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- Hi everyone, and
welcome to Dedicate,

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your 30 day yoga journey,
Adriene and Benji here,

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and it's Day 15, you guys.

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Can you believe it?

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We are halfway through our
remarkable journey together,

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and today's
practice is called Reveal.

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So hop into something
comfy and let's hop to it.

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(bright music)

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Okay pals, welcome.

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Let's begin in a nice,
comfortable seat.

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Take your time coming down to
the ground, and right away,

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start to just sprinkle,
sprinkle, sprinkle some love

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and gratitude around your mat.

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First for you for
showing up here consistently.

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You're halfway
through this journey,

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and I could not be
more thrilled and honored

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to be on the ride with you.

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So today's practice
is all about moving

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with whatever is
revealing itself to you, okay?

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This kind of takes the
pressure off as we progress

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and things get a
bit more difficult

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or maybe you find it
hard to negotiate your time

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throughout the day, you know,

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carving out time
for your practice.

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So today, we just reconnect,
check in with the breath,

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maybe connect with
your intention again,

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and then when we start moving,

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see if you can really
just allow yourself to move

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with whatever is
revealing itself today,

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and we'll take
this practice with us

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into this second half
of our journey together.

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I'm really honored, as I said,

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I'm really honored to
be on this ride with you,

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so thank you so much.

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Let's begin by bringing
the fingertips to the earth,

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sitting up nice and tall,

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nice cleansing
breath here to begin.

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Inhale, squeeze the
shoulders up to the earlobes.

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And then exhale to
drop the shoulders down.

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Sit up nice and tall.

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Good, again, inhale
in through the nose,

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squeeze the
shoulders up to the ears.

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And exhale,
dropping the shoulders

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and dropping
any tension, any stress,

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any worry that you might
have come onto the mat with.

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And then one more time.

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Inhale, squeeze the
shoulders up to the ears,

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and exhale to land here.

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Great, close your
eyes or soften your gaze.

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Just take a second
to notice how you feel.

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Remember why you
dedicated yourself

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to this time and this journey.

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And then when you're ready,
together we'll begin to move

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with the breath, sending the
fingertips out left to right.

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Big breath in,
exhale, hands to heart, 

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Anjali Mudra, in prayer.

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Chin to chest, reach
behind the neck, inhale,

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send the fingertips all
the way up towards the sky,

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and on an exhale, big twist
to your left, nice and easy,

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right hand to the
top of the left thigh.

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Left fingertips come behind.

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Just a reminder.

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There will be a little bit
of a normal, natural tendency

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to collapse on the
spine here and lean back, so

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just check in.

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This is really just a
beautiful day to check in

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and sit up nice and tall.

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Use your breath to find length.

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Sweet, then slowly release,
come back to center.

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Head over heart,
heart over pelvis,

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fingertips come to the side, and
again, we move with the breath.

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Inhale, send the
fingertips out left to right.

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Spread the fingers this time.

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Exhale, hands to heart,
palms kiss, holy palmers' kiss.

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Chin to chest, reach behind.

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Inhale, grow really tall.

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Lift the corners of
the mouth just slightly.

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Smell your armpit,
just check in.

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Okay, good, and then exhale,
big open twist to your right.

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Left hand lands gently on the
right knee, and once again,

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we just check in.

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Hmm.

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So there's just like
incredible magic to daily yoga,

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to all yoga, but particularly
with regular yoga practice

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that if you keep
showing up, you know,

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the magic or whatever it is,
the change, the transformation,

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whatever it is you're
looking for, reveals itself.

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You don't really have
to force it or maneuver it.

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You just have to
show up consistently, so

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keep that in mind
as the days go on.

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Mmm.

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Inhale and lift
your beautiful heart.

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Exhale slowly,
come back to center.

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You're just gonna
take soft, easy circles

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with the wrists one
way and then the other.

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You can keep it sophisticated,
or you can get funky.

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Just noticing the
mood you're in today.

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Reverse it.

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Okay,

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just again,

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moving in a way that feels good.

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Moving with
whatever reveals itself.

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This is right.

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Okay.

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Tabletop Position.

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Take your time in
this little transition.

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Set yourself up for greatness.

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And then when you're ready,
a couple breaths

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to move with the spine here,
just warming up.

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Inhale, drop the belly,
open the chest.

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Exhale rounding through.

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Again, inhale, drop the belly.

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Make your breath nice and long.

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You know what to do here.

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Exhale,

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chin to chest.

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Take a couple more

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with the sound of your
breath guiding the way.

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Maybe close your eyes

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if you're having
trouble focusing today.

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Cool, and then
come to a neutral spine,

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that nice Tabletop Position.

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And when you're ready, we're
gonna kick just the right toes

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all the way out,
dial the right toes down.

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Lift from the right in
our thigh and then inhale,

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send the left fingertips forward

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as if you're
shaking someone's hand.

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Inhale in here, exhale, knee
to nose, round everything in.

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Inhale to extend.

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Energy spreading through
the fingers and the toes.

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Exhale, rounding through.

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Once more, inhale,
spread the fingers,

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spread the toes,
find extension.

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Exhale, contract,
navel to spine.

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Awesome.

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Back to Tabletop,
neutral spine, second side.

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Send the left toes out,
dial the left toes down,

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square the hips,
connect to lower belly

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by hugging the low
ribs in and lifting up

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from your right inner thigh.

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Then press away
from your yoga mat.

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Inhale to send the
right fingertips forward,

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the right thumb up, and
here we go on an exhale.

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Contract, navel to spine,
round everything in.

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Inhale nice and
slow and with control.

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Exhale, chin to chest.

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Once more,
nice and slow, inhale.

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Radiating.

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And exhale to contract.

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Beautiful.

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Release that,
walk the palms out just a bit,

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upper arm bones,
find that external rotation,

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and yep, you guessed it,
Downward Facing Dog,

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Benji's favorite.

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Pedal it up.

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So see if you can
find something new

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as we embark on the
second half of our journey.

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We're not trying to force
anything or meet any expectation

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or goal but rather allow.

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Allow whatever it is

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that's supposed to
reveal itself on the mat today.

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Allow for that to be so.

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So when we work on allowing,

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creating space,

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we're opening up to grace,
versus pushing and forcing,

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and doing, doing, doing,
constantly doing,

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inevitably,

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whatever it is that's
supposed to show up, shows up.

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Allowing.

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Take one more breath here,
then on an exhale,

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slowly lower the knees.

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Bring them as
wide as your yoga mat.

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Toes come in towards the
center and send the hips back.

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Melt your heart down.

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Surrender, an
Extended Child's Pose.

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Three really, really
active breaths here.

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Don't let yourself down.
Take three active breaths.

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See what you've got.

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Come on now,
one more active breath.

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Gorgeous, carve a line
with the nose, look forward.

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Slowly shift your weight,
come back up,

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walk the knees
underneath the hip points,

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curl the toes under,

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take it up and back
Downward Facing Dog.

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Beautiful. From here, inhale,
lift the right leg up high.

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Exhale, shift it forward.

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Knee all the way up to the chin.

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Inhale, kick in back,
exhale, core activation,

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knee comes to the
center of the chest.

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One more inhale, kick it back.

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Exhale, knee and
chin come together.

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Beautiful, then inhale,
kick it up.

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Then check it out,

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slowly lower down,
turn the two big toes in,

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claw through the fingertips,
pick up your left hand,

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bring it to your heart. What?

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We got this for three,

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two,

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one.

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Hold onto the midline,
keep pressing into the palms.

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Left leg lifts up high,
Three-Legged Dog.

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Exhale, shift it forward,
knee to chest.

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Inhale, kick it back.

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Exhale, shift it forward.
Building strength.

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Inhale, kick it back.

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Exhale, shift it forward.

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Beautiful, inhale, kick it back.

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Slowly lower the left leg,

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turn the toes in,
find your footing. We got this.

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Inhale in, exhale,
right hand to the heart.

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Holding onto the midline,
holding onto your center.

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Three,

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two, one.

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Awesome, release the hands,
lower to the knees.

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Keep the knees together,
arch to arch here with the foot.

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Send the hips back, Balasana,
paint your yoga mat

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by dragging your hands
all the way back and through,

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reaching towards your toes
or the back edge of your mat.

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Relax the weight
of your shoulders down

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and three active breaths here.

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Let your breath move you.

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Give your thinking mind a break.

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Working to simply stay
present with your breath,

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and I know it's not always
simple, but you're doing great.

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(moans)

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(chuckles) Sorry, feeling it.

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Okay, slowly, when you're ready.

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I'm embarrassed.

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Rise back up.

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We're gonna...

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Let's start by
coming to all fours first.

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We're gonna bring the
knees wide once again,

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then we're gonna
turn the left fingers

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towards the left side
of the mat and then around,

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and then we're gonna
turn the right fingers

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towards the right side
of the mat and then around.

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Then if you're super tight here,

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you'll just send your hips back
and walk the fingertips in.

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If you are enjoying the stretch,

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you'll keep walking the
fingertips out just a bit.

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So but do bring your
sits bones back just a bit.

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So basically if this is new,

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you're just gonna
keep a nice, narrow base.

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For Lion's Breath.
Woo, woo, woo!

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Okay, here we go.

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Inhale, claw through
the fingertips.

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Even here, guys,
this is a little grace note,

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but I'm not just dumping all
my weight into the earth.

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I'm connected.

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You can imagine like
a little piece of paper

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between your heel and your
bum, so I'm still connected

252
00:12:57,625 --> 00:12:59,417
to my core, my center.

253
00:12:59,417 --> 00:13:01,375
I'm gonna inhale in.

254
00:13:02,375 --> 00:13:04,125
Exhale, Lion's breath.

255
00:13:04,125 --> 00:13:05,583
You stick your tongue out,

256
00:13:05,583 --> 00:13:08,625
and you gaze up
towards your third eye.

257
00:13:10,000 --> 00:13:11,083
Let's do this.

258
00:13:11,083 --> 00:13:11,917
Deep breath in.

259
00:13:13,291 --> 00:13:14,166
Exhale.

260
00:13:16,542 --> 00:13:17,959
Inhale in again.

261
00:13:18,875 --> 00:13:21,250
Give it a try,
Lion's Breath, tongue out.

262
00:13:23,125 --> 00:13:26,834
The best darn Lion's Breath
you've done in all your life.

263
00:13:26,834 --> 00:13:28,792
Just keep an open mind.

264
00:13:28,792 --> 00:13:31,041
Again, whatever
needs to reveal itself here

265
00:13:31,041 --> 00:13:33,041
will reveal itself.
Let's do this,

266
00:13:33,041 --> 00:13:35,542
a beautiful, cleansing,
inspiring Lion's Breath.

267
00:13:35,542 --> 00:13:38,208
Here we go, in through the nose,

268
00:13:39,333 --> 00:13:41,083
exhale, tongue out.

269
00:13:45,208 --> 00:13:47,542
Awesome work. You rock.

270
00:13:47,542 --> 00:13:50,166
Come all the way
back to all fours.

271
00:13:50,166 --> 00:13:51,667
Forearm Plank.

272
00:13:51,667 --> 00:13:54,166
Don't panic, we're gonna
interlace the fingertips,

273
00:13:54,166 --> 00:13:57,792
bring the elbows as wide
as the shoulders, not wider,

274
00:13:57,792 --> 00:14:02,083
not narrow, but here, right
underneath, stacking the bones.

275
00:14:02,083 --> 00:14:04,959
I'm gonna draw my navel
in as I get into the posture,

276
00:14:04,959 --> 00:14:06,750
so I'm already
connected to my center

277
00:14:06,750 --> 00:14:08,750
as I head into the shape.

278
00:14:10,291 --> 00:14:11,750
And then when you're ready,

279
00:14:11,750 --> 00:14:13,500
curl the toes under,
send the legs back.

280
00:14:13,500 --> 00:14:15,834
This is our last little beat
today. You've got this, guys.

281
00:14:15,834 --> 00:14:18,208
Here we go, breath in,
press away from your yoga mat.

282
00:14:18,208 --> 00:14:21,333
Find that hollow
body in the front

283
00:14:21,333 --> 00:14:23,125
and then that
grounding in the back.

284
00:14:24,458 --> 00:14:26,083
So party in the front.

285
00:14:27,125 --> 00:14:29,083
Or is it business in the front,
party in the back?

286
00:14:29,083 --> 00:14:30,667
Okay, shut up,
Adriene, here we go.

287
00:14:30,667 --> 00:14:33,625
Hip dips, you know it,
halfway hip dips, we got this.

288
00:14:33,625 --> 00:14:35,875
You're gonna come onto the
outer edge of your right foot,

289
00:14:35,875 --> 00:14:37,375
dip your hip down to the earth.

290
00:14:37,375 --> 00:14:38,917
I know.

291
00:14:38,917 --> 00:14:40,333
Come all the way back.

292
00:14:40,333 --> 00:14:42,208
You've got this.

293
00:14:42,208 --> 00:14:44,208
Outer edge of the left
foot comes to the earth,

294
00:14:44,208 --> 00:14:46,041
and we dip the left hip down.

295
00:14:47,000 --> 00:14:49,667
Not a lot, so nice and
mindful back to center.

296
00:14:49,667 --> 00:14:51,542
Take it to the right, hip dip.

297
00:14:51,542 --> 00:14:52,708
Neck is nice and long,

298
00:14:52,708 --> 00:14:54,708
strengthening through
the shoulder joint.

299
00:14:54,708 --> 00:14:55,542
You've got this.

300
00:14:55,542 --> 00:14:57,834
Back to center,
over to the left.

301
00:14:59,291 --> 00:15:00,750
All right,
two more on each side.

302
00:15:00,750 --> 00:15:01,583
You've got it.

303
00:15:01,583 --> 00:15:03,959
Hip dips for our halfway mark.

304
00:15:03,959 --> 00:15:05,333
We're awesome.

305
00:15:05,333 --> 00:15:07,917
Quietly whisper it to yourself.
"I'm awesome."

306
00:15:07,917 --> 00:15:09,500
Even if you're struggling,
you're so awesome.

307
00:15:09,500 --> 00:15:11,583
Here we go.
The struggle is real.

308
00:15:11,583 --> 00:15:14,667
It's a part of life.
t's how we handle it, yes.

309
00:15:14,667 --> 00:15:19,041
Alright, after you've evened
it out, come back to center.

310
00:15:19,041 --> 00:15:22,166
You're gonna just kiss
the knees to the ground first.

311
00:15:22,166 --> 00:15:25,041
Kiss (mimics kiss)
then lift the heels back up,

312
00:15:25,041 --> 00:15:27,500
and then here we are for three.

313
00:15:27,500 --> 00:15:28,458
Feel that shake.

314
00:15:28,458 --> 00:15:30,291
Two, gaze forward slightly.

315
00:15:30,291 --> 00:15:33,917
On the one,
release everything, Balasana,

316
00:15:33,917 --> 00:15:37,417
again your version,
the one that feels awesome.

317
00:15:37,417 --> 00:15:41,667
Send your forehead to the
earth and let everything go.

318
00:15:44,917 --> 00:15:46,792
Three active breaths.

319
00:15:49,625 --> 00:15:51,500
Make them awesome.

320
00:16:08,792 --> 00:16:11,166
Great, press into
the tops of the feet

321
00:16:11,166 --> 00:16:14,166
from a place of connect,
so from your center,

322
00:16:14,166 --> 00:16:16,625
whatever that means for you,
begin to roll it up.

323
00:16:20,542 --> 00:16:22,125
Stack it up.

324
00:16:22,125 --> 00:16:23,834
Notice how you feel.

325
00:16:24,834 --> 00:16:27,583
You smashed that practice.

326
00:16:28,458 --> 00:16:30,166
You're my hero for showing up.

327
00:16:30,166 --> 00:16:34,125
Imagine if everyone
just carved out the time

328
00:16:34,125 --> 00:16:37,083
that we are carving out,
the dedication

329
00:16:37,083 --> 00:16:41,417
to spending some time with
yourself and with your body

330
00:16:41,417 --> 00:16:43,375
versus constantly
working on ourselves

331
00:16:43,375 --> 00:16:44,834
and working on our bodies.

332
00:16:46,000 --> 00:16:47,291
It's pretty amazing.

333
00:16:47,291 --> 00:16:48,125
I love you so much.

334
00:16:48,125 --> 00:16:50,708
Let's bring the hands
together at the heart.

335
00:16:50,708 --> 00:16:51,667
What's that, Benji?

336
00:16:52,708 --> 00:16:54,542
Oh, he just said,
"You're awesome. I love you.

337
00:16:54,542 --> 00:16:58,792
"See you tomorrow
for Day 16, sweet 16."

338
00:16:58,792 --> 00:16:59,917
Love you guys.

339
00:16:59,917 --> 00:17:02,083
Let us know how you're
feeling at the halfway mark

340
00:17:02,083 --> 00:17:04,417
down below in
the comment section,

341
00:17:04,417 --> 00:17:06,083
and I'll see you tomorrow.

342
00:17:06,083 --> 00:17:07,458
Namaste.

343
00:17:09,083 --> 00:17:12,625
(bright music)