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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 18 where we
let love lead the way.

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Chant it with me, self love now.

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Let's get started.

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(bright music)

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Hi pals, okay let's
begin today's practice

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in Downward Facing Dog.

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Take your time getting there,

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and if you know
you're super low energy

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and you want to
start with Cat-Cow instead,

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take it away my friend.

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Alright, let's begin with some

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full loving breaths,

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as individuals
showing up for themselves,

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but also as a community,

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and I don't mean Yoga
with Adriene community,

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I mean the
global community, humanity.

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Pets, animals, welcome too.

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Okay, so here we go.

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Thank you for letting me
guide this practice today.

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I'll guide these breaths.

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I'll just start you
right away, why not

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open yourself up to
the magic, to the love

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that resides within
and that connects us all?

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Here we go,
pedal out through the feet,

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or if you're in Cat-Cow,
you can start to gently move,

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and when you're ready,
get ready,

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big inhale,
in through the nose.

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Exhale out through the mouth.

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Again inhale lots of love in,
in through the nostrils.

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Good, exhale lots of love out.

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Out through the nose or mouth.

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And one more time, drink it in.

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Inhale lots of love in.

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Exhale, lots of love out.
Melt your heart backs

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and your hips up high,
bend your knees.

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Carve a line with your nose

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as if you were
pushing a little ball of yarn

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like a little kitty cat forward.

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Integrate the
neck as you look forward.

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And then you're gonna cross
the right foot over the left,

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and then the left
foot over the right

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as you criss-cross step

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all the way up
towards the top of the mat.

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So we're starting to
wake up through the feet,

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the wrists,
the backs of the legs,

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but you start to get a nice
little stretch through the IT

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as you criss-cross
all the way to the top.

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And when you get there,
bend your knees,

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let your belly come
toward the tops of your thighs,

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let your fingers be soft here,
your shoulders heavy,

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and then allow
that weight of the head

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to release into the earth.

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What grounds you here is your
breath and your awareness,

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your connection to all
four corners of your feet.

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And then you've heard it before,
but let's chant it again.

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Root to rise, sometimes we get
so caught up in our ambition,

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we forget how
important it is to ground.

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And not only to ground,

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but to really feel what
it is we're grounding in.

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And today, it's love.

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Slowly roll it up.

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Deepen your breath,
adjust your love to the mind,

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and the body, and the soul

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as you rise up into
your Mountain today.

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And today you can close
your eyes here and just

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gently allow the
corners of your mouth

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to lift just a little.

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This is advanced, but I'm
pretty sure you can handle it,

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just give it a go,
just a little bit.

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Close your eyes,
lift the corners of your mouth,

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and just imagine
the tip of your head,

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the crown of your head is like
the top of the mountain here

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and then your fingertips
just drape gently down

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at your sides, of course,
being the sides of the mountain.

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And then just anchor
yourself here in love.

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Whatever that means for you.

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Notice if that brought
any shift or any changes,

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maybe even just physically
bringing awareness to the body.

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Let's rock and roll, bend the
knees, you can open the eyes,

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inhale to send the
fingertips all the way up.

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Exhale, Forward Fold.

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Inhale, halfway lift,
follow your breath.

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Long beautiful neck here.

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Exhale to soften and bow.

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Bend the knees, plant the palms,

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step one foot back,
then the other,

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Plank or Half Plank,
lower the knees.

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Inhale to look forward.

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Exhale, lower all
the way to the belly.

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Drag the hands in
line with the rib cage,

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suck the elbows
into your side body.

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Inhale, open your heart,
lift your chest.

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Exhale, release.

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Curl the toes under, press up
to Plank or to all fours,

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and then send the hips up and
back, Downward Facing Dog.

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Bend your knees generously,
today really working

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to melt the heart back, melt
the heart towards your thighs,

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towards your knees.

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Feel that stretch
in the side body.

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Maybe you teeter totter the
hips a little left to right,

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a little tick tock.

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Alright, now inhale,
bend the knees, look forward.

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This time exhale, cross
the left foot over the right,

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then right foot over the left,

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and just in case you kind of
rushed this the first time,

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see if you can take your time
here, find what feels good.

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And I'll meet you
at the top of the mat,

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Standing Forward Fold.

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On your next breath in,
lift it up halfway, find length.

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Exhale to soften and fold.

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Root to rise here,
anchor in love.

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Inhale, reach for the sky,
big breath, big stretch,

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capture something
up and overhead

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and bring it right
down into your heart.

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Inhale lots of love in.

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Exhale lots of love out.

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Relax the shoulders,
try to keep your heart,

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your sternum lifted here.

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Great, now inhale,
fingertips go down

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to come up at your sides,
left to right, big Texas T.

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Exhale hands to heart,
Anjali Mudra.

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Chin to chest, reach behind.

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Try to create a
full body experience here

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as you inhale, reach the
fingertips up towards the sky.

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Exhale, if you have space,
send the fingertips back out,

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lead with your heart,

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and bring it all the
way down, Forward Fold.

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Good, inhale halfway lift,
your version. Find length.

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Exhale to soften and fold.

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

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Plank Pose or Half Plank.

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On the knees, upper
arm bones rotate out,

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gazing forward,
inhale lower just halfway.

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Exhale,
navel to spine, press up.

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Inhale bend the elbows,
lower halfway, gaze forward.

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Exhale, press back up.
One more, you got it.

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Inhale in,
connect to lower belly.

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Remember yesterday's practice,
you have everything you need.

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On your inhale, lower halfway.

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And exhale to press up.

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Beautiful, from here we'll come
all the way onto the belly.

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Nice and then this time,
fingertips are gonna come

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off the mat,
elbows up towards the sky.

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Take a peek at me if you need.

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Now reconnect, find your
foundation, find your breath,

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and inhale upper arm bones
rotate out as we tuck the chin

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and slowly lift the chest,
open the heart.

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You may not come up this high

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without feeling a negative
whisper in your low back,

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so if you do feel that whisper,
just back off a little bit.

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Come down a bit. Take a deep
breath in wherever you are. 

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Think of opening your heart

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towards the front
and then exhale, release.

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Draw the hands
underneath the shoulders,

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curl the toes under.

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Inhale in.

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Exhale, press up to
Plank or all fours, 

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Downward Facing Dog.

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Press into the fingertips.

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Root through the
index finger and thumb.

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Little to no
pressure in the wrists.

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Find that hand
to earth connection.

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Yes, then anchor the left heel,

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inhale lift the
right leg up high.

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Exhale, shift it forward,
step it all the way up.

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Back heel stays
lifted or option to

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lower the left
knee to the earth.

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Inhale, high lunge. Reach the
fingertips forward, up and back.

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Take a second here
to just feel it out.

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Lifting through the front body.

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Lifting your heart
up towards the sky,

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grounding from the back body.

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Again, balancing that

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lift and that ground.

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Finding a place to
meet in the middle,

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connect to your center.

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Balancing the sun and the moon,

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the masculine and the feminine.

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Cool, then inhale in here,
lift your chest.

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Exhale, open it up, Warrior II,

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and try to lift the
corners of the mouth,

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again just slightly, as you
gaze past your right fingertips.

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Breathe in, relax the
shoulders as you breathe out.

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And from here,
you're gonna straighten

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through the front leg,
inhale in.

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Exhale, pull the hips back,

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reach the right
fingertips forward,

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Triangle Pose or Trikonasana.

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Left fingertips
reach towards the sky

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or can come to
the left waistline.

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Right fingertips to the shin,
maybe to a block,

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or working on core activation,

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in time we can
find a little grace

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and just reach the
right fingertips down.

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Be present,
find what feels good.

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Listen. 

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Love the moment,

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love this opportunity
to simply take stock,

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find length in the crown.

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Take one more breath,
your full expression today,

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you're doing great, inhale in.

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Then exhale, check it out.

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Left hand's gonna come through,

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past your heart space as
you bend your right knee.

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Then we're gonna slowly bring
the left hand to the earth

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and find our open twist,
right fingertips to the sky.

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Exhale back to your lunge.

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Hands frame the right foot.

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And then when you're ready,
reach that left heel back.

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Inhale open your chest,
let your heart radiate forward.

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Beautiful, now plant the palms,
step it back,

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belly to Cobra or
Chaturanga to Up Dog.

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You can do a little
push up in there if you like,

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or you can skip it altogether.

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Use an inhale
to open your heart.

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Use an exhale to take it
back Downward Facing Dog.

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Reconnect.

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Anchor the right heel,
on your next inhale,

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slide the left leg
up an imaginary wall.

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Hold on to your integrity,
paying attention

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to all of the details as you
shift forward, step it up.

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Option to lower the back knee

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or keep it
lifted for high lunge.

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Engage the inner thighs.

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Move from a place of connect,

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so from your center,
best you can we rise up,

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and then we take stock.

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Inhale lift the sternum.

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Lifting through the front body,
grounding through the back body.

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Notice if you're clenching
in the shoulders here.

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Create space, and one more
breath to maybe guide your nose,

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look up just a bit.

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And then take it
over to Warrior II.

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Back toes turn in,
take a deep inhale here.

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Use your exhale to ground.

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Relax the shoulders,
gaze past your left fingertips.

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Head over heart,
heart over pelvis here.

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Hug the low ribs in,
strong and steady.

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Strong and steady,
if we condition the body

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to be strong and steady,

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we also condition the
mind to be strong and steady.

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Inhale in, exhale,
straighten the front leg.

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Breathe, as you
slowly send the hips back,

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00:12:39,291 --> 00:12:41,959
take your time here,
and we'll tip over

247
00:12:41,959 --> 00:12:44,708
like a little
teapot exploring Triangle.

248
00:12:44,708 --> 00:12:47,708
Left fingertips down, right
fingertips up towards the sky,

249
00:12:47,708 --> 00:12:49,083
or on the waistline.

250
00:12:50,708 --> 00:12:54,208
Notice if you're
holding your breath here.

251
00:12:54,208 --> 00:12:57,250
If you are let's back
up off the posture a bit,

252
00:12:57,250 --> 00:12:58,959
find that beautiful breath.

253
00:13:03,000 --> 00:13:04,917
So just like we 

254
00:13:06,250 --> 00:13:07,875
discussed in
yesterday's practice,

255
00:13:07,875 --> 00:13:11,458
can we use this
opportunity to learn,

256
00:13:11,458 --> 00:13:15,041
to explore,
to take stock lovingly?

257
00:13:17,333 --> 00:13:19,208
'Cause where you
are today will not be

258
00:13:19,208 --> 00:13:23,417
where you are seven days from
now or seven years from now.

259
00:13:24,375 --> 00:13:25,834
Inhale in. 

260
00:13:25,834 --> 00:13:28,458
Exhale, right hand
comes through.

261
00:13:28,458 --> 00:13:30,166
We bend the left knee,

262
00:13:30,166 --> 00:13:33,125
with control,
we dial from center,

263
00:13:33,125 --> 00:13:34,667
our torso all the way through,

264
00:13:34,667 --> 00:13:37,834
and find that big open twist,
left fingertips to the sky.

265
00:13:37,834 --> 00:13:39,166
Big breath in here.

266
00:13:40,667 --> 00:13:42,917
And big breath out to
bring the left hand down,

267
00:13:42,917 --> 00:13:44,208
frame your left foot.

268
00:13:44,208 --> 00:13:46,542
Last call for Vinyasa,
take it or leave it.

269
00:13:46,542 --> 00:13:48,375
So you'll plant the palms,
step it back,

270
00:13:49,375 --> 00:13:50,583
and find your flow.

271
00:13:52,708 --> 00:13:54,041
Moving with your breath.

272
00:13:55,500 --> 00:13:57,959
Keeping soft and
easy in the face.

273
00:14:00,375 --> 00:14:03,291
Working up a little warmth,
a little Tapas, a little heat.

274
00:14:08,125 --> 00:14:10,041
We'll meet in
Downward Facing Dog.

275
00:14:12,458 --> 00:14:13,500
Deep breath in.

276
00:14:14,792 --> 00:14:16,041
Empty it out.

277
00:14:17,458 --> 00:14:20,166
Bend the knees,
inhale to look forward.

278
00:14:20,166 --> 00:14:22,125
And exhale to make
your way to the top.

279
00:14:22,125 --> 00:14:23,667
You can do the
criss-cross steps,

280
00:14:23,667 --> 00:14:26,458
you can do a
rag doll step, step,

281
00:14:26,458 --> 00:14:29,166
or if you're working on a
hop or a flow, take it away.

282
00:14:30,000 --> 00:14:31,125
When you get there,

283
00:14:31,125 --> 00:14:35,458
we will relax the
weight of the head over.

284
00:14:35,458 --> 00:14:36,834
Take a deep breath in.

285
00:14:38,125 --> 00:14:39,166
And a long breath out.

286
00:14:41,333 --> 00:14:45,333
Inhale, on your next breath,
find that halfway lift.

287
00:14:45,333 --> 00:14:47,750
Try to create a figure
seven shape in the body.

288
00:14:47,750 --> 00:14:50,875
Imagine that number seven,
so the hip crease

289
00:14:50,875 --> 00:14:54,333
is really pulled
back here in time.

290
00:14:54,333 --> 00:14:56,792
And then slowly release.

291
00:14:56,792 --> 00:14:59,708
Great, root to rise here,
spread the fingertips.

292
00:14:59,708 --> 00:15:02,667
Inhale reach for the sky.

293
00:15:02,667 --> 00:15:06,208
Anchored in love divine.

294
00:15:06,208 --> 00:15:09,166
Hands to heart, it's one of my
favorite Carter Family songs.

295
00:15:11,125 --> 00:15:12,875
Pause here, try not to fidget.

296
00:15:12,875 --> 00:15:14,917
If you need something,
if you need to do something,

297
00:15:14,917 --> 00:15:16,417
take it, if you don't need it,

298
00:15:17,667 --> 00:15:18,667
leave it.

299
00:15:23,208 --> 00:15:25,708
Beautiful,
take one more breath here.

300
00:15:27,792 --> 00:15:31,417
Relax your shoulders,
relax your heart.

301
00:15:34,208 --> 00:15:37,000
Maybe a gentle
tucking of the chin here,

302
00:15:37,000 --> 00:15:38,583
a slight reverent bow.

303
00:15:44,583 --> 00:15:48,208
Mhmmm, mhmmm, soft bend
in the knees, here we go.

304
00:15:48,208 --> 00:15:49,542
Inhale, reach for the sky.

305
00:15:50,917 --> 00:15:53,333
Exhale, send the
fingertips out left to right

306
00:15:53,333 --> 00:15:54,667
if you have the space.

307
00:15:54,667 --> 00:15:56,875
Bend the knees,
lead with your heart down.

308
00:15:58,834 --> 00:16:00,542
Kick just the right foot back,

309
00:16:00,542 --> 00:16:02,583
option to lower
on the right knee.

310
00:16:02,583 --> 00:16:04,667
You're gonna bring
your left hand around

311
00:16:04,667 --> 00:16:06,083
to join your right hand,

312
00:16:06,083 --> 00:16:08,750
and we're coming into a
little Lizard variation here.

313
00:16:08,750 --> 00:16:11,041
So we're gonna build on
this in the next couple days,

314
00:16:11,041 --> 00:16:12,625
so you don't need to go too hard

315
00:16:12,625 --> 00:16:14,375
if you're kind of
feeling soft and

316
00:16:17,125 --> 00:16:20,583
want to be more gentle, which
I encourage everyone to do.

317
00:16:21,834 --> 00:16:23,542
But that said, if you're like,
you know what,

318
00:16:23,542 --> 00:16:25,166
I'm feeling a lot of joy,
I have a lot of energy today,

319
00:16:25,166 --> 00:16:28,375
pick that knee up, send your
right heel back, it's all good.

320
00:16:29,875 --> 00:16:31,625
So wherever you are,
take a deep breath in.

321
00:16:31,625 --> 00:16:33,083
You're gonna
inhale to look forward,

322
00:16:33,083 --> 00:16:34,917
feel that incredible stretch

323
00:16:34,917 --> 00:16:36,208
in the front of
the right hip crease

324
00:16:36,208 --> 00:16:39,291
as you let your heart
energy radiate forward.

325
00:16:39,291 --> 00:16:42,250
Beautiful, then exhale,
chin to chest.

326
00:16:42,250 --> 00:16:44,166
You're gonna draw
the lower abdominals

327
00:16:44,166 --> 00:16:46,667
and the upper
abdominals in towards center,

328
00:16:46,667 --> 00:16:48,041
as we've been doing.

329
00:16:48,041 --> 00:16:50,667
Twice more, inhale
to open your heart.

330
00:16:50,667 --> 00:16:52,375
Inhale lots of love in.

331
00:16:52,375 --> 00:16:54,166
Exhale, lower abdominals,

332
00:16:54,166 --> 00:16:57,458
upper abdominals come in
towards center, navel draws up.

333
00:16:58,792 --> 00:17:02,375
Good, one more time, inhale.

334
00:17:02,375 --> 00:17:05,208
Exhale, contract. (shushes)

335
00:17:08,542 --> 00:17:11,417
The sound effect does help,
it really does.

336
00:17:11,417 --> 00:17:14,083
Okay from here,
walk your left hand back

337
00:17:14,083 --> 00:17:15,834
to frame your left foot.

338
00:17:15,834 --> 00:17:17,083
Inhale to look forward.

339
00:17:17,083 --> 00:17:19,834
Exhale to step the back
foot up to meet the front.

340
00:17:19,834 --> 00:17:22,166
Inhale, halfway lift,
wash it clean.

341
00:17:22,166 --> 00:17:24,208
Exhale, soften and fold.

342
00:17:24,208 --> 00:17:25,625
Beautiful,
fingertips come to the mat,

343
00:17:25,625 --> 00:17:27,750
we'll kick the left
foot all the way back.

344
00:17:28,708 --> 00:17:30,166
Front knee over front ankle.

345
00:17:30,166 --> 00:17:31,667
When you're ready,
walk the right hand

346
00:17:31,667 --> 00:17:32,959
over towards the
left side of the mat.

347
00:17:34,291 --> 00:17:37,792
Again option to lower that
back knee or keep it lifted.

348
00:17:37,792 --> 00:17:41,875
Upper arm bones rotate out
as we open the heart forward.

349
00:17:41,875 --> 00:17:45,667
Inhale, think Upward
Facing Dog here, or Cobra.

350
00:17:46,875 --> 00:17:49,250
Then exhale chin to chest,
and on this one,

351
00:17:49,250 --> 00:17:51,625
go ahead and do an
S-H sound with your mouth.

352
00:17:51,625 --> 00:17:53,750
I think that will
help find that contraction

353
00:17:53,750 --> 00:17:56,542
as the navel draws in. (shushes)

354
00:17:58,792 --> 00:17:59,542
Yeah, that helps.

355
00:17:59,542 --> 00:18:03,333
Inhale open the chest,
open your heart.

356
00:18:03,333 --> 00:18:06,000
Two more, exhale chin to chest,
navel draws up,

357
00:18:06,000 --> 00:18:09,375
empty, empty, empty,
S-H sound. (shushes)

358
00:18:10,750 --> 00:18:13,625
Hollow body through
the front. Strong core.

359
00:18:13,625 --> 00:18:15,959
Beautiful, one more, inhale,
stick with it.

360
00:18:17,208 --> 00:18:19,959
Exhale, last time, S-H sound
out through the mouth.

361
00:18:19,959 --> 00:18:21,708
(shushes)

362
00:18:22,583 --> 00:18:25,667
Upper abdominals and
lower belly coming together.

363
00:18:25,667 --> 00:18:27,834
(shushes)

364
00:18:27,834 --> 00:18:29,875
Empty, empty, empty.

365
00:18:29,875 --> 00:18:32,417
Good and release.

366
00:18:32,417 --> 00:18:34,417
Right hand comes around
to frame the right foot.

367
00:18:34,417 --> 00:18:37,333
Last time, inhale,
get light on the fingertips.

368
00:18:37,333 --> 00:18:38,250
Open your chest.

369
00:18:38,250 --> 00:18:39,708
Exhale, bend your back knee,

370
00:18:39,708 --> 00:18:41,375
bring it to the
front of your mat.

371
00:18:41,375 --> 00:18:43,959
Last time, inhale halfway lift,
make this one fun,

372
00:18:43,959 --> 00:18:45,792
maybe take some wings, fly.

373
00:18:46,667 --> 00:18:49,000
And exhale to let it go.

374
00:18:49,000 --> 00:18:52,458
Beautiful, from here fingertips
are going to come to the mat.

375
00:18:52,458 --> 00:18:55,750
You're gonna bend your knees,
lift your heels, what?

376
00:18:55,750 --> 00:18:58,417
Slowly lower your center down,
just do your best.

377
00:18:58,417 --> 00:18:59,792
Come into a little ball.

378
00:19:01,625 --> 00:19:04,750
Okay, you can work
in time to get, oh,

379
00:19:05,792 --> 00:19:06,875
the soles of the
feet to the ground,

380
00:19:06,875 --> 00:19:10,166
and if you're like,
"Adriene, you're crazy."

381
00:19:10,166 --> 00:19:12,208
I know, it is crazy.

382
00:19:12,208 --> 00:19:13,333
So keep your heels up.

383
00:19:15,542 --> 00:19:17,166
And if this
isn't working for you,

384
00:19:17,166 --> 00:19:18,542
you can come to a seat,

385
00:19:18,542 --> 00:19:21,208
and come to my favorite
yoga posture, which is this.

386
00:19:26,000 --> 00:19:28,667
Feel the upper
back body stretch,

387
00:19:28,667 --> 00:19:29,875
inhale in.

388
00:19:31,166 --> 00:19:32,375
Exhale out.

389
00:19:33,041 --> 00:19:34,750
Now before we rise

390
00:19:36,000 --> 00:19:39,000
tall to stand in Mountain,

391
00:19:39,000 --> 00:19:43,250
I'd like to invite you to
close your eyes, bow your head.

392
00:19:46,875 --> 00:19:49,625
Are you there?
Close your eyes, bow your head,

393
00:19:52,083 --> 00:19:53,667
and affirm.

394
00:19:55,750 --> 00:19:57,708
Whisper quietly to yourself,

395
00:20:00,166 --> 00:20:01,750
"I love you."

396
00:20:05,500 --> 00:20:09,083
Don't be shy now, even
if you don't believe it yet,

397
00:20:09,083 --> 00:20:11,375
or if you're spiraling
back to that truth.

398
00:20:13,583 --> 00:20:14,667
Whether you're

399
00:20:16,250 --> 00:20:18,375
searching for
that loving relationship

400
00:20:18,375 --> 00:20:21,583
with yourself or
celebrating it today,

401
00:20:22,834 --> 00:20:25,291
quietly whisper, "I love you."

402
00:20:28,917 --> 00:20:31,250
And then once you've
whispered I love you,

403
00:20:31,250 --> 00:20:33,708
and only once
you've whispered,  "I love you,"

404
00:20:35,000 --> 00:20:36,458
we'll rise up.

405
00:20:36,458 --> 00:20:41,291
Anchor the feet, tuck the chin,
and slowly roll to Mountain.

406
00:20:52,125 --> 00:20:53,750
Take what you need here,

407
00:20:54,500 --> 00:20:56,208
leave what you don't.

408
00:21:01,542 --> 00:21:03,250
Take a loving breath in.

409
00:21:06,625 --> 00:21:08,166
And a loving breath out.

410
00:21:10,542 --> 00:21:12,208
And on your next
loving breath in,

411
00:21:12,208 --> 00:21:14,125
bring the hands
together at the heart.

412
00:21:20,083 --> 00:21:21,417
Feel the love.

413
00:21:24,083 --> 00:21:26,500
Let it guide you,
let it lead the way.

414
00:21:28,250 --> 00:21:30,083
See with eyes of love.

415
00:21:32,291 --> 00:21:35,000
Love, love, love,
love will keep us together.

416
00:21:35,000 --> 00:21:38,125
Share all your favorite
love quotes, love songs,

417
00:21:38,125 --> 00:21:42,125
stories of love down in
the comments section below.

418
00:21:44,208 --> 00:21:45,625
And I'll see you tomorrow.

419
00:21:46,708 --> 00:21:48,166
Namaste.

420
00:21:51,333 --> 00:21:54,625
(bright music)