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- Hi everyone.
Welcome back to Dedicate,

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your 30 day yoga journey.

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It's Day 28 and we have a
sweet practice called

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 dedicate.

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Let's get started.

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(bright music)

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Hello my sweet friends.

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Alright, let's begin in a nice,

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comfortable seat of your choice

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or a comfortable position of
your choice so you can even

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start lying down if
you're low on energy.

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You could come to Sukahasana.

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You can start on
the knees in Virasana.

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Anything you like.
You could use a blanket today.

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You can lift up on
the hips with a block

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or a towel or your blankets.

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So I definitely want you to star
in a position today that feels

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just mmm, mmm, mmm, mmm.

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Okay?

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And if you're like, "I'm
just going to start here,

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"Adriene," that's cool too.

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So we're just kind of
communicating to the brain right

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away that oh yes
this is my home practice,

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I've been showing up
consistently for myself.

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You know carving out this
time to be with myself and also

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curating my story
through conscious

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movement and awareness.

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Say no more, right?

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It's like once so hard to
show up and it's so hard to be

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disciplined enough to show up
but then when you do you're

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like, "Oh, yeah."

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Wouldn't have it any other way.

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So, Namaste, thank
you for showing up.

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As you're ready to come
into your comfortable position

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whether it's on
the ground or seated

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and you just want to get

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in a position where you
can find length in the spine,

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so lying down
you can find length.

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Sitting up, you can sit up tall.

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And then I invite
you to close your eyes,

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take a deep breath in and as you
exhale just begin to bring your

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awareness to how
you're feeling today.

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Day 28

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is an opportunity,

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an invitation to reconnect with

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your why but take
it one step further.

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So we're peeling back one
more layer of the onion and as

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I speak here you can just begin
to deepen your breath and

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I'll just share a little bit
where I think today's practice

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is important as
well as roll out an invitation.

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I think it's important because
we have to remember the reason

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why self care, self-love,

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relationship to
self is important.

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And why that relationship
and tending to practices of

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self care and self-love
are not selfish.

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And the reason for that is the
more we care for ourselves

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and the more we prioritize
our relationship with ourself,

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our higher self,

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the better equipped
we are to serve others.

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To lift others, to help others,

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to contribute to the world

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in a meaningful manner.

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Take a deep breath in.

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And as you exhale, bring your
hands to your heart and gently

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bow your head to your hands

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and if you're lying
down you can modify.

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Because today
the invitation is to

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dedicate your time on the mat

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and this practice and all of
the energy that's already just

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buzzing around us, guys, even
if you're low on energy today.

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Right? There's energy,
energy, energy.

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You're going to
dedicate today's practice,

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in all its wonder 

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to someone or
something other than yourself.

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So you've been working really
hard on the mat physically.

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We've been breathin' deep.

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We've been disciplined enough
to show up again and again.

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And today I invite you to
dedicate your time on the mat to

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someone or
something other than yourself.

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And you can go with
your gut instincts here.

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If it's just like Benji, okay?

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But you can also take
a couple breaths here,

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I'm going to quiet down a bit.

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Listen to the sound of my breath
and do the same and together

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we'll just take a
couple moments to find

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a way to direct our

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energy someone or something
other than yourself that you'd

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like to dedicate
today's practice to.

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And then infuse
this dedication if you will

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with the sound of your breath.

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Whatever that means to you.

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Support your intention,
your dedication,

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your loving gesture of sending
some good light and good energy

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to someone or
something other than yourself.

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Infuse it with the
sound of your breath,

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whatever that means to you,

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and then notice
how it makes you feel.

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And there's no
right or wrong here.

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You're not supposed
to feel a certain way.

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So just notice.

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And then together

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as a global community
we'll take an inhale.

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And then exhale to release.

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Just notice how you feel here.

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Thank you for participating
in that dedication.

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Let's rock and roll.

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You're gonna take,
if you're lying down

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come on up to a seat, darling.

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You're going to
take your left heel in

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and just send your
right leg out long.

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And we're going to inhale,

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reach the fingertips
up towards the sky.

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Flex your right toes.

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And exhale, you're gonna
take your right fingertips

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to the right and then
in and around as you tilt,

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side body
stretch on the left side.

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Tilt, tilt, tilt all
the way towards the right.

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Right hand can stay here resting
gently softly in the lap or if

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you want to find a little bind
here you can grab the top of the

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left thigh or the hip crease.

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Lean back.

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Breathe in, inhale.

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Exhale come back to center,
left fingertips come behind.

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Right hand slides to
the top of the left knee.

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Inhale, to lift and lengthen.

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Exhale to twist.

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Beautiful, slowly release.

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Bring your right heel in,
send your left leg out long.

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When you're ready inhale, send
the left fingertips all the way

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out and then bring it
in as you take your

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right fingertips up and over.

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Big stretch on the right side.

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Deepen your breath.

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Kind of a quick practice
today so breathe

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with your dedication in mind.

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How is the breath?
What's the quality?

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Is it loving?
Is it generous?

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Or is it frustrated?
Is it angry?

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Just notice what's the
quality of breath like

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and allow it to
move and transform 

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and then bring it all
the way up to center.

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Right fingertips behind,
left hand to the left knee.

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Think up with the heart and
the crown as you breathe in

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and then guiding
it into a gentle twist.

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No pushing, no forcing.

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Cool, and then
slowly bring it back.

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We're gonna bring the soles
of the feet together here.

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Again, feel free to lift up the
hips on a blanket if you like.

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Cobbler's Pose.

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Grab the ankles or the toes.

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Sit up nice and tall.

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Think lift up
through the front body.

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Think grounding
through the back body.

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So we're gonna do
three cleansing breaths.

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Sending some good energy
again out and into the world.

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So inhale in through the nose.

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Exhale out through the mouth.

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Let something go.

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Inhale in.

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Exhale out.

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Last time, inhale in.

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Exhale, relax
the shoulders down.

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Beautiful, bend the
elbows left to right.

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Send your gaze forward first
and then rounding the head down.

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Feel this stretch
in the back of

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the neck.

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This lengthening
through the spine.

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Notice where you might
be holding or clenching.

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Awesome, then tuck the chin

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and slowly roll it up.

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Awesome, from here come
to lie down on our backs.

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Nice and easy.

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And when you get there send your
right leg up towards the sky.

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Grab behind the right
thigh or the right calf.

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Inhale in, exhale,
you're going to lift the nose

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up toward the knee.

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Gentle connection to core here.

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Breathing in no
stress retention in the neck.

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Great, inhale in again.

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Exhale lift a little higher.

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Inhale to release
the head, the neck,

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the shoulders to
the ground and switch.

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Right leg goes down.
Left leg comes up.

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Inhale in, exhale
lift the head, the neck,

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the shoulders check in.

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Then we're going
to breathe in here.

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Exhale, connect to your
center and we're gonna switch.

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Try to keep the head lifted now
as you switch back and forth.

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Finding the softness.

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Finding the grace.

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Strengthening the body.

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Telling a story.

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Keep it going.

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Send your gaze up and back.

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You got this.

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Beautiful, even it out.

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And then release the head down,

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capture your knees
with your hands.

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Draw the
shoulder blades down here,

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take a deep breath in
and a long breath out.

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And then nice and easy, slow
circles with the knees one way

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and then the other.

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Great, from here allow
the feet to come to the earth.

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Hands come to the earth as well

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and we walk the heels up
towards the hip points.

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You want your knees
in line with your hip points

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for your Bridge, don't forget.

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So strong connection between
all four corners of the feet.

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And here we go,
we're gonna inhale.

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Moving some energy
up and down the spine.

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Lifting the hip points up.

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Keep breathing as you
send your shins forward.

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Breathing deep here.

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Once you've
reached your highest point,

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pause, breathe.

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Lift your chest to chin
and the chin to the sky.

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Chest to chin, chin to sky.

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Keep a nice active breath here.

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Beautiful, then
slowly lowering it down.

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Soft landing.
Inhale lots of love in.

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Exhale lots of love out.

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Round two of three.
Here we go, inhale in.

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Exhale, slowly lifting up.

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Nice and easy.
Going through your checklist.

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Breathing fully, consciously.

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Maybe taking the bind this time
with interlacing the fingertips

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underneath the tail.

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Send your shins forward,
hip points up high.

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Chest to chin, chin to sky.

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Then when you're
ready slowly release.

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Ah.

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Soft landing.

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Once cycle of
breath in and out here.

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And last round, here we go.

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Inhale in.

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Slow and with
control lifting up.

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Now you can take
any variation you want.

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This time you can
interlace the fingertips.

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If you're working
to grab the ankles,

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you can do that.

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If you want more
a strength building,

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heated opportunity today,
we'll lift one leg.

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And then the other.

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Make sure you're
not holding your breath.

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You're doing great.

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Wherever you are take
one more big breath in.

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And then use your exhale to slow
and with control

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bring it down.

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Cobbler's Pose again, this
time Supta Baddha Konasana.

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So bring the soles
of the feet together,

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knees nice and wide.

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Take a rest.

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Close your eyes.

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Let something go.

255
00:15:20,291 --> 00:15:21,041
Nice work.

256
00:15:21,041 --> 00:15:23,000
Now we'll scoop the
tailbone up just a bit,

257
00:15:23,000 --> 00:15:25,542
bring the knees in so
that your low back comes

258
00:15:25,542 --> 00:15:27,250
super flush with the mat.

259
00:15:27,250 --> 00:15:29,917
Inhale in, exhale, connect to
your center as you lift 

260
00:15:29,917 --> 00:15:32,959
the head, look between
the legs and reach the

261
00:15:32,959 --> 00:15:34,750
fingertips between
the inner thighs.

262
00:15:35,834 --> 00:15:37,208
Hey-oh!

263
00:15:37,208 --> 00:15:38,917
Here we go, baby pulses.

264
00:15:41,542 --> 00:15:43,834
You can blow it
out through the lips. (laughs) 

265
00:15:47,500 --> 00:15:49,959
Getting strong in the core,
you have this.

266
00:15:52,250 --> 00:15:53,708
Soft in the face.

267
00:16:00,458 --> 00:16:02,500
Pets love this,
little breath of fire.

268
00:16:02,500 --> 00:16:04,959
Here we go, keep it going.

269
00:16:04,959 --> 00:16:06,500
Fifteen more seconds.

270
00:16:10,750 --> 00:16:12,166
Ten more seconds.

271
00:16:15,291 --> 00:16:16,500
Five more seconds.

272
00:16:19,542 --> 00:16:20,875
And we're done.

273
00:16:20,875 --> 00:16:23,542
Release, hug the
knees into the chest.

274
00:16:23,542 --> 00:16:24,959
Give yourself a big hug.

275
00:16:24,959 --> 00:16:29,083
Life is good. Close your eyes.
Life really is good, right?

276
00:16:31,834 --> 00:16:36,458
A power of thought,
so important.

277
00:16:36,458 --> 00:16:40,875
The power of our perception
allows us to dedicate our time

278
00:16:40,875 --> 00:16:44,500
and energy to things
that make us feel alive.

279
00:16:45,375 --> 00:16:49,208
So there is an exchange of
energy going all the time which

280
00:16:49,208 --> 00:16:51,542
there is anyway so it's
just good to be conscious.

281
00:16:51,542 --> 00:16:52,500
Right? 

282
00:16:54,917 --> 00:16:57,166
Okay buddy?
No, that, okay.

283
00:16:57,166 --> 00:16:58,959
Alright, Happy Baby.

284
00:16:58,959 --> 00:17:00,667
Grab the outer
edges of the feet,

285
00:17:00,667 --> 00:17:03,208
send the soles of the
feet up towards the sky.

286
00:17:03,208 --> 00:17:04,917
Lengthen your
tailbone towards the front.

287
00:17:04,917 --> 00:17:07,834
This is our last gesture
of love today so send

288
00:17:07,834 --> 00:17:09,333
some love out into the world.

289
00:17:09,333 --> 00:17:13,750
(laughs) Nothing like coming
into a vulnerable posture

290
00:17:13,750 --> 00:17:16,291
to find a little joy. Lean in.

291
00:17:17,583 --> 00:17:18,583
Find what feels good.

292
00:17:18,583 --> 00:17:20,500
You can find soft easy
movement here if it

293
00:17:20,500 --> 00:17:23,250
feels right in your body.

294
00:17:24,291 --> 00:17:25,792
Take one more inhale.

295
00:17:27,375 --> 00:17:29,667
And then exhale
to let everything go.

296
00:17:29,667 --> 00:17:31,667
Extend your legs out long.

297
00:17:34,000 --> 00:17:36,667
If you need anything
else here, find it.

298
00:17:36,667 --> 00:17:38,667
Maybe a supine twist.

299
00:17:43,208 --> 00:17:47,166
Relax the weight of your body
completely into the earth

300
00:17:47,166 --> 00:17:48,750
and close your eyes.

301
00:17:55,542 --> 00:17:59,291
So I think we have an
opportunity right now in yoga

302
00:17:59,291 --> 00:18:02,667
and in the world as
people to keep asking why.

303
00:18:02,667 --> 00:18:05,417
Why are we doing
what it is we're doing?

304
00:18:05,417 --> 00:18:08,458
Why is it important
for us to be strong?

305
00:18:08,458 --> 00:18:11,000
Why is it important
for us to be flexible?

306
00:18:14,333 --> 00:18:17,208
And then maybe these questions
and these answers will start to

307
00:18:17,208 --> 00:18:19,125
get as popular as

308
00:18:20,542 --> 00:18:23,959
yoga booty,
sculpted arms.

309
00:18:24,834 --> 00:18:27,208
And not in any of
those things are bad.

310
00:18:27,208 --> 00:18:30,125
Just, you know,
what's important?

311
00:18:30,125 --> 00:18:32,291
What serves?

312
00:18:32,291 --> 00:18:33,583
Love you so much.

313
00:18:33,583 --> 00:18:35,583
Pause the video and rest
here if you have the time.

314
00:18:35,583 --> 00:18:38,125
If not, I hope you have an
amazing rest of the day

315
00:18:38,125 --> 00:18:40,166
or an amazing evening.

316
00:18:40,166 --> 00:18:46,041
And I will see you
tomorrow for my lucky number 29.

317
00:18:46,041 --> 00:18:46,708
I'll see you then.

318
00:18:46,708 --> 00:18:51,291
Let's bring the palms together,
thumbs to third eye.

319
00:18:51,291 --> 00:18:55,583
Once again connecting to the
someone or something other than

320
00:18:55,583 --> 00:18:58,291
yourself that you want a send
some love and good energy to.

321
00:19:00,166 --> 00:19:02,041
Let's combine forces
and send it out now.

322
00:19:02,041 --> 00:19:03,708
Here we go, deep breath in.

323
00:19:05,208 --> 00:19:06,333
Long breath out.

324
00:19:09,041 --> 00:19:10,583
The true meaning of Namaste.

325
00:19:12,083 --> 00:19:13,542
Take good care.

326
00:19:15,041 --> 00:19:20,000
(bright music)