- What's up everyone?

And welcome to Dedicate,
your 30 day yoga journey.

It's Day 10 y'all and
you're doing an awesome job.

Thank you so
much for being here.

Today we use our mind, our body
and our breath as one

to expand to all possibilities.

Let's get started.

(bright music)

Alright, hi everyone.

Let's begin standing
today at the top of the mat.

Feet hip width apart,
toes pointing forward.

Gonna find a soft
bend in the knees.

And we're going to
start today's practice with

a little knocking
on heaven's door.

So you're going to keep a soft
bend in the knees the whole time

as you begin to gently sway
the fingertips left to right.

Feeling the soles of your
feet as you move back and forth

starting to deepen your breath.

Today's practice inviting you to

consider this loving invitation

to expand not only in
the body but in the mind,

the heart, the breath, the soul.

Expanding all possibilities.

Alright, take a
couple more breaths here.

If this is new, if this
little ditty is new to you,

no worries if you
feel a little silly.

That's the point.

Kind of shaking
off any of the cobwebs,

letting go of the day thus far.

Starting to
ground through the feet.

Connecting the
feet to the ankles,

the shins, the knees,
that thighs,

the hips, your belly,
your rib cage.

Your heart lifts,
the sternum looks high,

shoulders start to loosen
up any tension in the neck

and the head begins to soften.

And then when you're ready,
we'll bring it back to center

and right away, inhale,
reach for the sky.

Take up space here,
Volcano Pose.

Fingertips are
gonna stay reaching up.

Thumbs back, pinkies forward.

As we've been doing, big
beach ball up and overhead.

So you have a nice
wide base of the feet,

we're opening up
through the chest,

through the shoulders.
You're gonna inhale in and

exhale take that big
beach ball over to the left.

Then inhale, reach up.

Exhale over to the right.

Yes, inhale,
reach up and exhale,

check it out, bend the elbows.

Thumbs back, pinkies forward,
lift the chest.

We're not
clenching in the neck here.

And then inhale reach back up.

And exhale to rain
it all the way down.

Awesome work.

Inhale, lift it up halfway.

Find length and then today we're
going to take a variation of

sending the fingertips back
like little airplane arms.

Great, fold it down,
breathe out.

Inhale, reach for the sky.

Catch a wave here.

Reach, reach, reach
and then exhale

just take it all
the way back down.

Inhale again, halfway
lift with airplane arms,

palms face down,
chest nice and open.

And then exhale
to soften and fold.

Awesome, plant the palms,
step the right toes back,

step the left toes back,
then send the hips up high,

Downward Facing Dog.

Start to warm up
through the body.

Bending the knees.

Pressing into the knuckles.

Pressing into the
index finger and thumb.

Finding that external rotation
of the shoulders as you bring

your biceps in
towards your face.

Beautiful, beautiful, beautiful.

Great, then slowly
lowering to the knees here.

Bringing the big toes to touch,
knees as wide as the mat.

Right hand's gonna come
to the center of the mat,

left fingertips
to the right wrist.

Now from here imagine you're
pulling a bow and arrow so

you're not going to collapse
into the right shoulder but

rather press away
from your yoga mat.

Create space and then pull
bow and arrow up with your left

fingertips, your left hand, all
the way up the arm across the

chest and then reach all
the way up towards the sky.

So if the shoulders and the
chest, pecs, are kind of tight,

fingertips might
just come to here.

So does notice
where you are today.

Try to find expansion
as you breathe in.

Filling the lungs with air.

And then exhale, slowly release.

Left hand replaces the right

and we do the same
thing on the other side.

So rather than swinging it up
like this I invite you to take

this like Joan of Arc image and
fingertips to the left wrist.

We press away from the yoga mat

versus collapsing and we slowly,

mindfully, draw
a line up the arm.

Trace it across the chest and
we find this expansion here.

Big open twist to the right.

So good for relaxing, relieving,

releasing any tension

in the neck, the shoulders,
the upper back body

which gets the
chest nice and tight.

So here we are opening here.

Wherever you are
take one more breath.

And then exhale to release.

Oh, when I did that when I saw

the most beautiful
little bird outside.

Walk the hands out,
nice wide base,

walk the knees in,
curl the toes under,

send it back up, Down Dog.

Gorgeous. On your next inhale,
slide the right leg up high.

Exhale, knee to nose.

Round through.

Then inhale, kick
it all the way up.

Exhale, shift it all the
way forward, step it up.

Pivot on the back foot.

Inhale, rise up, Warrior I.

Take a deep breath in here.
Create space.

Feel the lungs, the
chest expand as you breathe in.

And then exhale, open it,
Warrior II to your left.

Nice wide stance.

Take a second here to
find that expansive breath.

Inhale in.

Exhale, relax
the shoulders down.

Beautiful.

This time we're gonna inhale,
straighten the right leg

then take the right fingertips

up and over for
Reverse Triangle.

Stretch, stretch, stretch.

Take a deep breath in.

Then have some fun here,
take up space.

Spread through
the fingertips, you're gonna

come all the
way through, cartwheel.

Bend the right knee.

Come all the way through.

Pivot on the back foot
and then open up into

a nice twist over
to your right.

Stretching the left heel back.

Beautiful, inhale,
big expansive breath.

And then exhale,
bring it all the way down.

Beautiful, plant the palms,
step it back.

Belly to Cobra or
Chaturanga to Up Dog.

I suggest the
Cobra on this first one.

But you do you.
Maybe you're nice and warm.

Meet in Downward Facing Dog.

Inhale lots of love in.

Exhale lots of love out.

Anchor through
the right heel, inhale,

lift the left leg up high.

Exhale, first shift forward,
knee to nose.

Light up the core.

Then inhale, claw
through the fingertips,

kick left foot up.

Exhale, step it
all the way through.

Mindfully pivot
on the back foot.

Inhale, root to rise
as you reach for the sky.

Find places where you can take
up space and then find places

where you can root and ground.

Returning to the breath.

Sweet, then inhale, expand,
take up space.

Exhale, Warrior II.

Expand, take up space.

So sending energy
well beyond the fingertips.

Beautiful.
Pull the pinkies back, breathe.

Long neck.

Then inhale, press into all
four corners of that front foot.

We straighten the left leg and
nice and slow we're gonna send

the left fingertips
forward, up and back.

Reverse Triangle,
neck is nice and long.

You're pressing
away from the earth,

lifting up out
of your foundation.

Take a deep breath in.

Then have some fun here.
With control from center,

we're going to cartwheel
all the way back.

Bend through the front knee.

Pivot on the back foot.

Left fingertips open up.

Big open twist as you
reach the right heel back.

Big breath in.

Long breath out.

One more breath.
Wiggle the left fingertips.

And then exhale
to bring it on home.

Plant the palms, step it back,
Belly to Cobra, Chaturanga to

Up Dog or straight
to Downward Facing Dog.

Moving with your breath.

From here, bend your knees,
look forward, inhale.

And exhale, make
your way to the top.

On an inhale halfway
lift with airplane arm.

Exhale, soften and fold.

Root to rise here.
Inhale, reach for the sky.

Big breath, big stretch.

Exhale, hands to heart,
Mountain Pose.

Take a deep breath in.

Empty it out.

Okay, go ahead and
release the hands

and go ahead and
take a look at your feet.

And you'll lift your toes just
feeling that connection to the

ball joint of the big toe mound,
the ball joint of the pinky toe

mound and the
back two corners of the heels.

Okay? So as we progress
incorporating more balancing

postures we're gonna really
obsess over this connection.

And here we call this four part
equal standing or Samasthiti

where we create
a nice strong base

in the feet to stand upon.

And then, of course, as you know
such a beautiful metaphor that

comes along with that so
zipping the legs up tight.

Really feeling that four part
equal stand or your version of

that as you start to
stand up a little taller.

And then this time we'll send

the fingertips up
towards the sky.

Thumbs back, pinkies forward.

We're going to create a little
bit of space between the heels

and then the hips
back for Utkatasana.

Chair Pose.

Everyone's favorite posture.

Okay, but this one's important
so you can bring a little space

between heels if it feels right.

You want to keep
that connection between

all four corners of the feet.

In time, you'll be able to
really sit back sending the

majority of the
weight in your heels

and bringing the
knees over the heels.

Then we'll draw the navel in.

Just do your best.
Send your heart forward.

Try to keep the
expansion in your heart

and the chest as
you breathe deep here,

sinking a little
lower for three, two.

You got it, you got it.
And on the one, let it go.

Forward Fold.

Great, inhale, halfway
lift with airplane arms.

Open the chest.

Exhale, soften and bow.

Plant the palms, step it back,
Plank Pose.

Straight to Down Dog.

Belly to Cobra or
Chaturanga to Up Dog.

Move with your breath.

Find what feels good.

We'll meet in that
Downward Facing Dog.

Yay.

Now just take a second here
to feel that expansion as you

breathe in through all
four sides of the torso.

And empty as you breathe out.

And one more time,
big breath in.

And exhale out.

Gorgeous. Inhale,
lift the right leg up high.

Slide it up an imaginary wall.

Exhale, shift it forward,
step it all the way up.

Now we've already been to
Warrior I so if that's more

stable for you, you
can pivot on the back foot.

Otherwise, keeping the
back heel lifted this time,

let's come into high lunge.

Squeezing into the midline,
that Shashuna,

finding that connection not just
through the physical body but

the energetic body as we
reach the fingertips up high.

Cool, then take up space here.

Inhale in.

Check it out, exhale,
bend the elbows,

lift your chest.

Slight back bend here.

Beautiful, inhale,
reach for the sky.

You can always be pivoting

on the back foot here
for a little more stability.

Exhale, bend the elbows,
lift your chest.

Once more with the breath,
inhale, draw the navel in.

Exhale, bend the elbows,
thumbs back,

pinkies forward,
lift your heart.

Cool, inhale, reach for the sky.

Exhale, Warrior II.

Beautiful, straighten the leg.

Inhale, reach it
back all the way.

And exhale, cartwheel all
the way down nice and easy.

Big open twist on your right.
Inhale, find the softness.

And exhale, bring
it back to your lunge.

Plant the palms, step it back.

Straight to Down Dog or
moving through a little flow.

Follow your breath.

Find your way
to what feels good.

In Downward Dog, we'll do the
same thing on the other side.

When you're ready, inhale,

sliding left leg up
an imaginary wall.

Then slowly sending it all
the way forward, step it up.

Option to pivot on the back
foot or this time keep that

heel lifted, really lifted.

Squeezing
everything into the midline.

From a place of connect,
rising up strong.

High lunge.

Not lunch, lunge.

Draw the navel in,
head over heart,

heart over pelvis here.

Inhale, take up space.

Feel the expansion.

Then exhale,
bend the elbows, thumbs back,

pinkies forward as
you lift the chest,

lift the heart.

Again, inhale,
hug the low ribs in.

Find that connection.

Reach up, exhale,
bend the elbows.

Lift your heart.

You got it, squeeze your
inner thighs for stability.

You got this. One more.
Inhale, strong and steady.

Exhale, bend the elbows,
squeeze 'em in.

Sweet, inhale,
reach for the sky.

Exhale, open up, Warrior II.

Back toes are turned in.

Then inhale,
straighten that front leg.

Reach it all
the way up and back.

A big rainbow.

Inhale in, exhale, cartwheel
with control all the way back.

Enjoy this move.

See if you can
start to finesse it,

smooth it out as you inhale.

Open twist to the left.

And exhale back to your lunge.

Great, if you're
craving a little heat today,

take a little flow.

Otherwise, straight
to Downward Facing Dog.

Listen to your body.

Great, inhale in.

Exhale out.

From your Down Dog,
bend your knees,

carve a line with the nose,
look forward and exhale.

On an exhale make
your way to the top.

Try to find something new
here as we inhale, halfway lift.

Fingertips reach back.

And exhale to soften and fold.

Back to that Chair Pose.

Bend the knees, maybe a little
bit of space between the heels.

This time we're coming from the
ground so start nice and low.

Reaching fingertips forward,
up and back.

Scoop the
tailbone in just a bit.

Hug the low ribs.

This connection to your
center here as you breathe deep.

Find a softness, find that ease.

You're here for three, two

and on the one,
we rise up strong.

Inhale in.

Exhale, hands to heart.

Pause and observe your breath.

Again, practicing
this nice expansive inhale.

You can imagine the breath going
in through the nose and down and

expanding through all four sides
of the torso and on the exhale

it does like this gorgeous
Olympic summersault and comes

all the way up and out
through the nose and mouth.

So we call this
directional breathing.

Breathing down

into the belly,
into your guts.

The circle of life.

And it moves us all!

Okay, release
the fingertips down.

Inhale, reach for the sky.

(laughs) Exhale,
release it all the way down,

Forward Fold.

Inhale, halfway lift.

Listen carefully, exhale, fold.

Bend your knees generously, so
much so that your belly comes

towards the tops of your thighs.

Sweet, then we're gonna
slowly sink the hips back.

Hang with me. We're holding
on to that connection,

all four corners of
the feet rooting strong.

And then send the
fingertips forward, inhale.

Chair Pose.
Find your footing.

Then exhale, bend the elbows,
send your fingertips back.

So we're definitely
working with opposition here.

We're building
strength in the legs,

the glutes, the core.

Imagine pinching a pencil
between your shoulder blades as

you get the neck nice and long.

Now you might just stay here or
you might find a focal point,

a little Drishti out in front.

Draw the navel in and up.
Connect to your center.

Inhale in, press into an
imaginary plate of glass with

the palms and begin to lift
the heels for Drinking Bird.

Squeeze the legs together.

Breathe.

See if you can find
that expansive breath here.

And then slowly lower the heels.

Send the fingertips down,
Chair Pose.

Reach it forward, you can do it.

And then exhale,
hallelujah, let it all go.

Beautiful, bend the knees,
plant the palms,

step the right foot back.

Step the left foot back.

Slowly lower all
the way to the belly.

From here press your
pubic bone into the earth.

Interlace the
fingertips behind the tail.

Tops of the feet rooted
to the earth and here we go.

Tucking the chin, just
an unfurling as you draw the

shoulder blades together.
Start to open up.

Gentle expansion through

the chest here for
a Locust variation.

Keep it nice and
low here to start.

And then in time
you can use your breath,

that expansive breath,
to grow it.

But we shouldn't feel any pain
or clenching or pushing here.

Take all the wrinkles out
of the back of the neck

as you tuck the chin.

And find a little reverent bow.

A little reverence in
the face here, soften.

Feel it out.

Connect to yesterday's theme.

Finding that
connection to your highest self,

to the divine within
so that your gestures

on your mat are loving.

Even magical at times.

And then slowly release but
not always easy, right?

Okay, you're gonna send the
fingertips out left to right.

And we're gonna take the right
fingertips and we're gonna bring

them to the earth,
bring the right elbow up.

Peek at me if you need to.

Then left hand's gonna
connect so firmly to the ground,

that hand to
earth connection,

yes, that Hasta Bandha
that we've been working on,

that foundation and you're gonna
hold on to that as you lift your

right toes up towards the sky.

Beautiful, then from center, so
we're not just jerking the leg,

but really from our core, we're
gonna use the right fingertips,

we're gonna use the right toes
and we're gonna slowly begin

to open up
towards the right side.

Maybe you can rest
on your left ear here.

Maybe you can bring the
right foot to the earth.

So important that
you stay connected

through your left fingertips.

Breathing deep.

If there's another
variation you want to take here,

maybe bringing your right hand
to your right ankle for a little

Bow variation, kicking the
right foot back, you can.

Breathing deep.

Finding that expansive breath.

Maybe finally catch one.

A big full breath.

Cool and then from center,
so important,

even Uddiyana Bandha here,
draw the navel in and up

and let that take
you back with control.

I hear some ducks outside.

They're saying, "Jai,
Jai, Jai, Jai Namaste."

Okay, same thing
on the other side.

Connection
through the right hand.

Left fingertips
come to the earth.

We lift the left elbow.

So I'm still aware and
in control and particularly with

this expansive breath
and I'm not going to risk

pinching or pulling
anything here.

I'm moving slow and with control
as I lift my left toes up.

Breathe.

And then slowly using Mama Earth

I'm gonna roll on to that
right shoulder, right ear.

Maybe taking a left finger,

excuse me,
left toes to the earth.

Maybe they
don't make it, that's okay.

Maybe bringing the
left foot to the earth.

Or maybe taking the left hand
bringing it to the left ankle.

Finding that
connection to my core.

So I'm not just
spilling my guts here

but I'm engaged
as I kick it back.

Breathing deep.

Oh yeah, baby.

So good if you have a
computer or cell phone,

play an instrument.

Drive a vehicle, drive a bike.

Yeah and then with control,

again, can't stress this enough,
from the center,

from a place of connect,
slowly release.

Changes the
quality of the movement

which helps you feel good.

And then slowly bring the
hands in line with the rib cage.

Uno was, one more time.
Tucking the chin.

This time really grounding
through the pubic bone

and the tops of the legs.

Maybe this time catching a
little bit of height, maybe not.

A little bit more height
and then releasing.

Yeah, baby.
Okay, here we go.

Let's turn on to
our backs nice and slow.

Oh yeah.

Oh yes.

Bring the feet up
towards the sits bones.

Knees up towards the skies.

Just one little Bridge here.

Pressing the
palms into the earth.

With that expansive breath,
here we go.

Lifting the hip points,

sending tailbone forward,
shins forward.

Snuggle your shoulder blades
underneath your heart space.

Maybe opening the palms.

Inhale, chest to chin,
chin to sky.

Breathing deep.
Long puppy belly here.

Breathe into your belly and you
should see just past your nose

your belly just
really big and beautiful.

Yes, and then slowly release.

Beautiful.

Just send the left leg out.

Open the right knee.

Half Supta Baddha Konasana.

So left leg out,
right knee open.

Just let your hands be soft.

Inhale lots of love in.

Exhale lots of love out.

Good, then bring
your right knee up and in,

left knee up and in and
send your right leg out.

Just switching and
opening the left leg.

Half Supta.

Start to let everything go.

Start to let the nutrients
of your practice

to settle in, to seep in.

Whatever they may be.

And then bring
both knees up and in.

Give yourself a big hug.

Way to dedicate
some time to self care,

to self love.

How are you gonna
care for other people,

love other people if
you don't have a practice,

solid practice,
a dedicated practice to

loving and caring for yourself?

And when we take time to
love and care for ourselves,

not only do we have the energy
to love and care for others but

just very naturally,
organically,

we kind of open ourselves up

to infinite possibilities.

Expand, expanding
to all possibilities.

Sweet, kick the legs out long.

Relax the weight of
your body into the earth.

Hands can rest
wherever they feel good.

Take one quiet cycle of breath.

Gently bring the palms together.

Thumbs up to third eye.

You rock! I rock.

We rock.

Another day in the books.

Thank you for sharing
your practice with me.

I'll see you tomorrow.

Namaste.

(bright music)