- Hi everyone and
welcome to Dedicate,

your 30 day yoga journey.

It's Day 21.

Can you believe it?

I say that everyday,
I can't believe it.

You're doing amazing.

I'm so excited to be
on this ride with you.

Today we take
out our flashlights

and we shine our light.

Let's get started.

(bright music)

Alrighty my friends, welcome.

Today we're
gonna begin standing.

So come on to your mat.

Bring your feet
right underneath your hips,

so feet hip width apart.

And just stand up nice and tall.

Take a deep breath in,
lift your chest just slightly.

And as you exhale,
relax your fingertips.

Relax your shoulders.

Arrive.

Today's practice
is about incorporating

the whole package,
the total body. Right?

But not just as a workout.

As a means of
exploration and finding, again,

that essence, that light that
just really feels like you.

So you're gonna find
it in the yummy stuff

and I'm going to
lovingly challenge you

to find it in the
difficult things too.

We'll just see what happens.

Alright.

So with feet hip width apart,
knees slightly bent,

we've been here before together.

You didn't think we
were just gonna do it

once in this whole journey.

Let's take the
fingertips left to right

for a little warm up of
Knocking on Heaven's Door.

And since we've
done this once before

you can kind of pick up
the pace here to begin with.

And the main thing to
consider is just that you

leave any, anything
that's holding you back.

Any judgment,
any of your inhibitions.

Let it go so we can
shine a little light

in the dark places,
some of those little

nooks and crannies
that just don't get any love

because there's a
roadblock or a hiccup

or a bad memory or a piece
of shame or whatever it is.

And then the other
thing is to keep your knees

bent a little bit,
just to protect your joints.

Okay, and then the last
thing is to have fun.

So slap your
booty if feels good.

Do quote me on that, guys.

Lift the corners of
your mouth if it feels good.

And if you're
showing up to the mat

a little tired,
or low on energy,

just easy in, baby, ease in.

Alright.

And then noticing if
you're just isolating,

maybe the arms or the shoulders,

start to integrate, again,

a total body awareness.

By noticing this beautiful
twist in the lower back

as you swing side to side,

this gentle twist
in the mid-back.

And then start to get
the cervical spine into it

by integrating the neck.

And then you
feel like proper fool,

a fool for love and light.

So we're here for three,
let's go for the gold.

Two.

And on the one, capture it.

Come back to center, feet are
firmly planted on the earth.

Palms come together, Namaste.

Take a deep breath in.

Long breath out.

Interlace the fingertips,
bring them underneath the chin.

Keep your feet where they are,
big breath in.

Open the elbows wide.

Center stays
strong and connected here,

as you lengthen tailbone down.

And then exhale,
rounding through chin to chest.

Bring it in.

Inhale, open.

Go around through the heels.

Lift the elbows left to right.

Lift, lift, lift.
You're coming out of the hips.

Lifting all four
sides of the torso.

And then exhale, chin to chest,
navel draws in.

Now once more,
let's it with your breath

so you can just move
with the sound of your breath,

finding that ocean sound.

And then we'll
slowly release the arms.

Roll it up, and if you're
facing this way on the mat

like me, go ahead
and turn to the side.

And if you're already there,
aren't you just one

step ahead today, okay.

So from here the
feet are hip width apart.

Bring the palms
back together, interlace.

You're gonna
hold on to this grip

for a little stability.

Without looking down,
you're gonna step

or hop the feet as
wide as your yoga mat.

Ready?

Three, two, one.

Try not to look down.

Alright, what do you know?

The ground was there.

Whatever happened, inhale in.

Exhale, let it go as you bring
the fingertips down gently.

Beautiful.

From here, inhale,
reach for the sky.

Big breath, big stretch,
take up space.

Exhale, float
the fingertips down.

Inhale, big breath,
big stretch, take up space.

Exhale, float it down.

Inhale, big breath, big stretch.

Palms come together,
up and overhead.

From here we're
gonna exaggerate.

Turn the left toes in.

Turn the right toes out.

Inhale in again,
reach, reach, reach.

Exhale, Warrior II.

Gaze past your right fingertips.

Inhale, straighten the legs.

Lift up from the pelvic floor,
palms kiss together.

Exhale, Warrior II.

Inhale, rise up.

Exhale, bend your front knee.

Inhale, reach.

Strong legs.

Exhale, Warrior II.

Now in this repetition,
go on a hunt.

Take your flashlight,
pay attention.

What's going on with my hips?

What's going on with
my forehead or my face

besides that it's beautiful?

What else is going on?

What's going on
with my shoulders?

My energy, my breath?

And the next time you inhale,
bring the palms

together all the way up.

Turn the right toes in,
turn the left toes out.

Inhale in, exhale, Warrior II.

Keep exploring, inhale, rise up.

Exhale, Warrior II.
Arms are gonna get tired here.

Please try to stick with it,
see what happens, inhale.

Exhale.

Inhale.

The next time you
exhale to Warrior II,

try to really press into the
knife edge of that back foot.

Toning the upper arms.

Toning the upper arms.

You're doing great,
stick with it.

The next time you reach
for the sky, palms face up.

You'll turn the left toes in
so now both toes are turned in.

Inhale in, exhale,
hands to heart.

Oh, yes.

And release the fingertips.

Draw them underneath the chin.

Inhale, lift the
elbows left to right.

Long puppy belly here,
scratching the belly.

And then exhale, bow,
chin to chest.

Should feel good.

Beautiful, feel that awesome
stretch in the back of the neck.

If you like, breath lots of
love in here, lots of love out.

If you like,
say a little prayer.

Something positive,
set a little intention.

Something that will serve
you in the present moment.

Sweet, and then
release the arms.

I'm gonna take a
step back on my mat.

You might want to as well,
depending on your space.

Nice wide legs,
inner thighs engaged

drawing energy up from
the arches of the feet.

Inhale, loop the
shoulder forward, up and back.

Just relax any
stress or tension.

Then we'll inhale in,
exhale nice and slow.

Soft bend in the knees.

You're gonna take
your heart forward.

Arms can be soft and easy here.

We're gonna slowly walk
the fingertips to the earth,

and then maybe
begin to walk them out.

If that's not available to you,

you'll take your
blanket or your block

or your books or
your couch cushion.

Something to lift
the earth up to you

and you can work here.

So obviously, a generous opening
in the backs of the legs.

Reminder that the toes
are turned in slightly.

And in time you might
find the palms can come

to the earth and
we create a little

standing wide
legged Forward Fold

with the arms
outstretched in front.

So find a version
that suits you here.

Take a deep breath in.

Lean in, exhale, breath out.

Awesome.

Root to rise,
ground through slowly.

Roll it up, staying
connected to your center,

not dumping a weight in
that low back, be mindful.

Inhale, as you stand up,
loop the shoulders forward,

up and back, and as you
exhale let go of any stress,

any tension, any cobwebs
that might have collected.

We're here to
lovingly clear them out.

And it's not
gonna happen in one day.

Right, that's why
this journey is so insane.

It's just so incredible.

Such a wonderful
way to reboot, reconnect,

revisit what feels like you.

Alright, let's go again.

Inhale, loop the
shoulders forward, up and back.

Exhale, relax.

So we want our
energetic state to be calm

as we go into this exploration.

Soft bend in the knees,
take it forward.

The struggle is real so
if you're struggling here,

breathe, lean in and
see how you can adapt.

Don't worry about
copying me or comparing

or trying to keep up.

Instead, focus on your light.

What feels good, how you can
create support for your body

and deepen your breath.

So therapeutic,
but you gotta bring the breath.

And then this time,
ground through all four

corners of the feet.

Strong legs, strong center.

You're gonna slowly
bring the left fingertips

to the earth and we're
gonna take our open twist

for today's
practice here by inhaling,

reaching right
fingertips to the sky.

Breathing into the belly,
drawing the shoulders

away from the ears.

And then wiggle
the right fingertips.

Inhale, exhale, sweep through.

Right hand replaces the left,

and we take it
to the other side.

Big open twist to your left.

Breath deep.

Draw the shoulders
away from the ears.

Neck is nice and long.

Wiggle the left fingertips,
take a deep breath in.

Yes, and then exhale to release.

Great, tuck the chin.

Soft bend in the knees.

Slowly roll back up,
connecting to your core

all the way long.

Inhale, reach for the sky.

Kiss or clap the palms together.

And then bring your
hands back to your heart.

Awesome.

Interlace the fingertips,
bring them underneath the chin.

Inhale, lift the
elbows left to right.

Take a deep breath.

Exhale, chin to chest.

Alright, here we go. Inhale in.

Exhale, release the fingers.

Relax the shoulders
down your back body.

So keep this action of
wrapping the shoulders around,

feeling your shoulder blades,
your scaps,

melting down your back body.

Keep that, as once
again we slowly come forward.

Preparing for a little journey.

Okay, fingertips
come to the earth to start.

Inhale in. I'm gonna
turn the left toes out.

Exhale, I'm gonna bend
my left knee generously,

bring my center
right underneath me.

Right toes to the sky.

I sit back, way back,
fingertips reach forward.

Just check it out,
it's Skandasana.

Alright, now if you
can't get your center down

or underneath you, an option
is to stay a little bit high

and do like a One-Legged Froggy.

So this heel,
left heel is lifted.

Right toes are still up.

You can find that
space between the toes here

working, breathing, breathing.

Or we're here.

And then everyone,
use your breath to guide you.

We're creating a
100% full body experience.

So integrate
everything as you inhale in.

Exhale, you're gonna
connect to your core.

Lift, and I just
realized that in my explanation

I had come onto my bum.

So you're gonna lift
your bum if it's not lifted.

And we're gonna
slowly come through.

Come through a nice squatting.

You're gonna go
right to the other side

by turning your right toes out.

Lifting your left
toes toward the sky.

And then just seeing
what it's like on this side.

Fingertips reaching forward.

Maybe you come to
a One-Legged Froggy,

lift it up a little bit high.

We're breathing deep.

Beautiful, here we go again.

Lifting up from
the pelvic floor.

You can use your hands here.

If you don't need them,
then you can light a fire

in your core by bringing your
palms together at the heart.

If you are able to do,
we'll try that steeple grip.

Reaching forward here,
lifting the chest.

Otherwise,
keep nice and low, guys.

Honor where
you are today, right?

Breathing deep, inhale.

Notice how
you're reacting to this.

And let's pay attention as
we come all the way through

and take it to the right.

Our last side here,
breathing deep, Skandasana.

So this is not to torture you.

Just leading
you to meet an edge.

Breath deep,
you're doing awesome.

Take one more
breath wherever you are.

And then exhale,
slowly come back to center.

We'll come back to that standing
wide legged Forward Fold.

Hands will come to the earth,
or fingertips to the earth.

And if you like,
can take the hands.

Drag them in line with
the arches of the feet.

Bring the crown of
the head to the earth.

In time, you can take
it up into an inversion.

But only when
it's right in your body

and you have the
proper foundation.

There is a great video.

Yoga with Adriene
video for a headstand.

But be mindful.

Wherever you are,
trust that that's exactly

where you're supposed
to be and I mean that.

Take a deep breath in.

And a long breath out.

And we'll walk the hands out.

Slowly begin to come back up.

And you're just
going to walk the feet

right underneath your
hips and bend your knees

so that we all come down into
a little Malasana variation.

A little yogaic squat.

And if the soles of the
feet don't come to the earth,

again, enjoy
that Froggy Posture.

Keeping the heels lifted,
staying a little bit higher up.

And pay attention to
your heart space here.

Find your breath
again by softening your gaze

or closing your eyes.

Take a deep breath in.

Relax your shoulders
down as you breath out.

Then swim the fingertips around.

Come to a seat.

We'll send the
fingertips behind us.

Soles of the
feet come on the mat

and we're gonna walk
them as wide as the mat.

Then this should feel awesome.

Let's find some
internal rotation after all that

external rotation,
so move nice and slow.

Send your knees
over towards the left.

Oh yeah, take a deep breath in,
lift your heart.

For a little more,
you can cross the left ankle

over the right and
maybe come on to your elbows.

But again, listen to your body.

Pay attention.

Keep the feet bright,
let's transition.

Slowly coming through center.

Taking the knees, now windshield
wipering them to the right.

And this is perhaps enough,
but if you just gotta have more,

you wanna shine a little
light in the dark places,

take your right ankle,
cross it over the top

of the left thigh.

And maybe we'll come
down onto the forearms.

Breathe, keep the feet awake.

Lift your heart.

Alrighty.

Stay nice and active in the toes

as you slowly
bring it back to center.

You're gonna walk the heels
just in line with your hips.

You're gonna sit up
nice and tall like this.

Feel that connection of your
root chakra to the earth.

Rise up through the spine,
creating a nice

beautiful highway for
your energy to cruise on.

And then now it's
time for one of my

all time favorite
advanced yoga postures.

This is a perfect,
beautiful asana for connecting

to your own inner unique light.

And it looks like this.
Sit up nice and tall.

Allow your hands to
rest gently on your knees.

Take a deep breath in.

And exhale, bow.

Not playing, dudes.
This is awesome.

Peek at me if you need
to and then create your own.

Surrender.

Benji is doing
his version of this.

I'm doing my version of this,

and you're going to
do your version of this.

And we're going to
soften the skin of the face.

Breathe like you love yourself.

Just get quiet.

When we show up
regularly to participate

with our body and our breath,

we

ultimately are
creating beautiful dance

between all parts of ourself
where we can find balance

and find truth.

And just this sense

that we are
being ourselves, authentic.

And when I'm in
that energetic state,

I feel like I
can conquer anything.

I can change the world,
be the change.

So we can't
always be in this light.

But knowing that it exists
and knowing how to nurture it,

is certainly a way to move.

Okay, big stretch in
the back of the neck here.

If none of that
resonates for you,

at least you're
getting an awesome stretch

in the back of the neck.

Tuck the chin, open your eyes.

Roll it up.

A whole new world!

A new fantastic
point of view!

Come to a nice
comfortable seat of your choice.

Perspective, I thought about
calling this perspective.

But I think light.

And we honor the darkness too.

Knowing that this
light moving in a way that

feels good exists, is again,

certainly a helpful
tool for the dark days.

Am I right?

Love you guys,
bring the palms together.

I wish you well.

Amazing, amazing work.

It's all I can say.
Thanks for showing up.

I'll see you tomorrow.

Namaste.

(bright music)