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- Hello, everyone,
and welcome to Dedicate,

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your 30 day yoga journey.

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It's Day 22 and
today I invite you

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to focus on a steady state.

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Let's get started.

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(bright music)

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Alrighty, my darling friends,
let's begin

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in a nice, comfortable seat,
so come on down.

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Welcome back,
you're doing great.

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We're gonna jump right in today,

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so sit up nice and tall.

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Take a deep breath in.

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Exhale, relax any
tension that you might

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begin to detect in the body,

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and just a reminder,
whatever you're coming

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to the mat with
today is all good.

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Right? We just get
a little caught up, particularly

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as this journey goes on.

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And we have to
have the perfect mood,

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the perfect mindset.

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Maybe some of that
vibrancy of the beginning

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of the journey has worn off.

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You're going great,
whatever you're coming

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to practice with, it's all good.
I have your back.

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So sit up nice and tall.

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And again, continue to
just go through your checklist

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and detect if you're
kind of holding or clenching

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any patterns in the
body that just might be used

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to gripping, let's use this
time, even if we only do this,

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so valuable, so beneficial.

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Hey, buddy.

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Relaxing the shoulders.

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Finding a wonderful placement
of your hands for today.

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And again,
sitting up nice and tall

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because today's practice asks us

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to focus on a steadiness,
a strength,

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or an alertness

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without creating any tension.

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So that's the catch,

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or that's the gem.

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That's the wisdom.

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Can I create a regular practice
or move through my life

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in a way that is strong,
that is alert,

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but that doesn't
create tightness

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 or rigidity or tension?

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So we'll play with
that through the body

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but you can also think
about that as you continue

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to explore your yoga off the mat

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and in your every day.

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By now, I hope you've taken
a really loving deep breath

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but if not, let's
take one now together.

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Here we go, big
inhale in through the nose.

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And exhale, relax the
shoulders, breathe out.

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And draw the hands
together at the heart.

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Close your eyes
for just a moment here

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as we pause to
just reflect on

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Sthira or steadiness.

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And this focus today of

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steadiness without tension,
alertness without tension.

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Conditioning the body

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and the mind as well.

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Getting stronger

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without causing
any pain or damage

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to the body or
to the psyche, okay,

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take a deep
breath in here (laughs).

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Exhale, bow the
head to the heart.

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Just keep an open mind.

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Continue with your breath.

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And let's have some fun.

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Bat the eyelashes open,
we're gonna come to all fours.

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Take your time.

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Tabletop Position.

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Set yourself up for
amazing greatness here

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and then when you're ready,
inhale, drop the belly,

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open the chest,
pause here today.

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Breathe deep, in and out.

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Claw through the fingertips.

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Imagine you're
opening a pickle jar

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with your right
hand to the right

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and with your
left hand to the left,

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upper arm bones rotating out.

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Careful not to
pinch the lower back,

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so we're paying
attention here pressing

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into the tops of the feet,

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starting to engage in
the legs even here.

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Awesome, and then
take a deep breath in.

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Exhale, round it through.

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Start at the tail,
travel up through the spine

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until the crown of the
head releases to the earth.

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And then same thing,
pause here and let your breath

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deepen and flow.

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Strong base,
arms and legs strong here.

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Hug the lower abs in,
take one more cycle of breath.

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Get a nice
stretch in the back body.

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Beautiful, then
inhale, Tabletop Position.

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Kick the right
leg out nice and slow.

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And just breathe here.

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Deepen the breath.

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Creating an evenness as
you distribute the weight,

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same amount of
weight in the right palm

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as you are in the left.

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Cool, and then slowly release.

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Bring the right knee back,
send the left leg out.

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How are you handling this,
beginning this warmup?

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Breathe.

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Awesome, bring
the left knee down,

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walk the hands out.

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Drop the elbows
where the hands were before

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and we're gonna walk the
knees back for Puppy Posture.

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Melt the heart
down to the earth here,

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opening up through
the shoulders, the chest.

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If the forehead
comes to the earth, great.

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You're sending your tailbone
up towards the sky here,

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breathing, breathing, breathing.

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Inhale in, exhale,
draw your navel in,

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connect to your center,
your core,

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as you slide
through to Forearm Plank

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so you're gonna come
all the way forward through

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with the chest,
curl the toes under,

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lift the kneecaps,
and here we are.

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Elbows are right underneath
the shoulders, my friends.

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We're lifting
low belly in and up,

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hugging the low ribs in,
so hollowing

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through the front body,
welcoming a little heat

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as you spread
awareness through the fingers,

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lengthening the crown
way, way, way forward,

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way beyond the
frontage of your yoga mat

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and then reaching
the heels, same,

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way beyond the
edge of your yoga mat.

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We're here for three,
you're doing awesome.

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Two, slowly lower
on the one, yes!

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Drag the hands back
in line with the ribcage.

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Draw the
shoulder blades together,

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press into the tops of the feet.

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So think again of this Dunda,
this stick or staff,

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the spine from the crown to
the tail, and think of that

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as you slow and steady
press into the pubic bone.

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Lift up, Baby Cobra,
keep it nice and low.

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Breathe here.

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Slowly, slowly waking up the
muscles in the back body.

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Tucking the chin
so you can stay long

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in the back of the neck,

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so again creating an alertness,
a strength-building practice

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without any tension or pain.

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Cool, and then slowly release
for head kisses the earth.

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We'll curl the toes under.

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Press up to all fours,
just all fours.

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And then toes are
curled under here.

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You're gonna inhale,
kick the right leg out again.

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Exhale, draw knee to nose.

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Inhale, kick the right leg out.

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Exhale, knee to nose.

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Inhale, kick it out,
look forward.

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Exhale, knee to nose.

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Pause here, breathe deep.

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Wrists are underneath the
shoulders, very important.

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Stay here, or option two,
inhale in,

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exhale, lift the left knee.

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Let it hover for three,
strong and steady.

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Two, and on the one,
both knees lower down.

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Send the hips back,
sit on the heels

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for one cycle of breath.

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Take a little
pressure off the wrists.

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Look at Benji
deciding to join us.

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How nice!

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I put this blanket out for him

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but then he always
likes to lie right here.

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Maybe we should
pull the blanket in.

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Okay, back to all fours,
toes are curled under.

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Here we go, inhale,
kick the left leg out.

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Pressing into both palms evenly,

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exhale, bring it in,
knee to nose.

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Inhale, kick it out.

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Exhale, knee to nose.

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Inhale, kick it out.

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Exhale, knee to nose,
stay here and hold.

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Draw the lower belly in,

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strengthening the
core or option two,

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inhale in, exhale,
lift the right knee.

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Let it hover, press
away from your yoga mat

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with your palms for three, two,

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and on the one, slowly
lower both knees to the earth.

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Awesom, send the hips back.

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Take a second, Thriller Arms,

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rotate the wrists.

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Just take in your space, maybe

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checking in with
the neck and the head.

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Start to let whatever happened
before this practice go.

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Let's put it politely on hold,
put it on the shelf,

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and let's start to drop into
a nice, audible breath here

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as we come to
Downward Facing Dog.

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Downward Facing Dog.

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Benji's got the Downward Dog

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nailed down.

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I try to tell him
it's always evolving,

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always changing, but he
insists that he's mastered it.

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Who knows?
Inhale in.

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Use an exhale to bend
your knees and look forward.

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Then nice and steady, ragdoll,
one foot, then the other

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all the way to the top.

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Let your head get heavy here,
bend your knees,

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ground your all
four corners of the feet.

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Find your breath.

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So good for the body,
so breathe deep here.

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Alright, on your next inhale,
slide the hands

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all the way to the
tops of the thighs,

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loop your shoulders
forward, up and back.

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Pull your hip creases back
and ground through the feet

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as you send the
crown of your head forward.

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Reach the tailbone back,
again, you can use this image

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of a number seven with the body

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and your version doesn't have
to look like mine but that's

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just the image you can
give yourself to play with.

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Hug the lower ribs in.

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No dipping in the low back,
so low back is nice and long

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creating a steadiness
from crown to tail,

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building strength, awesome for

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posture, for repatterning.

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We have this for three,
breathe deep,

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two, awesome, release
the hold on the one, yes!

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Beautiful, check it out,
from here bend your knees,

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plant the palms,
step the right toes back,

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step the left toes back,
Plank Pose.

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From here you're
gonna take your right hand

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to the earth, don't panic.

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You're gonna turn onto the
outer edge of your right foot,

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and we're gonna
find support for sure,

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even if you can do a Side Plank,

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this is a supported Side Plank,

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so bring your left foot to
the earth like a kickstand.

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Super important.

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Now from here, take your left
hand to your right ribcage,

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press away from your yoga mat,

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and use your left hand

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to slowly smear
that honey (laughs)

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and open your
heart up towards the sky.

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So we're not relying on
just the muscles of arm here.

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We have our core connected.

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We're using the
support of our left leg.

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And then last but not least,
one more breath here

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to lengthen through the crown.

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Careful you're not dropping
right ear to right shoulder.

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Great, then slowly dial it back.

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Plank Pose, inhale
in, exhale, just lower

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all the way to the belly.

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Take a rest,
you're doing awesome.

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Deep breath in, long breath out.

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Slide the hands back
in line with the ribcage.

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Find your foundation
and inhale, lift up, Cobra.

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Maybe this time
it's a little bit higher.

251
00:12:39,041 --> 00:12:41,750
Maybe not, feel it out.

252
00:12:43,417 --> 00:12:44,750
Stick with your breath.

253
00:12:46,250 --> 00:12:48,291
And when you're ready,
slowly release.

254
00:12:49,583 --> 00:12:53,834
Curl the toes under,
press up to all fours or Plank.

255
00:12:53,834 --> 00:12:56,792
And then send the hips up high,
Downward Facing Dog.

256
00:12:58,750 --> 00:13:00,500
Beautiful, take a
deep breath in here.

257
00:13:01,750 --> 00:13:03,625
Long breath out.

258
00:13:03,625 --> 00:13:06,041
Bend the knees,
inhale and look forward

259
00:13:06,041 --> 00:13:07,667
exhale to make
your way to the top.

260
00:13:07,667 --> 00:13:10,375
Step, step, or take as
many steps as you need.

261
00:13:13,041 --> 00:13:15,041
Forward Fold.

262
00:13:17,375 --> 00:13:20,291
Take a nice, refreshing
breath in and out here.

263
00:13:23,917 --> 00:13:25,792
And then when you're ready,
on your next inhale

264
00:13:25,792 --> 00:13:28,417
slide the hands
past the tops of the feet

265
00:13:28,417 --> 00:13:29,917
past the shins,
past the knees,

266
00:13:29,917 --> 00:13:32,250
all the way to the tops
of the thighs again,

267
00:13:32,250 --> 00:13:34,750
and then use this
kind of connection

268
00:13:34,750 --> 00:13:37,333
of hand to the tops of
the thighs to press away

269
00:13:37,333 --> 00:13:39,834
and find length,
more length in the spine.

270
00:13:41,750 --> 00:13:44,708
Then again, find the softness,
find the grace.

271
00:13:46,000 --> 00:13:49,500
So we wanna create a
steadiness and an alertness

272
00:13:49,500 --> 00:13:53,125
and this beautiful
connection to the spine

273
00:13:53,125 --> 00:13:55,417
but without
creating any tension,

274
00:13:56,625 --> 00:13:58,500
any hardness.

275
00:13:58,500 --> 00:13:59,667
So take a deep breath.

276
00:14:01,291 --> 00:14:02,625
And then exhale, let it go.

277
00:14:04,250 --> 00:14:06,375
Cool, bend the knees,
plant the palms,

278
00:14:06,375 --> 00:14:08,500
step it back, Plank Pose.

279
00:14:09,667 --> 00:14:12,291
Beautiful, this time
left hand comes to the middle,

280
00:14:12,291 --> 00:14:14,083
left fingers are spread wide.

281
00:14:14,083 --> 00:14:15,667
Right, this is your
base so you wanna put

282
00:14:15,667 --> 00:14:17,708
so much tender
loving care into it.

283
00:14:17,708 --> 00:14:20,125
Then come onto the
outer edge of your left foot.

284
00:14:21,000 --> 00:14:22,708
Beautiful, right
foot comes to the earth

285
00:14:22,708 --> 00:14:24,583
right away for support.

286
00:14:24,583 --> 00:14:27,250
We all need support,
let's practice using it.

287
00:14:27,250 --> 00:14:29,792
Right hand comes to the left rib

288
00:14:29,792 --> 00:14:31,542
and we press
away from the yoga mat

289
00:14:31,542 --> 00:14:34,792
and we use the right hand to
slowly smear a little honey

290
00:14:34,792 --> 00:14:37,000
across the ribcage,

291
00:14:37,000 --> 00:14:38,834
opening the heart
up towards the sky.

292
00:14:40,000 --> 00:14:42,458
So we're finding ways to
just take it out of the arm.

293
00:14:42,458 --> 00:14:44,208
And you are building
strength in your arm,

294
00:14:44,208 --> 00:14:46,375
toning the arms,
which is beautiful.

295
00:14:46,375 --> 00:14:48,000
Let's see if
you can turn on your

296
00:14:49,583 --> 00:14:52,750
obliques, your
abdominal wall on the left.

297
00:14:52,750 --> 00:14:54,375
Pull it up, up, up and in.

298
00:14:54,375 --> 00:14:56,208
You're here for three,
you're doing awesome.

299
00:14:56,208 --> 00:14:58,542
Two, also toning the glute,

300
00:14:58,542 --> 00:15:01,000
and on the one, slowly release.

301
00:15:01,000 --> 00:15:02,500
Beautiful, beautiful.

302
00:15:02,500 --> 00:15:03,750
Inhale in.

303
00:15:03,750 --> 00:15:05,917
Exhale, lower to the belly.

304
00:15:05,917 --> 00:15:09,208
On your next breath in,
Cobra, your version.

305
00:15:09,208 --> 00:15:10,500
Find what feels good here.

306
00:15:10,500 --> 00:15:12,166
Lift your chest,
lift your heart.

307
00:15:13,500 --> 00:15:15,333
And then exhale to release.

308
00:15:16,166 --> 00:15:19,250
Beautiful, curl the toes under,
press up to Plank

309
00:15:19,250 --> 00:15:20,834
or all fours.

310
00:15:20,834 --> 00:15:23,792
Take a deep breath in,
a long breath out,

311
00:15:23,792 --> 00:15:26,750
and follow your breath
to Downward Facing Dog.

312
00:15:28,875 --> 00:15:31,750
Yes, awesome, doing great.

313
00:15:33,083 --> 00:15:35,625
From here, nice and easy,
you're gonna draw

314
00:15:35,625 --> 00:15:39,834
the low belly in and
slowly roll through the spine.

315
00:15:39,834 --> 00:15:42,125
Come to your Plank Posture.

316
00:15:42,125 --> 00:15:44,417
Beautiful, right
hand comes to the middle.

317
00:15:44,417 --> 00:15:46,542
We're gonna turn onto the
outer edge of the right foot

318
00:15:46,542 --> 00:15:48,708
and this time you
might keep the feet stacked

319
00:15:48,708 --> 00:15:50,417
or you might find
that that's support system

320
00:15:50,417 --> 00:15:53,166
was awesome for you, keep
the left foot on the ground,

321
00:15:53,166 --> 00:15:56,166
work with that tripod,
and find a steadiness,

322
00:15:56,166 --> 00:16:00,291
a stability, with the
left foot on the earth.

323
00:16:00,291 --> 00:16:03,500
Otherwise, you might bring the
left arch to the right arch

324
00:16:03,500 --> 00:16:06,542
and we'll work pressing
away from the yoga mat again.

325
00:16:06,542 --> 00:16:08,750
Opening up,
spiraling heart to the sky,

326
00:16:08,750 --> 00:16:11,125
and then option this time
to take the left fingertips

327
00:16:11,125 --> 00:16:12,458
all the way up to the sky.

328
00:16:14,125 --> 00:16:16,500
Lengthen through the crown,
lift your hips,

329
00:16:16,500 --> 00:16:18,500
breathe deep.

330
00:16:18,500 --> 00:16:20,834
Inhale in, last bit, exhale.

331
00:16:20,834 --> 00:16:23,500
Send your fingertips towards
the front edge of your mat.

332
00:16:23,500 --> 00:16:27,542
Then follow that line
all the way back to Plank.

333
00:16:27,542 --> 00:16:29,959
Inhale in, exhale,
lower to your belly.

334
00:16:29,959 --> 00:16:32,583
Take a rest, bellyflops welcome.

335
00:16:35,625 --> 00:16:37,417
Listen to your breath.

336
00:16:37,417 --> 00:16:38,959
Stay focused,
you're doing awesome.

337
00:16:38,959 --> 00:16:40,333
Inhale, Cobra.

338
00:16:42,750 --> 00:16:44,667
Exhale to release.

339
00:16:44,667 --> 00:16:46,959
Make your way to
all fours or Plank.

340
00:16:49,208 --> 00:16:51,583
And I'll meet
you in Downward Dog.

341
00:16:53,625 --> 00:16:55,750
Inhale, breathe in.

342
00:16:57,166 --> 00:17:00,500
Exhale, alright, second side.

343
00:17:00,500 --> 00:17:01,333
This is it.

344
00:17:01,333 --> 00:17:03,917
Start with the low belly,
draw it in.

345
00:17:03,917 --> 00:17:05,875
Then continue to
move from your center

346
00:17:05,875 --> 00:17:07,583
as you roll up through the spine

347
00:17:08,458 --> 00:17:11,125
as articulate as
can be until you find

348
00:17:11,125 --> 00:17:13,834
this beautiful
connection from crown to tail

349
00:17:13,834 --> 00:17:15,375
and then sits bones to heels.

350
00:17:15,375 --> 00:17:16,208
Alright, here we go.

351
00:17:16,208 --> 00:17:17,500
You got this,
bring your left hand

352
00:17:17,500 --> 00:17:18,917
into the center line as you turn

353
00:17:18,917 --> 00:17:19,959
to the right side of your mat.

354
00:17:19,959 --> 00:17:22,291
Come onto the outer
edge of your left foot

355
00:17:22,291 --> 00:17:25,708
and bring your right foot to
the earth for a kickstand.

356
00:17:25,708 --> 00:17:28,792
And here we go again, lifting
up from the left side body,

357
00:17:28,792 --> 00:17:30,834
opening the heart,
spiraling it all the way

358
00:17:30,834 --> 00:17:34,417
up towards the sky, maybe
stacking the feet on this one.

359
00:17:34,417 --> 00:17:36,959
Welcoming some heat,
some strength,

360
00:17:36,959 --> 00:17:38,750
but softening any
tension as you send

361
00:17:38,750 --> 00:17:41,041
the right fingertips
up towards the sky.

362
00:17:41,041 --> 00:17:43,708
Side Plank, inhale in.

363
00:17:43,708 --> 00:17:45,667
Exhale, draw the
shoulders away from the ears.

364
00:17:45,667 --> 00:17:47,208
Create more space.

365
00:17:47,208 --> 00:17:49,458
On your next breath in,
send the right fingertips

366
00:17:49,458 --> 00:17:51,083
all the way up towards
the front edge of the mat.

367
00:17:51,083 --> 00:17:53,959
Vashistasana, and then
follow your right fingertips

368
00:17:53,959 --> 00:17:54,959
all the way down.

369
00:17:55,959 --> 00:17:57,458
You killed it; you did great.

370
00:17:57,458 --> 00:17:58,959
Inhale in, exhale,

371
00:17:58,959 --> 00:18:01,834
bellyflop, yes!

372
00:18:01,834 --> 00:18:03,750
Last one, inhale, Cobra.

373
00:18:04,834 --> 00:18:07,000
Exhale to release.

374
00:18:07,000 --> 00:18:11,291
Inhale, press up to Plank
or all fours, yogi's choice.

375
00:18:13,625 --> 00:18:16,667
Take a deep breath in,
Downward Facing Dog.

376
00:18:16,667 --> 00:18:18,959
Last one, last Downward Dog,
you got it.

377
00:18:21,208 --> 00:18:22,917
So close your eyes here.

378
00:18:22,917 --> 00:18:25,125
Take a loving cycle of breath.

379
00:18:27,917 --> 00:18:30,792
Mmmm, mhmmm, mhmmm.

380
00:18:30,792 --> 00:18:33,166
And then slow descent
of the knees to the earth,

381
00:18:33,166 --> 00:18:34,250
soft landing.

382
00:18:36,542 --> 00:18:38,875
Send your legs to one side.

383
00:18:40,750 --> 00:18:44,583
Finishing up with, yup,
you guessed it, Dundasana.

384
00:18:46,917 --> 00:18:48,959
So finding that Sthira.

385
00:18:49,708 --> 00:18:51,500
That stability, that strength.

386
00:18:52,750 --> 00:18:57,625
Sometimes it's
easier in a balancing pose

387
00:18:57,625 --> 00:19:01,625
or an arm balance,
but can we also find it

388
00:19:02,792 --> 00:19:06,875
in a pose like
Dundasana, stick pose?

389
00:19:06,875 --> 00:19:07,792
Staff.

390
00:19:08,875 --> 00:19:10,166
Bend your knees
as much as you need.

391
00:19:10,166 --> 00:19:12,250
If the backs of the
legs are tired or maybe sore

392
00:19:12,250 --> 00:19:15,125
from previous practice,
you can bend your knees

393
00:19:15,125 --> 00:19:16,208
as much as you want.

394
00:19:20,125 --> 00:19:21,959
And then align your
head over your heart

395
00:19:21,959 --> 00:19:23,542
and your heart over your pelvis.

396
00:19:24,500 --> 00:19:27,291
And fingertips can
come to the earth or palms.

397
00:19:28,125 --> 00:19:29,458
Breathe deep here.

398
00:19:29,458 --> 00:19:32,417
Try to connect to
your core even here.

399
00:19:32,417 --> 00:19:34,125
Soft and easy in the neck.

400
00:19:35,625 --> 00:19:37,542
So we'll take a
couple of breaths here

401
00:19:37,542 --> 00:19:40,250
as if you were
leaning into a meditation.

402
00:19:40,250 --> 00:19:42,667
Tops of the
thighs grounding down.

403
00:19:42,667 --> 00:19:45,166
Feet active,
toes up towards the sky

404
00:19:45,166 --> 00:19:46,458
or towards your face.

405
00:19:47,667 --> 00:19:49,542
Breathe deep.

406
00:19:49,542 --> 00:19:50,750
If this is challenging for you,

407
00:19:50,750 --> 00:19:52,375
you might double up on the mat.

408
00:19:52,375 --> 00:19:54,166
Just lift your
hips up a little high

409
00:19:55,708 --> 00:19:59,166
so that your low back can
be long instead of rounded.

410
00:20:00,959 --> 00:20:02,125
And then close your eyes.

411
00:20:02,125 --> 00:20:03,250
This is where
we're gonna end it today,

412
00:20:03,250 --> 00:20:06,083
so give it your all.

413
00:20:06,083 --> 00:20:07,500
Maybe you're
just now dropping in.

414
00:20:07,500 --> 00:20:08,875
That happens.

415
00:20:08,875 --> 00:20:12,333
Not every single yoga
practice feels amazing.

416
00:20:13,333 --> 00:20:16,041
So we're just gonna work
with what we have each day.

417
00:20:16,041 --> 00:20:17,333
Never not learning.

418
00:20:21,750 --> 00:20:24,083
Residing in the
role of the observer.

419
00:20:27,625 --> 00:20:30,708
Knowing that
showing up and tending

420
00:20:30,708 --> 00:20:33,500
to whatever is

421
00:20:35,458 --> 00:20:36,625
is valuable.

422
00:20:37,375 --> 00:20:39,083
And you don't
have to do anything.

423
00:20:42,458 --> 00:20:43,458
Just be.

424
00:20:45,333 --> 00:20:46,792
Be with your breath.

425
00:20:46,792 --> 00:20:49,000
Stay in this posture
for three more cycles.

426
00:20:49,000 --> 00:20:50,041
You got it.

427
00:21:00,375 --> 00:21:03,166
And slowly we will release.

428
00:21:03,166 --> 00:21:07,917
We'll bend the knees,
come back to cross-legged seat.

429
00:21:08,917 --> 00:21:10,417
And then when you get there

430
00:21:13,000 --> 00:21:14,834
reverse the cross of your legs.

431
00:21:17,375 --> 00:21:18,458
What?

432
00:21:20,208 --> 00:21:21,917
Back to one, but different.

433
00:21:21,917 --> 00:21:23,041
Take a deep breath in.

434
00:21:24,291 --> 00:21:26,917
Exhale to relax your shoulders,
bring the hands to heart.

435
00:21:31,375 --> 00:21:33,375
Pause, just take
a moment to reflect.

436
00:21:36,041 --> 00:21:38,667
And then the invitation,
of course,

437
00:21:38,667 --> 00:21:40,500
is to take this steadiness

438
00:21:41,417 --> 00:21:42,667
this strength

439
00:21:45,458 --> 00:21:46,792
this Sthira

440
00:21:49,834 --> 00:21:51,291
take it with you off the mat

441
00:21:51,291 --> 00:21:52,792
and into the rest of your day.

442
00:21:54,208 --> 00:21:56,333
We'll play with this
a little more tomorrow.

443
00:21:56,333 --> 00:21:57,708
Love you, guys.

444
00:21:57,708 --> 00:21:58,667
Take good care.

445
00:21:59,875 --> 00:22:00,917
Namaste.

446
00:22:03,041 --> 00:22:07,417
(bright music)