1 00:00:00,166 --> 00:00:01,041 - What's up everyone? 2 00:00:01,041 --> 00:00:03,792 Welcome back to Dedicate, your 30 day yoga journey. 3 00:00:03,792 --> 00:00:05,917 It's Day 24 4 00:00:05,917 --> 00:00:09,667 and today I invite you back to your balanced state. 5 00:00:10,542 --> 00:00:11,834 Let's get started. 6 00:00:12,917 --> 00:00:15,250 (bright music) 7 00:00:36,500 --> 00:00:39,333 Hi darling people and pets. 8 00:00:39,333 --> 00:00:43,333 Let's begin standing today. 9 00:00:43,333 --> 00:00:44,792 Unless you're a pet, you can 10 00:00:47,333 --> 00:00:48,625 stay down nice and low. 11 00:00:49,375 --> 00:00:50,959 Do whatever you want. 12 00:00:50,959 --> 00:00:53,000 Humans, let's start in Mountain Pose. 13 00:00:53,000 --> 00:00:55,542 Feet hip width apart or feet together. 14 00:00:56,875 --> 00:01:00,375 I always say I love Yoga With Adriene community because it's 15 00:01:00,375 --> 00:01:04,083 like no person or pet left behind. 16 00:01:04,083 --> 00:01:06,125 Everyone's welcome. (chuckles) 17 00:01:06,125 --> 00:01:07,708 And not just dogs or cats. 18 00:01:07,708 --> 00:01:09,083 We have all the pets. 19 00:01:09,083 --> 00:01:11,041 All the babies are welcome. 20 00:01:11,041 --> 00:01:15,625 Okay, when you get grounded through the feet lift up through 21 00:01:15,625 --> 00:01:18,291 the chest and let's right away bring the hands to the heart. 22 00:01:20,875 --> 00:01:25,917 So this is our first posture, Quiet Mountain. 23 00:01:25,917 --> 00:01:28,166 We're gonna use this shape today, 24 00:01:28,166 --> 00:01:32,041 this asana to just do a little body scan. 25 00:01:32,041 --> 00:01:34,333 Day 24. 26 00:01:34,333 --> 00:01:37,333 Feel your feet on the floor. 27 00:01:37,333 --> 00:01:39,542 All four corners rooted. 28 00:01:39,542 --> 00:01:42,708 And trust me, trust yourself, trust this practice, 29 00:01:42,708 --> 00:01:45,041 this time that you've dedicated 30 00:01:45,041 --> 00:01:47,375 for yourself with yourself, trust it 31 00:01:47,375 --> 00:01:49,083 and go ahead and close your eyes. 32 00:01:50,625 --> 00:01:54,625 And if you're really sleepy today or for whatever reason 33 00:01:54,625 --> 00:01:58,125 just balance feels a little off to begin with, 34 00:01:58,125 --> 00:01:59,500 just take a nice wide stance. 35 00:01:59,500 --> 00:02:01,250 You don't need to torture yourself by bringing the feet 36 00:02:01,250 --> 00:02:04,542 really together so find nice footing. 37 00:02:06,500 --> 00:02:08,458 And 38 00:02:08,458 --> 00:02:13,250 allow the sound of my voice to gently guide you. 39 00:02:13,250 --> 00:02:15,959 So you don't need to look at the video for this moment. 40 00:02:19,959 --> 00:02:21,917 Without moving too much, 41 00:02:21,917 --> 00:02:24,834 let's reconnect with this loop of energy. 42 00:02:25,917 --> 00:02:30,166 This lift, this rising up through the front body. 43 00:02:32,583 --> 00:02:34,875 Take a deep breath in and then as you exhale, 44 00:02:34,875 --> 00:02:38,208 relax your shoulders and gently feel, 45 00:02:38,208 --> 00:02:41,500 imagine, see, awaken 46 00:02:41,500 --> 00:02:45,083 this grounding through the back body. 47 00:02:45,083 --> 00:02:47,208 So again we have this lift in the front 48 00:02:48,708 --> 00:02:51,917 and this sense of a grounding in the back. 49 00:02:56,500 --> 00:02:59,417 And then nice and easy just bring your awareness to the 50 00:02:59,417 --> 00:03:03,667 soles of your feet and just notice where you're kind of 51 00:03:03,667 --> 00:03:06,959 carrying your weight today or I just noticed that I was shifting 52 00:03:06,959 --> 00:03:10,667 back and forth between my heels unconsciously. 53 00:03:10,667 --> 00:03:12,667 So bring your awareness to your feet. 54 00:03:14,542 --> 00:03:16,834 And if you're wanting a more vigorous practice today, 55 00:03:16,834 --> 00:03:19,500 I'm going to get to some movement here in a bit. 56 00:03:19,500 --> 00:03:21,708 We are gonna get some movement here in a bit but 57 00:03:21,708 --> 00:03:23,166 let's not waste this moment. 58 00:03:23,166 --> 00:03:25,792 I think it's valuable to start nice and easy. 59 00:03:27,333 --> 00:03:31,083 And acknowledge where we are so that we can 60 00:03:32,500 --> 00:03:34,375 embody balance. 61 00:03:39,750 --> 00:03:43,959 Then after taking a moment to just notice where you're 62 00:03:43,959 --> 00:03:45,792 carrying your weight in your feet 63 00:03:45,792 --> 00:03:47,375 and where your center might be, 64 00:03:47,375 --> 00:03:49,208 maybe it's just like completely disappeared. 65 00:03:49,208 --> 00:03:51,625 Maybe your abdominals are sore 66 00:03:51,625 --> 00:03:53,458 from all the great work you've been doing. 67 00:03:53,458 --> 00:03:55,792 Whatever is going on today, maybe you're full. 68 00:03:55,792 --> 00:03:58,542 Maybe you're hungry literally or metaphorically, 69 00:03:58,542 --> 00:03:59,625 whatever is going on. 70 00:04:01,166 --> 00:04:02,708 Use the sound of my voice to guide you 71 00:04:02,708 --> 00:04:05,583 as we slowly ground through the feet. 72 00:04:08,375 --> 00:04:12,083 And take our awareness up through the ankles and if you 73 00:04:12,083 --> 00:04:15,542 want you can just trace a little line or if you're feeling 74 00:04:15,542 --> 00:04:19,375 creative you can put a soft warm light 75 00:04:19,375 --> 00:04:21,667 down on the feet and the ankles. 76 00:04:25,750 --> 00:04:29,417 Gently begin to deepen the breath 77 00:04:29,417 --> 00:04:31,333 and we'll continue 78 00:04:31,333 --> 00:04:33,875 to draw awareness all the way up the body. 79 00:04:38,166 --> 00:04:42,125 Up through your legs, lovingly tracing a line, 80 00:04:42,125 --> 00:04:45,000 bringing that awareness up through your legs. 81 00:04:45,000 --> 00:04:46,917 Past the kneecaps, 82 00:04:48,250 --> 00:04:50,166 into the thighs. 83 00:04:54,166 --> 00:04:59,417 And then all the way up through the pelvis, 84 00:04:59,417 --> 00:05:03,750 the bowl of the pelvis and the right hip and the left hip. 85 00:05:06,458 --> 00:05:08,875 And then draw your awareness all the way up through the base of 86 00:05:08,875 --> 00:05:11,500 the spine and continue to travel all the way 87 00:05:11,500 --> 00:05:14,333 up through the torso. 88 00:05:14,333 --> 00:05:17,583 The low belly, take a full balloon breath here. 89 00:05:20,083 --> 00:05:23,000 And then you continue to bring your awareness 90 00:05:23,000 --> 00:05:25,125 all the way up through 91 00:05:27,375 --> 00:05:30,208 mid back, mid torso. 92 00:05:32,792 --> 00:05:36,041 And now all the way up through thy heart center, 93 00:05:36,041 --> 00:05:37,792 the figurative heart center 94 00:05:37,792 --> 00:05:42,125 but also the upper back body, the shoulders. 95 00:05:44,125 --> 00:05:46,500 Notice how this could, not saying it will, 96 00:05:46,500 --> 00:05:50,083 affect your breath and just the way you're carrying your 97 00:05:50,083 --> 00:05:53,125 shoulders and the awareness you have in your neck as we travel 98 00:05:53,125 --> 00:05:54,291 up through the neck. 99 00:05:56,083 --> 00:05:59,875 Sweetly part the lips as you bring awareness to the jaw, 100 00:05:59,875 --> 00:06:02,667 the mouth, the jawbone, jaw line. 101 00:06:05,083 --> 00:06:09,875 And then up through your nose, the eyes, 102 00:06:09,875 --> 00:06:15,166 the ears, the back of the head and then finally the front of 103 00:06:15,166 --> 00:06:17,917 the forehead, the third eye, the brow point. 104 00:06:19,333 --> 00:06:22,500 And then all the way up to the crown 105 00:06:22,500 --> 00:06:25,417 as you stand up as tall as 106 00:06:25,417 --> 00:06:27,542 can be or if you're modifying 107 00:06:27,542 --> 00:06:31,041 and practicing this in a seated posture, 108 00:06:31,041 --> 00:06:34,917 sitting up as tall as you can be here. 109 00:06:36,625 --> 00:06:38,333 Just honoring 110 00:06:40,083 --> 00:06:44,208 who you are and where you are today because 111 00:06:44,208 --> 00:06:48,125 I think that's the first step 112 00:06:48,125 --> 00:06:51,083 toward embodying balance is 113 00:06:51,083 --> 00:06:52,792 kind of honoring where you're at. 114 00:06:55,667 --> 00:06:57,291 And it's a practice. 115 00:06:58,834 --> 00:07:00,125 Take a deep breath in. 116 00:07:01,166 --> 00:07:03,542 Exhale, let go of everything. 117 00:07:03,542 --> 00:07:06,166 Fingertips come down. You can open the eyes. 118 00:07:06,166 --> 00:07:08,750 We'll let go that little visualization 119 00:07:10,583 --> 00:07:13,125 but do not let go of this idea that 120 00:07:13,125 --> 00:07:17,458 balance is so much more than standing on one 121 00:07:17,458 --> 00:07:21,458 leg or one arm or juggling multiple scenarios 122 00:07:21,458 --> 00:07:24,333 throughout the day. It's a state of being, right? 123 00:07:24,333 --> 00:07:27,667 It's our natural state perhaps and naturally we get a little 124 00:07:27,667 --> 00:07:30,959 bit far off to one side and then the other. 125 00:07:30,959 --> 00:07:34,542 And so the practice of yoga just helps us come back into 126 00:07:34,542 --> 00:07:35,875 our natural state of balance. 127 00:07:35,875 --> 00:07:39,542 Not necessarily trying to transform into somebody else's 128 00:07:39,542 --> 00:07:43,875 idea or become the superhero version of ourselves, 129 00:07:43,875 --> 00:07:46,000 but you already are that version. 130 00:07:46,000 --> 00:07:46,792 You get the picture, right? 131 00:07:46,792 --> 00:07:50,208 You just kind of spiraling back in towards what feels good, 132 00:07:50,208 --> 00:07:53,708 what is already naturally balanced. 133 00:07:55,375 --> 00:07:59,708 So nothing like balancing postures though to really hold 134 00:07:59,708 --> 00:08:03,417 up the mirror and reflect, you know, kind of where we are. 135 00:08:03,417 --> 00:08:05,917 So just honor where you are today. 136 00:08:05,917 --> 00:08:07,041 Whatever happens happens. 137 00:08:07,041 --> 00:08:09,417 We'll fill it with nice conscious breath. 138 00:08:09,417 --> 00:08:13,000 We're gonna start by coming into Warrior II with the right toes 139 00:08:13,000 --> 00:08:15,083 forward and the left toes turned in. 140 00:08:16,708 --> 00:08:20,417 I'd like to take a moment to thank my assistant for just 141 00:08:20,417 --> 00:08:22,750 showing up every day with a positive attitude. 142 00:08:22,750 --> 00:08:24,500 Thank you, Benji. 143 00:08:24,500 --> 00:08:27,166 You helped keep me balanced. I appreciate you. 144 00:08:27,166 --> 00:08:28,792 Send the fingertips out when you're ready. 145 00:08:28,792 --> 00:08:31,375 Let's settle in. Front knee bends. 146 00:08:31,375 --> 00:08:33,625 We drop our center down in space 147 00:08:34,917 --> 00:08:36,959 and then notice if you're 148 00:08:36,959 --> 00:08:38,750 tending to lean forward a little bit here you 149 00:08:38,750 --> 00:08:40,333 might not even know. 150 00:08:40,333 --> 00:08:44,625 So part of working with balance on the yoga mat is kind of 151 00:08:44,625 --> 00:08:48,667 turning on, (clicks tongue) wink wink, that inner mirror. 152 00:08:48,667 --> 00:08:50,333 Okay? 153 00:08:50,333 --> 00:08:54,458 And you can always practice this with a chair underneath your 154 00:08:54,458 --> 00:08:57,708 right thigh for a little extra support. 155 00:08:58,625 --> 00:09:00,625 You can pull the pinkies back. 156 00:09:00,625 --> 00:09:02,625 You can lift the heart. 157 00:09:02,625 --> 00:09:05,458 And by golly, you can reconnect with the deepest 158 00:09:05,458 --> 00:09:07,667 most loving breath. 159 00:09:07,667 --> 00:09:09,417 Inhale in, just waking up the legs, 160 00:09:09,417 --> 00:09:11,458 pressing into the knife edge of your back foot, 161 00:09:11,458 --> 00:09:13,750 engaging through the left inner thigh. 162 00:09:13,750 --> 00:09:17,083 Inhale to reach of the sky straighten both legs. 163 00:09:17,083 --> 00:09:21,000 Exhale, turn the right toes in, turn the left toes out 164 00:09:22,166 --> 00:09:25,125 and we'll take it to Warrior II, Virabhadrasana II, 165 00:09:25,125 --> 00:09:27,917 on the other side. Just waking up the legs. 166 00:09:27,917 --> 00:09:29,792 Feeling this lift up through the spine, 167 00:09:29,792 --> 00:09:31,792 this length through the crown of the head. 168 00:09:35,083 --> 00:09:39,875 Bringing the mind's eye, the focus inward on the breath, 169 00:09:39,875 --> 00:09:44,542 on the sensation of the body in this asana. 170 00:09:44,542 --> 00:09:47,792 Take a big inhale, get nice and long in the neck. 171 00:09:49,125 --> 00:09:51,500 And exhale, relax your shoulders down. 172 00:09:51,500 --> 00:09:54,500 Next inhale reach the fingertips up towards the sky, 173 00:09:54,500 --> 00:10:00,125 turn your left toes in, look up and then exhale hands to heart. 174 00:10:00,125 --> 00:10:02,583 If you want to be a little adventurous and have some fun 175 00:10:02,583 --> 00:10:05,083 you can bend your knees and hop the feet together. 176 00:10:05,083 --> 00:10:09,417 Otherwise let's bring back this ancient yogic move called 177 00:10:09,417 --> 00:10:12,917 heel-toe, heel-toe, heel-toe. 178 00:10:12,917 --> 00:10:14,125 Thank you and good night. 179 00:10:14,125 --> 00:10:15,500 Okay, here we go. 180 00:10:17,041 --> 00:10:20,041 From here you're going to inhale if the sternum to the thumbs. 181 00:10:20,041 --> 00:10:24,959 Exhale, send the hips back in space for Utkatasan, Chair Pose. 182 00:10:24,959 --> 00:10:28,000 So again continuing to gently wake up through the legs, 183 00:10:28,000 --> 00:10:30,333 the lower body so pull the hip creases back, 184 00:10:30,333 --> 00:10:33,291 send your heart forward and let's open up to the shoulders 185 00:10:33,291 --> 00:10:35,625 and the heart by sending the fingertips forward, 186 00:10:35,625 --> 00:10:38,500 thumbs reaching up but you don't have to go too far up here. 187 00:10:38,500 --> 00:10:39,834 That'll come in time. 188 00:10:39,834 --> 00:10:43,458 You can use the fingertips and the arms reaching forward to 189 00:10:43,458 --> 00:10:45,959 really allow yourself to drop your center 190 00:10:45,959 --> 00:10:47,291 down in space even more. 191 00:10:47,291 --> 00:10:51,375 Kind of counter balancing this weight here. 192 00:10:54,166 --> 00:10:55,375 Great, now find your breath. 193 00:10:55,375 --> 00:10:57,667 If you're holding your breath here, release. 194 00:10:57,667 --> 00:10:58,959 Break free of the change, 195 00:10:58,959 --> 00:11:02,500 start to break free the chains is what I mean. 196 00:11:02,500 --> 00:11:05,166 Start to breathe a little deeper and more fully. 197 00:11:05,166 --> 00:11:09,667 Inhale in, exhale, send awareness down through the feet 198 00:11:09,667 --> 00:11:10,834 as you reach towards the sky. 199 00:11:10,834 --> 00:11:14,750 Straighten the legs and once again exhale hands to heart. 200 00:11:14,750 --> 00:11:17,333 Great, set the feet wide again. 201 00:11:17,333 --> 00:11:20,083 This time in a little bit, 202 00:11:20,083 --> 00:11:21,834 challenge your stance is all I'm saying. 203 00:11:21,834 --> 00:11:24,667 Maybe a little bit throw yourself off balance a bit. 204 00:11:24,667 --> 00:11:26,125 And we'll find this loop of energy, 205 00:11:26,125 --> 00:11:28,959 again lifting through the front, grounding through the back. 206 00:11:28,959 --> 00:11:29,750 And then, here we go. 207 00:11:29,750 --> 00:11:33,208 Take up space, send the fingertips out, Star Pose. 208 00:11:33,208 --> 00:11:35,041 Think of a big X shape. 209 00:11:35,041 --> 00:11:36,708 If you're doing this in a seat, you can just send your 210 00:11:36,708 --> 00:11:39,375 fingertips out left to right find length in the spine. 211 00:11:39,375 --> 00:11:41,375 Again, really, really tall and long. 212 00:11:43,333 --> 00:11:45,333 Deep breath in. 213 00:11:45,333 --> 00:11:46,291 Big, big breath. 214 00:11:46,291 --> 00:11:48,125 Exhale, relax the shoulders down, 215 00:11:48,125 --> 00:11:51,208 spread the fingertips in celebration of you, 216 00:11:51,208 --> 00:11:53,750 of this practice, of this experience. 217 00:11:53,750 --> 00:11:55,583 Then we're gonna inhale in, check it out. 218 00:11:55,583 --> 00:11:58,583 Exhale, left hand comes behind your back, 219 00:11:58,583 --> 00:12:02,041 right fingertips reach toward your left toes. 220 00:12:02,041 --> 00:12:04,417 So just go as far as you can here 221 00:12:04,417 --> 00:12:07,166 breathing into the right lower back. 222 00:12:07,166 --> 00:12:08,792 If you can touch your toes, great. 223 00:12:08,792 --> 00:12:10,583 Give it a sweet kiss. 224 00:12:10,583 --> 00:12:12,125 Maybe you touch the shin. 225 00:12:12,125 --> 00:12:13,625 And then here we go, from your center, 226 00:12:13,625 --> 00:12:15,625 from your core, Star Pose. 227 00:12:15,625 --> 00:12:17,500 Take up space, inhale in. 228 00:12:17,500 --> 00:12:20,166 Exhale, right hand comes behind you, 229 00:12:20,166 --> 00:12:23,125 left fingertips reach towards the right toes. 230 00:12:23,125 --> 00:12:24,250 Wherever they land is great. 231 00:12:24,250 --> 00:12:25,875 Remember honor where you are today. 232 00:12:25,875 --> 00:12:29,041 Part of finding that natural state of balance is learning how 233 00:12:29,041 --> 00:12:33,500 to honor who you really are and where you are each day, 234 00:12:33,500 --> 00:12:35,417 each time we wake up. 235 00:12:35,417 --> 00:12:37,041 Alright, let's pick up the pace a little. 236 00:12:37,041 --> 00:12:39,041 Inhale, Star Pose. 237 00:12:39,041 --> 00:12:42,708 Exhale, right fingers to left toes. 238 00:12:42,708 --> 00:12:44,750 Inhale, Star Pose. 239 00:12:46,041 --> 00:12:50,583 Exhale, navel draws in and we crossover. 240 00:12:50,583 --> 00:12:52,375 Inhale, take up space. 241 00:12:53,625 --> 00:12:55,583 Exhale, navel draws in. 242 00:12:56,375 --> 00:12:57,500 Touch the toes. 243 00:12:57,500 --> 00:12:58,750 Inhale, rise up, 244 00:12:58,750 --> 00:13:00,792 lift the corners of the mouth just slightly. 245 00:13:00,792 --> 00:13:04,041 Exhale, integrating the spine. 246 00:13:04,041 --> 00:13:05,750 Inhale, rise up. 247 00:13:05,750 --> 00:13:08,208 Take up space. Strong lower body. 248 00:13:08,208 --> 00:13:12,250 Exhale, soft fingers, send it down. 249 00:13:12,250 --> 00:13:14,125 Awesome, inhale, reach it up. 250 00:13:15,667 --> 00:13:19,542 Exhale, left fingertips down. 251 00:13:20,250 --> 00:13:22,041 One more to each side with your breath. 252 00:13:30,041 --> 00:13:34,458 And the next time you're in Star Pose take a deep breath in and 253 00:13:34,458 --> 00:13:37,333 then exhale palms kiss together up and overhead 254 00:13:37,333 --> 00:13:40,166 and slide down to your heart. 255 00:13:40,166 --> 00:13:43,959 Bend the knees, step or heel-toe heel-toe or hop it together. 256 00:13:43,959 --> 00:13:44,917 Trust yourself. 257 00:13:45,834 --> 00:13:49,792 I'm gonna do the weird one because I'm from Austin, Texas. 258 00:13:49,792 --> 00:13:50,625 I like to keep it weird. 259 00:13:50,625 --> 00:13:52,959 Okay, then here we go, back to the Quiet Mountain. 260 00:13:54,083 --> 00:13:55,375 Take a deep breath in. 261 00:13:56,333 --> 00:13:58,250 And a long breath out. 262 00:13:58,250 --> 00:13:59,792 Interlace the fingertips. 263 00:13:59,792 --> 00:14:02,125 Shift your weight gently over to your left foot. 264 00:14:02,125 --> 00:14:04,208 Nice and slow, again with the marionette string. 265 00:14:04,208 --> 00:14:08,375 Imagine the string is just pulling you up from heaven. 266 00:14:08,375 --> 00:14:10,125 (chuckles) From the sky. 267 00:14:10,125 --> 00:14:11,917 Your right knee lifts up, up, up. 268 00:14:11,917 --> 00:14:14,083 So we're here, we're building strength in the right hip 269 00:14:14,083 --> 00:14:18,708 flexor, the abdominal wall has our back here, literally. 270 00:14:18,708 --> 00:14:21,083 And then from here we'll catch the right shin, 271 00:14:21,083 --> 00:14:22,542 squeeze and lift. 272 00:14:23,834 --> 00:14:25,708 Beautiful, inhale in. 273 00:14:25,708 --> 00:14:29,333 Exhale, relax the shoulders and find your focal point. 274 00:14:29,333 --> 00:14:32,125 Maybe a little something out in front of you, 275 00:14:32,125 --> 00:14:35,375 a Drishti, something you can set your gaze upon. 276 00:14:36,458 --> 00:14:37,959 Okay? 277 00:14:37,959 --> 00:14:40,125 Then you can stay here if this is much too much, 278 00:14:40,125 --> 00:14:42,625 you can come back here bringing right big toe to the earth 279 00:14:42,625 --> 00:14:44,708 working at your own pace. 280 00:14:47,375 --> 00:14:51,792 Next stop, we'll slowly take the left thumb to the sternum. 281 00:14:51,792 --> 00:14:54,458 This is set there to remind you to lift your heart. 282 00:14:54,458 --> 00:14:56,917 Keep this lifted, not collapsed. 283 00:14:56,917 --> 00:14:59,083 Okay, breathe deep. Hang with me. 284 00:14:59,083 --> 00:15:02,041 Right fingertips slide down to the right ankle. 285 00:15:02,041 --> 00:15:04,166 Right knee stays in. It's gonna want to come out. 286 00:15:04,166 --> 00:15:08,125 Keep it in, in, in as you come to kick the right toes back and 287 00:15:08,125 --> 00:15:12,166 we find this beautiful quad stretch. 288 00:15:12,166 --> 00:15:14,583 Then from here, you can stay here just enjoying this 289 00:15:14,583 --> 00:15:17,458 quad stretch or we're gonna take the right hand to 290 00:15:17,458 --> 00:15:19,500 the right inner arch of the foot. 291 00:15:19,500 --> 00:15:23,708 Inhale in and exhale take your right knee all the way towards 292 00:15:23,708 --> 00:15:27,208 the back, kick your right toes all the way up towards the sky. 293 00:15:27,208 --> 00:15:29,125 And again, just like in that Chair Pose, 294 00:15:29,125 --> 00:15:32,625 we'll send the left fingertips forward to counter balance 295 00:15:32,625 --> 00:15:34,959 this shift of weight. 296 00:15:34,959 --> 00:15:37,458 Standing Bow or a Dancer variation. 297 00:15:38,583 --> 00:15:41,208 Breathe deep. Take one breath at a time. 298 00:15:42,458 --> 00:15:44,458 Holding onto your center. 299 00:15:46,750 --> 00:15:49,917 Soft gaze forward. 300 00:15:49,917 --> 00:15:51,500 Moving at your own pace. 301 00:15:51,500 --> 00:15:54,000 Using your vocabulary, all of your tools. 302 00:15:56,583 --> 00:15:59,083 And then best you can with control 303 00:15:59,083 --> 00:16:02,000 bringing it back in nice and slow. 304 00:16:02,000 --> 00:16:03,500 If you're right toes are on the ground 305 00:16:03,500 --> 00:16:04,875 you can meet up with us here. 306 00:16:04,875 --> 00:16:07,667 We're all gonna hug the right knee up and into the chest and 307 00:16:08,917 --> 00:16:11,625 then let it go with soft, easy control. 308 00:16:12,792 --> 00:16:15,875 Sweet. If you need to shake out the left foot here, please do. 309 00:16:16,542 --> 00:16:18,750 We're going to begin again on the other side nice and slow. 310 00:16:18,750 --> 00:16:21,291 Interlacing the fingertips and again, 311 00:16:21,291 --> 00:16:24,291 rather than catching, we want to kind of get all of these 312 00:16:24,291 --> 00:16:29,792 intrinsic muscles connected and moving before we hold ourselves. 313 00:16:29,792 --> 00:16:34,583 So keep your hands here in this little prayer position 314 00:16:34,583 --> 00:16:38,834 and nice and slow lift your left knee up without your hands. 315 00:16:38,834 --> 00:16:40,166 Yep, beautiful. 316 00:16:42,834 --> 00:16:46,083 And here we also like feel the right glute turn on. 317 00:16:46,083 --> 00:16:47,959 You feel everything turn on, right? 318 00:16:47,959 --> 00:16:50,834 And then we can actually grow our balancing postures 319 00:16:50,834 --> 00:16:52,792 and our asana practice in this way too. 320 00:16:52,792 --> 00:16:55,667 So if it's difficult, just keep at it. 321 00:16:56,625 --> 00:16:58,792 And then if we want to take it to the next stop, 322 00:16:58,792 --> 00:17:01,208 we'll then bring the hands to the shins, 323 00:17:01,208 --> 00:17:03,750 squeeze and lift, press away from your yoga mat 324 00:17:03,750 --> 00:17:05,250 with your right foot. 325 00:17:05,250 --> 00:17:06,500 Inhale in. 326 00:17:06,500 --> 00:17:08,291 Exhale to relax the shoulders down. 327 00:17:09,166 --> 00:17:11,500 Stay here or we're here 328 00:17:11,500 --> 00:17:13,708 or we'll take the right thumb to the sternum. 329 00:17:13,708 --> 00:17:17,375 Just a little reminder to keep the chest lifted. 330 00:17:17,375 --> 00:17:20,542 And when you're ready slide your left fingers to your left ankle 331 00:17:20,542 --> 00:17:24,542 keep your left knee hugging in as you slowly slide your left 332 00:17:24,542 --> 00:17:27,166 knee in and back for this awesome quad stretch. 333 00:17:27,166 --> 00:17:29,375 Opening through the left shoulder. 334 00:17:29,375 --> 00:17:31,166 Heart stays lifted. 335 00:17:31,166 --> 00:17:35,500 Alright, stay here or moving with your breath, 336 00:17:35,500 --> 00:17:36,875 you'll flip your left hand to 337 00:17:36,875 --> 00:17:38,708 the left inner arch of your foot. 338 00:17:38,708 --> 00:17:40,125 Inhale, squeeze and lift. 339 00:17:40,125 --> 00:17:43,083 Find your connection to midline, you've got this. 340 00:17:43,083 --> 00:17:46,250 And then nice and slow go exploring. 341 00:17:46,250 --> 00:17:47,583 Soft and easy. 342 00:17:47,583 --> 00:17:49,750 No rush particularly if you've done this a million times see if 343 00:17:49,750 --> 00:17:53,041 you can slow it down, find something new. 344 00:17:53,041 --> 00:17:55,291 A new connection. 345 00:17:55,291 --> 00:17:58,750 In time right fingertips come forward to help balance the 346 00:17:58,750 --> 00:18:01,083 kicking of your left leg back. 347 00:18:01,083 --> 00:18:03,291 Left toes towards the sky. 348 00:18:03,291 --> 00:18:04,500 Breathing deep. 349 00:18:04,500 --> 00:18:07,250 Upward Facing Dog in the front body. 350 00:18:07,250 --> 00:18:11,667 Using that loop of energy, soft bend in your standing leg. 351 00:18:11,667 --> 00:18:13,291 Find your breath here. 352 00:18:13,291 --> 00:18:15,166 Find a grace. 353 00:18:17,750 --> 00:18:20,375 Find the joy with this steadiness. 354 00:18:21,834 --> 00:18:23,208 You totally have everything you need. 355 00:18:23,208 --> 00:18:25,250 Inhale in. 356 00:18:25,250 --> 00:18:29,792 And exhale, with control, best you can slowly release. 357 00:18:30,792 --> 00:18:33,083 Everyone, we'll hug the left knee in. 358 00:18:35,041 --> 00:18:36,834 And then release it down with control. 359 00:18:38,458 --> 00:18:40,500 Awesome, back to the Quiet Mountain. 360 00:18:42,083 --> 00:18:44,417 And just take a second to notice how you feel. 361 00:18:50,083 --> 00:18:52,083 Take a deep breath in. 362 00:18:53,625 --> 00:18:55,834 Use your exhale to relax your shoulders. 363 00:18:57,208 --> 00:18:59,792 Interlace the fingertips one last time. 364 00:18:59,792 --> 00:19:02,250 On your next breath, press your palms forward. 365 00:19:03,250 --> 00:19:06,708 Then send your pinkies up and back. 366 00:19:06,708 --> 00:19:07,750 Inhale in here. 367 00:19:07,750 --> 00:19:11,166 Exhale, slow tilt to your right. 368 00:19:11,166 --> 00:19:12,625 Bump the hips to your left. 369 00:19:13,583 --> 00:19:15,959 And dig into the heels. Come all the way back up. 370 00:19:15,959 --> 00:19:18,625 Slow tilt to your left. Bump your hips to your right. 371 00:19:20,417 --> 00:19:23,667 Then inhale all of your full potential, 372 00:19:23,667 --> 00:19:25,750 your amazing potential that already exists. 373 00:19:26,834 --> 00:19:29,166 And exhale, we land grounded. 374 00:19:30,208 --> 00:19:33,875 Left and right side of the brain and body working 375 00:19:33,875 --> 00:19:36,458 to unite as one. 376 00:19:36,458 --> 00:19:38,250 Bring the palms together at your heart. 377 00:19:39,583 --> 00:19:44,500 Inhale and exhale, drop your chin to your chest. 378 00:19:45,792 --> 00:19:48,291 Closing our practice, 379 00:19:48,291 --> 00:19:52,667 honoring the process, 380 00:19:55,625 --> 00:20:00,875 honoring it all in an effort to stay balanced. 381 00:20:03,208 --> 00:20:05,041 Doing great. 382 00:20:05,041 --> 00:20:06,792 Tomorrow's Day 25. 383 00:20:06,792 --> 00:20:08,166 I'll see you there. 384 00:20:08,166 --> 00:20:10,458 Let us know how you're feeling in the comments section down 385 00:20:10,458 --> 00:20:13,041 below and I'll see you then. 386 00:20:13,041 --> 00:20:14,208 Namaste. 387 00:20:15,667 --> 00:20:18,708 (bright music)