- Hi everyone,
welcome to Dedicate,

your 30 day yoga journey.

It's Day 27 and we're going

to heaven within where
our own personal power lies.

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

(bright music)

Okie doke, my darling friends,

let's begin in a nice,
comfortable seat.

Sukhasana, your version.

Benji reveal. Ah!

Love a good reveal, right?

Am I right? Okay.

Come on down to the ground,
welcome back.

Today's practice is awesome.

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

or empower yoga but don't panic

because I have some
tricks up my sleeve.

(laughs)

So I wanna start
by just honoring you

for showing up here today.

And continuing to show
up with your whole self.

So today's practice,

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

Today's practice
isn't about power yoga,

it's about tapping
into your inner power

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

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

It could be finding
your power to empower others.

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

So connecting to your personal
power is the invitation.

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

Close your eyes
just to meditate on that

for a hot second while
you deepen your breath.

Perhaps you whisper
quietly to yourself.

Today I choose to connect

to my personal power.

Gently deepen your breath.

You have so many beautiful,
wonderful tools

in your toolbox now.

After 26 days.

Today the
journey simply continues.

As we practice yoga,
the true yoga,

one that integrates all parts.

One that is considerate

and one that doesn't push you

or guide you to
transform into something

you're not but rather allows you

to uncover and reveal
everything that you are.

Gently bow the
head to the heart,

feel that great stretch
in the back of the neck.

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

Your truth, reveal that union.

Alright, inhale in.

Exhale to release,
open your eyes.

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

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

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

Snuggle your shoulder blades
underneath your heart space

and start to open
your heart even here.

Just feel that
tension at the very least

but you might even feel
your pecs kind of stretch

as you draw your
shoulder blades underneath you

and then when you're ready,

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

If the leg doesn't straighten,
no worries.

You can bend the
knee as much as you need

and through regular practice
I think you'll be surprised

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

through lots of
tender, love, and care.

Wherever you are,
we're gonna interlace

the fingertips
behind the back of the thigh

or maybe slide the
fingertips to the calf.

This is just gonna depend
on your flexibility today.

You can also
take the peace fingers

and grab the big toe,

but we're just
getting started here.

So take it easy.

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

Long breath out, feel
your spine supported here.

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

Good for circulation.

Take any tension out of the neck

and shoulders here best you can.

Breathe, breathe, breathe.

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

bend the right knee,
cross it over

the top of the left thigh,
interlace the fingertips

behind your left hamstring
and kick your left foot

into an imaginary wall.

So we're not just hanging here.

Mhmmm,
then slowly pull your legs,

your lower body
towards your front body,

your upper body,
keep the feet nice and bright.

And breathe like
you love yourself.

It might seem a
little corny to some,

but I love breathe
like you love yourself

because you can use
it even in the moments

where you don't feel
like you love yourself

or maybe you
don't love yourself yet,

but you want to
get back to that.

This is yoga to me.

Inhale, send the
left leg up high.

Again, left knee
doesn't have to straighten,

so send the left foot up high

as you straighten
through the left leg.

Take a deep breath in.

Exhale, left foot
comes to the ground.

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

So grab the arch
of your right foot

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

nice and slow, you're gonna kick

the sole of the right foot up

for a little
Half Stirrup Posture.

Send breath down into
your belly, inhale in.

Nice cleansing
breath as you breathe out.

Sweet, release
right foot to the earth.

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

(humming)

Just checking in.

Notice if your low
back has come up here.

Scoop the tailbone up,
draw your navel down,

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

(snapping)

Breathing deep.

Cool, inhale in, exhale out.

On your next breath,
bend your left knee,

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

thread the needle here,

and the only unique thing is

instead of
grabbing on your shin,

go ahead and grab
behind your right thigh.

And then kick your
right foot mindfully

up into an imaginary wall

and then pull
your legs toward you.

You can use your left elbow

to get a deeper
stretch here. Yes.

Breathe.

Low back flush with the mat.

And then on your next inhale,

send your right leg up.

Again, knee doesn't
have to straighten here.

Just check in.

And then bend the right knee,

bring the right
foot to the earth

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

with the left hand.

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

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

So there's a
little opposition here

and in almost all
of our hatha yoga.

Ha-tha, sun, moon.

So always
balancing these two forces.

Not always, but
balancing these two forces

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

and then pull the
left shoulder down

and there's this
meeting in the middle.

Alright, from here,
scoop the tailbone up.

We're gonna
connect the abdominal wall

by drawing the
lower belly in and up,

navel draws down
towards the spine.

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

So we're strong
here in our center

and from here
either one leg at a time

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

and interlace, bring
the elbows nice and wide,

hands behind the back.

Scoop the tailbone up,
inhale in.

Exhale out.

On your next inhale,

slide your left foot down
against an imaginary wall,

scissoring the legs.
Exhale, lift it up.

Inhale to slowly
lower the right leg down,

right heel
hovers above the earth.

Exhale to lift it up.

Keep moving with the breath.

Inhale, long breath to
slide it down with control.

Exhale, contract
navel to spine, bring it up.

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

Slowly inhaling to lower

and exhaling to tighten the core

and lift the leg back up.

We wanna go for a slow
and controlled movement here.

Stimulating that third chakra.

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

You got this.

Let's even it out on each side,

and then keep your legs up,

reach the fingertips
all the way up towards

the outer edges of the feet.

Lift your head, your neck,
your shoulders.

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

nine, eight, seven,

six, five, four, stick with it,

three, two, on the
one bend your knees,

grab both arches,
full Stirrup Posture here

or a little
Happy Baby variation.

You can also grab the
outer edges of the feet.

So now we're gonna
reach the tailbone towards

the front edge of the mat,

and then find the
little joyful Happy Baby here.

So that pure you, right?

The honest you, the one
that has so much power

because it's authentic

and real and true.

Alright, awesome work.

Cross one ankle over the other,

we'll grab the
outer edges of the feet

and in your own time,

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

You can rock as
many times as you like.

We'll come to a
nice comfortable seat.

Inhale, reach the
fingertips up high.

Exhale, just
gentle twist to the left.

Lift your heart, inhale,
to lift and lengthen.

Exhale to twist,
should feel really good

after your core
work and then inhale,

come all the way
back to center, reach up.

And then exhale over
to your right, same thing.

Use your inhale
to lift your heart

and use your exhale to twist.

Cool.

And then come all the way up

or come all the
way back to center.

I got distracted by looking

at Benji's slobber
reflection on the ground.

(blows kiss)

Professional, so good, so nice.

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

Inhale in, exhale to
relax the shoulders down

and then on your
next inhale come forward

and all the way onto all fours.

You might need to back

the truck up a little bit here,
no worries.

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

Exhale, curl the toes under,

send the hips and up
back Downward Facing Dog.

Inhale, lots of love in here.

Exhale, lots of love out,
check in.

Fabulous, bend the knees.

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

Take your time.

When you get there,
inhale, halfway lift.

And then exhale
to let everything go.

Bend your knees generously.

Send some love to
the lower back body.

Let any stress, any
tension that you came onto

your mat with,
choose to let it go here

so that as we tuck the chin

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

Let's go.

Grounding through
the feet as you slowly

enjoy the ride

all the way up to standing.

Alright, talk about
a power pose, Mountain.

Your version of Mountain,

one that you can find
off the mat, almost anywhere.

Let's make it happen,
let's reconnect or connect

by finding the breath.

Give your thinking mind a break,

particularly at
this point in the journey

it's either your
brain is kind of all in

or you're struggling
and both are normal.

So wherever your
brain is at today,

let's connect to the
sensation of the body

as we begin to
flow and just remember

your breath always comes first.

Let's rock and roll.
Inhale, reach for the first.

Exhale, soften and
bow all the way down.

Inhale, halfway lift,
your version.

Find length in the spine,

welcome to take
airplane arms here.

Start to free it up and
then exhale, Forward Fold.

Plant the palm.

Bend your knees, plant
the palms, step one foot back,

then the other, Plank Pose.

Inhale to look forward.

Exhale, stay
connected to your core

as you lower all the down.

Inhale, press in
your foundation, lift up.

Cobra, nice and easy.

Exhale, soften and release.

Curl the toes under,
lift your kneecaps,

tone your quads,
press up to Plank or all fours.

Take a deep breath in,
then follow your breath

as you send the hips up and
back, Downward Facing Dog.

Beautiful, on your next inhale,

lift the right leg up high.

Exhale, knee to nose.

Inhale, lift the
right leg up high.

Repetition, exhale,
knee to nose.

One more time, inhale,
lift the right leg up high.

Last one, exhale,
knee to nose, let it hover.

Try to touch your right
heel to your right glute.

And then step it all the way up.

Lower the back knee,
walk it a little bit back

and when you're ready, inhale,

sweep the fingertips
forward, up and back.

Deep breath in here, exhale,
send it all the way down.

Pull the right hip crease back.

Inhale, find extension,
heart comes forward,

and then exhale,
forehead toward the knee.

Whew awesome,
dig into your right heel,

find articulation through
your right foot nice and slow.

Back knee can
stay lowered or lift

as you reach the
right fingertips to the sky.

Big breath here as
you twist to your right.

Open up and then exhale,
come all the way back.

Plant the palms,
step your right toes back.

Stay connected to
your core the whole way.

So as you lower your belly down,

your navel is lifting
all the way up, up, up.

Great, then
inhale smooth right here.

Cobra, Bhujangasana.

Exhale, smooth
release as you come down.

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

Strong and steady,
Downward Facing Dog.

Keep breathing.

Claw through the fingertips,

root through that
index finger and thumb.

Remember, upper arm bones
rotate out away from the ears.

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

Exhale, shift it forward so
you're on your right toes,

shoulders are over your wrists,
knee to nose.

Inhale, kick it up.

Exhale, knee to nose.

Last time, inhale, kick it up,
find length.

Exhale, knee to nose.

Pause here, find
that hollow front body.

Draw your left heel
towards your left glute.

Whew awesome,
then slowly step it up.

Lower your back knee, collect
yourself, find your breath.

Squeeze the inner
thighs through the midline

and when you're ready,

sweep the fingertips
forward, up and back.

Big breath, big expression here,

and then exhale to send it down.

Pull the left hip crease
back, active in the left toes.

Inhale to look forward.

Exhale,
forehead toward the knee.

Doesn't even have to come close,

just forward toward the knee.

Awesome, then dig
into your left heel,

roll through that left foot.

Back knee can
stay lowered or lift

as you bring the
right hand to the earth

and inhale, pull the
left hip crease back.

Open up, big twist to your left.

Breathe into your belly here,

spiral your heart
up towards the sky.

Wiggle your left fingertips

and then bring it
back down to your lunge.

Okie doke, here we go.

Plant the palms, step it back,
belly to Cobra

or now Chaturanga to Up Dog,
move with your breath.

Synchronize breath to movement,
movement to breath.

From there, pressing
into Plank or all fours,

and then Downward Facing Dog.

Power up, breathe deep.

Why are we
conditioning the body in yoga?

Why is yoga asana important?

Great, bend your knees,
inhale to look forward.

Exhale to make
your way to the top.

Take your time,
start to have some fun.

You can do baby
steps, hop, float, rag doll.

Then ground through the
feet and when you're ready,

inhale, halfway lift,
find length.

Again, okay to free it up here.

Start to play with expression.

Your expression
and then Forward Fold.

Move to rise here,
move with your breath

as you inhale, sweep
the fingertips forward,

up and back. Find that big
beach ball up and overhead.

And then exhale,
capture something and bring it

right down to your heart center.

One cycle of breath
in here, inhale.

Exhale.

Inhale, fingertips
go down to come up.

Synchronize with your breath.

Exhale, rain it down.

Good, inhale,
find length in the neck

as you lift up halfway.

And exhale to soften and fold.

Plant the palms,
step it back, Plank Pose

or Half Plank,
inhale to shift forward.

Look forward, strong core

as you lower all the way to
the ground or Chaturanga.

Use an inhale to open your heart

and an exhale to
soften and release.

Here we go,
press into your power.

Plank or all fours,
take a deep breath.

Exhale, Downward Dog,
right away.

We got this, inhale,
lift the right leg up high.

Holy moly, knee to nose.

You can do this on
your left knee too.

Inhale, extend
the right leg up high.

Exhale, knee to nose.

Last one, you got this.
Inhale, extend.

Feel that belly get long.

Expansion and then exhale,
contract.

Navel draws in, in, in.

Then step it up,
you're doing great.

Lower the back knee, inhale,
sweep the fingertips

forward, up and back,
big stretch.

Exhale, rain it down.

Inhale, look forward, pull
your right hip crease back.

Exhale, forward toward the
knee, active in your right foot.

Then dig into your right heel.

Keep breathing as you
roll all the way through.

Come to your
nice low lunge twist,

back knee lowered or lifted.

Inhale, pull the
right hip crease up

as you reach for the sky.

Then exhale, bring it
all the way back down.

Listen carefully from here,
bending your back knee,

bringing it halfway in
for our Pyramid variation.

Keep pulling the
right hip crease back.

Breathing deep, you got this.

Grounding through all
four corners of the feet,

fingertips are gonna
walk forward, inhale in.

Exhale, from your center,
lift the left leg up.

Lifting, lifting, lifting
from your left inner thigh.

So we're squaring through
the hips, standing splits.

Can you believe it?

Now you can tell your friends
you did standing splits today.

You got this and
if the leg is not able

to come all the way up,
we'll keep a generous bend

in your right knee
and we'll just work

to do baby pulses.

In time, strengthening
even if you only do

two or three
strengthening the legs.

If the leg is up and
you like a little more,

you can work to wrap the
hands around the right calf

or ankle, dial your
left toes down, inhaling

and exhaling, drawing the
shoulders away from the ears.

Sweet, then fingertips
come back to the earth

if they are not already.

Listen everyone,
inhale in, exhale,

send your gaze forward
just as we've been doing.

Bend your left knee,
bring it behind your right knee,

Shiva squat as
we bend both knees now,

look forward, get down low,

drop it like it's hot,
you got it.

And then take it
all the way back up.

Standing splits, nice and easy.

Beautiful, and then here we go.

Trust, look forward.

Trust yourself, no need to
look back, stay in the present.

Stepping that left foot back,

knowing the ground
is there to catch you.

Holy moly, plant the palm,
step it back

and move through a flow
so it can be belly to Cobra.

Chaturanga to Up Dog,
it could be a little break.

Could be straight to Down Dog

or maybe you add
in some push ups.

Find what feels good.

We will meet in Adho Mukha,
Downward Facing Dog.

Take your time.

Right, we're
all in this together

and even though we're
doing this a digital platform

which is still
mind blowing to me.

Isn't it cool that we
can take care of ourselves

and find our own personal power

and condition
that and nurture that

while still
knowing I'm gonna wait

for my fellow human
in Downward Facing Dog?

It just kind of helps change
and condition our perception

of how we exist and how we work
together and live together.

Okie doke,
anchor the right heel.

Inhale, lift the
left leg up high.

Exhale, shift it forward,
knee to nose.

Inhale, kick it up.

Exhale, shift it forward,
knee to nose.

Last one, inhale, kick it up.

Exhale, shift it forward,
knee to nose.

Hover and then step it up.

Lower the right knee,
move with your breath.

Sweep the fingertips
forward, up and back.

Exhale, release.

Pull the left hip crease back,
inhale to look forward.

Catch a wave here in the spine

and then exhale
to soften and bow.

And then dig
into your left heel.

Keep breathing as you
shift your center forward.

Pull the left hip crease back,
here comes the twist.

Back knee lowered or lifted.

Inhale, left
fingertips to the sky.

Spiral your heart up,

wiggle the left fingertips,
take a deep breath in

and then exhale,
bring it back down.

Alright, bend your back knee,

find a connection
here in your center

and then from there
we'll step the back foot up

halfway, a Pyramid variation.

Breathing deep here.

And then firmly rooting

through all four
corners of your left foot.

So we're not even
thinking about lifting

that back leg until we've given

the left foot some
major, major love.

And it's all
about awareness, right?

Not the mastery of the pose.

We're just building
strength and awareness.

So have some fun here.

As you inhale, shift forward,
pressing lovingly

through all four
corners of your left foot

and when you're ready,
let's play,

lifting the right inner thigh,

keeping the right
toes dialed down here.

Standing splits.

Breathing deep.

There might a tendency
to wanna open up here

and kind of
create this grand shape.

It's a little
bit maybe more useful

to focus on dialing
the right toes down.

Creating strength and
stability in the joints

so then you can
start to grow the pose

in a safe, mindful way.

Sustainable way.

So if this is much too much,

we're working with the
right big toe on the ground.

We're doing baby pulses here,

just kind of
checking in like whoa,

dipping our toes in the water.

If you need a little more,

go ahead and wrap
the hands around the calf

or the ankle, breathing deep.

Find that Sukha, that ease.

And then everyone, bring your
fingertips back to the mat.

Bend your back knee, start to
draw your center underneath

you as you bring your right
knee in behind your left knee.

Bend your left knee,
send your gaze forward.

Shiva squat.

Strong, strong, strong,
look forward, look forward,

get down low, get down low,

and then take it all the
way back up, awesome work.

Standing splits.

From here,
inhale to look forward.

Find the length, length, length.

Trust, you don't need
to look back, look forward.

The ground will be
there to catch you.

Send your right toes back,
hands come to the earth.

We'll step the left toes back,
nice and easy.

Inhale, shift forward.

Exhale, lower down.

Inhale, last one,
open your heart,

and exhale, Child's Pose.

Knees nice and wide,
let's do Extended Child's Pose

as you send your hips back.

If it's not comfortable for you

to bring your
forward to the ground,

you can stack your
forehead on your fists here

or take another variation.

And Benji can sense that
we're winding things down

as he came to join me here.

So you can start to

feel the warmth as you
breathe in through your nose

and the coolness
as you breathe out

and just start
to relax a little.

I believe connecting
to your personal power

is not just going
as hard as you can.

But also
remembering to

take time and cultivate
a regular practice

in which you can listen.

So important.

On your next breath in,
start to rise up nice and slow.

Walk the knees
underneath the hips

and you can shift
the legs to one side

or today you
can cross the ankles

and mindfully come through
to a nice, comfortable seat.

Once again we'll inhale,
reach fingertips

all the way up towards the sky,

exhale, gentle
twist to your left.

And then inhale,
reach all the way up.

Exhale, gentle
twist to your right.

And slowly come back down
to the earth nice and slow.

When you get there,
give yourself a big hug.

And then one last time,
bring the palms to the earth,

send the legs up high.

Inhale in, exhale,
just lower them an inch.

Inhale in, exhale,
lower them an inch more.

Inhale in, exhale,
lower them an inch more.

Feel free to grab the
edges of your mat here.

Stick with me,
lowering an inch more.

And again lowering
and lowering

and lowering

and lowering, lowering, lowering
all the way to the ground.

And when you get
here walk your heels

as wide as your yoga mat.

Let your palms open up,
take the deepest breath

you've taken all day,
my darling friend.

And as you close your eyes and
breathe out, good job, Benji,

relax the weight of
your body completely

and fully into the earth.

So we have three
days left after today.

These three practices
are like a holy trinity.

They're gonna be a
nice little ending.

So don't miss them.

And thank you,
thank you for showing up.

When you're ready,
bring the hands together,

palms together, thumbs
come up to the third eye.

Inhale in.

And exhale to whisper.

Namaste.

(bright music)