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- What's up party people
and welcome to Dedicate,

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your 30 day Yoga Journey.

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It's day 14, can you believe it?

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Day 14 is the day that we
connect or reconnect with grace.

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Hop into something
comfy and let's get started.

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(bright music)

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Alright my beautiful friends.

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Today we're gonna
begin lying down, yay.

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So come on down to your back.

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Take your time.

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As soon as you get
down to the ground,

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let out a big sigh,
a big breath.

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Hardest part is done.

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You made a wonderful choice.

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Way to stay committed
and dedicated to carving out

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this important and
valuable time for yourself.

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We're gonna make
today's practice efficient

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but building upon
yesterday's session.

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Now we're gonna fill
that space with some grace.

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So the idea is you
know we make space for

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the grace.
For the good.

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And as life always graceful
and good? Of course not.

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But the tools of
yoga and this practice

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are here to help us
navigate all of it so,

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as you hug your
knees into your chest

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and give yourself a
great big hug, feel that.

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Feel this time,

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you know, enveloping you,
holding you.

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You can imagine
your yoga mat rising up

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to cradle your spine here.

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At the very
least you're starting

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to just deepen your breath,

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get into your groove.

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Get ready for
your moving meditation.

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Just taking a little bit of time

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to decompress to
get into your body.

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Balance it out.

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And if for some
reason you've felt

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a little bit lonely
or a little bit you know,

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just out on your own
or hung out to dry lately,

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definitely use this
moment to close your eyes

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and remember your
yoga mat has your back.

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Try to relax your shoulders.

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Mmm, awesome.

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Then we'll send the fingertips
out to a big old Texas T.

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Scoop the tailbone up
and when you're ready take

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a deep breath in
and on your exhale,

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bring the knees
over towards the left

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for a reclined twist.

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Try your best to
keep your right shoulder

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moving toward the Earth
and then relax the weight

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of your body again
allow Momma Earth to just kind

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of hold you and help
you to feel supported here.

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You can turn your gaze
past your right fingers.

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Breathe into your belly.

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And then exhale,
relaxing everything.

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Good inhale in.

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On an exhale
connect to your center

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and nice and
easy come back through

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and we'll take it
to the other side.

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So big Texas T, inhale in.

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Use your exhale to guide the
legs over towards your right.

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And then we work to
bring the left shoulder down.

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And see if you can
find the grace even here

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so if you're kind of
clenching or forcing you know,

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see what you can do,

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and this will be
individual, to find a softness.

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A surrender
rather than you know,

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pushing. (chuckles)

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Okay, inhale in here.

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Use an exhale to relax
the weight of your body.

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And then inhale
into your sweet belly.

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Exhale to bring
it back to center.

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Yes, alright now,

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hug the knees up
toward your chest.

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Interlace the fingertips,

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bring them behind the head.

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You can extend your thumbs here

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to kind of cradle your neck.
Elbows nice and wide.

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So yesterday we
created a bunch of space

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in the chest, the pecs
so consider that here

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as you work you aim
to keep the elbows wide.

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Inhale in lift the
shins parallel to the ceiling.

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Exhale you're gonna
slowly lift the head, the neck,

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the shoulders, and start
to engage through the core.

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But we're not pushing,
we're not forcing.

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We're keeping
soft easy grace face (chuckles)

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and soft jaw.

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Just kind of coming
into a static hold here

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but you're welcome of course
to find any soft easy movement

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within that whether
it's rotating the ankles.

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Licking your lips,

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softening through the jaw again.

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Elbows wide.

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Just starting to wake
up the core mindfully.

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Notice if you're clenching
kind of chin to chest here.

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See if you can put
that imaginary piece

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of fruit between your
chin and your chest again

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and lift your gaze up towards
the ceiling, towards the sky.

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Lower back is flush with
the mat, you're doing awesome.

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We're here for
three, two, on the one,

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just kick the
right leg out to straight

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and you can put
it at any level here.

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So close to the
ground or lifting up high

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depending on where you
are in your body today.

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Spread your right toes,

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try to keep your elbows wide.

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Inhale in, stick with me.

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Exhale bring the right knee in

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and then let's
send the left leg out.

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Same thing, any level here.

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Protecting the lower back.

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And we're
challenging ourselves here

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'cause we're gonna
wanna clench and push,

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see if you can
stay soft in the face.

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Great, take one more
breath wherever you are,

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you're doing awesome.

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And then exhale to
release everything, ah.

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Squeeze the shins, the knees
up in towards the chest.

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Give yourself a big hug.

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And then we're
gonna rock and roll

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up and down the
length of the spine.

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So you can bring the hands
to the backs of the thighs.

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And nice and
slow you're gonna rock

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all the way front and back.

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Getting a little massage on
the spine on the back body.

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You know your body best so
if this isn't great for you,

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you'll just make your way up

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to a nice Forward Fold
however you see fit.

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So we're gonna use
that core connection

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to come all the
way up and through.

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Or you may not make it.

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All the way up and through.

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To a Forward Fold. And I love
that I didn't make mine there

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because that's gonna happen.

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And I love just the
opportunity to smile

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and be playful
and kind to your body.

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Kind of focusing on the humility

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and the humor even

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as your go to
rather than, "I suck.

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"I can't do this," et cetera.

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So again finding the grace.

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Take your time getting there.

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If that was a little
confusing of a transition.

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Welcome, we're
exploring new avenues.

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And we're glad you're here.

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This is where we'll meet
in a standing Forward Fold.

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When you get
there I lovingly ask you

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what are you waiting for?

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Just notice if you're
waiting for the next move

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or the next instruction.

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Breathe, baby breathe
like you love yourself.

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Maybe you take some soft easy
movement here that feels good.

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Remember this is
your time to check in.

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Nice conscious breath.

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Cool.

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Then in your own time,

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tuck the chin and
slowly roll it up to Mountain.

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Tadasana, Mountain Pose.

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Feel your feet
connect to the earth.

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Feel the earth
move under your feet.

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Just kidding.
Some people will get that.

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Some people not
so much but if you do

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let me know in the
comments section down below.

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Okay here we go.

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Find the grace right?

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Making space for the grace.

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Inhale just the right
fingertips reach forward.

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Check it out then up.

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And then keep
the feet rooted soft

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bend the knees as you
take it all the way back.

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Your nose and your gaze
follows integrating the neck.

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Oh yeah, baby.
Here we go reach forward.

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I'm just starting nice and slow.
All the way up.

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Feel that stretch
in the left side body.

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All the way back.

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And then keep it going.
Inhale to reach up.

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Exhale to follow it back,
soft bend in the knees.

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Inhale to reach up.

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Exhale to follow it back.

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There goes my hip, beautiful.

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Inhale making
space for the grace.

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So find a softness.
If this is the first time you've

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ever done this
little backstroke move,

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soften through your fingers.

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Ground through the feet.

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Start to open up
through the obliques.

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The hip, the front
of the hip creases,

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the psoas, the chest,
and then just find

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a way to embody this in a way
that feels good for you today.

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And if you're practicing
with someone today

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you can have a little giggle.
It's okay to have fun.

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Mhmmm.

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Let's do one more on each side.

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Go for the gold.

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Gracefully and grandfully.

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Inhale reach towards
the sky both fingertips.

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Both hands, fingertips wiggle.

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Exhale, Forward Fold
all the way down.

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Beautiful from here
inhale, halfway lift.

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Find length in the neck.

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Squeeze the elbows
into the side body.

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And then exhale
to soften and bow.

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Bend the knees,
plant the palms, step it back.

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Plank Pose.

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Soft and easy in the elbows.

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Beautiful then
inhale to look forward.

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Exhale lower to the belly.

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Inhale, Bhujangasana.
Take your time.

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Exhale soften and release.

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Curl the toes under.

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Lift the kneecaps,
tone your quads,

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press up to Plank Pose.

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Soft bend in the elbows.

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And then make your way
up Downward Facing Dog.

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Claw through the fingertips.

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On your next inhale,
lift the right knee up high.

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Exhale right knee all the way up

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and over to kiss your right
elbow as you gaze forward.

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Find the grace.

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Inhale to anchor
through the left heel.

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Inhale kick it all the way up.

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Right toes to the sky.

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Exhale step it all the way
up into your nice low lunge.

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Back knee
lowered or lifted today.

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Yogi's choice so if you want

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a cooler
practice lower the knee.

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If you want some
heat keep it lifted.

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Then squeeze the inner thighs
in the midline everybody

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reach the fingertips
forward, up and back.

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Beautiful, inhale reach
the left fingertips up high.

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Exhale with grace.

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Wiggle the right fingertips.

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Send them down to the earth.

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Breathing deep here, opening
up through the left side body.

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Great, then inhale,
right fingertips

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all the way to the sky.

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Exhale fingertips to the earth.

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Step your back
foot up just halfway.

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Pyramid variation, breathing,

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pulling the
right hip crease back.

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Great.

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Breathing, breathing, breathing.

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Alright, listen carefully.

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Bend both knees
lift your back heel.

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Inhale in, exhale
step the back foot up

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to meet the front
Uttanasana, Forward Fold.

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Shake the head a little yes.

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A little no.

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Start to really feel your legs

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as you bend your knees.

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Yes.

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Then inhale, halfway lift.

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Catch a wave here.
Find length.

255
00:12:04,667 --> 00:12:06,417
Exhale soften and fold.

256
00:12:07,333 --> 00:12:08,291
Beautiful.

257
00:12:08,291 --> 00:12:09,417
From here bend the knees,

258
00:12:09,417 --> 00:12:10,667
plant the palms again.

259
00:12:10,667 --> 00:12:12,458
Step it back, Plank Pose.

260
00:12:13,625 --> 00:12:15,417
Inhale to shift
forward look forward,

261
00:12:15,417 --> 00:12:18,625
belly to Cobra or
Chaturanga to Upward Facing Dog.

262
00:12:18,625 --> 00:12:21,208
Use an inhale to open the chest.

263
00:12:21,208 --> 00:12:23,333
Ride the wave
of the breath here.

264
00:12:23,333 --> 00:12:25,041
And use an exhale to release

265
00:12:25,041 --> 00:12:27,000
we'll meet in
Downward Facing Dog.

266
00:12:29,250 --> 00:12:30,667
Follow your breath.

267
00:12:31,917 --> 00:12:33,125
Alright from Downward Dog,

268
00:12:33,125 --> 00:12:35,083
anchor through your
right heel this time

269
00:12:35,083 --> 00:12:38,083
and inhale
slide the left leg up.

270
00:12:38,083 --> 00:12:40,125
Exhale think up
and over as you bend

271
00:12:40,125 --> 00:12:41,667
your left knee
think up and over,

272
00:12:41,667 --> 00:12:43,166
you're going over a hurdle here.

273
00:12:43,166 --> 00:12:46,917
Kissing left knee to left
elbow as you gaze forward.

274
00:12:46,917 --> 00:12:48,291
Then anchor
through the right heel

275
00:12:48,291 --> 00:12:50,083
kick the left
leg up high, inhale.

276
00:12:50,083 --> 00:12:54,458
Exhale, step it all the way
up into your nice low lunge.

277
00:12:54,458 --> 00:12:56,417
Back knee lowered
or lifted here we go,

278
00:12:56,417 --> 00:12:58,792
inhale, reach for the sky.

279
00:12:58,792 --> 00:13:01,125
Big breath, big stretch.

280
00:13:01,125 --> 00:13:02,792
Then find your footing
and when you're ready

281
00:13:02,792 --> 00:13:04,333
reach right fingertips up.

282
00:13:04,333 --> 00:13:06,792
Bend your left elbow and
wiggle the left fingertips

283
00:13:06,792 --> 00:13:09,375
down to the earth, big stretch.

284
00:13:09,375 --> 00:13:11,792
Soft and easy, breathing deep.

285
00:13:12,959 --> 00:13:15,166
Use your breath
here to really breathe

286
00:13:15,166 --> 00:13:16,834
into the right hip crease.

287
00:13:17,750 --> 00:13:20,583
The obliques, the belly.

288
00:13:21,583 --> 00:13:24,542
Feeling the lungs, the chest
expand as you breathe in.

289
00:13:25,333 --> 00:13:27,208
And soften as you breathe out.

290
00:13:28,375 --> 00:13:31,583
Good inhale to send the
left fingertips back up.

291
00:13:31,583 --> 00:13:34,291
Exhale, rain it down.

292
00:13:34,291 --> 00:13:38,041
We'll step the back foot halfway
for that Pyramid variation.

293
00:13:38,959 --> 00:13:40,792
Left toes stay put.

294
00:13:40,792 --> 00:13:42,792
Right toes are pointing towards

295
00:13:42,792 --> 00:13:44,792
the front right
corner of your mat.

296
00:13:46,208 --> 00:13:48,291
Then just as we've
been doing that action

297
00:13:48,291 --> 00:13:50,333
of pulling your left
hip crease back a bit here

298
00:13:50,333 --> 00:13:53,792
you can bend your left knee
as generously as you need to.

299
00:13:55,792 --> 00:13:58,583
Reconnect with your breath,
you're doing great.

300
00:14:04,083 --> 00:14:07,208
Sweet now bend both knees,
lift your right heel.

301
00:14:07,208 --> 00:14:10,417
Inhale in and on an
exhale step that back foot up

302
00:14:10,417 --> 00:14:12,792
to meet the front, Forward Fold.

303
00:14:12,792 --> 00:14:15,000
Feet hip width
apart are flush together.

304
00:14:15,000 --> 00:14:17,542
Yogi's choice just
nice conscious footing.

305
00:14:18,542 --> 00:14:20,834
Then relax the
weight of your head over.

306
00:14:20,834 --> 00:14:23,333
Shake the head a
little yes a little no.

307
00:14:25,125 --> 00:14:27,500
Beautiful,
then inhale halfway lift.

308
00:14:27,500 --> 00:14:28,959
Find length.

309
00:14:28,959 --> 00:14:31,792
Catch that wave, it crests
and falls with the breath

310
00:14:31,792 --> 00:14:35,250
as you exhale, soften and bow.

311
00:14:35,250 --> 00:14:38,417
Then inhale,
root to rise here, big stretch.

312
00:14:38,417 --> 00:14:40,417
Soft fingertips
perhaps on this one

313
00:14:40,417 --> 00:14:42,125
as you reach for the sky.

314
00:14:42,125 --> 00:14:44,792
And then exhale,
hands to the heart.

315
00:14:45,875 --> 00:14:47,333
Observe the breath.

316
00:14:49,166 --> 00:14:50,166
Beautiful.

317
00:14:50,959 --> 00:14:53,959
Alright, stepping to
the center of your mat.

318
00:14:53,959 --> 00:14:55,041
You're gonna come to that nice,

319
00:14:55,041 --> 00:14:57,708
wide legged
stance from yesterday.

320
00:15:03,542 --> 00:15:05,792
Toes in heels out.

321
00:15:07,291 --> 00:15:09,417
We're gonna bring the
hands to the heart to start.

322
00:15:09,417 --> 00:15:10,625
Take your time getting there.

323
00:15:10,625 --> 00:15:12,875
Make sure you feel
grounded in your feet.

324
00:15:16,458 --> 00:15:17,625
Beautiful.

325
00:15:17,625 --> 00:15:18,792
Then we're gonna inhale.

326
00:15:18,792 --> 00:15:20,792
Drop the fingertips
down to come up.

327
00:15:20,792 --> 00:15:24,500
Inhale soft fingertips
as you take up space here.

328
00:15:24,500 --> 00:15:26,750
And then exhale
float the fingertips down.

329
00:15:27,792 --> 00:15:29,417
That's it, syncing
up with your breath.

330
00:15:29,417 --> 00:15:30,959
Find the grace.

331
00:15:30,959 --> 00:15:32,333
Inhale reach for the sky.

332
00:15:32,333 --> 00:15:34,667
Try to create a
full body experience.

333
00:15:34,667 --> 00:15:36,125
Exhale, float it down.

334
00:15:38,583 --> 00:15:40,458
Inhale, reach for the sky.

335
00:15:42,375 --> 00:15:45,208
Exhale, float it down.
Now get out of your head.

336
00:15:45,208 --> 00:15:47,041
And in to my car.

337
00:15:47,041 --> 00:15:49,000
No, get out of
your head and get in,

338
00:15:49,000 --> 00:15:51,792
in loving relationship
with your breath.

339
00:15:51,792 --> 00:15:54,208
So you're just gonna move just
like that. Inhale to reach up.

340
00:15:55,667 --> 00:15:57,750
Exhale to fold. I'll stop
cueing you and allow you

341
00:15:57,750 --> 00:15:59,667
to follow the
sound of your breath.

342
00:15:59,667 --> 00:16:01,625
The wisdom of your heart.

343
00:16:19,834 --> 00:16:20,792
You're doing awesome.

344
00:16:20,792 --> 00:16:23,041
See if you can
integrate the neck.

345
00:16:30,792 --> 00:16:35,041
Nice long refreshing
breath in as you reach up.

346
00:16:36,125 --> 00:16:40,000
And nice long extended exhale
as your fingertips float down.

347
00:16:40,000 --> 00:16:41,625
Let's do one more.

348
00:16:45,792 --> 00:16:48,208
And this time
interlace the fingertips behind.

349
00:16:48,208 --> 00:16:49,417
Knuckles draw down and away.

350
00:16:49,417 --> 00:16:51,166
This is our last beat here

351
00:16:51,166 --> 00:16:53,166
so give it your full attention.

352
00:16:53,166 --> 00:16:55,792
Your focus is you draw
the shoulder blades together.

353
00:16:55,792 --> 00:17:00,166
Lift your chest,
open your heart up to grace.

354
00:17:00,166 --> 00:17:01,667
This trust.

355
00:17:02,667 --> 00:17:06,500
This softness,
this presence with what is.

356
00:17:07,625 --> 00:17:09,792
We're not moving
in a reactionary way.

357
00:17:09,792 --> 00:17:13,291
But really present and
grounded in the moment.

358
00:17:13,291 --> 00:17:14,917
Even when it's difficult.

359
00:17:16,417 --> 00:17:17,750
Inhale.

360
00:17:17,750 --> 00:17:19,834
Exhale, dig into your heels.

361
00:17:19,834 --> 00:17:22,083
You have this as you
send your heart forward.

362
00:17:22,083 --> 00:17:24,625
Pull the hip creases
back nice and slow.

363
00:17:24,625 --> 00:17:26,250
You have this breathing deep.

364
00:17:27,667 --> 00:17:29,959
Maybe you just
pause here looking in

365
00:17:29,959 --> 00:17:32,500
to your reflection

366
00:17:32,500 --> 00:17:34,792
in your imaginary pond here.

367
00:17:35,834 --> 00:17:38,792
Supporting the back body
by connecting to your core,

368
00:17:38,792 --> 00:17:40,750
or if it's available,
sending the crown

369
00:17:40,750 --> 00:17:42,667
of the head all the
way down to the earth,

370
00:17:42,667 --> 00:17:44,250
knuckles towards the front.

371
00:17:45,208 --> 00:17:46,375
Breathing deep.

372
00:17:49,083 --> 00:17:50,583
Everyone keep breathing.

373
00:17:50,583 --> 00:17:52,875
Hold on to your
center for stability.

374
00:17:53,959 --> 00:17:55,291
Listen, listen, listen.

375
00:17:55,291 --> 00:17:58,083
Listen to your body,
listen to your breath.

376
00:17:58,083 --> 00:17:59,083
Be kind.

377
00:18:05,542 --> 00:18:07,667
And then press in all
four corners of the feet.

378
00:18:07,667 --> 00:18:10,792
Slight bend in the knees as
you come all the way back up

379
00:18:10,792 --> 00:18:12,041
just the same way you went in.

380
00:18:12,041 --> 00:18:15,166
Kind of rewinding
mindfully all the way up.

381
00:18:15,166 --> 00:18:17,625
And then don't give up here.
Stay focused.

382
00:18:17,625 --> 00:18:20,625
Stay with it.
As you inhale, lift the chest.

383
00:18:20,625 --> 00:18:22,291
Exhale, release the hands.

384
00:18:22,291 --> 00:18:24,083
Bring them
together at your heart.

385
00:18:24,083 --> 00:18:26,667
Heel-toe, heel-toe.

386
00:18:26,667 --> 00:18:29,625
Grace can be fun and funky too.

387
00:18:29,625 --> 00:18:31,750
So you slowly bring
it all the way back.

388
00:18:33,458 --> 00:18:35,792
And we'll finish

389
00:18:35,792 --> 00:18:37,500
in Mountain.

390
00:18:38,792 --> 00:18:40,208
Take a second.

391
00:18:40,208 --> 00:18:41,917
Just notice how you feel.

392
00:18:43,458 --> 00:18:45,792
Feel the ground underneath you.

393
00:18:51,792 --> 00:18:55,083
And I love this idea
of moving with grace and

394
00:18:56,792 --> 00:18:58,208
taking it one step further

395
00:18:58,208 --> 00:19:01,000
and remembering that it can

396
00:19:01,000 --> 00:19:02,917
have all of
these different flavors.

397
00:19:02,917 --> 00:19:05,708
Right, grace isn't just one way.

398
00:19:05,708 --> 00:19:06,917
Our idea of grace.

399
00:19:07,875 --> 00:19:11,917
Grace is unique to
each and every one of us and

400
00:19:11,917 --> 00:19:14,792
different each day
so sometimes it's humor.

401
00:19:15,792 --> 00:19:17,250
Sometimes it is a softness

402
00:19:17,250 --> 00:19:21,083
and sometimes it's an
extreme need to focus or trust.

403
00:19:25,000 --> 00:19:26,959
There's a quote
that I've always loved

404
00:19:26,959 --> 00:19:31,708
that says, "The breeze of
grace is always blowing.

405
00:19:32,792 --> 00:19:35,792
"Set your sail to
catch that breeze."

406
00:19:38,542 --> 00:19:39,750
Take a deep breath in.

407
00:19:40,917 --> 00:19:43,458
Exhale, let's bow
our head to the heart.

408
00:19:47,250 --> 00:19:49,583
Have an awesome day.
We'll see you tomorrow.

409
00:19:50,583 --> 00:19:52,000
Namaste.

410
00:19:55,125 --> 00:19:58,834
(bright music)