959
community as a globe let's take

895
00:45:34,959 --> 00:45:37,708
the deep loving soulful breath

896
00:45:37,708 --> 00:45:39,708
that we were born to take here.

897
00:45:39,708 --> 00:45:41,708
Inhale.

898
00:45:43,375 --> 00:45:47,333
And as you exhale, close
your eyes and relax everything.

899
00:45:55,417 --> 00:45:58,166
Let your breath
return to its natural rhythm.

900
00:46:00,625 --> 00:46:02,625
Let your fingers be soft.

901
00:46:04,708 --> 00:46:07,583
Forehead soft, jaw soft.

902
00:46:07,583 --> 00:46:11,083
See how fast you can

903
00:46:11,083 --> 00:46:12,708
practice being still.

904
00:46:14,333 --> 00:46:16,667
How long does it
take to surrender?

905
00:46:33,083 --> 00:46:35,083
And ever so slightly,

906
00:46:37,291 --> 00:46:39,417
we'll begin to
deepen the breath again.

907
00:46:41,000 --> 00:46:43,583
You can start moving the
tongue around in your mouth.

908
00:46:43,583 --> 00:46:44,458
Get weird here.

909
00:46:44,458 --> 00:46:46,917
Might as well set
the tone for the journey.

910
00:46:46,917 --> 00:46:49,166
Just get kind of freaky moving

911
00:46:49,166 --> 00:46:50,792
your tongue around
in your mouth.

912
00:46:50,792 --> 00:46:52,500
I'm sorry (chuckles).

913
00:46:52,500 --> 00:46:56,458
Lifting the creases
of your mouth, smiling.

914
00:46:57,375 --> 00:46:59,458
And then wiggling
the fingers and the toes.

915
00:47:03,959 --> 00:47:05,041
Discern.

916
00:47:06,625 --> 00:47:08,041
Something brought you here.

917
00:47:10,083 --> 00:47:12,917
So recognize that, honor that.

918
00:47:17,083 --> 00:47:17,750
And

919
00:47:20,500 --> 00:47:24,083
know that any time spent

920
00:47:28,083 --> 00:47:29,333
with your true self,

921
00:47:29,333 --> 00:47:33,458
with that essence 

922
00:47:33,458 --> 00:47:35,208
that feels true you 

923
00:47:37,708 --> 00:47:39,250
is valuable.

924
00:47:41,917 --> 00:47:44,166
Let's bring the palms together.

925
00:47:44,166 --> 00:47:46,250
And we'll bring you thumbs
right up to the third eye here.

926
00:47:46,250 --> 00:47:47,959
You can stay on your back.

927
00:47:49,041 --> 00:47:50,792
Palms to the forehead.

928
00:47:50,792 --> 00:47:53,500
Just feel that
little pressure here.

929
00:47:53,500 --> 00:47:56,250
Slight pressure on a third eye.

930
00:47:56,250 --> 00:47:58,458
If you're not into that stuff,
then you can just even get a

931
00:47:58,458 --> 00:48:01,083
little sinus, a little
nice head massage here.

932
00:48:02,083 --> 00:48:04,291
But when we kind of bring the
hands of the forehead here we

933
00:48:04,291 --> 00:48:07,458
recognize that
point of intuition.

934
00:48:09,959 --> 00:48:11,291
The Inner Teacher.

935
00:48:12,667 --> 00:48:16,625
And perhaps that's what brought
you here on the mat with me and

936
00:48:16,625 --> 00:48:18,917
with all of the other
beautiful people who have

937
00:48:20,625 --> 00:48:22,166
chosen to show
up for themselves.

938
00:48:22,166 --> 00:48:23,458
You guys are my hero.
I mean it.

939
00:48:23,458 --> 00:48:24,959
I cannot tell you how excited

940
00:48:24,959 --> 00:48:27,917
I am to go on
this journey with you.

941
00:48:27,917 --> 00:48:30,041
Day 1 is in the books.

942
00:48:31,750 --> 00:48:32,875
Inhale.

943
00:48:34,458 --> 00:48:36,750
Exhale to relax the shoulders.

944
00:48:38,625 --> 00:48:40,542
And we close out by saying, 

945
00:48:42,291 --> 00:48:43,250
Namaste.

946
00:48:46,875 --> 00:48:48,959
Thanks everyone.
See you tomorrow.

947
00:48:52,834 --> 00:48:57,041
(bright music)