1 00:00:00,500 --> 00:00:01,208 - What's up everyone? 2 00:00:01,208 --> 00:00:04,250 And welcome to Dedicate, your 30 day yoga journey. 3 00:00:04,250 --> 00:00:08,000 It's Day 10 y'all and you're doing an awesome job. 4 00:00:08,000 --> 00:00:09,458 Thank you so much for being here. 5 00:00:09,458 --> 00:00:12,792 Today we use our mind, our body and our breath as one 6 00:00:12,792 --> 00:00:17,041 to expand to all possibilities. 7 00:00:17,041 --> 00:00:18,166 Let's get started. 8 00:00:19,667 --> 00:00:24,792 (bright music) 9 00:00:42,667 --> 00:00:43,834 Alright, hi everyone. 10 00:00:43,834 --> 00:00:46,542 Let's begin standing today at the top of the mat. 11 00:00:47,375 --> 00:00:51,291 Feet hip width apart, toes pointing forward. 12 00:00:52,333 --> 00:00:54,667 Gonna find a soft bend in the knees. 13 00:00:54,667 --> 00:00:56,375 And we're going to start today's practice with 14 00:00:56,375 --> 00:00:58,792 a little knocking on heaven's door. 15 00:00:58,792 --> 00:01:02,208 So you're going to keep a soft bend in the knees the whole time 16 00:01:02,208 --> 00:01:05,792 as you begin to gently sway the fingertips left to right. 17 00:01:05,792 --> 00:01:10,417 Feeling the soles of your feet as you move back and forth 18 00:01:10,417 --> 00:01:12,417 starting to deepen your breath. 19 00:01:15,959 --> 00:01:19,250 Today's practice inviting you to 20 00:01:19,250 --> 00:01:22,333 consider this loving invitation 21 00:01:22,333 --> 00:01:26,708 to expand not only in the body but in the mind, 22 00:01:28,792 --> 00:01:32,708 the heart, the breath, the soul. 23 00:01:32,708 --> 00:01:35,041 Expanding all possibilities. 24 00:01:38,875 --> 00:01:41,917 Alright, take a couple more breaths here. 25 00:01:41,917 --> 00:01:44,917 If this is new, if this little ditty is new to you, 26 00:01:46,208 --> 00:01:47,792 no worries if you feel a little silly. 27 00:01:47,792 --> 00:01:49,250 That's the point. 28 00:01:49,250 --> 00:01:51,834 Kind of shaking off any of the cobwebs, 29 00:01:51,834 --> 00:01:53,667 letting go of the day thus far. 30 00:01:53,667 --> 00:01:55,834 Starting to ground through the feet. 31 00:01:55,834 --> 00:01:58,834 Connecting the feet to the ankles, 32 00:01:58,834 --> 00:02:00,500 the shins, the knees, that thighs, 33 00:02:00,500 --> 00:02:04,500 the hips, your belly, your rib cage. 34 00:02:04,500 --> 00:02:06,500 Your heart lifts, the sternum looks high, 35 00:02:06,500 --> 00:02:10,583 shoulders start to loosen up any tension in the neck 36 00:02:10,583 --> 00:02:13,166 and the head begins to soften. 37 00:02:13,166 --> 00:02:16,000 And then when you're ready, we'll bring it back to center 38 00:02:16,000 --> 00:02:18,875 and right away, inhale, reach for the sky. 39 00:02:20,208 --> 00:02:22,333 Take up space here, Volcano Pose. 40 00:02:22,333 --> 00:02:23,917 Fingertips are gonna stay reaching up. 41 00:02:23,917 --> 00:02:25,208 Thumbs back, pinkies forward. 42 00:02:25,208 --> 00:02:27,750 As we've been doing, big beach ball up and overhead. 43 00:02:28,917 --> 00:02:31,250 So you have a nice wide base of the feet, 44 00:02:31,250 --> 00:02:33,125 we're opening up through the chest, 45 00:02:33,125 --> 00:02:35,375 through the shoulders. You're gonna inhale in and 46 00:02:35,375 --> 00:02:38,041 exhale take that big beach ball over to the left. 47 00:02:39,000 --> 00:02:40,875 Then inhale, reach up. 48 00:02:40,875 --> 00:02:42,542 Exhale over to the right. 49 00:02:43,417 --> 00:02:45,792 Yes, inhale, reach up and exhale, 50 00:02:45,792 --> 00:02:47,417 check it out, bend the elbows. 51 00:02:47,417 --> 00:02:50,458 Thumbs back, pinkies forward, lift the chest. 52 00:02:50,458 --> 00:02:52,458 We're not clenching in the neck here. 53 00:02:52,458 --> 00:02:54,458 And then inhale reach back up. 54 00:02:55,291 --> 00:02:57,333 And exhale to rain it all the way down. 55 00:02:59,625 --> 00:03:00,667 Awesome work. 56 00:03:00,667 --> 00:03:02,542 Inhale, lift it up halfway. 57 00:03:02,542 --> 00:03:05,834 Find length and then today we're going to take a variation of 58 00:03:05,834 --> 00:03:10,583 sending the fingertips back like little airplane arms. 59 00:03:11,875 --> 00:03:14,542 Great, fold it down, breathe out. 60 00:03:14,542 --> 00:03:16,333 Inhale, reach for the sky. 61 00:03:17,208 --> 00:03:18,041 Catch a wave here. 62 00:03:18,041 --> 00:03:19,375 Reach, reach, reach and then exhale 63 00:03:19,375 --> 00:03:20,750 just take it all the way back down. 64 00:03:22,166 --> 00:03:24,917 Inhale again, halfway lift with airplane arms, 65 00:03:24,917 --> 00:03:28,000 palms face down, chest nice and open. 66 00:03:28,000 --> 00:03:30,500 And then exhale to soften and fold. 67 00:03:30,500 --> 00:03:33,166 Awesome, plant the palms, step the right toes back, 68 00:03:33,166 --> 00:03:36,458 step the left toes back, then send the hips up high, 69 00:03:36,458 --> 00:03:37,625 Downward Facing Dog. 70 00:03:37,625 --> 00:03:39,166 Start to warm up through the body. 71 00:03:40,125 --> 00:03:41,750 Bending the knees. 72 00:03:43,500 --> 00:03:45,125 Pressing into the knuckles. 73 00:03:45,125 --> 00:03:47,208 Pressing into the index finger and thumb. 74 00:03:47,208 --> 00:03:50,250 Finding that external rotation of the shoulders as you bring 75 00:03:50,250 --> 00:03:52,500 your biceps in towards your face. 76 00:03:54,083 --> 00:03:56,208 Beautiful, beautiful, beautiful. 77 00:04:00,000 --> 00:04:03,000 Great, then slowly lowering to the knees here. 78 00:04:03,000 --> 00:04:06,542 Bringing the big toes to touch, knees as wide as the mat. 79 00:04:06,542 --> 00:04:08,917 Right hand's gonna come to the center of the mat, 80 00:04:08,917 --> 00:04:10,917 left fingertips to the right wrist. 81 00:04:13,083 --> 00:04:15,417 Now from here imagine you're pulling a bow and arrow so 82 00:04:15,417 --> 00:04:17,041 you're not going to collapse into the right shoulder but 83 00:04:17,041 --> 00:04:19,417 rather press away from your yoga mat. 84 00:04:19,417 --> 00:04:23,083 Create space and then pull bow and arrow up with your left 85 00:04:23,083 --> 00:04:25,708 fingertips, your left hand, all the way up the arm across the 86 00:04:25,708 --> 00:04:28,625 chest and then reach all the way up towards the sky. 87 00:04:28,625 --> 00:04:31,041 So if the shoulders and the chest, pecs, are kind of tight, 88 00:04:31,041 --> 00:04:33,041 fingertips might just come to here. 89 00:04:33,041 --> 00:04:34,792 So does notice where you are today. 90 00:04:34,792 --> 00:04:36,834 Try to find expansion as you breathe in. 91 00:04:36,834 --> 00:04:38,542 Filling the lungs with air. 92 00:04:39,500 --> 00:04:41,417 And then exhale, slowly release. 93 00:04:41,417 --> 00:04:43,333 Left hand replaces the right 94 00:04:43,333 --> 00:04:44,834 and we do the same thing on the other side. 95 00:04:44,834 --> 00:04:48,333 So rather than swinging it up like this I invite you to take 96 00:04:48,333 --> 00:04:52,959 this like Joan of Arc image and fingertips to the left wrist. 97 00:04:52,959 --> 00:04:55,208 We press away from the yoga mat 98 00:04:55,208 --> 00:04:58,083 versus collapsing and we slowly, 99 00:04:58,083 --> 00:05:00,917 mindfully, draw a line up the arm. 100 00:05:00,917 --> 00:05:04,208 Trace it across the chest and we find this expansion here. 101 00:05:04,208 --> 00:05:06,291 Big open twist to the right. 102 00:05:06,291 --> 00:05:09,917 So good for relaxing, relieving, 103 00:05:09,917 --> 00:05:11,500 releasing any tension 104 00:05:11,500 --> 00:05:15,583 in the neck, the shoulders, the upper back body 105 00:05:16,333 --> 00:05:18,375 which gets the chest nice and tight. 106 00:05:18,375 --> 00:05:19,792 So here we are opening here. 107 00:05:19,792 --> 00:05:21,500 Wherever you are take one more breath. 108 00:05:22,417 --> 00:05:24,417 And then exhale to release. 109 00:05:24,417 --> 00:05:26,375 Oh, when I did that when I saw 110 00:05:26,375 --> 00:05:28,708 the most beautiful little bird outside. 111 00:05:29,792 --> 00:05:31,583 Walk the hands out, nice wide base, 112 00:05:31,583 --> 00:05:34,250 walk the knees in, curl the toes under, 113 00:05:34,250 --> 00:05:35,834 send it back up, Down Dog. 114 00:05:36,917 --> 00:05:39,875 Gorgeous. On your next inhale, slide the right leg up high. 115 00:05:40,583 --> 00:05:43,041 Exhale, knee to nose. 116 00:05:43,041 --> 00:05:44,417 Round through. 117 00:05:44,417 --> 00:05:46,083 Then inhale, kick it all the way up. 118 00:05:47,125 --> 00:05:50,375 Exhale, shift it all the way forward, step it up. 119 00:05:50,375 --> 00:05:51,917 Pivot on the back foot. 120 00:05:51,917 --> 00:05:54,166 Inhale, rise up, Warrior I. 121 00:05:55,125 --> 00:05:57,959 Take a deep breath in here. Create space. 122 00:05:57,959 --> 00:06:02,208 Feel the lungs, the chest expand as you breathe in. 123 00:06:02,208 --> 00:06:05,083 And then exhale, open it, Warrior II to your left. 124 00:06:05,083 --> 00:06:06,458 Nice wide stance. 125 00:06:07,250 --> 00:06:10,417 Take a second here to find that expansive breath. 126 00:06:10,417 --> 00:06:12,166 Inhale in. 127 00:06:12,166 --> 00:06:15,166 Exhale, relax the shoulders down. 128 00:06:15,166 --> 00:06:16,125 Beautiful. 129 00:06:16,125 --> 00:06:19,041 This time we're gonna inhale, straighten the right leg 130 00:06:19,041 --> 00:06:20,375 then take the right fingertips 131 00:06:20,375 --> 00:06:23,333 up and over for Reverse Triangle. 132 00:06:23,333 --> 00:06:24,959 Stretch, stretch, stretch. 133 00:06:24,959 --> 00:06:26,500 Take a deep breath in. 134 00:06:26,500 --> 00:06:28,875 Then have some fun here, take up space. 135 00:06:28,875 --> 00:06:30,291 Spread through the fingertips, you're gonna 136 00:06:30,291 --> 00:06:31,708 come all the way through, cartwheel. 137 00:06:31,708 --> 00:06:33,208 Bend the right knee. 138 00:06:33,208 --> 00:06:35,333 Come all the way through. 139 00:06:35,333 --> 00:06:38,500 Pivot on the back foot and then open up into 140 00:06:38,500 --> 00:06:41,834 a nice twist over to your right. 141 00:06:41,834 --> 00:06:44,000 Stretching the left heel back. 142 00:06:44,000 --> 00:06:47,291 Beautiful, inhale, big expansive breath. 143 00:06:47,291 --> 00:06:49,875 And then exhale, bring it all the way down. 144 00:06:49,875 --> 00:06:51,667 Beautiful, plant the palms, step it back. 145 00:06:51,667 --> 00:06:54,125 Belly to Cobra or Chaturanga to Up Dog. 146 00:06:54,125 --> 00:06:56,208 I suggest the Cobra on this first one. 147 00:06:57,166 --> 00:06:59,250 But you do you. Maybe you're nice and warm. 148 00:07:00,875 --> 00:07:02,917 Meet in Downward Facing Dog. 149 00:07:04,583 --> 00:07:06,208 Inhale lots of love in. 150 00:07:07,834 --> 00:07:09,291 Exhale lots of love out. 151 00:07:09,834 --> 00:07:11,291 Anchor through the right heel, inhale, 152 00:07:11,291 --> 00:07:12,959 lift the left leg up high. 153 00:07:12,959 --> 00:07:15,166 Exhale, first shift forward, knee to nose. 154 00:07:15,166 --> 00:07:16,417 Light up the core. 155 00:07:17,583 --> 00:07:19,166 Then inhale, claw through the fingertips, 156 00:07:19,166 --> 00:07:20,333 kick left foot up. 157 00:07:21,250 --> 00:07:23,125 Exhale, step it all the way through. 158 00:07:24,625 --> 00:07:26,250 Mindfully pivot on the back foot. 159 00:07:27,291 --> 00:07:30,000 Inhale, root to rise as you reach for the sky. 160 00:07:30,000 --> 00:07:34,000 Find places where you can take up space and then find places 161 00:07:34,000 --> 00:07:36,250 where you can root and ground. 162 00:07:38,542 --> 00:07:40,542 Returning to the breath. 163 00:07:43,375 --> 00:07:47,208 Sweet, then inhale, expand, take up space. 164 00:07:47,208 --> 00:07:49,166 Exhale, Warrior II. 165 00:07:49,166 --> 00:07:50,750 Expand, take up space. 166 00:07:50,750 --> 00:07:53,792 So sending energy well beyond the fingertips. 167 00:07:56,291 --> 00:07:59,583 Beautiful. Pull the pinkies back, breathe. 168 00:07:59,583 --> 00:08:00,708 Long neck. 169 00:08:02,000 --> 00:08:04,875 Then inhale, press into all four corners of that front foot. 170 00:08:04,875 --> 00:08:07,834 We straighten the left leg and nice and slow we're gonna send 171 00:08:07,834 --> 00:08:10,375 the left fingertips forward, up and back. 172 00:08:10,375 --> 00:08:13,083 Reverse Triangle, neck is nice and long. 173 00:08:13,083 --> 00:08:14,792 You're pressing away from the earth, 174 00:08:14,792 --> 00:08:17,000 lifting up out of your foundation. 175 00:08:17,000 --> 00:08:18,542 Take a deep breath in. 176 00:08:18,542 --> 00:08:20,792 Then have some fun here. With control from center, 177 00:08:20,792 --> 00:08:22,458 we're going to cartwheel all the way back. 178 00:08:22,458 --> 00:08:24,083 Bend through the front knee. 179 00:08:24,083 --> 00:08:25,875 Pivot on the back foot. 180 00:08:25,875 --> 00:08:27,417 Left fingertips open up. 181 00:08:27,417 --> 00:08:29,834 Big open twist as you reach the right heel back. 182 00:08:30,667 --> 00:08:32,000 Big breath in. 183 00:08:32,917 --> 00:08:34,208 Long breath out. 184 00:08:35,125 --> 00:08:37,417 One more breath. Wiggle the left fingertips. 185 00:08:38,834 --> 00:08:41,250 And then exhale to bring it on home. 186 00:08:41,250 --> 00:08:44,208 Plant the palms, step it back, Belly to Cobra, Chaturanga to 187 00:08:44,208 --> 00:08:47,208 Up Dog or straight to Downward Facing Dog. 188 00:08:47,208 --> 00:08:48,834 Moving with your breath. 189 00:08:56,583 --> 00:09:00,708 From here, bend your knees, look forward, inhale. 190 00:09:00,708 --> 00:09:02,708 And exhale, make your way to the top. 191 00:09:04,834 --> 00:09:07,792 On an inhale halfway lift with airplane arm. 192 00:09:08,834 --> 00:09:11,333 Exhale, soften and fold. 193 00:09:11,333 --> 00:09:13,959 Root to rise here. Inhale, reach for the sky. 194 00:09:13,959 --> 00:09:15,834 Big breath, big stretch. 195 00:09:15,834 --> 00:09:18,667 Exhale, hands to heart, Mountain Pose. 196 00:09:20,250 --> 00:09:21,625 Take a deep breath in. 197 00:09:23,250 --> 00:09:24,375 Empty it out. 198 00:09:27,291 --> 00:09:29,083 Okay, go ahead and release the hands 199 00:09:29,083 --> 00:09:31,458 and go ahead and take a look at your feet. 200 00:09:33,458 --> 00:09:36,125 And you'll lift your toes just feeling that connection to the 201 00:09:36,125 --> 00:09:39,208 ball joint of the big toe mound, the ball joint of the pinky toe 202 00:09:39,208 --> 00:09:41,959 mound and the back two corners of the heels. 203 00:09:43,959 --> 00:09:46,542 Okay? So as we progress incorporating more balancing 204 00:09:46,542 --> 00:09:49,542 postures we're gonna really obsess over this connection. 205 00:09:49,542 --> 00:09:53,041 And here we call this four part equal standing or Samasthiti 206 00:09:53,041 --> 00:09:55,959 where we create a nice strong base 207 00:09:55,959 --> 00:09:58,959 in the feet to stand upon. 208 00:09:59,834 --> 00:10:02,083 And then, of course, as you know such a beautiful metaphor that 209 00:10:02,083 --> 00:10:05,917 comes along with that so zipping the legs up tight. 210 00:10:05,917 --> 00:10:09,875 Really feeling that four part equal stand or your version of 211 00:10:09,875 --> 00:10:13,000 that as you start to stand up a little taller. 212 00:10:13,792 --> 00:10:14,834 And then this time we'll send 213 00:10:14,834 --> 00:10:17,166 the fingertips up towards the sky. 214 00:10:17,166 --> 00:10:18,834 Thumbs back, pinkies forward. 215 00:10:18,834 --> 00:10:21,333 We're going to create a little bit of space between the heels 216 00:10:21,333 --> 00:10:23,667 and then the hips back for Utkatasana. 217 00:10:24,875 --> 00:10:26,250 Chair Pose. 218 00:10:26,250 --> 00:10:29,375 Everyone's favorite posture. 219 00:10:29,375 --> 00:10:32,750 Okay, but this one's important so you can bring a little space 220 00:10:32,750 --> 00:10:34,083 between heels if it feels right. 221 00:10:34,083 --> 00:10:36,542 You want to keep that connection between 222 00:10:36,542 --> 00:10:38,083 all four corners of the feet. 223 00:10:38,083 --> 00:10:42,125 In time, you'll be able to really sit back sending the 224 00:10:42,125 --> 00:10:44,125 majority of the weight in your heels 225 00:10:44,125 --> 00:10:45,792 and bringing the knees over the heels. 226 00:10:45,792 --> 00:10:46,875 Then we'll draw the navel in. 227 00:10:46,875 --> 00:10:49,208 Just do your best. Send your heart forward. 228 00:10:49,208 --> 00:10:51,834 Try to keep the expansion in your heart 229 00:10:51,834 --> 00:10:53,542 and the chest as you breathe deep here, 230 00:10:53,542 --> 00:10:56,959 sinking a little lower for three, two. 231 00:10:56,959 --> 00:11:00,041 You got it, you got it. And on the one, let it go. 232 00:11:00,041 --> 00:11:01,583 Forward Fold. 233 00:11:01,583 --> 00:11:04,667 Great, inhale, halfway lift with airplane arms. 234 00:11:04,667 --> 00:11:06,083 Open the chest. 235 00:11:06,083 --> 00:11:08,792 Exhale, soften and bow. 236 00:11:08,792 --> 00:11:12,000 Plant the palms, step it back, Plank Pose. 237 00:11:13,166 --> 00:11:14,375 Straight to Down Dog. 238 00:11:14,375 --> 00:11:16,834 Belly to Cobra or Chaturanga to Up Dog. 239 00:11:16,834 --> 00:11:18,417 Move with your breath. 240 00:11:18,417 --> 00:11:20,500 Find what feels good. 241 00:11:20,500 --> 00:11:23,125 We'll meet in that Downward Facing Dog. 242 00:11:25,750 --> 00:11:27,375 Yay. 243 00:11:27,375 --> 00:11:31,208 Now just take a second here to feel that expansion as you 244 00:11:31,208 --> 00:11:34,000 breathe in through all four sides of the torso. 245 00:11:35,959 --> 00:11:37,500 And empty as you breathe out. 246 00:11:39,708 --> 00:11:41,750 And one more time, big breath in. 247 00:11:44,083 --> 00:11:45,708 And exhale out. 248 00:11:46,917 --> 00:11:49,417 Gorgeous. Inhale, lift the right leg up high. 249 00:11:49,417 --> 00:11:51,166 Slide it up an imaginary wall. 250 00:11:51,792 --> 00:11:55,125 Exhale, shift it forward, step it all the way up. 251 00:11:55,125 --> 00:11:58,875 Now we've already been to Warrior I so if that's more 252 00:11:58,875 --> 00:12:01,166 stable for you, you can pivot on the back foot. 253 00:12:01,166 --> 00:12:03,750 Otherwise, keeping the back heel lifted this time, 254 00:12:03,750 --> 00:12:05,125 let's come into high lunge. 255 00:12:05,125 --> 00:12:07,583 Squeezing into the midline, that Shashuna, 256 00:12:07,583 --> 00:12:10,583 finding that connection not just through the physical body but 257 00:12:10,583 --> 00:12:13,750 the energetic body as we reach the fingertips up high. 258 00:12:15,125 --> 00:12:16,750 Cool, then take up space here. 259 00:12:16,750 --> 00:12:18,166 Inhale in. 260 00:12:18,166 --> 00:12:20,125 Check it out, exhale, bend the elbows, 261 00:12:20,125 --> 00:12:21,625 lift your chest. 262 00:12:21,625 --> 00:12:22,834 Slight back bend here. 263 00:12:23,542 --> 00:12:25,417 Beautiful, inhale, reach for the sky. 264 00:12:25,417 --> 00:12:26,959 You can always be pivoting 265 00:12:26,959 --> 00:12:29,000 on the back foot here for a little more stability. 266 00:12:29,000 --> 00:12:30,875 Exhale, bend the elbows, lift your chest. 267 00:12:32,166 --> 00:12:34,959 Once more with the breath, inhale, draw the navel in. 268 00:12:35,667 --> 00:12:37,458 Exhale, bend the elbows, thumbs back, 269 00:12:37,458 --> 00:12:39,417 pinkies forward, lift your heart. 270 00:12:39,417 --> 00:12:41,417 Cool, inhale, reach for the sky. 271 00:12:41,417 --> 00:12:43,333 Exhale, Warrior II. 272 00:12:43,333 --> 00:12:44,583 Beautiful, straighten the leg. 273 00:12:44,583 --> 00:12:47,208 Inhale, reach it back all the way. 274 00:12:47,208 --> 00:12:49,583 And exhale, cartwheel all the way down nice and easy. 275 00:12:50,500 --> 00:12:53,959 Big open twist on your right. Inhale, find the softness. 276 00:12:56,208 --> 00:12:58,500 And exhale, bring it back to your lunge. 277 00:12:58,500 --> 00:13:00,625 Plant the palms, step it back. 278 00:13:00,625 --> 00:13:04,083 Straight to Down Dog or moving through a little flow. 279 00:13:04,083 --> 00:13:05,667 Follow your breath. 280 00:13:06,542 --> 00:13:09,291 Find your way to what feels good. 281 00:13:11,917 --> 00:13:16,041 In Downward Dog, we'll do the same thing on the other side. 282 00:13:16,041 --> 00:13:17,166 When you're ready, inhale, 283 00:13:17,166 --> 00:13:19,792 sliding left leg up an imaginary wall. 284 00:13:20,750 --> 00:13:23,333 Then slowly sending it all the way forward, step it up. 285 00:13:23,333 --> 00:13:26,291 Option to pivot on the back foot or this time keep that 286 00:13:26,291 --> 00:13:28,125 heel lifted, really lifted. 287 00:13:28,125 --> 00:13:29,917 Squeezing everything into the midline. 288 00:13:29,917 --> 00:13:32,959 From a place of connect, rising up strong. 289 00:13:32,959 --> 00:13:34,875 High lunge. 290 00:13:35,959 --> 00:13:39,166 Not lunch, lunge. 291 00:13:39,166 --> 00:13:40,792 Draw the navel in, head over heart, 292 00:13:40,792 --> 00:13:43,000 heart over pelvis here. 293 00:13:43,000 --> 00:13:44,834 Inhale, take up space. 294 00:13:44,834 --> 00:13:46,417 Feel the expansion. 295 00:13:46,417 --> 00:13:48,625 Then exhale, bend the elbows, thumbs back, 296 00:13:48,625 --> 00:13:50,250 pinkies forward as you lift the chest, 297 00:13:50,250 --> 00:13:51,708 lift the heart. 298 00:13:51,708 --> 00:13:53,917 Again, inhale, hug the low ribs in. 299 00:13:53,917 --> 00:13:55,542 Find that connection. 300 00:13:55,542 --> 00:13:58,208 Reach up, exhale, bend the elbows. 301 00:13:59,125 --> 00:14:00,667 Lift your heart. 302 00:14:00,667 --> 00:14:02,458 You got it, squeeze your inner thighs for stability. 303 00:14:02,458 --> 00:14:06,542 You got this. One more. Inhale, strong and steady. 304 00:14:06,542 --> 00:14:09,333 Exhale, bend the elbows, squeeze 'em in. 305 00:14:10,333 --> 00:14:12,417 Sweet, inhale, reach for the sky. 306 00:14:12,417 --> 00:14:15,125 Exhale, open up, Warrior II. 307 00:14:15,125 --> 00:14:16,542 Back toes are turned in. 308 00:14:17,291 --> 00:14:19,542 Then inhale, straighten that front leg. 309 00:14:19,542 --> 00:14:20,875 Reach it all the way up and back. 310 00:14:20,875 --> 00:14:21,959 A big rainbow. 311 00:14:21,959 --> 00:14:26,250 Inhale in, exhale, cartwheel with control all the way back. 312 00:14:26,250 --> 00:14:27,458 Enjoy this move. 313 00:14:27,458 --> 00:14:28,959 See if you can start to finesse it, 314 00:14:28,959 --> 00:14:30,667 smooth it out as you inhale. 315 00:14:30,667 --> 00:14:32,083 Open twist to the left. 316 00:14:33,166 --> 00:14:35,458 And exhale back to your lunge. 317 00:14:35,458 --> 00:14:37,125 Great, if you're craving a little heat today, 318 00:14:37,125 --> 00:14:38,417 take a little flow. 319 00:14:38,417 --> 00:14:41,250 Otherwise, straight to Downward Facing Dog. 320 00:14:41,250 --> 00:14:42,417 Listen to your body. 321 00:14:46,333 --> 00:14:48,041 Great, inhale in. 322 00:14:48,041 --> 00:14:49,458 Exhale out. 323 00:14:49,458 --> 00:14:51,625 From your Down Dog, bend your knees, 324 00:14:51,625 --> 00:14:55,041 carve a line with the nose, look forward and exhale. 325 00:14:55,041 --> 00:14:56,792 On an exhale make your way to the top. 326 00:14:58,250 --> 00:15:01,041 Try to find something new here as we inhale, halfway lift. 327 00:15:01,041 --> 00:15:02,750 Fingertips reach back. 328 00:15:04,083 --> 00:15:06,583 And exhale to soften and fold. 329 00:15:06,583 --> 00:15:07,583 Back to that Chair Pose. 330 00:15:07,583 --> 00:15:10,708 Bend the knees, maybe a little bit of space between the heels. 331 00:15:10,708 --> 00:15:13,625 This time we're coming from the ground so start nice and low. 332 00:15:13,625 --> 00:15:15,625 Reaching fingertips forward, up and back. 333 00:15:16,333 --> 00:15:17,834 Scoop the tailbone in just a bit. 334 00:15:17,834 --> 00:15:19,458 Hug the low ribs. 335 00:15:19,458 --> 00:15:22,166 This connection to your center here as you breathe deep. 336 00:15:22,166 --> 00:15:24,250 Find a softness, find that ease. 337 00:15:25,375 --> 00:15:27,959 You're here for three, two 338 00:15:27,959 --> 00:15:29,625 and on the one, we rise up strong. 339 00:15:30,708 --> 00:15:32,792 Inhale in. 340 00:15:32,792 --> 00:15:34,542 Exhale, hands to heart. 341 00:15:34,542 --> 00:15:36,417 Pause and observe your breath. 342 00:15:54,250 --> 00:15:58,291 Again, practicing this nice expansive inhale. 343 00:15:58,291 --> 00:16:01,959 You can imagine the breath going in through the nose and down and 344 00:16:01,959 --> 00:16:05,542 expanding through all four sides of the torso and on the exhale 345 00:16:05,542 --> 00:16:09,083 it does like this gorgeous Olympic summersault and comes 346 00:16:09,083 --> 00:16:11,125 all the way up and out through the nose and mouth. 347 00:16:13,333 --> 00:16:14,875 So we call this directional breathing. 348 00:16:14,875 --> 00:16:16,333 Breathing down 349 00:16:17,458 --> 00:16:19,291 into the belly, into your guts. 350 00:16:23,166 --> 00:16:26,208 The circle of life. 351 00:16:26,208 --> 00:16:29,375 And it moves us all! 352 00:16:29,375 --> 00:16:31,375 Okay, release the fingertips down. 353 00:16:31,375 --> 00:16:32,917 Inhale, reach for the sky. 354 00:16:32,917 --> 00:16:35,667 (laughs) Exhale, release it all the way down, 355 00:16:35,667 --> 00:16:37,458 Forward Fold. 356 00:16:37,458 --> 00:16:39,417 Inhale, halfway lift. 357 00:16:39,417 --> 00:16:41,542 Listen carefully, exhale, fold. 358 00:16:41,542 --> 00:16:45,208 Bend your knees generously, so much so that your belly comes 359 00:16:45,208 --> 00:16:46,834 towards the tops of your thighs. 360 00:16:48,291 --> 00:16:50,542 Sweet, then we're gonna slowly sink the hips back. 361 00:16:50,542 --> 00:16:53,166 Hang with me. We're holding on to that connection, 362 00:16:53,166 --> 00:16:56,083 all four corners of the feet rooting strong. 363 00:16:56,083 --> 00:16:59,125 And then send the fingertips forward, inhale. 364 00:16:59,125 --> 00:17:01,667 Chair Pose. Find your footing. 365 00:17:01,667 --> 00:17:04,625 Then exhale, bend the elbows, send your fingertips back. 366 00:17:05,333 --> 00:17:07,000 So we're definitely working with opposition here. 367 00:17:07,000 --> 00:17:08,834 We're building strength in the legs, 368 00:17:08,834 --> 00:17:10,834 the glutes, the core. 369 00:17:10,834 --> 00:17:13,708 Imagine pinching a pencil between your shoulder blades as 370 00:17:13,708 --> 00:17:15,708 you get the neck nice and long. 371 00:17:15,708 --> 00:17:19,708 Now you might just stay here or you might find a focal point, 372 00:17:19,708 --> 00:17:21,291 a little Drishti out in front. 373 00:17:21,291 --> 00:17:23,875 Draw the navel in and up. Connect to your center. 374 00:17:23,875 --> 00:17:27,542 Inhale in, press into an imaginary plate of glass with 375 00:17:27,542 --> 00:17:31,625 the palms and begin to lift the heels for Drinking Bird. 376 00:17:31,625 --> 00:17:33,125 Squeeze the legs together. 377 00:17:34,834 --> 00:17:35,625 Breathe. 378 00:17:35,625 --> 00:17:38,708 See if you can find that expansive breath here. 379 00:17:41,959 --> 00:17:44,333 And then slowly lower the heels. 380 00:17:44,333 --> 00:17:46,917 Send the fingertips down, Chair Pose. 381 00:17:46,917 --> 00:17:48,458 Reach it forward, you can do it. 382 00:17:48,458 --> 00:17:51,708 And then exhale, hallelujah, let it all go. 383 00:17:51,708 --> 00:17:54,417 Beautiful, bend the knees, plant the palms, 384 00:17:54,417 --> 00:17:56,250 step the right foot back. 385 00:17:56,250 --> 00:17:57,667 Step the left foot back. 386 00:17:57,667 --> 00:18:00,542 Slowly lower all the way to the belly. 387 00:18:02,333 --> 00:18:05,458 From here press your pubic bone into the earth. 388 00:18:06,959 --> 00:18:09,917 Interlace the fingertips behind the tail. 389 00:18:09,917 --> 00:18:13,166 Tops of the feet rooted to the earth and here we go. 390 00:18:13,166 --> 00:18:16,375 Tucking the chin, just an unfurling as you draw the 391 00:18:16,375 --> 00:18:19,166 shoulder blades together. Start to open up. 392 00:18:19,166 --> 00:18:20,417 Gentle expansion through 393 00:18:20,417 --> 00:18:22,917 the chest here for a Locust variation. 394 00:18:22,917 --> 00:18:24,750 Keep it nice and low here to start. 395 00:18:24,750 --> 00:18:26,959 And then in time you can use your breath, 396 00:18:26,959 --> 00:18:29,708 that expansive breath, to grow it. 397 00:18:31,000 --> 00:18:35,000 But we shouldn't feel any pain or clenching or pushing here. 398 00:18:35,000 --> 00:18:37,041 Take all the wrinkles out of the back of the neck 399 00:18:37,041 --> 00:18:38,500 as you tuck the chin. 400 00:18:39,250 --> 00:18:40,542 And find a little reverent bow. 401 00:18:40,542 --> 00:18:43,834 A little reverence in the face here, soften. 402 00:18:43,834 --> 00:18:45,166 Feel it out. 403 00:18:45,959 --> 00:18:47,875 Connect to yesterday's theme. 404 00:18:47,875 --> 00:18:50,917 Finding that connection to your highest self, 405 00:18:50,917 --> 00:18:54,208 to the divine within so that your gestures 406 00:18:54,208 --> 00:18:55,917 on your mat are loving. 407 00:18:57,542 --> 00:18:59,667 Even magical at times. 408 00:19:01,667 --> 00:19:04,834 And then slowly release but not always easy, right? 409 00:19:04,834 --> 00:19:07,250 Okay, you're gonna send the fingertips out left to right. 410 00:19:08,417 --> 00:19:10,375 And we're gonna take the right fingertips and we're gonna bring 411 00:19:10,375 --> 00:19:12,542 them to the earth, bring the right elbow up. 412 00:19:13,458 --> 00:19:15,166 Peek at me if you need to. 413 00:19:15,166 --> 00:19:18,208 Then left hand's gonna connect so firmly to the ground, 414 00:19:18,208 --> 00:19:20,458 that hand to earth connection, 415 00:19:20,458 --> 00:19:23,375 yes, that Hasta Bandha that we've been working on, 416 00:19:23,375 --> 00:19:26,208 that foundation and you're gonna hold on to that as you lift your 417 00:19:26,208 --> 00:19:28,208 right toes up towards the sky. 418 00:19:29,708 --> 00:19:32,458 Beautiful, then from center, so we're not just jerking the leg, 419 00:19:32,458 --> 00:19:35,375 but really from our core, we're gonna use the right fingertips, 420 00:19:35,375 --> 00:19:38,458 we're gonna use the right toes and we're gonna slowly begin 421 00:19:38,458 --> 00:19:40,166 to open up towards the right side. 422 00:19:41,208 --> 00:19:43,875 Maybe you can rest on your left ear here. 423 00:19:43,875 --> 00:19:45,959 Maybe you can bring the right foot to the earth. 424 00:19:46,625 --> 00:19:48,208 So important that you stay connected 425 00:19:48,208 --> 00:19:50,083 through your left fingertips. 426 00:19:50,792 --> 00:19:52,083 Breathing deep. 427 00:19:52,083 --> 00:19:53,959 If there's another variation you want to take here, 428 00:19:53,959 --> 00:19:57,250 maybe bringing your right hand to your right ankle for a little 429 00:19:57,250 --> 00:20:01,000 Bow variation, kicking the right foot back, you can. 430 00:20:01,000 --> 00:20:02,333 Breathing deep. 431 00:20:04,375 --> 00:20:06,625 Finding that expansive breath. 432 00:20:06,625 --> 00:20:08,667 Maybe finally catch one. 433 00:20:08,667 --> 00:20:10,834 A big full breath. 434 00:20:13,125 --> 00:20:15,542 Cool and then from center, so important, 435 00:20:15,542 --> 00:20:18,041 even Uddiyana Bandha here, draw the navel in and up 436 00:20:18,041 --> 00:20:20,333 and let that take you back with control. 437 00:20:22,417 --> 00:20:24,041 I hear some ducks outside. 438 00:20:25,291 --> 00:20:28,166 They're saying, "Jai, Jai, Jai, Jai Namaste." 439 00:20:28,166 --> 00:20:29,583 Okay, same thing on the other side. 440 00:20:29,583 --> 00:20:31,667 Connection through the right hand. 441 00:20:31,667 --> 00:20:33,333 Left fingertips come to the earth. 442 00:20:33,333 --> 00:20:35,041 We lift the left elbow. 443 00:20:36,583 --> 00:20:39,834 So I'm still aware and in control and particularly with 444 00:20:39,834 --> 00:20:42,750 this expansive breath and I'm not going to risk 445 00:20:42,750 --> 00:20:44,458 pinching or pulling anything here. 446 00:20:44,458 --> 00:20:48,875 I'm moving slow and with control as I lift my left toes up. 447 00:20:48,875 --> 00:20:50,250 Breathe. 448 00:20:50,250 --> 00:20:52,041 And then slowly using Mama Earth 449 00:20:52,041 --> 00:20:55,917 I'm gonna roll on to that right shoulder, right ear. 450 00:20:55,917 --> 00:20:57,959 Maybe taking a left finger, 451 00:20:57,959 --> 00:20:59,625 excuse me, left toes to the earth. 452 00:20:59,625 --> 00:21:01,291 Maybe they don't make it, that's okay. 453 00:21:02,792 --> 00:21:05,250 Maybe bringing the left foot to the earth. 454 00:21:05,250 --> 00:21:08,959 Or maybe taking the left hand bringing it to the left ankle. 455 00:21:08,959 --> 00:21:10,375 Finding that connection to my core. 456 00:21:10,375 --> 00:21:12,375 So I'm not just spilling my guts here 457 00:21:12,375 --> 00:21:15,208 but I'm engaged as I kick it back. 458 00:21:15,208 --> 00:21:16,333 Breathing deep. 459 00:21:18,834 --> 00:21:20,166 Oh yeah, baby. 460 00:21:20,166 --> 00:21:23,041 So good if you have a computer or cell phone, 461 00:21:23,041 --> 00:21:24,291 play an instrument. 462 00:21:25,667 --> 00:21:28,250 Drive a vehicle, drive a bike. 463 00:21:31,792 --> 00:21:33,708 Yeah and then with control, 464 00:21:33,708 --> 00:21:35,959 again, can't stress this enough, from the center, 465 00:21:35,959 --> 00:21:39,083 from a place of connect, slowly release. 466 00:21:39,083 --> 00:21:40,667 Changes the quality of the movement 467 00:21:40,667 --> 00:21:42,500 which helps you feel good. 468 00:21:44,083 --> 00:21:47,125 And then slowly bring the hands in line with the rib cage. 469 00:21:48,125 --> 00:21:50,959 Uno was, one more time. Tucking the chin. 470 00:21:50,959 --> 00:21:53,625 This time really grounding through the pubic bone 471 00:21:53,625 --> 00:21:54,583 and the tops of the legs. 472 00:21:54,583 --> 00:21:57,750 Maybe this time catching a little bit of height, maybe not. 473 00:21:58,667 --> 00:22:01,750 A little bit more height and then releasing. 474 00:22:01,750 --> 00:22:03,542 Yeah, baby. Okay, here we go. 475 00:22:03,542 --> 00:22:05,875 Let's turn on to our backs nice and slow. 476 00:22:06,959 --> 00:22:08,041 Oh yeah. 477 00:22:10,417 --> 00:22:11,750 Oh yes. 478 00:22:13,959 --> 00:22:17,834 Bring the feet up towards the sits bones. 479 00:22:17,834 --> 00:22:19,000 Knees up towards the skies. 480 00:22:19,000 --> 00:22:20,708 Just one little Bridge here. 481 00:22:20,708 --> 00:22:22,542 Pressing the palms into the earth. 482 00:22:23,250 --> 00:22:25,375 With that expansive breath, here we go. 483 00:22:25,375 --> 00:22:26,333 Lifting the hip points, 484 00:22:26,333 --> 00:22:29,959 sending tailbone forward, shins forward. 485 00:22:31,375 --> 00:22:34,208 Snuggle your shoulder blades underneath your heart space. 486 00:22:35,166 --> 00:22:37,208 Maybe opening the palms. 487 00:22:37,208 --> 00:22:40,917 Inhale, chest to chin, chin to sky. 488 00:22:40,917 --> 00:22:43,333 Breathing deep. Long puppy belly here. 489 00:22:44,417 --> 00:22:47,375 Breathe into your belly and you should see just past your nose 490 00:22:47,375 --> 00:22:49,917 your belly just really big and beautiful. 491 00:22:51,208 --> 00:22:54,041 Yes, and then slowly release. 492 00:22:55,750 --> 00:22:57,041 Beautiful. 493 00:22:57,041 --> 00:22:58,875 Just send the left leg out. 494 00:22:58,875 --> 00:23:00,458 Open the right knee. 495 00:23:00,458 --> 00:23:02,500 Half Supta Baddha Konasana. 496 00:23:02,500 --> 00:23:05,083 So left leg out, right knee open. 497 00:23:05,083 --> 00:23:06,917 Just let your hands be soft. 498 00:23:09,500 --> 00:23:11,125 Inhale lots of love in. 499 00:23:11,125 --> 00:23:13,792 Exhale lots of love out. 500 00:23:13,792 --> 00:23:16,417 Good, then bring your right knee up and in, 501 00:23:16,417 --> 00:23:19,083 left knee up and in and send your right leg out. 502 00:23:19,083 --> 00:23:21,792 Just switching and opening the left leg. 503 00:23:21,792 --> 00:23:23,333 Half Supta. 504 00:23:27,875 --> 00:23:29,458 Start to let everything go. 505 00:23:29,458 --> 00:23:31,500 Start to let the nutrients of your practice 506 00:23:32,542 --> 00:23:35,458 to settle in, to seep in. 507 00:23:35,458 --> 00:23:37,917 Whatever they may be. 508 00:23:39,875 --> 00:23:41,333 And then bring both knees up and in. 509 00:23:41,333 --> 00:23:43,333 Give yourself a big hug. 510 00:23:47,750 --> 00:23:51,667 Way to dedicate some time to self care, 511 00:23:51,667 --> 00:23:53,792 to self love. 512 00:23:53,792 --> 00:23:54,917 How are you gonna care for other people, 513 00:23:54,917 --> 00:23:57,500 love other people if you don't have a practice, 514 00:23:57,500 --> 00:24:00,792 solid practice, a dedicated practice to 515 00:24:00,792 --> 00:24:02,583 loving and caring for yourself? 516 00:24:03,917 --> 00:24:06,291 And when we take time to love and care for ourselves, 517 00:24:06,291 --> 00:24:09,500 not only do we have the energy to love and care for others but 518 00:24:09,500 --> 00:24:11,083 just very naturally, organically, 519 00:24:11,083 --> 00:24:13,083 we kind of open ourselves up 520 00:24:13,083 --> 00:24:15,917 to infinite possibilities. 521 00:24:15,917 --> 00:24:19,542 Expand, expanding to all possibilities. 522 00:24:20,708 --> 00:24:22,417 Sweet, kick the legs out long. 523 00:24:24,792 --> 00:24:26,708 Relax the weight of your body into the earth. 524 00:24:26,708 --> 00:24:28,708 Hands can rest wherever they feel good. 525 00:24:30,166 --> 00:24:32,375 Take one quiet cycle of breath. 526 00:24:41,792 --> 00:24:44,458 Gently bring the palms together. 527 00:24:44,458 --> 00:24:46,208 Thumbs up to third eye. 528 00:24:46,208 --> 00:24:48,542 You rock! I rock. 529 00:24:50,000 --> 00:24:51,250 We rock. 530 00:24:54,875 --> 00:24:57,000 Another day in the books. 531 00:24:58,667 --> 00:25:00,917 Thank you for sharing your practice with me. 532 00:25:00,917 --> 00:25:03,208 I'll see you tomorrow. 533 00:25:03,208 --> 00:25:04,500 Namaste. 534 00:25:06,417 --> 00:25:10,250 (bright music)