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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 27 and we're going

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to heaven within where
our own personal power lies.

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So hop into something
comfy and let's get started.

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(bright music)

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Okie doke, my darling friends,

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let's begin in a nice,
comfortable seat.

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Sukhasana, your version.

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Benji reveal. Ah!

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Love a good reveal, right?

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Am I right? Okay.

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Come on down to the ground,
welcome back.

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Today's practice is awesome.

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We're gonna ease in, ramp
up to a little bit of power

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or empower yoga but don't panic

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because I have some
tricks up my sleeve.

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(laughs)

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So I wanna start
by just honoring you

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for showing up here today.

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And continuing to show
up with your whole self.

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So today's practice,

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the trick is really
not a trick, it's a truth.

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Today's practice
isn't about power yoga,

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it's about tapping
into your inner power

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and that could be physical
today, it could be in the body

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or it could be finding
the power to use your voice.

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It could be finding
your power to empower others.

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It could be girl power, it
could be Blue Heeler power.

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So connecting to your personal
power is the invitation.

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Let's sit up nice and tall,
bring the hands to the heart.

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Close your eyes
just to meditate on that

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for a hot second while
you deepen your breath.

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Perhaps you whisper
quietly to yourself.

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Today I choose to connect

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to my personal power.

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Gently deepen your breath.

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You have so many beautiful,
wonderful tools

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in your toolbox now.

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After 26 days.

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Today the
journey simply continues.

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As we practice yoga,
the true yoga,

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one that integrates all parts.

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One that is considerate

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and one that doesn't push you

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or guide you to
transform into something

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you're not but rather allows you

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to uncover and reveal
everything that you are.

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Gently bow the
head to the heart,

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feel that great stretch
in the back of the neck.

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Then let's get a little
closer to that personal power.

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Your truth, reveal that union.

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Alright, inhale in.

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Exhale to release,
open your eyes.

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Sit up and we're gonna
come to lie on our backs. Yes!

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Take your time, breathe as
you come down to the ground.

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Bring your feet to the earth,
knees point up towards the sky.

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Snuggle your shoulder blades
underneath your heart space

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and start to open
your heart even here.

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Just feel that
tension at the very least

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but you might even feel
your pecs kind of stretch

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as you draw your
shoulder blades underneath you

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and then when you're ready,

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we're gonna kick the
right foot all the way up.

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If the leg doesn't straighten,
no worries.

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You can bend the
knee as much as you need

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and through regular practice
I think you'll be surprised

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how we can work to lengthen
even, yes, the hamstring

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through lots of
tender, love, and care.

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Wherever you are,
we're gonna interlace

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the fingertips
behind the back of the thigh

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or maybe slide the
fingertips to the calf.

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This is just gonna depend
on your flexibility today.

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You can also
take the peace fingers

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and grab the big toe,

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but we're just
getting started here.

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So take it easy.

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Mucho, take it easy,
take a deep breath in.

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Long breath out, feel
your spine supported here.

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We're just allowing the blood
to flow opposite direction.

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Good for circulation.

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Take any tension out of the neck

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and shoulders here best you can.

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Breathe, breathe, breathe.

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Awesome, then we're
gonna take the right ankle,

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bend the right knee,
cross it over

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the top of the left thigh,
interlace the fingertips

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behind your left hamstring
and kick your left foot

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into an imaginary wall.

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So we're not just hanging here.

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Mhmmm,
then slowly pull your legs,

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your lower body
towards your front body,

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your upper body,
keep the feet nice and bright.

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And breathe like
you love yourself.

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It might seem a
little corny to some,

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but I love breathe
like you love yourself

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because you can use
it even in the moments

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where you don't feel
like you love yourself

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or maybe you
don't love yourself yet,

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but you want to
get back to that.

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This is yoga to me.

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Inhale, send the
left leg up high.

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Again, left knee
doesn't have to straighten,

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so send the left foot up high

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as you straighten
through the left leg.

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Take a deep breath in.

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Exhale, left foot
comes to the ground.

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You're gonna grab your right
arch with your right hand.

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So grab the arch
of your right foot

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with your right hand and
then we've been here before,

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nice and slow, you're gonna kick

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the sole of the right foot up

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for a little
Half Stirrup Posture.

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Send breath down into
your belly, inhale in.

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Nice cleansing
breath as you breathe out.

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Sweet, release
right foot to the earth.

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On your next breath in, inhale,
lift the left leg up high.

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(humming)

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Just checking in.

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Notice if your low
back has come up here.

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Scoop the tailbone up,
draw your navel down,

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connect to your strong core,
getting stronger by the day.

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(snapping)

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Breathing deep.

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Cool, inhale in, exhale out.

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On your next breath,
bend your left knee,

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cross your left ankle over
the top of the right thigh,

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thread the needle here,

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and the only unique thing is

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instead of
grabbing on your shin,

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go ahead and grab
behind your right thigh.

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And then kick your
right foot mindfully

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up into an imaginary wall

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and then pull
your legs toward you.

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You can use your left elbow

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to get a deeper
stretch here. Yes.

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Breathe.

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Low back flush with the mat.

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And then on your next inhale,

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send your right leg up.

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Again, knee doesn't
have to straighten here.

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Just check in.

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And then bend the right knee,

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bring the right
foot to the earth

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and when you're ready, we'll
grab the arch of the left foot

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with the left hand.

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So take your time, use your
right foot to ground you here

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this time as we cook the
left foot towards the sky.

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So there's a
little opposition here

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and in almost all
of our hatha yoga.

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Ha-tha, sun, moon.

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So always
balancing these two forces.

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Not always, but
balancing these two forces

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so you can find that even here
as we kick the left foot up

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and then pull the
left shoulder down

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and there's this
meeting in the middle.

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Alright, from here,
scoop the tailbone up.

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We're gonna
connect the abdominal wall

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by drawing the
lower belly in and up,

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navel draws down
towards the spine.

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Lower ribs hug in as if
you have like a corset on.

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So we're strong
here in our center

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and from here
either one leg at a time

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or both at the same time,
we'll kick the legs up high

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and interlace, bring
the elbows nice and wide,

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hands behind the back.

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Scoop the tailbone up,
inhale in.

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Exhale out.

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On your next inhale,

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slide your left foot down
against an imaginary wall,

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scissoring the legs.
Exhale, lift it up.

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Inhale to slowly
lower the right leg down,

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right heel
hovers above the earth.

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Exhale to lift it up.

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Keep moving with the breath.

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Inhale, long breath to
slide it down with control.

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Exhale, contract
navel to spine, bring it up.

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You can move now at a
pace that feels good for you.

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Slowly inhaling to lower

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and exhaling to tighten the core

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and lift the leg back up.

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We wanna go for a slow
and controlled movement here.

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Stimulating that third chakra.

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Keep the low ribs heavy,
no pain in the low back.

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You got this.

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Let's even it out on each side,

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and then keep your legs up,

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reach the fingertips
all the way up towards

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the outer edges of the feet.

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Lift your head, your neck,
your shoulders.

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Breathe deep and we're
gonna pulse here for ten,

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nine, eight, seven,

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six, five, four, stick with it,

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three, two, on the
one bend your knees,

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grab both arches,
full Stirrup Posture here

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or a little
Happy Baby variation.

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You can also grab the
outer edges of the feet.

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So now we're gonna
reach the tailbone towards

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the front edge of the mat,

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and then find the
little joyful Happy Baby here.

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So that pure you, right?

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The honest you, the one
that has so much power

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because it's authentic

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and real and true.

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Alright, awesome work.

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Cross one ankle over the other,

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we'll grab the
outer edges of the feet

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and in your own time,

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begin to rock and roll up and
down the length of your spine.

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You can rock as
many times as you like.

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We'll come to a
nice comfortable seat.

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Inhale, reach the
fingertips up high.

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Exhale, just
gentle twist to the left.

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Lift your heart, inhale,
to lift and lengthen.

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Exhale to twist,
should feel really good

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after your core
work and then inhale,

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come all the way
back to center, reach up.

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And then exhale over
to your right, same thing.

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Use your inhale
to lift your heart

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and use your exhale to twist.

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Cool.

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And then come all the way up

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or come all the
way back to center.

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I got distracted by looking

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at Benji's slobber
reflection on the ground.

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(blows kiss)

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Professional, so good, so nice.

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So come all the
way back to center. (laughs)

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Inhale in, exhale to
relax the shoulders down

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and then on your
next inhale come forward

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and all the way onto all fours.

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You might need to back

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the truck up a little bit here,
no worries.

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Right away inhale, drop
the belly, open your chest.

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Exhale, curl the toes under,

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send the hips and up
back Downward Facing Dog.

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Inhale, lots of love in here.

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Exhale, lots of love out,
check in.

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Fabulous, bend the knees.

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Inhale to look forward, exhale
to make your way to the top.

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Take your time.

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When you get there,
inhale, halfway lift.

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And then exhale
to let everything go.

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Bend your knees generously.

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Send some love to
the lower back body.

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Let any stress, any
tension that you came onto

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your mat with,
choose to let it go here

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so that as we tuck the chin

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and slowly roll up through
the spine we feel a lightness.

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Let's go.

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Grounding through
the feet as you slowly

252
00:13:44,375 --> 00:13:46,041
enjoy the ride

253
00:13:47,875 --> 00:13:50,208
all the way up to standing.

254
00:13:52,917 --> 00:13:57,291
Alright, talk about
a power pose, Mountain.

255
00:13:58,542 --> 00:13:59,792
Your version of Mountain,

256
00:13:59,792 --> 00:14:04,667
one that you can find
off the mat, almost anywhere.

257
00:14:04,667 --> 00:14:07,542
Let's make it happen,
let's reconnect or connect

258
00:14:08,667 --> 00:14:10,542
by finding the breath.

259
00:14:15,875 --> 00:14:17,583
Give your thinking mind a break,

260
00:14:17,583 --> 00:14:19,417
particularly at
this point in the journey

261
00:14:19,417 --> 00:14:21,667
it's either your
brain is kind of all in

262
00:14:21,667 --> 00:14:25,417
or you're struggling
and both are normal.

263
00:14:25,417 --> 00:14:28,041
So wherever your
brain is at today,

264
00:14:28,041 --> 00:14:30,083
let's connect to the
sensation of the body

265
00:14:30,083 --> 00:14:33,792
as we begin to
flow and just remember

266
00:14:33,792 --> 00:14:35,917
your breath always comes first.

267
00:14:37,458 --> 00:14:39,667
Let's rock and roll.
Inhale, reach for the first.

268
00:14:41,125 --> 00:14:43,834
Exhale, soften and
bow all the way down.

269
00:14:45,208 --> 00:14:47,792
Inhale, halfway lift,
your version.

270
00:14:47,792 --> 00:14:49,041
Find length in the spine,

271
00:14:49,041 --> 00:14:51,417
welcome to take
airplane arms here.

272
00:14:51,417 --> 00:14:54,333
Start to free it up and
then exhale, Forward Fold.

273
00:14:55,583 --> 00:14:56,458
Plant the palm.

274
00:14:56,458 --> 00:14:59,500
Bend your knees, plant
the palms, step one foot back,

275
00:14:59,500 --> 00:15:01,500
then the other, Plank Pose.

276
00:15:01,500 --> 00:15:03,250
Inhale to look forward.

277
00:15:03,250 --> 00:15:05,000
Exhale, stay
connected to your core

278
00:15:05,000 --> 00:15:07,250
as you lower all the down.

279
00:15:07,250 --> 00:15:09,792
Inhale, press in
your foundation, lift up.

280
00:15:09,792 --> 00:15:11,959
Cobra, nice and easy.

281
00:15:11,959 --> 00:15:13,625
Exhale, soften and release.

282
00:15:14,792 --> 00:15:17,542
Curl the toes under,
lift your kneecaps,

283
00:15:17,542 --> 00:15:22,041
tone your quads,
press up to Plank or all fours.

284
00:15:22,041 --> 00:15:24,750
Take a deep breath in,
then follow your breath

285
00:15:24,750 --> 00:15:28,083
as you send the hips up and
back, Downward Facing Dog.

286
00:15:29,542 --> 00:15:31,458
Beautiful, on your next inhale,

287
00:15:31,458 --> 00:15:33,125
lift the right leg up high.

288
00:15:33,125 --> 00:15:34,875
Exhale, knee to nose.

289
00:15:35,834 --> 00:15:37,917
Inhale, lift the
right leg up high.

290
00:15:37,917 --> 00:15:39,834
Repetition, exhale,
knee to nose.

291
00:15:40,708 --> 00:15:43,667
One more time, inhale,
lift the right leg up high.

292
00:15:43,667 --> 00:15:46,375
Last one, exhale,
knee to nose, let it hover.

293
00:15:46,375 --> 00:15:48,834
Try to touch your right
heel to your right glute.

294
00:15:50,083 --> 00:15:52,375
And then step it all the way up.

295
00:15:52,375 --> 00:15:55,834
Lower the back knee,
walk it a little bit back

296
00:15:55,834 --> 00:15:56,917
and when you're ready, inhale,

297
00:15:56,917 --> 00:15:59,375
sweep the fingertips
forward, up and back.

298
00:15:59,375 --> 00:16:03,333
Deep breath in here, exhale,
send it all the way down.

299
00:16:03,333 --> 00:16:05,166
Pull the right hip crease back.

300
00:16:05,166 --> 00:16:08,583
Inhale, find extension,
heart comes forward,

301
00:16:08,583 --> 00:16:11,583
and then exhale,
forehead toward the knee.

302
00:16:12,959 --> 00:16:14,959
Whew awesome,
dig into your right heel,

303
00:16:14,959 --> 00:16:18,125
find articulation through
your right foot nice and slow.

304
00:16:18,125 --> 00:16:20,458
Back knee can
stay lowered or lift

305
00:16:20,458 --> 00:16:23,250
as you reach the
right fingertips to the sky.

306
00:16:23,250 --> 00:16:25,667
Big breath here as
you twist to your right.

307
00:16:26,542 --> 00:16:30,083
Open up and then exhale,
come all the way back.

308
00:16:30,083 --> 00:16:32,875
Plant the palms,
step your right toes back.

309
00:16:32,875 --> 00:16:34,834
Stay connected to
your core the whole way.

310
00:16:34,834 --> 00:16:36,375
So as you lower your belly down,

311
00:16:36,375 --> 00:16:39,333
your navel is lifting
all the way up, up, up.

312
00:16:39,333 --> 00:16:41,875
Great, then
inhale smooth right here.

313
00:16:41,875 --> 00:16:44,125
Cobra, Bhujangasana.

314
00:16:44,125 --> 00:16:47,667
Exhale, smooth
release as you come down.

315
00:16:47,667 --> 00:16:50,959
Curl the toes under,
press up to Plank or all fours.

316
00:16:50,959 --> 00:16:54,166
Strong and steady,
Downward Facing Dog.

317
00:16:54,166 --> 00:16:55,291
Keep breathing.

318
00:16:58,125 --> 00:16:59,625
Claw through the fingertips,

319
00:16:59,625 --> 00:17:02,041
root through that
index finger and thumb.

320
00:17:02,041 --> 00:17:06,375
Remember, upper arm bones
rotate out away from the ears.

321
00:17:06,375 --> 00:17:09,542
On your next breath in,
lift the left leg up high.

322
00:17:09,542 --> 00:17:12,208
Exhale, shift it forward so
you're on your right toes,

323
00:17:12,208 --> 00:17:16,417
shoulders are over your wrists,
knee to nose.

324
00:17:16,417 --> 00:17:17,750
Inhale, kick it up.

325
00:17:18,583 --> 00:17:20,000
Exhale, knee to nose.

326
00:17:21,041 --> 00:17:24,291
Last time, inhale, kick it up,
find length.

327
00:17:24,291 --> 00:17:25,625
Exhale, knee to nose.

328
00:17:25,625 --> 00:17:28,291
Pause here, find
that hollow front body.

329
00:17:28,291 --> 00:17:31,250
Draw your left heel
towards your left glute.

330
00:17:31,250 --> 00:17:34,083
Whew awesome,
then slowly step it up.

331
00:17:34,083 --> 00:17:37,542
Lower your back knee, collect
yourself, find your breath.

332
00:17:37,542 --> 00:17:38,875
Squeeze the inner
thighs through the midline

333
00:17:38,875 --> 00:17:39,708
and when you're ready,

334
00:17:39,708 --> 00:17:41,375
sweep the fingertips
forward, up and back.

335
00:17:41,375 --> 00:17:44,792
Big breath, big expression here,

336
00:17:44,792 --> 00:17:46,625
and then exhale to send it down.

337
00:17:47,708 --> 00:17:51,875
Pull the left hip crease
back, active in the left toes.

338
00:17:51,875 --> 00:17:53,625
Inhale to look forward.

339
00:17:54,500 --> 00:17:56,625
Exhale,
forehead toward the knee.

340
00:17:56,625 --> 00:17:57,917
Doesn't even have to come close,

341
00:17:57,917 --> 00:17:59,375
just forward toward the knee.

342
00:18:02,750 --> 00:18:04,625
Awesome, then dig
into your left heel,

343
00:18:04,625 --> 00:18:06,500
roll through that left foot.

344
00:18:06,500 --> 00:18:08,333
Back knee can
stay lowered or lift

345
00:18:08,333 --> 00:18:09,875
as you bring the
right hand to the earth

346
00:18:09,875 --> 00:18:12,291
and inhale, pull the
left hip crease back.

347
00:18:12,291 --> 00:18:14,125
Open up, big twist to your left.

348
00:18:14,125 --> 00:18:15,625
Breathe into your belly here,

349
00:18:15,625 --> 00:18:18,333
spiral your heart
up towards the sky.

350
00:18:18,333 --> 00:18:19,583
Wiggle your left fingertips

351
00:18:19,583 --> 00:18:22,083
and then bring it
back down to your lunge.

352
00:18:22,083 --> 00:18:23,083
Okie doke, here we go.

353
00:18:23,083 --> 00:18:26,000
Plant the palms, step it back,
belly to Cobra

354
00:18:26,000 --> 00:18:28,834
or now Chaturanga to Up Dog,
move with your breath.

355
00:18:31,041 --> 00:18:35,250
Synchronize breath to movement,
movement to breath.

356
00:18:36,458 --> 00:18:40,000
From there, pressing
into Plank or all fours,

357
00:18:40,000 --> 00:18:42,333
and then Downward Facing Dog.

358
00:18:44,875 --> 00:18:47,250
Power up, breathe deep.

359
00:18:50,125 --> 00:18:53,250
Why are we
conditioning the body in yoga?

360
00:18:53,250 --> 00:18:56,083
Why is yoga asana important?

361
00:18:59,458 --> 00:19:02,458
Great, bend your knees,
inhale to look forward.

362
00:19:02,458 --> 00:19:03,959
Exhale to make
your way to the top.

363
00:19:03,959 --> 00:19:05,834
Take your time,
start to have some fun.

364
00:19:05,834 --> 00:19:09,583
You can do baby
steps, hop, float, rag doll.

365
00:19:11,125 --> 00:19:12,792
Then ground through the
feet and when you're ready,

366
00:19:12,792 --> 00:19:15,500
inhale, halfway lift,
find length.

367
00:19:15,500 --> 00:19:17,125
Again, okay to free it up here.

368
00:19:17,125 --> 00:19:20,041
Start to play with expression.

369
00:19:20,041 --> 00:19:22,375
Your expression
and then Forward Fold.

370
00:19:23,583 --> 00:19:25,250
Move to rise here,
move with your breath

371
00:19:25,250 --> 00:19:27,834
as you inhale, sweep
the fingertips forward,

372
00:19:27,834 --> 00:19:30,583
up and back. Find that big
beach ball up and overhead.

373
00:19:30,583 --> 00:19:32,792
And then exhale,
capture something and bring it

374
00:19:32,792 --> 00:19:34,291
right down to your heart center.

375
00:19:35,792 --> 00:19:38,291
One cycle of breath
in here, inhale.

376
00:19:39,458 --> 00:19:40,625
Exhale.

377
00:19:42,041 --> 00:19:44,667
Inhale, fingertips
go down to come up.

378
00:19:44,667 --> 00:19:46,083
Synchronize with your breath.

379
00:19:47,834 --> 00:19:49,583
Exhale, rain it down.

380
00:19:51,500 --> 00:19:53,625
Good, inhale,
find length in the neck

381
00:19:53,625 --> 00:19:55,959
as you lift up halfway.

382
00:19:55,959 --> 00:19:58,417
And exhale to soften and fold.

383
00:19:58,417 --> 00:20:00,792
Plant the palms,
step it back, Plank Pose

384
00:20:00,792 --> 00:20:03,333
or Half Plank,
inhale to shift forward.

385
00:20:03,333 --> 00:20:04,583
Look forward, strong core

386
00:20:04,583 --> 00:20:08,208
as you lower all the way to
the ground or Chaturanga.

387
00:20:08,208 --> 00:20:10,291
Use an inhale to open your heart

388
00:20:11,625 --> 00:20:14,083
and an exhale to
soften and release.

389
00:20:14,083 --> 00:20:16,083
Here we go,
press into your power.

390
00:20:16,083 --> 00:20:19,125
Plank or all fours,
take a deep breath.

391
00:20:19,125 --> 00:20:20,917
Exhale, Downward Dog,
right away.

392
00:20:20,917 --> 00:20:23,625
We got this, inhale,
lift the right leg up high.

393
00:20:23,625 --> 00:20:25,417
Holy moly, knee to nose.

394
00:20:25,417 --> 00:20:27,041
You can do this on
your left knee too.

395
00:20:27,041 --> 00:20:29,542
Inhale, extend
the right leg up high.

396
00:20:29,542 --> 00:20:31,542
Exhale, knee to nose.

397
00:20:31,542 --> 00:20:33,625
Last one, you got this.
Inhale, extend.

398
00:20:33,625 --> 00:20:35,750
Feel that belly get long.

399
00:20:35,750 --> 00:20:37,959
Expansion and then exhale,
contract.

400
00:20:37,959 --> 00:20:40,291
Navel draws in, in, in.

401
00:20:40,291 --> 00:20:42,125
Then step it up,
you're doing great.

402
00:20:42,125 --> 00:20:45,250
Lower the back knee, inhale,
sweep the fingertips

403
00:20:45,250 --> 00:20:47,750
forward, up and back,
big stretch.

404
00:20:47,750 --> 00:20:49,333
Exhale, rain it down.

405
00:20:50,208 --> 00:20:53,333
Inhale, look forward, pull
your right hip crease back.

406
00:20:53,333 --> 00:20:56,792
Exhale, forward toward the
knee, active in your right foot.

407
00:20:57,750 --> 00:20:59,542
Then dig into your right heel.

408
00:20:59,542 --> 00:21:02,083
Keep breathing as you
roll all the way through.

409
00:21:02,083 --> 00:21:04,917
Come to your
nice low lunge twist,

410
00:21:04,917 --> 00:21:06,458
back knee lowered or lifted.

411
00:21:06,458 --> 00:21:08,125
Inhale, pull the
right hip crease up

412
00:21:08,125 --> 00:21:09,792
as you reach for the sky.

413
00:21:09,792 --> 00:21:12,333
Then exhale, bring it
all the way back down.

414
00:21:12,333 --> 00:21:15,083
Listen carefully from here,
bending your back knee,

415
00:21:15,083 --> 00:21:18,792
bringing it halfway in
for our Pyramid variation.

416
00:21:19,625 --> 00:21:22,000
Keep pulling the
right hip crease back.

417
00:21:22,000 --> 00:21:23,917
Breathing deep, you got this.

418
00:21:23,917 --> 00:21:26,667
Grounding through all
four corners of the feet,

419
00:21:26,667 --> 00:21:29,375
fingertips are gonna
walk forward, inhale in.

420
00:21:29,375 --> 00:21:32,625
Exhale, from your center,
lift the left leg up.

421
00:21:32,625 --> 00:21:35,250
Lifting, lifting, lifting
from your left inner thigh.

422
00:21:36,792 --> 00:21:40,708
So we're squaring through
the hips, standing splits.

423
00:21:40,708 --> 00:21:42,417
Can you believe it?

424
00:21:42,417 --> 00:21:46,291
Now you can tell your friends
you did standing splits today.

425
00:21:46,291 --> 00:21:47,959
You got this and
if the leg is not able

426
00:21:47,959 --> 00:21:50,750
to come all the way up,
we'll keep a generous bend

427
00:21:50,750 --> 00:21:52,166
in your right knee
and we'll just work

428
00:21:52,166 --> 00:21:53,959
to do baby pulses.

429
00:21:53,959 --> 00:21:56,542
In time, strengthening
even if you only do

430
00:21:56,542 --> 00:21:59,083
two or three
strengthening the legs.

431
00:22:00,500 --> 00:22:02,417
If the leg is up and
you like a little more,

432
00:22:02,417 --> 00:22:05,542
you can work to wrap the
hands around the right calf

433
00:22:05,542 --> 00:22:09,792
or ankle, dial your
left toes down, inhaling

434
00:22:10,750 --> 00:22:13,750
and exhaling, drawing the
shoulders away from the ears.

435
00:22:15,500 --> 00:22:17,458
Sweet, then fingertips
come back to the earth

436
00:22:17,458 --> 00:22:18,417
if they are not already.

437
00:22:18,417 --> 00:22:20,792
Listen everyone,
inhale in, exhale,

438
00:22:20,792 --> 00:22:23,208
send your gaze forward
just as we've been doing.

439
00:22:23,208 --> 00:22:25,625
Bend your left knee,
bring it behind your right knee,

440
00:22:25,625 --> 00:22:28,000
Shiva squat as
we bend both knees now,

441
00:22:28,000 --> 00:22:30,375
look forward, get down low,

442
00:22:30,375 --> 00:22:32,417
drop it like it's hot,
you got it.

443
00:22:32,417 --> 00:22:34,417
And then take it
all the way back up.

444
00:22:35,500 --> 00:22:37,375
Standing splits, nice and easy.

445
00:22:38,750 --> 00:22:40,208
Beautiful, and then here we go.

446
00:22:40,208 --> 00:22:42,166
Trust, look forward.

447
00:22:42,166 --> 00:22:45,417
Trust yourself, no need to
look back, stay in the present.

448
00:22:45,417 --> 00:22:47,000
Stepping that left foot back,

449
00:22:47,000 --> 00:22:49,041
knowing the ground
is there to catch you.

450
00:22:49,041 --> 00:22:51,708
Holy moly, plant the palm,
step it back

451
00:22:51,708 --> 00:22:55,667
and move through a flow
so it can be belly to Cobra.

452
00:22:55,667 --> 00:22:58,583
Chaturanga to Up Dog,
it could be a little break.

453
00:22:58,583 --> 00:23:00,000
Could be straight to Down Dog

454
00:23:00,000 --> 00:23:02,083
or maybe you add
in some push ups.

455
00:23:05,583 --> 00:23:07,750
Find what feels good.

456
00:23:07,750 --> 00:23:12,041
We will meet in Adho Mukha,
Downward Facing Dog.

457
00:23:12,041 --> 00:23:13,708
Take your time.

458
00:23:17,458 --> 00:23:18,708
Right, we're
all in this together

459
00:23:18,708 --> 00:23:21,375
and even though we're
doing this a digital platform

460
00:23:21,375 --> 00:23:23,625
which is still
mind blowing to me.

461
00:23:23,625 --> 00:23:26,625
Isn't it cool that we
can take care of ourselves

462
00:23:26,625 --> 00:23:28,458
and find our own personal power

463
00:23:28,458 --> 00:23:30,458
and condition
that and nurture that

464
00:23:30,458 --> 00:23:31,792
while still
knowing I'm gonna wait

465
00:23:31,792 --> 00:23:36,083
for my fellow human
in Downward Facing Dog?

466
00:23:38,083 --> 00:23:42,375
It just kind of helps change
and condition our perception

467
00:23:42,375 --> 00:23:46,583
of how we exist and how we work
together and live together.

468
00:23:47,667 --> 00:23:49,583
Okie doke,
anchor the right heel.

469
00:23:49,583 --> 00:23:52,000
Inhale, lift the
left leg up high.

470
00:23:52,000 --> 00:23:55,166
Exhale, shift it forward,
knee to nose.

471
00:23:55,166 --> 00:23:56,375
Inhale, kick it up.

472
00:23:57,333 --> 00:23:59,750
Exhale, shift it forward,
knee to nose.

473
00:23:59,750 --> 00:24:02,041
Last one, inhale, kick it up.

474
00:24:02,041 --> 00:24:04,041
Exhale, shift it forward,
knee to nose.

475
00:24:04,041 --> 00:24:05,834
Hover and then step it up.

476
00:24:06,875 --> 00:24:09,208
Lower the right knee,
move with your breath.

477
00:24:09,208 --> 00:24:12,834
Sweep the fingertips
forward, up and back.

478
00:24:12,834 --> 00:24:14,500
Exhale, release.

479
00:24:14,500 --> 00:24:18,000
Pull the left hip crease back,
inhale to look forward.

480
00:24:18,000 --> 00:24:19,417
Catch a wave here in the spine

481
00:24:19,417 --> 00:24:21,750
and then exhale
to soften and bow.

482
00:24:24,667 --> 00:24:26,542
And then dig
into your left heel.

483
00:24:26,542 --> 00:24:29,417
Keep breathing as you
shift your center forward.

484
00:24:29,417 --> 00:24:32,083
Pull the left hip crease back,
here comes the twist.

485
00:24:32,083 --> 00:24:33,875
Back knee lowered or lifted.

486
00:24:33,875 --> 00:24:36,708
Inhale, left
fingertips to the sky.

487
00:24:36,708 --> 00:24:37,959
Spiral your heart up,

488
00:24:37,959 --> 00:24:40,250
wiggle the left fingertips,
take a deep breath in

489
00:24:40,250 --> 00:24:42,291
and then exhale,
bring it back down.

490
00:24:43,375 --> 00:24:45,000
Alright, bend your back knee,

491
00:24:45,000 --> 00:24:47,125
find a connection
here in your center

492
00:24:47,125 --> 00:24:49,000
and then from there
we'll step the back foot up

493
00:24:49,000 --> 00:24:51,583
halfway, a Pyramid variation.

494
00:24:51,583 --> 00:24:52,959
Breathing deep here.

495
00:24:59,625 --> 00:25:01,417
And then firmly rooting

496
00:25:01,417 --> 00:25:03,125
through all four
corners of your left foot.

497
00:25:03,125 --> 00:25:04,166
So we're not even
thinking about lifting

498
00:25:04,166 --> 00:25:06,875
that back leg until we've given

499
00:25:06,875 --> 00:25:09,291
the left foot some
major, major love.

500
00:25:10,083 --> 00:25:11,625
And it's all
about awareness, right?

501
00:25:11,625 --> 00:25:12,834
Not the mastery of the pose.

502
00:25:12,834 --> 00:25:15,000
We're just building
strength and awareness.

503
00:25:15,000 --> 00:25:16,875
So have some fun here.

504
00:25:16,875 --> 00:25:21,667
As you inhale, shift forward,
pressing lovingly

505
00:25:21,667 --> 00:25:23,417
through all four
corners of your left foot

506
00:25:23,417 --> 00:25:25,792
and when you're ready,
let's play,

507
00:25:25,792 --> 00:25:28,208
lifting the right inner thigh,

508
00:25:28,208 --> 00:25:31,375
keeping the right
toes dialed down here.

509
00:25:31,375 --> 00:25:33,291
Standing splits.

510
00:25:35,375 --> 00:25:36,542
Breathing deep.

511
00:25:38,291 --> 00:25:40,667
There might a tendency
to wanna open up here

512
00:25:40,667 --> 00:25:42,625
and kind of
create this grand shape.

513
00:25:42,625 --> 00:25:45,959
It's a little
bit maybe more useful

514
00:25:45,959 --> 00:25:49,417
to focus on dialing
the right toes down.

515
00:25:49,417 --> 00:25:51,792
Creating strength and
stability in the joints

516
00:25:51,792 --> 00:25:53,667
so then you can
start to grow the pose

517
00:25:56,166 --> 00:26:00,125
in a safe, mindful way.

518
00:26:01,000 --> 00:26:02,083
Sustainable way.

519
00:26:03,542 --> 00:26:04,792
So if this is much too much,

520
00:26:04,792 --> 00:26:06,625
we're working with the
right big toe on the ground.

521
00:26:06,625 --> 00:26:08,083
We're doing baby pulses here,

522
00:26:08,083 --> 00:26:09,917
just kind of
checking in like whoa,

523
00:26:09,917 --> 00:26:11,458
dipping our toes in the water.

524
00:26:12,750 --> 00:26:13,667
If you need a little more,

525
00:26:13,667 --> 00:26:15,750
go ahead and wrap
the hands around the calf

526
00:26:15,750 --> 00:26:18,417
or the ankle, breathing deep.

527
00:26:19,458 --> 00:26:21,667
Find that Sukha, that ease.

528
00:26:27,041 --> 00:26:29,291
And then everyone, bring your
fingertips back to the mat.

529
00:26:29,291 --> 00:26:32,500
Bend your back knee, start to
draw your center underneath

530
00:26:32,500 --> 00:26:36,208
you as you bring your right
knee in behind your left knee.

531
00:26:36,208 --> 00:26:38,333
Bend your left knee,
send your gaze forward.

532
00:26:38,333 --> 00:26:40,041
Shiva squat.

533
00:26:40,041 --> 00:26:42,750
Strong, strong, strong,
look forward, look forward,

534
00:26:42,750 --> 00:26:44,125
get down low, get down low,

535
00:26:44,125 --> 00:26:47,333
and then take it all the
way back up, awesome work.

536
00:26:47,333 --> 00:26:48,625
Standing splits.

537
00:26:49,834 --> 00:26:52,291
From here,
inhale to look forward.

538
00:26:52,291 --> 00:26:54,333
Find the length, length, length.

539
00:26:54,333 --> 00:26:56,166
Trust, you don't need
to look back, look forward.

540
00:26:56,166 --> 00:26:57,500
The ground will be
there to catch you.

541
00:26:57,500 --> 00:27:00,333
Send your right toes back,
hands come to the earth.

542
00:27:00,333 --> 00:27:03,125
We'll step the left toes back,
nice and easy.

543
00:27:03,125 --> 00:27:04,542
Inhale, shift forward.

544
00:27:04,542 --> 00:27:06,125
Exhale, lower down.

545
00:27:07,041 --> 00:27:09,917
Inhale, last one,
open your heart,

546
00:27:09,917 --> 00:27:12,917
and exhale, Child's Pose.

547
00:27:12,917 --> 00:27:15,333
Knees nice and wide,
let's do Extended Child's Pose

548
00:27:15,333 --> 00:27:17,083
as you send your hips back.

549
00:27:17,083 --> 00:27:18,083
If it's not comfortable for you

550
00:27:18,083 --> 00:27:19,750
to bring your
forward to the ground,

551
00:27:19,750 --> 00:27:23,542
you can stack your
forehead on your fists here

552
00:27:23,542 --> 00:27:24,875
or take another variation.

553
00:27:32,166 --> 00:27:35,792
And Benji can sense that
we're winding things down

554
00:27:35,792 --> 00:27:40,208
as he came to join me here.

555
00:27:41,625 --> 00:27:43,041
So you can start to

556
00:27:46,125 --> 00:27:48,959
feel the warmth as you
breathe in through your nose

557
00:27:50,291 --> 00:27:51,667
and the coolness
as you breathe out

558
00:27:51,667 --> 00:27:53,583
and just start
to relax a little.

559
00:27:57,625 --> 00:27:59,959
I believe connecting
to your personal power

560
00:27:59,959 --> 00:28:03,000
is not just going
as hard as you can.

561
00:28:05,708 --> 00:28:08,959
But also
remembering to

562
00:28:10,542 --> 00:28:14,375
take time and cultivate
a regular practice

563
00:28:14,375 --> 00:28:15,750
in which you can listen.

564
00:28:20,625 --> 00:28:21,875
So important.

565
00:28:23,667 --> 00:28:27,917
On your next breath in,
start to rise up nice and slow.

566
00:28:27,917 --> 00:28:29,625
Walk the knees
underneath the hips

567
00:28:29,625 --> 00:28:31,125
and you can shift
the legs to one side

568
00:28:31,125 --> 00:28:33,125
or today you
can cross the ankles

569
00:28:33,125 --> 00:28:36,125
and mindfully come through
to a nice, comfortable seat.

570
00:28:39,083 --> 00:28:40,959
Once again we'll inhale,
reach fingertips

571
00:28:40,959 --> 00:28:42,166
all the way up towards the sky,

572
00:28:42,166 --> 00:28:44,166
exhale, gentle
twist to your left.

573
00:28:46,583 --> 00:28:49,291
And then inhale,
reach all the way up.

574
00:28:49,291 --> 00:28:51,125
Exhale, gentle
twist to your right.

575
00:29:00,333 --> 00:29:03,750
And slowly come back down
to the earth nice and slow.

576
00:29:05,166 --> 00:29:08,250
When you get there,
give yourself a big hug.

577
00:29:18,625 --> 00:29:21,250
And then one last time,
bring the palms to the earth,

578
00:29:21,250 --> 00:29:23,208
send the legs up high.

579
00:29:23,208 --> 00:29:26,917
Inhale in, exhale,
just lower them an inch.

580
00:29:26,917 --> 00:29:31,125
Inhale in, exhale,
lower them an inch more.

581
00:29:31,125 --> 00:29:34,125
Inhale in, exhale,
lower them an inch more.

582
00:29:34,125 --> 00:29:36,792
Feel free to grab the
edges of your mat here.

583
00:29:36,792 --> 00:29:39,667
Stick with me,
lowering an inch more.

584
00:29:40,542 --> 00:29:45,000
And again lowering
and lowering

585
00:29:45,000 --> 00:29:46,041
and lowering

586
00:29:46,041 --> 00:29:48,333
and lowering, lowering, lowering
all the way to the ground.

587
00:29:49,542 --> 00:29:51,041
And when you get
here walk your heels

588
00:29:51,041 --> 00:29:52,750
as wide as your yoga mat.

589
00:29:52,750 --> 00:29:55,875
Let your palms open up,
take the deepest breath

590
00:29:55,875 --> 00:29:59,417
you've taken all day,
my darling friend.

591
00:30:00,750 --> 00:30:05,708
And as you close your eyes and
breathe out, good job, Benji,

592
00:30:06,333 --> 00:30:08,291
relax the weight of
your body completely

593
00:30:08,291 --> 00:30:09,583
and fully into the earth.

594
00:30:15,708 --> 00:30:19,417
So we have three
days left after today.

595
00:30:19,417 --> 00:30:21,667
These three practices
are like a holy trinity.

596
00:30:21,667 --> 00:30:24,917
They're gonna be a
nice little ending.

597
00:30:26,375 --> 00:30:27,583
So don't miss them.

598
00:30:28,917 --> 00:30:31,166
And thank you,
thank you for showing up.

599
00:30:36,417 --> 00:30:38,000
When you're ready,
bring the hands together,

600
00:30:38,000 --> 00:30:40,875
palms together, thumbs
come up to the third eye.

601
00:30:44,625 --> 00:30:45,792
Inhale in.

602
00:30:47,667 --> 00:30:50,333
And exhale to whisper.

603
00:30:51,625 --> 00:30:53,000
Namaste.

604
00:30:55,250 --> 00:31:00,583
(bright music)