1 00:00:00,333 --> 00:00:01,959 - Hi everyone and welcome to Dedicate, 2 00:00:01,959 --> 00:00:03,417 your 30 day yoga journey. 3 00:00:03,417 --> 00:00:05,667 It's lucky Day 13. 4 00:00:05,667 --> 00:00:06,875 And today's an awesome practice 5 00:00:06,875 --> 00:00:10,417 because we remember, we remind ourselves and each other 6 00:00:10,417 --> 00:00:11,959 that we are worthy of good 7 00:00:11,959 --> 00:00:15,875 and we must practice making space for that good 8 00:00:15,875 --> 00:00:18,333 to come rollin' on in. 9 00:00:18,333 --> 00:00:21,625 So hop into something comfy and let's get started. 10 00:00:24,375 --> 00:00:27,166 (bright music) 11 00:00:46,083 --> 00:00:49,083 Okay friends, let's begin 12 00:00:49,083 --> 00:00:50,834 on all fours. 13 00:00:52,291 --> 00:00:54,041 Take your time as always. 14 00:00:54,041 --> 00:00:55,417 Pay attention to how you move, 15 00:00:55,417 --> 00:00:57,250 even here as we begin. 16 00:00:57,250 --> 00:00:59,959 Setting the tone for our practice. 17 00:01:02,208 --> 00:01:03,750 Set yourself up for greatness 18 00:01:03,750 --> 00:01:06,333 by paying attention to the fingers. 19 00:01:06,333 --> 00:01:07,625 Bye Benji. (laughs) 20 00:01:08,542 --> 00:01:10,417 Your hands, your feet. 21 00:01:11,458 --> 00:01:15,291 Finding your foundation, your nice base. 22 00:01:17,750 --> 00:01:20,583 And then when you're ready, we'll start to move. 23 00:01:20,583 --> 00:01:24,250 Inhale, dropping the belly, open the chest. 24 00:01:24,250 --> 00:01:25,792 Take a deep breath in. 25 00:01:25,792 --> 00:01:29,041 Exhale, rounding through, chin to chest. 26 00:01:31,250 --> 00:01:34,250 Inhale, drop the belly, open your heart. 27 00:01:36,000 --> 00:01:38,458 Exhale, chin to chest. 28 00:01:38,458 --> 00:01:41,083 Press into your hands and your feet. 29 00:01:42,041 --> 00:01:45,125 Okay, considering our theme this time as you inhale, 30 00:01:45,125 --> 00:01:46,917 making space in the front body. 31 00:01:46,917 --> 00:01:48,125 Big breath in. 32 00:01:49,500 --> 00:01:52,792 Exhale, think of making space in the back body. 33 00:01:54,500 --> 00:01:56,792 Now continue with the sound of your breath. 34 00:01:59,250 --> 00:02:01,875 Just gently waking up the body. 35 00:02:05,291 --> 00:02:07,750 Noticing how you feel. 36 00:02:07,750 --> 00:02:09,083 Observing. 37 00:02:10,333 --> 00:02:15,125 Just taking stock of whatever you're arriving with today. 38 00:02:19,750 --> 00:02:21,625 And then I think it's just important to remember 39 00:02:21,625 --> 00:02:24,875 on a day like today where we focus on creating space. 40 00:02:26,625 --> 00:02:28,125 I think it's important to just remember, 41 00:02:28,125 --> 00:02:29,166 let this be a little reminder 42 00:02:29,166 --> 00:02:32,208 that you are beautiful and perfect just the way you are. 43 00:02:33,083 --> 00:02:35,542 And a lot of times it's just about us 44 00:02:35,542 --> 00:02:40,291 carving out the time and dedicating space 45 00:02:41,625 --> 00:02:45,750 for ourselves to get centered and find what feels good. 46 00:02:47,792 --> 00:02:51,583 So you're doing great. 47 00:02:52,708 --> 00:02:55,041 We'll come to Tabletop Position. 48 00:02:55,041 --> 00:02:56,125 Nice and easy. 49 00:02:56,125 --> 00:02:58,875 We're gonna bring the right hand up to the sky 50 00:02:58,875 --> 00:03:00,625 as you press into the left palm. 51 00:03:00,625 --> 00:03:04,291 Big stretch as you open up through the heart of the chest. 52 00:03:04,291 --> 00:03:07,083 And then exhale, right hand to the earth. 53 00:03:07,083 --> 00:03:09,083 And inhale, left fingertips to the sky. 54 00:03:10,792 --> 00:03:13,083 Exhale, left hand to the earth. 55 00:03:13,083 --> 00:03:15,125 Inhale, right fingertips to the sky. 56 00:03:16,291 --> 00:03:18,750 Exhale, right hand to the earth. 57 00:03:18,750 --> 00:03:20,708 Inhale, left fingertips to the sky. 58 00:03:20,708 --> 00:03:21,750 Now keep this going. 59 00:03:21,750 --> 00:03:24,625 You're gonna start to feel a nice opening through the chest. 60 00:03:24,625 --> 00:03:26,500 Through the shoulder. 61 00:03:26,500 --> 00:03:27,959 Start to deepen your breath, 62 00:03:27,959 --> 00:03:30,250 sending big inhale into your belly. 63 00:03:31,959 --> 00:03:33,917 And then go ahead and even it out here. 64 00:03:38,125 --> 00:03:41,333 Awesome. Then slowly walk the hands forward, 65 00:03:41,333 --> 00:03:42,667 curl the toes under. 66 00:03:42,667 --> 00:03:45,250 Try to keep this opening in the front of the shoulder, 67 00:03:45,250 --> 00:03:46,917 the chest that you just created 68 00:03:46,917 --> 00:03:49,875 as you find that external rotation in the upper arm bones 69 00:03:49,875 --> 00:03:52,542 and send the hips on up high. 70 00:03:52,542 --> 00:03:53,959 Downward Facing Dog. 71 00:03:55,834 --> 00:03:59,542 So today, rather than focusing on getting it right, 72 00:03:59,542 --> 00:04:02,500 or as we've been talking about, doing the yoga, 73 00:04:04,500 --> 00:04:05,834 just allow 74 00:04:07,959 --> 00:04:10,375 your mind to focus on creating space. 75 00:04:11,625 --> 00:04:14,959 And it's through this practice that we begin to settle in 76 00:04:14,959 --> 00:04:18,125 to the experience of our yoga asana 77 00:04:18,125 --> 00:04:20,834 instead of our kind of constant ambition 78 00:04:20,834 --> 00:04:23,000 to do things right or perfect. 79 00:04:27,250 --> 00:04:28,458 Cool. 80 00:04:28,458 --> 00:04:30,500 Then find stillness in your Downward Dog 81 00:04:30,500 --> 00:04:32,083 for one cycle of breath in. 82 00:04:32,083 --> 00:04:33,375 Here we go, big breath. 83 00:04:34,792 --> 00:04:35,625 And out. 84 00:04:37,834 --> 00:04:39,000 Awesome work. 85 00:04:39,000 --> 00:04:41,792 Bend the knees, belly comes toward the tops of the thighs. 86 00:04:41,792 --> 00:04:43,000 Just do your best. 87 00:04:43,000 --> 00:04:44,375 There's a tilt in the pelvis here 88 00:04:44,375 --> 00:04:46,000 that we wanna pay attention to. 89 00:04:46,000 --> 00:04:49,834 And then on an inhale, we'll look forward. 90 00:04:49,834 --> 00:04:51,959 And then on an exhale, we'll make our way to the top. 91 00:04:51,959 --> 00:04:55,250 Make your way there in a way that feels good for you today. 92 00:04:56,583 --> 00:04:58,500 Take a couple of deep breaths here. 93 00:04:58,500 --> 00:05:02,250 In Uttanasana, standing extended Forward Fold. 94 00:05:04,500 --> 00:05:07,458 Just checking in, letting any stress or tension, 95 00:05:07,458 --> 00:05:09,375 any heaviness that you might have shown up 96 00:05:09,375 --> 00:05:13,291 on the mat with, be open to allowing it to kind of dissolve 97 00:05:13,291 --> 00:05:15,250 or let go during this practice. 98 00:05:16,917 --> 00:05:20,667 Space making, creating space for fresh opportunity. 99 00:05:22,041 --> 00:05:25,750 Transformation, reconnection. 100 00:05:25,750 --> 00:05:28,542 Maybe something new coming your way. 101 00:05:32,583 --> 00:05:34,917 Good, and then when you're ready, tuck your chin. 102 00:05:34,917 --> 00:05:38,208 Ground through the feet, start to wake up through the legs. 103 00:05:38,208 --> 00:05:40,375 Bend the knees and then slowly roll it up. 104 00:05:47,542 --> 00:05:50,917 As you rise up into your Mountain today, 105 00:05:50,917 --> 00:05:52,667 soften the skin of the forehead, 106 00:05:52,667 --> 00:05:54,041 deepen your breath. 107 00:05:56,750 --> 00:06:00,041 And open yourself up to new possibilities. 108 00:06:03,667 --> 00:06:05,041 Take a deep breath in. 109 00:06:06,417 --> 00:06:07,750 A long breath out. 110 00:06:09,125 --> 00:06:12,542 Just continuing to arrive here in the present moment. 111 00:06:16,000 --> 00:06:18,208 And then on your next big inhale, 112 00:06:18,208 --> 00:06:20,917 spread the fingertips and gently reach for the sky. 113 00:06:20,917 --> 00:06:21,750 Breathe in. 114 00:06:23,083 --> 00:06:25,166 Exhale, soft bend in the knees 115 00:06:25,166 --> 00:06:26,834 as you float it all the way down. 116 00:06:28,291 --> 00:06:30,041 Left hand to the rarth. 117 00:06:30,041 --> 00:06:33,291 Inhale, right fingertips all the way to the sky. 118 00:06:33,291 --> 00:06:34,959 Straighten through the right leg. 119 00:06:34,959 --> 00:06:36,708 Bend you left knee generously. 120 00:06:37,583 --> 00:06:39,041 Great, inhale in again here. 121 00:06:39,041 --> 00:06:41,583 Reach a little higher. Connect to your core. 122 00:06:41,583 --> 00:06:43,417 Exhale, soften and release. 123 00:06:43,417 --> 00:06:45,792 Switch sides, right hand to the earth. 124 00:06:45,792 --> 00:06:49,417 Left fingertips reach to the sky. 125 00:06:49,417 --> 00:06:52,959 Left knee straightens, right knee bends generously. 126 00:06:52,959 --> 00:06:55,000 Breathe in, breathe out. 127 00:06:55,000 --> 00:06:57,875 On your next breath in, reach a little higher. 128 00:06:57,875 --> 00:07:00,834 And then exhale all the way down, awesome work. 129 00:07:00,834 --> 00:07:02,708 From here inhale, halfway lift. 130 00:07:02,708 --> 00:07:04,708 Find length, create space. 131 00:07:05,500 --> 00:07:08,208 And exhale to soften and fold. 132 00:07:08,208 --> 00:07:09,875 Beautiful. Plant the palms. 133 00:07:09,875 --> 00:07:11,542 Step one foot back, then the other. 134 00:07:11,542 --> 00:07:13,917 Plank Pose or Half Plank. 135 00:07:13,917 --> 00:07:16,208 Take a deep full loving breath in here. 136 00:07:16,208 --> 00:07:19,208 Try to create space between your shoulder blades. 137 00:07:19,208 --> 00:07:22,500 And then remember, you wanna create a nice wide base here. 138 00:07:22,500 --> 00:07:24,375 So toes about hip-width apart. 139 00:07:25,458 --> 00:07:27,500 Can also have the knees lowered here. 140 00:07:27,500 --> 00:07:29,792 We're here for three, two, 141 00:07:29,792 --> 00:07:31,291 on the one we'll look forward. 142 00:07:31,291 --> 00:07:32,959 Squeeze the elbows into the side body. 143 00:07:32,959 --> 00:07:35,500 And slow and with control, lower down to the belly. 144 00:07:36,375 --> 00:07:37,959 Great, draw the shoulder blades together. 145 00:07:37,959 --> 00:07:39,542 Press into your foundation. 146 00:07:39,542 --> 00:07:42,041 Inhale, rise up, opening the chest. 147 00:07:43,291 --> 00:07:44,959 Exhale to release. 148 00:07:44,959 --> 00:07:47,792 Press up to all fours or a Plank Pose. 149 00:07:47,792 --> 00:07:49,083 Follow your breath. 150 00:07:50,041 --> 00:07:51,583 Downward Facing Dog. 151 00:07:51,583 --> 00:07:53,291 Take an inhale in here. 152 00:07:55,125 --> 00:07:58,083 And then use your exhale to let go of anything 153 00:07:58,083 --> 00:07:59,834 that is no longer serving you. 154 00:08:02,083 --> 00:08:03,834 Cool, on your next inhale, 155 00:08:03,834 --> 00:08:05,667 lift the right leg up high. 156 00:08:05,667 --> 00:08:07,750 Keep the hips nice and square. 157 00:08:07,750 --> 00:08:10,708 On an exhale, shift it forward, knee to nose. 158 00:08:11,667 --> 00:08:14,291 Great, from here step it all the way up. 159 00:08:14,291 --> 00:08:16,583 We'll lower the back knee nice and easy. 160 00:08:16,583 --> 00:08:19,792 Inhale, Crescent Lunge, reach for the sky. 161 00:08:19,792 --> 00:08:21,667 Exhale, float it down. 162 00:08:22,750 --> 00:08:24,250 Pull the right hip crease back. 163 00:08:24,250 --> 00:08:25,375 Take a deep breath in. 164 00:08:25,375 --> 00:08:27,208 Inhale, look forward. 165 00:08:27,208 --> 00:08:30,125 Exhale, forehead towards the knee. 166 00:08:30,125 --> 00:08:31,333 Breathe. 167 00:08:32,291 --> 00:08:34,041 One more cycle of breath here. 168 00:08:34,041 --> 00:08:35,834 Bend your right knee generously. 169 00:08:37,083 --> 00:08:39,667 Sweet, and then rolling through. 170 00:08:39,667 --> 00:08:40,750 Pick up that back knee. 171 00:08:40,750 --> 00:08:42,542 Find your nice big open twist. 172 00:08:42,542 --> 00:08:44,166 Pull the right hip crease back. 173 00:08:44,166 --> 00:08:45,417 Try to find something new here. 174 00:08:45,417 --> 00:08:49,208 As you inhale in reach for the sky, right fingertips wiggle. 175 00:08:49,208 --> 00:08:51,959 And then exhale, bring it all the way back down. 176 00:08:51,959 --> 00:08:54,417 Plant the palms, step it back. 177 00:08:54,417 --> 00:08:57,917 Belly to Cobra or now maybe Chaturanga to Upward Facing Dog. 178 00:08:57,917 --> 00:08:59,166 Move with your breath. 179 00:08:59,166 --> 00:09:02,125 Use your inhale to create space in the front body. 180 00:09:03,792 --> 00:09:07,083 And use your exhale to make your way to Downward Dog. 181 00:09:08,500 --> 00:09:10,291 Inhale in deeply here. 182 00:09:12,041 --> 00:09:13,834 Exhale completely. 183 00:09:15,166 --> 00:09:17,375 Good, inhale. Lift the left leg up high. 184 00:09:18,458 --> 00:09:20,417 On an exhale, shift it forward, 185 00:09:20,417 --> 00:09:22,667 squeeze knee to nose. 186 00:09:22,667 --> 00:09:24,166 And then step it up. 187 00:09:24,166 --> 00:09:25,000 Take your time. 188 00:09:25,000 --> 00:09:27,458 Lower the right knee, and when you're ready, 189 00:09:27,458 --> 00:09:30,500 with nice strong lower body, 190 00:09:30,500 --> 00:09:32,708 we'll reach the fingertips forward up and back. 191 00:09:32,708 --> 00:09:35,750 Big breath here to find expansion. 192 00:09:35,750 --> 00:09:38,625 Exhale, slowly release. 193 00:09:38,625 --> 00:09:42,000 Following your breath, inhale. Pull the left hip crease back. 194 00:09:42,000 --> 00:09:44,500 Left toes towards your third eye. 195 00:09:44,500 --> 00:09:46,458 Look forward, find extension, 196 00:09:46,458 --> 00:09:48,333 and then on an exhale, bow. 197 00:09:50,959 --> 00:09:53,041 Generous bend in the left knee here. 198 00:09:54,917 --> 00:09:57,583 And then rolling through that left foot, here we go. 199 00:09:57,583 --> 00:09:59,917 Lifting the back knee, right hand to the earth. 200 00:09:59,917 --> 00:10:01,917 Big breath to take the left fingertips 201 00:10:01,917 --> 00:10:04,208 all the way up to the sky. 202 00:10:04,208 --> 00:10:06,750 Wiggle the left fingertips, 203 00:10:06,750 --> 00:10:08,625 and then slowly bring it all the way down. 204 00:10:08,625 --> 00:10:11,125 Follow your breath here as you plant the palms. 205 00:10:11,125 --> 00:10:12,291 Step it back. 206 00:10:12,291 --> 00:10:15,291 Belly to Cobra or Chaturanga to Upward Facing Dog. 207 00:10:15,291 --> 00:10:16,875 Move with your breath. 208 00:10:19,542 --> 00:10:21,959 Meet in Downward Facing Dog. 209 00:10:21,959 --> 00:10:23,500 Take a second here. 210 00:10:23,500 --> 00:10:25,750 Tap into that inner smile. 211 00:10:25,750 --> 00:10:28,291 Try to focus on what's going on right now 212 00:10:28,291 --> 00:10:29,959 in your body, with your breath. 213 00:10:31,250 --> 00:10:34,583 Let any thoughts that come to your mind, let them be. 214 00:10:34,583 --> 00:10:36,250 Acknowledge them, but then come back 215 00:10:36,250 --> 00:10:38,583 to the sensation in your body. 216 00:10:38,583 --> 00:10:40,250 And the quality of your breath. 217 00:10:41,792 --> 00:10:42,625 Yeah, okay. 218 00:10:42,625 --> 00:10:45,458 Bend the knees, inhale to look forward. 219 00:10:45,458 --> 00:10:47,291 Exhale and make your way to the top. 220 00:10:48,667 --> 00:10:51,333 Inhale halfway lift, find length. 221 00:10:51,333 --> 00:10:54,208 So take all the wrinkles out of the back of the neck. 222 00:10:54,208 --> 00:10:56,125 Then exhale to soften and fold. 223 00:10:57,917 --> 00:10:59,125 Root to rise here. 224 00:10:59,125 --> 00:11:02,000 Find what feels good, enjoy this transition. 225 00:11:02,000 --> 00:11:04,583 As you inhale, reach for the sky. 226 00:11:04,583 --> 00:11:06,333 Stand up tall. 227 00:11:06,333 --> 00:11:07,917 Big beach ball up and over head. 228 00:11:07,917 --> 00:11:10,000 Take up lots of space. 229 00:11:10,000 --> 00:11:13,125 And then exhale, back to Mountain Pose. 230 00:11:13,792 --> 00:11:16,458 Hands to heart, Namaste. 231 00:11:16,458 --> 00:11:17,750 Pause here. 232 00:11:18,708 --> 00:11:20,834 Close your eyes. 233 00:11:20,834 --> 00:11:22,208 Observe your breath. 234 00:11:25,250 --> 00:11:28,166 Alrighty, take one more loving breath in here. 235 00:11:29,708 --> 00:11:32,875 As you exhale, use it to relax your shoulders. 236 00:11:34,417 --> 00:11:37,333 Then bat the eyelashes, open. 237 00:11:37,333 --> 00:11:38,792 It's a whole new world. 238 00:11:38,792 --> 00:11:41,000 Okay. We're gonna turn on your mat 239 00:11:41,875 --> 00:11:44,458 so that you can step the feet nice and wide. 240 00:11:46,625 --> 00:11:48,500 Then, to start we're gonna 241 00:11:48,500 --> 00:11:49,959 just send the fingertips out. 242 00:11:49,959 --> 00:11:52,792 And you can just kind of gauge the length of your legs 243 00:11:52,792 --> 00:11:55,166 by imagining your ankles coming 244 00:11:55,166 --> 00:11:56,583 somewhat underneath the wrist, 245 00:11:56,583 --> 00:11:57,667 just to give you a little more curve, 246 00:11:57,667 --> 00:11:59,500 particularly if you're new 247 00:11:59,500 --> 00:12:01,625 to the mat in this way. 248 00:12:03,458 --> 00:12:06,041 Okay, awesome. Then we'll slowly release the arms. 249 00:12:06,041 --> 00:12:07,875 Toes are gonna turn just slightly in 250 00:12:07,875 --> 00:12:09,375 so you can really feel that connection 251 00:12:09,375 --> 00:12:10,625 to the outer foot. 252 00:12:10,625 --> 00:12:13,750 And then with all of the tools that we've garnered thus far, 253 00:12:13,750 --> 00:12:16,750 you're going to send lots of obsessive love and awareness 254 00:12:16,750 --> 00:12:20,208 to your feet and begin to draw energy up from the arches 255 00:12:20,208 --> 00:12:22,458 as you press in all four corners of your foot. 256 00:12:22,458 --> 00:12:24,583 And slowly stand up nice and tall. 257 00:12:24,583 --> 00:12:27,875 Once again, finding that awesome energetic loop 258 00:12:27,875 --> 00:12:29,625 of lifting through the front body 259 00:12:29,625 --> 00:12:31,208 and grounding through the back body. 260 00:12:31,208 --> 00:12:33,542 Creating space by finding balance 261 00:12:33,542 --> 00:12:35,166 between opposition here. 262 00:12:36,500 --> 00:12:37,875 Cool. 263 00:12:37,875 --> 00:12:39,625 Alright, now hands come to the heart. 264 00:12:39,625 --> 00:12:42,750 Whenever you're ready, inhale in. 265 00:12:42,750 --> 00:12:46,083 Exhale, relax the shoulders down. Awesome. 266 00:12:46,083 --> 00:12:48,959 Inhale in again, lift sternum to the thumbs. 267 00:12:48,959 --> 00:12:51,291 Exhale, you're gonna send your sits bones, 268 00:12:51,291 --> 00:12:54,208 your hips back so both hip creases go back 269 00:12:54,208 --> 00:12:56,041 and you send your heart forward 270 00:12:56,041 --> 00:13:00,375 looking all the way into our imaginary pond again. 271 00:13:00,375 --> 00:13:01,375 And you'll find right away 272 00:13:01,375 --> 00:13:03,208 you'll have to support the low back 273 00:13:03,208 --> 00:13:04,708 by drawing the navel in. 274 00:13:04,708 --> 00:13:08,417 Hugging low ribs in, and breathing into the back body. 275 00:13:08,417 --> 00:13:12,208 Nice and lovingly here, seeing your reflection in the pond. 276 00:13:12,208 --> 00:13:17,208 Building posture that's supportive and strong. 277 00:13:18,083 --> 00:13:19,834 Alright, beautiful. 278 00:13:19,834 --> 00:13:22,250 Slowly press into your foundation, 279 00:13:22,250 --> 00:13:24,125 slight bend in the knees as you rise up. 280 00:13:24,125 --> 00:13:26,041 Nice flat back position. 281 00:13:26,041 --> 00:13:27,458 Okay, beautiful. 282 00:13:27,458 --> 00:13:28,834 Okay, for this next round, 283 00:13:28,834 --> 00:13:29,875 if that was totally new to you, 284 00:13:29,875 --> 00:13:31,667 you're just gonna do a repetition. 285 00:13:31,667 --> 00:13:34,542 Slowly building strength in the low back. 286 00:13:34,542 --> 00:13:36,291 Otherwise we're gonna take it a little bit further. 287 00:13:36,291 --> 00:13:38,000 So we'll inhale in all together. 288 00:13:38,000 --> 00:13:39,875 Lift the sternum to the thumbs. 289 00:13:39,875 --> 00:13:42,250 Strong foundation in the feet. 290 00:13:42,250 --> 00:13:44,208 And on an exhale, send the hips back. 291 00:13:44,208 --> 00:13:46,083 Pull the hip creases back in space. 292 00:13:46,083 --> 00:13:48,834 Keep breathing, use your expansive breath. 293 00:13:48,834 --> 00:13:51,250 Shoulder blades keep drawing together. 294 00:13:51,250 --> 00:13:53,083 Chest open, heart open. 295 00:13:53,083 --> 00:13:54,750 And again, if you're new to the practice, 296 00:13:54,750 --> 00:13:56,708 pause here, work with a little integrity. 297 00:13:56,708 --> 00:13:58,083 Soft bend in the knees. 298 00:13:58,083 --> 00:14:00,333 Focus on expansive breath. 299 00:14:00,333 --> 00:14:02,917 If it feels good, you might continue the journey down. 300 00:14:02,917 --> 00:14:06,291 Creating space, space, space as you slowly lower. 301 00:14:06,291 --> 00:14:08,333 Fingertips to the earth. 302 00:14:08,333 --> 00:14:10,959 If you have a block or you wanna get some books 303 00:14:10,959 --> 00:14:14,291 or a couch pillow or something to bring the earth up to you, 304 00:14:14,291 --> 00:14:16,250 that could be a good option. 305 00:14:16,250 --> 00:14:18,792 And if the hands are coming to the earth here 306 00:14:18,792 --> 00:14:21,792 for standing wide-legged Forward Fold. 307 00:14:23,792 --> 00:14:26,250 Great, walk them slowly in. 308 00:14:26,250 --> 00:14:28,583 Line with your arches or work towards that. 309 00:14:29,708 --> 00:14:31,500 So if you find you need to narrow 310 00:14:31,500 --> 00:14:33,208 or widen your base you can, 311 00:14:33,208 --> 00:14:35,667 just do it mindfully, one foot at a time. 312 00:14:37,417 --> 00:14:39,542 And then if the hands are on the earth, 313 00:14:39,542 --> 00:14:41,708 work to find this external rotation 314 00:14:41,708 --> 00:14:44,166 in your shoulders and maybe, just maybe, 315 00:14:44,166 --> 00:14:46,083 bring the crown of the head to the earth. 316 00:14:46,083 --> 00:14:49,625 And more than half of the people practicing 317 00:14:49,625 --> 00:14:52,625 might have a giggle here and you should have a giggle, 318 00:14:52,625 --> 00:14:53,458 but you never know. 319 00:14:53,458 --> 00:14:55,500 Maybe one day you'll get your head down to the ground. 320 00:14:55,500 --> 00:14:57,625 And if not, who cares? 321 00:14:57,625 --> 00:14:59,875 Focus on creating space. 322 00:14:59,875 --> 00:15:02,458 Feel it in the backs of the legs. 323 00:15:04,041 --> 00:15:07,291 In your root, the back body. 324 00:15:08,291 --> 00:15:09,959 Breathing, breathing deep. 325 00:15:12,500 --> 00:15:15,083 So important to bring the breath here. 326 00:15:15,083 --> 00:15:18,792 Such a therapeutic shape. 327 00:15:19,750 --> 00:15:22,291 So good for the body. So you gotta bring the breath. 328 00:15:23,917 --> 00:15:26,583 Maximize your time here. 329 00:15:26,583 --> 00:15:28,959 Soak up the loving benefits of your practice 330 00:15:28,959 --> 00:15:30,333 by really breathing deep. 331 00:15:32,542 --> 00:15:34,000 To come out of the posture, 332 00:15:34,000 --> 00:15:36,542 we'll move nice and slow, rounding through the feet. 333 00:15:36,542 --> 00:15:38,667 Finding a soft bend in the knees. 334 00:15:38,667 --> 00:15:41,458 Come back to the fingertips wherever you are. 335 00:15:41,458 --> 00:15:43,917 Connect to your core, inhale in. 336 00:15:43,917 --> 00:15:45,959 Exhale, hands to the waistline. 337 00:15:45,959 --> 00:15:47,417 Draw the shoulder blades together, 338 00:15:47,417 --> 00:15:50,166 and with a nice flat back, slowly rise up. 339 00:15:51,166 --> 00:15:53,542 Feel the blood flow. 340 00:15:53,542 --> 00:15:55,458 That flush of energy. 341 00:15:55,458 --> 00:15:58,208 This cracking of the door or the window 342 00:15:58,208 --> 00:16:00,834 open to new possibilities. 343 00:16:00,834 --> 00:16:02,708 So we have to kind of create some space 344 00:16:02,708 --> 00:16:04,458 for the new stuff to come in, right? 345 00:16:04,458 --> 00:16:06,166 Often we desire certain things, 346 00:16:06,166 --> 00:16:09,291 or we wanna allow for possibility 347 00:16:09,291 --> 00:16:12,083 and fresh opportunity to come in. 348 00:16:13,166 --> 00:16:14,542 But we forget how important it is 349 00:16:14,542 --> 00:16:16,125 to kind of make space for that to happen. 350 00:16:16,125 --> 00:16:19,792 So remember the body is a metaphor. 351 00:16:19,792 --> 00:16:21,208 (clicks tongue) Eh? 352 00:16:22,125 --> 00:16:23,834 And that's why this time, I think, 353 00:16:23,834 --> 00:16:25,166 is so valuable on the mat. 354 00:16:25,166 --> 00:16:26,542 You're doing great, okay. Here we go. 355 00:16:26,542 --> 00:16:29,000 Inhale, reach for the sky. 356 00:16:29,000 --> 00:16:30,708 Exhale, hands to heart. 357 00:16:32,417 --> 00:16:35,708 You can take your time moving one foot at a time. 358 00:16:35,708 --> 00:16:38,750 This is a very fancy yoga term called heel-toe, heel-toe. 359 00:16:38,750 --> 00:16:42,083 So you just bring your heels in and then your toes in 360 00:16:42,083 --> 00:16:43,917 and then your heels in. 361 00:16:43,917 --> 00:16:46,166 Heel-toe, heel-toe. 362 00:16:46,166 --> 00:16:48,458 And we're coming into a Goddess pose 363 00:16:48,458 --> 00:16:51,125 or God Pose or Horse Posture. 364 00:16:52,333 --> 00:16:54,333 Now don't panic, breathe. 365 00:16:54,333 --> 00:16:56,166 Inhale, lift the sternum up to the thumbs. 366 00:16:56,166 --> 00:16:59,000 This time, toes are pointing out, heels are in. 367 00:16:59,000 --> 00:17:00,875 Just so a narrower stance. 368 00:17:00,875 --> 00:17:02,792 And you're gonna imagine as your bend your knees 369 00:17:02,792 --> 00:17:04,125 just sliding down a wall. 370 00:17:04,125 --> 00:17:06,583 You sly devil, just sliding down a wall, here. 371 00:17:06,583 --> 00:17:09,291 Bringing your center down in space. 372 00:17:10,917 --> 00:17:11,875 Great, then best you can, 373 00:17:11,875 --> 00:17:14,667 spread awareness through the outer edges of the feet. 374 00:17:14,667 --> 00:17:17,000 And just as we've been doing in that runner's stretch 375 00:17:17,000 --> 00:17:18,834 and in our wide-legged fold, 376 00:17:18,834 --> 00:17:21,667 pull the hip creases back so we're kind of avoiding 377 00:17:21,667 --> 00:17:23,458 collapsing into the inner arch here. 378 00:17:25,291 --> 00:17:28,917 This also helps us strengthen the glutes. 379 00:17:31,875 --> 00:17:34,000 Okay, here we are. 380 00:17:34,000 --> 00:17:36,125 We might already begin to shake here 381 00:17:36,125 --> 00:17:38,417 or create a little voodoo doll of me. 382 00:17:38,417 --> 00:17:41,208 That's okay, just don't include Benji in that. 383 00:17:41,208 --> 00:17:43,375 He's innocent, keep him out of this. 384 00:17:43,375 --> 00:17:46,125 So if you have to curse a name, curse mine, not Benji's. 385 00:17:46,125 --> 00:17:48,875 Get down a little lower, you're doing great. 386 00:17:48,875 --> 00:17:50,792 Creating space in the hips. 387 00:17:50,792 --> 00:17:52,625 Meeting our appropriate edge today. 388 00:17:52,625 --> 00:17:54,917 Breath deep, draw a line with your nose. 389 00:17:54,917 --> 00:17:56,917 Gently to the right, look past your right shoulder. 390 00:17:56,917 --> 00:17:58,875 You're doing awesome. And then back to center. 391 00:17:58,875 --> 00:18:01,083 Stay nice and low, stick with me guys. 392 00:18:01,083 --> 00:18:03,834 Draw a line with your nose over towards the left. 393 00:18:03,834 --> 00:18:05,959 Little kiss on the right side of the neck, yes. 394 00:18:05,959 --> 00:18:08,000 Okay, stick with me, my friends. 395 00:18:08,000 --> 00:18:10,208 Inhale, you're gonna send the right fingertips up 396 00:18:10,208 --> 00:18:11,583 as you straighten the legs. 397 00:18:11,583 --> 00:18:14,542 Left fingertips down, legs are straight. 398 00:18:14,542 --> 00:18:16,667 Inhale, create space, take up space. 399 00:18:16,667 --> 00:18:17,542 You're worth it. 400 00:18:17,542 --> 00:18:19,875 Then exhale, back to that God or Goddess Pose. 401 00:18:19,875 --> 00:18:21,959 Palms together, bend your knees. 402 00:18:21,959 --> 00:18:23,542 Okay, beautiful, here we go again. 403 00:18:23,542 --> 00:18:25,542 And inhale, pressing your foundation. 404 00:18:25,542 --> 00:18:27,458 Left fingertips reach up towards the sky. 405 00:18:27,458 --> 00:18:28,792 Right fingertips reach down. 406 00:18:28,792 --> 00:18:31,458 We straighten the legs, give you a little break. 407 00:18:31,458 --> 00:18:32,875 Take up space. 408 00:18:32,875 --> 00:18:34,333 Don't be shy, beautiful. 409 00:18:34,333 --> 00:18:37,166 Exhale, hands to heart, bend the knees, 410 00:18:37,166 --> 00:18:39,500 slide down your imaginary wall. 411 00:18:39,500 --> 00:18:42,125 Beautiful, here we go. Big inhale, take up space. 412 00:18:42,125 --> 00:18:44,542 Inhale, open through the chest. 413 00:18:44,542 --> 00:18:47,792 Lean into it, exhale, hands to heart. 414 00:18:47,792 --> 00:18:49,333 Get down low. 415 00:18:49,333 --> 00:18:52,417 Yes, inhale, take the left fingertips up high. 416 00:18:52,417 --> 00:18:54,834 Right fingertips down, careful not to collapse in the neck. 417 00:18:54,834 --> 00:18:56,000 Lots of integrity. 418 00:18:56,834 --> 00:18:58,667 Beautiful, hands to heart, bend the knees. 419 00:18:58,667 --> 00:19:00,041 Get down even lower. 420 00:19:00,041 --> 00:19:01,625 One more time on each side, here we go. 421 00:19:01,625 --> 00:19:04,458 Inhale, take up space, own it. 422 00:19:04,458 --> 00:19:07,166 Lengthen tailbone down to support your low back. 423 00:19:07,166 --> 00:19:10,166 Exhale, get super low. 424 00:19:10,166 --> 00:19:11,458 Alright, here we go, last one. 425 00:19:11,458 --> 00:19:13,917 Inhale, reach the left fingertips up. 426 00:19:13,917 --> 00:19:15,375 Right fingertips down. 427 00:19:16,583 --> 00:19:18,125 Exhale, ohh, yeah, feel good. 428 00:19:18,125 --> 00:19:20,375 Here we go, stay here. 429 00:19:20,375 --> 00:19:22,000 You can just pause here, 430 00:19:22,000 --> 00:19:24,417 grounding through all four corners of the feet. 431 00:19:24,417 --> 00:19:27,125 Or if you wanna go on a last little adventure with me, 432 00:19:27,125 --> 00:19:30,792 we're gonna lift the right heels, heel. (chuckles) 433 00:19:30,792 --> 00:19:32,041 And lower it down. 434 00:19:32,041 --> 00:19:34,750 Lift the left heel, and lower it down. 435 00:19:34,750 --> 00:19:37,291 Benji the blue heeler come in here as we lift both heels. 436 00:19:37,291 --> 00:19:39,500 Lift both heels for three. 437 00:19:39,500 --> 00:19:42,000 Lift your chest, open up through your front body. 438 00:19:42,000 --> 00:19:44,417 Two, maybe gazing up on the one. 439 00:19:44,417 --> 00:19:46,500 Awesome, lower the heels. 440 00:19:46,500 --> 00:19:47,917 Stand up nice and tall. 441 00:19:47,917 --> 00:19:50,708 And heel-toe, heel-toe 442 00:19:50,708 --> 00:19:53,250 the feet together. 443 00:19:53,250 --> 00:19:54,375 Zip up through the legs. 444 00:19:54,375 --> 00:19:57,208 Take the deepest breath you've taken in all day 445 00:19:57,208 --> 00:19:59,417 and maybe in your whole life. 446 00:19:59,417 --> 00:20:01,417 And then exhale, release the fingertips 447 00:20:01,417 --> 00:20:02,875 down gently at your side. 448 00:20:02,875 --> 00:20:04,542 Find your Quiet Mountain. 449 00:20:04,542 --> 00:20:07,917 Soften your gaze or close your eyes and observe the breath. 450 00:20:09,542 --> 00:20:11,250 Maybe part the lips. (sigh) 451 00:20:13,458 --> 00:20:15,834 Create some space in the jaw. 452 00:20:19,458 --> 00:20:22,500 Okay, take another sip of air here. 453 00:20:22,500 --> 00:20:24,125 Find what feels good. 454 00:20:30,500 --> 00:20:33,875 If you find you are having a little bit of trouble 455 00:20:33,875 --> 00:20:35,667 showing up on the mat, 456 00:20:36,542 --> 00:20:39,542 just think about 457 00:20:39,542 --> 00:20:44,000 Benji and I and all of the people around the world 458 00:20:44,917 --> 00:20:48,667 who are dedicating time and energy to consciously 459 00:20:49,667 --> 00:20:53,708 moving and taking up space in a way that serves. 460 00:20:55,417 --> 00:20:57,583 So if you feel small and not worth it, 461 00:20:57,583 --> 00:20:59,250 just remember you are worthy. 462 00:20:59,250 --> 00:21:01,667 You are awesome and you're doing great. 463 00:21:01,667 --> 00:21:02,875 Bring the hands together. 464 00:21:04,000 --> 00:21:05,917 We'll close out this session with 465 00:21:05,917 --> 00:21:08,750 an I love you breath. So inhale lots of love in. 466 00:21:10,417 --> 00:21:12,542 Bow the chin to the chest, head to heart. 467 00:21:12,542 --> 00:21:14,291 As you breathe lots of love out. 468 00:21:17,166 --> 00:21:20,083 Nice work everyone. Way to show up. 469 00:21:20,083 --> 00:21:21,417 I'll see you tomorrow. 470 00:21:21,417 --> 00:21:23,333 Namaste. 471 00:21:24,458 --> 00:21:30,000 (bright music)