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- What's up party people?
Welcome to Dedicate,

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your 30 day yoga journey.

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It's Day 19 and what's that?

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Benji, did you hear that?

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It's time to listen.

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Let's get started.

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(bright music)

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Okay, my darling friends,
let's begin lying down

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on the ground. Yes!

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Take your time
getting down to the earth.

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And when you get there,

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bring your feet as wide

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as your yoga mat and allow
your knees to fall together

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so that you can relax
the lower half of your body.

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Then bring your hands to
your ribcage or your belly,

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whatever feels good
and relax your shoulders.

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Alright, starting position.

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Close your eyes and imagine
Benji and I just 

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rolling up to you

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with a beautiful bright smile

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and imagine us rolling out

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a very luscious
red carpet for you,

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as an invitation to listen
to the sound or your breath.

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And

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not just because
that's what we do in yoga,

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but because what if
the sound of your breath

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was, not represented, but was

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your spirit, your soul,
the wisdom of your heart,

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your heart's song.

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What if we were to
look at it through that lens

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rather than all
this kind of arduous task

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of conscious
Pranayama technique.

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We're not throwing the
technique out the door.

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In fact, we're getting
closer to a place where we

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can really dig into
learning more

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Pranayama technique by simply

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reframing the way we look at it.

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So hopefully by now
you're settled in. (giggles)

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And, essentially, to summarize,

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there's a beautiful red
carpet that's been rolled out

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for you to 

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listen to your heart's song.

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And deep down I know you
know what I'm talking about.

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You know?

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Have you ever just like had
a feeling about something,

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but you didn't
really listen to it,

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or you didn't really speak up?

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So you already know to listen
to your body on the mat,

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I'm not gonna share that today.
You know that.

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Your body intelligence
is already kickin', 

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Day 19.

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Now I'll invite you to
bring the tip of your tongue

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to the roof of your mouth.

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And take a deep breath
in through your nose.

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Try to create a soft restriction
in the back of the throat

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so you can hear it.

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And I don't wanna make light
of this awesome Pranayama,

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but a great is image is
like that Darth Vader sound,

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that (breathing out heavily).

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So give it a couple tries.

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And then once you
feel like you're finding

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a little audible breath on
that inhale soft restriction,

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just exhale a-huh sound out
through the mouth, like this.

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(breathing out noisily)

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As if you were
fogging up a little window.

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And you're gonna fog it up and
you're gonna write your name.

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Alright, now let's
combine the two.

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So, tip of the tongue
on the roof of the mouth

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as you breathe in.

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Ha sound as you breathe out.

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Inhale.

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Exhale.

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Once more like this.

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And then we're
gonna keep this going,

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but the only difference
is we're gonna seal the lips

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on the exhale.
See what happens.

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Remember, we're just
here to learn, to explore.

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Give it your best shot.

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Inhaling, soft restriction
in the back of the throat.

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Exhaling.

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Soft restriction in
the back of the throat.

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And ultimately you're creating
this soft hissing sound

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that, once you get
in a little groove,

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sounds like the ocean.

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We call this Ujjayi breath,
or the victorious breath.

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Use it to anchor
your mind here as we move

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throughout our practice.

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And we'll take this
Pranayama with us into the rest

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of our days here
together as well.

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So baby steps, nice and easy.

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Okay.

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Press into the toes,
lift the heels,

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hug the knees up to the chest.

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You can turn to
one side or right away

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begin to rock and roll up and
down the length of your spine.

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Beautiful.

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When you rock up,
draw one heel in, any heel.

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Sit one foot in
front of the other.

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Take the arms all
the way up and overhead,

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and then exhale,
send it forward,

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starting to open
up through the hips.

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See if you can
keep this connection

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to your Ujjayi Pranayama.

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Work to keep the sit
bones reaching towards the mat,

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rather than rolling up.

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Starting to wake up the hips,
you can find soft,

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easy movement, maybe
swaying gently side to side.

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If you wanna go a little
deeper, you can tent the palms,

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just meaning to put a
little pole in the center

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of your palm,
press into the fingertips

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and bow the head.

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But definitely using
this to stay connected

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and evolve that Ujjayi breath,
that ocean sound.

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Listen.

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All right, now slowly
follow that ocean breath

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all the way back up.

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Keep the legs where they are.

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You're gonna swim
your fingertips around.

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Place the hands behind you,

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fingertips facing
toward the body.

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Option to stay on
the fingertips here

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or, if it's available,
maybe palms to the earth.

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Now in this next move,

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you're gonna
follow that ocean breath,

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so really listen to
the sound of your breath

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as you think about
sending your hip points forward,

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not up, but forward towards
the frontage of your mat.

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So here we go.

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We're gonna draw the shoulder
blades together to start.

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Lift the chest.

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Imagine pinching that pencil
between your shoulder blades

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so there really is like active,
upper back body here.

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Then with fingertips on the
earth or palms on the mat,

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we'll inhale with
that ocean breath.

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Exhale, protect the lower
back by drawing your navel in,

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lift the hips forward towards
the front edge of your mat.

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Beautiful. If this is too much,
you'll keep the hips on

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the ground and
just lift the chest.

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Thinking maybe
Upward Facing Dog or Cobra.

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Breathe here, opening
through the front body.

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Lengthening through the neck,
lots of integrity.

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Take one more breath here,
and exhale to release.

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Head over heart,
heart over pelvis,

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let's counter this in the
wrist by finding Thriller Arms.

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Inhale in, nice audible breath.

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Exhale to pull the
shoulders back into socket.

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Sweet.

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Reverse, let's take
the opposite foot in,

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opposite foot out.

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Inhale, reach for the sky,
find that ocean breath.

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Exhale, Forward Fold, breathing,
listening to the sound

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of your breath here as
you open up through the hips,

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finding soft, easy
movement if it feels good.

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And if you're new
to this audible breath,

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simply do your best.

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Keep an open mind and
there is a foundations

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of Ujjayi Pranayama breath

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on the Yoga
with Adriene channel

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so you take some time,
carve a little extra time

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to practice that
foundations video and

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go a little deeper if
you want the full tutorial.

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Sits bones, so your
bones actively reaching

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towards the ground here.

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Little bit of energy
in the feet and the toes

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to protect the knees.

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Take one more cycle of
breath here wherever you are.

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Oh, yeah, so good for the body.

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Slowly roll it up,
follow the sound of your breath.

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Swim the fingertips behind

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and we'll do
the same little ditty.

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Checking in with the upper
back body, lifting the chest,

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creating a
full body experience, right,

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integrating the whole package.

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Total wellness.

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Okay.

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Fingertips on the earth
or palms on the mat.

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We'll inhale,
lift the chest, the heart.

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You might stay here,
or lift the hips all the way up.

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Hip points reaching towards
the front edge of your mat.

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Think Cow Pose, think

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Upward Facing Dog, think Cobra.

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Take one more breath,
lots of awareness in the neck.

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Yes, and then slowly release.

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Awesome. Quick counter,
Thriller Arms, inhale in.

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Exhale, drawing the shoulders
back underneath the ears.

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Maybe nod the head,
a little yes, a little no,

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check in with the neck.

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Sweet, then continue this
motion all the way forward.

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Tabletop Position.

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Great. Quick little
circle with the hips,

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so you're gonna kick the
right foot up towards the sky

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and just draw a big circle
with your right knee one way

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couple times.

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And then the other way,
reverse it.

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Press into both palms
evenly as you do this.

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Find that ocean breath.

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Good, then switch.

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Kick the left foot
up towards the sky.

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Soft bend in the elbows,

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particularly if
you hyperextend here.

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Remember, soft bend, be loving.

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And carving a line,
connecting to the core,

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pressing into both palms
evenly, keeping a softness,

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a grace in your face,
keeping the jaw nice and soft.

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Reversing 

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your direction.

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Alright, then slowly release.

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Walk the palms forward,
curl the toes under,

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send the hips up and back,
Downward Facing Dog.

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Take a deep breath in here.

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And a long breath out.

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And a deep breath in.

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And close your eyes and
find stillness here, listen.

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Long breath out.

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You're doing great.

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One more cycle of breath.

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Fabulous.

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Slow descend of the
knees down to the earth.

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Quick hair toss for me.

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Okay. Walk the right hand
over to meet the left.

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Press into the top of
your back foot for stability

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as you slowly draw a big circle,
peek at me if you need to,

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with the right knee
all the way up and around

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and then we'll plant
the right foot up towards

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the front edge of your mat.

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If the right foot doesn't
make it, take your right hand

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to your ankle and
help guide your way there.

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So now we're here in a
little Lizard variation.

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We're gonna curl
the back toes under.

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Now, walk the back
knee back towards the earth,

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option to lift it if it
feels good in your body.

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Breath deep, pull the
right hip crease back.

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Find that Ujjayi breath,
that ocean sound.

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Now listen carefully.

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From here, we're gonna walk
the hands off the yoga mat,

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over towards the front
left corner of the mat.

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Think about your hands
being in Downward Facing Dog.

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Inhale to look forward.

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Exhale, bow the head,
chin to chest.

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Back knee lowered or lifted,
front knee over front ankle.

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Big stretch requiring you to
listen to your heart's song.

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Ujjayi breath,
nice audible breath.

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Good. Inhale,
lift the back knee.

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If it's lifted,
lift it even more.

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And then slowly release,
come back to center.

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You're just gonna rewind.

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So you're gonna
press into the top

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of the back foot for stability.

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You should feel your low belly,

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your lower abdominals
engage here.

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00:14:49,667 --> 00:14:52,667
And then we're just gonna
rewind, engage, engage, engage.

252
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Turn on the obliques,
come back all the way

253
00:14:55,708 --> 00:14:57,834
to Tabletop Position.

254
00:14:57,834 --> 00:14:59,041
Wag your tail.

255
00:14:59,917 --> 00:15:01,542
Shake it out.

256
00:15:01,542 --> 00:15:02,708
Alright.

257
00:15:02,708 --> 00:15:06,291
Now, walking the hands
towards the top right corner

258
00:15:06,291 --> 00:15:08,792
of the mat, pressing into
the top of your right foot

259
00:15:08,792 --> 00:15:10,875
for stability, cannot
emphasize this enough.

260
00:15:10,875 --> 00:15:14,333
Really press into the
top of your right foot.

261
00:15:14,333 --> 00:15:15,625
Then engage your core.

262
00:15:15,625 --> 00:15:17,500
Careful not to collapse
in your shoulders here.

263
00:15:17,500 --> 00:15:19,708
So use the training,
use all your tools.

264
00:15:19,708 --> 00:15:21,000
And here we go.

265
00:15:21,000 --> 00:15:23,792
Big circle with the left knee,
all the way up, up, up, up

266
00:15:23,792 --> 00:15:25,333
up, up, up, up.

267
00:15:25,333 --> 00:15:28,291
Keep going,
lift, lift, lift all the way

268
00:15:28,291 --> 00:15:30,083
'til you can get your
left foot on the ground.

269
00:15:30,083 --> 00:15:33,542
Doesn't make it, no prob,
use your hand to guide it

270
00:15:33,542 --> 00:15:35,041
towards the
frontage of your mat.

271
00:15:36,542 --> 00:15:38,625
Okay, so listen,
listen to the left

272
00:15:38,625 --> 00:15:40,417
and the right side of the body.

273
00:15:40,417 --> 00:15:42,792
Ultimately we're using
our yoga asana to balance

274
00:15:42,792 --> 00:15:44,333
the left and the
right side of the brain,

275
00:15:44,333 --> 00:15:46,083
the left and the
right side of the body.

276
00:15:46,083 --> 00:15:47,750
And they are different.

277
00:15:47,750 --> 00:15:50,250
Wildly different!

278
00:15:50,250 --> 00:15:51,375
So let's pay attention.

279
00:15:52,333 --> 00:15:53,667
Notice how this
side feels different.

280
00:15:53,667 --> 00:15:54,542
What's up, buddy?

281
00:15:56,166 --> 00:15:57,708
Breathe deep.

282
00:15:57,708 --> 00:16:00,792
Option to walk
the knee back a bit

283
00:16:01,875 --> 00:16:03,333
or lift the knee all the way.

284
00:16:04,959 --> 00:16:07,583
Now, once you've
found your Ujjayi breath,

285
00:16:07,583 --> 00:16:11,083
that ocean breath, you'll
walk the hands off the mat.

286
00:16:11,083 --> 00:16:14,959
Think Downward Dog, so strong
connection through the hands.

287
00:16:14,959 --> 00:16:17,708
Inhale in and then exhale,
bow the head.

288
00:16:21,667 --> 00:16:24,458
Lot of awareness
in the shoulders.

289
00:16:25,375 --> 00:16:28,750
Once again, working to
create a full-body experience,

290
00:16:28,750 --> 00:16:29,917
breathing deep.

291
00:16:39,625 --> 00:16:40,834
Inhale in.

292
00:16:42,417 --> 00:16:43,542
Exhale out.

293
00:16:44,417 --> 00:16:47,750
Inhale slowly,
make your way back.

294
00:16:47,750 --> 00:16:49,458
Take your time, take your time.

295
00:16:49,458 --> 00:16:51,291
Walk the hands back first.

296
00:16:52,125 --> 00:16:54,667
Then lower the right
knee if it is not already.

297
00:16:54,667 --> 00:16:56,708
And you're gonna just do a
rewind, but you're gonna need

298
00:16:56,708 --> 00:16:59,875
to connect to the full abdominal
wall here, so inhale in.

299
00:16:59,875 --> 00:17:01,000
You got this.

300
00:17:01,000 --> 00:17:04,542
Exhale, press into the top of
your back foot for stability.

301
00:17:04,542 --> 00:17:08,166
Lift the left knee,
light a fire in those obliques,

302
00:17:08,166 --> 00:17:10,375
bring it all the way
back, back, back.

303
00:17:11,166 --> 00:17:12,291
Awesome.

304
00:17:12,291 --> 00:17:16,583
Walk the knees together,
really together, arch to arch.

305
00:17:16,583 --> 00:17:18,125
Send the hips back.

306
00:17:18,125 --> 00:17:20,583
Inhale to look forward.

307
00:17:20,583 --> 00:17:24,333
Exhale, Balasana, you
can tent the palms here

308
00:17:24,333 --> 00:17:27,542
or drag the hands back,
whatever feels good.

309
00:17:29,291 --> 00:17:30,834
Ujjayi breath.

310
00:17:34,291 --> 00:17:38,083
So ride the wave
of the ocean here.

311
00:17:38,083 --> 00:17:42,125
Feel that crest and fall as you
breathe into your back body.

312
00:17:42,959 --> 00:17:46,250
And remember, we
are constantly changing.

313
00:17:47,125 --> 00:17:49,000
The only constant is change.

314
00:17:49,000 --> 00:17:50,291
You've heard it before.

315
00:17:51,375 --> 00:17:54,083
So showing up on our mat

316
00:17:54,083 --> 00:17:56,375
with a willingness
to really listen

317
00:17:56,375 --> 00:17:58,875
to the sound of the breath,
listen to the body.

318
00:18:00,375 --> 00:18:03,667
Listen to the practice and
whatever is revealing itself.

319
00:18:05,166 --> 00:18:09,500
This helps equip us with
the tools we need to move

320
00:18:12,333 --> 00:18:16,875
in a meaningful way off
the mat, but also in a way

321
00:18:18,333 --> 00:18:20,417
that goes with the flow, man.

322
00:18:25,333 --> 00:18:26,708
Riding the wave.

323
00:18:28,291 --> 00:18:30,875
Take one more moment
here to just surrender again

324
00:18:30,875 --> 00:18:32,959
to that which
you cannot control.

325
00:18:40,125 --> 00:18:42,875
And then take a moment to give
thanks for this little ditty,

326
00:18:42,875 --> 00:18:45,959
this practice, this opportunity
to check in with your breath

327
00:18:46,792 --> 00:18:48,291
and listen to your heart.

328
00:18:50,625 --> 00:18:51,708
So awesome.

329
00:18:56,166 --> 00:18:58,208
If you're in the zone,
you can stay here

330
00:18:58,208 --> 00:19:02,083
and just bring the palms
together up behind your head.

331
00:19:03,166 --> 00:19:05,583
If you're ready to rock
and roll and get a move on,

332
00:19:05,583 --> 00:19:07,959
then let's roll up
together nice and slow.

333
00:19:12,542 --> 00:19:14,125
Lots of hair tosses today.

334
00:19:15,667 --> 00:19:16,792
for Lizzo.

335
00:19:19,500 --> 00:19:20,917
Come to a nice comfortable seat.

336
00:19:20,917 --> 00:19:22,166
Bring your palms together.

337
00:19:22,166 --> 00:19:25,542
Let's seal this
with a kiss of the palms.

338
00:19:29,291 --> 00:19:30,166
Incredible.

339
00:19:30,166 --> 00:19:32,583
You're amazing.
Do you know that?

340
00:19:32,583 --> 00:19:34,667
Awesome work, thanks
for showing up today.

341
00:19:35,792 --> 00:19:37,458
Way to listen, way to lean in.

342
00:19:37,458 --> 00:19:40,208
I'll see you tomorrow,
but 'til then

343
00:19:40,208 --> 00:19:41,834
let's take a deep breath in.

344
00:19:43,333 --> 00:19:46,125
Connecting our best
and most beautiful self

345
00:19:48,834 --> 00:19:51,792
to everyone
practicing around the world,

346
00:19:51,792 --> 00:19:53,542
acknowledging the same in them.

347
00:19:54,375 --> 00:19:57,708
The highest in me
bows to the highest in you.

348
00:19:59,083 --> 00:20:00,708
Thanks everyone.

349
00:20:00,708 --> 00:20:01,542
Namaste.

350
00:20:03,500 --> 00:20:06,875
(bright music)