- What's up party people and welcome to Dedicate, your 30 day Yoga Journey. It's day 14, can you believe it? Day 14 is the day that we connect or reconnect with grace. Hop into something comfy and let's get started. (bright music) Alright my beautiful friends. Today we're gonna begin lying down, yay. So come on down to your back. Take your time. As soon as you get down to the ground, let out a big sigh, a big breath. Hardest part is done. You made a wonderful choice. Way to stay committed and dedicated to carving out this important and valuable time for yourself. We're gonna make today's practice efficient but building upon yesterday's session. Now we're gonna fill that space with some grace. So the idea is you know we make space for the grace. For the good. And as life always graceful and good? Of course not. But the tools of yoga and this practice are here to help us navigate all of it so, as you hug your knees into your chest and give yourself a great big hug, feel that. Feel this time, you know, enveloping you, holding you. You can imagine your yoga mat rising up to cradle your spine here. At the very least you're starting to just deepen your breath, get into your groove. Get ready for your moving meditation. Just taking a little bit of time to decompress to get into your body. Balance it out. And if for some reason you've felt a little bit lonely or a little bit you know, just out on your own or hung out to dry lately, definitely use this moment to close your eyes and remember your yoga mat has your back. Try to relax your shoulders. Mmm, awesome. Then we'll send the fingertips out to a big old Texas T. Scoop the tailbone up and when you're ready take a deep breath in and on your exhale, bring the knees over towards the left for a reclined twist. Try your best to keep your right shoulder moving toward the Earth and then relax the weight of your body again allow Momma Earth to just kind of hold you and help you to feel supported here. You can turn your gaze past your right fingers. Breathe into your belly. And then exhale, relaxing everything. Good inhale in. On an exhale connect to your center and nice and easy come back through and we'll take it to the other side. So big Texas T, inhale in. Use your exhale to guide the legs over towards your right. And then we work to bring the left shoulder down. And see if you can find the grace even here so if you're kind of clenching or forcing you know, see what you can do, and this will be individual, to find a softness. A surrender rather than you know, pushing. (chuckles) Okay, inhale in here. Use an exhale to relax the weight of your body. And then inhale into your sweet belly. Exhale to bring it back to center. Yes, alright now, hug the knees up toward your chest. Interlace the fingertips, bring them behind the head. You can extend your thumbs here to kind of cradle your neck. Elbows nice and wide. So yesterday we created a bunch of space in the chest, the pecs so consider that here as you work you aim to keep the elbows wide. Inhale in lift the shins parallel to the ceiling. Exhale you're gonna slowly lift the head, the neck, the shoulders, and start to engage through the core. But we're not pushing, we're not forcing. We're keeping soft easy grace face (chuckles) and soft jaw. Just kind of coming into a static hold here but you're welcome of course to find any soft easy movement within that whether it's rotating the ankles. Licking your lips, softening through the jaw again. Elbows wide. Just starting to wake up the core mindfully. Notice if you're clenching kind of chin to chest here. See if you can put that imaginary piece of fruit between your chin and your chest again and lift your gaze up towards the ceiling, towards the sky. Lower back is flush with the mat, you're doing awesome. We're here for three, two, on the one, just kick the right leg out to straight and you can put it at any level here. So close to the ground or lifting up high depending on where you are in your body today. Spread your right toes, try to keep your elbows wide. Inhale in, stick with me. Exhale bring the right knee in and then let's send the left leg out. Same thing, any level here. Protecting the lower back. And we're challenging ourselves here 'cause we're gonna wanna clench and push, see if you can stay soft in the face. Great, take one more breath wherever you are, you're doing awesome. And then exhale to release everything, ah. Squeeze the shins, the knees up in towards the chest. Give yourself a big hug. And then we're gonna rock and roll up and down the length of the spine. So you can bring the hands to the backs of the thighs. And nice and slow you're gonna rock all the way front and back. Getting a little massage on the spine on the back body. You know your body best so if this isn't great for you, you'll just make your way up to a nice Forward Fold however you see fit. So we're gonna use that core connection to come all the way up and through. Or you may not make it. All the way up and through. To a Forward Fold. And I love that I didn't make mine there because that's gonna happen. And I love just the opportunity to smile and be playful and kind to your body. Kind of focusing on the humility and the humor even as your go to rather than, "I suck. "I can't do this," et cetera. So again finding the grace. Take your time getting there. If that was a little confusing of a transition. Welcome, we're exploring new avenues. And we're glad you're here. This is where we'll meet in a standing Forward Fold. When you get there I lovingly ask you what are you waiting for? Just notice if you're waiting for the next move or the next instruction. Breathe, baby breathe like you love yourself. Maybe you take some soft easy movement here that feels good. Remember this is your time to check in. Nice conscious breath. Cool. Then in your own time, tuck the chin and slowly roll it up to Mountain. Tadasana, Mountain Pose. Feel your feet connect to the earth. Feel the earth move under your feet. Just kidding. Some people will get that. Some people not so much but if you do let me know in the comments section down below. Okay here we go. Find the grace right? Making space for the grace. Inhale just the right fingertips reach forward. Check it out then up. And then keep the feet rooted soft bend the knees as you take it all the way back. Your nose and your gaze follows integrating the neck. Oh yeah, baby. Here we go reach forward. I'm just starting nice and slow. All the way up. Feel that stretch in the left side body. All the way back. And then keep it going. Inhale to reach up. Exhale to follow it back, soft bend in the knees. Inhale to reach up. Exhale to follow it back. There goes my hip, beautiful. Inhale making space for the grace. So find a softness. If this is the first time you've ever done this little backstroke move, soften through your fingers. Ground through the feet. Start to open up through the obliques. The hip, the front of the hip creases, the psoas, the chest, and then just find a way to embody this in a way that feels good for you today. And if you're practicing with someone today you can have a little giggle. It's okay to have fun. Mhmmm. Let's do one more on each side. Go for the gold. Gracefully and grandfully. Inhale reach towards the sky both fingertips. Both hands, fingertips wiggle. Exhale, Forward Fold all the way down. Beautiful from here inhale, halfway lift. Find length in the neck. Squeeze the elbows into the side body. And then exhale to soften and bow. Bend the knees, plant the palms, step it back. Plank Pose. Soft and easy in the elbows. Beautiful then inhale to look forward. Exhale lower to the belly. Inhale, Bhujangasana. Take your time. Exhale soften and release. Curl the toes under. Lift the kneecaps, tone your quads, press up to Plank Pose. Soft bend in the elbows. And then make your way up Downward Facing Dog. Claw through the fingertips. On your next inhale, lift the right knee up high. Exhale right knee all the way up and over to kiss your right elbow as you gaze forward. Find the grace. Inhale to anchor through the left heel. Inhale kick it all the way up. Right toes to the sky. Exhale step it all the way up into your nice low lunge. Back knee lowered or lifted today. Yogi's choice so if you want a cooler practice lower the knee. If you want some heat keep it lifted. Then squeeze the inner thighs in the midline everybody reach the fingertips forward, up and back. Beautiful, inhale reach the left fingertips up high. Exhale with grace. Wiggle the right fingertips. Send them down to the earth. Breathing deep here, opening up through the left side body. Great, then inhale, right fingertips all the way to the sky. Exhale fingertips to the earth. Step your back foot up just halfway. Pyramid variation, breathing, pulling the right hip crease back. Great. Breathing, breathing, breathing. Alright, listen carefully. Bend both knees lift your back heel. Inhale in, exhale step the back foot up to meet the front Uttanasana, Forward Fold. Shake the head a little yes. A little no. Start to really feel your legs as you bend your knees. Yes. Then inhale, halfway lift. Catch a wave here. Find length. Exhale soften and fold. Beautiful. From here bend the knees, plant the palms again. Step it back, Plank Pose. Inhale to shift forward look forward, belly to Cobra or Chaturanga to Upward Facing Dog. Use an inhale to open the chest. Ride the wave of the breath here. And use an exhale to release we'll meet in Downward Facing Dog. Follow your breath. Alright from Downward Dog, anchor through your right heel this time and inhale slide the left leg up. Exhale think up and over as you bend your left knee think up and over, you're going over a hurdle here. Kissing left knee to left elbow as you gaze forward. Then anchor through the right heel kick the left leg up high, inhale. Exhale, step it all the way up into your nice low lunge. Back knee lowered or lifted here we go, inhale, reach for the sky. Big breath, big stretch. Then find your footing and when you're ready reach right fingertips up. Bend your left elbow and wiggle the left fingertips down to the earth, big stretch. Soft and easy, breathing deep. Use your breath here to really breathe into the right hip crease. The obliques, the belly. Feeling the lungs, the chest expand as you breathe in. And soften as you breathe out. Good inhale to send the left fingertips back up. Exhale, rain it down. We'll step the back foot halfway for that Pyramid variation. Left toes stay put. Right toes are pointing towards the front right corner of your mat. Then just as we've been doing that action of pulling your left hip crease back a bit here you can bend your left knee as generously as you need to. Reconnect with your breath, you're doing great. Sweet now bend both knees, lift your right heel. Inhale in and on an exhale step that back foot up to meet the front, Forward Fold. Feet hip width apart are flush together. Yogi's choice just nice conscious footing. Then relax the weight of your head over. Shake the head a little yes a little no. Beautiful, then inhale halfway lift. Find length. Catch that wave, it crests and falls with the breath as you exhale, soften and bow. Then inhale, root to rise here, big stretch. Soft fingertips perhaps on this one as you reach for the sky. And then exhale, hands to the heart. Observe the breath. Beautiful. Alright, stepping to the center of your mat. You're gonna come to that nice, wide legged stance from yesterday. Toes in heels out. We're gonna bring the hands to the heart to start. Take your time getting there. Make sure you feel grounded in your feet. Beautiful. Then we're gonna inhale. Drop the fingertips down to come up. Inhale soft fingertips as you take up space here. And then exhale float the fingertips down. That's it, syncing up with your breath. Find the grace. Inhale reach for the sky. Try to create a full body experience. Exhale, float it down. Inhale, reach for the sky. Exhale, float it down. Now get out of your head. And in to my car. No, get out of your head and get in, in loving relationship with your breath. So you're just gonna move just like that. Inhale to reach up. Exhale to fold. I'll stop cueing you and allow you to follow the sound of your breath. The wisdom of your heart. You're doing awesome. See if you can integrate the neck. Nice long refreshing breath in as you reach up. And nice long extended exhale as your fingertips float down. Let's do one more. And this time interlace the fingertips behind. Knuckles draw down and away. This is our last beat here so give it your full attention. Your focus is you draw the shoulder blades together. Lift your chest, open your heart up to grace. This trust. This softness, this presence with what is. We're not moving in a reactionary way. But really present and grounded in the moment. Even when it's difficult. Inhale. Exhale, dig into your heels. You have this as you send your heart forward. Pull the hip creases back nice and slow. You have this breathing deep. Maybe you just pause here looking in to your reflection in your imaginary pond here. Supporting the back body by connecting to your core, or if it's available, sending the crown of the head all the way down to the earth, knuckles towards the front. Breathing deep. Everyone keep breathing. Hold on to your center for stability. Listen, listen, listen. Listen to your body, listen to your breath. Be kind. And then press in all four corners of the feet. Slight bend in the knees as you come all the way back up just the same way you went in. Kind of rewinding mindfully all the way up. And then don't give up here. Stay focused. Stay with it. As you inhale, lift the chest. Exhale, release the hands. Bring them together at your heart. Heel-toe, heel-toe. Grace can be fun and funky too. So you slowly bring it all the way back. And we'll finish in Mountain. Take a second. Just notice how you feel. Feel the ground underneath you. And I love this idea of moving with grace and taking it one step further and remembering that it can have all of these different flavors. Right, grace isn't just one way. Our idea of grace. Grace is unique to each and every one of us and different each day so sometimes it's humor. Sometimes it is a softness and sometimes it's an extreme need to focus or trust. There's a quote that I've always loved that says, "The breeze of grace is always blowing. "Set your sail to catch that breeze." Take a deep breath in. Exhale, let's bow our head to the heart. Have an awesome day. We'll see you tomorrow. Namaste. (bright music)