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- What's up, party people?
And welcome to Dedicate,

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your 30 day yoga journey.

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It's Day 23.

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And today's practice
invites you to explore

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a joyful state.

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Hop into something comfy,
and let's get started.

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(bright music)

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Okay, my friends,
welcome back to your mat.

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Benji's here to
welcome you, as well.

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We're so glad you're here

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and today's practice is
about finding the joy,

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the ease, the pleasure.

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So I really wanted to
call this day, "Pleasure."

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That's the underground
name for this practice.

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It is YouTube, so, you know,
we're gonna call it joyful.

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Yesterday we explored Sthira,
this steadiness. Right?

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This alertness without tension.

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Today we're gonna
layer on the good stuff.

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The ease, that Sukha.

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So, come on down to the ground,
come on down to all fours.

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And just want you to
keep that in mind,

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even as you come into
this first little posture,

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Tabletop Position.

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Let your breath
reflect that of Sukha, or ease.

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A joyful breath in and out.

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Let's admit, sometimes
a breath can be, you know,

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hard, to deepen or to
just breathe consciously.

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It seems ridiculous
that breathing could be hard.

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Sometimes it can
feel rather arduous.

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See if you can find a soft,
light, easy breath today.

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Benji, come here! (smacks lips)
Come on, bud.

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So, as you start to
gently deepen your breath,

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you're just gonna
slowly rock the hips.

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Tick-tock them a little,
side to side.

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Start to bring your
gaze down to the earth

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or soften your gaze, and
just land here on your mat.

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Breathing deep.

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Connecting perhaps
to that audible breath,

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that ocean sound.

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Awesome, then we'll
bring the hip points

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right over the knees and
you're gonna drop the elbows

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exactly where the hands were.

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And yep, you guessed it, we're
gonna walk the knees back,

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finding our Anahatasana,
our Heart to Earth Pose here.

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A little Puppy Posture.

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Take a second to
notice how you feel

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as you stick your
tail up in the air,

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rotate through the pelvis,
and invite your heart

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to melt down to the earth.

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So, being aware of what a
joyful energy state feels like

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will take you places,
let me tell ya.

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So, find the joy today,
find the Sukha,

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the softness, the pleasure.

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Option here now to bring
that tick-tock of the hips

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back nice and slow.

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Listening to the
sound of your breath.

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Staying connected
through the hands

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and the tops of the feet.

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Should feel really yummy.

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Do it a couple more times.

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Breathe deeply.

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Alright, then here we go.

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We're gonna carve
a line with the nose,

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slowly shift forward,
slide on into home base.

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Slide on into home as
you come to a Forearm Plank.

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And you're like, "Girl, Forearm
Plank does not feel like home,"

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but can we find that?

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Can we take that approach?

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So finding that Sukha as
you breathe in and out here.

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Drawing a low belly in,
hugging the ribs

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in toward your spine.

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Take a deep breath in here

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and then exhale, soft landing.

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Slowly lower down.

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Slide the hands in
line with the rib cage,

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hug the elbows in.

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We're gonna do this
with a little breath,

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so, little flows.

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You're gonna press the pubic
bone down into the earth,

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tuck the chin,
inhale, rise up, Baby Cobra.

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Then exhale, forehead kisses
the mat, release.

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Good, twice more, inhale, find
a little wave of breath here.

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We rise and then
it crests and falls.

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Start with the
chin tucked into chest.

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Last one, inhale, rise.

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Exhale, slowly release.

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Beautiful,
forehead kisses the mat.

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We'll curl the toes under,
press up to all fours.

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From here take a deep
breath in, curl the toes under,

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walk the hands out
as wide as your mat,

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and then peel,
so find a softness,

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a pleasure, as you
peel the tailbone up,

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changing the
quality of your movement.

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Perhaps coming up in a
Downward Dog in a new way,

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with a new sensibility,
or at least being open to it.

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Beautiful, peddle it out,
head below the heart here,

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we breathe a
little bit differently.

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Differently, differently.

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Alright, doing great.

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From here, inhale to
bend the knees, look forward.

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Exhale to step
to the top, rag doll.

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So, take a nice
wide stance today,

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feet hip width apart or
just a little bit wider,

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and bend your knees generously,
grab opposite elbow,

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and let's love on
the lower back here.

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Breathe in deep here,
knees are bent.

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Sending some love
to the low back body.

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And then you can find a
soft and easy sway here.

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Get into it,
find the joy.

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And then
we'll come back to center.

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Release, moving with the breath.

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Inhale, halfway lift,
find length.

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And exhale, find a softness
as you bring it back down,

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Forward Fold.

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Beautiful,
walk the feet in just a bit.

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Plant the palms,
step it back to Plank.

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So, now, marrying that
steadiness from yesterday

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with a little softness,
a little joy.

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Breathing in.

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Breathing out as you
press away from the yoga mat.

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You're here for one more breath.
You're doing awesome.

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Deep breath in.

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Feel free to lower the
knees here if you like.

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We'll hug the elbows in and
lower all the way to the belly.

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Beautiful,
fingertips are going to,

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sorry,  got excited,

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come off the mat here,
we're gonna press

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into the tops of the feet.

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Hey, buddy!

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And here we go.
(laughs) Perfect!

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We're gonna draw the
shoulder blades together,

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press into the pubic bone,
inhale, tuck the chin.

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Move with your
breath like a wave.

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Inhale, it cascades
all the way up.

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And exhale, it falls.

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Twice more, inhale,

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we rise up, nice and slow.

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Exhale,

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riding the wave,
got into it, sorry.

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Inhale one more time,
we rise up with the breath.

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And exhale, find what feels good

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as you release with care.

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Bring the hands
underneath the shoulders,

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curl the toes under, press up
to all fours or Plank Pose.

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Beautiful, Downward Facing Dog.

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Find your breath again.

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Listen to the wisdom of your
heart here, not your brain.

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Beautiful,
draw the low belly in.

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Slowly coming through the spine,

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back to that Plank Posture,
we got this.

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Can also be here in Half Plank.

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We're breathing deep.

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Toes are as wide
as the hip points,

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so I have a nice wide base here.

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I'm gonna inhale,
press into the left palm,

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come onto the outer
edge of my left foot,

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inner arch of my right foot,
reach for the sky,

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grab something, then
bring it all the way back.

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Come through, Plank, and then
take it to the other side.

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Opening up, reach up,
find a softness in the fingers,

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then bring it back.
Turning to the left,

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inhale, reach for the sky.

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Exhale, bring it down.

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Turning to the right,
give yourself an image.

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Like, picking a piece
of fruit off the tree.

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And then say, thank you
and then come back down.

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Okay, and to the left,
keep it going.

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Alright, and if
you have it in you,

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do one more
on each side. You got it.

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Tick-tocking back and forth.

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Alright, come
back to your Plank.

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Inhale then shift forward.
Exhale, lower to your belly

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or in my case, Benji's butt,
and then inhale.

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Bhujangasana, exhale, release.

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Beautiful, from here
press to all fours.

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Bring the big
toes together to touch.

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Knees as wide as the mat.

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Inhale to drop the belly.

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Look forward, let your
heart energy radiate forward,

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and then exhale to send it
back, Extended Child's Pose.

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Melt your heart to the earth,
close your eyes, and breathe.

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Inhaling lots of love in.

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Exhaling lots of love out.

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So our practice, in particular
the Hatha yoga asana practice

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teaches us how to
marry effort and ease,

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strength and grace,

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stability, a firmness,

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but not without joy.

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On your next breath in,
carve a line with your nose

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to look froward,

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and then breathe
out as you lift your heart

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walk your knees underneath you,
send your legs

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to one side, any side,
and come to a seat.

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Send your legs out
in front, Dundasana.

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So, find that
stick or that staff,

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that image in the spine.

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Lift your chest.

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It's a breezy day, so the
wind is blowing the trees.

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And we're in Texas, and the
pecans are dropping on the house

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and dropping all around.

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If you hear one,
that's what that is.

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It's really beautiful.
Texas pecan tree.

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Draw your shoulder blades
together, lift your chest.

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Inhale in here.

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Exhale, lift your
heart even more

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as you relax your
shoulders down.

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Really active in the body.

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And inhale to reach the
fingertips all the way up.

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Big beach ball overhead.

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Exhale to take the thumbs back,
pinkies forward,

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and lift your
heart up towards the sky.

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Beautiful, inhale in again.

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Exhale, feel free to bend the
knees as much as you need to

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as you take that big
beach ball up and over,

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draping the belly
toward the tops of the thighs,

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sending your heart energy
forward, forward, forward,

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forward until we come
into Paschimottanasana.

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Seated, extended Forward Fold.

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So, part of finding the joy,

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I think, is

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creating a practice in which

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you're able to

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make it your own.

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See yourself.

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Be yourself.

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So with the head heavy here,

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there's a softness in
the forehead and in the jaw.

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We're gonna
pause here and breathe.

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And just,

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allow that to sink in.

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If it doesn't resonate,
that's okay, but

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part of finding the joy, for me,

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is giving myself permission

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to participate

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and engage in
activities and practices

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that support me

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being me. (chuckles)

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Authentically me.

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So, I'm not wearing
a disguise, or hiding.

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But I'm putting
myself in situations

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where I can
safely explore who I am

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so that I can get strong
and be steady within that,

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even on a really
windy day like today.

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Take one more
cycle of breath here,

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even if you're
ready to come out,

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commit to one
more cycle of breath.

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Trust that everything
is as it should be,

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00:13:33,375 --> 00:13:37,000
so that as we together release,

249
00:13:37,000 --> 00:13:40,583
and begin to rise,
rolling up through the spine.

250
00:13:44,125 --> 00:13:46,917
We lift the head,
and maybe, just maybe,

251
00:13:46,917 --> 00:13:48,708
find a little lightness.

252
00:13:50,083 --> 00:13:53,083
A little bit of
pleasure in this moment.

253
00:13:55,500 --> 00:13:58,542
Take any soft, easy
movement that you like here.

254
00:14:02,792 --> 00:14:04,875
Then we'll send
the fingertips forward.

255
00:14:05,875 --> 00:14:07,625
Take a deep breath in,
and on an exhale

256
00:14:07,625 --> 00:14:10,959
you're gonna take your
left hand to your right wrist

257
00:14:10,959 --> 00:14:14,000
or forearm and just
guide it across the body here.

258
00:14:14,000 --> 00:14:17,625
It should feel really
good after all of your Planks

259
00:14:17,625 --> 00:14:21,041
and beautiful conditioning
that we participate in

260
00:14:21,041 --> 00:14:25,542
to get strong,
but also to know thy self.

261
00:14:26,375 --> 00:14:29,000
If this is causing your
lower back to get fussy,

262
00:14:29,000 --> 00:14:31,208
you can just come to a
nice cross-legged seat.

263
00:14:33,583 --> 00:14:35,333
Okay, ready for a
little loopty-loo?

264
00:14:35,333 --> 00:14:38,000
Now you're gonna slide
your right hand to your elbow.

265
00:14:38,000 --> 00:14:41,291
Check it out, bring it
all the way up and around,

266
00:14:41,291 --> 00:14:44,333
and your right hand's gonna
come just to the upper back body

267
00:14:44,333 --> 00:14:46,959
as you feel a nice
stretch now in your tricep

268
00:14:46,959 --> 00:14:48,959
and your shoulder.
Breathe deep.

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00:14:48,959 --> 00:14:51,208
Again, feel free
to cross the ankles.

270
00:14:54,583 --> 00:14:57,667
Cool, then inhale, reach all
the way up towards the sky,

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00:14:57,667 --> 00:14:59,625
and exhale to release it down.

272
00:15:01,208 --> 00:15:03,750
Inhale, send the
fingertips forward.

273
00:15:03,750 --> 00:15:06,208
This time, exhale
right hand to the left wrist.

274
00:15:06,208 --> 00:15:08,625
We're gonna take the
left arm across the body.

275
00:15:08,625 --> 00:15:11,708
So, maybe we've done this
stretch in gym a million times.

276
00:15:11,708 --> 00:15:13,375
Maybe not, but maybe.

277
00:15:13,375 --> 00:15:17,458
So what can you bring to
it that feels like yoga?

278
00:15:18,291 --> 00:15:20,041
Yoga, again not
just being the shapes

279
00:15:20,041 --> 00:15:22,458
but this kind of
feeling of oneness,

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00:15:22,458 --> 00:15:24,000
of support.

281
00:15:25,875 --> 00:15:27,667
And maybe it's just
breathing consciously.

282
00:15:27,667 --> 00:15:29,708
Maybe it's lifting a little
bit up from the pelvic floor

283
00:15:29,708 --> 00:15:33,208
so you're not
cruising in your low back.

284
00:15:37,667 --> 00:15:39,208
Maybe it's just
finally realizing,

285
00:15:39,208 --> 00:15:41,875
"Oh, my gosh, this
is really precious time

286
00:15:41,875 --> 00:15:43,000
"that I'm spending with myself.

287
00:15:43,000 --> 00:15:45,917
"It's gonna influence
all my other relationships

288
00:15:45,917 --> 00:15:47,625
"and all of my other tasks.

289
00:15:47,625 --> 00:15:50,000
"So proud and happy
I'm doing this for myself."

290
00:15:51,083 --> 00:15:53,208
Right hand now, here we go,
little loopty-loo

291
00:15:53,208 --> 00:15:57,041
is gonna come to the left elbow

292
00:15:57,041 --> 00:15:59,000
and then slowly I'm
gonna lift that left elbow

293
00:15:59,000 --> 00:16:00,792
all the way up and over,
left hand comes

294
00:16:00,792 --> 00:16:02,583
to the small of the back
here, and I feel this awesome

295
00:16:02,583 --> 00:16:05,041
stretch in the tricep. Try to
keep lifting your heart here.

296
00:16:05,041 --> 00:16:06,542
We're not here for long.
You're doing great.

297
00:16:06,542 --> 00:16:07,959
Keep breathing.

298
00:16:12,625 --> 00:16:15,000
Again, our daily practice,
not just good

299
00:16:15,000 --> 00:16:18,166
for the physical body
but for our energy state,

300
00:16:18,166 --> 00:16:22,208
energetic state,
for the internal organs.

301
00:16:22,208 --> 00:16:24,291
For our mental health.

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00:16:24,291 --> 00:16:28,875
Inhale in, reach the
fingertips all the way up.

303
00:16:28,875 --> 00:16:31,000
Exhale, send them forward.

304
00:16:31,000 --> 00:16:34,125
Slowly begin to roll down on
your back, take your time.

305
00:16:35,166 --> 00:16:37,750
If you're wearing a mic pack,
slide it to the side

306
00:16:37,750 --> 00:16:39,000
so you don't hurt your back.

307
00:16:40,125 --> 00:16:42,041
Just kidding, and
then slowly roll down.

308
00:16:45,458 --> 00:16:46,875
When you get there, ah,

309
00:16:46,875 --> 00:16:48,667
just let everything spill out.

310
00:16:50,041 --> 00:16:54,041
Let any stress or
tension just milt, melt.

311
00:16:54,041 --> 00:16:56,750
Not milt, melt. (chuckles)

312
00:16:56,750 --> 00:16:58,959
Take your arms
gently to your side.

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00:16:59,583 --> 00:17:01,500
Take a deep breath in.

314
00:17:03,542 --> 00:17:06,917
And relax as you breathe out.

315
00:17:12,250 --> 00:17:16,083
Inhale in again, as you exhale
bring the palms to the earth.

316
00:17:17,166 --> 00:17:19,041
On your next inhale,
listen carefully,

317
00:17:19,041 --> 00:17:21,166
you're gonna draw the
right knee all the way in

318
00:17:21,166 --> 00:17:26,125
and across towards your left
shoulder and then around,

319
00:17:26,125 --> 00:17:28,792
outer edge of the
right foot hits the ground

320
00:17:28,792 --> 00:17:30,750
and you release
the weight of your leg

321
00:17:30,750 --> 00:17:32,208
as you extend it out.

322
00:17:33,333 --> 00:17:36,208
Let's go again, lifting
the right knee all the way up

323
00:17:36,208 --> 00:17:39,166
and across, finding
that softness, that ease.

324
00:17:39,166 --> 00:17:40,917
Outer edge of the
right foot comes through.

325
00:17:40,917 --> 00:17:44,000
Little one-legged Baddha
Konasana and we slide down.

326
00:17:45,333 --> 00:17:47,792
Great, let's do one more.
Inhale.

327
00:17:49,000 --> 00:17:51,834
Little hip release,
and then exhale, send it out.

328
00:17:51,834 --> 00:17:55,208
And when you get to full
extension in the right leg,

329
00:17:55,208 --> 00:17:58,208
just tick-tock the right toes
back and forth a couple times.

330
00:18:01,125 --> 00:18:04,166
Awesome, now we'll
repeat on the left side.

331
00:18:04,166 --> 00:18:07,125
Left knee comes across the
body towards the right shoulder

332
00:18:07,125 --> 00:18:10,792
and then around
and out and down.

333
00:18:14,125 --> 00:18:19,083
Inhaling, comes up
across the body and around.

334
00:18:19,083 --> 00:18:21,000
Outer edge of your
left foot kisses the earth

335
00:18:21,000 --> 00:18:23,792
so you can find release here.
Release, release, release.

336
00:18:23,792 --> 00:18:26,333
And then down,
and one more time.

337
00:18:32,667 --> 00:18:35,291
And when you find
full extension in the leg,

338
00:18:35,291 --> 00:18:39,083
just tick-tock the left toes
mindfully back and forth.

339
00:18:39,083 --> 00:18:41,291
It should feel really
yummy in that hip socket.

340
00:18:44,166 --> 00:18:47,291
Lot of tick-tocking
in this practice.

341
00:18:49,542 --> 00:18:50,875
It's time for joy.

342
00:18:52,125 --> 00:18:53,458
More joy.

343
00:18:56,000 --> 00:18:57,834
This video's
sponsored by Ke$ha.

344
00:18:57,834 --> 00:18:59,625
No, I'm just kidding,
okay, here we go, release.

345
00:18:59,625 --> 00:19:01,083
You're gonna open the palms.

346
00:19:01,083 --> 00:19:02,875
Let's take one more
final breath in here together.

347
00:19:02,875 --> 00:19:04,708
Close your eyes for this one.

348
00:19:04,708 --> 00:19:09,125
Lean in, go inward.
Inhale, lots of love in.

349
00:19:11,458 --> 00:19:14,083
And exhale, lots of love out.

350
00:19:20,625 --> 00:19:23,333
Thank you so much
for sharing your time

351
00:19:23,333 --> 00:19:25,834
and your energy with me
and all the beautiful people

352
00:19:25,834 --> 00:19:28,000
practicing around the world,

353
00:19:28,000 --> 00:19:32,000
working to spend more
quality time with ourselves

354
00:19:32,000 --> 00:19:36,333
so that we can be the
best versions of ourselves

355
00:19:36,333 --> 00:19:38,500
that we already are.

356
00:19:38,500 --> 00:19:42,291
So that we can uncover who that
is and what that feels like

357
00:19:42,291 --> 00:19:45,000
so we can be good to each other.

358
00:19:46,458 --> 00:19:48,500
You rock! Here we go,
bring the palms together,

359
00:19:48,500 --> 00:19:49,834
thumbs up to third eye.

360
00:19:51,625 --> 00:19:53,041
Take one final breath in.

361
00:19:54,417 --> 00:19:56,375
And a long breath out.

362
00:19:58,625 --> 00:20:00,000
And we'll whisper,

363
00:20:01,375 --> 00:20:02,417
Namaste.

364
00:20:03,667 --> 00:20:07,458
(bright music)