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- Hi everyone and
welcome to Dedicate,

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your 30 day yoga journey.

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I'm Adriene and this is
Benji and it's Day 3,

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 Observe.

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Let's get started.

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(bright music)

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Okey doke, my friends.
Welcome back.

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Let's begin in a
nice comfortable seat.

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Come on down to the ground.

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Take your time.

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Take a second as you
get settled in here to

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just notice how you
feel and why not?

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Let's sprinkle a little

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or a lot of gratitude
in this moment.

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First, for yourself
for showing up here today.

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And then also just, you know,
expanding that ripple effect.

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Just thinking about all of the
people around the world that are

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here actually
truly in this moment,

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in another place, but in this
moment with you supporting

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you in your practice.

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So there's a gratitude for
yourself for showing up and

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there a gratitude for those
who are supporting you

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and you are supporting
them just by being here.

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So there's this essence
that we're all connected.

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Cool. And then as you're
ready we're going to

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place the hands
gently on the knees.

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And you, my friend, get
to decide what feels best.

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Palms face up.

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Are you kind of craving a
little softness right away?

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An opening, a surrender?

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A "I'm ready for
my yoga practice.

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"Let's move it
out smooth it out."

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Or do you need a
little more grounding?

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Do you need to
connect a little downward?

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Do we need to kind of land in
this moment because maybe off

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the mat things have
been a little chaotic.

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And we're not really judging
whether it's up or down or you

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can do one up and one down.

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No judgment, we're just
observing how we feel as we

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settle in for today's session.

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So find what feels good here,
palms face up or down.

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Sit up nice and tall.

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Head over heart,
heart over pelvis.

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Find a deep breath
in as you breathe

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into all four
sides of the torso.

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See if you can find
something new with this

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big expansion
of an inhale today.

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So you can just open your mind
so you you can find something

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new that maybe you
haven't experienced yet.

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And relaxing the shoulders
down as you breathe out.

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Just kind of spiraling in
towards this moment allowing

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whatever has gone
on previously today,

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whether it's morning for
you or afternoon or evening.

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Allowing that to 

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wash away so that
you can arrive here

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in the present moment.

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And same goes for
whatever is to come.

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Whatever is on your to-do list
or whatever is in the future,

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can we allow ourselves
this time and space

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to be present?

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Can we really dedicate our
focus to what's happening

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not in the future or
not to what has happened

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but right here, right now?

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And please remember
that is a practice.

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It's not something we go.

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"Okay, cool, Adriene
thanks for the reminder.

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"I'm doing that."

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It's an intention.

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It's the time and the
attention you dedicate

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to being present
that matters most.

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I always find, you know, like
transformation and change it

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comes whenever you're ready for
that transformation or change.

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You can't make it happen.
(chuckles)

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So I think daily yoga, this
practice that you have embarked

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on, is so valuable, so
beneficial in practicing.

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Being present.

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Presence.

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When it feels right, and maybe
you have already done this,

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you can allow the
eyelids to soften or close.

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And sit up a little taller.

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Relax the shoulders
as you breathe out.

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And then I'd like to invite you
to just tuck the chin slightly a

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bit of a reverent bow
here as we consider our theme.

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The focus of today's practice.

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The food for thought.

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What does it mean 

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to reside in
the role of the observer

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on your mat?

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And what can that practice

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show us,

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reveal, lead us to?

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And we don't have
to have the answer.

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We're just asking the question.

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At the very least, you're taking
some on some valuable time here

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in a moment to just slow down.

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To turn inward.

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Again, a bit of a reverent bow
as you took your chin and just

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feel that broadening
through the back of your neck.

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Should feel really good.

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And then begin to
gently deepen your breath.

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Seeing if you can
elongate the inhalations

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and extend the exhalations.

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And the invitation is out,
it's written.

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It's handwritten.
It's not even email.

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It's handwritten with love 

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and the invitation
is to see if you can

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allow yourself
to become the observer.

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And as we allow ourselves to
become the observer inevitably

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we also realize that
we are both the observer

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and the one being observed.

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So you'll fluctuate
between those two roles.

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But I invite you to
just keep that in mind as

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we move on the mat today.

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As you're ready,
bring the hands to the heart

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gently bow the head.

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Mind intelligence 

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to the body intelligence.

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Sweet, inhale in.

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Exhale, slowly release,
open the eyes,

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fingertips come to the earth.

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What's up observer?

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Here we go.
Inhale, halfway lift.

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Fingertips out left to right.

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With your breath, sync it up.

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Exhale, palms come together.

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Anjuli Mudra at the heart.

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Now you might practice today
retaining the breath here

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as you reach behind.
Bring the palms together.

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Chin to chest and then
inhale reach for the sky.

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All the way up.

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Exhale, float it down.

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Wiggle the fingertips.

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Twice more. Inhale,
fingertips left or right.

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With the sound of your breath,
exhale, reel it in.

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Maybe pause retain the breath
as you drop chin to chest.

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Can't really talk
and retain my breath.

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Bring the hands behind.

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Good and then inhale reach
all the way up towards the sky.

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Exhale float it down.

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Once more, just with the breath.
Here we go.

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Chin to chest, reach behind.

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And exhale to release.

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Little bit of a change today.

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Inhale, reach the right arm up.

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Exhale right arm to left knee.

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Left fingertips swim behind.

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Gentle twist here.

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Inhale to lift the chest.

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(clears throat) Excuse me.

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Exhale to gently look
over your left shoulder.

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Imagine someone's
kissing you softly

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on your neck here
on the right side.

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And then all the way
back to center, you melt.

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And then we'll inhale
reach the left arm up high.

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Big stretch.

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Exhale, left palm
to the right knee.

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Right fingertips swim behind
and I say swim because we're

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integrating, right,
at each moment,

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connecting the dots and
then inhale to lift the chest.

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Exhale, gentle
twist to your right.

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See what happens
if you look past

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your right shoulder
but don't crank.

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That's why I love the
image of getting a little kiss.

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A little soft kiss on the neck.

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And don't you worry
about who's kissing you.

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It can just be your angels.

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Just a little kiss reminding
you that you're worthy of love

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and that you're loved.

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Alright, bring
it back to center.

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Let's take it all the
way through onto all fours.

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Tabletop Position.

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Move mindfully.

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Pay attention.

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How you move matters.

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From your Tabletop
Position right into Cat-Cow.

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Inhale, drop the belly,
open the chest.

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With your breath exhale,
round through.

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Chin to chest.

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Find that audible breath here.

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Inhale, drop the belly,
open your heart.

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Exhale round through.

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Claw through the fingertips.

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Chin to chest.

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Now a couple rounds on your own.

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Recognizing,
noticing how you feel.

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Establishing that connection
that relationship to your

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foundation physically
so alignment based

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but also energetically.

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Awesome, then start to
bump the hips left to right.

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Find what feels good today.

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Checking in with your body
again physically but also just

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noticing your energy level.

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And then take this little dance,
whatever it is you've cultivated

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here and make your way to
Downward Dog in your own time.

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And then checking in
here with your foundation.

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Same thing recognizing
how this feels.

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And then bend
the knees generously,

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inhale, look forward
and exhale, step.

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Hop to step.

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Grapevine any which way you
like all the way to the top.

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So really make it your own.

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And then we'll
meet in a Forward Fold.

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Feet hip width apart
or flush together today.

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Just nice conscious
footing so taking stock

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but really noticing
your patterns.

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So if you tend to
practice with the feet together,

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maybe today you take
them hip width apart.

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And, now back to the breath.

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Observing your breath.

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And then allowing a big
inhale to lift you up halfway,

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your version just
to find some length

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in the spine, in the neck.

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Remember, the neck is
an extension of the spine.

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And then use an exhale to
fold and then take your time.

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Take your time as you
slowly roll up to Mountain.

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Enjoy this move.

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Take your time.

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Slowly stacking
up through the spine.

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Grounding through the feet.

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Mountain Pose.

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Now here today I invite
you to take what you need,

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anything at all,
but just ask yourself,

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"Do I need that?"
Like, "Do I need to fidget?"

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"Do I need," and if you do,
this is your practice,

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particularly your home practice.

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You know, do what you like.

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But just be aware, observe.

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Like, "Am I kind
of going into some

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"nervous fidgeting patterns?"

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I'm not saying you are just
something that you can continue

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to look out
throughout our journey.

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And there's no shame.

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Like if you got you know fix
your pantaloons, you know,

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move your hair, that's fine.

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But just keep asking yourself,
"Do I really need that?"

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Each time you come to
Tadasana, Mountain Pose,

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it's a great opportunity to
check in with those moments.

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Just kind of like your patterns,
the moments in-between, right?

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The space in-between because
the space in-between is when the

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magic really happens. Right?

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I love Yo-Yo Ma talks about them
the moment in-between the notes.

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Maybe I'll include something
about that in the email.

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So hopefully you're here and
if you did do a lot of stuff,

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awesome, power to you.

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That's just about awareness and
it's my job to just keep asking

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questions and inviting
you to go a little deeper.

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So at the very least though

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we're grounding
through the feet.

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We're drawing in towards center

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a little bit by drawing
the navel in and up.

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And then I'd like for you to
consider this lift of energy

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through the front body and
then it's kind of like a loop

253
00:13:53,000 --> 00:13:54,625
it goes down the back body.

254
00:13:56,000 --> 00:13:58,959
And again, this is a lot of
what Hatha yoga is all about.

255
00:13:58,959 --> 00:14:01,500
Sun energy,
Moon energy coming together.

256
00:14:01,500 --> 00:14:03,625
Masculine, feminine,
light, dark.

257
00:14:03,625 --> 00:14:04,708
Up, down.

258
00:14:04,708 --> 00:14:06,625
What goes up must go down.

259
00:14:06,625 --> 00:14:08,917
After we expand,
what comes after that?

260
00:14:08,917 --> 00:14:12,000
Contract, so it's
a really nice way 

261
00:14:12,000 --> 00:14:15,208
to balance out
your energetic body 

262
00:14:15,208 --> 00:14:17,250
but if that's not
something that resonates for

263
00:14:17,250 --> 00:14:18,583
you, I mean, this is
stuff that we learn

264
00:14:18,583 --> 00:14:19,750
in strength training too.

265
00:14:19,750 --> 00:14:24,750
We're learning to create a brace
for the body so it can work in

266
00:14:27,542 --> 00:14:30,250
the best capacity,
in most functional way.

267
00:14:31,750 --> 00:14:35,000
So there's a lot to
chew on here. (laughs)

268
00:14:35,000 --> 00:14:37,542
But I want to kind of start to
introduce these things so that

269
00:14:37,542 --> 00:14:39,708
once we start to build a
vocabulary you already have

270
00:14:39,708 --> 00:14:41,750
them maybe living inside.

271
00:14:41,750 --> 00:14:45,166
Okay, let's draw
the hands to the heart.

272
00:14:45,166 --> 00:14:48,542
Take a deep breath in and lift
the sternum to the thumbs and

273
00:14:48,542 --> 00:14:51,875
just play with that lifting
up through the front body.

274
00:14:51,875 --> 00:14:53,667
Some of you have heard
me say this a million times,

275
00:14:53,667 --> 00:14:54,750
I'm gonna do it anyway.

276
00:14:54,750 --> 00:14:57,959
You can kind of give yourself
the image of like Kate Winslet

277
00:14:57,959 --> 00:15:00,417
at the front of the boat.
It's like my heart will go on.

278
00:15:00,417 --> 00:15:02,500
Your heart's
lifting, lifting, lifting.

279
00:15:02,500 --> 00:15:05,083
Your energetic
body is just at the top.

280
00:15:05,083 --> 00:15:07,583
Celine Dion singing
at the top of her lungs.

281
00:15:07,583 --> 00:15:10,166
And then the back body we
balance that out by

282
00:15:10,166 --> 00:15:12,417
grounding wherever we can.

283
00:15:12,417 --> 00:15:17,208
Shoulder blades hug in
and slide down the back body.

284
00:15:17,208 --> 00:15:20,250
You might tug a little
weight in your elbows down.

285
00:15:20,250 --> 00:15:21,834
We dig into the heels.

286
00:15:24,917 --> 00:15:29,583
And then now a big gust of wind
could come through the room

287
00:15:29,583 --> 00:15:31,333
and you would be centered.

288
00:15:31,333 --> 00:15:33,500
You'd balance the
up and down energy.

289
00:15:33,500 --> 00:15:35,875
You have that connection
or you're working toward it.

290
00:15:38,333 --> 00:15:40,917
Finding center.
Take one breath here.

291
00:15:42,250 --> 00:15:44,041
Use your exhale to
relax the shoulders

292
00:15:45,125 --> 00:15:47,750
and then let's let it go.
Fingertips go down.

293
00:15:47,750 --> 00:15:50,166
We inhale reach
for the sky to come up.

294
00:15:50,166 --> 00:15:52,333
Big beach ball up and overhead.

295
00:15:52,333 --> 00:15:53,333
Big beach ball.

296
00:15:53,333 --> 00:15:55,625
Exhale, you're
gonna bend your knees.

297
00:15:55,625 --> 00:15:57,208
Right fingertips
are gonna go forward,

298
00:15:57,208 --> 00:15:58,708
left fingertips
are going to go back.

299
00:15:58,708 --> 00:16:00,875
Open twist to the left.

300
00:16:00,875 --> 00:16:03,542
'Kay, keep the loop
of energy up and down

301
00:16:03,542 --> 00:16:04,875
through the front
and back buddy.

302
00:16:04,875 --> 00:16:06,375
Here we go, inhale.

303
00:16:06,375 --> 00:16:08,917
Reach it back up through center.

304
00:16:08,917 --> 00:16:10,792
Exhale, bend your knees.

305
00:16:10,792 --> 00:16:12,708
Big open twist to the right.

306
00:16:12,708 --> 00:16:14,792
Right fingertips back,
left fingertips forward,

307
00:16:14,792 --> 00:16:15,875
breathe.

308
00:16:17,875 --> 00:16:19,291
Awesome, come back to center.

309
00:16:19,291 --> 00:16:20,875
Inhale to reach it up.

310
00:16:21,750 --> 00:16:23,834
Wiggle the fingertips
as you bend the knees,

311
00:16:23,834 --> 00:16:25,375
rain it down.

312
00:16:27,041 --> 00:16:28,834
Inhale, halfway lift.

313
00:16:28,834 --> 00:16:30,166
Find length in the neck.

314
00:16:31,208 --> 00:16:33,291
Reach through the crown.

315
00:16:33,291 --> 00:16:36,875
And exhale to soften
everything and Forward Fold.

316
00:16:36,875 --> 00:16:39,625
Awesome work. You're gonna bend
the knees, plant the palms here,

317
00:16:39,625 --> 00:16:42,417
step the right toes back,
step the left toes back.

318
00:16:42,417 --> 00:16:43,834
I'm gonna give you a
break on the Planks today

319
00:16:43,834 --> 00:16:45,417
so come all
the way to the belly.

320
00:16:46,333 --> 00:16:48,291
Awesome, press into
the tops of the feet.

321
00:16:48,291 --> 00:16:50,375
Squeeze the elbows
into the side body.

322
00:16:50,375 --> 00:16:54,125
Inhale, tuck the chin,
unfurl or on curl

323
00:16:54,125 --> 00:16:56,458
as you inhale, Baby Cobra.

324
00:16:57,500 --> 00:16:59,500
Exhale, forehead kisses the mat.

325
00:17:00,458 --> 00:17:02,500
Twice more, inhale.

326
00:17:02,500 --> 00:17:04,583
Rolling up slowly.

327
00:17:05,583 --> 00:17:06,959
Exhale to release.

328
00:17:06,959 --> 00:17:08,792
On the third one,
listen carefully.

329
00:17:08,792 --> 00:17:10,125
Press into your foundation.

330
00:17:10,125 --> 00:17:12,792
Inhale, roll up.

331
00:17:13,792 --> 00:17:16,834
And then when you feel like
you've hit a nice place where

332
00:17:16,834 --> 00:17:18,834
you're not muscling
through the arms,

333
00:17:18,834 --> 00:17:21,083
you're going to lift
the palms all the way up.

334
00:17:21,083 --> 00:17:22,208
Breathe.

335
00:17:22,208 --> 00:17:23,917
Strengthening the
back body mindfully.

336
00:17:23,917 --> 00:17:26,375
You shouldn't be clenching
or holding or in pain here.

337
00:17:26,375 --> 00:17:28,125
If you are, just
come down a little bit.

338
00:17:29,000 --> 00:17:30,583
Awesome, inhale.

339
00:17:30,583 --> 00:17:33,500
Lift your figurative heart space
up between your shoulder blades

340
00:17:33,500 --> 00:17:37,500
just a little high rise and
then catch a wave and fall.

341
00:17:37,500 --> 00:17:39,125
Great. Forehead to the mat.

342
00:17:39,792 --> 00:17:40,834
Great work.

343
00:17:40,834 --> 00:17:43,375
Curl the toes and lift the
kneecaps, tone the quads.

344
00:17:43,375 --> 00:17:45,834
Here you go.
Inhale in. Big transition.

345
00:17:45,834 --> 00:17:49,708
Exhale, press up
to Plank or all fours.

346
00:17:49,708 --> 00:17:53,500
Inhale, and again, exhale,
Downward Facing Dog.

347
00:17:54,583 --> 00:17:55,708
Awesome work.

348
00:17:57,125 --> 00:17:58,708
Pedal it out here.

349
00:17:59,375 --> 00:18:02,500
Find a little
more depth of breath.

350
00:18:02,500 --> 00:18:04,375
Whatever that means to you.

351
00:18:04,375 --> 00:18:10,250
Spiraling back to your heart's
song listening to your breath is

352
00:18:10,250 --> 00:18:13,208
a practice of listening to the
wisdom of the heart. Right?

353
00:18:13,208 --> 00:18:15,291
Instead of your brain.

354
00:18:17,083 --> 00:18:19,417
So if that's not motivation
to breathe and listen to your

355
00:18:19,417 --> 00:18:20,583
breath I don't know what is.

356
00:18:21,417 --> 00:18:22,083
It's what I love about it.

357
00:18:22,083 --> 00:18:23,959
It's like we talked
about it and Discern.

358
00:18:23,959 --> 00:18:25,708
It's like we're recognizing why.

359
00:18:25,708 --> 00:18:27,708
We're not just breathing
deep in yoga because

360
00:18:27,708 --> 00:18:30,125
that's what you're doing yoga. 
But why?

361
00:18:30,125 --> 00:18:32,583
What's the connection?

362
00:18:32,583 --> 00:18:36,000
And from that little
conversation comes I think the

363
00:18:36,000 --> 00:18:39,750
real benefits which
are unique to everyone.

364
00:18:40,667 --> 00:18:42,083
Okay, ground
through the left heel.

365
00:18:42,083 --> 00:18:44,333
Here we go, inhale.
Lift the right leg up high.

366
00:18:44,333 --> 00:18:47,625
Dial the right toes down.
You got this. Baby pulses.

367
00:18:47,625 --> 00:18:50,834
Right heel just baby
pulses up towards the sky.

368
00:18:50,834 --> 00:18:51,917
Claw through the fingertips.

369
00:18:51,917 --> 00:18:53,417
If this is too
much for your body,

370
00:18:53,417 --> 00:18:56,000
gently come down on to
your left knee and do it here.

371
00:18:59,291 --> 00:19:01,875
Now coming back to
the role of the observer.

372
00:19:02,708 --> 00:19:04,417
What's going on in your face?

373
00:19:05,458 --> 00:19:07,500
What's going on
with your breath?

374
00:19:09,208 --> 00:19:13,583
Can we maintain shoulder
stability by drawing

375
00:19:13,583 --> 00:19:18,291
the upper arm bones out?
Biceps towards the face.

376
00:19:18,291 --> 00:19:21,083
Baby pulses for three, two, one.

377
00:19:21,083 --> 00:19:22,375
Awesome way to get strong.

378
00:19:22,375 --> 00:19:24,166
Squeeze the right
knee all the way up and in.

379
00:19:24,166 --> 00:19:26,417
We're going to come off those
wrists by bringing the right

380
00:19:26,417 --> 00:19:29,125
foot forward,
pivoting on the back.

381
00:19:29,125 --> 00:19:30,417
Front knee over front ankle.

382
00:19:30,417 --> 00:19:33,291
So front knee is bent and we're
gonna roll it up and as you roll

383
00:19:33,291 --> 00:19:35,750
up, keep the left
inner thigh engaged.

384
00:19:36,917 --> 00:19:41,291
Yes, so much energy and
power when we really connect

385
00:19:41,291 --> 00:19:43,500
to that which we already have.

386
00:19:44,959 --> 00:19:47,291
Hands can come to the waistline
if you're feeling a little off

387
00:19:47,291 --> 00:19:50,458
balance today otherwise
take the arms all the way up.

388
00:19:50,458 --> 00:19:52,041
Warrior I.

389
00:19:52,041 --> 00:19:53,625
Big breath in, inhale.

390
00:19:54,542 --> 00:19:56,542
Exhale, Warrior II.
You got this.

391
00:19:58,250 --> 00:20:00,166
Widen your
stance if you need to.

392
00:20:00,166 --> 00:20:01,500
Find that loop of energy.

393
00:20:01,500 --> 00:20:03,208
Lifting up through
the front body,

394
00:20:03,208 --> 00:20:04,750
grounding through the back body.

395
00:20:05,583 --> 00:20:07,166
Here we go, inhale in.

396
00:20:07,166 --> 00:20:09,917
This time exhale, we're
gonna bend the right elbow.

397
00:20:09,917 --> 00:20:12,041
Slowly bring it to the
top of the right thigh.

398
00:20:12,750 --> 00:20:15,834
Then take your left hand to your
right rib cage and you're gonna

399
00:20:15,834 --> 00:20:17,625
imagine you're
smearing some honey

400
00:20:17,625 --> 00:20:21,083
or some delicious substance.

401
00:20:21,083 --> 00:20:22,959
Hey-o, first
Hey-o of the series.

402
00:20:22,959 --> 00:20:26,291
Okay, so smooth
you're delicious (laughs).

403
00:20:27,708 --> 00:20:28,917
Let's stick to the honey.

404
00:20:30,291 --> 00:20:32,500
But then there's
the issue of the bees.

405
00:20:32,500 --> 00:20:35,792
Okay, but let's
smooth something.

406
00:20:35,792 --> 00:20:38,542
Just an image,
all across the belly.

407
00:20:38,542 --> 00:20:40,041
Hopefully this will
help you remember this.

408
00:20:40,041 --> 00:20:42,500
This spiral, all the way up.

409
00:20:43,333 --> 00:20:46,542
So heart's working to
spiral up towards the sky

410
00:20:48,166 --> 00:20:51,125
without collapsing
in the right shoulder,

411
00:20:51,125 --> 00:20:53,333
right neckline so
keep it nice and long.

412
00:20:54,083 --> 00:20:58,125
Charge, engage your left inner
thigh and then find that loop.

413
00:20:59,625 --> 00:21:01,375
Extended Side Angle.

414
00:21:01,375 --> 00:21:03,792
So wonderful for
connecting with Dunda.

415
00:21:03,792 --> 00:21:05,708
Creating a healthy
flow of energy that runs

416
00:21:05,708 --> 00:21:07,250
up and down the spine.

417
00:21:07,250 --> 00:21:09,667
Strengthening the
glutes while opening the hips.

418
00:21:09,667 --> 00:21:11,750
You can stay here or inhale,

419
00:21:11,750 --> 00:21:14,125
send your left
fingertips to the sky.

420
00:21:14,125 --> 00:21:16,250
If you want a little more,
just a little more heat,

421
00:21:16,250 --> 00:21:18,708
you might try sending
your right fingertips

422
00:21:18,708 --> 00:21:20,583
all the way down to the earth.

423
00:21:22,000 --> 00:21:25,208
Breathe into your belly,
strong legs,

424
00:21:25,208 --> 00:21:27,208
open your heart
for one more breath.

425
00:21:27,208 --> 00:21:28,792
Big inhale.

426
00:21:28,792 --> 00:21:31,417
Exhale, take your
left fingertips down,

427
00:21:31,417 --> 00:21:34,583
pass through your heart
space all the way through.

428
00:21:34,583 --> 00:21:36,291
We're going to
pivot on the back foot.

429
00:21:36,291 --> 00:21:38,166
We're gonna open
up the right foot just a bit

430
00:21:38,166 --> 00:21:40,250
so take a nice wide stance.

431
00:21:40,250 --> 00:21:43,834
And then you guessed it,
big open twist to your right.

432
00:21:43,834 --> 00:21:46,250
Reach right
fingertips to the sky.

433
00:21:46,250 --> 00:21:49,041
Breathe into the belly.
Reach back with your left heel.

434
00:21:49,875 --> 00:21:51,000
You got it.
One more breath.

435
00:21:51,000 --> 00:21:52,792
Wiggle the right fingertips.

436
00:21:52,792 --> 00:21:56,458
Exhale bring it
all the way down.

437
00:21:56,458 --> 00:21:58,667
Plant the palms,
step the right toes back,

438
00:21:58,667 --> 00:22:00,458
Plank or Half Plank.

439
00:22:00,458 --> 00:22:01,917
Lets get out of here,
I promised.

440
00:22:01,917 --> 00:22:04,625
Inhale, look forward exhale
slowly lower to the belly.

441
00:22:05,625 --> 00:22:07,667
Inhale, Baby Cobra.

442
00:22:07,667 --> 00:22:08,750
Inhale, lift up.

443
00:22:09,917 --> 00:22:11,625
Exhale, soften and bow.

444
00:22:12,708 --> 00:22:15,083
Curl the toes under.
Lift the knee caps.

445
00:22:15,083 --> 00:22:17,208
Here you go, inhale.

446
00:22:17,208 --> 00:22:19,458
Exhale press up to
Half Plank or Plank.

447
00:22:20,542 --> 00:22:23,542
Inhale, and again, exhale,
Downward Dog.

448
00:22:26,458 --> 00:22:28,333
Observe your breath.

449
00:22:31,250 --> 00:22:33,000
Spread the fingers wide.

450
00:22:35,625 --> 00:22:38,000
Anchor through the right heel.

451
00:22:38,000 --> 00:22:39,083
Here we go with the breath.

452
00:22:39,083 --> 00:22:42,458
Inhale, lift the left leg up
high, Three-Legged Dog.

453
00:22:42,458 --> 00:22:45,583
So hugging,
connecting to that foundation.

454
00:22:45,583 --> 00:22:47,708
Hugging to the midline.

455
00:22:47,708 --> 00:22:49,834
So we're not collapsing in
the right side of the body.

456
00:22:49,834 --> 00:22:51,333
We're clawing
through the fingertips to

457
00:22:51,333 --> 00:22:52,917
take pressure out of the wrists.

458
00:22:54,041 --> 00:22:56,458
And then dial the left
toes down, baby pulses.

459
00:22:56,458 --> 00:22:57,583
You got this.

460
00:22:59,166 --> 00:23:03,291
Building in moments of challenge
so that you can practice.

461
00:23:04,291 --> 00:23:06,959
How do I treat myself?

462
00:23:06,959 --> 00:23:09,000
How do I react in moments

463
00:23:10,792 --> 00:23:12,667
of challenging, heated moments?

464
00:23:13,500 --> 00:23:16,083
Can I stay calm?
Present?

465
00:23:17,250 --> 00:23:21,750
Can I reside in the role
of the observer as I grow?

466
00:23:24,000 --> 00:23:26,417
You're doing great.
You're here for three, two, one.

467
00:23:26,417 --> 00:23:28,125
Here we go. Nice work.

468
00:23:28,125 --> 00:23:29,959
Squeeze the left knee
all the way up and in.

469
00:23:29,959 --> 00:23:32,458
Squeeze, squeeze, squeeze and
then step it all the way up.

470
00:23:32,458 --> 00:23:35,000
Nice low lunge.
We'll come off the wrists.

471
00:23:35,000 --> 00:23:37,417
Here we go,
pivoting on the back foot.

472
00:23:37,417 --> 00:23:39,834
Front the over front ankle.

473
00:23:39,834 --> 00:23:41,917
Particularly if you've been
practicing for a long time,

474
00:23:43,208 --> 00:23:46,667
you have an opportunity here to
create the strongest base

475
00:23:46,667 --> 00:23:49,250
for Warriors that ever existed.

476
00:23:49,250 --> 00:23:52,917
No, (chuckles) that maybe you've
ever done before by rolling up

477
00:23:52,917 --> 00:23:54,792
you can really
ground to the feet.

478
00:23:54,792 --> 00:23:58,834
You can imagine drawing your
feet into center as you keep

479
00:23:58,834 --> 00:24:00,208
that front knee
over the front ankle,

480
00:24:00,208 --> 00:24:02,583
also building stability
in the knee this way,

481
00:24:02,583 --> 00:24:04,417
and roll up through the spine.

482
00:24:05,959 --> 00:24:07,166
Yes.

483
00:24:07,166 --> 00:24:09,166
Hands come to the waistline,
if you need.

484
00:24:10,125 --> 00:24:12,583
If you like I should say.

485
00:24:12,583 --> 00:24:14,500
Or fingertips
reach up to the sky.

486
00:24:16,375 --> 00:24:18,000
Now as you bring
the fingertips up,

487
00:24:18,000 --> 00:24:20,875
you have to claw through the
outer edge of that back foot.

488
00:24:20,875 --> 00:24:22,583
Everything
working together as one.

489
00:24:22,583 --> 00:24:23,959
Negotiating.

490
00:24:26,917 --> 00:24:28,458
Beautiful, inhale in.

491
00:24:28,458 --> 00:24:30,250
Maybe looking up.

492
00:24:30,250 --> 00:24:32,834
And then exhale,
Warrior II, opening out.

493
00:24:35,458 --> 00:24:37,000
Find that loop of energy.

494
00:24:42,625 --> 00:24:45,166
Staying with your
breath returning to the breath.

495
00:24:46,250 --> 00:24:48,250
Head over heart,
heart over pelvis.

496
00:24:50,000 --> 00:24:52,291
So mindful.
So beautiful. So caring.

497
00:24:52,291 --> 00:24:53,458
Take one more breath.

498
00:24:54,667 --> 00:24:57,792
Exhale, bend your left elbow.

499
00:24:57,792 --> 00:25:00,375
Bring it to the
top of the left thigh.

500
00:25:00,375 --> 00:25:03,375
Left hip crease pulls back just
a bit as you claw through the

501
00:25:03,375 --> 00:25:06,458
outer edge of your back foot so
you can create some space here

502
00:25:07,125 --> 00:25:11,208
and then take the right hand
to your left rib

503
00:25:12,708 --> 00:25:14,375
 and schmear.

504
00:25:14,375 --> 00:25:18,667
Find something to smooth
across your rib cage (laughs).

505
00:25:18,667 --> 00:25:21,458
I think I'm going to get in
trouble for this one but smear

506
00:25:21,458 --> 00:25:23,583
some beautiful (chuckles)

507
00:25:24,667 --> 00:25:27,083
honey and open your
chest up towards the sky.

508
00:25:29,542 --> 00:25:31,583
So this is big and if you're new
to the practice you're going to

509
00:25:31,583 --> 00:25:33,583
get very far so
be patient, be kind,

510
00:25:33,583 --> 00:25:35,458
and that's why this
power of touch goes a long way.

511
00:25:35,458 --> 00:25:37,291
Just kind of
opening, opening, opening.

512
00:25:37,291 --> 00:25:39,250
Keep the right
inner thigh engaged.

513
00:25:39,250 --> 00:25:40,458
Super important.

514
00:25:40,458 --> 00:25:43,041
Tailbone reaching
down, down, down.

515
00:25:43,041 --> 00:25:45,000
Heart lifting up. That loop.

516
00:25:46,542 --> 00:25:48,583
Then I'm not collapsed in the
neck here or the shoulder

517
00:25:48,583 --> 00:25:51,000
so I can take my right
fingertips up towards the sky.

518
00:25:51,000 --> 00:25:52,917
Take your time.
Move with your breath.

519
00:25:54,542 --> 00:25:56,250
Beautiful, beautiful.

520
00:25:57,542 --> 00:26:01,667
Remember, creating a
100% full body experience,

521
00:26:01,667 --> 00:26:03,083
not moving parts.

522
00:26:03,083 --> 00:26:05,083
Working one body
part of your time.

523
00:26:07,375 --> 00:26:09,667
But working
with the body as one.

524
00:26:09,667 --> 00:26:12,208
If you want take in the left
fingertips all the way down.

525
00:26:13,250 --> 00:26:14,458
This will challenge your breath

526
00:26:14,458 --> 00:26:16,583
so you will breathe
down into the belly.

527
00:26:17,834 --> 00:26:19,375
Slow and with control.

528
00:26:24,500 --> 00:26:26,708
Good, then inhale in again.

529
00:26:26,708 --> 00:26:28,834
Use your exhale to take
your right hand through

530
00:26:28,834 --> 00:26:30,500
close to your heart space.

531
00:26:30,500 --> 00:26:33,250
Bring it all the way
down to the ground with care.

532
00:26:33,250 --> 00:26:35,000
You're going to pivot
on your back foot,

533
00:26:35,000 --> 00:26:36,458
walk the left foot
out just a bit.

534
00:26:36,458 --> 00:26:38,083
Just to give
yourself a wider base.

535
00:26:38,083 --> 00:26:40,417
Then right hand to
the earth and here you go,

536
00:26:40,417 --> 00:26:42,250
big open twist to the left.

537
00:26:42,250 --> 00:26:43,625
Oh, yeah.

538
00:26:43,625 --> 00:26:45,875
Back knee can be
lowered if you need.

539
00:26:45,875 --> 00:26:47,458
Breathe into your belly.

540
00:26:47,458 --> 00:26:49,583
Imagine there's a little bell
up there and you're gonna reach,

541
00:26:49,583 --> 00:26:52,000
reach, reach and try to ring
the bell with your fingers.

542
00:26:52,000 --> 00:26:54,792
So wiggle
your fingertips, inhale.

543
00:26:54,792 --> 00:26:58,208
And then exhale, bring
it all the way back down.

544
00:26:58,208 --> 00:27:00,417
Awesome work.
Plant the palms. Step it back.

545
00:27:00,417 --> 00:27:02,083
You're gonna go straight to
Downward Dog here

546
00:27:02,083 --> 00:27:03,375
and just pedal it out.

547
00:27:04,875 --> 00:27:06,959
Deep breath in through the nose.

548
00:27:06,959 --> 00:27:09,959
Long breath out
through the nose or mouth.

549
00:27:11,291 --> 00:27:12,166
One more just like that.

550
00:27:12,166 --> 00:27:14,250
Big inhale in
through the nostrils.

551
00:27:15,083 --> 00:27:18,750
And then long exhale
to let something go.

552
00:27:20,375 --> 00:27:22,000
Awesome. From here you're going

553
00:27:22,000 --> 00:27:23,792
to step to the
center of your mat,

554
00:27:23,792 --> 00:27:24,792
just the center of your mat.

555
00:27:24,792 --> 00:27:26,875
Feet hip-width
apart or flush together,

556
00:27:26,875 --> 00:27:29,750
doesn't matter to me.
Just nice conscious footing,

557
00:27:29,750 --> 00:27:31,083
toes pointing forward.

558
00:27:32,291 --> 00:27:35,458
As you're ready, inhale,
let's take it up halfway.

559
00:27:35,458 --> 00:27:38,458
Nice flat back position,
long neck.

560
00:27:38,458 --> 00:27:40,500
And then exhale to
soften and release.

561
00:27:41,917 --> 00:27:43,041
Root to rise here.

562
00:27:43,041 --> 00:27:45,792
Send the fingertips
forward as you inhale,

563
00:27:45,792 --> 00:27:47,583
reach up and back.

564
00:27:47,583 --> 00:27:51,041
Maybe slight back bend here as
you lift your heart to the sky

565
00:27:51,041 --> 00:27:54,834
and then exhale hands to heart,
Mountain Pose.

566
00:27:54,834 --> 00:27:57,291
Take what you need here.

567
00:27:57,291 --> 00:27:58,667
Leave what you don't.

568
00:28:03,542 --> 00:28:05,875
Close your eyes.
Observe your breath.

569
00:28:17,792 --> 00:28:19,750
Then gently open your eyes.

570
00:28:19,750 --> 00:28:23,708
Keep your chin lifted and
without looking down, okay?

571
00:28:24,583 --> 00:28:27,166
So you know you're gonna take
your eyeballs and you're gonna

572
00:28:27,166 --> 00:28:30,083
put them on the
soles of your feet. Right?

573
00:28:30,667 --> 00:28:33,458
And you're just gonna pop them
down there and you can look at

574
00:28:33,458 --> 00:28:35,417
the video if you like
but try not to look down.

575
00:28:35,417 --> 00:28:37,875
You're gonna put your eyeballs
on the soles of your feet.

576
00:28:38,750 --> 00:28:42,500
As Mr. Shakespeare once wrote,
"See feelingly."

577
00:28:42,500 --> 00:28:45,583
You don't need to look down.
Draw the feet together.

578
00:28:47,125 --> 00:28:47,959
No need to look down.

579
00:28:47,959 --> 00:28:50,291
If you did look down,
no worries.

580
00:28:50,291 --> 00:28:52,834
This is a learning experience.
It's beautiful.

581
00:28:52,834 --> 00:28:56,500
Isn't it so cool that we're all
participating in this beautiful

582
00:28:56,500 --> 00:28:59,959
learning experience where in the
end the benefits are we just get

583
00:28:59,959 --> 00:29:02,500
stronger, leaner, more
flexible, have more energy?

584
00:29:02,500 --> 00:29:05,250
Like, it's just, it's a
win-win so remember that.

585
00:29:07,125 --> 00:29:08,708
Not here to do the yoga.

586
00:29:08,708 --> 00:29:10,792
We're here to
have an experience.

587
00:29:12,458 --> 00:29:15,000
So feet are together.

588
00:29:15,000 --> 00:29:16,208
We'll shift the
weight to the left foot.

589
00:29:16,208 --> 00:29:17,500
Again, try not to look down.

590
00:29:17,500 --> 00:29:20,792
Your foot knows
what to do, okay?

591
00:29:20,792 --> 00:29:22,500
Left foot grounds.

592
00:29:22,500 --> 00:29:24,750
Slowly we're going to
lift the right heel up.

593
00:29:24,750 --> 00:29:27,583
Maybe right knee up to
Standing One-Legged Tadasana

594
00:29:27,583 --> 00:29:29,917
but that's up to you.
Maybe we're a little tight here.

595
00:29:29,917 --> 00:29:31,208
Maybe our balance is off today.

596
00:29:31,208 --> 00:29:33,625
So we might just keep
a big toe on and ground.

597
00:29:35,125 --> 00:29:37,917
Okay, if you're in a
Standing One-Legged Tadasana,

598
00:29:37,917 --> 00:29:40,625
you might lift the chest.
Find that loop of energy.

599
00:29:40,625 --> 00:29:42,834
Take your right foot
and bring it in

600
00:29:42,834 --> 00:29:44,542
towards the inseam of your leg.

601
00:29:44,542 --> 00:29:48,125
Maybe heel comes all the way up
towards the base of the spine.

602
00:29:49,000 --> 00:29:53,250
Or maybe below the knee or if
you're on the big toe you can

603
00:29:53,250 --> 00:29:56,041
just open the hip here and
keep the big toe on the ground.

604
00:29:57,125 --> 00:29:59,667
Okay, so we're
coming into your version

605
00:29:59,667 --> 00:30:02,375
of Vrksasana today, Tree Pose.

606
00:30:02,375 --> 00:30:06,917
Our last shape where we get to
practice being in the role of

607
00:30:06,917 --> 00:30:09,208
the observer on our mat today.

608
00:30:09,208 --> 00:30:11,750
So find that loop of
energy wherever you are.

609
00:30:12,834 --> 00:30:14,250
Stand up nice and tall.

610
00:30:14,250 --> 00:30:16,750
So instead of collapsing
into your standing leg,

611
00:30:16,750 --> 00:30:18,000
you're lifting up out of it.

612
00:30:19,125 --> 00:30:21,417
And then I'm going to quiet down
for a second and allow you to

613
00:30:21,417 --> 00:30:23,000
just listen to the
sound of your breath.

614
00:30:24,041 --> 00:30:27,834
Find a focus out in front if
you need a challenge today,

615
00:30:27,834 --> 00:30:30,667
send your focus all
the way up towards the sky.

616
00:30:31,750 --> 00:30:34,875
And if you need more,
close your eyes.

617
00:30:52,250 --> 00:30:54,333
Now don't decide where it ends.

618
00:30:58,375 --> 00:31:01,125
Maybe you take
it into a variation.

619
00:31:09,166 --> 00:31:11,875
And then when you're ready,
follow your breath,

620
00:31:11,875 --> 00:31:15,000
whatever that means to you, all
the way back to Mountain Pose.

621
00:31:19,333 --> 00:31:21,458
Inhaling deeply when you land.

622
00:31:22,375 --> 00:31:23,959
And exhale completely.

623
00:31:25,250 --> 00:31:27,583
Now try not to look down
but if the feet have

624
00:31:27,583 --> 00:31:29,500
come apart,
bring them together.

625
00:31:29,500 --> 00:31:30,875
And we'll do the same
thing on the other side.

626
00:31:30,875 --> 00:31:32,875
You're doin' awesome.
Stick with it.

627
00:31:32,875 --> 00:31:34,333
Nice smooth breaths.

628
00:31:34,333 --> 00:31:35,750
Lifting left heel up.

629
00:31:36,917 --> 00:31:38,250
You might stay here.

630
00:31:40,375 --> 00:31:42,250
Taking everything
we've learned thus far

631
00:31:42,250 --> 00:31:44,542
and putting it into this moment.

632
00:31:44,542 --> 00:31:46,083
Putting it into that right foot.

633
00:31:47,291 --> 00:31:48,875
Hugging into the midline.

634
00:31:50,625 --> 00:31:53,041
Maybe you take it to the
Standing One-Legged Tadasana.

635
00:31:54,542 --> 00:31:57,875
And then maybe you find a
version of Tree that you've

636
00:31:57,875 --> 00:31:59,417
never done before on this side.

637
00:31:59,417 --> 00:32:01,000
Maybe heel all the way up.

638
00:32:01,000 --> 00:32:02,500
Maybe on the calf.

639
00:32:02,500 --> 00:32:04,959
Maybe big toe's on the ground.

640
00:32:04,959 --> 00:32:07,083
And then same thing, I'm going
to quiet down so that you can

641
00:32:07,083 --> 00:32:10,792
really allow your soundtrack
to be the sound of your breath.

642
00:32:11,875 --> 00:32:12,834
Take it away.

643
00:32:36,583 --> 00:32:40,458
And taking a last beat
here to take a variation.

644
00:32:42,000 --> 00:32:44,458
Arms up, arms behind.

645
00:32:44,458 --> 00:32:46,041
Maybe you don't move an inch.

646
00:32:49,625 --> 00:32:53,166
And then following your breath
to take it all the way down.

647
00:32:53,166 --> 00:32:56,417
And if you fall,
we'll catch you. Don't worry.

648
00:32:57,333 --> 00:32:58,875
Falling is part of the game.

649
00:32:58,875 --> 00:33:01,583
So if we learn to fall
gracefully in yoga

650
00:33:01,583 --> 00:33:03,542
or learn to love
ourselves through the fall

651
00:33:03,542 --> 00:33:05,959
instead of feeling
shame or embarrassment

652
00:33:08,750 --> 00:33:10,542
you don't need me
to tell you the rest.

653
00:33:10,542 --> 00:33:12,166
It's good stuff.

654
00:33:12,166 --> 00:33:14,291
We'll meet in Mountain Pose.

655
00:33:14,291 --> 00:33:16,000
Palms together, Anjuli Mudra.

656
00:33:17,750 --> 00:33:19,333
So stand up nice and tall here.

657
00:33:19,333 --> 00:33:21,000
Take one last breath in.

658
00:33:22,291 --> 00:33:25,291
And as you exhale,
relax the shoulders down

659
00:33:25,291 --> 00:33:27,291
and bow your head to your heart.

660
00:33:30,625 --> 00:33:32,667
Before we sign off today, 

661
00:33:34,083 --> 00:33:37,458
take one final quiet moment

662
00:33:40,250 --> 00:33:41,542
to observe the breath,

663
00:33:45,417 --> 00:33:46,834
observe the body,

664
00:33:49,583 --> 00:33:51,750
and observe the mind.

665
00:34:03,834 --> 00:34:05,208
Inhale in.

666
00:34:07,208 --> 00:34:10,250
And exhale out.
You're done. Awesome work.

667
00:34:12,000 --> 00:34:13,667
We quietly whisper,

668
00:34:17,041 --> 00:34:18,708
Namaste.

669
00:34:21,750 --> 00:34:25,375
(bright music)