- Howdy everyone,
and welcome to Dedicate

your 30 day yoga journey.

It's Day 20.

Can you believe it?

Today's practice is awesome.

You're gonna
work up a little heat.

Don't worry, don't panic,
I got your back.

But I love this practice
at this point in the journey

because this is really a
wonderful day to spiral in

and go, "Why am I
doing this again?"

And remember why you're here
and why this is important.

So hop into something comfy

and tap into your
true and authentic self.

Let's get started.

(bright music)

Hi everyone.

Okay, let's begin on all fours.

Day 20, can you believe it?

Holy moly we have 10 days left.

Ah!

You're amazing.
We are amazing.

Let's begin.

Alright, so we're right into it.

Make sure today you
have a nice, wide base

in your hands, not too narrow.

So widen it up just a bit.

Press into the tops of the
feet and let's rock and roll.

Inhale, allow your
breath to lead the way.

So inhale, drop the belly,
open your chest.

Exhale, round through,
chin to chest.

Warming up, put with
a little spinal flexion,

but today's practice is

a vinyasa inspired session.

Not to torture you or push you

but rather to help you

lean away from mental chatter

and trust your instincts.

If you want to
move through your life

in a way that
feels authentic and true

you have to know
what that feels like.

You have to identify with that.

Also if you're a leader,

an owner, a project manager,

a caring human being, you
have to have that connection

to your instincts and
your authenticity as well

so that you can
be a good leader.

And I absolutely believe
that the practice of yoga

can help us with
all of these things.

So check,

you're already here,
you're already showin' up,

doin' the work so
you're killin' it.

Let's have some fun.

Come back to Tabletop Position.

Walk you hands forward,
curl the toes under.

Think of today as a
approach to Downward Dog,

this transition like a peel,

like a momma bear is like,
well I don't know about a bear,

but like a momma's peeling,
picking up her baby

from its tail.

(laughs)

Downward Facing Dog.

The image was in my head,

but maybe it did land.

Point is no hoisting or
jerking yourself around.

We do that
plenty off the yoga mat.

So on the yoga
mat it is of course,

our opportunity
to check in and ask,

"How am I moving?
How am I breathing?"

"Am I going through the motions

"or am I kind of
being true to myself?"

Like, "I am kinda in a
funky mood today?

"Am I peddling my feet out,

"am I movin' my
tongue around in my mouth

"or am I kind of numb?"

And if numb is the answer,
darling friends I know,

I know that that's real too.

So we're just
checking in with what is.

Mhmmm, mhmmm.

Let's light up the core.

Inhale, lift the heels.

Lift the hip points up high.

Navel draws up and in

and we're gonna slowly
roll through the spine,

come forward to plank.

Yes, inhale in, exhale.

Take it up and back,
reverse it, Downward Facing Dog.

With your breath inhale,

start with the navel drawing
up, hug the lower ribs in

and last thing is
that we gaze forward Plank

and then reverse it.

Hollow through
the upper back body,

pressing up and back,
Downward Facing Dog.

You got this, do one
more with your breath.

Getting stronger everyday,

not just in the
body but in the mind

and the relationship
between the two,

Downward Facing Dog.

Bend the knees,
inhale, look forward.

We're gonna do Ragdoll today.

Exhale, step one
foot and then the other.

And it doesn't
have to be two steps.

It can be as many
steps as you need,

just one foot
and then the other,

so really mindful with the feet.

Inhale halfway lift,
find length.

Exhale to soften and fold.

For this one bend
your knees generously

so we roll up our, quite often.

For this one today,
see if you can

bend your knees generously

and we're gonna pause here,

just waking up the
muscles of the legs.

So bend your knees, bend
your knees, bend you knees,

get your center down low,
legs might be shaking here.

We're pressing into all
four corners of the feet

and when you meet
your appropriate edge,

when you're legs are like,

"Okay, I'm awake,"

that's when we'll
roll it up to Mountain.

Stand up nice and tall.

Right away on your next
inhale send the fingertips out

left to right, Texas T,
open your heart.

Exhale, hands come
together, Anjali Mudra.

Good, chin to chest,
reach behind,

on a big breath in,
reach the fingertips up

towards the ceiling or the sky,

and exhale,
Forward Fold all the way down.

Inhale, lift up halfway.

Exhale to soften and fold.

Root to rise here,
spread the fingertips,

bend your knees
generously if you can.

Strong legs
today as you power up.

Inhale, reach for the sky.

Exhale, hands to heart.

Mmm, find that loop of energy,

that connection as you lift
up through the front body,

ground through the back body.

I could give you
24 alignment cues here

but instead if you just think
about your energetic body,

you're lifting in places
where you can find lift

and you're grounding in
places where you can ground,

maybe in the fingers,
the elbows rather.

You're gonna come into
alignment for your body.

Because what's in alignment
for somebody else's body

may not be what is
perfect alignment for your body.

So we start to train ourselves
to kind of pay attention

to these things on our own and
our home practicing blossoms.

Okay, ready?
Here we go. Big breath in.

Long breath out,
relax your shoulders.

Take a second,
set a little intention.

What do you want to lead
with here in your vinyasa?

Love?

Trust?

A clear mind?

Clarity?

Maybe a bit of bravery?

Breath?

Take a second
to decide, to choose.

Alright, let's giddy up.
Soft bend in the knees.

Inhale, reach for the sky.

Exhale, Forward Fold.

Inhale halfway lift.

Exhale release and
step the right foot back.

Inhale, lower the back knee,

reach the fingertips all
the way up, a big stretch.

From here exhale,
anchor you navel to your spine

as you straighten the front leg

and slowly bring the
fingertips to the earth.

Breathe in here.

Breathe out, then
rolling through the left foot.

Inhale, lift the back knee,
reach the right,

excuse me, both
fingertips forward, up and back.

Reaching the right heel
towards the back of your mat.

Inhale in and exhale,
release it all the way down.

From here
straighten the front leg,

pull the left hip crease back.

Lift your right heel,
Pyramid Variation.

Both legs are straight,
take a deep breath in.

And a long breath out.

Beautiful, bend the front knee,

bend the back knee, step the
back foot up to meet the front.

Inhale halfway lift.

Exhale soften and fold,
bend your knees.

Start to wake up
the legs even more.

Inhale, root to rise,
reach for the sky.

Big breath, big stretch.

Exhale, take it right
back down, Forward Fold.

Inhale halfway lift,
find length.

Tug the shoulders
away from the ears.

Exhale, release and step the
left toes back all the way.

Lower the back knee.

Inhale, sweep the
fingertips forward, up and back.

Big breath, big stretch.

From here your
navel draws in and back

and it's from here that we pull
the elbows, the wrists down,

straighten the front leg,
fingertips come to the mat.

One cycle of breath here,
in and out.

Awesome, rolling
through the right foot

dig into the right heel,

come all the way through,

lift the back
knee on a breath in,

sweep the
fingertips forward, up and back.

Strong legs, guys hold on
to your center, high lunge.

Inhale, lift your chest.

Exhale, rain it down,
soft and easy.

Straighten the front leg

by pulling the
right hip crease back.

Left heel come up, up, up.

So really exaggerate
that in the back foot.

Pyramid Variation.

Bow the head, one cycle
of breath here, in

and out.

Great, bend the front knee,
bend the back knee.

From you center,
from you midline,

rock that back foot up to
meet the front, Forward Fold.

Inhale halfway, lift, draw the
shoulders away from the ears.

Create length.

Exhale to soften and fold.

Bend the knees generously.

Get your bum, your hips
down low, wake up the legs,

press through all four
corners of the feet.

Root to rise here, inhale.

Power through, press into
the earth, reach for the sky.

Exhale, rain it down,
Forward Fold.

Inhale halfway lift, lengthen.

Exhale, soften and fold, bow.

Great, bend the knees.

Plant the palms,
step the right toes back.

Step the left toes back.

Inhale to look forward,
shift forward.

Exhale to lower to the belly.

Draw the shoulders
away from the ears.

Hug the elbows
into the side body,

press into the tops of
your feet and the pubic bone

and inhale, rise up,
Bhujangasana.

Exhale, slowly release.

Curl the toes under,
lift the kneecaps,

tone the quadriceps, inhale in.

Exhale, press up to
Plank or Half Plank.

When you get there,
keep you gaze down.

Quietly whisper to yourself,
"I am strong."

I am strong.

Downward Facing Dog.
Send the hips up high and back,

claw through the fingertips.

One cycle of breath here, in

and out.

Anchor the left heel.

Inhale, lift the
right leg up high.

Exhale, shift forward, knee
to nose, only one of these.

Inhale, kick it up,
right foot to the sky.

Exhale, step it all the way up.

Squeeze the inner
thighs together, high lunge.

Inhale, sweep the
fingertips forward, up and back.

Big breath here, big stretch.
You got it.

Inhale, carve a
line with your nose.

Look all the way up.

Exhale, take up space as you
rotate, open up, Warrior II.

Beautiful, inhale in here.

Exhale, head over heart,
heart over pelvis,

relax your shoulders down.

Now inhale in, exhale,
bend your right elbow.

Bring it to the
top of the right thigh.

Then we're gonna take
the left fingertips forward,

just in front of your face.

Plug that shoulder in,
take a deep breath.

Engage your left inner thigh.

Then as if you were smoothing
your left palm on a surface,

slowly send your left fingertips

toward the front of your mat.

Feel that connection from the
outer edge of the back foot

through your left hip,
your left shoulder,

your left wrist and beyond.

Take a deep
breath in here, inhale.

Exhale, check it out,
big move here,

straighten through
the front leg.

Reach it back, Reverse Triangle,

right fingertips all
the way up and then back.

Big breath here, inhale.

Exhale, cartwheel all the way
back to your nice, low lunge.

Plant the palms,
step the right toes back.

Inhale to shift forward,

keep the elbow
hugging into the side body

as you slow and with
control lower to the belly.

Find your foundation,
follow your breath.

Inhale, Bhujangasana, Cobra.

Exhale to release.

Lift the kneecaps,
tone your quads, inhale in.

Exhale, press up, power up,
Plank Pose or Half Plank.

Gaze down, take all the wrinkles

out of the back of your neck,

hollow through
the upper back body

and quietly whisper to yourself,

"I am brave."

I am brave.

Hips up high and back,
Downward Facing Dog.

Don't think, stay present.

You're doing great.

Anchor the right heel, inhale,
lift the left leg up high.

Exhale, shift it forward,
knee to nose.

Inhale, kick it up.

Exhale, step it all the way up.

Squeeze the inner thighs,
find your center first

then when you're ready,
sweep the fingertips forward,

up and back, high lunge.

Head over heart,
heart over pelvis here.

Carve a line with your nose.

Look forward,
find that energetic lift

through the front and that
grounding through the back.

It'll help you find stability.

Yes, then inhale,
reach a little higher.

Exhale, take up space as
you open up to the right,

Warrior II,
back toes turned in.

Find your footing here,
drop your center down.

Welcome that warmth,
that heat as you breathe in.

Relax the shoulders
as you breathe out.

Long neck, inhale in,

Exhale, bend your left elbow,

bring it to the
top of the left thigh,

left femur or thigh
bone kind of hugging in here

to support you, front
knee over front ankle.

Then take your right fingertips
now in front of your face,

plug that shoulder into socket

and as if you were smoothing
your right hand on a counter,

you're gonna smooth it
and take the right fingertips

all the way up
towards the front of the mat.

Careful not to
collapse on the left shoulder.

Now feel that connection.

Outer edge of the right foot

to the right hip,
to the right shoulders

as you spiral your
heart up towards the sky,

take one more
deep breath in here.

You're doing awesome.

Then find the grace,
move from your center

as you send your right
fingertips up and back,

straighten through that left leg

and we take it
to Reverse Triangle,

left fingertips
up towards the sky

and then maybe all the way back.

Take a deep breath in.

Follow your breath all the
way back down to your lunge.

Big move.

Beautiful. Plant the palms,
step the left toes back.

Inhale the shift forward,
look forward.

Exhale, lower to your belly.

Inhale, Cobra, try to find
something new here Bhujangasana.

And then exhale to
soften and release.

From here press to all fours,
bring the big toes together.

Open the knees as
wide as your yoga mat.

Inhale to look forward

and exhale to
send the hips back,

Extended Child's Pose.

Close your eyes, inhale in.

And exhale to
relax your shoulders.

Soften through your jaw.

Give your thinking mind a
break here the best you can

and listen to the
sound of that ocean breath.

And we'll tuck the chin in

and use the hands,
or your paws on the earth

to slowly roll up
and you'll walk the knees

in line with the hip points

and lead with your heart,

lift your heart all the way up

as you come on to
the shins and the knees

and right away if your knees

start to have a
little chit chat,

no problem, you
can just take your mat

and double up on the mat
creating a little padding.

Alright and then when you're set

bring the palms together
and interlace the fingertips.

Keep your index
finger pointing up and out.

I call this Steeple Grip.

So you'll take your Steeple Grip

and send it forward kind
of like Charlie's Angels,

elbow creases
up towards the sky,

upper arm bones are
rotating down and out,

that same spiral
we've been playing with.

And then, because I find
this so much more beneficial,

and loving, and transformational

than a bunch of
relentless crunches,

keep working on this contraction

that we've been playing with
of bringing the low belly,

lower abdominals in and up

and the upper
abdominals down and in.

So a coming
together of that third chakra

which is all about like I am,

I am strong, I am what I am.

Alright, inhale, lift the chest.

Here we go, exhale,

navel draws in and we
find that contraction here.

Do not move that back without
finding this contraction.

Just lean back, way back.

Great, inhale to come up.

Exhale, slowly lean back.

Inhale to come up,
targeting the abdominal wall.

You are going to
feel this in your legs,

strengthening the quads.

Inhale, rise.

Exhale, lean back.

Inhale, to rise.

Exhale, lean back.

Inhale, rise.

Exhale, lean back.

One more time, inhale, rise.

Exhale, lean back and hold.

This is going
to help your Forearm Plank.

If you want to get
upside down eventually

this is gonna be great.

Send your sits bones
towards the backs of you knees,

just like we do in Bridge Pose.

You're here for
three, two, and on the one,

with control rise up,
release the hands,

inhale, reach for the
sky just nice and easy

and exhale, hands to heart.

Great, we'll come to a nice,
comfortable seat.

Take your time, come down.

If you need to
shake the legs out

don't forget this is your time,

your practice.

Your life to lead.

Your precious life in
this one precious body.

So how we move matters.

Perhaps, and we
might think that our voice

or our body doesn't matter,

but sometimes the world reflects
back to us that it might.

And so thank you so
much for taking the time

to be with yourself,
and learn about yourself,

and work with your body,
and with your breath

so that you can be
the best version of you

and find your
meaningful contribution

to society and
serve others of the world.

You rock!

Let's bring the palms together,
thumbs up to third eye.

Take a deep breath in,

and we'll close it

by bowing the chin to
the chest and whispering,

Namaste.

(bright music)