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- Hi everyone!
Welcome to Dedicate,

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your 30 day yoga journey.

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It's Day 26 and today's
practice invites you to drop the

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struggle, drop anything
that's no longer serving you and

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drop it like it's hot.

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(bright music)

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Okay pals, let's begin
standing at the top of the mat.

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Feet hip width apart,
hands on the waistline.

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Take a deep breath
in and as you exhale,

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drop your shoulders down away
from your ears. (chuckles)

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And as you drop your shoulders
down away from the ears you

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might start to find soft,
easy movement in the head,

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with the head.

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For the neck maybe draw small
circles with the nose one way

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and then the other.

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Just kind of letting go.

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Dropping any tension that you
might have cultivated

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in the neck or the shoulders.

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And trying to stay aware of this
part of the body throughout the

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rest of today's practice.

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And beyond.

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Now drop your breath
down into your belly.

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Think of that
directional breath.

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As you inhale you
fill the belly with air.

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And as you exhale an opportunity

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to just land here
in your practice.

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Way to show up!

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We're gonna have some fun today.

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So you're gonna inhale in, shift
your weight to your right foot.

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And nice and easy just send
your left toes back just a bit.

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Then you're going to come on to
the top of your left foot and if

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you're not getting a pretty good
stretch in the front of your

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left foot, left ankle just
step it back a little more.

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We'll find this lift
up through the front,

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this grounding through the back.

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And today's practice is
a myriad of loving invitations

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to drop the struggle.

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I'm like, "What does
that metaphor mean and

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"what could it mean
for you right now?"

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Maybe drop any expectations.

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Drop any preconceptions,

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any ideas of how you think
the practice should go.

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How you think
your day should go.

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How you think a
certain conversation should go.

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How you think
your life should go.

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Right, so it's open mind.

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Inhale.

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Exhale, release.

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Shift your weight
to your left foot.

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We'll do the same
thing on the other side.

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So nice and easy
slide your right toes back.

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Then we'll come on to the top
of the right foot and find that

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loop of energy just
stretching through the front of

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the right foot,
the front of the right ankle.

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And again just considering
that theme as you breathe deep.

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In the end, what could you drop?

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What could you just leave on the
mat today that maybe you've been

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carrying around that
you just don't need anymore?

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Okay, take a deep breath in.

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Long breath out.

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Then we'll release it.
Hey buddy! (laughs)

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And nice and easy,
take a deep breath in,

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lift your heart up
towards the sky

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and then exhale send
your fingertips down.

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Quiet Mountain.

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Close your eyes.
Observe the breath.

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Excellent.

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Then inhale, reach for the sky.

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Big breath, big stretch.

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Grab your right wrist with your
left hand and you're going to

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give it a gentle pull.

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Just to kind of taking a day
off the wrists, off the hands.

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You're gonna massage the forearm
as you pull all the way up.

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And then from here
we're gonna bend the knees.

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Slide the right toes,
take it around behind

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the left ankle and we stretch.

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Look at Benji's
Downward Dog everyone.

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Alright, take one
more breath here.

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You're doing great.

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And then slowly come
back to center, check it out.

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You're going to come back to
center by hugging the right knee

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all the way up and in,
hands come down to the heart.

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No worries if
it's not super smooth.

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This is your first time doing
this, just in the moment.

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Inhale in, exhale,
cross your right ankle over

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the top of your left thigh.

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And we're going to
sink down into that hip

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by bending your standing leg.

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If this is not available to you
can do this with your right toes

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on the ground and
still get that same opening.

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Breathing, breathing.

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Everyone keep
your right toes active.

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Breathing deep here.

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If you need to
go a little deeper,

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send the fingertips all
the way down but be mindful.

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Breathing deep.

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Cool, then slowly roll it up.

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We'll unravel.
Come back to our Quiet Mountain.

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Take a deep breath in.

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On the exhale send
the fingertips down.

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Stand up nice and tall.

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On your next inhale,
sweep the fingertips

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all the way up towards the sky.

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Then we'll take the
right hand to the left wrist,

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give it a good pull.

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So you want to lift and
lengthen, lengthen, lengthen.

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So good for the wrist here
and then think up and over

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as you send it to the right.

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South bend in the knees and
slowly send your left toes

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behind your right ankle.

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Then play here breathing.

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Soften the skin
to the forehead here.

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Inhale in.

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And then exhale,
melt it back to center.

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Fingertips reach up,
palms come together.

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We lift the left knee

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as you slide the hands
back down to the heart.

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Good, then cross the
left ankle over the right.

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Inhale in and exhale,
slow and with control,

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you're going to sink back
nice and slow bending the knees.

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Just give it your best shot.

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Breathing deep.

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And again, we can
keep the toes on the earth.

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Moving here,
breathing into the back body.

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If you need a little more
fingertips come to the ground.

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We're breathing deep.

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Alright then slowly,
best you can with control,

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make your way back up.

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We'll come to meet
in a Quiet Mountain.

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Right away, inhale,
reach the fingertips up.

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And exhale, hands release
gently down at your sides.

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Take a deep breath in.

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Exhale, drop the
shoulders away from the ears.

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Just take a moment to observe.

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You've come a long
way in your practice.

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Come back to the present moment.

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You can open your eyes if you've
closed them and we're going to

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step the feet a little bit wide.

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Toes turn out just a
little bit, not too much.

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Then when you're ready,
here we go.

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Time to drop it like it's hot.
You knew it was coming, right?

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Here we go, send the sits
bones, back fingertips forward.

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So you can do this at any
level you feel comfortable.

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You can drop it real low or
if you're new to this shape,

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take your time,
just drop your center down

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a little bit in space.

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What we're wanting to do
here is just like in Chair Pose

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counterbalance,
sending our hips back,

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our sits bones back by
reaching the fingertips forward.

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Now all of this glorious work
we've done in the front body,

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the abdominal wall
drawing the navel in,

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lifting the pelvic floor,
drawing the shoulder blades

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together just this
beautiful awareness of Dunda,

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of spine is gonna help you here.

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So just take a second.

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The legs are
starting to light up.

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Beautiful, inhale in.

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Exhale, straighten the legs,
drop the fingertips,

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lift your chest to the sky.

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Beautiful, exhale, relax
the shoulders and here we go.

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We're gonna inhale to lower.

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Drop the hips back,
fingertips forward.

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Exhale to lift,
squeeze the buns.

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Inhale, send it back.

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Exhale, squeeze and lift.

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Inhale, send it back.

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Working to keep the
knees over the ankles.

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Just let that be your guide
even if it doesn't happen

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and then keep it going
with the breath.

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Inhale to lower.

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Exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Inhale to the lower.

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Exhale to lift.

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Keep it going.
Dig into your heels.

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Even lift the
toes to test this out.

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Keep going.

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Beautiful and the next
time you send your hips back,

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stay there, hold.

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Palms up or palms
together at your heart.

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Breathe deep here,
send the hips back.

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You got this.

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We're breathing here.

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We're staying soft in the face.

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Inhale in, exhale,
drop it half an inch more.

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Beautiful, beautiful.

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Inhale in, exhale
drop at half an inch more.

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Once more, inhale in,
drop it half an inch more

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and then rise up, inhale,
reach for the sky.

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Straighten your legs and
exhale, fingertips drop down,

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Mountain Pose.
Pause here, observe your breath.

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You did that.

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Whatever just happened.
You did that. Amazing work.

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Okay, without looking
down bring the feet together,

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really together,
hold on to your magic.

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Squeeze the legs.

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Inhale, reach for the sky.

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Exhale, drop it down
with control, Forward Fold.

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Inhale, halfway lift.

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Find the joy, find that ease,
the softness.

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And exhale, bow.

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Plant the palms, inhale to step
or hop it back, strong Plank.

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Exhale to lower to the belly.

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Inhale to find your
Cobra or Upward Facing Dog.

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Hi, buddy!

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Or your real dog
doing Downward Dog.

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We'll meet in
Downward Facing Dog.

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Take your time.

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Here we go.

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Inhale, lift the
right leg up high.

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Exhale, shift it forward,
knee to nose.

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Strong and steady.

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Inhale, kick the right foot up.

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Exhale, right knee
to right elbow.

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This time gaze forward.

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Beautiful,
claw through the fingertips.

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Inhale, kick the right foot up.

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Exhale, cross it over,
strong and steady,

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right knee to left elbow,
gaze forward.

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Shoulders are over the wrists.

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Beautiful, then kick it up,
right leg to the sky.

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And exhale, step it
all the way through.

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Lower the back knee.

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Bring your right hand around

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toward the left side of the mat.

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Breathe here three breaths.

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In and out, in and out,
in and out.

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From here, reach
the left heel back,

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lift the back knee.

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Inhale, reach the
right fingertips forward.

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You're gonna turn your right
toes out and then continue to

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draw a big horizon line all
the way up and around and back

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towards the back edge of your
mat as you come on to the outer

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edge of your left foot.

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Drop the hips down to the earth.

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Inhale, reach the
right fingertips up,

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rewind, come all the
way back to your lunge.

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Horizon lunge, we got this.

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Inhale, reach it forward.

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Take it up, drop the hips
down and then around and back.

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And if this is your first time
doing this just take your time.

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Inhale, reach it
all the way up and back.

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We're gonna do one
more with your breath.

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Again, right toes turn out.

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We reach right fingertips
forward, up and back.

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We breathe deep.
We keep the feet bright here.

250
00:12:05,500 --> 00:12:08,291
We drop the hips, feel that
beautiful IT band stretch and

251
00:12:08,291 --> 00:12:11,875
then take it all the
way up and around and back.

252
00:12:11,875 --> 00:12:13,250
Beautiful.

253
00:12:13,250 --> 00:12:15,208
From here,
walk the right foot in,

254
00:12:15,208 --> 00:12:16,583
plant the palms.

255
00:12:16,583 --> 00:12:18,333
Step the right toes back.

256
00:12:18,333 --> 00:12:22,708
You can go right into a Child's
Pose here or Belly to Cobra

257
00:12:23,792 --> 00:12:26,959
or Chaturanga to Up Dog.

258
00:12:26,959 --> 00:12:29,083
We'll meet in
Downward Facing Dog.

259
00:12:30,583 --> 00:12:32,667
Take a deep breath
in when you get there.

260
00:12:34,166 --> 00:12:35,333
And a long breath out.

261
00:12:35,333 --> 00:12:37,667
We're gonna do the same little
ditty on the other side and then

262
00:12:37,667 --> 00:12:41,208
we're gonna drop it way
down low and cool it off.

263
00:12:41,208 --> 00:12:43,834
Anchor the right heel, inhale,
lift the left leg up high.

264
00:12:45,291 --> 00:12:46,875
Exhale, knee to nose.

265
00:12:48,375 --> 00:12:50,917
Inhale, kick it up.
Claw through the fingertips.

266
00:12:50,917 --> 00:12:53,708
Exhale, left knee to
left elbow, look forward.

267
00:12:54,792 --> 00:12:57,458
Inhale, kick it up, last one,
you got this.

268
00:12:57,458 --> 00:13:01,000
Cross it over, gaze forward,
shoulders over the wrists.

269
00:13:01,000 --> 00:13:03,542
Left knee kisses right elbow.

270
00:13:03,542 --> 00:13:05,917
Good, then inhale,
kick it up, last time.

271
00:13:05,917 --> 00:13:07,875
Exhale, step it all the way up.

272
00:13:07,875 --> 00:13:09,250
Lower the right knee.

273
00:13:09,250 --> 00:13:13,250
Bring your left hand around,
breathe deep.

274
00:13:15,917 --> 00:13:18,041
So soften your gaze down or

275
00:13:18,041 --> 00:13:20,041
close your eyes
here for three breaths.

276
00:13:22,250 --> 00:13:24,542
Just notice what's going on.

277
00:13:30,458 --> 00:13:31,875
Alrighty.

278
00:13:34,000 --> 00:13:35,500
Last bit.

279
00:13:35,500 --> 00:13:37,125
Creating a full body experience.

280
00:13:37,125 --> 00:13:38,708
Send your left
fingertips forward as you

281
00:13:38,708 --> 00:13:40,875
turn the left toes out.

282
00:13:40,875 --> 00:13:43,458
Then nice and easy, we got this
You gotta connect to your core.

283
00:13:43,458 --> 00:13:45,792
So we did that core warmup,
the legs are strong.

284
00:13:45,792 --> 00:13:46,708
Draw your navel in,

285
00:13:46,708 --> 00:13:49,208
send the left fingertips
forward, up and back.

286
00:13:49,208 --> 00:13:51,875
You're gonna rotate on to the
outer edge of your back foot.

287
00:13:51,875 --> 00:13:53,125
Benji!

288
00:13:53,125 --> 00:13:55,208
Drop your hips down.

289
00:13:55,208 --> 00:13:57,917
Oh, and then inhale
bring it all the way back up.

290
00:13:59,583 --> 00:14:01,417
Beautiful, reset.

291
00:14:01,417 --> 00:14:02,792
When you're ready
follow your breath.

292
00:14:02,792 --> 00:14:04,708
Inhale, reach it up.

293
00:14:04,708 --> 00:14:07,834
Draw a big horizon line
forward, up and back

294
00:14:07,834 --> 00:14:09,792
as you drop the hips.

295
00:14:09,792 --> 00:14:12,333
Bring it up, beautiful,
follow your breath.

296
00:14:12,333 --> 00:14:13,834
One more round, you got it.

297
00:14:13,834 --> 00:14:17,208
Inhale, reaching forward,
up and back.

298
00:14:19,375 --> 00:14:21,417
Nice, inhale,
take it all the way up.

299
00:14:22,750 --> 00:14:24,458
Frame your left
foot with your hands.

300
00:14:24,458 --> 00:14:27,959
Plant the palms, step it back,
straight to Downward Facing Dog.

301
00:14:28,917 --> 00:14:30,875
Inhale lots of love in.

302
00:14:30,875 --> 00:14:33,333
And exhale lots of love
out as you slowly

303
00:14:33,333 --> 00:14:34,834
lower the knees to the earth.

304
00:14:35,875 --> 00:14:38,083
From here draw your
right knee all the way up

305
00:14:38,083 --> 00:14:39,667
in towards your chest
and then you're gonna

306
00:14:39,667 --> 00:14:42,750
cross your right leg
over your left here.

307
00:14:42,750 --> 00:14:45,333
Peek at me if you
need to for a little demo.

308
00:14:45,333 --> 00:14:48,917
We're coming into Cow
Legs or Gomukhasan Legs.

309
00:14:48,917 --> 00:14:53,375
So I find that coming in to this
from Tabletop is a little bit

310
00:14:53,375 --> 00:14:55,834
easier than already seated so

311
00:14:55,834 --> 00:14:58,333
you'll wanna give
it your best shot.

312
00:14:58,333 --> 00:14:59,834
Breathe deep.

313
00:14:59,834 --> 00:15:03,125
Inhale in and as you
exhale send your hips back,

314
00:15:03,125 --> 00:15:05,625
bright in the feet
so spread your toes.

315
00:15:05,625 --> 00:15:06,917
And we'll slowly roll up

316
00:15:06,917 --> 00:15:09,375
stacking head over heart,
heart over pelvis.

317
00:15:09,375 --> 00:15:11,792
If you feel any pressure
or pain in the knees then

318
00:15:11,792 --> 00:15:13,750
we're just gonna come
to a cross-legged seat.

319
00:15:15,417 --> 00:15:17,000
Breathe deep here.

320
00:15:18,166 --> 00:15:21,291
Today's practice a
little more pretzel-y than most.

321
00:15:22,542 --> 00:15:23,250
Most.

322
00:15:24,834 --> 00:15:30,708
So just notice, can you use this
practice to drop the struggle,

323
00:15:30,708 --> 00:15:32,625
do your best, adapt.

324
00:15:32,625 --> 00:15:35,625
Nothing more
empowering than modifying.

325
00:15:37,000 --> 00:15:38,041
So take a deep breath in.

326
00:15:38,041 --> 00:15:42,000
Hands can come to the soles of
the feet or hands to the heart.

327
00:15:42,000 --> 00:15:43,625
If you're looking for
something a little bit deeper,

328
00:15:43,625 --> 00:15:45,875
take a deep breath in,
lift your chest.

329
00:15:45,875 --> 00:15:49,792
And exhale, send your
heart forward, bow forward.

330
00:15:49,792 --> 00:15:51,166
Find what feels good.

331
00:16:02,792 --> 00:16:06,750
Alrighty, listen
carefully my darling friend.

332
00:16:06,750 --> 00:16:08,750
You're gonna slowly roll up.

333
00:16:10,583 --> 00:16:13,542
Nice and easy, we're just
gonna have a little fun here.

334
00:16:13,542 --> 00:16:15,291
We're gonna
keep the feet bright.

335
00:16:15,291 --> 00:16:17,917
When I say keep the feet
bright I just mean energy.

336
00:16:17,917 --> 00:16:20,542
Like light, there's
some light in the toes.

337
00:16:20,542 --> 00:16:22,708
That's just to
protect your joints

338
00:16:22,708 --> 00:16:24,708
and we're gonna use
our center to guide the way.

339
00:16:24,708 --> 00:16:27,625
So inhale in, center's
gonna turn to the left.

340
00:16:28,542 --> 00:16:29,959
Hands are gonna come to the mat.

341
00:16:29,959 --> 00:16:31,333
Feet stay bright.

342
00:16:31,333 --> 00:16:33,208
I'm gonna keep my
feet where they are.

343
00:16:33,208 --> 00:16:35,834
Keep your feet where
they are on your mat.

344
00:16:35,834 --> 00:16:39,333
And you're gonna
slowly lift your center,

345
00:16:39,333 --> 00:16:40,917
butt's up, come
all the way through.

346
00:16:40,917 --> 00:16:43,458
Keep your feet where they are,
keep your feet where they are

347
00:16:43,458 --> 00:16:45,500
and drop it like it's hot.

348
00:16:48,083 --> 00:16:50,834
If you like you
can come forward here.

349
00:16:50,834 --> 00:16:52,959
Recreate that Tabletop
just so you can get

350
00:16:52,959 --> 00:16:55,875
the knees somewhat
close together.

351
00:16:55,875 --> 00:16:59,166
And just honor your
body wherever your are.

352
00:17:00,333 --> 00:17:02,500
And if you're in cross-legged,
breathe deep.

353
00:17:02,500 --> 00:17:05,500
Maybe some gentle twists,
one side and then the other or

354
00:17:05,500 --> 00:17:07,041
Reclined Pigeon.

355
00:17:08,208 --> 00:17:10,250
Okay, here we are
on the other side.

356
00:17:11,291 --> 00:17:13,708
A wonderful way to drop (laughs)

357
00:17:13,708 --> 00:17:16,750
your expectations is to do a hip

358
00:17:16,750 --> 00:17:18,583
opener on one side and
then do it on the other

359
00:17:18,583 --> 00:17:19,667
'cause it's always different.

360
00:17:20,333 --> 00:17:22,667
So let this one be different.

361
00:17:22,667 --> 00:17:23,875
Breathe deep.

362
00:17:25,667 --> 00:17:28,667
Maybe you explore by taking
the heart and the head forward.

363
00:17:49,250 --> 00:17:51,625
And then slowly
following your breath

364
00:17:53,083 --> 00:17:55,875
to come back up nice and slow.

365
00:17:55,875 --> 00:17:58,166
Keep a brightness
in the toes and the feet

366
00:17:58,166 --> 00:18:00,125
as you slowly unravel.

367
00:18:03,125 --> 00:18:04,625
Come into the
center of your mat,

368
00:18:04,625 --> 00:18:05,875
bring your feet wide.

369
00:18:05,875 --> 00:18:08,208
Knees are gonna fall together.

370
00:18:08,208 --> 00:18:10,125
Internal rotation of the
hips and you'll just come

371
00:18:10,125 --> 00:18:11,792
on to your elbows first.

372
00:18:13,542 --> 00:18:16,417
Elbows and then on to your back.

373
00:18:19,667 --> 00:18:21,333
Soften through the
bowl of the pelvis.

374
00:18:21,333 --> 00:18:23,166
Let your arms come gently

375
00:18:24,959 --> 00:18:27,000
to rest at your sides.

376
00:18:34,000 --> 00:18:36,917
And take a moment
here to close your eyes.

377
00:18:40,250 --> 00:18:42,708
And relax everything,
drop everything.

378
00:18:43,875 --> 00:18:47,166
Drop the mask,
drop the struggle,

379
00:18:47,166 --> 00:18:49,875
drop the desire to
try to figure it out.

380
00:18:52,083 --> 00:18:54,708
If you're mad at me 'cause some
of the postures today just think

381
00:18:54,708 --> 00:18:58,041
we didn't do hip
dips on drop day.

382
00:18:58,041 --> 00:19:00,625
So a silver lining,
the optimism.

383
00:19:02,041 --> 00:19:04,834
All jokes aside, take a big
inhale and if there's anything

384
00:19:04,834 --> 00:19:07,708
you've been carrying around that
you perhaps don't need anymore

385
00:19:08,917 --> 00:19:10,834
let's consciously
choose right now to let it go.

386
00:19:14,458 --> 00:19:16,375
When you're
ready walk the feet in,

387
00:19:16,375 --> 00:19:20,291
send the legs out long,
Shavasana.

388
00:19:23,959 --> 00:19:25,792
A total surrender.

389
00:19:27,792 --> 00:19:30,166
A practice of dropping,

390
00:19:31,875 --> 00:19:34,959
surrendering to that
which we cannot control.

391
00:19:38,625 --> 00:19:41,000
Let your breath
return to a natural flow,

392
00:19:41,000 --> 00:19:42,625
a natural rhythm.

393
00:19:59,208 --> 00:20:02,708
Day 26, the home stretch.

394
00:20:08,708 --> 00:20:11,083
When you're ready,
slowly bring the hands together.

395
00:20:11,083 --> 00:20:12,792
Thumbs up to the third eye.

396
00:20:14,166 --> 00:20:16,417
And we take a
second here to reconnect,

397
00:20:16,417 --> 00:20:18,417
recommit to this practice.

398
00:20:21,917 --> 00:20:27,166
Drop any ideas that it might not
happen or we don't have time.

399
00:20:30,583 --> 00:20:32,000
Simply choose to do your best.

400
00:20:32,000 --> 00:20:33,041
Show up 

401
00:20:34,750 --> 00:20:36,333
fully whenever you can.

402
00:20:37,667 --> 00:20:38,625
You're doing great.

403
00:20:39,500 --> 00:20:41,250
I hope to see you tomorrow.

404
00:20:41,250 --> 00:20:42,542
Love you so much.

405
00:20:43,708 --> 00:20:45,375
Take good care.

406
00:20:45,375 --> 00:20:46,834
Namaste.

407
00:20:48,000 --> 00:20:51,000
(bright music)