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- Hello dear friends
across the globe.

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Welcome to Dedicate,
your 30 day yoga journey.

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It's Day 11.
Can you believe it?

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Have courage.

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Let's get started.

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(bright music)

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Okay, my darling friends,

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let's begin in
Extended Child's Pose today.

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Yay!

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As always if this
pose is not your jam,

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make an adjustment.

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Find a nice place
where you can get still

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and start to spiral
into this moment.

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Benji's getting
settled in his shape.

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I invite you to get settled in
your shape and together as one

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let's take a deep breath in.

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Right, I invite you to close
your eyes and let's begin this

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practice by just acknowledging

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how awesome you are for

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dedicating this
time and this energy

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for yourself.

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This takes courage.

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It really does.

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It's not easy to show up and

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look inside and
see what's there.

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It's not always easy to

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work through the things

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rather than just avoid it.

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So let's begin with a
little gratitude and a little

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acknowledgement
for how awesome you

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are for showing up here today.
Take a deep breath in.

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And empty it out.

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One more breath in.

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And exhale.

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Awesome. Let's inhale. 
Slowly come up to all fours.

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Keep your knees as
wide as your yoga mat.

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Hands come to the earth.

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We're gonna bring the
left fingertips all the way up

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towards the sky here.
Just nice and easy.

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Make sure you're not
jerking yourself around here.

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We jerk ourselves around off
the yoga mat plenty, right?

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Moving fast from
one place to the other

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so here's an
opportunity to soften.

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So think of it more as a
reach rather than a, right?

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Yesterday's practice
taught us to kind of

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be present with that expansion.

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See if you can
find expansion here.

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Deepen your breath and reach.

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Focus on the
sensation over the shape.

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So you might be here.

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Cool, then inhale.

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And on your exhale you're
going to thread the needle.

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Send the left fingertips
in and underneath

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the bridge of the left,
excuse me, right arm.

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Good, then inhale,
press through your right hand.

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Take it all the way back up.

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Reach and exhale, twisting.

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Beautiful.One more.
Inhale, reach for the sky.

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Breathe in.

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Exhale, take it in and
underneath the bridge of the

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right arm and then
this time pause here.

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Make sure your knees
are nice and wide here.

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Breathe into
the upper back body.

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And you can take any variation
you like with your right hand.

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Maybe reaching
the right fingertips

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all the way forward
with a straight arm.

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Maybe taking your right hand

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to the small of
your back, the sacrum.

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Or using your left, excuse me,
right hand on the earth to get a

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little bit of a deeper stretch
in the upper left back body.

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Remember the process,
the practice is the candy,

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not the end product.

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So whatever you're coming onto
the mat with today is all good.

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From your center, from
the core of your being,

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slowly unravel
back to all fours.

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We'll do the same little ditty
daddy do on the right side.

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So here we go, inhale,
reaching up.

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Spread the right fingertips.
Just notice how you feel here.

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Take a deep breath in

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and then exhale
thread the needle.

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Right fingertips underneath
the bridge of the left arm.

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Feel it out.

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Try to create a
full body awareness,

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a full body experience here.

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Here we go.
Pressing into the left hand.

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Inhale, reach it up.

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Spread the right fingertips.

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And exhale, big twist.

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Threading the needle.

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Nice and then
one more big inhale.

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Find that expansion.
Reach for the sky.

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Exhale, thread the
needle and let's lean into

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this yummy posture for a second.

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Let's breathe into
the upper back body.

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And breathe into the belly.

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Just breathe, breathe, breathe.

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Maybe taking a little
variation with the left hand.

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Left arm.

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Should feel really good.

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Alright, then
use your left palm.

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Find that hand
to earth connection

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here as you slowly unravel.

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We'll come back to all fours.

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Walk the knees
underneath the hips.

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Curl thy toes under and
take the hips up and back,

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Downward Facing Dog.

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Start to pedal it out,
excuse me, immediately.

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Just feeling that fresh blood
circulate through the legs.

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And fresh oxygen

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 in the lungs.

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And then when you're ready,
bend the knees generously.

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Let your belly reach
towards the tops of the thighs.

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Inhale to look forward.

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Careful not to crunch
the back of the neck

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and then exhale to
make your way to the top.

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Forward Fold.

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Use this as an
opportunity to check in.

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So the repetition of this
posture each day giving us an

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opportunity to check in
with what's going on now.

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Not with what was going
on yesterday or what might

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happen tomorrow but right now.

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The courage to be with what is.

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Mhmmm.

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Then when you're ready,
bend the knees,

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tuck the chin and
roll it up nice and slow.

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And right away as you
align head over heart,

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heart over pelvis begin to shift

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your weight gently
over to your left foot.

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And we're gonna imagine there's
like a marionette string pulling

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our right knee up high.

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We'll connect to our core.

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We'll integrate all of the
things we've learned together

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thus far as we come into a
Standing One-Legged Tadasana.

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Have courage.

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Hands on a waistline here.

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Take a deep breath in

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and a long breath out.

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Then interlace the fingertips
and catch your right knee.

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Squeeze it up in
towards your chest.

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So right away, this isn't
working for you you can just

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work with the big
toe on the ground,

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palms at the heart.

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Rotate the ankle one
way and then the other.

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Awesome, awesome.

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Then slowly we're gonna release.
Bring the hands to the heart.

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Listen carefully. You're going
to slowly kick your right foot

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all the way back
to a nice high lunge.

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Check it out. Make sure
you're not on a tight rope.

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Widen your stance if you need
to and then settle in here.

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Breathe. Bend your
back knee if you need.

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Awesome work.
Take a deep breath in.

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A long breath out.

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On your next inhale,
reach for the sky.

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You got it, inhale.

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Exhale. Create space.

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Big beach ball up and overhead.
Find that loop of energy.

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That lift up
through the front body.

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That grounding
through the back body.

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And then check it out.
Inhale in.

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Exhale, slowly coming
forward on to your right toes.

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Keeping the front
knee over the front ankle.

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You're gonna send
the fingertips back.

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We're gonna come to those
airplane arms from yesterday.

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And once again, find that
expansion as you breathe in.

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And breathe out.

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Breathe in.

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And breathe out.

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Now imagine you're looking into

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a reflection of like a
body of water. Maybe a pond.

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You're looking and you're
getting your reflection back so

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there's length in the neck here.

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Give yourself that image.

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Seeing your face.

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I like to think of that moment
in Zoolander where he's like,

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"Who am I?"

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Okay, and then
turn on your core.

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Bend your right knee.

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Hands are gonna come slowly to
the heart and with control we're

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gonna step it all the
way back up to Mountain Pose.

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Awesome work.

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Breathe in.

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Breathe out.

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Shift your weight
to your right foot.

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Hands come to the waistline.

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And here we go, lifting up
from the left knee this time.

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And be careful here.

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I'm not collapsing into my right
hip but using everything I've

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learned so far to
create this yielding,

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this pressing
away from the earth.

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So as I lift my left knee,

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I'm pressing away from
the earth with my right foot.

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And the reason we start with
hands on the waistline is to

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make sure we're not just
kind of catching and holding.

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Kind of like we tend to
do in Tree but we're really

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integrating everything,
all of the muscles.

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Creating stability
in the joints.

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And then we can come
and we can capture the flag.

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So bring your left
knee in towards your chest.

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We can also be working here.

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And rotate the ankle
one way and then the other.

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Cool, take
another deep breath in.

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Find that balance of opposition.

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So lifting through the front,
grounding through the back.

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You might feel your
right glute turn on here.

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Okay, here we go.
Inhale in.

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Exhale, slowly bring
the hands to the heart.

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Soft bend in your standing leg.

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Again, strengthening that
standing leg here as we slowly

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kick the left foot back.

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Step it all the way,
come into a nice high lunge.

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Mmmm.

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Then notice what's
going on in the hips.

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You might be a
little bit too narrow here

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so you can just
widen your stance.

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So you can find that
inner support system.

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Cool.

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And then when
you're ready, inhale,

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reach for the sky.
Take up space.

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Beautiful, inhale in again.

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Exhale, slowly bend the elbows.

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Send the fingertips back.
We find those airplane arms.

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Front knee over front ankle.

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I'm gonna lift up
on to my left toes.

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I'm engaging through the core.

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But shoulder
blades drawing together.

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And then the image, again,
of looking out into the pond.

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Looking, having the
courage to really look.

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See who's there.

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What's up?

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Breathing deep.

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Squeeze the inner
thighs to the midline.

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Lifting from the
pelvic floor, you got it.

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Then soft and easy, guys.
Here we go.

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Bring the hands
together at the heart.

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Bend your back knee.
With control, here we go.

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From center,
you got it, inhale in.

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Exhale, step it forward.

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Awesome.

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Samasthiti.

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We have that four
part equal standing here.

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Quiet Mountain.
Take a deep breath in.

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And a long breath out.

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Good, now listen carefully.

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Inhale, send the fingertips
out left to right, Texas T.

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Exhale, hands to heart.

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Chin to chest, reach behind.

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Inhale, fingertips
float up towards the sky.

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Exhale, rain it down.
Wiggle the fingertips.

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Let something go.

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Inhale, halfway lift.

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Your version, any version.

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Find length in the neck.

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And exhale to
soften and release.

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00:12:15,500 --> 00:12:17,083
Beautiful, plant the palms.

255
00:12:17,083 --> 00:12:19,458
Step the right toes back,
step the left toes back.

256
00:12:20,291 --> 00:12:21,583
Inhale in here.

257
00:12:21,583 --> 00:12:23,875
Hollow body, press
away from your yoga mat.

258
00:12:23,875 --> 00:12:25,083
A little bit of core.

259
00:12:25,083 --> 00:12:28,500
And then exhale,
Downward Facing Dog.

260
00:12:28,500 --> 00:12:32,792
Beautiful. In this Downward Dog
bring your toes together.

261
00:12:32,792 --> 00:12:34,458
Legs together, toes together.

262
00:12:34,458 --> 00:12:35,583
Inhale in.

263
00:12:35,583 --> 00:12:37,208
Exhale, just bend
the knees a little bit.

264
00:12:37,208 --> 00:12:39,208
You're gonna rock
on to the right side,

265
00:12:39,208 --> 00:12:41,375
excuse me, outer
edge of you're right foot.

266
00:12:42,250 --> 00:12:44,250
Then slowly come back to center.

267
00:12:44,250 --> 00:12:45,917
Rock on to the left side.

268
00:12:47,417 --> 00:12:49,500
And then back and
forth a couple times.

269
00:12:52,166 --> 00:12:54,291
Feeling the
obliques turn on here.

270
00:12:55,792 --> 00:12:57,542
Strong in the shoulders.

271
00:13:01,875 --> 00:13:05,500
And then coming back to center
after you've evened it out.

272
00:13:05,500 --> 00:13:07,000
We'll bend the knees.

273
00:13:07,000 --> 00:13:08,792
Inhale to look forward.

274
00:13:08,792 --> 00:13:10,500
Exhale, make
your way to the top.

275
00:13:10,500 --> 00:13:12,708
Feet together
or hip width apart.

276
00:13:12,708 --> 00:13:15,083
Inhale, halfway lift,
your version.

277
00:13:15,083 --> 00:13:17,333
Exhale to soften and fold.

278
00:13:17,333 --> 00:13:18,917
Inhale, root to rise here.

279
00:13:18,917 --> 00:13:21,291
Big breath, big stretch.

280
00:13:21,291 --> 00:13:23,750
Exhale back all the way down,
Forward Fold.

281
00:13:24,834 --> 00:13:26,333
Inhale, halfway lift.

282
00:13:26,333 --> 00:13:28,792
Moving with your breath.
Finding length.

283
00:13:28,792 --> 00:13:30,375
Exhale to soften and fold.

284
00:13:30,375 --> 00:13:31,500
Getting the juices flowing.

285
00:13:31,500 --> 00:13:36,000
Plant the palms, step it back,
Plank Pose or Half Plank.

286
00:13:36,000 --> 00:13:38,542
Hollow body so we're
hugging the low ribs in.

287
00:13:38,542 --> 00:13:40,333
We're pressing
away from the yoga mat.

288
00:13:40,333 --> 00:13:42,041
We're building
strength mindfully.

289
00:13:42,041 --> 00:13:43,542
We're here for three, two.

290
00:13:43,542 --> 00:13:46,250
Take it to Downward Dog.
Breathe out, one.

291
00:13:47,458 --> 00:13:49,625
Awesome work.

292
00:13:49,625 --> 00:13:53,041
Anchor the left heel,
lift the right leg up high.

293
00:13:53,041 --> 00:13:56,375
Exhale, shift it forward
all the way, step it up.

294
00:13:57,667 --> 00:13:59,750
From here, keep
the back heel lifted.

295
00:13:59,750 --> 00:14:01,291
Squeeze the
inner thighs together.

296
00:14:01,291 --> 00:14:02,458
You can always
come on the back knee

297
00:14:02,458 --> 00:14:04,959
if you're feeling
a little low energy today.

298
00:14:04,959 --> 00:14:08,083
Slowly we rise up.
Send the fingertips to the sky.

299
00:14:09,125 --> 00:14:12,375
Beautiful, inhale in.
Send the fingertips to the sky.

300
00:14:12,375 --> 00:14:15,417
Exhale, hands to heart,
Anjuli Mudra.

301
00:14:15,417 --> 00:14:16,625
Alright, so here we go again.

302
00:14:16,625 --> 00:14:18,875
Front knee over front ankle.
I'm gonna lean forward.

303
00:14:18,875 --> 00:14:21,125
Come on to the tippy
tip toes of my left foot.

304
00:14:21,125 --> 00:14:22,917
Inhale in, exhale, step it up.

305
00:14:22,917 --> 00:14:24,917
Just halfway.
Pause here.

306
00:14:24,917 --> 00:14:27,208
Again, strengthening
that standing leg.

307
00:14:27,208 --> 00:14:28,750
Strengthening that right booty.

308
00:14:28,750 --> 00:14:31,208
Breathe in deep and
then looking forward,

309
00:14:31,208 --> 00:14:32,959
forward, come on
to your left big toe.

310
00:14:34,625 --> 00:14:35,458
Have courage.

311
00:14:35,458 --> 00:14:38,041
Draw the shoulder
blades together actively.

312
00:14:38,041 --> 00:14:40,500
Keep looking.
Looking into the pond.

313
00:14:40,500 --> 00:14:43,792
Maybe left leg
begins to float up.

314
00:14:44,917 --> 00:14:47,041
Lift from your left inner thigh.

315
00:14:47,041 --> 00:14:48,125
Hold on

316
00:14:49,000 --> 00:14:51,583
to the integrity that you
have built in your center,

317
00:14:51,583 --> 00:14:54,542
your core, your spine, that
awareness in the shoulders,

318
00:14:54,542 --> 00:14:56,083
shoulder blades coming together.

319
00:14:57,667 --> 00:14:58,750
Beautiful.

320
00:15:00,417 --> 00:15:03,250
So have the courage to
throw yourself off balance.

321
00:15:03,250 --> 00:15:06,834
Maybe you take a variation
here finding airplane arms

322
00:15:06,834 --> 00:15:10,500
or even interlacing the
fingertips behind the back.

323
00:15:13,375 --> 00:15:14,917
Remembering your breath.

324
00:15:16,625 --> 00:15:19,291
Alright, listen carefully.
Draw the navel in.

325
00:15:19,291 --> 00:15:21,333
Slowly begin to
bend the left knee.

326
00:15:21,333 --> 00:15:23,875
You're gonna come into your
Standing One-Legged Tadasana.

327
00:15:23,875 --> 00:15:27,375
From here, send the
fingertips up towards the sky.

328
00:15:27,375 --> 00:15:29,667
Strong standing leg.
Reach, reach, reach.

329
00:15:29,667 --> 00:15:33,375
Inhale, lift the left knee
and then exhale hands to heart.

330
00:15:33,375 --> 00:15:36,375
Samasthiti, Mountain.

331
00:15:38,000 --> 00:15:41,542
Beautiful, here we go.
Soft bend in the knees.

332
00:15:41,542 --> 00:15:44,333
Inhale, halfway lift, Texas T.

333
00:15:44,333 --> 00:15:45,750
Exhale, hands to heart.

334
00:15:46,708 --> 00:15:49,500
You got it.
Chin to chest, reach behind.

335
00:15:49,500 --> 00:15:52,125
Inhale, fingertips to the sky.

336
00:15:52,125 --> 00:15:53,625
Exhale, rain it down.

337
00:15:53,625 --> 00:15:55,125
Nice and slow.

338
00:15:55,125 --> 00:15:57,208
Inhale, halfway lift.

339
00:15:57,208 --> 00:15:59,333
Exhale, soften and bow.

340
00:16:00,166 --> 00:16:02,750
Plant the palms,
step it back, Plank Pose.

341
00:16:02,750 --> 00:16:05,000
Your version.
Find that hollow body.

342
00:16:06,458 --> 00:16:07,667
Breathing deep.

343
00:16:07,667 --> 00:16:10,291
Shoulder blades are
going left to right here.

344
00:16:10,291 --> 00:16:12,000
Neck is nice and long.

345
00:16:12,000 --> 00:16:13,667
Three, two.

346
00:16:13,667 --> 00:16:16,250
You are strong!
Downward Facing Dog.

347
00:16:17,625 --> 00:16:19,125
Gorgeous, take a
deep breath here.

348
00:16:19,125 --> 00:16:20,250
You're doing great.

349
00:16:21,125 --> 00:16:22,250
Long breath out.

350
00:16:23,500 --> 00:16:26,250
Great, anchor the right heel.
Slide the left leg up high.

351
00:16:27,417 --> 00:16:29,333
On an exhale, bring
it all the way up and in.

352
00:16:29,333 --> 00:16:30,542
Step it up lightly.

353
00:16:31,417 --> 00:16:32,875
Keep the back heel lifted.

354
00:16:32,875 --> 00:16:34,208
Squeeze your thighs.

355
00:16:34,208 --> 00:16:35,875
Find that inner support system.

356
00:16:35,875 --> 00:16:38,542
You got it.
Inhale, reach for the sky.

357
00:16:39,917 --> 00:16:41,917
Check in, front
knee over front ankle.

358
00:16:41,917 --> 00:16:43,291
Strong base.

359
00:16:43,291 --> 00:16:45,500
Inhale, reach the
fingertips to the sky.

360
00:16:45,500 --> 00:16:47,792
Exhale, hands
slide down to the heart.

361
00:16:48,875 --> 00:16:51,792
Alright, try to keep sternum
lifting up to the thumbs.

362
00:16:51,792 --> 00:16:53,625
Shoulder blades
drawing together.

363
00:16:53,625 --> 00:16:55,291
We're gonna slowly
just shift forward,

364
00:16:55,291 --> 00:16:57,291
keeping that
integrity in the spine,

365
00:16:57,291 --> 00:17:00,417
bend your back knee and nice and
slow just step it up halfway.

366
00:17:01,708 --> 00:17:06,250
Left leg strong,
getting strong, slow and steady.

367
00:17:07,458 --> 00:17:09,041
Hold on to your breath.

368
00:17:09,041 --> 00:17:11,166
Then find the image
of looking into the pond

369
00:17:11,166 --> 00:17:12,542
as you shift forward.

370
00:17:12,542 --> 00:17:13,875
I'm not rounding
through the spine.

371
00:17:13,875 --> 00:17:15,166
I'm working hard.

372
00:17:15,166 --> 00:17:17,750
Building strength in the
muscles of the back body.

373
00:17:17,750 --> 00:17:19,917
Building strength in
the muscles of the core.

374
00:17:19,917 --> 00:17:22,333
The left glute, strong left leg.

375
00:17:22,333 --> 00:17:25,458
And then slowly I lift
up on my right big toe.

376
00:17:25,458 --> 00:17:26,959
Don't think
about Warrior III, guys,

377
00:17:26,959 --> 00:17:31,417
particularly those who have a
lot of yoga under the belt,

378
00:17:31,417 --> 00:17:33,000
yoga asana under the belt.

379
00:17:33,000 --> 00:17:35,500
Give yourself the
image of looking in the pond.

380
00:17:35,500 --> 00:17:38,583
Strong leg and continue to look
down at your reflection as maybe

381
00:17:38,583 --> 00:17:40,750
we float the right
inner thigh all the way up.

382
00:17:43,333 --> 00:17:45,792
Again, shoulder
blades drawing together.

383
00:17:47,041 --> 00:17:48,208
Drop the right hip down.

384
00:17:48,208 --> 00:17:51,333
So if you're here opening up,
we'll save that for Half Moon.

385
00:17:51,333 --> 00:17:53,708
(chuckles) Nice and slow.

386
00:17:54,458 --> 00:17:55,667
With the breath.

387
00:17:55,667 --> 00:17:57,208
Nice and with control.

388
00:17:58,125 --> 00:18:00,792
Then maybe if you're
feeling it adventurous,

389
00:18:00,792 --> 00:18:04,500
have a little
courage to experiment here.

390
00:18:04,500 --> 00:18:07,500
Maybe it's just the
courage to be here at all.

391
00:18:07,500 --> 00:18:08,667
You're doing great.

392
00:18:08,667 --> 00:18:09,959
Continue with the breath.

393
00:18:10,917 --> 00:18:13,166
Make it your
own and if you fall,

394
00:18:14,500 --> 00:18:15,959
we'll catch ya.

395
00:18:18,667 --> 00:18:21,083
Gaze is forward
looking into your reflection.

396
00:18:21,083 --> 00:18:22,750
You're doing awesome.
Take one more breath,

397
00:18:22,750 --> 00:18:25,500
wherever you are find
that expansive breath.

398
00:18:25,500 --> 00:18:28,667
And then on an exhale,
here we go, hands at the heart.

399
00:18:28,667 --> 00:18:30,583
We're gonna slowly
soften through both knees.

400
00:18:30,583 --> 00:18:33,291
You're gonna bring your
right knee all the way through.

401
00:18:33,291 --> 00:18:34,667
You have
everything you need here.

402
00:18:34,667 --> 00:18:36,000
You are strong,
just stick with it.

403
00:18:36,000 --> 00:18:37,000
Just hold on to your focus.

404
00:18:37,000 --> 00:18:38,667
Standing One-Legged Tadasana,

405
00:18:38,667 --> 00:18:40,875
send the fingertips
up towards the sky.

406
00:18:40,875 --> 00:18:43,291
Here we go, squeeze and lift,
squeeze and lift.

407
00:18:43,291 --> 00:18:45,542
Lift your right
knee a little bit higher.

408
00:18:45,542 --> 00:18:46,708
Then palms come together and

409
00:18:46,708 --> 00:18:50,583
we slow and with control
release everything down.

410
00:18:51,375 --> 00:18:52,625
Take a deep breath in

411
00:18:53,875 --> 00:18:55,417
and a long breath out.

412
00:18:56,333 --> 00:18:57,583
Deep breath in.

413
00:18:58,917 --> 00:19:00,208
And a long breath out.

414
00:19:01,708 --> 00:19:04,041
One more deep breath in.

415
00:19:05,208 --> 00:19:06,583
Empty it out.

416
00:19:07,917 --> 00:19:11,917
Slowly release the fingertips
down and without looking down,

417
00:19:11,917 --> 00:19:14,500
so have the courage.

418
00:19:14,500 --> 00:19:16,417
You know that
ground is there for you, right?

419
00:19:16,417 --> 00:19:17,834
You can step front,
back, side to side,

420
00:19:17,834 --> 00:19:19,417
you don't need to look down.

421
00:19:19,417 --> 00:19:21,458
So without looking down
see if you can bring

422
00:19:21,458 --> 00:19:23,458
your feet as wide as your mat.

423
00:19:24,333 --> 00:19:25,333
So we're here.

424
00:19:26,542 --> 00:19:27,500
 Okay?

425
00:19:27,959 --> 00:19:31,750
Great and then turn your toes
out so they're just spilling off

426
00:19:31,750 --> 00:19:33,750
the edges of your mat
if you're on a yoga mat.

427
00:19:35,959 --> 00:19:37,583
Okay and then
we're gonna inhale.

428
00:19:37,583 --> 00:19:39,583
Last time, reach for the sky.

429
00:19:39,583 --> 00:19:41,208
Exhale, you have
everything you need.

430
00:19:41,208 --> 00:19:42,166
You're gonna bend your knees.

431
00:19:42,166 --> 00:19:43,834
You're gonna
drop your center down.

432
00:19:43,834 --> 00:19:45,000
Stay connected.

433
00:19:45,000 --> 00:19:47,375
Stay rooted through all four
corners of the feet and we're

434
00:19:47,375 --> 00:19:49,417
gonna come into
a nice yogi squat.

435
00:19:49,417 --> 00:19:52,625
Fingertips, hands can come to
the earth for some support,

436
00:19:52,625 --> 00:19:53,708
some connection.

437
00:19:53,708 --> 00:19:57,208
If the hips are going (mimics
alarm bell), totally normal.

438
00:19:57,208 --> 00:19:59,959
So maybe lift the heels,
walk the toes in.

439
00:20:01,250 --> 00:20:02,708
More of a froggy gesture.

440
00:20:04,667 --> 00:20:06,875
Mhmmm, mhmmm.

441
00:20:06,875 --> 00:20:10,375
So we're gonna be in
a little yogi squat here,

442
00:20:10,375 --> 00:20:11,208
your version.

443
00:20:11,208 --> 00:20:16,834
Either a little Malasana
variation or a Froggy or if

444
00:20:16,834 --> 00:20:19,667
Bakasana is in your practice
or you want to create a little

445
00:20:19,667 --> 00:20:22,875
Bakasana in your
home practice we'll work

446
00:20:22,875 --> 00:20:24,625
just for a moment here.

447
00:20:24,625 --> 00:20:28,792
Bringing the hands forward,
walking the toes together.

448
00:20:30,208 --> 00:20:33,083
And we'll do a little more of
this as we go on through the

449
00:20:33,083 --> 00:20:35,166
practice but just
a little play today.

450
00:20:35,166 --> 00:20:37,166
We're gonna lift
the hips up high.

451
00:20:37,166 --> 00:20:39,208
Drag the hands towards the body.

452
00:20:39,208 --> 00:20:42,458
Knees are gonna go up towards
the armpit and your gaze is

453
00:20:42,458 --> 00:20:44,291
gonna be forward just
as we've been practicing,

454
00:20:44,291 --> 00:20:46,125
looking in the reflection.

455
00:20:46,750 --> 00:20:49,000
That's as far as
you really need to go.

456
00:20:49,000 --> 00:20:51,667
So keeping that gaze forward,
looking into the reflection.

457
00:20:51,667 --> 00:20:52,667
You can rock a little back

458
00:20:52,667 --> 00:20:55,166
and forth getting
your center involved.

459
00:20:55,166 --> 00:20:56,750
Maybe lift one toe up.

460
00:20:57,750 --> 00:21:00,041
Maybe the other.

461
00:21:00,041 --> 00:21:02,583
And then maybe today you do
catch a little heighth but don't

462
00:21:02,583 --> 00:21:04,083
worry if you do not today.

463
00:21:05,208 --> 00:21:08,667
Main goal today is
to continue looking forward

464
00:21:08,667 --> 00:21:11,792
finding that
reflection in the pond.

465
00:21:12,583 --> 00:21:15,500
And if you're like, "Hmm,
not for me today, Mishler,"

466
00:21:15,500 --> 00:21:19,250
then a little hip release here
or a lot of hip release here.

467
00:21:20,708 --> 00:21:24,083
Some great release
for the foot, the feet.

468
00:21:26,500 --> 00:21:28,917
Alright, wherever you are,
go ahead and release that

469
00:21:29,834 --> 00:21:31,583
and we'll come to a seat.

470
00:21:34,750 --> 00:21:36,500
Rotate the wrists if you need.

471
00:21:39,917 --> 00:21:42,208
We'll just do a
gentle twist to the left.

472
00:21:43,542 --> 00:21:44,708
Breathe in.

473
00:21:44,708 --> 00:21:46,041
Breathe out,
bring it back to center.

474
00:21:46,041 --> 00:21:47,250
Gentle twist to the right.

475
00:21:48,625 --> 00:21:49,708
Breathe in.

476
00:21:52,000 --> 00:21:54,041
Breathe out,
come back to center.

477
00:21:54,041 --> 00:21:55,208
Hands come together.

478
00:21:55,917 --> 00:21:58,041
We'll bring 'em
right up to the third eye.

479
00:22:01,500 --> 00:22:02,625
Way to show up.

480
00:22:03,875 --> 00:22:05,083
Way to be awesome.

481
00:22:05,708 --> 00:22:07,041
It takes courage.

482
00:22:08,250 --> 00:22:13,125
May this be an awesome reminder
and an important motivator

483
00:22:13,125 --> 00:22:16,417
to help us all be included,
continue to show up for

484
00:22:16,417 --> 00:22:19,500
ourselves on the
mat and off the mat.

485
00:22:22,166 --> 00:22:25,583
With palms together at the
third eye or at your forehead,

486
00:22:26,875 --> 00:22:30,458
may we always have the
courage to see the truth.

487
00:22:33,000 --> 00:22:35,333
Nice work everyone.
I'll see you tomorrow.

488
00:22:35,333 --> 00:22:36,834
Namaste.

489
00:22:39,041 --> 00:22:42,375
(bright music)