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- Hi everyone and
welcome to Dedicate,

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your 30 day yoga journey.

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It's Day 17.

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You're doin' awesome!

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Today's practice is
what it's all about.

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Today we live and we learn.

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(bright music)

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Alright, my friends.

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Are you ready to rumble?

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Just kidding.

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I apologize if you
just woke up (laughs),

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if the sun's
not up yet (laughs).

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Hi, let's begin on our backs.

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This is gonna be
good if the sun's

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not up yet and
you're practicing.

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We're gonna begin
(throat clearing) supine.

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Oh Benji took a
lie down as well.

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And we're gonna take a second

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to bring our hands to our belly

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before we even get moving

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I just want you
to relax everything

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into the earth. Close you eyes.

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Make a wish and

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blow out the candlelight.

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Just kidding
Take a deep breath in here.

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Close your eyes.

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Somehow Boyz II Men
always comes out

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in like the second half
of this project (laughs).

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So, there we go.

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And just be.

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Just allow
whatever you're coming

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to the mat with to be
here with you (laughs).

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No hiding, no tucking it away.

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No ignoring a busy mind
if you have a busy mind.

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Just acknowledge your thoughts.

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If your heart is
feeling a little tender,

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notice that too.

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Do you want to
maybe if that's the case

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you bring just
one hand to your heart.

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One hand to your belly,
one hand to your heart.

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Alright, if you're
sleepy don't you worry.

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We're gonna get
moving here but do

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allow yourself just a
moment here to just be.

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Because why?

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When we get in the
habit of simply allowing,

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when we're more
open and available,

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for whatever life
lessons are coming our way.

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Whatever's rising up,

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coming up to the
surface to reveal itself

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and ultimately
teach us, guide us.

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If you have not already,
take a nice deep breath in.

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Think of this one as a nice cool

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refreshing breath
as you breath in.

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And maybe out through the mouth.

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Then slowly bat
your eyelashes open.

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Take a look up at your space,
wherever you are.

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So maybe you're indoors,
maybe you're outdoors.

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Maybe you are at home.

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Maybe you're not in your ideal

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yoga space but you know what?

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You're dedicated
to this practice

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and to this journey
so you made it work.

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Maybe you're on holiday.

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Maybe you're
squeezing this is early

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in the morning or late at night.

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Wherever you are,
open your eyes and just

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take in your space
as you slowly rock

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the head gently
side to side, ear to ear.

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Nice and slow.

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Taking in the quality of light.

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The quality of
air wherever you are.

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Getting a little massage on the

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back of the head, the neck.

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And starting to
stretch out through the neck

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as you sync up with your breath.

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Aw man, I just saw
one single leaf fall.

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Beautiful.

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Alright, then bring
your head back to center

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and when you're
ready you're gonna inhale,

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reach the fingertips
up behind the head.

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Spread the fingers,
spread your toes.

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Take a deep breath.

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Just a nice
good morning stretch.

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Even if it's not the morning.

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That awakening.

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That feeling of ah,
I'm alive (laughs).

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Okay then take one more
breath here wherever you are.

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And on an exhale I go both knees

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at the same time
or one knee at a time.

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I'm gonna hug the
knees in the chest,

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start to feel that lengthening,

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that stretch through
the lower back bod

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and if it feels good take
some soft easy movement here.

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So we've already
built a little bit

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of a vocabulary here together.

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You can bring the
nose up to the knees.

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You can draw circles
one way and then the other.

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You can take the
knees in opposite direction

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for a more grand
(laughs) gesture.

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And maybe you're
tired and the body's heavy

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and it's just some exquisite
stillness here as you breathe.

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And best you can allow yourself

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to let go of whatever
came before this moment,

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this practice, this session.

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And best you can to
your best ability give

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yourself permission
to put any worry,

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any problems that
you need solutions still,

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any conversations,
anything on your To-Do list

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politely put it on
hold and let's remember

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that although the
physical practice here provides

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so many just never
ending physical benefits,

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which we're gone get today

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inevitably,

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there's also just
this great opportunity

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to remember that at home yoga,

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daily yoga is just,

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in my opinion of course,

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the most wonderful way to
get in touch with yourself,

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to continue to
be a student of life

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and of art and of the world.

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Right? Never not
learning as I like to say.

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So when you start to think of

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your practice through that lens,

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through that peep
hole everything changes

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because you really are able
to drop your expectations,

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drop any judgment

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which we tend
to have a lot of inevitably.

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We're human.

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And just focus on the learning.

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The getting to know yourself.

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The process.

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The journey.

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Cue Soul Rising.
Okay, just kidding (laughs).

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Here we go.
Take a deep breath in.

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On your exhale,
hug on to your right knee

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and send your left
leg up towards the sky.

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Flex your left
toes towards your face,

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take a deep breath
in and on an exhale

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slowly slide your left
leg down an imaginary wall.

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So with control. We start
to wake up the lower belly,

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the muscles of
the abdominal wall

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and you're gonna
left that left heel

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just hover over the earth

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as you continue to
scoop your tailbone up.

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Notice if you've
become a little bit tight

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or clenched in the shoulders
here keep 'em nice and relaxed.

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Great, inhale in.

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Exhale to release.

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Kiss the left leg to the earth,
then inhale in again.

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Breathe with me.

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Exhale, contract.
Navel to spine.

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Hug the lower abs in and peel
the nose up toward the knee.

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Don't even have to come close.

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Again, no judgment.

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Love your body, love yourself.

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Be kind.

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Remember, be sweet.

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Breathing deep.

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Nose lifting up
towards the knee.

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Okay, one more breath.

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Feeling that compression in
your right lower stomach organ.

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Alright and then slowly release.

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Breathe with me.
Inhale that

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big expansive breath bringing
in all four sides of the torso

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and then exhale
taking the right knee

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over towards the left
side of your yoga mat.

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Maybe doing a little
shift to the hips to the right

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and then find
what feels good here.

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Maybe opening up
through the right hand.

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Relaxing through
the shoulders again.

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Maybe you wanna
give an added layer

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of touch today by
petting the outer edge

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of your right thigh,
that IT band.

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Good. Take one more inhale here.

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Cool. On an exhale slowly bring
it back to center with control.

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Check it out. From here
you're gonna hug the right knee

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now up towards the right
shoulder just best you can.

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So kind of going from the center

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of the chest to
the right shoulder.

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Breathe deep here.

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Notice where you
might've tightened up

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in this transition and see if
you can just soften and relax.

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Usually in the shoulders,
the hips or the ankles.

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(chuckles)

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And then we're
gonna take the right hand

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to the right inner arch for
a little One-Legged Stirrup.

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So you're gonna
grab the right arch.

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If the hand doesn't go there
don't worry you're not alone.

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You can just
grab the shin or you

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can even grab a pant leg
here and use it to (laughs),

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hoist yourself up.
So, just keep learning.

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Focus on the process.

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It's all good.

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Wherever you are
you're gonna work

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to shine the sole of your
right foot up towards the sky.

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Breathe in. If you feel anything
pinching or pulling here,

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just back off a
little bit and

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use your breath to lead the way.

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So the right hamstring is
getting some sunshine here.

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We're breathing
deep into the belly.

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We're drawing
the shoulders down.

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This is a big gesture so let
the breath be big and full.

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And then slowly release.

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Dig the right
heel into the earth

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and then send the
right leg all the way out.

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Cool.

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Take a deep breath in,
wiggle the toes.

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Exhale. Let everything go.

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Alright. Now either
both knees at the

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same time again
or one at a time,

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just be mindful
of your low back.

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We'll connect to the core.
Give yourself a big hug.

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Squeeze the knees
up towards the chest.

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Feel your low back
supported by the earth.

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Take a deep breath in.

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Hug your left knee
in towards your chest.

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Send your right leg up high.

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Take a second.

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Let the blood flow.

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Yoga is so good for
improving circulation.

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I'm a little bit
now with yoga I find

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where we're tending to
focus on singular parts right?

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Core, arms, stress relief.

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But the beauty of yoga is
it's incredibly multi-faceted

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and the more you
show up for yourself,

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the more beneficial it becomes.

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So even something
as simple as this,

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allowing the blood to
flow in the opposite direction.

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Mmm.

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Cool, and let's
light a little tiny match

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in the belly as you
squeeze the left knee in.

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Inhale in.

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Exhale. Integrate.

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So slowly slide your right
foot down an imaginary wall.

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Notice what happens.

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Your center's gonna
want to give way here.

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So keep the little match lit.

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That little candle burning.

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Slowly let the right heel hover.

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When you get there
breathe, breathe, breathe.

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Feel that low belly turn on.

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Then inhale in.

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Exhale. Let the right
knee kiss the earth.

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The right heel, sorry,
kiss the earth (laughs).

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Kinda Zen'd out. Okay.

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Scoop the right knee, no.

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(laughs)

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Scoop your left,
sorry guys, I gotta do it.

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Bring your left knee
in towards your heart.

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Beautiful.

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Take a deep breath in.

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Long breath out.

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Then hug the
lower abs in and peel

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the nose up toward the knee.

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Head to knee.

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Recline, head to knee.

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Not even kidding,
in traditional yoga

258
00:12:46,875 --> 00:12:49,417
they call this
Wind Relieving Pose.

259
00:12:51,166 --> 00:12:52,125
Very beneficial.

260
00:12:52,125 --> 00:12:54,291
So, if we are massaging some

261
00:12:54,291 --> 00:12:55,708
of your internal organs,

262
00:12:56,750 --> 00:12:58,417
be free, dear one.

263
00:12:58,417 --> 00:13:00,917
Always good to start at
the right side compression,

264
00:13:00,917 --> 00:13:02,667
finding compression
in the right

265
00:13:02,667 --> 00:13:05,125
side of the organ first,
before the left.

266
00:13:06,291 --> 00:13:08,458
You're here for one
more cycle of breath.

267
00:13:09,166 --> 00:13:11,333
Probably (laughs).

268
00:13:11,333 --> 00:13:13,667
I'm trying to figure out what
I'm talking about (laughs).

269
00:13:15,583 --> 00:13:18,375
Alright, take one more inhale.

270
00:13:18,375 --> 00:13:21,417
Use your exhale
to release it down.

271
00:13:22,750 --> 00:13:24,333
Good. Then we'll
take the left knee

272
00:13:24,333 --> 00:13:25,792
and guide it over
towards the right.

273
00:13:25,792 --> 00:13:27,166
Follow your breath.

274
00:13:27,166 --> 00:13:29,500
Nice Supine Twist here.

275
00:13:34,000 --> 00:13:35,417
So find what feels good.

276
00:13:35,417 --> 00:13:38,500
The reason I love
find what feels good,

277
00:13:38,500 --> 00:13:42,750
versus the mantra
do what feels good

278
00:13:42,750 --> 00:13:44,792
is I love that the find really,

279
00:13:45,959 --> 00:13:47,041
to me it helps,

280
00:13:51,667 --> 00:13:54,750
guide me to remember
that it's not about the doing.

281
00:13:55,542 --> 00:13:57,834
It's really about showing
up and being present

282
00:13:57,834 --> 00:14:01,250
and finding what
feels good in this moment.

283
00:14:01,250 --> 00:14:03,625
So not what felt good yesterday

284
00:14:03,625 --> 00:14:05,625
and not what feels
good tomorrow

285
00:14:06,792 --> 00:14:08,208
but now.

286
00:14:09,708 --> 00:14:11,625
Right? Be here now.

287
00:14:22,792 --> 00:14:25,417
Take one more
breath here in your twist.

288
00:14:26,458 --> 00:14:29,667
And then use your breath
to guide you back to center.

289
00:14:29,667 --> 00:14:30,792
Here we go.

290
00:14:30,792 --> 00:14:33,917
Left knee now up
towards the left shoulder.

291
00:14:34,875 --> 00:14:37,917
Check it out.
Just explore and then left hand

292
00:14:37,917 --> 00:14:39,792
to the left inner arch or maybe

293
00:14:39,792 --> 00:14:41,750
the ankle or the
shin or the pant leg.

294
00:14:42,750 --> 00:14:44,959
Still keeping
awareness and a little bit

295
00:14:44,959 --> 00:14:46,959
of grounding in my right leg.

296
00:14:46,959 --> 00:14:49,583
Right femur may be
pressing down to the earth.

297
00:14:49,583 --> 00:14:51,458
Thigh pressing down to the earth

298
00:14:51,458 --> 00:14:53,750
and then as
you're ready kick it up.

299
00:14:53,750 --> 00:14:56,208
Sole of the
left foot to the sky.

300
00:14:58,458 --> 00:15:00,458
If you're feeling this
in your sacrum, low back

301
00:15:00,458 --> 00:15:03,291
another option is to
just bring your right knee up

302
00:15:03,291 --> 00:15:05,458
and right foot to the ground.

303
00:15:21,125 --> 00:15:23,708
And then take one
more audible breath here.

304
00:15:30,708 --> 00:15:32,500
And then you release.

305
00:15:32,500 --> 00:15:33,500
Okay.

306
00:15:33,500 --> 00:15:35,250
Dig your left
heel into the earth.

307
00:15:35,250 --> 00:15:37,291
Send both legs out long.

308
00:15:37,291 --> 00:15:40,583
Hands come to the earth
now or underneath the bum.

309
00:15:42,333 --> 00:15:43,667
Inhale in.

310
00:15:44,375 --> 00:15:47,792
Exhale, navel draws down to the 
spine as you lift the legs up.

311
00:15:48,792 --> 00:15:49,750
Beautiful.

312
00:15:49,750 --> 00:15:53,625
Baby pulses here as you flex
your toes towards your face

313
00:15:53,625 --> 00:15:55,291
and we're just
working lower belly.

314
00:15:55,291 --> 00:15:57,667
So lower abdominals here.
Baby pulses.

315
00:15:58,750 --> 00:16:01,208
And they really
are so small you almost

316
00:16:01,208 --> 00:16:04,625
kind of feel like
you're hiding them, right?

317
00:16:04,625 --> 00:16:07,542
So not a huge gesture
that's gonna come in to the

318
00:16:07,542 --> 00:16:10,000
mid back in a way
that we don't want.

319
00:16:10,000 --> 00:16:12,250
So little baby pulses and I find

320
00:16:12,250 --> 00:16:14,625
too to connect
this to the subtle body,

321
00:16:14,625 --> 00:16:17,125
close your eyes
or soften your gaze

322
00:16:17,125 --> 00:16:18,959
and see if you
can just feel it out.

323
00:16:18,959 --> 00:16:22,750
Try and detect
connection in the low belly.

324
00:16:22,750 --> 00:16:25,041
In fact if your hands don't need

325
00:16:25,041 --> 00:16:26,667
to be on the
ground you can bring

326
00:16:26,667 --> 00:16:29,208
them to your low
belly and really feel that.

327
00:16:29,208 --> 00:16:30,792
Or begin to feel that.

328
00:16:33,208 --> 00:16:37,041
Just baby lifts with the heels,
with the tail.

329
00:16:41,041 --> 00:16:42,291
And then before you
give up on yourself,

330
00:16:42,291 --> 00:16:43,583
like, "I'm not
feeling anything,"

331
00:16:43,583 --> 00:16:46,208
this takes time so just
stick with it here for a bit.

332
00:16:46,208 --> 00:16:47,083
You got it.

333
00:16:50,625 --> 00:16:54,125
I can hear my stomach
making some interesting noises

334
00:16:54,125 --> 00:16:58,458
so I think our little warm up
(laughs) worked for the stomach.

335
00:17:00,458 --> 00:17:02,417
Okay, hopefully by
now we're starting

336
00:17:02,417 --> 00:17:06,000
to light a little
candle in the low belly.

337
00:17:07,750 --> 00:17:09,917
Flex your toes
towards your face.

338
00:17:09,917 --> 00:17:11,250
Feet towards the sky.

339
00:17:11,250 --> 00:17:13,125
Soles of the feet
towards the ceiling.

340
00:17:14,542 --> 00:17:17,000
Mhmmm. Tuck you chin slightly.

341
00:17:17,000 --> 00:17:18,166
Lengthen through
the back of the neck.

342
00:17:18,166 --> 00:17:19,417
You're doin' awesome.

343
00:17:21,792 --> 00:17:25,000
And let's stay
with it for three,

344
00:17:26,792 --> 00:17:27,625
two,

345
00:17:28,875 --> 00:17:30,792
why is she counting so slow?

346
00:17:30,792 --> 00:17:31,917
One. Awesome.

347
00:17:31,917 --> 00:17:34,625
Bend the knees.
Cross one ankle over the other.

348
00:17:34,625 --> 00:17:37,708
Grab either the outer
edges of your feet here

349
00:17:37,708 --> 00:17:41,250
or you can use your peace
fingers to grab you big toes.

350
00:17:42,166 --> 00:17:44,083
And bend your
elbows left to right,

351
00:17:44,083 --> 00:17:47,125
whatever variation and if that
doesn't work maybe the shins.

352
00:17:48,583 --> 00:17:50,917
Not the band but grab your shins

353
00:17:50,917 --> 00:17:52,125
and we're gonna rock and roll

354
00:17:52,125 --> 00:17:53,458
up and down the
length of the spine.

355
00:17:54,417 --> 00:17:55,625
Take your time.

356
00:17:56,792 --> 00:18:00,583
You're gonna rock all the
way through to all fours.

357
00:18:07,500 --> 00:18:10,750
Great, and then from
here Tabletop Position.

358
00:18:10,750 --> 00:18:13,834
You're gonna bump
your hips to the left

359
00:18:13,834 --> 00:18:17,750
and take your gaze
towards your right shoulder.

360
00:18:21,333 --> 00:18:22,583
Beautiful. Inhale.

361
00:18:22,583 --> 00:18:24,083
Come back to center.

362
00:18:24,083 --> 00:18:25,667
Bump the hips to
the right and take

363
00:18:25,667 --> 00:18:28,583
your gaze past
your left shoulder.

364
00:18:31,166 --> 00:18:35,542
Should feel good
after this week's practices.

365
00:18:35,542 --> 00:18:37,041
Come back to center.

366
00:18:37,041 --> 00:18:39,625
This time curl
your right toes under.

367
00:18:39,625 --> 00:18:41,208
Send the right toes back.

368
00:18:41,208 --> 00:18:43,083
Find extension in the right leg.

369
00:18:43,083 --> 00:18:44,458
Take a loving breath here.

370
00:18:44,458 --> 00:18:46,959
You're doin' great
and on an exhale,

371
00:18:46,959 --> 00:18:48,708
we're gonna draw a line with

372
00:18:48,708 --> 00:18:50,208
the right toes
all the way around

373
00:18:50,208 --> 00:18:51,959
off the left side
of your mat

374
00:18:51,959 --> 00:18:54,834
and then once again look
past your left shoulder.

375
00:18:56,208 --> 00:18:58,125
Deep breath in.

376
00:18:58,125 --> 00:19:00,250
Bring it back in to center.

377
00:19:00,250 --> 00:19:01,375
Tabletop.

378
00:19:01,375 --> 00:19:03,667
Curl the left toes under.
Kick it out.

379
00:19:03,667 --> 00:19:05,291
Same thing. Inhale.

380
00:19:05,291 --> 00:19:07,000
Exhale, draw

381
00:19:07,000 --> 00:19:09,708
big semi circle
all the way around.

382
00:19:11,291 --> 00:19:13,708
Turn to look past
your right shoulder.

383
00:19:16,166 --> 00:19:17,542
Mhmmm, mhmmm.

384
00:19:18,667 --> 00:19:20,083
Great. Inhale in.

385
00:19:21,583 --> 00:19:24,041
Exhale, come back to center.

386
00:19:26,291 --> 00:19:27,875
Pause. Look at the video.

387
00:19:27,875 --> 00:19:29,542
Benji's boat watching today.

388
00:19:30,625 --> 00:19:33,542
He's the watch, the boat watch.

389
00:19:33,542 --> 00:19:34,583
We'll have to get him

390
00:19:36,500 --> 00:19:37,291
a boat outfit.

391
00:19:37,291 --> 00:19:39,708
Maybe a life vest
or a hat or something.

392
00:19:40,750 --> 00:19:42,875
Just kidding,
I don't dress him up.

393
00:19:44,208 --> 00:19:45,166
Tabletop.

394
00:19:46,375 --> 00:19:47,667
Deep breath in here.

395
00:19:47,667 --> 00:19:49,250
On an exhale,
curl the toes under.

396
00:19:49,250 --> 00:19:52,834
Again we're working to connect
to that low belly today.

397
00:19:52,834 --> 00:19:55,000
So, upper arm bones

398
00:19:55,000 --> 00:19:56,708
rotate out to support.

399
00:19:56,708 --> 00:19:59,166
Inhale in.
Gaze straight down.

400
00:19:59,166 --> 00:20:00,542
Nice and long in
the back of the neck

401
00:20:00,542 --> 00:20:01,875
and on an exhale lift the knees

402
00:20:01,875 --> 00:20:03,792
and let them hover,
Hovering Table.

403
00:20:05,041 --> 00:20:05,959
Breathe.

404
00:20:05,959 --> 00:20:07,917
Notice where your thoughts go.

405
00:20:09,208 --> 00:20:11,083
We're learning not
just about our bodies

406
00:20:11,083 --> 00:20:13,750
in this process
but how our minds work.

407
00:20:13,750 --> 00:20:15,500
Are we working for ourselves

408
00:20:15,500 --> 00:20:19,041
or are we working
against ourselves?

409
00:20:20,708 --> 00:20:22,041
Deep breath in.

410
00:20:22,834 --> 00:20:24,625
Long breath out.

411
00:20:24,625 --> 00:20:26,417
Two more. Inhale in.

412
00:20:27,125 --> 00:20:28,542
Exhale out.

413
00:20:28,542 --> 00:20:30,083
Low belly draws in.

414
00:20:30,083 --> 00:20:31,000
Inhale.

415
00:20:32,083 --> 00:20:33,667
Exhale.

416
00:20:33,667 --> 00:20:35,667
And slowly lower to the earth.

417
00:20:35,667 --> 00:20:36,917
Awesome work.

418
00:20:36,917 --> 00:20:39,667
From here you're gonna
kick the right toes out.

419
00:20:39,667 --> 00:20:41,208
Take a deep breath in.

420
00:20:41,208 --> 00:20:43,667
And on an exhale knee to nose.

421
00:20:45,166 --> 00:20:47,500
Kick the right toes out.
Take a deep breath in.

422
00:20:48,583 --> 00:20:50,291
Exhale, knee to nose.

423
00:20:51,625 --> 00:20:53,125
Inhale, kick it out.

424
00:20:54,625 --> 00:20:56,250
Exhale, knee to nose.

425
00:20:57,750 --> 00:20:59,083
Inhale, kick it out.

426
00:20:59,667 --> 00:21:01,583
Exhale, Tabletop Position.

427
00:21:01,583 --> 00:21:02,708
If you need a
break in the wrists

428
00:21:02,708 --> 00:21:03,875
just take a quick break here.

429
00:21:03,875 --> 00:21:06,750
Rotate the wrists one
way and then the other.

430
00:21:06,750 --> 00:21:09,125
With regular practice
and with that mindfulness

431
00:21:09,125 --> 00:21:12,250
and integrity that I know
you are already working with,

432
00:21:12,250 --> 00:21:13,542
this is gonna change, right?

433
00:21:13,542 --> 00:21:14,500
But it takes some time.

434
00:21:14,500 --> 00:21:16,458
So if you are feeling
like your wrists are

435
00:21:17,458 --> 00:21:19,917
goin' on for a
rollercoaster ride,

436
00:21:19,917 --> 00:21:21,500
they kind of are, okay?

437
00:21:21,500 --> 00:21:24,500
We're gonna continue to
tend to them lovingly.

438
00:21:24,500 --> 00:21:25,417
(kissing)

439
00:21:25,417 --> 00:21:26,667
Okay, here we go.

440
00:21:26,667 --> 00:21:28,000
Back to all fours.

441
00:21:29,333 --> 00:21:31,083
Curl the left toes under.
Send it out.

442
00:21:31,083 --> 00:21:32,166
So we're not lifting today.

443
00:21:32,166 --> 00:21:33,083
We're just kind of
giving the low back

444
00:21:33,083 --> 00:21:34,417
a little bit of a break.

445
00:21:36,417 --> 00:21:38,792
Because I know
what's ahead, mwah ha ha.

446
00:21:38,792 --> 00:21:40,750
No I'm just kidding.
Not today.

447
00:21:40,750 --> 00:21:42,750
But lets be mindful
of the low back, right?

448
00:21:42,750 --> 00:21:44,834
30 days of yoga is real.

449
00:21:44,834 --> 00:21:46,166
So send your left toes back.

450
00:21:46,166 --> 00:21:47,500
Inhale in.

451
00:21:47,500 --> 00:21:50,208
Exhale, knee to nose.

452
00:21:50,208 --> 00:21:53,166
Inhale, left leg extends.

453
00:21:53,166 --> 00:21:55,333
Exhale, knee to nose.

454
00:21:56,166 --> 00:21:58,583
Inhale. Extend.

455
00:21:58,583 --> 00:22:02,041
Exhale. Try to really target the
abdominal wall, the low belly. 

456
00:22:02,875 --> 00:22:04,792
Inhale, extend.

457
00:22:04,792 --> 00:22:07,250
Exhale, bring it
back into center.

458
00:22:07,250 --> 00:22:08,792
Awesome. Big toes to touch.

459
00:22:08,792 --> 00:22:10,208
Knees nice and wide.

460
00:22:10,208 --> 00:22:11,917
Send it back.

461
00:22:11,917 --> 00:22:13,917
Extended Child's Pose.

462
00:22:13,917 --> 00:22:16,542
Tuck the chin,
forehead comes to the earth.

463
00:22:16,542 --> 00:22:17,917
Do what you want with
your hands here.

464
00:22:17,917 --> 00:22:20,333
So you can reach,
keep active arms

465
00:22:20,333 --> 00:22:21,625
by reaching, reaching, reaching.

466
00:22:21,625 --> 00:22:25,083
You can soften, find that grace.

467
00:22:25,083 --> 00:22:26,917
You can take Namaste Shark Fin.

468
00:22:27,792 --> 00:22:29,750
Feeling that opening

469
00:22:29,750 --> 00:22:32,417
a little bit deeper
through the shoulders

470
00:22:32,417 --> 00:22:34,917
and that stretch in the triceps.

471
00:22:39,458 --> 00:22:40,959
And then listen.

472
00:22:41,834 --> 00:22:43,125
Find your breath.

473
00:22:51,708 --> 00:22:54,083
And just spend a couple
moments with yourself here.

474
00:22:54,083 --> 00:22:57,542
Not doing anything and if
this posture's not right for you

475
00:22:57,542 --> 00:23:00,500
to have this reflection,
you can just make an adjustment.

476
00:23:00,500 --> 00:23:01,792
Find your pose to be still

477
00:23:01,792 --> 00:23:04,625
and close your
eyes and surrender.

478
00:23:16,834 --> 00:23:18,000
Okie doke.

479
00:23:18,000 --> 00:23:20,458
Tuck the chin.
Slowly roll it up.

480
00:23:21,291 --> 00:23:22,542
Come back to all fours.

481
00:23:22,542 --> 00:23:23,500
Last little bit.

482
00:23:23,500 --> 00:23:25,625
Walk the knees in

483
00:23:26,750 --> 00:23:28,000
towards each other.

484
00:23:29,500 --> 00:23:31,083
Take your time, take your time.

485
00:23:32,458 --> 00:23:34,750
Then from here lift the toes.

486
00:23:34,750 --> 00:23:36,041
Squeeze the ankles together or

487
00:23:36,041 --> 00:23:38,917
you can cross the
ankles for style points.

488
00:23:38,917 --> 00:23:40,000
Find that Dunda.

489
00:23:40,000 --> 00:23:42,959
Remember Dunda
stands for stick or staff.

490
00:23:42,959 --> 00:23:45,208
Upper arm bones rotate out.

491
00:23:45,208 --> 00:23:46,333
We lengthen the tailbone towards

492
00:23:46,333 --> 00:23:48,083
the backs of the
knees and we find

493
00:23:48,083 --> 00:23:51,625
that connection of lower
belly and upper abdominals

494
00:23:52,291 --> 00:23:54,542
coming in to the midline.
Coming to one.

495
00:23:56,291 --> 00:23:57,583
Okay?

496
00:23:57,583 --> 00:23:58,917
Inhale, look forward.

497
00:23:58,917 --> 00:24:00,417
Exhale, bend the elbows.

498
00:24:00,417 --> 00:24:01,834
Try to keep them hugging into

499
00:24:01,834 --> 00:24:04,125
the side body
just a bit as we send

500
00:24:04,125 --> 00:24:07,166
the gaze forward
halfway down we go.

501
00:24:07,166 --> 00:24:08,000
Press up.

502
00:24:09,166 --> 00:24:10,834
Here we go. Two more.

503
00:24:10,834 --> 00:24:12,375
Slowly lower halfway down.

504
00:24:13,083 --> 00:24:14,250
Inhale in.

505
00:24:14,250 --> 00:24:15,834
Exhale, press up.

506
00:24:15,834 --> 00:24:17,542
Just one more, that's it.
Inhale.

507
00:24:18,208 --> 00:24:19,417
Exhale.

508
00:24:19,417 --> 00:24:20,875
Inhale to lower.

509
00:24:22,417 --> 00:24:24,667
Pause and exhale to press up.

510
00:24:26,500 --> 00:24:28,125
Awesome work.

511
00:24:28,125 --> 00:24:29,792
From here walk the knees up.

512
00:24:29,792 --> 00:24:31,417
Cross the ankles if
they aren't already.

513
00:24:31,417 --> 00:24:33,208
Come through to Sukhasana.

514
00:24:33,208 --> 00:24:34,041
Ah.

515
00:24:35,917 --> 00:24:37,125
Stack your head over your heart,

516
00:24:37,125 --> 00:24:38,792
your heart over your pelvis.

517
00:24:41,959 --> 00:24:44,500
So today is the
day that we stamp,

518
00:24:45,417 --> 00:24:46,542
or remember.

519
00:24:47,458 --> 00:24:49,041
Stamp this process,

520
00:24:53,542 --> 00:24:56,083
with the intention
to just keep learning.

521
00:24:56,083 --> 00:24:57,792
Whatever happens if
you miss a day, it's okay.

522
00:24:57,792 --> 00:25:01,750
I always say you can do
the 30 days in 365 days.

523
00:25:03,000 --> 00:25:04,667
But if you're on a roll
let's keep it goin', right?

524
00:25:04,667 --> 00:25:05,417
We can do it.

525
00:25:06,291 --> 00:25:07,750
When you're ready
bring your hands together.

526
00:25:07,750 --> 00:25:10,166
We're gonna just create a
little bit of energy here.

527
00:25:10,166 --> 00:25:11,875
(hands rubbing)

528
00:25:11,875 --> 00:25:14,166
By rubbing the palms
together create a little heat.

529
00:25:15,625 --> 00:25:18,250
(hands rubbing)

530
00:25:18,250 --> 00:25:19,834
Yoga.

531
00:25:21,542 --> 00:25:25,041
A practice to live by, right?

532
00:25:25,041 --> 00:25:25,750
Live and learn.

533
00:25:25,750 --> 00:25:28,083
Each day we show up
we find something new.

534
00:25:30,333 --> 00:25:32,291
This opportunity to just be true

535
00:25:32,291 --> 00:25:35,959
to ourselves
each time we wake up.

536
00:25:35,959 --> 00:25:37,959
Easier said than done,
I know, but that's why

537
00:25:37,959 --> 00:25:39,542
we're here together
supporting one another.

538
00:25:39,542 --> 00:25:40,500
Love you so much.

539
00:25:40,500 --> 00:25:42,083
I'll see you tomorrow.

540
00:25:42,083 --> 00:25:43,333
We have an
amazing practice tomorrow

541
00:25:43,333 --> 00:25:45,750
but for now
ride the wave of your

542
00:25:45,750 --> 00:25:47,625
breath and have an amazing day.

543
00:25:47,625 --> 00:25:48,667
I love you.

544
00:25:48,667 --> 00:25:49,834
Namaste.

545
00:25:51,917 --> 00:25:55,959
(bright music)