1
00:00:00,417 --> 00:00:02,333
- Howdy everyone,
and welcome to Dedicate

2
00:00:02,333 --> 00:00:03,708
your 30 day yoga journey.

3
00:00:03,708 --> 00:00:07,208
It's Day 20.

4
00:00:07,208 --> 00:00:08,458
Can you believe it?

5
00:00:08,458 --> 00:00:09,667
Today's practice is awesome.

6
00:00:09,667 --> 00:00:10,959
You're gonna
work up a little heat.

7
00:00:10,959 --> 00:00:13,625
Don't worry, don't panic,
I got your back.

8
00:00:13,625 --> 00:00:15,792
But I love this practice
at this point in the journey

9
00:00:15,792 --> 00:00:18,708
because this is really a
wonderful day to spiral in

10
00:00:18,708 --> 00:00:21,125
and go, "Why am I
doing this again?"

11
00:00:21,125 --> 00:00:24,917
And remember why you're here
and why this is important.

12
00:00:24,917 --> 00:00:26,542
So hop into something comfy

13
00:00:26,542 --> 00:00:29,458
and tap into your
true and authentic self.

14
00:00:29,458 --> 00:00:31,750
Let's get started.

15
00:00:31,750 --> 00:00:34,917
(bright music)

16
00:00:55,542 --> 00:00:56,250
Hi everyone.

17
00:00:56,250 --> 00:00:59,708
Okay, let's begin on all fours.

18
00:00:59,708 --> 00:01:01,333
Day 20, can you believe it?

19
00:01:01,333 --> 00:01:04,041
Holy moly we have 10 days left.

20
00:01:05,083 --> 00:01:07,125
Ah!

21
00:01:07,125 --> 00:01:09,875
You're amazing.
We are amazing.

22
00:01:09,875 --> 00:01:11,083
Let's begin.

23
00:01:14,625 --> 00:01:17,041
Alright, so we're right into it.

24
00:01:17,041 --> 00:01:19,125
Make sure today you
have a nice, wide base

25
00:01:19,125 --> 00:01:21,041
in your hands, not too narrow.

26
00:01:21,041 --> 00:01:24,125
So widen it up just a bit.

27
00:01:24,125 --> 00:01:26,792
Press into the tops of the
feet and let's rock and roll.

28
00:01:26,792 --> 00:01:30,041
Inhale, allow your
breath to lead the way.

29
00:01:30,041 --> 00:01:32,667
So inhale, drop the belly,
open your chest.

30
00:01:33,667 --> 00:01:36,458
Exhale, round through,
chin to chest.

31
00:01:38,166 --> 00:01:40,417
Warming up, put with
a little spinal flexion,

32
00:01:40,417 --> 00:01:43,208
but today's practice is

33
00:01:43,208 --> 00:01:48,000
a vinyasa inspired session.

34
00:01:50,166 --> 00:01:52,333
Not to torture you or push you

35
00:01:52,333 --> 00:01:54,208
but rather to help you

36
00:01:55,083 --> 00:01:57,458
lean away from mental chatter

37
00:01:57,458 --> 00:01:59,750
and trust your instincts.

38
00:01:59,750 --> 00:02:04,417
If you want to
move through your life

39
00:02:04,417 --> 00:02:07,375
in a way that
feels authentic and true

40
00:02:07,375 --> 00:02:09,875
you have to know
what that feels like.

41
00:02:09,875 --> 00:02:11,625
You have to identify with that.

42
00:02:11,625 --> 00:02:12,959
Also if you're a leader,

43
00:02:14,583 --> 00:02:17,708
an owner, a project manager,

44
00:02:18,542 --> 00:02:22,792
a caring human being, you
have to have that connection

45
00:02:22,792 --> 00:02:24,792
to your instincts and
your authenticity as well

46
00:02:24,792 --> 00:02:26,792
so that you can
be a good leader.

47
00:02:26,792 --> 00:02:30,166
And I absolutely believe
that the practice of yoga

48
00:02:30,166 --> 00:02:32,667
can help us with
all of these things.

49
00:02:33,792 --> 00:02:35,792
So check,

50
00:02:35,792 --> 00:02:39,583
you're already here,
you're already showin' up,

51
00:02:39,583 --> 00:02:41,583
doin' the work so
you're killin' it.

52
00:02:41,583 --> 00:02:43,417
Let's have some fun.

53
00:02:43,417 --> 00:02:45,208
Come back to Tabletop Position.

54
00:02:45,208 --> 00:02:48,083
Walk you hands forward,
curl the toes under.

55
00:02:48,083 --> 00:02:51,041
Think of today as a
approach to Downward Dog,

56
00:02:51,041 --> 00:02:52,959
this transition like a peel,

57
00:02:52,959 --> 00:02:56,083
like a momma bear is like,
well I don't know about a bear,

58
00:02:56,083 --> 00:03:00,917
but like a momma's peeling,
picking up her baby

59
00:03:00,917 --> 00:03:02,333
from its tail.

60
00:03:02,333 --> 00:03:04,417
(laughs)

61
00:03:04,417 --> 00:03:05,625
Downward Facing Dog.

62
00:03:07,375 --> 00:03:09,041
The image was in my head,

63
00:03:09,041 --> 00:03:12,792
but maybe it did land.

64
00:03:12,792 --> 00:03:15,708
Point is no hoisting or
jerking yourself around.

65
00:03:15,708 --> 00:03:18,959
We do that
plenty off the yoga mat.

66
00:03:18,959 --> 00:03:20,875
So on the yoga
mat it is of course,

67
00:03:20,875 --> 00:03:25,083
our opportunity
to check in and ask,

68
00:03:25,083 --> 00:03:27,458
"How am I moving?
How am I breathing?"

69
00:03:28,542 --> 00:03:30,583
"Am I going through the motions

70
00:03:30,583 --> 00:03:32,417
"or am I kind of
being true to myself?"

71
00:03:32,417 --> 00:03:34,125
Like, "I am kinda in a
funky mood today?

72
00:03:34,125 --> 00:03:36,041
"Am I peddling my feet out,

73
00:03:36,041 --> 00:03:39,166
"am I movin' my
tongue around in my mouth

74
00:03:39,166 --> 00:03:41,041
"or am I kind of numb?"

75
00:03:41,041 --> 00:03:44,750
And if numb is the answer,
darling friends I know,

76
00:03:44,750 --> 00:03:47,083
I know that that's real too.

77
00:03:47,083 --> 00:03:49,041
So we're just
checking in with what is.

78
00:03:50,625 --> 00:03:51,917
Mhmmm, mhmmm.

79
00:03:51,917 --> 00:03:53,125
Let's light up the core.

80
00:03:53,125 --> 00:03:55,458
Inhale, lift the heels.

81
00:03:55,458 --> 00:03:57,542
Lift the hip points up high.

82
00:03:57,542 --> 00:03:58,917
Navel draws up and in

83
00:03:58,917 --> 00:04:01,625
and we're gonna slowly
roll through the spine,

84
00:04:01,625 --> 00:04:03,959
come forward to plank.

85
00:04:03,959 --> 00:04:06,333
Yes, inhale in, exhale.

86
00:04:06,333 --> 00:04:09,500
Take it up and back,
reverse it, Downward Facing Dog.

87
00:04:10,917 --> 00:04:12,250
With your breath inhale,

88
00:04:12,250 --> 00:04:15,875
start with the navel drawing
up, hug the lower ribs in

89
00:04:15,875 --> 00:04:18,959
and last thing is
that we gaze forward Plank

90
00:04:18,959 --> 00:04:20,291
and then reverse it.

91
00:04:20,291 --> 00:04:22,542
Hollow through
the upper back body,

92
00:04:22,542 --> 00:04:24,917
pressing up and back,
Downward Facing Dog.

93
00:04:24,917 --> 00:04:27,041
You got this, do one
more with your breath.

94
00:04:28,458 --> 00:04:30,708
Getting stronger everyday,

95
00:04:30,708 --> 00:04:32,959
not just in the
body but in the mind

96
00:04:32,959 --> 00:04:34,542
and the relationship
between the two,

97
00:04:34,542 --> 00:04:36,333
Downward Facing Dog.

98
00:04:38,625 --> 00:04:40,667
Bend the knees,
inhale, look forward.

99
00:04:40,667 --> 00:04:41,834
We're gonna do Ragdoll today.

100
00:04:41,834 --> 00:04:43,959
Exhale, step one
foot and then the other.

101
00:04:43,959 --> 00:04:46,000
And it doesn't
have to be two steps.

102
00:04:46,000 --> 00:04:48,583
It can be as many
steps as you need,

103
00:04:48,583 --> 00:04:49,959
just one foot
and then the other,

104
00:04:49,959 --> 00:04:52,375
so really mindful with the feet.

105
00:04:53,250 --> 00:04:56,500
Inhale halfway lift,
find length. 

106
00:04:56,500 --> 00:04:59,417
Exhale to soften and fold.

107
00:04:59,417 --> 00:05:02,083
For this one bend
your knees generously

108
00:05:02,083 --> 00:05:04,750
so we roll up our, quite often.

109
00:05:04,750 --> 00:05:06,166
For this one today,
see if you can

110
00:05:06,166 --> 00:05:07,375
bend your knees generously

111
00:05:07,375 --> 00:05:08,291
and we're gonna pause here,

112
00:05:08,291 --> 00:05:10,792
just waking up the
muscles of the legs.

113
00:05:10,792 --> 00:05:12,708
So bend your knees, bend
your knees, bend you knees,

114
00:05:12,708 --> 00:05:15,417
get your center down low,
legs might be shaking here.

115
00:05:15,417 --> 00:05:17,375
We're pressing into all
four corners of the feet

116
00:05:17,375 --> 00:05:19,458
and when you meet
your appropriate edge,

117
00:05:19,458 --> 00:05:20,291
when you're legs are like,

118
00:05:20,291 --> 00:05:21,542
"Okay, I'm awake,"

119
00:05:21,542 --> 00:05:23,583
that's when we'll
roll it up to Mountain.

120
00:05:29,875 --> 00:05:32,000
Stand up nice and tall.

121
00:05:32,917 --> 00:05:36,500
Right away on your next
inhale send the fingertips out

122
00:05:36,500 --> 00:05:39,417
left to right, Texas T,
open your heart.

123
00:05:39,417 --> 00:05:42,208
Exhale, hands come
together, Anjali Mudra.

124
00:05:43,542 --> 00:05:46,458
Good, chin to chest,
reach behind,

125
00:05:46,458 --> 00:05:48,959
on a big breath in,
reach the fingertips up

126
00:05:48,959 --> 00:05:51,083
towards the ceiling or the sky,

127
00:05:51,083 --> 00:05:54,375
and exhale,
Forward Fold all the way down.

128
00:05:55,250 --> 00:05:57,208
Inhale, lift up halfway.

129
00:05:58,834 --> 00:06:00,625
Exhale to soften and fold.

130
00:06:00,625 --> 00:06:02,750
Root to rise here,
spread the fingertips,

131
00:06:02,750 --> 00:06:04,417
bend your knees
generously if you can.

132
00:06:04,417 --> 00:06:06,166
Strong legs
today as you power up.

133
00:06:06,166 --> 00:06:08,500
Inhale, reach for the sky.

134
00:06:08,500 --> 00:06:10,625
Exhale, hands to heart.

135
00:06:10,625 --> 00:06:13,250
Mmm, find that loop of energy,

136
00:06:13,250 --> 00:06:16,083
that connection as you lift
up through the front body,

137
00:06:16,083 --> 00:06:17,250
ground through the back body.

138
00:06:17,250 --> 00:06:20,166
I could give you
24 alignment cues here

139
00:06:20,166 --> 00:06:23,583
but instead if you just think
about your energetic body,

140
00:06:23,583 --> 00:06:27,625
you're lifting in places
where you can find lift

141
00:06:27,625 --> 00:06:30,875
and you're grounding in
places where you can ground,

142
00:06:30,875 --> 00:06:33,375
maybe in the fingers,
the elbows rather.

143
00:06:34,291 --> 00:06:36,166
You're gonna come into
alignment for your body.

144
00:06:36,166 --> 00:06:38,750
Because what's in alignment
for somebody else's body

145
00:06:38,750 --> 00:06:42,667
may not be what is
perfect alignment for your body.

146
00:06:42,667 --> 00:06:45,375
So we start to train ourselves
to kind of pay attention

147
00:06:45,375 --> 00:06:49,250
to these things on our own and
our home practicing blossoms.

148
00:06:49,250 --> 00:06:52,208
Okay, ready?
Here we go. Big breath in.

149
00:06:53,333 --> 00:06:55,417
Long breath out,
relax your shoulders.

150
00:06:56,458 --> 00:06:59,250
Take a second,
set a little intention.

151
00:06:59,250 --> 00:07:01,792
What do you want to lead
with here in your vinyasa?

152
00:07:02,750 --> 00:07:03,834
Love?

153
00:07:04,417 --> 00:07:05,500
Trust? 

154
00:07:06,667 --> 00:07:07,917
A clear mind?

155
00:07:08,834 --> 00:07:10,041
Clarity?

156
00:07:11,083 --> 00:07:13,625
 Maybe a bit of bravery?

157
00:07:17,000 --> 00:07:17,834
Breath?

158
00:07:21,458 --> 00:07:24,166
Take a second
to decide, to choose.

159
00:07:31,417 --> 00:07:34,291
Alright, let's giddy up.
Soft bend in the knees.

160
00:07:34,291 --> 00:07:35,875
Inhale, reach for the sky.

161
00:07:37,583 --> 00:07:39,375
Exhale, Forward Fold.

162
00:07:41,500 --> 00:07:43,083
Inhale halfway lift.

163
00:07:44,583 --> 00:07:47,375
Exhale release and
step the right foot back.

164
00:07:48,834 --> 00:07:50,917
Inhale, lower the back knee,

165
00:07:50,917 --> 00:07:53,792
reach the fingertips all
the way up, a big stretch.

166
00:07:53,792 --> 00:07:57,375
From here exhale,
anchor you navel to your spine

167
00:07:57,375 --> 00:07:59,125
as you straighten the front leg

168
00:07:59,125 --> 00:08:02,500
and slowly bring the
fingertips to the earth.

169
00:08:02,500 --> 00:08:03,750
Breathe in here.

170
00:08:04,667 --> 00:08:07,875
Breathe out, then
rolling through the left foot.

171
00:08:08,875 --> 00:08:11,333
Inhale, lift the back knee,
reach the right,

172
00:08:11,333 --> 00:08:13,542
excuse me, both
fingertips forward, up and back.

173
00:08:13,542 --> 00:08:16,291
Reaching the right heel
towards the back of your mat.

174
00:08:16,291 --> 00:08:20,458
Inhale in and exhale,
release it all the way down.

175
00:08:20,458 --> 00:08:22,291
From here
straighten the front leg,

176
00:08:22,291 --> 00:08:24,250
pull the left hip crease back.

177
00:08:24,250 --> 00:08:27,125
Lift your right heel,
Pyramid Variation.

178
00:08:27,125 --> 00:08:29,500
Both legs are straight,
take a deep breath in.

179
00:08:30,708 --> 00:08:32,333
And a long breath out.

180
00:08:33,458 --> 00:08:35,333
Beautiful, bend the front knee,

181
00:08:35,333 --> 00:08:38,458
bend the back knee, step the
back foot up to meet the front.

182
00:08:38,458 --> 00:08:40,917
Inhale halfway lift.

183
00:08:40,917 --> 00:08:43,250
Exhale soften and fold,
bend your knees.

184
00:08:43,250 --> 00:08:44,959
Start to wake up
the legs even more.

185
00:08:44,959 --> 00:08:47,208
Inhale, root to rise,
reach for the sky.

186
00:08:47,208 --> 00:08:48,959
Big breath, big stretch.

187
00:08:48,959 --> 00:08:51,417
Exhale, take it right
back down, Forward Fold.

188
00:08:53,125 --> 00:08:55,708
Inhale halfway lift,
find length.

189
00:08:55,708 --> 00:08:58,083
Tug the shoulders
away from the ears.

190
00:08:58,083 --> 00:09:01,166
Exhale, release and step the
left toes back all the way.

191
00:09:02,458 --> 00:09:03,959
Lower the back knee.

192
00:09:03,959 --> 00:09:06,792
Inhale, sweep the
fingertips forward, up and back.

193
00:09:06,792 --> 00:09:08,834
Big breath, big stretch.

194
00:09:08,834 --> 00:09:10,792
From here your
navel draws in and back

195
00:09:10,792 --> 00:09:13,500
and it's from here that we pull
the elbows, the wrists down,

196
00:09:13,500 --> 00:09:17,125
straighten the front leg,
fingertips come to the mat.

197
00:09:17,125 --> 00:09:21,250
One cycle of breath here,
in and out.

198
00:09:22,750 --> 00:09:24,708
Awesome, rolling
through the right foot

199
00:09:24,708 --> 00:09:26,333
dig into the right heel,

200
00:09:26,333 --> 00:09:27,750
come all the way through,

201
00:09:27,750 --> 00:09:29,583
lift the back
knee on a breath in,

202
00:09:29,583 --> 00:09:31,500
sweep the
fingertips forward, up and back.

203
00:09:31,500 --> 00:09:35,708
Strong legs, guys hold on
to your center, high lunge.

204
00:09:35,708 --> 00:09:37,333
Inhale, lift your chest.

205
00:09:38,500 --> 00:09:41,000
Exhale, rain it down,
soft and easy.

206
00:09:41,834 --> 00:09:42,792
Straighten the front leg

207
00:09:42,792 --> 00:09:44,834
by pulling the
right hip crease back.

208
00:09:44,834 --> 00:09:46,208
Left heel come up, up, up.

209
00:09:46,208 --> 00:09:48,667
So really exaggerate
that in the back foot.

210
00:09:48,667 --> 00:09:50,250
Pyramid Variation.

211
00:09:50,250 --> 00:09:53,291
Bow the head, one cycle
of breath here, in 

212
00:09:55,375 --> 00:09:56,291
and out.

213
00:09:58,542 --> 00:10:01,792
Great, bend the front knee,
bend the back knee.

214
00:10:01,792 --> 00:10:04,291
From you center,
from you midline,

215
00:10:04,291 --> 00:10:07,708
rock that back foot up to
meet the front, Forward Fold.

216
00:10:07,708 --> 00:10:12,000
Inhale halfway, lift, draw the
shoulders away from the ears.

217
00:10:12,000 --> 00:10:13,125
Create length.

218
00:10:13,125 --> 00:10:15,750
Exhale to soften and fold.

219
00:10:15,750 --> 00:10:16,959
Bend the knees generously.

220
00:10:16,959 --> 00:10:19,708
Get your bum, your hips
down low, wake up the legs,

221
00:10:19,708 --> 00:10:21,500
press through all four
corners of the feet.

222
00:10:21,500 --> 00:10:23,041
Root to rise here, inhale.

223
00:10:23,041 --> 00:10:26,125
Power through, press into
the earth, reach for the sky.

224
00:10:26,125 --> 00:10:28,500
Exhale, rain it down,
Forward Fold.

225
00:10:29,708 --> 00:10:32,208
Inhale halfway lift, lengthen.

226
00:10:33,083 --> 00:10:36,125
Exhale, soften and fold, bow.

227
00:10:36,125 --> 00:10:37,166
Great, bend the knees.

228
00:10:37,166 --> 00:10:39,500
Plant the palms,
step the right toes back.

229
00:10:39,500 --> 00:10:41,708
Step the left toes back.

230
00:10:41,708 --> 00:10:43,917
Inhale to look forward,
shift forward.

231
00:10:43,917 --> 00:10:45,708
Exhale to lower to the belly.

232
00:10:47,125 --> 00:10:48,834
Draw the shoulders
away from the ears.

233
00:10:48,834 --> 00:10:50,166
Hug the elbows
into the side body,

234
00:10:50,166 --> 00:10:52,458
press into the tops of
your feet and the pubic bone

235
00:10:52,458 --> 00:10:55,125
and inhale, rise up,
Bhujangasana.

236
00:10:55,125 --> 00:10:57,708
Exhale, slowly release.

237
00:10:57,708 --> 00:10:59,875
Curl the toes under,
lift the kneecaps,

238
00:10:59,875 --> 00:11:02,166
tone the quadriceps, inhale in.

239
00:11:02,166 --> 00:11:05,375
Exhale, press up to
Plank or Half Plank.

240
00:11:05,375 --> 00:11:07,959
When you get there,
keep you gaze down.

241
00:11:07,959 --> 00:11:10,166
Quietly whisper to yourself,
"I am strong."

242
00:11:11,375 --> 00:11:12,750
I am strong.

243
00:11:12,750 --> 00:11:15,291
Downward Facing Dog.
Send the hips up high and back,

244
00:11:15,291 --> 00:11:16,959
claw through the fingertips.

245
00:11:16,959 --> 00:11:19,250
One cycle of breath here, in

246
00:11:20,875 --> 00:11:22,208
and out.

247
00:11:23,625 --> 00:11:24,750
Anchor the left heel.

248
00:11:24,750 --> 00:11:26,792
Inhale, lift the
right leg up high.

249
00:11:26,792 --> 00:11:30,166
Exhale, shift forward, knee
to nose, only one of these.

250
00:11:30,166 --> 00:11:33,333
Inhale, kick it up,
right foot to the sky.

251
00:11:33,333 --> 00:11:35,208
Exhale, step it all the way up.

252
00:11:36,208 --> 00:11:38,750
Squeeze the inner
thighs together, high lunge.

253
00:11:38,750 --> 00:11:41,917
Inhale, sweep the
fingertips forward, up and back.

254
00:11:41,917 --> 00:11:44,667
Big breath here, big stretch.
You got it.

255
00:11:45,625 --> 00:11:47,458
Inhale, carve a
line with your nose.

256
00:11:47,458 --> 00:11:48,750
Look all the way up.

257
00:11:48,750 --> 00:11:53,125
Exhale, take up space as you
rotate, open up, Warrior II.

258
00:11:53,125 --> 00:11:55,166
Beautiful, inhale in here.

259
00:11:55,166 --> 00:11:57,375
Exhale, head over heart,
heart over pelvis,

260
00:11:57,375 --> 00:11:59,542
relax your shoulders down.

261
00:11:59,542 --> 00:12:02,542
Now inhale in, exhale,
bend your right elbow.

262
00:12:02,542 --> 00:12:04,625
Bring it to the
top of the right thigh.

263
00:12:04,625 --> 00:12:06,708
Then we're gonna take
the left fingertips forward,

264
00:12:06,708 --> 00:12:08,750
just in front of your face.

265
00:12:08,750 --> 00:12:11,250
Plug that shoulder in,
take a deep breath.

266
00:12:11,250 --> 00:12:13,458
Engage your left inner thigh.

267
00:12:13,458 --> 00:12:16,417
Then as if you were smoothing
your left palm on a surface,

268
00:12:16,417 --> 00:12:18,708
slowly send your left fingertips

269
00:12:18,708 --> 00:12:20,542
toward the front of your mat.

270
00:12:20,542 --> 00:12:23,583
Feel that connection from the
outer edge of the back foot

271
00:12:23,583 --> 00:12:25,250
through your left hip,
your left shoulder,

272
00:12:25,250 --> 00:12:27,166
your left wrist and beyond.

273
00:12:27,166 --> 00:12:29,500
Take a deep
breath in here, inhale.

274
00:12:29,500 --> 00:12:31,166
Exhale, check it out,
big move here,

275
00:12:31,166 --> 00:12:32,792
straighten through
the front leg.

276
00:12:32,792 --> 00:12:34,458
Reach it back, Reverse Triangle,

277
00:12:34,458 --> 00:12:37,542
right fingertips all
the way up and then back.

278
00:12:37,542 --> 00:12:39,667
Big breath here, inhale.

279
00:12:39,667 --> 00:12:43,125
Exhale, cartwheel all the way
back to your nice, low lunge.

280
00:12:44,250 --> 00:12:46,583
Plant the palms,
step the right toes back.

281
00:12:46,583 --> 00:12:47,875
Inhale to shift forward,

282
00:12:47,875 --> 00:12:49,625
keep the elbow
hugging into the side body

283
00:12:49,625 --> 00:12:52,708
as you slow and with
control lower to the belly.

284
00:12:52,708 --> 00:12:55,750
Find your foundation,
follow your breath.

285
00:12:55,750 --> 00:12:59,083
Inhale, Bhujangasana, Cobra.

286
00:12:59,083 --> 00:13:00,834
Exhale to release.

287
00:13:00,834 --> 00:13:04,000
Lift the kneecaps,
tone your quads, inhale in.

288
00:13:04,000 --> 00:13:08,041
Exhale, press up, power up,
Plank Pose or Half Plank.

289
00:13:08,041 --> 00:13:10,083
Gaze down, take all the wrinkles

290
00:13:10,083 --> 00:13:11,291
out of the back of your neck,

291
00:13:11,291 --> 00:13:12,834
hollow through
the upper back body

292
00:13:12,834 --> 00:13:14,792
and quietly whisper to yourself,

293
00:13:14,792 --> 00:13:15,875
"I am brave."

294
00:13:16,792 --> 00:13:18,583
I am brave.

295
00:13:18,583 --> 00:13:21,125
Hips up high and back,
Downward Facing Dog.

296
00:13:21,125 --> 00:13:23,583
Don't think, stay present.

297
00:13:25,625 --> 00:13:26,458
You're doing great.

298
00:13:26,458 --> 00:13:29,959
Anchor the right heel, inhale,
lift the left leg up high.

299
00:13:29,959 --> 00:13:31,875
Exhale, shift it forward,
knee to nose.

300
00:13:32,792 --> 00:13:34,041
Inhale, kick it up.

301
00:13:35,166 --> 00:13:36,917
Exhale, step it all the way up.

302
00:13:38,208 --> 00:13:40,834
Squeeze the inner thighs,
find your center first

303
00:13:40,834 --> 00:13:43,417
then when you're ready,
sweep the fingertips forward,

304
00:13:43,417 --> 00:13:46,458
up and back, high lunge.

305
00:13:46,458 --> 00:13:48,708
Head over heart,
heart over pelvis here.

306
00:13:48,708 --> 00:13:50,166
Carve a line with your nose.

307
00:13:50,166 --> 00:13:52,750
Look forward,
find that energetic lift

308
00:13:52,750 --> 00:13:54,750
through the front and that
grounding through the back.

309
00:13:54,750 --> 00:13:56,333
It'll help you find stability.

310
00:13:57,333 --> 00:13:59,708
Yes, then inhale,
reach a little higher.

311
00:13:59,708 --> 00:14:02,125
Exhale, take up space as
you open up to the right,

312
00:14:02,125 --> 00:14:04,041
Warrior II,
back toes turned in.

313
00:14:04,959 --> 00:14:07,375
Find your footing here,
drop your center down.

314
00:14:07,375 --> 00:14:10,000
Welcome that warmth,
that heat as you breathe in.

315
00:14:11,000 --> 00:14:12,959
Relax the shoulders
as you breathe out.

316
00:14:14,125 --> 00:14:16,834
Long neck, inhale in,

317
00:14:16,834 --> 00:14:18,291
Exhale, bend your left elbow,

318
00:14:18,291 --> 00:14:20,417
bring it to the
top of the left thigh,

319
00:14:20,417 --> 00:14:23,750
left femur or thigh
bone kind of hugging in here

320
00:14:23,750 --> 00:14:27,083
to support you, front
knee over front ankle.

321
00:14:27,083 --> 00:14:29,917
Then take your right fingertips
now in front of your face,

322
00:14:29,917 --> 00:14:31,458
plug that shoulder into socket

323
00:14:31,458 --> 00:14:34,458
and as if you were smoothing
your right hand on a counter,

324
00:14:34,458 --> 00:14:36,875
you're gonna smooth it
and take the right fingertips

325
00:14:36,875 --> 00:14:39,041
all the way up
towards the front of the mat.

326
00:14:39,041 --> 00:14:41,291
Careful not to
collapse on the left shoulder.

327
00:14:42,375 --> 00:14:44,083
Now feel that connection.

328
00:14:45,708 --> 00:14:47,291
Outer edge of the right foot

329
00:14:48,166 --> 00:14:49,875
to the right hip,
to the right shoulders

330
00:14:49,875 --> 00:14:52,417
as you spiral your
heart up towards the sky,

331
00:14:52,417 --> 00:14:53,875
take one more
deep breath in here.

332
00:14:53,875 --> 00:14:55,458
You're doing awesome.

333
00:14:55,458 --> 00:14:57,708
Then find the grace,
move from your center

334
00:14:57,708 --> 00:14:59,875
as you send your right
fingertips up and back,

335
00:14:59,875 --> 00:15:01,875
straighten through that left leg

336
00:15:01,875 --> 00:15:03,667
and we take it
to Reverse Triangle,

337
00:15:03,667 --> 00:15:05,917
left fingertips
up towards the sky

338
00:15:05,917 --> 00:15:07,667
and then maybe all the way back.

339
00:15:08,792 --> 00:15:10,333
Take a deep breath in.

340
00:15:11,208 --> 00:15:13,792
Follow your breath all the
way back down to your lunge.

341
00:15:13,792 --> 00:15:15,792
Big move.

342
00:15:15,792 --> 00:15:19,250
Beautiful. Plant the palms,
step the left toes back.

343
00:15:19,250 --> 00:15:21,542
Inhale the shift forward,
look forward.

344
00:15:21,542 --> 00:15:23,333
Exhale, lower to your belly.

345
00:15:24,250 --> 00:15:28,000
Inhale, Cobra, try to find
something new here Bhujangasana.

346
00:15:28,792 --> 00:15:32,250
And then exhale to
soften and release.

347
00:15:32,250 --> 00:15:36,834
From here press to all fours,
bring the big toes together.

348
00:15:36,834 --> 00:15:38,917
Open the knees as
wide as your yoga mat.

349
00:15:38,917 --> 00:15:40,667
Inhale to look forward

350
00:15:40,667 --> 00:15:42,917
and exhale to
send the hips back,

351
00:15:42,917 --> 00:15:45,417
Extended Child's Pose.

352
00:15:45,417 --> 00:15:48,166
Close your eyes, inhale in.

353
00:15:49,041 --> 00:15:51,291
And exhale to
relax your shoulders.

354
00:15:56,375 --> 00:15:58,208
Soften through your jaw.

355
00:16:00,542 --> 00:16:03,208
Give your thinking mind a
break here the best you can

356
00:16:03,208 --> 00:16:07,375
and listen to the
sound of that ocean breath.

357
00:16:21,166 --> 00:16:22,500
And we'll tuck the chin in

358
00:16:22,500 --> 00:16:26,000
and use the hands,
or your paws on the earth

359
00:16:26,000 --> 00:16:29,041
to slowly roll up
and you'll walk the knees

360
00:16:29,041 --> 00:16:30,625
in line with the hip points

361
00:16:30,625 --> 00:16:32,166
and lead with your heart,

362
00:16:32,166 --> 00:16:33,458
lift your heart all the way up

363
00:16:33,458 --> 00:16:35,875
as you come on to
the shins and the knees

364
00:16:35,875 --> 00:16:37,083
and right away if your knees

365
00:16:37,083 --> 00:16:40,458
start to have a
little chit chat,

366
00:16:40,458 --> 00:16:41,959
no problem, you
can just take your mat

367
00:16:41,959 --> 00:16:44,583
and double up on the mat
creating a little padding.

368
00:16:46,125 --> 00:16:47,917
Alright and then when you're set

369
00:16:47,917 --> 00:16:50,834
bring the palms together
and interlace the fingertips.

370
00:16:50,834 --> 00:16:53,208
Keep your index
finger pointing up and out.

371
00:16:54,125 --> 00:16:56,333
I call this Steeple Grip.

372
00:16:56,333 --> 00:16:58,166
So you'll take your Steeple Grip

373
00:16:58,166 --> 00:17:01,208
and send it forward kind
of like Charlie's Angels,

374
00:17:01,208 --> 00:17:03,208
elbow creases
up towards the sky,

375
00:17:03,208 --> 00:17:05,792
upper arm bones are
rotating down and out,

376
00:17:05,792 --> 00:17:08,625
that same spiral
we've been playing with.

377
00:17:08,625 --> 00:17:11,834
And then, because I find
this so much more beneficial,

378
00:17:11,834 --> 00:17:14,208
and loving, and transformational

379
00:17:14,208 --> 00:17:17,041
than a bunch of
relentless crunches,

380
00:17:17,041 --> 00:17:18,583
keep working on this contraction

381
00:17:18,583 --> 00:17:20,959
that we've been playing with
of bringing the low belly,

382
00:17:20,959 --> 00:17:22,792
lower abdominals in and up

383
00:17:22,792 --> 00:17:26,125
and the upper
abdominals down and in.

384
00:17:26,125 --> 00:17:29,458
So a coming
together of that third chakra

385
00:17:29,458 --> 00:17:31,917
which is all about like I am,

386
00:17:31,917 --> 00:17:36,542
I am strong, I am what I am.

387
00:17:37,125 --> 00:17:39,542
Alright, inhale, lift the chest.

388
00:17:39,542 --> 00:17:40,917
Here we go, exhale,

389
00:17:40,917 --> 00:17:43,083
navel draws in and we
find that contraction here.

390
00:17:43,083 --> 00:17:45,291
Do not move that back without
finding this contraction.

391
00:17:45,291 --> 00:17:48,083
Just lean back, way back.

392
00:17:48,083 --> 00:17:50,333
Great, inhale to come up.

393
00:17:50,333 --> 00:17:52,375
Exhale, slowly lean back.

394
00:17:53,208 --> 00:17:55,959
Inhale to come up,
targeting the abdominal wall.

395
00:17:55,959 --> 00:17:57,291
You are going to
feel this in your legs,

396
00:17:57,291 --> 00:17:58,834
strengthening the quads.

397
00:17:58,834 --> 00:18:00,792
Inhale, rise.

398
00:18:00,792 --> 00:18:02,417
Exhale, lean back.

399
00:18:03,041 --> 00:18:04,708
Inhale, to rise.

400
00:18:04,708 --> 00:18:05,917
Exhale, lean back.

401
00:18:06,917 --> 00:18:08,750
Inhale, rise.

402
00:18:08,750 --> 00:18:10,417
Exhale, lean back.

403
00:18:10,417 --> 00:18:12,542
One more time, inhale, rise.

404
00:18:12,542 --> 00:18:13,834
Exhale, lean back and hold.

405
00:18:13,834 --> 00:18:15,875
This is going
to help your Forearm Plank.

406
00:18:15,875 --> 00:18:17,375
If you want to get
upside down eventually

407
00:18:17,375 --> 00:18:18,291
this is gonna be great.

408
00:18:18,291 --> 00:18:20,625
Send your sits bones
towards the backs of you knees,

409
00:18:20,625 --> 00:18:22,583
just like we do in Bridge Pose.

410
00:18:22,583 --> 00:18:25,708
You're here for
three, two, and on the one,

411
00:18:25,708 --> 00:18:29,166
with control rise up,
release the hands,

412
00:18:29,166 --> 00:18:32,291
inhale, reach for the
sky just nice and easy

413
00:18:32,291 --> 00:18:34,667
and exhale, hands to heart.

414
00:18:34,667 --> 00:18:36,959
Great, we'll come to a nice,
comfortable seat.

415
00:18:36,959 --> 00:18:39,250
Take your time, come down.

416
00:18:39,250 --> 00:18:41,667
If you need to
shake the legs out

417
00:18:41,667 --> 00:18:43,291
don't forget this is your time,

418
00:18:43,291 --> 00:18:44,500
your practice.

419
00:18:49,041 --> 00:18:53,166
Your life to lead.

420
00:18:55,166 --> 00:18:58,875
Your precious life in
this one precious body.

421
00:18:58,875 --> 00:19:00,208
So how we move matters.

422
00:19:00,208 --> 00:19:04,500
Perhaps, and we
might think that our voice

423
00:19:04,500 --> 00:19:06,500
or our body doesn't matter,

424
00:19:09,750 --> 00:19:13,834
but sometimes the world reflects
back to us that it might.

425
00:19:13,834 --> 00:19:17,667
And so thank you so
much for taking the time

426
00:19:17,667 --> 00:19:21,083
to be with yourself,
and learn about yourself,

427
00:19:21,083 --> 00:19:22,792
and work with your body,
and with your breath

428
00:19:22,792 --> 00:19:24,625
so that you can be
the best version of you

429
00:19:24,625 --> 00:19:28,041
and find your
meaningful contribution

430
00:19:28,041 --> 00:19:30,375
to society and
serve others of the world.

431
00:19:31,375 --> 00:19:32,625
You rock!

432
00:19:32,625 --> 00:19:35,667
Let's bring the palms together,
thumbs up to third eye.

433
00:19:35,667 --> 00:19:37,250
Take a deep breath in,

434
00:19:39,166 --> 00:19:40,792
and we'll close it

435
00:19:40,792 --> 00:19:44,625
by bowing the chin to
the chest and whispering,

436
00:19:46,041 --> 00:19:47,166
Namaste.

437
00:19:50,208 --> 00:19:53,041
(bright music)