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- Howdy, everyone,
welcome to Dedicate,

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your 30 day yoga journey.

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It's Day 25,

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where we notice
what it feels like to be alive.

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Hop on the mat
and let's get started.

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(bright music)

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Alrighty my friends, let's
begin in Extended Child's Pose,

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we're gonna jump right in today.

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We have a quick practice,
so we're gonna make

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the most of it.

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If Extended Child's
Pose is not ideal for you,

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then you can start in Sukhasana.

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All right, so if
you're choosing Sukhasana,

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sit up nice and tall,
start to breathe deep.

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Benji, everybody.

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And if you're heading
into Extended Child's Pose,

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begin to breathe deep.

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Way to show up.

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Today's session invites you to

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find what feels good,

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or another way
of looking at it,

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today, Day 25 of
our 30 day journey

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would be to invite

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yourself to
follow the aliveness.

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What if we had a
solid practice

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for following what
makes us feel alive?

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My idea is that if we
cultivate that on the yoga mat,

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we will be able to
cultivate that off the yoga mat

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or we will be
equipped with the tools to try.

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Let's rock and roll.

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Inhale, send your heart, your
shoulders, over to the left.

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If you're on all fours,
you can do this with

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the hands on the knees.

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Inhale, heart comes forward.

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Exhale, around and back.

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Inhale, smoothing
the heart forward,

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moving with your breath.

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Exhaling, sending the navel
to spine and the hip back.

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Now continue with your breath
and consider today's theme.

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Use this glorious
invitation to wake up the body.

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Check in with any parts that
might feel a little tight,

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a little neglected,
a little sore.

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And that doesn't just apply
to of course your body parts,

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could be just
your energy, your mood, 

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anything at all.

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Continue to move
with your breath,

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and if you haven't already,
explore reversing

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your circle to move in
the opposite direction.

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And then, if you
feel like you find a place

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that feels good or
you just wanna reside in,

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you might rock and
roll there for a bit.

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If you find you wanna
come all the way to Cobra

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to stretch out
through the front body,

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you might come there for a bit.

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If you feel a little heavy,
and it feels more awesome

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to just find stillness
in Extended Child's Pose,

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follow it and do not
decide where it ends.

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Take the same beautiful
dance you've created already

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and make your way to
Downward Dog in your own way,

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mindfully full of breath.

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I love the mantra
follow the aliveness.

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Helps us to really stay present

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and awake with what
we're doing each day.

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It also helps us
create relationships

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 that we want to be in,

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that we want to
nurture and be present

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and available and alive in.

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But we won't worry
about all that for now,

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we'll just focus on
our practice now, here,

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within the four
corners of our mat.

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So when you're ready, inhale,
kick the right leg up high.

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Exhale, shift forward,
knee to nose.

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Inhale, reach it up.

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Exhale, step it all the way
up into a nice, low lunge.

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You'll lower your back knee,
right hand's gonna come over

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to meet the left, and we're
just gonna pause here, breathe.

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Breathing deep.

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Alright, from the center,
nice and easy,

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you're gonna take your left toes

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and bring them over towards
the right side of your mat.

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Now we're gonna draw the center
back and then follow that,

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with the hands on the earth,
walking all the way back

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towards the back
edge of your mat.

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Walking all the way back,
walking all the way back.

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Turning the right toes in,
just like a warrior.

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Left hand on the earth,
check it out,

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right fingertips to the sky.

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A little Gate Pose variation.

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Inhale in (clears
throat) excuse me.

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My left knee's right
underneath my left hip.

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Shoulders are stacked.

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Take a deep breathe in,
then exhale.

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Send your
fingertips out in front as

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if you were smoothing a surface.

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You're gonna
take your right thumb

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and pull it all the way back,
smoothing a surface,

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all the way towards
the back edge of your mat.

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Feel that amazing stretch here,
breathe deep.

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Let your breath move you here.

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Awesome, then again,
from center.

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Follow this connection
to your core, draw it in,

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and walk it all the way back.

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Hands on the earth,
guiding the way,

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coming back to that
little Lizard variation.

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Beautiful, then depending
on your energy level today,

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stay here, enjoy,
reside in the breath.

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Or curl the back toes under
and lift it up, yogi's choice.

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Follow your awareness,
listen to your body.

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Beautiful, beautiful,
inhale in, exhale,

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bring the left knee back.

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We're gonna bring
the right knee back,

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come to all fours,
curl the toes under,

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peel the tailbone up high,
Downward Dog.

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Big, cleansing breath here,
I need it as well.

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Inhale in through the nose.

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Exhale out through the mouth.

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Say goodbye to the gunk,
inhale in.

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Cleansing breath
out through the mouth.

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Cool, inhale,
lift the left leg up high.

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Exhale, shift it forward,
knee to nose, get strong.

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Inhale, lift it up.

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Exhale, step it all the way up.

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Nice, low lunge, guide
your left foot up there

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and then lower the right knee.

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When you're ready,
bring the left hand over

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to meet the right.

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Pause, breathe here.

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We tend to rush, that's
why I love the 30 days too,

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we can kind of take our
time with certain things.

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We tend to rush,
there's no rush, breathe.

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Follow your breath,
notice where your thoughts go,

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particularly when we
work with the hips like this.

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And when you're ready,
anchor navel to spine,

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lift the right toes,
take them over towards

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the left side of your mat.

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Then follow this line all the
way back as you walk the hands

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out beyond the right edge of
the mat and all the way back.

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We turn the left toes in,
we bring the right hand

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to the earth,
and when you're ready,

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left fingertips to the sky.

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Breathing deep.

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Neck nice and long.

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We're not collapsing,
right ear to right shoulder.

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Inhale in again, exhale, send
the left fingertips forward,

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right out in front, draw
your shoulder into socket,

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and then smooth
that surface as you take

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your fingertips all the way
up past the crown of the head,

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left thumb pulling back.

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Feel it out.

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Inhale in.

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Exhale out.

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Inhale to grow a
little bit brighter.

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Just embody the
pose and then exhale.

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Navel to spine,
hand comes to the earth,

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walk it all the
way back to the front.

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Great work.

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When you get there,
have a listen.

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Keep the knee lower or
curl the toes and lift it.

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Breathing deep.

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A mindful practice
where we integrate

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everything so valuable.

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So much better than
rushing and just trying

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to kind of force results,
so just trust the practice.

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You're doing great, inhale in.

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Exhale, lower the
right knee to the earth.

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Bring the left
knee to the earth.

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Walk the hands out wide.

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Inhale, let's just look forward.

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Drop the belly, open the chest.

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And then exhale, hey buddy!

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Downward Facing Dog, peel it up.

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Inhale in deeply.

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Exhale completely,
find stillness here.

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When you're ready, find
stillness, close your eyes.

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And notice what it
feels like to be alive today.

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Bend your knees if you need to,

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but find a little
moment of stillness.

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Beautiful, and on
your next inhale lift

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the right leg up high.

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Exhale, step it all the way up.

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Nice, low lunge.

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Inhale for our Crescent Lunge.

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Exhale, follow the breath down.

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Inhale, open
twist to your right.

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Follow the breath.

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Exhale, bring it down.

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Beautiful, pull the
right hip crease back,

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flex your right
toes towards your face.

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Inhale, look forward.

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Exhale, roll it all the way
through and back to your lunge.

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Plant the palms, curl the
back toes, lift the back knee,

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inhale in, exhale all the
way to Downward Facing Dog.

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Here we go,
follow the breath, inhale,

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lift the left leg up high.

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Exhale, step it all the way up.

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Lower your back knee,
follow the breath.

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Inhale,
fingertips reach up high.

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Exhale, fold it down.

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Right hand to earth, inhale,
left fingertips to the sky.

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Open twist, exhale,
bring it down, here we go.

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Pull the left hip crease back,

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flex your left
toes towards your face.

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Inhale to find length, extend.

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Exhale to soften and bow,
roll through.

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From here, plant the palms,
bring the left knee

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to the earth, come back
to Child's Pose Extended

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or Balasana, knees together,
or a nice,

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comfortable seat of your choice.

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Take a deep breath in.

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Empty it out.

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Take a deep breath in.

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Empty it out.

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And on your next inhale,
take a deep breath in

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and at the top of that breath
pause and retain the breath.

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And then empty it all out.

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Gorgeous, tuck your chin.

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Slowly begin to roll it up.

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We'll meet in a nice,
comfortable seat.

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Bring the palms
together at your heart space

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when you arrive.

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And just have a quick moment
of gratitude for yourself.

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Again, for showing
up here on the mat.

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For cultivating a practice
with integrity and with love

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and a willingness to learn,
to follow the aliveness,

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to find what feels good.

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I often describe yoga practice

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as one, of many,

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but one way to
help guide us to find

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our meaningful
contribution to society,

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and that can be frustrating
sometimes because you're like,

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"I don't know what
to do or I don't know."

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And so today's
practice just reminds us

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that you don't have to know.

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Just cultivate a practice
of finding what feels good

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and continue to follow
what makes you feel alive.

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And surround yourself by
people who make you feel alive.

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Okay, love you!

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I can't wait to
see you tomorrow.

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Let us know how
you're feeling in

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the comments section down below,

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and from my heart to yours,

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Namaste.

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(bright music)